Saturday, August 22, 2020

1-week sample menu for improving your digestive health.


Below is a healthy 1-week sample menu for improving your digestive health.

It focuses on incorporating foods that promote the growth of healthy gut bacteria while removing foods that are notorious for causing uncomfortable digestive symptoms.

Some menu items contain sauerkraut, a type of fermented cabbage that is easy, simple, and inexpensive to prepare.


  • Breakfast: blueberry, banana, and Greek yogurt smoothie
  • Lunch: mixed green salad with sliced hard-boiled eggs
  • Dinner: beef and broccoli stir-fry with zucchini noodles and sauerkraut


  • Breakfast: omelet with veggies of your choice
  • Lunch: leftovers from Monday’s dinner
  • Dinner: seared salmon served with a fresh garden salad


  • Breakfast: blueberry, Greek yogurt, and unsweetened almond milk smoothie
  • Lunch: salmon, egg, and veggie frittata
  • Dinner: grilled lemon chicken salad with a side of sauerkraut


  • Breakfast: gluten-free oatmeal with 1/4 cup of raspberries
  • Lunch: leftovers from Wednesday’s dinner
  • Dinner: broiled steak with Brussels sprouts and sweet potatoes


  • Breakfast: kale, pineapple, and unsweetened almond milk smoothie
  • Lunch: beet, carrot, kale, spinach, and brown rice salad
  • Dinner: baked chicken served with roasted carrots, beans, and broccoli


  • Breakfast: coconut-papaya chia pudding — 1/4 cup of chia seeds, 1 cup of unsweetened coconut milk, and 1/4 cup of diced papaya
  • Lunch: chicken salad with olive oil
  • Dinner: roasted tempeh with Brussels sprouts and brown rice


  • Breakfast: mushroom, spinach, and zucchini frittata
  • Lunch: sweet potato halves stuffed with spinach, turkey, and fresh cranberries
  • Dinner: grilled chicken wings with a side of fresh spinach and sauerkraut

Kale with Sweet Corn Recipe



1 cup fresh corn kernels (about 2 ears) or defrosted frozen corn
1/4 cup low sodium or no-salt-added vegetable broth, or more as needed
1/2 cup finely chopped onion
1 clove garlic, chopped
1 bunch kale, tough stems and center ribs removed and leaves chopped
1/4 cup chopped walnuts or raw almonds, lightly toasted
1/8 teaspoon black pepper, or to taste
2 tablespoons chopped scallions


If using fresh corn, boil ears of corn until tender, about 4 minutes. Cut kernels from cobs with a sharp knife. Set aside.

Heat 2-3 tablespoons vegetable broth in a skillet over medium-high heat. Saute onion and garlic until soft, about 2 minutes, Add the kale and remaining vegetable broth. Reduce heat to low, cover and cook until kale is tender, about 7 minutes, stirring occasionally and adding additional vegetable broth if needed. Add the corn and cook until heated through.

Stir in the walnuts and season with black pepper. Top with scallions.

Thursday, April 23, 2020

A five minute guide to yoga while stuck at home

 A Five-Minute Guide to Doing Yoga at Home

Doing yoga at home is an important part of your practice even if you have a studio membership. If you’re used to taking group classes, find out how different it feels to do the same poses on your own.

You’ll probably start out feeling more relaxed when you don’t have to drive through downtown traffic before your first sun salutation. You’ll also be able to design routines based on what your body needs each day rather than doing whatever the teacher says.

Discover the joys of rolling out your yoga mat in your own living room or back yard. Try these suggestions for developing a home practice you’ll love.

Preparing for Your Home Yoga Sessions:

1. Check your flooring. Hardwood floors are ideal, but you can modify other surfaces with a portable yoga board or dance floor kit. It will help protect your knees and wrists.

2. Collect props. At a minimum, you’ll want a comfortable mat and any other props that help you to move safely. That might include blocks, bolsters, and straps. Keep in mind that you can use free substitutes like pillows and books.

3. Eat light. A full stomach can interfere with any workout. Try to wait a couple of hours before your last meal or snack on something light such as yogurt or fruit.

4. Stay warm. Stretching is more pleasant when your body feels a little toasty. Dress in layers so you can make adjustments as needed. Use a space heater if you like to keep your thermostat set low.

5. Minimize distractions. Do you struggle with frequent interruptions at home? Turn off your phone and TV to avoid temptation. Let your family know you’re unavailable for the next hour.

Arranging Your Home Yoga Sessions:

1. Follow instructions. If you’re new to yoga, some expert training will help you to stay safe. Ask a local studio about hiring one of their instructors to teach you at home. Many studios also have online video collections included in their memberships.

2. Build your sequence. There are many factors involved in sequencing a yoga session. Working with an instructor or video will give you a format to follow until you learn the basics.

3. Set your intention. Many students like to create a specific focus or goal each day. You may want to strengthen your core or promote world peace.

4. Listen to your body. Solo practice trains you to become your own teacher. You’ll learn to follow your internal cues instead of depending on external instructions.

5. Learn modifications. Any pose can be adjusted to make it safer and more effective for your body. Research common modifications or ask an experienced teacher for suggestions.

6. Start out gradually. Even if you’re used to hour long studio classes, you may run out of steam quickly when you’re the only one in the room. Let yourself enjoy yoga for 10 or 15 minutes at a time as you work your way up to longer intervals.

7. Find a buddy. In addition to your solo days, you might want to share yoga with a friend who has compatible goals. Advertise at your local studio for a workout buddy. You could support each other in making your workouts more enjoyable and consistent.

8. Play music. Studies show that music can help you exercise harder without feeling more strain. Choose traditional yoga music or play any tunes you like from pop to country.

9. Cool down. Transitioning gradually out of any workout helps your body to recover and grow stronger. Set aside your final moments for svanasana, the slow and quiet poses that help you to return to ordinary activities feeling refreshed and renewed.

Home yoga sessions provide important benefits for beginners and advanced practitioners. A well-rounded routine will balance studio classes and private time so you can focus on your own needs and connect with other yoga students.

Tuesday, March 17, 2020

Immune boosting With Two-Ingredient Morning Tonic

Today’s blog republished from my friends at TheAlternativeDaily is going to explain the potential benefits of a rather unusual daily drink tonic… As you might know from this newsletter previously, real sea salt (not processed refined salt) is actually very good for you in moderate quantities and has many health benefits, including supplying your body with dozens of trace minerals.  Science has also proven that moderate levels of sea salt is actually GOOD for your heart health and does not negatively affect blood pressure like was previously believed years ago.  This may sound unusual, but the health benefits are real… 
By Stephen Seifert,
Many of us have morning routines that are wonderful health practices — a morning meditation, a few yoga poses, a brisk walk around the neighborhood, or a delicious fruit-infused smoothie. Daily routines are vital to health and happiness, and this is especially true at the start of the day.
How about a quick and simple glass of warm lemon water with Himalayan salt or high-quality sea salt? This simple drink can boost your morning health and wellness regimen — and it’s so easy to make. There are a number of professional athletes and Olympians who start their morning with lemon and salt water, which may say something about its effectiveness.
A 10-ounce glass of warm lemon water with Himalayan salt or high-quality sea salt in the morning can increase your immune function, decrease uric acid to fight inflammation, improve digestion, and balance your body. These benefits can be attributed to the vitamin C content of the lemon juice as well as the essential minerals contained in Himalayan salt. This simple morning drink promotes vitality, health, and overall wellness, and may even improve your sex drive!

let’s take a closer look at 19 of the balancing benefits of water, lemon, and salt, all in one cup.
Lemons are excellent for fighting inflammation. Lemons can help dissolve the uric acid in your joints, and also have been found to help build and repair tendons, ligaments, and bone. This anti-inflammatory property may be especially beneficial for people with rheumatoid arthritis and osteoarthritis, according to an American College of Physicians study on osteoarthritis, published in the Annals of Internal Medicine (2000).
Aids in proper food and water absorption. A daily glass of lemon water with Himalayan salt or high-quality sea salt may provide a better overall mineral balance, which promotes proper food and water absorption in your body, allowing essential nutrients to get where they need to be.
Balances your body’s acidity (pH). The alkalizing effects of lemon and natural salt are highly useful for managing your body’s delicate pH balance, which is crucial for optimal functioning of the body’s systems.
Boosts immune function. One lemon serves up 139 percent of your daily value (DV) for vitamin C. Squeezing one lemon into your morning is a natural alternative to that vitamin C supplement you may be taking.

 It’s a detox for your cells. The all-natural Himalayan salt mixed with lemon juice and water helps to pull toxins from your cells, reducing cellular toxicity. This may reduce your risk for various chronic diseases, as well as make you feel generally awesome!
Reduces problematic cellulite. Natural salts like Himalayan salt have been used for centuries for skin care. Interestingly, most spa treatments for cellulitis contain some form of salt and/or citrus blend. A few daily gulps of lemon and salt water in the morning may firm up a few of those unsightly areas.
Clears up skin and adds a fresh glow. Using natural salt for skin problems, such as psoriasis and eczema, dates back to ancient Roman times. Roman emperor Marcus Aurelius’ doctor, Galen from Pergamum, used sea salt for skin diseases, according to Science Tribune (1999)

Useful for allergy season. It has been suggested that the combination of lemon and salt, specifically mixed into warm water, acts as a natural antihistamine for allergies. It may be the perfect alternative to those pink pills that leave you feeling drowsy.
Paves the way for better sleep. The natural hormone-balancing properties of lemon and Himalayan salt or high-quality sea salt can be more than useful when it comes to bedtime. Getting the proper amount of sleep is essential for physical health, mental health, productivity, and much more. This hormone-balancing beverage can make an effective nightcap.
Helps controls blood sugar. The fiber content of lemons helps to balance blood glucose levels, which is useful for type 2 diabetes patients and prediabetics alike, according to a study published in the New England Journal of Medicine (2000).
Lemons may help detoxify your liver. Vitamin C is essential for producing glutathione, which plays a foundational role in detoxifying the liver. It also has antiseptic properties that are useful for liver function, as well.
Freshens breath! Lemon and Himalayan salt may not be the first things that come to mind when you think of fresh breath. However, the lemon and salt in this simple morning drink help kill the bad breath bacteria that build up while you’re sleeping.
May help you chill out. When you get stressed out, do not be so quick to reach for those prescription pills. You may be able to chill out and return to that state of Zen by boosting your vitamin C levels first thing in the morning.
Useful for reducing blood pressure. Lemons are not all about vitamin C and fiber. They also boast potassium, which is vital for flushing excessive sodium from the body.
Boost your libido! The vitamin C content and hormone-balancing properties of this morning beverage can help lift your mood. This might be all it takes to boost your libido, without the need for that little blue pill.
Gets you hydrated right out of the gate. Many people forget how important hydration is, especially after a seven or eight-hour sleep period with no water. Start your morning off right and get hydrated. The water, salt and zesty lemon will get your day off to the perfect start.
An antioxidant powerhouse vital for, well, everything! Lemon offers up a wealth of vitamins and minerals, while Himalayan salt boosts your mineral and trace mineral levels even more. The antioxidant and detoxifying properties of lemon saltwater pack a powerful, free radical knockout punch.
May improve your heart health. Lemons and real salt are both exceptional for increasing heart health on their own. However, when you combine the two into one vibrant morning drink, you get even more vital heart-thumping health benefits.

Natural salt supports electrochemical reactions in the body, while negative ions assist in healthy heart rhythm. Lemons are rich in vitamin C, which is, “associated with lower endothelial dysfunction in men with no history of cardiovascular disease or diabetes,” according to a study published in the American Journal of Clinical Nutrition (2006).
Promotes digestive health. A glass of warm lemon water with Himalayan salt or high-quality sea salt before breakfast, or any meal, helps signal your liver to produce the essential bile needed to clean out harmful gut bacteria. The fiber content and natural salt will also promote digestion.
Are you ready to commit to this simple and health-promoting morning drink? I have been drinking warm lemon water with a little bit of Himalayan salt every morning for months, and I absolutely love it. My energy levels are up, and I feel as cool as a cucumber throughout the day.
Want to join me? Combine 10 ounces of filtered water with one whole lemon, squeezed, and half a teaspoon of Himalayan salt.  (Note:  Add your favorite greens powder mix in here too if you desire…it actually tastes even better with the right greens mix in here too…  and it’s great for digestion, energy, and more!)
-Stephen Seifert
Stephen Seifert is a writer, professor, adventurer and a health & fitness guru. His flair for travel and outdoor adventure allows him to enjoy culture and traditions different than his own. A healthy diet, routine fitness and constant mental development is the cornerstone to Stephen’s life.
(The original article source is found here)
Speaking About Salt – Sea Salt that is….
I don’t mean to freak you out today…
But it’s important you watch what you put inside your body.
And if you use salt in your cooking…
You want to make sure you use the cleanest, safest one possible.
My friend, John Cawrse, has been researching salt for almost a decade now.
He’s found a “certified microplastic FREE” salt and today it’s just a penny.
Check it out here:
Certified Microplastic Free Sea Salt