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Paleo Pumpkin Bread

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The weather is turning and now it’s time to cozy in and start eating the grounding vegetables and gourds. This is the time of year that I hear everyone of Facebook talking about Starbucks pumpkin spice lattes.

But if you are on a health journey or care about your hormones in the least, I highly suggest you avoid such overly sweet products. If you are ready to get into the autumnal spirit, it’s best to make your own treats at home where you can control the ingredients.

This simple pumpkin bread was a big hit in my home. Moist, spicy and just sweet enough. Super yummy with some grassfed butter on top and a hot cup of tea.

I hope you enjoy!

To your health

xo

Dr. Nancy

Ingredients:

  • 1.5 cups of pureed pumpkin

  • 6 large eggs (at room temp)

  • 6 tbsp maple syrup or raw honey

  • 3 tbsp almond butter

  • 1.5 tsp ground cinnamon

  • 1 tsp pure vanilla extract

  • 3/4 cup coconut flour

  • 3/4 tsp baking soda

  • 1/4 tsp ground nutmeg

  • 1/8 tsp sea salt

    Cooking: Mix all ingredients. Put in a bread pan and bake for 60 min at 350F.

5 Ways to Avoid Colds

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Summer is wrapping up and we are now moving into the transitional season called late summer ruled by the Earth element. During this time it is not uncommon for individuals to start getting colds. This is largely due to the frequent change happening between yin and yang, cold and hot.

The body is not sure whether to remain expansive and open or to start bringing the energy more inward…preparing for the cold winter months. So it’s important to keep the body in balance to support it in the transition and keep it healthy.

5 Top Ways to Avoid Colds

  • Rest.  Yes, that sounds like common sense but most people are not doing this.  If your body is tired, then rest. That means go to bed early. 10 pm at the latest. Take a nap if you are tired and able.  Simplify your schedule. Literally, listen to your body. Most people are “powering through” and this is highly stressful for your body...and stress affects your gut micro-biome...and guess where most of your immune system is?!  Yes, your gut!

  • Simplify your diet.  Right now we are in the season between seasons...it’s called late summer.  It’s ruled by the Earth element. So your body doesn’t know what’s happening.  Sometimes it’s hot, sometimes it’s cool. By simplifying your diet, you nourish the Earth element and make digestion simple.  Examples of this would be light meats and cooked veggies, kitchari, or light soups. Pull out sugar, dairy, wheat, processed foods and heavy foods.  

  • Take Immune Boosters. B-Complex, Vitamin C, Advanced Mineral Complex, Daily Multi and Probiotics can all keep your immune system functioning optimally.

  • Keep your neck covered if the weather is cold or windy. In Chinese medicine, colds are called wind invasions. Wind invades the body through the nape of the neck. So dress appropriately for the weather. If you can avoid going from one extreme temperature to another (example hot outside, frigid air conditioned building inside etc) that will also allow your body to use it’s own defense mechanisms more easily.

  • Make sure your hormones are balanced. Cortisol temporarily suppresses the immune system, reducing the body's natural inflammatory response to viruses and bacteria. Because of the OAT axis, imbalances in the sex hormones or thyroid can also affect the adrenals. So it’s important that the hormones are in balance and that you are managing stress so that you are not living in cortisol disfunction.

Antioxidant Smoothie Recipe

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It's raspberry season here in England!!! Picking raspberries off and eating them fresh off the vine is one of my favorite things to do when I am here.  I literally have been eating at least $5 worth of store bought raspberries a day.  A habit I couldn't afford at home!  

Growing up in suburbia I didn't have any connection with my food as a child. I feel that this has created a huge enjoyment for me to grow, pick and then prepare my own food.  I love the satisfaction of knowing where my food is coming from, acknowledging the vitality in it and then also getting all the rich natural probiotics that come from organic soil.  

Raspberries are one of the top antioxidant fruits and are an essential food for optimum health. Raspberries are rich in vitamins C, A, E, K, and B-complex and minerals such as iron, copper, calcium, and magnesium. They are also high in ellagic acid which is a medicinal compound that helps to prevent cancer as well as benign and malignant growths. 

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They also help remove byproduct and toxic debris created by pathogens that causes thyroid problems and tend to bind onto and remove impurities delivered to the intestinal tract.

Because raspberries are red, it makes them a perfect summer time fruit.  Summer and the fire element are associated with red.  So eat away and hopefully you will be filled with joy.  

If you are able to grow and harvest your own raspberries that is definitely the way to go as buying store bought really adds up and adds to plastic consumption in most cases.  

You could also try looking in your local community to see if there are any raspberry farmers that will allow you to come pick.  It's not only fun but way healthier for you, your wallet, and the planet!

This smoothie recipe I created is very simple because I had limited ingredients here in the English countryside.  If you decide to modify it, make sure you always have healthy fat to stabilize your blood sugar.  

To your health, 

xo 

Dr. Nancy

 

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Antioxidant Smoothie Recipe

Ingredients:

  • 1 -2 cup fresh raspberries
  • 1 avocado (pitted)
  • 1 cup fresh almond mylk
  • 1 banana
  • Fresh mint (1 sprig)

Put everything in the blender and then enjoy!  

 

 

Could eating healthy make you vitamin D deficient?

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Three-quarters of U.S. teens and adults are deficient in vitamin D, the so-called "sunshine vitamin" whose deficits are increasingly blamed for everything from cancer and heart disease to diabetes, according to research.

What's super interesting about this is that Vitamin D levels are highly influenced by our diet...specifically potassium and sodium!  

Your blood contains 3 percent sodium, a percentage similar to that found in the ocean and in animals. Your kidneys maintain a 50/50 ratio of sodium and potassium at all times. Excess sodium in the diet is eliminated through the kidneys, giving a warming effect to your body and making you more active, while an excess of potassium has a cooling effect, which slows you down.

All plants contain potassium; generally, the more sun they’re exposed to, the more potassium they contain.  Eat a banana, which has lots of potassium, and your kidneys will think that you’re in the tropics, and that your skin must be roasting in the sun – making vitamin D – so they stop activating vitamin D. 

A vegetarian animal on a high-potassium diet needs access to salt, while a carnivorous animal gets its salt from the 3 percent sodium found in the vegetarian animal that it eats. Historically,  in the winter, we would be on a high-sodium animal-protein diet, which would tell the kidneys that the weather is not sunny, so you kidneys would activate the vitamin D much more vigorously.

Most people are no longer eating in accordance with the seasons, which means that their body is not in this natural rhythm.  Combine that with too much time indoors, at a desk, under florescent lighting and your setting yourself up for major deficiency.  

This means that if you are eating a lot of veggies and not spending enough time outdoors, you actually could be doing your body harm!  

I am obviously not advocating that you stop eating your veggies but you do need to be getting healthy amounts of sunlight every day!  Also, eating with the seasons and naturally eating a diet higher in sodium/animal protein in the winter can help support your vitamin D levels.  

To your health,
xo
Dr. Nancy

P.S.  Are you interested in learning more about eating with the seasons?  If so, let's chat!  I am super passionate about this and feel it is the missing piece of the puzzle for many healthy individuals.  

 

Chocolate chip and date cookies

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When you are in the middle of a health crisis it's often important to remove sugar from your diet to reduce inflammation, reset the gut microbiome and balance hormones.  But I have found that a little treat is still sometimes in order...because we are human and nothing in life is sustainable long term without a little treat here and there.   

Last night I made these cookies for Sage and I and we both were perfectly satiated by the mild sweetness. There is absolutely no cane sugar in these if you buy the right chocolate chips.

 If used as a treat and not eaten daily, I feel these can be a part of most individual's diet, whether during a healing journey or maintaining current good health.  

Ingredients:

  • 1 banana
  • 1 egg
  • 1/2 tbsp vinegar
  • 2 tbsp coconut oil (melted)
  • 3 tbsp coconut flour
  • 1/8 tsp baking soda
  • 1 tbsp vanilla
  • 1/8 tsp sea salt
  • 1/4 cup of chocolate chips (Pascha Organic 100% Cacao Unsweetened Dark Chocolate Chips)
  • 1/4 cup of chopped dates

Instructions:

  1. Preheat oven to 325F. Line a baking pan with parchment paper.
  2. Smash banana and mix with egg.  Slowly add coconut oil.  Add the coconut flour, vanilla, vinegar, baking soda, and sea salt.  Mix until smooth.  Lastly add chocolate chips and dates.  
  3. Using a spoon drop 1 in. balls of batter onto the baking tray leaving space between them.  Smash a bit if you want them flat...I did not.  
  4. Bake for 40 minutes.