Grain Free Low Carb Apple Carrot Muffins
They are stuck in an endless loop of hating themselves. They feel at war with their body; wishing they felt smaller, thinner, bigger, a different shape, stronger, less pain, more sexy.
They tell me they are tired of putting their needs last; after the husband, the kids, the boss, the inner critic. "When will it be time for me?"
I hear, "I am craving more. I just wish I knew what."
If you can relate to any of this, check out our program: Yes, THIS! 4 Weeks to Ultimate Wellness
In four weeks you will make peace with your food, learning what to add in, what to leave out, and how to stop relying on willpower and learn to listen to what your body needs.
We hope you will join us for Yes, This! 4 Weeks to Ultimate Wellness.
Say Yes,THIS! to yourself today.
Who doesn't love a chia pudding? And seriously, folks are going crazy for pumpkin pie everything! What we have here is a super tonic, super nutritious, super delicious and filling pudding! High in easy to digest proteins fat and fiber, and low in sugar. This is a delicious, filling, and highly nutritious snack!
1 can pumpkin puree
1 can full fat coconut milk
6 medjool dates (soaked for 10 min in boiling water and drained)
2 squirts liquid stevia
4 T coconut sugar
1/2 tsp sea salt
1 T ground turmeric (anti-inflammatory boost)
6 drops cinnamon essential oil (Certified Pure, Therapeutic Grade oils only-you can purchase here)
2 T ground ginger (anti-inflammatory boost)
1/4 tsp ground cloves
1/2 tsp ground nutmeg
1 scoop unflavored Whey Protein powder (I use this brand)
2 scoops Collagen Peptides (I use this brand)
2/3 cup chia seeds
Add all ingredients except the chia seeds to a blender or food processor. Blend on high speed until fully smooth. Add chia seeds and pulse to gently mix in. Spoon into jars or serving dishes. Let set up for 1-2 hours. Serve with cocoa nibs and unsweetened shredded coconut.
Excited to share my new favorite summer drink! Why Turmeric? In botanical medicine it goes by it's Latin name, Curcuma Longa. It is a member of the ginger family and is a rhizome that looks like ginger, but is bright orange/yellow. The orange color is the carotenoid called 'curcumin' which is responsible for the amazing health benefits including high antioxidant power. Turmeric is wonderful for soothing and quenching all sorts of inflammation. We now understand that inflammation is at the root of many common chronic illnesses. It has anti-cancer as well as brain protective benefits. With dementia and other neurodegenerative diseases on the rise, I am definitely looking for prevention strategies, especially ones that taste so good! If you are looking for a way to add delicious supercharged nutrition to your life, you can't go wrong with Turmeric!
It is also slightly bitter, and a warming, stimulating herb which helps with bile production, and can support healthy cholesterol levels. We know it is absorbed best when in the presence of black pepper. In this recipe I use doTERRA black pepper essential oil which is really mild and adds a great balance to the flavor.
Ginger is a natural companion to turmeric. Very anti-inflammatory itself, it also helps with digestion, has anticancer benefits too. Ginger has been shown to reduce migraine pain and menstrual cramps. This is powerful kitchen medicine! A switchel is an old fashioned beverage using apple cider vinegar with some sort of sweetener- commonly honey, maple syrup, or molasses. I will be experimenting with using a xylitol simple syrup to reduce the glycemic impact of the switchel. However, the amount of honey used in this recipe is relatively small, and the switchel is diluted with still or sparkling water, so the sugar content is much lower than most commercially available sodas and drinks.
Here is the recipe:
Equal parts fresh turmeric and ginger juice. I juiced them in my champion juicer, however if you do not have a juicer you can grate them on a fine, microplane grater, and then add the freshly grated roots to the apple cider vinegar mixture. When you serve it you will just want to strain it first. So you can scale this recipe as you want, but for this example let's say we have 1/4 cup combined turmeric and ginger juices.
To this you will add 1/4 cup fresh squeezed lemon, lime or a combo of juice.
Then add 3/4 cup Organic Apple Cider Vinegar
4 drops black pepper essential oil
Stir all together. This makes the base of your switchel drink. It is very strong by itself. To serve, add 2-3 Tablespoons to a 12 oz glass filled with ice and either still or sparkling water. It is also delicious added to summer cocktails! Be aware that the Turmeric can stain anything it comes in contact with!
A wonderful friend of mine taught me this delicious recipe for an anti-inflammatory tea. She experienced significant reduction in her arthritis pain after regular consumption. I decided I had to try it myself! Not only is it extremely good for you, it is delicious!
Recipe? In a saucepan full of water throw a few slices of fresh ginger, fresh turmeric, and cinnamon sticks. Simmer for 20 min or longer. Add a small bit of honey and the juice of one lemon. Drink hot or cold! It is also easily made with dried, ground herbs as well. Try 1 quart of water with 1/2 tsp of each herb.
Curcumin, the potent anti-oxidant in Turmeric has been found to be as effective an anti inflammatory as prescription non-steroidal anti-inflammatory drugs in a trial with rheumatoid arthritis patients. It is an effective free radical scavenger, and holds promise in prevention of cancer and alzheimer's disease. In nutrition, it seems that the deeper the color of the food the higher the nutritional value. So when you are shopping, look for deep green greens like kale, dark berries, and bright yellow pigments like turmeric for nutrient dense power.
Ginger has been used traditionally to quell arthritis pain and has been shown effective in trials comparing it to NSAIDS. Ginger is also a warming, digestive stimulant.
Cinnamon is rapidly earning its reputation as a blood sugar and lipid regulator for folks who struggle with insulin resistance and type 2 diabetes. Besides this, cinnamon is also anti-inflammatory, anti-parasitic, warming and delicious!
Do you need any more encouragement to go put on a pot of water for a batch of turmeric, ginger, cinnamon tea?
Four courses designed to nourish, educate, and stimulate your palate and your imagination. Each dish will showcase an essential oil with unique healing qualities.
Included is one cocktail or mocktail (with an essential oil, of course) and if you choose you may bring a bottle of wine or something else to share with your group.
The menu will be gluten free, and soy free, focusing on plenty of fresh vegetables, quality meats and fats, low in sugars. If you have individual food sensitivities please contact us and we can usually accommodate.
Please note, tickets are limited.
We had a bumper crop of collard greens this year in the garden. Even our dog was eating them! Collards are super nutritious- high in vitamin A, vitamin K, and Folate. We use them as wraps for bread-less sandwiches (lightly steam them after removing the stem), stir fried with bacon, julienned in salads or as a noodle replacement. We eat a lot of soups in the winter time and I'm happy to have a supply of greens in the freezer. Pictured is julienned collards in green papaya salad.
My husband is a teacher, and I spent so many years in school, and with kids going back to school, that late August will always feel like "back to school" time. We also have a lot of late August birthdays in our family. Right about now I start longing for more structure, fewer parties, more vegetables, fewer cocktails, more yoga, fewer late nights. Don't get me wrong: I love our summers of fun! It's just time for a correction. I know I am not alone in this shift! I am a big fan of self-care routines- which I didn't realize were a "thing" these days. There are so many different ways we can "add health" to our daily routines it can easily become overwhelming. One way I manage the overwhelm is to make short term commitments to a routine- 30-40 days- and then re-evaluate. Do I love it? How do I feel? Did I notice a difference? Is it sustainable? Do I want to keep going or start a new routine? My plan: 40 days of the same Kundalini kriya
New supplement routine focusing on immune support: Daily Nutrient Pack, extra Vitamin A, Vitamin D, Olive Leaf, Reishi mushroom
In bed by 10 pm (or earlier)
Did you notice... one of my philosophies of health is that it is easier/better/more effective to ADD health to the system rather than take things AWAY. Notice I did NOT say, I'm going to cut out all sweets, alcohol etc. Or do an elimination diet. Or say NO to all social invitations. But the focus of my routine will help me find my way back to feeling centered, good in my body, rested, energized, all those things that naturally lead to making better decisions about when and how much to indulge.
I got the idea of a 30 day new "routine" from my niece Amelia when she was living in Portland, and also from Gretchen Rubin's book The Happiness Project, which is also a great read and wonderful resource for embracing new healthier habits.
I'd love to hear about any "back to school" changes in routine that are working for you!
Kristy combines nutritional therapies, lifestyle education and counseling to assist her clients in achieving optimal health and wellbeing. Having personal experience with a debilitating illness she appreciates how nutrition and wellness therapies support us in healing. She is passionate about sharing her insights and expertise in cooking, nutrition, health, and mind-body therapies.
Kristy holds a Master’s of Science degree in Holistic Nutrition. She strongly believes in using food as medicine and that therapeutic diets should be satisfying and delicious. She understands food is most therapeutic when it is organic, local, whole and enjoyed in community. Kristy customizes therapeutic diets to each individual, depending on their specific tastes, belief systems and health needs.
She is certified as an Embodied Life Teacher and believes that being present and feeling whole leads to healing. Kristy earned her certification as a Feldenkrais Practitioner in 2007. Kristy honed her skills in the kitchen at the upscale Berkeley restaurant Lalimes. She now utilizes her cooking experience as a Therapeutic Chef for clients who are making dietary changes.
Kristy’s focus is on supporting gastrointestinal health through nutrition and other therapies. Healthy gut bacteria leads to vitality and wellness but an unhealthy gut can contribute to a variety of conditions such as SIBO (small intestinal bacterial overgrowth), obesity, diabetes and autoimmune conditions.
Kristy offers a variety of specialized holistic wellness services and if you are interested, you can SCHEDULE HERE.
Join me and Naturopathic doctor Josie Schmidt to learn about using essential oils to support your body's detoxification pathways! We will cover who should cleanse, how, and why. We will discuss the difference between a "cleanse" and a "detox." Go home feeling inspired and informed!
126 NE Alberta St
Portland OR 97211
7-9 PM April 13th 2015
If you cannot make the live event look here for the recorded webinar
a week or two after the live event.
With spring equinox right around the corner, and the early sunny weather that we have been having in Portland, daffodils are out, magnolias are blooming early, my vitamin D levels are rising, and my thoughts are turning to new beginnings. While I didn’t study acupuncture in school, I did study shiatsu, auricular therapy, and now am learning Aroma Acupoint Therapy which is a beautiful marriage of my love of essential oil therapeutics with the theory and energetics of Chinese Medicine. I am grateful to my teachers Diane Del Reyes, Peter Holmes, and Tiffany Pollard for this beautiful and effective therapy. Using Aroma Acupoint Therapy in my practice is teaching me more about the energetics of the seasons.In Chinese Five Element Theory, Spring brings rising Yang Wood energy. After the dark, yin winter when plants have been preserving their energies, spring is a time of new growth, buds, shoots, upward motion. The wood element is associated with liver and gallbladder organs which are in charge of strategic planning, and judicious decision making energies respectively. So spring is a time of new energies bursting forth, ideally with some vision and planning to guide the energy. What happens if there is the upward surging momentum and nowhere to channel that energy? In this case someone might feel agitation or irritability; anger is the emotion associated with a liver out of balance. What can we do to support this transition from winter to spring, to align ourselves with the natural up and out energy of nature, and to use this momentum for planting seeds for our envisioned future with the confidence to push forth? Can we allow ourselves to engage in a surge of newness and hope?
Living in harmony with Spring/Wood
- Take walks outdoors. Feel the sunshine, notice the new leaves, shoots, and blooms.
- Spring Clean your house! Make room for fresh air and energy to circulate, clearing out stagnation and allowing space for new ideas, people and things to come into your life.
- Spring Clean your body! Focus on foods that support the liver: Green leafies, especially bitter ones (endive, romaine, dandelion greens). Citrus fruits. Diakon Radish. Artichoke.
- Fragrance energetics: White Fir (to center and stabilize qi), Bergamot oil on ear shen men point (provides balance, and perspective), Blue Tansy (in Balance blend), Clary Sage (also found in Clary Calm blend, Lavender, or Marjoram (to circulate and smooth qi that may be bound up). Click Here to Buy Essential Oils from me. Diffuse in your house, use on your body or in your bath.
- Passion Planner This is what I've been using for goal setting and long term vision work, and to track my progress.
- 5 minute journal Another great tool to help create the life you want
- Come in for a treatment Experience and Aroma Acupoint treatment, Shiatsu Massage or Nature Cure Spa treatment to keep that qi flowing!
I know that I can feel movement stirring me to strive forward with my vision. I love witnessing my patients reach toward their passions. It's an exciting and challenging time of transition!
There is a lot of news these days about the dread flu going around. I’m not here to parse myth from fact, but I do have a delicious soup recipe for you! There are many immune stimulating reasons to eat this soup and I hope you find it as calming to your fears as it is nourishing to your body!
It is not necessary to make your own soup stock, but I did, and I threw some things in there that are good for the immune system, so I will share them with you.
- Onion cut into quarters (I don’t peel it because the peel is rich in a flavonoid called quercitin)
- Garlic: a handful (garlic and onions both enhance the activities of our white blood cells which fight viruses)
- celery: 4-8 stalks
- carrots: 3-6
- tomatoes: 4-5 (I used Romas)
- zucchini: one cut into chunks
- Mushrooms: Dried Shitake, Miatake, Reishi
- 2 bay leaves, small handful of peppercorns, fennel seed
- 6 slices of dried astragalus (an antiviral herb)
- 6 slices of dried burdock root ( a tonic)
- 6 slices of dried licorice root (an antiviral herb)
- small handful of kelp
- Bones from an animal that had a happy life (chicken, beef, pork)
- Splash of organic apple cider vinegar (helps pull the minerals from the bones into the broth)
Put all the vegetables, bones and herbs in a large stainless steel pot and cover with water. Bring to a boil, then turn down to a simmer for 12-48 hours. Strain solids out and discard. Pour broth into jars for storage. Freezes well.
Now that you have your stock ready, or if you are using prepared stock, it just takes a few minutes to prepare the soup.
Greens, Garlic, Ginger Soup/ Flu Vaccine Soup
- 3 cups stock (veggie or chicken)
- 2 Tablespoons chopped fresh ginger
- 6 cloves fresh garlic (I have a stone that fits nicely into my hand that I use to smash garlic. Once smashed, the skin comes off easily.)
Bring to a boil and let the ginger and garlic simmer for 5-10 minutes in the broth.
- add 6-8 cups of chopped greens: kale, spinach, escarole, bok choy
Let the greens cook for 5 minutes or so.
- add salt and pepper to taste
Blend in blender, food processor, or vita mix, until pureed.
Remember there are a few other simple things you can do to keep your immune system strong:
- Get adequate sleep
- Stay away from sugar and simple carbohydrates
- Get enough vitamin D
- Reduce your stress levels
- Laugh, love, and feel grateful everyday
- Wash your hands!
I ordered my dried herbs fromMountain Rose Herbs
Astragalus- immune stimulating (increases macrophages and natural killer cells) and adrenal tonic. great for anyone with spleen qi deficiency, supports good digestion. Very safe, mildly sweet flavor, overall tonifying.
Burdock root- Liver tonic, blood cleanser, alterative. Mildly bitter and therefore stimulating to the digestive system. Historically used for hormone balancing and skin conditions.
Dandelion Root- Alterative, liver tonic, nutritive. Wonderful for detoxification and elimination processes.
Licorice Root-Anti viral, immune modulating, adrenal tonic. Sweet flavor. Used to treat colds, coughs, stomach upset, chronic fatigue. (caution in high doses if you have high blood pressure)
Codonopsis – Also known as Dangshen, or poor man’s ginseng. Used to increase resistance to stress, increase energy, modulate immune response (increase response in cancer, decrease in autoimmune conditions).
Ginger- potent anti-inflammatory, antioxidant, anticancer, carminative (good for nausea, gas, dyspepsia). Warming.
Cinnamon-wow, a powerhouse of health benefits! Anti-inflammatory (great for arthritis pain and menstrual cramps), antimicrobial, promotes healthy blood sugar and insulin sensitivity, can promote healthy cholesterol levels. Warming and delicious!
Black Peppercorns- Helps with digestion, is antioxidant and antimicrobial.
Cloves-Pain relief, high in antioxidants, antibacterial, digestive stimulant.
The amount of herbs pictured (I’m bad about measuring things, but you can see it’s a tablespoon or two of each herb) made one gallon of chai. Simmer the herbs for 45 minutes to an hour, add black tea and steep for 4 minutes. Strain. You can keep this mixture in the fridge for a week, heating up one cup at a time. Add cream and honey to taste. You might not need to add any honey as some of the herbs are quite sweet.
I recommend drinking super tonic chai daily to build strong adrenals, and keep your immune system healthy!
I love my pumpkin pie, but I am determined this year to not have regrets about what I ate over the holidays! How many times do I need to learn that the recovery time is not really worth the few bites of gluten laden decadence? For those of you looking for a delicious alternative to feeling regret, read on! I started with a real pumpkin because my CSA gives them to me! But working with canned pumpkin is just fine too. The only thing is you won't have the yummy roasted pumpkin seeds to snack on while you are waiting for the pie to cool!
Start by baking a pumpkin, if that's your plan.
Scoop out the guts and seeds of the pumpkin.
Bake face down on a sheet pan at 350 degrees until soft. Let cool before scooping the flesh out of the shell into a measuring cup.
Meanwhile, separate the pumpkin guts from the pumpkin seeds. Rinse the seeds and roast with a little oil (I used delicious, nutritious coconut oil which I got here) until you hear popping sounds coming from the oven. They should be crunchy and irresistible, especially with good salt. Pumpkin seeds are a powerhouse of nutrition. Known to be a good source of minerals including zinc and magnesium as well as protein and essential fatty acids. Research suggests they are useful for prostate health, bone density, parasites, arthritis and healthy blood lipids. Find out more here.
In a food processor make the crust:
3/4 cup raw pecans or pumpkin seeds (grind ‘em up real good in the food processor)
1/4 cup ground flax seeds
1/2 tsp good salt
1/2 tsp cinnamon
1/3 cup coconut sugar
1/2 cup coconut oil
1 free range egg
Process dry stuff, add the coconut oil and process. Then add egg and pulse until it comes together. It will be sticky.
Press into a pie plate or tart pan. Freeze for 15-20 minutes, then bake for 20 minutes at 325 degrees until lightly browned.
Next mix up the filling in the food processor:
1 1/2 cups pumpkin puree
1/4 cup coconut sugar
1/2 cup maple syrup (or less)
1/2 tsp good salt
1/4 tsp allspice
1 tsp freshly grated ginger
pinch of cayenne
pinch of ground cloves
1 can coconut milk (not LITE)
Blend everything together until it is a smooth puree. Pour into partially baked pie crust. Tap to release bubbles.
Bake 45-55 minutes at 325. Be sure to let it cool before you serve it.
Delicious ending to a healthy fall meal, but honestly it makes a darn good breakfast too!
Join Veronica Brown and Louise Rose, ND, for a unique one day mini retreat combining Naturopathic medicine and Kundalini yoga as a catalyst for healing. Come to enhance your clarity, purpose, and vitality; bring more resilience to daily stress, doubts and fears. Restore the harmony of body, mind, and spirit by removing obstacles that block one's path to serenity.
Celebrate the healing power we ALL possess in a fun and relaxed atmosphere! All fitness levels welcome!
Our day includes:
- Kundalini Yoga (Yoga of Awareness) activates a healthy body and balanced mind, while increasing your energy and radiance. Through postures, mantras, and meditation Kundalini Yoga strengthens the immune system and the ability to recognize the causes of negative emotions.
- Experience inspired bodywork, essential oils, and supercharged nutrition to help soothe frayed nerves, release blocks, and restore balance.
- Learn from a Naturopathic Doctor how to harness the power of your body to work for you. Blossom into your potential.
- Tools to create lasting change. Many retreats offer a heavenly experience and then it's "back to the grind." We provide you a heavenly experience AND tangible self-care techniques to take with you.
- Veronica BrownYoga Instructor and Healing Bodywork. Internationally renowned in the healing arts, Veronica Brown has been a certified yoga instructor for over 20 years. A Reiki Master and Harmonium Healer (energy work), her practice also includes Sports Massage, Thai Yogassage, reflexology and remote healing. Using her intuitive healing gifts, Veronica locates and dissolves stress, thereby activating the natural healing process. Veronica has taught Kundalini yoga over 15 years, for private clients, workshops and at Angel City Yoga in L.A. Many of her students are now successful teachers. Clients that have experienced Veronica’s healing magic include: Demi Moore and family, Christina Aguilera, Annie Lennox, Dave Stewart (Eurythmics), Ariana Huffington, Mick Jagger, Kanye West, Rivers Cuomo (Weezer) and the Red Hot Chili Peppers, with whom she tours regularly. A native Montanan, Veronica divides her time between her practice in Venice Beach,CA, Montana, traveling for clients and conducting yoga retreats.
What Veronica's clients are saying:
- • “The best cure for what ails you is Veronica Brown!“ Dave Stewart (Rolling Stone Magazine)
- • “I went through a traumatic experience and with Veronica’s healing I had a successful recovery for which I am grateful. VB is no ordinary therapist. She doesn’t look at the body/mind/soul as separate pieces. Instinctively she sees everything as a whole. Therefore after a session with her, you feel healed- not only physically but also spiritually rejuvenated.” Dave Stewart, (Eurythmics)
- • “Veronica Brown is a conductor of rejuvenation for the human experience. She helped me reach my potential while on tour in ways that were not possible without her. I will always be grateful for time spent working with her. Because of Veronica we’re ending healthier than we started. Veronica truly exorcised my demons!” Anthony Kiedis, Red Hot Chili Peppers
- • “Everybody has different things that keep them together… we have Veronica!” Flea, Red Hot Chili Peppers
- Dr. Louise RoseNaturopathic medicine is the past and the future of health care. The current model of medicine focuses on disease, pathology and symptom management. Dr. Rose’s patients learn to become stewards of their own health, restore life’s natural rhythms, practice self care, and reconnect with their birthright of vitality and aliveness.
25 years of experience as a whole foods chef informs Dr. Rose’s nutritional philosophy that food is our first medicine for building a foundation of health.
One of Dr. Rose’s passions is her love for the therapeutic power of water. The roots of Naturopathic medicine emerge from the European water cure traditions. Central to Rose Cabinet Medicine are the sauna, cold plunge, and tepidarium where patients come for renewal and to rediscover what wellness feels like. Dr. Rose is a graduate of the National College of Natural Medicine in Portland Oregon. Other therapies that she is trained in include; Botanical Medicine including extensive training with essential oil therapies, Homeopathy, Shiatsu Massage, Cranial Sacral Therapy, Biotherapeutic Drainage, Gemmotherapy, and LENS (Low Energy Neurofeedback System).
- (after working with Dr. Rose) I arrived at a new sense of peace and well-being. My mind had space for quiet and stillness; my body more easily settled into a place of peace and comfort; my spirit lit up the from inside out. While life still happened, I found a greater capacity to cope with the challenges; the lessons learned and the renewal experienced have lasted me through a season. Thank you Dr. Rose! Sharon Chinn
- I simply can't remember the last time I felt so cared for. Brought tears to my eyes. Sandy Keiter
Are there ID requirements or an age limit to enter the event?
Not appropriate for young children, but mature teens and adults are welcome!
What can/can't I bring to the event?
Bring a yoga mat, water bottle, pen and paper. Bring a pillow or bolster for comfortable sitting during lecture times. Wear comfortable clothing appropriate for yoga practice.
Will there be food provided?
We will have supercharged nutritious snacks.
Where can I contact the organizer with any questions?
Contact Dr. Rose at email@example.com or 503-308-8608
Who took that amazing photo of the light splitting the trees?
Thank you to Corky Miller for the photograph. To see more of his work go to his blog