The Experts Weigh In: Cancer Prevention the Natural Way!

Image via biohealingweb.com

BY: SARAH ANNE STEWART, CONTRIBUTOR

The word 'cancer' is a scary, scary word. And with the current statistics declaring that half of all men and one-third of all women in the United States will develop some sort of cancer, the word feels even more terrifying.

But instead of focusing on the negative, this statistic can shed light on and increase our awareness of a very important topic - prevention. And, while I understand the urgency and importance of finding a cure for cancer, I believe cancer prevention is grossly overlooked and underfunded. I believe in supporting companies that are sharing a message about cancer prevention, while also offering a program to educate people about healing through nutrition.

Why am I such an advocate?

Because my father overcame cancer using nutrition and alternative medicine. He can truly credit his recovery to the plant-based diet he ate, the green juices he drank, the natural supplements he took and the mind-body work that he did.

So... this success got me thinking. If cancer can be cured with nutrition and supplements, is it really that crazy to think that it can also be prevented? I think not.

While studying under some of the world's brightest minds in the world of health and wellness, I have discovered that there are certain 'staples' of successful healing programs. Here is my list of the top 12 things you can do to prevent chronic illnesses:

Image via justjuice.org

1) DRINK GREEN JUICE

Drinking cold-pressed, raw, organic juice is one of the best things you can do daily to give your body the nutrition that it needs to heal. It also makes it much easier to get your recommended servings of fresh produce without eating pounds of kale and broccoli.

2) FUEL THE BODY WITH BLENDED NOURISHMENT

Unlike juicing, blending soups and smoothies uses the entire fruit or vegetable - including the skin and all the fiber. The blending process breaks the fiber apart, which makes the fruit and vegetables easier for your body to digest and the nutrients easier to absorb.

3) EAT LIVING FOODS

Living foods are high-enzyme, chlorophyll-rich and easy to digest foods from which your body can easily receive optimal nourishment. Living foods include young organic greens, sprouted nuts, seeds and grains, fruits and vegetables, lightly fermented preparations and dehydrated crackers and snacks. Adding these to your diet is an important component of healthy living.

Image via fredericpatenaude.com

4) STRUCTURE YOUR DIET AROUND RAW FOODS

Adopting a back-to-nature diet of raw foods is extremely important to the healing process. Raw foods that are prepared correctly (to maintain or unlock their life-giving nutrients) are high in enzymes, vitamins and minerals that the body needs AND are so much more nutritious than cooked foods!

5) TAKE ORGANIC WHEATGRASS SHOTS

Wheatgrass is truly nature's finest medicine. It contains an impressive array of minerals, amino acids, vitamins and enzymes. This nutrient content is significant because the human body is made up of similar components. Wheatgrass helps regulate all our bodily functions and balances the body naturally.

7) CLEANSE THE COLON

The colon is the body's major organ for elimination, so poor functioning of the colon causes sickness. Some doctors go as far as to say that disease begins in the colon. Cleansing the colon through cleanses, enemas, colonics and/or the proper fiber intake is key to preventing sickness.

Image via vivawoman.net

8) USE ESSENTIAL OILS

Essential oils have been used for thousands of years to heal the body while also positively affecting our spiritual, emotional, mental and physical body. Using Certified Therapeutic Grade essential oils on a daily basis can have tremendous healing benefits. Learn more about essential oils here!

9) JUMP ON A REBOUNDER

Jumping in place daily on a rebounder (a small personal 'mini-trampoline') is a great way to exercise because it supports lymphatic circulation. Stimulating the lymphatic system is extremely important in detoxifying and cleansing the body. Rebounding puts gravity to work for you with minimum muscular effort! Learn more here!

10) HAVE A DAILY MEDITATION/YOGA PRACTICE

Committing to a meditation or yoga practice is very important, as it helps reprogram your thoughts and your deep subconscious. I've learned that, without a doubt, shifting the way you think and reprogramming your subconscious mind is the most important thing you can do when facing any health challenge.

11) UNDERSTAND THE MIND-BODY CONNECTION

Thoughts become things; therefore, your body will become sick without a mind that is focused on health and happiness. It is very important to stay focused on positive thinking and having joyful experiences.

Image via tenayalodge.com

12) ATTENDING WELLNESS-RELATED RETREATS

We tend to hang onto what we know and what has given us a sense of security in the past, so I believe it's often very beneficial to remove ourselves from our current circumstances. Attending a wellness retreat where we can disconnect in a safe, peaceful environment can empower us to bring forth a newfound sense of health and wellness. Learn more about these types of retreats here!

I will always be a strong supporter of 'awareness' movements that re-educate those who believe in 'quick-fix' solutions for cancer and other chronic illnesses. Luckily, there is now more and more scientific evidence supporting the idea that with the proper diet, supplements and lifestyle adjustments, healing can take place from the inside out.

So, I encourage you to stop waiting for the government to step in with new standards or for the medical industry to discover 'cures'. Instead, be the change-makers. Lead by example and take responsibility for your own health today.

To support these movements or learn more, please visit: Creative Health Institute, Gerson Institute and Hippocrates.

(reference: cancer.org)

Sarah Anne Stewart is a Board Certified Holistic Health Practitioner (AADP), writer, speaker, world traveler, free spirit & lover of life. Founder of Introducing Wellness LLC, Sarah Anne passionately invites others to experience a new-found "love for life" and WELLNESS through holistic healing. She enjoys writing about her down-to-earth life experiences and de-bunking conventional misconceptions about health and wellness.

Connect with her at Introducing Wellness, like her on Facebook at http://facebook.com/introducingwellness, and stay updated on Instagram @stewartsarahanne and Twitter @sarahannes.

RECIPE TIME: Braised Coconut Spinach with Chickpeas & Lemon

You can get just about ANYTHING delivered in New York, and believe me, Adam and I take full advantage of this perk of our great city. If we're craving Thai, it can be on the front doorstep in 10 minutes or less. If we want Green-Certified Chinese food (whatever that means), it's a call away. If we want vegan empanadas at 9 pm on a Monday, I'm pretty sure we could get those too.

But alas, when ordering delivery means some unfortunate bloke is going to have to schlepp his way over through the ice and snow, I just can't do it!

Exhibit A:

(I didn't have the heart...)

So instead, we opted for making an easy (and healthy) dinner ourselves on Sunday night. Key word: "easy". Extra bonus: "healthy". As we were cooking it, I realized that this truly is the perfect dinner to accommodate ALL diets. If you're having a dinner party with carnivores, vegans AND gluten/dairy-free folks in attendance, not to worry! This dish from Treehugger.com can make EVERYONE happy!

Ready for some Braised Coconut Spinach with Chickpeas & Lemon? I thought so!

For the prep: Mince 4 large cloves of garlic, zest 1 large lemon (saving the lemon for later), grate 1 Tbs. of fresh ginger, and chop 1/2 cup of sundried tomatoes and 1 small yellow onion.

In a saute pan, over medium-high heat, saute the onions in ghee (or coconut oil) for about 5 minutes until they begin to brown. Next add the garlic, ginger, sundried tomatoes, lemon zest, and a light sprinkle of crushed red pepper flakes (if using). Meanwhile, if you prefer to serve this over a gluten-free grain, cook a pot of quinoa (we chose farro since we're not gluten-sensitive).

Now add 1 (15 oz.) can of chickpeas, drained. Cover the pan and cook over high heat for a few minutes until the chickpeas begin to turn golden and are coated with the mixture.

Toss in 1 lb. of spinach, one handful at a time (if ours looks light on the spinach, it's because we didn't have enough! Whoopsies!).  Let each handful wilt down before adding the next.

Meanwhile, if you'd like to add chicken on the side (or on top), saute your chicken in a little oil, broth, or ghee. Lightly season with salt, pepper and the flavoring of your choice (we chose to season with marrakesh, a Moroccan spice, which complimented the dish perfectly).

Once all the spinach has wilted, pour in 1 (14 oz.) can of coconut milk and stir in 1 tsp. sea salt (or more, if you prefer), the juice of 2 lemons and 1 tsp of ground ginger (optional).

Turn down the heat and simmer for 10 minutes (or until the chickpeas are warmed through). Taste and add more salt and lemon juice, if necessary.

Serve over the grain of your choice - or alone! It's good either way!

And if you're catering to meat eaters, add the chicken breast on the side! Delicious!

Even Walter looked a bit jealous of our fine dining experience! Between me and you, he's pretty sick of his dry cuisine.

And just for fun, our newest Christmas ornaments - Adam gave me an owl (I have a minor obsession), and I gave him a lobster (to commemorate one of our favorite trips to Maine).

Stay warm, friends! And remember, be nice to the delivery guy this holiday season!

The Experts Weigh In: The Benefits of Being Plant-Based!

Image via renegadehealth.com

BY: AMY HEIGHT, CONTRIBUTOR

Plant-based eating - it strikes fear into the hearts of die-hard omnivores everywhere, right? It sounds like a diet of cabbage and grass, more akin to rabbit food than people food, and something that conjures up images of pale waifs with dark circles around their eyes (after all, without all of that meat, aren't we missing out on something?).

In fact, plant-based eating is much more nutritionally sound - AND much more flexible - than many people think!

The idea, at its core, is to make plants the focus of the diet: rather than considering them mere sides to a hunk of meat, we place the emphasis on our daily intake of things that come from the ground, particularly in the least refined form possible (think 'whole pieces of corn', not 'Corn Pops'). This whole-foods, plant-based way of eating - where veggies, fruit, whole grains, beans, legumes, nuts and seeds make up the bulk of the diet - has many benefits, as the primary way of eating OR when used to complement an omnivorous diet.

I decided to cut all the animal products (meat, poultry, fish, dairy and animal fats) from my life in 2009 after years of battling issues with digestion, weight management and mood. The shift in my life was incredible: everything from my physical being to my emotional being changed. I began to devour books and articles on living this way. A friend introduced me to The China Study by Dr. Colin T. Campbell, one of the biggest proponents of vegan eating in the last two decades (Read this book. It will change your life). 

The more I read, the more I found myself invested in the ethical, environmental and health implications of being plant-based. As far as nutrient density (that is, number of essential nutrients per calorie), plants are where it's at: we get more from plant-based foods than we do from animal foods, and often with less monetary expense (not to mention, the impact on the planet is far lower when it comes to producing plant foods instead of animal products). Four years later, I feel incredibly fortunate to work with my clients to help them make the best choices possible for their unique lives, incorporating as many plants as possible.

We can experience the advantages of this way of eating by making nutritious foods from the ground the focus of our meals rather than an afterthought. Working in more vegetables, fruits, whole grains, nuts, seeds and beans helps us reap a ton of fabulous health benefits...

LOWER BODY MASS. More colorful vegetables means lower BMI and an easier time keeping weight in check (not that weight is the be-all, end-all of health, but a healthy weight does keep us at a lower risk for 'lifestyle' diseases like heart disease, stroke and diabetes).

MORE ANTIOXIDANT ACTIVITY. That is, a better fighting chance against free radicals floating around the body. Fruits and veggies are a great source of antioxidants. They take the brunt of attacks from these toxic compounds, rather than allowing our cells to be attacked. Consistently replenishing our supply of antioxidants by eating more plants means we can better defend against damaging compounds.

BETTER SKIN. The skin is a pretty good indicator of what's going on in the body. If the skin is red and inflamed, chances are, so are the organs (and inflamed organs can't perform their roles as well). Plants help us stay hydrated and help flush toxins from the system. A clean system means clear skin.

BETTER DIGESTION. All of that awesome plant-based fiber keeps things moving: imagine kale and broccoli as the little scrub brushes for the inside of your intestines.

LOWER CHOLESTEROL. Cholesterol is an animal fat; as humans, we naturally have it in our bodies. It becomes problematic when we add too much additional cholesterol from our diets (ie. animal foods). More focus on plants means less room for flesh foods, which means the relative amount of cholesterol in our systems decreases.

BETTER NUTRITION. Pretty obvious, right? The more variety we have of foods that provide whole, usable nutrients, the more likely we are to have our nutritional bases covered. Eat from a spectrum of plant foods to avoid deficiencies.

MORE ENERGY. Plants take less energy to digest than animals. Think of all you could do with the energy you save when more of your meal is easier to break down.

Image via lookimadethat.com

How to do it? Easy peasy. Here are some tips that helped me when making the transition to a vegan lifestyle...

Take it a step at a time. The idea behind initiatives like Meatless Monday is to be just a little more mindful of what ends up on our plates. Even one more veggie-centric meal each week is a step in the right direction (and if you can work one veggie-centric meal into each day, even better!).

Be aware of how many plants make their way into your shopping basket. Hint: they should outnumber everything else.

Fill at least half of your plate with things that came from the ground. Vegetables, fruit, nuts, seeds, beans, legumes and whole grains. Bonus points if they look similar to the way they looked when they were growing!

Check out a farmers market. NYC has a ton: visit GrowNYC's website to find one near you!

Experiment, experiment, experiment. Try new veggies and whole grains. Determine which ones you like. Make those the center of your meal.

Plant-based eating can add variety and healthful benefits to any lifestyle. I truly believe it can help anyone increase their whole-life well-being, physical health and mental clarity. So give peas a chance (get it?!)!

Stay tuned for this coming Monday's post with a great family-friendly vegan recipe that just happens to be gluten-free too!  Thanks, nature!

Take care,

Amy

Amy Height is a Holistic Health Coach and founder of From the Ground Up Wellness. She works with individuals and families looking to reestablish their relationship with food and build a strong foundation of lasting, healthy habits. She specializes in plant-based nutrition, weight loss, nutrition for children and young families, and managing food intolerances. A graduate of the Institute for Integrative Nutrition, Amy combines a breadth of nutritional training - and the concept of 'food as fuel' - with personal experience to provide motivation and resources to empower personal transformation. She is certified by the American Association of Drugless Practitioners. Visit her website at www.fromthegroundupwellness.com and check out her 10 Day Detox Program here!

The Experts Weigh In: Three Reasons to Detox with a Group

Image via trialsinfood.wordpress.com

BY: JULIE WEBER, CONTRIBUTOR

Detoxing is the new black. Well, in the wellness world, anyway. It’s not uncommon these days to meet your girlfriend for a green juice instead of a glass of wine, travel to the bakery on the other side of town because they have the best gluten-free/sugar-free/dairy-free muffins, or find entire offices banding together for a three-day juice cleanse.

Cleansing and detoxing may be having its moment in the spotlight, but it’s well deserved and for good reason.  Our liver is great at what it does—neutralizing, transforming and eliminating toxins—but giving it a little reprieve every once in awhile is necessary. Intentionally removing some of the toxins that build up in our bodies over time can go a long way in improving the liver’s efficiency moving forward.

Done safely, detoxing is one of the best ways to clear out the clutter and press the reset button so that you and your body can be at your best. As a health coach and lover of all things delicious, I’m an advocate for cleansing with whole foods over fasting or juicing. For more on that, click here. Going hungry (or feeling deprived of nourishment) doesn’t need to come part and parcel. Benefits of detoxing include increased energy, balanced hormones, diminished cravings and weight loss. Best of all, in my opinion, is that engaging in a detox can set you up with healthier habits that continue long after the program is over, affording it the potential to be a turning point on your path to overall health.

All this said, detoxing is not a walk in the park. It takes commitment. Willpower. Careful planning. It will probably affect your social calendar. It can be uncomfortable, and even downright unpleasant at times. As you eliminate foods from your diet, you might feel worse before you start to feel better.  

So, once you’ve decided to make the commitment, it’s super important to do everything you can to set yourself up for success. Get organized. Eliminate treats and temptations from your fridge and pantry. Plan your meals. Write and stick to detailed shopping lists. Stock your cupboards full of detox-friendly goodies so you won’t slip in a pinch. Schedule your social time and outings strategically. Tell your friends, your colleagues, your partner what you’re doing and ask for their support. Even better, ask them to do it right along with you.

In order to make the detox experience a bit easier and more enjoyable, I often recommend to my clients that they join a group detox program and recruit a friend or partner to join them. Detoxing with a partner or as part of a team can help mitigate some of the challenges and temptations that might threaten to throw you off course. Here are three important reasons why...

Accountability

If you’ve made a commitment to do a detox, you’re already showing up for yourself in a big way. You’ve made your health a priority. That’s the first step, and it’s a very important one. But, let’s face it, when it comes to following through, we often flake on ourselves. How many times have you told yourself that you’re going to go to the gym first thing in the morning/make it to yoga after work/give up dessert/cook at home more/choose water over wine, and totally bailed? And yet, how often do you flake on your friends, colleagues or teammates? When someone else is counting on you to show up, chances are much higher that you will.  

The same holds true here - if you’re part of a group detox program, especially if it’s an intimate one where you’ll have the opportunity to personally check in with a coach and/or a group of fellow detoxers, you’re less likely to falter. Your coach will help you work through challenges and you’ll be expected to report back the next time you meet. You’ll be more likely to stay on the straight and narrow if you know that someone else is invested in your success. And similarly, you can help keep others in your group accountable and inspired during their detox. It’s amazing how when we dish out advice and motivate others, we end up following suit ourselves.

Image via rebootwithjoe.com

Sustainability

As I mentioned, one of the best parts about a detox is that it really can be a turning point in the way that a person approaches his or her diet and overall health moving forward. This is especially true if you’ve experienced the detox with a friend, partner or a group. Throughout the detox you’ll go through highs and lows together. You’ll commiserate about the challenges, and celebrate each other’s successes. You’ll create bonds and strengthen friendships with like-minded people. All of these things will set you up to be able to sustain a healthier lifestyle once you’ve phased out of detox-mode. You’ll have a network to turn to when you need support, advice, or a new healthy recipe. And if you joined the detox with a friend or partner, sustaining the healthy habits that you put in place will be even easier because you’ll have a partner in crime in your inner circle.

More knowledge + more fun = better results

Knowledge is power, and two (or more) heads are better than one. Agreed? Well, the same principles apply here. When you’re detoxing, you’re taking in a lot of new information, learning about new foods, how they affect you, and paying closer attention to how your body functions. You’ll have questions. You’ll run out of dairy-free recipe ideas. You’ll wonder why buckwheat, contrary to its name, is actually a gluten-free grain. You’ll notice some amazing things happening to your energy/mood/digestion and be curious if others are experiencing the same thing. You’ll discover a new sugar-free dessert and just HAVE to share it with someone. As part of a group detox program, you’ll benefit from the knowledge and experiences of others, and be able to share your own insights too. As a result, you’ll have more fun along the way. And more knowledge (plus more fun) will inevitably lead to better results. It’s a win-win.

Retreat location in Costa Rica - Isn't it a beauty?

Detoxing can provide an amazing exploration, evaluation and transformation of the self, and all of this is enhanced by sharing that experience with others. As a Health Coach and yoga instructor, I love guiding my clients through safe and healthy detox programs, designed to bring mind, body and soul into alignment. My next exclusive group detox program, Purify and Restore: 28 days of clean living, is a full detox experience, carefully designed to cleanse your body, optimize digestion, and allow you press the reset button on many different levels. And because I believe in pampering mind, body and soul, the program includes a luxury health and yoga retreat in the lush tropics of Costa Rica. I’d absolutely love to have you on this journey with me, Strictly Nutritious readers. For more information on the detox and retreat, click here or email info@samanahealthretreats.com. We’re offering a deeply discounted early bird special until the end of October.

Julie Weber is a certified yoga instructor and holistic health coach. As founder of The Samana Project, she inspires busy professionals to make healthy diet and lifestyle choices so they can find and sustain balance and live their lives freely, fully, and joyfully without sacrificing the things they love. Julie is also the co-founder of Samana Health Retreats, offering luxury and custom programs and retreats that focus on holistic health, yoga and detoxification. Find out about her upcoming luxury detox retreat in Costa Rica here. Connect with Julie on email [mailto:Julie@thesamanaproject.com], Facebook, Twitter, or Instagram.

RECIPE TIME: "So Long Summer" Salad!

My grandfather has a knack for growing great food. Actually, he has a knack for many things. When I used to visit as a child, he'd be up and at 'em well before 5 am, whipping up biscuits from scratch (oh and the strawberry jam? yep, that was homemade too). Then he'd tackle a few crosswords and head out to check on his vegetable garden. He grew tomatoes, squash, green beans, okra... you name it, he made it. And if I'm not mistaken, there was even a little muscadine wine operation going on in the backyard, but that's neither here nor there.

Having grown up eating the spoils of his labor, I have a special place in my heart for fresh tomatoes. During the summer, Big John (as we fondly call my grandfather) was always giving us more tomatoes than we knew what to do with. When you bit into one of his tomatoes, it tasted unlike any tomato you could buy at the store and you knew for certain that they were grown with love. 

Last week my CSA gave me tomatoes that reminded me of the ones from Big John's garden, and I felt compelled to make a fresh summer salad. Sometimes you have to keep it simple. Have you ever noticed how the simplest dishes bring out the most complex flavors, leaving room for you to taste the essence of the food?

So as we wish summer farewell, let's make a salad together...

You'll need a package of cherry tomatoes (preferably local!), a head of fresh arugula, 1 bunch of fresh basil, fresh mozzarella, olive oil and balsamic vinegar.

Wash and chop your tomatoes in half (or quarters). While you're at it, rinse the arugula too!

Then wash and pluck a large handful of basil leaves.

Using a sharp knife, slice your mozzarella into thin slices.

On a serving plate, top a bed of fresh arugula with 1 slice of mozzarella...

... then top with a handful of tomatoes and fresh basil and lightly drizzle with olive oil and balsamic vinegar.

Now sit down, take a huge bite and taste the love that was put into growing those fresh, local tomatoes!

The Experts Weigh In: Cleansing from Within

Image via blisstree.com

BY: KATIE BRESSACK, CONTRIBUTOR

The latest health craze is surprisingly not about which diet is the best (which is a departure from the norm); instead, the latest rage has been all about cleansing and detoxing. 

There are certain things that we should eliminate from our diets (like sugar), but doing a 100% juice cleanse for three days is probably not the best idea unless you can just sit and relax for three days. 

If you are a busy woman on the go, I truly believe that drinking juice alone for three days this is not the best idea. You may notice a decrease in your energy levels (or more mood swings) - the complete opposite of what you are hoping for.

As a Holistic Health Coach, I support busy women so they can balance their bodies with foods to help improve mood, energy levels and hormones. I believe that restricting our bodies is just another way to torment ourselves, the same way diets torment us!

Most of us are not getting the proper amount of vitamins and minerals from our daily diet. By making modifications to your diet, you can provide your body with the right amount of nutrients through real whole foods.

I know that doesn’t sound as glamorous as the latest juice cleanse, but by balancing your body with real whole foods you will be able to maintain this healthy lifestyle for more than a few days, perhaps even for the rest of your life.

Image via magforwomen.com

Signs That Your Body Might Need A Jumpstart

Before you decide to balance your body, take a moment to tune in and see what your body is trying to tell you. Ask yourself if you have felt one or many of these feelings in the past 30 days...

1.  Cravings - you are either craving sugar or salt - nothing seems to satisfy this strong craving

2.  You Feel Exhausted - even though you are getting at least 7 to 8 hours a sleep a night

3.  Increased Body Aches - you keep getting headaches and feel light-headed

4.  Mood Swings - your mood changes more than usual

If you have felt all of these body signs, no worries! That is exactly why I am sharing some healthy tips with you today.

Before we start to cleanse the body, we need to dive a little bit deeper and see what might be causing us to feel this way. There is always a root cause of why we are craving sugar or feeling exhausted and it might not have anything to do with food. By looking at your life through a holistic lense, you can begin to see that maybe you are reaching for that candy bar because you are stressed at work, lonely or tired vs. being solely addicted to sugar.

I always encourage the women I support to use the following questions as a way to check in with their inner emotions and feelings...

·         Do I need to spend more time with my loved ones and less time at work?

·         Have I been able to move my body enough these past few weeks? 

·         Can I limit the amount of stress in my life?

·         Have I been sleeping enough?

·         What foods am I addicted to?

Tuning in to where you are right now is the best way for you to move forward on your health and wellness journey! After all, to complete a journey, we must first know where to begin.

Image via urbanwellnessclinic.com

Why Cleanse The Body?

Depending on your daily diet, you may be consuming more added sugars, gluten, dairy and caffeine than you may realize. Too much of these types of foods can lead to a lack of energy, headaches, bloating and sugar or salt cravings. When we are not feeling our best, we tend to not take as much time for movement, relationships and healthy eating.

When we decide to move forward with a healthy makeover, we should look at more than just the foods that we are eating. A health makeover should encourage you to take a closer look at what is working for you, and what might be working against your body in all areas of your life.

What To Add In

Many of the foods available to us today no longer exist in their natural state. There are so many processed foods, gluten free foods, no fat/low fat foods that are all supposedly healthier for us, but they are missing the essential building blocks needed for our bodies to thrive, like healthy fats, vitamins and minerals.

The first step to balancing your body is by consuming real, whole foods. Cleansing should be about adding in the healthiest foods you possibly can to help your body with digestion and to improve your energy levels.

Aim for eating greens at least twice a day, if not more. Adding in a fresh green juice or smoothie would be ideal to get tons of greens into your body. Drink water with lemon throughout the day, add in fresh fruit and veggies, eat whole grains like quinoa and be careful about the meat and seafood you consume. Hormone- free, organic, grass-fed and wild-caught is the best.

Adding in healthy fats like avocados, coconut oil and walnuts is another way to help balance your hormones , not to mention these foods stop your body from craving the unhealthy foods.

What To Take Out

Foods that have sugar, gluten, caffeine and dairy can wreak havoc on your digestive system, zap your body of energy and become very addictive over time. I encourage you to take a close look at your diet, snacks included, to see what you are eating most often or in large quantities. You will probably notice that what you are addicted to are the foods containing sugar, gluten, caffeine or dairy.

When you add in the healthiest food for your body, you end up crowding out the unhealthy foods. It takes about 30 days for your taste buds to change, but you may notice that every day into your journey, you start to crave the sweets less and the greens more.

You will also notice an improvement in your energy levels and digestion by eating real, whole foods and letting go of the sugar, caffeine and dairy. An added benefit is that your skin will have a beautiful healthy glow!

Water Is Key

About 34% of Americans only drink the recommended amount of water during the day - 8 glasses - even though most of us are drinking about 6 glasses of caffeinated drinks like coffee and soda.

Our body is made up of 70% water, and water plays a critical role in every bodily function. Not getting enough water leads to dehydration, and being dehydrated is one of the main reasons we crave sugar.

Dehydration can also cause fatigue, dry skin, and over time, digestive issues.

I encourage you to drink as much water as possible. We all need to drink more water, but some of us might need even more than the recommended amount depending on activity level and climate.

As soon as you get up in the morning, drink a warm cup of water with sliced lemons and continue to drink water throughout the day, drinking the most in the morning and early afternoon. Staying hydrated can help you cleanse the body, improve your energy levels, get rid of toxins and cleanse the skin. 

Image via wemakethechange.com

Keep A Journal

When you are starting to balance your body, it is important to keep track of how you are feeling. Are you craving certain foods? Are you experiencing food withdrawals in the form of headaches? Are your stress levels lowering? Do you need more support to reach your health goals?

By writing down how you are feeling as you change your diet, you will start to notice what you really need on a daily basis to nourish your body.

If you would like more support balancing your body and cleansing it from the inside out with real, whole foods then check out my Balance Your Body in 28 Days program.

I created this step-by-step nutrition and wellness program for the busy woman on the go, who wants to be healthy but needs support getting there.

This program has simple, delicious recipes that are quick and easy to prepare, allowing you to cook once and eat twice. I provide you with a daily journal, daily motivational emails delivered to your inbox, a "Busy Woman Must-Have Checklist" AND I support you in being healthier at work (plus so many more tools to help you become your healthiest self!).

For more information click here www.katiebressack.com/balanceyourbody and just for Strictly Nutritious readers, I'm offering 20% off using coupon code Balance13.

Katie Bressack left the corporate world to follow her passion to support busy women through nutrition and lifestyle counseling. Katie works to help implement simple, healthy choices that make a big impact on women’s health. With Katie’s support, the women she coaches lose weight, de-stress, increase their energy levels and reach personal and professional goals in a fun, loving and supportive space.

Katie is a Certified Health and Wellness Coach from the Institute for Integrative Nutrition and Board Certified by the American Association for Drugless Practitioners (AADP). She  also has a certificate from the Institute of The Psychology of Eating, is trained in The Hormone Cure with Dr. Sara Gottfried and is a Registered Yoga Instructor.

Check out www.katiebressack.com for your free healthy breakfast recipe book and to schedule your complimentary health discovery session. Follow Katie on Facebook, Twitter or Instagram @KatieBressack!

Sweet and Spicy Chickpeas Part 2

If you missed my Spicy Wasabi Chickpeas last week, then you need to stop what you're doing right now and check it out... seriously... because now we're moving onto the sweetest of treats to round out this flavor combo!

But before we do, wanna take a Monday morning video break before we dive into today's recipe? Great, I thought so!



Ms. Abdul knows a thing or two about the glorious power of opposites! When you eat a spicy snack, you most definitely need a sweet indulgence to balance out the flavors! Today, we're making an amazing (and also conveniently vegan) Sweet Chickpea Cookie Dough? Fit Sugar hooked it up with this delicious recipe.

One of my all-time favorite past times is eating raw cookie dough. In fact, my mother had to shoo me out of the kitchen when she was making cookies because, if left to my own devices, I'd have a serious stomachache and she'd have no actual cookies.

Surprisingly enough, chickpeas (when combined with the right ingredients) can be doctored to taste like cookie dough. Granted, it's not the healthiest snack on my blog, but it sure beats buying the packaged stuff with an ingredient list you can't even pronounce!

You'll need vanilla extract, agave nectar, chickpeas (or garbanzos), a small container of natural peanut butter and cacao chips (I found mine at Whole Foods).

In a blender or food processor, add 1 can of chickpeas (after washing and patting dry with a clean towel).

Add 1/3 cup of peanut butter...

2 Tbs. of agave nectar...

...and 1 1/2 tsp. of vanilla extract.

Now blend until all the chickpeas have been broken up and the dough is nice and smooth.

Transfer to a mixing bowl and add in 1/3 cup of cacao nibs (aka. "vegan chocolate chips"). Remember to refrigerate the leftovers! 

Enjoy tricking your friends into thinking you whipped out the real stuff!