PMS Symptoms: There is an Herb for that!

PMS Symptoms Every Month?  There is an herb for that!

herbal-tea

 

I originally provided this article for a reporter wanting information on supplements and holistic remedies for PMS symptoms.  However, she did not use the information I provided as she wanted it from an OBGYN. 

I’m not sure what kind of information those readers are going to receive since a traditional doctor typically knows very little, if any, information on herbs and supplements for hormonal issues (or for many other health issues for that matter). In my personal experience the only solution offered was birth control and synthetic hormones.

 It’s ironic that since I am not a doctor I cannot give any medical advice (obviously) but a doctor who has typically zero training in herbs and supplements (and nutrition) can give all the information they want on these topics.  Sadly, they often provide incorrect information. 

Herbal Solutions for your PMS

Start with one herb at a time to see how your body responds (we all respond to herbs differently).  Start with the PMS symptom that is giving you the greatest difficulty and address that one first. 

There are other herbal options for PMS but this list is a great place to start and you should be able to find most of these in your local health food store.  It is best if you avoid store brands from generic chain stores as research has shown that these products often do not contain what they claim to contain. 

To balance hormones and prevent mood swings:

woman-holding-face-in-hands

  • Shatavari root/2 droppers 2-3 times per day. This herb is considered an adaptogen.
  • Kudzu root: also, to balance hormones. Good for PMS acne and mood swings. Take 2 droppers 2-3 times per day
  • Maca root: hormone balancer and helpful for menopausal symptoms. Use one heaping teaspoon and up to one tablespoon 1-3 timed daily. You can add this to your morning smoothie. 

Hormonal Acne:

woman-with-acne

  • Burdock root: start slow with this herb! Start with one dropper and don’t double dose until 4-7 days later. Doing so too soon may increase your acne!
  • Dandelion root: this is a gentle liver stimulant. Take 1-2 caps 2 times per day.

Heavy Bleeding

stinging-nettle-leaf

  • Shepherds purse: 1 dropper 1-3 times per day or
  • Yarrow leaf or nettle leaf (1 dropper 4-6 times per day)

Bloating

dandelions

  • Dandelion leaf is the “go to” herb for in this case. Use one dropper 1-3 times per day

Cramping

 

  • Cramp bark: 1 dropper 3-6 times per day
  • Add in magnesium supplementation and dark leafy greens as cramps may be caused by magnesium deficiency.

Don’t forget!

Jan 15th, Sunday 2-3:30 @ Castle Rock, CO Philip S. Miller Library

Start the new year off right and sustain your goals this year!  I will show you how. 

RSVP to trufoodsnutrition@yahoo.com as space is limited.

Sources

Balch, P.  (2012) Prescription for Herbal Healing, 2nd Edition. NY: Avery

Blankenship.V.  (2016) Holistic Healing for Women’s Health.  Sage Herbal Foundations Program. Colorado Springs, CO. 

Cech, R. (2016) Making Plant Medicine. Oregon: Herbal Reads

Hoffman, D. (2003) Medical Herbalism. VT: Healing Arts Press

Mars, B. (2007) The Desktop Guide to Herbal Medicine. CA: Basic Health Publications

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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What to Purchase Organic

What to Buy Organic and What to save your money on

by Karen Brennan, MSW, CNC, BCHN, Herbalist

basket of veggies

 

Clean 15:

These are the foods known to have the least amount of pesticide residue. It does not mean they do not have any, just lower amounts and fewer of these chemicals. 

Conventional foods on the clean 15 list are in a low risk category and while not organic, these can be considered similar to organic. This is a good place to save your money and instead splurge on organic for the items on the dirty dozen list which are the foods that rank in the medium or high risk category for amounts of pesticides. Almost one third of the product the USDA has tested has residue from 2 or more pesticides.

Many of these chemicals that are on your food has been known to have carcinogenic or endocrine disrupting properties. This can contribute to hormone related cancer and reproductive disorders.  While your liver works to detox your body of these and many other toxins, with the modern diet along with toxins in air, water and soil, our livers become overburdened.  Minimize your risk to pesticides as much as you can. 

 

Shopping Guide

Did you know that the EPA sets safety limits for individual pesticides but they do not take into consideration the total load of combined pesticides on human health?  For instance, recent data from the USDA’s Pesticide Program found 17 different pesticide residues on nectarines, 19 on celery, and 25 on peaches.  Broccoli, green beans and nectarines had residues that exceeded EPA safe limits.  Think about the total load of all these pesticides in your body and the body of your children next time you shop. 

OK to buy Conventional

asparagus

·        Onions

·        Pineapple

·        Avocado

·        Asparagus

·        Sweet peas

·        Mangoes

·        Eggplant

·        Cantaloupe

·        Kiwi

·        Cabbage

·        Watermelon

·        Sweet potato

·        Grapefruit

·        Mushroom

These products even when farmed conventionally are among the lowest in pesticide residues, hormones and/or antibiotics. 

          Buy Organic

apples

·        Apples

·        Celery

·        Strawberries

·        Peaches

·        Spinach

·        Nectarines

·        Grapes

·        Sweet bell peppers

·        Potatoes

·        Blueberries

·        Lettuce

·        Kale/collards

·        Baby food

·        Coffee

·        Dairy products

·        Hot peppers

·        Leafy greens

·        Meat

·        Nuts

·        Nut butters

These products when farmed conventionally are among the highest in pesticide residues, hormones and or/antibiotics. 

                                                            

Don’t forget!

Jan 15th, Sunday 2-3:30 @ Castle Rock, CO Philip S. Miller Library

Start the new year off right and sustain your goals this year!  I will show you how. 

RSVP to trufoodsnutrition@yahoo.com as space is limited.

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition  is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

Sources

www.ewg.org 

www.naturalgrocers.com

 

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“New Year. New You” 12 Tips to Stick with and Achieve your Health Goals this Year

New Year. A New You!

12 Tips for you to Achieve Your Health Goals Finally!

By Karen Brennan, MSW, CNC, BCHN, Herbalist

person sunset background

 

“This year I’m going to lose 20 pounds, (or start going to the gym, or improve my blood work numbers, etc.…)

Sound Familiar?  

Why do we stick with it for only a few months, only to go back to our old ways?

 

Bottom Line: We do too much, too fast and go about it haphazardly.  We place a great deal of stress and burden on ourselves to change and to do it right NOW!  Then when you slip a little, say miss a day at the gym, you feel defeated and soon one day “off your diet” turns into one week, then one month….

 

 

Change takes time.  You didn’t get to your health issues overnight.  Be patient. 

Here are 12 tips (one for each month) to get you on track to a healthier lifestyle.  Adding in these tips, one at a time, will make them sustainable and they will become part of your routine.  These basic tips are effective for anyone looking to lose weight, balance blood sugar, improve blood work scores, gain energy, improve sleep and much more. 

 

 

Focus on only one step every 2 to 4 weeks.  Don’t go out of order. They are in this order for a reason. Don’t move on to the next step if you are still adjusting to the one prior to it.   

 

1. Consume 16 ounces of Water First Thing in the Morning:

water

This is very effective for weight loss, increased energy and removing waste from the body.  Do this before you eat.  Make it a habit just like brushing your teeth in the morning.  Many of us are walking around in a dehydrated state and don’t even know it. 

 

2. Add in General Supplementation:

IMG_1586

Diet is important but unfortunately our soil is not a mineral rich as it was 70 years ago; the foods you eat today do not contain the same number of vitamins and minerals that it did pre-WWII era.  Add in at the very least, quality multivitamin, magnesium supplement (I like Natural Calm powder to add to water)

 

3. Focus on WHERE you Eat:

2-people-eating

Many don’t think this is a big deal but it really is a huge deal!  I cannot stress this enough!  Where do you eat? In the car, in front of the TV, at your desk at work, in front of the fridge, while walking, while on the phone or computer? 

 

 

Focus on eating only when sitting down at a table.  And not while working.  Studies show that those who take 20-30 minutes to eat lunch while not working were more productive than those who thought they could get more done if they ate and worked at the same time.  Have you ever been staring at your computer, a meal by your side and then look over and realize the food is gone and wonder who ate your food? You didn’t even realize you consumed it, let alone enjoy your meal.  If you want to improve your health you need to start paying attention to this step!!

 

 4. Add in Fermented Foods:

sauerkraut

 

Save your money and skip the probiotic supplement and instead add in a variety of fermented foods and drinks such as plain goat milk kefir, kombucha, fermented sauerkraut and other fermented vegetables, miso (fermented soy) and tempeh.  Add in one serving per day.

 

 If you have any digestive or bowel issues you may have to start very slow and work your way up to a serving. Some people with a compromised digestive system can only handle a few bites of fermented vegetables per day the first few weeks until their gut health improves. 

 

The benefits of fermented foods is lengthy.  For now, just know that it can aid in weight loss, support your immune health and assist with mood, focus and attention issues and much more. 

 

 5. Focus on Chewing:

This pertains to number 3 as well. Now that you are not eating mindlessly while doing other tasks, now is the time to focus on slow eating.  At first count every now and then how many times you chew each bite of food and look at the time and see how long it takes you to eat a meal. 

 

Are you chewing 3-5 times per bite? Are you inhaling your food?  Are you done eating before everyone else?  Do you feel bloating after every meal or experience indigestion after a meal? Then it’s time to slow down and chew each bite 10-20 times.

 

 It sounds like a lot but the breakdown of each bite of food is important for digestion and assimilation of needed nutrients. It also gives your body time to send the signal to your brain to stop eating and that you are full.  Eating slowly can aid with weight loss, improve digestion, relieve you of gas and bloating and slow down the process of sugar and carbs entering the blood stream. 

 

 6. Swap out Foods that Contain Artificial Sugar:

soda-juice-grocery-aisle

 

Just because you may not drink diet soda, does not mean you do not consume artificial sweetener.  Many products such as frozen meals, protein powders, weight loss products, low fat products, protein bars, yogurt, bottled juice and tea beverages contain artificial sugars (sometime more than one). It is hidden in many places. 

 

Once you read labels you will be shocked to find out how many products contain this fake product.  I get asked often “If I had to choose between sugar and fake sugar which is the best choice?”  While I do not like either in processed form, I would have to say go for the real sugar.  Fake sugar is now linked to diabetes, overeating of more processed carbs and sugary foods and it disrupts the gut microbiome.

 

Swap out diet soda for seltzer water with lemon, the low-calorie yogurt for plain Greek yogurt or plain goat milk yogurt, swap out the protein bar with a different protein bar (there are so many to choose from), and swap out frozen meals for crock pot meals.

 

 7. Think in Colors:

vegetables-fall

 

If you have young children, you can get them involved and make this a fun game.  Pick a color to focus on each day or each week. For instance, focus on eating red fruits, vegetables and spices this day or week.  This could look like sweet potato, red bell peppers, curry powder, cumin powder, paprika, strawberries, pomegranates, radish, apples, red potatoes, tomatoes and so forth.  Have fun with it. 

 

The more color you get into your diet, the better this is for your health.  Each color contains different phytonutrients that are beneficial for your health.  So, if you eat just broccoli and green beans all the time you are missing out of many other plant nutrients by avoiding the rest of the rainbow. 

 

 8. Eat more Protein, less Carbs for Breakfast:

eggs

If you eat a bagel on the run, a muffin at the coffee shop, a bowl of cereal or just a piece of fruit, you are setting yourself up for low blood sugar, cravings, irritability and fatigue for the rest of the day.  Unless you are heading out for a long bout of cardio you don’t need all those carbs in the morning.  Start your day with a moderate amount of protein (i.e.: 2-3 eggs or scoop of protein powder in your green smoothie), add in some quality fats such as a few slices of avocado or handful of nuts/seeds and a small number of carbs such as one half an apple.  

9. Bring lunch to Work Three Times each week:

Do you and your co-workers decide where to order from each day for lunch?  Do you eat out more than 4 times per week?  Besides saving money, you will do your body good to prepare a meal from home and bring to work. Already bring lunch 3 days per week?  Then shoot for five!  This doesn’t have to be complicated. It can be a “Mason Jar Meal”, leftovers, quinoa bowl, salad with protein, etc.

By doing so you will eliminate processed carbs, poor quality proteins and unhealthy fats from your diet on these days.  Trust me, your body will thank you!

 

 10. Make it a Rule: Vegetables or Salad at every Dinner:

salad

While it would be great if we could eat vegetables at every meal and snack, I realize this is not very practical for most. 

 

Make it a goal that at every dinner you have a dark leafy green salad and/or several vegetables.  For instance, if it’s a salad, get creative and see how many different vegetables you can include in it.  For vegetables, roast a medley instead of just one.  

 

 11. One Day Each Week Omit Processed Gluten:

 

While whole grain wheat per se I do not think is evil, what is causing some problems today is the processed wheat and the amount that we consume.  In the past, we did not consume wheat at every meal and snack and it was not refined.

 

Refined grain is stripped of its nutrients, protein and fiber, so all you are left with is the starchy portion which contributes to disrupted blood sugar, cravings, obesity and systemic inflammation. 

 

Ezekiel bread is better because it is not as processed but even this should be limited to one to two pieces per day.  So, the problem is not whole grains (unless you have celiac disease, gluten allergy or gluten sensitivity), the problem is the bread, pasta, bagels, muffins, cereals, etc.… made from refined processed gluten/wheat. 

 

Swap it out for whole grains or alternative flours such as teff, millet, quinoa, basmati white rice, coconut flour, almond flour, tiger nut flour and cassava flour. 

 

 12. One Day Each Week Omit Processed Dairy

 

Pasteurized dairy is typically from cows fed a GMO diet, cows that are given growth hormones and antibiotics.  If you have health issues such as GERD, mood issues, weight issues, bowel issues and so forth, you may want to consider swapping out your milk, yogurt and cheese for fermented dairy such as kefir, raw, organic cheese and goat milk products as some tolerate goat’s milk better than cow’s milk. 

 

For some they don’t notice a difference until they swap out all the dairy products for 2 to 4 weeks.  This is up to you and is based on your health issues and whether you have a casein allergy or are lactose intolerant. 

 

You can try nut milks and coconut milk and coconut yogurt as substitutes as well

 

 Evaluate and see how far you have come in 12 months!

Keep a log and write each one at the beginning of each month on your calendar.  In 12 months see how far you have come.    Congrats!

Don’t forget!

Jan 15th, Sunday 2-3:30 @ Castle Rock, CO Philip S. Miller Library

Start the new year off right and sustain your goals this year!  I will show you how. 

RSVP to trufoodsnutrition@yahoo.com as space is limited.

 

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Twelfth Recipe of Christmas: Green Beans with Miso Sesame Sauce

Green Beans with Miso Sesame Sauce

This is an easy and quick weeknight side dish but is also “fancy” enough to serve to company

green-bean-with-miso-sauce

Ingredients

  • 1 pound green beans with trimmed ends
  • ¼ c. rice vinegar
  • 2 T. miso paste
  • 2 T. plus 1 tsp. sesame seeds

Directions

  1. Steam the green beans in the top of a steamer pot with the lid on.  When the water in bottom pot is boiling, reduce heat to low.  Check the beans so that they do not overcook. Beans should only take several minutes. 
  2. While the beans are steaming, make the miso sauce. Grind 2 T. of the sesame seeds in a coffee grinder. If you do not have one, then place the seeds in a bag and run a rolling pin over them several times. Mix together the miso paste, rice vinegar and 2 T. of ground sesame seeds. Whisk well. 
  3. When the beans are cooked, place in a bowl and mix in the miso sauce. Sprinkle on the rest of the sesame seeds and serve. 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Eleventh Recipe of Christmas: Carrots with Miso Honey Glaze

Carrots with Miso Honey Glaze

This is an easy week night side dish but looks elegant enough to serve for guests

carrots-with-miso-sauce

Ingredients

  • 2 pounds’ carrots sliced into coins (I prefer to use to multi colored carrots)
  • 2 ½ T. raw honey
  • 2 T. rice vinegar
  • 2 T. miso paste
  • 1 T. grass fed butter
  • ¼ c. chopped cilantro
  • Dash salt
  • 2 t. sesame seeds

Directions

  1. Place the carrots in the top of a steamer pot with lid on. Bring the water in the bottom steamer pot to a boil and then reduce to a simmer. Cook carrots until a fork gently pierces through them. 
  2. Meanwhile, make the miso paste: add the rice vinegar, miso and honey together and whisk to blend.
  3. When the carrots are done, melt the butter in a sauté pan over medium heat. Add in the carrots and miso paste and gently toss to coat.  Add in the cilantro.  Transfer to a serving dish and sprinkle on the sesame seeds. 

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Tenth Recipe of Christmas: Roasted Red Beet Hummus

Roasted Red Beet Hummus

hummus-beet-root

This is one of my favorite “dip” recipes.  If I’m going to a party I usually bring this! 

Makes about 3 cups

Gluten free/vegan

Provided from www.deliciousliving.com

 

Ingredients:

  • 1 pound red beets; washed, peeled and cut into chunks
  • Avocado Olive oil for drizzling
  • 1 (15 ounce) can chickpeas, rinsed and drained
  • 3 gloves garlic
  • ¼ c. tahini
  • ¼ c. fresh lemon juice
  • 1 T. ground cumin
  • 2 T. olive oil
  • ½ t. sea or Himalayan salt

*omit beets for basic hummus

 

Directions

  1. Preheat oven to 400 degrees
  2. Place beet chunks on a baking sheet, drizzle with olive oil and sprinkle w/ salt and pepper. Roast for 30 to 40 minutes or until tender. Allow to cool slightly;
  3. Transfer roasted beets to food processor and add all remaining ingredients. Blend until creamy, scraping down sides as needed. Adjust taste w/ lemon juice and salt as needed; serve w/assortment of fresh vegetables

 

Notes:

Recipe can be refrigerated for up to 3 days.  It also freezes well. 

Save the beet greens and peels for your mineral broth 

Omit beets and add jarred roasted red peppers for red pepper version

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

 

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Ninth Recipe of Christmas: Herbed Salmon

Herbed Salmon

salmon-herbed

Serves 2

Ingredients

  • 2 salmon filets
  • s/p to taste
  • 2 T. EVOO
  • 1 clove garlic minced
  • 1 t. lemon juice
  • ½ t. lemon zest
  • 2 t. thyme
  • 1 T. melted grass fed butter

Directions

  1. Sprinkle the s/p on the salmon filets
  2. Place 1 T. oil into a deep dish and add in the garlic, lemon juice, zest and 1t. of the thyme.
  3. Place the salmon in the dish and turn it around to coat well with the marinade
  4. Let this stand for 15 minutes
  5. Heat a skillet and coat with 1 T. EVOO
  6. Cook for 5 minutes on medium heat per side
  7. Add the rest of the thyme to the melted butter and mix well. Drizzle this onto the cooked salmon and serve.

Free Nutrition Seminar to start the year off right coming up on Jan. 15th, 2017.  Go to https://facebook.com/Trufoodsnutrition

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Eighth Recipe of Christmas: Quinoa with Herbs and Vegetbales

Quinoa with Herbs and Vegetables

This makes a great side dish. Make plenty so that you can add protein to the quinoa and take to work for lunch the next day.

quinoa-recipe

Ingredients

  • 1 c. quinoa
  • 3 T. EVOO
  • 1 onion diced
  • 2 cloves garlic minced
  • 1 c. peas (fresh or frozen)
  • Dash sea salt
  • 1 t. dried oregano
  • 1 t. thyme leaves
  • 1 t. dried rosemary
  • 2 c. chicken broth or bone broth
  • ½ c. chopped fresh parsley
  • 2 T. almond slivers

Directions

  1. Rinse the quinoa by placing it in a fine mesh strainer and running it under water for a minute. Let it drain while you cook the onions
  2. Heat 2 tablespoons EVOO on medium high heat in your skillet. Add the chopped onion and sauté until it is slightly brown.  Add the quinoa and stir for a couple minutes until the quinoa is lightly toasted. 
  3. Push the quinoa to the side and add in the other tablespoon of EVOO. Add in the minced garlic and the herbs. Sauté for 30 seconds. 
  4. Add in the broth, peas and salt and stir. Cover with a lid and bring to a boil, then let it simmer for about 20 minutes. 
  5. Check now. All the liquid should be gone.  If the quinoa is too hard then add a little more liquid and let it simmer a few more minutes. 
  6. Stir in the parsley and the almonds and serve. Serve with protein and a vegetable.  Use the leftovers to make a quinoa bowl for next days lunch. 

Free Nutrition Seminar to start the year off right coming up on Jan. 15th, 2017.  Go to https://facebook.com/Trufoodsnutrition

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Seventh Recipe of Christmas: Beef Pot Roast with Vegetables

Pot Roast (slow cooker)

I buy my organic grass fed roast from Natural Grocers and this comes in a 2-pound size (not bone in).  This works perfect for a family of 4. This is a winter favorite in our household. 

pot-roast

 

8 servings/can easily cut this recipe in half

Ingredients

  • 1- 5-pound bone in beef pot roast (See note below)
  • s/p
  • 1 T. brown rice flour
  • 2 T. olive oil
  • 8 oz. mushrooms
  • 1 med. onion chopped
  • 2 cloves garlic minced
  • 1 T. butter
  • 1 ½ T. brown rice flour
  • 1 T. tomato paste
  • 2 ½ c. beef broth or bone broth
  • 3 med. carrots cut into chunks
  • 2 stalks celery cut into chunks
  • 2 parsnips cut into chunks
  • 1 sprig rosemary, 2 sprigs thyme (can use dried if you don’t have fresh)

Directions

  1. Season both sides of meat with s/p.  Sprinkle flour over meat until well coated and pat it into the meat. Shake off excess.
  2. Heat oil in large pan or pot over med-high heat until hot. Sear the meat on both sides, about 5-6 minutes each side until well browned.  Remove from pan and set aside
  3. Reduce heat to med. and stir in mushrooms and butter. Cook 3-4 minutes. Sit in onion and cook another 5 minutes. Add in garlic and stir for one minute. 
  4. Stir in 1 ½ T. flour and cook and stir about 1 minute. Add the paste, and cook another minute.
  5. Slowly add the stock and stir to combine and return to simmer. Remove from heat
  6. Place carrots, celery, parsnips into slow cooker. Place roast over vegetables and add in any accumulated juices.  Add rosemary and thyme.  Pour onion and mushroom mixture over top of roast. Cover and cook on high 5-6 hours until meat is tender. 
  7. Serve with salad. 

 

Note: if you cannot find org. grass fed bone in pot roast, you can usually still find org. pot roast without the bone.  Purchase a couple marrow soup bones and add these to the slow cooker. This will give the roast a rich flavor.  (But even without the added bones, this still taste great!)  I often omit the mushrooms (even though I love them) because other family members do not.  While my roast is 2 pounds, I keep all the other amounts in this recipe the same-it makes a great gravy! (You can omit the potatoes and make mashed instead and put the gravy to good use!)

 

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Sixth Recipe of Christmas: Roasted Cauliflower with Nutritional Yeast

Cauliflower with Nutritional Yeast and Garlic

cauliflower-cooked

Ingredients

  • 1 large head cauliflower

  • 1-2 T. avocado oil

  • 1 T. potato starch

  • 1-2 T. nutritional yeast

  • s/p to taste

  • 1 clove garlic minced

Directions

  1. Preheat oven to 450. Line cookie sheet with parchment

  2. Chop of cauliflower into small florets and place in bowl

  3. Blend the rest of the ingredients together in a small bowl. Add in the cauliflower and stir to get the cauliflower coated with the ingredients. Spread the cauliflower onto your cookie sheet. 

  4. Place in oven for 20-30 minutes. At the halfway point in the time check on the cauliflower and give it a stir. 

Note

  • Oven times vary so check that it does not burn. In my oven, I need about 22 minutes. 

  • Nutritional yeast: I use the full 2 tablespoons as I like the flavor (has a cheesy taste). If you have never used it before you may want to start with one tablespoon. 

  • Oil: depending on the size of the cauliflower head, you may need less or more oil. You be the judge. 

nutritional-yeast

Nutritional Yeast Benefits: This is considered a “super food” or a “booster food”.  You only need small amounts to add to a food to give it a boost of nutrients.  It provides extra protein and B vitamins to your food that you add it onto. Sprinkle it onto salads, veggies, popcorn, into rice and quinoa dishes and much more!  It has a cheesy taste to it.  It has also been shown to boost the immune system when given to athletes after workouts (immune system dips after strenuous workouts) You can find nutritional yeast in your local health food store.  This is NOT the same as Brewer’s Yeast!

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

Share this:Share on YummlyShare on FacebookTweet about this on TwitterShare on Google+Pin on PinterestShare on LinkedInShare on TumblrShare on VKShare on RedditEmail this to someonePrint this page