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Drink / How-To / Paleo / Vegetarian

How to Make Kombucha: Part 1

Fermented foods are a fantastic way to get more probiotics into your diet. You can also drink your probiotics in the form of kombucha. This fizzy, fermented beverage aids digestion with acids and enzymes, detoxifies the body and promotes overall health. A Kombucha habit is a pricey one though, around $4 per bottle. Thankfully, it’s rather easy to make your own. First you need a SCOBY (Symbiotic Culture of Bacteria and Yeast). It’s a jelly-fish, blob-like thing that’s actually living bacteria and yeast. You absolutely cannot make kombucha without it. WHERE TO GET A SCOBY? There are three options:  1. Buy one from here, here or here. They range from $10-30.  2. Ask a friend to gift one to you. SCOBYs grow rapidly and in layers so if a friend makes kombucha regularly they will have extras to spare. 3. Grow your own. You can do this with a bottle Read More

Appetizer / Dairy-free / Egg Free / Gluten-free / Grain-free / How-To / No sugar / Nut-Free / Paleo / Raw / Side Dish / Vegetarian

How to Pickle for Probiotics

Crunch into a tart, juicy pickle. Pickling vegetables throughout the summer is one of the best ways to capture the season’s produce. But perhaps that approach is all wrong. Vinegar is most commonly used to achieve a sour flavor and act as a preservative. This method misses out on the entire reason the world began pickling foods. The goal is to produce fermented vegetables that turn them into healthy probiotic food.  When a brine of salt and water is used rather than vinegar, the salt reacts with the bacteria in the vegetables creating good bacteria that helps our digestive systems. The majority of store-bought brands are vinegar pickles, but a few companies are making small-batch fermented vegetables, like Real Pickles and The Brinery. Probiotics for Digestive Health Now for a little biology lesson. More than 100 trillion individual bacteria and yeasts live in the gut. Their purpose is to help Read More

How-To / Mental Health

Making Healthy Habits Stick: Part 1

Healthy habits come from regular practice and discipline, right? Many other co-factors make this a complicated question. Your unique personality traits actually play a big role.  How do your habits impact your health? Do you know what it takes to make a new routine stick? What if there was a way to figure this out? Gretchen Rubin’s book, Better Than Before may help. She’s identified four personality types, or tendencies, based on the way people develop habits and make decisions. I have become a bit obsessed with this categorization and now look for signs in my friends to see which category they fall in. I’ll first define the four and then provide some examples. ►Upholder – “Respond readily to both outer expectations and inner expectations” ►Questioner – “Question all expectations, and will meet an expectation only if they believe it’s justified.” ►Obliger – “Respond readily to outer expectations but struggle to Read More

How-To / Paleo

7 Things to Consider when Working with a Health Coach

I asked my friend, Kelsey, to share her insight into how you go about selecting a health coach. This can be a completely overwhelming process so read through her list to get some fabulous tips.  Kelsey Albers is a Certified Health Coach and owner of Ignite. Nourish. Thrive. Health Coaching.  Trained in holistic nutrition from the Institute for Integrative Nutrition, Kelsey helps people dedicated to a healthy lifestyle achieve their personal goals.  Her programs include online personal or small group coaching, as well as workshops, seminars, and group challenges.  Kelsey is also the self-published author of Fuel, the eBook about harnessing the power of real food to achieve the body and performance you want.  Kelsey lives just outside of St. Louis with her husband and four fur babies, and loves all things barbell, cooking and eating, and long walks in the woods.  Find out more or contact her at The Read More

Dairy-free / Dessert / Egg Free / Gluten-free / Grain-free / How-To / Nut-Free / Paleo / Vegetarian

Dairy-free Ice Cream

On Sunday I took my first hike of the season. It was a spectacular, sunny day and and the whole time I was thinking: ice cream! So when I got home I went straight to the store to buy everything needed to make dairy-free ice cream. The summer is torture for a dairy-free girl. Ice cream trucks are sending their melodic call, new gelato places open-up, kids are passing with cones dripping down their shirts and I can’t have any of it. A few coconut ice cream brands are on the market but they’re only available at larger grocery stores and typically have unnecessary additives and too much sugar. So I came up with a recipe to satisfy my ice cream dreams. This dairy-free ice cream is creamy, melty and the perfect amount of sweetness. And if you’re not a coconut fan this is still a good option for you. Read More

How-To / Paleo

What is Autoimmune Protocol & How does it help Autoimmune Diseases?

Science discoveries continue to revolutionize the medical world and more studies are focusing on the healing properties of food. Food can be powerful medicine. We’ve known it for centuries. And for some diseases it can mean the difference between a vibrant life and a pain-filled one. What if your medication offered no cure and left you with crippling side-effects? This is the reality for millions suffering from autoimmune diseases. Autoimmune diseases are a complicated category in medical terms. Dr. Sarah Ballantyne describes it as, “Autoimmune disease is caused by the immune system losing the ability to differentiate proteins belonging to your own body with proteins belonging to a foreign invader (like a bacteria, virus or parasite). What causes symptoms is the build up of damage to cells, tissues and/or organs in the body–damage caused by your own immune system attacking those cells.”  Since each disease attacks different parts of the Read More