The Secret Bedtime Drink For People Who Need Better Sleep

by | Sep 25, 2020 | Digestion, Health, Hormones & Neurotransmitters, Immune & Inflammatory Balance, Mind, Spirit, Emotions, Nutrition

In a world where more people are turning to prescription and supplement sleep aids, a whole food solution for sleep and health may not be the first choice.  However, as a Functional Nutrition & Lifestyle Practitioner, whole foods and natural options are my go-to.  If a good night’s sleep is a challenge for you, join me.  I will share my secret bedtime drink for people who need better sleep.

 

Turmeric is one of the most researched plants on the planet. Over 8000 scientific studies explore and confirm turmeric’s medicinal properties. Everything from depression and diabetes, to inflammation and blood pressure regulation; even liver detoxification and immune system support! 

 

This is an ingredient that you definitely want to have on hand.

First, the good news: turmeric is affordable and available.  Second, it has a neutral taste.  Third, it is easy to incorporate into your daily routine.  Hint: it’s the star of our bedtime elixir recipe!

 

Traditionally, turmeric is used in teas, curries, broths and herbal supplements. Those are great ways to get turmeric into play. But, as a healthy foodie, you are probably familiar with adding turmeric to a meal. 

 

Here’s my truth:

I’ve had a relationship with turmeric for years. It’s been in my soups and stews. I toss in with my potatoes and pasta sauces. It even gets added into my morning smoothies! As a student of Ayurveda, I learned that daily use of turmeric could have a profoundly positive impact on my health.  So, we’ve been in a hot little relationship ever since!  

 

Turmeric tea sipped throughout the day is a go-to if I’m feeling bloated or at all inflamed. I simply slice a piece of turmeric root and a piece of ginger. Then, I grate them and add to a pot with water. Finally, simmer, steep and sip. 

 

Incorporating turmeric into my nighttime routine has been magical. You deserve something magical, too!  

 

Turmeric And Coconut Milk Bedtime Elixir

Servings: 4

Turmeric-infused coconut milk is delicious and warming. Try this before bed to improve digestion. It can calm the nervous system and help prepare you for restful sleep. Best results will be seen over time. The ingredients work to nourish and replenish your body.

Ingredients:

  • 4 cups coconut milk
  • 2 tsp powdered turmeric or 2 tbsp peeled, fresh turmeric 
  • 2 tsp powdered ginger or 2 tbsp peeled, fresh ginger
  • ¼ tsp ground nutmeg
  • 1 tbsp coconut oil
  • 2 tbsp maple syrup, raw honey OR a squirt of liquid stevia
  • 12 peppercorns, gently crushed

Directions:

  • First, combine everything except the coconut oil into a saucepan and bring to a simmer. 
  • Next, let the mixture bubble gently for about 5 minutes, then shut off the heat.  
  • After about 5 minutes of cooling, strain the mixture through cheesecloth (or a fine strainer if you prefer a smoother texture).
  • Stir in the coconut oil.
  • Finally, taste and add maple syrup, honey or stevia if desired! 

 

The Amazing Benefits and WHY You Should Consider This Turmeric Coconut Bedtime Elixir:

  • Coconut Milk And Coconut Oil – The fiber and fat content of coconut are what help coax sound sleep. Fiber and fat support balanced blood sugar.
  • Ginger – Natural anti-inflammatory that can help relieve symptoms of arthritis, bursitis and other musculoskeletal issues. Particularly calming for the digestive tract. For sleep, it’s the melatonin present in ginger that seals the deal!
  • Nutmeg – Acts as a natural relaxant in small doses.
  • Black Pepper – piperine in pepper enhances the absorption of curcumin. It contains nutrients, including manganese, iron and vitamin K. Also, commonly used to calm digestive issues.

 

Bonus Tip –

Some golden milk recipes include cinnamon. As a Functional Nutritionist, I encourage you to skip cinnamon at bedtime. Why? Because cinnamon is more of a stimulant. Traditional aromatherapy uses cassia and cinnamon oil to promote alertness. While the scent is warm and comforting, the spice helps stimulate digestive fire. So, save cinnamon for the morning cup!

 

Sources:

http://www.drweil.com/drw/u/ART03511/Dr-Weil-Anti-Inflammatory-Golden-Milk.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78

Everything You Need to Know About Turmeric Tea

by | Aug 25, 2020 | Digestion, Health, Immune & Inflammatory Balance, Nutrition

Before I tell you everything you need to know about turmeric tea, I need to share a bit about turmeric itself.

Turmeric is a plant that is native to Southeast Asia.  It is in the Zingiberaceae (ginger) family.  The turmeric root has been used as an herbal ally for thousands of years in Indian Ayurvedic and Chinese medicine.

78 percent of the global supply of turmeric comes from India. While turmeric powder, teas and supplements are available in health stores or online, you can also buy turmeric root in most grocery stores (and you can even grow it at home!).

In this article, we look at some of the health benefits. I’m also going to share everything you need to know about turmeric tea!  Why turmeric tea?  Let’s find out…

What is Turmeric Tea and Why Drink It?

Turmeric tea is made by simmering grated turmeric or turmeric powder in water. The active compound in turmeric, curcumin, is fat soluble.  This is why a little ghee or coconut milk is needed.  To unlock the potential of the curcumin and improve bioavailability, we pair turmeric with a healthy fat.

There is no specific recommendation for daily intake of turmeric. Studies suggest 400 to 600 milligrams of turmeric powder, three times daily, or 1 to 3 grams of grated fresh turmeric root is safe.  Your trusted practitioner can help determine a good amount.  Until then, a mug of turmeric tea daily can be an easy way to add a little turmeric goodness into your life.

Making Turmeric Tea

Turmeric tea can be prepared using fresh or dried turmeric root. Here is my easy recipe:

  • 2 teaspoons fresh grated turmeric root OR 1 teaspoon dried, ground turmeric
  • 4 cups water
  • coconut milk

Add the turmeric to the water in a small saucepan.  Stir to combine.  Set the pan on low heat on your stove and bring it to a simmer.  You want small bubbles, but not boiling.  Simmer for 10 minutes and shut off the heat.  Allow the tea to steep for another 10 minutes before straining.  Pour into a cup with a splash of full fat coconut milk or a little coconut oil or ghee to improve absorption (because curcumin needs fat!)

Variations:

  • Add a little raw honey or a few drops of stevia or monk fruit, to sweeten the tea. Raw honey adds to the anti-microbial properties.
  • Add crushed black pepper to the turmeric and water before simmering.  Black pepper contains piperine, which also helps curcumin absorption.
  • Add sliced or grated fresh ginger with the turmeric for a warming, spicy beverage.
  • Squeeze in some fresh lemon juice to brighten the flavor.

Some Benefits of Turmeric

A July 2017 review in the Journal of Traditional and Complementary Medicine reported that the active ingredient in turmeric, called curcumin, can help in treating chronic conditions such as inflammatory bowel disease, rheumatoid arthritis (other autoimmune arthritis conditions likely too),  Alzheimer’s and cardiovascular disease.  The review also found that turmeric may also help protect from cancers like lung, colon, skin cancers, stomach and breast cancer.  And, curcumin looks promising for treating asthma, pulmonary and cystic fibrosis, lung cancer or injury, and chronic obstructive pulmonary disease (COPD).

  • Curcumin has antioxidant, anti-inflammatory, antiviral, and antibacterial properties; all are known to improve immune function.
  • Curcumin helps reduce pain and inflammation.

Turmeric is a traditional Ayurvedic and TCM remedy for many digestive conditions.  Several studies have found that curcumin reduces pain associated with IBS and improve the quality of life of those people with the condition.

For people with transit time issues, it is possible that turmeric tea can help.  A 2012 study in rats found that curcumin helped with speed gastric emptying (the time it takes for food to empty from the stomach to the small intestine). This may be beneficial for gastroparesis.

Who is this NOT good for?

Believe it or not, turmeric is not a good choice for everyone.

The National Library of Medicine’s Toxicology Data Network states no adverse effects are expected at doses of up to 8,000 milligrams per day.

Although turmeric is considered safe and non-toxic as a food, supplement and topical, there are studies that show turmeric can cause gastrointestinal issues in some people. High doses or long term use can cause stomach problems, according to The National Center for Complementary and Integrative Health.

Because turmeric contains oxalates, people who need a low oxalate diet or who have a history of kidney stones may want to use turmeric more sparingly than others.

People who are anemic likely should not supplement with high doses of turmeric.  If you develop symptoms of anemia while taking or eating turmeric, consult with your doctor.  This study has more information: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6414192/ 

Use of supplemental turmeric is contraindicated for people who are taking medications including:

  • anticoagulants,
  • antiplatelet meds,
  • non-steroidal anti-inflammatory drugs (NSAIDs),
  • selective serotonin reuptake inhibitors (SSRIs)

If you have stomach issues or take any drugs of these types or if you are unsure, talk to your doctor. These warnings only apply to the supplemental form of turmeric. Turmeric is safe to use in its natural whole food form in cooking or in skin preparations unless you are allergic!

 

A Couple More Things You Should Know

Turmeric is a dark yellow-orange colored root.

  • When you work with the fresh root, your fingers and cutting board may be temporarily stained.
  • Teeth staining may also occur, but swishing with water or brushing normally should remove it immediately.
  • If you have a temporary crown or plastic aligners, turmeric may stain permanently.
  • Turmeric makes a great yellow dye for fabric!

Now you know about turmeric, where it grows, what benefits it offers, how to make it into a delicious tea and how to figure out if it’s a good choice for you!

If you decide to make turmeric a regular part of your diet, consider using a food mood poop journal to document your experience and help yourself assess your body’s response.

Eat These Herbs to Improve Your Digestion

by | Jul 9, 2020 | Cooking, Digestion, Health, Immune & Inflammatory Balance, Nutrition

Gas and bloating is no fun.  But, it is one of the most common digestive issues.  Pressure, abdominal pain and uncomfortable changes in the waistline are not only annoying, but also indicative of digestive imbalance. One simple solution is herbs!  The good news is that if you eat these herbs to improve your digestion, gas and bloating won’t be a problem anymore!

While gas can form anywhere in the digestive tract, it largely results from bacterial action/fermentation in the large intestine.

When undigested foods make their way through the digestive tract, microbes there break them down and gases are sometimes released.  Carbohydrates and legumes tend to produce more gas as a byproduct of digestion.

Certain herbs can stimulate the secretion of digestive juices that assist the body in digestion and can help to alleviate gas.

bunch of parsley and fennel fronds

PARSLEY & MINT FAMILY HERBS

The parsley family of herbs (fennel, cumin, dill, coriander, anise, and caraway) and the mint family of herbs (peppermint, spearmint) are renowned for suppressing and relieving gas. Studies have shown that the essential oils in these plants are carminative (relieve flatulence), support the stomach and gallbladder to secrete digestive juices, are antiseptic and also help relieve spasms (spasmolytic).

A 2016 study found that anethole, a major constituent in fennel seed, restored delayed gastric emptying. In another trial, 95 percent of study participants taking an herbal mixture containing fennel, as well as dandelion, St. John’s wort, lemon balm, and calendula, experienced complete relief of colitis symptoms, including abdominal pain and cramping, within two weeks.

To use: Enjoy fennel or any of these parsley family seeds, by taking them in capsules, tablets, or tinctures; you can chew the whole seeds, use the leaves as part of your meals or prepare them as tea.  This gorgeous salad features thinly sliced fennel bulb and fennel seeds.  Give it a try!

ginger root and sliced ginger root

GINGER

Ginger root is a warming herb that is a traditional remedy for nausea, gas and bowel issues. This herb is useful for reducing gut spasms, neutralizing toxins in the GI tract, and boosting digestive juice secretion, including bile and saliva. Studies show that ginger enhances fat digestion by stimulating bile and pancreatic lipase enzymes.

To use: Preparing ginger as a tea and drinking it after a large meal to ease discomfort is not only flavorful, but also fragrant! For bloating, drinking ginger tea three times a day, or as much as needed to ease bloating is what many digestive experts advise. Ginger can be eaten raw and used as a flavoring for sauces, broths, dressings, etc.  Pickled ginger is a deliciously spicy treat that is a great addition to any Buddha bowl or salad!

black pepper ground and peppercorns

BLACK PEPPER

Perhaps the easiest herb to add to a meal, black pepper is one that you likely have in your cabinet or on your table right now!  The main active constituent of black pepper, Piperine, is known for increasing bioavailability and absorption of nutrients. It is commonly paired with other herbs in herbal supplements to increase absorption.  Piperine works in part by increasing intestinal motility, which in tern can help reduce gas.

Try: Adding cracked black pepper to your food.  Add cracked peppercorns to boiling water to make a spicy tea (with ginger it is a bit more palatable!).  Another option is to use capsules that contain piperine or black pepper extract.

 

Are gas and bloating an issue for you?  Does your digestion impact your life?  Ever find yourself unsure about participating in an activity or an outing because you don’t know if a bathroom will be available?  Are your clothes uncomfortable or tight after meals?  Is flatulence a problem?

Guess what?  You’re not alone!  These are among the most common concerns that I hear from patients.  Let’s get you feeling more comfortable.  Click here and schedule a FREE discovery call.  We’ll take 15 minutes together, talk about your needs and I’ll let you know how I can help.

5 Secrets to Creamy Coconut Milk Yogurt

by | Jun 11, 2020 | Cooking, Immune & Inflammatory Balance, Nutrition

Why am I sharing my 5 secrets to creamy coconut milk yogurt?  Don’t all plant-based foodies dream of creamy non-dairy yogurt?  I don’t know — but I can say that finding a delicious, healthy dairy free yogurt is something I’ve been engaged in for many years. Now, you name the brand and I’ve likely tried it! Unfortunately, great tasting dairy free yogurts usually have a couple of problems… they are:

  1. filled with sugar
  2. incredibly expensive and/or
  3. hard to find

Making delicious, nutritious DIY dairy-free yogurt tested my skills as a recipe developer! I made tasty yogurt that was super runny… thick yogurt that lacked taste or has a weird texture… and everything in between!  Nothing goes to waste, because — smoothies, lol!  Smoothies are a great place for DIY yogurt fails to be utilized!  But, I’m going to save you time and trials with my 6 secrets to fail proof creamy coconut milk yogurt (5 in the list below and a BONUS in the Notes!)

The Secrets to Success

  1. Use full fat coconut milk.  Aryo-D Coconut milk is what’s worked best for me.  You can purchase it on Amazon https://amzn.to/30z9glN 
  2. Use a starter that is designed for non-dairy milks.  I tried several, but settled on one which has a small amount of rice starch that acts as a thickening agent.  Non-dairy milks lack the protein structure to develop the same texture as dairy milk.  A small amount of thickening agent really helps, and while you can add this separately, I find it more efficient and cost effective to just buy an all in one starter.  If you have a corn allergy, please note that most non-dairy starters use corn starch as their thickener.  My favorite, and the one you can grab at this link on Amazon, uses rice instead of corn.  https://amzn.to/3cVKaQy
  3. Feed the bacteria!  A little maple syrup is just the right thing to feed your starter and help the bacteria flourish.  Dairy milk has an abundance of lactose that bacteria uses to fuel growth.  Non-dairy milks lack the simple sugars, so just a touch of maple syrup is key.  You may wonder about adding honey.  I advise against it simply because honey is beautifully antibacterial and actually prevents the culture from growing well.  If you like the flavor of honey, hold off and use it as a drizzle once your culture is ready!
  4. Be consistent.  Temperature fluctuations will stall the growth of your culture and in some cases, really make the process miss.  A crock pot, dehydrator, Instant Pot or yogurt maker will offer you a consistent, warm environment for the culture to develop!
  5. Be patient.  Unlike dairy yogurt that seems to set up in a few hours, non-dairy cultures require more time.  In my trials, I tested at 4 hour intervals and found that my preferred texture is developed at the 30-36 hour mark.  If you prefer a looser yogurt, try a spoon after 24 hours and see where things are at!

Sarah’s Creamy Coconut Yogurt Recipe

32oz Aryo d coconut milk or Aryo-D Coconut Cream

1 sachet Country Trading Co. Non-dairy starter OR 4 Bio Kult probiotic caps (opened – you want the powder, not the capsule!)

1 Tablespoon maple syrup (the real stuff, not a sugar syrup maple flavored substitute)

  1. Whisk everything together and pour into 3 clean quart mason jars.
  2. Place these onto a trivet in your instant pot.
  3. Cover and hit the button for your yogurt setting; use the plus button to adjust the incubation time.
  4. You need at least 8 hours but can go 24-36 hours for thicker yogurt!
  5. After incubating, remove your jars. Cover them and place them in the fridge.

Your non-dairy yogurt will get thicker by the day.

 

NOTES

  • The Aryo-D coconut cream makes a naturally thicker and creamier end product and does fine with Bio Kult instead of the non-dairy starter.  If you prefer to make your yogurt with any added thickener, this is definitely the way to go!  Also, Bio Kult capsules are economical and can be used as your daily probiotic.
  • For Greek style yogurt, I’ve got one final secret for you… When you’re whisking in your starter or probiotic powder, also mix in 1/3 cup Laird Superfood Creamer powder!  I have the best results when I blend 1 cup coconut milk with the creamer in my Vitamix and then whisk that back into the rest of the coconut milk.  The creamer is powdered coconut milk and, just like those dairy recipes that call for powdered milk to make them thicker, we’re calling on coconut milk powder to work a little more magic here.

This Epsom Salt Bath Helps Relieve Stress

by | Mar 23, 2020 | Health, Immune & Inflammatory Balance, Mind, Spirit, Emotions

Think a bath is too simple to ease stress?  Think again!

Does a daily bath seem like a leisure-time indulgence?  Did you know that something as simple as an Epsom salt bath can actively help relieve stress?  It’s true!  This simple self-care technique not only feels great but also supports your health.  So, let’s talk stress and solutions!  Let’s talk self-care… I’ve seen the way people roll their eyes when talk shifts to self-care, and I bet you have too. In some ways, self-care feels like a four-letter word because it’s gotten this rap as being something self-ish and self-centered (as if those are always bad things?!)

As a Certified Functional Nutrition & Lifestyle Practitioner, Certified Holistic Health Coach, Aromatherapist, Reiki Master and Laughter Yoga Teacher, I talk to people everyday who are trying to figure out how to relieve stress and live healthier. And one common denominator in most of my clients lives is STRESS!

Of all the burdens on the body, it’s stress that tends to make people feel unwell and stress that perpetuates the cycle of neglected nourishment and neglected self-care. The stigma around self-care is that we’re somehow selfish or self-centered or self-absorbed rather than being giving, nurturing and caring for others in our world.  So, we side-step the basics needed for our own well-being under the guise of being strong and selflessly caring for others. How backwards it is that our perception of self-care can make us feel as though we don’t deserve the same care and compassion that the world expects us to provide for others!

You’re Invited!

I’m going to invite you to stop sabotaging self-care, to re-member yourself, to restore your commitment to your own health and well-being, to nourish and tend to your spirit, your body, your self.

One of my favorite self-care strategies is to soak in a deliciously steamy tub. I love adding Epsom salt (magnesium sulfate) and baking soda to create a relaxing, silky soft soak.

Your skin will absorb some of the magnesium from the Epsom salt, which can help relax your muscles; the baking soda may help neutralize bacteria and fungus while calming skin irritation and lifting oil and debris.

Together, the Epsom salt and baking soda create a delightful tub.  Aromatherapy can amplify relaxation.    Adding a few drops of essential oil to the baking soda before stirring it into the water can enhance your experience.  Roman Chamomile and Lavender are my favorite essential oils for relaxation.  A drop of Eucalyptus or Frankincense may be added to ease congestion and support the immune system.

SIMPLE DETOXIFYING EPSOM SALT BATH

2 cups Epsom salts
2 cups Baking Soda
Optional: 5 drops pure essential oil (add these to the baking soda before adding to the bath)

Add the ingredients to a bathtub filled with warm water (not too hot!).  Soak for 20 minutes.

To take it to the next level, dim the lights, set a candle on the counter and turn on your favorite piano music.

Take your time.

Reclaim self-care.

It’s a strategy for health.  It’s nourishing.

Recharge your batteries.  You absolutely deserve it!

P.S. Click here to get more FREE goodies to help you reclaim your health… right now! Some of my best tools will be delivered to your inbox within hours!

P.P.S. You might also be interested in this post…

These Two Sexy Low-Sugar Smoothies Are Your New Secret Weapon

by | Oct 13, 2019 | Cooking, Digestion, Health, Hormones & Neurotransmitters, Immune & Inflammatory Balance, Nutrition

Low Sugar Smoothie Ideas  

Smoothies are a filling and nutrient-dense, but I can’t tell you how many of my clients come in wondering why their weight loss has stalled or why they are breaking out when everything seems to be on point… smoothies included.

The problem with many smoothies is that they are loaded with high glycemic fruits which spike blood sugar and can trigger hormone imbalance and a host of other health issues.

Don’t ditch your blender just yet, though!

Healthy smoothies are not only possible, but they’re easy and delicious! 

The keys to making smoothies that will be your new secret weapon on the journey to health:

  1. Take a break from sugar-laden fruits like bananas, mango, and papaya.
  2. Opt for fiber, fat, and protein from flaxseeds, hemp seeds, dark leafy greens, and avocados.  Believe it or not, cauliflower is another great substitute for banana when it comes to creaminess and neutral flavor!

Your body will get the nutrients it needs to remove toxins, boost weight loss, and help to strengthen your immune system, minus the blood sugar spike from traditional smoothie recipes.  

I love drinking a green smoothie first thing in the morning to get my day started.

The Green Magic Smoothie (see below) is my favorite energy booster.  If you’re struggling with extra stress, try the additional cacao or maca for magnesium and minerals known to help keep stress levels in check. 

Green Magic Smoothie  

  • 1 ½ cups dairy-free milk or water 
  • 2 cups baby spinach 
  • ½ avocado 
  • ½ teaspoon cinnamon 
  • 1 teaspoon coconut oil 
  • 2 Tablespoons hemp seeds
  • 1 teaspoon raw cacao powder or 1 teaspoon maca powder (optional)

  

Wellness 101 Smoothie  

  • 1 ½ cups dairy-free milk or water 
  • 2 cups baby spinach 
  • ½ avocado 
  • ½ orange, peeled 
  • 2 Tablespoons hemp seeds
  • 1 tablespoon flax seeds 
  • Dash of cinnamon 

For both smoothies, simply add all ingredients to your high powered blender and blend until smooth and creamy. You can add ice if you prefer a colder drink.  Do try to drink your smoothie right away as these are best fresh. 

Tip: If 2 cups of spinach grosses you out, start with 1/2 cup and work your way up.  Baby stepping is a-ok when it comes to shifting into healthier habits!

 

Your Action Steps:

  1. Comment below and share your favorite low-glycemic smoothie combo.
  2. Post a pic of your secret-weapon smoothie on Instagram or Facebook and tag me @yourholistichealthcoach and hashtag #smoothieswsarah 
  3. Join me over on Facebook and on Instagram (Like and Follow so you don’t miss a thing!)
  4. Check out my new partnership with Soul Path Wellness — we are offering off a FREE 7-Day Sugar Challenge October 20-26. Don’t miss out on this goodness — trust me!  Get all the details here! 

 

Cheers,

Sarah