digestive health

No Sodium Taco Seasoning

May 2, 2011/in Healthy Recipes

No Sodium Taco Seasoning

Finding no sodium taco seasoning in the store is almost impossible. So I decided to start making my own that contains real ingredients only. Also, you’ll know that this seasoning does NOT contain preservatives and unsafe additives, dairy or whey that the store-bought packets often do.

This is an ingredient list and nutritional facts of a conventional taco seasoning packet. The sodium is 16% (yikes) plus whey (What the label doesn’t tell you: hormones, antibiotics, GMOs, glyphosate) and potato starch (more GMOs and glyphosate). The levels are only assuming you eat two tacos. Each time you make a healthier choice, you are protecting your gut (the foundation of immune health), your liver, kidney, brain, and all vital organs.

This no-sodium taco seasoning recipe takes minutes to make, saves money, and protects your health! I triple the recipe so I always have enough for a couple of extra meals, saving time. With this taco seasoning recipe, you can adjust the level of spice to your tastes.

This makes about 2 Tablespoons or enough for 1 pound of ground meat or beans. I double or triple the recipe to keep on hand to add to soups and stews as well. I purchase all organic spices as well. Typically, I buy in bulk from Mountain Rose Herbs to save additional money as they ship in bags instead of glass bottles. I save the store-bought bottles and refill them as needed.

Ingredients:

1 T. Chili Powder
½ t. Paprika
¼ t. Garlic Powder
¼ t. Onion Powder
1½ t. Cumin
¼ t. Red Chili Pepper Flakes
¼ t. Oregano

Place all ingredients in a bowl and mix well. If you are storing or making a double or triple batch, I mix in a glass pyrex cup with a pour spout and use a funnel to pour into my glass jar.

Busyness is Based in Fear

January 11, 2011/in Health Issues

I recently listened to an audio (How Did I Get So Busy) by Valorie Burton that really moved me. It was an aha moment learning that busyness is based in fear.

My goal this year is, believe it or not, to do LESS. Don’t get me wrong, I want to help more people but want to find ways of reaching more without overextending myself in the process. I have come to the conclusion that if I don’t practice self-care, I will not be able to serve those who need it most.

Busyness is often based on fear. I heard the words but never really equated busyness with fear. Valorie discusses some of the reasons why people stay busy. It’s often the “what if?” questions that cause people to get caught up in the busyness cycle.

“What if I say ‘no’ to certain activities and let people down?”

or

“What if I slow down and I’m not able to accomplish everything I need to?”

“What if I stop taking on so much and discover people don’t need me as much as I thought they did?”

Often, people equate being busy with being significant. We wear our busyness as a badge of honor. Significance and busyness are not one and the same. One is about doing a lot and the other is about making an impact. It is about being intentional.

So what can we do to stop the busyness cycle?

First, acknowledge there that busyness is a challenge in your life.

Second, know you can reclaim your schedule. You can make time for yourself and those who matter most to you. But you must be intentional about it. That means making sure your priorities are reflecting in your schedule and life . Is Wellness a priority for you? Then make sure you plan for it every day. It could be meal planning, grocery shopping, cooking, exercise, stress reduction or rest!

Is family a priority for you? Be sure to connect with your spouse or children daily at breakfast, dinner through meaningful conversation and by being fully engaged.

The same holds true for reconnecting with yourself. Resting, self-reflection, vacation, hobbies, fun—these are all important aspects of living intentionally and fully. When these things get crowded out, it’s a sign that you’re too busy!

Need to know if you need a busyness detox? Take the first steps toward better health and mental clarity today by booking a consultation today! I offer a 6-week program on helping you kick the busyness addiction that has been transformational for so many.

Turmeric Tea

January 17, 2010/1 Comment/in Healthy Recipes

What are turmeric and turmeric tea? Turmeric, an herb often used in cooking, has many great health benefits. Turmeric, a plant in the ginger family. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant.

Meghan Telpner, author of the blog Making Love in The Kitchen, shared the following benefits one should consider it.

Historically, turmeric was used in Ayurveda and other traditional Indian medicine, as well as in Eastern Asian healing such as traditional Chinese medicine. In India, it was traditionally used for disorders of the skin, upper respiratory tract, joints, and digestive system.

Today, turmeric is promoted as a dietary supplement for a variety of health conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others.

I love that this recipe is gluten-free and dairy-free which makes this recipe even better for the digestive system. Plus it is super simple to make.

Turmeric Tea Ingredients*

8 ounces (1 cup) coconut milk (or any plant milk)
1/2 teaspoon turmeric powder
1/2-inch wide round slice of ginger root, peeled and finely chopped
Dash of cayenne pepper
1/2 – 1 teaspoon honey or other natural sweeteners
Optional additions: cinnamon, cardamom, nutmeg, etc

Instructions

Gently warm the milk on the stove. In a mug, combine the remaining ingredients. Drizzle a teaspoon of the warmed milk into the mug and mix until the liquid is smooth with no lumps. Add the rest of the milk and mix well. You can leave the pieces of ginger in the tea, or strain it out before drinking.

If you love turmeric as much as I do, check out this Maple Pecan Cauliflower recipe!

It’s so delicious on a chilly night and so therapeutic if you are having digestive issues. I’m all about supporting the gut so let me know if I can help you further. I’m one of the top Digestive Health Specialist in the Summerville, SC area but work with people all across the U.S. If you’d like to learn more about gut health, we’d love to connect!

*Recipe courtesy of Joanna Kneller.

naturopathic doctor summer squash recipe digestive health gut

Summer Squash and White Beans

December 7, 2009/in Healthy Recipes

Wondering what to do with an excess of summer vegetables–zucchini, summer squash, fresh tomatoes? Summer squash and white beans saute is the perfect solution. Protein-rich white beans and summer squash make for a delicious and hearty dish. This sauté is endlessly versatile and works well with eggplant, peppers, or corn.

Ingredients (use organic when possible)

1 tablespoon coconut oil
1 medium onion, halved and sliced
2 cloves garlic, minced
1 medium zucchini, halved lengthwise and sliced
1 medium yellow summer squash, halved lengthwise and sliced
1 tablespoon chopped fresh oregano, or 1 teaspoon dried
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 15- or 19-ounce can cannellini or great northern beans, rinsed (see Tip)
2 medium tomatoes, chopped
1 tablespoon red-wine vinegar
1/3 cup finely shredded Parmesan cheese (or nutritional yeast for non-dairy version)

Preparation:

Heat oil in a large nonstick skillet over medium heat.
Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes.
Add zucchini, summer squash, oregano, salt and pepper and stir to combine.
Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.
Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes.
Remove from the heat and stir in Parmesan.

Tips & Notes:
Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

Courtesy of Eating Well