Wellness

1. Elderberry Syrup
Black Elderberries have been known for centuries for their immune supportive properties. Research has identified potent flavonoid compounds, called anthocyanins, which may be directly related to their health promoting properties. You can take it daily or when you feel something coming on. I love the nighttime syrup by Gaia Herbs,  it helps  my daughter sleep!
2. IAG
This powder contains arabinogalactans, which are a plant based source of dietary fiber that offers powerful therapeutic benefits as a prebiotic and as a modulator of the immune system. Take a tablespoon every few hours when you feel like you are getting sick. IAG can be found here.
 
3. Vitamin C
Vitamin C has always been known for its immune properties; however, I think people forget just how powerful it actually is. It is also very important to take enough when you are using it therapeutically.  Vitamin C is a major antioxidant, antioxidants counter the disease process caused by oxidation. High dose vitamin C is known to be a safe and effective treatment and prevention of viral infections. Remember that when you supplement with high doses of one nutrient, it can throw off the levels of other nutrients, so I would only use high doses when fighting an infection. Adults can take 3-6 grams spread out for several days at the first sign of a cold. Children can start with up to 500mg/2-4 hours, but do your own research. You can look up Linus Pauling articles to do so . Find it in a powdered form like thisone from Healthforce Nutritionals as it absorbs better. Drink 8 oz of water for every 8-10 grams you take.
4. Broth
“Good broth will resurrect the dead” a South American Proverb
We have always been told to eat chicken noodle soup when we are sick and there is a reason for it! The only caveat with this is that it is extremely more beneficial to eat homemade or close to homemade broth rather than canned or boxed soup/broth. Bone broth that is prepared properly will help cure colds and heal; it is filled with minerals the body can absorb easily as well as cartilage and tendons, which are now sold as supplements for joint and arthritis pain. To read more about the benefits of broth, click here.
5. Vitamin D
Check your Vitamin D levels. If you are getting sick often, you might have low levels of Vitamin D in your blood. Traditional lab test levels are too low, at 35 ng/ml, while you benefit more from a level of at least 50 ng/ml. There is SO much more on this topic, here is a great article about colds and obtaining your Vitamin D from the sun.

XOXO,

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5 Ways to Avoid Getting Sick

1. Drink 2 tablespoons of Unfiltered Apple Cider Vinegar a day
One in the morning and one at night.
I either put it in a small glass of water and shoot or I add it to water and unfiltered apple juice. My 3.5 year old drinks it that way and it keeps her healthy. She gets runny noses, but it never progresses into much else besides a cough.

2. Eat a clove of raw garlic every day.
I like to mince mine and add it to my food after its cooked or put on bread with olive oil and sea salt. It MUST be fresh.The active ingredient is destroyed within one hour of smashing the garlic. Garlic pills are virtually worthless and should not be used. When you use the garlic it is important to compress/smash the garlic with a spoon prior to swallowing. If you swallow the clove intact you will not convert the allicin to its active ingredient.

It kills the germs you inhale. Its great for airplane rides.

4. Get 7-8 hours of sleep
You cannot fight an infection without sleep.

5. Wash your hands
This seems obvious, but the flu virus likes mucous membranes and we all unintentionally and unknowingly itch our eyes, nose, touch our mouth, etc.

Stay Healthy!

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This is one of my favorite breakfasts of all time. It really fills me up and gives me all kinds of great nutrients and plenty of energy for the day. It is basically a vegetable kitchen sink sauté with sausage, avocado and goat cheese. You can add/sub different vegetables according to taste or what is in the fridge. You can add poached or scrambled egg if you are really hungry.


Veggie Scramble
  • 1 pat butter
  • 1 tsp olive oil
  • 2-3 leaves kale leaves, stems removed, chopped small
  • ¼ small onion, diced
  • ¼ avocado, chopped
  • ¼ bell pepper, diced
  • ¼ cup roasted yams (optional, recipe below)
  • small to medium patty or 4oz crumbled sausage or ½ sausage chopped*
  • 1 tablespoon goat cheese or parmesan
  • sea salt and pepper to taste

*I use Diestel ground turkey breakfast sausage.I made patties in this post

Other vegetables you could use: spinach, tomatoes, chard, squash, broccoli, etc

1. In a pan, warm the butter and olive oil, add onions, bell pepper, kale and sauté until it becomes soft, about 5-7 minutes. 
2. Add salt and pepper to taste.
3. While you are sautéing the vegetables, start cooking the sausage. You can cook it to the side in the same pan.
4. Mix together in pan and add baked yams to warm them up.
5. Toss in a bowl with goat cheese and chopped avocado


Roasted Yam Recipe
This is s favorite in our house, they come out sweet, carmelized and savory from the garlic. I serve them as a side dish or mix them in scrambles/sautes. Make sure you buy the dark orange yams, not sweet potatoes. The yams have so much more flavor.
  • 2 large garnet yams washed ad chopped or sliced
  • 3 cloves garlic, minced
  • 1/2 onion, diced
  • Salt, Pepper, Olive Oil
1. Place yams, garlic and onions on baking sheet
2. Heavily drizzle olive oil, salt and pepper
3. Toss
4. Broil for about 20 minutes or until browning on top and cooked through 

Enjoy!

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