If you are in the Pacific Northwest you know all about the huckleberry hype. If you don’t, it’s basically when the people who usually never step foot outdoors dust off their Chacos, fill their Nalgene water bottle and load up in their Subaru. Regardless of their likeness of the outdoors, I am a super fan of this because it means people are getting OUTSIDE! My husband and I decided to join in on the fun but instead of heading up to the over-picked Mt. Spokane, we opted for a drive up a (long) logging road and a 3-mile hike for our Huckleberries. It was awesome.
Huckleberries are found in Eastern Washington, Northern Idaho, Montana and Alaska. I am sure they are in other places but these are the places I have foraged for them. In Alaska, they are huge like everything else and here in Washington they are smaller than a blueberry. They grow in shaded areas off the beaten path and love to hang out new rivers and other water sources. These berries are filled with Vitamin C, fiber and unrefined carbs. Their leaves are used to treat hypoglycemia in native Alaskan cultures. They are also used to end intestinal putrefaction (farting), stimulate appetite and to regulate bowel movements. The best way to have them is raw, in smoothies or baked into a pie like the one I am sharing today.
½ c. Namaste flour mix
1 ½ c. almond flour
5 T. pastured butter (hard & cubed))
1 large farm-fresh egg
3 T. filtered water
3 T. Namaste flour mix
2 T. coconut sugar (optional)
2 c. huckleberries
dash of cinnamon & cloves
What to do.
-Mix the flours and add in cubes of cold butter and press with a fork or the fancy baking tool that was created for this (haha)a
-add egg and water as needed
-roll into a ball (wrap in plastic wrap) and put in the freezer for 20 minutes
-mix all filling ingredients (except berries) then gently toss in the berries
-remove the dough from the freezer and lay a piece of plastic wrap on the flat counter surface
-roll out the ball of dough and press into a greased pie pan
-pour the filling into the dough & fold over any excess dough
-bake for 20-25 minutes at 350 degree F the broil for 2 minutes (must have that crisp!)
Todays post is all about granola, cookies and local goodies. If you are not in Spokane, you can click here and order yours right now! There is even a promo code listed below 🙂 What are you waiting for, head over and get some of these goods pronto! Use this code to get SIMPL10 to get 10% off the discounted price. Keep reading for more information on what you’re buying 🙂
Good afternoon super hero! It’s Friday and that means you made it through yet another week of life. You may have fallen, you may have stumbled, you may have failed but that’s okay because the weekend is here now. It’s a time to recuperate, rejuvenate and have some YOU time. Failures, stumbles and falls are always good because they teach us (sometimes hard) lessons that grow us and our relationships with ourself, others and God! Trust me, tomorrow when you look back at today, you could easily out count your failures with blessings. What better time to reflect on this truth than Spring?! I don’t know about you but when the sun comes out I COME OUT! I feel so alive, energized and ready to go. I have that killer motivation that was sometimes lacking in the winter and I am ready to make changes, get outside and support others. Let’s talk about some Spring changes YOU can make right now.
I have been doing a lot of seeking, shuffling and researching to find the best brands, products, tips and recommendations for you. I drive around town to find new health food stores, organic restaurants and conscious businesses. As I wander up and down the aisles, the employees probably think “Does this girl need help?”, “Is she ever going to buy something?” or “What could possibly be so bad on that label?” but I don’t care because YOU deserve the best! I had the pleasure of running into an amazing lady a few months back at health food store and after months of searching, I was unable to find her. Luckily, I noticed a new product on the shelves and it happened to be her’s; she underwent a rebrand. I quickly reached out to her and was on my way over to learn more about the company and her products. I am SO excited to share this with you, keep on scrolling 🙂
After much sampling, ingredient searching and source questioning I am pleased to introduce you to Prairie Pantry. This is a local company in Spokane, Washington that focuses on nutrition, sustainability and allergens. Anita, the owner, has a beautiful piece of land where she has an organic garden, honey bees and commercial kitchen. Anita’s major emphasis on local sourcing is a huge part of what attracted me to her company. All of her products are free from gluten, dairy, soy, peanuts, almonds and eggs (right up my alley). Along with all of that, she sweetens her products with maple syrup, honey, dates and the occasional cane sugar or agave (for vegans). Although I am not an agave fan, a little bit won’t kill you and it makes the alternative for vegans. Prairie Pantry carries cookies, pecan butter, apple butter, granola and sample kits.
Nutrients – Well hello there, this is my favorite part of the post! I get to talk to you about the different ingredients in these products. Let’s get going.
Dates – Oh my heart. Dates are the gateway to my heart, especially when they are stuffed with cashew butter & cinnamon. Anyways, this whole food source is fully intact, fiber and all, which means it is more easily digested by the body. One 3.5 oz. serving contains 8 grams of fiber, that’s pretty good. For every ounce of dates, you get 260% more potassium than oranges and 64% more potassium than bananas. They are also more calorie dense, but who’s counting anyways?
Maple syrup – This delicious unrefined sweetener is an excellent source of manganese and zinc. These minerals are needed for just about every process that takes place in our bodies like energy production. The super fancy enzyme in our bodies (superoxide dismutase) that disarms free radicals (trouble makers) requires manganese. Zinc helps with appetite regulation, immune health, skin health and prostate health. When a recipe calls for sugar, throw in some maple syrup instead!
Gluten-free oats – Unlike other grains, oats are a whole source of fiber. They contain the bran and the germ which means they are a concentrated form of nutrients. Manganese, selenium and phosphorus are the stars here. These minerals are essential minerals that are good for preventing cell damage, promoting bone health and normal cell function. They also contain generous amounts of B1 (energy) and soluble fiber (get your poop going).
Pecans – BRING ON THE FAT! That’s right, I said it.. the “F” word. Fat is crucial to our health so don’t you go running, you need it to survive and pecans can help you with that. They are about 70% fat so, in 1/4 cup of pecans you get 19.5 grams of fat. Pecans also contain plant sterols which are known for fighting the “bad” type of cholesterol (LDL).
Ginger – In combination with its delicious taste, ginger is an amazing root that alleviates gastrointestinal distress (makes your belly feel better). The antioxidants found in ginger also combat the formation of inflammatory compounds. Ginger contains these things called gingerols that are known to alleviate pain in those with rheumatoid arthritis and osteoarthritis. Long story short, eat ginger!
Local honey – Emphasis on the world local. Sure, we can go out and buy honey in a plastic containers (from stores I will not name) but are we really getting anything more than just fructose? Local, raw honey contains pollen from your local environment that will help with allergies when pollen is floating around. These micro exposures over the winter months will prepare you for a successful “allergy season”. Look for raw, unfiltered and local honey. Buy it in a glass jar from a local honeybee keeper, it is a wonderful way to support the community.
Sunflower seeds – Alright anti-animals eaters (no judgment), these are going to be the superstar of your show. Just 1/3 cup of sunflower seeds provides 11 grams of protein, 24 grams of fat and 9 grams of carbohydrates. They are also high in many other nutrients we Americans are often deficient in like: phosphorus, copper, arginine, iron, folic acid and fiber. Make sure you buy them organic and store them in a cool environment.
Local – Supporting local is a huge part of living an holistic lifestyle. When you choose local you are helping your community, supporting local farmers, loving local bees and creating a healthy environment. Not to mention, the reduction in the carbon footprint from all the shipping that becomes necessary when we import goods from other parts of the world. When you buy local you are doubling the amount of money they stays within the local economy. Another perk of buying local is that you know what your getting, you know the farmer/owner and you don’t have to worry about negative environmental impacts like weird chemicals or toxins! While the cost for local may sometimes be a (small) amount higher, you are doing your part to serve your community and lower the costs in other areas like labor, shipping, etc.
Get them – If you aren’t convinced at this point, I am sorry because these products are amazing (especially the pecan butter). I love to dip my apples, chocolate or dates into this creamy butter. Oh my gosh, it’s just delicious. I am excited to get my mom some of these for Mother’s Day (hint hint). They make the perfect treat for moms, boyfriends, spouses and grandkids alike. Don’t forget about yourself, it’s sometimes fun to treat ourselves too! If you are in Spokane, you can find them at the following stores:
Main Market Co-op
Thomas Hammer Coffee
My Fresh Basket
Tom Sawyer Coffee
Daily Habit Coffee
Northwest Seed and Pet
Now they have 5 flavors of cookies after adding an orange and lemon flavor to their line.
New granola in 5 flavors: coconut, cacao, banana, ginger and cherry
they have allergen free ones that are free of nuts, honey and other common allergens
Prairie Pantry sources their:
ginger from Fuji as a way to support small local farmers there
dates origanically which is an huge step forward, go them!
local organic maple syrup as as social responsibility and support for local businesses
vanilla from Vanilla Queen Vanilla
They believe in local over organic any day and I couldn’t agree more
They now fuel local colleges, restaurants, grocery stores and neighbors with organic produce with LINC farmers
If you are not in Spokane, you can click here and order yours right now! There is even a promo code listed below 🙂 What are you waiting for, head over and get some of these goods pronto! Mothers Day is coming up, Spring is sprung and the time is now. Use this code to get SIMPL10 to get 10% off the discounted price.
I feature delicious recipes, nutritional information and more in my meal plans and nutrition consulting session so, head here to book your FREE consult today!
Use this code to get $25 off your first order 🙂 Keep reading to see what for!
Ah ha! Did that title grab your attention? Are you thinking I have some mole on my face or maybe a mustache or something? A lot of times we focus on the importance of what we eat or what products we use for our babies but not necessarily what we put on our own bodies. As the famous flight attendants say “You must first take care of yourself before helping others”, maybe they say something about oxygen but you get the point. We have to take care of our bodies and we have to have a self-care routine that sets our health up for success and longevity.
Other than the “Isn’t organic food expensive?” question I get, hygiene product questions are a close second. This can range from makeup to toothpaste to lotion. Just as our food is filled with junk, so are our hygiene products. It is easy to think about the importance of clean eating because it is a physical act of either nourishing or sabotaging our health. It may be more difficult to understand the importance of clean hygiene products because they aren’t going directly into our bodies. Or are they? Did you know that the skin is the largest organ of the body. There are more pores on the skin than you would think: 2,016,000,000 to be exact (in case you wanted to know how many micro holes are on in your skin). So, think about that when you are putting on your lotion, perfume, body wash, sunscreen or tanning oil. Many common skin products contain a smorgasbord of harmful chemicals, synthetic fragrances, GMOs and heavy metals. Let’s look at a few:
Parabens – This can be in the form of methyl-, propyl-, butyl- and -ethyl. These fancy words are a shortcut around saying toxic, allergen-inducing shelf stabilizer. Companies add these parabens because they are cheap and prevent microbial growth (mold).
Propolene Glycol – Another two letter word for anti-freeze. Yep, you read that right. Look on the back of your products then, go look at your anti-freeze or windshield wiper fluid. They will look all too much alike.
DMDM Hydantoin – This one is just like it’s friend above and is also used in anti-freeze. Common irritation from the chemical release occurs in the eyes, lungs and skin.
Sodium Laurel Sulfate – Do you love it when your soap, hand wash or other products get that sudsy texture? Well, you have SLS to thank for that! Opt for the less texture pleasing products and you will avoid kidney, bladder and urinary tract infections. You may notice when you make the switch to products without SLS that you have dry skin or dandruff, this is side effect of the product. Give it a few weeks and you’ll be golden.
Synthetic colors/fragrances – … This is just a big fat NO. Steer clear of the words synthetic or artificial as they are replacement words for fake and processed. The product is lacking a natural version of what they desire so, they create a fake version that comes with a threat to your health.
Titanium, Barium, Chromium, Aluminum – These chemicals commonly contribute to breast cancer and can be a huge step in the wrong direction if you are trying to live a more holistic lifestyle. They are poison and do not belong in our bodies. See this site for the sourcing here.
Now that we got that over with, let’s talk about the clean products that are supportive of our health and the environment! There are so many great companies out there that are in it for the long run and not just for the money. They have a commitment to the health and wellness of, not only themselves but you and your family. Products I review are free of the above JUNK and have therapeutic herbs, oils, extracts and more. I have been experimenting for over three years now and have found the best of the best products for you. Woohoo health! Also, you should feel pretty lucky that you get to see six pictures of me.. in a row! I am totally kidding and actually hate posting photos of myself on here but it was pretty necessary for this post.
Ann Marie Skin Care has a wonderful line of makeup and skin products that are organic, wild crafted, pure, non-GMO and cruelty free. They, as I mentioned above, are in it for the long run. The founders of the company were tired of trying all the different products that never seemed to work. They decided to start their own line and, with the help of their team, cultivated a clean product that I am now recommending to you. This isn’t coming only from me. They have been featured in Huffington Post, Forbes and New York Times. These are the ones I love: Mineral Powders, Neroli Toning Mist and the Purifying Mud Mask. What’s super cool is that they do sample kits where you can order.. uhh, sample kits! They are smaller portions that allow you to test out before you commit! Use this code to get $25 off your first order 🙂
These are the two kits that I used from Annmarie Skin Care:
The shampoo and conditioner I use and have used for over three years now is Desert Essence. This amazing company caught my attention because the packaging, I’m a girl! I was even more delighted to see that their packaging wasn’t deceiving and that they were actually a clean brand. They have more than just shampoo and conditioner though. I use their tea tree oil face wipes when we go camping. They are excellent for a waterless face wash while you’re out in the woods. They also work well for removing makeup. Floss is another one of their products and I am a huge sucker for the tea tree floss. I am actually a sucker for anything tea tree because it is just THAT good. Here is where I order mine from.
Andalou is another incredible product that I use daily. They use ingredients that are easily pronounced, full of antioxidants and contain beneficial compounds. I found one of their products at Grocery Outlet after reading and researching them and I had to try it. Right now, I use the exfoliating mask that comes in a glass green container. It has a bit of roughness so it can exfoliate the skin but it doesn’t contain those harmful microbeads that are damaging to our health and the environment. Andalou carries therapeutic lotions, skin serums, rejuvenating masks and much more. Here are some of their awesome products.
I want to give you a comprehensive guide to each product I use but that will come later. For now, I will list the products I have researched, love dearly and use every day. Dr. Bronners (body wash, castile soap, bar soap), Thrive (bamboo toothbrush), Pacifica (perfume), homemade (tooth paste & body scrub), coconut oil (oil pulling, moisturizing, lip balm), Weleda (face oil). I hope these help you out a bit when you are shopping for your personal hygiene products. If you can’t build up the guts to toss out the junk, wait for it to run out and replace it with one of these clean items. You will notice leaps in your health and the health of your family.
Email me at firstname.lastname@example.org to set up a free 15-minute consultation. We will talk about your desires, goals and hunger for change. Let’s get this ball rollin’!
When it comes to supplements, there are hundreds of thousands and that alone can make us dodge those parts of the grocery store. This guide is to help you get your health on track through whole-foods supplements that are going to nourish your body! Let’s get energized, fed and healthy 🙂
Hello beautiful friends, I am so excited to be hanging out with you this SPRING Friday. I have been waiting for the warm weather, chirping birds, budding trees and fresh air for many many months now and it is safe to say it is officially spring. Studies always talk about the importance of “8 hours of sleep” (see source below) but that was always interesting to me because we are all different and seasons are always different. In the winter I sleep about 9 hours per night and in the summer I sleep about 7 hours per night so, I think that all varies. Spring is when my sleep schedule starts to shift and I wake up earlier, go to bed a little (a little!) later and wake up to the sound of little birds.
Although spring is the season of change, there are some things that are a constant in my life. They are a part of my routine each and every morning whether it be spring, summer, fall or winter. This routine follows me on road trips, vacations, business trips and weekend retreats. Routine is so important because we have to keep up on our health and if we have a routine, change will not effect it! The reason I have the routine I am about to talk about is because I love having some kind of constant in my life. My husband and I move, serve and work a lot so that means things are always changing.
Do you have a special routine that you follow each day?
If yes, that is so good! I am glad that you have found what works for you. I still encourage you to keep on scrolling and read about my day-to-day routine.
If not, I highly recommend that you scroll on down and find what you like about my routine and incorporate it into your life! If you don’t particularly love anything, you can use my routine as a guide to walk you through creating your own.
While you are checking out my routine, I want you to think of ways you can incorporate this into your life, your kids’ life and the life of your family. Think of ways you can change it to make it your own. Write out what sticks out and then ACT.
In particular, this post is all about my supplement routine. When, on average, I wake up. What I do upon waking and how I kickstart my day so I am effective, energized and ready to go!
Between 5:30 – 6:00 – Wake up naturally by the sunlight. I hate alarms and only use them if I absolutely must. They are such an unpleasant way to wake up in the morning. Once I wake up, I lay in bed for about 5 minutes and pray / meditate on all my blessings and what I am thankful for.
Upon 1 hour of waking – Eat a delicious breakfast that is going to give me a nutritional boost to start off my day. This commonly looks like a fried egg served on a bed of greens, sauerkraut, sprouted beans & topped with nutritional yeast, avocado and sea salt. In the warmer months I have a berry or green smoothie with lots of superfoods, probiotics, protein and greens.
With my breakfast – I have a little supplement gang that I take each morning. These supplements include probiotics, vitamin D3, fish oil, digestive enzymes, curcumin and occasionally I throw some other goods in there. Let me break down these supplements for you so YOU can know why YOU should be taking them!
Probiotics – I am sure you have heard lots about probiotics lately since everyone has jumped on the healthy gut train, all aboard! Probiotics are different strains of bacteria in your gut that help to keep a healthy balance of “good” / “bad” bacteria. Many people say you should have an 80:20 ratio of good:bad bacteria in the gut and I’d say that is a pretty safe balance. This means that you will have enough good bacteria to fight off the pathogens but you also don’t have so much good that is overgrows and causes issues. Too much of anything isn’t good, right?! Probiotics come in the form of capsules, chewables, liquids and whole-foods. The latter is definitely at the top of my list but if you can’t get yourself (or your kids) to eat foods like kefir, sauerkraut or yogurt, you have to find another way. I have been using the pictured probiotics below and I love them! I love the diversity of the strains and the way they make my stomach feel. When you are shopping for probiotics make sure you aren’t wreaking more havoc than you would be if you weren’t taking them. Hmmm… what could I mean by that? Well, I mean that many supplements are packed full of more than just “nutrients”. They contain fillers like titanium dioxide, aluminum, teak, food colorings and animal byproducts. Look for a diverse supplement when you are shopping around. A good probiotic will contain 15 billion – 100 billion CFU, have at least 10 different strains and be a reputable brand. If you are interested in ordering some from me, we can set that up right away! You get 20% off your first order & they are free of JUNK!
Vitamin D3 – This one is a biggie, seriously, super important. If you live in a cold-weather are of the world, that super important description becomes super SUPER important. Vitamin D deficiency is a common thing among American’s and other countries today. This deficiency is linked to depression, sleep disturbances, weight retention, mood swings and much more. Think about what happens to a plant if it doesn’t get sunlight… yep, that’s happening to you as well. My clients have seen incredible changes in their health by only taking this supplement and that is even before they change their diet! Vitamin D levels are something you should be aware of and I always stay up to date on mine! It’s an easy test that makes you knowledgeable of what’s going on inside you. My vitamin D supplement is also in the photo in the glass bottle. It’s easy to get down and it has no taste, woohoo! If you have further questions about vitamin D we can set up a consultation to discuss your levels because we are all different 🙂
Fish oil – Okay, okay, don’t go running to far now. This isn’t as bad as you think. The fish oil is in a capsule or a liquid that is flavored with essential oils or lemon essence so you don’t feel like you’re swallowing the fresh catch. Even if you had to swallow the fresh catch though, it would totally worth it. Supplementing with fish oil is one of the best things I have done for my health. It has increased my energy, brain function, hair growth, awareness and smarts 😉 This healthy fat helps your brain and your heart directly + all the other parts of the body that thrive with this oil is just too much for me to write about in this post! I have been using Smarty Pants’ women’s multivitamin with fish oil for almost a year now and this is the way to go, especially if you have picky kids (or husbands) hehe. Smarty Pants is one of the most transparent companies I have ever come across and I feel blessed to have found them. The supplement I take is a mixture of DHA, EPA, D3 (mentioned above), folate, B12 & CoQ10. These are all important nutrients that we need as women! Don’t worry guys, they have some for you too!
Digestive Enzymes – Since I have been having some gut issues **pause** I know what you are thinking, “how can she have gut issues if she eats so healthy?” I can and I assure you that even the healthiest of people have issues. Mine stem from a past of birth control, antibiotics, junk food and chemicals. I am still working on healing and these enzymes are a huge part of the process. **resume** Digestive enzymes are the enzymes that our bodies make when they are functioning properly to help us in the digestion of fats, carbs, proteins and other nutrients. My enzyme is a mixture of amylase, protease, and the other -ase(s). That means that when I take this chewy 15 minutes before a meal, my body is already in go mode and it won’t have to strain as hard to digest as normal. Once, I get my health pack up to par, I hopefully will do away with these guys! But for now, thanks for being a pal!
Curcumin – Cur.cumin? Is this like a mexican seasoning in a capsule or something? Wait, wait, wait, it’s gotta be a distant cousin of the delicious spice that’s in thai food? No, not quite! This is a BOMB root that grows in fertile soils and is known for its anti-inflammatory, calming and balancing effects. It is commonly known as turmeric. Curcumin is the active constituent found in turmeric, the bright orange/yellow root that dyes our kitchen gadgets and makes curry so delicious. This ancient spice packs a delicious flavor, beautiful color and nutrient powerhouse. I highly recommend that you order some & get going with this one!
Miscellaneous – l-glutamine, collagen, B12, l-lysine, bile salts & more. These are all supportive of different parts of my body and they make me feel (for the most part) better.
Just like anything else in the health world, there isn’t a one size fits all plan for everyone. Some people react negatively to different amino acids, some people react positively to protein. Some people can’t have collagen while others can’t have plant proteins. We are all different and that is why I do what I do. I became a Nutrition Consultant to help people like YOU feel their best and thrive in the process. If you are interested in ordering any supplement, feel free to shoot me an email at email@example.com. From there we can set up a time to discuss your questions, health needs and lifestyle. I look forward to it! In the mean time, be sure to investigate your current supplements and watch for ingredients like:
aluminum, yellow color, red color, blue color, teak, magnesium stearate, corn, soybean oil and artificial flavors
These are all ingredients that are doing more harm than good and your body doesn’t know how to digest and utilize them. Jesus created these temples and we are to treat them with respect. When we do that, we will thrive and feel better than ever before. Let me know which supplements you love in the comments below, I can’t wait to hear about what you’re taking!