Category:

Wellness

My Experience with SIBO and How I Found Balance with Digestive Health

My struggle with digestive issues has been life long. It’s debatable whether there was something specific that caused this or if I was just predisposed to it. I feel like it’s probably some combination of both. Repeated antibiotic use as a child, but also being born lactose intolerant. Either way, it’s been a journey, at times very complicated, to get where I am now. And my digestion is by no means perfect, but I’ve learned to manage symptoms, and though it’s something I still deal with, it’s not debilitating or incapacitating. My naturopath believes that people with digestive issues will often deal with them their entire lives. That there’s no magic cure. It’s just about finding a balance and figuring out different healing modalities that help.

This past fall I saw a naturopathic dermatologist after dealing with a 6-month-long flare of perioral dermatitis (read my post about PD here). She immediately brought up SIBO (Small Intestine Bacterial Overgrowth). She said based on my symptoms (skin and digestive) and what she saw work with her other patients that adapting the SIBO Specific Food Guide Protocol and doing rounds of herbal antibiotics may help me. I decided that I would give her recommendations a try because I was literally desperate to clear my skin at that point.

I went back to my regular naturopath before starting the protocol to tell her what had happened and that I was going to try the diet and herbal antibiotics. She wasn’t surprised, as she had already been treating me with a variety of the herbal antibiotics over the past several months without ever bringing up the word SIBO to me (which in hindsight I appreciate). She said she wasn’t a fan of the diet, that she felt it was too restrictive and by starving bacteria in the small intestine, you also run the risk of eradicating any good bacteria as well. She also said she never officially tested me for SIBO because she believes the test is flawed. She very rarely sees someone test negative, which indicates that either everyone has SIBO or that the test is not accurate. For this reason, I never did the SIBO breath test. But nonetheless, I embarked on doing the 8-week SIBO Specific Food Guide Protocol while adding some 17 supplements to my regimen.

Honestly, most of the time I was stressed about what I could or couldn’t eat. I felt like I was failing most of the 2 months. Worrying that maybe I ate 4 pieces too many of butternut squash than I was supposed to. Taking 17 supplements at a time twice a day literally made me feel sick. Unfortunately, the protocol and all the different herbal antibiotics really did not work for me. In fact, in many ways I think they made my digestive symptoms worse. The stress and anxiety I felt caused way more dis-ease in my stomach and gave me more frequent diarrhea. And my skin did not clear up (it eventually did about 2 months after I ended the SIBO protocol through different treatment methods). I would say the only positive thing about doing the diet was that I discovered sensitivities to eggs and almonds, but I could have likely figured that out doing a more straightforward elimination diet.

After coming out of a 2-month period of very, very restrictive eating and a diet that felt like the farthest thing from intuitive that I’ve ever done in my life, I personally do not buy the SIBO hype. I think it’s a trendy diagnosis, and I believe the strict protocol/diet can create deep food fear and disordered eating. I know many people believe that the protocol and antibiotics do really solve their digestive issues. I believe this is only short term. Most people who see results end up with digestive symptoms down the line, whether that’s 6 months later or 2 years later, it depends.

Coming out on the other side of this experience, I’m back to where I started: I believe in a balanced approach to dealing with digestive issues. The following things are what I’ve found to be the most helpful on my journey. These are by no means the only things that help with digestive issues. I recognize that every body is so different, so what may work for me, may not work for you. I think the bottom line is that it takes time, patience, compassion and deep exploration to figure out what will work for you. Overall, remember it’s important to be easy with yourself. Stressing and obsessing over digestion really only makes it worse. Try to find the ease within the effort. Be gentle. Nurture yourself. Eat slowly, chew your food more than feels normal and enjoy the process of slow eating.

[Disclaimer: I am not a doctor. I’m simply sharing what has helped me on my journey. Consulting with a doctor is always the best approach when diving into any of this work for the first time.]

Probiotics:
A high-quality probiotic is key to a healthy gut. I’ve been taking Silver Fern Ultimate Probiotic for the past several months, and I love them. These shelf-stable spore form probiotics are formulated to survive through the acidic environment of your stomach, where most refrigerated probiotics are too fragile to survive. When looking to buy a probiotic, it’s very important to make sure that it has been tested for survivability (so that you’re not just throwing your money away) and one that has been DNA verified (so that you can rest assured that the capsules match the label), like Silver Fern. Regularly introducing good bacteria, like the kinds in the Ultimate Probiotic, will not only help with overall digestive health, but it will also help curb sugar cravings and promote healthy immune function. There is also strong evidence to suggest there is a connection between our guts and our brains. Supplementing with a high-quality probiotic can also help reduce depression and anxiety symptoms. After taking the Silver Fern Ultimate Probiotic everyday, I noticed curbed sugar cravings after about a week and after a month more consistency in my bowel movements. I’ve also noticed the positive effects on my immune system (little to no sickness in the winter months) with taking probiotics consistently over the past several years. Silver Fern is offering you all 15% OFF ANY ORDER with code Wuhaus

Intermittent Fasting:
I’ve been practicing intermittent fasting pretty consistently for several years. Essentially intermittent fasting gives the digestive system a break by fasting for 12-16 hours. I typically eat my last meal of the day around 7/7:30 and then I fast until about 11:30/12 the next day. I eat a breakfast-like meal around 11:30/12 and then I eat a more typical lunch around 3/3:30. I do still drink my morning matcha potion around 8 or 9am and that includes collagen and healthy fats. Intermittent fasting is definitely not for everyone, but I’ve found that intermittent fasting has helped tremendously with bloat and digestive upset when I do eat my meals. If you’ve never tried intermittent fasting, start with a smaller fast of 10-12 hours. If your body reacts positively, you can slowly increase the length of time. It’s important to note that intermittent fasting does not mean you skip meals. It just means that the window of time when you eat your meals is smaller. If you don’t think intermittent fasting is right for you, you could try eating smaller meals/portions throughout the day instead of 3 main meals. I know this method of eating works really well for some people.

Food Combining:
This is something I’ve been really into since this past fall. I’ve found it to be extremely helpful in mitigating bloat and indigestion after meals. I definitely don’t practice this all the time because it can be limiting/restrictive, but I try to be mindful about what foods I’m combining when I’m in my regular routine. The theory behind food combining is that each macronutrient (proteins, carbohydrates and fats) digests at a different rate and requires different digestive enzymes to be broken down. So we create improper food combinations when we eat foods that have opposite digestive requirements at the same time. Improper food combinations can result in symptoms like gas, bloating, belching and abdominal cramps. There are a few ground rules for the food combining model, but I also think it is something to explore on your own since our bodies are all so different. Personally, I find that I can eat fruit with nuts/seeds or with other foods when processed into a smoothie without any problem. Becoming aware of food combining may help you begin to take notice of certain food combinations that don’t sit well with you. If you’re interested in learning more about food combing, I like this chart.

Mayan Abdominal Massage:
We get other forms of massage all the time, but abdominal massage is often overlooked or many people don’t even know about it. We hold so much of our stress and tension in our bellies. We’re taught, especially as women, that everything below the waist should be tight and firm. This leads to so much holding and unnecessary clenching that we aren’t even aware of on a daily basis. Abdominal massage is an amazing way to release tension and give your belly some extra love. It’s really amazing how after a 60-90 minute massage, my abdomen feels way more relaxed and at ease. Maya abdominal massage techniques slowly break down fascia adhesions, scar tissue and remove any ‘kinks’ in the digestive tract. You can also practice abdominal self-massage at home. I’m planning a full blog post with how-to video on abdominal massage coming in the next month or so. Stay tuned!

Castor Oil Pack:
Since I was a little girl, I’ve always love using a hot water bottle at night time on my abdomen. It’s very soothing and has helped me with countless stomach aches over the years. One of my new favorite tummy-care practices is using a castor oil pack with my hot water bottle (or heating pad). There’s a multitude of ways to do this, but the way I learned is to lie down in your bed, apply a thin layer of castor oil onto your abdomen (I use this refillable roll on) – you can focus on specific areas/organs or just apply all over – then place an old towel or cloth you don’t mind getting oil on over the treated area with the hot water bottle or heating pad on top of that. Relax with the castor oil pack for 20-40 minutes. For maximum effectiveness, do this nightly or at least 4 nights a week. Castor oil packs improve circulation and promote lymphatic drainage, which can help the small intestine become more efficient at fat absorption and removing bad bacteria or toxins. This is also a wonderful form of self-care. A time to relax and send healing energy to your belly and digestive track.

Identifying Trigger Foods:
This can be very beneficial. It requires doing some sort of elimination diet and slowly reincorporating foods to see which ones may cause you digestive issues. It can definitely be a frustrating process and requires a level of patience. Take notice of not only foods that trigger symptoms, but quantities. For instance, I’m sensitive to almonds, but only if I eat a lot of them at one time. I can tolerate a small amount each day, but just need to be careful not to overdo it. I did do the US BioTek IgE and IgA tests through my naturopath. I don’t recommend using a food allergy/intolerance test as the only way to discover food sensitivities, as they aren’t 100% accurate, and your experience is always the best teacher. I think using a food intolerance test in combination with an elimination diet would be a smarter approach. Once identified, I recommend eliminating trigger foods for at least 6 months before trying to reintroduce.

Acupuncture + Chinese Herbs:
Acupuncture promotes healing by helping to move stagnant energy in the body. For digestion, an acupuncturist can work with points on the body that speed up metabolism, increase gastrointestinal muscle contraction and relaxation, reduce gastric acid secretion, regulate small and large intestine function and restore stomach acidity to normal levels. Acupuncture is incredibly relaxing for the nervous system. Much like abdominal massage, acupuncture helps to ease tension and stress in our abdomens. Practitioners often prescribe Chinese herbs in conjunction with regular acupuncture treatments to help address whatever imbalances in the body that may be causing your symptoms.

[This post is sponsored by Silver Fern, however, all thoughts and opinions are my own.]

April 11, 2018 14 comments

Self-Care Wellness

All About Herbal Yoni (aka Vaginal) Steaming

I first heard about yoni/vaginal/pelvic steaming at Spirit Weavers Gathering a couple years ago. It wasn’t until this last year that I become more curious and interested in it. My wonderful friend, Jeevan Singh, facilitaes steams and offers abdominal massage (post on that coming soon!) and other bodywork out of her practice here in Portland. She was kind enough to come over to my haus and facilitate an in-home steam for me, as well as teach me about this beautiful practice so I could write this blog post for all of you. Jeevan is a gifted healer and a warm and loving friend.

The practice of yoni steaming is a beautiful, introspective ritual that you can incorporate as part of your monthly or bi-monthly (2x a month) self-care routine. Like our noses, the sensitive vaginal tissue is very absorbent and rich in blood supply, so the medicinal properties of the herbs used in a steam can directly enter the bloodstream. For this reason, you want to select the herbs used for your steam with caution and correct knowledge. The herbal recipe featured in this post is considered safe for most women. If you are dealing with any conditions or sensitivities (and even if you aren’t), it’s always best to research what herbs to work with or better yet, work with a trained herbalist. This post is intended as a starter guide to yoni steaming. If you’re interested in learning more, Jeevan has a great printed guide to at-home steaming. Jeevan also recommended Steamy Chick as a resource.

Some Benefits of Yoni Steaming

+ Reduced pain and bloating around menstruation
+ Decreased menstrual flow
+ Regulates menstrual cycle, or helps to bring back an absent cycle
+ Increased fertility, especially when combined with Mayan abdominal massage
+ Heals and tones the reproductive system after giving birth
+ Reduces uterine fibroids, ovarian cysts, uterine weakness, uterine prolapse and endometriosis
+ Emotional healing from past pain and trauma

Precautions + Contraindications

+ Steam is HOT! Be very, very careful, as you don’t want to burn the sensitive skin of your vagina. NEVER take the lid all the way off your pot. Read the instructions for at-home-steaming thoroughly and be slow and mindful in the process.

+ Pregnancy. While steams can be beneficial for conception and after birth in the postpartum period, steaming during any stage of pregnancy is absolutely contraindicated. Do NOT steam if you are pregnant or even if you think you might be pregnant. If you are actively trying to conceive, do not steam after ovulation during the luteal (2nd half) of your cycle.

+ Do NOT use essential oils for vaginal steams, as they are much too harsh for vaginal tissue.

+ Do NOT steam if cancer is present anywhere in the body.

+ IUDs. There’s much debate about whether women with IUDs should steam or not. The main concern is that the medicinal herbs could cause the uterus to contract, which could potentially cause problems with the placement of the IUD. That being said, some people with IUDs still steam and find it to be beneficial. Talk to a trained practitioner to learn more and see if steaming would be a good option for you.

+ Do NOT steam when you are actively bleeding. You can however steam the day after the last day of your period to help move out any remaining blood. Steaming in the week leading up to your period can help with cramps and other menstrual complaints. But never steam when you’re actively menstruating. If you are prone to heavy bleeding, it is recommended to wait to steam until your cycle is more regulated, as steaming increases circulation to the pelvis, which could result in more bleeding.

+ It is NOT recommended to steam with any active infection.

What You Need to Steam At Home

+ Steam stool – Jeevan’s stools are beautiful, handmade here in Portland and reasonably priced. Perfect if you are looking to invest and make this a regular practice. Otherwise, you have a few options. You can lie in child’s pose with your pelvis positioned over the bowl. You could use the squat or kneeling method. Basically any way that you can position your body over the pot and feel supported and comfortable. You could also try sitting on the edge of your bath tub. Whatever method you choose, you want to be sure you are as warm and comfortable as possible, so don’t be afraid to use props and extra blankets to get set up. If you do a quick Google search for DIY yoni steam seat, there’s a bunch of different options and ideas.

+ Lidded pot and electric hot plate OR a small 3-4 quart crock pot (that you would dedicate to using only for yoni steaming aka don’t cook soup in it afterwards) – Either of these work well. If you don’t have a crock pot, you can get a single electric burner for about $15 and use that with a large lidded pot. If you don’t have a way to keep your pot of water heated while you’re steaming, you can use a pot of boiled water, just be aware that the steam may not last the full 20-30 minutes of the steam.

+ Water and herbs (herbal recipe below) – You’ll need about a cup of dried herbs or a quart of fresh herbs, and about 3 quarts filtered water. You can source your dried herbs locally, from Mountain Rose Herbs online or Steamy Chick makes a variety of blends for vaginal steaming.

+ Cozy socks and/or slippers – SO important to keep your feet super warm and cozy.

+ Bedsheet and a heavy blanket (wool works well!) – This will wrap around your lower body creating a cloak to trap in the steam. Wrap the bedsheet first then the blanket on top.

+ Journal, pen, tarot cards, crystals or any other talisman of choice, sage or palo santo for clearing – It’s nice to clear the area with palo santo or sage before you begin to move out any old energy. You can create a small altar space if desired. Keep a journal and pen nearby if you’d like to write while you steam. If you have a tarot deck, you can pull a card before you start and use this card to meditate on during your steam.

The Steaming Process

1.) Set up your stool or whatever you are using in a comfortable, quiet place with your journal and pen, a glass of water and any altar items nearby. You can use palo santo or sage to clear out any old energy in the space.

2.) Place your herbs in your lidded pot or crock pot and then pour boiling water over them. The heat will help extract the volatile oils of the herbs. Set your crockpot to low, or your electric burner to low if you’re using that method. You can turn it up later if it’s not warm enough. Place the lidded pot or crockpot under your stool with the lid fully on, so the steam doesn’t escape.

3.) If you want to draw a tarot card, this would be a great time to do so. If there’s any other ritual you want to include in this practice, please do. You can read a passage from an inspiring book, repeat a mantra a few times, say a prayer, whatever resonates with you.

4.) Get undressed from the waist down. You can use a towel as padding for your butt on your stool or whatever you are sitting on. Put your socks and/or slippers on. Wrap a sheet around your lower body then wrap at least one more blanket around you. The blankets should reach all the way to the ground so they create a tent around your body. Keep in mind that the heavier and thicker the blankets you use, the hotter the steam will be. I like to use a flannel sheet and one thick wool blanket.

5.) Once you are all set up, release the steam very slowly. Start by removing the lid about a half inch. The heat should not feel intense, but light at first and will slowly build over the course of the steam. If you think it’s not warm enough though, you can remove the lid another half an inch. Just proceed with caution, as you do not want to burn your precious vaginal tissues!

5.) Steam for 20-30 minutes. You can use this time to meditate, go inward, write in your journal, be contemplative, read poetry, listen to music or a guided meditation, whatever you feel you need in the moment. Once you are done steaming, you can offer the steeped water with herbs to any plants in your yard that you’d like to give special attention to.

Flower Steam Bath Recipe by Jeevan Singh
[A blend for self-love and renewal]

1⁄4 cup organic calendula
[Herbal sunshine. Inner warmth. Empathy. Healing inner woundedness.]
[Skin-healing and soothing. Anti-inflammatory. Moistening. Tones uterus.]

1⁄4 cup organic lavender
[Calming. Clarifying. Clearing.]
[Relaxant. Antispasmodic (eases cramps). Stimulates flow (good for scanty periods).]

1⁄4 cup organic motherwort
[Resonance with physical heart and uterus – the two hearts. For those needing mothering. Mothering ourselves.]
[Strengthens and relaxes uterine muscles, eases cramps, stimulates flow, balances hormones.]

1⁄4 cup organic rose petals
[Heart medicine. Love vibration. Uplifting. Soothing.]
[Eases menstrual pain. Astringes heavy bleeding. Anti-inflammatory.]

April 5, 2018 12 comments

Wellness

Inside My Spice Cabinet

What would food be without the spices??! Of course the natural flavor of the foods we eat are incredible, but I find so much joy and pleasure in finding spices to compliment the natural flavors in the dishes I’m making. From dukkahs to dressings, I’m always finding ways to incorporate new spices. I love buying my spices in bulk from Mountain Rose Herbs. I value MRH’s commitment to sustainability and the highest quality of sourcing. It’s so important that we support brands that are dedicated to the most sustainable sourcing practices as with the age of Amazon the quality and means of sourcing can be easily jeopardized. MRH has so many different herbs and spices to choose from, and you can purchase them in a variety of quantities. I use a funnel to transfer them into recycled glass bottles and jars to store in my spice cabinet.

As a general rule of thumb, ground spices last about a year while whole spices can last 2-3 years. To extend the life of your spices, store them in a cool, dark place away from direct sunlight. If you want to keep track of when you purchased your bulk herbs and spices, just write the date you purchased or received them on a piece of masking tape and stick it on your bulk bags and/or bottles/jars. You can also usually tell if a spice has gone bad if the color and/or the aroma is faded or dull. In this post, I’ll go through the most commonly used spices and herbs in my spice cabinet. These are by no means the only spices and herbs I use, but the ones I use on a daily and weekly basis.

Here’s one of my favorite dressings using dill OR fennel pollen. Super simple recipe that packs a ton of flavor.

Dill or Fennel Pollen Dressing
1/4 cup Meyer lemon juice
1/4 cup extra virgin olive oil
2 teaspoons dill or fennel pollen
1 teaspoon dijon mustard
3/4 teaspoon salt
3/4 teaspoon black pepper

Salt – I keep a variety of salts on hand. My favorites are Himalayan pink salt, sea salt, smoked sea salt and black lava salt.

Peppercorns – I seriously loooooove pepper. I grind it fresh on most of my meals. I love the richness and depth that a mix of black, white and pink peppercorns offers.

Turmeric – Turmeric should be mandatory in every person’s spice cabinet. I love that it can be used in sweet and savory preparations. I’d have to say my Golden Chip Bliss Balls top my list.

Cardamom – I love adding a hint of cardamom to my potions and elixirs, and of course my Walnut-Cardamom Bliss Balls are a crowd favorite.

Ceylon (Sweet or True) Cinnamon – I use this one everyday in my matcha, but cinnamon has so many uses. This warming spice is packed with antioxidants and is recognized for its anti-inflammatory properties and ability to help stabilize blood sugar levels.

Ginger – I love using ginger powder in moon milks and bliss balls. The fresh stuff is still my favorite, but I always keep the dry stuff on hand.

Mesquite – A great low-glycemic natural sweetener, mesquite powder has a mild, slightly sweet and nutty flavor with hints of caramel and molasses. I often use mesquite in my matcha and moon milks.

Vanilla Bean Powder//Vanilla Beans – These are a bit pricey, but for me they are worth it. I prefer to use these over vanilla extract, but the extract is a great more affordable option.

Nutmeg – I don’t use this one that often, but when I do, I always use my microplaner to grate it myself. Like pepper, nutmeg just tastes better when it’s freshly grated.

Herbs de Provence – Such a lovely blend. I love adding these to tomato sauce and pizza dough. Also lovely on roasted chicken and fish.

Bay Leaves – Great for enhancing the flavor of any broth, soup, stew or sauce.

Fennel and/or Dill Pollen -Highly aromatic and alive with freshness, both dill and fennel pollen are great additions to a spice cabinet. I love using them to infuse dressings with flavor. You can also just sprinkle them over your favorite salad or meal.

Caraway Seeds – My favorite way to use these is in dukkah as well as in sautéed purple cabbage. I also love making caraway pickled carrots.

Fennel Seeds – So fragrant when toasted and used in dukkah. Also love using this seed in tomato sauce and in homemade chai tea blends.

Coriander Seeds – Another dukkah ingredient, these guys pack a serious flavor punch. Also great to use in pickling brines.

Cumin Seed and Powder – I love making cumin seed oil and using them toasted in dukkah. The powder is great in so many dishes. Just used in in my shakshuka from this past weekend.

Nigella Seeds – Tiny black seeds that I love to toast and sprinkle over my finished dishes or use in dukkah. They taste slightly bitter and resemble cumin or oregano with hints of toasted onion.

Sumac – This one I just started using last year, and I love it. It has a bright, tart and almost sour flavor. I add it to dukkahs and dressings.

Smoky Paprika – I love the deep smoky flavor this spice imparts.

Urfa Biber – A dried Turkish chili pepper with a sweet-smoky-sour flavor. I love using it as a finishing pepper.

Chili Powder – My favorite popcorn topping with nutritional yeast, vegan butter and salt. Yum!

Cayenne – This spice brings the heat! A little goes a long way. I love adding a sprinkle to soups and curries.

Curry Powder -Curry is a staple dish in our haus. In the winter, I make it once a week. Curry powder is also a great popcorn topping!

Red Pepper Flakes – I use this for Italian-inspired dishes. One of my favorite pastas is just olive oil, sautéed garlic, lemon juice, salt and red pepper flakes.

Za’atar – This is one of my favorite spice blends. I love using it to top roasted veggies and chickpeas, and it makes a great addition to socca batter.

[This post is sponsored by Mountain Rose Herbs. All thoughts and opinions are my own.]

April 3, 2018 2 comments

Lifestyle Wellness

All About Community-Supported Agriculture (CSA)

Community-supported agriculture (CSA) is a way for consumers to support their local farmers directly by purchasing a share at the beginning of the season. A share is essentially a weekly membership or subscription. Typically each week of the season members get a box of fresh produce direct from the farm. Some CSAs deliver. Others have local pick-up locations on a certain day(s) of the week. Some CSAs offer optional add-ons like dairy, meat, honey and other provisions. Many CSAs these days include or send an email newsletter with suggested recipes using the produce from that given week. If you’re worried about how much produce you’ll get each week and/or think you might not be able to use it all, consider splitting a share with another family or a few friends.

Benefits of CSA:

- The freshest, best tasting produce you can imagine.
- You’ll develop a relationship with and directly support a local farmer. Paying the farmer up front at the beginning of the season greatly helps with the farm’s cash flow. For better or worse, you are investing in the farm. If you’ve ever worked on a farm, you know how long the days are and how laborious the work is. To be able to support people doing this work everyday is a beautiful thing. With a CSA, there is a level of shared risk, which means farmers do their best to have an abundance of vegetables each season, but if a crop fails or something unexpected happens, members are not reimbursed. CSAs are really all about community and the idea that “we’re all in it together.”
- Exposes you to new and different varieties of vegetables that you wouldn’t normally buy at the store. A great way to expand your knowledge and challenge you in the kitchen.
- You know exactly where your food is coming from. Lots of farms even have a CSA day where you have the opportunity to visit the farm.
- Saves you money. If you normally buy organic produce at the store or farmer’s market, joining a CSA will save you money.
- Saves you time, as you won’t have to worry about picking out produce at the store.

I’ve been part of a CSA for the past 4 years. It’s been an incredible way to connect with local farmers and to receive the most amazing, delicious and beautiful produce. I absolutely love receiving my basket each week and feeling surprised and delighted with what’s inside. It’s a fun challenge to cook with veggies I’m not used to buying. Pushes me outside my comfort zone and adds variety to my everyday routine.

Last year and this year, we’re part of the Helsing Junction Farm CSA. I’ve absolutely loved being a member. They deliver to my doorstep, which makes it SO easy, and all of the produce has been amazing. Last year we received both a large CSA share and a flower CSA share (yes, fresh flowers delivered to my doorstep!). Helsing Junction is offering all of you in the Pacific Northwest (yes, Oregon AND Washington!) $20 off any CSA subscription with code: WuHausCSA18 .

I’ve also been a member of Tumbleweed Farm and Working Hands Farm CSAs in past years and highly recommend both if you are in the Portland area. No matter where you are, lots of communities have CSA programs in place. Local Harvest is an amazing resource for learning about and finding CSAs in your area. Farmer’s markets are a great alternative option if you can’t find a CSA in your area. I also love what Imperfect Produce is doing. Below are some photos from Helsing Junction of the types of produce and flowers in their shares in the middle of the summer season.

March 15, 2018 0 comment

Lifestyle Wellness

Cultivating Healthy Friendships

Life is infinitely more beautiful when you go through it with people you love and respect by your side. My friendships are one of the most important aspect of my life, and I am grateful every single day for the amazing friends I have. If you don’t know by now, relationships take work, even the best ones do. You can’t expect that it’s all just going to be a walk in the park. Maintaining healthy relationships takes dedication. It’s just like anything, the more you put into your relationships the more you will inevitably get out of them.

Lee and I first started talking via Instagram in early 2016. I always admired Lee’s work and got a feeling we would vibe well together. Over the next year, we kept in touch and started talking about the potential of working together. We wanted to do some sort of event together and would have FaceTime dates to catch up and chat through ideas. Over the months, we talked several times, and we would always talk about how crazy it was that we still had never met. Finally in February of 2017, I decided enough was enough, and I was just going to fly down to LA in early March so Lee and I could finally meet in person. It was actually kind of hilarious because we would always joke that we were in a LDR (long-distance relationship), and I remember in the hours leading up to our meeting I felt nervous like I was going on a first date. We met at the Whole Foods 365 store in east LA, and when we saw each other from across the produce, we ran screaming with our arms flung wide towards each other. I’ll never forget it.

It’s only been a year since then, but it honestly feels like Lee and I have been friends for a lifetime. We always say that we must’ve been friends in another life. Our connection felt very real and authentic right off the bat. This past year, we were lucky enough to work together, but we also made a solid effort to stay close. The first 6 months after we met, we saw each other almost every month. Like with all friendships, Lee and I have had our share of problems. No relationship is perfect. But through open communication, vulnerability, honesty and unwavering support, we’ve been able to work through the conflicts that have arisen, ultimately coming out feeling stronger and more connected together. It’s so important to be able to talk to the people you love and even though it is difficult to bring up conflict and be willing to talk through it and see another perspective. Lee and I decided to collaborate on this blog post when we were on a recent trip to Joshua Tree. We wanted to share about our friendship and 8 qualities that we think help cultivate healthy friendships. Check out the other 4 over in Lee’s post.

Honesty
Being able to talk to one another and be open about feelings and situations that arise is so important. Without honesty, a friendship weakens. Feeling like you can’t tell your friend what’s on your mind ultimately leads to a lack of desire to want to spend time with them or be close with them. Often times, the hardest part is getting up the courage to say what you’re feeling out loud to the other person. I find that usually the reaction I think someone is going to have ends up being totally made up in my head.

Sense of Humor // Fun
What’s friendship without fun?! I feel so grateful that Lee and I have had so many fun adventures together already, and some more exciting ones on the horizon(!!!). I definitely feel like Lee and I have a similar sense of humor. As friends, I think it’s so important to be able to laugh at the same things. To feel like you’re on the same frequency in terms of humor is a really, really good feeling.

Values // Shared Interest
Sharing similar values and ideas about life is super helpful in cultivating a strong friendship. Although not entirely necessary, sharing similar values with a friend allows you to connect over common interest and mutual understanding. Lee and I value many of the same things in life and in our relationships. We share common interests which gives us ways we can interact together and strengthen and deepen our connection. This past year, we’ve participated in moon circles together, discussed the future and what our dreams are, took yoga classes together, made delicious healthy meals together and talked about political turmoil and social injustices. It’s inspiring and comforting to be able to connect with a friend over shared values and interest.

Support
Support is at the core of every thriving relationship. To have each other’s backs and to be there to encourage one another. Whether you’re making big life decisions or just need some extra attention, having a friend’s support can help so much. Being in the same industry, Lee and I have definitely had to deal with feelings of competition and comparing ourselves to one another. Ultimately, we’ve both found that collaboration and support trump competition and insecurity. When we are able to lift each other up and fully support what the other is doing, we ultimately stand more fully in our own power.

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March 6, 2018 5 comments

Wellness

Inside My Pantry: Staples to Always Keep on Hand

I get countless questions on what I keep stocked in my pantry, and I’m finally telling all! I enlisted the help of my dear friend, Shannon Sims, to help me replicate my pantry on a shelf we painted and set up in my living room (TRUE CONFESSIONS!). The Wu Haus Kitchen is going through a remodel right now, so I couldn’t share my actual pantry, which is a bunch of bins packed full with dry goods that are currently being stored in my dining room. Anyways, I’m excited to share with you the items I always keep on hand at home. As you can tell from the photos, I favor buying in bulk and storing everything in reusable jars. I’ll be doing a similar post with what I keep in my spice cabinet in the next couple months, so stayed for that!

High quality extra-virgin olive oil
One of my favorite foods on earth. I could seriously survive on olive oil if I had to. I usually have a few varieties in my pantry. Read my top tips for choosing, storing and using olive oil.

Coconut butter and oil
If you know me, you know how obsessed I am with coconut butter. I use it in my matcha every morning and for moon milks in the evening. It’s also great in smoothies. I buy it in bulk because I move through it so fast. I also always keep coconut oil around for cooking and to use in raw treats, bliss balls and baking.

Avocado oil
My go-to cooking oil. I usually keep 2 bottles on hand at all times. This is the brand I prefer.

Ghee
I love ghee. I don’t use it as much as avocado or coconut oil, but I still keep it stocked in my pantry at all times. I love using it in golden milk tea lattes. It is super simple to make, just follow this tutorial.

Salts
Salt may be my favorite ingredient next to extra-virgin olive oil. I love it so much that I usually have 5 different kinds on hand at all times. I love Jacobsen kosher sea salt, pink Himalayan salt, Maldon finishing salt, fleur de sea, sel gris and infused salts like the copal salt I just picked up on my recent trip to Oaxaca.

Dried and/or canned beans
Canned beans are my favorite “I’m lazy and didn’t plan dinner” item to have on hand. Dried beans are great if you want to make a big batch of beans for the week, or if you’re making homemade hummus. Beans are fiber-rich and a good plant-based source of protein.

Extra matcha
Literally can never have too much matcha. I keep my pantry stocked with a few extra tins just in case I run out of my supply in the fridge. [Note: In case you missed it… Matcha should always be stored in the refrigerator after opening to preserve the flavor.] This brand and this brand are my favorites.

Medjool dates
I love dates SO much. I use these in my bliss balls, and occasionally I throw one in my matcha or moon milk if I’m feeling like I want some sweetness.

Dried apricots
Always go for organic, unsulfured apricots. They will be brown in color, not bright orange like you may be used to. I top these with a little of my favorite nut butter, and this is my go-to sweet treat.

Banza
I really don’t know what I did before Banza came along. I love this chickpea pasta so much. I always keep a few boxes on hand for easy weeknight dinners or to cook and add to lunch salads.

Chickpea flour
If you didn’t know, I’m obsessed with socca (chickpea flatbread). See here, here and here. Socca batter is SO easy to whip up. It’s literally just one part chickpea flour and one part water whisked together and seasoned with salt and pepper and a couple glugs of avocado oil. Let the batter stand for at least 30 minutes before making your socca.

Nut butter
You probably know how much I love this nut butter by now. I seriously can’t get enough. I drizzle it over yogurt bowls or eat it smeared on a banana for a simple snack.

Raw wildflower honey
I don’t use much honey or sweetener in general, but I always keep honey on hand. I use it occasionally in raw treats, as well as in an apple cider vinegar tonic when I’m feeling the first signs of a sore throat.

Apple cider vinegar
ACV is basically like coconut oil in that it has SO many uses. I’m a strong believer in the magically healing properties of this stuff. I use it in wellness tonics, salad dressings, for quick pickled veggies, and my husband even uses it as a hair rinse.

Quinoa
I’ve been eating less grains these days, but quinoa is definitely my go-to grain (although it’s technically a seed). It cooks up in 18 minutes and is so nourishing and satisfying. I opt for the sprouted kind since it’s easier on the digestive system, or if you want to save money, just soak your quinoa over night, drain, rinse well and cook.

100% pure coconut cream
I recently discovered this stuff, and I’m completely obsessed. It’s basically a replacement for coconut milk that doesn’t have any gums like the canned stuff does. I use it for homemade curries, raw treats and occasionally I’ll use it in my matcha if I have leftovers from making a curry this night before. Since it doesn’t have any preservatives, it spoils pretty quickly after opening – 2 days.

Cacao nibs
My love for cacao knows no limits. This magical plant food has more antioxidant flavonoids than any other food on the planet. The nibs are delish ground up in smoothies, topped on yogurt bowls or in my Golden Chip Bliss Balls.

Sesame seeds and toasted sesame oil
From homemade tahini to dukkahs, sesame seeds know the way to my heart. I love using them in both sweet and savory preparations. Toasted sesame oil packs a flavor punch and is so great for drizzling over Asian-inspired salads.

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February 14, 2018 3 comments

Wellness

All About Cannabidiol aka CBD

As you may (or may not) have noticed, cannabinol (CBD) is majorly trending in the wellness space as of late. It’s prized for its anti-inflammatory properties and acting as a natural pain reliever, as well as helping with anxiety and depression. The thing about CBD is that because cannabis is still illegal in most places there is not much clinical research out there on its actual benefits. I asked Anja Charbonneau, the Editor-in-Chief of Broccoli Magazine, to help break down CBD and what we know about it (see a few paragraphs below). As she points out, most of the information we have is based on anecdotal evidence. In the spirit of that, I’ll share my experience with taking CBD.

I started taking CBD in early November. I’ve been taking it pretty consistently since then (except for a 10-day break when I was in Mexico), and I’ve noticed changes in my stress/anxiety levels, joint inflammation and my sleep. When I’m taking CBD, I sleep way more soundly. Falling asleep is a breeze, and once I’m sleeping it’s a very deep sleep. I’ve also noticed my body reacts less to stress. I love using CBD as a way to wind down from my day or when I’m feeling overly nervous, anxious or stressed out. Lastly, I’ve struggled with joint pain and inflammation for years since an 8-day stint in the hospital with a systemic joint infection in 2011 that left me unable to walk for a month. I’ve noticed that when taking CBD, my knees don’t bother me as much from day to day, as well as in my Barre3, yoga or Backbody Project classes.

I mainly use the oil in my daily matcha potion or my evening Moon Milk. I’ve also been hearing amazing things about CBD bath products, so I’m dreaming of a cannabis-inspired bath in my near future. From nut milk to infused honey to face and body lotion, CBD is in everything these days. I’ve rounded up some of the best products out there (see bottom of post) based on recommendations from trusted sources and products that are on my list to try. It seems like there is a product out there for everyone.

From Anja Charbonneau, Broccoli Magazine, Founder and Creative Director :

Cannabidiol – aka CBD – is one of many naturally-occurring compounds that exist in the cannabis plant. It’s closely related to THC, but with a special twist: CBD won’t get you high.

Cannabis is gaining recognition for its health and wellness benefits, but depending on your state’s cannabis laws, products with THC may not yet be a legal option for you. Plus, you might not want to get stoned, and CBD-based products can offer these benefits without the high.

Cannabis is still classified as a controlled substance in the US, preventing most clinical research surrounding cannabis and health. Until that changes, we’re relying on anecdotal evidence to understand the healing properties of the plant. But, the anecdotal evidence is strong: many people use CBD products to help with chronic pain, headaches, anxiety, depression, and insomnia. It is also becoming a popular ingredient in beauty and skincare products, mostly due to anti-inflammatory qualities—you can even find CBD bath bombs, eye masks and lip balms.

If you live in the US and are interested in trying CBD, we recommend companies like Mary’s Nutritionals and CW Hemp, who are nationally recognized for their quality and source their CBD from local growers. Both companies offer a wide range of products.

For a topical product like a balm or lotion, 25-100mg of CBD per bottle is fairly common. For tinctures and oils that you ingest, higher potency options are available, up to as high as 3000mg of CBD in a small bottle. Which one is right for you? We recommend starting small, and if you aren’t seeing the results you want, try moving to a product with more CBD per fluid ounce.

Overall, we recommend learning about the body’s endocannabinoid system, so you can better understand how the human body reacts to things like THC and CBD. Beyond that, look for companies that use locally sourced CBD from trusted farms, and share your personal CBD experiences with others who are curious, because anecdotes and personal stories are the best tool we have for sharing knowledge while cannabis is still widely illegal and stigmatized.

Product Round-Up:
[NOTE: I have NOT tried all of these products. These are recommendations based on products I’ve read reviews on, have been recommended by trusted sources and friends and products I’m interested in trying.]

Luce Farm CBD Honey – Vermont honey infused with the good stuff. One of my favorite brands for CBD products.

Upstate Elevator Supply Co. – This whole line. They even have dog treats! This is my other favorite CBD brand. Highly recommend the CBD MCT oil.

Cosmic View CBD Tincture – Be sure to choose a non-pyschoactive option unless you want to get high.

CW’s Everyday Advanced Hemp Oil – Great oil to take as a daily supplement. Would work great in coffee or matcha.

Wildflower CBD+ Capsules – Capsule form makes it easy to take and easy to travel with.

Wildflower CBD Vaporizer for Immunity and for Aches – Blended with essential oils for refreshing, great tasting vape pen.

The Alchemist’s Kitchen Concentrated CBD Oil – Highly concentrated.

Modern Medicinals CBD Oil – If you’re local to Oregon. Support local business and growers.

Apothecanna Extra Strength Body Creme – Great for sore muscles or distressed skin.

Kana CBD Sleeping Mask – This sounds heavenly. I really want to try it…

Wunder Workshop Turmeric CBD – A double dose of anti-inflammatories.

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January 22, 2018 8 comments

Lifestyle Self-Care Smoothies Wellness

A Better You

For me, January is all about turning inward, focusing on myself, setting intentions and goals for the coming year and practicing daily self-care. I’m so excited to collaborate with Anthropologie on this month’s #ABetterYou campaign. You can read some more of my thoughts over on their blog. This campaign is all about creating daily healthy habits that will hopefully inspire you to be the best version of yourself in 2018. Below, I’m sharing 3 recipes that I hope you will try at home this month. I encourage you to be gentle and treat yourself with love and care over the next couple weeks. Whatever that means to you. Maybe you take a couple days off social media, maybe you take a relaxing bath 3 days a week, maybe you start that meditation practice you’ve been thinking about, maybe you commit to exercising more consistently, maybe you cook vegan or vegetarian one day a week. This is a potent time of year for setting intentions, creating habits and getting clear on what you want and need. As always, I’m here to support and encourage you. I’d love to see how you’re showing yourself love and extra care this month and what healthy habits you’re working on. Tag your photos with #ABetterYou on Instagram and/or comment below.

[This post is sponsored by Anthropologie. All thoughts and opinions are my own.]

Eucalyptus-Lemon Bath

1 bunch eucalyptus, organic and/or local if possible
2 organic lemons, sliced into rounds
1-2 handfuls eucalyptus bath salts

1.) Tie bunches of eucalyptus around the faucet handles in your tub.
2.) Fill bath with hot water.
3.) While bath is filling, place candles, crystals and anything else you’d like around the tub.
4.) Once the bath is mostly full, with the water running, add a couple handfuls of bath salts.
5.) Turn off the water. Float the lemon slices in the water.
6.) Light the candles. Grab a cup of tea or water and a book if desired. Turn on relaxing playlist.
7.) Soak, relax, rejuvenate, enjoy.

Find my favorite matcha recipe, here.

Spiced Goji-Cacao Smoothie Bowl
[Serves 1]

For the smoothie base:
1 banana
1 cup zucchini, steamed then frozen or chilled in refrigerator
2 scoops protein powder or collagen peptides
2 Tablespoons almond butter
2 teaspoons lingonberry powder
1/2 cup nut milk of choice

For the topping:
2 Tablespoons unsweetened coconut chips
1 Tablespoon goji berries
1 Tablespoon hemp seeds
2 teaspoons cacao nibs, finely chopped
1/2 teaspoon cinnamon
1/4 teaspoon cardamom

1.) Blend all the ingredients for the base on high in a high-speed blender until very smooth. Pour into a bowl.

2.) Top with some of the topping and fresh or frozen berries if desired.

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January 18, 2018 6 comments

Soups + Salads Wellness

Immune-Boosting Adaptogenic Roasted Cauliflower Soup

Just after Christmas, I got together with my friend Sasha to collab on an Ayurvedic immune-boosting soup recipe. Sasha is the brains and talent behind the insanely gorgeous food blog, Tending the Table. I’ve long been inspired by Sasha’s beautiful photography, her commitment to sustainability and her knowledge of Ayurveda. If you don’t follow her already, I highly recommend checking out her work. We’ve known each other for many years through a mutual friend, so it was lovely to finally work on a recipe together. This soup is not only delicious, it’s nourishing and strengthens immunity, making it perfect for sipping during these coldest winter days.

Surprising or not, there is strong connection between what we eat and how often we get sick. I noticed when I cut out dairy and refined sugar about 3 years ago, I haven’t gotten a cold since. There are foods we can eat and herbs we can include in our daily routine that boost immunity and overall energy. Sasha taught me about building up Ojas through nourishing foods like coconut, almonds, ghee, honey, saffron, cardamom, dates and avocado. If you’ve never heard of Ojas…

From Sasha:
In Ayurveda, and in Yoga, there are three subtle essences responsible for all physiological and psychological functions; Prana, or life-force, Tejas, or transformation, and Ojas. Ojas is the subtle essence of strength, vigor, resilience, longevity, and immunity. It’s responsible for that radiant glow, vibrancy and vitality that we’ve all seen in others and wanted for ourselves. According to Ayurvedic philosophy, the body takes 30 days to create Ojas through the process of healthy digestion. For a more detailed description of this process check out this a rticle and to learn more about how to promote healthy digestion from an Ayurvedic perspective, check out this p ost from last year.

This soup also includes ashwagandha and shatavari – two powerful Ayurvedic adaptogens. Ashwagandha is especially useful for dealing with stress in the body and promotes an overall sense of well-being. Stress is one of the largest contributors to sickness and disease. Adaptogens help our body cope with emotional, environmental and physical stress. They are best taken in small amounts over long periods of time. Shatavari specifically helps the body build Ojas. It is especially useful in calming the nervous system, nourishing the brain and helping with overall balance in the body and brain.

Immune-Boosting Adaptogenic Roasted Cauliflower Soup
[Serves 4-6]

1 head cauliflower, chopped
1/2 bulb celeriac, peeled and cubed
1 1/2 tablespoons avocado oil
1 teaspoon salt, divided
1/2 teaspoon black pepper
1 1/2 teaspoons ghee
1 large shallot, minced
1 inch fresh ginger, peeled and minced
1 inch fresh turmeric, peeled and minced
1 cup full-fat coconut cream (I use this brand, and it’s the BEST.)
4 cups low-sodium vegetable broth
1 teaspoon shatavari powder
½ teaspoon ashwagandha powder
Juice from ½ lemon
To garnish: Radishes, watercress, sunflower seeds and nigella seeds

1.) Preheat the oven to 400° F. Toss the cauliflower and celeriac with the oil and ½ teaspoon salt. Spread evenly on a rimmed baking sheet and roast for 30 minutes, until tender when pierced with a knife and beginning to brown.

2.) Meanwhile, heat the ghee in a large pot set over medium heat. Saute the shallots, ginger and turmeric with 1/2 teaspoon salt and black pepper until soft. Add the roasted cauliflower and celeriac, the coconut milk and vegetable broth and simmer for 5-10 minutes. Add the shatavari, ashwagandha and lemon juice. Mix thoroughly.

3.) Transfer to a high speed blender. Puree on high until completely smooth. Add more salt and/or black pepper to taste. Serve warm garnished with sliced radishes, watercress, sunflower seeds and nigella seeds.

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January 8, 2018 13 comments

Lifestyle Wellness

#Wu30 Meal Prep Recipes + Ideas and How to be Successful on a Cleanse

I decided kind of last minute and on a whim that I wanted to do some sort of cleanse post holidays and Mexico travel. I looked into Whole30‘s basic rules, and decided to follow similar guidelines. For the month of January, I’m eliminating sugar, grains, diary, legumes, eggs and alcohol. I’m not a huge fan of some of the language and “rules” of Whole30, but I like the basic guidelines of their cleanse. I created the #Wu30 hashtag to build a community of my followers who are cleansing for the month of January. I’ve opened up this group to people strictly following Whole30, vegetarians and vegans and anyone else who may be following a modified version of the cleanse. Most importantly, I want to encourage you to do what is best for you. I’ve chosen to eliminate eggs because they don’t agree with me. I’ve also chosen not to take a hard stance on some of the rules and mentality behind the Whole30 plan. Ultimately, you do you! You are the only person who knows what is best for your body, what foods you may use as crutches and what kind of cleanse is right for you. Trust yourself and what your body (not your mind) is telling you.

This week’s meal prep includes roasted chicken, lamb meatballs (literally just local grass-fed ground lamb, chopped dill, basil and S&P rolled into balls, browned in a skillet on the stovetop and then finished in a 350° oven for a few minutes), roasted delicata squash and rainbow carrots, homemade bone (or veggie) broth (recipe here), romesco sauce, purple sweet potato and zucchini noodles, my go-to mustard salad dressing, mixed lettuce and radicchio, homemade almond butter and cauliflower rice. Also prepped, but not pictured: homemade coconut and Brazil nut mylks. These are just the items I’ve prepped ahead of time (or made from scratch) to make it quick and easy to create meals for the workweek. Of course, I’m supplementing this with other fresh veggies, fruits, seeds, nuts and fresh seafood.

My protein breakdown for the week is as follows: Chicken 5 meals a week, seafood 3 meals a week, lamb 2 meals a week and the rest plant-based options. Of course, if you’re not eliminating eggs, you could certainly add those in as a protein source. If you are doing the cleanse vegan or vegetarian and aren’t eliminating legumes, you could prep some roasted garbanzo beans, as well as making a big pot of whatever your favorite bean is. I’ve been doing smoothies as my breakfast everyday, and I’m happy with how I feel so far. On the weekends, I might switch it up and do a sweet potato hash or chia pudding.

A few recipe ideas using the meal prepped items this week:

Zucchini noodles with romesco (recipe below) and lamb meatballs served with simple side salad with avocado
Cauliflower rice (heated in a skillet with some avocado oil over medium-high heat for about 5 minutes or until slightly browned), roasted chicken (recipe at the end of this post), roasted carrots, arugula, preserved lemon and romesco. See inspiration here.
Bone broth soup with sweet potato noodles and other veggies. See inspiration here.

You could add a pesto and a few other sauces to your meal prep mix to have some variety to play with. I’m planning to make a few pesto variations that I hope to share in the coming weeks. I also have 2 new recipes planned for the blog for next week, so stay tuned for those! Also planning to share my weekly meal prep on Instagram for the remainder of the cleanse to give you guys an idea of what I’m eating week to week.

My Top Tips for Success on a Cleanse:

Be compassionate with yourself. And take it easy!
Remember you are cleansing. It’s not necessarily going to be all good all the time. It can be frustrating. Emotions can come out. You may feel like you don’t have the energy you normally have. And that’s all okay. Notice how you’re feeling, what emotions come up and how you respond to the cleanse overall. All of these things can teach us a lot about who we are as people. Take it all in, be easy on yourself and remember how amazing and brave you are for even getting this far.

Meal prep and plan.
This helps take the guess work out of what you are going to eat from meal to meal. When you’re cleansing or eliminating certain foods and are eating a diet that is different from what you normally eat, the last thing you want to be is starving when you’re trying to figure out what to make for lunch everyday. I don’t plan out exactly what I’m going to eat for every meal, but the meal prepped items help and then I have about 3-5 meal ideas beyond the meal prepped items that I want to make that week.

Movement + meditation.
This is key for me. If you’re feeling lower energy, try a restorative or yin yoga class (remember tip #1!). If you are feeling more energetic, feel free to go for your normal workout routine. I’ve done so many cleanses over the years that I’m at a point where for the most part I can go about my typical routine, but of course I have days where I need to be way more gentle with myself and not workout at all. I think committing to a 5-10 minute meditation practice everyday (preferably in the morning to start your day) is a great tool for success. Meditation allows me to ground and center. After meditating I feel way more in my body and ready to take on whatever comes my way. If you’re looking for an at-home movement + meditation, try the video Kait and I just released.

Hydrate! Water and herbal tea.
Drink more water than you normally do. I also love to drink more herbal tea than I normally do. I usually have 3-4 cups a day when I’m cleansing. It can be great to incorporate teas with herbs for liver detoxing as well as herbs that aid in digestion. Traditional Medicinals, Mountain Rose Herbs and Pukka both make great blends.

Self-care central.
Seriously. Self care like never before. I already have plans to soak and sauna both days this weekend. If you have the means, soaking, saunaing, acupuncture, cupping and massage are all great to do while cleansing. All promote relaxation while helping the body release toxins. At home, I’m dry brushing everyday and taking baths 2-3 times a week. Overall, try to give your body some extra love. Whatever that means for you.

Ease off the cleanse. Don’t just dive right back into old habits.
Tendencies are to jump right back into old eating habits immediately following the cleanse. I can’t stress enough how important it is to take it slow. Give your body a chance to process the new things you are throwing at it. Slowly start to reintroduce foods, one at a time. This will also be helpful in finding out which foods, if any, trigger digestive upset or any other symptoms in the body.

Romesco Sauce
[Makes about 4 cups]

5 roasted red peppers
1 1/2 cups slivered blanched almonds
1 large shallot, chopped
1 Tablespoon white wine vinegar
Juice from 1 lemon
1/3 cup + 2 Tablespoons extra virgin olive oil
2 teaspoons salt
1 teaspoon urfa pepper (or black pepper if you can’t find urfa)

1.) Pulse all ingredients in a food processor to desired consistency (should be chunky and crunchy still).

My Go-To Salad Dressing
[Makes 1 1/2 cups]

1 cup extra virgin olive oil
Juice from 2 small lemons
1/4 cup mustard (I use stone ground or dijon)
1 teaspoon (or more) sea salt
1 teaspoon freshly ground black pepper

1.) Whisk all ingredients together. Store in an airtight jar on the counter for up to 3 days.

[Note: Be sure to use a whisk, not a fork, especially if you’re using dijon. This will help emulsify the dressing making it more even and smooth.]

Slow-Roasted Chicken
2 bone-in breasts (skin on)
4 thighs (skin on)
Sea salt

1.) Allow chicken to come to room temperature before cooking – leave out on counter for 30-45 minutes. Preheat the oven to 250°.

2.) Pat chicken dry with paper towels. Using a knife, make a slit on one edge of the skin. Peel open skin (but do not remove) and generously sprinkle and work salt onto the meat under the skin before covering the meat again with the skin as it was.

3.) Roast chicken pieces on a rimmed baking sheet for about 2 hours or until a thermometer reads 165°. Remove from oven and allow to rest for 10-15 minutes before shredding meat. Discard skin. Save bones for bone broth. Store chicken in an airtight container in the refrigerator for 3-4 days. You can also freeze the chicken by placing the meat in a container with bone broth. Chicken and broth are safe in the freezer for up to 9 months.

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January 5, 2018 9 comments

Fitness Lifestyle Wellness

Move + Meditate with Kait Hurley

You guys!!! I’m beyond excited to release this movement + meditation video that I’ve partnered with the talented Kait Hurley on. In this video you will find Kait leading me through about 30-minutes of a booty kicking working with a 5-minute guided loving kindness meditation at the end. Kait is a brilliant teacher who focuses on how movement and meditation can transform your life, especially when dealing with stress and anxiety. I’m so inspired by Kait and the work she is doing, and this 35-minute video will give you a little peek into all that Kait has to offer. My hope is that you will use this as a tool to workout at home and maybe even feel inspired to start a more regular home practice.

Right now, you can sign up for a 21-day free trial on Kait’s site. This will give you access to all her online movement + meditation videos, plus her 15-day Challenge that starts on January 8th. The Challenge includes:

1.) 15-days of online workouts and meditations to tone your body, find your calm, and feel amazing. Workouts that meet you where you are—whether you are craving something restorative or turbo, Kait has something to give your body what it needs. Meditations are designed to help you ground down, find deep rest, reduce stress and gain clarity. Join the Challenge for free by signing up for your free trial here.

2.) Each day of The Challenge, you will:

Set aside as little as 10 to 20 minutes to either move + meditate or just meditate
Track progress and reflect in your integrated 2-minute online journal
Get direct support from Kait via email and a live Facebook Q&A

Special shoutout to Outdoor Voices for providing us with the beautiful threads we’re wearing in the video.

After shooting our video, Kait and I sat down together for a little interview. We talk working out, meditation, where I draw inspiration from and more.

January 3, 2018 12 comments