Megan Rand

Author: Ginger Newtrition

  • Cleansing Pesto

    Cleansing Pesto

     1 cup washed, loosely packed  fresh basil leaves

    ½ cup fresh cilantro, parsley leaves, or mint

    2 sun-dried tomatoes

    2 cloves garlic

    1 lemon, juiced

    ¼ to ½ cup quality, cold pressed extra virgin Olive oil, as needed Sea salt, to taste

    Makes 3-4 servings

     

    PROCESS YOUR INGREDIENTS.

    Combine the basil, parsley, sun-dried tomatoes, garlic, and lemon juice in a food processor bowl; pulse and process the mixture until it is finely chopped. Slowly add extra virgin olive oil in a steady drizzle as you pulse the processor on and off.

    Process until it becomes a smooth, light paste. Add enough olive oil to keep it moist and spreadable. Season with sea salt. Cover tightly and chill in the refrigerator for at least 1 hour to saturate the flavors.

     

    STORE YOUR PESTO.

    If storing overnight, pour a thin layer of extra virgin olive oil over the top of the pesto to help keep it bright green.

  • Top 10 daily Superfoods (and some of my other favorites)

    Top 10 daily Superfoods (and some of my other favorites)

    Superfoods are a special category of foods found in nature. By definition, they are sparse in calories and dense in nutrients, meaning they pack a lot of punch for their weight. They are superior sources of antioxidants and essential nutrients that we need but cannot make ourselves.

    The most important thing for everyone to know is that superfoods are easy to find in every local supermarket. They’re worth looking for!

    Top 10 Daily Superfoods:

    1)     Apples

    2)     Blueberries

    3)     Beets

    4)     Avocados

    5)     Kale

    6)     Kiwi Fruit

    7)     Lentils

    8)     Sweet Potatoes

    9)     Walnuts

    10)  Wild Salmon

    These nutritional, powerhouse foods are loaded with nutrients crucial to a healthy, long life.  If you can include a variety of them in your diet every day, I promise they will change your life!

    I have also included a few of my favorite superfoods that you may or may not have tried:

    Maca:
    Maca is a potent, ancient Peruvian superfood highly prized by Incan warriors to increase stamina, boost libido, and combat fatigue. The maca root was prized throughout the Incan empire for its adaptogenic-like qualities that enable it to nourish and balance the body’s delicate endocrine system and to help cope with stress. It also energizes naturally, without the jitters and crashes of caffeine, and it can aid in reproductive function, helping to balance hormones and increase fertility.  Add maca to smoothies for an extra energy boost.

    Chia Seeds:
    Ancient cultures throughout Central America have long enjoyed chia seeds as a key part of their food and medicine. The seeds were even used as currency. Chia seeds are loaded with omega fats, protein, antioxidants, and dietary fiber. These are a hot commodity among my running friends who would like to be more like the Tarahumara; the Native American people of northwestern Mexico who were known for their long-distance running ability.  They have a mild nutty flavor and, since they absorb liquid, they’re ideal for hydration and feeling full.  Check out this recipe for Chia Pudding:

    Hemp Seeds:
    Hemp is a well-balanced, vegetarian protein source that includes all of the essential amino acids. Not only is hemp one of the best veggie sources of protein, it’s easy for the body to digest and assimilate. Hemp also features plenty of other nutrients, including abundant fiber, chlorophyll, vitamins, and omega-3 and -6 essential fatty acids. Sprinkle hemp seeds on salads or add them to smoothies for added protein. Just 3 tablespoons of hemp seeds will add 11 grams of protein to your smoothie.

    Raw Cacao Nibs:
    Nature’s chocolate chips

    Cacao nibs are made from pure cacao beans that come straight out of the tropical cacao fruit. Cacao was a culinary treasure to Mesoamericans for thousands of years and touted as the “Food of the Gods” for its superior nutritional profile and exceptional flavor. Make a trail mix with shredded coconut, raw cacao nibs, dried cranberries, and a nut of your choice.

    Goji Berries: Goji Berries provide a number of important macronutrients, including carbohydrates, protein, healthy fats, and soluble fiber. There’s even more to this sweet, little, red berry including 18 amino acids, free-radical fighting antioxidants, carotenoids, vitamins A, C, and E, and more than 20 other trace minerals and vitamins including zinc, iron, phosphorus, and riboflavin (B2). Ounce-for-ounce, goji berries contain more vitamin C than oranges, more beta-carotene than carrots, and more iron than soybeans and spinach. Munch on these goodies as your afternoon snack.  At our house we call these “goji berry vitamins”. The solution for my 3 year old who wanted to take her daily vitamins, with a mom who wanted to avoid colorings and additives that were in the gummy vitamins.

    Maqui Powder:
    The purple Chilean maqui berry is one of the most antioxidant-rich foods. It contains an abundance of vitamin C, calcium, iron, potassium, anti-aging anthocyanins and polyphenols, and anti-inflammatory compounds. Navitas Naturals Maqui Powder has a tart, fruity flavor that’s a delicious addition to juices, smoothies, and desserts.

    What is your favorite? Is there anything new you are willing to try? Leave a comment below to let us know!

  • Is your clogged liver making you fat?

    Is your clogged liver making you fat?

    Talking about the liver is one of my favorite topics.  I don’t think the liver gets enough press, I mean this organ is pretty darn cool.

    The liver is the largest solid organ in the body and weighs approximately 3.5 lbs! It is a HUGE filter.

    Important functions of the liver:

    • Detoxifies the blood to rid it of harmful substances such as alcohol and drugs.
    • It makes and secretes bile to help your body absorb fats and fat-soluble vitamins (A, D, E and K).
    • It metabolizes and stores carbohydrates, fats, sugars, vitamins (and other nutrients obtained from the foods we eat) for energy and brain function.
    • It breaks down harmful chemicals (bilirubin and ammonia) produced by the body and keeps the body regulated and healthy.
    • It manufactures proteins to help maintain blood purity and proper flow.

    What does this have to do with weight gain?

    If the liver is overburdened with toxic substances day in and out, other important functions such as metabolism will be compromised.  The liver is responsible for helping to metabolize fat through the production of bile.  A compromised fat metabolism leads to weight gain as well as feeling bloated and sluggish.

    Anger and the Liver

    Did you know that anger is the emotion tied with the liver?  Have you ever noticed that alcoholics or people who regularly abuse their liver tend to be angry?

    Signs that your liver can’t keep up with the junk you are sending it:

    • Headaches
    • Don’t feel like eating first thing in the morning
    • Food allergies and chemical sensitivities
    • Dark urine
    • Loss of appetite
    • Nausea and vomiting
    • Diarrhea, and light colored stools
    • Enlarged blood vessels, easy bruising
    • Anxiety and depression
    • Mental confusion
    • PMS
    • Exhaustion and fatigue
    • Jaundice, or yellowing of the skin
    • Impaired libido (sex drive)

    If the signs above point to a clogged liver and you would like to confirm that, there is a lab test we can run.  This lab would also make sense if you have been making a lot of effort to reduce stress on your liver and want to see your progress.

    How will I know if my liver is congested?

    As a Certified Functional Nutrition Practitioner, examining liver function is one of the first 2 lab tests that I complete with a client.  The BH 101 collects data on digestive and detoxification functions by looking at the Urinary Bile Acid Sulfates (UBAS). When the liver cannot filter efficiently the bile acid sulfates spill over and are present in the urine.  A high UBAS is a clue into what is going on within the body.

    How can you support the liver?

    1)      ½ Lemon in 16 oz water in the morning (warm or room temp) – the lemon water will help flush out the liver.

    2)      Increase your intake of greens – dandelion greens, kale, parsley and collards

    3)      Herbs that support the liver – milk thistle, dandelion, burdock root & turmeric (curcumin).

    4)      Avoid eating out– the added chemicals, “natural flavors” and additives in restaurant food (even healthy restaurants) are much higher than in any home cooked food.

    5)      Eat liver – The Native American cultures believed that if you want to support an organ you should eat that organ of an animal.  With 2 wise Native Americans in my house, I am going to take this advice to be true! If you are into eating odd, squishy foods, go for it. Get yourself some liver and chow down. Are you grossed out by the idea of eating liver?  You can also get desiccated liver capsules by Radiant Life and take them first thing in the morning.

    6)      Give the liver a break! Limiting your intake of highly processed foods, dairy and meat and replacing that with vegetables, fresh juices and soups for a few weeks (if not always!).  I like to do this at the change of the seasons.

    In Traditional Chinese Medicine, Spring is the time of the Liver and the Gallbladder.  This is why every Spring I like to give the liver a break from the toxins, chemicals, alcohol and processed foods. During my 2 week cleanse I also support this liver with herbs, chlorophyll rich foods, and a special detoxifying beverage!

    Resources: liverfact.com