12/21/2018 1 Comment Keto Cookie DoughKeto Cookie Dough Ingredients 1/2 Package Kerry Gold butter=softened!! 1 tablespoon Lakanto maple syrup 1/2 cup Lakanto monk fruit sugar 1 container of plain Kite Hill almond milk cream cheese 1 teaspoon Vanilla 3/4 cup Great Lakes Collagen powder 1/2 cup Lilys chocolate chips or cocoa nibs dash of cinnamon This keto cookie dough is not only sugar free but helps your hair, skin, and nails with my go-to : collagen
Instructions: Line a 12 cupcake container with unbleached compostable liners Add all the ingredients EXCEPT the collagen and chips into a glass mixing bowl Put it on the highest setting for a minute After it starts peaking you fold in the chops or nibs Evenly distribute mixer into liners This is how it should look after all the ingredients are folded together. Distribute the mix evenly into 12 cupcake liners. Put into the fridge for 30 minutes then ENJOY! Comment below how these look and or if you made these. You will not regret it :)
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11/26/2018 0 Comments Everyday Sweet Potato Casserole1. Many people think yams and sweet potatoes are the same, but a true yam is a starchy, edible root of the Dioscorea genus, and is generally imported to America from the Caribbean. Depending on the variety, sweet potato flesh can vary from white to orange and even purple. 2. Sweet potatoes are high in beta carotene, vitamins E and C, iron, potassium and vitamin B6. 3. Sweet potato roots are harvested 90 to 120 days after transplanting. 4. North Carolina’s official vegetable is the sweet potato. 5. February is National Sweet Potato Month. 6. How to store sweet potatoes: Avoid storing sweet potatoes in the refrigerator, which will produce a hard center and unpleasant taste. Instead, store your sweet potatoes in a cool, dry, well-ventilated container. For best results, store them in a basement or root cellar away from strong heat sources. Sweet potatoes can be stored for up to two weeks. 7. Juice extracted from the sweet potato can produce hundreds of dyes (shades from purple to black) when combined with lime juice. Produced dyes are used in textile industry. 8. Some varieties of sweet potato can be used for the production of rubber, ink and glue.
Heat oven to 375
Peel, cut sweet potatoes in quarters Put them into a large pyrex glass container Add all the ingredients Every 15 minutes I stir the ingredients so they mix evenly Cook for 30-40 minutes Enjoy as a side or dessert all fall! 11/25/2018 0 Comments Healthy Apple BakeApple bake
“An apple bake a week keeps the doctor away in the fall months”-Says me :) I love when apple season comes each year. My parent’s grow apples and nothing beats going down their hill and picking a bunch of them. A few fun facts about apples:
There are potent antioxidants in apples that may protect brain cells against damage that can lead to Alzheimer’s and other neurodegenerative disorders, according to a study conducted by researchers at Cornell University. Ingredients
Slice up the apples thinly Throw the lemon juice over the apples so they don’t oxidize In deep cast iron skillet heat up coconut oil and butter Add apples, pumpkin pie spice, walnuts, cinnamon, maple syrup, manna, and ¼ cup lakanto monk fruit Mix well Don’t let the apples burn- lower heat is better Make Topping:
After the apples are softened, you’ll empty it into a pie or Pyrex square container-add the topping. Place it in the oven at 350 degrees for 20-30 minutes. I like to top it with either coconut whipped topping or a dairy free low sugar ice cream 10/11/2018 1 Comment GUT HEALTH Did you know that science now knows that we make 90% of our serotonin in our gut? Hippocrates, the father of medicine, said, "disease begins in the gut" Personally I never knew just how important the gut connection was until I started getting into biohacking, learning more about how much environment and food influence the gut microbiome. As someone who has always dealt with digestion problems, food reactions, anxiety, random rashes, skin problems, and more recently an onset auto immune condition, eczema, I knew I had to find natural ways besides steroidal creams. My auto immune has flared up so severely the last few months I investigated, researched, and started trying all sorts of natural things. Many of my clients also complained to me about digestive issues Microbes that make up our gut microbiome are like communities that react to changes in their environment (mitochondria). Scientists now associate unhealthy gut microbiomes to diseases including allergies, atherosclerosis, autism, autoimmune diseases, cancer, dental cavities, depression and anxiety, diabetes, IBS (inflammatory bowel disease), obesity, as well as skin diseases like acne and psoriasis Here are things that are seemingly helping me that I wanted to pass along to you in hopes that you can upregulate your gut health to improve your overall health. Lets talk about sunlight first as it is free and feels so good! With our skin’s ability to generate vitamin D from sunlight, most of our vitamin D should be obtained from sunlight and not supplements. Vitamin D is a hormone that maintains bone health, supports immune and endocrine function, is essential to the nervous and cardiovascular systems and more – every organ and system needs vitamin D. None of our organs or systems can function optimally without vitamin D and pretty much every tissue and cell in the body has vitamin D receptors--you need them full like solar panels. Vitamin D interacts with its receptor to unlock genetic information that controls numerous metabolic processes including DNA repair, antioxidant activity, regulation of cellular proliferation and differentiation. Vitamin D controls many genes. As many as 2,000 genes may be directly or indirectly regulated by vitamin D. The exposure of our skin to UVB radiation is the main way we produce vitamin D, not through food or supplements. UVB generates 90% of the body’s vitamin D. Getting sun through a window doesn't provide the UVB spectrum. We should not ignore our body’s natural capacity to produce vitamin D through adequate sun exposure. Even as I type this I am sitting at my desk, with the window open and the sun shining on me wearing a tank top (although many bio-hacker's are into nude sunbathing--don't get arrested! I know in the city its harder to pull off). Have you ever noticed how your cat or dog knows all the sunny places in or outside of the house? They instinctively know to get sunlight, in which they end up naturally living longer and getting sick less. Try to aim for least 20-30 minutes of sun exposure a day. Some people suggest a few minutes every hour to help with sleep problems, productivity, and mood disorders. The second suggestion I have for gut health is incorporating coconut probiotic yogurt in your diet. Disclaimer: you can totally and easily make your own which I have a goal of doing this week, but these glass containers plus CocoYo is dairy-free (and vegan), soy-free, gluten-free, and low in sugar, yet it tastes delightfully tangy. They use a bit of stevia to help with the taste while keeping the sugars low. I’m what you might call a stevia super-taster, and could definitely tell there was stevia in CocoYo … it had a definite flavor, yet, it still worked. Since it is made with coconut, the yogurt has a rich and creamy consistency. I like to add things like bees pollen and sprouted pumpkin seeds. DIY yogurt update: YES! You can make it yourself but I have failed twice since I started this blog. Guess I will be buying cocoyo until I figure it out. I buy mine from Whole Foods. I keep the glass jar and re-purpose it . Spore probiotics are different than other probiotics as they are soil based and are more bioavailable as they go in to your intestines. Most probioitcs don't survive the hydrocloric acid (HLC) and are a waste of money. Check out this article about spore probiotics are superior to other probiotics Something else I learned the other day that was helpful to me was the proper timing to take the probiotic. I was taking a few hours after my last meal, but studies show it is more efficacious to take them on an empty stomach. I have since then switched to the AM instead of the PM With over 5,000 published articles of various pathways this herb can be used for, I wanted to share this gem that not many people know about. Berberine's main uses are for detoxification, heart/gut health, blood sugar regulation, AMP-K (which is the same pathway exercise activates),cell-cycle arrest, and apoptosis. Dr. Sara Gottfried has a great article about berebrine on her website that pertains more for women. Berberine helps upregulate the master antioxidant we make, glutithione . I only recently started to take this but defintley see an improvement in my skin. Fermented foods are something I'm trying to get into more as well. You can go to the store and purchase things like kimchi, sourkraught, and others. Just having a little with one meal a day can promote better gut health. More and more science is finding out any dysfunction in the brain is usually connected to the digestive system. Hence the phrases, "Whats your gut feeling?", "have you got guts", and "Trust your gut instincts." Fermented foods are some of the most potent detoxifiers, capable of drawing out a wide range of heavy metals (make sure you sweat and use binders to catch them though!). Beneficial bacteria grabs a hold of mercury, lead, aluminum, and others holding on to them and removing them through stool. If you get bloated like I do when eating plant based food fermented foods is an efficacious way to get essential amino acids, essential fatty acids, and vitamins. As veggies ferment, the cellulose (which cause bloating in many) breaks down, and they become more nourishing and mineral dense. The proteins structure of foods is unraveled through fermentation, thus becoming easier to digest. Fermented food are also said to promote weight loss. They stabilize blood sugar, which means two things: 1. They will balance appetite, leaving you feeling more satiated and less hungry 2. They create a more even and steady release of insulin so the body doesn't store fat. Another amazing fact about our body is that our intestines are as long a football field. With sitting being dubbed "the new smoking" in our sedentary lifestyles, office jobs, and commutes we have more back pain and gut stagnation. The last but not least tip I have for gut health that has helped my clients and I is consistency doing Pilates. In Pilates the quality of movement is valued over quantity of repetitions. Proper breathing is essential, and helps you execute movements with maximum power and efficiency. Also conventional or traditional workouts are weight bearing and tend to build short, bulky muscles - the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured. Pilates involves low-impact flexibility and muscular strength and endurance movements that emphasize the abdominals, the lower back, the hips, and thighs. A typical Pilates routine involves 25 to 50 repetitive strength training exercises. Pilates exercises train several muscle groups at once in smooth, continuous movements. By developing proper technique, you can actually re-train your body to move in safer, more efficient patterns of motion - invaluable for injury recovery, sports performance, good posture and optimal health. I teach Pilates Mondays and Wednesdays at 6 pm, as well as Saturdays at 9 am in my downtown Hayward bio-hacked boutique studio. 4/17/2018 0 Comments Period HacksDid you know that the tampon industry is a 3.1 BILLION dollar a year business? On average a woman will use 17,000+ feminine hygiene products in her lifetime. Cotton, which is used to make period products, is known as one of the DIRTIEST crops because of how heavily it’s sprayed with pesticides. Additionally, tampons contain one or more of the following: glyphosate, dioxins, chlorine bleach, synthetic fragrances, synthetic fibers, and petrochemical additives. Tampons are being inserted into women’s bodies and instantly absorbing into our delicate life giving tissues with whatever chemicals were used in making the product! Dioxin happens to be one of the most dangerous chemicals on the planet. According to Women’s Voices for the Earth "Chem Fatale" report: "Exposure to dioxins and furans has been linked to cancer, reproductive harm and endocrine disruption. Unfortunately … testing results reveal that both dioxins and pesticide residue are found in tampons." Dr. Mercola says, “Dioxins are persistent organic pollutants that are highly toxic, damage your immune system and may interfere with your hormone system.” Click to check out the rest of Mercola’s Article, Toxic Chemicals in Tampons Adding insult to injury, feminine hygiene products are regulated as a “medical device,” but are taxed at the sales counter, UNLIKE other medical devices. According to the U.S. Internal Revenue Service (IRS), sales tax on medical devices are paid by the manufacturer, so why are we paying taxes on something that we have no choice but to use every month? Outlined below are a few bio hacks I have used to help mitigate during a moon cycle. Let me know what you have used or want you want to try. Tell me what else you want to hear about. HACK #1 DIVA CUP The alternative I use and swear by is the Diva Cup, which resembles a diaphragm, allowing you to eliminate tampons altogether. As a vetted Diva Cup user for well over 5 years, I feel grateful to be able to avoid the use of toxic tampons. There are 2 types of Diva Cups for our changing bodies. Type one for if you are under 30 years old or have not had a child, type 2 is for women who are over 30 and or have had a child. A few benefits of the Diva Cup include:
Q: Is the Diva Cup expensive? A: Yes, but when you factor in you’ll use it once a month for up to two years it pays for itself, while saving you money and environmental impact. Q: How do I keep it clean? A: I suggest using Dr. Bronner’s Castile Soap each time you empty your cup. It can also be boiled in water for 20 minutes. Q: How long can I use it for? A: Regularly wash it and store the cup in a breathable pouch, you’ll be able to reuse the cup for up to two years. HACK#2 SUNLIGHT/PHOTOBIOMODULATION Women have the highest mitochondria (energy power houses of the body) in their ovaries. The highest density of mitochondria are found in your eyes, heart, and brain, but for women, can have up to 10 times the amount of mitochondria in our ovaries than the brain. The reason: we make life! Did you know you can stimulate your mitochondria or “power house” cells from food AND sunlight? You probably know through simple biology that the food you eat is converted to generate adenosine triphosphate (ATP), which is what gives our body energy to do things. Science has found that ATP production can be stimulated in response to near-infrared exposure. We get that near-infrared via sunlight and the correct spec of red light emitting devices. Very simply, the RIGHT light delivers an energy boost to your cells, which provide an array of benefits, number one being anti-inflammatory. Q: How much sunlight/red light do I need a day? A: At least 10 minutes with minimal clothing for the sun. For a red light device, 10 minutes front and 10 minutes back. Q: Is it ok for my eyes? A: For sunlight don’t stare directly into it, but gaze. For a red light device studies show it is helpful for your eyes, as you have a high content of mitochondria and it is responsible for modulating your sleep/wake cycles (circadian clock). Q: How long until I notice results? A: Some people will feel benefits of reduced inflammation, anxiety, depression, pain, and wound healing immediately, while others may take days. But overall, improvements in health or skin-related benefits take 8-12 weeks of consistent use. I both use and suggest the Joovv red light device and Gemba red panel. Consistently using the red light devices, I specifically have noticed a reduction of moodiness, back pain, low energy, menstrual cramps, and fatigue. When you visit https://joovv.com or https://gembared.com and use the code Ttgfit for a discount on either device on their websites. Then you will see why I call it the most worthwhile buy to date yet. FACT: I’ve got 99 problems during my cycle and red light therapy solves like 87 of them…. HACK #3 COCONUT CHARCOAL Taken orally activated coconut charcoal binds to toxins and gas to filter them out of the body. The primary uses of activated coconut charcoal are for general detoxification and alleviation of bloating and gas. It can also be used to reduce body odor from within, which helps at that time of the month with feeling uncomfortable in our lower regions. PSA: You want to make sure your charcoal is from coconut shells NOT other sources. I made that mistake at first and bought charcoal that had heavy metals in it. I like Bulletproof brand. Besides being a menstrual hack you can use charcoal to:
HACK #4 HEMP OIL Scientists now understand that we naturally (endo) produce endocannabinoinds, which are receptors that help regulate our bodies’ behavior in a myriad ways, from motor function, to appetite, and the sensation of pain. And plant-based cannabinoids, also known as phytocannabinoids, seem to be capable of picking up the slack in some ways when our bodies aren’t producing enough to manage our pain. Numerous scientific studies suggest CBD can help with many different forms of pain. In a Feb. 2003 study published in Clinical Rehabilitation, a team of researchers from Oxford examined the benefits of CBD, THC, and a combination of both in patients who suffered from “neurogenic” pain (meaning their pain originated in their nervous system). Most of the 24 patients in the study suffered from multiple sclerosis, but others had pain from spinal cord injuries or limb amputation. The study’s subjects regularly took one or more of the substances, or a placebo, at home, for two weeks while periodically reporting into the clinic. “Pain relief associated with both THC and CBD was significantly superior to placebo,” the researchers’ wrote. Not only did the patients experience significant relief, but in some cases other unpleasant symptoms like muscle spasms were also alleviated. Q: Will hemp oil make you ‘high’? A: I want to make it clear that hemp oil and marijuana are considered two distinct things. Hemp seed oil comes from the tall growing varieties of cannabis. However, it does not contain THC – the primary psychoactive compound in marijuana. Q: Will it make me hungry? A: A 2007 study published in the Journal of Nutrition, found hemp oil’s GLA (gamma-linoleic acid) content actually supports weight loss. You know how we feel like we have that “bottomless pit day”? Well, GLA works as a natural appetite suppressant to help you feel full longer. GLA also reduces sugar cravings to help lower your overall calorie intake, as well as to curb inflammation. Try adding hemp seed oil to a smoothie in the morning to help curb excess hunger throughout your day. I am sure we can all use hemp oil to alleviate the symptoms of our cycle. Research has found that hemp contains all of the essential amino acids and essential fatty acids that are necessary for human life. Hemp is also considered to be the most balanced oils for nutrition found in nature as well as easily digestible, too. All of this combined together, provides many wonderful benefits for health as well as beauty, inside and out. Q: With all the hemp oils on the market which is the cleanest sourced and most bio available? A: In my experience trying different oils, Prime My Body (PMB) is by far my favorite available on the market, as well as the cleanest. As you know as stated from the beginning, there are toxins in everything we use and take, especially being a female. It is said women wear 4 times the chemicals men do…daily!! PMB is manufactured from Quick Silver Scientific which is the leading company for heavy metal testing and superior supplements. Each hemp oil batch comes with certifications so I can be assured there is nothing tainted in my plant medicine. Also PMB has the quickest and most bioavailable system on the market which means you’ll experience instant relief like myself and others. 2/23/2018 3 Comments "Get Some" Fat BombsMatcha has been my newer jam again after I've been reading about all the health benefits, plus noting other biohackers swapping this for coffee. I'm going on 5 days strong just making matcha BP lattes, and figured what else can I make with this?? After thinking the thought I manifested a matcha fat bomb recipe on Instagram, but had to tweak it to make it my own. I wanted to make it healthier and sugar free so this is what I did. Exact products I used are hyperlinked. Enjoy! Prep time: 5 minutes Cook time: 8-10 minutes 1/3 cup cocoa butter 1/4 cup coconut oil 1/4 cup cocoa powder 1 teaspoon maca powder 1 tablespoon matcha powder 2 tablespoons moringa powder 3-4 tablespoons erythritol 1/4 cup canned coconut milk Put the maca, matcha, moringa powder, and tablespoon of erythritol in a small bowl, put aside In a double broiler add the cocoa butter and coconut oil until melted Add 1/4 of the heated mixture to the moringa, matcha, maca. stir until mixed Add the cocoa powder, rest of the erythritol to the mixture Get small bleach free, recycled parchment cups and add 1/2 the chocolate mixture to the bottom. Freeze 5-10 minutes Add the 3 Green mixture, freeze 5-10 minutes Keep the chocolate in the double broiler while they freeze so it doesn't need to be reheated Add the rest of the chocolate to cover the tops and enjoy after another 10-15 minutes. This was so easy and tasted great. I thought the green powder might be overpowering but it was delicate and evidence has shown that moringa extract can be effective in reducing and controlling weight gain in mice. Its high vitamin B content helps with smooth and efficient digestion and can assist the body when converting food into energy, as opposed to storing it as fat. Moringa is thought to:
Maca Root Benefits:
Matcha benefits:
2/16/2018 2 Comments Holistic dentistry
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Lisa PattersonA credentialed fitness trainer, has been helping people of all ages to achieve their fitness goals. Archives
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