Miso Mushroom Soup

Last week I posted a picture on FaceBook of this soup I made and so many of you wanted the recipe…so here you go!

I love this soup because it is full of immune boosting ingredients and is incredibly flavorful.

By the way, this recipe is modified from VeganYackAttack.com.

Ingredients:

  • 2 Tbs. water
  • 2 large white onions, thin half-slices (3 cups)
  • 3 cloves garlic, finely chopped
  • 3 cups baby bella mushrooms, sliced
  • 4 cups bone broth (or water)
  • 2 Tbs. miso paste (red or yellow)
  • 1 12 oz. package raw kelp noodles, rinsed
  • 1.5 tsps. coconut aminos or Bragg’s liquid aminos
  • Optional: 1 sheet nori seaweed, torn into smaller pieces
  • Optional: 1 tsp. hot pepper sesame oil or coconut oil

How to:

  • Crush garlic and set aside
  • Place 2 tbs. water in a large pot over medium heat and add the sliced onions. Cover with lid and stir every 2-3 mins. Add the garlic once the onions start to turn clear.
  • After 7-8 mins, add the mushrooms and cover with lid, stirring occasionally. Cook for a few mins until the mushrooms soften.
  • Add broth or water and stir in the miso paste and add kelp noodles. Cover with lid and simmer on low heat for 10 minutes.
  • Once the noodles have relaxed, add the seaweed pieces, hot sesame oil and liquid aminos. Stir and serve!

Until next time, I’m wishing you Unstoppable Health!

~Rebecca

 

Gut healing & anti-inflammatory soup

Do you feel like your gut health could use some support? You’re probably right!
Most of us need to take at least one healthy action each day to offset the many ways our gut gets damaged and stressed simply by living a busy lifestyle.
Today I’m sharing one of my favorite recipes with you and it is full of great gut healing & anti-inflammatory ingredients.

Why is this soup so healing?

This soup is loaded with nutrients that help your gut lining to heal, strengthen your immune system, aid in the balance of inflammation, and provide your body with key vitamins and minerals that support your muscles, brain, skin, and connective tissue.
For more information on the benefits of bone broth, click here.

Slow Cooker Chicken Veggie Soup

  • 4 chicken thighs
  • 1 large carrot, organic and unpeeled, chopped
  • 4 stalks celery, chopped
  • 1 small patty pan squash (yellow), chopped
  • 1 small zucchini, chopped
  • 1 medium onion, chopped
  • 2-3 cloves finely chopped garlic
  • 2 Tbs. Italian seasoning, 2 tsp. sea salt, 1 tsp. turmeric powder
  • Splash of vinegar or lemon juice
  • 8 cups water
  • 1 bunch Dino kale (optional)
  1. In a large slow cooker, add chicken thighs, water, herbs, salt, and lemon or vinegar.
  2. Cook on high for 4 hrs. or overnight on low.
  3. Add veggies and cook another 2 hrs.
  4. If adding kale, add it 1 hr before serving.

You can enjoy the soup any time of the day, even breakfast!

For more information on how to take your gut health to the next level, take advantage of a free Unstoppable Health Discovery Session with me today!

​​​​​Until next time, I’m wishing you unstoppable health. 🙂

~Rebecca

3 Nutritional Secrets for Longevity

Much as you may want to, you can’t freeze time and stop the aging process. However, there are certainly things that you CAN do to make your body and mind more healthy and youthful.
Today I’d like to share 3 nutritional secrets with you about how you can more effectively protect your cells from accelerated aging so you can experience better energy, less symptoms, and enjoy life more fully.

Secret #1:

Lemon balm tea
Lemon balm tea fends off DNA damage (especially from radiation), increases your master cell protector (antioxidant), glutathione, and boosts brain health.
In the study on how lemon balm tea reduced cell damage, participants drank 2 cups/day for 30 days and significant improvements were shown. Lemon balm also boosts brain health by eliminating free radicals that damage brain cells (it contains eugenol, a powerful antioxidant). It also contains rosmarinic acid which has been shown to improve blood flow to the brain. Lemon balm has also been shown to improve GABA, a calming brain chemical that protects brain cells from over excitation which can result in cell death.

Secret #2:

Reduce toxin exposure. Toxins are unavoidable and yet there’s so much you can do to protect your body against toxins and extend the life of your cells! When your cells get damaged, you can’t fight disease effectively and you certainly don’t feel your best.
Toxins include things like pesticides, heavy metals, and even household products like air fresheners (more on that another time!). You can reduce your toxin exposure by drinking plenty of clean, filtered water; eating organic food that’s free of pesticides and other toxic chemicals, sweating (exercise, sauna), and breathing clean air. What you do consistently and frequently adds up fast so dialing in your food, water, breathing, and movement makes a huge impact over time.

Secret #3:

Replace key nutrients. I mentioned glutathione earlier. It’s your body’s master cellular protector. One of the building blocks your body needs to make glutathione is an amino acid called cysteine. It’s found in high amounts in animal protein (chicken, duck, turkey, pork, cottage cheese, yogurt, eggs, and ricotta) as well as broccoli, red peppers and onions.
Sulfur-rich foods like arugula, broccoli, cauliflower, cabbage, kale, and eggs are also needed to make glutathione.

When you approach your health with the attitude that your body was designed to be healthy and that how you take care of yourself really matters, it’s a game changer! Symptoms are common at any age. More and more I am seeing younger people struggling with their health. I also know it’s possible to be older in years and feel great in your body because I have clients who are living proof.
Use these 3 secrets to clear the path for your innate healing to occur so you can enjoy your life more fully.
If you would like to explore how to take your health to the next level faster, let’s chat about it!
You can set up a complimentary Unstoppable Health Discovery Session with me here.

Until next time, I’m wishing you unstoppable health!

~Rebecca

The hormone that helps you heal, lose weight, and feel great!

Did you know that there is a hormone that boosts your immune system, wound-healing, longevity, digestion, and weight loss?
It turns out that oxytocin, also known as the love hormone or bonding hormone, has a greater impact on our health than it’s gotten credit for.

Here are some benefits of stable oxytocin levels:

  • Reduces levels of the stress hormone cortisol
  • Lowers blood pressure
  • Improved blood sugar levels and weight loss (reduce emotional eating and help reduce appetite)
  • Improves gut motility and decreases intestinal inflammation (Both oxytocin and the receptor site for oxytocin have been found in the intestinal tract!)

A little more on that inflammation point, Dr. Michael Gershon, author of The Second Brain (a great book detailing how the gut works) and chairman of the department of anatomy and cell biology at Columbia University, found that oxytocin reduces gastrointestinal inflammation. Besides being painful, intestinal inflammation can also contribute to:

  • Food sensitivities
  • Autoimmune disorders
  • Systemic infections within the gut, imbalances in your gut flora

So oxytocin is a healing hormone! And the great news is that you stimulate production of oxytocin when you:

  • Give and receive hugs (20 seconds long is best! And aim for 8 per day)
  • Express genuine gratitude
  • Express love
  • Give a gift or do something nice for someone
  • Talk with a friend (in person or on the phone)
  • Take a walk (in nature is best)
  • Listen to music you love
  • Laugh out loud
  • Have orgasms
  • Get a massage
  • Pet a pet

I’m excited for you to get into the routine of boosting your oxytocin levels and start feeling even healthier and more vibrant.

Until next time, I’m wishing you unstoppable health!

~Rebecca

Want to have naturally thicker, healthier hair?

Your outer health and appearance have a lot to do with what is going on inside your body. When you eat a diet that is just right for you, drink enough water, move your body, manage your stress level, and address internal imbalances like gut inflammation; your skin, teeth, hair, and muscle-to-fat ratio all thrive!

Now, one of the ways that internal imbalances show up on the outside is thinning hair. What’s crazy is that you generally start to notice your hair is falling out/thinning 6 weeks to 3 months after the event(s) that caused your body stress and shifted you into a state called telogen effluvium (losing hair faster than growing new hair).

Dialing in your self-care, how you eat/move/hydrate/manage stress, is ESSENTIAL to being healthy both inside and out and I’ll share more in a moment on how I can support you to discover where your best health has been hiding. But first, I want to let you in on a natural beauty secret for having thicker, healthier hair: Castor oil

Castor oil is an oil you can buy at the store and apply to your hair. It’s considered an age old remedy for boosting hair thickness, beauty, and preventing hair loss. Great for eyelashes too! Here are some hair benefits from castor oil:

1.    Naturally anti-bacterial and anti-fungal. This is helpful if you have dandruff, folliculitis or other scalp infections which can cause hair loss and thinning.

2.    Ricinoleic acid. This fatty acid makes up 90% of castor oil and helps boost hair growth by improving circulation of blood and nutrients to the scalp as well as rebalance the natural PH of the hair.

3.    Contains keratin boosting antioxidants that help your hair to be smoother and stronger.

4.    Castor oil is also high in  other nutrients that are important for good hair quality such as Vitamin E, minerals, proteins, and Omega 6 and 9 fatty acids.

How to:

Test a small amount of castor oil on your skin (inner arm) to make sure your body isn’t reactive to it. If you aren’t reactive, great!

1-2x/week, massage a 1/4-1 teaspoon of castor oil into your scalp with your hands. This is great for increasing circulation to your scalp! It works best if your scalp is damp so you can use a spray bottle to dampen the roots of your hair before massaging in the oil. A great time to do this in the evening and then you can wash the oil out in the morning.

So enjoy this natural beauty tip!  And remember what I shared with you today. Natural beauty starts on the inside. If you’ve been putting off your health or self-care for any reason, it’s never too late to dive in! And I’d love to help you regain your health so you can feel great and enjoy your life fully. If you’d like to explore how I can support you to have unstoppable health, please connect with me here.

Until then, have a beautiful day!

~Rebecca

4 tools for boosting your metabolism hormones!

Did you know that your fat cells make a hormone that’s linked to losing weight and keeping it off?

Leptin is a super important hormone for feeling satisfied after a meal and telling your brain to either kick on the fat-burning thermostat in your body or turn it down. Interestingly, leptin also plays an important role in inflammation, immune system function, and fertility.

Now, as with all hormones, more isn’t necessarily better.

In today’s newsletter, I’m going to briefly tell you what you need to know about leptin so that you can have greater success with feeling satisfied from your meals and balancing your weight AND 4 tools to support your metabolism hormone leptin.

Before that, I want to invite any Bay Area locals to join me this Thursday, Jan 26th and/or Saturday February 3rd to attend Stress & Your Gut, a free wellness talk on how to release extra weight, improve energy and improve digestion. Please see the Upcoming Events column on the right for details.

Leptin and leptin resistance

Leptin needs to be at the right level for you to experience satisfaction from meals, balanced appetite, and balanced weight. You don’t want it to be too high or too low. Ironically, having too high a leptin level is a more common problem for people struggling with weight and appetite. You see, when the body has too much fat, the fat cells release a lot of leptin and that information goes to the brain…but when there is metabolic damage, your brain may not get the signal! When your brain doesn’t “see” that you have plenty of leptin and therefore plenty of fat already, it reacts by telling you that you’re starving and to keep eating. The brain also tells you to conserve energy so you may feel tired and lethargic as well as burning fewer calories at rest. Not a good combo!

Some causes of leptin resistance

  • Lack of sleep
  • High stress
  • High simple carb intake
  • Overeating
  • Exercising too much
  • High insulin (another hormone related to fat storage and metabolism)

4 tools for supporting your metabolic hormone leptin

1) Eat quality fat, protein, and carbs~get your carbs from veggies and limit or remove grains; Gluten in particular is well known for weakening the gut lining after its eaten which can lead to inflammation in the hypothalamus in your brain and reduce leptin sensitivity. 

2) Get to bed by 10pm and get 7-8 hrs of good quality sleep each night.

3) Exercise…but don’t overdo it. Mix it up and listen to your body. You should feel good when you’re done.

4) Eat every 3-4 hrs (rather than snacking often) to give your hormones a break.

Until next time, I’m wishing you Unstoppable Health!

~Rebecca

3 tips for batch cooking success!

Would you like to save time, money, and effort while you get into the best health of your life?
Batch cooking is an amazing tool for you! Here are 3 tips for getting started and some great recipes to enjoy!

What is batch cooking and why is it awesome?

Batch cooking is a system of meal prep where you prepare most of your meals and snacks for the week all in one 1-2 hr window per week. Considering that it takes most people 20-30 minutes every night to prepare dinner plus anywhere from 10-20 minutes each for breakfast and lunch prep, this method will save you HOURS every single week!
This method is also great if you experience decision fatigue at the end of your day (i.e. what the heck am I gonna make for dinner?!).
Another great benefit of batch cooking is that when you buy food in bulk, you’ll save money at the grocery store as well as have the opportunity to dine out less. The most important money savings benefit to you is of course boosting your greatest asset: your health! Poor health is one of the biggest financial drains and the more you invest in creating a body and mind that allows you to feel great and function independently, the better off you’ll be all the way around.

Tip #1

Gather up what you like to eat! This can be recipes that you’ve saved or simply a list of foods you enjoy.
For your first time batch cooking, you can simply choose 3 meals (1 each for breakfast, lunch, and dinner) and make enough for leftovers for 2-3 days.

Tip #2

Put your grocery shopping day and batch cooking day on your calendar! A lot of people resist this step initially and it prevents them from integrating this tool into their lives quickly and easily. Life is full of distractions and always will be, so your secret to success includes making the choice to prioritize yourself, commit to taking this action and enjoying how much easier your week feels when you do this.

Tip #3

Have some sort of food storage and labels. This can be as simple as food storage bags or putting food into bowls and covering the top with wrap, or, my favorite, use glass containers with locking lids. As far as labels go, you can tape a paper label or use erasable food labels like these. Start with what is super easy for you and doesn’t create a mental roadblock.

Recipes!

Here are some delicious recipes that are easy to batch cook!

Egg muffins
Taco salad
Spaghetti bolognese
Zoodle meals!
Miso Mushroom soup

Until next time, I’m wishing you Unstoppable Health!

~Rebecca

3 Secret Tools for Staying Healthy & Slim This Holiday Season (Part 2)

Last time, I shared 3 secret tools with you so that you can stay slim and healthy this holiday season. In case you missed it, you can access those tools here.
Today I want to share 3 more secret tools with you so you can have an amazing holiday and go into 2018 feeling unstoppable!

3 More Healthy & Slim Holiday Secret Tools

1. Celebrate earlier in the day and get to bed at a reasonable time (lack of sleep weakens your immune system and also leads to poor blood sugar balance (translation: your body will want to store fat and you are more likely to get sick). Staying up later on occasion can be okay, but making a habit out of it will certainly make any goal you have that much harder.
2. If you drink alcohol, sip on drinks and savor them to keep alcohol intake lower. Also have a glass of water in between drinks.

3. Do some emotional “prepping” before partying. This cuts down on nervous eating and drinking & keeps you mindful so you can enjoy socializing even more. Emotional stress is taxing to your physical health: Your hormones, weight, energy, and immune system all suffer when you are feeling stressed, overwhelmed or anxious.

Some great ways you can keep your emotional stress level down are going outside for fresh air or a walk, mindful breathing, journaling, repeating words of encouragement or a motivating mantra to yourself (in your head or out loud), thinking of 1-3 things you feel grateful for, enjoying a 3-minute Pleasure Meditation, or using a HeartMath Inner Balance biofeedback device. You’ll benefit the most from doing some emotional prepping in the morning before getting out of bed, at night before going to sleep and a few minutes before going to a party or event. Start by picking one of these ways to prep and do it once a day. You can even do some of these preps while you are waiting at a traffic light, before eating a meal, while drinking water…with awareness, it easily fits right into your day!

Have you met anyone who enjoys yo-yo’ing health? Me neither. If you’re ready to get off the seesaw, all it takes is willingness and replacing the tools that aren’t working for you. These tips will help you feel and look great all year long. Pick 1 of these tips to get started living smarter, not harder. Good health is your greatest asset in life! When you feel good, you engage with life more and enjoy life more. Everybody wins! You absolutely can too.

Until next time, I’m wishing you Unstoppable Health!

In health, & happiness
~Rebecca

Keto Chocolate Chip Cookies

Before digging out your old cookie recipe that’s full of sugar and flour that’ll send your blood sugar through the roof and your skinny jeans out of commission, consider this: A completely healthy cookie recipe that TASTES just as delicious….maybe even more delicious. Send your excuses packing (i.e. “I don’t make cookies that often so I’ll just eat the “good ones”, “Those healthy cookie recipes aren’t as good”) and kindly stop and listen. You can enjoy delicious tasty treats that are also good for you.

Ingredients:

  • 1 cup butter, room temp (preferably grassfed and/or organic) OR coconut oil
  • 1 egg
  • 1.5 cups blanched almond flour
  • 1/2 cup coconut flour
  • 1-1.5 cups coconut Lakanto (monk fruit and erythritol blend) OR palm sugar OR xylitol OR Swerve (I used 1 cup and it was perfect, but I like things less sweet)
  • 1 tsp vanilla
  • 1 tsp sea salt
  • 1 tsp aluminum-free baking powder
  • 1/2 cup of your favorite chocolate, chopped into chocolate chip sizes. Lily’s chocolate chips, Equal Exchange and Alter Eco are all great. You can also use ChocoPerfection Bars which are sweetened with chicory root.

How to:

  1. Blend butter, egg, vanilla, and sweetener thoroughly in large mixing bowl with electric mixer.
  2. While mixing, add in the rest of the ingredients (chocolate last).
  3. Preheat oven to 325.
  4. Place dough into tablespoon sized balls and push flat (3/4 inch thick) on parchment paper covered cookie sheets.
  5. Bake for 17-20 mins or until golden brown. Cool completely.

Makes about 24 small cookies.

These cookies were so super delicious–and won’t sabotage your energy or waistline like treats with sugar and flour.

Enjoy!

 

In health,

Rebecca

3 Secret Tools for Staying Healthy & Slim This Holiday Season (Part 1 of 2)

Do you usually struggle over the holidays with too much to do and not enough time? Do you tend to start the New Year off with pounds of extra fat? What about missing out on fun with family or friends because you’re sick or feeling exhausted?

You’re not alone.

Many of my clients have had similar challenges that they were able to move beyond once they tried a new approach. Doing things the same old way and expecting different results doesn’t work for anyone!
It took using some different tools for them to get different (better!) results.  The good news is that I’m going to share 3 tried and true tools that you can start using to make this holiday season your best yet!

3 Healthy & Slim Holiday Secret Tools

1) Enjoy it all…just not all at once. Did you make/have a dozen side dishes on Thanksgiving? Are your holiday menus often overwhelming? Solution: spread it out! Who says you can only have those foods you love on just those holidays? Pick your favorite meals or sides and spread them out during the holiday season and savor them fully in reasonable amounts.

2) Transform your favorite holiday meals! You can upgrade any meal at any time so that it not only tastes GREAT but that you feel great when you eat it. Every client success story I’ve witnessed over the years uses this tool. Maybe you had a meal recently that you’ve loved in the past, but now it makes you feel bloated, tired, or heavy. Try an ingredient swap! You’ll find very similar and equally delicious flavor combos you’ll love that won’t set you back with your health goals. Is there an ingredient you know isn’t working for you? Use good ‘ol Google to search for the meal without that ingredient (common examples are dairy-free, grain-free, or sugar-free). There are TONS of great free recipes to help you get ideas. Here are some of my favorites. And have you tried my fat-burning keto egg nog yet? 🙂

3) Pick active ways to celebrate. What activity do you love doing? Some folks take a walk, others play a group sport or a game, or take the opportunity to try something new. Pick something that sounds fun for you. You don’t have to do the same thing every holiday. Perhaps your new tradition will be finding a new, fun activity to try. Here are some ideas to get you moving and here are some festive family fun options as well.
Next week I’ll be sharing 3 more secret tools with you.

Until next time, I’m wishing you Unstoppable Health!

In health, & happiness
~Rebecca