Wellness: The Nut Butter Breakdown

Almond butter slathered on top of crisp apple slices or a little peanut butter swirled into my hot morning oatmeal are some of my favorite things to eat. Nut butters are everywhere these days and have been clearly growing in popularity within the food world. You’ve got peanut, almond, sunflower, cashew, and even brazil nut and hazelnut butter. Pretty much put any nut/seed into a food processor and you’ve got             butter. Since the most relevant and well-known right now are almond, sunflower and peanut, I’m going to break them down for those who want to know more about their basic nutrition and how exactly you are feeding your body next time you eat one of them below. Honestly I was really curious because I’d never known the real difference either, so here we are haha.

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The consensus

All of these guys, especially sunflower seed butter, contain good, monounsaturated fats. These are great for lowering bad cholesterol while raising the good, and they are amazing for overall brain + cognitive function since our brain is mostly made up of fats. In regards to which one is the best for you overall health-wise, I’d say it just depends. All of them have healthy amounts of protein, fat and carbs, along with other things such as Vitamin E and selenium, just different amounts depending on the butter. Personally, I believe Almond butter to be overall #1 because of it’s percentages of magnesium, calcium, and iron, while also maintaining the pretty similar levels of fat and calories with the other two. Taste-wise, the winner hands down goes to sunflower seed butter.

Remember: When you buy your next nut/seed butter make sure to buy it in it’s most pure form. Aka: little to no additives. Those tend to sneak in there among certain brands and it just adds to the calorie/sugar intake that you didn’t ask for!

 

Recipe: Healthy Turkey Chili (Family Style)

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This stuff is like crack. One of my absolute favorite hearty meals that’s perfect for winter and comes together super quickly. It’s another home recipe, but I mean those are always the best anyways, right? THANKS MOM. Let’s dive right in to it!:

What you’ll need:

turkey-chili

Not pictured above: Avocado oil, 1 Tbsp minced garlic, 4 packs of ground turkey (we bought from Costco)

Directions:

  1. Drizzle some oil into LARGE soup pot so that it thinly covers the bottom of the pot. Place heat on low.
  2. Add the diced: 1 bunch cilantro (not 2) + jalapeno + onions + cumin + salt & pepper + garlic. Let simmer until onions are translucent and the smell is pretty fragrant (about 5-7 minutes).
  3. Next mix in all of the ground turkey. Let cook until turkey is brown/tender.
  4. OPTIONAL: Carefully drain the liquid from the turkey (fat). Or not, for more flavor 😉
  5. Next, add both boxes of the broth into the mix and let cook on medium heat for about 10-15 minutes.
  6. Lastly, add all 6 cans of white kidney beans. Cook for another 10 minutes or so, then you’re ready to serve!
  7. ALL DONE.

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We ate this for dinner on Monday night and laid out some optional toppings for everyone to pick and choose from. Here’s what we did:

Avocado Slices

Sour Cream

Cheddar Cheese

Cilantro

Cholula Hot Sauce

Wellness: Good vs. Bad Fats

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FIRST THINGS FIRST: The main thing you need to get through your head if you are still contemplating eating fats:

NOT ALL FATS ARE CREATED EQUAL! Fats are vital for both your physical and mental health. Now learn up!:

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**Read why grass-fed butter is actually pretty damn good for you.

Sources: 1 | 2 | 3 | 4 

Recipe: Turmeric Oatmeal

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I came back from Mammoth on Sunday and woke up Monday with a hor.ri.ble cold, so I was trying to figure out something that was both warming and anti-inflammatory that I could eat for breakfast. First thing that came to mind was of course oatmeal, and then regarding something with inflammatory-fighting powers I thought duh, turmeric. At first it sounded super weird to me but then I thought about how good I could make this with some added honey and other spices to tone down the intensity of the turmeric.

I ended up adding some adaptogens to manage any unwanted stress, as well as chia seeds, bee pollen, and almond butter for some protein. ANYWAYS, it turned out being SO bombbb and I highly recommend trying it out especially for those colder days! 

OATS:

turmeric-oatmeal

TOPPINGS:

Sprinkle of Black Pepper (helps the absorption of the Turmeric by about 200% !)

Bee Pollen

Pomegranate seeds

Almond Butter

Chia Seeds

Drizzle of Honey

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Added a little bit of maca powder to the oatmeal for some extra nutritional boost- completely optional
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Dat thick thick good gooood

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SO thick and good and filling and tasty. Ugh. That is all.

Wellness: Aspartame

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Does it puzzle anyone else why people still choose to drink diet drinks?? (Not to mention normal soda, too) Like it genuinely baffles me! Even after all of the research that is put out there and the studies that have shown us that the term “diet” in front of any food or drink, is straight up fooling you.

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If you’re looking to sweeten a drink, it’s always better to go the natural route. Your body will recognize it more than these artificial chemicals that it doesn’t know how to process! Anything sweet in general should always be taken in moderation of course. If you’re ever confused about what to use, just ask yourself which one is the most nature-derived. The more closely a product is sourced from nature/plants/the earth the better it will be for you and easier for your body to process. Plus some even have health benefits such as honey and it’s inflammatory-fighting powers for example.

Sources:

1 | 2 | 3

Recipe: Mom’s Famous Salad Dressing

Just like last week’s turkey recipe, this is so simple it’s almost funny for me to post it. BUT, since literally everyone I’ve made it for asks “what’s in this dressing?!”, I feel like it’s my duty to finally get you in on the secret that was passed down to me from my mom! It’s so good and healthy that people (even the not so health conscious people) will enjoy it without a doubt. PLUS, I hope this helps others understand that making at-home dressings is so much more fun and super super easy!

What you need:

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Just blend together and enjoy!

The best part about these dressings is that you can tweak them to be however you’d like. For example, I made an impromptu caesar dressing the other night by substituting the basil with feta cheese and going lighter on the lemon/honey, then I just added some fish sauce since I didn’t have sardines on hand. It turned out really really good, I was super happy with myself hahaha.

Wellness: Colloidal Silver

The best part about these Wednesday Wellness posts for me is that I get to learn so.much. just by putting together these mini FAQ’s for you guys. This one was super fascinating for me and I seriously learned so much with all the research I did haha.

So, my dad and mom are big fans, and have been using colloidal silver ever since I can remember. Dad would always say, “just put some colloidal silver on it” whenever I had a scrape or infection or something along those lines and I was like ehhh hell no. Silver?! BUT as you’ll see below, this stuff is legit. It’s been used around the world for centuries and of course, the U.S. is the last to adopt a tried and tested medicine alternative…

I decided to really look into it recently and wanted to get the word out since I think people shouldn’t continue to be afraid of the stuff! Read read read!:

colloidal-silver

Looking to buy some?

This one and this one looked pretty promising.

Side Note: I got all of my information from these websites/articles!:

http://educate-yourself.org/cs/csfaq.shtml

https://draxe.com/colloidal-silver-benefits/

Recipe: Simple Ground Turkey

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So much flavor, so little time (actually though because it literally takes about 8 minutes total to throw this deliciousness together..)

This recipe is fitting I guess since Thanksgiving was yesterday after all…(didn’t even think about that haha) SO I hope this might be a little easier than roasting an entire turkey…

I’m still nibbling on this as a quick snack throughout the day and it’s getting better and better as the days go by in my opinion…

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What you’ll need:

  • Ground Turkey
  • Spices: Italian seasoning, dried oregano, salt/pepper, lemon pepper, cumin
  • Extra virgin olive oil
  • Handful of baby tomatoes, red/yellow peppers, chives

How to make:

  • Drizzle big pan with olive oil
  • Throw in the entire pack of ground turkey first since this will take longer to cook than the veggies
  • Season the turkey with the spices listed (I put extra cumin in for a little more kick) and mix.
  • Throw in the chopped veggies and mix again.
  • Let it all sizzle and cook, while simultaneously chopping up the turkey as you go so it remains as little separated chunks.

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^All the juices and flavors really come out after a few minutes of cooking. Also, don’t mind the mess I made on the stove…Clean cooking is overrated though let’s be real.

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I threw it over a bed of lettuce with: avocado, beets, feta, and hot pickled carrots/onions and lemon!!

so.simple. SO. GOOD.

Just throw onto salads, lettuce wraps, or eat it on its own as a side dish! I like to eat it with some Cholula or mustard on its own. YUM.

Wellness: Adaptogens

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If you haven’t heard of adaptogens don’t worry, they haven’t become suuuper super mainstream yet, but I think their time is coming any minute now. They’ve been around for a while within the Ayurvedic world and Chinese medicine has been using them for centuries. But as of recently, research has proven them to have huge benefits in the world  natural medicine for both short and long-term use! This is amazing especially in regards to the sense that we are steering further away from having to rely on nasty pharmaceuticals.

If you want the low down on adaptogens in further detail, this girl is a guru on the topic and wrote an awesome article about them!

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Looking to buy some? Check out:

Sun Potion

Moondeli

Naikela Botanicals

Healthforce

Supplements for Hangovers

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Alright so, they say once you hit 25, hangovers get really real. Which means i’ve got about 3 years left of these “mild” hangovers. Not that I drink a ton anyways, but I’m all about that non-hangover life as much as possible so I felt like I should, mostly for myself and anyone else curious out there, come up with a list of the best hangover supplements that can help you recover the next day. In no way am I a supplement expert but I did a lot of research on this so I believe these are honestly the best options. PLUS, I already take NAC/minerals/vitamin C and can say those truly work wonders.

Bottom line before reading: When you drink alcohol, your body turns it into acetaldehyde, a highly-reactive compound that is actually much more toxic to your brain than alcohol itself.* Hangovers are  basically caused by your body’s enzymes and antioxidants trying to get rid of acetaldehyde and detoxify your system. The list below are all extremely good for replenishing those systems and compounds that have been depleted from drinking.

1 | 2 | 3 | 4 | 5 | 6

hangover-supplements

Tip: Try to find a supplement or powder that is highly absorbable or has high “bioavailability” in order for the body’s digestive system to not simply break it down without entering the blood system and work properly.