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8 Most Nutrient Dense Foods

The 8 Most Nutrient Dense Foods on Earth
Written by Jill Ettinger   
Food shopping
We all know which foods we do best to avoid (right?). Despite the alluring appeal of Oreos, Mountain Dew or McAnything, processed foods provide little nutrition and a whole lot of risks. But when it comes to the good stuff—what are the best foods to put into our bodies? While experts all agree we need a variety of foods for a healthy diet, do you know which are the healthiest of the bunch? The answers may surprise and delight you.

1. Spirulina: While the thought of eating lake algae might gross you out, spirulina is actually pretty tasty, especially blended into a smoothie or hidden in a chocolate bar. It has more antioxidants than any other food on earth and is loaded with protein and minerals making it the most nutrient dense food.
2. Kale: According to Dr. Joel Fuhrman, kale is the most nutritious food, loaded with minerals, vitamins, fiber and amino acids, as well as important antioxidants that reduce inflammation and can prevent cancer. It's also delicious and an easy to prepare, versatile food.
3. Hemp Seeds: What do you get when you combine protein, fiber, essential fatty acids, antioxidants, amino acids, vitamins and minerals? Hemp, of course. This easily digestible seed is versatile, easy to use and extremely tasty, too.
4. Chocolate: Yes, you read right. Cacao beans are so nutrient-dense that scientists haven't even begun to identify all the benefits in the little bean yet. Don't grab a Snickers though—the good stuff is found only in raw cacao beans or nibs (or really, really dark chocolate). Minerals, vitamins and tons of antioxidants are great for your heart, skin, and release chemicals in the brain that make you feel like you're in love.
5. Broccoli: Mom was right, you should eat your broccoli if you want a healthy digestive system and to decrease your risk of cancer. Broccoli has a wide range of yumminess too, from soups and stews to stir fry.
6. Spinach: Popeye was onto something with that spinach fixation. But skip the canned stuff and stick with fresh or frozen for an antioxidant, protein and fiber-rich burst of healthy goodness. Fresh or cooked, spinach's sweet and hardy flavor brightens any meal.
7. Chia: The Aztec warriors may have died out, but their legacy is alive and strong in the chia seed. This yummy, unassuming ancient favorite is loaded with omega fats, protein and fiber. Dr. Weil says it's a better choice than flax because "chia is so rich in antioxidants that the seeds don't deteriorate and can be stored for long periods without becoming rancid."
8. Berries: Unlike other fruit, berries tend to be less sugary and full of vital vitamins, minerals and those free-radical avenging antioxidants. Wild berries are always a great choice, especially black raspberries.

Keep in touch with Jill on Twitter @jillettinger
Image: USACE Europe District

Grapefruit Ginger Juice Recipe

Organic Grapefruit Ginger Juice RecipePDF Print E-mail
Written by John Klein   
Organic Grapefruit Ginger Juice
Looking for a great juice recipe? Then you will enjoy this pick me up Organic Grapefruit Ginger Juice Recipe to get your morning started right.

1 Grapefruit peeled
1 inch fresh peeled Ginger 2 inches if you want it spicier
1 Swiss chard leaf
1 Carrot
1 Orange peeled
½ cup ice
1 cup of water or 1 cup of apple juice Ad all ingredients into vitamix and blend until all ingredients are fully blended usually 30 seconds to 1 minute. Pour into a glass and enjoy this refreshing nutritious organic juice.

The Benefits of An Apple A Day

An Apple a Day May Keep Aging At BayPDF Print E-mail
Written by Healthy Beauty Junkie   
Green apple
It turns out the old adage is true: and an apple a day may help keep the doctor (or plastic surgeon) away. That Eve was onto something...

From a consumption standpoint, apples offer a lot of bang for the buck. High in fiber, they help regulate blood sugar and ward off sugar cravings. Spikes in insulin ultimately wreak havoc on the body’s ability create new collagen, causing skin to become lax and wrinkled. Granny Smith & Red Delicious apples in particular contain high levels of collagen and elastin, both beneficial to healthy, youthful skin. Apples are also rich in a variety of polyphenols, the varying with the type of apple, and is also a source Vitamin C, though not a major one.

Topically, apple extracts are used in a variety of formulas designed to lighten dark spots caused by sun exposure, speed up cell turnover, brighten dull complexions, decrease wrinkles and to improve overall texture and tone. For example, Juice Beauty uses organic apple juice as their star ingredient, along with a host of other potent anti-aging ingredients such as in their Age Defy Green Apple Collection, designed to “brighten, lighten and tighten”. Naturally occurring malic acid (an alpha hydroxy acid) helps dissolve dead skin cells and is especially beneficial to those with oilier skin to help clear up blackheads and regulate oil production. If you're skin is sensitive, this range isn't for you.

If you'd prefer a DIY approach, try apple cider vinegar. Use a solution of 1 part water:1 part apple cider vinegar for a skin treatment that’s naturally rich in malic acid. Used as a toner, it will refine skin, helping to dissolve dead surface cells and balance pH. For those with more sensitive skin, it may be wise to rinse after letting it sit for 10-15 minutes. You may never look at an apple the same again.
Interested in discovering and trying healthy beauty & wellness products? Check out Goodebox, a monthly sample service delivering expertly vetted trial size products to your door each month.
Image: MsBarrows

DIY Botanical Perfumes and Colognes

Making Botanical Perfumes & Colognes

Did you know that most perfumes and colognes are manufactured using synthetic chemicals, even petroleum? Many of these ingredients do not need to be listed on the labels, but are known allergens, hormone disruptors, and irritants. The majority have never even been studied for cosmetic use! This is pretty scary, but the good news is that we can easily create our own perfumes and colognes from natural ingredients. Not only are they safer, but many botanicals also have therapeutic properties that are grounding, energizing, relaxing, stimulating, uplifting, and balancing. True, these fragrances will need to be reapplied more often than their chemical counterparts, but they are much better for our minds and bodies.  If in need of a little sprucing up during the day, carry a small bottle of your favorite aroma in your purse. You can even make special formulas like a relaxing blend for stressful situations or something energizing for afternoons that drag. The options are endless!  Below are several blends that I have played around with, but feel free to concoct your own special recipes.

Orange Spice Cologne

A warming, spicy, and exotic blend that will lift spirits, invigorate senses, alleviate stress, mental fatigue, and tension. The aroma is delightfully reminiscent of Chai tea.
  • 1 organic Cinnamon Stick
  • 25 organic whole Cardamom Pods
  • 15 organic Cloves
  • 1 organic Vanilla Bean – cut into small pieces
  • 1 fresh organic Orange peel – zest only
  • 8 oz Vodka
Crush spices in a mortar and pestle. Combine with Vanilla Bean pieces, Orange peel zest, and vodka in a glass mason jar. Cap tightly and shake once or more per day. After 2-6 weeks, strain the spices and pour the infused liquid into a glass bottle with a mister top. Simply add more spices if you desire a stronger cologne.

Citrus Cologne

A fresh citrus scent with herbal notes, this uplifting aroma is stimulating and revitalizing.
  • 1 fresh organic Lemon peel – zest only
  • 1 fresh organic Grapefruit peel – zest only
  • Organic essential oil of choice, examples: Basil, Chamomile, Lavender, or Peppermint
  • 8 oz Vodka
Combine Lemon and Grapefruit peel zest in a glass mason jar and add vodka until the liquid rises above the peel zest by at least 1”.  Cap tightly and shake once or more per day. After 2-6 weeks, strain out the citrus peels and pour the resulting cologne into a glass bottle with a mister top. Add 2 drops of essential oil for each tablespoon of finished cologne. Add more essential oil if you desire a stronger cologne.

Fresh Floral Cologne

This relaxing cologne can be made with fresh blossoms straight from the garden! The flowers help ease depression, anxiety, stress, insomnia, hyperactivity, irritability, tension, and exhaustion.
  • Fresh or dried organic Rose Petals
  • Fresh or dried organic Chamomile flowers
  • Fresh or dried organic Lavender flowers
  • Vodka
Combine all ingredients in a glass mason jar and add vodka until the liquid rises above the flowers by at least 1”. Cap tightly and shake once or more per day. After 2-6 weeks, strain the flowers and pour the resulting cologne into a glass bottle with a mister top.

Woodland Perfume

I love this blend! It truly smells like the forest. Uplifting, grounding, meditative, and comforting.
  • 4 drops Spruce essential oil
  • 2 drops organic Fir Needle essential oil
  • 2 drops organic Cedarwood essential oil
  • 1 drop organic Vetiver essential oil
  • 1 drop organic Bergamot essential oil
  • 1 tsp organic Jojoba Oil
Drip all essential oils into a glass bottle and roll between palms to evenly mix the oils. Add Jojoba oil, and roll again. Add additional essential oils if you desire a stronger perfume.

Sweet Summer Perfume

A relaxing and warming blend reminiscent of summer, with a lightly floral aroma complemented by hints of spice and cedar. Especially useful during times of stress, anxiety, irritability, or depression.  A great lift-me-up during the cold and dark winter months!
  • 10 drops organic Lavender essential oil
  • 5 drops organic Chamomile essential oil
  • 4 drops organic Cardamom essential oil
  • 1 drop organic Cedarwood essential oil
  • 1 drop organic Geranium (Rose) essential oil
  • 1 tsp organic Jojoba Oil
Drip all essential oils into a glass bottle, and roll between palms to evenly mix the oils. Add Jojoba oil and roll again. Add additional essential oils if you desire a stronger perfume.

Refreshing Perfume

Rejuvenating, uplifting, energizing, and stimulating. This blend is good for mental clarity, lack of focus, and fatigue.
  • 13 drops organic Peppermint essential oil
  • 13 drops organic Rosemary essential oil
  • 5 drops organic Lemon essential oil
  • 5 drops organic Sage essential oil
  • 5 drops organic Juniper Berry essential oil
  • 1 tsp organic Jojoba Oil
Drip all essential oils into a glass bottle and roll between palms to evenly mix the oils. Add Jojoba oil and roll again. Add additional essential oils if you desire a stronger perfume.

European Breakfast Salad

European Breakfast Salad
Servings: 4
Prep Time: 15 min
Cook Time: 15 min


1/4 cup olive oil
1/4 cup white wine vinegar
2 Tbsps. Dijon mustard
1 tsps. garlic salt
1/4 tsp. fresh ground pepper
8 strips bacon
1 (5-oz) bag ready-to-serve Organic Spring Salad Mix
2 Tbsps. diced shallots
1 (5-oz) bag Mrs. Cubbison's Asiago Cheese Ciabatta Croutons
4 large eggs

Heroin Chicken-YUM!

Heroin Chicken

By sunriselilly

Heroin Chicken. Photo by DarksLight


4 pieces boneless skinless chicken breasts (also try with 24 chicken wings or with 1 lb flounder)or skinless chicken pieces
2 cups grated parmesan cheese
3 tablespoons dried parsley
2 tablespoons dried oregano leaves
3 teaspoons paprika
1 teaspoons garlic powder
1 teaspoons salt (less if desired)
1 teaspoon pepper
2/3 cup melted butter


1. First, preheat the oven to 350°F.
2. Then combine the grated cheese and the seasonings. Line a shallow baking pan with foil. (Do not omit this step, or you'll still be scrubbing the pan for days!).
3. Melt the butter in a shallow bowl or pan.
4. Dip each piece of chicken into the butter, and then into the seasoned cheese, coating well.
5. Arrange in the foil lined pan. Bake for 30-45 minutes at 350°F.
6. Then -- kick yourself that you didn't make a double recipe!

Read more at:

10 Ways To Eat Less

10 Simple Ways To Eat Less Without Noticing

1. Use smaller plates
A full plate sends the signal that you’re eating a full meal and a partially full plate looks like a skimpy meal, regardless of the actual quantity of food.
The same amount of food looks like more on a smaller plate
Using smaller plates and filling them up is a proven way to eat less without noticing.
2. Serve yourself 20% less
The mindless margin is about 20% of any given meal. In other words, you can eat 80% of the food you’d normally eat and probably not notice, so long as no one points it out to you. You could also eat 20% more—not a bad idea if you’re scooping vegetables. If you have those smaller plates mentioned above, serving yourself a little less should be just as satisfying.
3. Use taller glasses
Just like less food looks like more food on a smaller plate, height makes things look larger than width, even when the volumes are the same.
A vertical line looks longer than a horizontal line and tall glasses look bigger than wide ones
You can cut down on your liquid calories by choosing taller glasses rather than shorter, fatter ones.
4. Eat protein for breakfast
People love to hype breakfast eating as a miracle weight loss cure, but only breakfasts high in protein have been proven to suppress appetite and reduce subsequent eating throughout the day. Skip the waffles and head to the omelet station instead.
5. Eat three meals a day
I bet you thought eating many small meals was better than eating three bigger ones throughout the day, but the data tells us otherwise. Though skipping meals can make controlling your appetite more difficult, eating more than three meals a day has not been shown to have any benefit, and may even be worse for appetite control.
Eat when you’re supposed to and you shouldn’t need any extra food.
6. Keep snacks out of sight or out of the building
Study after study have shown that people eat a lot more when is food visible rather than put away where it can’t be seen, even if they know it is there. Research has also demonstrated that the harder food is to get to, even if the extra effort is just removing a lid or walking to the cabinet, the less likely you are to eat it. The extra work forces you to question the value of your action, and this gives you the opportunity to talk yourself out of a decision you may regret later.
To avoid extra snacking keep tempting foods out of sight, or better yet, out of the house. On the flip side, keep healthy foods prominently displayed and easy to reach.
7. Chew thoroughly
Since I’ve been paying more attention to eating speed, I’ve been horrified to observe that most people don’t chew. If you’re one of those guys who chews the minimum number of times before swallowing or shoveling in another fork full, chances are you’re eating substantially more at every meal than your thoroughly chewing peers.
Slow down, chew each bite (counting your chews can help develop the habit) and watch as you fill up faster on fewer calories.
8. Don’t eat from the package
Your stomach can’t count. When you can’t see how much you’re eating you’re more than a little likely to lose track and consume double or even triple the amount you’d eat if you took the time to serve yourself a proper portion. Use a plate, or a bowl, or even a napkin, just make sure you get a good visual of everything you’re going to eat before taking your first bite.
9. Don’t eat in front of the TV
For the vast majority of us, distracted eating is overeating. The end of a show or movie is another powerful cue signifying that a meal is over, so parking in front of the TV with your plate for a Battlestar Galactica marathon is probably not the best idea. With the invention of DVR, there’s no reason you can’t take twenty minutes to sit down and have a proper meal before enjoying your shows.
10. Don’t pay attention to health claims
But wait, isn’t healthy food supposed to be better for you? In theory, yes. But truly healthy food—vegetables, fruits an other unprocessed foods—rarely have labels at all. Instead foods with health claims tend to be processed junk repackaged as better for you alternatives.
Even worse, research from Wansink’s lab has shown that people drastically underestimate the calories in foods with visible health claims on the packaging. People also tend to eat more food overall as a result of this miscalculation. He refers to this effect as the “health halo,” and it’s a recipe for packing on the pounds. For real health, stick to humble foods without labels.
How do you mindlessly eat less?
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Asparagus Casserole (instead of green bean)

This is in honor of the age-old American Thanksgiving tradition of the Green Bean Casserole!  I have substituted the green bean pods with asparagus chunks…made a homemade condensed mushroom soup…and have baked the traditional fried onions on top…I think you’ll enjoy the result!

“Fried” Onions:
2 small onions, finely sliced
1/4 cup arrowroot
1/4 cup almond meal
2T avocado oil
“Condensed” Mushroom Soup:
1 cup chicken broth (homemade preferred)
8 oz baby Bellas (or mushrooms of choice)
1 celery stalk
1T organic butter, unsalted
1 small parsnip, peeled and chopped
1 tsp cooking Sherry
1 tsp sea salt
1 tsp ground pepper
2 bunches steamed asparagus, diced
1/4 cup organic whipping cream (optional)
Put sliced onions in a bowl. Add 1T of avocado oil. Distribute oil onto onions with your hands (or with a spoon if you so desire).
Pre-heat oven to 350 degrees.
Place almond meal and arrowroot in a gallon Ziploc bag. Shake. Add oiled onions to mixture. Take remaining oil and brush onto a baking dish. Distribute onions.
Cook for 15 minutes. Stir. Cook for 10 minutes. Stir. Cook an additional 5 minutes. (Onions will be somewhat crispy, some moister…that’s OK because the rest will crisp later). Set aside.
In a saucepan, add mushrooms, celery, butter, parsnip, salt, pepper and chicken stock. Heat on medium-high until parsnips are tender. Add Sherry. Using an immersion blender, blend until smooth (or use a stand blender or food processor). Add optional whipping cream.
Mix the mushroom mixture with asparagus.
In an 8×8 greased pan, pour in mixture. Cook for 15 minutes. Add crispy onions on top. Cook for an additional 15 minutes. Let set for at least 20 minutes to thicken.

The Benefits of Moringa(superfood)


Discover the many health benefits of Moringa, the ultimate survival 'superfood'

  by: Ethan A. Huff, staff writer

(NaturalNews) Often referred to as the "miracle tree" because of its uniquely diverse array of nutritional, medicinal, and purifying properties, Moringa oleifera is a little-known, and highly undervalued, "superfood" treasure with incredible potential to greatly improve health and eliminate hunger around the world. This whole food plant contains high amounts of protein, all eight essential amino acids, a full spectrum of vitamins and minerals, and a plethora of phytonutrients and other powerful disease-fighting antioxidants.

Natively found in the southern foothills of the Himalayan Mountains in northern India, Moringa is widely cultivated today throughout Africa, Central and South America, and many parts of Asia. Because of its many valuable uses, and the fact that it grows so quickly and easily in semi-arid, tropical, and subtropical climates, Moringa is quickly becoming a go-to plant for combating malnutrition, treating inflammation, promoting healthy blood flow, and preventing infection, among other things.

Moringa, the multi-purpose superfood with endless health benefits

What is particularly unique about Moringa is the fact that every part of the plant, including its bark, leaves, flowers, and roots serves a unique purpose in promoting human health. Its seeds, for instance, contain up to 40 percent of a non-drying, edible oil known as "Ben Oil" that is rich in antioxidants and similar in its nutritional profile to olive oil. The clear, sweet, odorless oil also has an indefinite shelf life, as it does not turn rancid like many other oils.

"The leaves, flowers, seeds, pods, roots, bark, gum, and seed oil from the Moringa (malunggay) plant are continually being subjected to intensive research and development programs because the various constituents of the Moringa are known to have, among other properties, anti-diabetic, anti-hypertensive, anti-inflammatory, anti-microbial, anti-viral, anti-parasitic, anti-tumor, and anti-aging activities," writes Nelly Favis-Villafuerte for the Manila Bulletin about Moringa.

Perhaps the most utilized component of Moringa is its leaves, which can be dried and ground up into a nutrient-dense, tart-flavored powder. According to another report in the Manila Bulletin, Moringa powder contains seven times the amount of vitamin C typically found in oranges, four times the amount of vitamin A in carrots, 36 times the amount of magnesium in eggs, 25 times the amount of iron in spinach, 50 times the amount of vitamin B3 in peanuts, and 50 times the vitamin B2 in bananas. (

Like Ben Oil, Moringa leaf powder does not spoil, which makes it an excellent long-term survival food. Particularly in third world countries, Moringa powder provides nutritional sustenance at a level unparalleled by most other food plants. And because Moringa seeds can grow to full-size, harvestable trees in as few as 65 days, the Moringa plant is a highly-sustainable source of food that is virtually unmatched in its viability and usefulness.

If you live in U.S. Department of Agriculture (USDA) Hardiness Zones 9, 10, or 11, you can very easily, with very little maintenance, grow your own outdoor Moringa trees at home. If you live in a cooler climate, you can either grow your own Moringa trees indoors or in a greenhouse, or purchase pure Moringa powder, oil, and tea products from various online vendors.

Sources for this article include:

5 Tips To Feel Great in Cold Weather

5 Tips to Feel Great in Cold Weather

As the days become shorter and colder, many of us feel lower levels of energy, enthusiasm, and optimism. Not suprisingly, this is coupled with an increase in colds, flu, congestion, and coughs. 

Many factors contribute to this drop in physical and emotional "pep," and, fortunately for us, there are a few simple and easy things we can do to keep our spirits high and sidestep what some people consider to be the roughest time of the year. 

Here are some simple guidelines to help you enjoy yourself to the fullest when the temperature drops: 

1. Supplement the sun. 

As the days get shorter, it's important to get as much sun and natural light as possible. Natural sunlight brightens your mood and keeps you happy. Also, the sun is your body's leading source of Vitamin D. If at all possible, adjust your sleeping schedule to wake up earlier to enjoy a few more hours of sunlight each day.  

When the weather is clear, be sure to get outside and let the sun shine on your skin. Also, get yourself a high-quality, whole-foods based Vitamin D supplement to help your body maintain a steady and healthy amount. Now is also the time to replace any burnt out lightbulbs, and ensure that the house is well-lit.

2. Avoid cabin fever. 

Some of us have a tendency to spend much less time outside when it is cold. It's well-worth it to invest in a good coat and some warm clothes to help motivate you to go outside. Spending time outside helps to balance the D/C charge of your body, which is constantly thrown out of balance by computers, microwaves, tvs, and other common A/C electronic equipment in the house. 

Your body and mind need that fresh air, exercise, and connection with nature. Go sledding. Get a season pass to a ski/snowboard resort. If nothing more, take a short walk each day around the neighborhood. Your dog is probably missing the outdoors this time of year, too. If you are beginning to feel overwhelmed with moodiness, just leave the house and do something. Visit a friend, go for a drive, get a cup of coffee.

3. Freshen up the place. 

One thing your house is lacking during the winter is fresh air. All of the windows and doors are being kept shut as often as possible to reduce the gas bill. Make sure you have plenty of plants to keep the air fresh (philodendrons are particularly good at purifying air), and get yourself an air purifier/ionizer.  Using an ionizer will be very helpful, as negative ions have been shown to improve your mood (along with getting dust out of the air). Along these same lines, it may also be beneficial to get a fountain or two for the house, as they also produce negative ions.

4. Have an exercise routine. 

Notice it does not just say "Exercise." Having a routine will have an added positive effect on your mood, and will give you something to look forward to as a means to get yourself out of the house. Exercising helps your brain produce endorphins that make you happy. It also helps you sleep more comfortably, and just feel more confident and sexy in your own skin. People will still appreciate that fit body of yours underneath the winter coat and snowpants. Now is the perfect time to get a gym membership, or sign up for that yoga class.

5. Meditate.

I just had to throw this one in here, because meditation is good for you on so many levels.  Having a sense of spiritual balance during more difficult emotional times is incredibly helpful, and provides you with a stable foundation to take refuge in. Also, meditation has been statistically shown to make you a happier, more resilient, and more relaxed person. One especially great benefit of meditation is that it stimulates the brain to produce more serotonin and dopeamine, two neuro-chemicals that have a substantial positive effect on your mood.


I hope that these tips are helpful to you, and that you have the best Winter and Fall of your life this year! Here's to feeling good all the time, and learning to feel better and better each day!

Photo Credit: Shutterstock

2 Recipes for Corn Dog Muffins-Paleo

Almond Dog Muffins

Makes a dozen
The Ingredients:
1 1/2 cup Almond Meal
1/2 tsp baking soda
1/2 tsp salt
1/3 cup Raw Honey
4 eggs
4 hotdogs (cut in quarters)
The Directions:
Cut hotdogs into a toddler friendly size. I quartered mine!
Combine all the ingredients with an electric mixer until there are no lumps. Once everything is mixed well add hotdogs and mix in with a spatula.  Pour into a greased baking dish or muffin cups.  I used a small round glass dish.  Cook at 350 degrees for 25 to 30 min.

Coconut Dog Muffins

2/3 cup coconut flour
1/2 cup butter (1 stick) (If you cant eat butter, mix coconut butter and olive oil)
8 eggs
1/4 cup raw honey
1/2 tsp salt
1/2 tsp baking powder
4 hotdogs quartered
The Directions:
Preheat the oven to 400 degrees. Whisk together the coconut flour, salt, and baking powder. In another bowl, beat the eggs. Whisk in the melted butter. Add the coconut flour mixture to the egg/butter mixture and stir to combine. I used a Kitchen Aid to blend quickly until if formed a dough mixture. Add cut hotdogs and mix in with a spatula. Divide the batter amongst 12 greased muffin tins. Bake for 25 minutes or until golden browned. Take out of oven and let cool.

How To Build A Superfood Salad

How to Build a Beautiful Superfood Salad

Your lunchtime staple can keep you full and beautify you from the inside out.

How to Build a Beautiful Superfood Salad
Does the thought of another bland salad that leaves you craving a second lunch sound bleak? We’re here to help you build a salad that’s satisfying, tasty and can make you more beautiful from the inside out.
Toss these nutrient-dense add-ins with your greens for an extra health and beauty boost—each ingredient is proven to enhance your skin, hair, nails or all three!
Avocado is rich and flavorful, especially when sprinkled with lemon juice and a little sea salt. It contains fiber, potassium, vitamin E, B-vitamins, folic acid and omega-3 fatty acids (good fat) that can keep your skin plump and hydrated by maintaining its lipid layer.
Nuts: Almonds, Cashews, Hazelnuts, Walnuts
Nuts may be high in (healthy!) fat, but most are also packed with copper, magnesium, zinc and vitamin E, which are all nutrients vital the health of your skin, hair and nails. Zinc in particular may be linked with decreasing acne. Use them raw or toasted, whole or chopped, but skip nuts that are salted or honey-roasted as these are going to sabotage your salad with lots of sodium and calorie-laden sugar.
These legumes are an easy protein and fiber boost so adding them to a salad will help keep you full, longer. Sure, you’d probably rather have them deep-fried in a falafel ball, but as is, they’re rich in zinc, copper, folic acid and vitamin B6, which make them great for your hair and skin.
Amazingly, eggs are packed with several beautifying nutrients such as selenium, iron, vitamin B12 and vitamin D, and they’re an excellent source of protein. The easiest way to incorporate eggs into your salad is to hard-boil a couple of them, slice and toss.
If the idea of raw broccoli is as unappealing as eating cardboard, blanch the florets in boiling, salted water for two minutes (they should look bright green and still be crisp-tender) and then plunge them into ice water to stop the cooking. This will give the powerhouse vegetable more flavor and less bite, without losing its nutrients, which include calcium, biotin, folic acid and vitamin C. Powerhouse vitamin C is proven to lower the body’s stress levels and reduce skin aging.
Juicy red tomatoes contain lycopene, which acts as an added SPF against skin-damaging UV rays. One study found that eating two and half tablespoons of tomato paste a day for 10 weeks reduced sunburn severity by 40 percent. So while cooked tomatoes found in sauce or paste are technically more beneficial (with more heart-healthy, cancer-fighting and skin-protecting properties), tossing a few raw ones into your salad will help, too.
Lentils are a great vegetarian source of iron and zinc, so load up! Both of these minerals are key for thick, strong hair. Cook a big batch—use as a side dish, and refrigerate some to use in your lunchtime salad. Cook them according to the package. While they’re cooking, gently sauté finely-diced onion in olive oil and then throw in minced garlic after you’ve had the onion sautéing for a few minutes. Season the onion and garlic with salt and pepper, and then add (optional) finely diced carrots and celery. After everything is soft, you can fold in the lentils. Taste again, and re-season with salt and pepper if needed.
Salad dressing is just as important as the leafy greens and veggies you’re tossing. According to a 2004 study published in the "American Journal of Clinical Nutrition," full-fat dressing (not the fat-free or low-fat versions from the bottle) or one made with heart-healthy avocado can help your body absorb as much as four times the lycopene and approximately two times the beta carotene absorbed by people who ate their vegetables plain or with low-fat dressing.
Why? Because vegetables contain lots of nutrients that are fat-soluble, meaning you must eat them with some fat in order for your body to properly absorb the nutrients. Your healthiest choice: Skip the sugar-loaded creamy pre-made dressings for a splash or two of olive oil and balsamic vinaigrette.

Benefits of Ginger-Infograph

Poached Eggs w/Pesto and Avocados

Never poached eggs before? Not to worry – I tried this for the first time recently myself. The trick is adding a splash of vinegar to the water and cracking the egg into a small bowl which you slowly immerse into the lightly simmering water. Sure the poached eggs themselves might not look cordon bleu friendly but don’t worry the taste is still all there.
poached eggs
Poached Eggs with Pesto and Avocados
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 1
A simple healthy and filling breakfast meal. Don’t forget the pesto – that’s the key ingredient.
  • 1 egg, poached
  • 1 tablespoon pesto
  • ¼ tomato, thinly sliced
  • ¼ avocado thinly sliced
  • salt, pepper to taste
  1. On a plate place lightly overlapping tomatoes, to be topped with pesto and avocados.
  2. Place a freshly poached egg on top. Lightly season with salt and pepper.

Veggie Porrige Soup-I make this alot!

Diet Vegetable Soup Recipe

I know that this recipe might not sound really exciting or new, but the reason that I am sharing it is that I often like to cook simple meals made from of few simple ingredients. This soup is light, easy to prepare and delicious. If you are on a mission to lose some extra weight, then vegetable soups like this one can come in very hand – especially if you are pressed for time. Here are the ingredients:
1 large onion
5 shallots or 2 cloves garlic
1 leek
4 stalks of celery
2 large potatoes
2 handfulls of chopped mushrooms
1 handful of chopped baby carrots
1 table spoon of olive oil

Chop all of the ingredients into a large pot with water. Add a spoon of olive oil, 1/2 teaspoon of oregano, 1/2 teaspoon of basil, 1/2 teaspoon of rosemary and a little bit of salt. When the vegetable is cooked, mix in about 2 to 3 handfuls of rolled oats (depending on how thick you like your soup), 3 to 4 egg whites, and the last ingredient is garlic – one of my most favourite ingredients:) I used 4 cloves to make this pot. It is important to test the flavour frequently and add the spices according to your own taste.
I promise that for the next time I will come up with something a little bit  more exciting and special ;) If you have any ideas or variations for this recipe please share them with everyone in the comments below.
Enjoy your soup.

DIY Blue Chamomile Cream

Blue Chamomile Cream – Updated Version

I’ve had a quite a few requests asking how to make Blue Chamomile Face Cream without the sodium borate. I finally got around to experimenting and must say that I LOVE this new version made with stearic acid (a natural, palm derived emulsifier) even more so than the original!
Before starting, make sure to sterilize all utensils, bowls, beaters, and jars – I use the dishwasher. Because this cream contains herbally infused water and no chemical preservatives, the shelf life will be much shorter compared to store-bought creams. Be sure not to leave out the Rosemary Antioxidant (Extract), which is not the same as Rosemary Essential Oil and will help lengthen the shelf life. Refrigeration will also preserve freshness, though the trade-off may be a bit of separation. If that happens, simply stir gently before each use.

First you’ll want to gather some of the following herbs to create an infusion, remembering you can substitute ingredients or change the amounts or use dry/fresh depending on what you have on hand. I like growing as many of these as I can, but for ones I don’t/can’t, I like to buy from Mountain Rose Herbs. You’ll want a teaspoon or so of each (dried) or a generous pinch of each (fresh). Some herbs that work well in this cream:
  • lavender buds
  • plantain
  • calendula flowers
  • comfrey leaves
  • lemon balm leaves
  • chamomile
  • rose petals
  • violet leaves
Place these items in a mason jar and pour simmering hot distilled water over them. Immediately cover with a saucer to retain the vapors. Let this steep while you gather and prepare the rest of the ingredients. I find that about 45 minutes to an hour is a sufficient time to get the benefits, without too strong of a scent, but you can steep this overnight if you wish.

Place the following in a heat-proof measuring cup with ounce markings:
Then add enough sweet almond oil or infused olive oil (I used half sweet almond, half violet leaf infused olive oil for this batch) until it measures 3 ounces.
Add 1 1/2 ounces of shea butter. (You can add chunks of it into the liquid oil until it is pushed up to the 4 1/2 ounce mark if you don’t have a scale.
Next add 1/2 ounce beeswax pastilles (again, add until liquid oil is pushed up to 5 ounce mark on measuring cup if you don’t have a scale) and 2 Tablespoons of stearic acid.
Set the heat-proof measuring cup with all of these in it into a pan of almost simmering water until melted. Remove from the pan and let cool to body temperature. (Test with clean finger.) While the oil is cooling, strain the herbal infusion into a heat proof glass and set it down in the pot of water that has been removed from heat. This helps it warm up to body temperature.

Pour 4 ounces of the slightly warmed herbal infused water slowly into the oil while beating with an electric mixer. Mix on highest speed for about 15 minutes, adding the following essential oils during the last 30 seconds or so:
The cream will start to emulsify after about five minutes, but will still be runny – keep beating! By ten minutes, it will look nice and thick, but still drop off of a spoon. You will need to beat another five minutes and by then you should have a nice, thick cream that stays on the spoon even when you turn it upside down. NOW, it’s ready!
Spoon into jars leaving as little air space as possible and cap tightly. Remember how perishable this is, so make small batches that can be used up fairly quickly. Sterilize everything your ingredients will touch, don’t forget to use distilled water and keep the finished product refrigerated if you’re afraid it will spoil too fast.
When you first put this cream on, it seems a little thick – just rub it in and give it a few minutes. It will soak it and leave your skin so smooth and soft. This is definitely one of my most loved items!
I hope you enjoyed reading this post! For other make-your-own-beauty-products ideas, check out my DIY Herbals & Vinegars Page, which is where I’m gradually indexing all of my favorite recipes.

One Pot Meal:Rosemary Beef and Veggies

Rosemary Beef With Root Vegetables

You say potato; we say, Ahhh. The tubers help restock your magnesium stores; low levels can up mental stress.

Serves 4


  • 1 lb new potatoes, quartered
  • 3/4 lb parsnips, cut diagonally into 1 1/2-inch pieces
  • 1/2 lb carrots, cut diagonally into 1 1/2-inch pieces
  • 4 teaspoons chopped fresh rosemary, divided
  • 1 teaspoon salt, divided
  • 3/4 teaspoon freshly ground black pepper, divided
  • 3 teaspoons olive oil, divided
  • Vegetable oil cooking spray
  • 1 lb beef (center-cut eye of round roast), about 3 inches in diameter
  • 1 teaspoon finely chopped garlic
  • 1/2 cup nonfat plain Greek yogurt
  • 2 1/2 tablespoons drained bottled horseradish
  • 2 teaspoons white wine vinegar
  • 2 tablespoons snipped fresh chives or chopped fresh parsley


  1. Heat oven to 450°. In a bowl, toss potatoes, parsnips and carrots with 3 tsp rosemary, 3/4 tsp salt, 1/2 tsp black pepper, 1 tbsp water and 2 tsp oil. Coat a rimmed sheet pan with cooking spray. Rub beef with remaining 1 tsp olive oil and garlic; season with remaining 1 tsp rosemary, 1/4 tsp salt and 1/4 tsp black pepper. Place beef on pan; spread vegetables around it in a single layer; roast, turning vegetables once, until beef's internal temperature reaches 145°. (Start checking after 20 minutes.) Transfer meat to a plate; cover loosely with foil; let rest 5 minutes. Return veggies to oven; turn off heat. In a bowl, combine yogurt, horseradish and vinegar. Slice beef; divide among 4 plates; top with yogurt sauce and chives; serve with veggies.

How do you React?

Maria Mooney
Time and time again, I am faced with questions in cyberspace that go something like this: “My (insert relationship here) won’t stop (insert annoying habit here). How do I stop him/her from doing that?” The answer is that you don’t because you can’t change another individual. The only person you have total, absolute, and unwavering control over is yourself, and this is where the magic happens. Believe it or not, you actually have the ability to change the way you react to someone or something that makes you feel less than unapologetically blissful.

Anyone can change, but making a change takes time, effort, and patience. It won’t all happen at once, and that is OK. Below are five tips to change how you react.

1. Have Understanding and Compassion.

It can be difficult to offer individuals compassion when you assume they are the cause of a majority of your perceived problems, but if you can, take the time to put yourself in their shoes. Imagine what it is like to be them and reasons why they could be doing that thing they do that absolutely burrows under your skin and lives there only to annoy you time and time again. This way of viewing the situation doesn’t justify bad behavior, but it does explain it and make your life a heck of a lot easier.

2. See the Innocence in Them.

Beneath the neurotic behavior, the damaged ego, and the closed heart there exists an innocent soul, a living expression of the divine, just as it lives inside of you. When you are having a particularly difficult encounter, see the innocent child of God within him/her and remember that you are connected through the one energy that connects us all. Pretend you are meeting him/her for the first time with no past experiences or future expectations, and expect the best. You might be pleasantly surprised.

3. Understand Yourself.

Know what you are doing and why. Self-awareness is an important piece to the happiness puzzle because it is followed by the ability to make a lasting change. Pause. Thinking before you act never goes out of style.

4. Consider the Consequences.

Newton was spot on when he declared every action has an equal and opposite reaction, even in relationships. If you react out of anger or frustration, you are likely to receive just as negative of a reaction back, and you will get what you expect. Consider the consequences of your actions and work toward creating healthier, more positive, or at the very least, neutral exchanges.

5. Look for the Lesson. 

If life is a classroom and people are our teachers, look for the lesson hidden within a difficult situation, the diamond in the rough. Why are you attracting these individuals and situations into your life? Are you not living in alignment with your highest good? Is it a lesson in patience? Or maybe judgment? Possibly self-awareness? Every situation is an opportunity for growth, and when looked at through this rose colored lens, life becomes a lot more enjoyable.
Published April 5, 2012 at 11:50 AM
About Maria Mooney
Maria Mooney, MSW, LSW, ( is a licensed social worker, high raw vegan blogger diagnosed with and healing from a progressive neurological disease, RSD/CRPS. She enjoys reading, writing, yoga, the sport of long distance running, spending time in nature, and being with her loved ones, especially her Goldendoodle, Shorter. You can find her on Twitter @HappyHealing44 and on Facebook at More from Maria Mooney on

Paleo Banana Loaf

Banana Loaf

  by our friend from http://


  • 3 ripe bananas
  • 1 cup almond flour
  • 1 cup almond butter
  • 2 eggs
  • 1 tablespoon baking powder
  • 1 tablespoon baking soda
  • 2 tablespoon honey for sweetness

Cooking Steps

Preheat oven to 180 degrees,
Mash 3 over ripe bananas and then add:
1 cup almond flour, 1 cup almond butter and 2 eggs together.
Add 1 tablespoon of Baking Soda & Baking Powder and honey for sweetness
Poor into a greased loaf tin/pan and bake in the oven.


  • 3 ripe bananas
  • 1 cup almond flour
  • 1 cup almond butter
  • 2 eggs
  • 1 tablespoon baking powder
  • 1 tablespoon baking soda
  • 2 tablespoon honey for sweetness

Best Butt Workout


SunBeam Juice:Pumpkin

DIY Lemon Sugar Facial Scrub

I use:
  • Olive oil or almond
  • Castor oil or a essential oil
  • Lemon extract
  • Sugar (& sometimes a bit of sea salt or kosher salt - it has great antiseptic properties and is an effective exfoliant)

Step #1: Fill a jar with sugar (and a bit of salt, if you'd like). This will gently keep all that flaky skin at bay!
Step #2: Add lemon extract. (You can substitute any scented extract, use actual lemon juice or put in a few drops of your fave essential oil.)

Step #3: Fill the jar with olive oil and a small amount of castor oil. The ratio that works well for me is about 8 parts olive oil to 1 part castor oil.

My advice is to start with a very minimal amount of castor oil and see how if your skin feels adequately moisturized. If it's dry or tight, try increasing the amount. Castor oil is a fabulous emollient, but too much can cause greasy skin and breakouts.

You can skip it altogether and still have a lovely facial scrub.

Step #4: Stir well, possibly adding more oil to reach your desired consistency. You'll want it to be loose but not liquid. 
Step #5: Use it! I throw mine in the shower - no mess, no fuss. I rinse thoroughly and then use a towel to dry my face well. (This ensures that no extra oil residue is left sitting on my face.)
Happy scrubbing!

Shrimp and Chorizo "Rice"

Makes 6 servings

Recipe ingredients:

1/2 lb raw chorizo
1/2 cup white wine
1 Tbl butter
1 Tbl Cajun seasoning*
2 tsp garlic powder
2 Tbl prepared salsa
1 lb medium shrimp, raw
2 cups cauliflower, riced**
1/4 cup scallions, chopped
1/4 cup cilantro, chopped
1 Tbl lime juice
salt and pepper to taste

Remove chorizo from the casing and cook in a large saute pan.  Add the wine and reduce by half.  Add the butter, Cajun seasoning, garlic powder, salsa, and shrimp to the pan.  Cook for about 2 minutes.  Add the cauliflower and cook for another 5 minutes until the shrimp are cooked through.  Remove from the heat and add the scallions, cilantro and lime juice.  Season with salt and pepper to taste before serving. 

Recipe notes:

* Cajun seasoning is a blend and can be found in the spices section of most grocery stores.

** To "rice" your cauliflower you can chop it by hand with a knife, or rub it over a box grater, but the easiest way I've found is to use this method by Big Red Kitchen.  

Approximate nutrition information per serving:  297 calories, 18g fat, 3g net carbs, 25g protein

Pumpkin Spice Cakes and Cookies-Paleo

Pumpkin Spice Cakes | Pumpkin Spice Loaf
  • 1/2 cup coconut flour, sifted
  • 6 omega 3 eggs
  • 1/4 cup coconut oil
  • 1/2 cup yacon syrup, or maple syrup
  • 1/2 cup pure pumpkin puree
  • 1/2 tsp sea salt or kosher salt
  • 1/4 tsp baking soda
  • 1 tablespoon vanilla extract
  • 1 tablespoon pumpkin spice blend
  1. Preheat oven to 350.
  2. In a large mixing bowl, combine dry ingredients.
  3. In a medium mixing bowl, combine wet ingredients and blend with a hand mixer.
  4. Pour wet ingredients into dry and blend with a hand mixer until evenly combined.
  5. Lightly grease mini cake or loaf pans with coconut oil.
  6. Pour batter into mini cake pans, or mini loaf pans.
  7. Bake for 25-30 minutes, check with a toothpick.
Cinnamon Frosting

  • 1 cup palm shortening
  • 1 tablespoon raw honey
  • 1 1/2 tablespoon vanilla extract
  • 2 tsp cinnamon
  1. Blend all ingredients with a hand mixer until fluffy.
  2. Use immediately, or refrigerate for up to a week.

Pumpkin Spice Cookies, or Pumpkin Spice Squares with Toasted Coconut

  • 2 cups blanched almond flour
  • 1/2 cup pure pumpkin puree
  • 1/2 cup coconut oil
  • 1/2 cup yacon syrup, or maple syrup
  • 1 tablespoon vanilla extract
  • 1/2 tsp salt, kosher or sea salt
  • 1/2 tsp baking soda
  • 1 tablespoon pumpkin spice blend
  • Unsweetened shredded coconut (optional)
Process for Cookies:
  1. Preheat oven to 350.
  2. Blend all ingredients in a large mixing bowl with a hand mixer.
  3. On a parchment lined baking sheet, drop spoonful of batter (about 1-2 tablespoons in size)
  4. Bake for 30-35 minutes.
  5. Let cool and serve.
Process for Squares:
  1. Preheat oven to 350.
  2. Blend all ingredients in a large mixing bowl with a hand mixer.
  3. Pour batter into a 9×9 square baking pan.
  4. Sprinkle with shredded unsweetened coconut.
  5. Bake for 30-35 minutes.
  6. Cool, cut, and serve.
All of these pumpkin treats are not only delicious, but will make your house smell warm and sweet! They are a perfect dessert for Thanksgiving, or another fun healthy treat to serve on Halloween.
As always, enjoy!
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