Do What Feels

do what feels goodRecipes, Remedies,, and Routines to Treat Your Body Right small intestines, bladder, and gall bladder liver and spleen kidneys, adrenals, and joints lungs and respiratory heart, circulation, system and blood reproductive system, lymphatic system, and hormones 1 UPPER FOREHEAD: small intestines, bladder, and Issues may be due to dehydration, stress, or gall bladder. digestion. BETWEEN THE EYEBROWS: liver and Issues may be due to anxiety, anger/rage, spleen. undigested emotions, alcohol, dairy, sugar, or too much salt. EYES: kidneys, adrenals, and joints. Issues may be due to adrenal exhaustion, dehydration, food allergies, medications, caffeine, or lack of sleep. MIDDLE CHEEKS: lungs and respiratory system. Issues may be due to allergies, poor absorption, candida overgrowth, difficulty metabolizing and assimilating foods, or dental issues such as gingivitis or bleeding gums. NOSE: heart, circulation, and blood. Issues may be due to poor circulation, high blood pressure, bacterial overgrowth, acid reflux, or inflammation. LOWER CHIN AND JAW: reproductive system, Issues may be due to toxin buildup, lymphatic system, and hormones. sluggish lymphatics, stress, menstrual cycle, or perimenopause. 2 Beauty Smoothie You can help your skin find homeostasis— aka balance— by giving it INGREDIENTS three things: excellent nutrition to provide the building blocks (like 1 cup baby spinach collagen) for a beautiful glow, water to nurture and hydrate the cells, ₁/2 cup coconut water and oxygen to help your skin cells to breathe. This smoothie delivers 1 cup water on skin-supportive nutrition with collagen, spirulina, and plenty of antioxidants, including vitamin C, and it offers hydration from water 1 cup frozen raspberries and coconut water. So take a few deep breaths, turn the blender on, ₁/2 cup frozen pineapple and drink up. 1 tablespoon spirulina Serves 2 powder 2 to 3 tablespoons collagen 1. Add all the ingredients to a high- speed blender, putting the spinach at the powder bottom to ensure it blends thoroughly. 1 tablespoon pearl powder 2. Blend until smooth and enjoy. (optional) (see page 62) 3 Pro Smoothie If you don't have time to eat, you can always drink your good-gut INGREDIENTS 1 cup baby spinach foods! This baby is loaded with gut- friendly ingredients, including banana and yogurt. Spinach gives you iron and some vitamin A for ₁/4 cup fresh basil leaves good measure. ₁/2 cup frozen pineapple Serves 2 ₁/2 cup frozen sliced strawberries 1. Add all the ingredients except the probiotic capsules, if using, to a high- speed blender and blend until smooth. ₁/2 frozen banana 2. Taste, and add stevia if needed (it will likely be sweet enough). ₁/2 avocado, pitted and peeled 3. Empty the probiotic capsules, if using, into the smoothie, blend briefly 1 cup coconut water or to incorporate, and enjoy. water ₁/2 cup Greek or coconut yogurt 1 tablespoon peeled and chopped fresh ginger Stevia (optional) 2 probiotic capsules (optional) 4 Detox Support Smoothie INGREDIENTS Your liver is the detox center of your body. This heroic organ is on the 1 small beet, peeled front lines, taking hits for you every time you make a not- so- healthy choice.5 It lives on the right side of your body, just under your ribs, ₁/2 avocado, pitted and peeled and from command central it literally processes everything that you 1 orange, peeled put in your mouth— from the greasy food to the “occasional” ciga- ₁/2 cup frozen blueberries rettes to the late- night cocktails to all of the medications you’ve been prescribed (or are self- prescribing). ₁/2 cup frozen strawberries If your gut isn’t doing so great, chances are neither is your liver— 1 cup steeped, cooled green which has to deal with all of the toxic sludge your body can’t process. tea (unsweetened) This smoothie will give your poor liver some much-needed TLC. It ₁/2 cup water includes beets, which are known to help boost liver function, as well as detoxifying green tea. 1 tablespoon almond butter Serves 2 Stevia or honey 1. Blend all the ingredients except the stevia in a high- speed blender. 2. Taste, and add sweetener as needed. 3. Serve and enjoy. 5 Digestion Smoothie INGREDIENTS Your gut is the center of your health, so keeping things moving is an 1 apple, unpeeled, chopped absolute must. If you had some weird take- out food for dinner or ate a (I like Honeycrisp or Gala) late- night meal you regret the next day because your stomach is still 2 pitted prunes feeling it, this smoothie is your friend. It’s got prebiotic fiber from the 1 cup water, plus more as apple and banana, ginger and turmeric to help settle your stomach, needed cinnamon to balance your blood sugar, and prunes to keep things on ₁/4 teaspoon ground the regular. cinnamon Serves 2 1 teaspoon honey 1. Add the apple, prunes, and 1 cup of water to a high- speed blender and blend ₁/2 teaspoon pure vanilla until smooth. Add more water if needed, and blend again. extract 2. Add the remaining ingredients and blend for 30 seconds to 1 minute. ₁/2 cup plain Greek yogurt, 3. Serve and enjoy. coconut yogurt, or almond yogurt 1 frozen banana 1 teaspoon peeled and grated fresh ginger 1 teaspoon peeled and grated fresh turmeric 6 Brain- Boosting Latte INGREDIENTS Instead of just amping yourself up with harsh caffeine, give your 1 cup nondairy milk of your body what it needs to adapt to whatever will come your way. With choice (see recipe on page brain- boosting MCT oil and a serving of healthy fat for satiety, this 68) latte will help you conquer the day. 1 teaspoon ghee or coconut oil Serves 1 1 tablespoon MCT oil 1. Heat the milk in a small saucepan, whisking, to make a frothy foam (or use (optional) the steamer on an espresso machine if you have one). 1 shot espresso or very 2. Add the ghee and the MCT oil, if using, to the milk and continue to whisk strong coffee until very frothy. 3. Pour the espresso shot into a large mug and top with the milk. Serve unsweetened. MCT OIL MCT oil has been chatted up a lot lately because, as we have come back around to loving fats for all their health benefits, we’ve discov- ered that medium-chain triglycerides (MCTs) are especially good for the brain. MCT oil is a concentrated form of the stuff found in fats like coconut oil and butter: more than 60 percent of coconut oil is MCT, which is one of the reasons why it’s so healthy. MCT is known to send all sorts of signals to your brain to help boost cognitive function, and I love it in my morning tonic because it helps me operate on another level! 2 7 Turmeric Chai Latte Turmeric has a deep yellow color when it’s dried, and the fresh rhi- INGREDIENTS zome looks like a miniature version of ginger. Turmeric is full of cur- ₁/2 cup water cumin, which is great for combating inflammation and boosting your 1 tablespoon minced immune system. This golden milk is so rich and spicy and warming, fresh turmeric, ideally, or you’d never guess how healthy it is if I hadn’t told you. 1 teaspoon dried ground turmeric Serves 1 1 teaspoon peeled and 1. Heat the water, turmeric, ginger, cardamom, clove, and cinnamon stick in chopped fresh ginger a small saucepan until simmering. Cover and let simmer on low for 3 to 5 1 cardamom pod, minutes. or ₁/2 teaspoon dried ground cardamom 2. Remove from the heat, add the tea bag, and let steep for 4 to 5 minutes. 1 whole clove 3. Meanwhile, heat the milk over low heat until warm, stirring occasionally. 4. Strain the spice mixture into a teacup; discard the spices. Add the milk, stir, ₁/4 cinnamon stick and taste. Add honey as needed before serving. 1 black tea bag 1 cup milk of your choice (coconut and macadamia nut are great) Honey or stevia 8 Supercharged Matcha Latte Matcha is made from green tea, but the flavor is more distinctive and INGREDIENTS complex than the tea bags you steep in hot water. Matcha is made of 1 teaspoon high- quality young, delicate green tea leaves, which are ground up into a powder. (ceremonial grade) powdered matcha It is delicious and so good for you! Matcha contains loads of antioxidants, necessary for skin and cellular repair, and has just the right 1 cup unsweetened coconut or cashew milk, warmed amount of caffeine (about half of what coffee has), so it wakes you up without shoving you over an energy cliff afterward. 1 teaspoon ghee or coconut oil Serves 1 1 tablespoon MCT oil (optional) 1. In a mug, whisk together the matcha powder and warm milk until frothy. 2. Whisk the ghee and MCT oil, if using, into the mixture until blended. Stevia 3. Taste, and add stevia as needed. 9 Dandelion MCT Coffee This is my most favorite way ever to start the day. It’s my go- to, my INGREDIENTS daily brew, basically my version of a pot of diner coffee that is always 1₁/2 tablespoons dried on and always ready to serve. If you’re ever over at my place and I dandelion root offer you a coffee, this is probably what I’ll be making. 1 small cinnamon stick Serves 1 2 cups water 1 tablespoon MCT oil 1. Heat a pot over medium- high heat and add the dandelion root and cinnamon. Toast dry, stirring occasionally, until the root becomes fragrant Monk fruit sweetener (see page 60) and golden brown.

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