Category: Wellness

Healthy Meal Prep for the Week

Easy Meal Prep: Shop Once, Cook Once, and Eat Healthy All Week

February 22, 2021 No Comments

I love Easy Meal Prep Sunday! Taking some time on the weekend to prepare food for the week saves time & money, PLUS it keeps you organized and feeling great throughout the week. However, getting organized for Meal Prep is half the battle. Don’t worry, this guide can help! My Meal Prep Program will show you how to prepare enough meals for 5 days in roughly two hours. My prep guide will outline step-by-step how to make it happen. Grab a friend, the meal plan, grocery list and prep guide and get to it! The more you get into the habit of planning and prepping your meals, the easier it gets. The saying is true: Fail to plan, Plan to fail. If you’re serious about upgrading your nutrition habits meal prepping is the best way to ensure you’re staying on track towards your goals all week long. Related: Build A Better Smoothie SHOP ONCE. COOK ONCE. EAT CLEAN ALL WEEK. My easy meal prep program was created with these key considerations: Fiber Fiber has several health benefits including improving digestive health and blood pressure. This meal plan provides up to 35 grams of fiber daily from foods such as fruits, vegetables, lentils, and whole grains. Soluble fiber has been shown to improve glycemic control and lower cholesterol. It is incorporated into the program from oats, beans, and banana. Healthy Fats Omega-3 and omega-9 fatty acids provide cardiovascular benefits, reduce inflammation, and improve immune function. This program incorporates omega-3 fats, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) from seeds which are associated with improved cognitive function. Omega-9 fats from foods such as nut butter and olive oil are combined with carbohydrates to reduce glycemic response. Bone Building Nutrients Calcium is a mineral that is essential for building healthy bones. Magnesium has a structural role in bone maintenance, influences bone-building cells, and modulates potential bone-damaging inflammation. This meal plan uses calcium-rich ingredients like sesame and almonds. Magnesium is incorporated from food sources like chia seeds, almond butter, and spinach. Immune Support Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system and reduce oxidative stress in cells. This meal plan contains vitamin A sources like kiwi and sweet potato and incorporates vitamin E through healthy oils, nuts, and seeds. A lack of vitamin C can make you more prone to getting sick. This plan provides vitamin C from whole food sources like tomato, lemon, and spinach. What’s In the MEAL PREP GUIDE? -Meal Plan for 5 days including Breakfast, Lunch, Dinner, and two Snacks -Shopping List -Two Hour Step-by-step Easy Meal Prep To-do -Gluten-Free, Dairy-Free Optional Recipes with substitution suggestions >>Download a sample recipe below: Thai Basil Turkey with Bok Choy and Rice<< CLICK HERE TO DOWNLOAD THE FREE MEAL PREP GUIDE PDF! Everything you need for a successful weekend meal prep! You can save even more time (and money) by shopping pantry staples with Thrive Market! View this post on Instagram A post shared by Kate Daugherty (@katelyndaughertyy) You May Also Like: Mindful Eating: Finding a Healthy Mindset with Food What Is the Carnivore Diet? Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

Read More »
Carnivore Kitchen Gadgets

My Favorite Gadgets for Stocking a Carnivore Kitchen

January 5, 2021 1 Comment

When you go on a Carnivore Diet, in many ways cooking and meals become way simpler. A well-stocked carnivore kitchen for cooking nourishing nose-to-tail animal-based meals comes down to a few essentials. If you simplify ingredients, it is that much more important that things are cooked well. These are my go-to tools for all things MEAT. Check the boxes for prepping, cooking, and storing food while following a carnivore diet. When it comes to a meat-centric carnivore kitchen, here are some of the tools I find myself using daily as I cook nose-to-tail and prep at home: The Essentials 1. Cast Iron Skillet – Is this the most versatile pan in my kitchen? Perhaps. A Cast Iron skillet is a necessity for carnivore dieters because you can cook EVERY meat in here. Pan-seared steaks are the absolute best. Ground meat is quick and easy in a cast iron. You can even cook fish in a cast iron. The transition from stove top to oven is excellent for combo searing and roasting. Also, clean up is a breeze. Remember not to use soap on your cast iron- I like these handy scrapers and cleaners.   2. A Really Good Knife – I have one kitchen knife. I use it for everything from meat to herbs to fruit and vegetables. When you have a really nice knife, it makes prepping such a joy. I am so comfortable using this one knife that I travel with it when I know I’m going to be cooking outside of my home. You CAN buy a whole set of fancy knives with different purposes, but my recommendation: splurge on ONE really nice multi-functional knife. And love it well. (Note: Along the same lines, invest in a good cutting board to protect your knife blade. I like Epicurean Boards with juice troughs.)   3. Dutch Oven/Enamel Pot – When I have the time, I like to slow cook using an enamel cast iron pot that can easily go from stovetop to oven. I will roast whole chickens, make slow broth, and use it for braising roasts. The Lodge brand is durable and affordable for all things cast iron.   4. Aluminum Roasting Pan – These pans hold their shape when roasting meat at high heat in an oven. Chicken wings are particularly crispy and delicious when cooked on a sheet pan with a silpat liner. It makes for very easy cleanup. (A word of caution: don’t choose the cheap, amazon version of Silpat. They will poorly disappoint.) 5. Glass/Stainless Storage – If you’re doing any batch cooking, having glass storage on hand will be a necessity. You can portion out meat and reheat in the container (please do NOT reheat in plastic!) I find that I do less meal prep on a carnivore diet, simply because I’m eating less often. However, it is still nice to sometimes pre-cook steak, chicken, or ground and reheat at lunchtime.   6. Cookbooks – While I have my go-to meals that I gravitate towards, I enjoy flipping through real cookbooks for ideas. Books are very helpful when adopting a lifestyle change (like trying out Carnivore and Nose-to-Tail). Just want some background on the Carnivore Diet? Start with The Carnivore Code by Paul Saladino! Helpful Gadgets for the Carnivore Diet 1. Instant Read Thermometer – This is a tool I didn’t know I needed until I read The Food Lab by J. Kenzi Lopez-Alt (aka my kitchen bible). A thermometer is essential for perfectly cooked meat. For a true carnivore kitchen, when ONLY eating meat on the carnivore diet, the quality of your cooking matters. Do yourself a favor and learn to cook with a thermometer; which means preserving optimal moisture, flavor, and tenderness. Buy the book while you’re at it, it’ll change your life. 2. Handheld Frother – I use this little gadget waaaay more than I thought I would. It stays on my counter (which is why that stand is handy)! I use it to froth up any cream/fats that I put in my coffee with collagen, and I even use it to quick mix up supplement powders and electrolytes into water. BONUS: This is perfect for adding fat for a dressed up bone broth! 3. Meat Masher– This is a handy little tool for breaking up ground meat while browning in a cast iron skillet. Is it a necessity? No… Is it nice to have? Yes, absolutely…. Not Essential, But Awesome… 1. Instant Pot – I recommend an Instant Pot for anyone who batch cooks and/or meal preps for the week. I like to cook meat all at once (pressure cooked chicken is my favorite); it also works well for braised meats like short ribs and stew meat. I use my Instant Pot for Bone Broth and Soups, and occasionally as a slow cooker on busy weeknights. 2. Sous Vide – A sous vide cooker is a device that allows you to cook meat to a perfect temperature. Learning to cook your meat by temperature will really elevate your skills! However, this pretty much does the work for you. Bonus: you can set it and forget it, much like a slow cooker. 7. Dehydrator/Air Fryer – For a carnivore diet, having a multi-function cooker that can air fry, dehydrate, and more is perfect. This is a great carnivore kitchen countertop tool for when you don’t want to turn on the oven, but need quick-cooked dinner. A dehydrator is useful for making your own jerky! 7. Traeger Wood Pellet Grill – If I could recommend one grill, this is it. There is a learning curve when transitioning from a gas or charcoal grill to a wood pellet (electric) grill. However, the functionality is impressive. Again, you’ll get to cook by temperature. Plus, there are options for slow cooking, smoking, and high-heat grilling. This is a carnivore diet splurge item! KateDaugherty.Com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means

Read More »
Carnivore Diet Essential Guide by Functional Nutritionist and Functional Medicine Doctor

What Is A Carnivore Diet?

January 4, 2021 1 Comment

The carnivore diet means eating only animals; no plants. The diet is largely meat: a lot of protein, a lot of fat, and nearly zero carbohydrates. If it IS an animal, or it comes from an animal, it is likely included in the carnivore diet.  A carnivore diet can be thought of as a perfect elimination diet. It is on the extreme end of “diets” because it is so restrictive; however, with careful planning it is a highly nutritious and sustainable way to eat. When you eat animal foods nose-to-tail you are consuming the most nutrient rich, bioavailable foods on the planet! Eating animals nose-to-tail will provide plenty of Vitamin C, and will not hurt your kidneys, liver, or heart; in fact, it will likely make you much healthier. Carnivore Diet “Rules” There are no clear guidelines to follow for the carnivore diet regarding macronutrients or percentages of total calories. This is a healing diet that allows you to tap into your intuition: eat to satiety. A true nose-to-tail carnivore diet includes high quality muscle meat, as well as organ meats and connective tissue. While it isn’t easy, it is surely a SIMPLE diet. Enjoy food freedom with less cooking, less prepping, and less shopping.  This diet can be used as a reset, a short-term diet, before testing and adopting a less rigid routine moving forward. There is no set of “laws” on how to eat. Perhaps you should consider this more of an overall lifestyle change than a “diet.” Enter your email below to get my FREE Carnivore Food Pyramid PDF! What’s IN and what’s OUT? The simple inclusion: if it is an animal or comes from an animal, it is likely included: meat, fish, eggs, organs, broth, fat, dairy, collagen, and gelatin. NOT part of the diet: plant foods, processed and packaged foods, grains, legumes, soda and sweeteners, candies, and refined oils. When you break it down into “yes” and “no” foods eating carnivore is a very simple diet. However, it takes some planning and balance to ensure all micronutrients are accounted for. Consuming a wide variety of animal foods will not only stave off diet fatigue, but will ensure you are getting a full complement of vitamins and minerals. WHY the CARNIVORE DIET? A well-designed animal-based diet is especially healing for many types of conditions including gut and digestive disorders, mood problems, depression, anxiety, chronic inflammation, skin conditions, hormone imbalance, and autoimmune disease.  A carnivore diet renews dietary confidence, reforms habits, and resets your relationship with food. Some common benefits include improved digestion, reduced inflammation, improved cognition, weight loss/body composition change, hormonal balance, improved physical performance, better skin, and less pain. Ready to Learn More and TRY IT OUT? CLICK HERE to purchase the COMPLETE Nose-to-Tail Guide by Functional Nutritionist, Kate Daugherty and Functional Medicine Practitioner, Dr. Mitchell Rasmussen. You’ll get 25+ pages of resources on starting and successfully maintaining a healthy carnivore diet.

Read More »
Recovery for Rowing. Row 150K in a month , Row a half marathon, recovery tips

What It’s Like to Row 150K in a Month

January 1, 2021 3 Comments

Before the “Iron Lung Challenge” was presented, I had determined for my own health to row a minimum of 20,000 meters per week from Thanksgiving until New Year’s Day. (Attempting to row 150K was not on my radar.) I was looking for a way to maintain my cardiovascular fitness as the weather got colder, the days got darker, and I would typically feel my motivation wane. I thought this was a reasonable addition to my usual CrossFit schedule: simply picking up an extra 20 mins of rowing a few times per week.  Lo and behold, shortly after I began my endeavor, Decima Crossfit announced the challenge. The stakes: the athlete that gets the most meters on the rower during December will win $100. All meters must be at Decima, and the daily WODs don’t count towards the score. As a bonus, the first athlete to get a marathons worth of meters (that’s 42,195) will get $50.   When I read the details, I wasn’t immediately in. I thought, “well, that complements my rowing goals … but I’ll probably just keep to myself.” The rowing AT Decima was a big drawback for me, since I enjoy rowing at The Facility separate from daily workouts.  The first day I stayed after class to row was December 2. It felt good. The rowing is mindless, repetitive, and so soothing for an anxious brain. On the rower, I’m able to tap into a place of peace and zone out.  For the most part, I keep my competitive drive in check. I am sensitive to overtraining and Crossfit has historically not been the best on my hormone balance. Therefore, I must not let my ego run wild or I get burnt out very quickly. I LOVE CrossFit and the community, so it’s a very humbling balance for me.  However, I couldn’t hold it in with this challenge. I MISS being competitive. I MISS finding that inner drive to WIN. And THAT REALLY FELT GOOD.  It only took a few days for me to realize I had this one. By day four, I had the month mapped out in my head – 20,000 per week, I’d be at the marathon mark somewhere in the third week – simple. During the first few days, I even had a few competitors to outwork. Thank you to Phil, Sharon, and Tim for the initial spring.  I just rowed. And kept rowing. 42,195 came A LOT quicker than I planned. At some point, Megan offhandedly upped the stakes, “So, you’re going to row 100K this month?”  —-Yes, Megan, I GUESS I AM.  The competition changed from a competition amongst members (sorry, friends) to a competition within myself. I let the fire burn and upped the stakes week-to-week. I’m proud to have kept going, and I’m really looking forward to a break from that seat.  Here are a few things that helped me row 150K meters in December 2020…  Protecting my gut, adrenals, hormones Endurance training has been demonstrated to cause an increase in pro-inflammatory cytokines such as TNF-a, IL-1, and IL-6. This inflammatory response is thought to contribute to dysbiosis, modifications of the microbiome, gut mucousal changes and ultimately increased gastrointestinal permeability. This is what is commonly referred to as “leaky gut.” Leaky Gut, or Intestinal hypermeability, can lead to a number of downstream problems. It is a vicious internal cycle of the worse the leaky gut, the more susceptible you are to the causes of the leaky gut, and so on.. (See “Your leaky gut didn’t cause your leaky gut..”) However, exercise-induced hyper permeability (documented by LPS) can be decreased with a sensitive diet and the addition of probiotic species. I chose to combat the likelihood of leaky gut complications by following a strict diet and consuming strain-specific probiotics for gastrointestinal health. In this case, I adhered to a largely nose-to-tail carnivore diet. Yep, it may seem extreme for many.  For optimal GI health, an elimination diet avoiding grains, corn, low-fat dairy, peanuts, and soy may be sufficient. However, I have found that I feel my best when avoiding ALL plant fibers.  When I am eating a carnivore diet, I use animal sources to get all the nutrients I need. To do so, I include organ meats, bone broth, connective tissues, oily fish, and occasional full-fat or fermented dairy. [Note that I believe every diet needs to be very individualized. MY “carnivore” diet will look very different than someone else’s because I understand where my tolerance lies. See more about other foods I included below].  Because I am particularly sensitive to overtraining with history of hormone dysregulation; I had to put some measures in place to protect my adrenals. I chose to eliminate caffeine for the month of December. Endurance exercise is a particularly taxing (read: stressful) activity; so it was important to minimize other avenues of stress. While in the correct dosage and timing, coffee can be particularly anti-inflammatory, I found that the positives were not greater than the influence of caffeine (especially early morning) on my cortisol rhythm. Decaf December it was! Nutrition for 150K of Rowing In bouts of rowing 5000 to 10000 meters (on average) I likely burned somewhere between 300-500 calories. Unlike strength training, the calorie burn from cardiovascular exercise is largely isolated to the time spent on the machine. This doesn’t put me in a huge caloric deficit, but it was something I wanted to stay on top of to maintain my energy, strength, and stamina since I continued with normal CrossFit WODs as well.  Weight loss was not a goal of mine during this month of rowing, so I adding in supplemental nutrition to account for the additional calories burned. Most days, this was in the form of a high-quality grass-fed protein shake immediately after exercise. My go-to shake was coconut milk (homemade, using The Almond Cow) + Equip Protein + Blueberries (depending on WOD).  In addition to protein, I also consumed raw honey daily. I prefer this animal source of

Read More »

The Dangers of Overtraining and How to Recognize It

December 18, 2020 No Comments

Overtraining can be a problem, especially for females. Learn how to recognize signs of overtraining and what practices to put in place to prevent exercise burnout. In our culture, we feel the need to go-go-go and don’t take the necessary time to REST and RECOVER. This cycle keeps us undernourished, fatigued, and restless and leads to downstream effects. Often, those downstream effects are things that KEEP US OVERTRAINED- i.e., weight gain, stubborn weight, and mood issues. We often think, “Man, I need to work HARDER to get rid of this extra fluff..” when the opposite may be true. Here are some of the key signs of overtraining to look out for as a woman Soreness. One of the obvious signs of overtraining is being sore all the time. Now, every once in a while you may have a really great workout that leaves you quaking every time you squat down or face a flight of stairs: that’s not really what I’m talking about. But, if you’re getting intensely sore after every workout that lingers for a few days.. that’s a big clue that you are overtraining. You’re either working too hard OR not recovering enough, which kinda amounts to the same thing. It takes time for your body to condition to regular workouts, but after a while you should settle into a place where your workouts leave you energized. You should be able to workout days in a row without being in pain or experiencing muscle fatigue.  Motivation changes. If you start to notice motivation changes, this is a really big sign of overtraining. Like (regularly) waking up and wanting to cancel your workout… it maybe isn’t serving you the best it could. Especially if you are a woman who LOVES to workout and be in the gym! Listen to your body. Find movement that energizes and excites you. Somedays that might be a leisurely amble around the block. Somedays it may be a restorative yoga session. And when you’re feeling it, it can be a kick-ass power HIIT session that you CRUSH.  Plateaus. This can be in many facets of life: gym to diet. If something that has worked for you for a really long time suddenly stops working, it’s a good time to step back and re-evaluate. Plateaus happen (and they are ok), but a lot of times our adjustment is to work harder to push past it rather than backing down. Recognize that sometimes you need to take more time off (from the gym, from a diet) in order to come back stronger.  Recovery is King It’s easy to forget that the recovery period, the time away from the gym, is when you are actually getting stronger. The hard workout is when you’re beating your body down, tearing your muscles. It’s the time OFF that allows you to rebuild and recover stronger. They MUST happen together.  Really, it comes down to committing fully it each side. If you have the time to get a hard workout in everyday, then you have the time to recover. You just aren’t prioritizing it.  When you’re in the gym, WORK YOUR ASS OFF. When you’re not, RELAX HARD.  Mediocre workouts (due to overtraining fatigue / waning motivation) + Incomplete recovery = A recipe for metabolic dysfunction and hormonal imbalance.  My favorite recovery tips? Just take a break. If you can’t force it upon yourself, consider booking a massage or soft-tissue work for scheduled recovery. Other modalities like infrared sauna, PEMF, and meditation can offer rest and rejuvenation. It’s also essential that you are fueling yourself for your workout. For athletes, I often recommend using Macro Tracking to ensure you’re consuming adequate protein and calories to support expenditure. Try my FREE GUIDE TO MACROS as a starting point for understanding how this works. You May Also Like: What It’s Like to Row 150K In A Month Colorado Hike Series: Culebra Peak

Read More »

Product Review: The Almond Cow Plant-Based Milk Maker

December 11, 2020 No Comments

Spoiler alert: The Almond Cow is one of my favorite new products of 2020! I’m pretty comfortable with making homemade nut milk using my Vitamix blender, a cheesecloth, and a lot of patience. HOWEVER, this one appliance has completely changed that for me. There is NO mess. NO waiting. NO straining. It’s so simple!! What is The Almond Cow? The Almond Cow Milk Maker is a countertop plant-based milk maker. It is like a high-powered blender and strainer in one. You can use any nut, seed, or grain to make homemade fresh plant-based milk in moments. I’m talking less than a minute here, folks!  While “almond” is in the name, that isn’t the limit. Get creative: Cashew, Oat, Coconut, Seeds, and blends galore. Did you know you can save watermelon seeds and make watermelon seed milk?! The possibilities are endless. I mostly use plant-based milk in my coffee and smoothies; so Cashew-Coconut-Vanilla and Honey-Oat tend to be my go-to blends. The Almond Cow has opened up my mind and I’m excited about trying out new recipes and concoctions again! Fresh milk at the touch of a button with NO WEIRD INGREDIENTS  The absolute best part of this contraption: no messy pulp straining, no waste, easy cleanup. The milk is so, so, good. Absolutely filled with flavor (without soaking).  Waaaaaay better than any store-bought non-dairy milks.  I love that I don’t have to compromise on ingredients and can still enjoy true homemade plant-based milk with the help of a countertop device. What’s in the box? The Almond Cow retails for $195. It is all stainless steel (no plastic internal parts) and has the capacity to make 5-6 cups of alternative milk per batch. The machine plugs in while working, but easily packs away when not in use. It is very easy to wash the full stainless steel container, with all the electronic parts contained in the top. The blending element is also made of heavy-duty stainless steel. I highly recommend the Almond Cow Starter Set which includes the Milk Maker, Glass Storage Jug, and Jug Brush PLUS almonds (3 lbs), oats (3 lbs), coconut shreds (2 lbs), and cashew pieces (3 lbs).  THIS IS SO MUCH STARTER MATERIAL. For reference, each batch (6 cups) of milk requires about 1/2-1 cup of nuts/grains/seeds. Therefore, there are about 30 batches (11.25 GALLONS) of plant-based milk available using ONLY the ingredients in the starter pack.   Testing it out: CocoCash Milk The first milk I chose to make was the CoCoCash. I found this suggested recipe on the information card included with the Almond Cow Milk Maker. Since I had all the ingredients on hand, so it was an easy choice.  I added the cashew pieces, coconut, and a few dates into the filter basket. It was very simple to attach the basket onto the top of the almond cow and twist to secure. I added filtered water to the base, attached the top, plugged it in, and pushed the start button.  The Almond Cow Milk Maker runs through 3 automatic blending stages. There is a light that indicates when the cycle is complete and milk is ready.  I WAS SHOCKED when this took less than a minute.  What?! How?! I thought the milk would be weak, watery, and tasteless. NOT TRUE. It is super creamy, better flavor than most store-bought milk, and maintains its consistency. Even the first warm sip was noticeably delicious.  I poured it into the glass storage container and put it in the fridge. There’s some separation after sitting, but a quick shake brought it back to an even mixture.  If you’ve made nut milk in the past you may be familiar with soaking, then blending, then straining. The whole process takes so much time, and is so messy. I talk myself out of it way too much and end up buying almond milk at the store.  The Almond Cow is the easiest way to make nut milk I’ve ever seen. There is NO soaking and NO messy straining. I simply remove the basket, pop the top of the almond cow into the included collector cup to catch any drips.  The PULP Chronicles The Almond Cow Milk Maker does a great job of directing you to their website to explore recipes for using up spent pulp. I’m a big fan of zero-waste cooking.  The easiest option? Pulpmeal (You know, like, oatmeal). Don’t think this is a boring choice; Almond Cow has recipes for everything from Gingerbread Pulpmeal, Banana Bread Cashew Pulpmeal, Chocolate Mint Pulpmeal, to Lemon Raspberry Overnight Pulpmeal.  I’ve also got my eye on a number of energy ball recipes like CocoCash Bites and Dark Chocolate Avocado Truffles.  The library of recipes is incredible! Savory and sweet things alike.  Other Intriguing Recipes using Plant-Based Milk and Pulp… In addition to traditional plant-based milk blends, The Almond Cow Milk Maker can be used to make plant-based creamer. Instead of filling liquid in the entire base of the almond cow, the smaller collector cup is used to make a more concentrated version of plant-based beverage.  Again, the library of recipes is memorizing. S’mores creamer with no artificial flavors or preservatives?! Red Velvet Creamer using beets?! Oh my! Infusions The filter basket is perfect for quickly infusing any beverage of choice. From pre-made milks, coffees, teas, or simply dressed-up water. [Watermelon-Mint, Pumpkin Spice, Cranberry Orange, etc] I’m excited to try the White Chocolate Peppermint Infusion directly into coffee + milk for a super clean version of a Starbuck’s Peppermint Mocha.  Non-milked Beverages  Although plant-based milks are the forte for the Almond Cow, you can also use this appliance to make infused lemonades (like pineapple lemonade), adult beverages (like bloody mary, sangria, and hot toddy), and festive drinks (like eggnog, mulled cider, and hot cocoa).  I’m really excited to explore and test these out more this holiday season! Who is the Almond Cow ideal for? For anyone who prefers non-dairy milk,  For anyone who doesn’t like toxic oils, preservatives, and additives in their

Read More »

Oil Cleansing 101: How To Use Oils To Get Your Best Skin Ever

December 1, 2020 1 Comment

Oil cleansing is one of the simplest skin cleansing methods that leaves you with luminous, clear skin. The best part- no toxic products with long ingredient lists. Instead of regular soap, try using the oil cleanse method at night to remove makeup, clean skin, and moisturize. The results will leave you wondering why you didn’t know about this years ago. WHAT IS OIL CLEANSING? Oil cleansing is a method of washing your face with oils instead of traditional soap and water. It can work for all skin types- even sensitive and acne-prone skin. If your skin is oily, you may be skeptical, but with the right type of oil this is even better than washing with soap.  Oil cleansing maintains the important skin physical barrier. Unlike other conventional cleansers and moisturizers, oil cleansing is free from toxic and endocrine disrupting chemicals. Using oil as both cleanser and moisturizer will help rebalance pH and natural oils that may be disrupted from stress, diet, and detox processes.  HOW DOES OIL CLEANSING WORK? As you massage your skin with dry oil, it will loosen up the makeup and impurities on your skin and pores. You simply massage in and rinse away with warm water. As you dry your face, the skin is clean, smooth and moisturized.  WHAT TO EXPECT WITH OIL CLEANSING It may take time for your skin to adapt to this method. Our skin is one of our primary detoxification organs (next to the liver and kidneys); so releasing toxins through your pores may result in new breakouts. My advice? Stick with the oil cleansing method for at least 7 days to see if this reaction resolves. If you’re left with red or blotchy skin, oil cleansing may not be the best approach for you.   Typically, oil cleansing at night (once per day) is enough to keep your skin radiant, healthy and acne-free. You can replace makeup remover, cleanser, and lotion all-in-one!  BEST PRODUCTS AND OILS TO USE: Remember that as you open your pores to clean out the gunk- you also leave them vulnerable to intake the products you are using. It is so important to find clean, non-toxic, safe personal care products: especially on the face. With unknown ingredients, you may actually make your skin worse! 1. Castor Oil / Simple Oil Blend For the most budget-friendly option, start with a simple oil. For acne-prone and oily skin, I recommend starting out with CASTOR OIL. Castor oil is a quite thick and sticky oil. It is exactly those properties that make it richer in vitamin E and fatty acids than most other plant oils. Castor oil is promoted for its anti-inflammatory and antibacterial benefits {from ricinoleic acid}. It increases natural production of collagen and elastin {this is the main ingredient in many hair growth/lash growth serums!}. Castor Oil offers a multi-fold approach for skincare: clearing, soothing, AND replenishing. Because Castor is so sticky, you can do a thorough lymphatic massage while cleansing to encourage draining and reduce puffiness.   The quality of your oil matters. Always choose cold-pressed, organic oils. I like this oil made by Pukka herbs (surprise, they do more than just tea!).  If you have dryer skin, you may find a mixture of Castor Oil + Olive Oil/Jojoba Oil is a better combination. Experiment with different ratios until you find what works best for you.  For a soothing boost, you may add high-quality essential oils to your oil mixture. Lavender is particularly calming, but may burn if you get it in your eyes! Other great oils for skin include frankincense, blue tansy, and melaleuca.  2. Beauty Counter Cleansing Balm For an all-in-one product that follows the same principle of oil cleansing, I recommend Beauty Counter’s Lotus Glow Cleansing Balm. This formula contains lotus extract, jojoba seed oil, and avocado seed oil that soothe and calm skin while boosting luminosity.  Beauty Counter’s high-performing products are vegan, EWG Verified, and cruelty free. Read more about their clean beauty promise.  3. Farmacy Green Clean Makeup Removing Cleansing Balm Another great oil-cleansing product that I’ve recently sampled is Farmacy’s Green Clean Makeup Removing Balm. The blend in this product contains non-drying sunflower and ginger root oils. This balm uses turmeric and moringa extract that act as antioxidants for the skin. Papaya enzymes naturally exfoliate pores. (Note that the papaya in this formula may be aggravating for red, inflamed skin and active breakouts).  Using the Oil Cleansing Method: A Step-by-Step Guide If you are curious about how to oil cleanse for supple, smooth, radiant, and blemish-free skin, follow this simple step-by-step guide. Begin with a dry face, you don’t need to remove your makeup as the oil-cleansing method will take care of that. If you choose, first remove eye makeup using coconut oil or castor oil. Wipe away with a clean cotton pad. To cleanse the full face, use a quarter size amount of oil/cleansing balm, gently massage on to your face for 45-60 seconds with gentle upward and outward circular motions. Focus on areas that need attention (like around the nose and mouth). Splash away with warm water or use a warm, damp washcloth and/or muslin cloth to wipe away remaining oil, makeup, and dirt. Gently pat dry with a towel or clean, cotton cloth. There’s no need to moisturize after oil cleansing! Simply rub in excess oil and give it a few minutes to absorb. If you are using serums, masks, or toners use them after oil cleansing (wait 10 mins for oil to fully absorb and ‘tackiness’ to dissipate). Follow with an extra dot of oil (such as marula or jojoba) or moisturizer as needed.  Shop Beauty Counter Shop Essential Oils Shop Amazon Skincare favorites: Using the oil cleansing method will improve blood circulation to the skin, boost skin’s suppleness, elasticity and hydration without making your skin oily or greasy. Castor oil is non-comedogenic and compatible with most skin types. When using the correct oils/products, oil cleansing can dramatically improve skin complaints like dryness, scars, and

Read More »

Build A Better Smoothie: Nutrient Dense + Flavor-Packed.

November 1, 2020 1 Comment

My go-to ingredients and easy tips for maximizing your nutrition by learning to build a better smoothie. Smoothies are a great complement to a food plan because they help get in so many great micronutrients. However, to build a better smoothie, aka a truly nutrient-dense smoothie, it takes some planning and intention. What makes a healthy smoothie? MOSTLY greens and veggies, healthy fats, fiber, and low-glycemic fruit. Key Steps to Build A Better Smoothie Base Liquid Start with a non-dairy milk (such as Willa’s Oat Milk or Cashew Milk or Full-fat Canned Coconut Milk) or brew one quart of strong tea to use as a base for your smoothies (store remainder in refrigerator). Green tea works well, or for an electrolyte boost try using coconut water. One surprising option for a smoothie base: bone broth! My friend Parry stores bone broth in ice cube molds and pulls out a couple “broth cubes” for a unique smoothie experience. Vegetables Green leafy vegetables blend nicely into a smoothie and add bulk to a smoothie. Choose any seasonal leafy greens (chard, kale, spinach, etc.). Next, add whole vegetables of your choice. Cucumber, Carrot, Beet, Zucchini, and Cauliflower all pair nicely in a power smoothie. For one serving, aim to add at least one cup of greens and 1-2 servings of other veggies. Fruit To tame the bitter greens, use 1/2 to 1 whole lemon. Add 1/2 cup of unsweetened, organic fruit to the blender. This includes berries, pomegranate seeds, papaya, mango, and citrus. For those struggling with metabolic syndrome, stick to low-GI fruit. [Want to know more about Fructose? Read this article by Dr. Rasmussen] For an easy flavor option, consider a high-quality Fruits & Greens powder, like this one by Nutridyn. Protein For a more filling and balanced meal replacement, add protein to your smoothie. This can be fermented dairy, whey protein, plant-based protein powder, hemp hearts, or collagen protein powder. Nuts and Seeds Nuts and seeds are rich sources of minerals like magnesium, potassium, and manganese. Add variety! 1 to 2 Tablespoons of Chia, Pumpkin, Hemp, Sesame, or Flaxseed. Flaxseed is an incredible source of fiber and a powerful antioxidant. However, when ground flaxseed oxidizes very quickly and you loose those valuable qualities! If adding flax, use a spice grinder and fresh grind the flax just before adding to the smoothie. Herbs and Spices Phytonutrients like tannins, lignans, and catechins are richly concentrated in aromatics like ginger, turmeric, and cinnamon. Plus, herbs such as cilantro and parsley are chelators that pull heavy metals from the body and help excrete them in waste. Fresh is best. Ginger and turmeric can be added in the root form (about 1 in. per serving). I try to find variety in my herbs by including mint, cilantro, basil, parsley, or dill occasionally (a handful will do). Bonus: Try growing your own phytonutrient-rich microgreens with minimal space using Hamama! Fat This is a crucial element in a nutrient-dense smoothie. Many vitamins are fat-soluble and are only absorbed from our food when we consume them with fat. A top way to add fat: avocado. Don’t knock it til you’ve tried it. If you want to build a better smoothie try this! Avocado gives smoothies a creamy texture. Other ideas to add fat include full-fat canned coconut milk, MCT Oil, Nuts and Nut butters, and unsweetened coconut. Something E X T R A for a Better Smoothie While following the above guidelines will result in a powerhouse of vitamins and nutrients, smoothies are also a place to add an extra boost. That can mean adaptogens, roots, superfoods, and supplements. Here are a few ideas for smoothie boosts: +Functional mushrooms (like Lion’s Mane, Reishi, Turkey Tail and Chaga) +Adaptogens (like Ashwagandha, Rhodiola, or CBD) +Healing Roots (like Maca or Beet) +Superfoods (like Bee Pollen, Raw Honey, Acai, or Ginseng) +Supplements (like Creatine or Glutamine) Recipes: Choose Your Own Adventure Smoothie Parry’s Fruity Pebbles + Cacao Superfood Smoothie Pumpkin + Oat Milk Smoothie Want a copy of my BUILD A BETTER SMOOTHIE PDF? Enter your email below to get your FREE handout with recipes! Products I love from Thrive Market: Shop this article:

Read More »