antioxidants

Matcha Me Up

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I first learned about Matcha a few years ago while working at Natural Grocers but not until recently, have I incorporated it into my daily routine.

I decided to cut back on my daily caffeine intake and started by reducing my morning cup of coffee from 2 to 2 1/2 cups to just 1 cup.  I was finding that I was struggling a bit to get through the day.  So I added a serving of Matcha as a mid-day “pick-me-up”.  I worked through this regimen for about a week; 1c of coffee in the AM then 1tsp of Matcha in the afternoon.

I have now found a nice energy balance!  I get up pretty early 3 times a week which makes for long days.  On those days, I have one cup of coffee along with a Matcha beverage mid-day.  All other days, I enjoy a warm Matcha Latte in the morning and an iced Matcha Latte midday, if needed.

1 cup of coffee yields about 95mg of caffeine

1 tsp of Matcha Powder yields about 35mg of caffeine

So I’m happy to have reduced my total caffeine intake from about 177.5mg to only 70mg!

There are many benefits to consuming Matcha Powder; Brain health via energy + calm (w/L-Theanine), weight loss & skin health (via EGCG), healthy heart (lowering LDL), Chlorophyll (detox) and #1 in my opinion is it’s potent antioxidant power supply.

Antioxidants protect your cells from free radicals.  Free radicals is what your body creates when processing food, environmental exposure, sunlight, chemical exposure, alcohol, etc.  Antioxidants may break down free radicals so that they are less harmful or keep them from even forming.

Oxidative stress is when there is an imbalance of antioxidants and free radicals (too many).   Various studies and theories have connected oxidative stress due to free radicals to:

Studies suggest that antioxidants cannot “cure” the effects of free radicals, at least not when antioxidants come from artificial sources.  I absolutely have an interest in fighting free radicals so I avoid common sources of free radicals, such as fried food, tobacco smoke and pesticides, as well as keep alcohol minimum.  I also eat nutrient dense foods without worrying about supplementing with antioxidants.

An excellent source of Matcha comes from a company called Encha Matcha.  Please check out their site to learn more.  They provide you with so much information and teach you about various types of Matcha which will help you decided which Matcha is best for you.

Organic Hot Cocoa w/Star Anise & Cinnamon

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It’s a hot cocoa kinda night! I fell in love when I first created this lightly sweetened cup of chocolate heaven.

This recipe calls for organic ingredients and is dairy free.  It’s honey sweetened but can be substituted for 1 to drops of liquid glycerin Stevia.

Yields 2 cups

  • 2 cups of Almond Milk, vanilla, unsweetened
  • 2tbsp of Organic Cocoa Powder
  • 1tbsp of Raw Unfiltered Honey (or substitute w/1 to 2 drops of liquid Stevia)
  • 1tsp of Organic Vanilla Extract
  • 1/4tsp of Organic Cinnamon
  • 1/4tsp of Pink Himalayan Salt
  • 2 Star Anise
  • 2 Cinnamon Sticks

Place milk & Star Anise into a pot and warm milk over medium heat for about 5 to 7min.

Meanwhile, combine cocoa powder, cinnamon, salt, honey and vanilla extract in a bowl and mix to a thick paste.

When milk is warm and a little bubbly, add the cocoa mixture to the pot and stir until thoroughly mixed.

Turn off the heat and serve with one star anise & one cinnamon stick in each cup.

Enjoy!

Morning after cocktails

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Because I had a couple of cocktails last night I wanted to make sure I replenished with lots of water and a big breakfast meal.

I sauteed raw baby spinach then mixed in 1 cup of egg whites. Topped it with homemade tomatillo salsa, avocado and beet & cabbage sauerkraut. I’m also having rolled oats with almond milk, PB powder and honey as well as 1/2c of blueberries.

This meal is loaded with:
🐔Protein

🍃Spinach nutrients like Vit A & E, zinc & iron

😊Fermented beets & cabbage by @wildbrine provide probiotics, nitrates and immune boosting benefits

🥑Avocado provides Omega-3 fatty acids, lutein & beta-carotene

✳Blueberry nutrients like potassium, folate, & Vit C as well as flavonoids with potent antioxidant capacity

🍯Raw Unfiltered Honey is also loaded with antioxidants as well as riboflavin, manganese, and calcium

Happy Sunday ✌🏼
#breakfast #sundaymorning #fermentedfoods #nutrientdense #recovery #rehydrate #healthyfats #antioxidants

Get an Immune Boost

inCollage_20181114_063308609Elderberry is a very popular go to supplement to strengthen the immune system during the winter and flu season as well as recover from flu-like symptoms in rapid time.  I recommend incorporating Elderberry as soon as October hits. It’s now mid-November but its not too late!

Researchers have found that people who have taken elderberries have higher levels of antibodies against the influenza virus, showing that not only may the berry be able to treat flu symptoms, it may also be able to prevent influenza infection.

Elderberries contain hemagglutinin protein. This protein has been shown to stop a virus’ capability to replicate by inhibiting its ability to penetrate the cell wall, thereby preventing the virus from causing infection if taken before exposed. If elderberries are taken after infection, that keeps the virus from spreading, which reduces the duration of influenza symptoms.

Elderberry also contains a compound called Flavonoid which gives it its beautiful rich purple color. Flavanoids are high in antioxidants that may protect your cells from damaged caused by free radicals (oxidative stress).

Elderberry is generally safe for the entire family. You may purchase it at any health foods store or online.  It can consumed in syrup form, capsules, gummies and the whole berry to make yourself.

Here’s a recipe by Wellness Mama for Homemade Elderberry Syrup:

How to Make Elderberry Syrup to Avoid the Flu
prep 5 mins – cook 1 hour – inactive 15 mins – total 1 hour, 20 min

yield 4 cups

A simple elderberry syrup recipe made with dried elderberries, honey and herbs for an immune boosting and delicious syrup. Can be used medicinally or on homemade pancakes or waffles.

Ingredients
2/3 cup dried black elderberries, or 1 1/3 cups fresh or frozen
3½ cups water
2 TBSP fresh or dried ginger root
1 tsp cinnamon powder
½ tsp cloves or clove powder
1 cup raw honey

Instructions
Pour water into medium saucepan and add elderberries, ginger, cinnamon, and cloves.
Bring to a boil and then cover and reduce to a simmer for about 45 minutes to an hour until the liquid has reduced by almost half.
Remove from heat and let cool until it is cool enough to be handled.
Mash the berries carefully using a spoon or other flat utensil.
Pour through a strainer into a glass jar or bowl.
Discard the elderberries and let the liquid cool to lukewarm.
When it is no longer hot, add the honey and stir well.
When the honey is well mixed into the elderberry mixture, pour the syrup into a quart sized mason jar or 16 ounce glass bottle of some kind.