Love and intimacy are foundations of health. If your relationship is in turmoil, so are you! Ream more to learn about growing deeper into love. PLUS a bonus book download!Read More
Making Bread: DIY Sourdough
Getting back to basics and baking my first sourdough loaf.Read More
How to Get DIY Glowing Skin and Shining Hair
Beauty that starts from the inside out & DIY beauty routine. Healthy hair and skin starts from the inside out! Eating a diet that is feeding your body the essential nutrients it needs is key for naturally gorgeous skin and hair. Plus recipes for a face mask and hair mask.Read More
The Shocking Truth About Foam Mattresses PLUS A Guide To Organic In The Bedroom
Article about organic mattresses vs. conventional mattresses and the widespread 'greenwashing' in the mattress industry. Learn how your mattress can be affecting you and your families health, and might be making some of your health conditions worse! Plus, what you SHOULD be sleeping on from a Naturopathic Doctor's perspective.Read More
Ease Into a New Habit & Change Your Life!
Building an inspired life, one change at a time.Read More
Winter is coming! See my recipe for DIY warming herbal chai. Makes a great homemade gift too!Read More
Stop Heartburn In It's Tracks!
Don't let heartburn slow you down! Heal heartburn naturally today.Read More
Boost Your Health With Apple Cider Vinegar
Apple cider vinegar is an inexpensive cooking ingredient with a long medical history! Get medical benefits, recipes and a free bottle!Read More
Stay on Track With Your Health During the Holidays!
Top 5 health challenges during the holidays and how to stay on track with your health!Read More
Back to School Health: Immune Boosting
Here's part 3 in our back to school series all about boosting immunity. Enjoy!
Get More Energy and Rejuvenation with Adaptogens
Learn how to feel your best, boost your resilience and energy, and herbs that can help!Read More
Back to School Health: Make Ahead Meals and Exercise
Here's Part 2 in our staying healthy through the back to school time series. Enjoy!
Claiming Your Life in 3 Easy Steps
Claim your life's true purpose and live a more inspired life today! Learn how to move toward this in my blog post.Read More
Back to School Health: Getting through the Busy Time
Part 1 in my 3 part FREE series on staying healthy through the busy back to school time!
Fennel & Carrot Salad
We've gotten an abundance of fennel in our CSA from Helsing Junction lately! Luckily I love fennel. I love the fresh anise flavor, the crunch, and the versatility. Roasted fennel holds a special place in my heart. More on that another day, today we're talking about fresh fennel salad! I combined it with miso dressing for this recipe and voila! Fennel is also really great with a simple orange vinaigrette.
Fennel, Foeniculum vulgare, has many health benefits. It's aromatic, sweet and spicy, and has a slightly warming effect. It's beneficial for digestion, gas and coughs. It's also a great source of fiber!
- Food processor with slicer attachment.
- 3 fennel bulbs, with fresh tops
- 2 medium carrots, I used purple carrots
- Miso dressing to coat
Using the slicer attachment on your food processor, process the fennel bulbs. Switch to the shred attachment and process the carrots. Combine with miso dressing in a large bowl. Mix well. Enjoy! If there are left overs, store in the fridge for up to 7 days.
Time: 5 minutes
Serves: 8-10 servings
DIY Salad Dressing: vinaigrette basics and miso dressing!
I love a big salad on these hot summer days! And when it’s not the blazing summer, nothing pairs better with a rich main dish than a perfectly balanced side salad. I’m going to teach you all the basics so you can impress yourself, your family and your friends at your next meal!
The four basic elements of a dressing are salty, sweet, acidic, and fat. The oil to other liquid ratio should be about three to one, that’s three parts oil and one part vinegar or citrus juice. You can add other spices and change out the oils and acid. For the acid you might use lemon juice or red wine vinegar, balsamic vinegar, apple cider vinegar, etc. For the oil you might use olive oil, safflower oil, flax oil, walnut oil, avocado oil. For the oil portion it’s really important to make sure your oil isn’t rancid, meaning gone bad. This happens when the oil oxidizes, and we don’t want to eat that. Rancid oil has a very specific smell and once you get that smell down you’ll never forget it. Ahh, if only we had smell over the computer!
Lettuce is bitter, depending on the variety some are more bitter than others. Having bitters with a meal turns on our digestive fire. Bitter taste in our mouth stimulates our vagus nerve which turns on production of digestive juices and increases peristalsis (the movement of the GI). Why does this matter? Many Americans are constipated. Increasing peristalsis helps prevent that. It's a good habit to eat something bitter or take a bitter tonic with a meal.
Back to the dressing. Oil and water (which vinegar acts like) don’t mix well! This is the very cool thing about making dressing. You’re mixing these 2 things that really never go together naturally and turning them into a delicious combination. This is where the emulsifier comes in. Emulsifiers help to hold the fat and water-based molecules together. My three favorites are mustard, miso, and honey.
Basic Vinaigrette Dressing Recipe
Here’s our basic DIY salad dressing recipe!
- 3 tablespoons oil of your choice
- 1 tablespoon vinegar of your choice
- 1 teaspoon mustard or honey, or both
- Salt and pepper to taste
- Additional things: minced shallot, garlic, or onion go nicely in a basic dressing
- 3 tablespoons oil of your choice
- 1 tablespoon lemon, lime or orange juice
- 1 tablespoon miso (I like the mellow or white for this dressing, but use what you have)
- Additional things: minced shallot, garlic, or onion go nicely in this dressing
For both recipes: Chop the shallot, garlic, or onion if using and place in a bowl large enough for you to really get into whiskin’ that dressing. Into that bowl add your emulsifier and whisk together. Now add the vinegar and whisk until well combined. Here comes the critical moment of alchemy! Mixing oil and water! While whisking, slowly drizzle in the oil. You’ll notice the mixture getting thinner and then it reaches a critical mass when it begins to thicken up. Continue to add until the oil isn’t going in as well. Add salt and pepper to taste. Dress your greens of choice and store the rest in the fridge. Now you never have to buy store dressing again!!! You’re welcome.
How I Lost 10 Pounds Effortlessly!
Let me start this by saying that I love my body. I love it when it’s got extra curves and when it’s more toned and slim. It carries me through this world and allows me to do the things that I want to do.
I am a supporter of the Health At Every Size model. The determinants of health are what governs our level of vitality and wellness, not the way our bodies look. By creating and practicing the determinants of health we can improve our health and correct illness. These include, but are not limited to, eating the right diet for you, correcting nutritional deficiencies, daily movement, adequate sleep, doing things that bring you joy, functional breathing, reducing stress, and reducing toxic exposure and removing toxic waste from the body.
Here’s what’s contributed to my toning up:
1. I’ve gotten back to eating the diet that’s right for me and have reduced inflammation by doing that. AND I’ve cut out cane sugar (huge)! Because of those two things, and my awesome weekly CSA delivery, my vegetable intake has naturally gone up.
2. I’m moving my body every day and have added running more regularly into the mix.
3. I have let more joy into my life. I’m following my passions and my inner guide. I love the sun and have been swimming in the lakes around Seattle all summer. I have a wonderful partner who makes me laugh and brings out my child-like side, AND we’re getting married in 6 weeks!
4. I’m getting more sleep.
5. I’m breathing and taking a FEW minutes every day to meditate.
Those are the big things. And folks, I’m eating when I’m hungry; I’m not starving myself; and I’m not killing myself at the gym. You can do this too!
Back to Health At Every Size, let’s stop body shaming. Too many times I’ve heard from patients that other practitioners have told them they need to lose weight, even though they exercise, eat a diet that’s right for them, don’t have any chronic illnesses, have stellar blood pressure, and their cholesterol and blood sugar numbers are excellent. When people, in my office as well as friends and family, lose weight I RARELY comment on that aspect, rather I like to focus on things like they look stronger, or they are looking really healthy, etc. with my comments to them.
Do keep in mind that there can be medical reasons why a person can’t lose weight, or is gaining weight. And then there is another group who is overweight, or thin, and unhealthy. A qualified practitioner should address that, and my recommendation is to see a naturopathic doctor.
Join my 30 days to Vibrant Health Challenge starting next week! Check back for more details. I'll challenge you to cut out sugar, eat whole foods, and work in movement every day!!
Dr. Jessica Bernardy, ND
It's heating up out there! Here are some tasty recipes to keep you well hydrated.
Staying hydrated is so important for our health and can keep you looking and feeling your best. Our bodies are two thirds water, that's a lot! We need water for just about every chemical reaction in our bodies. It keeps our skin, joints and eyes lubricated, and helps us flush out waste and toxins from our bodies through our sweat, urine and stool. If you're dehydrated you might have a headache, feel dizzy, have brain fog, feel sleepy, have a dry mouth, produce only a small amount of urine (less than 6 voids a day), constipation, and muscle cramps. What I'm talking about here is mild acute or chronic dehydration, which is easily reversed, not severe dehydration which is life threatening and needs medical attention right away.
This recipe is great when you have extra watermelon laying around like I did this week, or you just want to make a healthy, delicious and beautiful drink.
- 1 small watermelon, cut and rind removed
- 1 cup water
- optional additions: mint, lime juice
Put all ingredients into blender and blend until smooth. Store in fridge and enjoy within 5 days.
Cucumber Basil Water
Cucumber itself has cooling properties, be sure to eat the cucumbers at the bottom of your glass! You can add just about any herb to this and it will come out delicious. I also like mint, lavender, rose, thyme, and rosemary.
- 1 quart mason jar
- 1/2 small cucumber sliced thin
- 2 sprigs basil, lightly pat between hands to release essential oils
Combine all ingredients into jar, put on lid and shake to distribute flavors throughout water. Store in fridge and enjoy within 2 days.
The water we drink is meant to have minerals in it from sitting in the earth in natural springs and wells. Today we filter and process our water, it's less vital. One way you can increase the vitality and mineral content of your water is to add minerals back in through salts. Choose high quality sea salts and Himalayan salts.
- 1 glass water
- 1 pinch of salt
Add enough salt so your water tastes sweet and not too salty. If it tastes overly salty then dilute with more water.