Author: Jo

Body Biotics

Root Veggie Detox Smoothie: Beets, Ginger and Carrots

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Root Vegetable Detox Smoothie

Drinking a detox smoothie a few times a week is a great way to gently cleanse our system of toxins. Detoxing with smoothies occurs by nourishing our bodies with essential nutrients. This allows our bodies to do their job naturally, without using harsh products or methods.

Detoxification is something we have to be mindful to do on a regular basis. We live in an world where the toxic load is ever-increasing, and we are not getting as many nutrients from our food as our ancestors did. These nutrients are crucial for keeping our body’s natural detoxification system in tip-top shape.

The good thing is that we can do this the simple way! All we need to do is make a conscious effort to include natural, whole foods–that are proven safe and effective–in our diets on a regular basis!

Some of the signs that your body is stressed out by an overload of toxins include: struggling with weight, constipation, depression/anxiety, insomnia or feeling drowsy all the time (or both), headaches, arthritis symptoms, carb/sugar cravings, skin issues such as eczema and psoriasis, brain fog, and more.

Regular detoxification helps eliminate these symptoms, which in turn improves quality of life and staves off a host of chronic diseases.

Health Benefits of Beets

I never used to like beets. Ok, that’s not entirely true. The truth is I don’t eat beets. I do enjoy them fermented, or in fresh pressed juices. I LOVE beet kvass, and I love fermented beet cubes.

If you have yet to have beets you enjoy, stay tuned for a fermented beet recipe that may make you change your mind about them!

I also enjoy beets in smoothies if they are not the main ingredient. This smoothie does not have an overwhelmingly “beety” taste, but it has just the right amount to get a nutritional boost.

Beets boast the ability to lower blood pressure, aid in detoxification of the liver, prevent cardiovascular disease, and combat dementia. They contain phytonutrients such as beta carotenoids, flavanoids and betalains that may prove useful in fighting chronic inflammation and even cancer (source).

The benefits of regular beet use and even beet supplementation have been demonstrated in human and animal studies, so you can see why even though I’m not the biggest fan of beets I had to find a way to enjoy them!

I do also give my furry little friend fermented beets (a small amount, shredded) from time to time. Our dog Heaven is a Pekingese, a picky little thing, and yet she is a good sport when it comes to eating fermented foods like sauerkraut, kimchi, and milk kefir.

Health Benefits of Ginger

Ginger has its own impressive list of benefits. The data on ginger is extensive and demonstrates that it is a potent antioxidant, and a key natural food for fighting inflammation and cancer.

The substances it is made up of are also beneficial to protect and restore the body from exposure to toxicity from heavy metals, pesticides, insecticides toxic mold and the like (source).

Ginger also helps with nausea, which is a symptom often reported by those attempting to detox or change their diets to a real food diet. It’s great for diabetics and those with respiratory illnesses. Ginger is a useful aid to stabilize weight, and there are ongoing studies on its potential to help combat the obesity epidemic (source).

Along with milk thistle, ginger has proven some effectiveness for treating liver fibrosis (source). The flavonoid naringen, also found in citrus fruits and tomatoes, is greatly responsible for this beneficial effect. This is important because while studies in animals have shown that their liver can heal, that has not been the case with humans.

This is a case where prevention may be the best cure. Diet changes to stop the progression of disease seem to be the only recourse. Including ginger in your diet on a regular basis can help to protect against liver damage.

Root Vegetable Detox Smoothie
Slightly sweet and slightly spicy, packed with detoxifying nutrients

Health Benefits of Carrots

Carrots are a common vegetable which thankfully many people already include in their diet. Carrots are touted with being high in beta carotenes, great for preserving vision, and when fermented, providing the body with sufficient amounts of bioavailable iron.

Did you know that iron supplements can sometimes feed pathogenic bacteria, instead of increasing the body’s iron stores? When I learned this, I was shocked. Carrots, when fermented, are a great biovailable source. Soil-based bacteria such as B. subtilis, as well as fulvic and humic acids, are another way to ensure the body is getting the iron it needs.

The probiotic with soil-based bacteria that I use and recommend to others is Body Biotics. I love that it contains no fillers or unnecessary additives, and that it actually works. I use the adult capsules for my son, and just open them and sprinkle right in his mouth. They are tasteless and can easily be mixed into applesauce, smoothies, or taken straight. Best of all, Body Biotics is now available on Amazon! Click here to check it out.

Now back to carrots…

Carrots have too many beneficial properties for me to list them all in this smoothie recipe post. The most comprehensive information I’ve found is neatly packaged in a PDF file. The following is just a tiny excerpt:

Anti-diabetic, cholesterol and cardiovascular disease lowering, anti-hypertensive, [protective of liver damage], [protective of the kidney], and wound healing benefits of carrot have also been reported.

– João Carlos da Silva Dias, Find the full PDF here.

Health Benefits of Reishi Mushroom

Reishi mushrooms aid in gentle detoxification. They regulate the immune regulator, are anti-inflammatory and have the power to reduce histamine. Reishi mushrooms counteract allergic reactions and so researchers are interested in exploring their benefits and potential clinical uses further.

The adaptogenic properties of this fungus helps with stress relief and thus promotes restful sleep. For more information on the benefits of reishi mushrooms, read this (in this article, reishi is referred to by its scientific name Ganoderma lucidum) and/or this.

I have included a run-down of the nutritional benefits of the root veggies included in this smoothie recipe. However, if you are interested in more information on why I generally choose pineapple as the “sweetener” for my smoothies, you can click here to check out the information in the post for Creamy Arugula Pineapple Avocado Smoothie.

Root Vegetable Detox Smoothie
Print Recipe
5 from 4 votes

Root Veggie Detox Smoothie

Course: Beverage
Keyword: Smoothie
Servings: 1

Ingredients

  • 1 cup frozen pineapple
  • 5 grams ginger root
  • 1/2 large carrot
  • 2-3 slices beetroot
  • 1 handful green lettuce
  • 1 cup water (or sub coconut water)
  • 1 scoop Daily Purify

Instructions

  • Add ingredients to blender so heaviest ingredients are on the top.
    In a Ninja smoothie cup, that’s frozen pineapple, ginger, carrots and beets, daily purify, lettuce and water or other liquid of choice.

  • Blend, put in serving cups and enjoy!

From the Daily Purify supplement, this smoothie also contains burdock root and dandelion root, which are both great for detoxification. We keep dandelion root tea in our rotation along with nettle infusions and a few select others.

Let me know what you thought of this smoothie. Do you regularly consume a wide variety of root vegetables and mushrooms?

Uncategorized

Sourdough Rye Pancakes Recipe – Delicious & Fluffy!

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Sourdough Rye Pancakes

Pancakes. Mmmmm. They are my favorite breakfast! And sometimes even lunch or dinner. Mmmm. I could eat them for breakfast every day. I like them fluffy and soft and perfect. And that’s just what these sourdough rye pancakes are!

When making pancakes from grains such as wheat and rye, it’s best to use sourdough starter and allow them to ferment overnight. This makes them easier to digest and increases the nutrients they provide as well. The first time I made sourdough pancakes, they were annoyingly chewy–I forced myself to eat them because I don’t like wasting food. But I didn’t give up. Eventually I found perfection, and today I’m going to share it with you!

Sourdough Rye Pancakes
Print Recipe
5 from 2 votes

Sourdough Rye Pancakes Recipe

Course: Breakfast
Keyword: Sourdough
Calories: 92kcal
Author: nourishingtime.com

Ingredients

Overnight Mix

  • 1 cup sourdough starter
  • 2 1/4 cup milk
  • 1/2 cup rye flour
  • 1 1/2 cup all-purpose flour

Morning Mix

  • 1 egg
  • 3 tbsp melted butter
  • 1 tsp vanilla
  • 3 tbsp raw honey
  • 1 pinch sea salt
  • 2 tsp baking soda

Essential Extras

  • Lots of butter to cook with
  • Maple syrup, honey, fruit for toppings

Instructions

Before Bed

  • Mix the sourdough starter, milk, and rye flour together and break up any clumps. If your starter is on the thinner side (ie. you use 1 cup water to 1 cup flour instead of measuring grams), start with only 1 3/4-2 cups of milk–you can always add more in the morning, if needed.
  • Add the all purpose flour and mix again then cover with plastic wrap.
  • Ideally you’ll let the mixture soak for 8-12 hours.

Before Cooking

  • Set your griddle or skillet to preheat on low heat.

  • Melt 3 tbsp butter and whip together with the egg, honey, vanilla, and baking soda. If you are adding other extracts or spices, you’d add them now as well. I recommend using a sweeter variety of honey, especially if you plan to eat these pancakes without syrup!
  • Combine egg and honey mixture with flour mixture from last night.
  • Add butter to the griddle and use a 1/4 cup measure to pour batter in. You may spread gently if you kept your batter pretty thick.
  • As soon as pancakes are flippable (the edges will dry out a little and the top will be bubbly), flip them. Do not press down! Let cook for 30 seconds or so and remove to plates outstretched, or a warmer.
  • Continue cooking all the pancakes, then serve with plenty of butter and your favorite toppings.

Notes

Do not press down pancakes! Let them be fluffy!
Sourdough Starter: If you do not have a sourdough starter or need more information on what that is, click here to read my posts about sourdough starter and where to get a FREE one.
Raw Honey: Click here to order a deliciously thick raw honey on Amazon.

I love my pancakes with butter, strawberries and Grade B maple syrup. What are your favorite pancake toppings? Let us know by leaving a comment!

Health

Keto Diet Constipation Blues? Here’s What To Do

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Keto diet constipation can cause pain

Keto diet constipation is a common complaint among those who choose to adopt this diet. Constipation is defined as having three or less bowel movements per week. If you are not having at least one bowel movement per day, you are storing toxic chemicals. You need to adopt habits to change that immediately. This article has great information that will help you fix your constipation issues while on the ketogenic diet.

In addition to not getting rid of toxic waste when you are constipated, infrequent bowel movements also leads to hard stool that can be difficult to pass. It can also lead to anal fissures, hemorrhoids, and abdominal pain. Nobody wants to deal with that!

Is constipation normal on the ketogenic diet?

Yes, constipation is normal when you first begin the keto diet. Your body is adapting to its new fuel, switching from using carbohydrates for energy to now utilizing fat. You are likely consuming significantly less fiber. Your gut bacteria is changing. Your body now has the task of figuring out how to digest all this fat you are introducing. Diarrhea is also a normal response to these changes, especially if you are switching to keto from the Standard American Diet.

How do I fix constipation on the keto diet?

If you are struggling with constipation since beginning the keto diet, have no fear. You will be happy to know that there are many things that you can do to get relief naturally. An important part of improving your health is avoiding chemicals as much as possible. Thankfully, constipation is an issue that can be fixed without the use of modern medicine majority of the time.

The following is a list of things you can do to improve your body’s elimination process. Many of these constipation remedies will solve your diarrhea problem as well.

Exercise, exercise, exercise.

Many people underestimate the role of physical activity in normalizing bowel movements. Stretching, yoga, Pilates, and jogging are all great ways to aid your body in the detoxification process. You do not have to do hardcore workouts. Your goal is to activate your lymphatic system and encourage your body to eliminate all the yucky stuff. A rebounder can help immensely with that as well.

Drink more liquids.

You probably already know this one. Sufficient liquid intake is crucial for avoiding and fixing constipation. When you do not drink enough liquids, your body is forced to use liquid from your stool (eww!). This causes your stool to harden up. This becomes a cycle that results in your discomfort.

For some people, drinking a healthy amount of water can seem impossible. Here are some simple tips for increasing liquid intake:

  • Squeeze fresh lemon juice in your water
  • Make herbal infusions
  • Make infused water
  • Have soup more often
  • Make your smoothies more liquid
  • Get fresh coconut water (or frozen without any additives or pasteurization, if possible)

Fresh squeezed lemon juice added to your water helps constipation by increasing stomach acid. Stomach acid is important for you to digest your meals. Apple cider vinegar (with mother, please!) provides the same effect.

Soup made with meat broth has a soothing effect on the gut. Meat broth also helps coat the gut lining, which is a powerful aid for digestion and elimination.

Avoid inferior fats.

Hopefully you’ve done your research and cut vegetable oils and the like out of your diet. Fats from pastured animals should be a staple in your diet, and they are easier on your digestive system than fats like canola, corn or vegetable oil.

Eat more vegetables.

Low carb veggies (broccoli, cauliflower, Brussels sprouts, cabbage) will provide your body with much needed roughage for helping things get going. Drizzle with good quality salt and olive oil.

Include probiotics and fermented foods in your diet.

As stated earlier, when you begin the keto diet and move away from eating carbs, your body’s microbiota begins to change. Probiotics and fermented foods help to bridge the gap and make sure you have the proper yeasts and bacteria working away to make sure your food is fully digestible, the nutrients are highly bioavailable, and the elimination process is working efficiently.

The probiotic I recommend most is Body Biotics. I have been recommending it for years because it is high quality, free of allergens and unnecessary fillers, and most importantly it actually works. You start with a tiny dose and eventually bump it up to 1 or more capsules per day. The capsules are easy to open–if you don’t want to consume the capsule itself you can empty the tasteless powder on your tongue or into a drink. This is the probiotic I used for my son starting before he could swallow pills, so it was very helpful to be able to add the powder to homemade applesauce. I am glad it is finally available on Amazon Prime so it is more accessible for all. Click here to try it now.

If you are already at your max net carbs, you’ll be delighted to know that you will get large amounts of probiotics just from the liquid in a ferment! Fermentation also breaks down vegetables, and you can choose to stick to low carb veggie ferments. Try this sauerkraut or spicy daikon recipe for a yummy addition that will help you to get your gut in order.

Up Your Vitamin C

Depending on what your daily diet looks like, you may need to include more Vitamin C in your diet. Smoothies or a Vitamin C supplement can help.

Get More Magnesium

Some of the symptoms of low magnesium include difficulty sleeping, brain fog, muscle cramps and constipation. Epsom salt baths, magnesium oil spray, and magnesium supplements can help with this. I personally prefer skin absorption for magnesium because it bypasses the gut and is easier for your body to utilize.

Pay attention to resistant starch

Resistant starch is a complex carbohydrate that isn’t broken down in the small intestines by amylase. Amylase is a digestive enzyme that breaks down starch. Resistant starch is a prebiotic that feeds beneficial flora, and is converted to butyrate. It has been noted that butyrate improves insulin sensitivity (source).

Aside from these benefits, resistant starch has a light laxative effect that can speed up transit time and ease constipation, without resulting in diarrhea. My favorite source of resistant starch is green bananas. One green banana, however, contains 25-30g net carbs. So you would only want to consume 1/4-1 finger per day depending on your daily net carb allowance. Even that small amount would be very helpful for moving bowels.

Take a tablespoon of Chia or Flax seeds

Consider detoxifying with Psyllium husk/Diatomaceous Earth

Kiss inferior quality dairy goodbye

Most adults can’t digest lactose and pasteurized dairy is stripped of the lactase enzyme naturally found in raw milk to help us digest lactose. Substitute pasteurized milk and cheese with raw dairy, milk kefir, and yogurt with live active cultures.

Chew your food well

It is such a simple thing, but one often overlooked by many. However, you have teeth for a reason. Chewing your food properly ensures that the digestive process occurs as it should. Enzymes in your saliva begin breaking down the food you are eating. The process of chewing also kick-starts a process that signals other parts of your body to gear up for proper digestion and elimination. There are several benefits to chewing your food properly, and helping avoid constipation is one of them.

Nettle infusions

Nettle infusions are a great source of vitamins and minerals, including magnesium. When included in your diet regularly, it supports immune function and regular bowel movements.

When should I see a doctor?

If you are experiencing severe abdominal pain, excessive blood in stool, or not seeing progress with these remedies within a week (some can take longer to have an effect due to the current backed up stool), then you may want to consider seeing a doctor.