Fruits and Nuts Granola (GF)

Ingredients

2 cups gluten free oats
1/2-3/4 cups chopped nuts/seeds*
1/4 cup juice (we like apple or pomegranate)
1/8-1/4 cup pure Grade B maple syrup (to taste)
2T melted coconut oil
1.5t cinnamon
1/2 cup dried fruit, chopped*

* We use what we have leftover/on-hand for nuts, seeds, fruit, juice, oil, spices, etc. Play with it!

• Nuts and seeds we like to include: flax seeds, sunflower seeds, sesame seeds, pecans, slivered almonds, walnuts, and cashews. Note: we tend to avoid chia seeds because they seem to easily get stuck in the teeth when eating this granola. 
• Dried fruits we like to include: apples, cranberries, raisins, currants, goji berries, acai berries, and blueberries.

Directions

• Preheat oven to 350.
• Spray a parchment lined baking sheet with coconut oil. 
• In an large bowl, mix all ingredients. **
• Spread mixture on greased cookie sheet.
• Bake 15-20 minutes or until golden brown.

** For softer fruit, leave out and add after granola has cooled.

Natural Immune System Support

Sick days… Medical expenses… making arrangements for sick kids…  No energy to party and have fun… there are a million and one appealing reasons why you don’t want to get sick.

As you know, Cold and Flu season is here but that doesn't mean you are doomed to get sick this holiday season. Stay healthy all winter through with these simple steps:

·      Immunity-Boosting Foods: These foods are great addition to your diet during the cold & flu season, because they are high immunity-boosting nutrients, or anti-viral and anti-bacterial properties:

§  Probiotics (cultured and fermented foods)

§  Essential fats – e.g. from cold-pressed seed oil and cold water fish

§  Fresh fruits and vegetables, especially carrots, beets, sweet potatoes, tomatoes – they are rich in beta-carotene, a precursor of vitamin A

§  Healthy sources of protein – fish, ground seeds, lentils, beans

§  Mushrooms

·      Nutrients for a Strong Immune System: The best way to use nutrition to boost your immunity is to eat a balanced diet of fresh, whole foods. Sometimes it’s challenging to do so everyday, during the season when we are so busy with work, friends and family. The following are the nutrients that you should pay attention to (supplement when necessary) in order to help you keep your immune system healthy:

§  Vitamins A, B6, B12, and C

§  Zinc

§  Antioxidants

·      Using Herbs to Boost Immunity and Fight Infection: There are different ways that herbs can help boost the body’s immunity – by working directly with the immune system, by aiding the body to better deal with stress, and by helping the body fight infection.

You can boost your immunity with these herbs:

§  Astragalus

§  Calendula

§  Echinacea

You can help your body fight infection with:

§  Garlic

§  Echinacea

§  Oregano oil - use as short term remedy only

·      Gut Health and the Immune System: The guts houses 70% of the immune system – keeping the digestive system healthy can boost your immunity. These are a few things you can do to keep your digestive system healthy:

§  Start your day with a cup of warm water with juice of half a lemon first thing in the morning on an empty stomach to support liver and gall bladder (which feeds into the digestive tract)

§  Promote healthy gut flora by adding foods that are rich in probiotic

·      Lifestyle Improvements: Ultimately though, your first line of defense against illness is to make healthy lifestyle decisions. The more you can avoid putting toxins into your body and maintain or improve the condition of your vessel, the easier it will be for your body to fight off infection. How many of these healthy-living strategies are you already doing?

ü  Don’t smoke and drink alcohol in moderation.

ü  Learn your sleep needs and get adequate rest.

ü  Exercise regularly, even a moderate walk 20 minutes a day is beneficial.

ü  Maintain a healthy weight – we all know that being overweight is unhealthy but yo-yo dieting is nearly as bad for your body.

ü  Washing your hands, counters, doorknobs and light switches frequently.

ü  Avoid stress and practice stress-relieving strategies such as meditation, breathing exercises, walking, counseling, journaling, etc.

ü  Try skin brushing or a hot towel scrub to aid lymphatic drainage.

ü  Stay hydrated to flush out unwanted pathogens.

I hope this has helped reduce your fears and left you feeling empowered to naturally prevent and fight disease this cold and flu season. For more information on this topic or for support in putting this information (and more) into practice, check out my immune support program available on my website.

And as a health coach, I must legal tell you: Please note these statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease. For more information please see my full Disclaimer, visit my website or contact me.

Are You Toxic?

Did you know your home may be one of the most toxic environments you and your kids ever step foot in? Every day we surround ourselves with chemicals and other toxic substances (oftentimes unknowingly). We eat them, “clean” our homes with them, and cover our bodies with them…all without a moment’s hesitation. And, your liver has to process every toxin you touch, consume and breathe. Oftentimes our kids are more exposed and susceptible as their bodies are so small and are still developing, and as parents we opt for plastic serve-ware, sunscreens, and treated products – all in the name of safety or protection. Unfortunately, these products contain toxins that lead to inflammation, cancers, hormonal imbalances, immune disorders, skin irritations, and asthma; and yet many of us are still unaware of this issue or know what to do about it. Scary, right? Well, it doesn’t have to be.
 Are You Toxic?Symptoms of toxicity are numerous and toxins affect each body differently; however, chances are, if you eat, breath, drink, bathe, or participate in daily life on this planet, you are regularly exposed to high levels of toxins. Unfortunately, the symptoms of toxin overload are similar to many other ailments, making it difficult to diagnose. These symptoms include: fatigue, depression, headaches, digestive distress, hormonal imbalances, brain fog, and skin issues (to name a few). If left untreated, toxin exposure will eventually lead to some form of inflammation in the body. This inflammation may present as: allergies and asthma, blood sugar imbalances, obesity, heart disease, fibromyalgia, fertility problems, cancer, auto-immune diseases, and more.
 But you are in luck! With proper education and action, you may find you are able to clean up your act quite easily and prevent ALL of these health problems and more. The top five sources of toxins are: water, food, environmental, personal care products, and stress/negative thinking. By addressing these five sources of toxins and instead choosing to nourish your body, you can easily begin to experience optimal health.
 ·      As we know from countless environmental movements over the years, toxins are everywhere. While it is nearly impossible to control the toxins we are exposed to outside the home, we can make a huge impact on our toxin intake, just by cleaning up the home. Some common indoor toxins include: carpeting, paint/stains/adhesives, BPA, Teflon, flame retardants, air fresheners and cleaning solutions.
 ·      You may be aware of the growing controversy regarding organic foods versus “conventionally” raised food and food-like products. Conventionally grown produce is covered in herbicides and pesticides; when processed, these “foods” often contain additional chemicals. No matter how well we scrub, we still consume these toxins, so opt for the cleanest food possible and learn more about the “Clean 15” and “Dirty Dozen” to help you make informed decisions.
 ·      With over 140 contaminants in tap water, including pharmaceuticals (antibiotics, anti-depressants, birth control pills, seizure medication, cancer treatments, pain killers, and tranquilizers), it is also smart to choose filtered water whenever possible and avoid plastic water bottles.
 ·      The products we use to look our best may actually be our biggest source of aging and can also disrupt our hormones and metabolism. Instead, choose personal care products that are free of parabens, petrochemicals, chemical sunscreens, artificial colors and fragrances, fomaldehyde, phthalates, triclosan, and aluminum.
 ·      The Centers for Disease Control and Prevention estimates that up to 90% of all illness and disease is due to stress. Stress can kill the good bacteria that live in your intestines to keep your immune and digestive systems strong. Manage your stress with activities like meditation, yoga, prayer, journaling, exercise, meaningful relationships, or essential oils.
 The SolutionIn addition to removing the various sources of toxins from your home, it can be incredibly beneficial to help the body release the toxins it has stored. Lucky for you (and your kiddos), there is no need for an intense detox regimen. The body is designed to remove toxins from the body so all you need to do is let the body heal itself, by itself by giving it the proper nutrition it needs to work at optimal efficiency. Simply opt for a diet high in fruits and vegetables, free of caffeine and sugar, and low in meat and dairy; get adequate sleep; and promote the release of toxins by drinking more (filtered) water and exercising. By making only a few of the changes listed above, you will be on a path towards reduced toxicity and will reap the many benefits associated with toxin-free living, such as: weight loss, increased energy, reduced cravings, mental clarity, clear skin, better immunity, and balanced hormones. Just think about how you would feel if you did two or three of these things a day…and the future your kids would have if they grew up with these behaviors as habit!

Beth Bunchman, MS, CHHC


303-956-8063

beth@secondnaturehealthcoaching.com

Summer Sanity for Moms

Summer Sanity for Moms

I don’t know about you, but my world has gone topsy-turvy in the last couple weeks. I think summertime can do that for many moms. Schedules have changed and the days are longer – meaning kids get up earlier and insist on staying up later because “it isn’t even dark yet.” Add to that, yard work, overdue spring-cleaning, vacations, day camps, sports, weddings, et cetera, et cetera. And you have a recipe for pure chaos, overwhelmed kiddos, and one exhausted mommy. Lucky for you, I have a few tips for preventing the summer blues and making the most of the season! (And if you’re already wishing for fall, these tips can help restore your sanity too!)

My prescription for you is simple.

Yes, your mission this summer is to be “simple”…simplify your life. Go back to basics. Forget about the fad diets, fitness classes, kids camps, here-there-and-everywhere living and just do things out of pure simplicity and fun! Try this…

1)   Eat raw! Forget about cooking and eat the food straight out of your garden or local farmer’s market. I promise if you do this, you can eat AS MUCH as you can possibly fit into your mouth in 24 hours and you will not have to worry about diet plans, ingredients, or calories!

2)   Play with your kids. Rather then sending them out to play, take your own advice and join them! Ride bikes, jump rope, color with chalk, dig in the sandbox, play hide-and-go-seek in the woods. I promise, at the end of the day, they’ll be begging to go to sleep, it won’t have cost you a dime, and you will likely be happier than you’ve been in ages! (This is fitness, spirituality, connection, joy, and Vitamin D all rolled into one beautiful gift to yourself and your kids!)

3)   Forget the expensive beach vacations with big tabs, shopping and packing hassles, and body shaming. Instead, try camping. Unplug, nap in the hammock, roast marshmallows, read a book, dig in the dirt, lay in the grass. No need to bring a mirror, clean clothes, or your phone. How much simpler does it get?

4)   And about those chores. Are they really necessary? If so quit procrastinating and get them done. If not, let it go-o-o-o-o. Or make them fun (we have a weeding competition at my house a few times a summer – whoever fills up the most bags, wins a prize and we all celebrate with a fun outing).

Whatever your summer has in store for you this year, find a way to make the most of it in ways that really matter. Let your neighbor’s keep up with the Joneses this summer while you try the road less traveled. See who has the better summer. You can always run the rat race next summer.

Green Thai Smoothie

Green Thai Smoothie

3-4 servings

2 cups spinach

½ bunch cilantro

½ garlic clove

½ red or orange bell pepper

2 tbsp. lemon or lime juice

3 tomatoes

1 packet stevia

1 avocado

1-2 cups water

Beth Bunchman, MS, CHHC


303-956-8063

beth@secondnaturehealthcoaching.com