Banana Blackstrap Blood Building Smoothie

If you’re suffering from iron-deficiency anemia, this is just the recipe for you. It may not look the prettiest, but it is sweet & tasty.

Iron absorption is about more than just the iron. Nutrients like vitamin C, copper, manganese, vitamin a, and folate are essential for healthy ferritin and iron levels, and healthy red blood cell counts. Without the proper nutritional balance, you may find that your iron supplements alone just don’t cut it. This is why when trying to correct a nutritional deficiency, utilizing complimentary whole foods in addition to any supplements is instrumental.

This recipe contains some of the best blood-boosting ingredients in an easy to drink smoothie, supplying plant-based iron plus all of the essential nutrients mentioned above for proper assimilation.

 

Ingredients:

• 1 frozen banana
• 1 tablespoon black strap molasses
• ¼ tsp raw cacao powder
• 1 cup almond milk
• Handful of spinach or kale
• 2-4 drops pure vanilla extract

Blend, and enjoy once daily!

Warmly,

Megan Normansell, CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Interested in healing your body naturally?
Get the answers you’ve been searching for, and heal your body for good… naturally. We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here.

http://www.aayushealth.com – megan@aayushealth.com – 920-327-2221

 

Copyright Megan Normansell 2018 All rights reserved. 

Lentil Tacos with Creamy Avocado Lime Dressing

Trying to lose weight, reduce portions, reduce inflammation, regulate digestion, improve diabetes, treat anemia, increase energy, prevent cancer,  improve atherosclerosis, support heart health, help your nervous system, live longer, or grow a healthy baby? Lentils, a part of the human diet since Paleolithic times, may be your new best friend. This pulse even has more disease-fighting phenols than apples, cherries, plums, broccoli, cabbage, grapes, & onions.

 

Filling Ingredients:

• 1 medium onion, finely diced
• 1 tbsp olive oil
• I large tomato, cubed
• 2 cups of cooked lentils
• 1 tsp chili powder
• 1 tsp smoked paprika
• 1 tsp cumin
• 1/2 tsp garlic powder
• 1 tsp turmeric powder
• 1 tsp Himalayan salt
• 2 cups of shredded red cabbage
• Juice of 1/2 lime
• 4 medium carrots, shredded
• Cilantro to garnish
• ½ avocado, sliced or cubed
• 8 organic corn tortillas

Sauce Ingredients:

• ½ cup organic plain Greek yogurt
• ¼ tsp Himalayan salt
• Juice of 1/2 lime
• ½ pureed avocado

Directions:

1. Heat the olive oil in a large pan and saute the onions for 3-5 minutes or until translucent.
2. Add the chili powder, paprika, cumin, garlic, turmeric, salt, cooked lentils, and tomatoes to the onions, and stir well for another 5 minutes.
3. Place your carrot shreds and cabbage shreds in their own bowls. Cut your lime in half and squeeze one of the halves over the carrots and cabbage. Sprinkle with Himalayan salt.
4. Prepare your sauce by mixing the yogurt, avocado puree, ¼ tsp salt, and the juice from the remaining lime half together in a bowl.
5. Serve on warmed tortillas as pictured and enjoy!

 

Warmly,

Megan Normansell, CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Interested in healing your body naturally?
Get the answers you’ve been searching for, and heal your body for good… naturally. We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here.

http://www.aayushealth.com – megan@aayushealth.com – 920-327-2221

 

Copyright Megan Normansell 2018 All rights reserved. 

Folate vs Folic Acid: Are you being duped?

Folate, or vitamin b9, is a water-soluble nutrient that was first discovered when it was found that brewer’s yeast (a source of b vitamins) could prevent anemia. Folate is essential for brain health, energy production, formation of red blood cells, immune system, protein metabolism, and regulation of homocysteine levels. It’s a coenzyme in DNA and RNA synthesis, so it is important for healthy cell division and replication. Folate is especially important during pregnancy as a deficiency can result in neural tube defects and/or premature birth. Pre-conception nutrition is important, because low folate levels BEFORE conception increases the risk of birth defects as well.  For men, women, and children, low folate levels can cause anemia, digestive problems, fatigue, prematurely greying hair, memory problems, insomnia, paranoia, anxiety, weakness, growth impairment, and depression.

Just a “little bit” pregnant with my daughter, Eliana

Now the big debate: is there a difference between folate and folic acid? The short answer is yes. Folate is the version of b9 that occurs naturally in foods. Folic acid is a synthesized version of the vitamin that will never be found in nature. Vitamins are always best when obtained from real, whole food sources. For some, particularly for those with an MTHFR genetic defect (fairly common), folic acid can mean trouble as it can be difficult to convert the synthetic version over to the usable form of the vitamin.

Now here’s where food & supplement companies trick you:

1. Even if folate is listed on the nutrition facts, it’s not always actually folate. Manufacturers know ‘folate’ is something consumers are looking for, so they may list it as “folate (as folic acid).” If the nutrition facts list the form as ‘folate’ but you see ‘folic acid’ on the ingredients list, it is indeed synthetic folic acid. If you do not see the word ‘folic acid’ anywhere in those two spots, it should be the natural form of the vitamin.
   

   “Early Promise Prenatal” Gentle Multiple

2. A product labeled “all natural” or “organic” is not always 100% natural and not always using natural forms of the vitamins. Check your labels for ‘folic acid.’ Many “high quality” nutritional shakes, protein powders, and multivitamins tout themselves as being natural or whole food based, when the reality is they’re going the cheap route and using poor quality vitamins. Marketing, marketing, marketing.
3. Whole foods don’t need vitamin fortification, because they are whole foods. The nutrients are already in there, in the perfect balance nature intended. When you see a food fortified with folic acid, it means it’s been highly processed and is most likely not healthy at all.
   

   (real food tastes better anyways!)

Where CAN I get folate from?

1. Genuinely natural multivitamin or folate supplements. Check out my list of some of my favorite multivitamins that only use the food-derived folate instead of folic acid.
2. REAL FOOD! Really, this is always the best way. While supplements can be helpful (especially during pregnancy) they can never replace the ample vitamins, minerals, and phytonutrients that unprocessed food provides. While toxicity risk is low, it’s still near impossible to overdose on folate from foods (who accidentally eats 14 cups of broccoli??), where it’s easy to overdose with a supplement by taking just a couple too many pills. You can’t absorb one vitamin properly without all of the appropriate co-nutrients in balance, and this is where whole food always delivers. For example, the best food source of folate is lentils. Let’s look at the breakdown of the nutrient content of lentils- it’s about way more than folate! 
   

   Data from USDA National Nutrient Database for Standard Reference Release 28, via “Nutrition Data” app

The best food sources of folate per 1 cup, according to daily value (DV):

• Lentils (90% DV)
• Pinto beans (74% DV)
• Garbanzo beans (71% DV)
• Asparagus (65% DV)
• Spinach (65% DV)
• Black beans (64% DV)
• Navy beans (64% DV)
• Kidney beans (57% DV)
• Collard greens (44% DV)
• Beet root (34% DV)
• Split peas (32% DV)
• Papaya- 1 whole (29% DV)
  

  My “Fiesta Ranch” salad

If you want more in depth guidance to heal your body naturally, this is what I help people with every day! In my one-on-one personalized holistic health programs, we visit every area of your health in depth to ensure you accomplish all of your health goals permanently. My comprehensive programs give you the step-by-step nutritional changes, personal guidance, support, stress management, recipes, accountability, food sensitivity evaluations, and other tools necessary to make life-changing changes last a lifetime.

Contact me at 920-327-2221 or megan@aayushealth.com for your free consultation!

Warmly,

Megan Normansell, CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram

for more recipes and healthy living ideas!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

 

Copyright Megan Normansell 2018 All rights reserved. 

What if I don’t want to take “the pill?”

I say birth control, you say… Pill? IUD? Implant? Condom?

Nope, none of those… I’m talking diaphragms! Popular from the 1930’s to the 1960’s, the diaphragm is the most underappreciated and underprescribed of all the birth control methods. It is a flexible, round silicone device that creates a seal against the vaginal walls. After applying a teaspoon of spermicide it is inserted vaginally (similarly to a menstrual cup) and acts as a barrier method against sperm. It is a quick, simple, effective and safe method of preventing unwanted pregnancies.
I began my search for a drug-free method of birth control halfway through my pregnancy, and found that the resources are just not there. It took me about 6 months to discover diaphragms, find a safe spermicide (there is only ONE on the market), and track down a facility where I could get fitted. My hope is that my experience can make finding birth control a simpler task for the rest of you!

Why do I love diaphragms so much?
-Neither you or your partner will feel it. Once it’s in, you’ll never know it’s there.
-You can insert it hours or minutes before sexual activity. It’s just as quick as putting on a male condom.
-Its effectiveness is nearly the same as a male condom. With typical use, you can expect a 16% chance of pregnancy in a year. With perfect use, you can expect as low as a 2% chance of pregnancy.
-Diaphragms are reusable and each one lasts 2-10 years.
-The new health care law requires that your insurance cover 100% of the cost.
-Uninsured? It only costs $60-$80 every 2 years. Birth control pills average $20 per month, which comes to $480 every 2 years.
-Most are latex-free, so those with a latex allergy can use it safely.
-It’s drug free. This was the winner for me. Side effects of your typical birth control pill? Liver disease, breast cancer, hypertension, gallbladder disease, decreased glucose tolerance, headache, stroke, breathing irregularities, depression, moodiness, weight gain, irregular uterine bleeding, headaches, nausea, nutrient depletions. Side effects of diaphragm? Pretty much nada. But the following are some potential downsides.

Drawbacks?
-They are available by prescription only.
-Does not protect against STDs. Use a diaphragm only if you are in a committed, monogamous relationship.
-If you don’t plan ahead, you may have to pause sexual activity for a minute or two to insert.
-Some women may find the fitting and self-insertion an uncomfortable experience. You must be comfortable with your sexual organs to use this device properly.
-Similarly to tampons, if it is left in for extended periods of time it can lead to toxic shock syndrome.
-Risk of infection if the device or your hands are not clean. Always wash your hands!
-Only 16% effective with typical use.

So that 16% chance of failure is a bit scary to me. So to offset that, my husband and I chose to also employ the “pulling out method.” Used on its own, this method has a 27% failure rate per year. When combined with TYPICAL diaphragm use, your chances of getting pregnant fall to 11.7% per year. When both contraceptive methods are used PERFECTLY, however, your chances of pregnancy drop to near 0%. With proper education and practice, this combination can be near fool-proof.
*Do not use a male condom along with a diaphragm- the two can rub together and cause breakage.

Now the spermicide. I didn’t like that all the spermicides on the market contained nonoxynol-9, a surfactant that can cause vaginal lesions. I don’t know about you, but I don’t like putting chemicals in ANY part of my body. So after much digging, I discovered the all-natural spermicide Contragel Green. Read more about it on their website: http://buycontragel.com/

I’m hoping that by spreading awareness of this method of contraception, more women consider it as a safe way to take control of their fertility. I believe it’s not common because it’s never mentioned as an option by doctors. It’s not brought up as an option because doctors are not trained on it or given resources on it. Doctors are not trained on it or given resources because it is not profitable for the drug companies. (Remember the $60-$80 vs the $480??) So it’s up to you to be your own advocate and ask about diaphragms. If you don’t know your choices, you don’t have a choice.

Happy diaphragming, ladies! 

Warmly,

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

10 Best Pregnancy Foods at the Farmers Market

A healthy pregnancy is only a farmer’s market away. Consider this your personal “farmacy!” Not only are they super healthy for you and baby, but you get the added benefit of the food being fresher, locally grown, and you can meet your farmer/forager.

1. Beets
No vegetable works harder at keeping your baby healthy than beets. The pigment that gives beets their rich color, betacyanin, is excellent at protecting DNA and preventing birth defects. Beets stimulate the liver to remove toxins, which protects your little one and helps to prevent toxin-induced nausea, fatigue, and headaches. Its high potassium content helps keep your blood pressure healthy and minimize swelling. The mineral content of beets promotes teeth & bone health in both mother & baby, while the iron helps to build up the blood and prevent anemia.

2. Mint
Mint can be a life saver in pregnancy, as it relieves nausea, upset stomach, constipation, heartburn, and indigestion. It has a calming effect, so try mint tea for any anxiety or stress. It selectively targets bad bacteria, so it can prevent any harmful bacteria from harming you or your baby, while helping your good bacteria to flourish.

3. Raspberries
Loaded with antioxidants, raspberries help protect both of you from the damaging effects of free radicals. One phytochemical, fragine, is believed to help strengthen the uterus and prepare it for labor. Because raspberries enhance circulation, they will help deliver oxygen & nutrients more effectively. This may also help with that occasional numb arm or leg, and with varicose veins or hemorrhoids. Their high fiber content is important for keeping you regular.

BONUS: Use the raspberry leaves!
Raspberry leaf tea is one of the most popular traditional herbs for the third trimester of pregnancy. Because it strengthens the uterine & pelvic muscles, it can help your contractions to be more effective and to shorten the second stage of labor. Post-partum, this tea helps the uterus shrink back to its normal size and encourages breast milk production.

4. Wild Leeks/Ramps
The high sulfur content of leeks are great for promoting a gentle detox. Leeks act as a nutrient delivery system, helping baby get all the nourishment it needs. The high amount of prebiotic fiber helps keep you regular while promoting your good bacteria, which is important for immunity and possibly preventing autism.
*If onions give you heartburn during pregnancy, substitute with leeks!

5. Green Beans
Green beans are the ultimate food for stabilizing blood sugar levels and keeping you at a healthy weight while expecting. They are a rich source of insoluble fiber, which removes toxins before they can hurt the baby, while promoting regularity and keeping your appetite in check.

6. Cucumber
Dehydrated? Try a cucumber with your water. It’s refreshing, hydrating, and helps reduce swelling & edema. It helps to keep your blood pressure healthy and has an anti-inflammatory effect. Cucumbers are high in silica, which provides support for your skin while it’s stretching. A cucumber a day just might keep those stretch marks away! The caffeic acid in this veggie is useful for preventing yeast infections during pregnancy.

7. Kale
This important superfood supplies silica, calcium, magnesium and iron, which are necessary for bones, collagen, elastin, connective tissue, and cartilage to form. Magnesium is especially important during pregnancy, as low magnesium can cause preeclampsia.
The high folate content helps prevent neural tube defects. Rich in vitamin E, kale can support elasticity of your skin. Vitamin E is considered to be important for helping your baby grow to full-term: premature babies often have low vitamin E levels. The vitamin C & various phytochemicals in kale also help promote healthy estrogen & progesterone levels, protect the baby from toxins, and promote eye health.
*Kale is on the dirty dozen list. Always buy organic to prevent consuming harmful pesticides.

8. Apples
Apples are one of the best food sources of bioflavonoids. These work to prevent miscarriage, keep blood vessels strong (prevent bruising & varicose veins), minimize stretch marks, keep you regular, and prevent weak uterine walls.
*Apples are on the dirty dozen list. Always buy organic or wild harvest to prevent consuming harmful pesticides.

9. Butter
Butter supplies many components crucial to growth and healthy hormones during pregnancy. The sex hormones estrogen & progesterone can only be made from the right kinds of fats. The medium-chain triglycerides in butter are used as a dense source of energy, and are the building blocks of breast milk.
*Always buy butter from organically raised, grass-fed cows. The milk from grain & soy-fed cows are high in omega 6’s, which are pro-inflammatory, but low in omega 3’s, which are anti-inflammatory. Grass-fed & organic butter is rich in DHA, which is essential for baby’s brain to develop, and is naturally higher in vitamin D, necessary for immunity and for the skeletal system to develop.

10. Asparagus
Asparagus provides a wide variety of the nutrients that are in highest demand during pregnancy, including vitamin A, E, glutathione, quercetin, selenium, zinc, lutein, & beta carotene. The powerful antioxidants present are excellent in helping prevent DNA damage & birth defects. Asparagus also provides that same valuable prebiotic fiber that leeks contain.

Thanks for visiting!

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

Natural & Safe Pain Relief for Expecting Mamas

Aches and pains are inevitable during pregnancy, as your body adjusts to a completely new shape. While gentle exercise, yoga, or pilates is important to stay limber and reduce pain, there are various herbs and food items that can be a great alternative to questionable pain drugs.

Nettle: (pictured above) Reduces pain and inflammation, and is a rich source of iron.
Side effects: promotes lactation, eases hemorrhoids, reduces fatigue, supports kidney function, reduces mucous in the lungs, and relieves allergies. Did you know this grows wild in Wisconsin?

Olive leaf: Reduces pain and inflammation. This is also the best herb to use during pregnancy to prevent colds & flu. It is antibacterial, antiviral, antiparasitic, and antifungal.
Side effects: reduces fatigue, antiviral, promotes circulation, and improves digestion

Borage oil: 2-3 grams per day was found to reduce pain. Use 37 weeks and later only.
Side effects: improves heart function, softens the cervix, increases flexibility of ligaments, and prepares the body for labor.

Bromelain: Found in pineapple cores. Reduces pain, inflammation & swelling, and eases pain from varicose veins. It also helps reduce breast pain during and after breastfeeding. It has not been thoroughly tested during pregnancy in large amounts, but whole food amounts are safe and beneficial during pregnancy, such as juicing 1 whole pineapple. One study found that consuming 9 whole pineapples at a time could cause uterine contractions. (not exactly easy to do)
Side effects: improves arthritis, increases blood flow, reduces risk of blood clots, eases asthma and allergies.

Get the recipe for this delicious pain-reducing juice here: https://megankerkhoff.wordpress.com/2013/03/10/tropical-tendonitis-treatment/

Omega 3’s: Vital for anti inflammatory response.
Side effects: Healthier joints, less “pregnancy brain,” supports heart health, and may increase baby’s IQ. (Yes, there are studies that have concluded this!) 2-4 grams per day is recommended during pregnancy even if you are pain-free, as DHA is vital for baby’s brain to develop.

Thanks for visiting!

Megan Normansell (Kerkhoff), CHC, AADP, CFH

Certified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles Guide

Follow me on Facebook and Instagram for more recipes and healthy living ideas!

Get Even Healthier!
Get the answers you’ve been searching for, and heal your body for good… naturally and holistically.  We have successfully helped thousands of people across the country live a healthier life than they ever could have imagined, and specialize in dozens of different health concerns. Curious? Schedule your complimentary consultation with me today! Read the incredible reviews we’ve received over the years here!

http://www.aayushealth.com     –     megan@aayushealth.com    –    920-327-2221

Powerful Pregnancy & Post-workout Smoothie

<Banana Hemp Protein Smoothie

This superfood vegan smoothie has 12 grams of raw protein per serving, balanced with 9 grams of fiber. Combine that with 20% your daily value of potassium and 55% DV of magnesium and it becomes an ideal recovery smoothie after a hot summer day or workout at the gym.

This smoothie is also ideal for expecting mothers. Bananas & hemp supply an abundance of minerals that are necessary for your baby’s bones, teeth, connective tissue and cartilage to form. The high magnesium content in particular makes this an excellent way to prevent preeclampsia and muscle cramping. This ideal ratio of clean protein to fiber will not only help with tissue growth of your baby, but will keep your digestive system regular and help prevent hemorrhoids. And what mama doesn’t want that?

Makes 1 serving

Ingredients:
2 tbsp raw hemp seeds
½ cup almond milk
2 ripe bananas
1 tbsp hemp protein powder
¼ tsp vanilla extract
2-3 ice cubes

Directions:
In a blender, combine the seeds, milk, and one of the bananas. Mix on high until the seeds are well-integrated. Add the protein powder, vanilla, ice cubes, and remaining banana and mix well. Serve cold.