Sweet Golden ‘Medicine’

I was reading a magazine this morning  that included an article on fevers. The article title was “Why you shouldn’t bring down a fever”.  It was a really good reminder that I thought I would pass on to all of you.  Our bodies are amazing containers that house all that it needs to move, grow,  function and especially heal itself.  The better we care for our bodies the better the body can provide for and protect us from toxins, viruses, bacteria and more.

One example of our body’s way of protecting us is through a fever.  We have always been told to bring down a fever as quickly as we can. In order to due that we often reach for drugs such as ibuprofen and acetaminophen.  There is two things amiss with that belief.

One, is that those drugs have been proven to actually increase the rate of flu by about 5% causing additional deaths from the flu virus. Plus, these medicines can have negative side effects all though if taken properly and only occasionally those side effects are less likely.

The second reason that bringing down a fever could adversely effects us, is that a fever is the body’s natural defense mechanism against the flu and colds. It protects us, tells us there is something foreign in our bodies and to slow down…take better care of ourselves. A fever also reduces the risk to others. When interfering with our body’s natural defense and healing, we run the risk of having adverse and unwanted outcomes.

So, the next time you have a fever, thank your body for doing what it was meant to do. Monitor your fever, drink lots of fluids, use herbal or essential oil remedies and allow your body to protect you and heal itself. Here is a recipe for a strong antibiotic/antiviral made from nature’s medicine….Sweet Golden ‘Medicine’

3.5 oz. (100 grams) of raw organic honey (local if possible).
1 tbsp. of turmeric powder
2 tsp cinnamon
2 tsp ginger powder
1/4 tsp black pepper
5-7 drops Oregano Oil or 2-4 drops of Thyme Oil

Mix all ingredients together in a glass jar.

How to Use:
Upon the first symptoms of colds and flu:

Day 1 – Take ½ tsp. every hour during the day.
Day 2 – Take ½ tsp. every two hours during the day.
Day 3 – Take ½ tsp. three times a day.

The Sweet Golden ‘Medicine’ mixture should stay in the mouth until its complete dissolved. Typically, the cold passes and the body recovers after three days. And it tastes yummy too!!!

You can add it to warm (not hot) dairy-free milk or tea.

www.wddty-us.com – The magazine I was reading.
November 2014


Warm Veggie Salad

Here is a very easy and yummy salad you can make as a side dish for dinner or take to work for lunch. I served this salad over some quinoa to make more of a meal out it. It is very tasty.

This salad is great for Vata Dosha and pacifying for all three, if you are familiar with Ayurveda Medicine and know about the Doshas. Learn your dosha.

1/2 cup      Beets, Sliced
1/2 cup      Carrots, sliced
1/2 cup      Asparagus, sliced
1/4 cup      Bean Sprouts
1 tsp           Parsley, freshly chopped
1/4 tsp       Black Pepper, ground
1 tsp           Lemon Juice, fresh squeeze
1 Tbsp        Olive Oil

Heat oil in a pot on low (low-medium max)
Add veggies, bean sprouts, and black pepper
Stir until heated through
Remove from heat
Add lemon juice and parsley

Enjoy warm – add Sea Salt to taste

Want A Cookie?

I don’t know about you but there are some days when I just want a cookie…or two. There I said it! Now you and the world knows. I may be a wellness coach, yoga teacher, fitness trainer and yet I am just a regular person who has occasional cravings and times of just wanting comfort food. Is it really that bad? I mean…to have a cookie now and then?

IF…you are like me and want to have your cookie and eat it too 🙂 more than just every once in a while then I highly suggest making these…………

~~~~~~ NO FLOUR ~~~~~~ NO OIL ~~~~~~ NO WHITE SUGAR ~~~~~~

1 can of organic chick peas (garbanzo beans) – rinse well and pat dry with paper towel
2 tsp Real Vanilla Extract
1/2 cup + 2 Tbsp Trader Joe’s Peanut Butter w/Flax and Chia Seeds*
1 tsp Baking Powder
a pinch of salt (if not using PB listed above and the one you use doesn’t contain salt)
1/2 cup Chocolate Chips**

Preheat oven to 350°F (toaster oven works too)
~Combine all ingredients, except chocolate chips, in a food processor and process until smooth. (Make sure you scrape the sides and the top to get all the little chunks of chickpeas and process again until they’re combined and smooth.)
~Put in the chocolate chips and stir or pulse the food processor once or twice. The mixture will be very think and sticky.
~With wet hands form into 3/4″ balls. Place on cookie sheet or parchment paper. (If you want them to look more like cookies then press the balls down slightly). They do not rise.
~Bake for 10 minutes.

Makes about 28 cookies
Approximately 5 grams of protein in 2 cookie.

*Regular peanut butter will make them oily. Use an all-natural peanut butter if not using the Trader Joe’s listed above.
**Enjoy Life makes some of the healthiest chocolate chips I have found (dairy, soy and nut free). The dark chocolate chips would be the best option.

Tasty Tempeh Tacos

I made the choice to eat a vegetarian (mostly vegan) diet several years ago. However, I will not go into why I made that choice in this post. I also work in the fitness industry which means I am surrounded by hardcore meat eaters. I don’t usually preach about being vegetarian or push it on others. What I do though is expose people to the possibility and all the options that are available whenever the opportunity arises. I will also explain to people why I made the choice I made if asked.

Here is a time I had the opportunity to give some meat eaters a chance to try something new.  I attended a potluck event at the facility I train and coach at. I would say that the majority of those folks are die-hard meat eaters. The dish I choice to bring was a tempeh taco dish that I served with black bean tortilla chips. I made sure that everyone, including the children tried at least a bite. Low and behold it was a HUGE hit with everyone!!

Now, let me back up…when I cook I do not usually follow a recipe. I just tend to throw things together, as in the case with the tempeh tacos. I was at least smart enough to pay a little bit closer attention this time. Phew, thank goodness I did. Several people wanted the recipe. I thought I would share it with you as well. Hope you enjoy!!

D’s Tempeh Taco Filling…
1 (8-ounce) package tempeh crumbled
1 c. Fresh tomatoes (diced)
1 fresh jalapeño, diced (optional)
2-4 tsp. minced chipotle pepper or ground chipotle powder
3 tsp. cumin
2 tsp. fresh garlic (minced)
1 tsp. onion powder
2 tsp. dried oregano or fresh
1/4 c. Raw coconut aminos (or Braggs liquid aminos)
1/2 red onion, diced
1/2 green bell pepper, diced or other bell pepper
2 tsp. Turmeric
Handful fresh cilantro (chopped)
salt + pepper to taste

  • Mix all ingredients in a large mixing bowl until mixed through well.
  • Heat large skillet with coconut oil or ghee
  • Add tempeh mixture
  • Stir often
  • Cook till heated through and tempeh is browning
  • Add juice of 1/2-1 fresh lime near the end of the cooking process

*if need more moisture add water by the Tbs or more coconut aminos

If you want to add the cheese put the cooked taco mix in a baking dish. Top with Daiya cheese and bake till melted.

A Healthier Cup of Joe

I love coffee…black, dark and strong. For me it’s the taste and the morning ritual that goes along with it. Coffee is not a ‘pick me up’ for me. I prefer Americano’s – fresh brewer Luwak Coffee in Bali

Luwak Coffee in Bali

espresso…not eXpresso…shots topped with a little hot water. I have gone back and forth and back again over the whole “should I drink coffee?” “is coffee good or bad for you?” Yes, there are health benefits to coffee however, there are some not so healthy things about coffee too. It really depends on who you ask. But, I am not here to debate whether or not coffee you should or shouldn’t drink coffee. That is a decision you need to make for yourself…listen to your body, know your dosha (Ayurvedic Medicine) and learn what coffee is the most nutritious. If you do choose to drink coffee, moderation is key. Below are a few tidbits that will assist you in your decision making.

Fast Metabolizer vs Slow Metabolizer
There are two types of caffeine metabolizers…those who metabolize caffeine slowly and those who metabolize it quickly. If you are the type who becomes jittery after a couple cups of Joe then you fall into the first category, which means the caffeine gets build up in your system causing the jitters. That over time could cause unwanted effects in the body. If you can drink coffee all day with no jitters or drink a cup and go to bed with no trouble then you are in the latter group. I happen to fall into this group.

Organic vs Non-Organic
Coffee is the biggest source of antioxidants in the diet for the majority of people. Coffee is also the most pesticide contaminated product next to chocolate. We all know that pesticides are toxic in our bodies making our liver work overtime. As the toxins build in your body it becomes less able to absorb nutrients and vitamins you take in. Organic coffee is the way to go if you want to reap the benefits of the antioxidants and nutrients in the bean and to cut down on the intake of pesticides. Remember though…not all farms can afford to pay for the Organic authentication stamp. Talk to your local coffee roaster and ask them about the farms they purchase their coffee from. That leads us to the next debate.

Local Roasters vs. Grocery Store
Again, this goes back to the fact that coffee is imported in the form of green coffee beans. Those green coffee beans are then roasted but where? and how far from where you are purchasing it. Buying from a local roaster ensures that your coffee is fresher and more recently roasted. The fresher any product the more nutritious. That in turn leads to a healthier cup of Joe. And an added bonus is supporting your local small businesses.

Whole Beans vs Ground
Coffee is imported which means it travels long distances before getting to the roasters and then to the store shelves and finally to you. Coffee is like anything else…the longer it sits the less nutrient dense it becomes. The whole bean will hold the nutrients longer than ground beans. Buying whole beans and grinding just what you need for that mornings coffee is the way to go for higher antioxidant and nutrient content.

Acidic vs Alkaline
Coffee is very acidic which in and of itself is not a huge concern unless the rest of your diet is high in acidic causing foods. Examples of acidic foods are…meat, dairy, soda, sugar, processed foods, baked goods, etc. FYI – our bodies need to be slightly alkaline. Taking in too many acidic causing food like items can wreck havoc in our bodies and cause all sorts of trouble but that is a discussion for another day. To neutralize your morning cup of Joe try adding some spices. Here is a recipe I like to make…however a dash or two of cinnamon, ginger or cardamon is helpful.

2 Tbsp Cinnamon
2 Tbsp Maca Powder (optional)
1 Tbsp Turmeric
1 tsp Cardamon
1 tsp Ginger
1 tsp Black Pepper
1 tsp Bentonite Clay (optional)

Use 1 tsp / cup of coffee or to taste.

Another fact about caffeine in coffee – Espresso has less caffeine than drip coffee and darker roasts have less caffeine than lighter roasts. However, no one can make an exact calculation of caffeine due to all the variables involved, such as beans used, water temperature, the grind, and beverage size. Then of course there is always the question of what one puts in their coffee. I think we can save that discussion for a later date, though.

The bottom line…if you want your morning cup of Joe to be healthy and full of goodness then buy organic whole beans from a local roaster and grind as needed. Maybe throw in a spice or two.

Drink Good Coffee!

Morning Mind

Blurry morning staring into the dark.
Mind tugs ... 
climb back under the embracing warmth of the covers.  
Something inside eases the tug as I stand in the doorway,
feeling the cool darkness of night hanging on.
Embracing energetic movements as the night breaks way to morning, 
intoxicating my senses, 
melting my heart with the miracles of the day.