my favorite overlooked superfood 

 C  E  L  E  R  Y

Yes you are reading that right, this post is all about celery! For a few years one of my holistic practitioners has been telling me to try and eat at least 2-4 stalks of celery everyday. I obliged without really looking into the reasoning behind it. I have always enjoyed celery, it has a nice taste and a great crunch. Add some almond butter (or pb) and you have yourself a little snack. As the years pasted I started to learn more about celery and a few other practitioners mentioned that I should drink celery juice or try to eat more celery. But why? 

Celery is honestly a champion, I personally consider it a superfood! For starters it is low calorie, low carb and has a decent amount of fiber. It is loaded with antioxidants, enzymes, vitamin k, vitamin c, potassium, folate & b6. So it is loaded with all of these great qualities… but what can it do for you? 

Anti-inflammatory 

This is the main reason why I try to eat and drink celery for its anti-inflammatory properties! Scientists have discovered over a dozen different types of antioxidants in celery that are responsible for fighting off free radicals (yes please). Celery can be especially helpful in certain diseases (IBS, gout, arthritis, etc) but also in everyday life as a preventative measure! Ain’t nobody got time for free radicals. 

There is a lot of other great things about celery and you can find more information here. Celery also aids in:

  • lowering blood pressure
  • lowering cholesterol 
  • preventing ulcers
  • protecting liver health 
  • reduces bloating
  • aids in digestion 
  • helps fight infections 
  • anti cancer 

    Celery can be eaten so many ways; alone, in salads, in soups, in juice… the possibilities are endless. My personal favorite is to juice it or blend it into a smoothie. Every morning on an empty stomach I drink this to get my day started and headed in the right direction. Check out my recipe below! 

    Detoxing Celery Tonic:

    • 2-3 stalks celery 
    • Hand full of cilantro
    • 3 tbs WILD blueberries 
    • 1 tbs Hawaiian spirulina 
    • Approx. 1/4-1/2 C Filtered Water ( personal preference) 

    This has been my latest detox drink of choice. For all of my ketoers this is still low carb but the blueberries do add some sugar- nothing crazy. Plus the benefits of these four ingredients together are totally worth it! Now for a quick run down of the other ingredients since we already know about celery:

    • Cilantro: huge in detoxing metals (which harm our endocrine system!), full of antioxidants, mood booster, promotes healthy heart, helps normalize blood sugar levels, antifungal, antibacterial, digestive support… the list goes on and on! 
    • Wild Blueberries : antioxidants, brain health, gut health, anti cancer, diabetes prevention, metabolic syndrome, UTIs. 

    Compared with many other fruits, Wild Blueberries are number-one in antioxidant capacity per serving. The antioxidant compounds in Wild Blueberries are contained in their deep-blue pigments. These anthocyanins, a subclass of phytonutrients called flavonoids, are known for their potent antioxidant and anti-inflammatory properties, two factors related to healthy aging and reduced risk of chronic diseases. 

    Wymans 

    • Hawaiian Spirulina: blue green algae is all over the place lately and that is a great thing because its amazing! Hawaiian spirulina is full of vitamins A, K1, K2, B12, iron, and manganese. As well as phytonutrients such as carotenoids, GLA, SOD, and phycocyanin. Also contains protein, beta carotene and an abundant source of antioxidants! Aids in immune, cardiovascular, cellular and brain health! 


    To make my little tonic
    I throw it all in my magic bullet and blend it up. Some days I will strain it to only get the juice which is recommended if you are really trying to detox as it absorbs quick especially if you have an empty stomach. Other days I will just blend it like a smoothie and drink it with the fiber! Either way I feel great after drinking it in the morning and I can feel a huge difference when I miss it! 

    GROW YOUR OWN! 

    If you follow me on instagram you saw that I started to grow my own celery from the stalks I bought at the store. It is so simple to do! Take the stalks and cut the bottom off (you are going to use this, about 1-2 inches should be left), take this and place it in water until it starts to sprout. Once it has started to sprout transport it to a pot with soil, place the bulb part into the soil so that only the new sprouts are above the soil. Make sure the soil is evenly watered and place in a sunny window. Hint: to get the stalks to grow upright cut a big water bottle or soda bottle and place above the pot with the sprouts coming out of the top! This will make sure they grow straight. You could also make a support with chopsticks or skewers and string!

    Follow me on instagram to see my progress! 

    superfood cookie dough bites

    There is something about cookie dough that brings me back to my childhood. When I was in elementary school we were able to leave school for lunch and we would all go to the little deli in town on the corner of Main Street. It was awesome to have freedom like that at such a young age. But the best part was that you could buy a nice chuck of frozen cookie dough for 50 cents! Was it safe to eat? …not really sure about that one but I’m still alive so I say who cares! 

    Anyway since being vegan and on a ketogenic diet, cookie dough is basically non existent. I have been cravingggg it though. There are a lot of recipes out that where you can use chickpeas as a substitute. But when your eating low carb and high fat, chickpeas don’t fit into the equation. So how are these amazing superfood cookie dough bites made? 

    I first found a similar recipe on Mind Body Green for superfood cookie dough but again I had to leave out most of the ingredients… regardless I was inspired. I combined a few of my fat bomb recipes with this superfood recipe and a new delicious recipe has been made! 

    Equipment:

    • food processor (not necessary but if you have one why not) 
    • your hands
    • a big bowl
    • measuring tools 
    • container to store (if you dont eat them all in one sitting) 

    Ingredients:

    • 3 C shredded unsweetened coconut shreds
    • 1 C almond flour (could also use coconut flour or hazelnut flour) 
    • 1/4 C cacoa nibs 
    • 1 C coconut oil 
    • 2 tbs vanilla extract 
    • 1 tbs stevia (or however much you prefer) 

    Added Ingredients:

    • 1/2 tbs moon juice beauty dust 
    • 4 scoops of moon juice mushroom protein powder ( can sub for any low carb protein powder) 

    **** if you aren’t using any protein powder, use less coconut oil or more almond flour*****

      1. First thing I did was add my “dry” (coconut shreds, almond flour, beauty dust, mushroom protein, stevia) ingredients and make sure they were mixed well. (You can do this by hand or in the food processor) 
      2. Next I added the vanilla extract and coconut oil slowly and began to mix evenly by hand. (Again you can throw it all in the food processor if you have one) 
      3. Last step is mixing in the cacoa nibs, I personally wouldn’t use the food processor for this step because it may grind them up. I just hand kneaded them in to make sure they were evenly spread 
      4. I hand rolled (40) little dough bites and placed them in a pyrex container and then placed them in the freezer to set overnight. 

      Nutrition:

      Superfoods! There is so much information about all of these ingredients so I decided to link some articles for you guys rather then me retype everything out: coconutalmonds, mushroom protein, cacoa nibs, stevia, beauty dust

      Macros: 

      Batch= 4184 calories/ 405g fat/ 70g protein/ 14 net carbs 

      *i divided mine into 40 cookie dough bites*

      1 cookie dough bite= 104 calories/ 10g fat/ 1.8g protein/ .35 net carbs 

        Final thoughts:

        I love how these turned out but I think next time I might had more coconut oil. For all of my keto-ers out there these are indeed fat bombs… just didn’t call them that because I didn’t want to scare anyone away.  Macros at the bottom of the page! Once they are set and frozen they are like a dream, I am really loving the texture. Enjoy! 

        all about supplements 

        I wanted to share with everyone some of the supplements that I take because I feel like they are a huge part of my healing process right now. As I mentioned in my post on instagram, I do not plan to take all these supplements forever! They are merely an extra push to help my body heal during this time. 

        As I started to write about each supplement I realized that this post was going to turn into a book! So rather then have them all in one post I made individual posts about each supplement. If you have been following along with #sixteendaysofsupplements. If not then you can check out all the posts here! 

         Bookmark this page as this is where all the links will be listed for easy navigation! I will continue to update this page with any changes and add more as my routine and body changes. 

        As of now my routine goes a little something like this: 

        Vitamins & Supplements 

          day 16: digestive enzymes 

          I saved the best (my favorite) for last! Sixteen days of supplements has been fun and although there are soooo many more supplements out there I just wanted to share a few of the ones I am taking at the moment. I hope you learned something and look for a post with a link to all my supplements, it should be going up in a day or so! 

          Today is all about digestive enzymes and they are especially important for me right now because I am starting CKD (cyclic ketogenic diet) where I get to eat high carb for a day or two. The goal is to replenish the glucose storage in your muscles. Although I am excited to change up what I’m eating, I know that my stomach isn’t going to automatically agree with everything. I haven’t had more then 30 carbs in a day in about two months, for today one meal is going to top that! I’m going to need some back up. 

          Digestive enzymes are simply what their name says, enzymes that our body uses to break down our food and digest. Rather then come up with an explanation I have a quote directly from garden of life’s page explaining digestive enzymes. 

          Enzymes are living catalysts and the key to good digestion. Present in all whole live foods but destroyed by cooking and processing, digestive enzymes break down foods into nutrients your body can readily digest and utilize. The modern or Standard American Diet (SAD) is lacking in raw foods. Raw foods contain food enzymes that help in the digestive process. Since we do not eat enough raw foods, supplementation is a great way to get the enzymes you need for optimum digestion. The body produces two types of enzymes – metabolic and digestive. When you eat cooked or processed foods, food enzymes are destroyed, forcing the body to supply all of the needed digestive enzymes.

          There are a lot of good brands but my personal favorite is garden of life, you can buy it here

          Why I take them: 

          I take them because I am and have been in a healing state for my body and with the enzymes I find that my food is better digested. It wasn’t until I started taking digestive enzymes that I actually knew what it felt like to have an “empty” stomach yet not be hungry. It makes me feel like my body has a little help digesting and absorbing the nutrients when I take these enzymes. 

          When to take them: 

          I typically take 3 capsules right before I eat. It is best to take it with food obviously because it is help you to digest. Sometimes if I have a big meal and I forget to take them then I’ll take it after even if it’s an hour or two later just to give my body a little extra help. 

          How they can help you: 

          • Ease digestion 
          • Heal leaky gut 
          • Improves symptoms of acid reflux and IBS 
          • Enhances nutrition absorption 
          • Helps post meal bloating 


          day 15: probiotics 

          I feel like I could write an entire book on probiotics, there is so much about probiotics and I could go into so much detail but I’m not going to. This post is just a quick and simple write up about the benefits of probiotics, why I take it and how it can help you!

          By now almost all of us have heard about probiotics. Long story short, we have super helpful bacteria living in our guts that help keep us healthy (digestion, immune, neurological and even mental). Yet we can also have not so healthy bacteria living in our guts -which in turn make us unhealthy. The goal of taking probiotics is to increase the healthy bacteria so it outnumbers the bad! 

          Why I take it:

          I take it to stay healthy, to ensure I have a healthy digestive system as well as immune, neurological and mental health. Our gut plays a huge role in our physical and mental health, much more then we choose to acknowledge. Read more about how important probiotics are here. Also read about things that can kill probiotics!

          I take a probiotic supplement but we can also get probiotics from our foods. One thing I have to say is that it is important to incorporate an array of probiotics for your body. Some of my favorite sources of probiotics are coconut yogurt, kimchi, sauerkraut, apple cider vinegar, red wine vinegar, miso, kombucha, and of course my probiotic supplement. 

          At the moment I am taking this.The goal with probiotic supplemts is to try and get one that has 20-30,000 or more live cultures per capsule with at least 8 cfu’s or probiotic strains. This way you know you are getting a wide variety! 

          When to take it:

          It is best to take it with food! Other then that it is up to you or your health care provider as to when and how much you take. I don’t take it every day because often times I have another form of probiotics from my food! 

          How it can help you: 

          • boost immune health 
          • prevent infections 
          • improve digestive function
          • help skin conditions heal 
          • help with IBS
          • reduce flu & colds
          • lower cholesterol 
          • lose weight 
          • improve acne 

          Another important tip is to make sure you also have your prebiotics! I have spoken about prebiotics before in my posts on instagram. Prebiotics are basically food for your probiotics, I explain this a bit more in my blog post “feed your body, feed your biome” check it out and have a happy and healthy gut! 

          day 14: chlorophyll 

          When it comes to chlorophyll, the saying “powered by plants” takes on a literal meaning. Chlorophyll is a pignment found in plants that aids in photosynthesis- plants turning sunlight into energy. Luckily for us it does so much for our bodies too! Chlorophyll is also found in chlorella but I personally like to also take chlorophyll, for so many reasons! 

          Why I take it:

          I take it to aid in my body’s endless efforts to detox. Chlorophyll is a powerhouse when it comes to detoxing and it’s linked to being anti-cancer and protects your DNA from mold (among many other things)! I also happen to enjoy the taste and I feel good when I drink it. It is technically a supplement but I don’t really treat it like one. 

          This is my favorite brand so far, the serving size is up to 30 drops I think. Sometimes I will take it all at once or spread them out throughout the day. *Side note* it makes your teeth green so make sure you are able to brush them after you drink it! 

          When to take it:

          I take it whenever I am in the mood but most importantly I try to take it before exercising (yoga, walking, etc) and before I do any type of self care (acupuncture, cupping, massage, etc). It is huge for detoxifying the liver, and our poor livers are working non-stop they need some support too!! 

          How it can help you: 

          • cancer prevention 
          • liver cleanse 
          • daily detox 
          • speeds up healing 
          • improves digestion 
          • helps maintain healthy weight
          • internal deodorant 
          • appetite suppressor 
          • protects skin 

          day 13: d3 

          Let’s talk about the sunshine vitamin! Vitamin D is quite a classy supplement, being that it doesn’t come in high amounts in foods -Mother Nature decided that we would be able to make our own vitamin d when exposed to the sun.. hence “sunshine vitamin”! Good thing because vitamin d is very important… I feel like a broken record because I say this about everything. 

          Vitamin D is often associated with bone health, it increases the absorption of calcium and phosphorus from the foods you eat. In turn keeping bones healthy and preventing/healing fractures. Vitamin D also plays a role in immune health, muscle strength, cancer prevention, the list goes on and on! 

          Why I take it: 

          Most people are deficient in vitamin d, like most of the other supplements I take (again I feel like a broken record) but these deficiencies are no joke. Much like b12 your doctor can test you d levels, this might be something you have to ask for but you will be thankful for it if you are deficient! 

          I take it every other day unless I’m spending a lot of time in the sun. The sun is technically the best way to get it and if you don’t spend a lot of time in the sun (or have to wear a lot of sunscreen) then d3 is the best choice. You can find more information on that here. I take this vegan form, from another one of my favorite companies garden of life

          When to take it:

          If you take a calcium supplement then it is best to take the d3 supplement with it. It is also thought that taking it with the largest meal is most beneficial because one of its purposes is to absorb the calcium & phosphorus from the food you are eating. 

          I take mine I the morning, it is chewable, vegan and delicious! Another thing to note is that you can consume to much D3, it is a fat soluble vitamin so it is not excreted in your urine. It is important to talk with a health care professional about what will be the best for you. 

          How it can help you: 

          • prevents osteoporosis 
          • bone health and healing
          • muscle health 
          • cancer prevention 
          • depression 
          • type 1 & type 2 diabetes 
          • protects against parkinsons 
          • reduction on chronic pain
          • preventing common cold
          • treatment in MS
          • may reduce risk of premature death 
          • healthy pregnancy