Dragon Fruit Protein Bites
Not only does dragon fruit showcase a beautifully deep and inviting color, but it is also nutrient-dense and rich in fiber, antioxidants, vitamins, and minerals. I’ve crafted a protein energy bite and enhanced the flavor with fresh lemon and a touch of sweetness for a perfectly balanced treat.
Butternut Squash “Cheese” Sauce
A heavenly sauce that you’ll have in the refrigerator all week to complement any meal like baked potatoes or fries, pasta, veggies, or my favorite enchiladas. The sweet nutty taste of butternut is versatile in both sweet and savory dishes. It is high in nutrients like vitamins A, and C. Also, rich in potassium, magnesium, and disease-fighting antioxidants.
Lemon, Ginger and Blueberry Protein Bites
Lemon, ginger, and blueberries combine to create this delightful, nutritious snack. The tartness of the lemon balances the sweetness of the blueberries, while ginger adds a refreshing ,complex kick that promotes health. Head to the kitchen and savor this latest addition to a gut-driven lifestyle with delicious, gut-friendly treats everyone will enjoy.
Avocado Dipping Sauce
Healthy fats and a creamy, herb-enhanced dip complement any sandwich, taco, veggie burger, or roasted vegetables. It is also the perfect condiment to a Buddha Bowl.
Cauliflower, Fennel, and White Bean Soup
The cauliflower is the foundation of this soup, but adding the fennel lends a slightly sweet anise flavor, and the white beans contribute to the creamy texture.
Why My Kidney Has a Name
In today’s world, it seems so easy to take a life; we see the heartbreak of mindless violence daily every time we turn on the TV or listen to the news, yet, recently, I had an opportunity to bring some balance into the world. For me, it was a simple choice. I decided to test for a kidney donation when I had a conversation with one of my sisters. She told me of a story posted to Facebook about an old friend in need and on a very long waiting list for a kidney transplant. After reading the information on her struggles myself and learning that the recipient had type O-negative blood, my first thought was that I had O-negative blood. That is the beginning of how uncomplicated this journey unfolded for me. If you could make the world a little more beautiful, lovelier, and loving, would you? That statement is how my kidney came to have a name, but the significance of that consideration unfolds more as you read on. Why? I’ve thought about this choice much in the last several months, and in retrospect, the first thing that motivated me was that I possess a rarer than most blood types. The mention of the blood type made the situation-specific in its needs for a particular outcome. Only 7% of the population in the United States has type O-negative blood. However, type O-negative blood is universal, meaning we can donate to any other blood type without complications. Still, a person with type O-negative blood must receive type O-negative blood. Does that make me extraordinary? As unique as I am, the smirk crossing my face reinforces that opinion as I type away, so yes, I am exceptional. Yet, my heart led the way here; I told my husband I felt a powerful need to help. There is much more to this story, as the recipient had other health issues, but mostly, her kidney was failing, she was on hemodialysis, and what I could offer her could save and change her health for the better. The only factor that would discourage my desire to remedy her afflictions would be an unfavorable workup on my health, so I investigated this choice on a deeper level. Subsequently, I connected with this person and related my desire to get tested for a potential kidney donation. She and her husband were overwhelmed, elated, and concerned about my sudden contact. A transplant surgery would be no walk in the park for me either, as I would have to endure thorough testing, surgery, and recovery. I understood and moved forward. We had not communicated in over twenty-five years. As life has it, we are young and indestructible one day, and the next quarter century flies by, mocking our inability to appreciate time and its precious existence. However, I lead a healthy life, I stay active, and although time shows up with wrinkles and some laugh lines, in my heart, I am capable, and my spirit is determined. Still, I continued to think if I could help in a way far beyond what I ever thought imaginable, why wouldn’t I? The need for kidneys for transplants has reached a public crisis. In the United States, there are about 90,000 people on a waiting list for a kidney. More than 5,000 new patients are added to that list each month. Daily, 13 people die waiting for a transplant. The wait time for a transplant is 3-5 years or longer. About 20,000 kidney transplants occur yearly, meaning we are not catching up. If you have type O blood, your odds of receiving a kidney are about 40%, compared to AB blood types being around 70%, type A 55%, and B about 42% This decision to show love and compassion to someone outside my immediate family or close-knit circle was not always met with warm and fuzzy discussions. I didn’t share my intention to become a living donor with many during the testing process. Why start a conversation about it when I wasn’t sure if the pairing had been medically verified? Upon discovering I was a match, I assured those worried that I had done my due diligence and that the statistics were in my favor. I understand that opinions vary, and fear may halt some, but I had researched much of the process to make an informed decision. I would openly discuss it with those who were unsure about the procedure. This was also an opportunity to demystify any misconceptions about living donor donations. By dispelling these myths, I hoped to educate and reassure. The comprehensive testing sealed my desire to move forward, and it was extensive, to say the least. I connected with two prior donors I knew and joined a living donor group on Facebook for support and the many questions I had about what would follow. Through my support group, I learned that certain items for post-surgery were a must, so I planned for that as well. It came to my attention that some donors experience a psychological loss of their organs post-recovery. I learned the emotional well-being of a donor is not always fully addressed, and some long-term effects, such as grieving the missing organ, occur for some. A phantom limb is the sensation that happens when you have an amputated limb but feel it’s still attached. Would the ghost of my kidney haunt me? Something else to ponder. As I told this to a friend, she immediately suggested that we name my transplant kidney, honor it accordingly for safeguarding me this far, and lovingly bid it farewell to give life to another. You must love and cherish friends like these. My next task before surgery was to name my left kidney appropriately and wish it well. Telling my husband that I needed to name my kidney still prompts jokes and digs, but he willingly threw out random names he thought appropriate. Naming your organ isn’t a task I took casually. The name had
The Season of Health
Your Guide to a Nourishing Feast Preparing for a healthier holiday feast doesn’t mean you have to give up on taste, flavor, or tradition. Shifting your pallet to enjoy more wholesome choices is a work in progress in tune with healthful achievements. You may be putting much effort into newer health goals, so when you wonder how to keep it going around holiday celebrations, don’t agonize. That renewed mindset won’t take a severe hit because we’ve got you covered with guidance. When one strengthens a solid foundation of healthier habits, our confidence grows with small changes that significantly improve overall well-being. However, holidays and celebratory occasions are the times most feared by those intent on making positive changes. We may dread the overindulgent meals or options that might not align with our determination to consume less inflammatory foods. This unnecessary anxiety should be avoided at all costs. As we strive for progress, not perfection, in our quest for optimal health, remember that getting together with loved ones is more than just about the food. Embrace the comfort of your traditions around the holidays and express gratitude for the simple fact that you will be with those you love. Awareness and practicing the mind-body connection over the holiday entails expressing gratitude and making lasting memories. If you are in a situation where you cannot control, contribute, or assist in the preparation of a meal, consider the following guidelines to make the most of the moment: Start your day with a balanced breakfast and lunch, if applicable, to keep your metabolism functioning steadily. Saving calories and skipping meals during the day often leads to overindulging at mealtimes. Before the event, exercise to boost energy levels and digestive processes. A post-meal walk is also an excellent way to get some fresh air and lend to ideal digestion responses. A 30-minute walk after dinner can significantly impact regulating blood sugar and reducing your disease risk. Hydrating throughout the day will help curb the desire for sugary, high-calorie drinks. Think of more refreshing options, like sparkling water or seltzer with a squeeze of lemon or lime. If you look forward to a cocktail, live it up and never attach shame or guilt to an indulgence. Consider a mocktail, wine spritzer, or lighter alcohol choice mixed with club soda or tonic. If you are a guest looking for healthier options, choose a lean protein cut and skip the skin, which can significantly reduce the calorie load. Balance the abundance of rich dishes with lighter ones. For example, choose a smaller amount of a cheesy-type dish and offset that indulgence with a fresh salad, steamed greens, or an array of colorful vegetables. Swap out bread or stuffing with whole grains or rice for a more fiber-rich option. Watch creamier dressings and gravies. A simple squeeze of lemon and olive oil is a great substitute when you are more mindful. If dessert is on your radar, conscious choices and smaller portions will keep you on track. A taste of one or two desserts will not exhaust your efforts. Balance and moderation will help you maintain a healthy relationship with food. Allow yourself a treat to enhance your overall joy and be in the moment without derailing your intentions. With food choices, make a decision that aligns with your goals. Guilt and shame do not have to show up when you decide to partake in a sweet treat. If it brings you joy, savor it and enjoy it in moderation. When we don’t deprive ourselves, we are more likely to curb cravings and sustain a balanced eating regimen. House Guests? However, look no further if you have a house full of guests and need inspiration for delicious, less-inflammatory meals and beverages. By being flexible when trying new foods and recipes, you can share your desire to improve your circumstances. With guidance, you may inspire and create a ripple effect of inspiring habits for your guests. Have your visitors wake up to the cozy smell of Chai sweet potato muffins, an omelet station, and freshly juiced ginger, pineapple, celery, and oranges. Start the day with a positive vibe and habits others will happily follow. A big pot of Seasonal Minestrone has you covered for lunch. It’s filling and nutrient-rich. The wonderful thing about soup is that you can make it ahead of time and freeze it for any occasion. Consider the following sides to enhance the healthiest celebratory dinner of your dreams. Mashed Turnip, Celery Root, and Potatoes: This dish is better than traditional mashed potatoes and promotes diversity for your microbes. Buckwheat and Roasted Vegetable Tabbouleh Salad is a delightful side salad that holds up beautifully for a next-day meal. Another delicious side dish is the ever-popular Escarole and Endive Salad. This trending recipe hits every tastebud and often takes center stage on the table. It also holds up well for next-day meals. Apple Pie is so last year; try this Chai Pear and Apple Compote. It’s a warm, spicy, healing dish with seasonings that promote anti-inflammatory responses. Top it with a handful of granola, and you will be satisfied without the heaving feeling of relentless bloat from overindulging. Another refreshing bite is the Matcha Raspberry Quinoa Squares. They are high in antioxidants and a pleasant alternative to store-bought, over-processed sugar bombs with little to no nutrients. Tradition and time with loved ones are always unchanged. Mixing old and newer rituals is evolution and growth. Nutrition is one of the most powerful things we can change to jumpstart optimal wellness. Add in some consistent self-care, and balance is attainable. Embrace and welcome the desire to be the best version of yourself, keep it fun, and create lasting memories reflecting your journey for your best foundational progress. In good health!
Cauliflower and Red Lentil Bolognese
Cauliflower tout nutrients that are especially high in vitamin C, K, B6 (brain health), and folate. Red lentils are also superior in B vitamins and hit high marks for protein, fiber, and carbs that are heart-healthy, manage blood sugar, and support the digestive tract. Sneaking in the additional roasted vegetables adds flavor and more diversity to feed those beneficial microbes we need for our best health.
Purple Potato Gnocchi
The most consumed potato in Okinawa is this unique-colored Japanese sweet potato. The purple color comes from natural pigments called anthocyanins, which have antioxidant properties. Additionally, the anthocyanins in purple potatoes have been associated with potential health benefits, including anti-inflammatory and antioxidant effects. Get creative and add these to soups or stews or come up with your unique way to showcase the potatoes that people eat daily in the blue zones and live to 100. Longevity and clean eating. Looks like they are on to something.
Collard Green Superfood Wrap
This is a great way to get your daily dose of vitamin A, vitamin C , potassium, iron, folate, B6 and much-needed fiber for a healthy microbiome.Collard greens boost bone and liver health, and aid in optimal digestion.Prepare collard greens by steaming in a skillet with about 2 inches of salted (optional) water. Dip greens one at a time until softened (about 10 – 20 seconds). Lay flat on a kitchen towel to dry. Trim the thick part of the stem away.