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Tuesday
Oct252016

Recipe: Easy Baked Pears

 

The Rogue Valley is a great place for local pears, and this is the time of year to enjoy them. This super easy baked pear recipe pairs these sweet fruits with fat (butter, ghee or coconut oil) to help your body get sustained energy from the naturally occurring fruit sugars and hopefully prevent a sugar crash after partaking in this special treat. 

 

As you can see, even the most discriminating of taste-testers enjoy this dessert, which can be made with no added sugar whatsoever, but will still satisfy that sweet tooth. Start with the basic recipe, and then get creative with the optional additions discussed below, or your own inspirations. Enjoy the bounty of fall!

Ingredients

  • Pears (as few or as many as you like; this dish is so simple, it's still worth it to make for yourself when you're dining alone)
  • Butter (organic, grass fed is best; you can also substitute ghee or coconut oil)
  • Cinnamon (and/or other complimentary spices like nutmeg, cardamom, ginger, etc.)


Optional additions:

  • Sweetener of choice (stevia, honey, maple syrup, etc)
  • Nuts (soaked and dehydrated according to the directions in Nourishing Traditions)
  • Dried fruit
  • Vanilla extract/brandy/bourbon/etc.


Directions:

  1. Preheat the oven to 375
  2. Wash the pears.
  3. Cut off the tops.
  4. Remove the core, taking care not to puncture the skin. An apple coring tool is helpful, but also easy to poke through the pear. Begin with a serrated knife and once you have a big enough opening, moved on to a small spoon.You are creating a chamber where your fat will melt and mix with the spices and sweetener, making a rich sauce that you can dip the baked pear bites in as you eat, which is why you don't want to make any holes where the melted fat could leak out. If your pear has some bad spots, that's ok. Just scoop them out and rinse the cavity when you're done.
  5. Stuff the opening with butter, cinnamon and optional additions (nuts, fruit, sweetener, alcohol). If you are using sweetener, remember that pears are very sweet already and only use a small amount.
  6. Place upright in a baking dish and bake for about 45 minutes, or until tender.
  7. Let cool for at least 5 minutes before serving.

 

Monday
Oct172016

Boost Your Immune System with the Highest Quality Supplements Around

If you tend to get every little cold that comes around, or if you get knocked out every cold season by one big bad bug, consider taking the supplement that my patients never fail to comment on. When a patient takes my recommendation to try Premier Research Laboratory's ImmunoVen immune boosting supplement, I often hear at their next session how grateful they were that I turned them on to this product. Folks simply swear by it as an effective way to boost the immune system and avoid getting sick, or help make the recovery from sickness go faster.

ImmunoVen contains a host of herbs that are used across the globe for immune boosting, from the Reishi mushroom, to Irish Moss. These herbs and more provide a phytonutrient blend that supports the work of the "big guns," PRL's tradmarked olive leaf extract Olea-Pro. Perhaps as notable as what these powerful supplements contain is what they don't contain: PRL promises no ingredients that aren't listed, and no excipients -- that is, no fillers, binders, colors, flavors, or anything that isn't there for the purpose of promoting your health! PRL produces the highest quality supplements around, including a Vitamin D liquid in olive oil, another great immune supplement that should be taken daily by nearly all of us during the cooler months. Both of these products, as well as additional products from PRL, are available for purchase in my office. If you would like to buy a PRL supplement, contact me by emailing Support@SummerWaters.com. These ones aren't on the shelves at the Organic Elements Spa Boutique yet, so make sure to email me before coming in so I have your supplements waiting for you when you come. 

What is your favorite immune booster?

Thursday
Oct062016

Bounce Yourself Well

Exercise is a sure-fire immune booster. When we get the blood flowing, it clears out stagnation and flushes toxins and germs, reducing the number of colds we experience. In the winter months, we can find a lot of excuses to avoid exercise: it's too cold, too wet, too dark to go out and run or even make the trip to the gym. That's why this is a fabulous time to invest in my favorite exercise tool, the Cellerciser, which you can use in the comfort of your home to get fun, easy exercise that will put a smile on your face and keep seasonal illness at bay. This product may bring to mind happy memories of the mini-trampolines of your childhood, and that's great -- what better way to inspire you to get the exercise you need! But don't be fooled -- this ain't your childhood trampoline! This is a high-quality, durable rebounder with triple-tiered springs and an all-steel frame that is designed to help you get a full-body work-out for years to come.

 

When I began Cellercising, I was really sick with many chronic conditions, but I found that this form of exercise can be great for anyone. I began with a simple three minutes of extremely gentle bouncing. My feet never left the mat as I propelled myself up and down. There’s even an optional bar attachment for those who are less steady on their feet. Using the Cellerciser in this way allows your body to experience a lymphatic flush, and if you’re like I was, symptoms like headaches and nausea can signal that you’re having a detox response – which is actually a good sign that your flowing lymph is moving out the gunk that has kept your body from experiencing optimal health. This type of flush can not only help improve chronic conditions like the ones I was dealing with, but it also moves out the bugs that cause seasonal cold and flu, so you’ll notice that you’re getting sick less frequently. Can you imagine getting this kind of benefit in your living room, maybe while you watch TV, make a phone call, or even for just stopping to bounce on your way from one part of the house to another?

Now that I’ve found my way to greater well-being through the GAPS diet and traditional foods, I’m taking it to the next level and combining my Cellerciser with high-intensity interval training (HIIT). With this method, you can spend twenty minutes three times a week and get a serious work out that can help you stay slim and toned – in just one hour a week! Who doesn’t have that much time?  I feel such a difference in my body when I’m on my HIIT rhythm.  On Monday, Wednesday and Friday, I carve out 20 minutes, put on my tunes and begin with the gentle bounce described above to warm up my body. Then I do 30 seconds of full-on running on the Cellerciser (this is the “high intensity” part), followed by 90 seconds of fun, moderate movement, bouncing or dancing, then back to the 30 seconds of the highest intensity I can muster, repeating this pattern five to nine times depending on where my body’s at that day.  My favorite thing about HIIT is that when I’m at my top speed and feeling the burn, I know I only have to keep it up for thirty seconds (that’s the “interval” part) before moving into something that’s more fun and easy. Again, this isn’t for everyone, and the beauty of the Cellerciser is that it has met my need for healthy movement all along my healing journey. As you are looking to stay well this winter season, give yourself and your family a gift that will nourish every body, wherever you’re at with your health. 

You can learn more about Cellercise by clicking HERE to visit their website, and you can click HERE to purchase your very own Cellerciser, and by getting there through this link, you’ll do me the favor of allowing me to get a commission form your purchase for tipping your off about this fabulous tool. I look forward to hearing about your winter exercise routines, and the benefits it brings to your whole body, in the comments below.

 

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Thursday
Sep222016

Repcipe: Kale & Nori Salad

This delicious Kale Salad is at the center of this beautiful plate from the Women Acupuncturists dinner I recently attended.Kale is a nutrient-packed veggie that I encourage folks to eat -- as long as you cook it first! Cooking your kale not only makes the nutrients more available for use by your body, it also eliminates compounds in the kale that can actually work against your body's optimal well-being. But "cooked" doesn't have to mean "hot." This kale salad recipe features chilled cooked kale marinated in an Asian-inspired dressing for a refreshing cool salad for the hot afternoons and evenings of our "Indian summer" days.

Ingredients:

  • 2T white sesame seeds
  • ½oz dried nori or other thick, firm seaweed, cut into ¼in strips
  • 4c boiling water
  • 1 bunch kale, center veins removed, torn into salad-sized pieces
  • 1 small red bell pepper, cut into 1in slivers
  • 2-3T toasted sesame oil
  • 2T liquid aminos or tamari
  • 1 clove garlic, pressed
  • 1 1in piece fresh ginger, peeled and grated
  • ¼t Dijon mustard

Directions:

  1. Place sesame seeds in small skillet on medium heat, stirring or tossing almost constantly. When seeds begin to turn brown, smoke lightly and sizzle, immediately remove from heat. Cool.
  2. In a large bowl, cover nori with boiling water and soak for 30min.
  3. Steam torn kale leaves for 7min. Drain kale and remove excess water with a salad spinner.
  4. Drain nori and remove excess water with a salad spinner. Combine with Kale.
  5. Add bell pepper to kale & nori mixutre and toss gently.
  6. Combine oil, liquid aminos or tamari, garlic, ginger and mustard in a small blow. Whisk to emulsify. Add to kale mixture and toss. Cover and refrigerate up to 4 days if desired. Just before serving, toss salad and sprinkle with toasted sesame seeds.

 

Thursday
Sep012016

"Is This How It's Supposed To Taste?"

Kombucha, keifer, lactofermented veggies, ghee, lard, bone broth... Many of my patients have never even heard of some of the foods I recommend, and even if they have, they may never have thought to make or use these foods in their own kitchens. That's why patients like the one pictured here (photo used with permission) often bring in the fruits of their culinary adventures and ask me to make sure they've got it right.  I'm happy to sniff or sample your WAPF & GAPS-friendly kitchen creations, like the kefir pictured here, to make sure that you're on the right track. Familiarity with these types of traditional foods used to be passed down from our ancestors.  I've had to seek out experienced folks, sometimes older and sometimes not, who understand the value of carrying forward these nourishing foods.  This is now another way that I can support your journey to nutrient-dense eating when you are a patient in my practice. 

In fact, many of the patients who bring in foods for me to sample that they have prepared actually get the recipe they used to make the dish from me directly.  While this blog is full of great recipes that I hope you'll check out and use, when you enter care with me I'm able to provide you with recipes that are tailored to your individual dietary needs. I also stock two essential cookbooks, Nourishing Traditions, which can help you make the leap into more traditional real-food cooking, and Internal Bliss, a cookbook designed specifically for the GAPS diet.  I've found that if I want you to eat healing food, I need to give you guidance on how to make it yourself, and support you as you embark on your journey to become a traditional nourishing home cook or delegate this important task to someone if feasible.  I also include information to help you source the ingredients I recommend.  Getting set up to make delicious and healing food choices in your daily life is one of the best ways I know of to ensure your vibrant health no matter what life brings your way.

Most of you know that you can get nutritional supplements from my office, but I also offer key ingredients that I want you to use in your nutrient-dense cooking -- things like ghee and coconut oil, even coconut ghee!  When we're talking about less shelf-stable ingredients, like meat, eggs, poultry or dairy products, my connections to the traditional farming community allow me to help you find someone who can provide you with ingredients that are local and traditionally produced. For those items you can't buy locally, I do my best to find sources online and link to those from my Healthy Resources page. If a recipe I've given you calls for something you can't find, let me know at our next appointment, and I'll help you find it.  I also keep free Rogue Flavor Guides, Non-GMO Shopping Guides, and Safe Seafood Guides on hand for my patients, so that you can find the best foods and ingredients, preferably in our local community, wherever you shop for groceries. 

If you haven't yet entered into care with me, just imagine what it would feel like to be supported in your nutritional journey in this way: You have access to a care provider who will really get to know you, your body and the foods you need; you'll receive recommendations for foods and recipes that I think would be most beneficial for you; you'll get connected to sources of the most nutritious ingredients to make the recommend foods; and if needed, you'll have your very own recipe taster to sample your creations to see how they're coming along (especially useful for those who are new to fermentation!). We can all try our best to eat nourishing foods on our own, but when you are truly supported, making the transition to nutrient-dense eating becomes so much easier and more sustainable for you to maximize your time and energy. Plus, in addition to supporting you with nutritional counseling, patients who see me in my office can also benefit from all the hands-on therapies I offer to support you body's healing in addition to nutritional therapy. See my Offerings page for a comprehensive list of all the supportive services you can receive during an appointment with me, and contact me by emailing Support@SummerWaters.com or calling 541.326.8952 to schedule an appointment so you can experience my supportive care for yourself. 

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