by Heather Ferber | Nov 22, 2019 | Detoxification, Eating for Energy, General Health, Immune System, Nutrition |
It’s pomegranate season in Wisconsin and ’tis the time of year for festive holiday cooking. There are many flavorful foods that remain in season in Wisconsin to help boost the nutrient density and color of our holiday meals and one of my (messy) favorites are POMEGRANATES!
Pomegranates originated in the region extending from modern day Iran to northern India and have been cultivated throughout the Mediterranean regions since ancient times and are now grown in the Middle East, African, Asia as well as Arizona and California here in the United States.
They are typically in season in Wisconsin from October to February which means they are a delicious addition to holiday cooking in our area. The beautiful redish-purple husk houses the arils – the small juicy, ruby red seeds. There are approximately 200-400 seeds in every piece of fruit.
Pomegranates provide an abundance of fiber, vitamin C, vitamin K and folate (B9) as well as other B vitamins.
And they are great for making healthy hormones! Give them a happy home on your kitchen counter for a few days or they keep in the fridge for up to one month.
One can score their pomegranate with a knife, break it in half, and then work to separate the red arils from the internal white pulp membrane. You can hold the scored half over a bowl and smack the rind with a large spoon to dislodge the fruit. Some believe freezing the scored fruit makes it easier to separate while others do their separation in a bowl of water because the seeds sink and the inedible white pulp floats.
You may often find them already seeded at local, healthier grocers; however, the price point is much higher than buying the entire whole pomegranate
The mild sweetness of fresh pomegranates make them most versatile! A few of my favorite uses include:
- Yogurt topping
- Add into muffins
- Salad topping
- Stir into grains (i.e. quinoa, rice, or farro)
- Oatmeal or chia pudding topping
- Add to fruit salad
- Add to guacamole or hummus
- Use as garnish for cocktails
- Add to baked potatoes/sweet potatoes (w/ your favorite green herbs to make it look really festive)
You can also find dried pomegranate seeds which make great additions to:
- Homemade trail mixes
- Granola bars
- Toppings for salads and yogurt
And then there’s also pomegranate juice! A tablespoon or two makes the best addition to a glass of water or your favorite holiday drink. The pink makes everything more fun festive! And who doesn’t like a splash of festive this time of year?!
[tasty-recipe id=”3330″]
Pomegranate season in WI
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by Heather Ferber | Oct 21, 2019 | Detoxification, Eating for Energy, General Health, Nutrition, Sugar, Weight Management |
October 21st marks National Apple Day – a celebration of all things apples and orchards. It was a pleasure to stop into the Fox 6 Real MKE Studios this morning to share my passion for apples.
SO many different varieties and tastes, in addition to many health benefits, and they can be easily incorporated into your fall menu planning.
According to the University of Illinois, there are over 7500 varieties of apples grown worldwide with 2500 of those varieties being grown in the United States and 100 of those varieties are commercially available. Apples can be grown in all 50 states, but only 36 of them grow them commercially and most are handpicked during the fall months.
They were a favorite food of the ancient Greek and Romans. And for good reason! They come in many colorful shades of red, green and yellow with a wide variety of tastes and flavors.
Favorite apple varieties at my house include:
• Gala – distinctive yellow-orange skin with red striping and crisp, sweet taste that goes great in salads
• Grannie Smith – green apples are lower in sugar which is great for weight loss and breaking sugar habits
• Honeycrisp – creamy white flesh with pleasant sweet tart flavor due to balance of sugar and acid
• SweeTango – hybrid of the Honeycrisp developed by the University of MN with a bit more tart flavor but very juicy
• Red Delicious – the most popular brand grown in the US
Since the Environmental Working Group usually reports apples in the top five of their Dirty Dozen List (produce which is most contaminated with pesticides), I do aim to buy organic whenever possible, especially since we eat so many of them at my house.
Apples contain antioxidants, phytochemicals and loads of fiber along with B vitamins and vitamin C. These powerful antioxidants have been linked to a reduction in risk for cancer, heart disease and diabetes. Interestingly, the phytochemicals vary greatly between the different varieties of apples and they also change during the ripening and storage phases.
Once these delicious fall beauties are on your counter or in your fridge (ideal long term storage is at 35 degrees – just about freezing) what can you do with them?
How to incorporate apples into your daily diet:
• Slice and top with your favorite nut butter
• Throw one into your morning smoothie
• Dried apple chips
• Apple snack/fruit bars (Like That’s It Bars and BARE Chips)
• Delicious desserts like the one outlined below
Baked Apple with Coconut Milk
Serves 2
2 medium apples
1 tablespoon coconut oil
1 teaspoon cinnamon
¼ to ½ cup coconut milk
¼ cup raw pumpkin seeds.
Preheat oven to 350 degrees F.
Slice the apples in half and remove the core and seeds. Place the apples face up on a baking tray. Drizzle with coconut oil and cinnamon. Bake about 20-25 minutes until soft. Remove from the oven and serve with warm coconut milk and top with pumpkin seeds.
by Heather Ferber | Feb 22, 2018 | Detoxification, Eating for Energy, General Health, Immune System, Nutrition, Skin Care, Sugar, Weight Management |
Winter is brutal on your body. I know it’s definitely brutal on mine! I’m tired of the cold temps, gray days and mud all over. So I’ve learned to take extra special care of my body during this season of bugs, illness, close quarters, and crazy commitments. My plan includes eating seasonal foods that support and promote detoxification. The foods with best nutrient density will be those seasonal foods that are naturally grown during this time of year (does anything grow in Wisconsin during the winter?!), and your body needs these nutritional heavyweights to promote the process of detoxification.
Sharing some of my favorite winter foods that aid in the detoxification process. They are seasonal, delicious and nutritious, and provide the antioxidants necessary to guard against free radicals and toxins. (And I’ve been loading up on them this week to beat the scratchy throat I’ve been experiencing…thankfully it’s only me and not the hubby and kids who are having this challenge.)
Collard Greens
High in vitamins, minerals, and antioxidants, including magnesium and manganese. They are best steamed or sautéed with some garlic and crushed red pepper.
Garlic
The sulfur compounds in garlic are responsible for its pungent odor and taste. They also pack a wide variety of health benefits, including antioxidants, anti-inflammatory, anti-viral and anti-bacterial properties.
Almonds
High in manganese, magnesium and vitamin E. They are versatile and tasty; throw them in a vegetable dish, a casserole, your cereal, or a salad.
Cauliflower
Cauliflower is beneficial for its anti-cancer properties. It also contains glucosinolates that help activate enzyme detoxification. Cauliflower has sulfur-containing nutrients and antioxidants that help boost the body’s capacity for detoxification.
Pepper, Cumin, Turmeric, Fennel, and Ginger
These spices are essential in the detoxification process. They exhibit immune-boosting and anti-inflammatory properties and, when you pair them with detox-enhancing foods, they can get your body’s detox engine revving.
Lentils
Lentils provide the insoluble and soluble fibers that are perfect for stabilizing blood sugar. They also provide support to the intestines, especially during the detoxification process.
Kale
Yes, it’s on my list all year long. LOL! This is one of the truest superfoods with a ton of detox-supporting nutrients. It has anti-oxidant, anti-cancer and anti-inflammatory properties and may even help improve your cardiovascular health.
Beets
Beets are an essential source of phytonutrients known as betalains. They provide detoxification support and anti-inflammatory benefits. Find a way to like them! While it’s taken me years, they are now a regular in my diet (have discovered I love them in juices with lots of extra lime).
Onions
Don’t over-peel these beauties because you might be tossing out their important flavonoids, which act as phytonutrient powerhouses. The flavonoids are actually concentrated right in the outer layer of the flesh. Moreover, these are high in manganese; vitamins C, B9 and B6; and they are an essential source of potassium. I LOVE ONIONS! And I’m thankful I have at least one kid that does too.
Limes and Lemons
Limes and lemons are loaded with vitamin C. These citrus fruits also contain flavonoid compounds that provide anti-cancer and anti-oxidant benefits. Add them to your water all winter long.
Cabbage
Cabbage’s antioxidant properties make it a must to eat for winter detox. It is an anti-inflammatory and anti-cancer food that is also a great source of vitamins A and C. The polyphenol content of cabbage is different and will depend on the varieties that you eat. That’s why you need to mix green, red and Savoy varieties.
These seasonal foods are easy to find, easy to prepare, and easy to help you detox. They are delicious by themselves or combine many of them in a soup. Take your winter comfort food to the next level with some detoxifying powerhouses!
My last winter detox group for this season kicks off THURSDAY March 1st, 2018. Who will be joining us? You can view the details and signup on my website.
by Heather Ferber | Dec 13, 2017 | Detoxification, G.I. System, General Health, Immune System, Weight Management |
For those of you who have detoxed with me over the past years (550+ of you!), you know one of the natural remedies I love is is cranberry concentrate. Cranberry concentrate is an anti-bacterial agent that not only prevents bacterial growth but can also help eliminate toxins from your body.
Cranberry concentrate for detox protects your body from different diseases while also stimulating weight loss. It’s recommended to complete 2-3 detox programs over the course of one year in order to enhance your whole body’s functioning. Due to the accumulation of toxins in our body, the colon often gets blocked. A healthy colon is considered the key to better health, and cranberry concentrate cranberry concentrate for detox can help clean out all the junk from your colon. Yay! That’s a beautiful thing!
Cranberry concentrate elixir to detox!
Detox nutrition is essential for helping your body remove high levels of harmful toxins. Bacterial overgrowth can disturb your body’s natural cleansing process; cranberry concentrate kills the bacteria and promotes your natural cleansing methods. The manganese, potassium, vitamin A, anti-oxidants and vitamin C in cranberries also help in supporting your kidneys.
Are you suffering with?
- Fatigue
- Foods allergies or intolerances
- Skin problems
- Weight gain or inability to gain weight
- IBS, constipation, or irregular bowel movements
- Hampered immunity
- Headaches or other pains
- Hormonal imbalances
- Depression, anxiety, or constant mood swings
- Trouble sleeping
- Low sex drive
- Sugar cravings
If you suffer from any of the above, the beginning of the New Year is great time to hit your body’s reset button by detoxing. Even if you aren’t experiencing any symptoms, it is recommended that everyone detox seasonally to give the body’s detox organs a break.
Regularly detoxing allows you to:
- Alkalize the body naturally
- Reduce sugar intake and eliminate cravings
- Improve the function of the detox organs and boost cellular health
Cranberry Concentrate Recipe
To prepare my favorite cranberry concentrate, blend together 3 tablespoons of cranberry concentrate, 1 tablespoon of barley green powder (optional), and a full glass of water. It is recommended that you drink at least 1 glass of cranberry concentrate every day for better health and we do this during detox time!
Drinking cranberry concentrate for detoxification can provide your body with a wealth of benefits that can lead you toward a healthier life and away from all these new ailments. Your body’s digestive system is sensitive to your environment, but it is also the key to good health. Take care of it with cranberry concentrate.
Coming in January 2018 is the Love Yourself Winter Detox! There will be early sign up freebies and prizes during detox time. Sign up for my newsletter so you don’t miss out on the announcement, freebies and gifts!
by Heather Ferber | Oct 22, 2017 | Blending, Busy Mom Kitchen Tips, Cancer Prevention, Detoxification, Eating for Energy, General Health, Immune System, Nutrition, Weight Management |
The cooler fall weather is moving in and it’s time to have those favorite soup recipes ready to go!
Growing up in the land of cheese and cream, often times, the cooler weather comfort soups call for cream. But these soups can be loaded with calories which contribute to unwanted, extra winter weight. Too much dairy can also wreak havoc on digestive health leaving you feeling bloated and gassy.
It’s simple to make creamy soups without the cream and extra calories. Sharing one of my favorites today!
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NO CREAM BROCCOLI SOUP
2 Tablespoons olive oil
1 small sweet onion, chopped
2 cloves garlic, chopped
pinch of salt to taste
2 medium Yukon gold potatoes, peeled, cooked and chopped
1 small head of broccoli, chopped
2 cups coconut water
1 cup water
1 small bunch cilantro, chopped
**avocado – optional**
**Optional toppings – sunflower seeds, sesame seeds, scallions, nutritional yeast, herbamare, red pepper flakes, paprika, sea salt, or pepper.
Directions:
Heat the olive oil in a large saucepan over medium heat. Add the onions and a pinch of sea salt. Sauté until light brown – about 5-7 minutes. Add in garlic and cook another 2 minutes. Add the chopped broccoli and coconut water. Put on lid and cook over medium heat until broccoli is softened.
Carefully, transfer hot ingredients to a blender. Add in the already cooked potatoes and the fresh cilantro. Blend well until thick soupy texture is achieved. Use the additional cup of water to thin the soup if needed.
You can add an avocado for even more creaminess and it blends in nicely with the green broccoli.
When serving, top with desired toppings such as sunflower seeds, sesame seeds, scallions, nutritional yeast, herbamare, red pepper flakes, paprika, sea salt, and pepper.
Benefits:
The onions are loaded with phytochemical and vitamin C to help boost immune. The garlic aids digestion and in fighting those nasty fall colds and coughs. Yukon Gold potatoes give this soup a beautiful creaminess and are also high in vitamin C. Then there’s the beautiful broccoli! Loaded with more vitamin C, folate, potassium and fiber. The coconut water is low calorie, helps balance electrolytes and also has much needed magnesium which plays a role in hundreds of bodily reactions. Finally, cilantro is an excellent detoxifying herb that supports immune and metabolism with both vitamins A and K.
Creamy Broccoli Soup – without the cream!
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by Heather Ferber | Aug 30, 2017 | Back to School, Detoxification, Eating for Energy, General Health, Immune System, Nutrition, Skin Care, Weight Management |
Hey busy moms it’s back to school season again! Have you found yourself a bit stressed? More irritable and moody?
There are probably times you just don’t understand where your mood is coming from, and it changes without warning.
Unfortunately, this is a common experience for many women! But fortunately, there are foods that can effectively improve your mood. YAY! Right?!
By simply eating the right foods, you can experience a big difference in your mood and energy level. A diet packed with highly nutritious foods can drastically reduce the symptoms of hormonal imbalance such as mood swings, irritability, depression, acne, and weight gain.
Below is a list of a few of my favorite hormone-balancing foods for women…
Are you familiar with the blue-green algae found in ponds and lakes? Well, turns out, this blue-green gunk, known as spirulina, contains high amounts of magnesium, calcium, and potassium. It is rich in hormone-balancing nutrients, which can help reduce mood problems, cramps, inflammation, and breast tenderness. Ultimately, it can help reduce the risk of blood sugar problems which is one of the root cause of hormonal imbalance.
Cod liver oil is a historically popular remedy for all sorts of stuff, based on it’s nutritional content. Fortunately, the contemporary variety is much tastier than its predecessors! Fermented cod liver oil is rich in essential concentrated hormone-balancing nutrients such as Vitamin A, Vitamin D, and omega 3’s that help address mood problems, depression, inflammation, and fluid balance.
Vitex is also called Chaste Tree Berry, which is a powerful medicinal herb. This is especially ideal for women’s health because it helps produce high progesterone levels. Vitex can help relieve PMS symptoms such as depressed mood, irritability, headache, skin disorder, fatigue, bloating, breast fullness or sleeplessness. Vitex tinctures give you the best results and can be added to herbal teas.
In traditional Chinese medicine, bee pollen is specifically used to increase energy, reduce cravings, improve digestion, and build iron. Bee pollen is considered a complete food and is a great source of proteins and other important nutrients such as folic acid and vitamin B. These nutrients are effective in balancing hormones, improving your mood, and stabilizing weight.
Avocados are great sources of the good fats that are essential for hormone synthesis. The nutrients from avocados help your skin release and circulate the hormones necessary to stay healthy. It is recommended to eat a half an avocado per day to get a beneficial amount of fiber, monounsaturated fatty acids, vitamins C and E, potassium and lutein.
Salmon is good for your brain and heart health. It also balances your hormones because it contains omega-3 fatty acids, which serve as a major building block for hormone synthesis. Its anti-inflammatory properties can help fight skin irritations, including eczema and acne.
To stay healthy as well as balance your hormones, you need to eat the right foods!!!
The foods on this list can produce amazing results!!
Back to school month should be a time of happiness, organization, and new found freedom for moms. Time to take back your health and make mama #1 this month!
Join me for the Love Yourself Fall Detox, kicking off September 28th! Details coming soon on my website.
Heather Ferber is a Certified Holistic Health Coach, AADP who helps busy moms get fresh, focused and energized. She is a detox specialist helping women to rebuild gut health, balance hormones and thrive. She enjoys empowering moms to take back their health and feed their families better with simple, everyday advice and suggestions that can be easily integrated into today’s modern family’s hectic lives. You can find her on Fox 6 Real MKE once a month, speaking and teaching classes in the community, cooking in her kitchen for family and friends, playing her piano to relax, or out running with the family dog.
