06Aug
Brittany BlakeLeaky Gut 2

The Importance of a Liver Detox

The importance of a Liver Detox

Those who suffer from chronic illness or adrenal fatigue know the daily frustration of experiencing low energy, rashes, brain fog and an overall feeling of malaise. When I was in the process of trying to heal my body from extreme inflammation and leaky gut I found few things would help energize me and fight off the incoming brain fog I would get by mid morning. It was clear to me from the colossal amount of supplements I would take regularly and the manifestation of daily rashes that my body was having trouble detoxing. Seeing as the liver is the body’s major detoxing organ, it dawned on me that a liver detox drink in the morning could possibly help clear the toxins my body was having trouble clearing on it’s own. Below you will find step by step instructions on how to prepare this liver detox recipe. This recipe is suitable for those with chronic illness or in overall good health looking for a reset.

I would recommend using a high powered blender instead of a juicer because preserving a small amount of pulp will contain fiber to slow down absorption and prevent a large spike in blood sugar. Over the years I have chosen to modify this recipe that was handed down to me from my mother. You will find that altering the ingredients to an extent may enhance the flavor to your liking.

Suggested Use:

Chronic illness:

This drink can be extremely helpful to those who experience fatigue regularly. I find that this nutrient dense juice provides a burst of energy to those who are experiencing any form of digestive malabsorption because the blended fruit and vegetable juices are micronized making digestion and absorption easier. I used to consume this drink daily especially during times when I felt weak, had a long work shift or was studying for an upcoming test. In order to enhance the detox effect of this drink, I would refrain from eating any other food prior and a minimum of 2 hours after consuming, waiting up to 4 hours before consuming your first heavy meal. For the remainder of the day after consuming this detox juice, drink lots of water, preferably lemon water.  

Overall Good Health:

This detox drink is perfect for those wanting to hit the reset button on their body’s health. I would recommend that this drink be prepared every morning for a week straight any time you feel the need to detox. I would recommend doing this 2-4 times a year, especially following the holidays and prior to summer.

Materials Needed:

  • High Powered Blender (Blendtec or Vitamix) (a cheap blender will not be capable of micronizing the contents into a juice form and the drink could come out chunky)
  • Strainer

   

Ingredients:

1 Orange

1 Grape Fruit

½ lemon

2 cloves of garlic

6-9 whole cloves

bush of curly parsley

bush of cilantro

pinch of cayenne pepper

water

Optional Add ins:

½ an apple

1-2 tsp fresh ginger

1-2 tsp fresh turmeric

pinch of black pepper

1 tablespoon of maple syrup

Directions:

  • Slice in half your orange, grape fruit and lemon. Take a knife and cut around the edges, eliminating the outside shell and excess pith (a little white showing is okay). Toss into the blender.
  • Take a handful of parsley and cilantro and throw into blender.
  • Toss the remaining ingredients into the blender and fill with water until water reaches the half way mark.
  • In regards to the optional items, I chop up fresh ginger and turmeric root, and add it into the drink to reduce inflammation and aid digestion. If you choose to add turmeric, I would recommend adding a pinch of black pepper (this helps the turmeric root absorb better.)
  • Once all the ingredients have been added to the blender, blend on high until the juice reaches a semi frothy liquid consistency.
  • At this point, you have some flexibility on the final product, taste the drink to determine whether you want to add more cayenne for a spicier flavor, or add a tablespoon of maple syrup to create a sweeter flavor. For those who do not like pulp, I would recommend straining your juice, but for those who don’t mind, I usually keep 25-50% of the original plant fiber pulp as it helps prevent my blood sugar from spiking and helps prevent a possible headache! (this is helpful for PCOS gals). ENJOY!

04Mar
Brittany BlakePaleo Recipes 2

Why PCOS Women Should Avoid Store Bought Almond Milk

I recently learned that store bought almond milk has unhealthy additives, one in particular called Carrageenan. What is carrageenan you ask? It is extracted from red edible seaweed and is often used to thicken non fat or low fat foods and dairy replacements. It helps stabilizes beverages that would otherwise separate sitting on the shelf. Carrageenan is not digestible and provides no nutritional value, in fact when this “natural” food item is transformed into degraded carrageenan it turns into a potent inflammatory agent. Additionally, in animal studies carrageenan was found to lead to elevated blood sugar and lipid levels. Click here to review the scientific study on carrageenan and inflammation and here for the study on carrageenan and elevated blood sugar levels. These two discoveries are enough for anyone to air to the side of caution and avoid store bought items with this ingredient. Good news is that it’s super easy to make your own almond milk at home!

Scroll down to view my almond milk recipe.

Why are these studies particularly alarming for woman with PCOS?

PCOS is an imbalance of the endocrine system in our bodies leading to a wide variety of symptoms, most notably hormonal imbalance and irregular periods. PCOS’s origin is still poorly understood by the medical community but recent studies have indicated that low grade, body wide inflammation plays a huge role in the development of PCOS. Body wide inflammation sets in motion a chain reaction of biochemical events that results in a hormonal imbalance known as insulin resistance. To combat this inflammation, the immune system needs a diet rich in anti inflammatory foods and more importantly, PCOS women should stay clear of foods/additives that provoke inflammation such as carrageenan.

(Side Note: If you want to find out if you have inflammation in your body ask your doctor to order a C-reative protein blood test.)

The easy solution is to prepare your own nut milks at home! Below is a super simple almond milk recipe that I recently made. I find that homemade almond milk tastes even better than the store bought kind. So win, win!

almond milk pic2

Homemade Almond Milk

Ingredients

1 cup raw sprouted almonds

4 cups of water (water that you wouldn’t mind drinking)

1 tsp of vanilla

natural sweetener (I use 3 pitted dates, other options would be organic honey or maple syrup)

pinch of salt

(Note: you will need a blender and a cheesecloth or a nut bag for straining)

Process

Use a large bowl and soak  your almonds in just enough water to cover them. You will want to soak your almonds between 12-24hrs. I usually perform this step the night before I prepare almond milk. 1 cup of soaked almonds equates to about one mason jar of almond milk, so if you want to make enough for the family, double or triple the recipe. Soaking almonds breaks down the phytic acid.

After almonds are soaked, discard the water and thoroughly rise them under the sink. Per 1 cup of soaked almonds you will pour 4 cups of water into the blender. Add a pinch of salt, vanilla and the sweeter of your choice into the blender. Blend several times, until the mixture is smooth and creamy.

Next you will take a large bowl and lie a piece of cheesecloth over the bowl with about an inch or two of extra cloth hanging over the edge of the bowl. Pour the mixture from the blender into the bowl. The cheesecloth or nut bag should capture the thicker almond pieces. You can take the edges of your cheesecloth and wrap them together and squeeze the remaining liquid into the bowl.

Finally, check your almond milk for taste and pour your almond milk into mason jars and seal them tight. Homemade almond milk will last in the fridge for up to a week!

Note: You can save the almond pulp and use it to make almond meal.

09Feb
Brittany BlakePaleo Recipes

AIP Paleo Scallop Salad Recipe

AIP Paleo Scallop Salad

Cook Time 15 minutes
Serving Size for 1 person

scallop photo

 

The other day I felt like eating scallops for lunch but didn’t feel like making a big production in the kitchen. Consequently, this salad was born as a quick recipe that can be eaten at any time of the day. There are many variations for how you can make this salad. Below is just the basic guideline and ingredients.

 

Ingredients

4 medium sized wild caught scallops (I buy mine from Whole Foods)
3-4 cloves of garlic chopped
2 tbsp of cooking oil (coconut, avocado, olive)
Half a lemon
¼ cup cilantro chopped
¼ cup shredded carrots
4 shredded basil leaves
Half of a ripe avocado
1 ½ cup to 2 cups of fresh butter lettuce or arugula
2 tbsp of fresh sauerkraut or kimchi
1 tsp salt
1 tbsp organic capers (optional)
¼ cup of bean sprouts (optional)
¼ cup green onions (optional)

 

Process

Heat a pan to medium high heat. First place your oil in the pan with the chopped garlic for 1 min as the pan heats. Once the pan is hot, sprinkle the cilantro in and spread your scallops a couple inches apart. Let scallops cook for roughly 3-4 minutes on each side. Once the scallops are in the pan sprinkle some salt and lemon into the pan. If you choose to add capers, this is the time to throw them in. The goal is to marinate your scallops in this lemon garlic sauce while they cook. You will use this oil as your salad dressing after the scallops are through cooking.

You may want to prep your salad while cooking the scallops. Place your salad leaves, shredded carrots, basil, avocado, and sauerkraut in a bowl and lightly toss. Depending on what I have in the fridge, sometimes I add some green onions or bean sprouts to the mix. Once your scallops are done cooking place them on top of your salad, pouring the cooking sauce onto the salad as a form of dressing. Toss together and there you have it, a really tasty AIP Paleo friendly salad!

20Jan
Brittany BlakePaleo Recipes

Parsnip Chips and Guacamole Dip

Parsnip Chips and Guacamole Dip

This is an AIP Paleo friendly snack.

slider image

Believe it or not up until the last month I had never cooked parsnips. After recently finding out that I am allergic to white potatoes, sweet potatoes and plantains I have been missing those starchy vegetables and have difficulty feeling full. Parsnips have turned out to be a great alternative for me! Recently I have been snacking on parsnip chips with guacamole. Here’s how it’s made!

 

Cook Time 15 minutes

Makes 1-2 servings

 

Ingredients

 

5 parsnips cut into thin slices

¼ cup of chopped parsley

1 teaspoon of salt

1 tablespoon of cooking oil (avocado, coconut oil)

2-3 cloves of chopped garlic (optional)

 

Guacamole

 

1 ripe avocado

⅓ cup chopped cilantro

juice from half of a lime

1 teaspoon of pink Himalayan salt

 

Process for Parsnip Chips

parnsips recipe

Preheat oven to 375 degrees

Cut parsnips into thin slices

Line tray with cooking oil and toss chopped parsnips in oil, parsley and salt

Cook in oven for 15 minutes and let cool while you prep the guac

 

Process for Guacamole

guac

Mix one ripe avocado, juice from half a lime, salt and cilantro together in a bowl.

Check for taste, and adjust salt or lime content accordingly for you taste buds.

Enjoy 🙂

 

20Dec
Brittany BlakeAIP 1

The Healing Properties of Bone Broth

bone-broth

Bone broth is a beneficial food for people recuperating from surgery, illness, child-birth, leaky gut and autoimmune conditions.  Bone broth is easy to digest, nutrient dense, rich in flavor and has been in our ancestor’s diet for thousands of years.  Bone broth comes in the form of fish, lamb, beef, or chicken. Our ancestors used all the parts of an animal to prepare the bone broth such as marrows, inedible bones, tough meat, knuckles, tendons, feet and skin. The bones and the ligaments release helpful healing compounds, including glycine, calcium, silicon, collagen, phosphorus, proline, glutamine, cartilage, sulfur chondroitin, and marrow which are all beneficial to your health.                        

 

Benefits of bone broth

 

Heals a leaky gut

The gelatin in bone broth contains amino acids, that help protect and heal the mucosal lining of the digestive tract as well as help nutrients digest properly. Gelatin in bone broth also contains glycine, glutamine, arginine, and proline. Healing leaky gut can resolve health problems related to food intolerance and allergies.

 

Fights infections including colds and flu

A study published in the journal Chest shows that eating chicken soup during an infection help reduces the amount of white blood cells, which are the cells known to cause cold and flu symptoms.

 

Reduces inflammation and joint pain

Bone broth contains glucosamine which stimulates the growth of new collagen, reduces inflammation and joint pain as well as repair damaged joints.

 

Produces healthy hair, nails and skin

Glycine in bone broth prevents protein tissue breakdown, and helps detoxify the body of chemicals. The collagen in bone broth improves hair growth and makes your nails strong.

 

Improves bone formation, growth and repair 

Bone broth contains minerals which repairs your bones and keeps them strong such as, magnesium, calcium and phosphorus.

 

Help fights inflammation

Bone broth is known to be very high in the anti-inflammatory amino acids glycine as well as proline.

 

Help reduces cellulite

Consuming collagen-rich bone broth may reduce cellulite or tighten your skin to make you look younger.

 

Bone Broth is an excellent source of several essential acids listed below which have the following health benefits.

 

Proline

  • Helps regenerate heal joints, cartilage
  • Makes skin more supple and lower cellulite
  • Repairs leaky gut
  • Anti-inflammatory

 

Glutamine

  • Helps protects gut lining
  • Metabolic fuel for cells in small intestine
  • Improves muscle-building and metabolism

 

Arginine

  • Necessary wound healing and immune system
  • Needed for release and production of growth hormone
  • Regenerate damaged liver cells
  • Needed for sperm production

 

Glycine

  • Breakdowns protein tissue such as muscle
  • Can be used in making glutathione and bile salts
  • Detoxify the body of chemicals
  • Necessary for DNA and RNA synthesis.
  • It is used for the production of glutathione, for blood sugar regulation and digestion (though bile salt regulation)

 

 

12Dec
Brittany BlakePaleo Recipes 1

Butternut Squash Breakfast

This AIP Paleo friendly recipe is a personal favorite of mine whenever I am craving something sweet! It makes for a great breakfast or desert and it’s super simple to make! The combination of sweet squash coupled with warm mixed berries is such a delicious combination I couldn’t wait to share it with you all. Here it is.

 

 

Sweet Squash Mash with Fruit Compote

 

Makes 2-3 Servings

Cook Time 1 hour

fruit compote

Ingredients

1 Butternut Squash

1 to 2 cups of mixed berries (strawberries, raspberries, blueberries, blackberries)

1 teaspoon of cinnamon

1 tablespoon of maple syrup (optional, not during AIP Paleo elimination phase)

1 tablespoon of cooking oil (coconut, avocado oil)

 

Process

Preheat oven to 400 degrees.

Cut squash into four slices. Place squash on a cooking sheet and use an oil of your choice to lay on surface of the squash (ghee, coconut oil, avocado oil) to retain moisture while cooking. Cook squash for 45 minutes and then turn oven heat down to 375 degrees.

In an oven safe bowl place your mixed berries in the oven for 15 minutes at 375 degress. The goal is to wait for the fruit to become a soft and liquid consistency.

Once cooked let the squash cool down and then peal off the skin of the squash. Place squash in a bowl and sprinkle with Cinnamon, then check for taste. If you are looking for a little extra sweetness to pair with your tart berries, drizzle a tablespoon of organic maple syrup or coconut sugar over your squash and mix ingredients together to make a squash mash.

Then serve squash and top with a few spoonfuls of warm berries!

12Nov
salmon recipe
Brittany BlakePaleo Recipes 1

Wild King Salmon with Asparagus

salmon recipe

Keep it simple in the kitchen tonight with this Salmon and Asparagus dinner recipe. Salmon is such a tasty fish and has so many nutritional benefits that I try to eat salmon at least twice a week. Salmon is rich in Omega 3 fats, protein, vitamin D, selenium, phosphorus, all your Vitamin Bs among others. The high Omega 3 content in salmon provides cardiovascular and eye benefits, improved mood and cognition, joint protection and decreased cancer risk. Read more about the nutritional benefits of salmon here.

In the past I have overcooked wild salmon, which really affects the flavor and makes the fish dry.  My number one advice on cooking fish is not to overcook it! Now onto the recipe.

 

Serving Size: 2 People

Ingredients for Salmon

Two 4oz wild salmon filet or one 8oz wild salmon filet

1 tbsp capers

Pinch of salt and cayenne pepper for seasoning

1 tsp Thyme

1 tbsp cooking oil (coconut oil, avocado oil or ghee)

Juice from half a lemon

 

Ingredients for Asparagus

15 asparagus sticks

1 tbsp of cooking oil (coconut, avocado oil, ghee)

Pinch of salt

asparagus, recipe

Process

Preheat oven to 375 degrees. Prep your salmon by squeezing lemon juice over the top of it and then season with salt and cayenne pepper (only if past elimination phase of AIP). This salmon can be prepared differently depending on where you are at in your paleo journey whether AIP paleo or some variation of Paleo. If you are on AIP Paleo, I would skip the ghee and opt for coconut oil or avocado oil.. If you have introduced ghee, then this would be the perfect time to use it on your fish to create a rich lemon buttery flavor and retain moisture during cooking. Sprinkle salmon with capers and prep asparagus. Toss asparagus in cooking oil and sprinkle salt over the top. Cook salmon and asparagus in the oven for 10-15 min.

06Oct
Brittany BlakeLeaky Gut 2

The 4R’s of Healing Leaky Gut

shutterstock_957513401-1024x366“Healing yourself is connected with healing others.” – Yoko Ono

 

In general, the protocol for healing a leaky gut is through a comprehensive elimination diet which removes toxic and inflammatory foods for a period of time, and some indefinitely. The protocol can be broken down into 4R’s.

 

  1. Remove

 

In the first step you will remove foods and toxins from your diet that could be causing inflammation and stress on your system. These include processed foods, alcohol, caffeine, sugars, all grains especially gluten, and dairy among others. These all irritate the lining of the gut and promote inflammatory response. The elimination process can be overwhelming, it is best that you follow an AIP Paleo elimination diet, as established by Sarah Ballantyne in The Paleo Approach to remove all potentially inflammatory foods.

 

Check out my blog post here, to read more about how to transition to Paleo and from Paleo to the Autoimmune Protocol for Paleo.

 

  1. Repair

 

After several weeks on the elimination diet, and once you have seen noticeable improvement, it is time to begin repairing the gut and heal the damage done to the intestinal lining. This is done by following an AIP Paleo elimination diet and supplementing with L-Glutamine powder, omega 3 fatty acids, zinc, antioxidants, aloe vera and others which may be recommended by your health practitioner.

 

  1. Restore and Replace

 

The process involves restoring your gut’s optimal bacteria flora population. This is done either through the introduction of a probiotic supplement or through eating fermented foods. I personally enjoy kimchi. Probiotics will add good bacteria to your gastrointestinal tract and help offset any bad bacteria or candida overgrowth. Another supplement to consider taking is S Boulardii, which is a nonpathogenic yeast supplement that attacks bad yeast and bad bacteria. This is particularly recommended for those with SIBO, candida overgrowth or those who have had (clostridium difficle) Cdiff. Finally, digestive enzymes are an important part of the healing process as they aid the gut by helping digest food into small particles so that once your food gets to the small intestine it will be easier for the body to absorb.

 

  1. Reintroduce

 

The final stage is reintroducing, which varies from person to person and can occur anywhere from 2 months to a year after you initially began your gut healing process. It is important not to rush into the reintroduction phase before your body is truly ready. Also note that there are folks out there with severe autoimmune conditions that never reintroduce. For those fortunate enough to be able to reintroduce foods and transition from AIP Paleo to a variation of regular paleo, try addressing one food at a time and waiting several days to monitor your reactions before testing another food out. The reason for waiting is when one has food sensitivities it can take the body up to 72 hours to develop a noticeable reaction. Moving into the reintroduction phase, your diet becomes your own as you will learn which foods work for your body and which ones do not.

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