Banana Bread - Cake

I don't know whether to call this a bread or a cake, but it's delicious!  Perhaps if we bake it in a cake pan and add some frosting...we could call it a cake!   

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INGREDIENTS:

2 Cups of Organic Einkorn Flour 

(Note: Einkorn is the purest and most ancient form of wheat available. It only has 2 sets of chromosomes and naturally contains a very different composition of gluten that is easier to digest for many who have non-genetic gluten intolerance.)

1 teaspoon of Baking Soda

1/2 teaspoon of Natural Salt

5 tablespoons of Pasture Butter (you can also use Coconut Oil)

2-3 ripe Bananas

1/2 cup of Organic Raw Honey or Raw Sugar

3 large Eggs

1 teaspoon of Organic Almond or Vanilla Extract

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INSTRUCTIONS:

Preheat over to 350 degrees

Sift together Flour, Baking Soda and Salt

In separate bowl mix together sugar, eggs, melted butter and extract

Slowly blend all ingredients adding flour mixture a little at a time

Pour into buttered loaf pan and bake for approximately 30 minutes.  Try to avoid over baking.  I always set my timer for approximately 3/4 of the recommended baking time and check it with a tooth pick.

Remove bread from loaf pan and let cool approximately 10 minutes. Slice and serve.

ENJOY,

GIGI

Are you getting enough Potassium?

Potassium is one of the most abundant minerals in the body. This mineral has an extensive affect on the functioning of our cells, muscle contraction, nerves, energy metabolism, to name a few. Potassium is known as an electrolyte, and this helps to maintain a healthy balance of fluids in the body. This amazing mineral also helps regulate waste removal, and helps reduce blood pressure in hypertension lowering the risk of stroke.  

Signs of Potassium Deficiency

Potassium deficiency is not uncommon, but is under diagnosed. Potassium deficiency can lead to the following conditions: Excessive Thirst, Irregular Heartbeat, Insomnia, Fatigue, Depression, Dry Skin, Salt Retention, Muscle Weakness, Dizziness, Constipation, Arrhythmia's, Aches & Pains, Mental Illness,  Low Energy, Skin Disorders, Elevated Cholesterol.

Can I get to much Potassium?

Typically, if too much potassium is consumed, healthy kidneys will filter it out and it will be excreted in the urine, stool or sweat. If the kidneys are not as effective at filtering, the excess levels of potassium can accumulate in the body. This condition is known as "Hyperkalemia" Early symptoms of hyperkalemia are abdominal cramps, muscle weakness and more advanced symptoms may include the inhibition of muscle regulation, and in particular heart problems.

How Can I Get More Potassium?

The recommended daily allowance is 4700 milligrams. Most people in our culture are most likely getting about 1/4 to 1/2 of that amount per day.  The best way to get more Potassium is by increasing Potassium rich foods into your diet. I highly recommend adding many of these foods/beverages from the list below and tracking your milligrams to ensure you are getting enough.

Potassium Rich Foods - aim for 4700 Milligrams per day!

Coconut Water  500-700 milligrams per serving

Lima Beans 950 milligrams per cup cooked

Banana - 400 milligrams medium

Potatoes White -  900 milligrams per cup

Potatoes Sweet- 450 milligrams per cup

Nettle Infusions - 1000 milligrams per quart (see my blog post on how to make)

Avocado- 975 milligrams per large avocado

White Beans - 700 milligrams per cup

Organic Blackstrap Molasses- 730 per Tablespoon

Beet Greens- 1300 Milligrams per cup (cooked)

Sun Dried Tomatoes - 800 milligrams per cup

Acorn Squash - 850 milligrams per cup

Spinach Greens - 830 milligrams per cup

Swiss Chard - 1000 milligrams per cup

Wild Salmon - 775 milligrams per cup

Dried Apricots and other fruits - 600 milligrams per 1/2 cup

Yogurt- 380-500 milligrams per cup

Magnesium Therapy... Why this mineral is so crucial, how to restore it, and retain it.

The mighty mineral "magnesium" has been on the front line of my mineral arsenal for about 5 years now.  I think I have learned more about this mineral than any other mineral, and I have studied most of them, in depth.  

My search for better nutrition has lead me through many different paths and I love to examine and take apart every single rock, pebble and weed along those paths.  I have listed many magnesium research references below that have helped me along the way.  I encourage you to do your own research and take charge of your own health. 

Why is magnesium so important?  

If you belong to any social media groups you have probably seen countless postings/articles on the importance of magnesium. Magnesium plays a role in all metabolic systems, and is therefore a contributing factor to nearly all major health issues. Magnesium deficiency can be blamed for conditions from heart disease, diabetes, cancer, chronic fatigue syndrome, osteoporosis, to name a few.  A few signs of magnesium deficiency are calcification of arteries, high blood pressure, muscle cramps, hormone disruption, low energy...

Do you need to supplement Magnesium?  

According to statistics, you probably do.  Latest research indicates that at least 80% of western population is magnesium deficient. Considering how fast we burn through magnesium with our stressful lifestyles, prescription medications, and not so superb nutrition; it would make sense to add magnesium to your diet. My professional advice is to get tested to see how magnesium deficient you really are.  There are two types of testing that I recommend.  One is the Hair Tissue Mineral Analysis (HTMA) and the other is a Red Blood Cell Test (RBC).  See references below for more information on these testing options. 

I know I need magnesium.  How do I know which supplementation is best? 

My first recommendation is to plan your daily nutrition to include more magnesium rich foods. See my blog post on how to get more magnesium into your daily diet.  Magnesium rich foods usually come with the co-factors needed for your body to assimilate, if your digestion is in good working order.  Many experts believe that our soils have been depleted of many rich minerals so it is difficult to obtain Magnesium from our foods.

Secondly, I personally recommend beginning a transdermal magnesium routine, daily.  Our skin loves to absorb magnesium and this is a great way to supplement and to avoid the many interruptions of the digestive system.  Magnesium Oil is made from Magnesium Chloride which is a great source of magnesium for replenishing and restoring.  I personally make my own magnesium oil spray and will teach you how in a future blog post, or for those of you who prefer to purchase it, you can visit our Wise Oils Body Care store here on this site. We also have magnesium cream for those who like an additional boost.  I use the cream over the transdermal oil.  Many of our products have magnesium as an ingredient, we do that on purpose.  

Thirdly, I recommend taking magnesium chloride (great for transdermal absorption) baths two (2x) per week and an Epsom (Magnesium Sulfate) bath one time per week.  Magnesium bath recipe: 1 cup of magnesium chloride or 1 ounce of magnesium oil, 1/2 cup of baking soda, and 1/4 teaspoon of boron (borax).  The baking soda (sodium bicarbonate) and boron are co-factors that will aid in absorption. Water temperature should be hot as you can manage and try to stay in for at least 20 minutes.  Make sure you hydrate before and after these baths.  Coconut water (potassium) would be a great choice. Enjoy those baths! 

Lastly, if an oral supplementation is needed, I recommend magnesium malate SRT from Jigsaw. This supplement has the needed co-factors needed for optimal absorption and assimilation, and many of my clients have had great success with it.  Below is a list of various types of magnesium and their reported "best" uses according to the research of one of my Magnesium Research Mentors, Morley Robbins.

Good all around Mg: Malate, Glycinate, Chloride & Epsom Salts. 
Brain: most forms will cross the blood brain barrier, but Orotate is especially good for Multiple Sclerosis based on Hans Nieper, MD’s research
Heart: Malate, Taurate
Stomach: Milk of Magnesia is great for upset stomachs, and works far better than the popular ant-acids or Rx meds, most of whom have “Black Box” warnings re severe Magnesium loss… hmmmm.
Intestine: Citrate & Lactate have great affinity for the bowel, but you can get too much of a good thing…
Joints: again, general Mg works great, but MgCl oil & MgMSM are fantastic for spot issues, as well as overall Mg restoring…

Are there any considerations to beginning Magnesium Therapy?

I personally would not hesitate to increase my magnesium through magnesium rich foods and transdermal oils, but Magnesium is an electrolyte and it's important that we keep electrolytes in balance.  So many people embark on a singular magnesium protocol without consideration for the electrolyte sisters: calcium, potassium, sodium, phosphate and chloride.  These electrolytes work in unison and taking magnesium without paying attention to the other electrolytes can lead to other problems. I have known many to feel worse after supplementing with magnesium, given the fact that the abundance of magnesium can deplete potassium and sodium chloride.  Although calcium is an electrolyte, it is very ample in our western diets and I have found it rarely to be a problem when supplementing with Magnesium.  I do recommend paying special attention to potassium and some attention to sodium chloride, however.  Potassium deficiency, in my experience, can mimic magnesium deficiency with symptoms such as: nausea, muscle cramps, dizziness, fatigue, etc.  The simplest way to ensure that you are getting enough potassium is to shoot for the recommended daily allowance of 4700 milligrams per day!  Have you ever monitored your potassium intake?   4700 milligrams is not easy to get with our western diets and even with a healthy diet, it can be difficult.  See my blog post for ideas on how to get more potassium in your diet.  As for sodium and chloride, I would recommend adding ample amounts of healthy salts to your diets. Healthy salts such as celtic salt, sea salt and well-sourced himalayan salts.   Try to avoid the unhealthy table salts, if at all possible.

What is your magnesium therapy routine?

When I embarked on the magnesium protocol I was using magnesium transdermal spray for 4 months and when I was tested my levels,  my HTMA showed a great balance of magnesium to calcium; yet my RBC tested a little below optimum so I began supplementing with Jigsaw magnesium malate for about 6 months. I am now on a maintenance therapy of: eating plenty of magnesium rich foods (I make a point of it), using transdermal magnesium oil 1X per day (about 25 pumps), using magnesium cream before bed, taking two (2) magnesium chloride baths, with co-factors, per week.  With this protocol I have been able to maintain optimal levels.  If I have added stress in my life, I simply up the transdermal spray to 2x per day for a short period of time. To ensure that I am getting enough potassium and sodium, I track my daily potassium intake by milligrams, I am generous with healthy salts in my food and I include a pinch of healthy salt in 8 ounces of water, 1x per day.  I also use mineral drops in the family water jug to get additional minerals in my diet. 

Here's to Mighty Minerals!

Magnesium References:

http://www.gotmag.org    

http://drcarolyndean.com/magnesium_miracle/

HTMA testing: 

RBC Magnesium testing:  

Jigsaw Magnesium Malate Supplement

Why I promote liver for nutritional balancing...

Like so many experts, I believe that well sourced liver is one of the most nutrient-dense foods on the planet. 100 years ago liver was a staple in the American household.  I believe it's time to get back to our traditional ways of growing, preparing and eating foods. 

What are the benefits of eating liver?
Liver is one of the most concentrated sources of Vitamin A (Retinol)

Liver has an abundance of all the vitamin B's and in particular Vitamin B12 and Folate

Liver also contains: Vitamins D, E, K 

Liver contains micronutrients that are bio-available/usable: Iron, Copper & Zinc, Selenium, Phosphorus

Liver is an excellent source of the enzyme CoQ10

Liver Misconceptions

People commonly ask me if liver is toxic since their understanding is that the liver is a storage place for toxins.  It is true that one of the liver's roles is to act as a filter for toxins, but it certainly does not store them. The Liver's role is to break down harmful substances (toxins), excrete them into the bile or blood where they enter the intestine and hopefully leave the body in the feces. Typically, toxins that are not excreted via the feces are stores in fat cells or the central nervous system. 

Another misconception is that liver's concentrated levels of Vitamin A (retinol) can be harmful. I believe this to be untrue and unfounded. Liver is one of the very best sources of naturally - balanced Vitamin A (Retinol) and it's fat-soluble co-factors. Many believe that our modern diet has left people deficient in Vitamin A (retinol). Vitamin A from vegetables must be converted from Beta-Carotene to Retinol and the conversion ratio, according to experts, is not that great- as low as 8%.  The lack of Vitamin A retinol has been shown to contribute to weak immune systems and poor vision.  Recent hysteria and hype surrounding Vitamin A toxicity came from studies using high doses of "synthetic" Vitamin A and in concentrated doses.  These toxic concentrated forms of Vitamin A did not contain the naturally occurring fat soluble Vitamins D, E and K2 found in liver.  Isn't nature amazing?  Like the saying goes, "Just Eat Real Food"

How do I buy Liver?

Sourcing is key.  Make sure it is grass-fed/pasture raised liver that has been raised primarily on grass with lots of sunshine.  A great source to find well-sourced meats is through a website called eatwild.com.  You will find many sources in your area.  I encourage you to visit some of these places close to you, ask questions, and get to know your farmers and ranchers.  

How often and how much liver should I eat?

The Weston Price Foundation recommends eating 4 ounces of well-sourced liver once per week. This will give you a wonderful dose of all the many nutrients that naturally accompany this superfood. Of course, if you just can't stomach eating liver you can purchased a well-sourced desiccated liver supplement. 

How do I prepare Liver?

There are so many recipes on the internet.  Many prefer just to fry it up in a cast iron skillet with spices and others prefer to soak the raw liver in milk and fry it up with liver and onions.  Seems as if every culture has a different way of preparing liver, so I encourage you to explore some recipes and see what wets your palate.  My favorite way to eat liver is as a snack.  I fry mine in grass-fed Ghee, loaded with cayenne, cumin, celtic salt and pepper.  I cook it on both sides - well done- then I cut it into snack size pieces and divide into 2 ounce packages and freeze.  I then pull out a package twice a week and eat the liver as a snack.

If you are already eating liver or decide to embark and add this wonderful superfood to your nutrition plan, let me know how you like it, and what recipe is your favorite. 

Be blessed and well nourished!

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Rose Hip Vinaigrette

Like many of you, I look into my pantry on a daily basis and I wonder what I can make with all these wonderful ingredients that will give me great nutrition and flavor.  Today when I peered into my pantry I saw the Rose Hips starring at me, begging me to create something.  I have made Rose Hip Spread many times and wondered what else these SUPERFOOD seeds could create.  My first thought was, "what do I need?"  Vinaigrette popped into my head and I began a simple creation. It turned out so flavorful and this recipe leaves so much room for creativity based upon flavor preference. The best part...it's so nutritious!

Benefits of Rose Hip Seeds

A Rose Hip is the fruit  or seed pod of the rose plant.  Some reports claim that wild varieties have the highest concentration of Vitamin C, with some estimates reporting 30-50 times the Vitamin C of oranges.  Rose Hip, also known as Rose Hep is so packed with nutrients that I consider it a SUPER FOOD!  Known for it's Vitamin C content, Rose Hip also contain vitamins A, B-3, D and E as well as bioflavonoids, citric acid, flavonoids, fructose, malic acid, tannins and zinc.  Because Rose Hips contain a variety of antioxidant; carotenoids, flavonoids, polphenols, leucanthocyanins and catechins, Rose Hips are considered to be a good cancer preventative and the natural pectin found in Rose Hips is beneficial for gut health.

Rose Hip Vinaigrette Ingredients

1/4 Cup of Seedless Rose Hip Seeds (you can find online.  I buy mine at Natural Grocers)

1 Cup of Filtered Water (I use the Berkey Filter)

1/4 -1/2 Cup of Raw Coconut Vinegar or Apple Cider Vinegar (I Coconut Secret Raw Coconut Vinegar and Bragg's Apple Cider Vinegar).  The benefits of Raw Coconut Vinegar and Apple Cider Vinegar deserve a separate post!

Fresh grown Rosemary (or any other herb of your choice- I grow my own)

Fresh grown Thyme (or any other herb of your choice - I grow my own))

Juice of 1 fresh organic lemon

Options

For those of you who like and Oil & Vinegar dressing...you can add Olive Oil to this recipe

Be creative with your herbs and flavoring - try dill, basil, cilantro...)

Instructions:

Simmer Rose Hip Seeds and Water (with lid) for approximately 30 minutes.  Set aside to cool.

Drain Rose Hip Water into a large class bowl or measuring cup and mush as much juice out of the Rose Hip Seeds are you can.  You can use a fine mesh stainless steel strainer or cheesecloth to get the most out of those simmered seeds.  (Put the seeds aside and make some Rose Hip Spread!)

Pour Rose Hip juice and remaining ingredients into a quart size mason jar (or jar of your choice). Shake well and store in refrigerator for up to 2 weeks!  

Enjoy!

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Red Quinoa Stir Fry

Quinoa Stir Fry is so nutritious and delicious.  Quinoa is naturally gluten-free, contains many vitamins & minerals, and is the only plant food considered to be a complete protein with 9 essential amino acids.  1 cup of quinoa yields 8 healthy grams of protein.

INGREDIENTS:

Organic Red Quinoa = 1 Cup

Filtered Water = 2 Cups

Pasture Raised Eggs = 2 - 3

Organic Mushrooms = 1/2 - 1 Cup

Organic Ground Cayenne Pepper = 1/2 Teaspoon

Organic Celtic Salt = 1 Teaspoon

Organic Ground Cumin = 1/2 Teaspoon

Organic Ground Chili Powder = 1/2 Teaspoon

Organic Black Ground Pepper = 1/2 Teaspoon

Ghee or Coconut Oil = 1 Tablespoon

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INSTRUCTIONS:

 I prefer to prepare my Quinoa in my InstaPot, but you can also prepare the Quinoa in a saucepan (see below).

InstaPot Quinoa: Place one cup of Quinoa into Instapot, cover with 2 cups of filtered water, and add seasonings of choice.  Cover and place on rice setting.  Instapot will take approximately 10 minutes to complete and Quinoa will be perfectly fluffy.  Hint: make extra to use in other recipes throughout the week!

Cast Iron Skillet - Place 1 tablespoon of ghee in cast iron skillet and sauté mushrooms with salt and pepper.  Add 2 pasture raised eggs, scramble gently with mushrooms, add Quinoa to the mix and sauté together for a few minutes.  

Serve and enjoy!

Stove top Quinoa: Add 2 cups of water and salt to sauce pan and bring to a boil.  Cover, reduce heat to medium low, and let simmer until water absorbs- about 15-20 minutes.  Remove from heat and let set aside for 5 minutes, uncover and fluff with fork. 

Ideas: Add spinach or any other veggies to your stir fry! Experiment with seasonings and enjoy this healthy and nutritious dish.

Amazing Immunity Protein Bars...

This yummy bar just happened by accident, like most recipe creations or makeovers do.  I wanted a bar that would incorporate all the minerals that I was seeking in my nutritional balancing plan and it just turned into this amazing bar, full of immunity building nutrients as well as some good protein.

Ingredients- the ingredient measurements do not have to be exact.  I have found myself not even measuring when I make these now and just throw the ingredients in, and they always turn out wonderful. If you like it sweeter then add more honey, if you like it sweet and salty, add more salt, etc. Enjoy!

DRY INGREDIENTS

2 Cups of Organic Steel Cut Oats

1/4 Cup of each type of organic chopped raw nuts (pecans, walnuts, cashews).  I prefer to soak the nuts overnight to eliminate some of they phytic acid to aid in digestion and assimilation.

1/4 cup of each type of organic raw seeds (sesame, chia, flax, pumpkin)

4 scoops of protein collagen (my favorite is Vital Proteins Collagen Peptides)

1/4-1/2 teaspoon of celtic salt

1 Tablespoon of finely ground bee pollen (I grind mine in a simple coffee grinder)

INGREDIENTS TO BLEND IN VITAMIX/BLENDER

12-16 pitted Medjool Dates (you could use prunes, raisins, etc., I simply enjoy the texture of the dates in this recipe)

1/2 cup of Honey

1-2  tablespoons of Elderberry Syrup (optional)

1/2 teaspoon of organic vanilla extract

1/2 - 1 cup of raw cashew, almond, or pecan butter

Process:

Mix dry ingredients together and set aside.  Blend Dates, honey, elderberry, vanilla, and nut butter in Vitamix.  Mix all ingredients together.  This may take a little work so wash your hands and get in there and get those hands dirty. Press out onto a parchment paper lined baking pan or roll into balls and place in freezer for 10-20 minutes.  Enjoy the taste and the wonderful nutrients of this amazing bar!

Be Blessed!

Nut Butter Cups

We love these Nut Butter Cups made with Raw Cacao, Organic Coconut Oil, Honey, Maple Syrup, and Organic Vanilla Extra and your favorite Raw Nut Butter!  Our favorite is homemade Cashew Butter, but you can use any Nut Butter that you love.  

Instructions: Simply follow our Homemade Healthy Chocolate recipe. Click here for recipe.  When pouring your chocolate into your waxed baking cups, just pour enough to cover the bottom of the baking cup, and set the rest of the chocolate mixture aside.  Place the raw chocolate filled baking cups in the freezer until hard (about 10 minutes).  In the meantime, prepare your nut butter or use your favorite purchased raw nut butter.  Remove chilled chocolate and gently spoon your nut butter on top and place into the freezer one more time (just until the nut butter adheres to the chocolate).  Last step is to spoon the remaining chocolate on top of the nut butter and place in freezer for final hardening.  

Remember, this recipe is made with coconut oil so these Nut Butter Cups should be kept in the refrigerator.  Enjoy!!!!