by Nicole Johnson, MFA, CHHC | Digestion, Fatigue, Gut Health, Health and Wellness, Immune Health, Kidneys, Nutrition, Prevention
What is the best way to Hydrate? There are a lot of differing opinions out there (much like with food) and many of them are sound and good. So how do you know which is best for you?
The Answer: You have to tune in and find out. Here are a few quick tips on the best way to make the most out of drinking your water.
1. Drink 2-4 cups with lemon upon waking.
When we sleep, our bodies are very busy repairing and detoxing. When we awaken, we are actually quite dehydrated. When you wake up squeeze a wedge of lemon into a glass of water and drink it. The lemon helps cleanse your liver and flush out toxins as the water hydrates you. My Nana used to do this every morning. It’s a terrific way to start hydrating and getting in your glasses of water. Then drink a tall glass of water.
2. Don’t drink water while you eat.
When we chew, we release digestive enzymes –digestion begins in the mouth. If we down water with our food, we dilute our digestive juices and hamper, digestion and absorption. Wait 20-30 minutes before or after you eat to drink your water — in between meals.
3. Drink throughout the day, and stop a few hours before bed.
Start first thing in the morning. Drink water when you’re hungry instead of reaching for a snack right away. See if water can quench your perceived hunger. Timing differs for everyone, find your optimum stopping point so that you may have a full night’s rest without waking for trips to the bathroom.
4. How much?
While it’s important to hydrate, how much water depends on what you’re eating. If you’re diet is rich with raw fruits and vegetables, you’ll find you need less water. If you eat a lot of cooked foods (the water cooks out) you’ll require more water by the glass. It’s important for you to be the judge. In the winter we tend to drink less water. A basic rule of thumb is the drink half your body weight in ounces. Example: 140lbs = 70 ounces of water per day. Keep in mind, too much water drinking can tax the kidneys.
Not enough water can cause dehydration, increased appetite, dry skin, hair, brittle nails, sluggishness, constipation and whole host of other things. There are many health professionals that believe the root of illness and disease is chronic dehydration. Our job is to tune into our unique body to find out what it needs.
When I follow the steps above, I stay regular (who doesn’t want that?), my skin looks great, my energy flows, and I feel good. I do however, have to make a conscious effort to hydrate, the habit comes and goes for me. What about you?
Test out steps 1 -3 for a week and let us know what you find out. How much water are you drinking now? What are your water drinking goals?
Read about Hydration’s Role in Healing.
by Nicole Johnson, MFA, CHHC | Adrenal Fatigue, Anti-Inflammatory, Digestion, Fatigue, Gut Health, Immune Health, Kidneys, Liver, Nutrition, Prevention, Recipes
Golden Milk is a delicious and nourishing drink that packs incredible health benefits into one warm mug at a time.
It’s very
Some of the wonderful benefits of Golden Milk:
- Anti-inflammatory – easing joint pain
- Soothing to the spirit and aids in digestion and sleep
- Supports healthy liver function
- Supports the spleen and stomach
- Supports healthy blood sugar levels
- Supports the heart and brain
- Supports a healthy immune system
- Supports the nervous system
The key Ingredient in Golden Milk is tumeric – which is a powerhouse. Curcumin is the most active ingredient in turmeric – It’s a strong antioxidant is anti-inflammatory, antibacterial anti-fungal. However, curcumin is not well-absorbed into the body — UNLESS it is blended with black pepper. Black pepper contains piperine which has it’s own anti-inflammatory properties. The black pepper enhances the curcumin ability to work synergistically with the body. Golden milk is blended with other herbs and spices for flavor and health benefits. Once you begin to get the hang of it you can add your own favorites in.
You can drink Golden Milk 2- 3 times per day. I prefer it before bed. You can make a homemade version with our recipe below or purchase a mix. We have used Gaia Herbs brand and it is wonderful – with the added benefit of Ashwaganda. Ashwaganda is an adaptogen which helps the body deal with stress. That said, you can certainly add that into your recipe.
Delicious Golden Milk at Home
- 1 cup Milk or Dairy Free coconut milk (regular, full-fat, canned)
- 1 cup water
- 1 tablespoon coconut oil (can use MCT coconut oil)
- 1½ teaspoons ground turmeric
- ¼ teaspoon ground cinnamon
- ¼ teaspoon ground ginger
- ¼ teaspoon ground cardamom (optional – to taste – I love cardamom and addition to almost everything)
- ⅛ teaspoon ground black pepper
- if sugar sensitive sweeten with 10 drops liquid pure stevia extract, or to taste
- OR Sweeten with raw honey to taste after removing from heat
- In a small saucepan over medium-low heat, whisk together the coconut milk, water, coconut oil, turmeric, cinnamon, ginger, and pepper. Warm slowly until hot but not simmering, about 7 minutes
- Remove the pan from the heat, and whisk in the stevia or honey (not both!)
- Leftovers can be refrigerated for up to three days
by Nicole Johnson, MFA, CHHC | Adrenal Fatigue, Fatigue, Gut Health, Health and Wellness, Immune Health, Kidneys, Nutrition, Prevention, Recipes
Homemade Bone Broth is deeply nourishing to the body.
It supports gut health, skin hair and nails and nourishes our deepest organs- the kidneys. This is food as medicine. Bone broth is a fantastic source of many gut-healing, anti-inflammatory agents. Healthy, pasture-raised and grass-fed animal bones and joints are rich in amino acids, gelatin, collagen. These components support the health of your bones, joints, and skin.
Collagen is an essential building block for a healthy gut lining. With homemade bone broth you can help repair damage by ingesting collagen-rich foods and supplements such as bone broth and hydrolyzed collagen powder.
It is important to source healthy and humanely raised pastured and grass-fed animals – so that you getting the healthy benefits of this traditional food.
Here is the simple recipe for chicken bone broth we make at home. There are other bone broth recipes you can find with a simple search (lamb, beef and fish).
Simple Homemade Bone Broth (Chicken)
- 1 chicken back
- 6 -12 or more chicken feet (this is an important ingredient as this is where much of the dense gelatin resides)
- 1 bay leaf
- 14 Cups of clean spring water (chlorine and fluoride free)
- 3 TBS of Himalayan salt or Celtic Sea salt
- 1 TBS of raw Apple cider Vinegar
Directions:
- Add all ingredients to Instant Pot or crock pot
- Add in apple Cider Vinegar – let sit for 1 hr – this helps leach all the nutrients and minerals out of the bones
- Instant Pot: Set on High Soup 120 mins
- Crock pot: Cook low and slow for 18-24 hours
- Stock Pot – stove top: Turn to a simmer and put lid on pot and let it simmer for 18-24 hours
When done pour through a tea strainer over the mug or bowl. Add other ingredients as desired. We like the broth just this way. But you can add other ingredients before or after cooking.
- Garlic (crush and let sit for 15 min before adding in or cooking with it as it activates the healing benefits)
- Fresh Ginger
- Squeeze of fresh lemon
- Celery, onion, carrot, etc.
- We will also use it to make soup. We like to sauté the holy trinity of onions, garlic and celery – add diced carrots, beets and broth.
With the instant pot – we keep the broth going on warm for a few days and serve hot from there straining as we serve.
Process from the stove top or out of the Instant Pot or Crock pot:
- Turn off and let cool for 30 min to hour, then lift out all the bones/veggies and set aside
- Pour the broth through strainer to filter out all the grit into another bowl
- Cover and refrigerate. The fat will separate and rise to the top.
- Remove from fridge and you may now skim off the fat with a large metal spoon (some leave the fat on). The broth should be jelly-like which is WHAT YOU WANT – it means it is loaded with collagen and gelatin.
- You can now put a wide mouth funnel over a few mason jars.
- Put up to 3 days worth in the fridge and freeze the rest. It only stays fresh for about 3-4 days. You can freeze it for up to one year. PLEASE NOTE: Only fill mason jars for the freezer 75% when frozen the broth will expand and the jar will crack.
Benefits of Homemade Bone Broth
- Gut Health: The dense gelatin in bone broth is a vital nutrient for healing the gut
- Aids Digestion
- Improves joint health.
- Strengthens your immune system
- Anti-Inflammatory
- Anti-aging
- Makes your hair, nails, and skin glow
- Can improve sleep
Simple Homemade Bone Broth (Chicken)
-
1
Vhicken back
-
6 -12
Or more chicken feet
(this is an important ingredient as this is where much of the dense gelatin resides)
-
1
Bay leaf
-
14
Cups
Clean spring water
(chlorine and fluoride free)
-
3
TBS
or less of Himalayan salt or Celtic Sea salt
-
1
TBS
Raw Apple Cider Vinegar
-
Add all ingredients to Instant Pot, crock pot, or stop top
-
Add in apple Cider Vinegar - let sit for 1 hr - this helps leach all the nutrients and minerals out of the bones
Cooking Method
-
Instant Pot: Set on high/ seal - Soup for 120 mins
Crock pot: Cook low and slow for 18-24 hours
Stock Pot - stove top: Turn to a simmer and put lid on pot and let it simmer for 18-24 hours
When done pour through a tea strainer over the mug or bowl. Add other ingredients as desired. We like the broth just this way. But you can add other ingredients before or after cooking.
- Garlic (crush and let sit for 15 min before adding in or cooking with it as it activates the healing benefits)
- Fresh Ginger
- Squeeze of fresh lemon
- Celery, onion, carrot, etc.
- We will also use it to make soup. We like to sauté the holy trinity of onions, garlic and celery - add diced carrots, beets and broth.
With the instant pot - we keep the broth going on warm for a few days and serve hot from there straining as we serve.
Process from the stove top or out of the Instant Pot or Crock pot:
- Turn off and let cool for 30 min to hour, then lift out all the bones/veggies and set aside
- Pour the broth through strainer to filter out all the grit into another bowl
- Cover and refrigerate. The fat will separate and rise to the top.
- Remove from fridge and you may now skim off the fat with a large metal spoon (some leave the fat on). The broth should be jelly-like which is WHAT YOU WANT - it means it is loaded with collagen and gelatin.
- You can now put a wide mouth funnel over a few mason jars.
- Put up to 3 days worth in the fridge and freeze the rest. It only stays fresh for about 3-4 days. You can freeze it for up to one year. PLEASE NOTE: Only fill mason jars for the freezer 75% when frozen the broth will expand and the jar will crack.
