I recently gave a talk on childhood nutrition, specifically addressing milk intake. We know that calcium and vitamin D are critical nutrients for bone health, but is cow’s milk is the best way to get adequate amounts? It may shock you, but I don’t think that cow’s milk is a necessary (or even healthy) part of a child’s diet. My own children have never been offered milk on a regular basis, as we transitioned straight from breastfeeding to filtered water between ages 1 and 2. My holistic approach is sometimes a bit unconventional, but it’s grounded in science. While much of the research presented here is directed toward children, these principles apply to adults as well.
This is a 4 part series on holistic childhood nutrition. This week my focus is on the evidence behind a pesticide and GMO-free diet. A lot of people question the value of this, and challenge the idea that buying organic food is worth the extra money. I think there is enough evidence to support buying and eating organic foods.
This is such a nourishing soup for fall. I’ve made a double batch and stored most of it in the freezer so I can enjoy this postpartum as the weather cools down. It’s dairy-free and gluten-free and perfectly creamy. It’s also easy enough to make on a weeknight.
I’m on a mission to come up with some perfect smoothie blends for my daughter and me. This one is a winner! Spinach adds a beautiful bright green color, but you can’t taste it at all when pineapple is involved.
This hits the spot when you want a semi-sweet milkshake. Sans milk. The hemp hearts provide a good amount of omegas and some protein. Hemp protein power provides added protein and fiber. Cashew butter provides some added health fats and minerals.
This smoothie is loaded with vegetables, but still manages to taste good. Even my 4 year old thinks so! Apple does a much better job of hiding the kale flavor than cherries or berries do. But apple is more fibrous, so to improve the texture, this smoothie needs more water and ice.
I call this one Berry Glad You Can’t Taste The Cabbage. Ha. I swear, you can’t! Why cabbage? Cabbage and other cruciferous vegetables are good sources of glucosinolates that hydrolyze to indole-3-carbinol and isothiocyanate. Both are researched in cancer prevention, especially hormone-sensitive cancers. They’re also great for metabolic detoxification and liver support.
This recipe is a simple, healthy and colorful way to get another vegetable on the dinner table. Cauliflower, turmeric and sesame seeds have wonderful health benefits. You can read more about that in my post on nutrition and detoxification.
Turmeric, also known as curcumin, is anti-inflammatory and detoxifying. It’s good for the gut, for heart health, for joint health… The list goes on. It’s one of my favorite supplements and I love experimenting with the fresh root (I buy this in the produce section at Whole Foods Market).
This recipe was adapted from Sarah Fragoso’s Everyday Paleo cookbook. I love that she has simple meals that can be prepared quickly for families. We like to use this as a dip for colorful raw vegetables. It’s also good with chicken breast and potatoes.
This rich, chocolaty shake is both satisfying and nourishing. If you’re like me, chocolate hits the spot when you’re pregnant. This superfood shake provides great nutrition during pregnancy, and I often drink it for breakfast. It’s full of magnesium, one of my favorite supplements for expectant mothers.
If love Dang Toasted Coconut Chips as much as I do, you will love this recipe. Why go through the trouble of making your own? Because it’s less expensive, super easy, and organic.
There are certain things that you learn when you have your own children… the practical things that 4 years of medical school and 3 years of family medicine residency never touched upon. Traveling with a baby is one of them. I traveled solo with my baby a few too many times to count. Plus, my friends gave me the best advice ever. So I’m an expert now and ready for baby #2!
It’s back-to-school time around here. As your kiddo gears up, send them with a non toxic lunch box. We’ve experimented with different products in the last year, and I’ve found my favorites that I’ll share with you here. But first, I’ll tell you why it’s important.
Detox is on my mind. I’m an expectant mama and have a toddler in the house. I also recently returned home from the Institute for Functional Medicine’s Detox Advance Practice Module. So I am all fired up. I wrote last week about preconception detoxification. One of the most important times to think about toxic exposures is before you try to conceive. However, this is a far reaching issue. We are all exposed to hundreds of environmental toxins every day, so this is applicable to everyone in the household.
I’ve long been a fan of the perfectly grilled artichoke. If it’s on the menu, I am ordering it… especially if I’m at The Cherry Creek Grill in Denver. We’ve finally perfected the recipe at home, and it’s actually pretty easy.