Recent Posts




5 Ways to Sneak Greens into Your Morning Meal

Filed Under: Nutrition,Recipes at 9:28 pm | By: Jessica Justh, Senior Editor
greensBreakfast is the most important meal of the day, even if we don’t always act like it is.  Give your old b-fast favorites a healthy makeover by adding in some healthy, leafy greens to your morning meal.

Smoothies are the easiest, on-the-go way to work greens into your mornings. Use two cups of greens to one cup liquid (almond or coconut milk.) Add one to two cups of fresh or frozen fruit for added sweetness. Top it all off with added power like a scoop of protein, chia seeds or hemp seeds.

Benedicts – Try replacing your Canadian bacon with some swiss chard for a healthier alternative. This leafy green is packed with phytonutrients and anti-oxidants and contains an impressive list of vitamins including vitamins K, C, A, and a whole lot more.

Egg Muffins – Paleo, gluten-free and freezer-friendly, egg muffins give you protein and greens all in one bite. Beat together 6 eggs, ¼ cup of shredded cheese and 1 ½ cups of sauteed spinach. Fill each muffin cup halfway to the top.  Bake at 350 for 15-20 minutes. Before you know it, breakfast is served,

Pancakes – Spinach pancakes are a great way to sneak greens into this traditional breakfast staple. Puree one cup of spinach, ½ a banana and add milk until the batter reaches desired consistency. Add the mixture and the remaining ingredients to your favorite pancake mix. You won’t even taste the spinach. Plus, the kids will love the color too!

Bread – The kale is barely detectable in this Banana & Kale bread recipe. And it’s gluten-free too! It will have your kids screaming, “Oh Kale, Yeah!”



5 Foods that Promote Dental Health

Filed Under: Nutrition,Personal Care at 9:00 am | By: Jessica Justh, Senior Editor
oralcareDiet and oral health are definitely related. When you can’t brush, reach for some of the items below for healthier gums and oral hygiene. Ensure a healthy mouth by avoiding sugary, sticky and acidic foods.

Eat your way to a cleaner mouth!


The organic compounds found in carrots are a great source of mineral antioxidants. If that wasn’t enough, chowing down on the crunchy root veg also stimulates the gums and induces excess saliva which helps keep germs that cause bad breath under control. Next time you’re thinking about gargling some of that neon green stuff that burns like battery acid in your mouth, reach for a carrot instead!


Although they may cause killer breath, onions can actually prevent tooth decay and oral infections. Especially when eaten raw, onions boast powerful bacteria-busting properties that kill germs inside your mouth.

Sweet Potatoes

Highly nutritious, these tubers have high amounts of Vitamin A, which is essential for tooth enamel formation and promotes the healing of gum tissue.


Consuming pastured dairy is vital to maintaining good overall health. Specifically, cheese protects your pearly whites from acid erosion. Our mouths are slightly acidic, so eating a small amount of cheese can boost pH, neutralize and restore levels to where they should be.


Protect your teeth with H2O. Water is as effective as mouthwash at swishing away stuck particles and residue from teeth. It also keeps your gums hydrated while stimulating saliva – the best defense against bacteria.


3 Creative Ways to Cook with Fish Oil

Filed Under: Nutrition,Supplements at 8:00 am | By: Jessica Justh, Senior Editor
fishoilI know what you’re thinking: cooking with fish oil? GROSS!

Sure, it might not sound that appetizing on the surface, but believe me, once you try these delicious recipes below, you’ll think differently. When experimenting in the kitchen with fish oil it’s important to remember to keep it safely stocked away in the fridge, as heat and fish oil do not play nicely together!

Lemon Honey Salad Dressing

– 6 tablespoons extra virgin olive oil
– 2 tablespoons  Liquid Omega Fish Oil
– 1/3 cup apple cider vinegar
– 1 tablespoon Dijon mustard

– 1 tablespoon raw honey
– 2 cloves crushed garlic

1. In a small bowl, whisk the ingredients together.
2. Add salt & pepper to taste and enjoy on fresh greens.

Omega Green Smoothie

Have you ever tried to get a child to willingly take a spoonful of fish oil? Some oils do come in various kid-friendly flavors, but taken on its own, fish oil is fish oil no matter how you dress it up. Fish oil gummies might be a little more palatable for younger taste buds but these supplements can really wreak some havoc on teeth. That brings us to this deceptively nutritious smoothie recipe that kids will happily chug down without realizing where all of those healthy Omega-3s are coming from.

– 1 teaspoon of Liquid Lemon Omega Fish Oil

– 2 handfuls of spinach

– 2 cups of almond milk

– 1 cup of frozen or fresh pineapple

– ½ an avocado


  1. Blend together & enjoy.

Lemon Herbed Popcorn


– 5 cups of organic popcorn

– 1 Tbsp of Liquid Lemon Fish Oil

– 1 Tbsp. of melted Earth Balance vegan butter

– ½ tsp. dried dill


  1. Prepare popcorn.
  2. Toss with oil and nutritional yeast.
  3. Sprinkle with a dash of dried dill.


Hosting a Nut-free Playdate

Filed Under: Baby and Child Health,Health Concerns & Ailments,Nutrition at 8:19 pm | By: Jessica Justh, Senior Editor
nutsRecent years have seen a significant spike in the number of kids who suffer from food allergies, especially peanut and tree nut allergies. These tips should help keep your next party or playdate fun, healthy and safe.

The most common childhood food allergies are to milk, wheat, peanuts, tree nuts, fish, shellfish, eggs and soy. However, it’s nut allergies that are really on the rise. According to a FARE-funded study, the number of children in the U.S. with peanut allergies more than tripled between 1997 and 2008.

When someone has a nut allergy their body produces antibodies in an attempt to protect itself. The antibodies release chemicals like histamine when “invaders” enter the body and cause the allergy symptoms to appear in the form of coughing, wheezing, congestion, stomachache, vomiting and itchy hives.

So, what do you do if your child has a bestie with a peanut or tree nut allergy? Before they come over, you’ll want to confirm with their parents WHAT nut they are allergic to and ensure that they bring whatever medication they might need with them. Not all nut allergies are created equal. For example, a peanut is a legume, but a tree nut allergy would include almonds, walnuts, pecans, cashews, hazelnuts, Brazil nuts, and pistachios. If you’re planning on serving a store bought snack, carefully read the label and make sure it reads, “Produced in a nut-free facility.” The morning before the playdate make sure that you have a nut-free breakfast. The last thing you want is a nut crumb lurking around on the counter. Lastly, put away the dog food. Many of our furry friends’ food is produced in a facility that contains nuts.

Try whipping up these amazing muffins when hosting your nut-free playdate. With fall and back to school right around the corner, go apple picking at your favorite local orchard and make these yummy treats that the kids are guaranteed to love!


  • 1 cup butter
  • 3/4 cup brown sugar
  • 1 tsp vanilla
  • 2 eggs
  • ½ cup applesauce
  • 1 cup oatmeal
  • 1 T chopped crystallized ginger
  • ½ tsp cinnamon
  • 1 cup chopped apple (skin on)
  • 1 tsp ground ginger
  • 2 tsp baking powder
  • 2 cup flour


  1. Preheat oven to 350
  2. Cream butter and sugar
  3. Add eggs and remaining ingredients minus the flour and baking powder
  4. Fold in flour and baking powder, mix to combine
  5. Add mixture to a lined cupcake pan and bake for 15-20 minutes


5 Foods for Amazing Hair

Filed Under: Beauty,Health Foods,Nutrition at 8:00 am | By: Jessica Justh, Senior Editor
Try adding some of these foods to your diet and eat your way to amazing hair!

Chia Seeds may be small but are packed with nutrients like zinc and copper that are known to promote hair growth. , Plus, they contain calcium, manganese, and phosphorus, and is a great source of healthy omega-3 fats. Sprinkle some chia seeds on salads or add a tablespoon to your smoothie.

Avocado is a great healthy fat to add to your diet. Plus it keeps your scalp in good shape as well as prevents hair loss as a result of a vitamin deficiency. If you chemically treat your hair or use a lot of styling tools try mashing up an avocado and applying topically to your scalp and hair for a conditioning mask. Your locks will thank you.

Walnuts are a great snack for hair growth because they contain biotin (vitamin B7) that strengthens the hair follicle and prevent loss. The oil in the walnuts improves the elastin in the hair contributing to the health of your hair.

Lentils are high in zinc, folic acid and iron. The iron specifically helps the red blood cells carry oxygen needed for cell renewal and strength. So this is a great food, especially if you are vegetarian.

Eggs are extremely helpful in achieving shiny and beautiful hair. In addition to protein, they supply your body with biotin and other b vitamins essential for hair growth. This is another food that can also be topically applied to your hair. Just add the egg white from one egg with two tablespoons of olive oil. Leave on your scalp and hair for twenty minutes, then rinse.


Power(ful) Plants

Filed Under: Green Living,Nutrition,Sports Nutrition at 8:00 am | By: Jessica Justh, Senior Editor
proteinWhether you’re at the gym or reading fitness magazines, you’ve probably seen articles that advocate the importance of animal-based protein.  Proponents of animal proteins argue that it boasts the highest numeric value of amino acids, the building blocks of protein. Of course, quantity does not necessarily mean quality. Plant-based proteins may sound like an oxymoron but they definitely shouldn’t be overlooked. When comparing proteins it’s important to consider what energy goes into metabolizing animal proteins and how much your body actually absorbs.

We all know the importance of making sure our meat is properly heated to an internal temperature of 165 degrees before eating it. But most people don’t realize that doing so comes at a price, mainly in the form of “denaturation” – a process that great diminishes the animal’s protein makeup. For example, a 3-ounce serving of uncooked skinless chicken breast provides 29 grams of protein, but the same amount of COOKED chicken winds up only containing around 15 grams. Fortunately there are alternatives to traditional meat-based options that pack a just as powerful protein punch. And they “crop” up in some of the most unlikely places.

Plants – yes, plants – can offer a surprising amount of healthy proteins that are easily absorbed and far easier on your liver and digestive system. Plant-based proteins are free of antibiotics and hormones and are better for the environment. Black, kidney and pinto beans, almonds, lentils, hemp seeds, spirulina, quinoa, spinach and broccoli are just some of the most protein-dense plants out there.

Of course, we’re not suggesting that you put your love of steaks out to pasture or 86 omelets from your Sunday brunch routine. Just keep in mind that there’s a world of sneaky, under-the-radar plant-based protein powerhouses at your disposal.


5 Health Benefits of Eating Seeds

Filed Under: Health Foods,Immunity,Nutrition at 7:00 am | By: Mauricio Matusiak, Senior Editor
SeedsIf you are not eating seeds, you don’t know what you’re missing. Chia, hemp, flax and many others seeds contain one thing in common: they are healthy foods that can be easily added to a healthy diet. Antioxidants, fatty acids, fiber, vitamins and much more can be found in these wonderful health foods. So, let’s look at 5 health benefits of eating seeds.

1. Antioxidants

Chia seeds are famous for its high amount of antioxidants which provides an endless list of benefits such as anti-aging, improve cellular health and hormone balance. Flax seeds are also packed with antioxidants (lignans), known to fight the production of free radicals, which can damage molecules in cells and contribute not only to aging process but also to several diseases including cancer.

2. Fiber

Chia, flax, hemp are all “high in fiber, low in carbs”. So, if you are looking for that specific combination, make sure to add these seeds to you diet. Almost all the carbs in chia seeds are fiber as its true carb-content is only one gram per ounce. Chia seeds can absorb up to 10-12 times their weight in water, expanding in your stomach, increasing fullness, and helping you eat fewer calories. Flax seeds are also extremely high in both soluble and insoluble fiber which can support colon detoxification, fat loss and reduce sugar cravings.

3. Lower cholesterol

Studies have found that adding flax seeds into your diet can naturally reduce cholesterol levels. The soluble fiber content of flax seeds trap fat and cholesterol in the digestive system. It also traps bile (made from cholesterol) which is then excreted, forcing the body to use up excess cholesterol in the blood to make more and, as a result, lowering cholesterol levels.

4. Healthy Skin and Hair

Promoting healthier skin and hair is another great benefit from eating seeds. Flax seed oil contains essential ALA fats as well as b-vitamins which can help reduce dryness and flakiness. It can also improve symptoms of acne, rosacea, and eczema.

5. Immune Support

Hemp seed oil contain sterols, which can improve immune function and help control cholesterol levels. Also found in sunflower and pumpkin seeds, sterols may also naturally help increase your intake of dietary fiber.



New Brand Spotlight: Field Trip

Filed Under: Health Foods,Nutrition at 5:00 pm | By: Mauricio Matusiak, Senior Editor
FieldTripIf you like jerky, Lucky Vitamin has exciting news for you. We are happy to introduce a new brand of natural jerky to our customers: Field Trip.

Field Trip offers jerky products that are hardly ordinary. The company was started to provide a healthy alternative to people who cannot find healthy jerky products at grocery stores and gas stations.

Field Trip jerky is made the old-fashion way: dried and seasoned with natural ingredients and without artificial preservatives and sodium nitrates. Just a traditional cut jerky, done right. All products are all natural and contain no chemical ingredients such as commonly used nitrates, nitrites, preservatives, artificial ingredients, added msg, hydrolyzed corn protein, celery juice powder, disodium inosinate, fructose, corn syrup, maltodextrin, and sodium erythorbate.

Additionally, Field Trip jerky products are gluten-free. For years, jerky producers try to weigh down the finished product by using soy sauces and other unnecessary ingredients that contain wheat. These products have higher sodium, sugar, and long chemical words on the ingredient list as this common strategy may lead consumers to think they are actually getting more protein per bite. Field Trip jerky does not employ any of those tactics and uses only gluten-free reduced sodium soy sauce. The company has tested all jerky products for gluten and every single jerky product contains less than 5 ppm of wheat.

You can save even more when you shop Field Trip products at Just enter the promo code JULY15NEW15 at checkout to save 15% on all items of this new brand.


5 Healthy Snacks For Your Pantry

Filed Under: Nutrition,Superfoods at 8:00 am | By: Jessica Justh, Senior Editor


No matter what your diet or eating style is, we understand that eating healthy on the go isn’t an easy task. Here’s a list of Lucky approved snacks for everyone in your household.

Nutrition Bars – If you’re like me you always watch out for nutritional bars disguised as candy, full of sugars and lacking the good stuff like protein and fiber. Made from the ultimate superfood, chia aka “runner’s food,” Health Warrior Chia Bar Acai Berry packs a powerful punch in a small package. Not to mention it only has 100 calories.

Desserts – On our quest for delectable and nourishing confections we found Simple Squares. A raw, paleo-friendly sweet treat that’s actually made with wholesome ingredients and no refined anything. With just seven ingredients; it’s a dessert you can still feel good about. Now that’s what we call a win!

Snacks – Awaken your true self by choosing simple and pure foods. This high vibrational snack is made with organic coconut oil and Himalayan mountain salt. That’s right. Only the good stuff for guilt free snacking at it’s best! Lesser Evil – Buddha Bowl Organic Popcorn will leave you wanting more.

On-the-Go Drinks – Grass-fed? Check. Organic? Check. If you haven’t tried Orgain’s Ready to drink high protein shake, you’re really missing out. This easy, on-the-go goodness provides 25 g of protein and 150 calories, with only 3 grams of net carbs. Did I mention they’re delicious too!

Supplements – Another Lucky favorite we can’t live without, Vega All-in-one Nutritonal packets. Take them  to the gym, office or yoga studio. Made from real, whole food ingredients these packets have the good stuff you’d choose if you had the time. It gives you 20 grams of plant-based protein, six servings of greens, 50% daily intake of food-based vitamins and minerals and 50% DV of fiber…that’s impressive!


4 Green Ingredients to Add to Your Smoothie

Filed Under: Nutrition,Superfoods at 8:00 am | By: Jessica Justh, Senior Editor
smoothieMama always said, “eat you greens.” Or in this case, “drink your greens.” By adding some of the ingredients below to your smoothies, you can easily reach your daily quota of 5-7 servings of green vegetables.  Try some of these amazing green superfoods below and enjoy the myriad of health benefits that follow.

Spirulina – according to the University of Maryland Medical Center. Spirulina is a blue-green algae that is high in vitamins, minerals, antioxidants and protein. Spirulina is also know to support joint and brain function.  We add one tablespoon of this brand to our morning smoothie.

Chlorella – considered by some to be one of the most nutritious foods, chlorella is a green, single-cell micro-algae. It’s also higher in protein and vitamin B3 than it’s algae counterpart spirulina. It supports a  healthy hormone function, cardiovascular health, can lower blood pressure and cholesterol, and aids in the detoxification of our bodies.

Wheat Grass – one of the most potent leafy greens available, wheat grass gives you an antioxidant packed boost that alkalizes and energizes, leaving you with naturally increased and sustained energy. Plus, it’s a great source of leafy greens, vitamins and minerals.

Matcha  – is a finely ground, bright colored, concentrated green tea powder. Used in Japan for over 900 years, matcha provides over 5 times as many antioxidants as any other food. Other health benefits include relaxations, improved mental alertness and clarity, stronger immune defense and detoxification.


5 Health Benefits of Quinoa

Filed Under: Health Foods,Nutrition,Supplements at 5:30 pm | By: Mauricio Matusiak, Senior Editor
QuinoaQuinoa offers a variety of health benefits as this popular superfood is incredibly nutritious. Technically a seed, quinoa can be served with brown sugar and fruit as a hot breakfast cereal, or added to soups or salads. If you are looking for a good reason to add this gluten-free food to your diet, we present you 5 health benefits of quinoa.

1. Protein

One of the best vegetarian sources of protein, quinoa contains more than 8 grams of protein per cup including all nine essential amino acids that the body cannot produce on its own. These essential amino acids are needed for tissue growth and repair and quinoa has all of them, plus more and better protein than most grains.

2. Minerals

Quinoa is high in minerals particularly four important ones that people often do not get enough from their diet: magnesium, iron, zinc, and potassium. However, quinoa contains phytic acid that can partly prevent minerals from being absorbed but soaking or sprouting quinoa degrades most of the phytic acid.

3. Fiber

Quinoa contains almost twice as much fiber as most other grains and can be an excellent supplement to relieve constipation as well as prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels and may help you lose weight, as it takes a longer time to chew than does other foods, making you feel fuller for longer. It is also less energy dense, which means it has fewer calories for the same volume of food.

4. Quercetin

Quinoa also contains very large amounts of quercetin, an important flavonoids that has been shown to have all sorts of beneficial effects on health. In fact, the quercetin content of quinoa is even higher than typical high-quercetin foods like cranberries. These important molecules have been shown to have anti-inflammatory, anti-viral, anti-cancer, and anti-depressant effects.

5. Antioxidants

Another reason to add quinoa to your diet: antioxidants. These substances help neutralize free radicals and are believed to help fight aging as well as a variety of diseases. Quinoa has one of the highest antioxidant content among grains and cereals, and if you allow its seeds to sprout, the amount of antioxidants increase ever further.


5 Foods For Eye Health

Filed Under: Health Concerns & Ailments,Nutrition at 2:30 pm | By: Jeremy Michael

We are born with only 1 pair of eyes and need to do everything we can to protect them. Every day our eyes are exposed to UV light, radiation, smoke, environmental pollutants, and many other factors like staring at computer screens that damage our eyes. Aging also puts people at greater risks for serious eye disease and other eye problems. Research has linked proper nutrition to the prevention of many common eye conditions. For instance certain nutrients such as Lutein, Zeaxanthin, Vitamin E, Zinc, Fatty Acids and Vitamin C have been found to help protect our eyes against certain eye diseases like macular degeneration and cataracts. Taking supplements are not the only way to get the proper nutrients. Eating a diet consisting of a variety of foods is the best way to supply our body’s with the proper nutrients that it needs. Below are 5 foods that are beneficial for eye health.

  • Blueberries are rich in vitamins, minerals, and antioxidants. Cataracts are thought to be due to oxidative damage that occurs in the retina and lens of the eye. Blueberries are jam-packed with anthocyanin’s a specific antioxidant that help protect against this oxidative damage. A study that was published in the British Journal of Nutrition” in 2012 showed that anthocyanin’s protect retinal cells from damage caused by both aging and light.
  • Carrots and other orange colored fruits and vegetables like apricots and sweet potatoes are rich in Beta-Carotene. Our bodies convert Beta-Carotene from carrots into Vitamin A, which is important in the fight against vision problems like cataracts, glaucoma, macular degeneration and night blindness. Beta Carotene in research has also been shown to help prevent vision loss and worsening of Age Related Macular Degeneration when taken with other antioxidants and zinc.
  • Leafy Greens like kale, spinach, and turnip greens are packed with lutein and zeaxanthin. These are the only carotenoids found in the macula and lens of the eyes. Studies show that they may have the ability to lower the risk of cataracts and Macular Degenerations.
  • Oysters – Besides being an aphrodisiac oysters are rich in Zinc. Zinc is a mineral that is essential to eye health and vision. According to the AREDS trial sponsored by the National Eye Institute, researchers discovered that taking zinc, along with other antioxidants could lower the risk of developing advanced age related macular degeneration by 25%. Oysters contain more zinc per serving than any other food.
  • Fish – Oily and fatty fish like tuna, salmon, mackerel, anchovies and trout are rich in Omega 3 Fatty Acids. Specifically these fish are full of DHA, which is found in high concentration in the retinas of the eyes. This suggests that it has an important role in eye health. Research has shown a correlation between deficiency in DHA and Dry Eye syndrome. One study concluded that Omega 3- Fatty acids play an important role in dry eye syndrome.


5 Foods to Help Combat Allergies

Filed Under: Health Concerns & Ailments,Health Foods,Nutrition at 2:05 pm | By: Jeremy Michael


A proper diet and nutrition is the foundation for all health care. However, food can be more than a foundation; food is medicine.  Today we are going to talk about foods that can help combat seasonal allergies. Foods rich in Vitamin C, Antioxidants, and Folic acid can help to reduce the inflammation associated with seasonal allergies. Below are some super foods to add into your springtime regimen to help fight off those unwanted seasonal allergy changes. While proper diet and nutrition is important, it is also important to make sure you avoid any food allergies or sensitivities that you may have.

  • Cruciferous Vegetables – Not only do cruciferous vegetables like Kale and Broccoli aid in the detoxification pathway, but research from the University of California School of Medicine found that cruciferous vegetables can play a key role in preventing allergy symptoms and asthma. Researchers found, Sulforaphane, a chemical in broccoli, triggers an increase of antioxidant enzymes in the human airway that offers protection against the numerous free radicals that we inhale every day in our polluted air. Not to mention foods like broccoli and kale are also high in Vitamin C a natural antihistamine.
  • Apples – In addition to Vitamin C apples also contain high amounts of quercetin. Apples supply roughly 4 milligrams of quercetin for every 100 grams. Quercetin is one of the most important alternative remedies when it comes to allergies because of its ability to stabilize mast cells, which release histamine. When it comes to purchasing your apples, make sure they are organic, as apples are the #1 Food on the Environmental Working Group’s Dirty Dozen.
  • Onions and Garlic like apples are full of quercetin. Quercetin, as mentioned above works similar to many of the prescription drugs on the market today by acting like an anti-histamine. Onions contain roughly 100 milligrams of quercetin per 3-1/2 ounces. Onions and garlic also help to regulate and boost our immune system, which helps to fight off those pesky allergies.
  • Citrus Fruits – Fruits like oranges, grapefruit, lemons and limes contain large doses of Vitamin C. One large orange contains roughly 100mg of Vitamin C. On top of being packed with Vitamin C lemons and other citrus fruits also contain high levels of antioxidants.
  • Fresh Fish – Fish like salmon, mackerel, herring, anchovies & sardines are high in Omega 3 Fatty Acids. Omega 3 Fatty Acids help combat the inflammation associated with seasonal allergies. A German study that was published in the journal of Allergy, found that peoples whose diets were rich in omega-3 fatty acids were less likely to suffer allergy symptoms.


Ancient Golden Milk – Nectar of the Gods

Filed Under: Herbs,Nutrition,Recipes at 11:14 am | By: Jessica Justh, Senior Editor
golden milk

This ayurvedic tonic is made with turmeric, coconut milk, coconut oil, cinnamon and maple syrup. It’s comforting, soothing and relaxing. Drink it at bedtime and reap healing benefits such as immune support, anti-inflammatory, skin conditions, joint health, women’s health and so much more!

Turmeric (Curcuma longa) is an all-around wonder spice that has been used for 4000 years and it perhaps best known as being a staple of popular Indian dishes such as curries and stews. This spice not only tastes delicious but is great for your health too! The health fighting compound is curcumin that’s give it’s a bright hue and healing effects. Studies have revealed its powerful anti-inflammatory, liver detoxifying and anti-carcinogenic effects.


1 cup of coconut milk

1/2 teaspoon dried turmeric or a half inch sliver of fresh turmeric

1 teaspoon coconut oil

1/4 teaspoon of cinnamon

Add maple syrup to taste

A sprinkle of black pepper

1/2 teaspoon of ground ginger or a half inch sliver of fresh ginger


1. Place the coconut milk and coconut oil in a saucepan over medium heat….

2. Add turmeric, cinnamon, ginger and pepper. Stir well if you are using the dried spices.

3. Let the milk begin to simmer — small bubbles will form on the sides of the saucepan. Stir.

4. Heat for another 1-2 minutes. Be careful not to let the milk overheat.

5. Remove from heat and cover. Allow the mixture to sit for ten minutes or so to improve the infusion.

6. Strain the coconut milk through a mesh strainer if you used fresh ingredients.

7. Add maple syrup to taste

8. Serve warm in a mug and enjoy!


5 Healthy Ingredients to Add to your Morning Smoothie

Filed Under: Nutrition at 12:36 pm | By: Jeremy Michael, Contributing Author
smoothieFor most people myself included my morning routine doesn’t change much on day-to-day basis. I wake up, take a shower, get dressed, make breakfast and leave for work.  My breakfast almost every morning consists of some kind of smoothie. The flavor and ingredients of my smoothie however is a different story. There are some really great benefits to adding a smoothing into your morning routine.

For parents who are looking for ways to get children to eat more fruits and vegetables this can be a fun experiment and a great tool. Also if you have a difficult time getting children to take their vitamins adding them into a smoothie can help.

Below are 5 ingredients that you can add to your smoothing to not only play with flavors and textures but also give you healthy benefits.

ChiaChia seeds come from a flowering plant in the mint family. Ongoing research has shown that this little plant contains numerous health benefits.  Some of the benefits include stabilizing blood sugar, increasing energy, aiding digestion and lowering cholesterol.  Chia seeds are also packed with antioxidants like quercetin.

Fish Oils – There is ongoing research that shows fish oils contain healthy fats like essential fatty Acids. The omega-3 fatty acids EPA and DHA found in fish oils have been linked with joint, skin, and brain and heart health. EPA has been used for decades to decrease inflammation, lower cholesterol and decrease risk for cardiovascular disease. DHA is need for neuronal and cognitive development in children. These healthy oils make great additions to your morning routine.

CinnamonCinnamon is aromatic spice made from the bark of a tree found in Southeast Asia. This spice is packed with an abundant amount of health benefits.  It is a circulatory stimulant, lowers cholesterol, aids digestion and is soothing to the gut, loaded with anti-inflammatories and antioxidants, helps with insulin resistance and can lower blood sugar.  A recent research article showed that the daily use of cinnamon significantly reduces blood sugar and cholesterol levels. Not to mention this spice makes for a tasty addition into any smoothie.

ChlorellaChlorella is a type of algae that grows in fresh water and has been used widely for its detoxification abilities. Chlorella has the ability to bind to metals, chemical and some pesticides. This means that when you drink, eat, or add to your smoothie chlorella will naturally bind to all the unwanted toxins you are exposed to throughout the day.

Beet PowderBeets contain a variety of health promoting nutrients. Beets are high in vitamins and minerals like potassium, magnesium, fiber, iron, Vitamins A, B, C and folic acid. Beets help to cleanse the body, boost stamina, lower cholesterol, fight inflammation and may even have anti-cancer properties.