Transitioning into Fall with warm healing things…


I haven’t posted in what seems like awhile. Work has been busy, the change in season has been effecting my Crohn’s, and my will to eat healthy has been kinda low. You know that feeling when you just can’t look at another salad or anything green? Yeah, well thats been me the last few weeks. I’ve been living in Cheat-ville. Eating pizza, consuming more gluten then I should, drinking coffee every morning. I have always done these things in moderation – but the key is MODERATION & BALANCE. I was taking it to excessive levels and having more cheat days then I should have.  

Don’t fear my dears, I’m back to eating healthy again.  I got through the hurdle of the season change too. PHEW! No more sore joints & achy muscles. Now I just have to dodge the bullet of the cold thats hitting everyone. For that I am armored up with Camu-Camu powder. (a super-powerful natural form of Vitamin C. 50x’s more then a glass of OJ!)
Let’s talk about the season change. Most people I know with Auto-immune diseases feel the turn of the seasons. For me, I get achy, stiff, and my muscles hurt. My immune system doesn’t feel as strong as it usually is and my energy is very low. In Chinese medicine this time of change is when the humid air turns brittle and dry and this when we need to focus on the lungs. Fall brings about vulnerability to the lungs. They are more prone to problems during this time because they hate dry air. To keep them from getting aggravated, keep them moist by staying warm. Drink warming teas with honey, keep your head, neck, hands and feet warm. Consider using a neti-pot or saline spray to keep nasal passages moist. Give yourself steam facials by draping a towel over your head above a bowl of steaming hot water with essential oils.  Sip warming soups and don’t forget to deep breath!

I read in my searches, that to help the body adjust to season changes, you should do sun salutations. Lot’s of them! I try to start my day with these. They help me feel renewed and alive and really help to stretch out my stiff body. 
Another thing I’m starting to drink, first thing in the morning:
Morning Healing Tonic 
To a mug of warm water add:
1 tsp raw apple cider vinegar
juice from half lemon
dash of cayenne pepper
1 teaspoon to 1 tablespoon of 
raw honey or Manuka honey

 My friend has been drinking something similar to this to help 
with her Crohn’s healing and believes it is helping so I’m 
going to give it a go for awhile. I’ve read it also helps 
build your immune system to prepare for season 
change & flu/cold season. Perfect for this time of year. 
About Manuka Honey

Manuka honey is a special type of healing honey that is derived 
from the nectar of Manuka flowers. It’s not so much the bees in 
New Zealand that are special, rather than the floral nectar component 
of this particular plant species that contains unique phytochemical 
compounds. The Maori folk medicine healers used this type of 
honey made in New Zealand for centuries. Ulcers respond excellently 
to the internal consumption of Manuka. Manuka honey stimulates 
the immune system and helps the body deal with infections. It also 
promotes the rehydration of the body, helping to treat and cure 
diarrhea, vomiting and stomach upsets. Sore throats, colds, 
indigestion, eye infections and even Irritable Bowel Syndrome 
(IBS) have all been treated with manuka honey.

Another wonderful way to stay warm this fall 
is eating warm soups. So comforting on a cool Fall 
night. This is one of my favorite soups. I got the 
recipe from my friend Lauren last year 
and have been hooked ever since. 

Healing Lemony Lentil Soup

Olive Oil
1/2 cup minced onion
3 stalks of celery
4 cloves of garlic
1 piece of kombu
1 bay leaf
(2) 32 oz. boxes of vegetable broth1 tsp sea salt
ground pepper to taste
1 tsp dried mustard
1 tsp cumin
1 tsp paprika
1 tsp Italian or Greek seasoning
1 tsp dried thyme
pinch of cayenne pepper3 tbls miso
2 cups dried red lentils
2 yellow zucchini, cut into thin half moons
kale (1 leaf per bowl serving)
lemon juice for garnish

In a large soup pot on medium heat, heat a glug of oil & add onion, celery, garlic, a few cranks of pepper, dried mustard, cumin, paprika and Italian or Greek seasonings. Cook until tender about 10 minutes. 

Add lentils, zucchini, Kombu stick, bay leaf, a drizzle of olive oil and cover with broth & bring to a boil. Once boiling, reduce heat to medium low and let cook until lentils are soft, about 30 min.  

The zucchini with break up into pieces and add to the texture. Turn heat down to low and add miso. Remove kombu stick and bay leaf. 

Chop kale very finely and lay on bottom of bowl. Ladle hot soup over top. (this keeps the kale semi-raw. The hot soup will make it wilt without cooking it.) Squeeze lemon juice on top to taste. 


 Raw Apple Pie

Recipe from Raw on $10 Day
makes 8″ pie
(I cut recipe below in half to make 2 small tarts)


1 cup walnuts 
1 cup raisins

5 apples 
1/2 cup raisins
4 tablespoons agave
4 tablespoons lemon juice
1 teaspoon cinnamon
1/2 teaspoon pumpkin pie spice 

4 tablespoons almond butter 
2 tablespoons agave 
4 tablespoons water

Peel and slice the apples into pieces about 1/8 in thick. 
In a bowl, toss the apples and 1/2 cup raisins with the agave, 
lemon juice, cinnamon, and pumpkin pie spice until well coated. 
Spread out on a lined dehydrator sheet and dry for about 2 hours, 
stirring once or twice. This isn’t meant to dry the apples, 
but to soften them and let the flavor intensify.

In a food processor fitted with the “S” blade, process the walnuts 
and 1 cup raisins until the mix starts to stick together. This takes 
a couple minutes. Press the mix into the bottom and 2 inches up 
the sides of an 8 inch spring form pan. Put in the freezer for 
a half hour to firm. 

In a bowl, mix the almond butter, agave, 
and water until very smooth.

Spoon the apple mixture from the dehydrator into the 
chilled pie crust and pour the caramel evenly on top. 
Chill for another half hour, if desired. For extra creamy 
goodness, serve with a scoop of vanilla banana ice cream.
Do you get ill-effects from 
the season change? 

What are you most excited 
for this Fall? 

Do you have any Fall foods you 
can’t wait to make?

Hope you enjoy these delicious recipes! 
Be back soon with good eats from the week.


Breaking out of the "sitting cycle"

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If you have been following me for a little bit, you probably know I have a love//hate relationship with working out. I am fully aware of my laziness when it comes to exercising. I eat right, I take care of my mind and body, but I never get my heart pumping. It’s sad how many hours a day I spend sitting. I sit in a car for 2 hours to work, only to continue to sit behind a desk all day, then right back in my car for another 2 hours. Sometimes I get right back in front of the computer when I get home, or plop myself on the couch until its time for bed. I’ve been so tired of this cycle, and I finally realized its time to get my butt in gear. Maybe it’s because I’m approaching age 30. (eeks!) Maybe it’s the Blue Moon that has sent me a rush of mysterious energy, perhaps it was this article, written by my friend’s husband that made me get of the couch. Heck, maybe it’s JUST TIME to get up off my tush! 

I pride myself in taking charge of healing my body of disease through food but I am ashamed to admit the degree of inactivity and lack of blood-pumping that takes place within my body. I know how good light exercise can be for my Crohn’s. It can help motility in the intestine, regulate digestion, build a strong immune system…it’s just so good overall! 

There’s probably a million ways to help to keep motivated. This is how I am doing it: Keep reminding myself how GOOD my body/mind feels after a workout. Picture myself with strong & lean muscles, rather then my little poochy stomach. (yes, I’ve got one! All my body fat tends to gravitate there) I’m also trying to get my honey on board to do things TOGETHER. Today we discovered a local nature park with lots of trails to run near our house. It was great to be working out together! Another good thing to do is to set mini-goals. Rather then try to go all hardcore, I at first walked around my block just once. The second day I walked around twice with little SHORT sprints scattered in. I can’t expect to get out there and run a marathon so with a mindset of achieving smaller goals, I think my plan of staying motivated will work. Soon I will be able to run further without being exhausted. Another good tip – leave your sneakers out next to the bed or by the door. I love wearing my sneakers, so when I see them staring at me, I just want to go put them on! I also leave my yoga mat out on the living room floor so I can stretch at any desired moment. 
Buy fun colored sneakers that you like to wear to help stay active!

I hope my plan to stay motivated works. I’m tired of being out of breath from a short flight of steps or steep hill. I want my body to be in optimum shape, I want to look cut, and most of all I want to start adding in some MOVEMENT into my “cycle of sitting around”. I take such good care of everything else…why have I not exercised in my healing journey? I think maybe if I get my body in shape, the food I will eat, and the positive thinking will be even more healing. It’s all about balance. I can’t feed one side of my body and not the other. 
After each workout it’s very important to rebuild and restore your muscles and cells that were worked during exercise. After any workout I do, I always supplement with L-Glutamine. It should be taken within 15 minutes after a workout to help restore the muscles, prevent muscle soreness and rebalance & re-energize the cells. Its always good to take it with something
 “sugary” (good sugar such as fruit, carrot

 juice, coconut water…etc.) because it helps deliver to cells faster. I drink a mix of coconut water, aloe, and phytoplankton drops. L-Glutamine is also so good for your intestines!!! 

Here’s a list of Glutamine Benefits:

♥ Glutamine has been linked to protein synthesis. It prevents your muscle from being catabolized (eaten up) in order to provide Glutamine for other cells in the body.
♥ Glutamine helps maintain cell volume and hydration, speeding up wound and burn healing and recovery.
♥ Glutamine benefits you by replenishing declining Glutamine levels during intense workouts.
♥ Research has shown Glutamine can help you produce growth hormone levels. A study have shown 2 grams of L-Glutamine increased growth hormones by over 400%.
♥ Glutamine may serve to boost your immune system. For bodybuilders, this is important since heavy workouts tend to greatly deplete Glutamine levels. (Glutamine is a primary energy source for your immune system.)
♥ Glutamine is one of the most important nutrients for your intestines. It has the ability to ‘repair a leaky gut’ by maintaining the structural integrity of the bowels.
♥ Bet you didn’t know this: It can even cure ulcers! Studies have found that 1.6 grams of Glutamine a day had a 92% cure rate in 4 weeks.

My recovery drink: coconut water & phytoplankton drops.

No-Bake Oatmeal Energy Balls
This is a great quick and easy recipe for a before//after workout snack! Filled with flax meal (omega-3 fatty acids)chia seeds (fiber & natural energy) goji berries (antioxidants & immune boosters) cacao chips (helps oxygenate the blood, releases endorphins and help improve circulation, regular heartbeat and blood pressure) & shredded coconut (good fat).


1 cup (dry) old fashioned oats
2/3 cup unsweetened coconut flakes
1/2 cup nut butter
1/2 cup ground flaxseed or wheat germ
1/3 cup honey
1 tsp. vanilla extract
1 tablespoon of raw coconut oil

2 tablespoons raw cacao chips
2 tablespoons goji berries
1 tablespoon chia seeds

Mix all ingredients together in a bowl. Form into balls and refrigerate. The coconut oil along with refrigerating keeps the balls formed quite well. Keep in a closed container in the fridge for up to a week. 

*You can add-in anything you like. If still too dry to roll into balls, add more wet ingredients (nut butter, honey or coconut oil) For a super-duper energy ball, add in spinach powder, green powder, spurilina, or sunflower seeds…the possibilities are endless!

(This recipe made about 15 one-inch size balls)

Of course, the goji berry addict in the background is begging for one.