Integrative Health Blog

Gearing Up for School Days with a Natural Option

Posted by on Thu, Aug 30, 2018

How do you plan to keep your children healthy this year?

School is starting back up, and our children are in close quarters, touching every surface, wiping their noses on their hands and sneezing everywhere. It seems regardless of how many times you show them how to properly sneeze into their elbow so as not to spread the storm of bacteria here-there-and-everywhere- they are children, and learning takes time! No matter how hard we try, we know that this daily contact with other children increases the chance that they will contract colds or flu and may lower their immunity to fight illness. 

How can we keep them healthy? A great home remedy that you can make for yourself and loved ones that may help keep illnesses at bay is Four Thieves’ Vinegar.

Read More

Tags: natural options, pediatrics, recipe

18 Pumpkin Recipes for Fall's Superfood

Posted by on Sat, Oct 07, 2017

 

 

 

 

 

 

 

 

Oh pumpkins! Aren’t they a beautiful thing?

After making my dairy free gluten free pumpkin pie last week, I thought, why stop there? I can make vegan pumpkin mac n’ cheese, pumpkin granola, pumpkin protein balls, pumpkin pie, baked oatmeal and smoothies! So I did and I’m obsessed.

We are in peak pumpkin season and you can find them at their cheapest and most nutritious right now. The variety of these recipes will surprise you, but what better way to work this superfood into your diet? 

Read More

Tags: recipe, holistic nutrition

Dairy Free and Grain Free Pumpkin Pie Recipe

Posted by on Mon, Sep 25, 2017

 

What would Autumn be without something pumpkin? Whether it is spiced pumpkin lattes or pumpkin pie, the taste and smell of pumpkin is the perfect companion to cool fall weather.

Let's welcome the start of Autumn and there is no better way to celebrate than with pumpkin pie!  Ok, just kidding- but it gets better with a healthy version of pumpkin pie that is dairy free AND grain free.

This recipe is a great alternative to the white sugar, corn syrup-filled store bought pumpkin pies, yet it is made from real foods and keeps the wonderful traditional flavor.

Read More

Tags: recipe

Dessert Recipe- Chocolate Bark and Superfoods

Posted by on Mon, Oct 31, 2016

Think again before you toss out your pumpkin seeds!

Dark chocolate bark is a dessert that you can make when you have no time to make dessert; it comes together quickly and looks elegant. It makes a wonderful homemade gift, too!

Read More

Tags: recipe, superfoods

Holistic Nutrition: Holiday Brittle Recipe

Posted by on Mon, Dec 21, 2015

I love to bake during the holidays and am always looking for that perfect combination of healthy and delicous treats. This recipe from Rebecca Katz's  The Healthy MInd Cookbook is one of my favorites, and I thought I would share it with you.

This recipe has everything that is important to me and what I look for in a healthy snack. It is made from whole, nutrient dense foods, not processed food, and has a nutty, sweet delicious taste. It's a great treat to take to a holiday party or enjoy at home.

Read More

Tags: holistic nutrition, recipe

Turmeric, an Anti-Inflammatory Supplement

Posted by on Fri, Jul 03, 2015

Are you aware of the many anti-inflammatory properties found in turmeric?

I listed the properties in a previous article in a recipe for turmeric milk. There are over 7,800 studies done on the benefits of turmeric! Reviewing these studies, Duke University concluded that turmeric appears to outperform many pharmaceuticals in its effects against several chronic, debilitating diseases, and does so with virtually no adverse side effects (source).

I love to add turmeric to soups and other dishes but I don’t add it as often as I would like and I don’t use a large enough amount to reap all of its benefits. I had a little issue with a back spasm this week and immediately made an appointment with my chiropractor, Dr. Coy Roskosky, because he has a track record for always taking my pain away. During my appointment he reminded me to increase my anti-inflammatory foods. In need of acute inflammation help, I was very close to gulping down a spoonful of turmeric but quickly changed my mind after gagging at the thought of it. That’s when I created these turmeric balls- they are quick, convenient and delicious! (I mean not as delicious as raw cacao brownies, but I definitely licked the bowel when I was done). These little turmeric balls not only taste great, but they contain other ingredients that work synergistically with the anti-inflammatory properties of turmeric.

Read More

Tags: holistic nutrition, recipe, turmeric

Holistic Nutrition Recipe for Divine Raw Brownies

Posted by on Wed, Jun 17, 2015

 

I’m about to change your life. Ready?

Raw brownies.

Who knew brownies could be packed with protein, omega 3 fatty acids, fiber, and antioxidants? These raw brownies are made with wholesome ingredients. Best of all, they are made without an oven! Unless you don’t have a dehydrator…then you’ll need your oven. But make sure to keep the oven temperature under 115 degrees, to keep these brownies alive and raw.

You will be totally surprised at how incredibly rich and satisfying these are with just six ingredients.

I don’t buy dessert or sweet things. It makes it a lot more fun when I’m in the mood for chocolate because it makes me get creative with it. I use to have a sweet tooth, but ever since I started drinking kombucha my sugar cravings have pretty much disappeared. But let’s face it- sometimes I want some chocolate! I use to just mix cacao, coconut oil and honey in a bowl, and that would completely satisfy my need. But now, I have really upped my game with raw brownies!

Brownie Ingredients

Read More

Tags: holistic nutrition, raw food, recipe

Golden Turmeric Milk

Posted by on Wed, Mar 11, 2015

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Turmeric milk is one of my favorite night time drinks, other than hot tea. It is comforting and soothing at night and very nutritious. Nothing compares to the smell of turmeric milk warming up on the stove. Turmeric contains antioxidants and anti-inflammatory compounds.  Warm beverages, both in the evening and in the morning, provide soothing effects to the digestive system.

Turmeric, The Golden Healing Spice

Turmeric has been around for hundreds of years and is known as the “healing” spice to the Eastern cultures. It is known to help with sore throats, colds, flus, stomach aches, wounds, skin problems and abrasions. Just like coconut oil, turmeric provides antibacterial and antimicrobial properties. The combination of turmeric and peppercorn enhances the absorption of curcumin, the main ingredient found in turmeric. Recipe:

Read More

Tags: holistic nutrition, integrative health, antioxidants, recipe, turmeric

Holistic Nutrition: Avacado Cacao Pudding Recipe

Posted by on Fri, Jul 25, 2014

Brooke Mader CHC

Avocado-Cacao Pudding ...in 1 minute

This takes healthy pudding to a whole new level.

Ingredients:

1 Ripe avocado

2 tbsp cacao

2 tbsp honey

(stevia optional)

1/2 cup thick coconut milk 

Directions:

Place all ingredients in blender. Amounts are optional. If you need more liquid in the blender, add more coconut milk.

Place in the refrigerator for 5 minutes and enjoy. 

So why is this pudding healthy?

Avocadoes are filled with monounsaturated fats that help aid in brain health, blood pressure and weight management. It is the perfect superfood. And thanks to it's creaminess....it's perfect for pudding.

Raw Cacao: A healthy, non processed chocolate that is as close to natural as possible (coming from the cacao bean). Since cacao is not heavily processed, it retains it's flavonoids, boosts brain health and our mood. I sure do feel a lot happier after this meal!

Coconut milk is a healthy fat which contributes to smoother skin, better heart health, lowered cholesterol levels, and coconuts are also a natural antibacterial.

 

Brooke Mader CHHC, is a certified holistic health coach and is currently pursuing a master's degree in Nutrition at Maryland University of Integrative Health. Working at NIHA, Brooke is gaining an understanding of the complex role of food and nutrition on our health. She loves to share holistic health tips and integrative medical news from NIHA and around the country via the NIHA facebook page. Follow us and share your health tips!

Read More

Tags: holistic nutrition, recipe

Gluten-free Mashed Sweet Potatoes Recipe

Posted by on Sat, May 24, 2014

A dairy-free, nut-free, gluten-free family favorite!

Everyone loves sweet potatoes. They are a great alternative to regular, starchy white potatoes. Sweet potatoes are packed with fiber to help with digestion and contain beta-carotene, which is a potent anti-oxidant.

Sweet potatoes are typically used in casseroles or topped with butter or sugar. This healthier mashed sweet potato recipe uses the good fat of coconut milk and the sweetness of cinnamon and ginger to make a healthy meal or side dish for your family.

Mashed Sweet Potatoes

1 1/2 lbs. medium sweet potatoes

1 Tbsp.  honey

1/2 tsp. sea salt

1 Tbsp. minced fresh ginger

3/4 cup coconut milk

1 Tbsp. cinnamon

Read More

Tags: recipe, gluten