Warning: these Super Easy Energy Protein Bites are addicting!
Another easy and delicious anti-inflammatory recipe makeover!
You can whip them up in a matter of minutes! So easy and so addicting, I made two batches today!
I raised my step-daughter on this recipe and when she moved out on her own, it was the first recipe she asked me for! She knew the ingredients, just wasn’t sure about the measurements.
I found this recipe in the 80’s!
Sans the chia seeds because back in the day, chia seeds were just for chia pets! Almost every child and grandmother received them as a gift! I made DIY chia pets with my students and we made them at my children’s birthday parties! Both an activity and a party favor!
We didn’t know what the Mayans and Aztecs knew – that chia seeds are a superfood for human consumption! But now we know! And so I’ve added them to the recipe!
Per 1/4 cup of raw organic oats: 1 T organic nut butter of your choice 1 T raw local honey 1 t organic chia seeds
Mix all ingredients together by hand
. Use a cookie-dough scoop for uniformity and drop onto a plate
Chill for 30 minutes (optional)
Roll into balls (optional)
When my son went to Search & Rescue Training Camp for a week, I made as much as would fill the peanut butter jar (not rolled into balls) and sent it with him with a spoon. He ate a little each day and said it really got him through the long physically demanding days!
We also used it as edible play dough when I had littles and students!
You may want to omit the chia seeds for littles unless they have an athletic event! Or maybe just limit consumption after say about 1pm!
Some of the Health Benefits
Oats: lowers cholesterol, heart health, high in fiber, anti-inflammatory
Raw Local Honey: counters pollen allergies, increases energy, digestive enzymes, anti-bacterial, anti-inflammatory
Chia Seeds: pack a punch of energy. Aztec and Mayan warriors ate chia seeds for high energy and endurance. They claimed that just 1 spoonful of chia seeds would sustain them for 24 hours. Warriors would consume chia seeds as fuel for battle and running long distances. Chia seed benefits also include promoting healthy skin, heart and digestive system health, building stronger bones and muscles, and more. They have even recently been linked to healing diabetes. Anti-inflammatory.
I’ve included some links below to make your shopping easier. For raw local honey, check your local Farmers’ Market!
If you don’t like them, hide them in a fruit/berry smoothie! Great way to get your children to consume their veggies!
I like veggies but I prefer them raw for health reasons and my favorite way to get raw veggies everyday is in a smoothie! But I don’t particularly enjoy veggie-flavored-smoothies, so fruit and berries are in there with added health benefits and yumminess!
I just posted to my online vasculitis support group a couple days ago how much better I feel when I have my daily nutrient-dense-superfoods smoothie! I had gone a few days without and felt run down. Had a smoothie and felt more energetic, less lethargic, had better mental clarity – and so of course I was happier!
It really makes a difference in how you feel! Smoothies are a great way to get your veggies everyday!
Get a good blender if you don’t have one and make it part of your daily routine!
My smoothie today has all organic, all raw: mixed baby super greens, broccoli, mixed berries, banana, pineapple, carrot, acai, watermelon.
I don’t taste the veggies! Sometimes at first I do, but after marinating for a few minutes, all I taste is fruit and berries.
Note: If your smoothie tastes too green, add more pineapple.
I use mostly frozen organics from Trader Joe’s. Convenient, affordable and produces an ice-cold smoothie!
I buy organic bananas and when they get nicely spotted, I peel and slice them and toss them in a container and freeze them. If you buy them already spotted, they are discounted and perfect for smoothies – and spotted bananas have anti-cancer nutrients that unspotted bananas don’t have! Most people don’t care to eat them once they’re spotted but they are wonderful in smoothies!
So are avocados! They make your smoothie smoother! And add health benefits!
Adding chia seeds and other seeds to smoothies is great, too!
Eat your veggies or drink your veggies! Fruit and berries too! You will feel better!
A superfoods smoothie is the healthiest energy drink there is!
But they are pricey away from home. Investing in your own good blender is a great way to have them everyday and not break the bank.
Other great resources for affordable frozen organics are Grocery Outlet (opening soon near me, can’t wait!), Walmart and Costco.
For fresh produce this time of year, support your local farmers market! It just feels good to shop at them!
So that’s exactly what I’m doing for National Egg Day today!
What’s Up with That Bad Reputation?
What About the Yolk?
Did You Know…
Free-range eggs vs cage-raised eggs
Fun Fact about Refrigeration of Eggs
How to Successfully Peel Boiled Eggs
One of My Favorite Egg Recipes: My Momma’s Poached Eggs
What’s Up with That Bad Reputation?
Eggs have a bad reputation for cholesterol but it’s a very unfortunate reputation as organic free-range eggs actually help regulate and control cholesterol, as free-range hens lay omega-3 eggs! And omega-3’s regulate cholesterol!
Part of the reason free-range hens’ eggs are higher in omega-3’s is because they feed on natural food sources provided by nature!
What About the Yolk?
The entire egg is good for you! Yes, even the yolk! The egg white without the egg yolk is not as beneficial as it is with the yolk! I would like to shout that from a mountain top! Eat the whole egg! You’re seriously missing out on health benefits when you only eat egg whites!
“If you toss out your egg yolks, you’re also tossing out some of the most nutritious parts of the egg. The good cholesterol and saturated fat in animal foods like egg yolks are quite beneficial for your health.” – Dr. Mercola
Did you know…
that the protein in eggs is especially beneficial for preventing muscle wasting and recovery? It’s used in geriatric supplements for this reason! Very good for athletes!
Following a severe illness, my son had an extremely hard time retaining muscle. We started loading him up with eggs and he was able to build and retain muscle!
If you’re allergic to chicken eggs, or you want an egg with even more protein and health benefits, consider duck eggs. As pictured above. Most people who can’t tolerate chicken eggs can tolerate duck eggs. And they are wonderful to bake with! Makes a run-of-the-mill cake amazing! They are wonderful for everything except scrambling. The texture of the yolk when boiled is just so nice! There’s an Amazon link below. That’s a pretty good deal on them and if 4 dozen is too many, split the order with a friend or two!
Ten Health Benefits of Free-Range Organic Eggs
Reduces risk of heart disease
Reduces chances of developing metabolic syndrome (fights disease)
Improves eye health
Promotes weight loss
Protection against muscle wasting
Free-range eggs vs cage-raised eggs
Free-range eggs contain:
⅓ less cholesterol
¼ less saturated fat
⅔ more vitamin A
2 times more omega-3
3 times more vitamin E
7 times more beta-carotene
“I would strongly encourage you to AVOID ALL NON-ORGANIC eggs which are labeled “omega-3 eggs,” as they are some of the least healthy for you. These eggs typically come from chickens that are fed poor-quality sources of omega-3 fats that are already oxidized.” Dr. Mercola
Organic, free-range, farm-fresh, is your best choice. Check your local farmers market or health food store.
In many parts of the world, eggs are not refrigerated! It was so surprising when we were in the U.K. to see eggs in the grocery stores and markets, on shelves, without refrigeration! The reason is that eggs have a protective cuticle that keep them fresh without refrigeration! Once the egg is washed, the cuticle is removed and the egg requires refrigeration, which is common practice in the U.S. But we buy farm-fresh, unwashed eggs, and so now, into the pantry they go – no longer taking up space in the refrigerator!
How to Successfully Peel Boiled Eggs
Add baking soda to your water
Bring to a boil before adding eggs
Add eggs gently with a slotted spoon or a spaghetti/egg spoon
Boil to your specified liking
Place them in ice water, keep adding ice as needed – this halts the cooking time so if you prefer your yolks well-done, add to the cooking time
Chill in ice water for at least 15 minutes before peeling
Roll the egg to create many cracks
Note: The fresher the egg, the harder to peel.
I’m going to share with you one of my favorite egg recipes, a little different than the usual poached egg method, the way my momma made them, in milk!
Poached Eggs in Milk
A slice of bread of your choice, gluten-free, etc 1- 1 1/2 cups milk, as needed Salt and pepper and your favorite egg spices 2 eggs
Toast the bread and set on a plate. Butter lightly, if desired. Meanwhile, liberally season milk and bring to a simmer in a sauce pan over med-high heat. When it begins to simmer, drop in eggs, 1 at a time. I like to crack them into a small bowl and then add them to the milk. Once the milk begins to simmer for the second time, poach for 2 minutes more. Do not let the milk boil over. Use a slotted spoon to remove eggs from the milk. They will be done once they look solid on the outside. Drop the poached eggs on top of the toast, then pour about ½ cup or less of the hot milk over the eggs.
Not only is this cinnamon toast medicinal, it really is delicious! It’s the recipe recommended in my “Bag of Tricks” for fighting colds, flus and allergies!
Another one of my recipe makeovers! Simple, Delicious, and extremely healthy.
Even yummier than the old-fashioned-traditional cinnamon toast which was heavily laden with processed white sugar and often made with refined white bread. Really unhealthy! This recipe is not only healthy, it’s medicinal! It fights colds and flus and pollen allergies! And more!
Toasted organic non-gmo whole grain bread of your choice or gluten-free, etcetera (nonorganic GMO bread is pro-inflammatory, avoid it!)
Organic virgin coconut oil (virgin is yummy while refined is not yummy)
Raw local honey (available at farmers markets, local apiaries, and natural food stores)
Spread toast liberally with coconut oil
Drizzle liberally with honey
Sprinkle liberally with cinnamon
Note: For added health benefits and flavor, try Chocolate Cinnamon Toast by sprinkling with organic cocoa!
I’ve had this when I feel a cold coming on and I feel it being stopped in its tracks upon eating a slice of this delicious medicinal toast! Don’t wait for cold and flu season, enjoy it year-round, as it has many health benefits! Raw local honey fights seasonal pollen allergies!
*You may want to cut back on the quantity of honey though, if consuming regularly, or if you have diabetes.
*Increase the cinnamon if you have diabetes!
Some of the Benefits
Organic non-gmo whole grain toast: anti-inflammatory, reduces chronic inflammation, gastrointestinal health, lowers risk of diabetes, high in fiber
Coconut oil: antimicrobial, fights colds and flus, anti-inflammatory, long list of health benefits
Raw local honey: cough suppressant, anti-allergen, anti-bacterial, anti-inflammatory, rich in enzymes
Cinnamon: antimicrobial, fights colds and flus, anti-inflammatory, protects against diabetes
Cocoa: fights allergies, antioxidants, blood vessel health
Note: I’ve included some links to some my favorite brands. That is a great deal on the coconut oil!
The answer is: actually everyone needs anti-inflammatory superfoods!
You can unknowingly have chronic inflammation for years before becoming symptomatic.
Chronic inflammation is an epidemic that leads to countless debilitating, painful and even life-threatening diseases. Many of them are auto-immune.
“It’s important to realize that dietary components can either trigger or prevent inflammation from taking root in your body. If you have not already addressed your diet, this would be the best place to start, regardless of whether you’re experiencing symptoms of chronic inflammation or not.” – Dr. Joseph Mercola
Implementing an anti-inflammatory superfoods regimen prior to symptoms is a very good lifestyle practice in an effort to avoid inflammatory health issues which can be extremely difficult to deal with once you become symptomatic.
“Anti-Inflammatory Foods Can Transform Your Health. Patients who consumed anti-inflammatory foods found enough relief that they were able to discontinue at least one of their medications. ” – Dr. Josh Axe
When I was pursuing my degree in holistic nutrition, I did in-depth research reports on anti-inflammatory superfoods & supplements; and auto-immune superfoods, I covered auto-immune superfoods recently and now I want to cover anti-inflammatory foods.
When I first started searching for anti-inflammatory foods and diets, it was unheard of! Now many books have been written on the subject and it’s a household term!
Pro-inflammatory foods to be aware of, cut out, cut back on
Processed white foods: flour and sugar and the foods that contain them: most baked goods – opt for organic, whole grain baked goods.
Top 15 vs My Extensive List
I have an extensive list of anti-inflammatory foods and herbs that I’ve researched and compiled, much too long for this blog, so I’m including here, The Top 15 according to Dr. Axe, with a few health benefits in addition to each one being anti-inflammatory.
And if you’d like my much longer list, an accumulation of many scientists and doctors lists, I will be happy to email it to you!
The Top 15 Anti-Inflammatory Superfoods (organic is best: GMO and pesticides make them pro-inflammatory!!)
Dark Green Leafy Veggies: antioxidants, restores cellular health (hide in fruit/berry smoothies if you don’t like veggies! Watch for recipes!);
Bok Choy: powerhouse of antioxidants, vitamins, minerals;
Celery: improves blood pressure and cholesterol, heart health;
Beets: repair cell damage caused by inflammation;
Broccoli: antioxidant powerhouse, anti-cancer (hide in smoothies!)
Blueberries: antioxidant powerhouse, improves cognitive and motor function;
Pineapple: immune system health, fights blood clots, heart health;
Wild Alaskan Salmon: omega-3, brain function (avoid farmed salmon at all costs!)
Bone Broth: rich in minerals, heals leaky gut, fights colds and flues;
If you hate oatmeal, this is the recipe for you! Try it!
I used to hate oatmeal! And I still can’t stand traditionally prepared oatmeal.
But I know how nutritious it is so I was determined to make it palatable. I have an issue with textures and traditional oatmeal is over-cooked in my opinion and the texture is unbearable for me! So I experimented until it was not just bearable, but delicious!
Highly recommended for anyone with a chronic inflammatory condition.
All ingredients are anti-inflammatory!
Note: I’ve included some links to some of the ingredients. They were the best deals I found on some of my favorite brands!
All ingredients have a long list of health benefits – superfoods!
Oats (not quick oats) (preferably thick cut)
Coconut oil (a delicious brand such as Nutiva)
Raw local honey
Other healthy toppings/mix ins of your choice
Barely cook the oatmeal in a small amount of water. I cook it for a minute or two tops. If you have excess water, add more oats or pour water off and cook a few more seconds.
Add other ingredients and enjoy!
My brother’s secret is to cook it in chai tea! But pure water is good to keep it simple.
Just a few of heath benefits in addition to being anti-inflammatory:
Oats: lowers cholesterol, heart health, high in fiber
Autoimmune diseases affect one in five families. How we eat is crucial.
This is a list I compiled when I was in college, pursuing my degree in holistic nutrition. The assignment was to compile a “new list of super foods,” so I researched and chose foods specific to autoimmune and vasculitis diseases. I’ve updated it to include the newly discovered superfoods that benefit autoimmune conditions.
Note: These are in addition to the well known nutrient-dense superfoods, such as coconut oil. (I’ve included some links to some at the end. They were the best deals I found on some of my favorite brands!)
To top off the list: Bone Broth! (Link at end)
Recent research reveals that bone broth is an autoimmune superfood! But it can’t just be chicken or beef or fish broth, where the bones are cooked quickly, the bones need to cook for at least 6 hours and preferably longer to reap the benefits! Adding a couple tablespoons of organic raw vinegar helps extract all the beneficial nutrients! Great Grandma was onto something back in the day with taking all day or even a couple days to make that good old fashioned chicken noodle soup which is scientifically proven to fight off colds and flus as well as autoimmune diseases and many other health benefits! Run of the mill canned chicken noodle soup will not provide the outstanding level benefits as the bones are not cooked long enough. It has to be labeled ‘organic bone broth’ – or make your own. Watch for the recipe!
2. Glutathione – the mother of all anti-oxidants (link at end)
Plays a crucial role in immune function. Essential for preventing and fighting autoimmune disorders.
Studies have shown that people who have autoimmune diseases are deficient in glutathione.
Note: This is important to know if you have an autoimmune disease and you have children as autoimmune diseases run in families, so make sure your children have sufficient levels of glutathione in an effort to prevent the diseases.
When glutathione is deficient, all other antioxidants and vitamins are deficient as a result, as glutathione is necessary for their absorption.
Until now glutathione supplements fell short as it’s hard to absorb, but now we have the new ‘setria glutathione’ which is readily available and absorbable. Read the label and make sure it’s “setria.” (I’ve included a link for this type of glutathione at the end.)
Foods rich in glutathione include: spinach, potatoes, asparagus, avocado, squash, okra, cauliflower, broccoli, walnuts, garlic and tomatoes;
3. Fermented Foods
Sauerkraut, kimchi, Greek yogurt, kombucha, pickles, miso, raw unfiltered apple cider vinegar, and other fermented foods. The fermentation creates probiotics, which greatly benefits gut heath! Improved gut health equals improved overall health! Autoimmune diseases and other health issues have been linked to gut health, so heal the gut with fermented foods and heal the immune system! Fermented foods also help boost and maintain energy levels.
Note: Raw unfiltered apple cider vinegar is a fermented food. BACV (Bragg’s Apple Cider Vinegar) or similar brand – must be raw, organic, unfiltered, ‘with the mother.’ – Reduces moonface caused by steroids, increased energy, long list of health benefits; improves gut health and ph balance, and so many other health benefits. 1-3 T day can really help overcome fatigue as well as many other health issues! No matter what your level of health is, it’s beneficial.
How to consume raw unfiltered apple cider vinegar, such as Bragg’s:
1-3 T/day, diluted in water, juice or Emergen-C. Add raw local honey if needed. I usually add 3 T to several ounces of water and sip throughout the day. But mixing with Emergen-C is the most palatable, IMHO, and it will give you quick energy without a letdown!
4.High Quality Organic Undenatured Whey Protein
It increases glutathione production, immune system support, promotes weight loss, improves cognitive performance, reduces blood pressure, controls appetite. Whey protein contains all the amino acids the body needs in the best possible balance (also alleviates the sweet-tooth!);
5&6. Sockeye Salmon & Sardines (in it’s own oil)
High omega-3’s to fight inflammation, increased brain function, combats depression and mood swings, good for memory, and blood sugar control. Also good for kidney health.
Note: I choose sockeye salmon over all others because: “it is never farmed, it’s always wild, from the pristine seas of Alaska, where they feed on omega-3 rich krill and the waters are cleaner than most anywhere on the planet. And sockeye do not live as long as other species of salmon so therefore do not accumulate the toxins that other choices may accumulate.” – Dr. Andrew Weil;
7&8. Maitake and Shitake Mushrooms – For counteracting fatigue and nausea caused by chemo drugs, as well as help prevent some of the damaging side effect of chemo drugs. Immune system support. Available in pill/capsule form;
9&10. Black and Green Tea – Black for the quick repair of damaged blood vessels; Green for reducing the risks of blood clots, strokes and weight gain and improving mood and increased relaxation. Both teas are anti-inflammatory. They are packed with powerful anti-oxidants;
11. Yerba Maté(link at end)- Has all the benefits of green tea tenfold. Plus bone Health. And a great Fatigue Buster/Energy Booster;
12. Rosemary – Fights inflammation of the respiratory system! Protects the liver, anti-biotic, anti-viral, improves brain function, memory, and disease of the head and brain;
13. Thyme – Anti-inflammatory, aids digestion, long history of relieving respiratory problems, including cough and bronchitis;
14. Avocados – Anti-inflammatory, anti-cancer, good for eyes and skin, contains glutathione;
15. Cherries – Anti-inflammatory, good for respiratory health and allergies;
16. Raisins – Bone health, anti-inflammatory;
17. Turmeric/curcumin – Anti-inflammatory, anti-cancer, anti-diabetes, protects the liver, long list of health benefits, including pain reduction (take with black pepper to increase absorption, most supplements include pepper – pepper improves absorption of all nutrients);
Another delicious, simple, anti-inflammatory, superfoods recipe! Salmon Sandwiches!
My sons even liked these healthy salmon sandwiches when they were little!
An excerpt from Dr. Josh Axe:
“When it’s wild-caught and not farmed, salmon is one of the most nutritious foods on the planet. It’s credited with everything from extending a person’s lifespan to preventing heart attacks and cancer. Not only does salmon possess one of the highest omega-3 contents, it is also packed with tons of other vitamins and minerals as well.
Yet most salmon on the market today are farm-raised, and millions of Americans that are eating it are being contaminated with deadly toxins such as mercury. Farmed salmon is on my list of fish you should never eat. Despite the numerous health benefits of wild-caught salmon, farmed salmon is not only not as nutritious, it’s actually dangerous for your health.”
Ingredients (measurements are estimates, make according to your preference)
Organic whole grain, sourdough, or gluten-free, dense bread of your choice
Canned or fresh wild Alaskan salmon, about 3-4 ounces per sandwich
Organic Mayo (made with olive oil if possible), 1t-1T per 3-4 ounces of salmon
Organic Fresh ground flaxseed and/or organic chia seeds, 2-3t per 3-4 ounces/salmon works well (link at end)
Organic Garlic – fresh or granulated, to taste
Grated cheese of your preference
Pumpkin Seeds (link at end)
Chia Seeds (link at end)
Tomatoes – fresh and/or sun-dried
Slice the bread
Chop and mix the salmon, seeds, garlic, and mayo
Top bread with salmon mixture
Sprinkle with garlic and grated cheese – broil until golden brown and enjoy!
After broiling, be creative – add your favorite toppers, or mix-ins! Try to choose anti-inflammatory mix-ins and toppers, such as the ones suggested.
Top with bread or enjoy open-faced
It is also delicious on garlic rosemary bread! Hubby likes it with pepper jack cheese. My sons each have their own favorite way to top them & eat them!
Serve with fruit or salad.
Wild Salmon: high in omega-3’s, anti-inflammatory superfood, high quality protein, whole body and brain health, long list of health benefits
Garlic: anti-inflammatory superfood, long list of health benefits
Seeds: omega-3, anti-inflammatory superfood, long lists of health benefits
Avocado: omega-3, anti-inflammatory superfood, long list of health benefits
We all know that exercise is good for your overall health but for the billions of people around the world suffering from chronic inflammation, moderate exercise also reduces inflammation!
In a recent study at UC San Diego, headed up by Dr. Suzi Hong and her research team, human test subjects walked on a treadmill for twenty minutes at a rate adjusted to each individual’s fitness level. Blood samples were taken from the participants both before and immediately after the exercise sessions.
The blood test results revealed that twenty minutes of walking reduced inflammation in the body!
Moderation is key, respecting your limits, listening to your body: exercise to your personal capacity.
Over-doing it with too much exercise can be pro-inflammatory rather than anti-inflammatory.
Just like one cup of coffee is beneficial while a lot of coffee is harmful.
I watched as a marathon runner lost all bodily functions as she crossed the finish line. She was taken away in an ambulance and was hospitalized for several days. This overdose of exercise was harmful to her health – while other marathon runners cross the finish line in much better shape.
One size does not fit all no matter your level of health: not all athletes have an equal capacity for exercise and training – and not all chronically ill people have the same capacity or limitations. You must learn and respect your own capacity for physical activity.
“If you over-train/over-exercise, you typically wind up doing more harm than good, as your body needs to recuperate from the damage and inflammation incurred during your workout.” – Dr. Mercola
For those of us with health issues, physical therapy is a wonderful resource if your insurance covers it. Certified Personal Trainers who are experienced in underlying health issues are another way to go. Or just be careful and respect your physical activity capacity!
Learn the art of pushing yourself while not over-doing it. A challenging art that requires mindfulness.
“At the bare minimum, you need to get out of your chair and move every fifty minutes or so.” – Dr. Mercola
If you’re in a state of recovery, unable to stand up, there’s a great show on PBS called, ‘Sit and Be Fit.’ Been there done that. I used to record the show so I could do the workouts more than once a day. Soon I was able to get out of the chair to exercise!
Once you’re able to get up but still unable to put in the twenty-minutes-a-day and you’re on the sofa watching TV, at every commercial, get up and walk laps around the room or walk in place. This will speed up recovery so you can do that twenty-minutes-a-day sooner. I used to do those family room laps using a walker. Then I graduated to a cane. Now I walk without devices!
I still use my walker to exercise! I use it for stability to do various PT exercises, so hang onto your walker after you no longer need it for walking! Or pick one up just for exercise purposes! They work great as exercise equipment! Even my healthy, able-bodied, athletic sons have used it!
“It’s important to realize that your diet can sabotage these beneficial effects. By eating inflammatory foods, such as sugar/fructose, refined grains, trans fats, and processed foods in general, your body will generate inflammatory cytokines. And, unfortunately, you simply cannot exercise your way out of a bad diet.” – Dr. Mercola