meal upgrades

Creating healthy meals is actually a lot easier than you think! The first step is to make the most of your meals at home. The second step is to upgrade them with alkalizing and powerfully nutritious add-ons. Adding basic herbs to every meal is an easy way to turn an average dish into medicinal fare. As is upgrading your salts and oils to those that support the body in re-mineralizing and restoring balance. Making small upgrades to everyday meals lowers inflammation, boosts immunity and deeply nourishes the body.

Get inspired with these tasty, nutrient-rich meal enhancers

BOOST HEALTH WITH COCONUT: Coconuts have incredible health benefits. The meat contains fiber and protein, the water is loaded with electrolytes and the oil has antimicrobial, antibacterial and antifungal properties. Coconuts reduce inflammation, boost immunity, support brain function and increase metabolism. Coconut oil also helps to lower cholesterol and supports heart health. Raw, organic virgin coconut oil is best used in low temperature cooking or baking as it has a smoke point of 280-365°. Refined coconut oil has a higher smoke point of 400-450° and less coconut flavor. Add the meat and water to upgrade your smoothie or add tablespoon of raw coconut oil to your coffee to slow the absorption of caffeine and regulate your energy.

REMINERALIZE WITH PINK HIMALAYAN SALT: Salt can be a good thing! This pink salt contains 84 trace minerals and other important bio compounds that your body needs to promote a healthy pH. It can also help balance blood sugar and improve your sleeping patterns. Upgrade any dish with a few dashes and add a pinch to water after a long workout to rebalance electrolytes.

SUPPORT YOUR MICROBIOME WITH FERMENTED FOODS: Fermented foods such as coconut yogurt, miso, kefir, sauerkraut, tempeh, kimchi, umeboshi plums and natto have been used for centuries to restore healthy gut flora and enzymes. Fermentation predigests food to create probiotics, which help absorb essential minerals and vitamins such as B12 and vitamin C.

CLEANSE WITH NUTRITIVE SEAWEEDS: Seaweed such as nori, kelp, dulse, arame, wakame and kombu are all rich sources of iodine that help to stimulate weight loss and reduce cellulite. Seaweed is highly beneficial as it helps to purify and alkalize the blood and eliminate toxins like heavy metals and radiation from the body. Did you know seaweed contains up to ten times more calcium than milk!? Make a nori wrap, some veggie sushi or sprinkle some dulse on your soups and salads as replacement for salt.

ALKALIZE WITH ALGAE: Chlorella, spirulina, blue-green algae, red-marine algae and marine phytoplankton are all examples of an ideal vitamin-mineral package. The soft cell wall allows for easy absorption of rich phytonutrients, including trace elements, amino acids, B12, chlorophyll and omega-3 essential fatty acids and enzymes. Algae is known to improve brain and immune function, promote detoxification, reduce inflammation and improve circulation, energy and endurance. Add a teaspoon to smoothies for an immediate boost !

BOOST VITALITY WITH SPROUTS: Sprouts are packed with enzymes and nutrients essential for vitality and life force. Experts estimate that there can be up to 100 times more enzymes in sprouts than uncooked fruits and vegetables. These enzymes are essential for extracting more vitamins, minerals, amino acids and essential fatty acids from the foods we eat. Sprouts are also loaded with protein! They improve the digestive process, boost the metabolism, prevent anemia, help with weight loss, lower cholesterol, reduce blood pressure, protect against cancer, boost skin health, improve vision and support the immune system. Toss these into every dish! They are especially tasty on salads. Sprouting is also a ridiculously easy DIY.

HEAL WITH HERBS AND SPICES: Herbs and spices are packed with potent phytonutrients and disease-preventing medicinal qualities. Here are a few of my favorites:

Garlic is an amazing antiseptic, anti-coagulant, anti-fungal, antibiotic and antiviral – and it reduces cholesterol. It is also a powerful solution for fighting off a cold or the flu.

Ginger increases blood circulation, prevents nausea, lowers cholesterol and relieves pain.

Cayenne pepper helps with digestion, relieves migraine pain, prevents blood clots, provides detox support, relieves joint and nerve pain, supports weight loss and works as an anti-irritant.

Cinnamon lowers blood-sugar levels and reduces the risk for heart disease.

Turmeric is a powerful anti-inflammatory. It is known for reducing inflammation and easing symptoms of osteoarthritis and rheumatoid arthritis. Turmeric also improves the skin’s complexion, bringing circulation and nutrients to the skin.