Jennifer Keirstead, Holistic Nutrition

Don't eat anything your great-grandmother wouldn't recognize as food . Micheal Pollan

I'M ADDICTED! Garlic is known to have powerful anti-septic, anti-bacterial, and anti-fungal properties. It's acts similar to an antibiotic and has the power to resist + destroy viruses and other unwanted microorganisms; while simultaneously protecting our invaluable microbes. It's a profound food protector! EAT IT UP

There may be more bacteria strains in our body, than human cells. Or at the very least, studies find the ratio between resident microbes and human cells to be: one-to-one. There are trillions of microbes living through out our body, and only 30,000 formally named species have been investigated so far. This makes for extremely exciting science and gives us much hope for further understanding the complexities of how our body functions, and thrives. Every microbe plays a differ...ent role. Some gut microbes increase a hormone called FIAF (fasting-induced adipose factor) which tells the body to stop storing fat and burn it for energy instead; while others known as the estrobolome, are a collection of bacteria in the gut which is capable of metabolizing and modulating the body's circulating estrogen. I find this beyond fascinating. Supporting the health of our bodily bacteria (not JUST in our GUT), may just be one of the most critical components of overall health. Strengthening the immune system is something I wish was discussed much more. Social distancing, washing hands, and physical isolation are the main pillars of reducing transmission of COVID 19, but equally as important is fortifying immunity! Something as simple as adding fermented foods into the diet, can help exponentially with immune support. Sauerkraut is available at most health food stores (must be unpasteurized), and if you're feeling experimental, can be made at home very easily .

Just a beautiful reminder that: "Guilt is not an ingredient" The WellFull . Wishing each + every one of you a happy, healthful new year! (About this time last year @Capitol Reef National Park, Utah)

A few simple things, to support you .

CHIMICHURRI! This high antioxidant packed, nutrient-rich, home-made condiment is incredibly flavourful, and fresh. We believe it compliments pretty much anything: eggs, meat + fish, beans, or salads. It's one of my favourite recipes of all time. This is our version... INGREDIENTS - 1/2 cup olive oil - 2 lemons, juiced ... - 1/2 cup finely chopped parsley - 1/2 cup finely chopped cilantro - 3-4 cloves garlic, finely chopped or minced - 1 tsp sea salt - 1/3 tsp pepper INSTRUCTIONS Mix all ingredients together in a bowl. Allow to sit for 5-10 minutes to release all of the flavours into the oil before using. Ideally, let it sit for more than 2 hours, if time allows. Chimichurri can be prepared earlier than needed, and refrigerated for 24 hours.

Habits are powerful, for better or worse. When we have a habit of using food for reasons other than physical hunger, it can easily lead to overeating. And, as if that's not tricky enough; most people who experience emotional eating feel trapped and guilty afterward, which just perpetuates the behavior. When you have the urge to overeat, ask yourself: What am I feeling in this moment? Anxiety, loneliness, boredom, sadness, grief, restlessness, over-excitement? ... What time of day is it? Mid-day, after dinner, late night? Who am I with? With other people in social setting, or alone? Where am I? Perhaps at your in-laws house, between flights at airport, commuting in car? What am I craving? Sugar, salt, fat? ALL THREE? Processed foods have a way of tempting into a hunger response. Most importantly, is it really hunger? Have you noticed that when food temptations strike, it often has more to do with your mood than when you last ate? You may actually be needing comfort in other ways; like a long hot bath, an earlier bedtime, a talk with your close friend, or physical affection... like a hug (which are harder to come be these days, but can't be underestimated). Try using mindfulness to help guide you through the next craving and see what transpires .

RAW STRAWBERRY CASHEW CREAM PIE I've made many variations of pies like this - using raspberries, blackberries - even frozen organic grapes! CRUST: ... 2 cups raw almonds cup raw walnuts 1 cups pitted Medjool dates, soaked overnight 1 tsp. pure vanilla extract BERRY FILLING: 1 1/2 cups raw cashews, soaked overnight 1 lb. fresh organic berries (can use frozen, too) 1/2 cup virgin coconut oil, gently melted to soften 1/4 cup maple syrup 1/4 teaspoon sea salt 2 lemons, juiced INSTRUCTIONS: Pulse nuts and vanilla together in a food processor, or high speed blender, until mealy in texture. With the food processor/blender still running on low, add soaked dates, little by little, until the mixture comes together like a rough dough. (You may not need to use all the dates.) Grease a glass pie plate (liberally) with coconut oil. Using a spatula, scape the dough into the pie plate. Press into the base and sides of plate, smoothing the base flat with the back of a damp tablespoon. Cover and chill until needed. Add all filling ingredients to processor/mixer. Blend until perfectly smooth *this is why you must soak cashews overnight.* Pour filling mixture on top of crust. Pop in the freezer for at least 3 hours - until both layers have hardened well. Decorate with anything you love - unsweetened coconut flakes, additional berries, edible flowers, lemon zest! You just can't go wrong

Type 3 diabetes: "A term proposed to describe that Alzheimer's disease, which is a major cause of dementia, is triggered by a type of insulin resistance and insulin-like growth factor dysfunction that occurs specifically in the brain." Increased studies are linking excess glucose in the diet to inflammation and degeneration of the brain. Just another motivator to look for ways to replace processed sugars with more natural sources: fresh whole fruits, complex grains, and sweeteners such as raw honey, pure maple syrup, or dates. Even with natural glucose sources, practicing "how much, and how often" is a great way to balance consumption. Your brain is what you eat, too!

FERMENT MORE FOOD! Fermenting salsa, takes only a couple days on the counter. Then, it stores in the fridge for many months (just adding to it's flavour). A super easy way to increase microbial activity in your beautiful body

Consisting of minimum 60% fat, your brain is the fattiest organ in your body! We need a steady amount of fat in the diet to effectively feed the brain. Sources can include: bone broth, wild fish, organic meat, flax, hemp + chia seeds, virgin coconut oil, free-to-range eggs + avocados.

Your body + brain are wired to desire calorie-rich foods for survival. The trouble today, is that these highly palatable junk foods are at our every disposal. One of my big city clients reminded me that he could go as far as "Uber" a dozen doughnuts right to the office door - any day, any time. Uber convenient! I truly believe the guilt and shame around eating "bad" food, can be even more harmful to our physical body than the food itself. These anxious feelings around eating... unhealthy food, triggers a stress response, which stimulates our cortisol hormone. This elevated level of cortisol effects many layers of our overall health - including altering gut biome symbiosis, elevating inflammation markers, our sleep and of course, our over-all emotional state. This clip sheds a little light on how over eating highly processed, perfectly packaged, non-foods, "is not your fault."

Feel-good hormones are something we produce all on our own. Here's a few small ways we can increase the production of the happiness chemicals; via Jacob Ernst, MSW RSW p.s. Gardening could be included under the serotonin section. There's bacteria in soil called Mycobacterium vaccae, and this increases serotonin when you work your hands in the dirt!

Beautiful Spouted Beetroot Hummus

Sprouts contain an unusually high content of living enzymes; and by the simple act of sprouting your beans, you dramatically increase the level of proteins, minerals + vitamins. The live enzymes found in sprouts helps in boosting your metabolic processes and improving chemical reactions within the body, specifically when it comes to digestion. Enzymes also help break down our food effectively and enhance the absorption of nutrients by the digestive tract. It's really easy ...... ! 1 - Rinse and pick over beans. Mung beans and lentils are the easiest and fastest to sprout. 2 - Place beans in jar with water. Fill the glass jar with cool, clean water. 3 - Soaking. Cover with a drainable cap and soak for 8 to 12 hours. 4 - Rinse + drain. 5 - Repeat, until the beans are cracking open, and little white "tails" are forming. 6 - Enjoy! Store in fridge and consume within 3-4 days.

The stomach plays two key roles in mammals. One of those roles is in the degradation of protein, and the other is as a kind of ecological filter, allowing some species into the intestines but not others. Depending on the diet of the animal, the ph of the stomach varies! In carnivores, the ph is lower (more acidic) in order to appropriately breakdown animal protein, as well as protect from food borne pathogens. The more plant-based an animas diet is, the higher the ph levels - indicating less acid is needed for the digestion of mostly plants. The amazing human body

Our gut microbiome is a vast collection of bacteria, viruses, fungi, and protozoa colonizing our GI system. This collection of microbes outnumbers other human cells 10-fold; which can weigh up to 5 pounds! "Many human and animal studies suggest that the intestinal microbiome’s influence extends beyond the gut, and in fact contributes to the function, and dysfunction, of distant organ systems. Intestinal dysbiosis, in the form of unbalanced bacterial composition or aberrant i...mmune reactions to commensal flora, has been linked to metabolic, neurodegenerative, and neoplastic diseases. Altered gut flora may favor the production of effector over regulatory T cells, thereby contributing to the development of autoimmune disorders." US National Library of Medicine The gut microbiome is greatly influenced by diet. PRObiotic rich foods (sauerkraut, kimchi, miso, apple cider vinegar and other ferments) repopulate the gut with beneficial bacteria, while PREbiotics play a role in feeding this system. High fiber foods such as avocado, berries, flax, chia, hemp, legumes, broccoli + cauliflower are typically the best for this job, and the more fiber variety in your diet, the more diversity this offers all the different strains of bacteria .

Because even healthy people want their chocolate fix. Many foodies proclaim the health benefits of raw chocolate: high in vitamins + minerals (including magnesium, iron, flavonoids, phosphorous, calcium), and full of antioxidants. Here are some of the top rated brands of chocolate: "Pascha:" Organic, fair trade, non-GMO dark chocolate ... "Endangered Species": 72% Cacao + 88% Cacao bars "Alter Eco": USDA Organic + Fair Trade, Cacao Bars "Taza": 80%, 87% + 95% Cacao bars "Green & Blacks": 70% Cacao + 85% Cacao bars

I couldn't be more proud to share that I'm taking a "bit" of maternity leave. We've adopted a beautiful, little boy, and for the next 10 months, I'm going to be spending time with him . Thank-you so much to everyone for ALL the love + for so much support along the way!

How closely connected our emotional + physical health really are...

Homemade Coconut Yogurt. Your kids will love it (if you don't eat it all first).

You can make your own yogurt so easily. This recipe was whipped up simply using organic coconut milk, and a few probiotic capsules --then, I added a little maple syrup + vanilla extract. The best! Recipe coming right up...

Elderberry syrup time!

Bringing all the real foods back. Even...cheese?

Bring on the rain (+ even snow up top today!) with some Vitamin Green Soup

When your neighbour's have chickens, and your garden's been loving all the sun

Garlic is truly medicine. It's so easy to grow: simply plant cloves in late-autumn, mulch well, and harvest mid-summer. The best part... enjoy your glorious harvest all winter, as an extremely powerful anti-bacterial + viral

Homemade "Lara Bars" make the best snack: Medjool dates, raw cashews, hemp seeds, black currents, raspberries + pink salt

It's all about thinking small, to get to the BIG !

My Saturday Morning Elixir (to get the liver loving you, your digestion happy, and reduce pesky inflammation). Mix: 1/2 tsp ground turmeric, 1 Tbsp. raw honey, 1/2 fresh lime, a touch of cracked pepper + 1 tsp ghee, with 1.5 cups hot water

A lot of us feel powerless over food, and emotional eating can actually stem from feeling powerless over our emotions. When we don't feel capable of dealing with our feelings head on - it can seem easy to avoid them with food. Mindful eating can be an excellent tool in overcoming emotional eating. Slowing your eating down, and even something as simple as chewing throughly, can help bring mindfulness to your meal. Conscience eating, or what I love to call: The Yoga of Eating - can help us break the emotional eating cycle