Hidden Veggie Anti-Inflammatory Soup

Hi loves! How are you doing…hope you are happy and well!? I wanted to talk about the root cause of many illnesses due in large part to the bodies inflammatory response to the foods and not so real foods that many of us eat. This inflammation response is important to note because of the affects that this response has in relation to causing disease in the body. Some of the most common diseases that are associated with this inflammatory response are heart disease, cancer and even Alzheimer’s disease.

With the powerful healing powers of food I thought I would share a really delicious soup that is good for your taste buds and also our bodies. The ingredients used where selected with the anti-inflammation benefits to the body. Making it perfect for being waist line friendly as well as doing a body good in supporting with healing soothing food.

What Ya Need

  • 2 Red Bell Peppers chopped
  • 1/2 Medium Red Onion chopped
  • 2 Garlic cloves chopped
  • 2 cups Broccoli florets and steams chopped
  • 1 1/2-2 cups vegetable broth
  • 1 TBS Fresh Marjoram chopped
  • 1 TBS Avocado oil

What Ya Do

  • Heat the avocado oil in a pan over medium heat.
  • Add red peppers to pan and let cook and blister, so no turning for at least 5 minutes.
  • Turn peppers after 5 minutes and allow to cook an additional 5 minutes on other side.
  • Add onions, garlic, marjoram, and broccoli to pan, stirring to combine.
  • Cook until everything has soften, about 5-8 minutes.
  • Allow to cool for 5-10 minutes before proceeding to next step.
  • Add everything from the pan to the blender.
  • Add vegetable broth and blend until combined, adding more until the preferred consistency is reached.
  • Return to pan and season with salt and pepper to taste.
  • You can heat through or you can actually refrigerate and eat cold.

Why These Ingredients

Red Bell Peppers: contains quercetin which is an antioxidant that reduces the oxidative damage caused by free radicals in the body, that lead to an inflammatory response. I also want to note that peppers are nightshade vegetables that in some people can actually irritate and cause inflammation. A prime example of the need to listen to your body, and how one persons medicine can be another persons poison. I know for myself I find that they are soothing and feel good for me when and after I eat them.

Red Onion: contains quercetin a flavonoid that has antioxidant and anti-inflammation properties, that can prevent the release of histamine. Histamine release is the bodies natural response towards inflammation. This food as medicine food item helps fight against response.

Vegetable Broth: made with root vegetables that are grounding and provide the body with the needed nutritional support for optimal immune, organ, and bodily function. Be sure to choose the low or no sodium version as too much salt can actually trigger an inflammatory response. That is the opposite of what we want to happen, when focusing on eating food as medicine foods.

Broccoli: contains an antioxidant sulforaphane that has amazing anti-inflammatory effects. As you may know, antioxidants help with free radicals that cause cellular damage that leads to an inflammatory response within the body. Antioxidants neutralize these damaging effects, making broccoli the perfect food as medicine food item.

Garlic: contains diallyl disulfide, which is an anti-inflammatory compound that limits the effects of triggering inflammatory cytokines. Cytokines are responsible for regulating the inflammatory response and work with the immune system regulating the response to disease. Garlic helps stop this triggering response of cytokines.

Marjarom: contains high levels of Vitamin-C which is a powerful natural anti-oxidant that helps remove harmful free radicals from the body that can cause inflammation.

Avocado Oil: helps aid in the absorption of nutrients with the other ingredients being low in fat. This is important to be sure that the powerful nutrients profile and makeup of the foods being consumed are able to be adsorbed into the body in order to receive the full benefits of those anti-inflammatory ingredients.

As with all the recipes that I create, I choose ingredients that are plant based and humanely grown and curated items. This is important for me and I always encourage people to make adjustments based on their specific dietary needs and goals. You become what you feed yourself so it is even that much more important to be aware of when you are in need of the true healing properties of food. Remember that when inflammation is continual with no perceived benefit to the body it causes damage and causes dis ease in the body leading to illness and disease.

Much Love, Nic

Do you need help with making changes to your skin and body health but not sure where to start or how to?  Schedule a one on one session with me–> πŸ’Œ

For Great Skin You Gotta Have A Routine

If you want to have great skin you have to have a routine. Skin care just like life care is cumulative. The more you do on a consistent basis will show! Yes, I know the question HOW popped into your head! For the sake of the cumulative affect on your skin I have an answer for you. Start at the most basic of levels when it comes to creating a skin care routine that works for you now. Here are a few general recommendations to get you started on the right path broken down for morning needs and then evening needs.

Note: This is just a basic routine to help you get use to the foundational basics needed to build upon and with those in mind who don’t or do have a routine for their skin.

Morning Routine Needs

Here is the thing about coming up with YOUR morning routine. It is something that you have to do for how your skin looks each morning you wake up. There will be some days you may feel the need to wash your face and others you just simply rinse with water or use a konjac sponge like I love using in the morning.

  1. Cleanse– Only if needed, simply rinsing your face off with warm or cool water may be all your skin needs first thing in the morning. If for some reason you need to actually wash your face I always recommend using a gentle cleanser nothing too harsh.
  2. Hydrate – Based on your skin type needs now is the time to add some hydration to your skin. If you have dry skin a cream may be your best option where as those with oilier skin types a light moisturizing lotion type will suffice if anything at all. Sometimes the next step provides you with the needed hydration for oily and normal skin types so see how it feels on your skin and adjust accordingly.
  3. Sun Protect – Every person that has skin needs that added level of sun protection exposure through applying a SPF. It doesn’t matter if you can’t see the sun, it is a rainy or cloudy day. The sun rays are still making there way through the rains and clouds. If it is daytime apply sun protection of some sort.

Evening Routine Needs

The evening time is focused about removing the day from your face from makeup, oil, dead skin, dirt and debris. It is also the perfect time to allow your face time to recuperate from the day that it was exposed to. There is the addition of

  1. Cleanse – This is a step that can change so many peoples skin in such amazing ways. Use a cleanser that is formulated for your face and your skin type. DO NOT, I repeat, DO NOT use body wash or bar soap! It is not formulated for the more delicate layers of skin on your face.
  2. Second cleanse – If you wear long lasting makeup I always recommend doing a second cleanse to be sure that you breakdown the ingredients that give makeup its staying power. Remember that you are removing products and day time exposure build up that may be sitting in and on top of our pores. Your skin needs time to just be and just breathe so DON’T skip this step.
  3. Hydration – I’m going to be honest…sometimes the effort of being sure that your skin in clear and free of mostly the things we willingly put on our skin. You got to add back in that hydration that may have been stripped through removing mostly those Oils and Creams.

So there you have he basics to get you started down that path of great healthy skin. Healthy skin starts with the basics and this guide on what to do when should help in achieving just that.

Much Love, Nic

Do you need help with making changes to your skin and body health but not sure where to start or how to?  Schedule a one on one session with me–> πŸ’Œ

Strong Timing

Hello, my loves! As I have been working on fine tuning what my life plan looks like for the next ten years the one thing that has come up is the importance of time management.  We only have so many hours in the day and how you choose to use that time to the fullest.  When you map out your goals and dreams and the requirements you gain more clarity about what is needed to accomplish each day to move you towards marking those things as achieved.  With that comes the need, the requirement for time management.

Each day I am mindful when I am engaging in various tasks and conversations if this is the best use of my time and if not, disengage mode is initiated.   I have been practicing this fully for the last 60 days and when I say the level of accomplishing tasks has been on fire, wow, who knew!  As we all know that when we prove that something works that gives us what we want we keep up with it, well at least it does for me.

When you are aware of each thing that you do throughout the day from working on a project, working out, to having conversations with people, you become more aware of the time these things require and if they are worthy of your time and end goal for the day.  You start to do a quick mind analysis of what you currently are engaging with each moment of the day as needed.  You learn to walk away from conversations that are not productive, you make lists of things that need to be done with by when dates and times, and you plan time each day for the things that must get done no matter what.

I promise you that when you are mindful of your actions and engagement with your time you hold yourself accountable for what you have on your lists of things that you want to accomplish.  With that comes an active time set aside and honored for chasing those big, at times scary, but so worth it DREAMS!  Which is the purpose that so many of us seek out, a more purposefully lived and happier life existence.  

This is my strong stance on the importance of being mindful throughout your day and how you are using your time wisely.  So take the time to think about what you want to accomplish, what that looks like time commitment wise every day.  When you make a plan, you set yourself up for success.  I mean who doesn’t want to have that feeling of doing something that you wanted and seeing it come to pass, yeah enjoy those fruits, you earned it.  I can honestly say that it works, look I wrote a new blog post because I put in effort to set aside the time needed to do so…#Goals

Much Love, Nic

Do you need help with making changes to your skin and body health but not sure where to start or how to?  Schedule a one on one session with me–> πŸ’Œ