Our Favorite Health Takeaways from 2017

What's  deemed "healthy" is always changing and sometimes it can seem overwhelming to keep up with the latest science. Remember when we were told via the food pyramid to eat low fat with loads of carbs (ie grains), and 100 calorie packs of processed food were considered healthy? Yikes! Luckily, we love to learn about the latest in Health and Wellness because not only is it our passion for our personal lives but it's our passion to share with others.  We all have our reasons for seeking healthier habits and though I've lived a healthy lifestyle for years now, my curiosity and desire to learn more has been intensified by my infertility. I used FSH shots to get pregnant with my son and I'm determined to get pregnant naturally with another baby. So for whatever your reason it's important to stay in the know. Here is what we took away from 2017! 

Gut Health
Doctors and scientists are beginning to realize that our gut flora is responsible for more actions in the body than we ever imagined. Studies show that microbes help with the absorption of nutrients and vitamin that are essential to overall health. Over 80% of our immune system is regulated and developed in the gut. Autoimmune disorders like IBS, type 1 diabetes, lupus, celiac disease, and rheumatoid arthritis are associated with a dysfunctional microbiome. But it gets even better, over 90% of serotonin is produced in the microbes of the GI tract. So your mental health is greatly affected by your gut health. Healthy gut, happy life? Maybe! It also has a direct link to your weight. 

farmer dan.png

Diet, stress, sleep, exercise, and environment all affect the health of your microbiome. In terms of diet, it goes beyond taking a probiotic. Certain foods are rich in probiotics: kimchi, sauerkraut, kombucha and other fermented foods feed the microbiome. Prebiotics and fiber are also crucial for gut health. Foods like asparagus, bananas, onions, garlic, legumes, artichokes are great sources of prebiotics. 

Healthy fat
One thing we now know is fat is GOOD, healthy fat that is. Think avocado, coconut oil, nuts, fatty fish, olive oil, ghee, even fatty organic, grass fed meats.  Fat is satiating, turns off hunger hormones, balances hormones, reduces waistlines, improves brain function (our brain is made mostly of fats), improves skin. High-quality fat has proven to improve mood and mental disorders. So then, High fat, happy life? Maybe! Studies link a deficiency of omega-3 fatty acids to depression, anxiety, bipolar disorder, schizophrenia, and even violence. A low fat and higher carb diet contributes to insulin resistance, obesity, heart disease, type 2 diabetes and many other health issues. Beyond nourishing your heart and brain, eating the right fats helps you shed fat, so add avocado to your salad and add MCT oil to your coffee or tea....and put down the cupcake.  

Polyphenols
Polyphenols neutralize free radicals and prevent them from doing damage to your cells.  Polyphenols are said to lower cholesterol, lower blood pressure, prevent platelet clumping, improve arterial flexibility and improve life span. So where do you get these magical plant based chemicals? All vegetables have them but the darker and more colorful the better. Here are some top sources: blueberries, dark chocolate, coffee, green tea, pomegranates, red cabbage, cloves, oregano. This is your permission to grab a glass of red wine and some really dark chocolate.  

 Our Matcha Latte and Latte using locally sourced (Fretboard) Espresso are both great sources of polyphenols. 

Our Matcha Latte and Latte using locally sourced (Fretboard) Espresso are both great sources of polyphenols. 

Natural Wines
This one really blew our minds because we never knew there was such a thing, and we love wine! When we decided to carry wine at Nourish we wanted to stay true to our mission of chemical free.  Enter Natural Wines. Natural wines are simply grown naturally, without chemicals or extra sugars to speed up fermentation as they rely on the art of wine making. These vineyards focus on quality over mass quantity.  It turns out often the headachey or general crappy feeling you can sometimes feel after drinking wine has to do with the 200 additives that are legal in the United State to add to wine. Conventional wine makers will add sulfites, sugars, extra yeast, and fining agents to improve flavor, color, drinkability. Do you know that when you mouth turns really purple it's because of a chemical called Mega Purple that corrects the color (think carmel color in sodas).  We sell 5 natural, biodynamic wines at Nourish. Another place to get natural wines are Top 10 Wines in Columbia or the online wine subscription Dry Farm Wines.  Once you make the change you will actually be able to taste the chemicals in conventional wines. Kind of like how a Little Debbie just doesn't taste like it used to after you have cleaned up your diet. The worst offenders are mass produced vineyards (often well known...ahem Caymus and Meiomi) so if you don't know whether something is natural just choose a smaller more boutique wineary. Cheers!

 Biodynamic Pinot sold at Nourish

Biodynamic Pinot sold at Nourish

 

 

Wishing you all a Happy New Year! We look forward to nourishing you in 2018!

 

 

Wellness Podcast + Websites

Living a healthy lifestyle doesn't happen overnight. It certainly has been a steady evolution for me. Wellness is a journey and what is deemed "healthy" can be overwhelming because we have been told so many different messages over time (fat phobia from the 90's is a real thing). But when you turn on a podcast or follow a blog you trust, you can easily keep up with the latest. Most importantly, take the pieces that work for you because there are differences in opinions (hello vegan and paleo) and different methods to approaching health.  There is certainly no one size fits all and taking what resonates with you, your body and your lifestyle is the perfect approach. These podcast are mostly discussions with those who have a lot of knowledge they want to share. I promise you aren't tuning in to listen to someone promote their book or personal agenda, rather you will get a wealth of useful information from passionate experts. Here are some of my favorite podcasts to listen to and wellness websites to keep up with. Not only will you be in the know with the latest research, but you will also feel supported by knowing there are people all over that value their health and that will inspire you!  When you keep wellness at the forefront of your mind you not only will stay motivated but naturally will become a better version of yourself.  

Podcast

Podcasts are free and there are thousands to choose from. Listen while working out, cleaning your house, driving, on a walk, whenever, wherever. Here are some favorites regarding health and nutrition.  

Bulletproof Radio- David Asprey is the founder of Bulletproof Coffee and the author of The Bulletproof Diet and Headstrong.  He is extreme, insanely smart and interviews tops experts in their fields from nutritionist, scientists, doctors and more. 
The Ultimate Health Podcast- A Canadian couple whose mission is to teach and inspire. They interview world class experts in the health and wellness community. They are positive (not cheesy), open minded and you'll always get great information from this joyful duo. 
Revolution Health Radio- Chris Kesser is a top functional medicine physician and a New York Times best selling author.  His podcast tend to run shorter than the other two mentioned above and the topics he covers are cutting-edge, science-y, and he provides practical information on how to prevent and reverse disease naturally. 
GOOP- Yes this is Gwyneth Paltrow's podcast...it's new and I love just about every episode so far. Especially "Resetting Hormones, Weight & The Conversation Around Women's Health" with Dr. Godfried. Her chief content officer "chats with leading thinkers, culture changers, and industry disruptors—from doctors to creatives, CEOs to spiritual healers—about shifting old paradigms and starting new conversations." 
MindBodyGreen- From the same people who brought you the blog/website (mentioned below) MBG also has a wellness podcast. They bring in leaders from the wellness world for real conversations that keep you up to speed on a broad range health topics: foods impact on your health, alternative methods for healing, mental health, spirituality and everything in between.

Since we are on the podcast topic and I love sharing favorite things...here are some other favorite podcasts with broader topics:

"The School of Greatness"- It's a business and self development podcast and he interviews experts in entrepreneurship, health, athletics, mindset, and relationships. 
"The Tim Ferris Show"- Tim Ferris is the author of "The 4 Hour Workweek". In his interviews he deconstructs world-class performers with topics including investing, sports, business, art, health routines, etc. and extracts the tactics, tools, and routines you can use. 
"Oprah's Supersoul Conversations"-  I was just introduced to this one...where have I been?! This one is for your mental, emotional and spiritual health. 

Websites/Blogs

Sign up for their daily newsletter and have articles sent right to your inbox. Open the ones that speak to you and be inspired every day to live your best life. Also, follow them on instagram!

MindBodyGreenMindbodygreen.com focuses on overall well-being by giving you tools to improve yourself and your life – mentally, physically, spiritually, emotionally, and environmentally. Most articles also feature guest experts in their field.  You can't help but to be inspired. This one is my personal favorite and I check it everyday. 
Well + Good- wellandgood.com is a lifestyle site devoted to the wellness scene. With a focus on lifestyle, you can find articles on cutting-edge nutrition, natural beauty, healthy relationships, healthy travel tips and more.
Dr. Mercola- mercola.com A trusted source of health articles, optimal wellness products and medical news. Dr Mercola funds his site which means he isn't obligated to advertisers, silent partners, or corporate parents. 
Dr. Axe-  draxe.com is a doctor of natural medicine and is website is one of the top sites visited for holistic medicine, where the main topics include nutrition, natural medicine, fitness, healthy recipes, home remedies and trending health news. He sells Bone Broth protein, collagen and other great health products that'd I'd actually recommend, but just warning you that his emails can be salesy at times. 
Dr. Mark Hyman- drhyman.com/blog/category/articles/. Dr. Hyman is an MD who uses the power of functional medicine. He has several best selling books and has been featured on The Today Show, Dr. Oz, CNN, Good Morning America and works with policy makers to help individuals and communities thrive. He covers everything from losing weight, meditation and more sciency topics like mitochondria.
Dr. Sara Godfried-http://www.saragottfriedmd.com/blog/ I am passionate about hormones and women's health because of my current experience so I love learning from those who take a holistic approach to helping women find balance. She is a Harvard trained MD (OBGYN) who has taken a functional approach. She a best selling author and has a lot of great resources on her blog. 
FloLiving- https://www.floliving.com/blog/  I read her book "Woman Code" and wish I would have read it in high school. It's all about cycle syncing (how to eat, exercise, work and approach relationships) based on what your hormones are doing each week. This is geared to a slightly younger audience than Sara Gottfried but I think all women will find SO much valuable information with both. 

Cheers to a healthier, happier you!

Kalle 

Not all Smoothies are Created Equal

Generally, when you think of smoothies you assume you are making a healthy choice for yourself.  Smoothies, especially those at large chain smoothie and coffee shops, can contain 80 plus grams of sugar (some over 100 grams which is more than 3 sodas…come on!!) and are loaded with preservatives. This is fine if this sugar bomb smoothie is your occasional treat, but let’s hope that your occasional treat is not a smoothie, but rather something chocolate based from a dessert menu. They are trying to convince you that these “healthy” smoothies are actually good for you by showing cross fit athletes, yogis and runners with six packs on their website. We understand the power of marketing, but don’t be fooled and please know there is a BIG difference in smoothies.  They can truly be nutrient rich, low sugar, high protein, nourishing smoothies vs. smoothies loaded with sugar, pesticide laden fruit, sketchy protein powders and boxed juices and milks.

Here are a few reasons Nourish Superfood Smoothies are different:

Organic Ingredients

Most smoothie bars are using non organic (aka conventional) produce in your drinks. It saves money, and in turn you pay less, but of course you always get what you pay for. If you are drinking anything other than organic juice and smoothies you will be consuming produce sprayed with pesticides, fungicides, and insecticides, which add up to a cocktail of hormone disrupters and toxins just looking to congest your fat cells and potentially cause disease and health issues.  All of our produce is organic so you get the nutrient rich fruit and greens without the side of chemicals.

IMG_4094.png

House Made Almond Milk

We go through 60 plus pounds of almonds a week to make our own house made almond milk. The almond milk at Nourish simply contains almonds, vanilla, sea salt, ro filtered water and a touch of maple syrup.  Not only does it taste SO much better than store bought almond milk, it doesn’t contain a single preservative. All of Nourish’s smoothies are made with house made almond milk and fresh squeezed organic orange juice. No preservatives, no added sugar… just pure goodness.

Higher Protein, Lower Sugar

It’s pretty common knowledge now that sugar is associated with obesity, many diseases, chronic inflammation, accelerated aging, hormonal issues and behavior issues in children.  It’s not good in high doses period.  Even though we NEVER use refined sugar at Nourish (even in desserts) we take extra care to keep the drinks flavorful while balancing the glycemic index (sugar levels and the impact they have on your body).  On average our smoothies contain 14 grams of sugar and are loaded with protein (average of 15 grams) and fiber (average of 9 grams) to keep your energy high and the sugar affect to a minimum.  Speaking of protein, we did our homework when selecting our protein powder.  We wanted a grain free, vegan, organic protein that didn’t contain a list of preservatives a mile long. Sunwarrior “Warrior Blend” is our protein of choice and we use vanilla, mocha and chocolate flavors.  The protein comes from organic pea, hemp and goji berry and is free of soy, gluten, dairy, and GMO’s. 

IvoryLaneLTS_nourishmarketing065.jpg

Superfood Smoothies

All of our smoothies contain at least one superfood from chia seeds to matcha and of course you always have the option to add in more. Here are the list of superfoods we have available at Nourish.

Chlorella- A green algae powder rich with chlorophyll that has detoxifying properties, purifies the blood, and is said to eliminate heavy metals, chemicals and pesticides from the body. It's usually taken in a capsule or put in smoothies. A great source of "clean energy". Add no more than one teaspoon and start even smaller to disguise the taste. 

Spirulina- A great plant based source of iron and B vitamins. Spirulina is a natural detoxifier. Known to help boost energy levels, support liver and kidney functions, reduce inflammation, and improve digestion. It is one of the most nutrient dense food sources on the planet. Again, add no more than one teaspoon and start even smaller to disguise the taste. 

Raw Cacao- Cacao was used as a source of medicine and food by the indigenous tribes of Mexico, Central and South America. Raw cacao is rich in flavonoids, antioxidants that have been shown to lower blood pressure, improve blood flow, and boost overall heart health. Make sure it’s raw for the most health benefits! 

Chia Seeds- Chia seeds were an important food for the Aztecs and Mayans and the seeds were prized for their ability to provide sustainable energy. Chia seeds contain high levels of nutrients, anti-oxidants, protein and omega 3 fatty acids for relatively low calories. Most of its carbohydrates consist of fiber and the omega 3’s and fiber help to support cardiovascular health. It's already in our Strawberry Orange Chia Smoothie.

Flax Seeds- Flax seeds are one of the best plant-based sources of heart-healthy omega-3 fatty acids. Flax seeds also contain lignans, fiber-like compounds, but in addition to their fiber-like benefits, they also provide antioxidant protection due to their structure as polyphenols. Ground flax seeds are best absorbed by your body but put whole flax seeds in a blender and there you have it. 

Spinach- These leafy greens are rich in vitamins and minerals and are concentrated in health-promoting phytonutrients and flavonoids to provide you with powerful antioxidant protection. Spinach is an anti-inflammatory and may help protect against bone and cardiovascular disease and cancers. Every smoothie should have a leafy green because it's tasteless and has zero texture when used in a higher powered blender.  Don't waste an opportunity to ingest a serving of greens.  Kids will love the green color and not taste a thing just the smoothie they ordered!

Kale- This dark leafy green's anti-inflammatory capabilities are unrivaled among leafy greens, especially relating to the prevention of arthritis, heart disease, and several autoimmune diseases. It's packed with antioxidants, vitamins and contains omega 3's. Same deal as spinach...add it in to any smoothie. 

Coconut- Unlike other saturated fats, coconut has medium chain fatty acids that help increase metabolism. Coconut has been shown to lower LDL cholesterol and boost HDL cholesterol. It helps improve the absorption of fat soluble vitamins and amino acids, and supports your immune system.  We use toasted coconut flakes in the Coconut Matcha Smoothie

Cinnamon- This delicious super food helps to lower LDL cholesterol and stabilizes or even lower blood sugar levels. It has anti-bacterial qualities and reduces cellular inflammation. Add it to any smoothie!

Blueberries- That deep-blue hue is a by-product of flavonoids. Flavonoids are natural compounds that protect the brain’s memory-carrying cells from the damaging effects of oxidation and inflammation. Berries are also lower in sugar and higher in fiber than most fruits.  Add blueberries to any smoothie...chocolate or fruity or enjoy in the The Blueberry Breakfast (it tastes like a blueberry muffin!)

Avocado- Avocados are loaded with fiber (40% daily recommendation), one avocado contains vitamin K (36%), folate (30%), and 20% each of the daily requirements of pantothenic acid, vitamin B6, vitamin C, and potassium. The high levels of monounsaturated fat in avocado—especially oleic acid—play a role in these heart-related benefits. Avocado sounds crazy in a smoothie right? Nope...just makes it creamy and silky. 

Maca- Maca is an adaptogenic root that boosts libido (whoop whoop!) and increases immunity, energy, vitality, and fertility. Adaptogens are plants that increase the body’s ability to cope with internal and environmental stresses and normalize imbalances in the body. It's sweet, nutty taste is a great addition to smoothies. 

Matcha- When you drink Matcha you ingest the entire green tea leaf, not just water infused with leaves.  Matcha powdered green tea has 137 times more antioxidants than regularly brewed green tea and Matcha's ORAC (oxygen radical absorbing capacity) rating is a mighty 1573 units per gram, compared to pomegranates 105 units per gram or blueberries 93 units. Chlorophyll is what gives Matcha its rich green hue and chlorophyll is a known detoxifier.  You could add matcha to any smoothie. Our Coconut Matcha smoothie is one of our best sellers. 

Acai- Pronounced “ah-sigh-EE”.  Acai berries are rich in phytonutrients and antioxidants and have the highest ORAC score (Oxygen Radical Absorbency Capacity) of any fruit that has been officially recorded.  Acai rich in key B vitamins, electrolytes, trace minerals and that are necessary for reducing inflammation and improving energy levels. Acai is naturally free of sugar and contains fatty acids and fiber. We have our famous Acai Berry Bowls which is basically a thick smoothie eaten with a spoon and topped with Grain Free Granola and banana.

Bee Pollen- Rich in vitamin, minerals, protein, lipids, fatty acids, carotenoids and bioflavonoids. Bee pollen is an antibacterial, antifungal and antiviral agent that reduces inflammation, acts as an antioxidant, protects against liver toxicity, and helps to relieve stress. Powerful, yet tasteless, add in a teaspoon! It’s in our Just Bee Smoothie which essentially taste likes a vanilla shake.

Eco Friendly Packaging

When you order a Nourish smoothie to go you are not only giving your body the highest quality ingredients, but you are saving the Earth from styrofoam cups.  Our cups and straws are made from plant based plastic, from 100% renewable resources that are not only recyclable but also compostable.

We believe there is a better way to eat, to feel, to live.  When you support Nourish you are not only supporting local farmers and local business, you a part of the movement.

 

nourish from the inside out.

Wine + Beer that Meet Nourish Standards

Kimber and I love to nourish our bodies with healthy, nutrient dense food, meditate and care for our bodies with regular yoga practice. But guess what else we love?...a drink...or two, (ok maybe 4). When we started Nourish we weren't sure if we'd serve alcohol, mostly because of space issues and the questions of did it fit within our mission?  But we both live very healthy lifestyles and still love a good glass of wine and/or beer.  #balance.  We have ridiculously high standards with the food we serve and we wanted to be on the forefront of what is happening with wine and beer as well.  This is where biodynamic, natural, organic wines and gluten free beer come in.  I am currently seeing a Naturopath for hormonal issues and one of the first things she told me was to stop drinking conventional wine.  It's a very unregulated industry and conventionally grown grapes contain herbicides, pesticides and other chemicals with varying levels of toxicity. On top of that, over 200 additives are legal in the US during the bottling process. That's why you can feel terrible after drinking a couple glasses of wine depending on what chemicals were added to that specific wine.

We started tasting some organic wines and Kimber and I just weren't that impressed. Kimber grew up near Sonoma, CA (wine country) and I am a wine lover with a wine cellar we empty faster than we fill. So any wine just wouldn't do. We knew there had to be better options so we went down to Top 10 Wines to talk with the owner. He was incredibly helpful and told us about a distributor who imports small batch organic, natural and biodynamic wines that all of the big city sommeliers are quickly adding to their menus. Sign us up!  We absolutely loved the wines and quickly had our selections. My cellar will be stocked with these beautiful babies. So what in the world do these terms mean?...let us share:

Natural Wine:

Natural wines are wines made with the least possible use of chemicals, additives and overly technological procedures. That includes chemicals in the field, such as pesticides, as well as things like sulfur or any of the almost 200 allowed additives that are legally permitted in wine. And it includes many technological manipulations of wine. There are a lot of ways one can get to a wine we would consider natural. They include organic and biodynamic grape growing. But grape growing is just that: what is done in the fields. For a wine to really be natural, the same philosophies must continue into the winery up until bottling occurs.

•  No synthetic molecules in the vines

•  Plowing or other solutions to avoid chemical herbicides.

•  Use of indigenous yeast

•  Handpicked grapes

•  Low to no filtering

•  Low to no sulfites

•  Winemaking that respects the grapes: no pumping or rough handling

of the grapes, no micro-oxygenation.

•  No chaptalization (process of adding sugar to unfermented grape must in order to increase the alcohol content after fermentation)

Organic Wine:

Organic grape growing means that no pesticides or chemicals are used in the vineyard. However, many additives can be added during the bottling process.  “Natural” wines take organic wines a step further.

Biodynamic Wine:

Biodynamic grape growing is a type of organic viticulture that uses special preparations of herbal sprays and composts, and time their applications according to the lunar calendar. Biodynamicists look at their land as a complete living ecosystem, as a living being that needs biodiversity in order to be healthy. Biodynamic winemakers often also live and work in a farm, with wheat fields, animals, fruit trees, woods, and vines striving to be self-sufficient. The soil is not seen as the surface for production but rather is considered an organism in its own right, and preparations are used to enhance the micro-life in the soil. The soil is part of the context of lunar and cosmic rhythms.

All of our wines are organic and natural and our Pinot and Cava are also biodynamic. 

Omission is Kimber's favorite beer and has been for awhile so there was no question that we'd serve it to our guest! #happywifehappylife.  Omission is a craft brewery based out of Portland. Each batch of Omission is "tested by an independent lab using the R5 Competitive ELISA test to ensure that every batch contains gluten levels well below the international gluten-free standard of 20 parts per million (ppm) or less." It's delicious and served in a chilled glass. 

We can't wait to see what you all think.  Thank you for all of your support and nourishing yourself, your family and your community.

With gratitude,

Kalle + Kimber