WHAT to eat, HOW to eat when dealing with Chronic Disease??
Those two questions were literally one of the first two questions I asked my doctor, when I was presented with my autoimmune thyroiditis diagnosis.
Surprisingly, these two questions were never fully answered and stuck around to be answered for years.
It really surprised me, that no one seemed to have a blueprint for me to follow in order to improve my symptoms and reverse my conditions.
So - I had to learn it all by myself, through research, trial and error and education.
There are multiple ways to start the restoration / repair proccess inside your body to reduce inflammation and today I want to share one with you, that is very powerful:
ALKALIZING YOUR BODY WITH GREEN FOODS
I’m sure you’ve been told more than once to eat your leafy greens.
From kale to spinach and every green in between, we know that leafy green vegetables are an abundant source of vitamins, minerals and other unique nutrients like chlorophyll. In fact, they’re probably one of the most concentrated sources of nutrients you can find. One cup of cooked greens provides nine times the required daily intake of vitamin K. Vitamin K helps prevent blood clots, lubricates the joints and even reduces inflammation.
BUT LET’S BE HONEST - most raw greens don’t taste that fancy. So if you want to add more leafy greens into your diet, you’ll have to find a way to sneak them in. I prefer blending and sautéing mine!
BLENDING YOUR GREENS is a beautifully simple way to load your body up with high-quality nutrients. If you’re a regular smoothie drinker, try adding a couple handfuls of spinach into the daily mix. You won’t even be able to taste the greens, though your drink will take on a nice emerald hue. If you need to sweeten up your veggie smoothie even more, add stevia or a piece of fruit.
Here is an amazing Smoothie Recipe:
GREEN MADNESS
1 ½ cups dairy-free milk or water
½ avocado
1 cup kale or other leafy greens
1 green apple
Juice from 1 lemon
1 tablespoon flax seeds
Dash of cinnamon
1 teaspoon honey or stevia to taste
YOU CAN ALSO SAUTÉ YOUR VEGGIES. Kale, collards, mustard greens, turnips, and beet greens are all very hardy and keep a lot of their vigor once lightly cooked. I like to sauté my greens in a bit of water or olive oil, add minced garlic and a sprinkle of cumin, and top with some chopped walnuts and sun-dried tomatoes. You can also mix in a half cup of cooked quinoa for a hearty lunch.
TO PROPERLY STORE YOUR FRESH GREENS, rinse and dry them well, then tightly pack them in a glass container with a lid. Place a layer of paper towels over the top of the greens and then seal the container. The paper towel draws out any moisture that might cause the veggies to wilt.
Last but not least—enjoy your greens. If you have trouble digesting roughage such as salads, kale or other leafy greens, then feel free to puree your veggies into soups. Also remember, your stomach does not have teeth. Chew. Chew. Chew
Why Is Change So Terribly Hard…But So Terribly Necessary?
The other day, I caught myself not wanting to go to the gym, that had JUST opened and which I had CRAVED going back to throughout the past 3 months of quarantine.
I couldn't believe that it was such a struggle for me to get ready and going, did I not long for this day to happen again for so long?
And then I realized, that I actually had created a "new" routine during the past 3 months and that going back to my "old" routine actually has now become a change!
And change is hard! We have all experienced this experience at one point in our lives, right?
But why is change so hard, even though we are quite aware, that our bodies and minds need it to move forward, to get out of stagnation?
I am not an expert on human psychology and can only speak for myself and my experience.
The #1 factor for me in change being so hard is the fear factor.
not knowing what's to come
not knowing if the change will be positive or a complete waste of time
worrying that we I will be doing it wrong (perfectionism)
worrying that the change will take effort and pain
worrying that it will be hard and that the change I desire is not going to come quick enough (patience)
All of these factors have played a major role in my life before. Can you relate?
A lot of us come out of the Covid situtation with altered daily routines and are either craving to get back to our old habits or craving to establish new, better habits. Perhaps, you have gained weight, perhaps you have not moved your body enough or perhaps, you have not looked after your stress management well enough.
So - my #1 tip is:
Let go of the fear factor! Just take that next step forward out of the fear zone.
And you know, the right type of foods can actually help you immensely to support your good moods and help you with anxiety and fear.
A big one in that category are: ADAPTOGENS
Adaptogens have amazing mood balancing properties and are part of my 8 week restore your gut program, which is starting in July.
If you are curious and think, you might need some help and guidance to come out of the fear factor and start a new, guided approach to creating positive nutrition and life changes, please hop on a call with me. I would love to show you how to approach nutrition, wellness and a healthy lifestyle without the fear factor, but instead with great results and joy.
Here is my link to my 1 hour free call with me:
Watch out for my next blog, in which I will go into details of what type of adaptogens I specifically like and for what reason.
Have a wonderful weekend everyone.
Holistically Yours,
- Cordula, R.H.N
Use these Summer Herbs for Flavour and Health
Herbs are a way to give every meal its own unique fingerprint.
A knowledgeable cook who builds recipes has a talent for uniting these flavors to create works of art specifically for the taste buds, but what about those who are just beginning to learn?
An important part of understanding what goes into crafting a great flavour demands time and practice, but to get started properly an understanding of some of the herbs and how they are used can give some major insight on where they will be the most beneficial for both flavour and health.
Dill
This herb might not be at the top of your list when you are thinking about cooking, but you will be surprised to know that dill is often a spice used to bring boldness to a dish. Dill seed is similar to its cousin caraway but with a slightly stronger presentation. Dill is great for sauces and fatty meats. Dill is also great for the stomach. Boiled water and Dill can quickly become a stomach soothing tea that will help you be able to relax and focus.
Basil
Basil is one of the most popular herbs in the world. It makes for great pairings with both sweet and salty foods and dishes of all kinds. Italian foods have always showcased this herb, but many other cultures have made a wonderful use of the herb. Some asian dishes use it to bring a new dimension to many of the spicy dishes. Basil has been used medicinally and an anti-inflammatory for hundreds of years. These properties make it an excellent herb for respiratory aid. Basil can even be applied in the form of a poultice to bring down inflammation at the site of a wound.
Mint
There are many types of mints, but there are some that are favoured among the family. For the most part, people tend to go with spearmint, but you might have a different taste in your mint. It can take some experimentation, but it’s worth it to have a good understanding of the differences. Mint is great for making cocktails, and for your infused water recipes. It also makes a great addition to tea, and other hot drinks. Mint is another herb with a lot of properties that help your stomach. Part of this is due to its ability to stimulate bile production. It is also associated with a calming effect.
Have you heard that I'll be hosting a free Mastermind Class on Gut Health next Wednesday at 7pm EST? I would love for you to join in and learn more about how food can have a therapeutic effect on gut repair and reduction of food sensitivity and seasonal allergy symptoms.
sign up here: https://aw16457a.aweb.page/p/cf73d03b-9fc8-47de-8feb-7c693b3f0e6d
Holistically Yours,
- Cordula, R.H.N
From Garden to Table - and why it matters
This picture was taken when my kids and I started our seedlings to contribute to our Urban Gardening efforts.
BTW, the basil is sprouting like crazy!
But why do I wholeheartedly believe in growing and eating your own foods or purchasing local food? Here is why:
As per Zach Bush, who is such an inspiration to this world:
-> in 1880, 50% of Amerians were farming,
in 2002 it's less than 2% (I just heard a report that states that most of the food, that is consumed in the States has to be imported 😵)
-> in 1945, Americans grew 45% of their in their backyards, now we grow 0.1% of our food in our backyards
-> we created an era of chemical mega farms that has led to the DESTRUCTION of our soils, water systems and human health
Zach Bush says it so perfectly: "By learning to work in a co-creative process with mother nature and her extraordinary variety of species, farmers and consumers will participate to witness richer soils and more abundance of life and health than has been seen in human history"
Chronic disease, allergies, food sensitivites, gut issues, hormonbal imbalances - all of those issues are on the rise and are expected to increase to 57% by the end of 2020.
Creating an extraordinary pressure on our health care system. It's time to get our hands dirty and start growing food again. Who is with me? Comment below, if you are growing anything in your own garden, containers or pots.
P.S. If you want to find out more about how food can help restore and repair your gut, join my Masterclass on June 17th, where I will talk about digestive system, leaky gut and ways to restore it naturally.
Sign up here:
3 Ways to Increase better Digestion and Decrease Inflammation
There is ONE question that I am getting asked A LOT.
Cordula, what is the one supplement you would reccomend to increase my digestion?
Women, who come to ask me that question usually suffer from a myriad of symptoms that are related to an unbalanced gut integrity. Symptoms, such as experiencing bloating or gas after eating, hives, acid reflux symptoms, stomach pain, feeling lethargic and sluggish after a meal and even women who experience autoimmune flares.
And even though I wish there was that one supplement that would help you alleviat all of these symptoms, it simply does not exist.
However, there are easy steps, everyone can do every day, to set the foundation for a healthy digestion longterm.
They might sound easy and simple, but surprisingly a lot of people struggle with it. Myself included, to be honest.
So - in order to get to the root cause of your digestive unwellness, you need an all encompassing approach taking your health history, your symptoms and your trigger foods into consideration.
But you can see results just by simply doing these three steps:
Paus before you start your meal and take a deep breath in
Chew your Food!
Don’t drink large amounts of water with your meal
The benefits you will see are:
feeling fuller longer
nutrient absorption increases quite a bit
you are supporting your digestive organs, such as the pancrease and the small intestinal tract doing their job more effectively
How can you slow down for your meals?
put your utensils down between bites, allow that quick break to slow you down
count your chews
change your eating environment
I go into details in the video below. Make sure to focus on slowing down and start mindful eating to build a strong foundation for your digestion before you start supporting it with supplements. That way, you are increasing the chances for better results!
Watch the video here:
https://youtu.be/OgaFrNqSC4g
Ginger Garlic Saute
Ginger Garlic Saute
I love making a big batch of this as a side or addition to my salads during the week. The combination of ginger and garlic simply can’t be beat and adds a punch to any meal. Loaded with healthy hormone balancing purple cabbage, carrots and sesame, this makes for a great side along tempeh or meatballs.
Ingredients Serves 2
🌱2 teaspoons sesame seeds, toasted
🌱1 tablespoon coconut oil
🌱1 small onion, thinly sliced
🌱2 cups shredded purple cabbage Sea salt and black pepper
🌱1-inch piece of ginger, grated
🌱2 large carrots, shredded
🌱2 garlic cloves, minced
🌱½ teaspoon toasted sesame oil
Directions
To toast your sesame seeds, heat a dry sauté pan on low flame. When the pan is hot, add the sesame seeds. Toast for about 2 minutes until golden. Remove the sesame seeds from the pan so that they don’t continue cooking. Set aside to use in the final step. Next, take a sauté pan and add 1 tablespoon of coconut oil. When the pan is hot, add the onions. Sauté until soft. Add purple cabbage, salt, and black pepper. Allow the cabbage to soften. Next, add ginger, shredded carrots, and garlic. Sauté for 2 minutes. When the cabbage and other vegetables are soft to your liking, turn off the flame and top with toasted sesame oil and toasted sesame seeds.
Making vegetables exciting will strengthen your ability to maintain a healthy diet that encourages energy and healthy digestion. So many people fall off the wagon because they think healthy eating has to be bland. That couldn’t be further from the truth. Eating well isn’t about encouraging boredom and blandness, it’s about nourishment on a deeper level, and pleasing your tastebuds and your body at the same time. 😁
For more food inspo, please join my Facebook Group:
How is Your Health, Really?
I have decided to create my blog posts around monthly themes, to keep consistency and to keep it interesting and valuable for you.
So, for the month of April, I chose Mindset & Mindfulness.
These past weeks have been very stressful for all of us and I believe if we start to create opportunities for ourselves during these bizarre times, out of all of the "bad" - "good" will eventually reappear.
How is our Health? Really?
Statistic tell us that our society is healthier than ever.
People grow older and life expectancy rates appear to have increased.
However, is a long life necessarily a healthier life?
When we look past the numbers, we see that childhood obesity is on the rise. We see that allergies have become out of control and we see chronic disease has jumped up exponentially within the past 50 years and let’s not forget Alzheimers disease and Dementia, both of them having been linked to chronic inflammation.
How is our health, really?
I believe a shift needs to happen in our society? What do you think?
A shift in our belief system, which assumes that we need to have to fight our symptoms.
The belief system that our symptoms ARE our disease
The belief system that health is the absence of disease.
Whether this means medical intervention for acid reflux as our first response or anti-depressants when we experience trauma and need to heal both inside and out. Sometimes it takes time and there is no quick fix.
How about if we start to listen to our bodies again, take a moment and listen to our symptoms, feeling them and then with a curious mind and a firm belief that our bodies are designed to always try to keep us alive, decipher where it is out of balance and needs our support.
ACID REFLUX:
Instead of reaching for the antacid right away, reach for the apple cider vinegar before meals. It’s likely that your stomach acid is actually too low.
TENSION HEADACHES:
Instead of reacing for the quick fix such as Tylenol, think back and look at your water intake for the day. It’s likely you are dehydrated or did you even move your body enough? Or perhaps you ate something that you are reacting to?
Yes, taking time to listen to your body is not a quick fix, which society has become so accustomed to.
But, what is happening in the world right now, is a clear indication to me that our internal health is not the most robust despite all of our medical advances.
What are your thoughts?
P.S. in my upcoming free 5 day Hashimoto’s Thriver Program, I will show you exactly which areas in your life you will need to address to become a Hashimoto’s thriver, to shift from surviving to thriving.
I know it is possible, because I have been in your shoes!
Imagine a life with energy! Imagine a life without the brain fog, the joint pain, the hair loss, the confusion around what and how to eat?
I’ll cover it all during those 5 days. Please join me! We are starting soon, April 20th, we’ll go live.
Register here if you want to reclaim your life:
https://cmholisticnutrition.lpages.co/5-day-hashimotos-challenge
Holistically Yours,
- Cordula, R.H.N
How to eat Real Food?
Let's make this a year of small changes and big results, okay?
The term "eating clean" has been hyped up and thrown around quite a bit in the past year. However, I am truly not a big fan of it.
To me it sounds like a word, that puts judgement on food and pressure on us. When there is "clean" food, then there must be "dirty" food. How do you determine which is which?
Oftentimes, entire food groups are being demonized. Carbs, high fat, meat....you name it. It seems like each century brings a different culprit to the forefront - only to be reversed in the next one. It is kind of comical, isn't it?
That is why I really like the term "Real Food". As a Registered Holistic Nutritionist, I learned so much about the detrimental effect of non-nutrient foods and processed foods and when you think about it: There is never a mindset or shift towards promoting to eat more fries and donuts for better health, right?
However, that is what is promoted in the media and this is what we are exposed to in our daily lives: Processed Foods and simple sugars.
When I was first diagnosed with my autoimmune Hashimoto's, it never really looked at food labels to see what type of ingredients I was consuming, I sort of trusted that whatever is in the grocery stores must have been proved and tested and must have been defined as fit for human consumption. I mean - I wasn't eating from Fast Food Restaurants.
But I felt horrific and my antibodies were sky high. I intuitively knew that I had to look into making food changes as a way of bettering my symptoms and health. I mean, I was diagnosed with a chronic health condition, which scared the heck out of me.
So, if you are at the cusp of trying to figure out, how to really nourish your body and mind with real foods, follow these three basic and easy to incorporate first steps.
1. Shop the perimeter of the grocery store
This is where you find the produce. Real food that has actually grown naturally and was not produced and stripped of its molecules and nutrients in a lab or factory, Avoid the middle aisles for the most part. Make sure that your grocery cart is filled with 80% fresh produce to take home and to be prepared by you
2. Have a Meal Plan lined up and have a meal before you go shopping
this is two-fold. You are very likely to shop for the wrong items, when you do your grocery shopping on the fly, possibly being hungry with your blood sugar at the bottom which sends you over to the snack aisles almost immediately
Make a Plan! Know the meals that you will be preparing, know what ingredients to shop for and then go in there in a confident manner, knowing exactly what to get. This alone will probably save you a good amount of money and will help you stay on track
3. Organic Food / Seasonal Food
I hate to break it, but buying organic is going to be a deal breaker. It was for me for sure. Especially if you are dealing with chronic inflammation, such as in an autoimmune condition, it is very likely that your liver is a bit bogged down and not detoxifying properly on the daily. If you are eating produce, that is doused in pesticides and grew on heavily fertilized soil, you body will naturally absorb residues of it and therefor, your toxic load will increase along with it.
But organic food is so expensive and I can't really afford it.
Well, there are ways. You know what, I will explain how in my next newsletter and I will give you a glimpse into what my family does, having 2 young girls to feed and look after.
Please stay in touch, let me know what small changes you are hoping to implement this year for yourself. I would love to hear from you.If you have any questions, please also reach out. I am very happy to help!
In the meantime, eat well and try to eat real food.
Holistically Yours,
Cordula, R.H.N.
Have you been sleeping well lately?
A good night's sleep. The struggle is real.
I have been having really weird nights lately and I was blaming it on the moon at first but now that the full moon is long gone, I can't use it as an excuse anymore.
How about you?
I now actually need to step back and start being a stickler to my nighttime routine in order to get a rejuvenating night's sleep.
In our world, which is chock full of the hustle and the bustle and the "business" of our days, we oftentimes disregard sleep as being something that we all have to do, but if it doesn't really happen to the fullest every night, it's considered not a big deal.
It's even considered "normal" because everyone is not sleeping well most of the time. It's almost like cutting corners. Am I right?
Let’s clear a few things up right out of the gate.
You can’t catch up on sleep. If you get two hours one night, and ten hours the next night, it doesn’t even out.
Drinking alcohol before bed means that the alcohol is metabolized through the night and will reduce your REM sleep (or rapid eye movement).
Counting sheep actually prolongs your journey to slumberland.
Cutting corners with your sleep will definitely make you feel brain foggy, it will increase internal inflammation and it will mess with your hormones, as cortisol will go up and melatonin and growth hormone levels will subsequently go down.
Here are some tips to introduce a good night's sleep:
1. Eating more cooling foods
If your diet contains too many foods like spicy food, alcohol, caffeine, and sweets - it’s likely that your liver is overwhelmed at night
2. Cup of Moon Milk
I love this new drink. check it out and let me know how it works for you. https://www.healthyplanetcanada.com/botanica-lavender-moon-mylk-110g.html
3. Darken your bedroom, really dark
The darker your bedroom is at night, the more melatonin you secrete
4. Acupressure Massages
You can find the pressure points about an inch behind your lobe, between your ear the base of your skull. There’s a slight depression there, and if you gently massage it in a circular motion (about 100 times), you should find yourself in a more relaxed space and better able to fall asleep.
5. Hot water foot soak
When you can’t sleep, you’re likely overstimulated. Whether the imbalance of energy is located in the liver, the heart, or the brain, you’ve got to find a way to deplete the energy in the body and encourage the calm.
Helping the blood flow away from the brain can be a game-changer. Soaking your feet and lower legs in hot water expands the blood vessels and draws blood away from the top half of your body.
I hope, you'll find these tips helpful.
Please drop me a line, if you decide to try them out!
Sleep tight,
Holistically Yours
Cordula