My Favorite Cranberry Salsa

To be fair, I have a lot of favorite food items. I wonder how many of my recipes have the word “favorite” in the title. And realistically, I’ve never had cranberry salsa before this recipe so it’s technically the only cranberry salsa I’ve tried. Easy to make something a favorite when you haven’t tried other variations.

Anyway, my mom used to make homemade cranberry sauce for the holidays, and this is similar, but with a bit of a Tex-Mex twist to it. Salsa is always a fridge staple at our house, so why not make this cranberry salsa a holiday staple?

img_4308What sets this recipe apart from others I’ve seen is the fact that I use monk fruit sweetener instead of regular cane sugar to cut the bitterness of the cranberries. Monk fruit is not an artificial sweetener, and it has actually been used for thousands of years for its antioxidant and anti-inflammatory benefits. It doesn’t impact blood sugar levels the way regular sugar and those chemically artificial sweeteners do (don’t get me started on those).

This salsa is so versatile. It can be eaten by itself, with tortilla chips, or my kids’ favorite – spoon it over goat cheese and eat with crackers. I recently discovered that it is delicious on top of a baked sweet potato, paired with a side of scrambled eggs for breakfast!

Disclaimer: this recipe is not an original creation of mine, unlike the other recipes on this page. I’m not quite sure where the original came from, or I would give a proper shout-out. What I have changed is the sweetener used and I also use a jalapeno with seeds intact because my people like things spicy! (P.S. – I know there is a tilde over the n in jalapeno, but I can’t figure out how to correct that on my laptop.)

To see the Instagram video of the process, click here.

Ingredients:

  • 12 ounces fresh cranberries
  • 3/4 cup monk fruit sweetener (I use this one)
  • 1 jalapeno, seeded if you don’t want too much spice
  • 1/2 cup cilantro
  • 4 green onions
  • 2 tablespoons lime juice
  • Pinch of salt

Directions:

  1. Throw everything in a food professor or high powered blender and blend to desired consistency. You want it to be chunky.
  2. Chill in the fridge for a few hours before serving – I think the flavors taste best the second day.

Happy Thanksgiving week! I’d love to hear your thoughts on this version of the recipe. Be sure to leave a comment and let me know!

Stop Sabotaging Yourself: Beating Chronic Pain and the Toughest Obstacles

Jennifer Loehding is a health and business coach, blogger, podcast host, speaker, and author. Her memoir, Beat the Toughest Obstacles, highlights the period in her life when she was able to recover from the pain and frustration that comes with a diagnosis of Atypical Trigeminal Neuralgia. After years of getting no answers from medical professionals, Jennifer decided to find the best path to healing for herself.

Her story is inspiring and encouraging and a reminder not to be limited by a label! Download here or listen wherever you get podcasts.

Key Topics:

  • dcm_2855-edit copyJennifer’s health journey and her diagnosis of trigeminal neuralgia
  • What is the butterfly effect and how it impacts our
  • How to stop sabotaging self belief
  • How to let go of the unnecessary
  • Setting priorities
  • How a therapeutic ketogenic diet changed her life
  • How she maintains health pain-free
  • How making one small change makes a difference

Learn more about Jennifer at JenniferLoehding.com.

Don’t forget to try out Swanson vitamins here and use the code whole20 for 20% off your first purchase!

Biohacking Hunger Hormones and Blood Sugar to Survive the Holidays

Steve Welch is a nutrition research expert and past guest on the show. He is the co-author of the book, The Ketogenic Key. In our first episode, he shared why fat is good and doesn’t impact cholesterol the way we have been told. In this episode, we discuss why people get stuck in the cravings cycle over the holidays and how to combat that with a few easy tricks!

Key Topics:

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  • How to avoid the temptation of sugary treats
  • How fat keeps you full and optimizes hunger hormones
  • What leptin and ghrelin are and how they regulate your eating and influence your urge to overeat
  • The importance of nutrient density vs fueling on processed carbs
  • The science behind a post-meal walk
  • Brain-boosting benefits of exercise
  • Benefits of fasted exercise
  • Best post-workout fuel
  • The impact of ketones on our immune system

Learn more about Steve at his website here.

Don’t forget to use the code whole20 for 20% off your vitamin and supplement needs at http://www.Swanson.com

Stop Fearing Fat!

Have you been told to stay away from egg yolks? Are you trying a low fat diet to improve your cholesterol? Is cholesterol a good indicator of health or a risk factor for disease?

We go there in this episode!

“Cholesterol is so important that your body will manufacture it if you don’t eat enough of it.” – Steve Welch

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Steve is a NESTA certified Fitness Nutrition Coach and former publisher of the world renowned medical journal CHEST. His background in medical publishing provides him with insights into assessing medical and nutrition research, which he uses to educate others to improve their own health and fitness.

He is coauthor of the new book “The Ketogenic Key,” which is available in stores now.

In this episode we cover:

– Why we fear fat

– The history of low fat diets and why the data is skewed

– Why our bodies need fat to function

– The cholesterol conversation

– Carbohydrates, cholesterol, and inflammation

– How cutting extreme calories can backfire

– Individualizing the approach for YOU

This is such a fascinating interview that I hope you enjoy and learn from as much as I did!

Learn more about Steve at http://www.ketosteve.net or on Twitter at @ketosteve.

Ketosis for Mental Health with Dr. Lori Shemek

Dr. Lori Shemek is an award-winning, bestselling author of How to Fight FATflammation, The Ketogenic Key, Beginner’s Guide to Intermittent Fasting, and Fire-Up Your Fat Burn. She is a leading health and weight loss expert who has been featured in countless publications and TV shows. She is also known as “The Inflammation Terminator.”

In this episode, Dr. Shemek shares about her new book, The Ketogenic Key. She shares what the keto diet is, how ketosis benefits our mental health, benefits of intermittent fasting, how inflammation is a threat to our health and well-being, and practical ways to implement changes to your lifestyle.img_9384

Podcast is available on the show page or wherever you get your podcasts!

Key topics addressed:

  • The importance of the ketogenic diet and how it isn’t a fad
  • The deal with carbs and sugar
  • Creating metabolic flexibility
  • The difference between low carb and keto
  • Intermittent fasting, autophagy, and mitochondrial biogenesis
  • The raw broccoli test for hunger
  • Who should not practice intermittent fasting
  • Why women NEED protein as we age
  • The benefits of healthy fat
  • Types of inflammation and the effects
  • How to do keto in real life
  • What kind of alcohol is okay for keto

Her book, The Ketogenic Key, is a perfect guidebook for all things related to ketosis, and is a great way to learn how to enhance your brain and body health in an easy to understand way. It is available wherever you purchase books!

How Food is Mood – Interview with Ali Miller, RD

Ali Miller is a registered dietitian, integrative functional medicine practitioner, and author of Naturally Nourished, The Anti-Anxiety Diet, and The Anti-Anxiety Diet Cookbook.

In this episode we discuss the concept of food as mood, how neurotransmitters play a role in gut health, and how your stress response affects your overall health – from mental wellness to reproductive function to immune health.

She explains the 6 approaches she takes to restoring our bodies to their rightful state, how to biohack our bodies and create metabolic flexibility – and simple tools to reducing panic and anxiety during times of stress.

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Key topics covered in this episode:

  • Blood sugar regulation is key to balancing mood.
  • The imbalance of our stress response in the HPA axis and how “the body has to feel safe to do well.”
  • Reduce inflammation, reset the microbiome, repair the gut lining, restore micronutrients, rebound the adrenal glands, and rebalance neurotransmitters.
  • What excessive screen time does for our dopamine.
  • How 90% of serotonin is produced in the gut and why probiotics can be nature’s Prozac.
  • Breath is the most powerful way to harness the HPA axis and how to use mantras.
  • How she uses a strategic ketogenic approach with her clients and the reasons it has been beneficial for so many of them.

To download and listen to the full episode, click here. For the link to iTunes, click here.

To learn more about Ali and her work, head to http://www.alimillerrd.com or check out her podcast at http://www.naturallynourishedrd.com.