Green Goddess Smoothie

Green Goddess Smoothie

From “Crazy Sexy Diet” by Kris Carr,

Featured in Yoga Journal Oct. 2011

 

Ingredients: (Use organic where possible)

1 avocado, peeled and pit removed

OR try ½ cup raw almond butter

1-2 pieces of fruit such as apple, pear, banana, or cantaloupe

1 cucumber

1 handful of kale, romaine lettuce, or spinach

Coconut water or purified water

Stevia, cinnamon, or cacao to taste (optional)

Combine ingredients in blender.  Vary amounts to taste.

Healthy Stuffed Cabbage Rolls

Healthy Stuffed Cabbage Rolls

From Clean Eating Nov/Dec 2009

 

Ingredients (use organic where possible):

Cabbage Rolls:

1 cup brown rice

1 medium head green cabbage

1lb ground Turkey breast

1 medium yellow onion, chopped and divided

3 ripe on-the-vine or roma tomatoes, seeded, cored, and diced

1 tsp dried oregano

1 tsp cinnamon

1/8^th tsp cayenne pepper

½ cup whole wheat or gluten free bread crumbs

2 large eggs

Sauce:

Olive oil

1 6-oz. can tomato paste

1 4-oz can or fresh sliced mushrooms

¼ cup apple cider vinegar

1 tsp dried oregano

1 tsp cinnamon

1/8 tsp cayenne pepper

1 T fresh thyme, minced

Sea salt and fresh ground black pepper to taste

Cook rice. Boil a large pot of water over medium-high heat. Put cabbage head in a colander and pour boiling water over it. Remove 8-9 leaves of cabbage and set aside.  Chop remaining cabbage. 

Sauté turkey in a skillet over medium-high heat for about 5 minutes or until no longer pink.  Reserve 2 T of onion for sauce and add remaining onion to turkey in skillet.  Sauté for an additional 3 minutes or until onion is no longer translucent.  Add tomatoes, oregano, cinnamon, and cayenne, and sauté for another 2 minutes.  Remove pan from heat.

In a large bowl mix cooked rice, bread crumbs, and egg whites; then combine with turkey mixture.  To stuff cabbage rolls, place about ½ cup turkey mixture in the middle of a cabbage leaf fold outer edges into the middle and bottom edge up and roll away from you until sealed.  Secure with toothpicks.  Preheat oven to 375 degrees.

To make sauce heat olive oil in a medium saucepan.  Add reserved 2 T onion and sauté for 2 minutes.  Stir in tomato paste, mushrooms, ½ cup water, vinegar, oregano, cinnamon, cayenne, and thyme.  Season with salt and black pepper.  Cook for 2 more minutes.  Remove from heat and spread 1 to 2 Tbsp sauce into a medium-sized casserole dish.  Place all stuffed cabbage leaves into dish and pour remaining sauce overtop.  Cover dish with aluminum foil and bake for 45 minutes.

 

Baked Haddock Italiano

 

Baked Haddock Italiano

From “The Paleo Diet” by Loren Cordain phD

Ingredients:

2lb haddock

6 T olive oil

3 cloves garlic, minced

1 red onion, minced

1 green pepper, chopped

4 tomatoes, diced

6 T fresh chopped parsley

1 tsp dried basil

1 tsp dill weed

1/8 tsp black pepper

2 T lemon juice

Thoroughly wash haddock in cool water and set aside. Heat oil in a heavy skillet, and sauté garlic and onion until tender.  Add green peppers and continue to sauté on low heat until tender. Add tomatoes, parsley, basil, dill, and black pepper.  Remove from heat and spread half the sauce in the bottom of a 9 x 13 inch baking dish.  Place fish on top, and pour remaining sauce over entire fish.  Sprinkle with lemon juice.  Cover with foil, and bake at 375 degrees for 15-20 minutes or until flaky.  Serves four.

Spinach Salad with Lemon Poppy Seed Dressing

 

Spinach Salad with Lemon Poppy Seed Dressing

From Kathi Bratberg

Salad: (use organic ingredients whenever possible)

baby spinach greens

blueberries

strawberries (sliced)

mozzarella cheese (optional)

Choose from pine nuts,  hazelnuts, or pecans

Dressing:

2 T cream

1 tsp poppy seeds

juice of 1 lemon (about ¼ cup)

strips of lemon peel from 1 lemon

1 whole shallot, peeled

2 cloves garlic, peeled

1 tsp. kosher or sea salt

½ tsp whole black peppercorns

¾ cup light olive oil

Place all ingredients in a blender or food processor with only 2 T of the olive oil.  Process until smooth.  Slowly trickle the remaining olive oil through the top.  Adjust seasoning to taste.

Stem Cells for Youthful Skin

Stem Cells for Youthful Skin

     Your skin’s capacity to replace dead skin cells with new ones is important to maintaining youthful-looking skin. This process of continuous self-renewal is governed by epidermal stem cells.  As we age, stem cell activity dramatically declines and the skin’s capacity for self-renewal diminishes.  Stem cells from plants grown in the high mountain regions of Europe may protect the skin from environmental stress and damage by activating epidermal skin cell activity.

     These plants grow where they have to endure high altitudes, extreme cold, dry air, and high levels of ultra-violet radiation.  The ability of these plants to withstand harsh environments prompted researchers to investigate using these plants as a source of protection for human skin cells.  Researchers found that applying selected plant stem cell extracts to the skin offers protection to the epidermal stem cells; which in turn prolongs cell life and enhances cell function.  These newly activated skin cells may then engage in their important functions of manufacturing proteins, collagen, and lipids needed to repair damaged skin, and help maintain skin elasticity.

     Skin care products are only effective if they are absorbed into the skin. Many cheap skin care products are missing key ingredients that allow the active ingredients to penetrate into the skin.  Micro needling is a new way to increase absorption of skin care products, and Stem Cell serum in particular. This is the same technology as is used in collagen induction therapy or CIT. At Alternatives you may purchase a medical roller for use at home, which increases the absorption of Stem Cell Serum and other recommended products by up to 80%!

For more information about which products are safe to use when micro needling, CIT, plant-based Stem Cell Serum, and home use medical rollers, contact Alternatives at 402-827-9450. Free consultations with an Aesthetician are available.

Men Need Skin Care Too!

     Do you have acne scars that have been bothering you for years?  After all, men rarely use make-up to cover up their skin imperfections.  What about sun damage, or aging spots?  There is something that can be done.  It is called Collagen Induction therapy or CIT.  Collagen induction therapy is a medical procedure done in our office by an Aesthetician.  CIT remodels that scar tissue and promotes new collagen formation.   The result is a greatly noticeable difference in the appearance of the skin.  The scar fades and becomes almost indiscernible.  This procedure does not require much if any downtime, and can be done in 60-90 minutes.

It is extremely safe and very effective.  Watch this short video demonstrating theprocedure on Omaha.com.  Call 402-827-9450 to schedule a free consultation in a very private setting to see if CIT is right for you!

Cleaning and Greening Benefits your Body in Spring

Cleaning and Greening  Benefits your Body in Spring

Kathi Bratberg, RN, MS Holistic Nutrition

Spring is the greening season; a time for planting and new beginnings. In Traditional Chinese Medicine (TCM includes acupuncture and herbal remedies), the organs that predominate in the spring are the liver and gallbladder. Spring is the perfect time for liver detoxification and balancing.

The liver is the body’s master laboratory. It stores and distributes nourishment for our whole body and filters toxins from the blood. We have plenty of toxins here in America: bath and body products we apply in the morning, chemical additives in the food we eat, and the chemicals in the air, water, and surfaces we touch keep our livers busy throughout the day.

The liver cells make bile to break down the fats we eat. The bile is then stored in the gallbladder. The liver stores glycogen, which can be converted to sugar for the body’s emergency energy needs, or if our blood sugar falls too low. These are but a few functions of our mighty liver!

As the weather gets warmer in the spring, our bodies no longer need the heavy, warming, oily foods that were good for us in the cold weather. It’s time to lighten up and “green” the diet with fresh vegetables; the following are particularly good for supporting your liver:

Beets

Cabbage

Celery

Parsley

Cilantro

Carrots

Kale

Arugula

Dandelion greens

Mustard greens

Spinach

Make sure they are organic or your liver will be busy eliminating the herbicides and pesticides that are used on regular commercial vegetables! Try paring them in recipes with low glycemic foods, organic raw nuts and seeds, wild caught fish, organic eggs, organic chicken, and organic turkey. Use organic cold pressed extra virgin olive oil as well but remember not to overheat it as this will damage the oil and destroy its nutritional benefit.

Put some lemon in your first glass of water; then try to drink at least 64 ounces of filtered water throughout the day to help flush toxins from your body.  Exercise regularly and use infrared sauna to work up a sweat. The skin is your largest organ and one of its functions is to aid in removing toxins through sweating. Look out for your liver during “spring cleaning” your home environment by using non-toxic cleaners and chemicals. Avoid skin contact with the cleaners.  

Two supplements we recommend that are available at Alternatives are Milk Thistle and Olive Leaf Extract to support and disinfect the liver. To cleanse your liver we offer a Spring Liver Detox program at Alternatives. It is an 18 day restricted diet that includes a specially formulated protein shake with ingredients that cleanse and detoxify the liver. Cleansing your liver is a great way to jump start any weight loss program, increase your energy, and prepare your body for the hot summer months to come!

Blessings for a great spring season! –Kathi Bratberg, RN, MS Holistic Nutrition

For more information about our Supplements, Cleanses, Saunas, Detox and Weight loss programs call Alternatives at 402-827-9450 or email us at alternativesomaha@gmail.com.