Janna Hasbrouck
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Golden Turmeric Latte -- Heaven in a Mug!

5/3/2018

 
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​I’m so excited to share this recipe with you!  I have recently fallen in love with turmeric lattes after trying Gaia’s “Golden Milk” which is a delicious and easy to use powder that you simply add to warmed almond or coconut milk. This led me to creating my own recipe because when I get obsessed with a food I want to know how to make it.  So, I dove into playing with different versions until I had a recipe with the ideal combo of yumminess, healthiness, and ease of preparation. I’m happy to say this recipe hits the mark on all counts!
 
Let’s first take a look at why turmeric is awesome.  Basically, it’s a ninja spice that, due to its active ingredient curcumin, has the potential to help with multiple health concerns such as Alzheimer’s, heart disease, rheumatoid arthritis, cancer, ulcerative colitis, and some forms of depression. One of the reasons this one small compound is such a powerhouse is because it has two main benefits for the body:

| #1 Anti-inflammatory
Chronic pain, as well as countless other diseases such as heart disease, type-2 diabetes, and stroke, are all associated with inflammation. Anyone who is highly motivated to be as healthy as possible, for as long as possible, will want to reduce inflammation to give their body the best support possible. Turmeric’s anti-inflammatory properties are widely recognized, which makes adding it to your daily routine an easy yes.

| #2 Antioxidant
Antioxidants are vital to our health because they provide protection from free radicals and turmeric is being shown to be one of the most powerful antioxidants available to us. We want all the protection we can get from free radicals because these unstable atoms place oxidative stress on the body which contribute to chronic disease, speed the aging process and causing cell mutation as in cancer and tumors. 

So, does this make turmeric a cure all? No, nothing is that simple in the nutrition and health world. How effectively your body uses the compounds found in turmeric depends on many factors including current diet and medications. For optimal health, it’s essential to eat a varied diet of nutrient dense foods, avoid foods that stress your body, and take care of your emotional body as well as your physical one.
 
This might seem like a daunting task, especially if you’re unsure of where to start, which is why I am here to make it EASY and FUN and YUMMY by offering a detox as a perfect place to begin. By shaking up your current patterns, feeding yourself deeply nourishing foods, and making yourself and your health a priority, you will learn invaluable tools that will allow you to thrive in all areas of your life.
 
Do not miss the opportunity to join the other fearless detoxees who've committed to the Mind-Body-Spirit Detox beginning May 16th. It is the easiest, most effective way to optimize your health, re-energize your body, and rejuvenate your mind and spirit; simply one of the most profound commitments you can make to your health! People have come up to me years, after doing this detox; they tell me it changed their life, their relationship with food, and how they care for their body… not bad for a two-week commitment!  
Click here for details and registration:
Mind-Body-Spirit Spring Detox
Note:  If you’re currently on medications or have health concerns always check with your doctor before making any changes with diet or supplements.

Golden Turmeric Latte
The black pepper may seem like an unusual addition, however, not only does is give the latte an nice bite it is also necessary for our bodies to access the full benefits of turmeric.
Yield:  3 cups
2 Medjool dates
2 tsp grated ginger or 1 tsp ground
1 cup water (or coconut or almond milk for a creamier latte)
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2 ½ tsp turmeric powder
¼ tsp ground black pepper 
1 tsp vanilla
2 cups coconut or almond milk
1/8 tsp cardamom (optional)
Cinnamon to sprinkle on top, if desired
  • Soak dates and ginger in 1 cup of water for 30 minutes.  Note:  If the dates are hard they will soften faster if you use warm water.
  • Place softened dates and the soaking water in a blender.  Blend until completely smooth and place in a small sauce pan.
  • Add remaining ingredients to pan, whisk together and warm gently over medium low heat.
  • Serve with a sprinkle of cinnamon.
  • Extra golden milk and be stored in fridge for 1-2 days and rewarmed.
​Note:
If you want to eliminate the blender step replace the dates with 1T honey or maple syrup and use the ground ginger.

My Most Favorite Chocolate Smoothie ...Ever!

4/18/2018

 
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I recently completed a 14 day whole-foods detox as a way to reboot my energy and step back from some habits that weren’t supporting me to feel my best.  It felt so good to do this for myself and unlike some detoxes in the past, where I struggled from beginning to end, this one felt easy and natural.  I realized there are two main factors for this difference. 

The first is mindset.  All the work I’ve done to find peace with food and my body are most noticeable when I challenge myself to a detox and only eat 100% clean food for 2 weeks.  I still remember my first detox where each craving felt like torture and each food I had to give up felt like a sacrifice… a totally exhausting approach to food! Now I have so much more flexibility and range of choice with how I respond to triggers and challenges.  Much more empowering!
​
The second difference is that I take extra care to prepare foods that bring pleasure, are satisfying, and taste delicious.  My favorite smoothie, the "Super Charged Cacao" is one of the best examples of how food can be both healthy and delicious and is why I'm excited to share this recipe with you!

Why this smoothie is a nutritional powerhouse...
| Packed with antioxidants  
The raw cacao, spinach, blueberries, and maca in this smoothie are rich in antioxidants which are essential to protecting our bodies from the damage (think premature aging and illness) caused by free radicals.

| Boosts mood and energy
Raw cacao and maca powder are both great for energy, something I’m always interested in having more of! And as an extra bonus cacao turns on the hormones that help us feel happy while maca has been shown to help support our adrenals, the hormones responsible for our stress response.

| Brain health 
Coconut milk, raw cacao, and maca all play a part in keeping our brains sharp and healthy.  If you want better memory, more clarity, and sharper focus these foods are a great place to start.
​
| Reduces inflammation   
Both spinach and blueberries are known to be top anti-inflammatory foods.  Why is it important to include these in your diet?  As outlined in this article from the Harvard Medical School “Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's—have been linked to chronic inflammation.”   That kind of info always inspires me to up my nutritional game!

| Stabilizes blood sugar
Because it has the magic combo of fat, fiber, and protein (the essential foundation to stable blood sugar) and uses low glycemic fruits you will get sustained energy from this smoothie rather than the roller coaster ups and downs that come from highly processed and sugary foods.

​And just in case all of those ninja nutrients aren’t enough to convince you to add this to your daily routine the flavor will definitely be a selling point. Because seriously… why not start the day with chocolate!

Happy sipping!
​Janna
Super Charged Cacao
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Serves 2+
​

1 cup coconut water or plain filtered water
½-1 cup almond milk
2 Tbs full fat coconut milk
1 scoop protein powder (Garden of Life Raw is the one I use)
1 Tbs raw cacao powder
1 Tbs ground flax meal
1/5 of an avocado
Pure vanilla extract, to taste (I like a lot)
5-8 drops stevia or to taste
1 tsp. maca powder
2-4 oz. baby spinach
1 pear, seeded and sliced
½-3/4 cup blueberries
4-6 ice cubes if you like it cold 

  • Add everything to blender and blend very well.
Notes:
  • Frozen fruit is fine.
  • Any of the ingredients can be adjusted to your taste.
  • If you need it a little sweeter you can add ½-1 banana but note that this will raise the glycemic index.
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Tired of feeling stressed?  Detoxing may be the answer!

1/19/2016

 
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What does detoxing have to do with stress reduction?

Everything!

One of the most awesome side effects of detoxing is the dramatic reduction of both physical and mental stress.  The reason for this is based on several key factors:

|Clean, Whole Food
There are some foods that increase stress and some that help to reduce it.  Foods such as coffee, alcohol, sugar, and excess salt are all known to strip the body of essential nutrients and undo the work of a healthier diet.  What this means for your body is that normal bodily function is thrown off and has to work much harder to produce the energy you need.

When you dedicate a period of time to eating clean, whole food exclusively, you’re allowing your body to reset and rebalance all of its systems, including your adrenals which are directly connected to whether you feel calm or agitated. Some of the top nutrients to include for stress reduction are vitamins B and C and the mineral magnesium.

| Focus on self-care
When life gets busy it’s easy to lose sight of keeping your own batteries charged, but it’s important to remember that it’s impossible to take care of others, stay productive at work, and manage all the details of life if you’re running on empty. 

If you feel that life is an endless loop of keeping all the balls in the air, leaving you to feel drained and exhausted, then the solution is some serious TLC.  More rest, regular exercise, and some basic pampering (such as Epsom salt baths) are a few of the elements I consider essential to a fully supported detox because they are so effective at recharging and re-energizing both the body and mind.

| Mindfulness
(Also known as paying really close attention).

A recent article in the NYT outlined the connection between staying connected to your body and the ability to build up a resistance to stress.  The basic idea is, if you are not paying attention to the signals your body is sending you, then you are more likely to overreact to stressors.

The solution?  Breathing.  (Don’t you just love simple solutions!)  But it’s not just any breathing; they’re talking about focusing on steady, conscious breaths that allow the mind to settle after it’s been triggered by anxiety or stress.

When you learn to quickly recognize the signs of stress and then mindfully respond in a way that calms the sympathetic nervous system, you will have more mental clarity, increased feelings of calm, and the ability to stay grounded, even when your day hits unexpected bumps!

3 Surprising Benefits of Detoxing

1/14/2016

 
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Winter is such a wonderful time to settle in, cozy up, and focus inward; and one of my favorite ways to reground and get focused is to do a detox.  I learn something new about my health, energy, and mindset every time I make a commitment to clean eating.  Here are just three of the top (and sometimes unexpected) benefits:

| Benefit #1:  A chance to simplify
We all crave simplicity, most likely because it is an essential ingredient to having a calmer, more peaceful life.  But our constant go-go-go lifestyle can make simplicity seem unattainable. 

I’ve found that there are two main challenges we face when it comes to simplifying.  First and foremost is a resistance to letting go of the choices and behaviors that are holding the current chaos and unwanted results in place (such as overwhelm, poor health, stress, etc...).  And the second is not knowing where to start.  

A well-supported detox solves both of these dilemmas by providing a specific structure and clear guidelines to follow so that there is no confusion over what to do or when to do it.  By taking the guesswork out you can focus on experiencing the freedom and ease that comes with fewer choices.

| Benefit #2:  Connecting to the power of food 
The food that goes into our bodies is either turning our health and energy on or it’s turning it off, yet we rarely have the chance to learn what allows our body to thrive, and what causes it to struggle. When you give yourself the chance to step back from your normal eating routine and feed your body only whole and clean food, you are giving yourself a unique opportunity to experience what your body, mood, and energy feel like with excellent nutritional support. 

Past detoxees often tell me (sometimes years later) that it changed their life and relationship with food.  One of the most surprising things people notice is that the food they eat has a direct connection to their stress levels and ability to be relaxed and calm.  Detoxing can also improve energy levels, promote clear skin, support natural, healthy release of body weight, and can boost mental clarity… not bad for 2 weeks!

| Benefit #3:  Freedom from cravings
Cravings can feel all consuming and often add to feelings of being out of control, stressed, and disempowered.  It’s so tempting to label them as “bad” or “wrong” and to feel like we are failing in some way because we do not have the willpower to stay away from certain foods.  This creates a perfect storm for self-loathing, body shame, and seeing ourselves as lacking in some way.

What if we took all labels off of cravings and simply saw them as messages from our body and mind that they are in need of care?  One of the hidden gifts of detoxing is that by taking out the most common craving-foods (sugar, refined food, deep-fried foods, alcohol...) you give yourself the chance to explore the deeper emotional and physical needs that make certain foods almost impossible to resist (even when you know they aren’t supporting your health!).

It is possible to break the craving cycle, and when you do, you open the doorway for more confidence, ease, and freedom.

    Author

    Welcome!  I help people who are ready to live FULL-OUT.  People who are no longer willing to compromise their happiness and are motivated to do what it takes to live a life they love.  Small changes have a huge impact and this blog is about taking one step at a time to create your most amazing life! I look forward to connecting with you soon.
         - Janna

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