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Delicious Nutritious
Nutrition Therapy for Vibrant Health
Nutrition Therapy for Vibrant Health

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Suffering from a winter cold? This handy chart shows foods that create more sniffles vs. help clear them away.

Stock these easy, healing foods in your freezer, fridge & pantry:

- frozen berries and kale for smoothies; add a squeeze of lemon juice plus any ground seeds like hemp, flax, chia, pumpkin or sesame
- miso soup packets or miso paste to add to water, which tastes fantastic in everyday recipes, too
- chicken, beef or veggie broth
- frozen veggies to steam or add to soup
- Cold Care and Throat Coat teas by Traditional Medicinals
- Kick Ass Immune and Get Over It! tinctures by Wish Garden Herbs


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Butternut Squash Soup - Yum!

Super easy to make:

1. Wash and cut a squash in half. Remove the seeds.
2. Place both halves face down in a baking pan (Pyrex glass is good) in 1/2 inch of water.
3. Bake at 375, steaming the squash for about 45 minutes until it is soft inside. When the outer skin starts to brown, lift gently with tongs to check for doneness.
4. Allow to cool enough to scoop squash out and into a blender.
5. Add a little chicken or veggie broth, or just water, with olive or coconut oil for creamy texture, sea salt and cinnamon.
6. Blend! Dust with cinnamon and add pecans for crunch.


Berry Happy Morning Smoothie!

Here's what a nutritionist is loving for breakfast:

-1 cup berries (any variety of organic, fresh or frozen) or mix 1/2 cup berries and 1/2 cup frozen mango chunks
-2 handfuls fresh spinach leaves or 2 kale leaves with the middle stems removed, may substitute 1 cup frozen spinach or kale (it is compacted that way)
-1/2 cucumber, peeled if not organic
-1 tablespoon ground flax seeds
-1 tablespoon chia seeds
-1 tablespoon hemp hearts
-1 tablespoon coconut oil or MCT (medium chain triglyceride) oil
- at least 20 grams protein in a hypoallergenic protein powder
- blend with water sufficient to combine, may use a little coconut water for sweetness and electrolytes


TIP: Berries and leafy greens are very susceptible to absorbing pesticides, so buy organic when possible. Whenever you have a favorite food that you eat almost daily, upgrade to the cleanest choices you can make.

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Catherine Layden, Board Certified in Holistic Nutrition
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