Sweet Potato Pumpkin Pancakes Link Integrated Health

20 Minute Recipes – “Pumpkin” Spice Sweet Potato Pancakes

Serves 1 to 21 small sweet potato, baked, peeled, and mashed (approximately ½ cup) 4 to 5 drops of stevia 2 teaspoons unsweetened coconut milk 2 omega-3 or pastured eggs ½ teaspoons aluminium free baking powder 3 tablespoons blanched almond flour ¼ teaspoon cinnamon ¼ teaspoon ground nutmeg ⅛ teaspoon ground cloves ¼ teaspoon ground ginger Zest of 1 orange Grass-fed butter, ghee, or avocado oil for cooking and serving. Whisk together the sweet potato, stevia, coconut milk, and eggs until well combined. Add the baking powder, almond flour, spices, and [...]

Dopamine Brain Missing Link Integrated Health

Dopamine And Your Emotional Health – 3 Things You Must Know

Dopamine is a key player in emotional health. People who have poor dopamine levels can suffer from depression, social anxiety and lack of motivation. Regulation of this neurotransmitter is crucial for optimal mental and emotional health. Depression Dopamine is an important necessary neurotransmitter for our frontal lobe function in our brains and for us to feel connected and enjoyment with activities. Low dopamine contributes to a decrease in the reward mechanism of the brain and in return, often those people affected have [...]

Illustration about Probiotics link integrated health.

Your Ultimate Pre/Probiotic Guide – Everything You Must Know

Bloated stomach? Endless flatulence? Wicked diarrhoea? Believe it or not, you don’t have to live with these symptoms.Ever wonder why it takes so long for the food that we eat to make its way through our stomach? As it turns out, one of the numerous reasons has to do with the importance of both prebiotics and probiotics in our stomach. Both prebiotics and probiotics are naturally occurring microorganisms found in our stomach and intestine, which are both known as [...]

Brussel Sprouts 45 Link Integrated Health

20 Minute Recipes – Crispy Brussels Sprouts with Balsamic Dates

Serves: 41 pound brussels sprouts stems removed, cut in half ½ cup avocado oil or olive oil 2 teaspoon iodized sea salt, divided 1 tablespoon balsamic reduction* ½ cup pitted dates, finely chopped juice of ½ lemon ½ cup slivered toasted almondsPreheat the oven to 350F Toss the halved brussels sprouts in the oil and spreads in single layer on baking sheet. Sprinkle with salt. Bake for 20 to 30 minutes, until the brussels sprouts are golden, and a bit crunchy on the outside and soft on [...]

Vitamin D written in the sand link integrated health

Your Ultimate Vitamin D Guide – Everything You Must Know

Vitamin D is a fat-soluble vitamin that is found organically in a few foods. Due to a few natural foods containing Vitamin D, it is added to many (bread, milk etc) and available as a supplement. Vitamin D is also produced endogenously when skin is exposed to UV rays from the sun, depending on your position in the world this could be limited. It is important to note that Vitamin D intake from; food, UV rays and supplements is biologically inert meaning it [...]

Fish oil capsules in a spoon Fish oil capsules with fresh fish on white background Delicious portion of fresh salmon fillet with aromatic herbs, link integrated health

Your Ultimate Omega 3 Guide – Everything You Must Know

Omega-3s are one of the fats that actually have gotten a lot of good press.  In this case, it’s actually still not enough as recovery from the ages of demonizing fats in our diets.  There are two main Omega-3 types: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).  The simple way to look at them is EPA is what is responsible for the anti-inflammatory properties of omega 3’s while DHA supports the brain and nerve tissues.  Both EPA and DHA [...]

Yellow pills forming shape to B alphabet on wood background link integrated health

Your Ultimate Vitamin B Guide – Everything You Must Know

What Exactly are B-Vitamins? B vitamins are eight nutrients that are essential to human function, as our bodies cannot produce them on our own. Due to many lifestyle factors such as; excessive stress, highly processed carbohydrate diets and GI issues the majority of people are not getting enough of these crucial vitamins. B1 (Thiamine) – Anti-stress and protects the immune system. B1 also plays a large role in the metabolism of glucose. B2 (Riboflavin) – Necessary for red blood cell (RBC) production [...]

Zinc material sign link integrated health

Your Ultimate Zinc Guide – Everything You Must Know

Zinc is an often overlooked mineral that plays a vital role in optimal health. Zinc is a catalyst for over 300 enzymes and involved in aspects of cellular metabolism meaning the more sufficient your levels are the better your energy! Lesser known benefits of zinc range from protein synthesis, testosterone production and immune system support; all key for supporting lean muscle mass. Testosterone Production Zinc is most popular in building lean mass due to its ability to increase testosterone production. One [...]

shot of sauteed kale with cranberries and pine nuts link integrated health

20 Minute Recipes – Turkey Bowl with Kale and Sweet Potatoes

Turkey Bowl with Kale and Sweet PotatoesPrep time: 20 min Servings – 4 Ingredients2 cups Turkey breast (cooked and chopped) 3 cups Dinosaur kale (cut into bite-sized pieces) 1/4 cup Dried cranberries 1/4 cup Toasted sunflower seeds 1/4 cup olive oil 2 tbsp Cider vinegar 1 tbsp Dijon mustard 2 tbsp Real maple syrup 3 strips Cooked bacon (crumbled) 2 Sweet potatoes (peeled and cubed)InstructionsPut the sweet potatoes in a saucepan and cover with cold water. Bring to a boil and reduce heat to a simmer. Simmer for 10 to 15 minutes, until tender. Drain. Massage the kale in a large bowl for several minutes, until leaves are soft and broken down. Add the potatoes, [...]

Three Powerful Herbs to Help Battle Inflammation Link Integrated Health

Three Powerful Herbs to Help Battle Inflammation

There are numerous anti-inflammatory herbs available, the three we have selected are well researched and adept in decreasing inflammation in the body. Turmeric (Curcuma longa) – Turmeric accounts for the yellow colour of curry and American mustard and has a distinctive sharp flavour. Tumeric is recommended for inflammatory disorders, including arthritis, tendonitis, and autoimmune conditions. A recommended dose of 400 to 600 milligrams of turmeric extracts (curcuminoids) two dosages per day is average for maintenance. Look for products standardized for 95% curcuminoids. Ginger – Powdered dry ginger is an excellent [...]


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