Bone Broth Recipe

Ingredients

• 1-2 lbs organic chicken/turkey or grass-fed beef, preferably with cartilage and feet (lamb and pork bones can also be used)
• 2-3 organic carrots, largely chopped
• 2 stalks organic celery, largely chopped
• 1 organic onion, largely chopped
• 1 organic Bay leaf
• Filtered water 
• 1 tbsp raw unfiltered apple cider vinegar
• 1 tbsp organic whole peppercorns (optional)
• 2 cloves garlic (optional)

Equipment

• Crock pot
• Measuring cup
• Measuring spoons (I love these – they’re magnetic so just stick to the stove top to use whenever you need it)
• Glass Mason jars
• Freezer-safe glass storage containers

Directions

1. In a medium to large crockpot, add bones, carrots, celery and onion and fill with filtered water to the top of the pot.
2. Add the vinegar to the pot, cover and cook on low for 24 hours.
3. Turn off heat and strain broth through a cheesecloth or sieve.
4. Store broth in glass Mason jars and refrigerate for up to 1 week or freeze to use at a later time. Can be kept in the freezer for several months.

Keep the bones (not the vegetables – toss them and use a new set of vegetable scraps) and make another batch of bone broth. Just repeat all steps in the directions. I find I can reuse chicken and turkey bones at least 2 times, while I can use beef bones about 3-4 times.

Makes about 3 pints per batch.

For more information and to learn about the benefits of bone broth, please see the original blog post here.

Pumpkin Cheesecake

 

Prep time

20 mins

Cook time

1 hour

Total time

1 hour 20 mins

 

A creamy pumpkin cheesecake made with healthy real-food ingredients and minimal sweetener!

Author: Wellness Mama

Recipe type: Dessert

Serves: 6-8

Ingredients

• Crust
• About 1 cup of almonds, pecans or hazelnuts, finely powdered in blender or food processor
• 2 Tablespoons of coconut oil or butter
• 1 egg
• cinnamon to taste
• honey or stevia to taste
• Filling
• 12 ounces pumpkin puree (about 1.5 cups of homemade or about 1 can store bought)
• 2 Tablespoons of coconut oil
• 2 (8 ounce) packages of cream cheese at room temperature
• 3 eggs
• 1 tsp pumpkin pie spices (to taste) or 1 tsp cinnamon and a sprinkle each of nutmeg and cloves
• 1 tsp vanilla (optional)
• stevia or honey to taste (I used 2 tsp of powdered stevia leaf from the garden)
• [Note: The above recipe can be doubled to fit in a 9x13 baking dish]

Instructions

1. Preheat oven to 375 degrees.
2. Finely powder the almonds or pecans in food processor or blender.
3. Mix with cinnamon, stevia, egg and coconut oil and use hands to press into bottom of pie pan.
4. Put in heating oven for 10-15 minutes until crust is slightly toasted.
5. In the meantime, mix the pumpkin puree, cream cheese, spices, coconut oil, eggs, vanilla, and sweetener (if using) with a mixer or immersion blender (or just throw in a blender).
6. When crust has started to toast, remove from oven and pour filling into pan.
7. Return to oven and cook for 35-45 minutes or until top doesn’t wiggle in center and starts to slightly crack on sides.
8. Remove and let cool.
9. Chill at least 2 hours or overnight before serving.

Recipe Credit: wellnessmama.com

Creamy mushroom risotto

Ingredients

1 Head Cauliflower

2 Cans Coconut Milk

1 T Arrowroot Powder, dissolved in 1 T Water

6 Cloves Garlic, minced

1/2 Onion, diced

1 lb Mushrooms, sliced thin

2 T Fresh Chives, chopped

Salt and Pepper to taste

1/4 t Oregano

1/4 t Basil

1/4 t Marjoram

1/4 t Thyme

Instructions

Chop the cauliflower into florets.  Place in a food processor and pulse until you have a rice-like consistency.  Set aside.

Add some butter or oil to a large saucepan or stockpot and saute the garlic and onion.  When the onions are soft, add the coconut milk, arrowroot powder, and seasoning.  Whisk constantly until slightly thickened, then add mushrooms and chives.  Stir for another minute or two so that the mushrooms soften slightly, then add the cauliflower and combine well.

Keep stirring and cooking until the cauliflower is soft but not mushy (true risotto is slightly al dente).  Serve alone or with anything you like

Recipe Credit: tgipaleo.com

Raw Coconut Chocolate Pudding

Makes 6 small servings

Ingredients: 

• 2 cups fresh coconut meat
• 2 tablespoons raw cacao powder
• 1/4 cup raw cashews
• 2 tablespoons raw honey
• 1 cup fresh raspberries
• 2 tablespoons raw cacao nibs
• water

Directions:

Place coconut meat, cacao powder, cashews and honey in blender and mix well, until you get the consistency of pudding.  Add water if needed to reach the consistency you like. Set aside.

Mash raspberries well and place a layer of raspberries in the bottom of the container you are using. Next, layer the pudding on top of the bed of raspberries. Sprinkle with raw cacao nibs. Place in the refrigerator for 15 minutes to cool. 

Recipe courtesy of MindBodyGreen.  

South Indian Style Vegetable Curry

Serves 6

• 2 Tbs. olive or coconut oil
• 1 large yellow onion, finely diced
• 4 medium cloves garlic, minced
• One 2-inch piece fresh ginger, peeled and finely grated (1 Tbs.)
• 1 Tbs. ground coriander
• 1-1/2 tsp. ground cumin
• 3/4 tsp. ground turmeric
• 1/2 tsp. cayenne
• 1 Tbs. tomato paste
• 2 cups chicken broth or vegetable broth
• 1 cup light coconut milk
• One 3-inch cinnamon stick
• Fine sea salt and freshly ground black pepper
• 1 small cauliflower, broken into 1-1/2-inch florets (about 4 cups)
• 1 lb. sweet potatoes, peeled and cut into 1-inch cubes (about 3 cups)
• 2 medium tomatoes, cored, seeded, and coarsely chopped (about 1-1/2 cups)
• 2 large carrots, peeled and cut into 1/2-inch-thick rounds (about 1 cup)
• One 15-1/2-oz. can chickpeas, drained and rinsed
• 4 oz. baby spinach (about 4 lightly packed cups)
• 2 Tbs. fresh lime juice
• 1 tsp. finely grated lime zest
• 2 Tbs. chopped fresh cilantro

In a 5- to 6-quart Dutch oven or other heavy-duty pot, heat the oil over medium-high heat. Add the onion and cook, stirring occasionally, until beginning to brown, 3 to 4 minutes. Reduce the heat to medium (or medium low if necessary) and cook until the onion is richly browned, 5 to 7 minutes more. Add the garlic and ginger; cook, stirring, for 1 minute to blend the flavors. Add the coriander, cumin, turmeric, and cayenne; stir for 30 seconds to toast the spices. Add the tomato paste and stir until well blended with the aromatics, about 1 minute.

Add the broth, coconut milk, cinnamon stick, 1 tsp. salt, and 1/4 tsp. pepper and bring to a boil. Reduce the heat to medium low or low and simmer for 10 minutes.

Add the cauliflower, sweet potatoes, tomatoes, and carrots. Raise the heat to medium high and return to a boil. Reduce the heat to medium low, cover, and simmer until the vegetables are tender, 20 to 25 minutes. Discard the cinnamon stick.

Stir in the chickpeas, spinach, lime juice, and zest; cook until the spinach has wilted, about 3 minutes more. Season to taste with salt. Serve garnished with the cilantro.

Learning to love the skin you're in!

As the holidays near, many people find themselves focusing on thankfulness and gratitude. While it's easy to focus on what we are thankful for all around us, it's more difficult to thank our bodies for all it does to keep us healthy and happy. It's easy to complain about feeling sore, achy, tired, and sick. It's also easy to point out those beautiful lines on our faces, or the sagging parts that are no longer where they used to be! I looked in a full length mirror some months back and realized my thighs were falling around my knees...I was horrified at first! After some thought, I was thankful that those knees are still able to hold my body up, even if they don't look magazine ready. So how do we shift our thinking to appreciate the skin we're in? It seems almost natural to notice our flaws before we notice the good in ourselves. 

I once read a book called, "Change Your Brain, Change Your Thinking" that was all about the power we hold within ourselves to change our inner dialogue. Here are some ways to change your stinking thinking.

1. Affirmations-as weird as it may seem to talk to yourself, it can actually help! Write down a positive thought and tape it to your bathroom mirror or the visor in your car. Every time you see it, read it aloud and focus on its meaning. 

2. Meditation-take some time everyday to sit in silence and think about the inner workings of your body. Appreciate how it is a finely tuned machine that can heal itself and perform the tasks you need it to.

3. Stop comparing yourself to others-seriously, just stop! Everyone is imperfect! We need to learn to embrace our imperfections, because they truly make us who we are!

4. Pamper yourself-treat yourself to something..something that is just for you. Tell yourself you deserve whatever it is!

5. Learn to live in the now-constantly thinking about the future only leads to anxiety and worry. If you can focus on the present..you will enjoy it so much more. 

6. Remind yourself that you are loved-it may not be the guy/girl you had your heart set on, but you are loved by people who can see the wonder in you! People who can take you at your best and your worst and love you throughout it all. 

7. Be yourself- that means not aiming to please others by putting on a happy face or acting a way they would want. Learn to embrace your quirks, your humor, your intelligence..and don't ever compromise your true meaning for another person!

8. Laugh!!! Laugh a lot! Life is too short to be serious all the time! Whether it be a friend, a partner, a coworker, or a movie..if you are having a bad day, find the funny! It can change your stinking thinking faster than you know!

9. Learn to be alone-A dear friend has made me realize the importance of being able to be comfortable in our own skin all on our own. Nothing in life is permanent. Therefore, it is so important to know that you have the ability to make yourself happy.

10. Realize that our bodies are temples-treat them as such. Harming yourself in any way at all is only going to destroy that temple. This does not only mean to eat well, exercise, and rest..it means to learn to love yourself so that your positive thoughts can perpetuate the power our bodies hold. 

11. Every time you say something negative about yourself, immediately follow it up with something positive. This forces us to find the good in ourselves and it takes your thoughts away from the negative. 

Big hugs! 

Paleo popsicle

1 6 oz can of pineapple juice
1 banana
1 can of coconut milk
1/2 tsp vanilla

Mix all ingredients in a blender. Pour into popsicle shells, freeze, and enjoy!

Spaghetti Squash Noodle Bowl with OMG Sauce

Prep time:  10 mins Cook time:  15 mins Total time:  25 mins

Serves: 3-4

 

Ingredients

• 1 large spaghetti squash, cut in half lengthwise
• 1 pound ground pork
• 1 tablespoon Sriracha
• 1 tablespoon coconut aminos
• salt, to taste
• 3-4 cups spinach
• 2 cups broccoli, cut into florets

For the OMG sauce

• 2 tablespoons sunbutter (or almond butter or tahini)
• juice of 2 limes
• 1 tablespoon white wine vinegar
• 1.5 tablespoons coconut aminos or gluten free soy sauce
• 2 tablespoons  Sriracha
• ½ tablespoon raw honey
• 1 teaspoon sesame oil
• 3 tablespoons coconut oil
• 2 teaspoons fresh ginger, grated
• 2 cloves of garlic, minced
• ½ teaspoon red pepper flakes
• salt, to taste

Instructions

1. Preheat oven to 400 degrees.
2. Cut spaghetti squash in half and place cut side down on a baking sheet.
3. Bake for 20-25 minutes until spaghetti squash gives when you poke the outside skin.
4. Remove the seeds and use a fork to remove the threads and place in a large bowl.
5. In a large pan or dutch oven, add ground pork along with 1 tablespoons sriracha and 1 tablespoon coconut aminos and cook over medium-high heat. Break up pork into small pieces and cook until completely cooked through. Place ground pork in the bowl with the spaghetti squash.
6. In the same pan with some of the fat rendered from the ground pork, add broccoli with a bit of salt.
7. Cook broccoli until slightly browned, then cover with a lid to help steam. Once broccoli has steamed, add spinach and a bit more salt on top of broccoli and cover to help steam until spinach is cooked through and soft.
8. Add pork and spaghetti squash to pan, mix it all together and keep on low to keep warm.
9. Whisk all ingredients for the sauce together.
10. Pour sauce onto spaghetti squash mixture and mix together until completely coated.
11. Serve!

Recipe credit: paleomg.com

Is your relationship making you sick?

We talk so much about how diet and exercise play such a large role in our health. What we often don't hear about is the importance of healthy interactions with those closest to us. There have been numerous studies done on how negative relationships take a physical toll on our health. Please realize that this does not just include spouses or partners. We can have negative relationships with friends and family as well. Even in a relationship where there is no physical abuse, the affects of negativity are far reaching and dangerous. Here are some examples of behavior that is toxic. 

• Try to control or manipulate the other
• Make the other feel bad about her/himself
• Ridicule or call names
• Dictate how the other dresses
• Do not make time for each other
• Criticize the other's friends
• Are afraid of the other's temper
• Discourage the other from being close with anyone else
• Ignore each other when one is speaking
• Are overly possessive or get jealous about ordinary behavior
• Criticize or support others in criticizing people with your gender, race, ethnicity, sexual orientation, religion, disability, or other personal attribute
• Control the other's money or other resources (e.g., car)
• Harm or threaten to harm children, family, pets, or objects of personal value
• Push, grab, hit, punch, or throw objects
• Use physical force or threats to prevent the other from leaving

The body responds to the stress of a bad relationship by releasing stress hormones. These hormones make blood pressure, heart rate, and blood sugar levels go up. Long-term stress can help cause a variety of health problems, including:

• Adrenal fatigue
• Obesity
• Heart disease
• High blood pressure
• Abnormal heart beats
• Menstrual problems
• Acne and other skin problems

For the sake of your health, if you are in a relationship with anyone that causes you a great amount of stress, please consider either help to rectify the problems or remove that person from your life as much as possible. Your life truly does depend on it! 

Is your diet fueling your anxiety and depression?

Did you know that the food you eat can help or hinder your ability to handle depression and anxiety? Certain foods can trigger chemical reactions in your brain..making you more likely to experience these feelings. Here is a list of foods that can create these problems, and a list that can help. Please remember that exercise is also key to helping you handle these emotions. 

FOODS THAT EXACERBATE ANXIETY:

• Fried Foods – Fried foods are difficult to digest, have little nutritional content, and contribute to heart struggles. It's very difficult to reduce your anxiety if your body is poorly processing the food you consume.
• Alcohol – Set aside the fact that drinking alcohol can cause you to do crazy things that create more anxiety in your life, alcohol itself is terrible for your body. It dehydrates you, it throws off your hormone and nutritional balance, and it can cause physical symptoms from the toxins that trigger anxiety attacks.
• Coffee – Excess coffee is a known anxiety stimulant. In moderation (ie, once a day in the morning), it may not trigger anxiety in most people, but the more you drink the more you increase your risk. Coffee also creates a rapid heartbeat and some sensations that may create panic attacks.
• Dairy Products – Dairy products aren't inherently bad for you, but in excess they may heighten your adrenaline levels and contribute to a more anxious state. Moderation is the key here, and if you find after consuming dairy products you feel more anxious, cut back.
• Refined Sugars – Sugar in fruit isn't too bad. White sugar in desserts is. Sugar, like caffeine, stimulates your body in a way that can create a jitteriness that exacerbates anxiety symptoms.
• Acid Forming Foods – Foods like yogurt, pickles, eggs, sour cream, wine, and liver are all acid creating foods, and there are reasons to believe that these foods drop magnesium levels. Magnesium is a cause or contributor of anxiety in many of those suffering from anxiety symptoms, so cutting back on acid forming foods is important.

FOODS THAT CAN HELP:

• Fresh Fruit – Your body does need carbs and sugar, it just doesn't need refined sugars. Fresh fruit has sugar that can be converted to energy, and provides necessary nutrients as well. Blueberries and peaches may be especially advantageous.
• Vegetables – Of course, vegetables are arguably even more important, especially for those with anxiety. Vegetables are rich in fiber, and many of the vitamins that those with anxiety deplete regularly.
• Water – A tremendous percentage of the population is regularly dehydrated because they do not drink nearly enough water. Dehydration nearly always leads to anxiety, which is why it's crucial that you consume enough water regularly.
• Tryptophan Rich Foods – Foods rich in tryptophan are very effective at reducing anxiety. They have a natural relaxation component, and may increase your metabolism as an added bonus. Oats, soy, poultry, and sesame seeds all have a fair amount of tryptophan.
• Magnesium Rich Foods – As much as 25% of the country or more is magnesium deficient, and magnesium plays a role in over 300 different processes within the body. It's a crucial vitamin that few people get, so magnesium rich foods like black beans and tofu are very important.
• Omega-3 Fatty Acids – Research into Omega 3's is still being conducted, but there is some evidence that Omega-3 is important for depression and anxiety. Omega-3's can be found in fish, flax seed, and winter squash.

Natural ways to help constipation

Constipation is an issue we are all familiar with. Poor diet is the number one reason for this. Others include, lack of fiber, dehydration, lack of fat, change in routine, and ignoring our bodies natural signals. Whatever the reason for it..laxatives should be avoided! Your body can become used to laxatives and they will make the muscles lax..thus making it difficult to pass stool without them. This can create a vicious cycle.
If you have chronic constipation issues, it may be worth taking a look at your diet. Slow digestion can also be helped with probiotics. Your gut flora may be off and probiotics will help with that. 
Here are some natural methods to deal with constipation:

1. Oil…it gets more than cars running

Pure olive oil is more than just a healthy and tasty fat, it can also help relieve constipation. It’s not surprising really when you consider what olive oil’s texture and consistency is like- it’s practically the poster child for constipation home remedies. It stimulates your digestive system, which helps get things moving through your colon, and taken regularly it can prevent constipation as well.

You will need…
-1 tablespoon of olive oil
-1 teaspoon of lemon juice (optional)

Directions
In the morning consume one tablespoon of olive oil. It works best on an empty stomach, so have it before you eat anything else. If you forget, wait until later when you haven’t eaten for a while. You can mix it with a little bit of lemon juice if you like to lighten the flavor (lemon juice also acts as a natural aid for constipation.)

2. Freshen up from the inside out

Ah the scent of a fresh lemon…did you ever think your stomach might appreciate it as much as your nose? The citric acid in lemon juice acts as a stimulant for your digestive system, and can also help flush out toxins and undigested material that may have built up along the walls of the colon. Mixing the juice with water not only lessens the intensity of the lemon flavor, but helps get you the fluids you need to get everything moving normally again.

You will need…
-1 fresh lemon
-1 cup of warm water

Directions
Squeeze the juice of 1 lemon into 1 cup of warm water. Drink or sip until finished completely.

3. Molasses makes the world go ‘round

Blackstrap molasses has been a sweet savior for more than a few sufferers of constipation, be it chronic or occasional. The reason blackstrap molasses works so well is because of how it is made. Regular molasses is essentially pure cane sugar juice boiled to concentrate and crystallize the sugar. The third boiling results in blackstrap molasses, which is crystallized but contains significant amounts of vitamins and minerals, specifically magnesium, which is what helps the constipation. It’s natural, tasty, and while you thank goodness someone decided to repeatedly boil a bunch of sugar, your body will thank you for the natural remedy.

You will need…
-1 teaspoon of blackstrap molasses
-warm water or tea (optional)

Directions
Consume one teaspoon of blackstrap molasses. Start slow and small here-if you don’t like the flavor of molasses, you can add it to a cup of warm water or tea to dilute the taste. If you find that a teaspoon has not been effective, you can go as high as 1-2 tablespoons, but try less at first.

4. Coffee is our friend (sometimes)

A lot of people love their morning coffee, but it does more than just give off heavenly aromas and help you perk up. Caffeine is a natural stimulant for the digestive system, so indulging in a cup of joe will help get you up and running in more ways than one. 1-2 cups is fine, but make sure you don’t overdo it-too much can actually have the opposite effect. Coffee is a diuretic and makes you urinate more frequently, and if you drink it an excess, it can cause constipation by dehydrating your body and drawing out water that would normally soften your stool.

5. Get moving

If you want stuff to move through your body, you need to move too! Our lifestyle these days not only involves dietary changes that increase constipation, but we’re often sitting much more than we’re active. While there isn’t an exact scientific reason as to why lack of exercise is linked with getting clogged up, we can assume that moving the body helps get the smooth muscle in the colon moving as well. Keep in mind, however, that you should wait an hour after big meals before exercising. There are also specific stretches and workouts that are supposed to help with getting good old number 2 out the door.

6. Go natural (aka fiber, fiber, and more fiber)

You’ll hear people talk a lot about how a natural diet helps relieve and prevent constipation. An overall healthy diet just improves everything, and our bodies know how to process fruits, veggies, grains and roughage more than the refined or artificial foods that don’t pass as easily. To get more specific, natural foods tend to contain boatloads of fiber-that magical word that signifies the end of toilet suffrage. In short, fiber is material that cannot be digested, and it acts like a sponge. It draws water from its surroundings, making it swell, which softens stool and adds bulk to it, which in turn helps it pass. Like coffee, some kinds of fiber (like beans) can contribute to constipation, so always drink plenty of water. Some good fiber-filled foods include-

-Beans
-Apricots
-Berries
-Broccoli
-Plums, pears, and apples
-nuts

7. Get some FLAXitive

Flaxseed oil is a pretty simple home remedy for constipation. It sort of coats the walls of the intestine, as well as stool, and increases the number of bowel movements you are having. Enjoying your oil with orange juice is a double whammy when it comes to constipation, since oranges have a good amount of fiber in them (make sure to get orange juice with pulp, which is what has most of the fiber.)

You will need…
-1 glass of orange juice with pulp (8 oz.)
-1 tablespoon of flaxseed oil

Directions
Mix 1 tablespoon of flaxseed oil with 1 glass of orange juice. Drink as needed, but give it time (up to 5 hourse) to start working so you don’t overdo it.

8. Aloe-it’s benefits aren’t just skin deep

Aloe is known to soothe minor cuts and burns, but it can also soothe your tummy. It’s best to use pure aloe vera gel from the plant. The gel straight from the plant is more concentrated than commercial aloe juice so don’t use more than 2 tablespoons. If you don’t have an aloe plant, than drinking aloe juice can accomplish similar results.

You will need…
-2 tablespoons of pure aloe gel or 1 cup of aloe vera juice

Directions
Mix two tablespoons of pure gel with fruit juice and drink in the morning, OR drink one cup of aloe vera juice as needed.

9. Establish a routine

Potty schedules aren’t just for puppies, they’re a great way to relieve and prevent constipation in humans too. Regulating the timing of when you go to the bathroom will regulate your bowel movements as well. Set aside about 15 minutes anywhere from 1-3 times a day, and take your time, even if nothing happens. Make sure you stay relaxed, and eventually your body will catch on.

10. Baking soda does it all

Baking soda lies at the heart of home remedies. It’s is so incredibly versatile, and it pretty much does its job 95% of the time. It works incredibly well for constipation (and tummy aches in general) because it is a bicarbonate, which will encourage air to come out of you one way or another, and relieve pain from pressure. It also re-alkalizes the stomach, neutralizing the acid a little bit and helping things pass through your gut.

You will need…
-1 teaspoon baking soda
-1/4 cup warm water

Mix a teaspoon of baking soda with ¼ cup of warm water. Drink all of the mixture-the quicker you finish it, the better it seems to work.

11. Empty out with Epsom salt

Epsom salt is an effective home remedy for constipation for two main reasons. First, the salt draws water from its surroundings, softening up stool and making it easier to pass. Second, the magnesium that is present in the salt promotes contraction of the bowel muscles, which also makes passing easier. Table salt can be useful in terms of drawing water out, but it lacks the magnesium that Epsom has, so try and use Epsom salt if possible.

You will need…
-2 teaspoons of Epsom salt (for adults) OR ½ teaspoon (for children)*
-1 cup of water or fruit juice

Directions
Dissolve 2 teaspoons of Epsom salt in one cup of water or fruit juice and drink all of it. If within 4 more hours there is no sign of bowel movement, you may take one more dose. Only use ½ teaspoon for children.
*Consult the box for dosing

12. Don’t forget the prunes…

Perhaps one of the most classic cures for constipation is prunes or prune juice. The fruit works as a natural laxative because it has high amounts of fiber, and contains sorbitol. Sorbitol softens stools because it is a natural carbohydrate that is not easily ingested, causing it to draw a lot of water as it passes through the intestines and adding bulk to stool. Be careful though-too much and sorbitol can cause gas and make stool too soft.

You will need…
-2 glasses of warmed prune juice (8oz)

Directions
Drink one glass of prune juice in the morning and one at night to relieve constipation. It should start working within a few hours, so it’s important to let one glass pass through your intestines before attempting to drink another-or else you risk diarrhea. You can also eat several prunes instead of drinking the juice if you prefer.

13. Heed natures call

This is a preventative measure to help ward off those uncomfortable bouts of constipation in the future, and it’s pretty straightforward. When you need to go to the bathroom-go! Your body is giving you the signal for a reason, and it’s a good idea to listen. The longer you hold it in, the more water is absorbed from the stool, and the harder it becomes. You’re body also only sends the signal to have a bowel movement for a certain amount of time, after a certain amount of time. That’s why if you have to go really badly and don’t, you stop feeling like you have to go. Delay the duty and you may not get the heads up to go until you’re even more clogged.

14. Dandy Dandelions

Dandelions are a terribly annoying weed, but you might view them differently after they help relieve your constipation. The constituents of dandelions make it a gentle laxative as well as an effective detoxifier, and a cup of dandelion tea will be enormously beneficial to those who are suffering from constipation due to inactiveness or the consumption of a lot of processed foods (although drinking it does not mean you don’t need to exercise or eat healthy!)

You will need…
-1-2 teaspoons of dried dandelion leaves
-1 cup of hot water

Directions
Put 1-2 teaspoons of dried dandelion leaves into a mug, and pour hot water over them. Cover and let steep for 6-10 minutes. Drink up to 3 times a day.

15. Bacteria is necessary

Healthy gut flora is vital to keep our digestive system working properly, especially in these times, when our stomach is getting pounded with all sorts of processed sugars and foods. Working to keep the good bacteria in our bodies strong and plentiful will help prevent constipation, and lessen its severity should it still occur. There are a number of ways to go about helping your bacteria flourish, but one simple method is to enjoy a cup of yogurt, which is filled with probiotics, with breakfast and during the day.

You will need…
-1-3 cups of plain yogurt

Directions
Eat a cup of yogurt with breakfast, and then on its own or with snacks throughout the day.

16. Rock the squat

It sounds a tad awkward, but literally squatting over the toilet can help relieve constipation and kick start your colon. It’s a natural position that our bodies understand means “it’s time to go!”

17. Chiropractic Care

Sometimes subluxations in our spine can slow down our digestion. Regular chiropractic treatment can help you correct and avoid this. 

Roasted Pumpkin Seeds!

Add a very small amount of olive oil to the pumpkin seeds, season with salt and pepper and about 1 tsp of paprika. Heat a little coconut oil in a pan, add the pumpkin seeds, stir occasionally. Add a lid! It will start popping like popcorn, shake a little and keep turning the seeds over. This should all take no longer than 5 minutes and you will have a tasty treat! Store in a jar, if they make it to the jar, adjust the seasoning to your tastes and I hope you love them just as much as I do!

Ingredients

• Pumpkin Seeds
• Hot Spanish Paprika
• 1 teaspoon Coconut Oil
• Salt and Pepper
• Olive Oil

Recipe Credit: fastpaleo.com