(To Download or Print: Click this image to open in full-size, Right click + choose "Save Image" or "Printy Image"). Use Smoothieology Guide to Make Super Yummy and Tremendously Nutritious Green Smoothies for you and your entire family. Make living Good Clean Health easy.

** Download/Print  Smoothieology Guide PDF

Smoothies are the easiest and best ways to maximize your nutrition.  You can literally toss a salad in a high powered blender, throw in a handful of fruit and some fats and possibly superhero worthy Super foods and BAM!  it will 1) taste delicious (trust me, I will teach you some tricks), 2) provide maximum nutrition 3) provide you with energy to thrive.

On any given day at any given time I can be seen toting a large mason jar  filled to the brim with green deliciousness.  I am often asked about it, “What in the world is that stuff? Why is it green?  What’s in there?…Grass?”   My answer to these questions is simple, “This is a mega-nutritious, super-delicious, superfood green smoothie and yes, sometimes I put grass in it.” ;)  If the person is lucky enough to hear my enlightening spiel about the benefits of green smoothies one more question remains, ”How in the world am I supposed to find the time to learn about, shop for and make a smoothie that is good for me and taste good as well?” Again, my answer is simple, “All you need to do is learn the formula and then everything else will fall in to place.” Enter, Smoothieology from Good Clean Health. Learn about the simple algorhythm for a green smoothie lifestyle and download the Smoothieology Guide in this post and you will have already won half of the battle.

The 10,000 foot view of clean nutrtition involves eating whole foods, foods with a singular ingredient, unprocessed foods, and foods that were grown with intention and without genetic modification. When you eat this way your body is fueled and ready to take life by the horns. Unfortunately, adhering to a whole food diet can be challenging for a multitude of reasons.  That is where becoming a Smoothieologist comes in.  Smoothies make eating whole foods easy, fun and delicious for you and your entire family (including your all-important wee ones). I am not exaggerating when I say that drinking green smoothies have changed my life and that of my families. They are a game changer. And I want them to do the same for you.

Smoothie making and juicing are awesome but the spotlight in this post is on the green smoothie so let’s learn the benefits of smoothies over juicing:  1) Contain more fiber and enzymes which are very deficient in the standard American diet  2) Provide more satiety, they fill you up!  3) Blenders are easier to clean than juicers. To clean a blender fill the blender with water and a bit of soap and then run the blender and rinse, and you are done.  4) with high powered blenders you can toss in the whole fruit or veggie without having to peel or chop. So EASY!  Go here to read about how to find the right juicer and all the benefits of adding jucing to your nutritional routine.

Why drink green smoothies?  The Benefits:

• Increased energy
• improved digestion
• decreased food cravings
• more positive stable mood
• improvement in skin tone (decreased acne and glowing complexion) , increased nail and hair health
• weight loss
• improved sleep quality and often requiring less sleep
• improved immunity
• decreased recovery time after hard workouts

You can tailor your smoothies to your specific goals or needs at the time, such as using ingredients that promote weight loss  (i.e coconut oil and chia seeds, yerba mate, greens),  detoxification (leafy greens, cilantro, chlorella, chia seeds, flax seeds), or energy boosting (greens, yerba mate, maca powder, chia seeds). Food is powerful. It is so empowering to use it to amplify your health or achieve your wellness goals naturally with whole foods.

You can use any blender to make smoothies however I recommend a high powered blender.  If you do not own a high powered blender yet… you can learn how to receive free shipping on my recommended blender here.  You will not regret this investment.  I use my Vita-mix several times a day for smoothies, soups, dips, nut butters and more!  Ok but not everyone has a high-powered blender.  So here are tips on how to make your blender still make a deliciously nutritious smoothie.

Here are some workaround tips for those who do not yet have a high-powered blender:

1. chop your ingredients finely
2. blend for longer periods of time
3. accept you may have a less smooth consistency
4. peel and remove seeds from the fruits and veggies
5. put base and veggie in first and blend well then add other ingredients and blend to achieve the smoothest texture.

If you have a high-speed blender:

1. You can be a Smoothieologist with minimal effort. You can throw fruit and veggies in the blender with their skin and for many even their core and seeds!
2. You can make smoothies fast. You only need to blend for 30sec to 1 min for a smooth consistency depending on ingredients you choose
3. You can reap the benefits of maximal nutrition for minimal effort. The blender breaks open cell walls making the vitamins and minerals from the smoothie ingredients more available and absorbable for our bodies.

My tips to a healthy AND delicious smoothie:

1. For beginners and for kids:
   1. Use more fruit than veggies. Choose a super nutritious and mild tasting veggies like kale (remove stalk) or spinach and use one of the fruits with higher soluable fiber and pectin that will result in a smoothie with a smoother consistency. For example banana, peach, mango, avocado
   2. Use a sweetener like dates or honey or a very ripe banana. Ripe bananas taste very sweet in a smoothie and you will find you do not need any sweeteners.
   3. Chill it: Use frozen fruit or ice cubes
   4. For kids put the green smoothie in a non-see through cup or use a fun straw and for adults put it in a nice glass and garnish with berries. You may not have to do this long. Before you know it they will be requesting a green smoothie! My 5 year old twins choose the ingredients that go in their smoothies, yes including the kale! They also yell from the kitchen “whoever finishes their smoothie first is the strongest!” Hubby will try a morning smoothie and say ” his is GOOD, write this one down.” He says this because I make a different smoothie practically everyday because I love to try new combinations and create versions of green smoothies that taste like pumpkin pie, cinnamon roll or Almond Joy to name a few. Sorry babe :( I am not sure I can harness my creativity and make the same smoothie twice!
2. Choose from the fruits that create a smoother texture in your smoothie like the fruits highlighted in the smoothieology guide such as bananas.
3. Keep your smoothies as natural as possible, leaving out protein powders with a slew of unidentifiable ingredients.
4. Use small amounts of superfoods/supplements in the beginning
5. Keep it simple: choose simple combinations of ingredients so the flavors do not compete. A simple banana and spinach smoothie is so good and easy!
6. Rotate the types of greens you add to your smoothies every week. You do not want to use the same greens week after week rotate them at least each week to maximize nutrition and avoid oxalic acid build up.
7. Greens are the most important ingredient so slowly add more greens as your palate adapts. It will! Work your way up to a 3:1 veg to fruit ratio.
8. Use organic fruit and veggies when possible to minimize the amount of chemicals and pesticides and maximize nutritional value.
9. Start with one green smoothie a day for a few weeks then up your game and throw in 1-2 more!
10. Set up a smoothie making station. Here is your work space where the magic will happen.

Now go out there and revv your blender and blend your way to your best health! I would love to hear about your experiences and questions. Share your favorite smoothie recipe with us! Let me know what other topics are of interest to you and as always share this with friends and family that are interested in living Good Clean Health.

In Good Clean Health,

Andrea

MUDRA:

I LOVE mudras. They are poses with the hands that combine energy with intention. Mudras offer an easy way to focus and turn inward. I like to use them during a morning meditation or in my office on a particularly hectic day.  This mudra in particular cultivates love and joy in the heart.  It is called the Padma Mudra or lotus mudra.

Padma (Lotus) Mudra photo by Micahel Garro, Good Clean Health

MANTRA:

A mantra that goes well with this mudra as offered by my yoga teacher, is “My heart is filled with love and joy”.  Repeat this mantra as you have your hands in the center of your chest in the Padma Mudra.  Repeating the mantra as much as feel right to you or choosing your own mantra that suits you better.

POSE:

There are certain poses in yoga that open the chest,  and therefore open your heart so love can flow through you and radiate to those around you.  Upward-facing dog is one  of those poses.  This pose strengthens your back and arms, invigorates your heart and lungs, stimulates the thyroid gland as well as builds stamina.  Please note: DO NOT practice this pose without a proper warm up.  If you are new to yoga and you are interested in beginning a practice please contact me or find a registered yoga instructor near you.

If you are interested in learning more about yoga poses, mantras, mudras and meditations and would like that information organized in daily doses I highly recommend The Seven Spiritual Laws of Yoga Guidebook by Dr. David Simon

Upward Facing Dog Pose: Pure Love

Yoga: Upward-facing dog on the beach with my daughter. Pure Love.

Sunset on the beach. We are surrounded by love, we just need to open our heart to it. I hope this post with help.

Surf at Sunset San Diego - photo by Michael Garro, Good Clean Health

LOVE  is meant to be shared.  I love all of you in the Good Clean Health community.  If you feel the love,  please share GCH with your friends and family.

Having some fun at the photo shoot. Family Fun, Love & Yoga - Good Clean Health

Valentine's Day Hot Chocolate (or Hot Chocolate Pudding): An Indulgent Vegan Whole Food Delight

Valentine’s Day marks the end of the massive spending phase Holiday season in our family.   Over the past several months we have celebrated Thanksgiving (traveled), my hubby’s birthday, Christmas (traveled), New Years, my Birthday (staycation), and we wrap it all up on February 14th withValentines Day.  Every year, by the time Valentine’s Day comes around, we are truly ecstatic at the prospect of staying home, snuggling up on the couch and just plain enjoying one another’s company.  The aromas and comforting tastes of a home cooked meal, the gratification of knowing we got the kids to bed with time to spare, the effervescence of our favorite French bubbly and of course the chocolate(s), make Valentine’s Day a true festival of LOVE.  As for the chocolate, we don’t exactly sit around and sample from the standard heart-shaped box.  As usual, I have to mix in a little Good Clean Health for a nutritional umph!  But trust me, we don’t skimp on the indulgence or mess with the age-old equation of LOVE + CHOCOLATE = VALENTINE’S DAY.

Whether it is, Black Bean Fudgey Brownies, Raw Chocolate Chip Cookie Dough Bites, or Tofu Chocolate Mousse(Stay Tuned: GCH recipe to be posted soon), there is never a shortage of delectable chocolate goodies on Valentine’s Day.  This year I am going with an unbelievable guiltless whole food rendition of Thickened Hot Chocolate.  Oh my goodness this is soooo good and very good for you – chock-full of anti-oxidants.  Depending on the recipe proportions you can make a delicious hot chocolate beverage for breakfast in bed or an elegant hot chocolate pudding for nuzzling by the fire.  So here is one of my new favorite ways to enjoy chocolate on Valentine’s Day or any day for that matter and yes, it starts with breakfast (preferably breakfast in bed).

Chopra Center - Seduction of Spirit with David Simon, M.D. - An experience I will never forget.

This past Tuesday, a local icon and a world renowned physician, author, speaker and healer, sadly passed away.  Diagnosed with brain cancer 20 months ago, Dr. David Simon continued to pursue his inspirational work at the Chopra Center here in San Diego up until his last moments.  In 1996, David co-founded the Chopra Center for Wellbeing with his colleague and mind-body healing expert, Deepak Chopra, M.D. Together, they have expanded people’s understanding of the true meaning of health, helping thousands of people throughout the world experience the healing benefits of Ayurveda, meditation, and yoga.  David Simon taught us many lessons and there is no question he followed his Dharma.

I have a very lasting  memory of an extremely powerful experience I shared with Dr. Simon a few years ago at a Chopra Center Event called Seduction of Spirit.  The moment occured during an exercises which included several hundred participants gathered on the beach in Marco Island, Florida.  Music was playing,  waves were crashing in the background, the breeze coming off the water and onto our faces as we all held hands.  We were all connected, all one.

During this exercise we were asked to walk with our hands joined and look into the eyes of the person who is in front of you as they pass before you.  Initially, it felt strange, slightly uncomfortable. I was asking myself, why is this so uncomfortable?  I interact and connect with people everyday.   As I continued to follow the line of over 300 people serpentining hand-in-hand and in unison I continued to feel a bit awkward.  Then it happened.  A break in the chain caused the flow of the exercise to come to a complete stop.  Music still playing, waves and breezes still pulsating,  I  anticipated even more awkwardness as I met eye-to-eye with yet another stranger and now at a standstill.  When I look across from me – who do I see?  None other than David Simon.  Panic now trumped awkwardness.  Out of 300 people, the one person I get as my partner was the creator of the entire event (not to mention one of the foremost pioneers in the field of mind/body medicine).  He looked into my eyes and I into his and after a couple involuntary blinks any and all feeling of panic or discomfort is washed away.  I suddenly felt and understood the lesson.  I felt the human connection throughout my physical and spiritual body.  My new feeling of complete calm and peace helped me realized why I initially felt so uncomfortable.  I was looking AT my friends on the beach but I was not look WITHIN them.

After about 30 seconds, the line began to move again.  But 30 seconds is all it took.  I continued on with the exercise no longer feeling any discomfort but with a feeling of excitement at the prospect of  ”seeing” more and more people in our chain.  The exercise, ever-heightened by David Simon’s kind and enlighteneing gaze, made an enormous impact on my life.   It helped me gain the understanding that we are all one.  Our suffering, joys, love, challenges and journeys are all one. WOW! Jai! I have never been the same since that moment.  I know that there are millions of others out there who have been transformed by having Dr. David Simon in their life in one way or another and I feel extremely priviledged to be one of them.

Here is a beautiful tribute to celebrate the life and love of our leader and teacher Dr. David Simon.

Remembering David Simon from Chopra Center on Vimeo.

Peach & Maple Superfood Granola

I threw this granola together as I got the kids ready for their swim lesson.  It filled the house with the cozy aroma of maple.  The recipe is so simple, and “super” nutritious.  The chia seeds and goji berries really add a nutritional punch!  The flavors of this granola remind me of one of my favorite indulgences, peach cobbler.  When you get a little morsel of the peach amongst the comforting taste of maple covered oats it is hard to believe you are eating something healthful.

The recipe can be easily modified to incorporate your favorite flavors or for what you have on hand.  Enjoy it with your with coconut or almond milk, as a topping on your favorite organic yogurt or take it on the go as a quick energy-boosting snack.  I like to make a batch on Sundays and we then have a healthy and substantial breakfast option and snack for the week.  I keep ours in a glass jar on the kitchen counter, which allows for easy access to snacking healthfully while I’m cooking or taking photos for my blog.   Unfortunately, the jar is hard to keep filled with the hubby and my two foodies in training around.

I am not sure why but for some reason making granola makes me feel like I am truly taking a step closer to living a simpler and cleaner life, and a step further from the modern craze. and that makes me happy. enjoy

The Delicious Detox

To kick off a healthy and happy 2012, Good Clean Health & Whole Foods have teamed up to offer this essential health and nutrition event. This Detox how-to will help you start the new year with more energy, better sleep and an overall sense of health & wellbeing.

With the holidays behind us many of us are ready to leave behind the overindulgence of food, drink and stress and start FRESH.

Let’s use the Good Clean Start that the new year provides to detox our bodies and rejuvenate from the inside out. Need a total body cleanse without deprivation and fad diets? Want to learn how to reap the benefits of a delicious and nutritious whole food diet? Join us for the FREE Delicious Detox Event and learn how to make detoxing an integral part of your health and wellbeing in 2012.

When: January 14th at 10:30am

Where: Whole Foods Encinitas, 687 S. Coast Highway 101, Encinitas, CA 92024

Price: FREE

 To Register for this Event:
email: EncinitasEvents@wholefoods.com
call: 760.274.1580

The event will cover:

• The importance of detoxing
• Foods and recipes you can enjoy in abundance during a delicious detox
• “Live Whole” action items for busy people
• Strategies to detox and eat clean on a budget
• Tips on detoxing and eating clean for you and your family
• Which foods to eat regularly to dramatically improve your health and well-being

There is no better time than the New Year to reboot your body and prepare for your Healthiest and Happiest year yet!

Regular detoxing allows our bodies to regenerate, repair and heal from everyday toxins resulting from our environment and lifestyle choices.

Benefits of Detoxing:

• Improved sleep quality
• More energy
• Improved digestio
• Improved immune function
• Weight loss
• Increased productivity and mental clarity
• Improved liver, gallbladder and kidney function

Click Image to Download Event Flyer

Avocado and Chives

Serves 4-6

Dressing:
1/2 cup grapeseed or canola oil
1/4 cup Extra Virgin olive oil
1/4 cup red wine vinegar
1 1/2 tablespoon fresh lemon juice
2 teaspoons of dijon mustard
1 teaspoon of Worcestershire
1/4 teaspoon raw agave nectar
1-2 garlic cloves, minced
1 Tablespoon of finely chopped chives
Sea salt and fresh ground pepper to taste

Micro Greens: Chock Full of Whole Nutrients

Salad: (Buy as many ingredients as you can organic)
1 head of Organic romaine lettuce, shredded
1 head of butter lettuce, shredded (or can use 2 heads of romaine lettuce)
1 cup of watercress or micro greens/sprouts
2 oz of blue cheese, crumbled
2 hard boiled eggs, peeled and sliced
8 strip of no nitrate turkey bacon, crumbled
8 oz of cherry tomatoes, sliced in half
1 avocado peeled pitted and cut into cubes
2 grilled or cooked boneless chicken breasts cut into small cubes
Sea Salt and freshly ground pepper

California Cobb Salad. Almost too pretty to eat...

To make the dressing:
Combine all ingredients in a blender except salt and pepper. Once dressing has blened add salt and pepper to taste.

To make the salad:
Add lettuces, watercress/sprouts to a large salad bowl. Arrange all other ingredients (blue cheese through chicken) in neat rows on top of greens. Then drizzle the dressing on top.

Enjoy this fresh, nourishing and flavorfull salad.

Do you like this recipe? Please comment below. I would love to know if you tried the recipe and if you have any questions or suggestions. Share Good Clean Health with friends and family and together we will travel down the path to a healthier and happier life.

For more Good Clean Health recipes visit my recipes page

Great last-minute gift idea! Good Clean Health Spa-at-home Epsom Salt Bath

Epsom salts amaze me.  You can find them at your local drugstore.  A gallon carton of them only set you back $2.99.  And, you simply pour them into a warm bath and climb into bliss.  I reach for my Epsom salts after a hard workout, a stressful day, or when I am in need of some self-care and relaxation.  I would love it if more people experienced this indulgence.  One way of spreading the Epsom salt love is to give it as a gift in a cute Mason jar or sachet.  How perfect for this time a year when we desire to slow down and enjoy all the joy the season brings but, feel pulled by our endless to do lists.  My gift to you is the recipe to make your own Epsom salt bath and a beautiful printable label to make this gift extra special.  EnJOY!

Epsom salts are made of magnesium and sulfate.  Magnesium helps the body regulate numerous essential functions.  It is involved in energy production, muscle control and the elimination of toxins.  Unfortunately, most of us are deficient in magnesium. One reason being because industrialized farming means nutrient deficient soil and therefore nutrient deficient crops as well as deficiencies secondary to environmental and lifestyle factors.  A diet high in sugar and fat can further deplete magnesium stores. For some, magnesium supplements are an option but for others the supplements do not assimilate easily into the body.  So, a bath with Epsom salts is an excellent addition or alternative to supplementation as the magnesium from the bath gets absorbed through the skin.  The sulfates in the Epsom salts are also important for optimum health.  Sulfates aid in the release of toxins from the body and play a role in healthy joints, brain tissue and digestion.

Benefits of Epsom salts:

• Improve heart and circulatory health
• Flush heavy metals and toxins from cells aiding in the decrease of muscle pain and the release of harmful substances. Potent detox supplement
• Improve nerve function
• Reduce muscle pain
• Improves the quality of sleep
• Relieve stress. Adequate amounts of magnesium are needed for seratonin the “feel good” chemical to bind properly to their receptors and bring about a feeling of wellbeing, relaxation and ease. Yes Please!
• Reduce inflammation
• Prevent or improve migraine headache symptoms
• Reduce blood pressure (be aware if you already have a tendency for low BP)

How to take an Epsom salt bath:

1. Pour approx 2 cups of Epsom salts into a warm bath
2. Slip into the bath
3. Take at least 10 mindful breaths
4. Optional: light a candle, doze off, read a book.
• Prior to your epsom salt bath,  perform therapeutic dry brushing (learn how).
• For the complete Spa-at-home experience, perform a  self massage (self-abhy) with organic Ayurvedic abhy oils (shop now).  Watch the video below to learn how to perform a self-abhy.
  Enjoy…

What You Will Need:

• Epsom salts-can be found at your local drug store
• Essential oils – (your favorite scent) such as mandarin orange, lavender, sandalwood, or sage
• Glass jars- mason jars or recycled glass from jam etc or scraps of fabric
• Mixing bowl
• Printable jar tags-included here
• Scissors and glue stick
• hole punch
• Raffia, ribbon or twine to attach labels to jar with

General Instructions:

Collect your jars, remove labels, then wash and dry thoroughly.

Fill each jar to the top with the Epsom salts. Then empty the salts into a bowl and add your choice of essential oil – how many drops you use is a personal preference, I like to use 6-10 drops.  Stir the salts well until the ingredients are thoroughly combined.

Place the scented salts into the container you will use.

Print the labels double-sided when possible or print and glue the front and back part of label together with a glue stick. Use a hole punch to punch 1 hole in the top left corner of the label, and thread your ribbon through it.

Tie the ribbon with the label along the neck of the jar or if using fabric gather the fabric at the top and tie the ribbon and label around it.

Download your tags here:

Click Image to Download

Good Clean Spa-at-home Recommendations: 

1. Prior to your epsom salt bath,  perform therapeutic dry brushing (learn how).
2. For the complete Spa-at-home experience, perform a  self massage (self-abhy) with organic Ayurvedic abhy oils (shop now).  Watch the video below to learn how to perform a self-abhy.

I would love to hear your comments below on how you like to unwind or treat yourself to at home spa treatments. We can all benefit from a regular self-care practice.

Learn more about this any many more holistic health and nutrition techniques at www.goodcleanhealth.com

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Less time being sick means more time to PLAY!

Preventing illness and doing so naturally has always been important to me. More so now, that I am the mother of twins. I had enough of the episodes where one of us would get sick and it would pass through this family of four. It would mean a week or so of missed school, work, exercise, etc and when we would recover we would come back to overwhelm and the stressful game of catch-up. Many have told me it is inevitable once you have kids you will all be sick all the time. “Just give them all the flu shot.” I have chosen against the flu shot. What I did want to do, was boost our immune systems naturally so when faced with viruses or bacteria that cause illness we would fight it off naturally or recover quickly from it. To me that is health. Despite our annual travel during the holiday season including a cross-country flight in what seems to be a germ filled fuselage none of us get “the flu shot”. But I will tell you what we do. And it works! We rarely get sick and if one of us does it no longer means we all do. I attribute this to Good Clean Health.

Here is my guide to boosting our family’s immune system. I hope it is useful to you! It has been compiled from personal experience and expertise from the leading physicians in Integrative Medicine, Dr. Fuhrman, Dr. Mercola, and Dr. Lipman. Here is to a happy, healthy holiday season.

1) Boosting your immune system with fruits and veggies. I hate to break it to you “airborne” users. But you can’t cram nutrients into your body especially those from an artificial source. In other words, you can’t eat crappy day in and day out and then pop an airborne before you board the plane and think you are covered. You need to eat well and include a variety of foods with micronutrients so that your body always has the nutrition it needs for a well functioning immune system. Also, be aware that sugar and processed foods dramatically decrease your immune function. So lay of the white stuff and go for a rainbow of colors on your plate. Dr. Fuhrman has identified the most immune strengthening foods and he has created an acronym which helps us to remember them.
GOMBBS: Which stands for: Greens, Onions, Mushrooms, Berries, Beans and Seeds? So use this as your guide and plan meals and snacks with an abundance of these immune enhancing foods.
Nutrients are most absorbable and bio-available when they come from whole foods.
This is the single most important factor in Super Immunity. So get your juicing, green smoothies, salads and soup on!

2) Exercise. This is the time of year where days get shorter and nights get longer and it can pose a challenge to fit in exercise. But, exercising is a crucial factor in a healthy immune system. Exercise increases the amount of cells in your body that respond to viruses and bacteria. It also helps avoid the ubiquitous holiday weight gain and helps manage stress that also peaks this time of year. NIKE puts it so well “just do it”.

3) Sleep. Aim for 7-8 hours of quality sleep. While we sleep our bodies are repairing and restoring themselves. Your immune system is most primed with adequate amounts of sleep.

4) Manage your stress. Stress increases our cortisol levels and drains our bodies of vital energy. With high cortisol levels our bodies are in a constant fight mode so when it is called upon to fight an invasion it cannot respond optimally. Perform self-care; engage in time doing things that relax you. Practice yoga, meditation, deep breathing, and time with loved ones, exercise or do something that rejuvenates you.

5) Wash your hands. Wash your hands with regular soap not antibacterial soap. It is very important to wash your hands but not to be obsessive about it. Washing your hands too much will dry them out and make transmission of viruses much easier. Using anti-bacterial soaps increase the risk of creating resistant bacteria and are loaded with toxins. Old-fashioned soap and warm water are the way to go.

Avoid antibacterial soaps: Use warm water and regular soap and wash thoroughly

6) Vitamin D. Found to be VERY important in an optimally functioning immune system. It is an amazingly effective antimicrobial agent. Why? Let me take you back to biology class for a moment because, it increases the effectivness of major immunity players including macrophages, neutrophils, monocytes and natural killer cells. Vitamin D is responsible for forming the antimicrobial peptides that kill bacteria, viruses and fungi. Vitamin D is appropriate for children, the elderly and those who are pregnant. There are no significant dietary sources of vitamin D so you need to get it from supplementation or from being in the sun. In order to know how much supplementation of D you need you can have your levels checked and ask your doctor to advise you on the dosing.

7) Zinc. A deficiency in zinc leads to dysfunction of the immune system therefore, increased susceptibility to infection. Keep zinc levels optimal to fight off infection. Foods highest in zinc include: oysters, Alaska king crab, Grass-fed top sirloin ground beef and vegetarian options include: raw sesame seeds, pumpkin seeds and adzuki beans.

8) Probiotics. A strong immune system is heavily relatiant on a healthy gut. Probiotics are essential to a healthy ecosystem that keeps digestion and immune responses optimal. It is important to minimize or avoid eating sugars and nutritionally void foods which strip your natural flora. You can also take a high quality probiotic with 10-20 billion organisms daily according to Dr. Lipman. Or, eat a diet rich in fermented foods like sauerkraut, kimchi, komubucha and kefir.

enjoy a cup of herbal tea

9) Herbal supplements. Certain supplements have shown to have antiviral properties. These include: oregano oil and olive leaf extract, grapefruit seed extract, elderberry extract and propolis (a bee resin). Other herbs which can be found in teas and have shown to combat colds and flu are: elderflower, yarrow, boneset, echinacea, linden, peppermint and ginger. Use one or several of these in combination, prophylactically, and especially if you will be spending time in high-traffic areas such as airports, malls and theaters.

We need to remember we will get sick from time to time. Health is not the absence of getting sick but a decreased frequency of getting sick and the ability to recover fairly quickly when you do because your body is equipped to launch an appropriate immune response. I hope these guidelines help you and your family have a happy, healthy and Good Clean holiday season. Share this so your friends and loved ones can experience Good Clean Health!

Spread the Good Clean Health love to someone you know. As always, I encourage comments and questions. I am committed to guiding us to a life abundant in health and happiness.

Jordan McAmmond- Pro Triathlete

I want to introduce to you Jordan McAmmond. Jordan is an Ironman Triathlete and she will be contributing fitness and lifestyle tips to the GCH community.  She will also be answering all our burning questions regarding fitness so get your exercise challenges and questions ready!

We may not all be triathletes or inspire to be but I think it is safe to say we all want to be fitter versions of our current selves.  Fitness and exercise is a vital component to a balanced, healthy, life.  I think you too may realize that our goals are always evolving. This evolution is what keep us motivated. There is no time like the present to set your fitness goals. So, whether you goal is to complete a 5k,  keep up with the kids or ahem…. in Jordan’s case train for a World Championship Ironman triathlon we can all benefit from tips to incorporating movement and fitness into our lives in a way we love.

If you don’t know what an Ironman Triathlon consists of let me break down the awesomeness of this event to you.  An Ironman Triathlon consists of  a 2.4 mile swim, a 112 mile bike and a 26.2 mile run. It is so admirable that Jordan can compete in these events and still live a balanced life despite the massive amounts of training that are involved.

About Jordan:

“My passion for living an active lifestyle began at a young age as an age group swimmer. I went on to swim in a collegiate Division 1 program while obtaining a bachelor’s degree in kinesiology. I continued to pursue this line of study and went on to obtain a doctorate in physical therapy from the University of Maryland at Baltimore School of Medicine. I have now been a clinician for over 10 years, working with patient populations ranging from the Olympic bound young athlete to the aging adult struggling with balance deficits. I am a swim coach for a junior elite triathlon team as well as the strength and conditioning coach for a local age group swim team. My passion for helping others maintain an active, healthy lifestyle has carried over into my own aspirations as an endurance triathlete. I have completed 15 marathons and 5 Ironmans as well as competed in multiple distances at the national and world level. I am currently training to qualify for the Ironman World Championships in Kona.”

Good Luck Jordan!

OK so what do you want to ask Jordan? Do you want to know how she fits training into her life? How does she refuel to perform optimally physically and mentally? How many hours of sleep does she get? What does she eat? This is your chance to get your fitness questions answered. What do you want to know? Submit your question below in the comments section or email me your question to andrea@goodcleanhealth.com and I will keep it confidential. What are your goals? I recommend setting goals and intention for fitness prior to the holiday season mayhem so once Jan 2nd hits you have already developed the habit and you have gotten your answers from Jordan. Tell us your goals, send us you questions and challenges and share this with your friends and family so we can create a ripple effect for a Happier and Healthier Community.