I made this little info graphic so you could learn more about me, where I have been and where I am going. Thank you for joining me to optimize your health as we all learn together.
We are just a couple days away from the day that celebrated LOVE. What a better way to celebrate love then with healthy, delicious food. I have created a full menu plus recipes so you can cook and enjoy at home. Each recipe is nutrient packed, but still feels like you are splurging on this special day.
Can't wait to hear how you like it!
What to drink? I am VERY particular with what I drink when it comes to alcohol. I just end up feeling so horrible that its not even worth it anymore. BUT there is a company that I LOVE called DRY FARM WINES who has the ONLY Organic health focused wine club available.
Why DRY FARM WINE?
Dry Farm Wines curates only the highest quality natural wines from small, organic family farms that meet strict standards. So much of today's commercialized and processed wines have loads of sugars, molds, toxins and added preservatives.
Have you ever had 1 or 2 glasses of wine and felt horrible the next day? maybe a headache, brain fog, or nauseous,? Well, so many hidden things are in that bottle that most people are unaware of! When I indulge in my Dry Farm wine, I never feel hungover the next day! I think I am very sensitive to sugars and mold.
BUY some wines today to step up your health game, you will thank me! Sending you lots of love.
** AS PUBLISHED ON PERFECT BAR***
We love how the first month of a new year gives us the opportunity for fresh starts and trying new things. Oftentimes, these come as personal changes or professional challenges we set for ourselves, but it doesn’t have to be limited to just that. As big fans of all things refrigerated (that’s where our favorite snack lives, after all), we thought ‘why not give the ol’ fridge a fresh start, too?’ Our friend Torie, Integrative Holistic Nutritionist from health blog The Vida Well, helped come up with some healthy fridge swaps for you to try and kick off the year with a cool, clean start.
Fridge Swap #1: Mayo
What to Ditch: Best Foods or Other Conventional Mayo Brands
Torie Explains: “We love mayo for its creamy consistency and flavor–I mean, what else are you gonna pair with an artichoke? The thing is, mayonnaise brands like Best Foods don’t even contain eggs, so the jury is still out on what actually makes it that creamy. We’d rather not have to guess what’s in our food. Also, conventional mayo brands use rancid or inflammatory oils like canola oil which can wreak havoc on our body. No room for this in the fridge.”
What to Replace It With: Chosen Foods Mayo
Torie Explains: “With simple, clean ingredients like avocado oil, which reduces inflammation, this is an easy, healthy alternative that still packs a lot of flavor and maintains the consistency we love about mayo. Plus, they have amazing flavors like Harissa and Black Garlic.”
Fridge Swap #2: Soy Sauce
What to Ditch: Kikkoman or Other Conventional Soy Sauce Brands
Torie Explains: “Soy is, in fact, a hormone disruptor—have you ever noticed how it can stay out in the open, unrefrigerated at restaurants for months (or even years) on end? That’s a major red flag. Imagine what that does to your insides once you ingest it. Traditional soy sauces also contain gluten, which isn’t commonly known, so if you have gluten sensitives, this is a definite no-no.”
What to Replace It With: Bragg’s Liquid Aminos
Torie Explains: “This product is made of just soybeans (that have not been genetically modified) and water. Did you know that out 94% of soy used in the United States comes from genetically modified plants! Bragg Liquid Aminos is a natural alternative to conventional soy sauces, without the additional table salt, monosodium glutamate, preservatives or gluten that is found in may of the other soy sauces. Bragg’s contains 16 of the 20 amino acids, which are the building blocks of protein. Our bodies use these amino acids for repairing the body, digestion, and to rebuild tissue. Nine of the 20 amino acids cannot be produced by the body and need to be consumed through the diet. Use Bragg’s just as you would soy sauce. I like to use it for marinades, stir-frys and salad dressings.”
Fridge Swap #3: Deli Meats
What to Ditch: Oscar Meyer or Other Conventional Grocery Store Sandwich Meats with Nitrates
Torie Explains: “Nitrates, the ingredient found in most conventional grocery store packaged deli meats, is used to extend shelf life. Why is that so bad, you ask? A few reasons, to be honest, but we think the fact that nitrate is also used in rat poison is a good place to start.”
What to Replace it With: Any Organic, Nitrate-free Chicken Breast or Wild Caught Tuna
Torie Explains: “As long as you know what you’re looking for, it’s relatively easy to find cold cuts that are nitrate-free at your local Whole Foods or Sprouts. Buying organic is also a good way to make sure you’re eating clean meat. Chicken or tuna salad is a great lunch option (make sure you buy wild BPA free cans), and can be easily enjoyed with crackers or as an open face melt—add avo, obviously.”
Fridge Swap #4: Sour Cream
What to Ditch: Daisy or Other Conventional Sour Cream Brands
Torie Explains: “Stay away from dairy that is not organic, it is loaded with hormones, antibiotics and the animals are fed GMO corn and soy—no thank you!”
What to Replace It With: Stoneyfield Whole Fat Greek Yogurt
Torie Explains: “Whole fat Greek yogurt is loaded with probiotics and protein that add complexity to a sauce and also add the same flavor. Try Greek yogurt in place of sour cream on tacos, dips, or on your favorite winter soups!”
Fridge Swap #5: Peanut Butter
What to Ditch: Jif or Other Conventional Peanut Butter Brands
Torie Explains: “Jif should have 2 ingredients right? Peanuts and salt. Well, it doesn’t. Peanut butters are most often processed with hydrogenated oils and artificial sugars, neither of which are good for you, so make sure you check the label carefully when buying.”
What to Replace It With: Justin’s Peanut or Almond Butter
Torie Explains: “Organic peanut butter is not sprayed pre- and post-harvest with petrochemicals (very toxic) and is a potent source of protein, fiber and good fats. Organic peanut butter, unlike the usual commercially manufactured peanut butter, does not contain hydrogenated fats that transform into trans-fatty acids.”
Fridge Swap #6: Milk
What to Ditch: Alta Dena Cow’s Milk or Other Conventional Dairy Brands
Torie Explains: “Did you know cow’s milk is actually the most common food allergy in the world? Humans weren’t made to process another mammal’s milk (besides our mother’s), and we are actually the only animal on earth to do so. Because our bodies weren’t built to process dairy consumption this way, it can cause inflammation in the gut, constipation, and acne. Not to mention, most conventional grocery store milk is pumped full of antibiotics that were used on the cows it came from.”
What to Replace it With: New Barn Almond Milk
Torie Explains: “Healthy milk alternatives are much more accessible these days, and there are plenty of options (like coconut or almond milk) depending on your taste. With these plant-based milk beverages, calcium is better absorbed into the body than it would be by drinking cow’s milk—and isn’t calcium intake one of the main reasons we drink milk to begin with? One of my favorites is New Barn (and I also love Califia), both of which can be found in the refrigerated section at health food stores or online. Whichever option you choose, it’s always important to read the ingredients and understand what you’re putting in your body.”
Fridge Swap #7: Cream Cheese
What to Ditch: Philadelphia or Other Conventional Dairy Cream Cheese Brands
Torie Explains: “Like I mentioned above, grocery store cow’s milk tends to come from unhealthy cows and contains preservatives and antibiotics. The same applies to conventional grocery store cream cheeses, which makes sense if you think about it since the dairy is coming from the same place.”
What to Replace It With: Kite Hill Cream Cheese
Torie Explains: “One of my favorite dairy-alternative cream cheese brands is Kite Hill, a delicious line of plant-based products. I made my own until finding them because most other nut-based products out there use ground nut pastes, stabilizers, and artificial ingredients to make cheese-like products. With 6 grams of protein per serving, this is a great addition to any snack.Kite Hill makes their cream cheese with almonds so it’s great for kids or anyone who has dairy allergies. The best part is that it maintains the same consistency and creaminess as real cream cheese—just without all the bad stuff. Not to mention, it comes in some pretty tasty flavors.”
Fridge Swap #8: Sports Drinks
What to Ditch: Gatorade or Other Conventional Sports Drinks Brands
Torie Explains: “If you think you’re doing your body good by ‘hydrating’ post-workout with a Gatorade, think again. The health benefits of sports drinks are basically equivalent to drinking a soda! Loaded with processed sugars like high-fructose corn syrup and food dyes—both of which have been proven in studies to cause cancer—these colorful beverages aren’t doing you any favors.”
What to Replace it With: Harmless Harvest Coconut Water
Torie Explains: “While water is always the best way to hydrate, sometimes we crave a little flavor and/or need that extra electrolyte boost. Did you know that most conventional coconuts are dipped in formaldehyde? When you reach for a coconut water, makes sure it’s raw, organic, unpasteurized, and low-sugar, like Harmless Harvest. If it’s been heated, that means most of the nutrients have been killed and you’ll miss out on the potassium and antioxidants. There are tons of coconut water options on the shelf these days, so it’s important to read the ingredients before you buy. For an at-home remedy, try adding some Himalayan sea salt to your water, which contains naturally occurring minerals that hydrate and boost your electrolyte count.”
Fridge Swap #9: Salad Dressing
What to Ditch: Kraft or Other Conventional Salad Dressing Brands
Torie Explains: “Most salad dressings are packed with sugars, rancid oils, gums, artificial colors, and ionized salt. By pouring these conventional salad dressings on your healthy salad you’re just counteracting all your hard work by exposing your body to harmful ingredients! If you have any processed salad dressings, do me a favor right now and look at the ingredients! If you can’t pronounce what’s on that label, it probably shouldn’t be in your body. Throw them away and make your own. After all, you eat salad to be healthy, so why top off that organic green goodness with something that isn’t?”
What to Replace it With: Organic Girl or Homemade Dressings
Torie Explains: “Brands like Organic Girl, Primal and Bragg’s make their dressings with organic, non-GMO ingredients that you can actually pronounce. They don’t last long in the fridge, but that’s a good thing—trust me. It means no preservatives. If you’re feeling adventurous, and want to make sure you know exactly what’s going on your salad, try making your own dressing at home.”
About Torie Borrelli
Torie Borrelli is a Certified Holistic Nutritionist (NC), natural chef, and the founder of The Vida Well, a wellness brand rooted in holistic nutrition and wholesome living. From a young age, Borrelli’s Mexican and Italian heritage birthed her love for food and ever since she has truly valued what cooking offers; time spent with family and friends and nourishment to fuel the best life possible. While battling her own personal health issues, Borrelli made a decision to pursue an education in holistic medicine and nutritional cooking at California Polytechnic State University where she received her Bachelor of Science degree in Agricultural Business, minor in Nutrition. Some of Borrelli’s noteworthy career achievements include assisting Chef Jesus Gonzalez open a cooking school at Rancho La Puerta health Spa, the 2nd top-rated health spa in the world; managing 15 farmers markets while being the assistant grower at Black Dog Farms; developing recipes and menus for Rancho La Puerta’s Juice Bar and Woholle Juice Bar in La Jolla, CA; and being a brand ambassador for leading companies such as Bulletproof Coffee, Guayaki, Chosen Foods, Thrive Market, Currently, Borrelli works alongside naturopaths, chiropractors and doctors around the world and is committed to educating and inspiring her clients through 1-on-1 consultations, health assessments, food education and personalized programs that help combat leading chronic diseases.View all posts by Torie Borrelli
I know I have been posting a lot about immunity, but it is a critical time with the climate changing and our immune systems being challenged. Plus this recipe is dang good.
FACT: The healthy fat in salad dressing helps your body get the good stuff out of all those veggies, says a new study in the journal Molecular Nutrition & Food Research. It showed that people absorb more of the heart-healthy carotenoids in fruit and vegetables when they toss their salads with dressings high in nutritious monounsaturated fats.
Whole foods have the ability to nourish, support and heal our bodie, the way nature intended them to. You’d be surprised at how many kitchen staples act as immune system builders, improve digestion, flu fighter, cancer preventers, increasing metabolism, and anti-aging warriors and at the same time adding flavor to our yummy foods.
DO NOT BUY: What is so bad about store bought versions? Here are a few common ingredients and why you should avoid them...
- SUGAR: imbalances blood sugar levels, depletes nutrients in the body and encourages weight gain, see more about sugar here.
- POOR QUALITY OILS: (canola oil, corn oil, sunflower oil, soy oil): these become problematic when added to products that undergo light, air, and pressure.
- ARTIFICIAL FLAVORS: another word for chemicals and preservatives.
I like using this as a dressing, marinade on fish/meat, veggie dips, or in stir frys.
1/2 an avocado
2 cloves garlic
1/4-inch piece of ginger
4 tbsp olive oil
3 tbsp apple cider vinegar
1/4 cup water
2 pinches of Himalayan sea salt
1/8 tsp of cayenne powder (or more depending on your tolerance for heat)
1 tsp raw local honey (optional)
DIRECTIONS: Put all ingredients in a mini food processor (or blender) and blend until smooth.