Inspire Natural Health

10/22/2021

Fall is Squash time! 🍜

Butternut squash is loaded with vitamin A and vitamin C. Vitamin A promotes skin, bone, and soft tissue health, as well as its most well-known claim to fame, eye health. Vitamin A is especially important for eye health because it produces pigments in the retina and aids in vision, specifically vision in low light.
Ingredients

4 cups cubed butternut squash (1 medium-sized squash)
½ cup white onion, diced (1 small onion)
1 clove garlic, minced
½ teaspoon curry powder
Salt and pepper to taste
3–4 tablespoons olive oil
3 cups (750ml) vegetable broth
Plain Greek yogurt, for garnish
Pumpkin seeds, for garnish

Directions

Preheat oven to 375ºF (190ºC).
Arrange squash, onion, and garlic in a single layer on a baking sheet. Drizzle vegetables with olive oil and toss until squash and onions are completely coated with oil.
Sprinkle salt, pepper, and curry powder over the entire tray of squash and onions.
Bake for 30 minutes.
Once squash is tender, transfer it to a blender or, if using an immersion blender, transfer squash to a large pot.
Add broth to blender or to pot and blend until smooth.

09/03/2021

08/11/2021

🥜 Walnut Falafel!!
This quick and easy falafel recipe is packed with a variety of nutrients. Walnuts, a plant-based source of omega-3 fatty acids, support levels of serotonin, one of the metabolites tested by Ixcela. Chickpeas (garbanzo beans) are high in plant-based protein and fiber. Flaxseed (linseed) is another high-quality, plant-based source of omega-3s and protein.
Ingredients

1 small onion
1 clove garlic
¼ cup (25 grams) walnuts
1 can (15 ounces/286 grams) chickpeas (garbanzo beans), strained
2 tablespoons ground flaxseed (linseed)
½ cup flat leaf parsley
2 tablespoons lemon juice
½ teaspoon salt
1 tablespoon olive oil

Tahini Dipping Sauce
3 tablespoons tahini
3 tablespoons boiling water
1 tablespoon lemon juice
Pinch of salt

Pickled red onion (optional)
Directions

Finely chop the onion and garlic and place them into the bowl of a food processor with the walnuts, chickpeas, flaxseed (linseed), parsley, lemon juice, and salt. Blend until a smooth dough is formed.
Heat the oven to 350℉ (180℃).
Use one heaped tablespoon to measure out the mixture and roll it into balls.
Heat a nonstick pan with olive oil and fry the falafel, shaking the pan every minute or so to achieve an even browning.
After the falafel are browned, use a pair of tongs to remove them from the pan and place them into an ovenproof dish. Bake for 15–20 minutes.
While the falafel are baking, make the tahini dressing by whisking the tahini, hot water, lemon juice, and salt together in a bowl.
Serve the falafel with the tahini dipping sauce and pickled onions on the side.
Serving Suggestion

These falafel are a lovely complement to a vegetarian meze platter. Leftovers work well as a midmorning or late-afternoon snack.

07/22/2021

💥 Moroccan Quinoa Dish! This flavorsome dish can be enjoyed as a complete meal or as a side dish. Quinoa is a gluten-free, high-quality source of plant protein. It is considered a complete protein because it contains all nine essential amino acids. Quinoa is also high in soluble fiber, which helps to lower cholesterol and blood sugar levels.
Ingredients

1 cup quinoa (185 grams)
1 lemon
1 tablespoon olive oil
1 red onion, medium
1 clove garlic
1 teaspoon smoked paprika
1 teaspoon cumin seeds
⅓ cup cherry tomatoes, halved
¼ cup olives, thinly sliced
2 tablespoons pistachios, chopped
2 tablespoons mint
2 tablespoons parsley
2 tablespoons fresh cilantro (coriander)

Directions
To cook the quinoa, rinse it in a sieve under running water. Place the rinsed quinoa into a pot with 2 cups (500ml) of water and bring it to a boil. Reduce the heat and simmer for 15–20 minutes. When cooked, quinoa grains will become translucent. Strain the quinoa through a sieve and set aside.
While the quinoa is cooking, finely chop the onion and garlic. Slice the tomatoes in half, cut the lemon and olives into thin slices, and roughly chop the pistachios. Roughly chop the mint, parsley, and cilantro (coriander).
Heat the olive oil in a pan over a moderate heat and begin to caramelize the lemon slices. Leave them for 3 minutes and then flip them over to caramelize the other side. Remove the lemon from the pan and set aside.
If the pan is still reasonably clean, sweat off the onion and garlic in the same pan for 8–10 minutes. Add the paprika and cumin and cook for another 2 minutes.
Add the quinoa to the pan and stir all of the ingredients together.
Turn off the heat. Add the tomatoes, olives, pistachios, and fresh herbs. Fold it all together. Season with salt and pepper to taste.
Dish up the quinoa and place the caramelized lemon slices on top.
Serving Suggestion

This is a delicious side dish with grilled chicken breast. Add a bowl of peppery arugula (rocket) for the perfect complement.

07/10/2021

😋 Yum! Shrimp are a great, low-calorie source of protein. They are also high in selenium, a nutrient known to reduce inflammation.
Cashew nuts, which are used in the pesto, help to stabilize blood sugar levels and are a good source of dietary fiber and protein.
Ingredients

2 cups flat rice noodles
1 cup shrimp, cleaned and deveined
1 tablespoon olive oil
¼ cup red bell pepper, finely sliced
2 tablespoons cashews
Chopped fresh chili pepper (optional)
Lemon
Salt to taste

Pesto
½ cup basil
½ cup Italian parsley
½ cup fresh cilantro (coriander)
¼ cup cashews
2 tablespoons soy sauce or tamari (gluten-free option)
2 tablespoons water
1 tablespoon fresh ginger
1 tablespoon olive oil or coconut oil
Juice from ½ lemon
Salt to taste

Start by making the Thai pesto: Wash the herbs and place all the pesto ingredients into a small blender. Pulse the ingredients together until a smooth, green sauce forms. Taste the pesto and add a little salt and/or lemon juice as needed.
Boil a kettle of water and place the rice noodles into a heatproof dish. Cover the noodles with boiling water and let them soak for 15 minutes.
Rinse the shrimp under cool water to make sure they are clean. Place a frying pan over high heat and fry off the shrimp in a little olive oil for 5–8 minutes until the shrimp curl slightly and change color from a grey-blue to light pink. Season them with a little salt and a squeeze of lemon juice.
Finely slice the red pepper.
Toast the remaining cashews in a pan for 5 minutes until they are golden. Remove them from the pan and set them aside.
When the noodles have softened and are heated through, strain them through a colander. Pour 3 tablespoons of the pesto over the noodles and toss until they are evenly coated.
Plate up your noodles, top them off with the sliced red pepper, and then add the cooked shrimp and a little more pesto. Chop up the toasted cashews and sprinkle them over the dish.

06/30/2021

🍫 Chocolate Avocado Mousse Recipe!

Avocados contain heart-healthy monounsaturated fatty acids. Monounsaturated fats are well known for their anti-inflammatory properties and can help reduce blood cholesterol.

Ingredients

1 ripe avocado
¼ cup Lily’s brand (no sugar) chocolate chips, melted
1 ½ tablespoon maple syrup
4 pitted dates
2 tablespoons cocoa powder
1 teaspoon vanilla extract
⅓ cup (80ml) milk of choice (almond, dairy, soy, etc.)

Directions

Melt chocolate chips by heating for 30 seconds in a microwave, stirring, and then heating for 20-second increments and stirring until melted.
Add all ingredients, except chocolate chips, to a food processor or blender. Pulse to get mixture started, scraping edges as needed. Add melted chocolate chips and blend until smooth. Refrigerate for at least an hour before enjoying.

Serving Suggestion

Consider topping this dessert with fresh raspberries or using it as a fruit dip with strawberries, apples, and bananas.

06/19/2021

💥 Picture of 50 Freestyle this morning! Great Olympic Trials swims! Not enough to make the team. But what a wonderful blessed journey! Thank you to all who have cheered and supported Matthew and most of all for all your prayers!!!!🙏
Amazing experience!❤️💕😃 #

🇺🇸

06/18/2021

🙌 Whoop Whoop!! Matt made Semis!! Top 16! Swims off tonight to get top 16! He will be on NBC tonight at 8 pm if you can pray and watch!

🇺🇸

06/17/2021

💦 Go Matthew! At Olympic Trials and has swam 2 of 4 events! Thank you to all who continue to pray and have supported him!! You are wonderful ❤️
Some updates:
Good backstroke as his first event and swam around his best time so great way to start meet.

Today knocked off half sec off of seed time listed in heat sheet which is his fastest in 2 years for freestyle.

Went from 64 rank to 33 rank! Not enough for semis but not expected anyway. Semis is top 16. Praying for that in his Butterfly event on Friday morning where he’s currently ranked 17. Keep him in your prayers! To God be the glory! The best is yet to come!

🇺🇸

06/14/2021

🏊‍♂️ Olympic Trials starts tomorrow! First up for Matthew Austin is 100 Backstroke! Keep an eye out for 100 Freestyle, 100Butterfly and 50 Freestyle. 🙏 Send prayers his way and to God be the Glory!

Live streaming of all events including preliminaries that start at 11 EST on NBCOlympics.com and finals streamed at 6:30PM. Then at 8 PM you’ll see the highlights on NBC TV channel.

06/04/2021

💥 Beetroots are low in calories and high in a variety of nutrients. They assist with lowering blood pressure and fighting inflammation, and they contain dietary fiber to improve digestion. This salad is a good lunch option for anyone following an autoimmune protocol (AIP) diet. You can even buy cooked beetroot so you can whip up this salad quickly.
Ingredients

2 small beetroots (about 1 cup cooked)
2 cups butter lettuce
1 cup celery, chopped
1 cup cucumber, sliced
9 ounces (255g) strip steak (used for stir-fry)
½ teaspoon marjoram
½ teaspoon salt
½ teaspoon pepper
2 tablespoons olive oil
2 tablespoons balsamic vinegar
Mint leaves (optional)
Directions

Place the two beetroots in a medium-sized pot. Cover with cold water and bring them to a boil. Boil for about 40 minutes or until you can easily stick a sharp knife through the center.
Prepare the rest of your ingredients: Wash lettuce, and slice celery and cucumber. You can use a peeler to make cucumber ribbons if you like.
Season steak strips in a bowl with salt, pepper, and dried marjoram or chopped fresh marjoram.
When beets are cooked, strain off the water and allow them to cool in cold water. Use a small paring knife to remove the skin from the beetroot and then slice them into wedges.
Fry your steak strips in a hot pan with a little olive oil until they are lightly seared and golden, and then remove from the pan.
Build salad by dividing vegetables between two bowls and topping off with steak strips.
Garnish bowls with fresh mint leaves and dress with a little balsamic vinegar and olive oil.
Serving Suggestion

If grains and dairy are parts of your diet, add ¼ cup of cooked brown rice or a few bocconcini or mozzarella balls to each salad.

05/26/2021

🐠 Tuna is a protein-dense and easy-to-prepare snack and meal component. Simply mix in a few of your favorite fresh herbs and toss in some fresh lemon juice for a quick salad or cracker topping. This recipe skips the mayo and replaces it with flavorful fresh herbs, onions, lemon, and olive oil for a nutrient-dense and lightened-up version of your favorite tuna salad.

Ingredients

5 ounces (142g) canned light chunk tuna (packed in water)
¼ cup onions, diced small
¼ cup fresh parsley, chopped
½ teaspoon garlic powder
1 tablespoon dried herbs blend, or a mixture of dried dill, basil, oregano, and thyme
1 tablespoon lemon juice
1 ½ tablespoon olive oil
1 teaspoon lemon zest (zest of ¼ lemon)
Salt and pepper to taste

Directions

Drain tuna and place it in a small mixing bowl.
Add all other ingredients and mix with a fork, breaking apart large tuna chunks.
Add additional herbs and spices as desired.

Serving Suggestion

Serve ½ cup of tuna salad over 1 cup of lettuce with ¼ cup shredded carrots, ½ cup diced peppers, a lemon wedge, 1 tablespoon of olive oil, and a serving of nut-based crackers.

05/22/2021

💥 Tracking protein? The average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams. And of course you need more if you have an active lifestyle!

For poultry, red meat, and fish you can use this simple equation to determine protein content:
1 ounce (28g) of cooked meat = about 7 grams of protein
Therefore, 4 ounces (about 113g) of cooked, skinless chicken breast contains 28 grams of protein.

The nutrition facts on raw meat typically list the data for raw meat only, not cooked. If you weigh food after it’s cooked, you can use the equation above, 7 grams of protein per ounce (28g), to calculate the protein in cooked poultry, red meat, or fish. Because the protein in 8 ounces of raw chicken is not the same as the protein in 6 ounces of cooked chicken, do not use the above formula for raw proteins. If you want to find the protein content of the raw product, refer to the nutrition label on the package.

Protein is crucial for supporting muscles, organs, the nervous system, and skin. Protein also provides our bodies with amino acids, such as tryptophan, which are necessary for producing important neurotransmitters that affect mood, behavior, memory, and learning. Consuming adequate protein comes with a bonus: Because it takes longer to digest a protein-rich meal, you are likely to feel fuller and stay satisfied, which can help you manage your weight!

05/18/2021

💦 Proud to share Interview on the local NBC news! We are rooting for you Matt! Love you! Please watch and share!
https://www.wcnc.com/mobile/article/sports/olympics/fort-mills-matt-josa-continues-to-chase-costly-olympic-dream/275-f15d9292-7f66-4470-8d8f-36355118ed79?fbclid=IwAR0hwjAX6mGKSmBb04Idd6FMOJ_PcBmsvDwYVO1h-CWO_6nKGOMCoq-ED1U

05/14/2021

❤️Gotta LOVE this!

04/23/2021

❤️ Enjoying Laguna Beach with my daughter Brooke ❤️!


👣

04/18/2021

🐠 Salmon is rich in omega-3 fatty acids, which are best known for their strong anti-inflammatory properties and can help prevent chronic illness. Salmon has a pronounced, yet versatile flavor that pairs well with a variety of fresh herbs and cooking techniques. This simple baked salmon recipe is takes only 20 minutes to prepare and packs in a lot of flavor with minimal ingredients.
Nutrition Information

Ingredients
4, 6 once salmon filtes
2 tablespoons dijon mustard
1/2 tsp garlic powder
1 tsp lemon juice
2 tablespoons fresh parsley or 1 tablespoon dried parsley
2 tablespoons olive oil
2 tablespoons honey (optional)
Salt and pepper
Lemon wedge and fresh parsley for garnish
Directions

Preheat oven to 450 degrees fahrenheit.
Line a baking sheet with tin foil and arrange salmon fillets, skin side down on foil.Sprinkle with salt and pepper.
In a small mixing bowl whisk together, dijon mustard, garlic powder, lemon juice, parsley, olive oil, and honey if using. Brush the top and sides of the salmon fillets with dijon mixture and bake for 12-15 minutes depending on prefered doneness.
Top with lemon wedge and fresh parsley.

04/07/2021

💥 What is intermittent fasting?
Intermittent fasting refers to abstinence from food and drinks for a specific period of hours or days. It encompasses various regimens, including alternate-day fasting, several days of fasting, or daily fasting that restricts eating to a certain number of hours per day.1

The most common fasting periods are fifteen to eighteen hours, which allows for six to nine hours of eating time where all needed calories would be consumed. This can prolong fat burning for people needing to lose some weight and also improve gut health that leads to a strong immune system!

03/29/2021

😋 Yummy Berry Smoothie!

Antioxidants work against oxidative stress caused by environment, diet, and lifestyle. Spinach and berries both contain antioxidants, specifically carotenoids (a precursor to vitamin A) and vitamin C. Spinach also contains the antioxidants lutein and zeaxanthin, and berries contain anthocyanins. Including berries and leafy greens, like spinach, in your diet daily can help you maintain overall health and prevent illness and inflammation.
Ingredients

2 cups baby kale or spinach
½ cup frozen berries
¼ cup plain Greek yogurt
1 tablespoon ground flaxseed (linseed)
1 ½ cups (375ml) milk of choice or water (unsweetened almond milk recommended)

Directions

Add all ingredients to a high-powered blender and blend on high until smooth, about 1–2 minutes.

Serving Suggestion

Consider adding a serving of protein powder for additional protein, or include a serving of frozen fruit, like banana or pineapple, to add a cupped-hand of high carbs.

03/22/2021

💦Share and Read his incredible journey! https://gofund.me/af746f85

03/22/2021

Hey friends! My son Matthew is needing some financial support towards his Olympic goal. As you know this has been a trying year for many athletes to have the resources needed for training. https://gofund.me/cb09d4e1

Howdy y'all, As the bright shades of a June 2021 Summer quickly approach, as do my dreams of competi… Matthew Josa needs your support for Olympic Sized Dream

03/18/2021

🥚 Breakfast Salad for a healthy start of your day with adding in extra veggies!

Ingredients

2-3 cups leafy greens
2 eggs, cooked as desired
½ - ¾ cup roasted or ¾ -1 cup raw low carb vegetables option
¾ - 1 cup roasted potatoes or high carb option of choice
¼ cup avocado
Various herbs and spices for a low-calorie flavor kick!

03/12/2021

10 Signs Your Gut Is Messed Up!
1. Inconsistent Bowel Movements
If you fluctuate between constipation and diarrhea, or feel that you never know when a bowel movement will occur, your gut may need extra attention.
2. Abdominal Pain and Bloating
An imbalance of bacteria in the gut can lead to an overproduction of gas, slowed digestion, reflux, and a variety of other uncomfortable symptoms.
3. Skin Issues (acne, intermittent rashes, flaky skin)
A damaged gut can cause an inflammatory response that leads to skin inflammation that presents in a variety of ways.
4. Sleep Trouble
Serotonin, known as the happy chemical, is the precursor to melatonin, the sleep hormone. The gut is responsible for about 90% of the body’s serotonin production.
5. Physical or Mental
When nutrients are not adequately broken down and absorbed in the gut, it can lead to reduced energy and poor athletic performance.
6. Sugar Cravings
Believe it or not, bacteria can affect our food cravings, blood sugar, and our ability to fight the urge to overindulge.
7. Food Sensitivities or Intolerances
When the body reacts to a food and creates symptoms like swollen lips or abdominal pain this is from the gut.
8. Inability to Manage Stress
The gut helps to facilitate the production of chemicals known as neurotransmitters, which support feelings of well-being.
9. You Have Been Diagnosed with Thyroid Disorders
Gut bacteria support the breakdown and production of thyroid hormones. When the gut is inflamed, it can further exacerbate thyroid disorders.
10. Bad Breath
When certain strains of bacteria populate the gut, they can cause halitosis (bad breath), and increase the risk of dental cavities and gum disease.

DM or check the website in my bio for more information on home gut tests with a simple finger prick. No p**p needed!!

03/09/2021

Share and invite anyone you know who is struggling with Lyme!

02/27/2021

❤️Self care is so important any healing journey! Take time to rest, relax, read a book, go to the sauna, stretch, or just chill out! It’s good for your immune system and overall well-being.

02/24/2021

🥜 Tyrosine is linked to gut and brain health!
Tyrosine functions as a building block for several important neurotransmitters such as dopamine, epinephrine, and norepinephrine. Neurotransmitters regulate mood, behavior, and general feelings of well-being.
Tyrosine is essential for the thyroid gland to produce hormones T3 and T4 (which regulate growth, metabolism, body temperature, and heart rate).
Tyrosine can be found in soy, meat, cheese, nuts and seeds!Levels can be tested with a gut test. DM me for info!!