P9NW Health

03/21/2024

Sylimarin: Your Liver’s Natural Guardian

Found in milk thistle seeds, Sylimarin is celebrated for its liver-protective qualities, including detoxification and cell regeneration. This powerhouse ingredient is essential in our quest for holistic well-being.

Why Sylimarin?
1. Detoxifies the Liver: Aids in eliminating toxins, protecting this vital organ.
2. Regenerates Liver Cells: Supports repair and renewal for optimal liver function.

Beyond supplements, you can find Sylimarin in milk thistle teas and extracts, integrating well with a health-conscious diet.
Incorporating Sylimarin through LIV PURE, backed by nature and science, is your step towards a healthier liver and a vibrant life.

03/21/2024

Mediterranean Dinner: Roasted Vegetable and Feta Tart

Ingredients:
• 1 sheet puff pastry (thawed if frozen)
• 1 zucchini, sliced
• 1 eggplant, sliced
• 1 red bell pepper, cut into strips
• 1 yellow bell pepper, cut into strips
• 1/2 cup crumbled feta cheese
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 teaspoon dried oregano
• Fresh basil leaves for garnish

Instructions:
1. Preheat your oven to 400°F (200°C).
2. Roll out the puff pastry and place it on a lined baking sheet.
3. Toss the sliced vegetables with olive oil, salt, pepper, and oregano.
4. Arrange the vegetables on the puff pastry, leaving a small border around the edges.
5. Sprinkle the crumbled feta cheese over the vegetables.
6. Bake for 25-30 minutes, until the pastry is golden and the vegetables are tender.
7. Garnish with fresh basil leaves before serving.

Why This Recipe? This tart is a great way to enjoy a variety of vegetables, each bringing its own set of nutrients and flavors. The feta cheese adds a creamy, tangy element, making this dish a well-rounded Mediterranean treat.

Complement Your Dinner with LIV PURE Enhance your Mediterranean dinner with LIV PURE, supporting your health and complementing the nutritional benefits of your meal.

03/21/2024

Mediterranean Lunch: Fresh Tuna Salad with Lemon Dressing

Ingredients:
• 2 fresh tuna steaks
• Mixed salad greens (like arugula, spinach, and romaine)
• 1 cucumber, sliced
• 1/2 red onion, thinly sliced
• 1/4 cup black olives, pitted
• 2 tablespoons capers

For the dressing:
• 1/4 cup extra virgin olive oil
• Juice of 1 lemon
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:
1. Grill or pan-sear the tuna steaks to your preferred doneness, then slice them.
2. In a large bowl, toss the salad greens, cucumber, red onion, olives, and capers.
3. Whisk together the olive oil, lemon juice, minced garlic, salt, and pepper to create the dressing.
4. Drizzle the dressing over the salad and toss gently.
5. Top the salad with the sliced
tuna and serve.

Why This Recipe? This tuna salad is a fantastic way to enjoy lean protein, essential for a healthy diet. The freshness of the greens and the tanginess of the lemon dressing make it a delightful Mediterranean meal. The addition of olives and capers adds a burst of flavor, embodying the essence of the Mediterranean palette.

Enhance Your Lunch with LIV PURE Complement your nutritious Mediterranean lunch with LIV PURE to support your health journey and boost overall wellness.

03/21/2024

Mediterranean Breakfast: Honey and Walnut Greek Yogurt

Ingredients:
• 1 cup Greek yogurt
• 2 tablespoons honey
• 1/4 cup walnuts, chopped
• A sprinkle of cinnamon (optional)

Instructions:
1. Place the Greek yogurt in a serving bowl.
2. Drizzle the honey over the yogurt.
3. Sprinkle the chopped walnuts on top, and add a dash of cinnamon if desired.
4. Mix gently, if preferred, or enjoy the layers as they are.

Why This Recipe? Greek yogurt is an excellent source of protein and probiotics, essential for a healthy gut. Honey provides natural sweetness and energy, while walnuts add healthy fats and a satisfying crunch. This breakfast is a perfect blend of Mediterranean flavors and nutrition.

Pair with LIV PURE for a Wholesome Start Enjoy your Mediterranean-inspired breakfast with a serving of LIV PURE to enhance your overall health and vitality.

03/20/2024

Mediterranean Dinner: Baked Cod with Tomato and Olives

Ingredients:
• 4 cod fillets
• 2 cups cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted
• 3 tablespoons capers
• 4 cloves garlic, thinly sliced
• 1/4 cup extra virgin olive oil
• Juice of 1 lemon
• Fresh parsley, chopped
• Salt and pepper to taste

Instructions:
1. Preheat your oven to 400°F (200°C).
2. Arrange the cod fillets in a baking dish.
3. Scatter the cherry tomatoes, olives, capers, and garlic around the fish.
4. Drizzle everything with olive oil and lemon juice. Season with salt and pepper.
5. Bake for 15-20 minutes, or until the cod is cooked through and flakes easily.
6. Garnish with fresh parsley before serving.

Why This Recipe? This dish is a celebration of Mediterranean flavors, featuring healthy fish, juicy tomatoes, and flavorful olives. It's a perfect blend of protein, healthy fats
, and essential nutrients, embodying the heart-healthy aspects of Mediterranean cuisine.

Complement Your Dinner with LIV PURE Enhance your Mediterranean dinner experience with LIV PURE, supporting your health and complementing the nutritional benefits of your meal.

03/20/2024

Mediterranean Lunch: Cucumber and Yogurt Salad

Ingredients:
• 2 large cucumbers, diced
• 2 cups Greek yogurt
• 2 cloves garlic, minced
• 2 tablespoons fresh dill, chopped
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:
1. In a large bowl, mix together the Greek yogurt, garlic, dill, olive oil, and lemon juice.
2. Add the diced cucumbers to the bowl and toss until well coated with the yogurt mixture.
3. Season with salt and pepper to taste.
4. Chill in the refrigerator for at least 30 minutes before serving.

Why This Recipe? This cucumber and yogurt salad is a staple in Mediterranean cuisine. It's incredibly refreshing and provides a good balance of protein from the Greek yogurt and hydration from the cucumbers. The dill and lemon add a burst of freshness to the dish.

Enhance Your Lunch with LIV PURE Pair your nutritious Mediterranean lunch with LIV PURE to complement your diet and support your overall well-being.

03/20/2024

Mediterranean Breakfast: Olive Oil and Orange Zest Pancakes

Ingredients:
• 1 cup all-purpose flour
• 2 tablespoons sugar
• 1 teaspoon baking powder
• A pinch of salt
• 2 eggs
• 3/4 cup milk
• 1/4 cup extra virgin olive oil
• Zest of 1 orange
• Butter or olive oil for cooking
• Maple syrup or honey for serving

Instructions:
1. In a large bowl, mix together the flour, sugar, baking powder, and salt.
2. In another bowl, whisk together the eggs, milk, olive oil, and orange zest.
3. Gradually add the wet ingredients to the dry ingredients, stirring until just combined.
4. Heat a non-stick skillet or griddle over medium heat and lightly coat with butter or olive oil.
5. Pour batter to form pancakes, cooking until bubbles form on the surface, then flip and cook until golden brown.
6. Serve hot with a drizzle of maple syrup or honey.

Why This Recipe? These pancakes infuse the distinctive flavor of olive oil and the refreshing zest of orange, bringing a Mediterranean touch to your breakfast. Olive oil, a staple in Mediterranean cuisine, adds a unique taste and health benefits to this morning treat.

Complement Your Breakfast with LIV PURE Enhance your Mediterranean breakfast with a serving of LIV PURE for an added boost to your health and vitality.

03/05/2024

Crafting a Custom Weight Loss Plan Aligned to Your Goals and Lifestyle

Rather than following rigid, generic diet rules or extreme all-or-nothing protocols, designing a tailored weight loss plan serves you better in the long term. Sustainability becomes simpler when shaping a customized regimen catering to your specific needs and lifestyle factors.

Assess Your Health Goals First, closely evaluate your aim from a health and wellness perspective. Consider vital questions like:

Do you want to lose a few vanity pounds to look better? Or do you need to lower clinical markers like blood pressure, lipids, and blood sugar tied to disease risk?
Are you struggling with low energy, depression, insomnia, infertility issues, or chronic inflammation that losing excess body fat could help remedy?
What behaviors or old narratives need unraveling simultaneously while creating new fitness habits?

Your motivations and “why” behind pursuing weight loss determine the plan’s scope and style best facilitating results. Set SMART goals with specific metrics and targeted timeframes that feel energizing to work towards rather than abstract obligations.

Take Stock of Your Unique Biology

Next, examine your innate physiological strengths and predispositions. Key factors like:

Genetics - Family history and patterns around body composition, food intolerances, diabetes, etc.

Metabolic Type - Where you fall on the spectrum of “faster” or “slower” metabolism

Digestive Issues - Food sensitivities, allergies, gut conditions influencing absorption

Health Status - Thyroid, hormones, reproductive factors, diseases, medications, etc.

While general guidelines help orient direction, customization honoring your hardwired tendencies improves adherence. Your customized regimen emerges from how your nature interacts with lifestyle nurturing.

Assess Your Current Eating Patterns Analyze current eating, exercise, and thinking habits critically without judgment:

Track all foods and beverages over a typical week
Note meal timing, snacking frequencies, and proportions
Document symptoms tied to specific meal elements

Spot overreliance on processed carbs, sugary items, alcohol, or inflammatory foods like dairy, gluten, or soy that could prove problematic. But also identify enjoyable, nourishing aspects already in place that provide foundational flavors and satiety.

Audit Your Schedule, Demands, and Constraints Practical lifestyle constraints determine what protocols align over the short and long term. Carefully consider:

Typical schedule, daily rhythms, and any non-negotiable demands
Seasonal fluctuations in energies, social gatherings, and challenges
Current cooking abilities, equipment accessibility, and food budgets

This lifestyle inventory spots potential barriers to compliance, like overly ambitious cooking requests or rigid timing incompatible with shifting family and career seasons. Define realistic customized contexts for success.

Incorporate Enjoyed Flavors and Preferred Cuisines Sustaining motivation hinges on adherence, so emphasize foods, recipes, and meal textures you already find appetizing based on your upbringing, culture, and innate taste propensities. Accentuate these preferences within new creations and meet target macro quotas.

For example, swap out typical grain bowls for cauliflower rice versions. Use zucchini noodles or spaghetti squash instead of wheat noodles as the base of pasta dishes. Bake lower-sugar treats with almond or coconut flour as the base. Get creative, blending dietary needs with existing flavor affinities through substitutions.

Strategically Bridge Elimination with Moderation. Transition gradually from intense elimination protocols into livable long-term templates. For example, commit to carbohydrate restriction for 4-8 weeks. Once you see positive gains, slowly reintroduce approved starches, observing responses.

Or, eliminate all dairy for 30 days, then carefully test small amounts of ghee, sheep cheeses, or goat yogurt and note reactions. You identify actual tolerances through initial restrictions followed by gradual, monitored reintroductions. From this tension between extremes emerges your unique middle-way methodology.

In summary, adherence and satisfaction feel more effortless by honoring genetic proclivities, current lifestyle factors, and innate flavor preferences when designing a customized weight loss regimen just for you. Commit to both determination and patience. Consistency compounds over the years, eclipsing seeking unsustainable perfection. Your healthy, thriving weight emerges in time by simply progressing step-by-step.

Dedicated to maintaining, regaining, and preserving your health and fitness though life

03/05/2024

Building a Foundation for Sustainable Health

1. Balanced Nutrition: Embrace a diet rich in fruits, vegetables, whole grains, and lean proteins. The principles of the Mediterranean diet can be a great guide.
2. Regular Exercise: Incorporate physical activity into your routine. Even 30 minutes a day can make a significant difference.
3. Adequate Hydration: Drink plenty of water to help your body function optimally and support the detoxification process.
4. Mindfulness and Stress Management: Practice mindfulness, meditation, or other stress-reduction techniques to support your mental and emotional well-being.

LIV PURE: Your Companion in This Journey While LIV PURE is designed to enhance liver health and support your metabolic functions, its effectiveness is amplified with these sustainable health practices. By adopting a holistic approach to wellness, you're setting the stage for long-term health and vitality.

03/05/2024

Mediterranean Dinner: Seafood Paella

Ingredients:
• 1 cup Arborio rice or short-grain rice
• 2 cups fish or vegetable broth
• 1/2 cup white wine
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, sliced
• 1/2 cup frozen peas
• 1/2 lb shrimp, peeled and deveined
• 1/2 lb mussels, cleaned
• 1/2 lb calamari rings
• 1 teaspoon smoked paprika
• Saffron threads, a pinch
• Olive oil
• Salt and pepper to taste
• Lemon wedges and chopped parsley for garnish

Instructions:
1. In a large pan, heat olive oil over medium heat. Sauté onion, garlic, and bell pepper until softened.
2. Add rice, smoked paprika, and saffron. Stir to coat the rice in oil and spices.
3. Pour in the wine and let it simmer until mostly absorbed.
4. Add the broth, bring to a simmer, and cook uncovered for about 15 minutes.
5. Add the seafood, distributing evenly over the rice. Cook until the shrimp is pink, the mussels have opened, and the rice is tender.
6. Stir in the peas and cook for another 5 minutes.
7. Remove from heat, cover, and let it sit for a few minutes.
8. Garnish with lemon wedges and parsley before serving.

Why This Recipe? Seafood paella is a feast for the senses, offering a variety of seafood, which is an excellent source of protein and omega-3 fatty acids. The spices and vegetables add depth of flavor and essential nutrients, embodying the heart of Mediterranean cooking.

Enjoy with LIV PURE for Added Health Benefits. Pair your Mediterranean dinner with LIV PURE to complement the nutritional benefits of your meal and support your overall health.

03/05/2024

Mediterranean Lunch: Grilled Vegetable and Hummus Wrap

Ingredients:
• Whole grain tortillas or flatbreads
• 1 zucchini, sliced lengthwise
• 1 red bell pepper, sliced
• 1 eggplant, sliced into rounds
• 1 cup hummus
• Olive oil
• Salt and pepper
• Feta cheese, crumbled (optional)
• Fresh spinach or arugula

Instructions:
1. Brush the zucchini, bell pepper, and eggplant slices with olive oil and season with salt and pepper.
2. Grill the vegetables until tender and slightly charred.
3. Spread a generous layer of hummus on each tortilla or flatbread.
4. Place the grilled vegetables on top, add feta cheese if desired, and a handful of fresh spinach or arugula.
5. Roll up the wrap tightly and cut in half.

Why This Recipe?

This wrap is a fantastic combination of flavors and textures. The grilled vegetables provide essential nutrients, and the hummus adds protein and fiber. The whole-grain tortillas contribute to a wholesome, fiber-rich meal that aligns with Mediterranean dietary principles.

Pair Your Lunch with LIV PURE Enhance your nutritious Mediterranean lunch with LIV PURE to support your health journey and boost overall wellness.

03/05/2024

Mediterranean Breakfast: Lemon Ricotta Pancakes

Ingredients:
• 1 cup all-purpose flour
• 2 tablespoons sugar
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• A pinch of salt
• 3/4 cup ricotta cheese
• 2 eggs
• 1/2 cup milk
• Zest and juice of 1 lemon
• Butter or olive oil for cooking
• Fresh berries and honey for serving

Instructions:
1. In a large bowl, whisk together flour, sugar, baking powder, baking soda, and salt.
2. In another bowl, mix ricotta, eggs, milk, lemon zest, and lemon juice until smooth.
3. Combine the wet and dry ingredients, stirring until just blended.
4. Heat a non-stick skillet or griddle over medium heat and lightly coat with butter or olive oil.
5. Pour batter to form pancakes, cooking until bubbles form on the surface, then flip and cook until golden.
6. Serve warm with fresh berries and a drizzle of honey.

Why This Recipe? These pancakes offer a delightful balance of flavors, with the ricotta providing a creamy texture and the lemon adding a zesty kick. It's a Mediterranean-style breakfast that's sure to brighten your day.

Enhance Your Breakfast with LIV PURE Pair these delicious pancakes with a serving of LIV PURE to support your health and start your day on the right note.