Benefits of Lemon Infusion Drink

• Promotes overall immunity and lowers inflammation
• Natural diuretic
• Filters toxins from body
• Naturally alkalizing
• Antioxidant rich in potassium, Vitamin C, and flavonoids
• Clears sinus passageways/breaks apart mucus
• Stimulates digestion with increased production of gastric juices/and beneficial enzymes 
• Aids the body  in easier elimination

​Lemon Infusion Drink Recipe
Bring to Boil 8oz of water then remove from heat
Pour into a teapot
Add in slices of one organic lemon with rind
1 grated tbsp. of ginger
1/8 tsp of ground turmeric/or 1 tsp of freshly grated turmeric
2 tsp of Manuka honey (optional)
 ⅛ tsp of ground Cayenne pepper (optional)
Let steep for 30 minutes covered in teapot
Then Enjoy
Good for 2-3 days in refrigerator

The Holidays are here! They are going to be great this year- because you will know how manage your appetites! And of course that’s the first step, to speak out the positive and to believe that it is possible! After all, they say, that out of everyone around us, we believe what we say the most. So, Lets step into this journey of speaking with great expectation! As embarking on any journey like this, perfection IS NOT the goal, but progress is a great goal.  Even the fact that you are contemplating to maintain a healthy perspective on your intake of food is absolutely tremendous and the marker of continued success is to celebrate every victory, no matter how seemingly small!

​​Let’s jump right in!

How can I maintain a healthy weight during at holiday gathers, parties, or even having extra junk food in the house during the holidays?

So, these are some suggestions that you might want to consider.

1. During the holiday season a good goal is to get plenty of sleep/rest, which can help you say NO to all the extra snacks in your fridge and pantry. This may seem like an oxymoron because this can be such a busy time, however, make it a priority. . Prior to your family/friend gathering-the night before GET PLENTY OF SLEEP! Sleep deprivation can be the culprit to giving into cravings, and eating with your eyes, aka overeating!

2. DO not fast until the party meal. I am a huge proponent of intermittent fasting, however, fasting until the holiday feast can be a huge reason that you could fall into overeating. Overeating is a huge stress on the liver which causes an increase in toxins throughout the bloodstream creating fatigue and physical discomfort in the stomach and leads to blood sugar management issues.  So in preparation for your holiday gatherings don’t skip any meals before you arrive.

3. Keep an eye on your portion sizes. Sometimes just having a few bites of a yummy treats can be just what enough to satisfy whatever your longing is.  So piling the food on your serving plate may not be the best idea.  Consider a few small slices/pieces/spoonful’s of those tasty starchy/carbs and/ or sweet dishes.

4. During the busy holiday season, plan for extra busyness, but also plan for extra joy.  How do you plan for joy, well create opportunities that you know will help you to experience joy.  Be it in indulging in your creative juices daily, increasing your outdoor activity, taking more opportunities to make family memories, spend extra time with good friends, involving yourself in an enjoyable hobby, or even just to watch your favorite movies, and or eat your favorite healthy meals.  It is not insignificant at all to recognize that we need balance in our lives.  When the stress levels increase, why not intentionally increase our joy? Endorphins are scientifically known for a number of benefits, chemically even triggering feelings that would equate to being on morphine.  They are known for alleviating depression, reducing stress and anxiety, boosting our self-image, reducing physical pain, and even reducing our weight.  So all the more reason to go gung Ho on the JOY.

5. Chew your food well. I’m sure you have heard this colloquialism before, maybe even from your loved ones…but it’s so true! And of course, this is always important, but if you can remember to do it around the holidays, your body with thank you. Science tells us that when we chew our food well there are important digestive enzymes and secretions that are activated in our mouth which help our food absorb well and help our body easily convert the food into energy. So, be prepared you we might be the only one in the room that doesn’t fall asleep after eating those holiday treatsJ

6. I recommend specifically planning out your meals prior to going… either it be your breakfast/ lunch or dinner  that include, protein, good fat, and it’s always good to throw some fiber in there.  Staying away from high sugar/refined carbs those days would be a smart idea. Also making sure that your hydration intake is very good before you arrive, remember ½ your body weight in ounces is the target.  Also, when u arrive choose foods  at the celebrations that have either protein or good fat to maintain a stable blood sugar along with your favorites.

7. Ramping up on your physical activity around this year is a great goal.  Maybe ½ hr to an hour extra of  riding, walking, running, or jumping or aerobic activity 3-4x wk etc.  certainly will keep your white blood cell counts in good shape, not to mention your waste line.  As we engage in movement/exercise this helps our body on so many levels. Just to highlight a few benefits: exercise causes us to shed those empty  calories that we are eating/drinking; it helps our lymphatic system move toxins our of our body as our muscles contract; helps to decrease inflammation in our tissues by balancing our blood sugars/insulin levels; improves our emotion/mental health; reduces our blood pressure/cholesterol levels; the weight bearing strengthens your bones/muscles; improves your sleeping/REM states/ and even falling asleep and staying asleep throughout the night.

8. Its always nice learn to make some new healthy holiday meals, deserts or savory entrees that friends and family might enjoy.  Take some time this season to take a risk with using replacements for gluten/grains, dairy, eggs, and sugar- you might love the change and just surprise yourself.

9. Find an accountability partner to help you when your NO needs some backbone.  I often find so much value in bringing someone of like mindedness along side to stave off giving into the indulgences.

10. Shore up on some supplements during the holiday season.  When you know in advance there are some foody celebrations, there is a multitude of ammunition out there to balance your blood sugar.  Some effective insulin managers are: berberine, cinnamon, chromium, Alpha Lipoic Acid, fiber, magnesium, Ginseng, ; Some foods that aid in balancing sugars are:  greens, broccoli sprouts, pumpkin seeds, nut butters, flax/chia seeds, beans/lentils, fermented foods, apple/coconut vinegars, kefirs, avocados. Incorporating some of these foods/supplements before/after your meals will greatly support your body’s metabolism/digestion to aid in keeping off the pounds.

​When Chia Seeds first started becoming popular it brought back flashbacks of the Chia pets they used to sell back in the day.  I remember sitting there watching the commercials and hearing the song "Chi Chi Chia Pets" Anyone born in the 80s would know what I'm talking about.  Chia Seeds have come a long way from the Chia Pets of the 90s and are considered to be a superfood by many.

Despite their small size, chia seeds are full of important nutrients.

They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calciumTrusted Source.

Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke.

1 ½ cups of raw milk ( dairy free options recommended are full fat…coconut, cashew/almond milks)

½ cup chia seeds

1-2 tbsp maple syrup grade B ( higher mineral grade)

1 tsp vanilla extract (or can use almond, orange extract)

1. In a mixing bowl add milk or milk substitute, chia seeds, maple syrup, and vanilla.  Whisk to combine

2. Cover and refrigerate overnight ( or 6 hrs). The chia pudding should be thick and creamy.  If not, add more chia seeds, stir, and refrigerate for another hour or so.

3. Enjoy with raw cacao nibs, fresh fruit, fresh mint, hemp seeds.  Will stay fresh up to 5 days.

GMO is a genetically modified organism, plants or animal created through gene splicing techniques/ or with transgenic techniques of biotechnology (also called genetic engineering). An experimental technology which merges DNA from different species/with living organisms genetic material being artificially manipulated in a laboratory creating unstable combinations of plant, animal, or bacterial/viral genes that cannot occur in nature or in traditional crossbreeding.. (Non-GMO project.org) Currently, there are several crops In the US that are modified: Corn, Alfalfa, Canola, Cotton, Papaya, apples, bananas, strawberries, Potato, Soybean, Crookneck squash, Sugar beet. Among some of the GM animals there are: cattle, pigs, chicken, goats, sheep, dogs, cats, fish, rats and mice.

There are many layers to scientifically and historically understanding the genetic modification methodology. Scientifically, the GM transformation process always carries risks. The insertion of the genetic material is always through an unstable method, and the results of even one DNA insertion within the genetic coding results in a mutation event within the natural sequencing of the DNA code. This mutated, interrupted sequencing will likely destroy the genes function, as well as the expression of genes in the whole region of the genome with the potential of unpredictable and negative consequences of the cellular and organ processes.

Historically, GM science goes back to the 1980s when they were first discovered. They came to the marketplace first in 1994 with the Flavr Savr tomato, engineered to have a longer shelf life. Monsanto was one of the first companies to apply biotechnology to the model of agriculture using techniques developed by biotech drug companies. They had previously been the developer of the insecticides of DDT, PCB, Agent Orange, and recombinant bovine growth hormone. In 2018, Monsanto sold and was acquired by Bayer pharmaceuticals. They are now the worldwide leader in GM foods, and they are of the belief that these foods will eradicate hunger. They also claim that they will be able to provide food to the populace at lower costs and that their foods have greater nutritional value. They are a global company, owner of Roundup, and have patents on all their GMO strains. In their very creation they have devised that these strains can withstand toxic herbicides “Roundup” or glyphosate. This herbicide is sprayed on crops and the plant GMO strains then do not die. These plants now have immunity to this very toxic pesticide.

Since Bayer owns these GM strains, the farmers that agree to utilize the GM foods must systematically compensate Bayer for their crop seeds year after year. This scenario has now been unfolding for about 20 years, and organic farming has been significantly threatened. When these GMO plants come in contact with the organic farming crops via drift pollination they are no longer able to be considered organic. In fact, whenever this occurred Bayer now had the rights to sue the farmer’s property that their patented seed fell upon, even if it is was due to the natural weather patterns. Since, the GM seeds can drift from the site of application moving from one field to another, it can damage crops not genetically modified to tolerate the herbicide. This drift can lead to lower crop yields, thus many farmers, not wanting to incur profit loss, simply concede to using GM crops. The non GMO farmer/or organic farmer has to either surrender their farm to GMO seed, pay hefty fines, or they are taken out of business. These are very limited options for the farming communities.

The herbicide, Glyphosate in the GM seed, is the active ingredient in Roundup, and is a harmful pesticide used on crops and other plants to kill weeds. This glyphosate residue is throughout our food supply organic and non-organic foods; on produce, in meat, and in packaged foods and in our water systems. The current statistic is that 90% of Americans now have pesticides or the byproduct residue in their bodies. Glyphosate is a major risk for humans and our environment, identified as a probable carcinogen from the International Agency for Research on Cancer and the WHO in 2015. As current as 2018, lawsuits are still in progress regarding suits against Monsanto/Bayer as they failed to warn of the risk of developing forms of cancer with exposure. Glyphosate is the subject of much controversy and conflicting studies. However, it is quite clear that glyphosate, is proven to be toxic to our human cells, causing genetic mutations, promoting, oxidative stress, decimating our gut flora, depleting amino acids, and minerals (zinc, manganese, and cobalt), and impairing of our metabolic enzymes, as well as, disruption to our endocrine function. In 2003, then Monsanto filed a patent on glyphosate as an antibiotic, thus the company acknowledges its herbicide acts to harm beneficial gut bacteria, as associated with the term antibiotic.

​Furthermore, Glyphosate is a pervasive toxin in the human body, it is being held responsible for multiple chronic diseases, neurological diseases, endocrine disruption, autoimmune issues, gut dysbiosis, thyroid abnormalities, multiple cancers, and has been found to be a major metal chelator (binding to metals and depositing them into tissues). In numerous clinical studies; there is evidence of multiple interruptions to critical nutrient pathways, how it functions as an antibiotic in the body significantly altering microbiome, concerns that glyphosate mimics glycine, so glyphosate takes the place of glycine in the genetic material; causes a myriad of mineral deficiencies; contributes to gut sensitivities, allergies etc. This is a multi –layered generational, chronic environmental safety and public health risk that demands a connected, empowering, educated community to spread awareness and offer sound alternatives.

Equipped with all of this information, how can we now go about detoxifying our bodily systems from these toxins? I am of the mindset an ounce of prevention is worth a pound of cure. Firstly, going organic is an essential strategy, focusing on a micronutrient rich diet, those colorful fruits and veggies; loading up on a lot of herbs, basil, cilantro, thyme, oregano, garlic, onions, dandelion greens; following up with detoxifying supplements like bentonite clays, humic and fulvic acids which are organic acids from the soil, also probiotic sauerkraut juices/fermented foods, grass fed bone broths, Epsom salt baths; and Infrared saunas. For further resources subscribe to our mailing list or to set up health consultation, contact gracecenteredwellness.com

​Sources:
GMO myths and Truths
DaveAsprey.com
Myersdetox.com/Dr. Stephanie Seneff
GMOfreeusa.org