SWIHA Blog

Drop that Bacon! An Easy Ovo-Vegetarian Shakshouka to Satisfy You in the A.M.

Posted by Alexandra Comeaux on 7/10/18 12:16 PM

We all know what the classic American breakfast looks like: eggs fried sunny side-up, a pile of crispy bacon, a side of hash browns, and white toast smothered in butter or jam. For those with extra big appetites, a plate of pancakes drowning in goopy syrup might just be served alongside it. Toss in a cup (or two!) of cream- or milk-laden, super sweetened coffee, and the meal is made complete. 

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Topics: Holistic Nutrition, Whole Foods, Recipe

Drink Your Veggies: 3 Green Smoothie Recipes for Raw Food Beginners

Posted by Alexandra Comeaux on 7/3/18 2:00 PM

In the 1990s, Victoria Boutenko and her family found themselves in deteriorating health. Victoria was coping with the same heart arrhythmia which had killed her father, as well as severely swollen legs and mounting obesity. Igor, her husband, was suffering from progressive hyperthyroidism, chronic rheumatoid arthritis, and facing down a prognosis that he would die within a matter of months if his thyroid gland was not removed. Their children, Valya and Sergai, were respectively born with asthma and juvenile type 1 diabetes.

“After crying through an entire night, I decided that we had to take different action if we wanted get different results,” to Victoria explains on her website. “That was when we started to try various healing modalities and eventually arrived at the idea of becoming raw foodists…

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Topics: Holistic Nutrition, Recipe, Green Smoothie

All I Avo Wanted: 2 Gluten-Free, Vegan Recipes to Get You Out of Your Guacamole Funk!

Posted by Alexandra Comeaux on 6/25/18 2:00 PM

Avocadoes: you know them, you love them, and you devour them all the time… probably in the form of guacamole! Indeed, avocadoes are all the rage in the United States, an epicurean trend which has led to the American consumption of over 4 billion avocados a year. The vast majority of these come directly from 30,000 avocado orchards covering 275,000 acres in Mexico, which is the top exporter of the fruit to American vendors.

Creamy, sweet, and utterly delicious, avocados offer a distinct flavor of their own while still managing to be mild enough to compliment other food combinations. They’re also one of the best-loved superfoods known to the western world. Packed with vitamin E, vitamin K, vitamin C, potassium, fiber, and healthy fats, they can work wonders for your blood sugar, cholesterol, digestive system, and nutrient absorption. 

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Topics: Vegetarian, Holisitc Nutrition, Recipe, Vegan, WaterMelon, Avocado

Vegan Ginger Carrot Soup: A Dish Best Served Cold!

Posted by Alexandra Comeaux on 6/11/18 2:00 PM

Many of us will agree that one of the best parts of Winter is getting to cozy up to a nice bowl of soup on a chilly evening. So, it’s too bad that it is far too hot to enjoy such a dinner on a summer night, right? Wrong!

A Lighter, Cooler Soup—And Diet!

If you have a craving for soup, yet don’t want to overheat or overindulge, look no further than The Plant-Based Diet Meal Plan: A 3-Week Kickstart Guide to Eat and Live Your Best. This tome—which is part instructional guide on the merits of becoming a vegan and part cookbook—was penned by Heather Nicholds Rhn, a Certified Holistic Nutritionist whose self-described mission is to help “newly minted vegans (or veg-curious) fully nourish their bodies so they have the energy to enjoy their lives.”

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Topics: Holistic Nutrition, Recipe, IHAP

So, You Don't Know Jack about Jackfruit?

Posted by JD Cowdell on 4/2/18 2:00 PM

Odds are that unless you have been eating a plant-based diet for an extended period of time, you have probably never heard of Jackfruit. Don’t worry—you are not alone! The good news is that this multifaceted member of the breadfruit family is becoming increasingly well-loved in American households and can serve as a great alternative to meat if you’re looking to try out vegetarian and vegan-friendly options in your S.O.U.L. foods or holistic nutrition diet!

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Topics: Vegetarian, Holistic Nutrition, Recipe, Holistic health, Vegan, Jackfruit, Alternative Living, Meatless

Golden Milk: A Recipe for Sweeter Dreams!

Posted by Blithe Parsons on 3/19/18 7:07 PM

Though its origins are in ancient Ayurvedic medicine, golden milk has become an increasingly popular holistic nutrition beverage in the Western wellness community. Golden milk is traditionally known as haldi doodh, with the only ingredients being turmeric and heated milk. Using this foundation, we can expand the recipe to make a delightful adaptogenic elixir to be taken right before bed!

Most of the ingredients needed for this soothing elixir are mostly available at any grocery store, although the ashwaganda and lucuma may need to be purchased at a specialty store or on Amazon. While they aren’t necessary for the basic version of the recipe, they add additional flavor and health benefits to this rest-promoting drink.

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Topics: sleep, Holistic Nutrition, Recipe, Dairy-Free, Raw Foods, Golden Milk, Turmeric

Healthy Holidays with Holistic Nutrition: Dairy-Free Eggnog

Posted by Alexandra Comeaux on 12/14/17 10:07 AM

The holidays are a time when we want to look and feel are best so that we can truly enjoy the company of our loved ones and the spirit of the season. Yet, it’s so easy to overindulge when faced with the wide array of traditional treats popularly consumed at the time. Sugar cookies, pies, alcohol-laden drinks, and other sweets can weigh us down and leave us feeling slower, sleepier, and less energized than usual. Meals that contain dairy can have a particularly negative effect on our health and well-being. In fact, excessive consumption of dairy products has been shown to cause skin troubles, increased mucus production in the respiratory system, slowed digestion, and the sudden onset of bloating, cramping, gassiness, and general tummy troubles.

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Topics: Holistic Nutrition, Recipe, SOUL Food, Healthy Eating, Dairy-Free, Christmas, Raw Cuisine, Holidays

Holistic Nutrition: Picking the Perfect Watermelon + Bonus Recipe!

Posted by KC Miller on 7/3/17 5:00 PM

Did you know that July is National Watermelon Month? According to Mary Ritter, SWIHA’s Chief Executive Director, this is perfect timing because watermelon picking is at its absolute peak the week of July 4th!! Watermelon has long been a favorite treat for Americans looking to consume something light and refreshing during the sweltering summer months. Interesting enough, over 300 watermelon varieties are grown in the US and Mexico.

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Topics: Holisitc Nutrition, Recipe, Nutrition Coaching, SOUL Food

Chamomile Calendula Healing Salve Recipe from Western Herbalism

Posted by Kerry Amann on 6/27/16 8:29 AM


Chamomile (Matricaria recutita) is a common herb most folks are familiar with. It’s often seen in teas that support sleep, upset stomach, calming, and overall de-stressing. While this delightfully sunny, little herb can certainly do these things, it has many other highly useful benefits.

Have you ever accidentally over steeped a cup of chamomile tea? The longer the tea sits, the more its bitter properties will come through. Bitters are excellent to use in cases of digestive concerns such as indigestion, bloating, colic, and gas. Some bitters can be harsh and should be used with great care. Yet chamomile is very mild for a bitter. It is  gentle and pleasantly flavorful, so it is often given to children suffering from colic. Some bitters are so unpalatable, many adults will avoid ingesting them, making chamomile a favorable choice.

Another use for this herb is for anti-inflammatory properties. This action can be external or internal. Externally, a salve can be used for burns, insect bites, and wound healing. It’s very effective and often used with calendula, which also promotes the healing process. Internally, this herb has an affinity for the digestive system. So think of chamomile for IBS, inflammation of the digestive tract, nausea, or indigestion. Another specific use is for the relief of gout and acidic buildup that some people suffer from after eating red meat. It is definitely important to buy a dried, high quality chamomile to get a therapeutic effect from drinking the tea. If you do buy pre-bagged teas, find a respectable brand and use several bags per cup. 

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Topics: Chamomile, Healing properties, DIY, Chamomile Tea, Salve, Recipe, Herbalism, Bitters, Calendula, Healing Salve

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