A smile, a kind word, a gracious spirit, a patient response, a heart willing to listen with love and compassion…you can be someone’s ray of sunshine today. Shine brightly!
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP
“We are seeing him doing so much better…almost like a fog has been lifted.” N.U.
We love hearing these reports back from our clients! It’s always exciting to see how addressing the underlying cause of a health challenge can produce amazing results.
Call us for a free 20 minute consultation to discuss how our natural approach to wellness might help your child. We’d love to chat with you! 844-787-3935, Ext. 1
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP
What’s creamy, delicious, and tastes like real French Style herb-garlic soft cheese? This! Treeline French Style Cheese is an amazing find for anyone who is avoiding dairy, but longing for the satisfying texture and savory flavor only soft, spreadable herb-garlic cheese can offer.
It’s cashew based, and gluten, diary, and soy free. There are several varieties, and I found it at Wegmans in their Natural Foods refrigerated section. Treeline makes several varieties, and they all sound delicious. I’ve used the herb-garlic variety.
Here are three ways I’ve tried it:
- I’ve added it to my creamy cauliflower soup on occasion for added flavor and creaminess
- I’ve spread it on Mary’s Gone Crackers Super Seed Organic Classic crackers (I found these at Wegmans, too!)
- I’ve also spread it on slices of cucumber for a delicious savory snack (one could also do the same with cherry tomatoes) – these both would make a great appetizer!
Next time you’re in the mood for some creamy and savory goodness, give this a try. It’s a little pricey, but totally worth the splurge!! ~ Vicki
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP
Here’s a simple way to make water more exciting: infuse it with ginger and citrus! The addition of ginger, citrus, and fresh mint will not only make your water taste amazing, it will benefit your body in many ways!
Ginger contains natural anti-inflammatory, anti-fungal, and antimicrobial properties; citrus fruits like lemons and limes are rich in Vitamin C, flavonoids, antioxidants, and minerals; and mint is refreshing and nourishing.
Ginger/Citrus Infused Water
Ingredients
- Fresh ginger (organic) – 1 1/2 teaspoons, grated
- Fresh lemon and lime (organic) – 1 each, sliced
- Fresh mint leaves (chopped) – to taste
- Water
Instructions
- Grate 1 1/2 teaspoons of fresh ginger
- Boil 4 cups of water
- Add the ginger to the water
- Remove the water from the stove
- Allow the ginger to steep for about 5 to 10 minutes
- Strain the liquid to remove ginger pieces
- Allow the water to cool
- Pour the prepared ginger water into a large glass pitcher (64 ounces); add in the sliced lemons and limes, and mint leaves.
- Fill the pitcher with rest of the way with more water, and serve chilled
NOTE: Store in the refrigerator, and discard the lemons, limes, and mint if storing overnight. You can cut the recipe in half if you are not serving a large group of people.
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP
Looking for a way to satisfy your longing for bread without compromising your Paleo, Keto, or nut-free eating plan? Check out this bread recipe! This recipe also works for those of us who may have been avoiding bread because of the yeast used as the rising agent.
Flax seeds, the main ingredient, are considered to be a superfood because of their nutrient-dense profile. Flax seeds (which contain protein, fiber, omega 3’s fatty acids, antioxidants, vitamins, and lignans) are most easily digested and assimilated when they are ground into meal.
Ingredients:
- 2 and 1/2 cups Bob’s Red Mill Organic Golden Flaxseed Meal
- 1 tablespoon baking powder
- 1/2 teaspoon fine Himalayan pink salt
- 1 and 1/3 cups water
Instructions:
- Preheat your oven to 400 degrees. Grease a 9×5-inch pan and line with parchment paper.
- In a large bowl, whisk together the flaxseed meal, baking powder and salt. Add the water, stirring until completely combined. The dough will be very thick, but moist.
- Scrape the dough into the prepared pan and press into place with your fingertips. Moisten your fingertips to smooth and flatten the surface of the dough.
- Bake in the preheated oven for 60 to 65 minutes until risen and browned (it is normal for the surface to feel quite hard; it will soften as it cools).
- Cool in the pan, on a wire rack, for 10 minutes. Use the parchment paper to removed the bread from the pan. Cool completely before slicing.
Notes:
- Store the cooled bread in an airtight container in the refrigerator for 2 weeks, or the freezer for up to 6 months.
- Organic brown flaxseed meal can be used for a darker brown loaf.
- Make sure to use fresh flaxseed meal since flaxseed meal can develop an “off” flavor if it is old or has been improperly stored. Store unused flaxseed meal in the freezer and use by the manufacturer’s “Best by” date.
- This loaf can be cut into larger sandwich-style slices if you cut the bread lengthwise. This is easier if you cut the loaf in half crosswise first; then slice each half lengthwise.
Enjoy!
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP
Twenty minutes a day of sunshine without sunscreen provides our daily dose of vitamin D, naturally!
But on those occasions when you’re going to be outside longer, you’re going to want to use a sunscreen that isn’t loaded with chemicals that are known endocrine disruptors.
A better option is to use a broad-spectrum mineral sunscreen containing only zinc and/or titanium dioxide. We’ve searched out a couple of great options for you to try:
The first, Countersun Mineral Sunscreen by Beautycounter, is a water-resistant, light-weight zinc oxide formula for face and body that contains aloe and antioxidants. It needs to be re-applied at least every two hours; more often if you’re in the water. Our own Kristin Stephens is a Beautycounter consultant! For more information about Countersun Mineral Sunscreen, click here.
The second, All Good Kids Sunscreen Lotion, is a broad-spectrum, hypoallergenic, gluten- and GMO-free, vegan, biodegradable formula. All Good also makes sunscreen formulas for adults, and you can find these great products on amazon.com and at Target.
Remember to protect your skin this summer and go out and enjoy the sunshine!
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP
As restrictions begin to ease up and people begin to resume a few of their normal activities in the coming days, we want to make certain that you’re aware of our ongoing efforts to keep ourselves and our clients safe and well.
First, if you know that you have been exposed to the Covid-19 virus, have recently tested positive or live with someone who has recently tested positive, please contact us to schedule a phone or Zoom consultation. We will continue to make phone consultations and Zoom/Skype appointments available to all clients who are unable to come into the office.
We will also continue to do the following for those clients who do choose to make an in-office appointment:
- Try to schedule only one client in the office at a time, leaving sufficient time in between appointments to allow for cleaning and sanitizing (sometimes family members come together; we would prefer to have only one additional person with our client at an office appointment…no other guests, please).
- Keep our chairs in the lobby spaced to allow for proper social distancing.
- Diffuse Essential Oils known for their anti-viral, anti-bacterial, anti-microbial properties.
- Clean surfaces with natural, safe, and effective products.
- When you arrive at the office, you will be instructed to go wash your hands before doing anything else.
- You will then fill out a Covid-19 Questionnaire to determine if we can proceed with your appointment or if we need to change to a phone or Zoom appointment.
- If you notice someone in the lobby when you arrive, please wait until we finish with this client. We will invite you in as soon as possible.
- We are not currently requiring that masks be worn; however, if the governor issues guidelines that require them, we will ask that you comply.
If you have any questions or concerns, don’t hesitate to reach out to us at 844-787-3935, Ext. 1 or email us at frontdesk@purenwell.com. We will make every effort to make you comfortable for your appointment with us.
Be Well and Stay Well,
Donna Stephens, Naturopath, BCN, CNHP, LDHS
Vicki Kolbe, Natural Health Professional, BCHHP, CNHP, DHP
“I feel better, I have more energy, and I make better food choices. This is thanks to Donna Stephens.” B. R.
The coronavirus pandemic has all of us looking for ways to be healthier! Our Comprehensive Health Assessment is designed to help you improve your overall health and wellness based on your unique biochemistry.
Here at Pure Nutrition + Wellness, personal and professional experience has taught us that at the root of most physical health conditions, including low energy, are one or more of the following:
- Diet
- Lifestyle
- Nutritional Deficiencies
- Food Allergies
- Yeast Overgrowth
- Environmental Toxins
- Emotional Imbalances
By properly addressing these factors, significant and dramatic improvements can be made in your physical health. We want you to get healthy and feel great! To learn more about the Comprehensive Health Assessment, schedule a Free 20 Minute Consultation. Call 844-787-3935, Ext. 1 or email us at frontdesk@purenwell.com.
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP
Looking for a comforting, healthy treat to make this weekend? This recipe calls for delicious, ripe berries; use your favorite kind! There are only a few other ingredients involved. Plus, it’s gluten-free, diary free, egg-free, and refined sugar-free. It takes a bit of effort to put together, but you’ll think it’s worth it! Yum!!!
Mixed Berry Oat Bars Recipe
Ingredients
Crust:
- 2 1/2 cups rolled oats (certified gluten free)
- 1 1/2 cups blanched almond flour
- 1/2 tsp Himalayan Pink salt (fine)
- 1/3 cup coconut oil (melted)
- 1/3 cup pure maple syrup
- 1-3 tsp water, if needed
Berry Filling:
- 18 ounces organic fresh or frozen mixed berries (thawed), or your favorite kind!
- 2-3 TBSP pure maple syrup (use less if your berries already taste sweet)
- 2 tsp chia seeds
Instructions
- Preheat over to 350 degrees.
- In a large bowl, mash berries with a fork…just a rough mash is all that’s needed. Then, stir in the maple syrup to taste and the chia seeds. Set aside to let thicken while you make the crust.
- Line an 8 or 9 inch pan with parchment paper.
- Use a food processor to blend the rolled oats and salt into a finely ground flour. Add in the almond flour, melted coconut oil, and maple syrup, blending together until a dough forms. (It should hold together when you pinch it between your fingers.) If needed, add a little bit of water at a time, just until it reaches the proper consistency.
- Set aside 3/4 – 1 cup of the dough. Press the remaining dough into the bottom of the parchment lined pan.
- Spread the prepared berries over the crust, then crumble the remaining dough evenly over the top.
- Bake for 30 – 40 minutes until the crust is golden and the filling has thickened.
- Let cool completely before cutting into bars and serving.
Be Well,
Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHS
Since it’s not always possible to wash your hands with soap and water…and hand sanitizer is nearly impossible to find in the stores or online, today we’re sharing a great hand sanitizer recipe!
According to the Centers for Disease Control (CDC), hand sanitizer must have 60 percent alcohol content in order to be effective. Here’s a simple way to make your own hand sanitizer using essential oils that is CDC and WHO compliant:
Ingredients:*
- 2/3 cup isopropyl alcohol (70%)
- 1/3 cup aloe vera gel
- 1 teaspoon jojoba oil or sweet almond oil
- 10 drops Tea Tree essential oil
- 10 drops Lavender essential oil
Instructions:
- Add alcohol, aloe vera, and jojoba or sweet almond oil to a bowl.
- Add essential oils and mix well with to combine all ingredients.
- Place in travel-sized containers with a lid.
*Optional essential oil combinations:
- 10 drops each of Thieves Essential Oil Blend (Young Living) and Lavender essential oil
- 10 drops each of On Guard Essential Oil Blend (DoTerra) and Lavender essential oil
NOTE: this hand sanitizer is not commercial grade and we cannot guarantee its effectiveness.
Remember, washing your hands with soap and water is still the ideal. However, we hope this recipe helps you as you continue to take extra good care of yourselves and your loved ones!
Be Well,
Donna Stephens, Naturopath, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHP, CLSC