No doubt you've heard the terms "Cleanse" and "Detox" tossed around –– a lot. In fact, they're probably the most common buzz words in the health and wellness world. But, ever wondered about the differences between the two? The terms are used interchangeably (including by me) but, they actually have different meanings and purposes.

I run group programs every year and inevitably, I'm asked what's the difference between my January Detox and my Spring Cleanse. So, If you've ever wondered about or asked the question –– this is for YOU!

Defining the Terms Cleanse and Detox
Before I dive into the deep end, I thought a clear definition of each concept would be helpful.

Cleanse: cleansing is a process or period of time during which a person attempts to rid the body of                 substances regarded as toxic or unhealthy, typically by consuming only water or other liquids. (Consuming only water or other liquids is not a protocol in my programs)

Detox: detoxing has many definitions, but the biochemical definition in the context of a bodily function is: the metabolic process by which toxins are changed into less toxic or more readily excreted                 substances for removal from the body.

With some context set, let's consider:

• Why you might consider a detox or cleanse program
• Why gut health matters most
• What are the benefits of cleansing and detoxing?
• What roles do food, liquids and vitamins play in cleansing the body?
• How to spot unhealthy programs, fads and snake oil salesmen

A detox or cleanse program may be a good fit for you if you experience any of the following:
fatigue sleep issues

• fatigue
• sleep issues
• headaches
• joint pain
• digestive issues 
• undiagnosed food sensitivities
• low energy
• brain fog
• struggle with meal prep
• constantly crave sweets

​Gut Health: The Core of Your Wellbeing
Science has learned a great deal about the importance of gut health in the last ten years. It’s not simply where digestion happens. It’s where our microbiome –– the makeup of bacteria and other microorganisms in the stomach and intestines –– reside. Most importantly, the makeup of your unique microbiome impacts your ability to fight off illness. In healthy people, there is a good balance of beneficial and opportunistic bacteria residing in the gut. In people struggling with dis*ease, there is likely dysregulation between beneficial and opportunistic populations of bacteria and pathogens. Often  bacteria associated with disease are more plentiful causing susceptibility to inflammation, lower immune function, asthma and allergies, depression, diabetes, heart disease, cancers –– and even obesity.

Symptoms of an Unbalanced Gut
If you’re experiencing on-going issues with bloating, constipation, diarrhea, excess gas or abdominal pain you may be suffering from dysregulation in your gut. We take our hard-working digestive system for granted until something goes wrong which we cannot easily resolve. If something’s gone awry with your gut health, participating in a detox or a cleanse is a good place to start in both understanding the root cause of your issues as well as taking appropriate steps to resolve them.  

For more entrenched symptoms of an unbalanced gut, or dysbiosis, such as SIBO (small intestinal bacterial overgrowth), IBS (irritable bowel syndrome) or chronic skin issues there is testing available that looks at the microbial make-up of the gut. This is where functional medicine shines in finding and resolving issues at the root cause by creating personalized treatment protocols to address gut dysfunction, rather than using medications to make symptoms "tolerable". 

When we address the health and function of the gut, by extension, we address overall health! Just as every organ and gland in your body is impacted adversely by a dysregulated gut, it is impacted, positively by a balanced, health gut.  The interconnectivity is vast and biochemical. Improved gut health = whole-body benefits.

The Benefits of Cleansing and Detoxing
We've established that the focus of cleanse protocols focus on improving digestion, reducing inflammation and healing the gut microbiome by balancing microbial populations and that detoxing supports both reducing toxic load while also supporting the metabolic processes of the liver for eliminating toxins.

What we haven't discusses is the unprecedented levels of toxins we currently face in our daily lives. Our foods and soils are laden with pesticides, chemicals and preservatives. The quality of the air we breathe continues to erode, and we have a beauty industry is that is largely unregulated. It's estimated that women in the US are exposed to over 168 chemicals on average daily and the vast majority are applied directly to skin in the name of beauty. Those include isobutane, aluminum, fragrance and propylene glycol. These toxins create a workload for our liver that is new to the human species. 

According to Dr. Mark Hyman "Eighty thousand toxic chemicals have been released into our environment since the dawn of the industrial revolution, and very few have been tested for their long-term impact on human health. And let me tell you, the results aren’t pretty for those that have been tested."


Similar to your gut, if your liver is not functioning properly, your body will tell you. Are you listening?
Excessive fatigue, hormonal imbalances, increased sensitivity to chemicals, poor sleep, eczema and other skin issues, canker sores, brain fog –– are all signs that your liver may be struggling. 

I often find that people mistake toxic load symptoms for weakness or believe their body is "failing" them, rather than looking at symptoms as an opportunity to pay attention and make necessary changes. The truth is, we are not weak or broken, we are essentially burdening our liver with the load of 10 livers. And, what the liver cannot manage to break down and excrete has to go somewhere. Our body, in its never-ending goal to protect us, chooses to store these toxins safely out of circulation in various tissues throughout the body, essentially kicking the can down the road to be dealt with "later".

The Phases of Detoxification
The liver's key responsibility is to filter, break down and facilitate the elimination of toxins from the body. This detoxification process happens in phases. Interestingly, as science and research progress and more biological detail is discovered, we are learning that there are actually more than just the 3 phases  of detoxification discussed here. 

Phase 1 
Phase 1 of detoxification is activated by external toxins. Those include things like alcohol, certain medications like sleeping pills, and contraceptives, caffeine and steroids. They're also activated in a favorable way by foods, rich in certain nutrients like vitamin C and sulforaphane, and herbs like milk thistle and dill. This phase is your first line of defense against toxins. A group of enzymes known as cytochrome P450 protect your cells from oxidative damage by attempting to break toxins into smaller metabolites. This renders toxins water soluble in order to pass them onto the next phase of detoxification.

Phase 2
This phase is all about conjugation and moving these broken down metabolites out of your body through stool, urine, lymph (excreted through urine or stool), respiration and sweat. 

The problem is that we do a great job promoting Phase 1 with our sugar, caffeine and refined carb intake and an increasingly poor job at providing the favorable substances.  A liver overwhelmed by toxins yet underwhelmed by antioxidants, B vitamins, amino acids, sulfur containing vegetables and leafy greens is going to struggle and be sluggish. These are the substances that support and enable this phase.

Phase 3
Think of this phase of detoxifying as the transportation phase. The actual transport of these substances out of the body. How do we do that? Proper hydration, optimal nourishment that includes foods that support the biochemical process, while also practicing habits the support optimal digestion to ensure at least one complete bowel movement a day. Urine output varies, but 4-10 times daily is considered healthy. Urine should be pale in color and odorless. Clear urine is a sign of over-hydration and darker urine is a sign of dehydration. 

How to Spot Fad Cleanses, Detoxes and Snake Oil Salesmen
Let's face it, we tend to gravitate to cleanses when we've either overindulged or are feeling "off". It's human nature to want to do something about it quickly. But beware: fad cleanses that promise fast results are not the way to go and can do more harm than good by depriving you of important nutrients. As the biochemical science of detoxification cited above points out, detoxifying requires nutrient support.

If you're considering doing a cleanse, but are unsure whether it is a good one or not, ask yourself the following questions:

• Does the cleanse or detox program promise big results in little time?
• Does it focus on weight loss in a short time?
• Does it deprive or limit you to specific foods? (think: juice or soup only)
• Does it claim "no exercise necessary"?
• Does it promote the use of laxatives or enemas?

If you answered yes to any of these questions, I suggest a hard pass and look for a cleanse or detox program that aligns with the natural processes of your body. Deprivation is not sustainable and can possibly cause unintended consequences. 

Why a Bwell program?
Honestly, I find the terms "cleanse" and "detox" somewhat cliche and off-putting, inspiring a solid eye-roll even in myself! While the terms themselves may be misused and misleading, there simply does not exist a better way to express what is ultimately a very natural process of the amazingly apt human body.

The best way to cleanse your body is holistically. My cleanse or detox programs are 28 days and are designed to support both cleansing and detoxifying biochemical processes simultaneously. We remove toxic substances where possible and increase the nutrients our physiology needs most. My cleanse or detox programs are built on education and empowerment and the end-game is always about lifestyle. Using food as medicine, I highlight the use of seasonal foods that have been intuitively implemented for millennia to provoke cleansing and detoxifying processes. For example, various cultures were able to store certain foods that nourished them through harsh winters while spring brought the emergence of lighter foods like sprouts, dandelion greens, arugula and watercress. Perhaps this was –– and still is, natures way of helping us shed our "winter coat" 😉.

More importantly, and why I believe my programs are lifestyle changing, is that the biggest focus is on the habits that, when practiced regularly, ensure your body will thrive. Think of my programs as a 28 day runway preparing you for flight!

If we've been hangin' out together for a while, you're probably up-to-snuff on the latest version of my coconut yogurt. If not –– listen up and check this out...

There are too many iterations of this to remember but with this up-dated method, gone is:

• a 3 day wait
• need to keep "checking" on it
• cheese cloth
• inconsistent results
• watery yogurt
• failed yogurt

Delicious, super nutritious, non-dairy coconut yogurt is now super easy, yields consistent results and holds up 10+ days in the fridge.
 
Over the years, I have found that when coconut suppliers change their sources, the product is likely to change –– and not for the better.  I'm not going to dis other canned coconut milk products, but rather  offer up that I've been using WholeFoods 365 Organic Coconut Milk for over a year now and it has never failed me. 

Also, after too-many-to-count trial and error probiotic attempts –– and lots of $$, I now use and recommend Klaire Labs Ther-Biotic Complete Powder. This is a non-incapsulated, multi species, high quality probiotic. It's so much easier to measure the required 1/2 tsp/per can without opening capsules –– that's huge for consistency, convenience and saving some coin. 

Ther-Biotic Complete Powder is available through my on-line dispensary.

Coconut Yogurt (per serving)
13.5 oz can of 365 WholeFoods Coconut Yogurt or other full-fat coconut milk
1/2 tsp Klaire Labs Ther-Biotic Complete Powder or other good quality probiotic 
​1 16 oz wide-mouth ball jar w/lid

In a bowl large enough to accommodate the quantity you are making, empty the contents of each can into the bowl, making sure to scrape any thick or solids into the bowl as well. Sprinkle the appropriate quantity of probiotics over the yogurt and whisk until thoroughly blended, either by hand or with an electric hand mixer, until smooth. Pour the yogurt up to the top ring of the ball jar.

Place the cover on the jar loosely and store in a dark and moderately cool place for 24 hours. After 24 hours, cover the jar tightly and place jar in the refrigerator. Yogurt should be thick and ready to eat after it has been refrigerated for about 4-5 hours. Timing may vary dependent on products used and environmental temperatures. 

Crumb Topping (optional)

1/2 cup walnuts or any mixture of nuts you choose
1/4 cup shredded coconut
1/4 tsp vanilla extract
pinch of sea salt

Using a food processor, chop the dates and walnuts together. Add the rest of the ingredients and pulse lightly to combine. Store crumble in the fridge to use on the coconut yogurt.

“If you do not have self love, what love can you aspire to?”
-Walter Riso-

Self-care truly is the most generous and necessary daily practice that most of us have a hard time reconciling ourselves to. What we provide daily to our loved ones, we are often the last to receive. But, what could be more important than sustaining the health of the perpetuator of you? 

We spend much of our day meeting goals, deadlines and supporting the people in our lives. That might entail caring for your family and their needs, maintaining a home, shopping for and preparing food –– all the while meeting the responsibilities of your job. Perhaps you are the parent of a child with special needs, or one living with addiction or mental illness. Many people provide support and care for an elderly parent, or a loved one living with illness. Very few people lead lives that require only addressing their own needs.

Though the thought of self-care sounds lovely, it probably feels more like an optional, even selfish, burden –– one more thing to do in an already overly busy life. But, here's the thing, giving and never repleting is not sustainable. It's just not. In order to be the nurturer, caretaker and manager of everything in your life proficiently, you have to show yourself some love, some self-care. This isn't woowoo philosophizing. It's the truth, we become depleted when we don't care for ourselves or prioritize our own health.

So why is it so hard to see the importance of caring for ourselves regularly? To see ourselves as actually being the most important recipient of loving care in our lives? But, how can we continue to show up for others if we won't and don't show up for ourselves? If we're the last to get the oxygen mask? 

​This, my friends, is where exhaustion, frustration, and even anger get their deep roots. 

Daily self-care must be a habitual priority in your life. The practice of holding some space every day for something that brings you joy is what allows you to show up brilliantly and vibrantly for others. Regular exercise, a meditation practice, a walk in nature, or even a massage are just a few examples of simple ways to focus on your health, recharge your battery and enable you to attend to your day with energy and enthusiasm. Taking care of you unapologetically, reflects not only love and joy back to the people that need you most, but also a model for living a healthy and balanced life. 

So easy to grow and nearly impossible to make use of your zuke haul before being sick of eating it, that tossing it into unlocked cars feels like a reasonable solution.

Good news zucchini growers! Whether you’re a big fan, or more like me, which is pretty much,  meh on zucchini unless its spiralized and heaped with my Turkey Pasta Sauce, or in muffins with lots of walnuts and some maple syrup, here's another, desperately needed and equally delicious, zucchini option!  

And, just in time for the onslaught of this poor, passed around squash that just needs some love. 

Pasta, Peas and Fried Zucchini Salad
Serves 6

12 ounces dry penne or fusilli pasta (I used a brown rice & quinoa pasta that worked great!)
3 T coconut oil
4 medium zucchini, cut into 1/4" slices
2 T red wine vinegar
2 – 3 T pureed preserved lemons (see the preserved lemon post for making your own!)
2 cups basil leaves, roughly chopped
1/4 cup fresh parsley, chopped
1/4 cup extra virgin olive oil
1 1/2 cups sweet green peas
1 red pepper, cut in a small dice
1 medium vidalia onion, cut in a small dice
Sea salt and pepper to taste

Bring a large pot of salted water to a boil and add the pasta. Heat the coconut oil in a large frying pan and fry the zucchini slices until deeply golden brown, on both sides. You may have to do this in batches. While the zucchini is cooking whisk the vinegar and preserved lemons in a large bowl. 

​Cook the pasta until al dente, and rinse under cold water to stop it from cooking further and add it to the vinegar and preserved lemon mixture. Using a slotted spoon, remove the cooked zucchini into the mixture.

Combine 1/2 the basil, all of the parsley and the olive oil in a food processor, along with a little of the salt and pepper and blend until smooth. Add this to the bowl with the zucchini along with the peas, red pepper and onion. Toss until combined and season with salt and pepper to taste. Garnish with remaining basil leaves.

Enjoy and be well!

Should you consider it?

Eating fads and trends come and go. Eat this, don't eat that, eat several small meals a day, carbs are bad, fat will kill you, eat a high fat paleo diet, you're eating too much protein… the list goes on and on. You know what I'm talking about, right? It's all so confusing, and the more confused we are about what and how to eat, the less in tune we are to our body, what it needs and the subtle messages it's sending us. 

Considering the legitimacy of any dietary theory can be a lot less confusing if we first ask: how does this fit into the natural order of things? Natural as in as nature intended; does this align? And, then, does this work for me and honor my unique nutritional needs? 

With that said, intermittent fasting (IF), at its very basic premise of fasting between meals is in complete alignment with the natural order of how our body is designed to work; consume food, allow for complete digestion and then the absorption and assimilation of nutrients. In this respect, IF is much less a trend than it is a return to the natural order of things.

Understand and honor the fact that your nutritional needs are as unique as you are. Trying to fit into some dogmatic blueprint of how and what to eat, rather than what actually feels right to you and works with your lifestyle and nutritional needs, bypasses listening to your body's intuitive messaging. 

Although intermittent fasting is the current hottest trend, it actually has solid roots, biologically, culturally and ancestrally.  It holds a place to this day in religious practices and treatment of many disease states, and was the natural order of survival prior to the agricultural revolution — in other words, we evolved to survive and thrive through periods of fasting, through necessity: when food was scarce or unavailable. 

We've gone from searching for food and experiencing natural periods of hunger, to eating nonstop throughout the day, often unrelated to hunger – which I believe breaks the biological foundation of digestion and assimilation. This is where my biggest interest in IF lies, because I believe (and preach regularly) that not allowing for ample rest and digest, is the catalyst of so many current digestive issues. 

Rest and digest is that sacred time between meals when the migrating motor complex (MMC) occurs in the stomach and small intestine. The MMC are rhythmic, progressive cleansing waves that occur in 4 phases starting roughly 90 minutes after a meal, if uninterrupted by food. They sweep through the intestines in a regular cycle during fasting and facilitate the transportation of indigestible waste products from the stomach, into the small intestine and onto the colon for elimination. An important MMC function is moving excess bacteria out of the small intestine, and into the colon for elimination. Disruption of MMC function contributes to the proliferation of bacteria and its migration back into the small intestine contributing to irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO).

Intermittent fasting is a broad, umbrella term that includes many schools of thought around the timing and extremes of fasting periods. Periods include everything from multi-day fasts, to skipping meals on a regular basis, to eating only within specific windows of time. Much of my research turned up resources that gave little consideration to what foods were consumed during non-fasting periods.

A foundational approach that encourages reflection of your daily routines (your own life), tuning into your body's messaging and pairing those foundations with not just when you're eating, but also with the equal importance of what you're eating. Eating a whole foods diet that does not include processed food while allowing ample time for rest and digest have a profound impact on your health and metabolism. Current research points to improvements in metabolic health, insulin sensitivity, protection against memory loss and in the reduction in risk for cardiovascular disease. 

New for this year's Spring Cleanse (starts on April 29th) I'm adding an optional IF structured to allow for ample rest and digest between meals and a 13 hour overnight fast.  

Think this might be right for you? Sign up available on the homepage!

Several weeks ago a mentor posted in a private FB health coaching group about a super clean, zero-toxin product line that she was now using and selling. I was curious for a few reasons: first, well, frankly i trust her. second, because I’m interested in expanding my business to include products that I love. And lastly because i’m always seeking to find products that are clean, healthy (for us and our environment) and actually work.​

I quietly ordered some of the skin care products and began using them about 6 weeks ago. I loved them immediately. That was a good sign. So i decided to try some of their household products: laundry detergent and cleaning products. And guess what? Yup, I loved them too. It’s so incredibly gratifying to use something natural that works. And mind you, these products are completely toxin free, as in Nada. Zero. Zilch harmful chemicals. And when I say they work, and I mean, they really work.

So after much agita about appearing too “salesy”, I eventually thought about it this way: I felt nothing but gratitude for my mentor for exposing me to this stellar product line and company. And that helped me wrap my head around committing to spreading the word…

vI know, pretty much the last thing anyone needs is another task added to their morning routine. 

But, hear me out... 
I've created a super simple, immune boosting, digestive enhancing and nutrient dense elixir for you that can be made weekly and used daily. A few ounces first thing every morning will get your motor going (if you know what I mean) and start your day off nutritionally strong. 
Here's my recipe (and be sure to read  about the benefits of each ingredient and how it impacts your health!) 

B Well Morning Elixir
1 whole organic lemon, washed, ends removed and quartered
2 " knob of fresh ginger root
2" knob of fresh turmeric root 
2 T organic unfiltered, unrefined olive oil
2 T Braggs apple cider vinegar
18 oz filtered water
1 tsp good quality sea salt

Place all the ingredients in your blender and process for at least one minute. Strain if desired. I process mine a little longer and don't strain it – I prefer to have all the fiber and goodies contained in the pulp. Start every morning with 2-3 ounces, straight up or diluted with some warm water. 

Each component of this elixir carries tremendous benefits. Let's break it down:

​Whole Lemon
The peel of the lemon deserves equal billing as the juice and pulp for its health benefits. Actually, the peel contains more vitamin C, folate, betacarotene, calcium, magnesium and potassium than the juice! So by incorporating the entire lemon, you're getting as much as 10 x's the vitamins. Limonene, a component in the peel has also shown promise in clinical use in cancer prevention. Limonene is also effective in metabolizing fats by aiding in the production of bile.
Lemon juice aids in fighting bacterial infection, the production of digestive juices and improves the health of your skin.

Fresh Ginger Root​
Fresh ginger, a delicious addition to so many dishes, is also one of the healthiest. Ginger, a rhizome, is packed with antioxidant phytonutrients and essential amino acids. This rhizome is highly regarded in both traditional and alternative medicine for fighting inflammation, reducing fever and supporting digestion.
The volatile oils in ginger give it potent flavor and odor. These oils are also what give ginger its powerful anti–bacterial, anti–viral, anti–fungal and anti–parasitic agents. No wonder this morning elixir is so effective both in treating and preventing colds and flu. 
Used regularly, like in my Morning Elixir, ginger may be effective in lowering blood sugar and reducing risk for heart disease. Fresh ginger is beneficial to the entire digestive process by increasing the production of saliva, bile and digestive enzymes.

Fresh Turmeric Root
Turmeric is similar to ginger in that it too is a rhizome and provides digestive and anti-inflammatory benefits, as well as show promise in reducing the risk for cancer and heart disease. The main active compounds found in turmeric are curcuminoids and essential oils. 
Turmeric triggers bile production, supporting digestion and fat metabolism and is useful in preventing gallstones. The National Institutes for Health cites that turmeric may be helpful in treating osteoarthritis and rheumatoid arthritis as well as treat stomach ulcers and irritable bowel syndrome. 

Unrefined, Unfiltered Extra Virgin Olive Oil
To ensure full benefit, it is critical that you use genuine, good quality extra virgin olive oil (EVOO) in this elixir. Unfortunately, that is not always easily done because the majority of olive oil found in grocery stores labeled as extra virgin olive oil but are actually laced or cut with GMO canola oil or soybean oil. Those oils are high in omega 6 fatty acids and not what we want to consume. A few things you can look for to ensure you are getting 100% Extra Virgin Olive Oil:

• Look for labeling that includes first pressed, expeller pressed and/or cold pressed. You can expect to pay about $20.00 a liter. 
• Check the label for the International Olive Council (IOC) seal, which certifies its authenticity.
• Ideally, the bottle will not only have an expiration date, but also the date it was harvested. Once the bottle has been opened it should be used within a few months.  
• Bottle should be dark color and glass to protect the oil.

Some tested and trusted brands are: California Olive Ranch, Cobram Estate, Lucini. Kirkland Organic, Lucero (Ascolano) Trader Joe's California Estate and McEvoy Ranch Organic. Adequate and healthy dietary fat, like monounsaturated fat, is critical to every organ system in your body right down to a cellular level. EVOO is rich in monounsaturated fatty acids and antioxidants making it a powerful ant-inflammatory agent. Revered most often for its ability to protect the heart by reducing chronic arterial inflammation and lowering blood pressure, EVOO is also effective in protecting the brain from oxidative stress. The brain is made up mostly of fatty acids and requires a daily supply of them in order to remain vibrant and strong.
Good sources of fat with a high content of antioxidants, like EVOO, slow the aging process because they help to reduce and reverse oxidative damage caused by free radicals. Fatty acids also help to regulate glucose metabolism and increase insulin sensitivity and reducing the risk of type 2 diabetes. 

Apple Cider Vinegar
There are many benefits to including apple cider vinegar (ACV) to your morning routine, but again, sourcing matters. The ACV you choose should be raw, made from organically grown apples and unfiltered, therefore contain some sediment or the "mother". This is important because in order for vinegar to be effective, it must be alive with naturally occurring enzymes.
Apple Cider Vinegar aids and contributes to the digestive process with enzymic action, stimulating the production of hydrochloric acid, critical to the breakdown, digestion and assimilation of the nutrients in food. Additionally, the acetic acid in ACV, which is actually a ketone, improves blood sugar balance (and reduces sugar cravings) by up regulating your body's ability to oxidize and metabolize fat and burn it for fuel.   

Sea Salt
Good quality sea salt is teaming with minerals like potassium, calcium, magnesium and of course sodium. Salt in your elixir is essential for sustaining hydration on a cellular level and achieving electrolyte balance. 

I hope you find this recipe and information helpful and empowering in your health journey. If you are taking medication or have a medical condition, be sure to consult your doctor before using the Morning Elixir to rule out any contraindications with any ingredients. 

We literally have thousands of taste buds on our tongue. These taste buds identify sweet, sour, salty, umami (savory) and bitter, the 5 major flavors in our foods. A healthy diet has a balance that includes foods from each of these profiles. For example;

Sweet: apples, sweet potatoes and carrots 
Sour: fermented pickles and cabbages, lemons and limes 
Salty: artichokes, sea vegetables, celery and miso
Umami: mushrooms, beef, olives and asparagus
Bitter: dandelion greens, kale, collards, arugula and endive

However, bitterness, the most pungent of all flavors, is essential lost from our foods. Through hybridization, the bitter in plants has been replaced with a sweeter more subtle version. Though you may suspect this practice began only in the last 50 —100 years, it actually began with the dawn of farming and the end of foraging wild plants. Those non-hybridized wild plants still exist today — like the dandelions just starting to emerge in areas not treated with harmful chemicals. If you see them in your yard and you don't use nasty pesticides, you can simply wash 'em and toss 'em in a salad, smoothie or sauté!

The dominance of sugar-laden foods in our diet has furthered the disappearance of valuable bitter food as well. The more we favor (become addicted to?) sugar, the less we tolerate the zing of bitterness. That zing we feel on our tongue from bitter foods is also the mechanism that wakes up and engages our digestive system. Bitters stimulate and increase saliva which contains enzymes, electrolytes and antibacterial compounds and helps to moisten food. Bitters also stimulate the production of bile, crucial to the breakdown of fats. 

As bitters disappear and the use sugar dominates our food supply, digestive issues grow. Make it a point to eat bitters daily. You can easily accomplish that by simply adding bitter greens to a smoothie or your salad. Another easy way to get your bitter on is to use some digestive bitters before a meal. This is the one I love and use. Using of these digestive bitters will help to:

• increase digestive enzymes and bile
• curb your sugar cravings
• relieve gas and bloating
• eliminate heartburn
• cleanse the liver 
• increase your body's ability to breakdown foods and absorb nutrients​

Try a small amount straight up on your tongue. If that feels too strong you can mix them with some water. Bringing back these bitter phytonutrients is a simple step in correcting the imbalance in our diet resulting from their absence.

Once you make your own batch of preserved lemons you'll never want to be without them again.  And, because they are remarkably easy to make – there's no reason to be (my step-by-step video below will show you just how easy!). Preserved lemons keep practically forever, but make a few jars at a time because once you start using them, you'll go through them quickly! In addition to being simple to make, they pack a punch of flavor, are crazy versatile and their beneficial probiotics are a big bonus to the health of your gut! 

Try tossing them, finely chopped, into freshly steamed asparagus, cauliflower  or broccoli.  Add them to salads or salad dressings, up the flavor ante in your soups or stews...really, the possibilities are endless. I can't wait for you to try roasting a chicken with them. Check out the Mediterranean Chicken with Preserved Lemons recipe below.