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Holistically Fed BLOG

Valentine’s Day Juice

Valentine’s Day is just around the corner!

If in the spirit of this fun holiday you like to make and eat all things red, I have a few recipes coming your way, starting with this healthy red juice today. It’s pretty common to get caught up in  consuming lots of junk full of artificial colors and dyes for the sake of tradition this time of year, but nature provides lots of nutrient dense and antioxidant rich red foods that can make Valentine’s Day just as fun and delicious if you get creative.

This juice recipe would be great served in wine glasses if you want to make it fancy paired with a home cooked dinner with your loved one, or as a morning juice with breakfast for little ones to celebrate Valentine’s Day!

This recipe was inspired by the leftover beets we had from a fun little Valentine’s Day dessert recipe I’ll be sharing with you next week, so stay tuned!




This recipe is super simple with only two ingredients, however this recipe can be adjusted to add other vegetables and fruits that you would like. We only used these two ingredients because it was what we had in our fridge that we wanted to get rid of before they went bad.

This recipe will make approximately 6 cups of fresh juice or 48 oz.


  • 2 large beets
  • 6 large oranges, peeled

That’s it!!

If you would like to adjust this recipe to add in more variety of nutrients, I would suggest adding a couple of large carrots, some red apples, or strawberries to keep it Valentine’s Day themed with the red color. While there are lots of other wonderful things you could add to the juice for nutrient density, I was going for a red color here for holiday sake. Adding any greens would change that.

You of course will need a juicer for this recipe. If you have one, just throw all the ingredients in and then store the fresh juice in a glass container in the fridge or consume immediately!

Nutritional Highlights:

Fresh Beet Juice

  • high in vitamin C, B6, folate, manganese, and potassium
  • has powerful antioxidant, anti-inflammatory and detoxification properties
  • helps lower blood pressure
  • helps improve digestion
  • boosts energy
  • known to also boost libido due to to its rich source of boron, directly linked to the production of sex hormones (another reason this may be a good Valentine’s Day Juice if you are married 😉 )

Fresh Orange Juice

  • Also high in vitamin C, making this a great immune boosting drink as well!
  • Rich in free radical fighting antioxidants
  • Anti-inflammatory properties
  • Improves blood circulation and creation of red blood cells

A Few Tips and Recommendations on Juicing:

  • Don’t over do it. My recommendation for juicing is to use it as a supplementation to a well balanced, anti-inflammatory, nutrient dense, whole foods diet. I don’t personally recommend juicing as a meal replacement for various reasons I won’t go into in this post.
    • I have personally found juicing to be a great way to ensure my toddler gets a wide variety/plenty of essential vitamins and minerals in her diet throughout the week when I can’t always guarantee she will eat her vegetables. While this recipe is fruit heavy for holiday sake, I normally would recommend more vegetables be added in. What kid doesn’t love juice??
  • If choosing to juice with fresh fruits as the main ingredients, like this recipe, it is wise to dilute fruit sugars by adding approximately 35% water when consuming it, or make sure to drink it along side a meal with a good source of protein and fat to help prevent such a quick spike in blood sugar.
  • When vitamins and minerals are extracted from the whole food they become very sensitive to oxidation and begin to lose nutrient value within minutes. It is best to make it fresh in the morning and drink it throughout the day. If this is not possible, store it in an air-tight glass jar leaving little room at the top to prevent oxidation and consume it as soon as possible for best nutrient value.

Happy Juicing!


Kale Vs. Cow – The Case for Better Meat

Meat, specifically red meat, has been unfairly demonized for a long time as a contributor to poor health.

Whether you fall into the camp of people that agree with this or not for various reasons, I think it is only fair and wise that everyone make a decision for their own personal nutrition choices AFTER hearing and researching both sides of the story.

Recently, we are seeing so many more films and documentaries that are only showing one side of the story. For example, said films and documentaries paint the picture that all animals are raised in concentrated buildings, with concentrated lights, and that all meats are grown in labs etc..when this is not true at all.

The most recent documentary that has gotten a lot of press for this approach was “What The Health”. Feel free to go watch it for yourself, but again, do your research and be open to hearing both sides of the story.

If you are open to hearing the other side of the story (because I know not everyone is and that’s ok), I am excited to let you in on a very exciting project that Diana Rodgers, Registered Dietitian and founder of Sustainable Dish has embarked upon.

For the past 15 years, Diana Rodgers has lived and worked on an organic farm raising vegetables and pasture-based animals. After curing herself of Celiac Disease and a blood sugar roller coaster through an ancestral based diet back in 2010, she made it her life’s mission to help others through diet and lifestyle change. She has written two best selling books and built a successful clinical practice for herself, but she wants to do more…something BIG!

She is currently busy working on a film called ‘Kale Vs. Cow – The Case for Better Meat’. This film aims to give an accurate picture of the other side of the story that has been demonized for far too long.




To learn more about this film and watch a short video on what the film will be about, you can  follow this link.

This is a message that needs to get out, but the only way that it will get out is if she is able to raise enough money to put the whole film together.

This is where you come in!! If this is a topic you are passionate about or just want to learn more about to make more educated decisions about your food choices, please consider donating towards this project. The link I provided above will also provide you with the option to donate if you wish to do so.

To hear more of Diana Rodgers heart behind the film, you can go listen to this recent interview she did with Liz Wolf on the Balanced Bites Podcast.

Here are a few quotes that stood out to me in this interview:
“At the end of the day I’m not saying kale is bad and cows are good, I’m saying we need both. We need plants and animals to have a healthy system moving forward. It’s just completely unsustainable to completely remove plants and vice versa.” -Diana Rodgers

“We’re seeing whole cultures collapse from diabetes and it’s not because they’re eating more meat..This (the message that she is trying to get out through this film) effects food policy, this effects snap, this effects school lunches, this effects the dietary guidelines. This whole anti-meat idea seems really innocent and it’s really not, because it’s avoiding the whole argument out there, or the elephant in the room which is processed foods.” -Diana Rodgers

I personally am really excited for this film to come out and can’t wait to watch it hopefully in the near future! Please share this with anyone else you think may be interested in getting this message out as well.

In the meantime, while we wait for it to be put together, did you know we have an incredible grass-fed meat farm located in Powderly, Texas?

Well, we do! Slanker’s Grass-Fed Meats.



Go check them out! They deliver locally and also ship all over the US. They sell a wide variety of high quality meats and provide a library of educational articles on their website as well if you wish to begin reading more on the benefits of grass-fed meats. If you have never ordered from them before, make sure to let them know that Erin Finch referred you and you will get $5 off your first order. You will only get the $5 off if you call in your order and personally tell them over the phone I referred you! Otherwise, I would greatly appreciate you ordering through the link above as I am an affiliate with them and do get a small commission for every order placed through my link.

Until next week. Best in Health.


Yoga for Stress Reduction and the Busy Mom



Constant stress can have extremely damaging health effects. In fact, it is the foundation for nearly all disease. I wrote a post about this awhile back that you can read here.

In this post I discussed the many ways in which our bodies experience stress and how regardless of the source of stress be it, emotional, poor sleep, inflammatory foods, and even excess or high intensity exercise, etc., our body responds the exact same way in an effort to handle the stress at hand.

If you are in a state of HPA-axis dysfunction (hypothalamus, pituitary, adrenal axis dysfunction), a more accurate description of what is commonly diagnosed as “adrenal fatigue”, choosing an appropriate exercise is extremely important. If you choose exercise that is too intense for you, you will only be making matters worse as this can be an additional source of stress, triggering inflammation and be a withdrawal on your bodies system rather than a deposit.

If you’re reading this thinking, “What in the world is she talking about?..I have never heard of “HPA-axis dysfunction” or “adrenal fatigue”, please go read or listen to this podcast by Chris Kresser. He does a fantastic job of explaining all of this much better than I ever could and specifically how all of this relates to our choice of appropriate exercise.

After reading or listening to that podcast, you will have a better idea of if you are choosing the right exercise or not based off some telltale symptoms of HPA-axis dysfunction, including  a reduced exercise tolerance or decreased performance in whatever activity you are doing.

If in fact you find that you need much more gentle and restorative exercises based off o your current state of health like yoga, I have discovered an amazing online program I highly recommend and personally use myself!

After having my first baby and then becoming pregnant with my second only a year and a half later, I realized Yoga and lots of walking was exactly what my body needed to keep me moving but not over tax my system. This was a hard transition for my naturally competitive self after years of Crossfit, which I also loved, but in this new season of life, my body just couldn’t handle the intensity that I could before.  So, I joined Nautilus Family Fitness in Paris Texas specifically for their Yoga classes and fell in LOVE with them. I highly recommend their classes to anyone!! I was able to consistently go to their classes 2-3 times a week all through my second pregnancy and felt great because of it.

However, after baby number two came along, and with how much traveling our family does, I found it hard to consistently make it up to the classes.

This is where MyYoga Works has become a LIFESAVER! I absolutely LOVE this online yoga program.




This program has 1,000’s of yoga and pilates videos for the beginner, intermediate and advanced. When searching for a video you would like to do, you can customize your search with the level of intensity you want, length of time you want that day (5 minutes up to 90 minutes), what you want to focus on (arms, legs, core, etc.) specific benefit you want (calming, energizing, prenatal, postnatal, fitness, pilates, kids yoga etc.), and even the teacher you would prefer.

I have been a member of this online program for a year now and have never done the same video once and they are all great! What I love most about this program is that I can do it literally anywhere as long as I have my phone or computer on me to pull it up.

Even if you can handle the higher intensity workouts right now, this would be a wonderful complement to your current workout program. Everyone needs a little more yoga in their life for all the wonderful benefits it provides.

If you are interested, you can sign-up for a FREE 14 day trial through the link below. If you decide you like it, it’s only $15 a month after that.



A Tastier Way Way to Reap the Health Benefits of Apple Cider Vinegar

You may have heard of Raw Unfiltered Apple Cider Vinegar being the miracle drug when it comes to natural remedies, capable of having health benefits for nearly everything including fighting infections and viruses, supporting digestion to helping with weight loss. In fact, it even cured a nasty plantar wart I had a couple years back. While this may be true, if you have tried drinking this stuff before, you also know it gives a pretty hard punch to the throat and is not very pleasant or gracious on the taste buds.

If you wish to reap the many health benefits that Raw Unfiltered Apple Cider Vinegar provides, but don’t want to gag every time you sip or shoot it it down daily, I think you may like this product I recently discovered!


Vermont Village has created a ‘Sipping Vinegar’ designed specifically for those of you who know how good this stuff is for you, but just can’t bring yourself to drink it or even dilute it and mix it with anything. They have combined organic raw apple cider vinegar with raw whole ingredients that make it a little more enjoyable to consume either straight up or combined with your favorite sparkling water. All of their flavors are free of cane sugar, caffeine, gluten and soy. What’s even better is you can find it at our local Wal-Mart in Paris Texas in the vinegar section!

The two flavors I have specifically tried include the ‘Ginger and Honey’ and the ‘Blueberries and Honey’.

It still gives a slight kick to the throat, but is MUCH more bearable and has a nice flavor with all the natural whole ingredients they have added in. My two year old will take half a tablespoon daily of this stuff straight up if that says anything.

So, in case this is the first time you are hearing that Raw Unfiltered Apple Cider Vinegar is good for you, here is a list of just some of its many health benefits:

  • Is a natural anti-biotic, and also has anti-viral and anti-fungal properties
  • aids in digestion
  • relieves symptoms of acid reflux
  • regulates blood sugar
  • improves skin health
  • helps regulate blood pressure and lowers bad cholesterol
  • helps remove toxins at a faster rate from the body
  • aids in weight loss
  • Excellent post workout alternative (rich in potassium which is essential for growth, building muscles, transmission of nerve impulses and heart activity )

While Vermont Village has created a product that is more pleasant to the taste buds and doesn’t have such a strong kick to the throat, if you prefer to just buy plain apple cider vinegar, make sure to buy Organic Raw Unfiltered Apple Cider Vinegar.

Raw-Unfiltered Apple Cider Vinegar has gone a fermentation process that regular filtered ACV has not. This fermentation process forms what is called “The Mother”. This is a naturally occurring strand-like enzyme composed of protein molecules, nutrients and beneficial bacteria. “The Mother” will be the brown, somewhat gross looking, sediment stuff floating at the bottom. This is natural, don’t let it scare you. Just shake it up real nice before using it.

How to Use It:

For general health benefits: take 1-2 T. once a day either straight up or diluted in 1 cup of water or other beverage of choice

When you are sick with a virus, bacteria or infection: Increase daily dose of 1-2 T. to every 4-6 hours until symptoms improve

For digestive support: recommended to take 1 tsp. up to 1 T. approximately 15-20 minutes before every meal.

As a post workout drink: 1-2 tsp. of raw-unfiltered apple cider vinegar is rich in potassium and is equivalent in electrolytes to commercial sports drinks such as Gatorade or Powerade with none of the added sugar and artificial colors and dyes. Just add to a large bottle of water.



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