Photo courtesy of freedigitalphotos.net

Did you know that high cortisol levels, (i.e, stressful life) can actually cause gluten sensitivity? High cortisol levels (our stress hormone) causes the gut to be more permeable, meaning, things leak out of it prematurely into the blood stream. This is because when cortisol is high, IgA (immunoglobulin A) decreases.

 Whaaaat? Well, IgA, is an antibody that protects the gut lining. Between this and greater intestinal permeability (stuff leaking out of the gut prematurely) more antibodies are created against gluten, which is prematurely leaking into the blood stream creating an immune response and ultimately, a sensitivity. So, if you are under high stress, removing gluten might be a kind thing to do for your intestinal tract and your body/immune system!

Also, if you already know gluten doesn't jive with you, you might want to look at your stress levels! To lower them without quitting your job and leaving your family:) you might consider:  
 
1. Stopping eating 3 hours before bedtime, lowering nighttime cortisol levels and increasing the time your body spends doing repair work while you sleep. If your body is digesting, it is not repairing or resting. Going to bed with a mostly empty tummy is an easy way to really decrease your stress levels and wake up more energized!

2. Start doing some deep breathing exercises daily. To do this, find a quiet space, even if its in the bathroom! and sit down. Inhale through your nose slowly, hold it as long as its comfortable and then exhale through your mouth or nose slowly. I like to inhale for a count of 8, hold for a count of 8 and exhale for a count of 8. Do this about ten times.

3. Listen to 'My Favorite Place Relaxation Exercise' daily when you feel most stressed out. http://www.mariarippo.com/free-downloads.html

4. Also, if you are living a stressful life, consider working in, rather than working out. Exercise is also a form of stress, so working in, like doing yoga while deep breathing (not hot yoga) is relaxing instead of adding more stress. 

5. Consider turning off the TV and computer and get your 8 - 9 hours of sleep. Your body does its physical repair work between the hours of 10 pm and 2am and its psychological repair work between the hours of 2 am and 6am. If you miss out on this sleep time, your body will miss out on this all important repair and regeneration time.

6. Daily imagine lifting everything in your life UP to God. I do this visually, (watching it all go up into the hands of God) lifting up my business, my family, my clients, all of it so I can rest in it, rather than be totally stressed. It works miracles for me!

7. Practice surrendering to what is, rather than fighting it. When we surrender, it doesn't mean giving in and doing nothing, it means accepting what is so we can clearly see what needs to change and take action rather than spending all of our energy on wishing away and fighting what is. 
 
The Serenity Prayer:

God grant me the serenity 
to accept the things I cannot change; 
courage to change the things I can;
and wisdom to know the difference.

Healthy 4th of July popsicle recipes are easy to make and a great project to do with the kids. I count this as quality time with kids, rather than time in the kitchen. The possibilities are so endless and the end results so delicioso!

We made three kinds, but two of them had similar ingredients, so I scored 'cool mom' points, but didn't spend hours in the
kitchen!

This striped one was the most time consuming and you could just as easily have fun with only two stripes instead of three:)

This is a three step process, but it's so simple!

For the triple stripe popsicle pictured above, here's what I did:

1st Layer-
1 1/2 cups frozen mixed
berries
1 tsp vanilla
1/8 tsp
stevia
1 cup water

Place ingredients in blender, blend well and pour into popsicle forms to fill 1/3 of each. Place wooden popsicle sticks into the mixture. You'll be pouring the following layers in around the stick. Freeze for about an hour.

2nd Layer-
Organic vanilla yogurt. Just pour some yogurt in to fill popsicle form 2/3 of the way full. Freeze for about an hour.

3rd Layer-
1 cup frozen blueberries
1 small peach
1/8 tsp stevia
1 cup water

Blend in blender until smooth and add to fill each popsicle mold. Freeze and enjoy!

Starburst Popsicles

I made the starburst popsicles with the leftover mixture from the 1st layer
above. Fill half of each popsicle form with the berry mixture. Use a funnel to
add organic vanilla yogurt to each to fill to the top. Place lid on and freeze.
 When these are done, you will have popsicles that are all white in the
center. Good way to make a creamsicle too! These are so simple and were a huge
hit with the kids.

Pina Colada Pops

These are my favorite! So easy.
Here's what I used:
1/4 cup coconut cream which I purchased in a can at Trader Joe's
1/2 cup frozen pineapples
1 banana
1 tsp vanilla
Throw it all in the blender and blend. Fill popsicle molds and freeze. Especially good on a hot, sunny day!

This is the guacamole that everyone goes nuts over. If you want to bring a raw, vegan healthy, side-dish to your 4th of July celebration, this one will be a hit.

Besides being super simple to make, it is delicious and pairs great with veggie sticks, making it a guiltless indulgence that will satisfy your taste buds as well as take care of your cravings for all that yummy holiday food. Remember, healthy fat makes you thin, it's all the processed foods and sugars that causes your body to hold onto the fat!

Maria’s Fresh Guacamole  

1 avocado

1 tablespoon minced onion

1 small clove garlic, minced

1 tablespoon minced tomato

2 teaspoons fresh squeezed lemon juice

1 tablespoon chopped cilantro

Celtic or Himalayan salt to taste

Scoop flesh out of avocado skins. Place in bowl and add other ingredients. Mash ingredients together using a fork. Enjoy! Serve with jicama chips (just purchase a jicama, and slice it in the shape of chips.) or carrot, celery and cucumber slices.


Maria’s Simple Salsa

3 large, very ripe tomatoes (about two pounds), cored and diced small

½ cup tomato juice, freshly squeezed or canned or jarred.

1 small jalepeno or other fresh chile pepper, stemmed, seeded if desired, and minced

1 medium red onion, diced small

1 medium garlic clove, minced

½ cup chopped fresh cilantro leaves

½ cup juice from 4 medium limes

Celtic or Himalayan Salt to taste

Mix all ingredients, including salt to taste, in medium bowl.  Cover and refrigerate to blend flavors, at least 1 hour and up to 5
days.