A Yummy snack dessert dressing or boost:

• Banana 
• Coconut milk (whole, no gums, no cans)
• Goat milk keifer
• Crushed almonds
• Maple syrup 
• Squeeze of lemon 
• Fresh grated ginger 

Blend as desired.  Add what makes sense.

Breakfast to keep things moving

Hemp seeds, coconut milk (original type from a can, Natural Forrest brand for less BPA), kiwi.

Hemp seeds are called Huo Ma Ren in Chinese, they are used for elderly constipation and contain plenty of beneficial fats.

night time settle down

Blend fresh pumpkin seeds, fresh or frozen blueberries with water and/or coconut milk.  Add ginger or cinnamon and honey (with the seeds to help expression and uptake of tryptophan) to taste.

Pumpkin seeds are full of tryptophan, with a natural slow release mechanism.  Good for calming your mind, assisting in sleep, and rebuilding serotonin.  

Fermented foods

We need a consistent supply of lactobacillious, a beneficial probiotic that needs to be replenished in our diet.  For thousands of years we have been eating fermented foods but in our modern society we forget that we are germs (literally we have 10 times more bacterial cells in us than human cells) and tend to sell only dead food.  Other probiotics may be needed at other times for other reasons as well as the bacterial balance in our gut is crucial to our health.

Here's some resources on how to make your own fermented foods, because diary is not beneficial and most fermented foods you find in the store no longer have live bacteria in them... so sad.

Coconut yogurt

Coconut Kefir

Lacto-fermented sauerkraut

How to video sauerkraut

Squash

Autumn and winter are the time to be eating squash, delicata, acorn, spaghetti and some of those big scary ugly ones that taste so great.  Squash is very simple to prepare and can be quite good on it's own or with a little ghee or coconut oil.  Buttercup squash is my favorite !  Just cut the squash in half and bake it until it's mushy.  I don't know what temperature but all the one's I have picked worked out just fine :D


Eat the mush for breakfast (squish it with your fork), or as a side for lunch or dinner. 


Chop it into chunks for a stir fry with coconut milk, curry, turmeric, green beans, beets (baked then chopped into chunks) and add to rice.  

How to use coconut milk

Get the most un-adulterated organic coconut milk you can find that does not have stabilizers or other additives.  When you get it, it will be separated.  Simply stir it, then keep it in the fridge in a jar.  If you want milk and not heavy cream then add coconut water at room temperature and mix or blend. I love coconut milk in my black tea, on fruit, or in a stir fry as a sauce with plenty of ginger and turmeric, or in a soup such as tom kha gai.

Lots of great ideas here (minus the refined carbs which are at least better with coconut than not): http://www.thespunkycoconut.com/search/label/Kefir

Coconut milk and coconut oil (unrefined, organic) are FABULOUS and I can not recommend them enough to help balance weight loss and blood sugar, as well as feel better (helps support gaba and stabilize blood sugar for your brain chemistry which will help your cravings and emotions).  I highly recommend trying coconut milk in your food, in your tea, and on your berries.  Never buy light, you are wasting your money and the fat is good for you, don't let someone destroy it first, there's just no reason for that at all.  So Delicious is OK for cereal but honestly you are paying for the water and stabilizers they added, I say "no thanks."  I am still getting Thai Kitchen Organic coconut milk, but there are lists of on line resources like Azure standard or Wilderness Family Naturals that may help with this dilemma if you are ready to order on line.  I assume that because the can does not say bpa free that it is not... Coconut oil should be white, not clear, and smell great.  I buy it by the gallon on line only because what I have found in the local stores is OK but not great (OK for now but you might want to consider an order on-line in the long run)

Simple smoothie

First I have to say don't take everything at once.  Mixing all your nutrients into one smoothie is not only gross but may block absorption of some nutrients and decrease the action of others as they compete and interact and simply get in each others way.  It is also confusing to your body.  Your pancreas has to come up with enzymes, your vast immune and nutrient response system in your gut has to respond to each and every thing it sees, and it goes on and on from there as the nutrients send a mass of mixed messages to the brian in your gut, and the brain in your head, and throughout your body.  Simple is simply more effective.

So here's my favorite smoothie (modify fruit as desired)
I warm up my frozen BERRIES (by setting them in the fridge for the night or by slightly warming them in the toaster oven) so my body does not have to waste energy heating them up (genTly don't destroy the nutrients).  Fresh is great too but not always accessible and sometimes it's better to get a local frozen fruit than one that got shipped across the world with fumes in dark crates.

Then I add NUTS and or SEEDS (walnuts or cashews or almonds that I soaked overnight, or hemp seeds, or sunflower seeds, or flax seeds, or whatever).

COCONUT MILK and water (or better yet coconut water with coconut milk).

A BANANA if I want it sweet.

Sometimes spirulina, chlorella or other algae and blend to desired consistency (no I can not taste the green - not at all in fact).