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About

Hi, I’m Esther, a certified integrative nutrition health coach.

Here you’ll find posts about wellness and delicious real, whole food recipe discoveries.

More info about me, here.

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Some seeds get all the attention.

Ahem, chia.
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But the humble sunflower seed is also a powerhouse 💥 of nutrition esp vitamins and minerals. Particularly magnesium which most of us are deficient and complex B vitamins which are important for energy and a healthy nervous system, key for dealing with stress. 🧘‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
And ladies, it’s a part of ‘seed cycling’ a naturopathic remedy to support hormone balance. More about that next time. 🌙 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
You can eat them by the handful or sprinkle them on basically anything. I tried this dip for my #culinarynutrition class homework. 👌
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Processed sunflower seeds, fresh dill, garlic and olive oil and topped it on some cukes. So savory and full of texture! I personally loved it. I’ve been using it as a dip for raw veggies all week. Give it a try!

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Mushy comfort foods. That’s what I realize the #instantpot is best for. 😆 I typically try not to get too many gadgets but I got sucked into this one last year! Anyone else? 🙋‍♀️
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I’m still making friends with it but we’re better acquainted during the cold months. 🍁😃
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I tried out a Mediterranean-inspired chicken thigh with olives and capers IP recipe. 👌 still working on it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
What are your favorite instant pot recipes?? Share below 👇 .
📷: @donjiroban

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It is that time of year again! I've been double dosing with elderberry syrup around here for my little one. He has a cold and a kid at his school has the flu. yikes! 🤒 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Clinical studies show that elderberry can reduce the duration of a cold and the flu. It can be used as a preventative or therapeutically, so be sure to stock up!
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You can also make your own. 🤗 Just search in my archives for "elderberry" on estherkban.com

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Here’s a simple soothing tea you can make with spices in your pantry. ⠀
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CCF tea. Cumin, Coriander, Fennel seed tea. A classic tea to help with digestion among many other benefits which is why it earned its name as a miracle tea in Ayurveda. ⠀
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Easy to make too.⠀
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1/2 teaspoon of each whole seed (cumin, coriander, fennel)⠀
Add to 4-5 cups of boiling water.
Boil for about 10 mins. ⠀
Strain and drink.
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Happy sipping! ⠀
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Plant medicine. 🌱 🌿 ⠀
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It’s in your kitchen cabinet, your spice rack, your pantry, the fridge. The power of food as medicine is accessible to everyone. ⠀
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Culinary spices and herbs in particular are nutritional powerhouses. How can you add some variety to the spices you use? ⠀
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Start by adding a small amount and taste as you go. Or use whole spices to brew a tea. Sprinkle some cinnamon into your coffee, cayenne onto your morning eggs, dash of nutmeg into your smoothie... ⠀
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How do you incorporate spices?⠀
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I don’t have enough time. The most common excuse ever or a misunderstood expression? ⠀
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When you say I don’t have time for X, do you really mean that it’s not a priority? Because if it were a priority you’d make time for X. Yes?⠀
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This reframe has been helpful for me to get honest about what my priorities are.
And whether I even KNOW what they are! ⠀
Everyday I list out my priorities in my #bulletjournal and make time for them. Sometimes they happen sometimes not. But it feels good to get clear on what’s important. ⠀
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What about you? How do you remind yourself about your priorities? ⠀
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Are you ready for October! It’s really feeling like Fall here. My fave season. 🙂 Who does NOT like fall anyway? If you’re that person please let me know that you exist!⠀
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Colder temps, dryer air, windy conditions all aggravate our bodies and mind. To help balance it out, think about incorporating foods and activities that have the opposite characteristics. ⠀
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Warm, cozy, liquid, and grounded.⠀
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Enter a cozy golden milk latte with warming and grounding spices (ginger and cardamom). I used the convenience of @golde turmeric tonic blend (2 teaspoons) with @animamundiherbals coconut cream powder (1 tablespoon) and blended it up in my vitamix with 1 cup of hot water. No sweetener needed bc I dig bitter flavors. But you do you 🙂
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I have a diy version up on my website. Just search ‘golden milk’ and pull up the archive goodness.

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We’re heading into the weekend! ⠀
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Keep your mood 💆🏻‍♀️✨ 💃🏼 with delicious real food. ⠀
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What’s your Friday mood right now. Tell me in emoji! ⠀

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