3/4 c unrefined coconut oil, room temp
1/2 c cacao powder
1 tbsp maple syrup
2 tsp cinnamon
1 tbsp beet root powder (secret ingredient!)
2 tsp turmeric
1/2 tsp freshly ground black pepper
1 tsp salt
1 tbsp flax meal
2 tbsp caca nibs
In a glass bowl, mix all the ingredients until well incorporated. Lay out a piece of parchment paper on a large plant. Transfer the cacao mixture onto the parchment paper, using wet finger tips or the back of a spoon to smooth out until about 1/4 to 1/2" thick. Individually press the soasted walnuts just into the surface of the cacao mixture in a decorative manner if you are feeling fancy. Sprinkle with more sea salt and flax seed. Let set in freezer for 10 minutes. Break off into pieces and store in an airtight container in fridge or freezer for many weeks.
*Check out our Soasted Walnut (Soaked + Toasted) recipe in our next blog post!
Developing a Healthy Relationship with the Sun
Sunscreen, sunblock, SPF, UVA, UVB… we’re all too familiar with these summer-time terms and yet they perplex us all the same. Is SPF 50 really that much better than SPF 45? And how do they calculate those numbers anyways? Why does it burn when I rub it into my face, and how often should I reapply?
Yes, we want to protect our skin from excessive exposure, but it is only natural to seek the sun after a winter filled with cold and clouds. And of course, most can’t deny the desire for that sun-kissed, summertime glow.
But that’s just it: sun-kissed has become equated to cancer-kissed in the modern world. We are scared to go outside and rightfully so: study after study confirm that the sun is determined to fry us to a crisp and turn all our skin cells against us. And now there’s all this talk of sunscreens actually causing cancer and destroying coral reefs.
Interestingly, even though there are more sunscreens and media coverage than ever before, cases of malignant melanoma are rising every year, representing a 200% increase from 1975 to 2013¹. How could this be if our awareness and product access is better than ever?
Well, the answer is complex, but here are some key points:
In a nutshell, UVA and UVB represent different wavelengths. UVB is highest around solar noon (11 am- 2 pm) and is critical for Vitamin D absorption. UVA rays are much more intense, seeping deeper into your skin cells and causing more free radical damage. UVA is also present all hours of the day whereas UVB is low in morning and afternoon 6.
While supplements exist and offer some benefit, the most efficient and effective way to absorb Vitamin D is through direct sun exposure- 15-25 minutes a day, especially during the sun-rich spring and summer months around noon (remember this is when beneficial UVB is at its highest!). The more skin exposed the better! Our body stores up Vitamin D during the warm months to use all year long. This partially explains why many of us come down with the flu or other viral and bacterial infections in the late winter months; our bodies Vitamin D stores have dropped to their lowest point. The darker your skin, the more time you will need in the sun. You can always get your Vitamin D levels checked- 40 ng/ml is minimum; 50-70 ng/ml is ideal 6. As a supplement during the dark days of winter, we like Bio-emulsified Vitamin D by Biotics.
Our Responsible Sun-lover TIPS
Prioritize your body’s largest organ this summer season. Practice responsible sun exposure, hydrate, eat right, protect, and rejoice the wonders of the sun!
1 Melanoma of the Skin - SEER Stat Fact Sheets. (2016). Seer.cancer.gov. Retrieved 30 May 2016
2 NTP Board of Scientific Counselors Report on Carcinogens Subcommittee Report on Carcinogens Background Document for Broad-Spectrum Ultraviolet (UV) Ra
3 Planta, M. (2011). Sunscreen and Melanoma: Is Our Prevention Message Correct?. The Journal Of The American Board Of Family Medicine, 24(6), 735-739.
4 Carina Storrs, S. (2016). Many sunscreens have lower SPF than labels claim. CNN. Retrieved 30 May 2019
5 NTP Board of Scientific Counselors Report on Carcinogens Subcommittee Report on Carcinogens Background Document for Broad-Spectrum Ultraviolet (UV) Ra
6 Mercola, J. (2011). Sun Can Actually Help Protect You Against Skin Cancer. Retrieved 3 May 2019
7. Grant, W. B., & Holick, M. F. (2005). Benefits and requirements of vitamin D for optimal health: a review. Altern Med Rev, 10(2), 94-111.
8. Coronado, M., De Haro, H., Deng, X., Rempel, M. A., Lavado, R., & Schlenk, D. (2008). Estrogenic activity and reproductive effects of the UV-filter oxybenzone (2-hydroxy-4-methoxyphenyl-methanone) in fish. Aquatic Toxicology, 90(3), 182-187.
9. Rosebrook, J. (2017) The Best Sunscreen - Understanding Zinc Oxide SPF And The Nutrient Day Cream. Retrieved 5 May 2018
10. EWG (2017).The Problem With Vitamin A, https://www.ewg.org/sunscreen/report/references/ Retrieved. 5 May, 2019
¾ c almond flour
½ c arrowroot starch
1 tbsp coconut flour
½ tsp baking powder
1 tsp cinnamon
Hefty pinch sea salt
¼ c melted unrefined coconut oil
2 tbsp maple syrup
2 tbsp molasses
Preheat oven to 350. Meanwhile, stir molasses, syrup, and melted coconut oil until evenly incorporated. In another bowl, mix all the dry ingredients. Slowly add the dry ingredients into the oil blend, mixing well. The dough should come together quite nicely.
Transfer the dough onto parchment paper about 8 in. long or onto a silpad. Both work. Wet your fingers (so dough doesn’t stick) and gently press out the dough until it’s about ¼-⅛ in thick (like a graham cracker!) and in a giant rectangle shape. Use a fork to pierce the dough like you see on store-bought graham crackers evenly throughout (this keeps the crackers especially flat and uniform). You can use a rolling pin or another piece of parchment paper to achieve this, but I find wet fingers works just fine.
Bake for 10-12 min until fragrant and golden brown. Remove from oven and let cool just a bit before using a knife to slice into graham cracker shapes. I like squares but sometimes do long pieces. Let cool completely before storing in freezer for weeks!
Add ½-1 c chocolate chips for chocolate chip graham crackers
Add 1 tbsp turmeric + pinch black pepper for golden grahams
Add 2 tbsp cacao + 1 tsp vanilla for chocolate graham crackers
Add 1 tbsp pysllium + 1 tbsp flax seed for fiber graham crackers
Top with toasted oats + chopped pecans for a nutty fix!
We love the convenience of store-bought, quality energy bars, but we loathe the packaging and often times high price.
That's why we created our own take on Rx Bars... HGRX Bars! Our bars cost a fraction to make and store beautifully. Plus, the have the added fiber of Psyllium Husk powder and flax meal.
Psyllium Husk is an incredibly effective soluble fiber brought to you by none other than Plantain, Plantago ovata. Soluble means it absorbs water as it passes through your colon, pulling out toxins, regulating your bowels, and normalizing constipation, diarrhea, blood sugar, blood pressure, and cholesterol levels, and even helping with weight loss through metabolism support. Just be sure to drink lots of liquids when you increase your fiber intake because fiber with no liquids can have the opposite effect of backing of your bowels and causing discomfort.
HGRx Bar Recipe
1 c nut butter
⅓ c raw cashews
¼ c coconut oil
½ c toasted oatmeal (simply bring a pan to medium heat and toast until fragrant and golden)
½ c flax meal
1 c juicy dried, pitted dates (it is important that your dates aren’t super dried out and still have some fleshiness to them
3 tbsp psyllium husk (optional but excellent for added fiber)
2 tbsp molasses
2 tsp cinnamon
1 tsp vanilla
Hefty pinch of sea salt
½ c dark chocolate chips for topping
Line a 10 x 10 baking pan with parchment paper.
In a high-powered blender, mix all the ingredients except the chocolate chips. It works best to blend the first 5 ingredients first. Then add the dates, pulsing until they are mostly pulverized. Add the remaining ingredients and blend until mostly smooth. A few cashew or date chunks is a-okay.
Transfer all the dough onto the parchment paper with a spatula. Using wet fingers, press the dough evenly into the pan. Top with the chocolate chips, scattering them evening and gently pressing them into the dough. Freeze for 20 minutes and then slice. Store in an airtight container in the freezer or fridge for weeks.
Bitters are not a medicine, but a necessity and a forgotten flavor crucial for our survival as a species.
Eileen Schaeffer & Amy Wright
We are Herb Girls Athens, LLC. Read our blog!
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office hrs - Thursdays 4-6 PM