0 Items 7550 France Ave S. Suite 215, Edina, MN 55435
7550 France Ave S. Suite 215, Edina, MN 55435
Homemade Chemical Free Toothpaste

Homemade Chemical Free Toothpaste

Discovering how to make products on your own is beneficial to your health and also fun!

Homemade toothpaste is one of my new favorite things to make!

  As we try to cut out all of the harmful chemicals out of our food and products, it becomes a little expensive. I have discovered that coconut oil is my favorite product because it has countless uses. I began with oil pulling and then discovered I can make toothpaste out of coconut oil too!!! It tastes great and the flavor can be modified for everyone in the family. The best part is…it’s COMPLETELY chemical free!!! Give it a try and let me know what you think!   Homemade Chemical Free Toothpaste Recipe

  • 3 TBSP Coconut Oil (raw and unrefined)
  • 3 TBSP Baking Soda
  • 2 TSP vegetable glycerin
  • Oil drops of your choice (I use about 20 drops of cinnamon or peppermint)
  • 2-3 drops of Stevia (can be omitted if no sweetener is wanted, although it tastes much better)
  • Mix all ingredients together and store in a glass jar

Here's to good health one step at a time! Sarah, Nurse @ Innovative Directions in Health

Bring on the Bean Diet

Bring on the Bean Diet

Learning more about a Bean Diet

Many of our patients have been asking our Nurse, Sarah, about the Bean Diet she is on. We got her to write down what she does and what the diet consists of. The diet is based off of Nutritionist, Karen Hurd, A.K.A. "The Bean Queen". Sarah has modified the diet to fit into her lifestyle. She feels this diet is good because it helps teach portion control, keeps you full and takes the confusion out of how to eat healthy. Feel free to email Sarah at nurse@idinhealth.com with any questions you may have about the diet.     Bean Diet All day long you should try to eat a total of 2.5 cups of vegetables. This can be in one meal or divided throughout the day! More than 2.5 cups is okay with veggies!

  • You can eat vegetables raw, roasted or steamed. Eat a rainbow of colors. Try to include as many colors as possible but focus on the dark green veggies.
  • If you are short on time or money buy bags of frozen vegetables. They often have more nutrients than fresh veggies and make meals in minutes.

Breakfast:

  • ½ cup beans (can use any type such as black, pinto, northern, etc.)
  • 1 serving protein (the size of your palm and thickness of a deck of cards)
  • Veggies

*You can toss beans and veggies into eggs for an easy breakfast that will stick with you for hours. If you have left over veggies and beans from last night you can use in the morning. Snack:

  • ¼ cup nuts or serving of nut butter of your choice (no added oils). You can enjoy nut butter on a piece of sprouted grain toast.

Lunch:

  • ½ cup beans (can use any type such as black, pinto, northern, etc.)
  • 1 serving protein (the size of your palm and thickness of a deck of cards)
  • Veggies

*Salads work great for lunch since they are easy to bring to work! Layer in a mason jar with dressing at the bottom and make ahead of time. Snack:

  • ¼ cup nuts or serving of nut butter of your choice (no added oils). You can enjoy nut butter on a piece of sprouted grain toast.

Dinner:

  • ½ cup beans (can use any type such as black, pinto, northern, etc.)
  • 1 serving protein (the size of your palm and thickness of a deck of cards)
  • Veggies

* You can make quick easy stir-fry’s or soups with beans, veggies and protein. Goggle easy recipes. If you make a different meal for your family with veggies and meat, just put beans on your plate.   Drink at least 8 cups of water a day. If you have an urge for a sweet treat have a piece of fruit. One day a week enjoy a cheat meal with the foods you crave. Don’t go crazy though! – Sarah, RN @Innovative Directions in Health   More information about the Karen Hurd or the Queen Bean's cookbook can be found at here.  

Overnight Steel Cut Oats Recipe

Overnight Steel Cut Oats Recipe

Steel cut oats are hearty, healthy and relatively easy to make AND the flavor combinations are endless.

  These overnight steel cut oats are my family’s favorite way to eat them. Enjoy cold or heat up in the microwave for a quick and easy breakfast.           Ingredients:

  • 1/2 cup gluten free rolled oats or steel cut oats
  • 1 Chopped Date or 1 T coconut sugar
  • 1 tsp Chia Seeds
  • 1 tsp flax meal
  • 1 tsp ground vanilla beans
  • 1 T Chocolate Chips
  • 1/2 cup almond milk or milk of choice

Combine ingredients in glass jar with lid. Stir, close lid, and refrigerate overnight.   Now you have a healthy on the go breakfast that takes little time to prepare. Prep a dozen jars at once to make sure you always have a healthy breakfast on hand for you and your family! Share your favorite combination with us!   Enjoy! Nurse @Innovative Directions in Health  

Flip a Coin Workout

Flip a Coin Workout

Try this Friday Fit Tip!

How fun would this be to do with some girlfriends, your significant other or your kids!

  You can modify it to work for you. You can do more or less of an exercise or swap in different exercises like squats, lunges, or jumping jacks! NO gym needed so HAVE FUN with it while you are sitting around! Other tips can be found here.      

Raw Cookie Dough Protein Bar

Raw Cookie Dough Protein Bar

Here's an easy solution to help you switch gears after all of the holiday sweets and treats to get back to eating healthy!

I found myself craving peanut butter blossoms so I whipped up a batch of raw cookie dough protein bars. I even used some dark chocolate I got for a gift! I usually end up eating mine with a spoon right out of the container when I need a treat. You can feel good about eating these “treats” as they are high in protein and are free from processed sugar.       Ingredients:

  • 1 cup Almond Meal
  • 1-2 scoops Cookie Dough Protein powder
  • 1/2 cup nut butter (I used ¼ cup Almond butter and ¼ cup Cashew butter)
  • 1/4 cup Pure Maple Syrup
  • 1 square Intense Dark 72% Cacao Chiradelli Bite-Sized Bar or 1/4 cup dark chocolate chips

Instructions:

  • Combine Almond Meal, nut butter, syrup in food processor and blend until smooth
  • Add in chocolate bar for an even consistency or stir in chips
  • Transfer “dough” to another container
  • Chill in fridge until cold

Give this healthy treat a try! Let us know the modifications you made to the recipe. There can be so many different combinations to try for example, use honey or agave instead of syrup, add in whole oats, use different kinds of nut butter, etc. Enjoy! Lisa @Innovative Directions in Health  

Why is fitness important during menopause?

Why is fitness important during menopause?

Fitness is important during menopause to:

  • Prevent weight gain. Women tend to lose muscle mass and gain abdominal fat around menopause.
  • Reduce the risk of breast cancer.
  • Strengthen your bones.
  • Reduce the risk of other diseases.
  • Boost your mood.

  Try this Friday Fit-Tip over the weekend!

  • 25 Jumping Jacks
  • 20 Lunges
  • 25 Squats
  • 15 Push-Ups
  • 25 Tricep Dips

More information about Menopausal weight gain can be found here. If you are unsure of how to do any of these exercises give us a call or email our nurse at nurse@idinhealth.com.