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Recipes, Well Being – September 20, 2017


By Neka Pasquale, Founder of Urban Remedy

When I had my acupuncture practice there was one complaint almost everyone shared. FATIGUE! For some they woke up with it, others felt it later in the day, there are many causes such as low thyroid, anemia, burned our adrenals, stress and viruses like Epstein Barr, or just plain old poor sleep.

From a Chinese medicine perspective, we immediately think of qi deficiency. There are many patterns and causes of qi deficiency ranging from poor digestion, hormonal changes, to too much dampness in the body. These imbalances need to be addressed by a person’s unique constitution. A licensed acupuncturist, naturopath or a functional medicine doctor can help you get to the root of your fatigue and create an individualized plan for you. Below are a few simple lifestyle and dietary tips to help you wake up and enjoy life!

Foods that support increased energy are fresh organic low glycemic fruits (berries, green apples), vegetables like dark leafy greens, purple and sweet potatoes, purple cabbage, broccoli, kale, asparagus, sprouts, coconut oil, raw butter, ghee, smaller amounts of gluten free grains like brown rice, quinoa, nuts and seeds. If you eat meat opt for antibiotic and hormone free pastured and organic eggs and meat.

Remove foods from your diet that contain white flour, sugar, dairy, preservatives, gluten, hydrogenated oils, and GMOs as they tend to promote inflammation, poor digestion and can contribute to fatigue.

Consider adding supplements like selenium, Vit D, B vitamins, COQ10, glutathione, and iodine to your daily regime.

For those days you just need an extra boost, below are a few options with recipes.

Prefer something ready-to-eat? Here’s a few of our fresh, organic, natural pick-me-up recommendations: SHOP ONLINE

Matcha green tea is used to increase mental alertness without the jittery caffeine high of coffee. Used by monks for a clear head during meditation it is also high in antioxidants and contains theanine an amino acid that helps mood and concentration. Best to drink earlier in the day so it won’t affect your sleep.

See our Matcha foods


Matcha latte recipe


½ cup hot water

½ cup organic almond or cashew milk

1 teaspoon matcha tea powder

Raw honey or stevia to taste (optional)


Step 1:

Add the matcha tea powder to a small amount of hot water in the matcha tea bowl or into your coffee mug

Step 2:

Using the bamboo whisk or small metal whisk, whisk briskly in an up-and-down direction to make a thick, green paste.

Step 3:

Then pour remaining hot nut milk and water into the paste and stir.

Step 4:

Add stevia or raw honey to taste

Step 5:

Enjoy hot or warm!

Beet juice. Beet juice enhances exercise endurance. The juice from the rich red beet is high in dietary nitrogen, which supports muscles to use oxygen more effectively as well as lowering blood pressure. Drink a healthy dose of beet juice to show off before your next marathon or to take your work out to the next level.
You can do a shot of beet juice from a juice bar or add a shot of beet juice to your favorite juice blend. Or enjoy a premade shot like we have at Urban Remedy


Panex Ginseng
Ginseng has been shown to improve maximum oxygen uptake and post-exercise recovery. Supplementing with it improves total work load, time to exhaustion, aerobic capacity, and oxygen consumption. It also has properties that boost immune system, improve stamina, relieve stress and enhance memory. You can eat the raw root, steamed root, or cooked in soups.


Ginseng tea recipe


1 oz. ginseng root fresh or dried

1/3 oz. fresh ginger root

10 cups filtered water

Raw honey or stevia


Step 1:

Add ginseng water to saucepan over medium heat.

Step 2:

Bring to a boil, reduce to simmer and simmer for 1 hour.

Step 3:

Add ginger root and 2 more cups cold water. Bring the tea to a boil again, reduce heat and simmer for 30 minutes

Step 4:

Strain and enjoy with raw honey or stevia to taste

Cacao is rich in magnesium. Magnesium is great for relaxing the nervous system and muscles. In addition to cacao’s many health benefits, (anti-inflammatory properties, flavanols that support circulatory health and cognitive function). It’s also known for its “feel good” properties. As much as munching on a chocolate bar promotes the “feel good” sentiments, studies have shown that cacao’s benefits are only available in its raw form, and the addition of dairy may inhibit or block the absorption of the antioxidants. This means that you’re best off consuming cacao in the form of raw cacao powder, or dried nibs. Opt for raw cacao bars or add cacao to s smoothie.

Mint cacao chip smoothie recipe


1 ½ cups unsweetened almond milk

1 bunches fresh mint stems removed

1 ½ ripe frozen bananas

1 ½ cups fresh baby spinach leaves

3-5 Tabs cacao nibs

1 tsp cinnamon

Stevia (to sweeten more, if preferred)


Step 1:

Blend all ingredients in blender except the cacao nibs as soon as it’s smooth add cacao nibs and blend for 20 seconds so cacao nibs are texture of chocolate chips.

Blueberries, blackberries, and cherries are a rich source of anthocyanins and other powerful flavonoids a group of potent antioxidants that protect brain cells from oxidative damage and have the power to boost memory and brain function.

Memory boost snack recipe (A quick low glycemic snack)


1 cup berries (raspberries, blueberries, and/or blackberries)

1 cup raw walnuts


Step 1:

Mix berries and nuts together in a bowl and munch away

Walnuts are the perfect brain food to pair with berries they are rich in essential omega-3 fatty acids which keep the brain functioning normally.

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