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Maca, which is found in the high Andes mountains of central Peru, has been touted as a superfood for its multiple health benefits. It’s been eaten as a medicinal plant for over 3,000 years to boost libido, strength, and stress. Today I’m sharing with you my Maca Morning Motivator Smoothie recipe which takes advantage of one other benefit maca provides – increased energy.

What is Maca?

The maca plant is a cruciferous vegetable known scientifically as Lepidium Meyenii. It contains 133% of the recommended daily dose of vitamin C as well as other nutrients such as vitamin B6, manganese, copper, potassium, and iron.

One ounce (28 grams) of maca root powder contains 4 grams of protein and only 20 grams of carbs and 1 gram of fat. It also contains bioactive plant compounds like polyphenols.

The powder form can provide stable energy without the jitters you get with caffeine. It has a slightly sweet, nutty, and earthy taste, which makes it ideal for smoothies or blended drinks.

Aside from this smoothie recipe, I like to enjoy it in iced coffee and lattes, but it also works well in baked goods, energy bars, and oatmeal.

Where can you get it?

You can find maca powder in your local health food store in the supplements section and through online retailers. If you’re new to maca, consult your doctor to see if it’s right for you, especially if you’re pregnant, breastfeeding, or have thyroid problems. Also, start with a small amount, such as half a teaspoon to see how your body reacts to it.

Blending Tip

If you find your blender doesn’t give you that smooth consistency you want, make sure you add the liquid to the blender first. Doing this allows the blender to pull down the ice and other ingredients into a “vortex” for a better, smoother blend.

For easy cleanup, fill your blender with about a cup of water and a few drops of dish detergent. Cover and blend. The action will easily scrub bits off the inside of the carafe. Empty the contents, give it a good rinse, and enjoy the time you saved with this quick cleanup tip.

Personally, I love my BlendTec blender.

Easy Swaps

If you have nut allergies or dislike the taste of almond milk, you can substitute with coconut milk.
Want to skip the vanilla protein powder but still want some sweetness? Try substituting a banana, two pitted Medjool dates or a teaspoon of vanilla extract.

Storage

I highly doubt you’ll have any leftover, but if you want to whip up a big batch in advance, it will keep well in the fridge for a day or two. Store it in the blender carafe so you can easily remix it just before serving.

Alternatively, pour individual servings into mason jars and shake well before drinking. Mason jars also make it super easy to travel with or take to work.


​Maca Morning Motivator Smoothie

This maca smoothie is rich and chocolatey but packed with superfoods to give you a boost of energy to kickstart your day.

Prep Time: 1 minute
Cook Time: 1 minute
Servings: 1

Directions:
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1. Add all ingredients to a blender. Mix until desired consistency.
2. Sprinkle cinnamon or cacao powder on top.
3. Serve and enjoy!

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If you’ve tried one of my recipes, leave a comment and let me know what you think. Shared it on social media? I would love to see it! Tag your post with #RealLifeOutlawBlog, so I can find it.


Be Well & Thrive!
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With Love & In Health,
Sarah Outlaw, MH, MSACN

​When your diet consists mostly of vegetables, fats, and proteins, you tend to eat a lot of salads!

​A good dressing is a must-have. Store-bought dressings, even the organic ones always contain less-than-desirable oils, so it is always best to make your own. Canola, vegetable oil etc. are not as healthy as we’ve all been led to believe. I prefer olive oil for salad dressing.

This dressing recipe has been my family’s favorite favorite for a long time. I’ve posted it before, but have revamped it a bit so that it is even more amazing.

Fresh herbs are a must for this dressing. While dried herbs work, they are not the same. It tastes like a completely different dressing. Still delicious, but different. With fresh herbs of basil and thyme, it tastes like summer. It’s tangy, and slightly sweet. 

The recipe calls for 1-3 cloves of garlic. I would start with one and then add more if you feel you need more. It tends to get more garlicky the longer it’s in the refrigerator so less is usually better. My kids love this dressing as long as I don’t load it up with too much garlic. 

6 sprigs of thyme is 6 of the sprigs shown in the photo. I throw the whole thing in. My blender takes care of the stalk. If you don’t have a high powered blender, you may want to remove the thyme leaves prior to blending. You can also use a food processor for this recipe.
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There is honey in this recipe. This is a problem for a lot of people who are completely off sugars. It is such a small amount that it is *usually* okay. Not always, but usually. 

Instructions:
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1. Place all ingredients in a blender and mix until creamy.
2. Taste to see that it is seasoned as desired.
3. Serve on salads or use as a marinade.
4. Refrigerate.

This basil-thyme vinaigrette will quickly become your favorite dressing. You will get complimented on how delicious it is and get recipe requests. Trust me! 🙂


​Be nourished. Be happy. 
Enjoy!

Introducing self-care into your weekly and even daily routine is important. It’s more than just applying a face mask or reading a book. Self-care is about taking care of you and your mental health. It provides you with time to relax and reflect. So, I invite you to take a break to pamper yourself with one of my DIY all-natural detox body scrubs and treat yourself to some self-care.

What Is a Body Scrub?

If you’ve never used a body scrub, you’re in for a treat. Scrubs are a fabulous way for you to exfoliate your skin. Not only do they leave you flake-free, but they also revitalize your skin by encouraging blood flow to the areas you are massaging. Additionally, body scrubs help purify and detox your skin by drawing out impurities like dirt and excess oil, leaving you feeling clean and refreshed.

Body Scrub Benefits

Outside elements can take a toll on our skin. Whether you live in a cool or warm climate, environmental stressors can irritate the skin. And when our skin experiences drastic changes in temperatures, it can get stressed, lose moisture, and become dry, itchy, and even sore.

In warmer climates, your skin can produce excess sebum (oil) as a result of perspiration and dry skin. In cooler climates, skin tends to become red from cold air and windburn. 

Regardless of temperature, we must take care of our skin, our body’s largest organ, and make sure it gets the nourishment it needs. Treating your skin to a detox body scrub can be the perfect fix to these problems.

Soothing Ingredients

Commercial body scrubs are often filled with chemical irritants and toxins like synthetic fragrances, color dyes, and harsh exfoliators. These ingredients can cause an allergic reaction, damage to the skin, and further irritation. When you make your own, you can skip the toxins and use more nourishing and protective ingredients.

My all-natural body scrubs are packed full of exactly that, with no chemicals or preservatives. And they’re made with things you probably already have in your pantry. Plus, you can make them in just ten minutes or less.

Tips

Here are some tips to keep in mind for creating your own body scrubs.

Essential Oils

Be aware when using essential oils as over-scenting your products can cause irritation and contact dermatitis.

Shelf-Life

Your scrub should last between one to three months or a maximum of one week if you’re using fresh produce. Use them within this timeframe for the best results.

Storage

You can store your scrubs in a mason jar or air-tight, BPA-free container and keep them in the shower. I find it helpful to add a label to the container with the name of what you made and the date you made it.

Organic and Non-GMO

To get the best results from these scrubs, use organic produce, 100% pure essential oils and extracts, and non-GMO ingredients.
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These are five of my favorite recipes for a detoxifying and relaxing skin treatment. Make them according to the recipe or change it up and create your own variations.

Moisturizing Lemon & Avocado Scrub

Got avocado but no toast? Turn that would be snack into a soothing and moisturizing scrub.

Avocado is packed full of healthy fats, and when applied topically to the skin, it helps skin retain moisture. Lemon is a powerful bacteria fighter, so it’s perfect for not only toning the skin but detoxifying it of unwanted pathogens that could potentially enter our body. Baking soda is a mild exfoliant that helps fight bacteria, and it’s great for people with sensitive skin.

Prep and Cook Time: 10 minutes
Servings: 15 – 30 applications ​

Directions:

1. Add all the ingredients except the baking soda into a medium-sized bowl and mix together.
2. Mash the avocado until smooth, add it to the dry mixture.
3. Slowly add baking soda until you get your desired texture. For a thicker consistency, add more.

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Purifying Green Tea & Kiwi Scrub

The next time you steep a cup of tea instead of drinking it, add it to your shower routine in the form of a scrub.

Green tea is not only a relaxing scent, but it’s a purifying ingredient. This type of tea does a fantastic job of protecting you from the formation of free radicals, molecules that damage our otherwise healthy cells. When applied to the skin, green tea not only moisturizes and gently tones, but it also protects the skin from oxidative stress.

Want brighter and clearer skin? Kiwi is the answer. It’s packed with vitamin C, which is another powerful antioxidant that helps clear and detox free radicals.

Prep and Cook Time: 10 minutes
Servings: 15 – 30 applications 
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Directions:

1. Add all the ingredients together except the coconut sugar into a medium-sized bowl and mix together.
2. Slowly add coconut sugar until you get your desired texture. For a thicker consistency, add more.

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​Directions:

1. 1. Add all the ingredients together except the Epsom salt into a medium-sized bowl and mix together.
2. 2. Slowly add Epsom salt until you get your desired texture. For a thicker consistency, add more.

Note: If your Epsom salt is coarse, you can make them smaller by pulsing them in a blender. This will make it easier to spread on the body.




Self-Care with a Body Scrub

Treating yourself to self-care is a good thing! It helps lift your mood, relaxes you, and lets your mind and body take a break from your busy day. With these homemade all-natural detox body scrubs in your arsenal, your skin will feel incredibly refreshed again.

​Are you feeling inspired to try something new? If so, tell me which recipe gets you most excited to make!

Share this recipe with a friend who could use some self-care. If you try any of these recipes and post them on social, tag me. I would love to see your creations. @reallifeoutlawblog


Be Well & Thrive!

With Love & In Health,
Sarah Outlaw, MH, MSACN

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​References:

1. https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon 
2. https://foodrevolution.org/blog/detoxifying-foods/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/
4. https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric
5. https://www.healthline.com/health/tea-tree-oil-for-scalp

​One of my favorite remedies for just about everything from colds to stomach viruses is Garlic-Ginger Lemonade. It is made with hot water, garlic, ginger, lemons, and honey.  It is not gross as some would think by the name. In fact, it is quite tasty and even a little addicting! Honey make almost anything taste good! You may smell like garlic but at least you won’t have to worry about vampires!

Garlic-Ginger Lemonade is not your everyday lemonade. It is made for the purpose of preventing or lessening the duration of illness and is quite effective, especially during cold and flu season. Drink it anytime you have been exposed to someone ill or are starting to feel ill yourself. Or, if you are like me you will be drinking it every day!
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• Garlic has antibacterial and antiviral properties which helps fight off illness and build the immune system. It is a wellness powerhouse that should be a part of the daily diet.
• Ginger is especially calming for the stomach and is very anti-inflammatory. It also adds a really nice flavor to the lemonade.
• Lemons are packed with vitamin C and antioxidants. They also help the immune system function properly with their antiviral, antibacterial powers.
• Honey when it is in its raw, natural state is a wonderful superfood. It is full of enzymes, vitamins, and minerals which are essential for the health of the body. It also helps fight infection and is often used in cough remedies. Just be sure not to heat above 115 degrees Fahrenheit. Heat kills the enzymes and may lessen overall potency.

Garlic-Ginger Lemonade is safe for children age one and above. Honey should not be given to an infant younger than one.

​Author: Sarah Outlaw
Recipe type: Herbal Remedy
 
Adapted from a recipe by Dr. Aviva Romm
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My lifesaver during teething is my amber teething necklace. It is incredible! I also love Hyland’s Teething Tablets and have used them with all of my 4 children. Sometimes though I need a little extra help for my little one as he cuts 4 molars and 2 eye teeth at the same time. It’s tough!

We don’t use conventional pain relievers. We haven’t used Tylenol or Motrin for about 8 years now. We don’t miss them!!! I’ve learned to use herbs and homeopathy to naturally relieve pain. I am not okay with giving medication to children unnecessarily. Acetaminophen is toxic to the liver even in small doses and ibuprofen is toxic to the kidneys and to the stomach.  These are drugs and should be treated as such. I’ve learned to use herbs and homeopathy in place of those drugs for the health of my family.

Teething tea is a wonderful blend of soothing, calming herbs that help relive the pain and discomfort of teething. It also helps the other symptoms that sometimes go along with teething like fever and runny nose. It’s great for the immune system to help ward off any colds or other viruses that might want to attack when baby’s defenses are down.

The herbs I chose for the teething tea have a long proven history of being used for these sorts of things. They are a common blend of anti-inflammatory, analgesic herbs. Taste is key because you don’t want to give something that is gross when your baby is already uncomfortable. Teething tea is so pleasant that I drink it!

Chamomile is so gentle and lovely that even Peter Rabbit and his siblings were given a spoonful before bed. It’s calming and helps the child rest. It is an incredible would healer and helps heal the mouth as the teeth are pushing through. It’s soothing to the stomach and can even help fight against colds.

Lavender is beautiful and brings this tea to life with its bright purple hue. It helps with the feverishness and headaches that can sometimes accompany teething. It also encourages sleep and relaxation, relieves anxiety and reduces pain.

Catnip has the opposite effect on humans as it does on cats. Don’t worry! It’s very calming and beneficial for pain relief and allowing the child to sleep peacefully. It’s also a wonderful herb for fever support.

Skullcap like catnip is great for calming, restful sleep. It’s very relaxing and relieves the stress cutting teeth brings.

Oatstraw is very nourishing and contains many vitamins and minerals like calcium and magnesium, vitamin A and B-complex vitamins. It strengthens the nervous system and relieves has anti-spasmodic properties.
Rose Hips are a lovely addition to this tea because they provide much needed vitamin C which is great for the immune system and for those new teeth coming in. So many times a cold will accompany teething and rose hips can help prevent that.

Red Clover is another highly nutritive herbs that nourishes the body and provides much needed support. It contains isoflavones which are linked to bone health.

Cloves are naturally analgesic and are such a wonderful part of this tea. They provide a pleasantly different taste from other herbal teas. Cloves have been used for gum pain for centuries and for their antibacterial properties. They are also anti-inflammatory and full of vitamins and minerals including vitamin K.

To make this wonderfully nourishing, soothing teething tea: mix 1/2 ounce of each herb and place into a jar for storage. Don’t forget to label your jar! When you want to make the tea, add 1-2 teaspoons of dry herb mix per 1 cup of water. Let steep for at least 20 minutes and up to 4 hours or overnight for a more potent infusion. Give warm or chilled. Can be frozen into ice cubes or on a clean cloth for further teething relief.

If you don’t have all of the herbs on-hand and need something ASAP, it’s okay to leave some of the herbs out. Use what you have while you build your herbal medicine chest.

Two great places to buy herbs can be found here and here.
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What are your favorite methods for teething relief?

I hope your little one gets some relief soon!

​Headaches while pregnant or breastfeeding are tough because if you are like me, conventional, over-the-counter medications are out of the question. Sometimes getting something to eat or drink, like a small glass of fruit juice can help alleviate a headache. Always do a mental nutrition check. Are you getting enough nourishment? A headache could be a clue that you are deficient in something, especially magnesium.

Sometimes a headache can be due to the weather, stress, fatigue or another reason. A cup of herbal tea can really help nourish the body while relieving stress and allowing you to get some rest. Herbs during pregnancy and breastfeeding should be used with caution and the user should always check for contraindications. During the first trimester, especially if you have a history of miscarriage you will want to educate yourself on herb safety. 

Now that I got my little herb safety PSA out of the way, let’s talk herbs! I have used herbs during my pregnancies and they have been quite helpful. I am very confident in the safety of the herbs I chose for this headache tea. Here is some information about each one.

• Chamomile is a very gentle herb. It has long been used for headache relief. It helps ease tension and can even help with migraines. 
• Skullcap is relaxing, great for insomnia and when you have a headache, sometimes the best thing to do is sleep it off. It is rich in calcium which is a headache remedy itself. 
• Lemon Balm is uplifting and tastes a bit like a lemony green tea. It’s also great for anxiety.
• Lavender is full of soothing phytochemicals and an excellent headache reliever when taken in a tea or inhaled.
• Lemon Peel has vitamin C and is astringent. It adds a pleasant flavor to the tea as well as boost it’s headache relieving properties. It is considered a catalyst to all the other herbs. 

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Mix 1 part of each herb together. 1 part can be anything from 1 teaspoon to 1 cup or whatever measurement you choose. Store in a glass container or tea tin. To brew, place 1-2 teaspoons of herbal tea per 1 cup of hot water. After reading water softener reviews, I realized maybe some trace impurities might cause my headaches, I am currently shopping to install this major upgrade into my house. I like to use a tea ball. Let steep at least 15 minutes and sweeten as desired with raw honey or other natural sweetener. Enjoy hot or chilled whenever you feel a headache coming on. 
Rather buy this tea already blended? You can purchase it here from my Poppyswap Shop.

​My husband wanted to cut the grass in our backyard on Saturday. Since I had been so busy with my garden, I had procrastinated in collecting all of the dandelion and plantain herb leaves that are prevalent in my yard.

I am glad I have a privacy fence because I was frantically running around the yard, cutting the leaves with scissors as fast as I could! I must have been a sight! I was able to get two large bags of these wonderful, edible herbs!

Nettle (top image) is my favorite herb. It is so versatile and nutrient dense. It is great for seasonal allergies and as a daily infusion for vitamins and minerals. It can be tricky to pick because it stings so always suit up with long-sleeves and gloves when handling. Once crushed or cooked, nettle loses its sting. 
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Dandelion leaves are wonderful in salads, steamed, or lightly sautéed in a bit of fat like ghee or coconut oil. Full of vitamins A and B, calcium and potassium, these leaves are much more than weeds! They are a bitter which also helps with digestion and liver cleansing.
For even more information on dandelions, visit The Leaf Lady.

Plantain herb is also edible, full of vitamins and can be used as a substitute for spinach. It is much more well-known as a healing herb. It is wonderful in healing salves. My kids know to chew some up, spit it out and apply it to bug bites for itch relief!

There are a couple hundred varieties of plantain herb so do an internet search and see what variety you have near you.

Chickweed is a lovely little herb that packs a punch. The little white flowers are hard to see but they are there.

It is a great weight loss tonic and is known to blast fat cells! I use it in teas and salves like Baby Bum Balm.
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One of my favorite herbalists,  Susun Weed has wonderful things to say about chickweed! 

I’ve been teaching my children recently how to identify common herbs so they can use them when they are out playing. It is so important to know what medicine is all around you!
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What herbs do you forage?

​Valerian is such a lovely herb with peculiarly fragrant flowers that catch the eye and draw you in. It has been used for centuries safely as a sedative and treatment for insomnia. 

There are other lesser known uses for Valerian as a digestive aid and for reducing the severity of asthma attacks. It helps with anxiety, nervousness, depression and a multitude of physical ailments like sciatica, restless legs, hypertension, and even night terrors and bedwetting.

It is not habit forming which is why so many people turn to it to help them sleep. Even in ancient Rome and Greece it was used in this manner. It can be taken before bed in the evening and will not cause grogginess in the morning. It is not like a sleep medication in that way. Expect to wake up refreshed and well-rested after taking valerian!

The roots are commonly used decocted into a tea or tinctured. A decoction is an herbal preparation of the roots, bark, or seeds of a plant. It is made by bringing the plant matter to a boil and simmering for about 20 minutes before straining. 

Valerian is best used as needed but not every day. It is contraindicated during pregnancy and breastfeeding. 

It is also a helpful herb for children who are having issues with hyperactivity, sleeplessness, and trouble concentrating or focusing. It mixes well with other herbs like chamomile, catnip, skullcap, and passionflower. 

Valerian is easy to grow or it can be purchased already dried and ready to use.

Delicate, lavender, bell-like flowers grace this magnificent plant called Comfrey. She grows quickly and fills whatever space she is planted in. She thrives under the shade of a tree. Her young leaves are slightly peppery tasting and quite enjoyable. 

Used medicinally for more than 2000 years, Comfrey is quite the workhorse. There seem to be more uses than can fill a page! Recently vilified by modern medicine as a possible carcinogen and cause for liver disease, most herbalists trust her long, documented history of safe use and continue their love affair with her.

*There are warnings out there about internal use if you do your research, so I encourage you to indeed do research and decide for yourself how to use Comfrey.* 

Comfrey is mucilaginous and wonderful for coughs or digestive issues. The root can be decocted into a tea and drunk for relief. The leaves can be eaten when they are young but get tough and lose flavor with age. They are full of vitamin B12, potassium, calcium, iron, Vitamin C, and a host of other nutrients. 

Often used in salves, Comfrey contains Allantoin which gives anti-inflammatory abilities and helps to renew cells. It can help relieve pain from sprains or strains as well. Comfrey poultices help reduce swelling and bruising. It is a must for broken bones and injuries! love to use it in my healing and pain relief salves.

Comfrey can help lower cholesterol and is also a wonderful herb for those suffering from irritable bowel syndrome. Adding it to a gut-healing regimen would be highly beneficial. 


Animals love to eat Comfrey and it is also a wonderful addition to the compost pile. It seems to really help get it going. It will spread on its own but if you want to plant more, cut some of the root and plant it. It’s easy to grow from root cuttings. 

Having Comfrey in my garden makes me smile because I know what a gem she is. In a time where self-suffiency is growing in importance, multi-use herbs like her are crucial to keep on-hand for food (mostly for livestock) and medicine. 

Note: Comfrey leaf and root can also be purchased dried and used in the same way as the fresh herb.


Do you use Comfrey? What are your favorite uses for her?

 You can purchase dried comfrey here.