Ketogenic Burst Training

Welcome spring with this vibrant, creamy pea and potato soup—a perfect blend of fresh peas, tender potatoes, and aromatic herbs. This silky, nutrient-packed soup is light yet comforting, making it an ideal transition from cozy winter meals to bright spring flavors. Garnish with crisp broccolini, toasted almonds, and a drizzle of olive oil for an elegant, nourishing dish.

Chilaquiles are a classic Mexican comfort food, perfect for breakfast, brunch, or any time you crave a savory and satisfying dish. Made with crispy tortilla chips soaked in a rich, flavorful chile sauce and topped with cheese, avocado, or whatever strikes your fancy.

This Winter Fruit and Vegetable Salad brings vibrant colors and flavors to brighten dark months. With roasted beets, juicy citrus, crunchy walnuts, and creamy blue cheese, it’s perfect for Valentine’s Day or a mid-season pick-me-up.

The most common question when the topic goes to functional mushroom products tends to be: “Are these magic mushrooms?” Well, this Hawai’i based company is determined to prove that ALL mushrooms are magic. While these aren't psilocybin-containing hallucinogenic mushrooms (most commonly referred to when talking about ‘magic’ mushrooms), their healthful effects are just as remarkable. Mālama Mushrooms is a family-owned business based in Kona, Hawaii, dedicated to promoting health and wellness through the power of superfood mushrooms. Founded by Benjamin Lillibridge in 2015, the brand’s name, "Mālama," meaning "protect, preserve, and nurture" in Hawaiian, reflects the company’s core mission of sharing the healing properties of mushrooms. Residents in the Pacific Northwest are probably most initiated with the wonder of mushrooms. But for those new to the party, welcome! Now let’s give you some ‘mush’ needed context: Mushrooms have been used for targeting a prodigious number of ailments and maladies in traditional cultures medicinal regimes throughout the world spanning millennia. The conventional western world, in their typical resistance to harnessing the holistic capabilities of Earth’s natural intelligence, has been a tad slower to embrace. However, fungi had their historic watershed moment in America during WWII when the power of a lowly fungus, Penicillium spp., was utilized to create the first industrially scaled anti-biotic, Penicillin, and deployed to the allied troops and eventually the rest of the world. This had a dramatic effect on reducing mortality from infections. Today, the literature surrounding fungi such as functional superfood mushrooms such as lion’s mane, reishi, cordyceps & chaga has expanded immensely. Lion’s Mane - Known for its cognitive benefits, Lion’s Mane is often referred to as a “brain booster”. It supports memory, focus, and mental clarity, and has been shown to promote nerve regeneration. Its antiinflammatory properties may also reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Lion’s Mane is a great option for anyone looking to enhance brain health and overall cognitive function for themselves, their family and even their dog! Reishi - Nicknamed the “mushroom of immortality” Reishi is revered for its stress- relieving and immune-boosting properties. It helps calm the mind, improve sleep quality, and strengthen the immune system. Reishi is also known for its anti-inflammatory and cardiovascular benefits, making it ideal for supporting overall well-being. Cordyceps - Cordyceps is celebrated for its ability to boost energy and enhance athletic performance. By improving oxygen uptake and increasing stamina, it’s a popular choice for athletes or those seeking a natural energy boost without a crash. It is also linked to improved lung function and anti-aging benefits. Chaga - Packed with antioxidants, Chaga is a powerful mushroom that supports immune function and combats oxidative stress. It is also renowned for its ability to promote skin health by fighting free radicals and supporting cellular regeneration. Mālama Mushrooms crafts a variety of products that make it easy to incorporate these powerful mushrooms into your daily routine. Whether you’re looking to improve cognitive function, enhance your immune system, or reduce stress, there’s a Mālama product designed to support your health goals. In line with their commitment to quality, Mālama uses organic, fruiting bodies of the mushrooms, a method aligned with traditional practices which does not include any of the oats & rice substrate used in the growing process. But it’s not just obsession with quality that makes Mālama aligned with their namesake of ‘protecting, preserving & nurturing’. The company also donates 5% of profits to the Hawaii Fungi Project, a non-profit dedicated to studying and preserving the native Hawaiian mushrooms, some of which are already on the IUCN’s Endangered Species list and have seldom been seen by human eyes. In addition, during the Maui Fires last year, one of their mushroom farm partners lost 70% of the accounts they sold fresh lion’s mane to overnight. Mālama sprang into action and began dehydrating & extracting their mushrooms to incorporate into their product line and support.

This traditional fire cider recipe is an easy herbal remedy to make at home and a potent natural support during cold and flu season! ½ cup onion, chopped ½ cup horseradish, chopped ½ cup ginger, chopped 1 lemon, sliced into ¼-inch rounds 3 jalapenos or 1 habanero, chopped 12 garlic cloves, smashed and chopped 2½ cups raw apple cider vinegar Layer the prepared ingredients in a quart glass jar. Pour raw apple cider vinegar over the fire cider ingredients until just covered. Cover the jar with an airtight lid and place it somewhere you'll see it daily. Keep it away from direct sunlight. Shake or swish the jar daily. Allow the ingredients to steep in the apple cider vinegar for at least 3 weeks. Strain the liquid from the solids and transfer liquid to a clean jar. If you plan on using the fire cider straight, each spoonful can be mixed with two spoonfuls of water. Many people like to take a lemon juice and honey chaser as well. Store your fire cider with an airtight lid in a cool place or refrigerate.

1 cup dried elderberries 3 cups water 2 Tbl grated ginger 1 Tbl powdered cinnamon 1 Tbl whole cloves 1 cup honey or agave syrup In a saucepan, combine all ingredients except honey and bring to a boil. Reduce heat to simmer and partially cover with lid. Stir occasionally and simmer until liquid is reduced by half. Remove from heat and let cool slightly. Pour through a strainer into a jar (discard solids). Add honey and mix thoroughly. Take by the spoonful or dissolve in hot water or tea. Cover and store in refrigerator for up to 3 weeks or freeze up to 6 months.

Go beyond aromatherapy! Harness the power of essential oils for keeping your home clean and fresh during cold and flu season. Use this multi-purpose spray on surfaces and touchpoints like kitchen counters, glass or tile tabletops, sinks, toilets, and doorknobs. * Marlene’s carries a wonderful essential oil blend by Uncle Harry’s called Four Bandits Antigerm Blend. You could also use 55 drops of this blend in place of the suggested essential oils in this recipe. 20 drops organic clove bud essential oil 15 drops organic lemon essential oil 10 drops organic cinnamon essential oil 5 drops organic eucalyptus essential oil 5 drops organic tea tree essential oil 1/2 cup rubbing alcohol 1 1/2 cups distilled water 1 Tbl Dr. Bronner’s Liquid Castile Soap Add essential oils and alcohol to a glass spray bottle. Shake well to incorporate essential oils into alcohol. Add distilled water and castile soap. Shake again and let sit overnight to allow ingredients to meld together. Label and date (cleaning solution should be good for 1 year). Shake well before each use. *Not intended for use on wood surfaces

If your skin could use a boost during this seasonal transition, we have a treat for you! This scrub is especially effective if you towel dry after showering or bathing. Apply it and vigorously scrub until the salt and sugar dissolve, then rinse. Your skin will be exfoliated, invigorated, and oh-so-moisturized with a light and spicy scent. Yum!  ½ cup brown sugar or demerara sugar ½ cup sea salt or Epsom salt 1 tsp matcha powder 1 Tbl pumpkin pie spice ¼ cup coconut oil, melted 1 cinnamon stick for scooping In a medium bowl, add brown sugar, sea salt, matcha powder, and pumpkin pie spice and stir until uniform. Drizzle in the coconut oil and mix thoroughly. If the mixture seems a bit too crumbly, add more coconut oil. When you’ve reached the desired consistency, spoon your scrub into a container and cover until ready for use.