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Meet Erika Harston Noll

I didn't find my voice until several bad experiences with the medical community forced me to stand up for myself.

My roller coaster journey through several health issues was overwhelming and exhausting, leaving me feeling powerless and voiceless.   When health professionals were telling me one thing, but my gut was saying another, I was confused.  

It was a long process, but when I started listening to that voice inside me, I discovered I could be proactive in my health.   I started self-advocating and with God’s help, turned to a path that has led to vibrant health and energy for my whole family!  I also found my voice, confidence, peace, and purpose in helping others along the way.

Are you overwhelmed or exhausted?
Do you feel powerless or voiceless?
Do you or your family members struggle with health on a daily basis?

Drawing on my 23 years of experience, my mission is to empower you with simple self-advocating processes that create true health freedom so you can have the vibrant health and energy you deserve and find peace in your new confidence.

Are you ready to take back your power?
I've got your back! 


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Welcome to my blog!  

Beans and Lectins: How to Enjoy the Benefits of Beans Safely

Beans and Lectins: How to Enjoy the Benefits of Beans Safely
Beans are an incredibly nutritious food that provide a variety of health benefits. They contain fiber, protein, resistant starch, and antioxidants. Beans also contain lectins—a type of carbohydrate-binding protein that can cause digestive issues in some people. Let's discuss how to prepare beans safely to remove lectins so you can enjoy all the health benefits without any of the unpleasant side effects.

Why are Lectins Problematic?
Lectins are a type of protein found in beans and other plant-based foods such as grains and vegetables. While lectins play an important role in defending plants from pests and disease, they can cause digestive upset in humans when eaten in high quantities or if not prepared properly. Common symptoms include nausea, vomiting, diarrhea, bloating, and abdominal pain.  For this reason, it's important to take steps to reduce the amount of lectins in your food.

How to Reduce Lectin Content
The first step is to soak your beans overnight before cooking them. This helps break down the outer layer of the bean which contains most of the lectin content. After soaking them overnight, rinse them thoroughly with cold water before cooking them in boiling water. Here is a chart with the soak and cook time for each bean. This will reduce the lectin content significantly so that it’s unlikely to cause any digestive issues.  Additionally, adding spices such as turmeric or ginger while you cook your beans may help decrease their lectin content even further while also adding flavor!

Another way to reduce lectin content is by using a slow cooker when cooking you're beans as this method allow for longer cooking times at lower temperatures than regular stovetop cooking which helps further break down lectin proteins. Be aware that kidney beans must boil for at least 10 minutes at high before simmering.  Using an Instapot reduces the lectin as well, and doesn't take such a long time.  You can also buy pre-cooked canned versions of many types of beans which have already had their lectin content reduced through processing but be aware that these products often contain added sodium so always read labels carefully if you’re watching your sodium intake!  Canned beans are also more expensive than dry beans, so if you are trying to watch your budget, dry beans are the way to go - and they taste better, too!

Beans are a nutrient-rich food that offer great health benefits but unfortunately they do contain some levels of lectins which can cause digestive problems for some people if eaten in large amounts or not prepared properly. To ensure that you get all the nutritional benefits from eating beans without any unpleasant side effects, follow the tips outlined above for reducing their lectin content before consuming them—soak overnight then boil & simmer or cook in an Instapot for quicker meals or a slow cooker for even longer periods at lower temperatures! Holistic moms should feel confident preparing delicious meals with beans knowing that they’re taking steps to reduce their family’s risk of experiencing unwanted side effects from eating them!

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How to Get Your Calcium Without Eating Dairy

How to Get Your Calcium Without Eating Dairy
Calcium is a vital nutrient for strong bones and healthy teeth, but many people believe it can be difficult to get enough if you don’t eat dairy. Fortunately, there are plenty of delicious and nutritious ways to get your daily dose of calcium without having to consume cow’s milk or yogurt. Let’s explore some of the best alternatives.

Almonds and Other Nuts and Seeds
Nuts and seeds are an excellent source of calcium and many other vitamins and minerals. Many people think these are unhealthy because they are high in fat, but they are actually packed with healthy fats that can help keep your body fit and energized. Almonds in particular contain almost as much calcium per serving as an 8 ounce glass of milk! They also contain phosphorus, which helps the body absorb more calcium from other sources.

Leafy Greens and other green vegetables
Leafy greens like spinach, kale, and collard greens, as well as other green veggies like broccoli are all excellent sources of calcium! These veggies pack a nutritional punch – not only do they contain substantial amounts of calcium, but they also offer a wealth of vitamins A, C, K, magnesium and iron. To maximize absorption rates, try sautéing them with a little olive oil or adding them to soups or stir-fries.

Did you know that beans can be a great source of calcium? It's true! There are plenty of foods that contain this crucial nutrient, including beans. Some types of beans that are particularly rich in calcium include navy beans, white beans, and black-eyed peas. So, if you're looking to up your calcium intake in a plant-based way, consider incorporating more beans into your diet. Plus, beans are versatile and delicious, making them an easy addition to any meal.

Did you know that some grains are a good source of calcium? If you're looking to up your calcium intake, don't overlook grains like amaranth, teff, and quinoa. These superfoods contain higher levels of calcium compared to other common grains like wheat or oats. So next time you're browsing the grocery store aisles for healthy grains, consider adding some of these calcium-rich options to your cart.

Tofu is made from soybeans, which means it is full of plant-based protein as well as calcium. It is also low in calories—so if you’re looking for a way to stay trim while getting your daily dose of essential nutrients, tofu could be a great choice for you! For maximum nutrition benefits, look for tofu that has been fortified with additional calcium or check the nutrition label before purchasing.  Be sure to get only organic to avoid the pesticide laden alternative and eat sparingly because of the estrogenic effects it has.

Calcium Supplements 
If you’re looking for an easy way to get your daily dose of calcium without having to eat any dairy at all, then supplements are definitely worth considering. Not only do they provide a convenient way to get the recommended amount each day (1), but they also come in a variety of forms such as pills and powders which can make it easier to swallow them down. If you decide to go this route just remember that supplements should never replace real food sources.

Getting your daily dose of calcium doesn't have to mean consuming dairy products every day; there are plenty of delicious alternatives available! Almonds and other nuts provide healthy fats along with added calcium; leafy greens like spinach pack a nutritional punch; and tofu contains plant-based protein plus lots of essential vitamins and minerals. No matter what dietary restrictions you may have, there's no excuse not to get enough calcium—just take advantage of the myriad options out there! Holistic moms can rest assured knowing that their families don't need dairy products to get their daily dose of this important mineral.
My blogs contain some affiliate links.  
Any purchase made is a blessing to my family at no extra cost to you!  
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