10 Superfoods for 2018

By Sarah Senter, LAc / @medicine_kitchen / written for Love Child Mag. 

As we learn from & move beyond the 2017 ascension of matcha, bone broth, and collagen powders, new healing foods are re-cycling & ready to make their next mark on our modern world. Here are my picks for the best new (to you) superfoods to try this year. All of these selections are based on an evolution of what has been trending in the wellness world lately combined with some traditional favorites that always deserve a new place in the kitchen. If you want to eat for your highest potential, try to incorporate some of these culinary dynamos into your life. Cheers to good health and happiness in 2018!

1 / Moringa. Moringa is one of the most nourishing and detoxifying plants on the planet. This is a powerful combination as it can cleanse many different parts of the body like the liver, spleen and blood - but it can also enhance digestion, strengthen the immune system, and has 25x more iron than spinach and 7x more vitamin C than an orange. There is a good reason for the buzz about this superfood and why it’s worth experimenting with in the new year. Try cooking with it in soups if you can find it fresh in your Asian market, or sipping as a tea.

2 / Functional Mushrooms. Mushrooms like reishi, lion’s mane, cordyceps, chaga, and turkey tail have long been used for their immune benefits in eastern cultures. They have a high concentration of germanium, which is an element that improves cellular oxygenation and enhances immunity. The king of them all is the Reishi mushroom (which we know as Ling Zhi in Chinese medicine) but some of the lesser known fungi are becoming popularized and we will see more variation in how they are all consumed this year! (Mushroom lattes are here, folks!)

3 / Einkorn flour. Einkorn is an ancestral wheat flour that has not been altered or hybridized in any way since the dawn of agriculture. It is considered a pure form of “single grain” wheat since only one grain is attached to each stem (instead of up to groups of 4 grains in modern wheat varieties) and is much easier to digest the way that nature intended it to be. I think we will be seeing more of this grain as small farms are starting to cultivate it - and those of us with gluten sensitivity may find we can tolerate this wheat much easier than conventional types!

4 / Wild Rose. People are attracted to the beauty of food now more than ever. Floral herbs (rose, jasmine, chrysanthemum, lavender) are going to rise up this year as they are supremely lovely to look at while also having very useful health benefits. Rose is a wonderful plant for calming the spirit, reducing stress, calming redness in the skin, & slowly the aging process. Combine it with other herbs in a hot tea, add it into a hot bath, infuse it into your hot chocolate or skincare products…. the ideas are endless.

5 / (More) Fermented Foods. Everything will be fermented this year. It’s a good thing, too, since so many people need fermented foods for their gut health and immunity! Try home fermentation experiments - make your own sourdough bread starter or caraway-seeded sauerkraut, to start.

6 / Coconut yogurt. There is a lot going on in the alternative yogurt arena. Look for more companies making non-dairy, no-additive coconut yogurt or almond yogurt. Pure coconut yogurt is extremely high in fat and is lusciously creamy, but expensive. My trick is to buy 1-2 per week and eat half the cup at a time with loads of healthy toppings to make 2-4 servings. The coconut meat is very filling anyway so it works like a charm!

7 / Sardines. Sardines are generally so under appreciated and I hope that changes in 2018. They truly are a superfood. These oily little fish provide so many nutrients & fatty acids and some of the best, convenient protein you can find. Toss them on a salad or with your pasta, stuff your avocado with them, eat them with crackers, make them into sardine-cakes - we will all find new, modern ways of incorporating these gems this year.

8 / Liver. As pioneers of the wellness world keep going further back to traditional food ways, you can expect to see the resurgence of cooking with organ meats. Liver is a great place to start if you are new to this practice, especially if you are woman. Liver is extremely high in vitamin A, folate, iron, and B12 - which are all essential elements for women who are trying to conceive or suffering from any anemia. You can sauté liver with a little ghee, onion, and herbs, or make a light and delicious liver paté with some white wine in your food processor.

9 / Breakfast Salads. Vibrant, fresh foods will be climbing up the ladder towards breakfast more and more and I predict the Breakfast Salad is going to boom this year! Think fresh leafy greens with a scoop of cottage cheese, nuts and seeds, berries, avocado, sauerkraut, a slice of bacon or poached egg, roasted veggies from the night before all piled up together in a glorious bowl. Is this lunch? It could be. But it will also be breakfast in 2018. :)

10 / Ayurvedic Super Spices: Coriander, Cumin, Fennel, Turmeric. Turmeric is in everyone’s kitchen by now, but as the captivation with Ayurvedic wisdom continues we will see more of the nuances embraced. Look for more information on the uses of all of these powerful, healing spices and how to combine them for customized masalas and home remedies.

2017 MK Holiday Wish List

December is HERE. Although my anxiety can kick into high gear around this time with so much going on and sudden social obligations popping up each week it seems - it really is my favorite season of the year. Christmas was always a BIG deal in our family and what can I say, the tradition lives on inside me! I’ve been thinking of all the great health, wellness and food products I would love to give & receive this year and finally rounded some up to share with you - the Medicine Kitchen 2017 Holiday Wish List! Man I want this stuff in my stocking, under the tree, gift wrapped for my friends or family, or flown across the country to a loved one as a surprise… Many of these would be great as stocking stuffers or combine a few for the perfect wellness gift package for the health-nut person in your life. Happy holiday giving - or getting! xo

PRODUCTS & SOURCES LISTED CLOCKWISE FROM ABOVE LEFT:

1. Lord Jones CBD Lotion: Got pain? This CBD formula from Lord Jones is non-psychoactive with no TCH, and can help with joint pain, muscle tension, skin conditions, sleep, headaches and more. Local to Austin? Available at Sabia Apothecary. 

2. Organic Hemp Meditation Cushion: A no frills minimalist meditation cushion / floor cushion that will no doubt be multi-tasking in our house as a child’s play cushion. A reminder to sit, be present, and take in a moment of gratitude and peace each day. 

3. Heart of the Forest Reishi Tea: This lovely floral blend of rose and reishi mushrooms is heavenly! A medicinal grade herbal tea that opens the heart and nourishes the spirit. Local to Austin? Available at Rituals Austin. 

4. Rose Quarts Facial Gua Sha Tool: You know I love a good gua sha tool - try a pretty rose quartz version to raise the vibration of your skincare routine! Local to Austin? Available at Take Heart Shop. 

5. Dry Brush Set: On my to do list for 2018 - more dry brushing. Stimulate your skin and lymphatic fluid for better elimination of toxic buildup. This means better health overall! 

6. Farmhouse Delivery Gift Cards: For the person who loves to cook in your life - can’t get any better than fresh farm produce delivered to your door each week! Farmhouse delivers locally to Austin, Houston, Dallas and San Antonio. 

7. Sisal Trivet: The perfect, most useful and eye-pleasing countertop accessory. 

8. Hu Hazelnut Butter Chocolate Bar: This is THE paleo - no refined sugar - dark chocolate bar for all your stocking stuffer needs. ( Thanks Kelly! )

9. Herbal Immune supplements - Oil of Oregano + Herbal Zap: I always love throwing in some herbal supplements into the stockings especially since this time of year is so full of bugs going around. Oil of oregano is such a powerful tool for fighting pathogens, and the Ayurvedic herbal zap makes a soothing cup of tea for when you feel those colds coming on! 

10. Breakaway Matcha Flight Set: The perfect way to introduce someone to the joys and flavors of matcha tea - or to try some new unique varieties you have been curious about! 

11. Raw Avocado Honey: An exceptionally dark honey that is super high in anti-oxidants and comes from the bees that pollinate the avocado trees. A divine step up from your basic raw honey staple. 

12. Living Libations Aromatherapy Apothecary Travel Set: These yummy travel blends from Living Libations can help issues like digestion, immunity and coughs, first aid skin issues, oral health and more. 

13. Moments of Mindfulness, by Thich Nhat Hanh: A great book with daily mindfulness points to meditate on, ponder and practice. Local to Austin? Available at Take Heart Shop. 

14. Eric Bonnin mug in blue: One of my favorite mugs of all time in a new happy blue. Facilitating all your matcha, herbal tea, & cashew coffee needs. 

Hoping you all have a lovely, warm and safe holiday season. xo

The Wellness Ritual with Kate Waitzkin

Illustration above by Kelly Colchin. 

I’m excited once again to introduce another inspiring figure for my Wellness Ritual series - this time with yoga and meditation teacher Kate Waitzkin! I spent a morning hanging with her in her west Austin home this week getting a glimpse into her daily meditation practice, real life home yoga set-up, swoon-worthy essential oil collection and chatting with her about how even a few minutes of quiet sitting in the car can help you tune into yourself and stay grounded. Being “well” is not only about the foods we eat, although on Medicine Kitchen I focus a lot on that level, but it’s also about finding your truth, surrounding yourself with elements that inspire you, finding beauty in daily life, and living in accordance with your inner nature. To me, Kate embodies these practices &  I’m so happy to share her wellness wisdom with you all! 

Kate sitting in her meditation corner in her bedroom - often used in the early morning while her husband is still sleeping, or after teaching while her boys are at school. 

1/ I ask this first question to everyone, but I’m pretty sure yoga is going to be part of your answer here! I’m going to ask anyway — Do you have a daily wellness routine? What are 1-2 of your most tried and trusted practices for your overall health?

This is a big one for me as I thrive with a consistent rhythm to my days and once I find something that feeds my body and spirit in a positive, potent way, it naturally becomes part of my daily routine.

Morning Tonic: First thing following morning kisses, I drink a large glass of room-temperature water mixed with one drop of Lemon essential oil and one teaspoon of apple cider vinegar.  Major immune and digestive boost.  

Movement: Once I’ve dropped the boys off at school, I gift myself 45 – 60 minutes of movement.  Most days I’m drawn to run at the hike and bike trail. This time to myself, moving my body in fresh air is the part of the day when I feel most creative and inspired. I always wear headphones with a microphone so I can take verbal “notes” on ideas for classes, workshops, inspiration for writing and meditation, quotes from podcasts or classes I’m listening to, etc.  I’ve fallen in love with this 45 minutes of my day to move, study, create and get my daily dose of nature.  If not on the trail, this is my time on my mat at home – no agenda, just moving with breath.  

Meditation: 5 – 20 minutes daily.  Some days this happens pre-dawn with candles, incense and crystals.  Other days, in the carpool line at school pick up.  Letting go of the need for “the perfect time and space to meditate” has opened the door for a more consistent practice that I look forward to regardless of where I am.  

Essential Oils: I was introduced to doTERRA essential oils almost three years ago and they quickly became part of our family’s daily wellness routine.  Our “medicine cabinet” is now full of gorgeous bottles of these beautifully-sourced oils. I carry the oils with me everywhere I go and we use them for everything from bug bites, to tummy aches, to anxiety and clearing energy.  The boys just asked yesterday if they could have their own bottles to carry in their backpacks and use during the school day – music to my ears!

Numerous crystals and gemstones give off positive vibes from the living room bookshelves. 

2/ Was there a moment in your life or reason that led you to yoga and meditation practices?

I could easily look back in time and say that life in New York City in my early 20s, struggles with anxiety and tight hamstrings all contributed to me finding yoga, but really there have been and continue to be so many moments and reasons that have led me to these practices and rituals, again and again.  

Often, I think the practice ultimately found me so that I could usher my three boys into this world with more grace and compassion than I ever could have brought forth had I not been given these tools and gifts that the practice offers.  

Whatever the moments or reasons that continually unfold and keep me returning to this practice and adopting these teachings as a way of life, for these I am eternally grateful.

Kate will set the intention with her meditation practice by lighting a candle and using either an essential oil, palo santo, or sage pot to enliven the senses - a pretty set of affirmation cards can also help set the tone for her daily sit.

3/ Do you have any sacred rituals? What feeds or fulfills your spirit?

• Daily meditation
• Writing – specifically, writing prayer and intentions
• I’m big on clearing energy from my day in preparation for sleep, so I typically light Palo Santo or Sage and sweep over my man and myself before lights out.  We also sleep with a selenite round and/or quartz crystal next to our bed to help clear energy while we sleep.
• Time on my yoga mat is always a sacred ritual.  More and more, this is happening at home on my living room floor in the evenings.  Slow, sweet, nurturing movement.  That said, sacred ritual can also happen in a sweaty, fast-paced power class – it all depends on the intention I bring into my practice space.
• Bedtime snuggles with my boys.  Hands down, this feeds my spirit like nothing else.

Kate’s extensive essential oil collection (only part of it!) ready for action :)

4/ You are not only a yoga instructor, yoga teacher trainer, and doTERRA wellness advocate, but also a mom of 3 young boys. What gives you the fuel to do all you need to do in this phase of life?

One thing at a time.  After a LOT of trial and error, I’ve finally begun to see the power and potential in letting go of the perceived pressure and need to multi-task in every single area of my life.  I’ve learned that, for me, this attempt to “do it all, all the time” is a sure recipe for sustained anxiety, lack of presence and clarity and simply does not serve my intentions or the experiences I’ve chosen to put my energy towards.  

Fuel for me is the intentional choice of slowing down.  I like to start my day by acknowledging two or three things I want to focus on for the day.  Then I mentally compartmentalize these areas of focus in conjunction with everything else I have going on that day, so that I offer my energy to one thing at a time.  

It often feels like I am consciously shifting gears when I transition from one thing to the next and I try to make sure there is a clear moment or boundary to support that shift.  It might be a simple, focused breath, a spoken word, a change in position or location, or simply an energetic ending or beginning through a goodbye hug or a kiss “hello”.  

I do my best with this daily practice and, alas, some days I drop back into the more familiar pull of “doing it all, all the time” and wind up exhausted and depleted by 4pm.  Yet, this practice has left an positive and potent imprint on my nervous system that calls me back more often than not.  

Her glorious quartz singing bowls  - perfect for sound clearing. The different notes are said to activate different chakras of the body. 

5/ When you are able to indulge or need extra care, what special treatment or therapy do you use to revitalize yourself?

At the recommendation of one of my girlfriends, I started seeing a body-worker two years ago.  She specializes in spinal, head and lymph, but she has healed so many areas of my body and helped me tune into signals my body is giving me in ways that blow my mind.  Her guidance has given me the knowledge to support my body and wellness in new, inspiring ways. I call her my “magic maker” and I don’t go more than 6-8 weeks without seeing her.

Kate leads a LOT of yoga in her week - but still finds time to have a personal practice at home whether it be in the boys’ toy room, her own bedroom, or in front of the living room sofa.

6/ Do you have any favorite super-foods currently? What are some healthy meals or ingredients you love these days?

Always in my kitchen are eggs, avocado, pink sea salt, spinach, apples, fresh sourdough and nut butters – cashew is my recent favorite.  I’m loving collagen protein mixed into my morning oatmeal.  Smoothies in the vitamix happen on the regular – as my mom says, “everything, but the kitchen sink” goes into these.  We keep our cooking pretty simple, clean and always with a big dose of love infused into the making – I swear this makes everything taste better!   

Kate’s fresh sourdough toast with smashed avocado, power greens, fried egg (fried in ghee), topped with pink sea salt & pepitas. Yum! 

Thank you so much Kate! 

Kate Waitzkin is a yoga + meditation teacher and co-leads both the 200-hour and 300-hour teacher training programs at Wanderlust Austin. Kate created and leads Sunday Ritual, the monthly yoga, meditation and community-centered experience at the South Congress Hotel. Find out more about her at www.kateyoga.net or follow her on Instagram! 

All photos by Heather Gallagher / @heathergallagher.photography except Kate’s home cooked meal. :)