https://www.mariahmcpherson.com/home daily 1.0 2025-11-17 https://images.squarespace-cdn.com/content/v1/63bed56a94028f5771ecd401/ad909d2b-ad61-43af-b2dc-282be530f1d8/coursephoto.jpeg https://images.squarespace-cdn.com/content/v1/63bed56a94028f5771ecd401/1ca0ec02-3138-4f88-956d-c67561bb40f1/yogurtgranola.jpg https://www.mariahmcpherson.com/home/turmeric-immunity-elixir monthly 0.5 2023-01-25 https://images.squarespace-cdn.com/content/v1/63bed56a94028f5771ecd401/f41e3b9c-7c31-49ab-afc1-8120fa1a9839/Tezza-1467.JPG Home - Turmeric Immunity Elixir It’s that time of year when our bodies need a little extra support. Getting sick isn’t completely avoidable, but there are certain things we can do to support our immune systems including getting enough sleep, minimizing stress, staying hydrated, and filling our bodies with nutrient-rich foods. This immunity elixir is one of my favorite winter recipes to stay healthy or feel better when I’m under the weather. It supports overall immune health & also feels good in the moment, offering an invigorating effect when you’re feeling down. Ingredients: -¼ cup chopped fresh ginger -¼ cup chopped fresh turmeric -1 tsp black pepper -1 tsp cayenne pepper -juice from 1 lime -¼ cup water (more for a more diluted mix) Add everything to a high speed blender and blend until smooth. This recipe makes enough for 4 immunity elixir shots. If taking this mixture alone feels a little intense, you can mix w maple syrup, cinnamon, and/or warm water to create a more mild flavor. Turmeric is a root native to Southeast Asia that has been used in Ayurvedic medicine for thousands of years to help heal a variety of health conditions including respiratory illnesses. The most impactful compoud in turmeric is curcumin, a powerful antioxidant. Black pepper has been shown to increase the absorption of curcumin by 2000%, increasing its healing benefit to th body. Ginger & lemon have also been shown to support immune function as well as overall health. Cayenne pepper is an optional ingredient but the kick of spice always helps me feel less congested and a little bit more energized when I take these shots https://www.mariahmcpherson.com/home/wiln6xrkl8ow5xbxd2g8qs1u5a7skz monthly 0.5 2023-01-25 https://images.squarespace-cdn.com/content/v1/63bed56a94028f5771ecd401/ae06d282-a11f-4ffa-aa64-dc6aab2f3cf1/Tezza-5162.jpg Home - Become a Grocery Shopping Champ - Do you love grocery shopping or not so much? Whether you’re a fan or not, we all gotta eat. I know a lot of people want to cook at home more this year and stocking your kitchen is the first step. Over the years I’ve learned to enjoy grocery shopping more and making a regular part of my routine (instead of waiting until all that was left in my fridge was expired ketchup ) https://www.mariahmcpherson.com/home/how-to-make-more-filling-plant-based-meals monthly 0.5 2023-01-25 https://images.squarespace-cdn.com/content/v1/63bed56a94028f5771ecd401/3f09ad45-3845-49c2-860e-f5da51c4eaf2/IMG_8291.jpg Home - How to Make More Filling Plant-Based Meals - Make it stand out Have you tried eating plant-based and found yourself feeling hungry? This is a common as plant-based foods tend to be lower in calories and it takes some intention & knowledge to build plant-based meals that are satiating and meet all your nutritional needs. Luckily, there are a few simple things to do to start making your plant-based meals more filling. You can apply this framework to any eating style if you are working on building healthy + balanced meals. Fill half your plate with a variety of colorful vegetables. Starting your meals by including a large serving of vegetables is a great way to make sure you’re building a filling and nutrient dense plate. I like to include multiple sources of fruits/vegetables as different varieties contain different nutrients (and it makes for a more exciting meal) Include a protein source like tofu, chickpeas, or beans. While there are many great plant-based protein sources, it’s important to be intentional about including these foods (beans, chickpeas, tofu, tempeh, plant-based meats, lentils) in all or most of your meals to make sure you are meeting your protein requirements. Include a carbohydrate source like rice, pasta, or potatoes. Complex carbohydrates like brown rice and whole grain pasta are great options for more filling meals because they contain more fiber & protein. Add a healthy fat like olive oil or avocado to help with flavor & satiety. You can include a sprinkle of nuts to your meals, cook veggies with avocado oil, or add an olive-oil based dressing to a salad. These kinds of fat provide many health benefits for the body and can make food more enjoyable! Top with a sprinkle of hemp seeds for a touch of extra nutrients. This last tip is simple but effective and something I do all the time. You can add hemp seeds (chia seeds are also great) to salads, sauteed veggies, avocado toast, smoothie bowls, smoothies, and pretty much anything else. They have a mild taste but are filled with protein, healthy fats, iron, magnesium, zinc, and many other vitamins. 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