World-class marathoner and 4-time
Olympian, Shalane Flanagan; and
chef, Elyse Kopecky prove food can
be indulgent and nourishing at the
same time.
SUPERFOODS SOUP
FOR SLURPING ENERGY
2 tablespoons extra-virgin
olive oil
2 carrots, peeled and diced
2 celery stalks, diced
1 yellow onion, diced
Herbal Allies to Support Athletes
by Katelyn Dexter of Fettle Botanic
H
erbal medicine has plant allies to nour-
ish, support and regenerate your body af-
ter physical workouts. Here are our favorite
herbs to promote athletic health and vitality.
Hawthorn tree has always been regarded as
sacred in herbal folklore. Hawthorn berries are a
superior cardiac strengthening herb to nourish the
heart. Exercise is good, although you want to support
your cardiovascular system. Hawthorn’s anti-in-
flammatory and antioxidant properties strengthen
the heart, lower blood pressure, increase circulation,
slow heartbeat, increase integrity of blood vessels,
reduce risk of heart disease/stroke while improving
symptoms of fatigue and shortness of breath.
Cordyceps is a parasitic fungus with adapto-
genic properties, meaning it helps our bodies react
to internal and external stressors more effectively,
improving immunity and supporting overall vitality.
Cordyceps improves lung health, studies show it
increases oxygen supply leading to greater stamina
and endurance, while increasing blood circulation to
relieve discomfort caused by tired legs. Its anti-in-
flammatory properties reduce swelling in bronchial
pathways helping with asthma, allergies and envi-
ronmental sensitivities. Cordyceps benefits athletes
with an increase in oxygen supply and faster
recovery, in powdered form it’s an easy add-in to
your morning smoothie.
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BEND HEALTH GUIDE | Winter 2018
Fettle Botanic’s Mineral Rebuilder powder
is an organic powdered herb blend. Minerals are
necessary for strong bones, muscles, tendons and
ligaments and overall healthy growth and develop-
ment. Organic food is accessible to us, but often the
soil our food is grown in is devoid of the mineral
nutrition we need. Minerals kick-start recovery and
regeneration as building blocks to many processes
in the body. Our blend contains organic herbs Gotu
Kola, Kelp, Nettle, Alfalfa and nutrient dense herbs
we may not get enough of in our diet. This formula
will kick-start your injury repair, recovery and
regeneration.
Arnica oil is the most useful herb to have in
an herbal first aid kit. Arnica speeds recovery of
sprains, strains, muscle pain, stiffness, body aches,
arthritis and bruising. It reduces pain while expe-
diting healing time.
Katelyn Dexter is a practicing Traditional Western
Herbalist and owner of the Bend apothecary Fettle
Botanic Supply & Counsel. She shares her love of
plants though classes, internships and collaborations
within the community, always with the goal of
making herbal medicine accessible to everyone. You
can find her classes online, on Facebook and in the
Bend Health Guide Meetup page.
2 teaspoons fine sea salt
2 tablespoons curry
powder
1 sweet potato (yam),
unpeeled, cut ½-inch dice
1 can (13.5 ounces)
unsweetened coconut milk
1 can (14.5 ounces) diced
tomatoes
1 can (15 ounces) chickpeas
(garbanzo beans)
3 cups chopped kale, stems
removed
Juice of 1 lime
This mineral-rich, immune-boosting soup is loaded with nourish-
ing whole foods, including sweet potatoes, chickpeas, and kale.
But it’s not just the rainbow of veggies that will give you a boost
in this hearty Indian-inspired soup. The coconut milk has natural
antiviral properties to help fend off cold and flu viruses. Plus the
curry powder adds anti-inflammatory superpowers.
This recipe yields a lot because we like it a lot (you’ll even find
it featured in The Runner’s World Vegetarian Cookbook). Freeze
leftovers in individual portions for quick weeknight meals or mix
things up the second night and serve leftovers over brown rice.
SERVES 8
1 Heat the oil in a large pot over medium-high heat. Add the
carrots, celery, onion, and salt and cook, stirring occasionally,
until softened but not brown, about 5 minutes. Add the curry
powder and cook, stirring continuously, for 30 seconds, being
careful not to let the spices brown.
2 Add 5 cups water, sweet potato, coconut milk, tomatoes,
and chickpeas to the pot. Bring to a boil, then reduce the
heat, and simmer covered, stirring occasionally, until the sweet
potatoes are soft, about 20 minutes (be careful not to overcook).
3 Stir in the kale and simmer just until wilted. Turn off the heat
and stir in 1 tablespoon of the lime juice. Taste and add more
lime juice and salt, if needed.
GLUTEN-FREE // VEGAN
bendhealthguide.com | BEND HEALTH GUIDE
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