Would you love to handle middle age and beyond without a health crisis so you can travel; learn new stuff; hang out at your favorite museum or concert hall; play with the grandkids; enjoy dancing, walking, bike riding or hiking; and romance with the one you love?Read More
Try this delicious Chocolate Zucchini Bread recipe
- 1¼ cups blanched almond flour (not almond meal)
- ¼ cup cacao powder
- ¼ teaspoon sea salt
- ½ teaspoon baking soda
- 2 large eggs
- 2 tablespoons coconut oil, room temperature
- ¼ - 1/3 cup honey or coconut nectar
- ¼ teaspoon vanilla
- ¾ cup zucchini, grated
- Using a mixer, combine almond flour and cacao powder
- Add in salt and baking soda
- Add in eggs, coconut oil, honey, and stevia
- Stir in in zucchini
- Transfer batter to a greased 6.5 x 4 inch medium loaf pan, dusted with almond flour
- Bake at 350° for 35-40 minutes
- Cool for 2 hours
Stores up to 1 week in the refrigerator
I often get asked about whether are not grains are good for you. While I find there’s no easy answer, I can tell you that grains, including wheat, can be problematic for many people. So let’s take a look at the ‘why’.
Although controversial (depending on who you follow), gluten has been shown to be a big problem for not only Celiac’s but also for many people who suffer the symptoms of gluten sensitivity without the full-blown Celiac Disease (CD). Some symptoms include gas and bloating, stomach pain, joint and muscle pain, headaches, skin issues like breakouts or rosacea, nutritional deficiencies, mood and psychological issues, brain fog, fatigue, and immune system stress.
Take out the grains and the symptoms may just disappear.
The real problem with grains:
Some proteins in grains, particularly the gluten in wheat, rye, and barley, can cause inflammation. That’s your body’s immune response kicking into gear, as it should. But, here’s the problem: long term consumption of these grains = long-term inflammation, which is at the root of all diseases.
Grains are starchy, and starch is basically sugar. So, consuming grains in bigger quantities, as so many people do in the United States, causes you to overdose on sugar. Excess sugar = excess inflammation = the root of all diseases.
Grains contain phytic acid (often called an ‘anti-nutrient’), a naturally-occurring substance found in plant seeds. Phytic acid impairs the absorption of minerals like iron and zinc, which can lead to mineral deficiencies, raising your risk for bone loss and anemia.
5 tips on what to eat instead of grains:
Eat more vegetables and some fruit instead of grains
Use coconut or almond flour in place of wheat flour
Use wraps made from vegetables like collard leaves instead of bread
Use zucchini noodles or spaghetti squash instead of pasta
Use 'riced' broccoli or cauliflower instead of a serving of rice, quinoa,etc.
Are you that person who says 'yes' to everything, even if you know you shouldn't?
You are not alone.
Did you know that every time you say 'yes' when you'd rather say 'no', you're making your mind battle with itself, feeling conflicted, going against what you want or believe to be true for yourself.
And, guess what, that battle in your mind leads to stress. And, we all know what stress eventually leads to: sickness, also know as dis-ease in the body and/or mind.
You may be saying 'yes' to having that hot fudge sundae instead of an orange drizzled with cinnamon and coconut flakes, or watching TV when you know a walk on the beach would feel so much better; you may be saying 'yes' to extra hours at work when you're totally exhausted and want to be home with your family; or you may be spending time with someone who you know isn't 'good' for you, doesn't treat you well. or has the same bad habits you, yourself, are desperately trying to get rid of.
Saying 'NO' to what you truly don't want means saying 'YES' to you, stopping the vicious cycle of stress and all the unwanted symptoms that stress brings with it.
Knowing when to say'NO' isn't easy, particularly if you have a long history of not being able to find your voice and speak your will. But, it is do-able.
You start with baby steps
1. Examine the areas in your life where you either over-extend yourself or don't feel confident enough to say 'NO"
2. Make a decision to take one of those areas and take action, saying 'NO' when you really mean it. (ex: a friend wants you to go out to a bar with them and you would much rather be at home curled up with a good book).
3. Introduce yourself to yourself by taking on a meditation practice. If that's scary for you, remember that you can meditate for a minute at a time. You don't need to sit for hours.
4. One of the biggest gifts you can give yourself is to start listening to and trusting your intuition. It usually speaks the truth.
5. Remember always that you are only responsible for you and that you can let go of the things that stress you anytime you want to be shifting your attention to the things that bring you pleasure.
This brings us to the last step for today:
6. Write a list of everything you're grateful for and the things that pleasure you. Put that list somewhere you can look at it regularly (refrigerator, bathroom mirror, computer screen all work well).
If you're ready to get the tools you need to successfully navigate life in 2017, letting go of the stressful battle in your head, contact me for a free get acquainted session and together let's get your life on the path toward your dreams and desires.
- Preheat oven to 450 degrees F with rack in the middle position.
- Lightly oil a baking dish (pie-sized or square).
- Remove green leaves and core cauliflower.
- Place cauliflower head in pan, core side down.
- Drizzle 2 tbsp. olive oil over the top of the cauliflower and sprinkle with 1/2 tsp. salt.
- Bake for 1- 1.25 hours until cauliflower is tender.
- Whisk lemon juice, minced garlic, pepper, and remaining 1/2 tsp. sea salt in a small bowl. Add the remaining 1/4 c. olive oil to the mixture.
- Surround cauliflower with cilantro leaves and drizzle cauliflower and cilantro with dressing.
Credit: adapted from www.epicurious.com
Prep Time: 15 minutes
Cooking Time: 1 - 1.5 hours
Yields: one head of cauliflower
- 1 medium-sized head of cauliflower
- 1/4 c. + 2 tbsp. olive oil
- 1 tsp sea salt
- 1 tbsp. fresh-squeezed lemon juice
- 2 garlic cloves, minced
- 1/2 tsp. ground black pepper
- 1 c. cilantro leaves
- Preheat oven to 425 F.
- Line a roasting pan or dish with heavy duty aluminum foil
- Place all ingredients in a mixing bowl and toss to combine vegetables with seasonings and oil
- Place vegetable/seasoning mixture on roasting pan
- Bake for approximately 30 minutes, or until vegetables have softened and browned.
Serve hot and enjoy!
Prep Time: 5 minutes
Cooking Time: 30 minutes
Yields: 2 - 3 servings
- 3/4 lb. Butternut Squash, chopped in 1" pieces
- 5 Carrots, chopped in 1/2" rounds
- 2 tbsp. Extra Virgin Olive Oil
- 1/4 c. Parsley, finely chopped
- 1/2 tsp. Garlic Powder
- 1/2 tsp. Cumin
- 1/2 tsp. Coriander
- 1/2 tsp.Paprika
- 1/4 - 1/2 tsp. Sea Salt
- 1/4 tsp Ground Pepper
- Place all ingredients in the bowl of a food processor or high-powered blender and process until smooth.
- Adjust seasoning to your taste.
- Cover and store in the refrigerator. Keeps fresh up to 4 days.
- Serve with spicy homemade pita chips
Prep Time: 15 minutes
Cooking Time: 15 minutes
Yields: 8 Servings
- 1 can chickpeas, rinsed and drained
- 1 can pumpkin puree
- 2 cloves garlic
- 2 tablespoons tahini
- 2 teaspoons ground cumin
- 1/4 teaspoon ground coriander
- 1/2 teaspoon chili powder
- 3/4 teaspoon cinnamon
- Juice of 2 lemons
- 2 teaspoons salt
- Freshly ground black pepper
- 3 tablespoons olive oil
- Warm the milk and add in everything but the honey until the mixture is warmed through.
- Add the honey
- Place all ingredients in a blender, along with a few ice cubes, and blend to make a smoothie.
Prep Time: 5-10 minutes
Cooking Time: 1 min
Yields: 1 serving
- 1 cup dairy free milk
- 1 tsp. local honey
- 1 tsp. coconut oil
- 1/2 tsp. ground turmeric powder
- pinch or 2 ground cinnamon
- pinch or 2 ground ginger
- Optional: 1/2 tsp. vanilla, pinch of nutmeg, pinch of cloves
- Place liquid (water and almond milk) in the blender, followed by the kale and chard and the spices and vanilla.
- Blend until greens have become liquid.
- Add in frozen berries and blend again until smooth.
Notes: Enjoy while cold or store covered in the fridge for up to 24 hours
Prep Time: 5 minutes
Yields: 2 Servings
- Big handful of Rainbow Chard
- Big handful of Kale
- 4 oz. almond milk
- 6-8 oz. spring water
- Splash of vanilla
- Dash of cinnamon
- Dash of ground ginger
- 3/4 c. frozen mixed berries
- Blend greens, milk, water, flax, chia, and seasonings in a high powered blender.
- Add in frozen fruit and blend again.
- Serve chilled, and store the rest in the fridge for not more than 24 hours.
Prep Time: 5 minutes
Yields: 2 servings
- 2 big handfuls Baby Organic Spinach
- 12 oz. Almond Milk
- 4 oz. Spring Water
- 6-8 oz. Wild or Organic Blueberries, frozen
- 2 oz. Mango Chunks, frozen
- 1 tbsp. Flax Meal
- 1 Tbsp. Chia Seeds
- 1 tsp. Vanilla
- 1/2 tsp. Turmeric
- 1/2 tsp. Cinnamon
- 1/4 tsp. Nutmeg
- Preheat oven to 400°F .
- Rinse and pat fish dry, and place in a rectangular baking dish.
- Sprinkle generously with sea salt.
- In a large skillet, heat oil over medium heat and sauté onion, carrot, parsnip, and fennel until soft, for 8–10 minutes until softened.
- Add stock and lemon juice; simmer for a 2-3 minutes.
- Add chopped greens; simmer 3 more minutes.
- Pour vegetable and stock mixture over fish.
- Place in oven and bake for 30 minutes until cooked through and fish flakes apart.
- Add salt, pepper, and more lemon juice to taste.
Credit: adapted from Andrea Nakayama, ReplenishPDX
Prep Time: 20 minutes
Prep Notes: This recipe can be made with any wild-caught white fish.
Cooking Time: 30 minutes
Yields: 3 servings
- 1 ib. wild-caught white fish
- 1 lb. white fish of choice
- 1/8 tsp. sea salt
- 2 Tbsp. coconut or olive oil
- 1 medium yellow onion, chopped
- 2 medium carrots, sliced into strips or rounds
- 1 parship, sliced into strips or rounds
- 1 bulb fennel, sliced thin
- 1 c. organic chicken stock
- 1 lemon, juiced
- ½ bunch greens, roughly chopped (kale, chard, spinach)
- Sea salt and ground pepper to taste