Post Holiday Crash....

Posted on December 12
It's more than likely during the 10 to 14 days of the holiday season with Christmas and New Year's we tend to go overboard even in the best sense -- overeating, overdrinking and not sleeping enough -- that all sets the stage for the post-holiday crash.
 
That's powerful right? It confirms the impact that nutrition, dehydration and lack of rest have on our mental/emotional health and sense of well being. You can still choose to do all of those things, but maybe now you do them a little more mindfully. Have the pumpkin pie, but maybe skip the extra serving of mashed potatoes and gravy. Or maybe you put some practices in place to help you recover- a short fast/cleanse, gentle exercise or clean eating
 
Here's what I've been doing since Thanksgiving:
 
Getting to the gym. Lifting fixes darn near everything, right?!
 
Taking my supplements like a good patient. I've been super regimented with taking my supplements to support my thyroid and adrenals, both of which tend to take a hit during the holidays.
 
Sleeping like life itself depends on it, because it kind of does! I feel my best with 8-9 hrs, but I make sure I at least get 7, no exceptions.
 
Drinking adequate water. I'm usually pretty good with my water intake, but I've been extra mindful to make sure I'm meeting my goals. A good rule of thumb for water intake is about 1/2 your body weight in oz. For example, a 200-lb person needs a minimum of 100 oz daily.
 
Holding boundaries. This is huge. During the holidays it is easy to get swept up in attending a ton of holiday parties and other events that drain your time and energy. Pick and choose those events which serve you and say "no" to anything that gives you anxiety.
 

Here are 10 strategies for eating soup for weight loss:

Posted on December 11

Avoid creamy soups.
Opt for clear and broth-based soups.
Load up your soups with non-starchy vegetables.
Go easy on starchy vegetables.
Try vegetable soup, which is full of nutrients and fiber.
Consider soup for a snack or an appetizer.
Try one of an array of bean soups.
Dig into tasty, healthy chili.
Enjoy the benefits of topping soup with avocado.
Prepare chicken (zucchini) noodle soup.

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Low Carb Apple Muffins (Keto/Paleo)

Posted on December 10

Recipe Revision

I previously posted a low carb blueberry muffin recipe. This time I substituted apple for the berries and dumped in a lot of apple pie spice and extra cinnamon and they came out more moist and flavorful! I will be making these for a holiday brunch but I also like to keep some around in place of desserts or an afternoon treat.

Ingredients:

2 cups blanched almond flour
1/2 cup coconut flour
1/2 cup of granulated monk fruit (granulated xylitol or stevia)
1 1/2 tsp gluten free baking powder
1/4 tsp sea salt
1/3 cup butter (measure sold, then melt)
1/3 cup unsweetened almond milk
3 large eggs
1 tsp vanilla extract
2-3 TBSP apple pie spice + extra cinnamon to taste
1 medium apple (chopped into small pieces)

Instructions:

1. Preheat oven to 350 degrees. Line muffin pan with 12 muffin liners.

2. In a large bowl, stir together the flours, sweetener, apple pie spice, cinnamon, baking powder and sea salt.

3. Mix in melted butter, almond milk, eggs and vanilla. Then fold in apple.

4. Evenly fill the 12 muffin cups and bake for 25 minutes.

I chose to use a bit of the coconut flour as it adds more sweetness to the muffin, but I did not like it when I used 100% coconut flour. You can also use coconut oil instead of butter, but it is a bit more "greasy".

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Goat Cheese-Stuffed Dates

Posted on December 06

Do you need to bring an appetizer to a holiday party? Impress with this sweet and savory appetizer.

Ingredients

5 ounces goat cheese, room temperature
2 tablespoons fresh rosemary, stem removed, chopped
3 tablespoons pomegranate arils
¼ teaspoon black pepper
9 medjool dates
2 tablespoons unsalted shelled pistachios, chopped

Instructions

In a small mixing bowl, combine goat cheese, rosemary, pomegranate arils and black pepper.
Use a fork to mix well, then set aside.
Cut each date in half lengthwise and remove the pit.
Place a heaping teaspoon of goat cheese mixture in each date half.
Place stuffed date halves on a serving platter and sprinkle with chopped pistachios.

Cooking note: If not serving immediately, store in refrigerator but allow to soften at room temperature 5 to 10 minutes before serving.

SERVINGS: 6
SERVING SIZE: 3 stuffed date halves

NUTRITION PER SERVING: 159 calories, 6g total fat, 23g carbohydrate, 3g fiber, 5g protein

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Wishing you and your family a healthy and happy holiday.....

Posted on November 28

Recipes for the Holidays.....

Posted on November 25

What is the easiest tool to use to prevent holiday weight gain?

Posted on November 25

Food journaling is a huge, evidence based, validated tool for helping people recognize and re-calibrate their physical hunger and fullness cues.

The act of writing down every thing you eat will keep you aware and thinking about why you are eating. Ask your self a simple question... why am I eating? Am I hungry, bored, stressed, lonely or depressed?

An honest look at why you are eating can help you to maintain your weight through the holiday season.

Friday Funny....

Posted on November 22

Liver Health....

Posted on November 21

Coming into the holiday season, social gatherings can bring about more alcohol intake than usual. Many people would say their liver’s worst enemy is alcohol. Yes, alcohol is harmful to your liver, but there’s another substance that can be equally damaging......fructose. Fructose, the most damaging type of sugar to your body, is particularly hard on your liver, much like alcohol!

Fructose must be 100 percent broken down by your liver. Glucose on the other hand only needs to be partially broken down before it can be utilized.

Fructose is metabolized directly into fat that gets stored in your liver and other internal organs and tissues as body fat.

Fructose produces toxic metabolites and free radicals when it is metabolized, that can lead to inflammation in your liver

Fructose is a cheap form of sugar that’s found in thousands of food products and drinks.

If you already struggle with fatty liver, high cholesterol, diabetes or inflammatory issues, consider limiting your total fructose intake to 25 grams per day, coming from whole fruit, not juice or added to a processed food.

Crispy Mediterranean Chicken Thighs

Posted on November 20

Ingredients

2 tablespoons extra virgin olive oil
2 teaspoons dried rosemary
1 ½ teaspoons ground cumin
1 ½ teaspoons ground coriander
¾ teaspoon dried oregano
1/8 teaspoon salt
6 bone-in skin-on chicken thighs (approximately 3 pounds)

Instructions

Preheat oven to 450 degrees F. Line baking sheet with parchment paper.
Place oil and spices into large bowl and mix together, making a paste. Add chicken and rub mixture onto chicken until evenly coated. Place on baking sheet.
Bake approximately 30-35 minutes until golden brown and chicken registers temperature of 160 degrees F.

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