Overnight Chia Seed Pudding
Posted on September 271 cup unsweetened almond milk or milk of your choice
3 TBSP chia seeds
5 drops organic vanilla liquid stevia
Shake in mason jar until seeds start to suspend, and place in fridge over night.
Top with berries, keto nut granola, slivered almonds or add in some pumpkin pie spice and almond butter for my fall favorite!
Beyond Meat is a better choice......
Posted on September 08
Pro & Prebiotics
Posted on August 29There are many reasons to take a daily probiotic .... IBS, overall inflammation, weakened immune system ...... but did you know if you do not eat at least 25 grams of fiber per day, the probiotic cannot "perform" its magic in the gut.
Look at fiber as the fuel/food source for the friendly bacteria in your gut.
Sprays for Cooking.....
Posted on August 24I am so happy that now we can use sprays for cooking with out propellant, soy lecithin, silicone dioxide or dimethyl silicone (anti foaming agent-yuck).
Look for any brand that has just oil in the ingredient list. These new cans now use air instead of propellant.
Anti Inflammatory-Low Histamine-Low Oxalate Cherry Smoothie Recipe with Tart Cherries
Posted on August 18Ingredients
- ½ cup Frozen Pitted Tart Cherries
- 1 cup Coconut Milk
- 3-4 Pecans keep below ¼ cup for medium oxalate
- 3-4 Macadamia Nuts keep below ¼ cup for medium oxalate
- 1 teaspoon Whole Flaxseed
- ¼ Water
- 2-3 drops Stevia (more if desired)
- ½ teaspoon Fresh Ginger grated
- Salt optional pinch
Instructions
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Add all ingredients to your high speed blender.
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Blend for 30- 45 seconds or until smooth.
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Pour into glass and serve.
Evolve
Posted on August 16I found these new RTDs last weekend..... I was looking for something to take with me for golfing and hiking. I was impressed with the 10 grams of fiber that kept me full for longer than expected. Looking forward to trying the powder and making my own shakes.
Intro to Food as Medicine
Posted on August 02I'm sure at one point or another, you have heard, read, or even said, "Let food be thy medicine, and let medicine be thy food." Initially stated by the famous Greek physician Hippocrates, this concept of food as medicine has been around since as early as 440 BC.
Yet, over 1500 years later, researchers and scientists are still working to understand how food serves as medicine.
If you've been curious about learning more about food as medicine, then you are in for a treat with this month's newsletter!
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Ingredients
- 1 banana, peeled
- 1 cup pitted dates
- ½ cup almond flour
- 3 tablespoons sunflower butter
- 2 tablespoons unsweetened cocoa powder plus additional for dusting (optional)
- ¼ cup gluten-free and vegan dark chocolate chips
- ¼ cup unsweetened coconut flakes
- 16 cake pop sticks
Directions
Line a rimmed baking pan with parchment paper. Pulse banana, dates, flour, sunflower butter, and cocoa powder in a food processor until smooth, scraping down the bowl occasionally. Add chocolate chips and coconut; pulse until incorporated. Transfer banana mixture to a medium bowl; freeze for 20 minutes or until firm. Makes about 1½ cups.
Form banana mixture into 16 (1½-inch) balls (about 1½ tablespoons each); insert cake pop sticks into the center of the balls. Transfer cake pops to prepared pan; freeze for 1 hour. Serve frozen dusted with cocoa powder, if desired. Makes 16 cake pops.
Green Juice
Posted on July 27Start each day with a vegetable juice. Begin with a green base and then you can vary your colors from day to day. Herbs can be used for additional flavor and nutrition and ginger for optimal digestion and immune function.
Green Base: 2 handfuls of spinach, 1-2 leaves of kale or swiss chard, ½-1 cucumber and 2 stalks of celery
Add: yellow, red or orange peppers/tomatoes/broccoli/cauliflower/butternut squash/yellow squash/asparagus/green beans/red or purple cabbage
Add Sweetness: carrots/beets/green apple
Herbs and Spices: parsley/cilantro/cayenne pepper/garlic/ginger
Inflammation .....
Posted on July 21Inflammation is associated with most chronic diseases including diabetes, heart disease, Alzheimer's, arthritis and even cancer.
Anti-inflammatory is a buzzword these days and for good reason. So, how you can you start to reduce your inflammation starting today? Small steps....
1. Clean up your beverages. Drink water, sparkling water, tea or coffee. Add fresh mint, cucumber or berries for flavor.
2. Remove all artificial sweeteners, food coloring and obvious chemicals from your beverages and food.
3. Buy organic when possible, especially for produce that has a thin skin or you use daily.
4. 90% of your food should only be one ingredient... chicken, broccoli, apple, etc..
5. Understand that too much sugar, in any form, can promote inflammation.
There are so many things we can do to help reduce the inflammatory load that we carry around, so start with small steps and keep going........
Under and Over Exercising.....
Posted on July 131. Resistance training has been shown to decrease the risk of developing an upper respiratory tract infection but overly intense exercise or endurance exercise has been shown to have the opposite effect.
2. Over-training without appropriate recovery suppresses immune cells that help us fight off infection.
3. Resistance training has been shown to increase white blood cells counts, at least temporarily (hence the importance of consistency).
4. The greater muscle mass you have the better immune response you'll have.
5. Muscle loss has been linked to an increased incidence and severity of diseases.
