Frozen Blueberry Treat

It’s the start of the holiday season, right?  Most mark this from the beginning of Halloween until the day after new years!  A lot of people I know just eat right through the holiday season, and I was one of them.  Each year, as this time came around, I just ate my way through the two months.  By the time I got to January I wasn’t ready for any goal setting, I was ready for a detox!!!

So, one year, I tried to go through it altogether differently. This time, rather than “restrict” my way through it, I decided to have treats and things at the ready.  When I wanted something sweet, I wanted to be able to have it.   When everyone is going for the candy and ice cream on Halloween, what could I do?  You see, I realized that it was just impossible for me to “avoid” having something sweet during the holidays.  So, rather then white knuckle, I figured out what was, for me, something more delicious than the chocolate wrapped in pretty foil and always had that on hand.

When others had the cakes, cookies or candies, I had this!  I figured out a huge piece of the puzzle!

Frozen Blueberry Treat

1-cup raw cashews (soaking overnight will make mixture creamier)

1 cup frozen blueberries

¼ cup grade B maple syrup

Blend in Vitamix until creamy.  Serve immediately.

Can be served with granola, over berries, cookies or under a cake.  Cool and Delicious.

Posted in Balanced Bodies, Busy Moms/Healthy Kids, cashews, dairy free, diet, Food as Medicine, gluten free, Health, Healthful Food Choices, Healthy Kids, How to care for your body, Nutrition, snow days, weight loss, wellness | Tagged , , , , | Leave a comment

Apple Time

apple baskets

It’s Apple Time! The air is getting crisper and the smell of cinnamon is in every store! There are different apples available now that aren’t at other times of the year. The best part about apples is that they are the perfect “fast food.” You don’t have to do a thing to them. Just wash and eat! They even travel well! I always have a few apples in my lunch bag. Eating a couple at snack time is just perfectly satisfying.

Apples cook up beautifully. You can just cut up a couple, throw in a saucepan with a bit of water and cinnamon and you have a great treat! It’s hard to mess up! I have put a fun recipe below that shines a light on the apple! Enjoy!

Apple Crisp
4 large firm apples, washed and sliced
juice of half a lemon
pinch of salt
1 tsp cinnamon
1/2 cup organic raisins
1.5 cups organic rolled oats
1/2 cup organic maple syrup (look at the ingredients and be sure it is JUST maple syrup)
2/3 cup apple juice

Preheat oven to 350 degrees.
Place the apples in a bowl and toss with the lemon juice, salt, and cinnamon.
Place in a non-stick baking dish and sprinkle with the raisins.
In a bowl, mix oats, maple syrup, juice, and cinnamon.
Pour on the apples.
Bake for 40-50 minutes or until apples are tender.
Serve over fresh berries, or in a bowl with coconut “ice cream”

Posted in Busy Moms/Healthy Kids, cookbook, Cooking Ahead of Time, cooking at home, Eating Out, Getting Kids to Eat Healthy, gluten free, Halloween, Holiday Eating, Nutrition, vegan | Tagged , , , , , | Leave a comment

The Best Ways to Turbo Charge Your Food Plan!

1. Accept small steps as huge accomplishments.
Every choice and behavior you make either build up resistance or erodes it.
2. Recognize that you will have to spend some time in the kitchen.
3. Accept mistakes.
4. Reduce refined foods where you can.
5. Add soup or salad to your meals.
6. Have a morning ritual that inspires you.
Mornings are such an important time of the day. You are setting the tone for how you will be. Having a ritual creates a kind of discipline and self-alignment that helps with self-esteem and lessens anxiety.
7. Warm lemon water in the morning.
Warm lemon water balances your PH, hydrates, helps cravings, reduces hunger and any other things. It also contributes to a morning ritual.
8. Work out in a way that you love. It doesn’t matter what you do to workout, only that you work out. Find somewhere fun to go where you like the people and then go and sweat!

Posted in Balanced Bodies, Busy Moms/Healthy Kids, Busy Parents, cooking at home, diet, Eating Out, Healthy Kids, mindful nutrition, Nutrition, obesity, Probiotics, self care, time saving tips, weight loss, wellness, welnness | Tagged , , , , | Leave a comment

Caramel Apples

Caramel Apples
1 cup maple syrup
1 ¼ cups coconut cream (not coconut milk)
½ teaspoon celtic sea salt
apples, sliced, for dipping

  1. Heat maple syrup in a saucepan until tiny bubbles form around the edges –a very low simmer.
  2. Continue heating maple syrup this way for 5 minutes. (Reduces the water content.)
  3. Add cream and salt, then bring mixture to a boil.
  4. Reduce heat to an active simmer.
  5. Continue to simmer actively for 7-10 minutes.
  6. Remove mixture from heat when the caramel reaches a darker nutty color.
  7. Place saucepan in a large bowl of ice water to cool and thicken caramel.
  8. Dip apples and enjoy!
Posted in Cooking Ahead of Time, cooking at home, diet, Eating Out, Parenting, Party Food, Recipe, Recipe Makeover, vegan | Tagged , , , , , | Leave a comment

What’s the Deal with Gluten?

If you thought you could avoid thinking about gluten, think again.  What some might think is a fad is sadly a reality for more and more people.  Some think that the “no-gluten” thing is a fad, but sadly, it isn’t.  Even more true is the fact that it is only getting worse.  I have seen client after client in my office find relief from getting off of gluten.  Most feel that they do not have a sensitivity to gluten.  Why should they if their belly doesn’t hurt?  But really, a “sensitivity” can show itself in many ways.  Some have headaches, others will have a skin rash.  It is hard to tell.

The best way to know if you are sensitive is to avoid gluten for at least two weeks.  That is easier said than done though.  Gluten is in so many of our products right now.  It is a super cheap ingredient that many companies put into their products as either a binder or a filler.

Here are some facts about gluten that you might not know.

  1. Gluten is used in medications as a filler, binder or thickener.
  2. Gluten can be used in some supplements as a filler, binder or thickener too!
  3. You could have a sensitivity to gluten and not know it.
  4. Some beauty products have gluten in them.
  5. Vegetable broth may have gluten in it unless it is “gluten-free.”
  6. A lot of restaurants use pasta “water” to thicken their sauces, or “unstick” something from a pan.
  7. Skin products like creams and sunscreens might have gluten.
  8. Skin irritations, headaches, weird cravings, belly bloat, acne, eczema, ADD, constipation and many other symptoms, could be signs of gluten sensitivity.
  9. Some forms of alcohol have gluten.

If you suspect you have a sensitivity, try this test.  Try to avoid as much gluten as you can for at least 2 weeks.  For some, this might not work unless it is avoided completely.  If you feel better, gluten just may be the culprit.  If you are still unsure, have gluten at each of your three meals and monitor your symptoms well.  You may be completely shocked by what you find out!

Posted in Balanced Bodies, carbohydrates, cooking at home, Fast Food, gluten, gluten free, Uncategorized, wellness | Tagged , , , | Leave a comment

6 Salad Dressings To Try


For protein, satiety and craving control, nothing beats greens.  Greens are “leafy” vegetables that can be steamed, sauteed or eaten raw.  When beginning to add more vegetables into your daily food plan, greens might be an easy way to start.

Raw greens can be blended into smoothies.  You would want to start slowly, with a less “intense green” like spinach and try a cup or less on the first go.  

Greens can also be sauteed.  You can sautee baby kale leaves with garlic, olive oil and lemon to make a really tasty side dish.  You can sprinkle these with sesame seeds or pine nuts for a gourmet kind of twist.  

You can also throw greens into a stew or soup.  This might also be a great way to “hide” greens for finicky eaters.  If cut really small, the greens will hardly be detectable. 

Salads are also a great way to consume greens.  Careful with the dressings though!  Once a lot of fat goes on greens, you kind of mess up the point.  Too much, or even the wrong fat ruins any meal.  Here are some great dressings to try!

Almond Balsamic Vinaigrette
1/2 cup water
1/3 cup Bragg’s Apple vinegar
1/4 cup balsamic vinegar
1/4 cup raw almonds (soaked at least 4 hours or overnight)
1/4 cup raisins
4 cloves garlic, pressed
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon onion powder

Blend all ingredients in a food processor or high powered blender.

Fat Free, Sun Dried Tomato Dressing
cup loosely packed, rehydrated sun‐dried tomatoes
cups distilled water
Tbsp unpasteurized apple cider vinegar
2 Tbsp balsamic vinegar
1 ½ tsp garlic
1 ¼ Tbsp sea salt
½ tsp fresh ground organic black pepper
½ tsp dried oregano
¼ tsp crushed red pepper (optional)

Rehydrate tomatoes – soak at least an hour in water
Combine all ingredients in a blender.
Slowly pulse blender and then blend until creamy

Citrusy Salad Dressing
½ cup Cashew pieces (soaked at least 4 hours and drained)
1 orange
1 ¼ cup apple cider vinegar
½ cup extra-virgin olive oil
1 tbs toasted sesame oil
2 garlic cloves – minced
½ tsp salt

Mix all ingredients in high powered blender

Creamy Thai Dressing
1/4 cup sunflower seeds
1 tablespoon raw apple cider vinegar
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 tablespoon tamari, Braggs amino acids
3 tablespoons maple syrup
2 garlic cloves, minced
1-inch knob of fresh ginger, peeled and chopped
1/4 teaspoon salt
pinch of crushed red pepper flakes
1/4 cup water, or more for a thinner consistency

Combine all of the ingredients in a high-speed blender, and blend until smooth. Add more water, if a thinner consistency is desired.

Creamy Cranberry Dressing
1 cup fresh cranberries
Juice of half an orange
Juice of half a lemon
2 tbsp maple syrup
½ teaspoon thyme
½ tsp mustard
½ tsp sea salt
½ cup organic olive oil

Mix all ingredients in high powered blender

Caesar Dressing
1/3 cup raw cashews soaked overnight
1 tablespoon stone ground mustard
1 teaspoon white miso
2 tablespoons nutritional yeast
1 clove garlic
1 tsp sea salt
4 medjool dates, pitted
1 cup unsweetened rice milk
1/4 cup freshly squeezed lemon juice
2 tbs apple cider vinegar

Mix all ingredients in high powered blender

Posted in body image, Busy Moms/Healthy Kids, cooking at home, dairy free, diabetes, diet, Greens, Health, Healthful Food Choices, mindful nutrition | Tagged , , , , , , | Leave a comment

7 Simple Steps to Improve Your Health

Here are 7 super easy things to do to get your healthy eating back on track!

1. Have soup or salad with your meals. This alone will add a bit of fiber and nutrients to your daily intake.

2. Drink water, plain, no flavorings at all. Shocking for some, I am sure. At least do this a few times a day.

3. Fruit for snacks, it is the ultimate in God’s “gift” to humans.

4. Sweat when you exercise. Push it until you break a sweat, create a detox and exert the body.

5. Take responsibility for your own food as much as possible. Cook when you can, pre-eat when you can, travel with snacks.

6. Eat more than half your calories in produce.

7. Go gently. Admit that this will not be a straight path.

Interested in a custom nutrition plan to get you back on track? Let’s talk!

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