Tag Archives: Health Tips

Food Friday – Breakfast Sausage Bites

This week we’re focusing on the quick grab-n-go recipe, breakfast sausage bites! But don’t just leave these to breakfast, these little taste bites can be enjoyed as a quick snack, a hearty lunch alongside some steamed veggies or even for dinner over some zoodles alongside a side salad. The possibilities are endless!

Continue reading Food Friday – Breakfast Sausage Bites

Food Friday – Strawberry Avocado Chop Chop

Happy Friday Friends! This one is promising to be a tasty, spring-infused salad. Up here in the Pacific Northwest we have yet to see the sun, but we heard on the news that it’s actually spring time up here! So why not implement a flavorful spring-inspired dish to at least embrace the season in the mouth!

This is a HUGE favorite in our house and we serve it with a side of Avocado ‘crack’ Dressing…because once you start you just can’t stop! (Yes, we’ve been known to lick the bowl).

Here’s what you’ll need to get started on the dressing:

  • 1 Sweet Onion, finely diced
  • 1 Bunch Cilantro, diced
  • 2 Medium Ripe Avocados, chopped
  • 1 Lime, squeezed
  • Pinch of Himalayan Sea Salt
  • 1 tsp. Raw Apple Cider Vinegar
  • 1-1/2 Cups Water

For the salad:

  • 2 heads of romaine lettuce, washed, dried, and chopped
  • 2 Medium Ripe Avocados, chopped
  • 1 Bunch Cilantro, rough chop
  • 1 Cup fresh strawberries, diced

In a blender combine all dressing ingredients and blend until combined. Add vinegar and slowly add water while blending until you get the preferred consistency. Less water will allow for this to be a great dip, more water will give it a dressing-like consistency.

Toss all of the salad ingredients together. The pour over dressing to desired liking, or serve on the side. Enjoy!

Food Friday - Mint Chocolate Pudding

Food Friday – Mint Chocolate Pudding

Chia Seed Mint Chocolate Pudding

 

 

 

 

 

 

 

 

 

 

Mint Chocolate Pudding (serves 6):

  • ¼ cup chia seeds, whole or ground
  • 1 can whole-fat coconut milk (unsweetened)
  • 5 tbsp  cacao powder, unsweetened
  • Stevia or other low-glycemic sweetener
  • 5 large mint leaves

Instructions

Empty the of can of coconut milk in a bowl and whisk until smooth. Add to blender whisked coconut milk, cacao powder, stevia and mint leaves. Blend until smooth and the mint leaves are blended completely into mixture. Pour back into large bowl and stir in chia seeds. If you prefer a smoother texture, use ground chia seeds (note: ground chia seeds may taste bitter). Let sit for 10-15 minutes however, ideally overnight in the fridge. Then top with a few fresh raspberries and enjoy!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mint Chocolate Pudding, Protein Packed (serves 6)

  • 1 TBSP Collagen powder
  • 1 can full fat, coconut milk
  • 5 tbsp  cacao powder, unsweetened
  • Stevia or other low-glycemic sweetener
  • 5 large mint leaves

Instructions

In blender mix together entire can of coconut milk, cacao powder, stevia and mint leaves. Blend until smooth and the mint leaves are blended completely into mixture.  Pour into a medium sauce pan and whisk while simmering on low for about 5 minutes to melt the coconut milk and dissolve into the mixture.  When warm pour back into blender.  Turn on blender on a slow setting and slowly pour in the 1 TBSp gelatin. Blend for 30 seconds.  Pour into serving size cups.

Place in the fridge for several hours then enjoy!

Note: For those of you who aren’t sensitive to vanilla, a tsp of vanilla extract can help to really smooth out the flavor texture in this and allow the chocolate to pop just a tad bit more. 🙂

Friday Food – St. Patty’s Day Green Soup

Happy St. Patrick’s Day!

As most of you are gearing up for some Jameson and typical St. Patty’s Day foods, we thought we’d give you a healthy alternative to still keep you healthy but allow you to be green!

Here’s what you’ll need:

Ingredients

5 Zucchini’s

1 bunch, fresh parsley

1 lb fresh green beans

8 Celery stalks

5 Kale leaves

2 Cups Water

Salt & pepper, to taste

St. Patrick's Day Soup - Vegetable Prep

Begin by prepping all of the vegetables (rinse, drain, cut off ends) and then rough chop. In a large stock pot then layer the all the veggies starting with celery, green beans, zuchinni, kale and top with chopped parsley. Pour in water and steam for 10-15 minutes. You want to only lightly steam the vegetables until they are tender, but are still a vibrant green. Make sure to not overcook as you’ll lose some of the valuable nutrients. Then taking the entire pot’s contents put into a large blender, Vitamix or food processor. Make sure that the ingredients only fill about half of the container to allow for expansion, as hot foods can explode. If need-be, blend in batches.

St. Patrick's Day Soup - Cooking

Blend until smooth, garnishing with carrots, cilantro or cucumber slices and salt & pepper to taste.

This makes great leftovers and can be stored in the fridge up to 4 days, or in the freezer for longer periods of time.

St. Patrick's Day Green Soup

Happy, Healthy St. Patrick’s Day!

Are Healthy Foods Harming You?

Are Healthy Foods Harming You?

  • Do you hurt all over and cannot find the reason?
  • Are you tired of being so tired?
  • Have you tried everything to feel better without seeing results?

You might be surprised to learn the root cause could be what you’re eating, even if you eat well. Based on the experience of specialists in Fibromyalgia Syndrome (FMS) and Chronic Fatigue Syndrome (CFS) these have four possible root causes. In this blog we will talk about the first root cause: Food Sensitivities

Continue reading Are Healthy Foods Harming You?

I don't want to be fat anymore!

I Don’t Want To Be Fat Anymore.

“I don’t want to be fat anymore but I don’t want to do the work to lose the weight. I am just stuck! How do I get motivated again?! I need something to get excited about. Something to motivate me or do it for me.”

Here is the truth, you cannot buy motivation.

Continue reading I Don’t Want To Be Fat Anymore.

When Willpower Doesn’t Hold Out

Behavior change is a process, and people often approach change from all the wrong angles.

BJ Fogg, a Stanford University professor, talks about 10 mistakes people make when trying to change their behavior.

Here is one of the mistakes:

Relying on willpower for long-term change. Imagine willpower doesn’t exist. That’s step #1 to a better future. Willpower is based on trying to control your behavior. Willpower is white-knuckling it. Willpower is temporary.

Continue reading When Willpower Doesn’t Hold Out

Resisting Setting A Goal?

Do you struggle with wanting to set a weight-loss goal but you find you’re not ready to follow through with it?

Be compassionate with yourself and let go of any “should’ve, could’ve, would’ve” thoughts as you go through your day today. Your journey to FREEDOM starts with self-forgiveness then moves to acceptance.That in itself is a great gift to yourself today. Accept that this is where you are in your journey, the progress you have accomplished and the work left to be done. This stops the tug-of-war inside.

Continue reading Resisting Setting A Goal?

Can you eat and enjoy food?

Can I Enjoy Food Without Emotional Ties?

This last weekend at our New Year, New Lifestyle Event I was asked a great question: “Is there a time when overeating is not emotional eating? That you are eating food simply because you enjoy it?”

My response?

Continue reading Can I Enjoy Food Without Emotional Ties?

Do you know how to lose weight?

Do you know how to lose weight?

Do you know how to lose weight?

Do you know that if you consistently ate healthier and moved your body more you would most likely lose weight? Yes, of course!

Most of the women I work with know what the basics are to losing weight. Over the past eight years I have worked with smart and educated women just like yourself! I have coached women in a variety of professions from teachers, executive directors, stay-at-home moms, nurses, marriage counselors and even nutritionists.

Why is it that both you and these other women know how to lose weight, but you’re not doing the behaviors that would result in weight loss? You may even be a professional dieter and know all the calorie levels and portion sizes of food. The truth is that it is not a knowledge issue.

Continue reading Do you know how to lose weight?