Chia Doughnut Holes

Boys have Christmas Parties on Friday and I cannot pass up a opportunity to share that GOOD for you Food can be just as delicious as the traditional “stuff” called food they are used to! 😜

Chia Doughnut Holes 🎄 2 Ways

3/4 cups oat flour

1/2 cup chia seeds

1 1/2 baking powder

1/4 tsp pink Himalayan salt

1 drop doTERRA cinnamon Essential Oil or 1/4 tsp organic cinnamon

1/3 cup maple syrup

1/3 cup non-dairy milk

1 tsp pure organic vanilla extract

WAY 2

1/4 cup almond flour

1/2 cup cacao powder

1/2 cup chia seeds

1 1/2 tsp baking powder

1/4 tsp pink Himalayan salt

1 drop doTERRA peppermint Essential Oil

1/3 cup maple syrup

1/3 cup non-dairy milk

GLAZE

Soften 1 cup of coconut oil whip in 2 tbsp maple syrup

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Jam Thumbprint Cookies

Gluten and Dairy Free Jam Thumbprint Cookies 🌟

1/3 cup organic coconut sugar

1/4 cup softened organic coconut oil, ghee or butter

3 tbsp organic coconut or almond milk

2 tsp organic Maple Syrup

1 tsp organic pure vanilla extract

1/2 cup organic rice flour

1/2 cup organic coconut flour

1/2 cup organic Gf oats

1/2 tsp organic sea salt

1 cup organic sliced Almonds

Preheat over to 350° cream together the sugar oil almond milk maple syrup and vanilla. When desired consistency has been reached add your flour and oats one at a time ensuring they have combined evenly. Chop up the sliced almonds (do not substitute almond flour) combine evenly. Using a spoon create your round cookies pressing the center with your thumb or end of spoon to create a print for the jam. Bake at 350° for 5 to 7 minutes. Remove from oven add jam. Then bake for another 5 to 7 minutes. Remove and place on cooling rack.

Lentil Salad

One of my Favourite Summer Make Ahead Salads

🌱Lentil Salad

1 cup of cooked lentils – I use French

1 cup thin French Green Beans lightly steamed still crips

3 Roma tomatoes

about 12 black olives

1 large shallot, minced

about 1/2 cup feta

1/3 cup capers

For the vinaigrette:

1/3 cup olive oil

3 Tbsp red wine vinegar

4 nice fronds of tarragon

1 tsp of Dijon mustard

Combine well.

Enjoy!

Cleanse Friendly Snack

When your hubby loves snacks but is doing a cleanse.

1cup almond flour

1/2 flax meal

1/2 chia seeds

1 1/4 tsp sea salt

3 tsp desired seasonings or 2 drops essential oils

1 egg

2tbsp olive oil

Roll the dough out between two silicone mats or two pieces of parchment paper. Then use a pizza cutter to score the crackers before you cook them.

Bake @350 for 8 to 10 minutes.

BAM delicious cleanse friendly (but still limited) snacking option

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Be Thy Healer feast to your health

Hippocrates, the father of Western medicine said, “Let your food be your medicine, and your medicine be your food.”

Looking to build healthier habits? But your BUSY right! You want to create a healthier diet and lifestyle for you and your family but Life and scheduling keeps getting in the way. Time is often perceived as the most precious commodity to the average family today. But a shift is rising and many are beginning to recognize that the most prized commodity one truly has is our health! What our lifestyle and environment consists of is either protecting and fighting disease or feeding it and many individuals are seeking to shift their current approach. Remember, you don’t have to change everything all at once. Start with small steps that you can feel good about. In a previous post I discussed the importance of pure water as our major source of hydration. Today I am writing on basic food choices one should try to follow.

  1. Add nutrient-rich foods. Instead of thinking about what not to eat, think about the things you can add to your diet. Strive to incorporate more greens and colorful veggies into your meals. If possible use GMO free and organic when possible.
  2. Eat closer to nature. Concentrate on whole foods in their natural forms, such as fruits and vegetables. If it looks like it did when it grew from the earth, that’s your queue that it’s a healthier choice. I good rule of thumb is also if it’s in a package its been processed, and we want as minimal processing possible in our diet.
  3. Go for whole grains. Instead of reaching for regular pasta or white bread, look for varieties made with 100% whole grain flour. Better yet, fill your belly with whole grains, such as brown rice, quinoa, oats or barley avoiding wheat flour altogether.
  4. Avoid “low-fat” products, instead look for unadulterated whole and better yet organic options.
  5. Reorganize your plate. Think of lean meat and fish caught not farmed as flavor boosters instead of the main event. Put beans, whole grains and veggies in the spotlight, and keep servings of meat and fish(wild caught) at 3 ounces or less (that’s about the size of a deck of playing cards).IMG_9439

Nutrition does not have to be complicated but our current grocery store often seems pretty overwhelming. I great tip is to meal plan lay out your recipes and ingredients needed make a detailed list and do not stray from it. Try to stick to the outer rim of the store or a fantastic option is to avoid the store and its temptations all together. Many grocers now offer an order online and simple pick up option. Jet.com is also fantastic and has free shipping on orders over $35 as well and coupon codes galore! Farmers markets are also a great place to get local produce and get to know your farmer and their farming practices. Plant a garden to alleviate grocery costs get a few chickens if possible. Eating well can be more expensive yes but there are many tips and tricks to keep costs down. Stay tuns for those tips and more.

Drink to your Health

I want to begin sharing on the basic foundations of health. My aim is to support a undersanding and general awarness. You do NOT have to be a professional to have a fantastic grasp on the functionality of your body and how to best support it. I want to empower individulas to full awaness, objective though and taking their power back from a broken medical system that is sadly dissapointing and failing so many of us!IMG_7545 

     Water does you body good! Chronic dehydration is a condition which affects many individuals and they are more or less unaware. It contributes to degenerated disease, shortens life span and negatively impacts general quality of life. Water is essential for the proper mechanical and physiological functioning of everything within our bodies. It is the most common molecule in the human body without it your body cannot function normally. Next to oxygen water is the most essential element for your survival. Most common cause of daytime fatigue is mild dehydration. Water helps your body maintain a HEALTHY WEIGHT. Weight management is one of the top reasons individuals seek support and guidance. But we really do have all the tools we need to manage our general heath and wellness on our own. Adequate water intake is one of those tools. It enables your body to excrete  excess waste through our elimination system. The kidneys and liver use it to help flush your system of unused matter, as do your intestines. Water plays a key role in helping move the food you’ve eaten through your intestinal tract. If we are consuming predominantly beverages that are NOT water we are increasing our bodies work load, and it is forced into tons of unnecessary extra work filtering through the beverage to get to what it actually needs. This is increasing the amount of unnecessary waste and taxing your systems. Without adequate water intake is very difficult for the body to remove unused matter so it is often stored unnecessarily causing various health issues from minor to major. How much water should we be drinking? A few factors come into play when considering how much you should consume. Your activity level, any medications you may be on, if you drink coffee and how much muscle you have. A simple formula is to divide your body weight in half then divide by 8 to find the number of cups per day you should consume. But if that is too much math aim for 3L. Increasing your intake over a few days to gradually get to 3L. 

 

  1. Water generates electrical and magnetic energy inside each and every cell of the body; it provides the power to live.
  2. Water prevents DNA damage and makes its repair mechanisms more efficient – less abnormal DNA is made.
  3. Water greatly increases the efficiency of the immune system in the bone marrow, where the immune system is formed (all its mechanisms) – including its efficiency against cancer.
  4. Water is the main solvent of all foods, vitamins, and minerals. It is used in the breakdown of food into smaller particles and their eventual metabolism and assimilation.
  5. Water increases the efficiency of red blood cells in collecting oxygen in the lungs.
  6. Water clears toxic waste from different parts of the body and takes it to the liver and kidneys for disposal.
  7. Water is the main lubricant in the joint spaces and helps prevent arthritis and back pain.
  8. Water is used in the spinal discs to make them “shock-absorbing water cushions”.
  9. Water is the best lubricating laxative and prevents constipation.
  10. Water prevents clogging of arteries in the heart and brain, and helps reduce the risk of heart attacks and strokes.
  11. Water gives us power and electrical energy for all brain functions, most particularly thinking.
  12. Drink to a healthier you!
  13. Water is directly needed for the efficient manufacture of all neurotransmitters, including serotonin.
  14. Water can help prevent attention deficit disorder in children and adults.
  15. Water restores normal sleep rhythms.
  16. Water makes the skin smoother and decreases the effects of aging.
  17. Water decreases premenstrual pain and hot flashes.
  18. Dehydration prevents sex hormone production – one of the primary causes of impotence and loss of libido.
  19. Water reduces the incidence of morning sickness in pregnancy.
  20. Water helps prevent the loss of memory as we age. It helps reduce the risk of Alzheimer’s disease, Multiple Sclerosis, Parkinson’s disease, and Lou Gehrig’s disease.
  21. Water helps reverse addictive urges, including those for caffeine, alcohol, and some drugs.

Drink up and cheers to a healthier you ❤