Thursday, December 27, 2012

New Year - New You- Improve Your Resoultions

Happy Healthy New Year

Let’s not resolve to do something, Let’s look forward to it.
We all only need one main goal for this coming year 
 To Focus on What we Want….
I frequently help my clients set goals and they are usually very negative.   LOSE weight, NOT get heart disease, LESS back pain, etc.  Lose, Not, Less - all evoke negative feelings.  We are focused on what we don’t want, whereas we need to focus on what we DO want.  Instead we can set goals of MORE energy, INCREASED muscle strength, moving EASILY, having HEALTHY blood sugar, etc.
Life is life and we all experience ups and downs and some of our ups and downs are steeper and deeper than others, but we all are on this roller coaster and the best thing we can do about it first and foremost is thinking and focusing on what we want, how do we want to feel.   
If we focus on what we want all the other things will fall into place.  Here is my example.
I want to feel energized and light, what steps do I need to take in order to get there?
-          Eat only food that fuels my body

-          Exercise my heart and lungs daily, i.e. cardio

-          Work my muscles a couple times per week

-          Stretch

-          REST- Get enough sleep so my body can heal and repair and strengthen like it’s supposed to.
Focusing on what I want and how I want to feel, feels good, is motivating and makes the steps I need to take a little easier.
Let’s get out of our negative spiral and Look Forward to 2013 and the healthy changes we can make!
Set your goal to keep focusing on what you want!! 
Now, I didn't say this is easy, so keep practicing and if you need help with any of the above, I am always happy to help e-mail me for appointment times.

 Chad & Nina - Thank you for the inspiration

Monday, November 19, 2012

Pumpkin Pie

Pumpkin Pie ( Gluten & Dairy Free)

1 can pumpkin (or bake your own)
2/3 cup egg whites
½ cup coconut sugar**
¼ cup agave nectar**
1.5 teaspoons cinnamon
1.5 teaspoons pumpkin pie spice
1 teaspoon vanilla extract
1-1/2 cups Bob’s Red Mill Gluten Free Flour**
1/2 tsp Salt
1/2 cup Coconut oil – slightly softened
½ cup milled flax seeds with
mixed w/ 2 Tbsp warm water
4 Tbsp Cold coconut milk
Healthy Top Whipped Topping**


Mix Filing ingredients together, Bake Crust then add filling and bake for 40 minutes or until firm. 

Top with Healthy Top Whipped topping!

Crust Directions

Combine flour and salt, then cut in coconut oil and flax mixture using a pastry blender until mixture resembles coarse meal. Sprinkle milk, one tablespoon at a time, while blending, until all ingredients are moist. Using wax paper, place dough onto one sheet, flatten with palm, place another sheet on top and pat out to desired size. Remove the top sheet and invert into pie pan. To bake the pie crust alone; Bake at 400°F for 15-20 minutes. With pie filling; Bake at 400°F for 10 minutes, reduce heat to 350°F for an additional 40 minutes.
This makes a single pie crust that can fit 8-inch to 10-inch pie pans

Holiday Baking Gluten & Dairy Free

Cookies Cookies Cookies

 Starter Dough
2 cups Bob’s Red Mills Gluten Free Flour
½ cup Bob’s Red Mills Coconut Flour
1.5 teaspoon xanthan gum
½ teaspoon sea salt
1 teaspoon baking powder
½ cup coconut oil (softened)
½ cup olive oil
½ cup coconut sugar
¼ cup agave nectar
1 egg
1 teaspoon pure vanilla extract

Mix dry ingredients in small bowl.  In a larger bowl beat oils and sweeteners for about one minute, add egg and vanilla and beat until smooth.  Add dry mixture one cup at a time mixing briefly.  Form into a ball.

Peanut Butter Cookies
Pre-heat oven to 350 degrees
Starter dough
1 cup powdered peanut butter (or chocolate powdered peanut butter!)
 Mix well

Form into small balls and press gently with a fork on greased or non-stick cookie sheet. 
Bake for about 15 minutes.  Let cool. 

 Ginger Spice Cookies
Pre-heat over to 350 degrees
Starter dough
1 teaspoon ground ginger – double for extra spice!
2 Tablespoons blackstrap molasses
*Option*  Add ½ cup pumpkin puree for Pumpkin Spice Cookies

Spoon out onto greased or non-stick cookie sheet.  Bake for about 20 minutes.

Flaked Coconut Cookies
Pre-heat oven to 350 degrees
Starter dough
½ cup unsweet Bob’s Red Mills Coconut Flakes
Mix well.  Roll into small balls and press onto greased or non-stick cookie sheet.  Bake for about 20 minutes. 

Holiday Baking Ingredients

**Pick up your coupon  * On Sale  at Team Fitness
Bob’s Red Mills Gluten Free Baking Flour **

-         Gluten (the protein found in wheat) is over consumed and causes many digestive issues and inflammation.  Bob’s GF baking flour is whole grain and high protein.

Bob’s Red Mills Coconut Flour*

-         Coconut four is low carb, high fiber and high protein.  Substitute ¼ cup in any recipe.

Xanthan Gum

-         holds flour together for gluten free baking

Coconut Sugar

-         Tastes just like brown sugar with less fructose, lower glycemic index and more nutrients.

Agave Nectar

-         Sweeter than sugar with lower glycemic index.  Can use less in recipes for same sweetness. 

Flax Seeds

-         Acts as a binder when mixed with a little warm water.  Adds fiber, protein and essential omega 3’s.

Coconut Oil*

-          MCT oil which is burned quickly for energy and less likely stored as fat.  Can substitute half the butter or oil.

Olive Oil

-        An anti-inflammatory oil good for heart health.

Healthy Top Whipped  Topping

-         Dairy and soy free YUMMY whipped cream.

Holiday Nog Coconut Milk & Chocolate Mint Coconut Milk

-         Milk is inflammatory Coconut is a great alternative because of the healthy MCT’s.