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. cheri@bewellbalanced.org

 Chad & Nina - Thank you for the inspiration

 

Pumpkin Pie

Pumpkin Pie ( Gluten & Dairy Free)

Filling 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 Crust 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 Topping Healthy Top Whipped Topping**

 

Directions 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.

Functional Nutrition Testing

I have always been passionate for learning how the body works and functions... optimally!

Over the last few years I have been studying Functional Medicine, this is an ongoing long process as there are so many precise functions with in our amazing body.

I now am offering Functional Nutrition Testing as part of my toolbox to help you feel and look your best.

Food allergy antibody tests are becoming more routine as our immune systems are reacting unknowingly to many different foods we sometimes wouldn't expect causing a plethora of symptoms including: weight gain, fatigue, digestive complains, etc.

The metabolic profile is my favorite (although most expensive) because it can uncover blocks or imbalances in our metabolism, detoxification and digestion. This test is perfect for those who are stuck in their weight loss and energy even after detoxing and increasing their activity level.

Please let me know if you would like more information on testing!

Gas & Bloating

Female Age 29- Gas & Bloating continually, sinus infections, loss of smell.

GI Effects Digestion Panel we found yeast and unfriendly bacteria.

Plan: Elimination of food allergies & 4 weeks of therapeutic nutrition.

Results:

Day two of program- NO GAS!

Day 7- smell returned

Day 21 - Still no gas!

Trying to be Healthy...

What is health really? Is it merely the absence of disease… are we either healthy or diseased? Is there not a very large GREY area…

I don’t want to just be healthy I want to be vibrant, fantastic, energized!

Where are you on the health scale?

Disease………………………………………………………………Vibrant

Wherever we are, we can move towards vibrant one step at a time, the challenge in this crazy life is HOW .

I have found that intentions are key. I intend to be healthy daily, I make choices and decisions and began this practice long ago. I live in balance and truly enjoy yummy indulgences and also truly enjoy the plethora of veggies I eat too!

Health is a journey.. there is no end. We have to enjoy the process if we are to progress.

Learn to let go of struggle, let go of fear, release the need for perfection and surrender to the unfolding of your body’s natural desire for wellness. Make little choices daily, set your intention towards feeling optimal.

What is the "real" cost of organic food?

What is the “real” cost of Organic Foods?
By now you recognize that, in most cases, buying organic is more expensive than conventional grown & raised foods. That may be a fact at the cash register, but there is much more to consider when you make the choice to purchase organic. The real cost is how this decision impacts our health, our environment and the humane treatment of humans and animals.
The pesticides and fertilizers used by conventional farmers have been linked to cancer and other diseases. In essence, what is sprayed on our food and put in the soil, ends up in the food we eat, the air we breathe and in our waterways. Produce that is grown in worn out and over fertilized soil may not contain the same level of nutrients, vitamins and minerals as the foods grown in an organic, sustainable way. As for meat production, the hormones used to “grow” larger animals faster and the anti-biotics used to treat sick animals end up in our food and in the animal waste. The waste from feedlots has to be disposed of in some way, not to mention the environmental impact of waste that is washed away by rain ending up in our waterways. This means that antibiotics and hormones end up in the water, as well as the pesticides and fertilizers, which impact the health of our waterways, the fish we eat and the animals that depend on waterways for survival. There are the not so pretty aspects of meat production, which we don’t like to think about, but it is a reality if you are going to eat meat. Conventionally raised animals are raised in close confines; many don’t see the light of day, the workers in the farms and production plants work long hours for little pay. Large farms and feedlots require vast amounts of Oil, a non-renewable resource to operate their machinery, while organic farmers often use bio-diesel, a renewable resource that can be made, for example, from recycled cooking oil.
There are many layers to this debate and much like an onion, when you peel one away, another layer appears. Ultimately the decision is up to you, however, a little more at the check stand can send a message to the farming industry that we care about what we put in our bodies, the air, the land, the seas and that we are concerned with the humane treatment of all living things.
If you are interested in learning more about where you food comes from, watch “Food, Inc.” or read the following books, upon which the above information was based:
“Omnivores Dilemma”, by Michael Pollan
“In Defense of Food”, by Michael Pollan
“What to Eat” by Marion Nestle
“The Encyclopedia of Healing Foods” by Michael Murray, N.D. and Joseph Pizzorno, N.D. with Lara Pizzorno, M.A., L.M.T.

Written by an inspired client.