Veggie Coconut Curry

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I crave coconut curry all the time and luckily for me, I have a restaurant just down the street that can satisfy my craving.  But that was before I realized how easy coconut curry is to make.  I pretty much thought about all the vegetables that would taste good smothered in coconut milk (so like, everything) and added in rice to make one of my favorite meals. The other exciting news?  Follow this recipe and enjoy leftovers for days.

Ingredients

-1 small cauliflower, chopped into bite-size pieces (or use 1/2 a large cauliflower)

-1 German butterball potato, cut into small pieces

-1/2 green bell pepper, chopped into small pieces

-1/2 red bell pepper, chopped into small pieces

-1 carrot, chopped into 1/4 inch slices

-1/2 onion, diced

-4 cloves garlic, minced

-1 tablespoon ginger, minced

-1 tablespoons coconut oil

-1 tablespoon coconut sugar (optional)

-1 can coconut milk (full-fat)

-2 tablespoons Thai red curry paste (found in a can in ethnic/Thai section at store)

-1 tablespoon tamari

-1 tablespoon rice vinegar

-optional: cilantro or basil for garnish

 

Instructions

1. Make a pot of jasmine rice.

2. Heat a large pan over medium-high heat.  Add coconut oil.  When the oil is hot, add potato, salt, and pepper and cook for five minutes.  Add about 1/4 cup water and place a lid on the pan to steam.  Add more oil if necessary. When the water has evaporated, add more water and allow to steam.  Add cauliflower. Continue to add water and steam until potatoes are slightly tender.

3. Add carrots to the pan and add more salt and pepper. Add more oil if necessary.  Cook for about 3-5 minutes until slightly softened and add the peppers, onions, garlic, and ginger. Add more salt and pepper.  Cook for about 5 minutes or until you can pierce the peppers with a fork.

4. Add the red Thai curry paste to the pan and mix it in with the vegetables. Cook for another 2 minutes.  Pour in the coconut milk, 1/2 cup water, and sprinkle coconut sugar. Stir to combine over medium heat.  Maintain a gentle simmer (reducing heat if need be) and cook long enough until everything is tender to your liking, about 5-10 minutes.

4. Remove from heat and stir in tamari and rice vinegar.  Serve over rice and add fresh herbs for garnish.

 

3 Ways to Get More Nutrients From Your Smoothies- recipe included!

Morning rituals are important, and for me, making smoothies is my thing.  Not only are smoothies convenient, but they contain tons of nutrients, depending on what ingredients you use.  Moreover, it’s easier for our bodies to digest foods that are in a more broken down form (which is why it’s important to chew your food).  When you blend your food, the cell walls of the food is broken down to a point where you can extract more nutrients and allow the body to absorb more of these nutrients. While juicing your food has become very popular, juices can have high sugar content and do not contain the pulp. With smoothies, the entire fruit or vegetable is blended in, which I like because you get more fiber and antioxidants from the pulp.  Other reasons to blend are that it allows for slower sugar absorption, a blender is easier to clean that a juicer, and overall I feel like you can do so much more with a blender than a juicer.  That being said, you can absolutely switch it up between juices and smoothies; both have their benefits.  Whenever possible, make sure to use organic produce, although you can get away with buying these “Clean 15” non-organic.

Leafy Greens

I put all types of things in my blender.  Spinach, romaine, and kale are a few of my favorite leafy greens to use because they don’t really stand out in the smoothie. Who wants to feel like they’re drinking spinach?  Ick, not even me.  Unfortunately, I’ve found out from my clients that not all blenders can successfully blend leafy greens.  Experiment with your blender at home.  At least with my Vitamix, there does seem to be an order in which you should put ingredients in your blender.  Start with your base liquid (I use purified water, hemp milk, coconut milk, or unsweetened almond milk), then put in the leafy greens, followed by fruit and lastly ice or frozen goods.  If I’m making two servings of smoothie, I generally put in one big handful of each type of leafy green.

Citrus Peels

Lemon has always been a staple of my smoothies, but recently I experimented by including the lemon peel.  The peel actually contains 5-10 times more nutrients than lemon juice and adds an extra punch to the drink. For example, one tablespoon of lemon peel contains double the amount of vitamin C and triple the amount of fiber than one wedge of lemon without the peel, according to the USDA database (Reboot With Joe). Once I experienced a smoothie with lemon peel, I started adding peels from other types of citrus (blood oranges and oranges, to be specific).  I highly recommend!  I don’t use the entire peel, maybe just a quarter from each type of citrus.  Upon further research, I’ve also learned the peels contain an antioxidant called Naringin that’s powerful in fighting cancer.

Brown Bananas

Ripened bananas have higher levels of antioxidants and cancer-fighting properties.  I’ve never been a fan of eating brown bananas since they’re a little softer than a yellow banana, but in a smoothie, the taste and texture are not distinguishable.  If you are diabetic or pre-diabetic, you actually should eat your bananas while the peel is still green, but if you aren’t diabetic, then “the more dark patches a banana has, the higher its immunity enhancement quality will be” (One Green Planet).

 

Morning Citrus Smoothie

-1.5 cups purified water, unsweetened almond milk, or hemp milk

-1 handful spinach

-1/2 organic green apple

-1/2 organic blood orange (leave peel on)

-1/2 organic lemon (leave peel on)

*If you don’t have organic citrus, make sure you wash the peel before adding it to your smoothie.

-1 ripened banana

-1 scoop unflavored protein powder (optional)

 

  1.  Add ingredients to your blender in the order listed above, making sure to blend gradually unless you know your blender can handle everything at once.  Add more liquid if the smoothie is too thick.
  2. Pour and drink immediately.  Enjoy!

 

 

Delicata Squash and Black Bean Tacos

These tacos are so delicious I nearly forgot to snap a photo for this post because I was too focused on eating them. Rarely do I have vegetarian tacos, but seeing how my New Years resolution was to do more meatless meals, I decided to try something different with one of my favorite winter vegetables, delicata squash. I roasted the squash and paired it with black beans, pickled shallots, cilantro, lettuce, pomegranate seeds and sour cream with spices. The recipe can be made vegan simply by removing the sour cream.  So delicious and quick to make!

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Ingredients

(enough for 1 really hungry person, or 2 moderately hungry people)

-1 delicata squash

-1 small head of lettuce, chopped

-cilantro, chopped

-pomegranate seeds

-1 shallot, sliced

-1 can black beans, drained and rinsed

-organic corn tortillas

-sour cream

-cumin

-chili powder

-garlic powder

-chipotle seasoning

-1/4 apple cider vinegar

-1 tbs sugar

-extra virgin olive oil

-salt

-pepper

 

Instructions

  1. Heat oven to 425 degrees F.  Peel squash and cut it into 1/4 inch rounds.  Remove seeds, cut rounds into halves and place in a bowl.  Drizzle with olive oil and sprinkle with chili powder, salt, and pepper.  Place on a lined baking sheet and roast for 20-25 minutes.
  2. In a small bowl, combine shallots with vinegar, sugar, and salt for a quick pickling.  Stir every few minutes while the squash cooks.  In a separate small bowl, combine sour cream with chipotle seasoning.
  3. Heat drained black beans in a small saucepan over medium heat.  Add cumin, garlic powder, salt, and pepper. Stir every few minutes until hot.
  4. Heat tortillas on the stovetop by placing them directly on each open burner and toasting over medium heat.  Flip as each side starts to brown.
  5. When squash is done, put tacos together by filling them with sour cream, squash, drained shallots, beans, lettuce, cilantro, and pomegranate seeds.

 

Let me know what you think!

 

Roasted Butternut Squash and Apple Soup

Stay warm this Fall with my new favorite soup!

butternut-squash

Ingredients:

(Serves 4)

-1 butternut squash

-1 yellow onion, chopped

-1 small Granny Smith apple, chopped

-1 small Gala apple, chopped

-5 thyme sprigs

-2 tablespoons butter, melted

-1 tablespoon extra virgin olive oil

-1 teaspoon sugar (optional)

-1/2 teaspoon nutmeg

-1 teaspoon cayenne (optional)

-salt and pepper

-4 cups chicken broth

Instructions:

1.  Heat oven to 400 degrees F.  Line a baking sheet with foil.  

2.  Place squash in the microwave for about 4-5 minutes so that it’s softened and easier/safer to cut.  Remove both ends of the squash, then cut in half lengthwise.  Peel the tough, outer skin and remove the “guts” from the inside of the squash.  Continue to cut the squash into smaller, bite-size pieces.

3.  Place the squash in a bowl with the melted butter and thyme leaves, then generously salt and pepper.  Place on the lined baking sheet and cook in the oven for 40 minutes, flipping halfway through.  The squash should be tender enough to pierce with a fork at the end of cooking.

4.  When the squash has cooked for 20 minutes, heat a large stockpot over medium-high heat, and add the olive oil.  When the oil is hot, add the onions and optional sugar (generally I wouldn’t recommend sugar, but since this is a lot of soup, it’s hardly any sugar per serving).  Add the apples, nutmeg, salt, and pepper.  Cook for about 20 minutes, or until soft and fragrant. 

5.  In batches, add the cooked squash and onion/apple mixture to the blender along with a cup of chicken broth with each batch.  Blend until smooth.  Continue to add the squash, onions, apples and broth.  Season with salt and pepper to taste and garnish with thyme.  Enjoy!

4 Ways to Motivate Yourself When All You Want Is To Do Nothing At All

I was inspired to write this post based off how I currently feel on this cold, foggy day.  I’m working from home, and I want nothing more than to cuddle up with my dogs and hibernate.  However, that’s not an option as work has to be done. So, what do I do to motivate myself?  Here are some tips that work for me, so if you can relate to what I’m saying, please try these suggestions out!

 

1. Eat fat. 

Our brains are made up of about 60% fat and need fat to promote clear thinking and focus. Outdated research suggested people stay away from products containing fat, so for me growing up I typically ate fat-free products.  I can’t tell you how relieved I am to now know that healthy fats are actually an essential part of our diet.  Foods like avocado, salmon, coconut oil, organic grass-fed butter and egg yolks are all examples of healthy fats that most people should consume on a daily basis.  I personally don’t eat much dairy, but it makes me sad that I deprived myself of the delicious goodness that is whole milk and 2% Greek yogurt for so many years.  Fat-free products not only taste unsatisfying, but they are typically packed with preservatives and hidden sugars in attempt to improve flavor.  By eating more fat, especially earlier in the day, you can power your brain, enhance learning and memory, and protect yourself again future brain diseases.

To give you an idea of how I fit fats into my diet, here is an example of what I might eat in a day:

Early Morning Meal — My Daily Green Smoothie, which always includes chia seeds and hemp seeds

Breakfast — Two eggs fried in either ghee or coconut oil with vegetables sautéd in either coconut oil or olive oil over rice.

Lunch — Mixed green salad with avocado and a little olive oil with lemon and lime for dressing.

Snack — Apple with almond butter.

Dinner — Baked salmon with steamed broccoli over quinoa.

Fat sources for the day = chia seeds, hemp seeds, egg yolks, ghee, coconut oil, avocado, olive oil, almond butter and salmon.  If you focus on eating whole foods, it’s not so hard to get your daily fat!

 

2. Experiment with Essential Oils

Aromatherapy has been used for thousands of years to improve mood, aid with sleep, energize, fight disease, and so much more.  There’s pretty much an essential oil for just about anything you can think of.  For me, after years of taking pharmaceuticals to manage ADHD, essential oils, in addition to diet, have become my all-natural solution for staying focused.  There are different oils you can use, and there are also oils made of a combination of different scents.  My absolute favorite oil is by DoTerra and it’s called InTune.  It’s a combination of several oils, but it’s my go-to scent whenever it’s time to get working.  Other oils that work well, which are mostly found in InTune, are lavender, Roman chamomile, mandarin, ylang ylang (I love this scent!), frankincense (I love this one too!),  vetiver, and patchouli.

 

3. Use Cannabis

This recommendation might sound counterintuitive and also may not be a solution for everyone.  For me, I have found with certain strains of cannabis that I can manage my ADHD-tendencies.  I do live in California where just about anyone can get a medical marijuana card, so apologies to those of you who unfortunately don’t have access to legal medicine.  For those of you who do, certain strains can actually give you clarity, laser-sharp focus, and can get those creative juices flowing.  Of course, it’s always important to consult your doctor or bud tender first, since they will be able to recommend the best strains for your specific needs, but definitely ask if cannabis can be a good solution for you too.

 

4. Set Daily Goals 

There’s something about writing out your daily to-do list that makes it much easier to get work done during the day.  I think it’s because lists hold you accountable and help with time management.  I actually prefer to write my list the night before, so that I can know exactly what needs to be done when I wake up the following day.

The other part of goal setting, especially when you’re feeling unmotivated, is to set what I call “power hour” goals.  It doesn’t necessarily need to be an hour, but what I’ll do is set a timer for typically about 20-30 minutes and during this time I have to stay completely focused on one task, like writing a blog post.  When my timer goes off I then allow myself a five minute break to walk around and stretch. Sometimes on my break I even let myself check Facebook 🙂  The point is that this system forces my lazy brain to work hard with the promise of a reward.  Because I get to take breaks I don’t get burnt out this way, not to mention I get in a little exercise!

 

For more tips like these, please leave a comment or drop me a line on my website.  Let’s talk!

 

 

 

 

 

 

Do You Have Rushing Woman Syndrome?

 

I am a big fan of Dr. Libby Weaver. She is a Nutritional Biochemist who piqued my interest in hormones and women’s health.  Take Dr. Weaver’s quiz in the video and find out if you’re a rushing woman (or man).

If you discovered you are a rushing woman, then let’s talk!  I work with women on nutrition and stress management.

How to Win the Never-Ending Battle Against Late Night Snacking

Fighting off late night munchies can be a true battle. No matter how big of a dinner you eat, sometimes it’s too difficult to say “no” to snacking before bed.  If you are trying to sleep better or lose weight, avoid eating at least two hours before bedtime. Otherwise the food you eat will store as fat, rather than being processed or burned off (source: Dr. Hyman). If you struggle with late night eating, try these tips to curb bedtime snacking.

1- Eat breakfast. Having breakfast sets the tone for the rest of the day, but not just any breakfast. Having a high protein breakfast will keep you satiated longer and energize you throughout the day. If you eat late, you might not be hungry enough in the morning to get the right breakfast you need to power through your day, so it’s important to break this cycle.

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2% Greek yogurt with fruit, hemp seeds, chia seeds, and bee pollen = lots of protein!

Some of my go-to, protein-packed breakfasts might include chia seed pudding, eggs (with the yolk!), a smoothie with proteins such as almond or peanut butter, chia seeds, hemp seeds, greek yogurt, or protein powder. I also like to add green vegetables to my breakfasts whenever possible. A meal like any of these really gives you the brain power you need, but also keeps your blood sugar levels steady throughout the morning. When my blood sugar levels take a dip, this is when I find myself so starved I’ll reach for anything in sight, no matter how bad it is for me. Eating some protein and healthy fats with every meal really makes a difference in your overall energy and health, versus eating no breakfast or something lacking in nutrition, like cereal or a bagel.

2- Drink water. When we are dehydrated, sometimes our minds will interpret that as hunger. Try drinking water when you feel a late night craving come on before you head to the kitchen for some snacks. I like to infuse my water with cucumber, lemon, fresh herbs, or berries. I find that I can drink much more water when I’ve infused it, especially with my favorite, cucumber.

3-Eat mindfully. Eating too quickly doesn’t give the body enough time to realize it’s full. Practice chewing your food and remember to breathe while eating. The more you chew your food, the more the food is broken down, which means it digests more easily in the stomach. This is a pro tip for weight loss!

4- Turn off the tv and go to bed! It’s really easy to eat mindlessly when eating while watching tv. On occasion, if it’s getting late and I find myself getting hungry again after dinner, I will actually just send myself to bed. If I continue to stay up, then of course I’m going to get a snack to fuel me. Try having that glass of water instead or some warm almond milk or tea, then hit the hay.

5- Identify areas of your life that may be out of balance. Snacking is often triggered by emotions. Think, for example, about the image of a girl (or guy) shoveling ice cream in her mouth after a bad breakup as an example. Whatever the trigger may be, even if it’s just craving dessert after dinner out of habit, try to identify what could be causing you to have unhealthy cravings. This may not even apply to food; it could be some sort of substance abuse too. Think about the quality of all your relationships, career, spiritual practice, finances, home environment, or exercise routine. How satisfied are you in each of these areas of your life? If any aspect of your life is missing or unsatisfactory, it’s possible that this could be causing you stress, which can then lead to late night binge eating or unhealthy habits. Once you’ve identified what’s stressing you out, take measures to make improvements and reduce any stress.

Here is an exercise for you to try to find balance that I use with my clients throughout their program. This is called the Circle of Life (source: Institute for Integrative Nutrition). On the circle there are a number of important categories listed, each one representing a major aspect of life that contributes to overall mental and physical health. Being satisfied in each of these categories is extremely important for living a well-balanced life.

Here’s what to do. Place a dot in each category of the circle. The closer your dot is to the outside of the circle, the more content you are with that area of your life. And the closer your dot is to the inside of the circle represents less satisfaction with that category. When you are done connect all the dots and see what areas of your life need nourishment. If your dots create a perfect circle when connected, then you should be living pretty much stress-free.

circle of life color

6- Identify your food sensitivities. We are typically allergic or sensitive to the foods we crave the most. For many people this is gluten or dairy. Experiment with an elimination diet, or just try removing these two food groups and/or sugar for a few weeks and see if you feel any improvements. After a few weeks of eliminating certain food groups, gradually add back one food group at a time for a few days to see if any symptoms (maybe even some you weren’t aware of before) return. Other foods that tend to cause sensitivities or allergies are corn, soy, alcohol, sugar, red meat, processed foods, or nightshade vegetables (tomatoes, eggplants, etc).

If you have experimented with these tips and are still finding yourself reaching for the cookies before bed, then replace those temptations with healthier options. I can recommend peanut butter with green apple, chocolate chia seed pudding, roasted salty chickpeas, or black bean brownies.

Please leave other suggestions in the comments below! I’d love to hear from you. If you’re interested in talking about how a health coach can help you eat better and improve your overall health, sign up for a complimentary 50-minute consultation with me!

Five Tips for Winter Weight Loss

By now you are two weeks deep into your New Years Resolution. At this point you are either killin’ it with your goals, forgotten all about them, or are somewhere in between. Of course, if your goal has to do with weight loss, January is not the most ideal time to start this mission. Not only are humans programmed to eat differently in the winter and to store fat for survival, our Vitamin D and Serotonin levels drop, which are both partially responsible for regulating appetite control (source: The Week). While storing fat for survival isn’t really necessary for the modern person, it’s still coded in us, and can make weight loss at this time more difficult. Not to mention while our ancestors were out fighting the brutal cold, we are inside sitting at our computer moving less. If your resolution (or whatever you’re calling it) has to do with weight loss, then try some of these tips:

Add in more vegetables, whole grains, and protein to naturally crowd out unhealthier056dc8b9-0d45-4361-9623-ac8de532a497 foods. The more you can fill up on healthy, whole foods, the less room you’ll have in your stomach for junk. Everyone is different, so while you may thrive on a high-carb diet, others might do best on a high-protein diet. Experiment for yourself and find what works best for YOUR body. Whatever you find, stick to warm, grounding foods in the winter and try as much as possible to eliminate processed foods, soda, and sugar from your diet to see weight loss results.

Eat more sweet vegetables. If you’re at all like me and get crazy sugar cravings, then try incorporating some sweet vegetables into your diet like carrots, sweet potatoes, winter squash, or beets. I’ve found this helps satisfy the craving, and if it doesn’t, then sneak in a little bit of quality dark chocolate earlier in the day. Because our will power is strongest in the morning, I like to add some cacao nibs to my breakfast smoothie to get that craving out of my system.

infused waterDrink more water. Sometimes when you feel food cravings come on even though you just ate a meal and shouldn’t really be hungry, this can be a sign of dehydration. Try having a tall glass of water before reaching for the snacks, and if you want extra weight loss points, then fancy up you water by infusing it with a lemon slice or some cucumber slices. Lemon water has great benefits for weight loss by helping with digestion and detoxifying the body, but the benefits are greatest when the water is served warm.

Eat more mindfully. How many meals have you consumed in your life without even having a chance to really enjoy or process the meal?  Maybe it’s because you didn’t eat all day and by the time you eat you’re starving, or maybe it’s because your busy schedule doesn’t allow you time to sit down and even smell your coffee, but eating more mindfully means sitting down, chewing your food, breathing as you eat, and really appreciating the meal. It’s not unusual in our fast-paced society to just scarf down a meal (sometimes even on the go!), so just make a bigger effort to give yourself enough time to eat. The slower you eat the greater chance your brain has to catch up and realize when it’s full. This is often the cause for overeating when you eat so fast that your mind doesn’t catch the moment it should be signaling you to stop eating. If you want a book full of tips on how to eat more mindfully, check out this book by Thich Nhat Hanh.

Switch up your workout. I’ve found that switching up my work out has incredible results for weight loss. Changing things up gives your body a challenge and helps you work the various muscles, versus doing the same routine and plateauing with your weight loss. Although I’ve learned by now that abs are truly made in the kitchen, exercise is still important for weight loss, plus mental and physical strength.Sweat Ladies, I cannot stress this enough, DO NOT BE AFRAID TO LIFT WEIGHTS! Weight lifting gets you toned and builds strength without bulking up, not to mention it’s important for bone health. Mix this into your workout at least a couple times a week if possible, and try out some other fun exercises like walking, dancing, barre classes, pilates, swimming, etc. If you don’t really know where to begin with your exercise regime, I like to tell my clients to think back to what activities they loved doing as kids. Quite often the same activities we loved as kids still are fun for us now, especially if you can find a workout buddy to do them with. I’d also like to note that you should listen to your body. If you’re feeling burnt out, or if you just did an intense workout the day before, do not be afraid to do a restorative yoga class or go for an easy walk, something that still gets you moving without overdoing it.

 

If you found this post inspiring, or if you have tips of your own, please share in the comment section! Just remember to keep a positive attitude with your weight loss goals, because weight loss doesn’t just happen over night.
Learn to fall in love with the process and the results will come!

Three Healthy Meals and One Dessert To Impress Your Guests This Holiday

It’s important to eat with the seasons, and with the cold winter months rolling in, it’s time to start eating warmer, more grounding foods. Below are four simple holiday recipes (also budget-friendly!) that should keep meal prep and cook times to a minimum so that you can fully enjoy your holiday season with friends and family. These dishes could either be served together as one delicious four course meal, or perhaps separately before the big Thanksgiving or holiday meal. I would serve the salad first, then serve the soup and vegetable galette together. Obviously save the dessert for last… or don’t!

Winter Salad

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-1 bag fresh spinach

-1 container of pomegranate arils

-1-2 handfuls of dried cranberries

-chopped pecans

-1 pear, diced

-feta cheese

-balsamic

1. Wash the spinach, pat dry and put into large salad bowl.

2. Add the pomegranate arils, cranberries, chopped nuts, pear and feta cheese. I like to add the juice from the pomegranate container.

3. Personally I find that the salad doesn’t need much dressing if you add juice from the pomegranate arils, but balsamic would be a good choice too. Serve and enjoy!

original recipe: autumn chopped salad

Roasted Carrot Soup

-6 organic carrots
-1 potato
-1 yellow onion
-4 cloves garlic
-chicken stock (I used veggie stock or you can just use water. You can also add a bullion cube or Italian seasoning for flavor)
-extra virgin olive oil
-salt and pepper
   1. Heat oven to 425 F. Peel the carrots and cut them into bite-size chunks. Cut the potato and onion into smaller chunks. Place the carrots, potato, onion and garlic in a baking dish with olive oil, Italian seasoning, salt and pepper and roast for 10-15 minutes, until it starts to smell delicious.
    2. Remove dish and place the roasted veggies in a pot. Fill the pot with the chicken stock until it just covers the vegetables. Throw in a bullion cube if desired. Bring to a boil then reduce temperature to a simmer and cover with a lid for an hour.
    3. Place contents of pot in a blender and blend until it’s a smooth soup. Enjoy!
Vegetable Galette
(serves 2, or serves 4 as appetizer)
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-1 puff pastry sheet, thawed
-2 small, yellow squash cut into thin circles
-3 tablespoons pesto
-1/3 cup ricotta cheese
-extra virgin olive oil
-salt and pepper
-flour or whole wheat flour (could also use a GF flour, like coconut flour)
   1. Preheat oven to 400 degrees F.
   2. Sprinkle some flour on the counter or on a cutting board. Lay puff pastry sheet out on top of the flour. Use a rolling pin to spread the sheet out a bit.
   3. Spread ricotta over the puff pastry sheet. Then the pesto.
   4. Lay the thinly cut squash circles on top of the ricotta and pesto. Fold up the sides of the puff pastry.
   5. Drizzle with olive oil. Salt and pepper the squash.
   6. Put in the oven for 15-20 minutes. Serve and enjoy!
original recipe: The Forest Feast, by Erin Gleeson
And finally, for dessert…
Black Bean Brownies
(boyfriend approved!)
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-1 15oz. can beans, drained, rinsed well and patted dry
-2 large eggs
-3 tablespoons coconut oil
-3/4 cups cacao powder
-1/4 teaspoon sea salt
-1 teaspoon vanilla extract
-1/2 cup raw sugar
-1 1/2 teaspoons baking power
-optional: chocolate chips or crushed nuts
   1. Preheat oven to 350 degrees F.
   2. Lightly grease a baking dish (8×8 works)
   3. Add beans to a food processor and puree. Then add the remaining ingredients, except the optional chocolate chips and nuts.
   4. If the batter seems too thick, then add a little water and pulse again. The batter should not be too runny.
   5. Distribute the batter into the greased dish and add optional chocolate chips and nuts.
   6. Bake for 20-25 minutes. Remove from oven and let cool for about 10 minutes. Your brownies are ready to serve!  I poured a little unsweetened almond milk over mine to give them a little moisture. Enjoy!
original recipe: black bean brownies

You Are Invited! Slim Down For Summer and Join Me For A Summer Anti-Inflammation Detox

17327_10204034803084733_8189935535209272625_nWho else wants to feel totally energized, vibrant, and renewed this summer? Who wants to feel the best they’ve ever felt, lose some weight, and think more clearly than ever before? If this speaks to you, then join me this summer for an anti-inflammation detox and elimination diet!

Is a detox right for you? 

• Do you have trouble concentrating and/or staying focused?

• Do you feel tired or lethargic?
• Do you experience frequent colds or flues?
• Do you have joint pain or stiffness?

• Do you get frequent headaches?
• Are you overweight?
• Have you had a change in body odor or taste in your mouth?
• Do you have dark circles under your eyes?
• Does you skin lack luster?
• Do you have acne, eczema, or psoriasis?
• Do you have constipation (less than one bowel movement/day)?

• Do you have gas, bloating, or indigestion?
• Do you look puffy or bloated?
• Do you have high cholesterol or fatty liver disease?

If you answered “yes” to any of the following questions, then consider detoxing!

What is a detox?

A detox removes toxins from the body, almost like a “spring clean” for the soul to renew your inner self. We are exposed to numerous toxins every day, whether it’s through the air we breath, the food we eat, or the products we use. Stress is a very large contributor to inflammation too, and is also responsible for 75-90% of hospital visits.

As a result of all these toxins in our system, our body becomes inflamed. Although inflammation is typically the body’s natural, healthy immune response (think redness, soreness, or swelling), chronic inflammation often flies under the radar, disengaging the inflammation shut-off button. Chronic, low-level inflammation is also known as the “silent killer,” because it develops without pain and research shows it can lead to obesity, diabetes, cancer, Alzheimer’s, and heart disease among other illnesses.

There are different types of detoxes out there, but I want to focus on the anti-inflammation detox, because reducing levels of inflammation is SO critical for achieving optimum health and avoiding big health problems down the road. This anti-inflammation detox focuses on hormone balance, limiting stress levels, improving sleep, and the elimination diet, which are all important factors that’ll contribute to abundant health and wellbeing. Hormones control everything in our body from the reproductive system to mood, energy levels, sleep, and appearance. All of the sources I previously mentioned that cause inflammation also can cause hormonal imbalances, and create symptoms like irritability, fatigue, inability to lose weight, unhealthy food cravings, and even conditions like diabetes, osteoporosis, or heart disease.

Health Benefits To Expect From This Detox:

  • Improved hormonal balance and fat burning with better liver function.
  • Relief from the effects of harmful excess estrogen (sex hormone).
  • Reduced insulin and less inflammation.
  • Restored serotonin activity and enhanced mood, memory, and focus.
  • Maximized activity of thyroid hormone (energy hormone).
  • Support of the breakdown and clearance of cortisol (stress hormone) from the body.
  • Better appetite control, freedom from cravings, and enhanced fat burning through improved leptin levels.
  • Diminished cellulite.

From this detox you will also learn to identify food sensitivities and allergies, which I will get into more just below.

Detox Details

1. Media Detox

This portion of the detox might be hardest for most. Although you will not need to abstain from media entirely, the more you can power down (especially before bed), the better. This will help greatly to reduce stress levels and improve sleep.

2. Restorative Sleep

Getting quality sleep is extremely important for balancing hormones and reducing inflammation.  It also makes it easier for us to stick with our health goals.

3. Replace home goods, cleaning products, and beauty products with natural, chemical-free products

Although this can be costly, over time I recommend switching out products for natural, chemical-free, or homemade versions to reduce and eliminate toxins. Think about it, over 80,000 industrial chemicals have been developed in the last 80 years, and these chemicals are found in almost every commercial product you use! These chemicals completely disrupt hormone balance and contribute to life-threatening illnesses.

4. Stress Management

Most of us suffer from stress in some way, whether it’s environmental, from food, work-related, relationship-related, personal, or psychological. When stress goes untreated, it suppresses the body’s immune system and ultimately manifests as illness. Stress is also a huge contributor to digestive troubles. Throughout this detox I will be coaching participants on ways to reduce and eliminate stress, since stress also leads to inflammation!

5. The Elimination Diet

It’s hard to pinpoint food allergies or sensitivities, so this part of the detox will help you discover your trigger foods. Over 10 days, we will eliminate some of the most toxic or most commonly allergenic foods from the diet: sugar, processed foods and hydrogenated oils, alcohol, caffeine, corn, dairy, cigarettes, red meats, citrus fruit, peanuts, night shade vegetables, and gluten.

Don’t freak out. You may be thinking “well what’s left for me to eat?,” but that’s where I step in.  Not only will I be coaching you through this process, but I will also set up a support system with the rest of the group members. I will provide you with delicious recipes, meal plans, and whole food education, and don’t forget, I will be joining you for this detox too!

After the ten days of the elimination diet, then the real work starts. Over the course of about three weeks you will begin to reintroduce one food at a time back to your diet. Introduce a food, see how you feel after eating it for two days, then eliminate that food again and start with a new food for two days. This process repeats itself until you’ve tested out all types of inflammatory foods.

The great thing about this detox is that you will feel so much better afterwards that it’ll be easier to incorporate this type of eating on your own.  You’ll be resetting and refreshing your body, so you may even notice that you might not even crave some of the foods you used to crave before, making healthy eating way more convenient!

What You’ll Get With This Detox

For $50.00 (USD), you will receive health coaching, group support, recipes, meal plans, and tips to set yourself up for lasting health improvements!  My health coaching services are normally triple this rate, so take advantage of this opportunity!

Here is what to expect:

-the anti-inflammation overview packet

  • information I’ve compiled about the detox
  • detox Q & A
  • list of foods to eliminate
  • list of foods to include
  • types of activities to include

-tips and tricks that’ll help with the detox, but will also help you after the detox

  • stress management techniques
  • whole food education
  • identifying and deconstructing cravings
  • group health coaching with check ins a couple times a week
  • helpful tips to help you through the detox

-recipes and meal plan

  • a sample meal plan for 10 days
  • recipes for every meal

-group support

  • access to a Facebook support group with other members
  • a partner to share triumphs and set backs with and to have as an accountability coach
  • I’ll be regularly posting tips and tricks here to help with the detox

-unlimited email support with me

  • I’ll be available to answer any questions via email

Join Me!

If this detox speaks to you, then please write me an email so I’ll have your contact information!  This detox will begin the week of July 13, 2015, but it is important to give yourself at least a week leading up to the beginning of the detox to get yourself ready!

You can reach me via email at jessicakhealth@gmail.com and don’t forget to visit my website and sign up for my newsletter www.jkhealthcoach.com.