Banana and Peanut Butter Muffin Recipe

Banana and Peanut Butter Muffins

This recipe is grain free, gluten free, refined sugar free, low on the glycerin index, low in unhealthy fats but a good source of healthy fats (in a small amount), high in protein and can even be a meal replacement like a protein or power bar!

Ingredients
3 over ripe bananas (small to
Medium size)
1 tbsp honey
4 tablespoons of Earth Balance coconut & peanut butter spread
1/8 teaspoon of himalayan salt
2 cups almond meal
3 heaping tablespoons of shredded coconut
1/8 teaspoon cinnamon
2 tablespoons organic vanilla extract
1/2 cup of water
11 scoops of unflavored Tera’s Whey protein powder (sold at Whole Foods)
Directions
Preheat oven to 350 degrees. Mash bananas well. Mix all other ingredients into bowl. Add water. Mix until smooth batter. Spoon into baking cups or muffin tin. Bake for 12-24 minutes until center is no longer goopy. Test for readiness by poking with tooth pick or fork. Remove and allow to cool. Makes 12-15 muffins.

 

Pumpkin Protein Muffins Recipe

Pumpkin Protein Muffins

I am a huge fan of figuring out ways to take my favorite foods and turn them into healthy, balanced and organic versions. This recipe is exactly that! Pumpkin pie meets protein bar in a gluten free, low carb, delicious organic muffin!
 
I have never found a protein bar on the market that truly is healthy and balanced.
Most have tons of toxins, carbs, sugars or artificial sweeteners or non animal based protein sources like soy (these do not have the same amino acid profile as animal based protein and therefor does not support dense muscle the way animal based proteins do).
 
So I have found ways of making my own gluten free, low carb, organic whey protein muffins as a replacement for the ‘power’ or ‘protein’ bar!

 

Ingredients
1 1/2 cups organic pumpkin (cooked and puréed)
1 teaspoon pumpkin pie spice
1 teaspoon cinnamon
A dash of ground nutmeg
1/2 cup chopped pecans
1 1/2 cups almond meal
6 scoops of Tera’s Whey (unsweetened whey protein)
1 whole egg
1 teaspoon raw organic coconut oil
6 packets of stevia
2 tablespoons of honey

 

Directions
Stir all ingredients into a bowl. Mix well until blended.
Spoon into baking cups or cupcake tin (or in a 6×6 shallow pie tin).
Bake on 350 for 12-15  minutes. Use a toothpick or a fork to test readiness. Remove from heat and allow to cool for 15-30 minutes. Serve and enjoy!

 

Fusion Chili Recipe

Fusion Chili: The Healthy Comfort Food

When the weather is stormy, I always want to stay in and snuggle up with a bowl of something warm and delicious. Last week here in Southern California we had some much needed rainy days. I was hit with inspiration and decided to create a fusion chili recipe that is both delicious and provides a healthy balance of nutrition with a number of great medicinal benefits! This is one comfort-food recipe you can feel good about snuggling up with.

This is a bulk recipe that makes approximately 6-8 servings! It is great to make at the beginning  of the week, eat half and freeze half for later. Always use organic ingredients whenever possible.

Health Benefits

Cleansing, anti-inflamitory, and good for dry skin.

 

Ingredients

2 16oz. jars marinara sauce
1c. cooked chick peas
1c. cooked black beans
1c. cooked split peas
1c. cooked red lentils
1tbsp chopped raw garlic
2tbsp turmeric
1tbsp cayenne pepper
1tbsp Himalayan salt
1-2tbsp red pepper flakes
2 large beets
1 small acorn squash
3/4 lb ground buffalo meat
3 chicken breasts (boneless and skinless)
1 1/2c. mushrooms
1/2 large onion
Handful of fresh cilantro
1 avocado
1-2tbsp coconut oil
Hot Sauce

Daiya shredded cheese is dairy free, made with coconut oil, and can also be substituted or any organic cashew cheese.

Directions

1) Preheat oven to 425 degrees.

2) On stove top in a frying pan that is lightly greased with the coconut oil cook the ground buffalo meat on a medium flame. Using a spoon break up the raw meat into smaller pieces and sauté it until cooked thoroughly. Remove from the pan and place to the side. Then chop the onion and sauté the onions in the same frying pan on medium heat, stir frequently. Remove from heat once lightly browned.

3) Place chicken breasts in a baking pan and place in the preheated oven. Place the whole acorn squash next to the pan directly on the oven rack. Bake for 15-20 minutes or until the chicken is no longer pink inside. Then remove the chicken and place to the side to cool. Turn up the oven temperature to 475 degrees and continue cooking the acorn squash for another 40 minutes or until soft in the center. Remove from heat and place to the side to cool.

4) Boil the beets in a pot until beets are soft (about 15-20 minutes), then drain and set them to the side to cool.

5) In a large pot mix all the pre-cooked beans/legumes and the 2 jars of marinara sauce. Turn flame on to medium. Add onions to the large pot. Slowly mix in the salt, Cayenne pepper, Turmeric, garlic, raw mushrooms, cooked ground buffalo and red pepper flakes. Stir well.

6) Slice the beets into small cubes and add to the large pot.

7) Using clean hands, shred the chicken breasts into tiny strips and then add to the large pot, stir in.

8) Taste the chili and decide how much heat you want to add, then starting SLOW add a bit of the hot sauce, stir and do another taste test before adding more. Repeat this a few times until the spice is to your liking.

9) Turn heat down to a low flame and cover the pot with the lid.

10) Once the acorn squash is done and cooled, cut it in half, scoop the seeds out into the trash and then using a large spoon scoop out the inside flesh of the squash and then add it to the chili. Stir well.

11) Cook for 15-30 minutes and remove from heat.

12) Slice avocado into thin strips.

13) When you are ready to serve, scoop into bowls, and place 3 avocado strips on top of the chili. Then add some fresh cilantro and 1-2 oz. of the Daiya cheese. ENJOY!

 

Demystifying “The Master Cleanse”

Is the Master Cleanse Healthy?

The Master Cleanse, like many popular health trends, is actually NOT healthy for you at all. First and foremost, I want to challenge EVERYONE to do your research before trying something new. While researching it, ask yourself ‘is this balanced’? ‘If I were to do this for 30,60, 90 days would I be healthy in the long term? Can it sustain me and give my body what it needs to function’? If the answer is ‘non’, skip it and opt for a more balanced approach!

Here’s why the Master Cleanse is NOT good for your body:

  1. It starves the body of macro and micro nutrients it needs to function. Long-term effects of doing this cleanse over an extended period of time as similar to that of people suffering from malnutrition and anorexia!
  2. It throws your brain function and hormones out of balance. Our brains need nutrients like healthy fats to function and keep our hormones in balance!
  3. It puts the body into starvation mode so your body destroys its own muscle! Ok, let me explain that a bit more, when people report losing a ton of weight on the Master Cleanse what they have actually lost is more muscle than fat. In fact, after doing the Master Cleanse a persons total body fat percentage may actually INCREASE! Why? Because they have lost muscle and so their overall body fat percentage is higher then when they began. Ever heard the term ‘skinny fat’? That’s what that is, a smaller outward appearance but an overall higher body fat percentage…not only is that not balanced, but it is unhealthy!
  4. It is rough on the liver and kidneys…why? Because the Master Cleanse’s calories mostly come from the maple syrup which is sugar. So this diet fad or so called cleanse actually dumps a ton of sugar onto the system and stresses your organs in a similar way as alcohol!
  5. It breeds yeast in your body. Yeast feeds on sugars. Yeast can cause a number of problems when there is an over growth of it in your body. Short term yeast symptoms you may see with the Master Cleanse are bloating and increase of fat around the belly area.
  6. It causes weight gain when you come off the cleanse. The Master Cleanse puts the body into starvation mode (which causes the body to store EVERYTHING…especially fat) and slows the metabolism.

This is one fad we recommend skipping!

 

Mexican Scramble Recipe

Mexican Protein Scramble

I love eggs…well, let’s say that I love what eggs do for the body nutritionally speaking. But let’s get real…eggs can get boring! I am always trying to create new and eggs-cellent recipes! Here is a high protein and delicious twist for your morning eggs. Hope this helps you get out of your egg-rutt (if you are in one)!

This recipe provides a meal that is complete with proteins, healthy fats and carbohydrates that are low on the glycemic index (if you or someone you know struggles with diabetes please share this with them)

Ingredients

1 tbsp coconut oil
5 eggs (4 whites, whole egg)
1/2 cup cooked black beans
1/2 onion
1/4 cup shredded cheese
2 tbsp salsa
small handful cherry tomatoes
small handful fresh cilantro
Himalayan salt

Directions
  1. Lightly grease skillet with coconut oil.
  2. Dice onion and cook on medium heat until lightly browned and then remove the pan from the heat.
  3. Crack 4 eggs into bowl and strain in egg whites, then add one whole egg. Beat. Sprinkle in the cheese.  Add salt.
  4. Cut cheery tomatoes in half and add into bowl. Tear the cilantro leaves into small pieces and put 1/2 into the bowl and leave the remaining half out to be used on top of egg scramble after it is cooked. Add black beans (that have been precooked). Mix and then pour into the flying pan.
  5. Cook on low heat and using a spatula fold the eggs into each other as is cooks (every minute or two) until cooked thoroughly. Top with salsa and fresh cilantro…serve and enjoy!

 

Grain-Free Pizza Recipe

Grain-Free Pizza

Let’s face it almost everyone loves pizza!
What a sad world it would be if we could never eat it. I always say, ‘all things in balance’. Well with this recipe you won’t be adding any negative marks on your balance sheet at all! Here’s a guilt free, cheat free, healthy and balanced version of pizza for you to enjoy. It is grain free and gluten free!

Crust Ingredients
1 cup almond meal
1 whole egg
1-2 tbsp coconut oil
Himalayan salt
Crust Cooking Directions
  1. Preheat oven to 350 degrees.
  2. Grease 9-inch round baking pan with coconut oil.
  3. Pour crust mixture into pan.
  4. Press the mixture until there is an even later filling the entire pan.
  5. Bake for ~30 min.
  6. Remove from oven and cool for 30 min.

Topping Ingredients
1/2 cup marinara sauce
1/4 cup pesto
3/4 cup shredded cheese
1 onion
1/4 clove garlic
3/4 cup chopped mushrooms
1 6-8 oz. chicken breast (sliced)
1 red pepper
1 lemon
1/4 head broccoli (~1 handful)
Himalayan salt
Cooking Directions
  1. Squeeze half lemon on chicken.
  2. Season with pinch of salt.
  3. Bake chicken breast at 425 degrees for 15-25 min.
  4. Boil small pot of water. Cut broccoli into pieces and add to boiling water. Cook until tender. Drain and let cool.
  5. Dice onion, pepper, and garlic.
  6. Lightly grease a saute pan with remaining coconut oil.
  7. Place onions, pepper, and mushrooms in pan and cook on medium heat for a few minutes until onions are lightly brown.
  8. Take crust and cover evenly with 1/2 cup of marinara sauce. Add pesto to the center.
  9. Add veggies and chicken breast toppings
  10. Sprinkle cheese evenly and bake at 350 degrees for 20–30 min. until cheese is slightly melted.
  11. Allow to cool, enjoy!
Recipe makes 9-inch pizza, serves 1-2 people

 

 

Preparing for the Holidays

Preparing for the Holidays

Invest in your holiday wellness with a good game plan!

The holidays are just around the corner! I will be posting on topics like relationships, emotional wellness, holiday fitness and nutrition and of course on the much dreaded post holiday weight issues…but since I am all about balance, holistic (whole person wellness) and prevention, let’s talk some preventative measures today.

This holiday season, eat small, eat often, and move more!

Let that be your mantra this season along with ‘All things In Balance’! It is important to enjoy the holidays but doing so without causing problems later. So let’s break down this preventative statement, eat small, eat often, and move more into simple action steps:

Eat Small
I’m not saying ‘don’t eat the cookie’, I am just saying ‘don’t eat the whole jar at once’! Try to eat small portions for each meal. This will help you burn off the calories and use them up versus end up storing excess calories as fat!

Eat Often
Instead of falling into the typical holiday meal pattern of gorging ourselves with a few massive meals, eat often, every three or four hours! This will keep your metabolism functioning at a high pace and also facilitate your digestive system to properly digesting and absorbing nutrients.

Move More
I know, I know, aying around all day can be a huge part of your families holiday traditions. Well, it’s time to make some new ones. Move more and often! Get up, get out and move! Drag the family out as well and build a snow man, play a game, take a walk, or even set up an active game in the living room or head to the gym for a family workout or yoga class.

 

Healthy Protein Powders

What are healthy protein powders?

Just because a protein powder is a supplement does not mean it has ingredients that are healthy or high quality. Here is a simple reference guide to what is good and what is not in protein powder supplements.

First lets get the ‘animal source versus plant source’ debate out of the way.

Plant based protein is fast digesting (too fast to deliver protein to the muscle over a period of time when and how it is needed…fast digesting proteins usually can not be absorbed and all be put to use by your body) and even more importantly DO NOT have the same amino acid profile that animal based protein has. So stick with either whey protein or egg white protein for your choice of protein powder!

Next, avoid all artificially sweetened protein supplements like the plague! Always choose protein supplements that are sweetened with stevia!

Always try to find organic, grass-fed whey for your whey protein supplements.

Here are the whey protein supplements that we recommend:

Tera’s Whey

Whey Factors

 

For egg-white protein, here is our top pick:

This is unflavored so you will want to mix it into a smoothie using a small amount of fruit and almond milk.

 

Blueberry Pancake Recipe

Organic Blueberry Pancakes

Healthy breakfast trend. Thin gluten-free pancakes with banana, blueberries, goji berries, sesame, and chia seeds.

Ingredients

5 large eggs (egg whites only)
3 stevia packets
1/2 tbsp cinnamon
1 tbsp coconut oil
1/4 c. blueberries

Directions
  1. Crack eggs, remove yolks, and beat egg whites.
  2. Mix stevia, 1/2 tbsp cinnamon, and blueberries in a bowl with the egg whites.
  3. Coat small frying pan with coconut oil.
  4. Pour mixture into pan and cook on low for 2-4 minutes.
  5. Flip and cook for 1-3 minutes on the opposite side.
  6. Serve and enjoy!
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