Appetite for Healthy Living- Holistic Nutrition Counseling

Peanut butter and jelly is so yesterday. Upgrade this traditional sandwich by including more nutrient rich breads, nut butters and fruit spread. This sandwich is the perfect combination of carbohydrates and a small amount of protein to fuel your body for performance and recovery. I wonder if Lance and Team Astana want the recipe?

Here I used:

• Sprouted grain bread which is not only high in protein and fiber but also easier for the body to digest. The sprouting process is also thought to cause less inflammation in the body.
• Almond butter which is more nutrient rich then the traditional peanut butter. It is high in protein, magnesium, folic acid, potassium, and vitamin E.
• Blueberries provide a natural source of sugar as opposed to those canned versions that often have various additives. Blueberries are rich in antioxidants to fight free radicals in the body.
• Flax seeds are a rich source of omega 3 fatty acids known to calm inflammation.

Ingredients:

1 slice of toast (sprouted grain or millet bread)

1 tbsp almond butter

 1 tsp flaxseed

 Agave nectar

 handful blueberries

 

Directions:

Spread almond butter on bread. Sprinkle flaxseed on top of nut butter, drizzle with agave nectar and place blueberries on top. With the flat side of the knife mash the blueberries creating a chunky spread. Place in the toaster or under the broiler on high for 2 minutes until lightly browned.

 

Yesterday, at the union square farmers market I was intrigued by this insanely unique looking mushroom. Turns out, this beautiful mushroom also has some serious medicinal value. According to Chinese medicine, the maitake (or hen of the woods) are considered an adaptagen, which helps to balance out the body. In addition, it is believed that they have cancer fighting properties. enhance the immune system and regulate blood sugar levels. There is even maitake extract you can buy to get this powerful healing food in your body.

Here I used them in my egg muffin recipe. I love making egg muffins because they are the perfect quick, to go breakfast. You can make a big batch and continue to enjoy them all week.

Mushroom and Spring Onion Mini Egg Muffins

1 head of maitake mushrooms

Black truffle oil

1 spring onion

8 organic eggs

Directions:

Preheat oven to 375. Line a pan with parchment paper and drizzle truffle oil over mushrooms. Sprinkle with salt. Cook in the oven for 8-10 minutes.

Meanwhile heat 1 tsp coconut oil in skillet over medium heat. Add chopped onion and saute until brown. Set aside.

Whisk eggs in a bowl. Add salt and pepper. Set aside

Pour vegetables into individual muffin tins

Pour egg mixture into muffin tins to about two thirds full

Bake in the oven for 25-30 minutes

Why am I not losing weight? Often times people wonder why they are not losing weight when they think they are eating a relatively healthy diet. Has this ever happened to you? Look at the list below and identify which scenario resonates with you... 1. Restricting calories...If you are having too few calories your metabolism will slow down and make it hard to lose weight. Instead, it will be easy to gain. 2. Believing that all calories ARE created equal... forget the saying "a calorie is a calorie is a calorie". There is a HUGE difference between eating 500 calories of leafy greens, and 500 calories of your favorite dessert. 3. Eliminating fats from your diet...including good fats in your diet with help you rev up your metabolism and keep you feeling full. 4. Skipping breakfast... we've all heard this a million times yet most of us are still doing it.  5. Not getting enough sleep...if you are not getting enough sleep or quality hours you are setting yourself up for an imbalance in hormones that will lead to weight gain. 6. Still caught in Atkins world...You need the right carbohydrates in your diet (think low glycemic load and high in vitamins, nutrients, fiber) such as leafy greens, fruits and gluten free grains. 7. Ignoring HOW you eat ...how you eat can be as important as what you eat. Are you relaxed, eating slowing, actually chewing your food? 8. Following the USDA Food pyramid ...Government isn't always right (but it looks like we are headed in the right direction!)  9. Not feeling satisfied with your "Primary Foods"...the nourishment you get off your plate is just as important as what you put on it- your relationships, career, exercise and self care. 10. Not eating the right proportion of proteins, carbs and fat for your body... we are all unique. What works for your friend may not work for yourself.

...Want to find out how you can lose weight, boost metabolism and get healthy for good? Join me in my upcoming teleclass: "Ditch The Diet: Boosting Metabolism" May 20th 7pm est.  Click here to register

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Congratulations on making it through another winter. If you are like most people you may have accumulated some extras this winter- extra weight, extra belongings and extra mental baggage. In excess, these extras contribute to poor health. During the winter, many of us tend to get into the same day-to-day routine, losing sight of what we really want out of life.

That is why I love Spring. It represents the time for change and renewal. Time to give your mind, body and lifestyle a transition...

Spring is known as the time to "clean up" what's not working both physically and emotionally. So throw out some of that stuff you have accumulated, say goodbye to your past and welcome the new energy of your happy, healthy future.

Curious if You Could Use a Cleanse?  

v Have you accumulated some extra weight during the winter?
v Is your skin looking or feeling dull?
v Are you feeling congested or filled with mucus?
v Have you been feeling stuck or stagnant in your life?
v Is your body not feeling like it's at optimal levels?
v Did you spend the winter in hibernation?
v Consumed a lot of alcohol, processed or sugary foods?
v Does your metabolism feel a bit slow and sluggish?

If you answered YES to any of the questions above, you owe yourself to do a Spring Cleanse.  
So How Should You Do a Spring Cleanse? Try These 4 Proven Strategies...

1. Spring Clean Your Closets. Get rid of any clothes you have not worn the past year. Chances are if you haven't worn it by now you won't wear it again  (unless it's a classic staple that you know will come back in style) Donate your clothes to charity or sell on ebay...

2. Spring Clean Your Pantry. Throw out anything with hydrogenated oils, high fructose corn syrup, refined flours, artificial sweeteners and packaged foods with ingredients you can't pronounce...This site will even tell you how long foods stay fresh and tasty. http://tinyurl.com/dezg87
 
3. Spring Clean Your Mind. While you're cleaning out your body and home, don't forget to spring-clean your mind. Throw away negative thoughts and habits you've been harboring that no longer serve you and set a goal to try something new and exciting this Spring. What are your deepest desires? Make a "Desire list" that you can be sure to cross off when completed...
 
4. Spring Clean Your Body. Give it a break from rich and complicated foods by cleansing for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Did you know that cleansing can clear skin, reduce belly bloat, eliminate sugar cravings, make you sleep better and boost your metabolism?...

Want more support around doing a Spring Cleanse?
 
When you sign up for my Upcoming Boosting Metabolism Teleclass, you will immediately receive the "Spring Cleanse Guide" in your inbox, with 6 cleanse solutions for you to instantly implement.

Ingredients:
4 cups mache
1 bunch asparagus
1 small zucchini, julienned
1/2 cup sliced radishes

Dressing:
2 tbsp fresh lemon juice
1 tbsp minced shallot
2 tsp dijon mustard
½ cup extra virgin olive oil
Salt and pepper to taste

Directions:
1. Bring 2 inches of water to boil in a large saucepan.  Fill a medium bowl with ice water and place by the stove.
2. Trim asparagus, cutting off stems and removing remaining tough skin with a vegetable peeler. Slice asparagus in thirds on the diagonal. Place asparagus in the boiling water for 3 minutes. Transfer the asparagus with a slotted spoon to the ice water.
3. In a small bowl, whisk together lemon juice, shallot, dijon, olive oil and salt and pepper. Set aside.
4. In a large bowl toss together mache, asparagus, zucchini and radishes.
5. Pour the dressing over the greens; gently tossing to coat.

I finished day 1! I started craving some cooked foods for dinner last night, but pushed through the short craving. I put together some raw veggie sushi and salad with a spicy almond dressing.  It was very filling and satisfying. It got me thinking how so often when people are eating nutritionally deficient foods they are never full. After a big meal, they will usually be hungry minutes later. Instead, eating mineral rich foods often keeps us satisfied and satiated.

This morning I made a powerful smoothie blend: Peach-Blueberry-Banana-Spinach and Wheatgrass. It was actually very tasty. Ready to go for a run!