A Nutritionist Hosts A Brunch

Social culinary experiences are super important to mental health, cultural nostalgia and to the strength of relationships with food. Food is my medicine, but its also something I take great joy in. The shopping, preparing and eating. I love sharing this passion and knowledge with people I care about. So, From time to time, I like gather my favorites and host a meal... Since brunch is my ultimate meal (seriously Id eat it for every meal if I could) It tends to be brunch that I go after. I usually make two main dishes and have my guests bring some extras. Today I hosted a few of my friends, who have a wide variety of beliefs, tastes, and restrictions. So I tried my best to accommodate everyone, and It was beyond delicious. I want to share my experience with you, and my recipes for a few of the hits, at my brunch.

Super Coconutty Matcha Cups

 

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These delicious treats are completely vegan, and can be modified to meet restrictions of just about anyone. These are no bake, healthy fat full, and semi sweet, with clean burning, long lasting energy. Easy and quick, and a total crowd pleaser!

Ingredients

1 cup coconut oil

1 cup creamy coconut butter 

½ cup full fat coconut milk, refrigerated overnight

½ tsp matcha green tea powder

1 tsp maca root powder

¼ tsp ground cinnamon

¼ tsp Himalayan salt

2 tbsp maple syrup (optional)

1 tsp pure vanilla extract 

1/2 cup rolled oats (optional)

1 cup finely shredded coconut 

1/2 cup pumpkin seeds (optional)

INSTRUCTIONS

1. Add all the ingredients except for the oats, and shredded coconut, to a large mixing bowl. Note that your coconut oil + coconut milk need to be firm, so refrigerate for a bit before you get started. 

2. Mix on high with a hand mixer, until whipped and fluffy

3. Fold in the oats for fiber + texture

4. Use a spoon or ice cream scoop to portion each cup into its cupcake paper, or form into small balls

5. Sprinkle coconut shreds on top and put them in the freezer for 20 minutes or until hardened

6. Transfer your finished energy cups to an airtight container and keep refrigerated for up to 2 weeks.

These can be eaten straight out of the fridge but they are even better when you let them sit at room temperature for 10 to 15 minutes before to eat them.

Benefits

Maca - 

·       Balances Hormones

·       Increases Energy

·       Aids in fertility

·       Improves Skin + Hair

Matcha - 

·       Is bursting with antioxidants including the mighty EGCg

·       Abundant in fiber, vitamins + chlorophyll

·       Mood + focus booster

·       Enhances metabolism + burns calories

·       Contains selenium, vitamin C, chromium, zinc + magnesium

·       Reduces cholesterol + blood sugar

Coconut - 

·       Medium-chain triglycerides (MCTs) a calorie burning machine

·       Can Kill dangerous microorganisms

·       Reduces hunger

·       Contains fatty acids that can boost brain function

·       Improves significant risks like Total, LDL and HDL cholesterol,                 which may translate to a lower threat of heart disease

 

 

 

 

                       

   Turkey + Kale Fritatta

 

Pumpkin Seeds - 

·       Balances Blood Sugar

·       Hormone Balancing Power

·       Heart + live health

·       Contains tryptophan, an amino acid that aids in restful sleep

·       Anti-inflamatory

·       Prostate health

·       Great source of fiber and Omega3’s

·       High in zinc, great for immunity

·       Heart Healthy

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This yummy AM entree is a wonderfully filling option that will feed 8-10 people. I made it whole30 compliant but you could top it with a cheese of your choice, or substiture turkey for sausage, bacon or salmon. You could even remove the turkey all together and add more peppers, kale, spinach, zuchini etc. to make it veggitarian. Great creative, this dish is hard to mess up.

Ingredients

 

2 Yukon potatos

1 large yellow onion

1 lb ground turkey

1 bundle kale

1 yellow bell pepper (I used yellow but you can substitute for the color of your choice)

4 tbsp full fat coconut milk

6 eggs

1/2 cup melted ghee (or butter)

Salt, chili powder, black pepper, parsley to taste

Instructions

 

(preheat oven to 350)

1. Use melted ghee to coat your pan. Use a large cast iron skillet, a muffin tin or a glass cookware

2. Slice yukon potatos into very thin slices and overlap them to over your pan.

3. Sauté finely chopped onion and bell pepper, until onion is soft and start to become translucent, add in turkey and seasoning and cook till brown 

4. Chop kale and add to the turkey mixture. while that cooks, whip eggs with coconut milk in a bowl (add salt and pepper to taste)

5. Spread turkey mixture evenly over the potatoes. 

6. Pour egg mixture on top and place in the oven for 30-35 minutes.

Enjoy! I top mine with my favorite salsa, or hot sauce for some kick!

 

 

 

A 13 Step Guide To Balance + Mindfulness

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A follow-up to my last post about new year's resolutions... Here is a 13 step energetic reminder the really spoke to me while in studying holistic nutrition + Chinese medicine. It's helped to put some things into perspective. For those of you struggling with the side effects of your new years resolution (Whole30 crew keep reading there's more advice specific to you)... it may get worse before it bets better, but it always gets better!

1. Eat breakfast or any nutrient dense foods in the morning when your body can assimilate the most from food.

2. Don’t wait until you are starving to eat. If you wait till you are hungry to eat, your blood sugar has already dropped and you will be more likely to crave sugar and/or refined carbohydrates.

3. Avoid eating while angry, under stress, or with people you don’t like. Your food will not digest properly if you are angry or upset. Enjoying your food and being content when you eat allows our bodies to literally accept the food more effectively into our systems.

4. Eat slowly and thoroughly and breathe! Chew your food well! Carbohydrate digestion depends on the enzyme salivary amylase, which is found in the mouth. Challenge yourself to make a habit of chewing your food until it is all one consistency. Breathing relaxes your nervous system ensures better metabolism and digestion.

5. Practice eating mindfully. Sit down, turn off the television, put down your book and avoid unpleasant conversation with yourself and others.

6. Toss the microwave! Studies indicate they damage or have a negative effect
on our bodies. From a TCM perspective, microwaving renders the food energetically dead.

7. Include a good amount of cooked foods in your diet. Between 40-100% depending on season, constitution and health. Humans have evolved to require cooked food in order to obtain the energy needed to nourish our brains and thrive.

8. Refrain from drinking any liquids with your meals. Drinking liquids with meals will dilute the enzymes and acids necessary for proper food digestion. Drink 20 minutes before or after your meal. A cup of warm tea or glass of wine may enhance digestion.

9. Eat a variety, eat simply. This is not a contradiction. Eat a variety of food over a day or week, but make your meals simple and avoid complex combinations of foods within the meal itself.

10. Eat until you are satiated, not until you’re full.

11. When possible, eat dinner by 7pm. Your body is less capable of digesting heavy or complex meals at night.

12. Don’t chill the Spleen. The digestive process needs warmth. Too much raw, cold, frozen foods or iced drinks will dampen the digestive fire.

13. Give thanks for your food and thank yourself for eating consciously. Prepare food with love and consciousness.

 

 

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Hey January Whole30 challengers, or anyone doing a sugar detox, or a cleanse, or an elimination diet, or.... wait anyone who had a resolution.... Here is what to expect and why.

 

Even if you were eating fairly clean before, (or at least you thought) beware of the detox symptoms! If there's one thing the Whole30 taught me, it's that they put sugar in everything.  Your body is craving it... I know, I know. Sugar is a drug! Well according to your brain... there is no difference. so here's what to expect in the next few days, the dirty detox has already started to rear its nasty head for some of you... Hang in there!

 

FATIGUE - BREAKOUTS - IRRITABILITY - HEADACHES - WEAKENED IMMUNITY - HOT FLASHES AND COLD SWEATS

Your blood sugar will take time to stabilize. Stay strong. We have over 800 hormones in our bodies, and their job is to communicate with each other to convey functionality. When one hormone gets off balance, his 799 friends get really confused, because his communication turns into something resembling Charlie Brown's teacher. Sugar is a massive hormone disruptor, the good news is, your cells are constantly renewing, so it won't take long to balance itself out. Water, protein, fat and fiber will be your best buds. Like drink so much water you feel like you might drown. There's a light at the end of the tunnel, usually around day 5-8...

 

DEEP, RESTFUL SLEEP - IMPROVED CONCENTRATION - SUPERHERO DIGESTION - EASY TO SLEEP, EASY TO WAKE - LESS JOINT PAIN - AUTOMATIC MINDFULNESS

You're being so deliberate right now, rightfully so with all the new rules... and the changes will cause your body to be off balance and exhausted. Here comes the good part, this makes it so much more noticeable when the cloud of imbalance is lifted from your brain and your new normal will be energetic, sharp, regular (I'm talkin poop) optimistic and MINDFUL.... the list goes on and on!

I'll be posting some more tips on my Instagram story and Facebook page in the days to come. Go check it out. It's all about intension. Im here for you. Hang in there, you're doing great!

#theyearofyou

Whats in a blog?

     As long as I can remember, family members have always told me I should be writing a blog. I write songs, I wrote album and show reviews, I wrote biographies and press releases... but somehow the idea of a blog seemed foreign. Here we are 20 years later and blogs are apparently still a thing. Not only are blogs a valuable resource to get information and education to my clients and future clients, bringing them skincare, beauty, holistic nutrition, wellness, lifestyle and life balancing support, but... they can generate buzz, drive traffic, and add value and excitement to my business. Who knew? Looks like a win win here.

So here is my blog. I don't know how this is going to go, and Im new, so bare with me. But, Im excited to share with you, and Im glad you're here. Feel free to follow us on our social media accounts (facebook and instagram) to join the conversation! We do tons of giveaways, workshops, and events! Get involved!

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