Delicious Paleo Fudge

Healthy Living is so much easier when we don't feel deprived. That's why I'm alway so exited when I find delicious recipes with reasonably healthy ingredient lists. 

Thank you Paleo Mom for this A-MAZING Fudge recipe with only 4 ingredients! 

I made a half batch tonight and after the kids snuck into the kitchen there was hardly anything left for me!

Next time I think I might add some essential oils (mint anyone?), different nuts, or using it as a base layer for a homemade granola bar. 

Enjoy!

Loving my new Planner

I had the great pleasure of meeting with Beth Malecki of Positively Balanced the other day. She has created the most beautiful AND functional planner I have ever seen. All in a fairly small packaged! 

Features include:

• Vision Board
• Life Goals
• Important Dates
• Personal Health Info
• Monthly Body, Mind, and Spirit Goals
• Monthly At-A-Glance Calendar 
• Monthly Financial Budget 
• Weekly Goals and Shopping Lists
• Daily To-Do, Events, Fitness, Meal Planning, and Gratitude 
• Pockets, Stickers, and much more!

Here's what Beth has to say about her Planner:

The mission of Positively Balance is to inspire women to live life with a positive attitude and create balance within it. Our cornerstone product, the Positively Balanced Life and Fitness planner supports that mission. One of the core values and goals I wanted to achieve with the planner was to encourage  women to make their health and fitness and priority. The planner provides a place for women to track all important pieces of information including goal setting, budget tracking, meal planning and, most importantly, a daily workout box with motivating reward stickers to help women schedule daily exercise. Each day ends with a gratitude box for daily reflection on the positives in life. 

I've been using my Planner for a couple weeks now and I wish I had it years ago! You can get your own copy at Postivitely Balanced. Or by signing up as a coaching client with me at Second Nature Health Coaching!

Season of Change

I’ve never understood the New Year’s Resolution. Yes it is a new year, which may seem like the perfect time for change, but it happens in the dead of winter - a time when our bodies are in a state of hibernation, rest, and reflection. Spring, on the other hand, is just around the corner and happens to be the season for change and possibilities. So as we sit here in limbo between reflection (winter) and change (spring), it is the perfect opportunity to dedicate a bit of time to developing your ideal plan for a renewed you this 2014.

This year I’d like to propose you challenge the idea of a New Year’s Resolution in favor of a new paradigm – the intention. In many cases, a New Year’s Resolution is a vague wish. Intentions, however, are the opposite and include a plan of action, vision, and specific end goal, which can be very effective. Try this:

1. Get clear on what you want. Jot down thoughts or draw pictures as they relate to your ideal vision for 2014. Then create a detailed plan for how you will achieve this vision.
2. Create a vision board by gathering images and words that pertain to your goal. Hang the collage in a spot where you’ll see it often.
3. Do something to make your desire happen. Think baby steps!

After you’ve set your intention, it is important to discover your motivation so that when you find yourself wanting to just go back to your old familiar habits or faced with setbacks that you can persevere. To find your motivation, ask yourself: what is it costing me not to take action? And make sure to look deep and think not just of the immediate consequences but keep asking “then what?” until you get to the bottom of it and tap into the emotions that come with the outcome. Ask yourself “then what?” at least 5 times and see where it takes you. When you get to the emotional root of the issue, you know you’ve found your true motivation, which will make you more eager to stick to your plan and work harder to accomplish your goal!

Next, I’d like you to label your setbacks and find support. What is preventing you from reaching your goal? Most likely your answer boils down to stress, which may manifest as frustration, fatigue, anxiety, or depression. Stress management can be approached holistically from many angles to improve concentration, energy, mood, and efficiency. Here are a few of my favorite stress-busters:

• ·      Sighing is a completely natural function. We are all born knowing how to sigh, can do it subconsciously, and it is the last thing we do before leaving out earthly bodies. Do this several times and you will begin to notice your breath naturally comes and goes like an ocean wave.
• ·      Exercise, especially cardiovascular exercise, releases endorphin, which is a feel-good hormone. It will take your mind off your stressors as well as your normal comfort “food” (whether that be fat, salt, sugar, or another crutch like caffeine, smoking, etc.).
• ·      Often the reason many of us are so stress is due to stifled creativity (self-expression). Our days are consumed by to do lists, habits, and structure that we rarely take the opportunity to create anything, be free or enjoy life. However, the freedom of creativity is awesome for relieving tensions, improving your health and boosting your mood.
• ·      Reducing your intake of sugar and other processed and refined foods helps eliminate blood sugar fluctuations, which lead to mood swings and anxiety.
• ·      Stay hydrated. A hydrated body removes toxins from the blood stream, prevents headaches, reduces fatigue, and helps the mind work more clearly.
• ·      Time spent in nature has been proven to have mental health, cognitive, and physical health benefits for both children and adults and it also helps develop important life skills and characteristics.
• ·      Essential oils are powerful aromatic liquid substances that are extracted from plants and have great medicinal properties. Look for uplifting citrus scents, calming chamomile and lavender, and invigorating mints.
• ·      Spending time with friends is excellent way to reduce stress and receive encouragement as you work to achieve your goals.

As you set your intentions, discover your motivations and support your growth process, don’t forget to include a plan to celebrate your achievement! And always remember, renewed moms are the best moms. Welcome to the season of possibilities!

* As published in Wise Mom, Spring 2014 Edition, Cover Story, Page 14. The Wise Mom is a quarterly, membership-based, digital magazine for the Holistic Moms Network, featuring articles from holistic healthcare practitioners and parenting experts. *

Gluten Free Pancakes

Gluten Free Pancakes

½ c buckwheat and ½c oat flour
1 tablespoon raw, unfiltered honey
1 teaspoon baking powder
1 teaspoon baking soda
¼ teaspoon celtic sea salt
1¼ cups milk or milk substitute - I prefer oat or coconut milk
1 large egg
½ teaspoon pure vanilla extract

Makes about 15 pancakes. We top with jelly, applesauce, or fruit but you could also do maple syrup or butter. Serve with fresh fruit, bison bacon, scrambled eggs, etc. 

Tip: I typically double or triple the recipe and then reheat in the toaster for breakfast throughout the week.

"Green" Smoothie for Beginners

Green Smoothie for Beginners

Ingredients:
1 cup coconut milk, rice, almond or hemp milk

1 large banana

1 tablespoon whole or ground flax seed

1 cup spinach, kale, or mixed baby greens

1 cup frozen berries

1 teaspoon cinnamon

1 splash pure vanilla extract
Ice (optional)

Combine all ingredients in blender; blend until smooth. The kids will think they are having dessert for breakfast!

Why choose:
Non-Dairy milk - Cow's milk is frequently the cause of (or contributes to) numerous health issues, specifically digestive and skin issues in children and arthritis and heart disease in adults. When choosing a non-dairy milk, consider the pros and cons of each products sugar, protein, and nutrient content. For example, soy milk has phytoestrogens but is a decent source of vegan protein while hemp is high in omega 3 (good fats) but low in protein. If choosing dairy milk, try milk from goats or sheep, otherwise opt for milk from organic, grass fed cows to increase the nutrient content.


Flax seeds are a great source of "good fats" and fiber.


Leafy greens are a nutritional powerhouse - rich in vitamins, minerals and phytonutrients. 


Berries are rich in antioxidants which prevent cell damage and disease.


Cinnamon is anti-fungal, anti-bacterial, helps regulates blood sugar and cholesterol, and reduces pain.  

Garam Masala Roasted Veggies

Garam Masala Baked Veggies

Ingredients:

4 cups cauliflower and/or root veggies

2-3 dashes of Seasoning Mix

olive oil

Seasoning Mix

1 Tbsp ground cumin

1/2 tsp ground cloves

1/2 tsp ground nutmeg

1-1/2 tsp ground coriander

1-1/2 tsp cardamom

1-1/2 tsp ground black pepper

1 tsp ground cinnamon

Store leftover seasoning in an airtight container and label for future use.

Preheat oven to 400 °F. Wash and cut vegetables, then sprinkle lightly with Seasoning Mix. Place veggies, onto parchment covered baking sheet and lightly drizzle with olive oil and mix to coat. Spread into a single layer. Roast about 20-30 minutes  for cauliflower and 45-60 minutes for root veggies.   

This recipe is great on cauliflower alone but is also delicious on a combination of sweet potatoes, beets, onions, turnips, carrots, etc. You can mix the two but let the root veggies cook for 10-15 minutes or so before adding the cauliflower or it may burn.

Benefits:

Clove is beneficial for reducing inflammation of the mouth/throat and relieving/preventing digestive upset (nausea, vomiting, diarrhea, gas, etc). 

You can learn about all the MANY benefits of cumin here http://wellnessmama.com/5607/herb-profile-cumin/

Nutmeg is beneficial for stimulating the brain, reducing depression, eliminating stress, reducing pain, relieving indigestions, aiding in sleep, and improving skin condition.

The health benefits of coriander include its use in the treatment of skin inflammation , high cholesterol levels, diarrhea, mouth ulcers, anemia, indigestion, menstrual disorders, smallpox, conjunctivitis, skin disorders, and blood sugar disorders, while also benefiting eye care.

Cardamom is used for the treatment of mouth ulcers, digestive problems, and even depression. 

Black pepper improves digestion, promotes sweating and urination, has antioxidant and antibacterial effects, and stimulates the breakdown of fat cells.

The health benefits of cinnamon are numerous...learn more here http://www.care2.com/greenliving/10-surprising-health-benefits-of-cinnamon.html

Sweet Quinoa Breakfast

Sweet Quinoa Breakfast

1 c leftover quinoa

1-1/2 Tbsp oat or almond milk

1/4 tsp cinnamon

2 Tbsp raisins

1/2 tsp maple syrup

Mix, warm and enjoy! Serves 1.

Notes: In this recipe, I used quinoa leftover from dinner but you could cook the quinoa in the morning and make a full pot for the family for breakfast. The photo shows a half and half mix of traditional and inca red quinoa but any variety would work. The milk helps plump the dried berries but you could also use fresh fruit. And the cinnamon gives it a little extra warmth.

Quinoa tips: Rinse your quinoa before cooking to remove the phytic acid (which gives it that bitter taste). Add a 1 inch piece of kombu or other sea weed to the pot before boiling to add beneficial minerals. I promise you won't even taste it!