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1 3/4 cups almond flour or almond meal
4 pastured eggs
1/4 cup coconut oil (melted)
3/4 cup coconut sugar
2 ripe bananas, mashed
3/4 cup shredded zucchini
1 tsp cinnamon
1 tsp pumpkin pie spice
2 tsp vanilla
1 tsp baking powder
1/2 tsp salt
1/2 cup dark chocolate chips (mini preferred)
1/2 cup walnuts (optional)
Directions: Preheat oven to 350 degrees
Mix all wet ingredients together first and then add in the dry ingredients, mixing well. Pour into a loaf pan greased well with coconut oil and cook for 75 minutes or until a toothpick or fork comes out clean (aside from melty chocolate ). Let cool before slicing and serving but it tastes best when still slightly warm. Enjoy!!
HERE’S ANOTHER GREAT HEALTHY RECIPE—I MADE THIS FOR SIDNEY’S 13TH BIRTHDAY PARTY—please note the pinterest picture I copied and the actual picture of my dish—BAHAHAHA!
Sweet Potato & Pomegranate Salad
2 medium sweet potatos, cubed, plus olive oil, sea salt and pepper for roasting
2 cups baby salad greens (kale, spinach, arugula, etc)
1/3 cup pomegranate seeds
1/3 cup crumbled feta
1/4 cup almonds
handful of chopped cilantro
2-3 chopped scallions
2 tablespoons olive oil
1/2 clove minced garlic
2 teaspoons honey
1 teaspoon white wine vinegar
salt and pepper to taste
1. Roast the sweet potatoes: Preheat oven to 400 degrees. Chop the sweet potato into bite sized cubes. Drizzle with olive oil, salt, and pepper. Roast in the oven for 20-30 minutes.
2. Make ther dressing: Whisk together the olive oil, honey, garlic, salt and pepper
3. Assemble and toss lightly—and ENJOY
Is joining a fitness club too expensive? Check out this new offer that Planet Fitness is presenting. Ten dollars to join and then ten dollars a month. Here’s the perk–they are open 24 hours monday thru friday. They also offer unlimited personal training. There is no contract so it seems really reasonable to try it out for a month. Kathy just joined and I am looking forward to the ab training classes they offer as my muffin top is in need of some slimming! I would also like to be able to do a sit up as well as some of my 60-70 year old patients!
As the most innovative health club brand in the United States, Planet Fitness is known for a lot of things – our absurdly low prices, our Lunk™ Alarm, and most of all perhaps, for our Judgement Free Zone® philosophy, which means members can relax, get in shape, and have fun without being subjected to the hard-core, look-at-me attitude that exists in too many gyms.
1. Your weight will decrease
2. Your appetite will decrease
3. Your blood sugars will decrease
4. You will have decreased joint pain
5. Your C-reactive protein will drop (marker of inflammation)
6. Your blood pressure will improve
7. Your triglycerides and LDL (bad cholesterol) will decrease and your HDL (good cholesterol) will increase
8. You will have less acid reflux and irritable bowel symptoms
All excerpted from Dr. William Davis’s lecture at the A4M conference in December 2012. Learn more at his blog
Also visit my previous post Against the Grain -part 1 for more information on the dangers of modern day wheat
Well, it’s that time of the year when we all start making resolutions for change. We aspire to become better people and to take better care of ourselves. We set unrealistic goals, take an all-or-nothing approach, and most of us will epically fail within the first few months. Weight loss, nutrition, and self-improvement are choices that we make daily, every time we open our mouths to put something into our bodies.
Many of you have asked about cleansing and detox kits. Don’t buy them! Anything that is artificial or comes as a supplement or powder isn’t worth chancing.
I do think cleansing and detox can be healthy and play a good role in jump starting you into a new healthier lifestyle. I came across a 14 day detox program that uses only real food to detox which I think is safe for most. It also incorporates social support for the program which is where many of us fail in our New Year’s Resolutions. You can learn more about this at http://www.yurielkaim.com/
“The Smoothie Posse Pre-Holiday Smoothiefest” is about to begin! Sorry for the short notice but there is no better time than now. All Angela MD Wellness Warriors are invited to join our challenge to replace up to 3 meals daily with a healthy whole food smoothies for a week to ten days—or as long as you can take it. More to come tomorrow as we post our recipes and shopping lists for next week’s endeavor –My friend Amy posted this challenge on Facebook last week and she had 27 people on board to start out the holiday season eating and drinking wholesome fruits and veggies! We go into the holidays guiltless with a healthy mindset completely compensated and prepped for any overindulgence we may face. We will face it without shame after restoring our bodies with real nutrition. We will share all the bitchy withdrawal symptoms we may experience so be prepared –this S*#T is REAL! You don’t have to own a juicer, blender or fancy kitchen utensils to participate. We have accounted for all that. My dear friend Amy and I have reconnected on Facebook since high school–she was an amazing cross-country athlete and I was a nerdy dork. She then went on to study exercise physiology at the University of Texas and become a personal trainer and running coach. I went on to medical school learning how to treat sick people instead of preventing disease with nutrition and wellness. As my daughter Ciara shared after her high school senior retreat, “I absolutely loved hearing everyone’s story and am sad that there were so many people in high school I should have tried to get to know better!” Did I remind you that this child is wise beyond her years? Don’t get too excited since she still doesn’t know how to change a toilet paper roll at age 19. It is sad that Amy and I didn’t spend more time together back then considering we share so many beliefs. This is one time I am grateful to Facebook for helping me reconnect. So game on people–tomorrow I will be posting menus and plans–the whole point is to try to eat real food for as long as we can! We are doing smoothies, juices, and whole foods only! Please join in gang —you can do 1 day at a time without commitment. I will be posting shopping lists and recipes that we tried over this past week tomorrow for anyone willing to give this a try!
How about a pre holiday challenge–Screw waiting for the new year to make resolutions–Let’s hit the new year on the ground running. This is why our wellness patients decided to start the Biggest Loser contest on November 1st. They wanted to attack those holiday parties feeling healthy and fit. Not only are we all going to look and feel better for those parties, we aren’t going to feel guilty if we fall off the wagon and overindulged because we are already doing the work! Congrats to most wellness participants whom have already lost 2-3 pounds before we even hit the month of December! Besides, the only reason we are even using the scales is to determine a grand prize winner. Everyone comes out a winner despite how much they lose because this isn’t about pounds. This is about nourishing our minds, bodies, and souls with REAL FOOD! I am going to be telling you this week about a program we are excited to start. A few of us are testing the waters this week so we can determine what kind of resources and information will be most helpful to you! Stay tuned for more information and SPOILER alert: It may involve smoothies!
I think counting calories sucks!!!! It doesn’t really work–just look around and see the number of overweight people in our country and you will be convinced. As Einstein said, “The definition of insanity is doing the same thing over and over again and expecting different results.” So what we are doing isn’t working. We need to really be focusing on the quality of our food. Math and getting caught up with numbers is wasted energy. Ask yourself? Is weight loss really a good hobby? How many of us spend too much time thinking and obsessing over our weight? Use these next few tools at the grocery store this weekend to help you out. Remember that the “Fooducate” app for your smart phone can help you out too.
1. How many ingredients are in it?
2. Is it organic?
3. How much sugar is in it?
4. Does it contain any artificial colors, flavors, sweeteners, MSG, chemicals ETC?
Organic foods are nutrient dense, safer for the planet, and are grown with more care. Forget those nasty free radical causing chemicals that make snacks low-calorie—-Let’s just eat real food folks! As Sean Croxton says–Let’s JERF (a great verb in my opinion)–Just Eat Real Food!
Stay tuned for the big holiday challenge–more to come tomorrow!