Pumpkin Pie Smoothie

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Who said you can’t have dessert for brekkie? This Pumpkin Pie Smoothie is proof you can have your pie and eat it too. It’s packed with protein and healthy fats, and will keep you satisfied until lunch.

Recipe:

  • 5 frozen pumpkin cubes ( I take leftover pumpkin purée and put in ice cube trays to use for smoothie)
  • 1/2 frozen banana
  • 1 tsp pumpkin pie spice
  • 1/4 tsp cinnamon
  • 1 tablespoon chia seeds
  • 1 1/2 cups unsweetened nut milk of your choice (I use full-fat coconut milk)
  • 1 tsp maca powder (opt)
  • 1 scoop of your favorite Non-GMO vanilla plant-based protein powder. ( I use Vega Sport Vanilla)

Put in blender and enjoy.

Happy Thanksgiving!

Health Coach Jenna

 

Dark Chocolate Power Cups

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Sometimes in life, failure leads to even greater success. Just like these dark chocolate power cups! I was experimenting with a power bar recipe, and both trays I made just wouldn’t hold together. I was left with a crumbled mess, but dang it tasted SO good. So what did I do? Whipped up some of my homemade dark chocolate and mixed it all together and made these little guys.

So how’d they turn out? Well, my husband can’t get enough- he says they are his favorite sweet treat I’ve made so far! I really like them because they make for a great afternoon snack with my tea. The nuts provide plenty of protein and healthy fats, which keep my body fueled as well as my brain alert for the remainder of my day. And because I use raw cacao, I get a dose of magnesium, fiber, and antioxidants.

So see, accidents can lead to prosperity!

Ingredients:

For the power filling:

  • 1 cup nuts (I used mix of almonds & walnuts)
  • 1 cup seeds (I used pumpkin)
  • ¼ cup Goji berries
  • 3 tbsp Chia seeds
  • 1 cup shredded coconut
  • ¼ cup cup coconut oil
  • ¼ cup maple syrup

Directions:

Mix all of the above in a food processor or high speed blender for a few pulses. You don’t want to blend it too much. Set aside the mixture.

Dark Chocolate:

  • 3/4 cup cacao
  • 1/3 cup melted coconut oil
  • 1/3 cup maple syrup
  • 1/4 tsp vanilla extract
  • Pinch of sea salt (optional)

Directions:

If you live in a place with a cold climate melt the coconut oil first in a saucepan over low heat (If you live in a climate where your coconut oil is liquid then skip this step). I like to use a double broiler so the chocolate mixture does not come in direct contact with the heat. If you do not have one, just put the mixture in a bowl and set on top of the saucepan. Use what ya got, right? As soon as the coconut oil has melted add the maple syrup. Next, turn off the heat and immediately mix in the cacao until smooth, then add your vanilla. After that is all smooth and blended, sprinkle in your sea salt.

Now, add your power mix to your chocolate and stir, stir, stir. While it is still hot, pour the mixture into cupcake tins, set in the freezer, and they will be ready within the hour.

Enjoy!

Health Coach Jenna

 

Your Guide to Probiotic Rich Foods for Healthier Digestion

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The human microbiome and gut health have been all the rage this year – and for good reason! Did you know that in the human body microorganisms outnumber human cells by 10 to 1? While these bacteria only make up about 2-6 pounds of our body weight, it’s important to keep them healthy and happy, because they help dictate everything from our weight to our moods.

Probiotics, or healthy bacteria, receive lots of praise for helping with digestion. And the good news is you don’t have to run out and buy supplements to enjoy their benefits. Fermented foods contain high levels of good bacteria which studies show can also help reduce anxiety.

Here’s a rundown of foods and drinks that can help settle your gut and boost your immune system, among other benefits:

Yogurt
Yogurt is perhaps the most well-known probiotic-rich food, but be sure to check the label to ensure it contains live and active cultures and not too much sugar. Not only does yogurt help digestive health, but it’s also been known to prevent Type 2 diabetes (check out Integrative Nutrition’s tips for helping clients prevent and manage this disease.) Plus, yogurt isn’t just for breakfast—you can incorporate it into dinners with recipes like linguine with citrusy yogurt and tuna sauce.

Buyer’s Tip: Try plain greek yogurt for all the probiotics of traditional yogurt but more protein per serving!

Non-Dairy Yogurts and Milks
If you’re not a fan of dairy or you’re lactose intolerant, you don’t have to rely on traditional yogurt for probiotics. Just look for almond, cashew, coconut, or soy yogurt with live and active cultures. And bonus: some non-dairy milks have added cultures too! At Integrative Nutrition, we believe in choosing whatever diet works best for your individual needs, whether it’s dairy-free, gluten-free, vegan or whatever else fuels your body.

Buyer’s Tip: Some live and active cultures are derived from a milk base so if you’re vegan be sure to double check the label to make sure your yogurt is fully dairy-free.

Kefir
Have you ever heard of yogurt’s cousin, Kefir? Kefir is fermented milk made from “grains” that are actually a mix of bacteria and yeast. Kefir is thinner than yogurt, so it’s commonly consumed as a drink. If you don’t like the idea of drinking it by itself, mix it into a smoothie. Kefir has been known to aid digestion, heal burns, suppress early-stage tumors and boost the immune system.

Buyer’s Tip: Flavored Kefir is often packed with as much sugar as a candy bar so opt for the plain variety whenever possible.

Miso
Whether you’re eating miso soup or cooking with miso paste, this food is full of probiotics. According toLivestrong, miso is made through a fermentation process using a cultured starter called koji, which contains a fungal microorganism called Aspergillus oryzae, or other cultures including Saccharomyces rouxii. Keep in mind, however, that miso contains lots of sodium and you must choose an unpasteurized brand.

Buyer’s Tip: Allergic to soy? Try out a chickpea or red adzuki bean based miso instead!

Pickles
Pickled cucumbers (and other pickled foods, for that matter) that are made without vinegar may contain healthy probiotics. Look for pickles that are brine cured (meaning only salt, water, and spices), which keeps the bacteria alive. You can make your own fermented foods—but just make sure you do it correctly to avoid illness.

Buyer’s Tip: Be aware of the high sodium content of pickles and be sure to enjoy them in moderation.

Sauerkraut
Made from fermented cabbage, sauerkraut is rich in live cultures and also contains tons of vitamins and fiber. Like pickles, some sauerkraut may not contain probiotics if made from vinegar, so be sure to check to ensure you’re getting beneficial bacteria.

Buyer’s Tip: Get the scoop on sauerkraut from IIN Founder and Director, Joshua Rosenthal in the video below!

What are your favorite probiotic-rich foods and drinks? Let us know in the comments.

This article originally published on Institute of Integrative Nutrition and used with permission.

Peanut Butter Chocolate-Chip Oat Cookies (Gluten Free!)

 Peanut Butter Chocolate Chip Oat Cookies {Gluten Free}

 

If you keep up with my blog then you know I have an obsession with all things peanut butter and chocolate. That’s why when I found this recipe from my friend and fellow health coach,  Carrie Sink, I just had to share it with you!

Carrie suggests that they are best eaten right out of the oven, or straight from the freezer.

 

Peanut Butter Chocolate Chip Oat Cookies {Gluten Free}:

Ingredients:

  • 2/3 cup peanut butter (ingredients should be peanuts and salt only)
  • 2/3 cup maple syrup
  • 4 tablespoons butter, melted (can use coconut oil)
  • 1 egg
  • 1 teaspoon vanilla
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon Himalayan pink salt
  • 1 1/4 cup rolled oats, ground in food processor (Nutribullet works great)
  • 1 1/2 cup rolled oats
  • 2 cups dark chocolate chips

Instructions:

  1. Preheat the oven to 350 degrees. Line two baking sheets with parchment paper (if you don’t have parchment paper, lightly grease the baking sheets).
  2. Pour the peanut butter and maple syrup mixture into a mixing bowl. Add the melted butter and whisk until the mixture is well blended.
  3. Use your whisk to beat in the egg, scraping down the side of the bowl once it’s incorporated, then whisk in the vanilla, baking soda, baking powder and salt.
  4. Switch to a big spoon and stir in the ground oats, rolled oats and chocolate chips until they are evenly combined. Drop the dough by the tablespoon onto your prepared baking sheets.
  5. Bake the cookies about 12 minutes. Remove the cookies from the oven and let them cool completely on the pans.

 

About Carrie Sink:

IMG_9800 (2)Carrie Sink is a Holistic Health Coach who after overcoming many health issues herself, now teaches women how to be in tune with their bodies, find healing & energy through diet & lifestyle changes. She is passionate about healthy eating, friend time and hanging out in her garden. Head over to her website www.carriesink.com to find recipes, practical tips, health info and guidance for living a full, balanced, abundant life!

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Matcha Gotcha

Hey folks! My friend and fellow health coach, Andi Smith, has created this delicious smoothie recipe, and oh does it looks divine!

Enjoy 🙂

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Guest Post by Andi Smith Wellness:

Matcha is a powdered green tea with a smooth, frothy texture. It’s perfect as a warm drink on its own or a delicious ingredient in smoothies. What makes matcha stand out amongst other green teas is that the whole leaf is consumed, maximizing the amount of vital nutrients, vitamins, and antioxidants. A few of the amazing health benefits include lowering blood pressure, balancing blood sugar, boosting your immune system.

My Matcha Gotcha is the perfect thing for increasing your immunity in order to protect against colds this season.

 Recipe: (serves 1)

  • 3 cups almond milk
  • 1 banana
  • 3-5 leaves of romaine
  • 1 tablespoon flaxseed oil
  • 1 teaspoon spirulina
  • 1 scoop protein powder of choice (pea protein and/or fermented protein)
  • 1-2 teaspoon matcha
  • 1-2 teaspoon cinnamon
  • handful of ice
  • top with goji berries

Directions:

Blend everything together, except goji berries, until smooth. Top with goji berries and enjoy!

About Andi Smith

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Andi Smith is a certified recreational therapist, wellness coach, certified culinary nutrition expert, and food photographer. She loves spending time in the kitchen creating new recipes, helping people meet their health goals, and spending time outdoors with her dog, Lucy. She educates people on how to implement realistic habits into their daily lives to increase their energy and overall health. Follow her on Twitter or check out her website at AndiSmithWellness.com.

 

Dark Chocolate Peanut Butter Cups (Raw & Vegan!)

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It’s a well known fact that dark chocolate + peanut butter = DELICIOUSNESS. But dark chocolate and peanut butter with loads of processed ingredients that you can’t pronounce? No thank you. This is why I’ll pass on the Reeses, thankyouverymuch.

Instead, I opt to make my own dark chocolate PB cups with real, whole foods. The only ingredients are: raw cacao, coconut oil, maple syrup, sea salt, and peanut butter (organic and without any oils).

The recipe is super easy and takes minutes to prepare. Just pop them in the fridge when done (or, if you live in a warmer climate, put them in the freezer). I’m currently in England and the coconut oil stays pretty solid, even in the summer!

Ingredients:

-Dark Chocolate (For recipe, click HERE)

-Organic peanut butter without any oils (to make raw PB cups, use raw PB)

-small cupcake papers

Directions:

Place cupcake papers on a plate. Using a small spoon, pour your dark chocolate into the cupcake papers until they are 1/3 full. Next, scoop a dollop of peanut butter on top of the chocolate until the cupcake paper is now 2/3 full. Lastly, pour on more dark chocolate until full. I like to sprinkle a bit of sea salt on top before putting into the freezer to cool.

Enjoy!

P.S. Try a few accompanied with a cup of peppermint tea. Oh so good. 😉

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3 Tips to Write Kick-Ass New Year’s Intentions

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Happy New Year Ladies and Gents! Have you set your intentions yet?

Setting intentions helps you manifest the changes you want to see in your life. I am a BIG fan of setting intentions and goals for myself. I find this helps keep me motivated and delivers huge results, as our thoughts turn into actions and our actions into reality.

Thoughts are POWERFUL things, folks!

Did you know that the Universe wants to see us get what we want?! Hell yes, it does! But the Universe can’t give you what you want if you don’t know what it is that you want in the first place.So project your intentions loud and clear for the cosmos to hear by writing your intentions today!

How to Write Your Very Own Kick- Ass New Year’s Intentions: 

1. Make positive statements, not negative.  

Instead of saying “I will NOT stress out so much” try reforming this into a POSITIVE statement such as “I will take life one breath at a time, and will remain calm through all the events this year brings.”

Start off the New Year on the right note by focusing on your new healthy habits this year, not on past habits that are old news and don’t serve you.

2. Be as specific as possible.

If your New Year’s intention is to lose weight, don’t just write “ I will lose weight this year”.

Rather, ask yourself “How much weight will I lose? How will I lose weight?” leaving the final product looking more like “I will lose ten pounds by cutting my sugar intake in half, working out at least four times a week, and drinking more water”.

Remember that the universe will give you what you want, but it is your responsibility to first inform it of what it is exactly that you do want!

 3. Include how achieving these intentions will make you feel.

After writing your intention, try writing a sentence that describes how you will feel once  you have achieved it. For example, if your intention is to save enough money to pay off your student loans, then add a sentence saying “Once I have paid off my  loans I will feel as light as a feather, and my mind will be at ease knowing I am free from this huge debt that has been dragging me down!” Start to feel it NOW and it will come.

Now that you have some kick- ass intentions, write them down and keep them in a safe place so you can refer back to them during the year.

I wish you a prosperous New Year filled with light, love, and happiness!

Love,

Jenna

What are your New Year’s Intentions this year? Do you have any tips for writing intentions that work well for you? A penny for your thoughts!

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Steamed Sweet Potatoes with Wild Rice, Basil & Tomato Chili Sauce

Steamed Sweet Potato with Wild Rice and Tomato Chili Sauce

I’ve been looking forward to trying out this recipe from This Rawsome Vegan Life for a while.

I currently live in Taiwan where the sweet potato is the national vegetable because they grow abundantly on the island, and the vegetable itself resembles the shape of the country.  It only seemed fitting that I make this dish while living here, plus I absolutely adore sweet potatoes.

Sweet vegetables such as these are an exceptional  food to eat if you have a sweet tooth, as the natural sweetness tends to satisfy cravings. They are also very nutritious, being a good source of vitamin B6, C, and D, as well as magnesium and iron.

I found this dish very simple and easy to make. The sauce was the highlight, as it really brought out the flavor of the sweet potato, and the basil was a nice final touch that tied the dish together. I enjoyed the sauce so much, that I made some the next day to make vegan sushi.

STEAMED SWEET POTATOES with WILD RICE, BASIL & TOMATO CHILI SAUCE (1 serving)

Sauce:

1 tomato
1 tablespoon nut butter (optional)
1 tablespoon miso paste
1 tablespoon lemon juice
1 tablespoon maple syrup
1 teaspoon chili powder, to taste
1 garlic clove

Other ingredients:

1 large sweet potato, sliced and steamed until soft and tender
1 cup cooked wild rice
1/4 cup basil leaves

To make the sauce: blend all the ingredients until smooth. Mix the sauce into your rice and sweet potatoes in a bowl, then top with basil leaves and enjoy!

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