Taste the Goodness

What are a few of my favorite natural sweeteners?

Glad you asked! Here’s a sneak peek into my pantry to give you just a taste of the sweet goodness just waiting for you as you go sugar-lite or sugar free.

Stevia— if you don’t like it, try another brand. Seriously. They taste that different. Here are a few that I switch back and forth between, depending on the use.
– KAL for coffee, baking (usually in combo with other sweeteners) and packets in my purse
– SweetLeaf works nicely too and is easier to find
– Liquid for some beverages: tea (depending on my mood), iced coffee, sparkling waters
(zero calories – won’t raise blood sugars)

Honey–baking and tea, especially if I’m in a “sweet tea” or splurging mood
– Choose a local variety if available for more immune boosting benefits
– Look for raw varieties that maintain important vitamins, minerals and antioxidants

Coconut Sugar–definitely for baking
– Similar to brown sugar with a hint of molasses
(low-glycemic)

Xylitol–baking (quite often with a combo of sweeteners), sometimes tea, gum & mints
– Can be substituted in a more 1:1 ratio in receipes, so it’s easier to convert fav recipes.
– Can cause slight GI upset for some, as the body adjusts to digesting its sugar alcohols
(very low-glycemic and virtually calorie free)

Erythritol–baking, gum & mints
– I haven’t played with this as much. But, it is usually even more tolerated than xylitol, as a sugar alcohol.

 

Oh Sweet Love!

February. It brings visions of romance and love, hearts and roses, sweet words, sweet songs, sweet chocolate and other of course, other delectable sweets!

As much as we love to indulge our sweet tooth for special days, parties, holidays, everyday deliciousness, fun and comfort, let’s take a closer look at its sweetness. We eat a lot of it. Check out these astounding quantities of the average amounts of sugar each of us typically eats every year in the U.S.:

– Kids under 12: 49 pounds – USDA Economic Research Service
– Adults: 142 pounds – US News and World Report 2005
– 61 pounds high fructose corn syrup – Forbes 2012
– 53 gallons of soft drinks
– Compare this to 8.3 pounds of broccoli and 25 pounds of greens

As good as it tastes, sugar has a whole list of not-so-sweet effects on the body all documented by research.  Linus Pauling, one of the top scientists of all time said, “If you give up only one food, it should be sugar.”  Professionally, I have to agree.  Of all the things we eat, sugar is pretty hard on our bodies.  Here are just a few of its effects:

– Contributes to weight gain and obesity
– Causes tooth decay
– Suppresses the immune system
– Depletes mineral levels (affecting bone health)
– Disrupts blood sugar and insulin levels, leading to diabetes and other chronic conditions
– Increases blood fats in the blood, which can damage blood vessels, raising the risk of heart disease
– Compromises digestive health
– Leads to hormonal imbalances
– Feeds cancer cells
– Has an addictive effect on the brain
– Disturbs taste buds and creates cravings

Neuroscientists have shown highly-processed sugary foods especially impact the brain. Here are just some of sugar’s effects on the brain:

– Blocks “fullness signals”, causing weight gain
– Can increase appetite and cravings, confusing brain appetite, digestion and storage signals
– Change brain chemistry in as little as 3 months of eating highly processed foods, sugars, salts and fats
– Can cause hyperactivity, anxiety, inability to concentrate and depression-like behaviors
– Impairs visual processing functions and memory
– Alters brain’s neurotransmitters that regulate mood, emotions, thinking and learning

Moms, dads, grandmas, grandpas and teachers, think how these effects on the brain might affect growing children. Then, consider this: The biggest concern with sugar specifically for kids’ growing bodies is excess weight.

– Raises their risk of a lifetime of weight struggles
– Prematurely increases the risk factors for chronic, adult diseases that are now being seen in children, such as Type 2 Diabetes, high blood pressure, high cholesterol, sleep apnea, and osteoporosis
– Develops malnutrition, as their bodies get loaded with empty calories instead of nutrients needed for growth and healthy development

So what do you do with a sweet tooth? Here’s how you can indulge innocently, and at the same time, pamper your body:

– Switch out and experiment with these natural sweeteners in beverages, recipes, meals, snacks and sweet treats:
Raw honey, Stevia, Fruit Puree, Dried fruit—dates, raisins, banana chips, figs, Coconut sugar, Pure maple syrup, Xylitol
– Read labels…and try new brands with lower sugar. Sugar comes in everything from ketchup to soups to salad dressings and is called by many names (fructose, cane juice, corn syrup, etc.)
– Choose foods that are nutrient dense, such as fruits, vegetables, whole grains, beans, nuts and seeds to fuel the body with real vitamins, minerals, antioxidants and plant nutrients
– Shoot for <10% of your total calories for the day from added sweeteners (about 5-9 teaspoons per day for adults and 3-4 teaspoons for kids)

Look for more sweet snacking ideas coming soon. Be sure to share the sweetness!

Veg Perspective

size shape texture of vegetablesThis. Changes. Everything.
Seriously.

Size, shape and texture can make ALL the difference. Here’s a perfect example. It makes veggies go down much better and also adds a lot of fun variety!

Slivers – shred veggies to top salads or even add to soups

Ribbons – peel or mandolin into very thin strips for a “fettuccine” vegetable, top with sauces as a pasta replacement or  layer into baked veggie dishes (think lasagne or enchiladas), stir fry, steam and use as a “bed” for chicken or fish

Spears – cut into wedges to use with your favorite dips, spreads or hummus, bake or even stir fry

Waves – slice into thin, thick or wavy circles or ovals to make a side veggie, grilled kabobs, dipping discs, soups and more

Spirals – great for angel hair replacement, Asian “noodle soups,” raw salad toppers or a artistic side dish

 

Be creative. The possibilities are endless!

Black Friday – Cyber Monday Specials 2016

black-friday-cyber-monday

Thank you for sticking with us through transition seasons and for being devoted to pursuing a health reformation for you, your family…and ultimately, our nation! To say thanks, I’m opening up sales for you early… 60% off eBooks – discounted Nutrition Coaching sessions with some free gifts – and 10% off nutritional supplements (pharmaceutical grade) ordered at sessions.

So get a head start on making 2017 the Healthiest Year Yet for you, a friend or family member!

eBooks

3-part collection “How to Make Healthy Daily Doable and Delicious”:
$14 ($36 value)

Part 1-3:
$4.80 ($12 value)

Nutrition Coaching Sessions

Single Coaching Session- includes free eBook collection
$90 ($125 value) – coupon code: thankscb

Lifestyle Coaching Package – 3 sessions- includes free eBook collection
$235 ($305 value) – coupon code: thanks3LB

 

pricing effective through 11/29/16
coaching sessions based on individual rates (couples or groups slightly extra)
session rates must be prepaid and applicable for openings beginning Jan 9, 2017
(Some timing exceptions may apply. Contact us for questions.)

Give Thanks Always – Here’s Why

why-give-thanks“Where you are, Just as you are.” The article title from Chip and Joanna Gaines debut Magnolia Journal magazine jumped off the page, as I was standing in line for Thanksgiving groceries. So many times in our American abundance, instant technology replies and social media comparisons, it’s so easy to think that the greener pastures are on the other side of the fence, just beyond our reach. We’ll be happier when we have… That perfect job. A promotion. A new house. A baby. The end of toddler days. The kids to graduate. Prince (or Princess) Charming. Better health. A healing. A raise. Retirement. That finished project. A new ________ (fill in the blank.)

Why is that?! If you’re at all like me (and I’m guessing I’m not alone), so often I’m in a rush for the next thing, that I miss all the beauty, the blessings, the joy, the life around me.

This year has given me a unique opportunity to slow down a bit, shift gears and just…Be. It has gone nothing as I had planned or anticipated, BUT, I wouldn’t trade it for anything. The chance to get off the hamster wheel of life, to rest, to enjoy family, to enjoy longtime and new friends, to explore new ventures and new interests, to cut out things that I’ve either outgrown or were no longer “bearing fruit,” to grow personally and spiritually have been…nothing other than amazing.

Yes, I’ve had my days, tempted to stay stuck in pity parties. But, I choose joy. The truth is, seasons change. I can feel this one coming to an end, and I want to squeeze every drop of goodness out of this season of blessings, lessons, growth, rest and newness.

Let me encourage you today. Holidays often can be tough for many: missing dear ones who have passed on, relocations and other continuous life changes. But stop and look around. Don’t forget all the blessings you have right here, right now. Today. And for the dailies, don’t spend your days wishing them away for something that is to come. It will come in time. Gather the lessons of the season. Rest. Be stretched. Grow in this time. Make moments and memories. Don’t miss the precious times you have right now. Because, yes, my dear, things will change.

So on this week to focus on giving thanks, try it out. The benefits are rich! SO incredible, in fact, gratitude just might become a new, life-changing, every day tradition you embrace and anticipate. Check out how Thanks-giving benefits your body, all documented by research:

  • Gives an overall feeling and sense of being healthier
  • Stimulates better health habits and taking better care of the body – exercise and eating well
  • Lowers stress, even dropping cortisol levels by 23%
  • Protects the heart, decreasing blood pressure and heart rate variability
  • Boosts immune system
  • Reduces aches and pains
  • Improves sleep—deeper and longer (spend just 15 minutes focusing on some “thanks” before bed)
  • Promotes happiness
  • Lowers depression
  • Replaces toxic emotions (envy, retaliation, frustration, regret)
  • Inspires more sensitivity and compassion toward others
  • Builds relationships and opens doors for communication
  • Boosts self-esteem (in athletes this is essential for optimal performance)
  • Reduces “comparing to others”
  • Helps overcome trauma (war vets and 9/11)
  • Encourages optimistic outlook
  • Enhances satisfaction in life
  • Impacts brain structure
  • Shifts your focus from “things” to “people”
(Reviewed and summarized from Psychology Today – April 2015 and Harvard Medical School’s Mental Health Letter- Nov 2011. Full references available upon request.)

SO tell me, what are you thankful for? Leave a comment below. Can’t wait to hear your list!

Sweet Apple Appeal

apple benefitsApples. Nothing is more American than Apple Pie, an apple for the teacher, cherishing that special someone who’s the “apple of our eye” or taking a trip to “the Big Apple”. And what better time to celebrate them than National Apple Month?! Yes, it’s apple season!! We get a huge selection of seemingly every apple variety available, while maybe more importantly: fall + apple season + holidays = lots of yummy apple dishes!

Though this is apple season, they can become so familiar, everyday, common and ordinary that we forget the uniqueness and beauty of the fruit. Here’s a refresher to celebrate the benefits your body especially gets to enjoy this season and every day, (based on research literature reviews, summaries and even the USApple organization.) Take a taste…and enjoy!

Apples are one of the main sources of dietary flavonoids (phytochemicals and antioxidants) which work to:

—Encourage long life, associated with overall better health
—Lower risk of cancer especially lung cancer – 21% in women
—Support overall lung health – lower risk of asthma and bronchial sensitivity and promote strong lung function
—Reduce risk of heart disease 13-22% reduced risk
—Protect heart and vascular health
—Cut risk of strokes:  Ohio State University reports eating one apple a day for four weeks lowered blood levels of oxidized LDL, the “bad cholesterol,” by 40%.
—Lower inflammation:  1 apple daily for 6 months lowered C-Reactive Protein 32% (Arthritis Foundation)
—Reduce risk of type 2 diabetes
—Help blood sugar regulation – This promising new area shows potential benefits in promoting the pancreas to produce insulin and activating insulin cell receptors to increase blood sugar uptake
—Promote weight loss:
• Those eating three apples (or pears) a day lost more weight with a reduced calorie intake than women who didn’t add apples (or pears) to their menus
• Granny Smith apples promote growth of “beneficial gut bacteria” because of their  high levels of fiber and antioxidants with their low levels of available carbohydrates, which may protect against obesity-associated disorders (Washington State University)
—Improve digestion and may boost immune system – Apples help increase good bacteria in the large intestine (Clostridiales and Bacteriodes, which help increase  butyric acid), which keeps the intestinal lining healthy
—May lessen Alzheimer’s symptoms:  Daily apple juice and/or even better, apple intake significantly improved mood and behavior among a group of patients diagnosed with moderate-to-severe Alzheimer’s

Other benefits may include liver protection and additional cholesterol lowering affect, improving HDLs, LDLs and triglycerides and cancer protection (based on rat/mice studies)

 

Want the most benefits from your apples? Eat the apple, with the peel.  Apple peels hold most of the fruit’s antioxidants (about 67%)

Juicing removes up to 90% of some antioxidants.

Choose organic. The Environmental Working Group’s 2015 Shopper’s Guide to Pesticides in Produce rated apples #1 on their list of the “dirtiest, or most pesticide-contaminated” fruits and veggies for the 5th straight year. In 2016, they fell to #2 just behind strawberries. EWG’s analysts report, “Apples tend to have the most pesticides because of the chemicals applied to the crop before and after harvest to preserve them longer.”

So take a bite into your favorite apple, make your favorite seasonal apple dish, and try some new apple ideas this fall and enjoy the goodness in every bite!

and remember, share the benefits with a friend!

 

Resources available.

17 Reasons You Want Pumpkin for More Than Your Lattes and Décor this Season…and Always!

pumpkin-benefits PSL (pumpkin spice lattes) and pumpkin pies seem to win in culinary, pumpkin popularity from September through December, but you can pretty much find pumpkin-everything throughout the fall and winter season. Besides its comforting flavor, yearly traditions, warm holiday memories and versatile, creative tastiness, pumpkin is loaded with benefits for your entire body!  Check them out:

1- Supports vision: With 200% of the “Recommended Daily Allowance” (even though this is simply an estimate to prevent deficiency) for Vitamin A in the beautiful orange flesh, it can help with sight even in low-lighting situations.

2- Protects vision: Loaded with two antioxidants, lutein and zeaxanthin, it can help prevent and slow the development of cataracts and macular degeneration.

Hormone support for men and women:

3- Men – Shrinks and prevents enlarged prostate:  Pumpkin seed’s phytosterols and zinc help support prostate health, shrinking an enlarged prostate and reducing urinary-related symptoms, even preventing enlargement.

4- Women – Improves fertility: Seeds rich in iron can help promote fertility.

5- Supports pregnancy and breastfeeding: Rich beta-carotene content converts to vitamin A, essential for hormone production during pregnancy and breastfeeding.

6- Reduces menopausal symptoms: Pumpkin seed oil is rich in natural phytoestrogens, which can significantly lower menopausal symptoms in post-menopausal women: lower blood pressure, hot flashes, headaches, joint pains and also increase HDLs (good cholesterol).

7- Fights anemia: As a rich source of iron, seeds can help maintain normal iron levels.

8- Aids in weight management:  Fiber in pumpkin (3-5grams/cup) slows down the digestion of foods, balancing blood sugar levels, and making you feel full longer throughout the day. It’s also low-glycemic and low-calorie, yet packed with flavor!

9- Keeps skin young and beautiful: Loaded with beta-carotene, its potent antioxidant effect not only protects from UV and environmental toxins, but helps skin cells exfoliate and rejuvenate.

Try a Pumpkin Mask: 1 Tbsp pureed pumpkin (not pumpkin pie), 1 Tbsp scrambled raw egg, 1 tsp raw honey, 1 teaspoon organic yogurt and a ½ tsp lemon juice. Mix, apply, let sit 20 minutes and rinse off with warm water.

10- Flushes out toxins: High potassium content makes pumpkin a natural diuretic, helping flush out toxins and unwanted waste from your body.

11- Builds Immune System: As one of the richest sources of carotenes and Vitamin A, combined with Vitamin C, zinc and other antioxidants, it works to boost immunity, fight infections, bacteria and viruses and…

12- Protects against cancer: Beta carotenes are excellent cancer fighters, especially against prostate, colon and lung forms.

13- Helps balance blood sugar: Pumpkin has been shown to reduce blood sugars and even increase the body’s insulin production, aided with its unique B-vitamin composition: B1, B3, B6, pantothenic acid, folate and other unique phytonutrients.

14- Fights Inflammation: Beta carotene in both the fruit and seeds can naturally protect against joint inflammation and arthritis.

15- Recharges after workout: Lots of potassium (more than in a banana!) helps aid in rebalancing electrolytes after a workout, keeping muscles functioning optimally.

16- Boosts moods: Pumpkin seeds also contain tryptophan, a natural mood booster that helps produce serotonin.

17- Improves sleep: Pumpkin seed’s tryptophan content boosts serotonin which converts to melatonin (sleep hormone), and has been shown to provide restful sleep and even improve insomnia.

 

So what kind of pumpkin will YOU have today? Get creative and make pumpkin and pumpkin seeds a regular part of your everyday life, not just during fall and holidays. For the most benefits, make your pumpkin choices low in sugar or sweeten naturally. As for seeds, choose raw then season (cinnamon, sea salt or spicy and savory with garlic and a pinch of cayenne) and toast them lightly yourself to maintain the most benefits from their nutrient-rich oils: 15-20 minutes at 160-170.°

Preparation Tips:

  • 100% canned pumpkin saves lots of time
  • Using fresh? Look for pie pumpkins vs. decorative ones for better flavor and results
  • Seeds – look for raw or minimally processed with sea salt

Pass on the pumpkin goodness to a friend!

V5 Juice Recipe

v5-juice recipe

Great immune booster — excellent for the heart! Refreshing and flavor-FULL!

V5 Juice

6 Romas or on-the-vine tomatoes
2-4 garlic cloves*
1 large cabbage leaf
1 carrot
1/2 cucumber

Juice all 5. Stir and enjoy.

*Add garlic to juicer at the beginning or middle, to be sure other veggies push it through the machine. Use more or less depending on taste preferences. Allow to sit about 3-5 minutes for maximum garlic benefits.

 

 

5 Lessons from the Garden – Part 2

I’m still amazed by the depth of these seemingly simply little “life-lessons” from the garden. Wow! If we can simply keep them at the front of our minds and walk them out, they are life-changing! Hope you find them encouraging wherever you are at in your “dailies,” as we continue from last week. Catch Part 1 here if you missed it.lessons-from-the-garden

 

3- Keep the cats out! –Some messes and distractions that come along in life just aren’t worth it! Some events, opportunities, appointments, even people. You name it – They can be toxic as they come into your space and ‘dump their mess.’ They may be good, well-intentioned and even super cute…and sometimes deceivingly so! But, see them for what they are. Either be OK with cleaning up the mess they bring because it’s worth it to you OR choose to make and keep a mess-free, clean “space” by restricting them from your “garden.” (For the record, I’m not anti-cat. I simply don’t have one and don’t want the responsibility to clean up regularly after someone else’s.)

4- Plant seeds! And most are very small! But don’t let the size be deceiving. They hold a TON of potential to produce a large harvest. The same with seeds in our life. Seeds of hope, new ideas, and dreams come to us in seed form. Most of them can seem small, maybe insignificant at first, and sometimes even our hopes start out as a very tiny glimmer. BUT, as they get planted, watered, cultivated and protected, they grow and develop…taking root and beginning to produce. Rarely do they come or start by accident, but it takes time, intention, tending, nurturing, developing. Just like the garden!

5- Give it time! – A crop requires a lot of work and TIME! I’d really rather have an instant fix and instant results. We live in a fast-paced technology, microwave, fast-food, 140-character-Twitter culture… but (sadly!) that’s just not how it works. This is such a good reminder, especially for me, when I get in a hurry and am very impatient! So much happens in the “process”…character development, skill development, stretching, roots go deep and solidify the “structure,” new ideas, new pathways and SO much more! Sometimes we can’t even see or understand what’s actually happening in the growth process until much later. Then…WOW! Look what has grown and even multiplied into being! Keep waiting; trust the process is doing good things and will bring great results!

 

So tell me about your garden! Any “cats” you need to keep out of your garden?? What seeds do you want to plant? What seeds need a little extra tending in your life? Where do you need to relax, take a deep breath, be patient and let the “process” have its way?

Be sure to share with a friend today who needs these little reminders!

Happy Gardening!

5 Lessons from the Garden – Part 1

lessons-from-the-gardenFall! It’s finally (mostly!) here! Don’t you just love the change of seasons?!  After the long HOT AZ summer months, I’m LOVING being back outside. AND it’s finally time to plant the garden! I certainly don’t claim to have a green thumb just yet, but I’m working on it and learning a ton in the process! It truly amazes me how our great-grandparents could survive growing the majority of their own food! What a lot of hard work. TOTALLY worth it with the flavor and nutrient quality; in fact, I’m spoiled! But I’m still surprised every season by what it takes to make a thriving garden!

More than just the fresh air, free (sweat) sauna and the excitement and anticipation of fresh produce, gardening always makes me ponder life. The parallels and visuals between the two are so incredible! Let me share just a couple I’ve been contemplating (and living out!) over the last few days and months…and how they can affect many areas of our lives!

1- Clean out the old season! – To make room for the new plants and new life requires ripping out last season’s plants, digging up old roots, and preparing for the new. SO true! So many times before we can move into new jobs, relationships, projects and adventures, we have to clean out from the last season: things we no longer need (clutter, files, equipment, books, clothes, etc.—cleaning our offices, storage room, garage, closets, pantry, kids rooms). It doesn’t just stop there, but also means letting go of past disappointments, regrets, guilt, resentment, comfort (oh my!), and sometimes even relationships and jobs. It’s those things that clutter our lives or no longer serve us and that will only hinder us and keep up from moving into the “new.” It’s amazing how deep and how big the roots can grow beneath the surface. Leaving them there will simply choke out the room and life of new plants trying to grow and be established in their place.

2- Prepare and re-nourish the soil – Healthy garden growth and nutrient-dense produce needs to grow in good, rich soil that can nourish the seeds and allow for good water drainage. Sometimes we get wiped out from our last season or we’re just not quite prepared for the new to come into place. Either way, it often takes time, effort or focus to get ready to go into a ‘new’ season. It can mean re-nourishing our body, soul and spirit, resting and recharging to be re-energized to focus on new projects, ideas or assignments. Sometimes, it’s even healing, recovering and softening from life’s circumstances, events or even traumas we’ve just lived through. Once replenished, it makes for an easier, more productive and healthy new season and harvest.

So tell me about your garden! What are you planting? What needs to come out of your life before you can move into your new season? What the state of your “soil”??…What kind of tending and TLC does it need to be ready for the “new”?

Seasons are usually for a window of time! Take advantage of it…and look for Part 2 next week.

Share these tips with a friend and “get ready” together!