Pumpkin Pancakes

‘Tis the season! Pumpkin Pancakes–great for cozy mornings…or comforting dinners! Perfectly spiced, naturally sweet to celebrate everyday or holidays.  (All gluten free, refined sugar free, and dairy free too!)

1 cup rolled oats
2 Tbsp flax seed
4 Tbsp gluten free flour
1⅛ cup unsweetened almond milk
½ cup pumpkin puree
1½ tsp cinnamon
1 tsp pumpkin pie spice
Pinch cloves
1 tbsp baking powder
1 tsp vanilla
1 Tbsp coconut oil
1 egg
¼ cup coconut sugar
¼ tsp sea salt
Stevia, if desired

Toppings: Chopped pecans and Maple syrup

  • Process oats, flax seed and flour in food processor or blender to a fine powder.
  • Add remaining ingredients to blender and process until well mixed. Sprinkle and mix in additional stevia for sweeter pancakes. Batter will be thick.
  • Preheat a nonstick pan over low/medium heat. Once hot, add small amount of coconut oil and spread around hot pan.
  • Make pancakes, scooping about ¼ cup batter on the pan for each one, flattening and spreading out batter as needed. Cook for 2-3 minutes or until nicely browned. Flip. Cook for another 2-3 minutes on the second side and until pancakes are not doughy.
  • Top with chopped pecans and maple syrup (or try Maple Syrup made from xylitol if you’re carefully watching blood sugars).

Makes 10-12.

Freeze pancakes and reheat in the toaster for a quick, easy breakfast.

Check out the amazing benefits of pumpkin (beyond lattes and decor) and other pumpkin recipes.

Enjoy the beautiful, crisp season…and share the goodness!

Stawberry Banana Ice Cream

Simple. Pure yum. No guilt. Loaded with vitamins, minerals, antioxidants, and fiber to boost immunity, lower blood pressure, fight inflammation, and improve brain function. Its creamy, deliciousness perfectly satisfies all ages and all stages along the journey to better eating and living!

Strawberry Banana Ice Cream

2 cups frozen strawberries
2 bananas

Combine all ingredients in high powered blender or food processor and blend until smooth, thick and creamy.

Makes 4-5 servings (1/2 cup)

 

 

Thanks, Sterling Regard Photography, for the fun and beautiful video!

 

 

 

 

Everyday Green Smoothie

This is SO good! You really could LOVE having it EVERYDAY! In fact, I’ve sampled this in classes and those who would have never even touched a green smoothie ASKED for the recipe! Really!! You’ve got to try it!!!!

4 large handfuls Spinach (up to ½ lb)
¾ cup Pineapple
1 Banana
1 Pear
½ Lime, peeled
½ cup cold Water
Sweetener to taste (stevia, raw honey, agave…) [I use stevia]
Ice*
1‐2 Tbsp Flax oil (optional)
1‐2 Tbsp ground Flaxseed (optional, but golden is my favorite)
Process in a high-powered blender until smooth and creamy. (that’s the key…be SURE, it’s super smooth and NOT chunky!) Serve immediately. Makes 2‐3, 16 oz servings.

*Use as much or as little as you like!

18 Surprising Ways Journaling Makes You Healthier and Happier

journaling benefits for heathier body and happier mind

Journaling. I really had no idea the role it can play in making us healthier and happier. Writing can be really powerful for healing, growth, and transformation!

I’m not a natural journaler, and I marvel at friends who have notebooks filled with thoughts, insights and even prayers. I’ve been through seasons where I’ve tried. Quite frankly, I’m really too impatient to spend time long-handing out my thoughts and often I really don’t care to see some of them in writing. But lately, I’ve been challenging myself to rethink my view of journaling and adapt it to a style that fits me. Here’s a few things I’m noticing about the benefits of writing:

1- Frees up mind space – Instead of spending more mental energy remembering my grocery or to do list (or even significant dreams I’ve had), once it’s written down, I can be free to creatively think, reflect on, or problem solve…even just let my thoughts be still. That’s a stress reducer!

2- Improves productivity – As I write down specific goals for the day (week or month), I’m realizing how much more I can accomplish. It gives me an outline and solidifies a specific plan, which helps guide and direct my days. Though it’s the same things turning in my mind, there is something to putting it down and seeing it written out on paper that helps with focus, not to mention determination and motivation!

3- Identifies patterns – Yeah! Those thoughts I didn’t care to see in writing? Nailed it. Those are the thoughts that needed to change. The ones I need to catch quickly, so that I can refocus and redirect my thoughts back to what is true and authentic, lovely, peaceful, pure, kind, gracious, and excellent.

4- Processes and records life – This has become very real, as I’m putting the final edits on my first book. While I’ve written in more detail about my own health journey, it’s brought the realization of how far I have come, how much I’ve learned, and how my life has been transformed. Writing about some really difficult seasons of my life has been very therapeutic. I’ve been able to not only record the story of the healing process, but also the lessons learned to help others. Putting all the pieces together has helped bring closer to this chapter of my life. The ending helps reframe and bring a new gratitude to painful situations. At the same time, it shines a new light of satisfaction and reward on perseverance …and the excitement of new beginnings.

Documented benefits for a healthier body and happier mind

Research also shows journaling helps you:

5- Sleep deeper and better
6- Heal faster (even wound healing!)
7- Slow your thoughts and bring clarity
8- Organize ideas, thoughts, and beliefs
9- Build self-awareness

…and this is just a short list! Be looking next week for more journaling benefits and 5 tips for Writing for a Healthier and Happier Life —secrets I’ve discovered to help convert non-journalers!

Chocolate…How I Love Thee

It’s the love affair that’s hooked us for life! This $7 billion per year US chocolate industry shows just how much we love our chocolate. In America, each of us eats about 10 pounds per year, but this is actually low compared to much of the world. The Swiss, renowned for their chocolates, eat nearly 20 pounds per person per year!

So as you’re savoring each mouth-watering, deliciously sweet, rich, creamy, dreamy bite, use these research-based “justifications” to keep on enjoying more of the yumminess!

Dark chocolate has some very important health benefits. Cocoa’s nutrient content might explain why it was used as a “treatment for many ailments” as far back as the 17th-19th centuries, and why it’s been such a focus of research. The Journal of the American College of Cardiology deemed the findings “to be one of the major advancements in cardiovascular research.” Cocoa is rich in polyphenols, or “phytonutrients.” Science continues to unravel these hidden, plant “miracle-workers,” that serve as potent antioxidants, protecting our cells from damage. The reviews of the findings of these studies show polyphenols in chocolate may help to:

—improve blood flow, keeping vessels healthy and “elastic”
—keep blood from becoming “too sticky”
—fight atherosclerosis by preventing plaque build-up on vessel walls
—raise HDL (good cholesterol) and lower LDL (bad cholesterol)
—lower blood pressure
—reduce risk of strokes
—improve insulin sensitivity and lower insulin resistance (fighting diabetes)
—reduce inflammation
—slow the aging process
—lower stress in pregnant moms (interestingly, babies of these chocolate-eating moms smiled more, had better temperaments and were more active than those of non-chocolate-eaters at 6 months)
—increase blood flow to the brain
—improve cognitive function (especially related to memory, alertness, multi-tasking and reaction times)
—supply a great source of iron (67% RDA in just a 100g bar) and other minerals
—release “feel-good” endorphins in the brain, similar to the “falling in love” feeing
—burn belly fat
—trigger relaxation, just from smelling it’s fabulous aroma

and women, for one final “justification”…

—improve appearance and health of the skin

Yes, no break-ups required! The chocolate love affair is here to stay! So, be sure to get your daily dose of love and antioxidants.  For the most benefits, be sure to choose non-alkali (or non-dutched, as this processing destroys the antioxidants) and naturally sweetened varieties of cocoa, cocoa nibs and pure, dark chocolate.

 

Be sure to pass on the chocolate love…

references available on request

Reset for Radiant Living – free class

Stressed? Exhausted? Sick? Want to hit “Reset”?

Join me at this free class to look at a different perspective on re-nourishing your body and mind for a healthier year ahead. We’ll examine the causes of stress, explore the (often surprising) effects of stress on our physical bodies and health, and discover some simple ways you can get refreshed and best be nourished for energy, healing and balance for 2018.

Refresh – Rejuvenate – Revive

Natural Grocers – Saturday, February 10 at 1pm-2
New Year – New You

1625 E Williams Field Rd
Gilbert, AZ 85295

Writing for a Healthier and Happier Life

way writing benefits body mind spirit

4-weeks in to my journaling challenge, it’s getting easier. Sometimes I’m amazed that I’m writing more, actually beginning to enjoy it, and surprised by the new thoughts that are coming as I write. Beyond the few perks, I’ve already mentioned in part 1, here are more of my discoveries about writing for a healthier and happier life:

10- Increases clarity – Just seeing thoughts, to-do’s, goals, and dreams in writing puts things in perspective. It helps organize thoughts, steps in a process or what to do next on the path towards a goal.

11- Solidifies vision – This really helps with long-term goals, whether it’s personal, relational, business or health goals. When you’re in the middle of a long journey, re-reading the original vision refreshes and renews the passion and dreams that can get weary or rusty in the process. More specifically, it helps us tune in and stay focused. Often our vision is too vague, but the more detailed and clear we can get, the more we can see it. This will help bring that dream to life, making it real and keeping us motivated, especially when things aren’t easy.

12- Improves learning and memory – Again, I’m seeing when I slow down to capture my thoughts, it helps me remember and solidify new information and concepts. I always think, “I can remember this.” But, that’s really not the case and i quickly forget. But more than that, writing the thoughts down makes them much easier to review…and continue pondering for deeper meaning.

13- Sets us up for a new stream of considerations – I’m noticing journaling slows my thoughts and allows me to tune in to and reflect on a fresh flow. It helps me tap into a new stream of ideas, inspirations and concepts that had I not slowed for, I would have missed entirely. I’ve especially been able to capture more insights from dreams as I write and see the happenings of the dream in word form. Really fascinating!

More Research to Encourage Writing for Health

14- Expresses and releases toxic, painful emotions
15- Helps shift mental focus and perceptions
16- Reduces anxiety and depression
17- Improves symptoms of IBS, asthma, rheumatoid arthritis, and state of mind in those dealing with Parkinson’s and cancer
18- Aids recovery from childhood sexual abuse, postpartum depression and post-traumatic stress disorder

I invite you, my other non-journaling friends, to join me on this challenge. These ideas have really helped me get going:

  • Use a journal or notebook that fits you–colorful to make you smile, classy to capture your life, small so you can keep it handy, etc.
  • Find pen(s) you love–color keeps me more engaged and makes me happy
  • Jot down some bullet points
    • Things you’re thankful for
    • Meaningful (or rough) moments during the day
    • Feelings
    • Goals
    • Dreams
    • Prayers
    • Inspirational thoughts
    • Insights
    • and so much more…
  • Don’t get overwhelmed by pressures of traditional journaling to write full, complete, punctuated sentences. Just start getting your thoughts out there. You might just be surprised that sometimes full sentences just start coming…rather easily.
  • Any form of documenting and written expression helps! I love my Notes app on my phone, but I’m discovering “they” are right. Writing by hand is especially helpful for learning, as it sends signals between the hands and brain to build motor memory. Don’t worry, I’m not giving up my app just yet! So, if it helps you get started, go for it!

Are you an expert journaler? I’d love to hear your stories!

…and please do share the helpful, healthful tips with friends and family.

 

 

What to do with Flax Seed?

How much flax should you add daily?

Goal: 1-2 Tbsp flax oil and 2-3 Tbsp flax seed daily

Check out the amazing benefits of flax seed and its oil that can impact the entire body!

 

How do you make flax taste good?

—Add flax oil and flax seed to your smoothies for a silky smooth treat (blend well until smooth)

 

—And add flax seed to cereal, granola, yogurt, cookie or bar-cookie dough, muffin batter

—Snack on Flax Crackers plain or with hummus, bean dip or any other favorite dip or topping

 

(Note: Flax oil should not be heated)

Flax Powered

flaxseed flax oil benefits

If you could add in just one food supplement this summer, that would give you the most benefits, what should it be? Flax seed. The overall benefits of these tiny seeds and oil are pretty incredible. Here’s why…and I think you’ll agree.

Flax seeds have the power to impact almost every body system. Though some of us grew up with the no-fat/low-fat days of the 90s, the oils and fats we eat play a critical role in our health.  Flax seeds and flax oil are unique, as they can help swing you in to the oil-balance your body needs to be at its best. They contain Omega-3s, essential fatty acids that your body can not produce, so they must come from your daily eating. For wellness and healing, Omega 3s need to be part of your daily lifestyle. Here are some of the unique, healing benefits of flax seeds and their omega-3s:

  • Form healthy cell membranes and allow for cell “communication”
  • Fight oxidation (high antioxidant capacity)
  • Prevent and fight cancer, especially breast, prostate and colon cancer
  • Lower cholesterol
  • Reduce triglycerides
  • Help regulate blood sugars
  • Lower and regulate blood pressure
  • Improve digestion and regularity (great source of fiber)
  • Reduce inflammation
  • Stabilize and balance hormone levels
  • Reduce blood “stickiness”
  • Protect and clear arteries
  • Regulate and boost moods
  • Strengthen the immune system
  • Improve poor appetite
  • Assist in weight loss, keeping you feeling more full and satisfied
  • Aid in reducing belly fat
  • Help balance hormones
  • Support detoxification pathways
  • Improve nutrient absorption

Flax seed is equally important as flax oil. You need both. The amount of seeds to get a good dose of the essential fatty acids would be hard to consume. Yet, the oil doesn’t contain the all-important fiber or typically, the seed’s lignans, the unique phytonutrients in flax. Lignans contain some of the most potent antioxidants, and rank as the top source in our diet, even beating out the well-known, high-antioxidant blueberries.

How much and how do you make flax taste good? Here are some great tips.

(If you’re struggling with high estrogen levels, you may want to use caution and balance your flax use with chia seed.)

Chocolate Covered Cherry Shake

Perfectly delicious for dessert…or breakfast, lunch or snack, and it’s loaded with antioxidants to keep it totally nutrient dense.
…and you can sneak greens into it and no one will ever know! Seriously.

Chocolate Covered Cherry Shake

2 cups frozen cherries, pitted*
3 scoops of chocolate protein powder**
1 cup almond milk, vanilla unsweetened
1/2-1 Tbsp flax oil
2 Tbsp flax seed, ground
1 tray ice cubes
~2 cups chopped greens (beet greens, chard or spinach)

Blend all ingredients except for ice in high-powered blender until mostly smooth. Add ice and blend until thick like a milkshake. Serve immediately.

Makes ~4 cups.

*you may want to check cherries for missed pits before blending

**I used UltraLean, a xylitol sweetened, whey powder with added vitamins and minerals. Its extra chocolatey formula makes this like a chocolate milkshake. Use any variety you like or contact us for ordering details.

 

Be sure to share the goodness with a friend!