January Reset

Happy New Year!  Where did 2017 go?  It went by way too quickly for me.  But it’s January again. This is the time when everyone takes a moment to reflect on the past year and make resolutions for the new one.  I hear a lot of people talking about health and wellness and what they need to do this year to lose those few extra pounds that creeped on over the holidays or over the past year.  More exercise!  Less Eating!  No Carbohydrates!  No Fat!  No Breakfast!  No lunch! No…fill in the blank with whatever may be popular in the moment!  There seems to be a new craze every week that promises a quick fix – lose 15 pounds in 2 weeks – wow, wouldn’t that be great!   

Unfortunately, most of the “crazes” are not based in reality or may be good for short term fulfillment but they lack staying power.  I prefer to think of this time of year as one for permanent changes not quick fixes.  Wouldn’t it be nice to get off the diet roller coaster?  Wouldn’t it be nice to finally lose those 5-15 pounds and keep them off?  I think it’s time to make a change – you deserve it!  But where do you start?

Start simple!  A lot of us have an all or nothing mentality.  We either exercise everyday for 1 hour or we do nothing.  We either avoid all carbohydrates or we over eat them.  We either eat healthy or we eat all junk foods.  It does not need to be all or nothing.  Let’s start with simple moderation. 

1.       Eat something for breakfast every day.  You need to get your metabolism going first thing in the morning so that you can continue to burn calories all day long. 

2.       After breakfast, eat something (I am not saying a whole meal, but something small) every 3-4 hours to keep your metabolism burning.

3.       Eat more vegetables.  Most people I talk to do not realize that they should be eating 5-10 servings of vegetables each day.  That is ½ cup cooked or 1 cup raw.  That may seem like a lot, but it can easily happen if you put your focus on eating some vegetables at every meal.

4.       Fruit does not take the place of vegetables.  Limit your intake to 1-2 pieces every day.

5.       Eat protein at every meal and every snack. Protein is what makes you feel full.  It also helps to keep your blood sugar stable which helps to keep sustained energy all day long.

6.       Make sure that your diet contains some good fats.  Olive oil, coconut oil, walnut, almond, flax, MCT, and fish are all good sources of healthy fats.

7.       Walk for 10-15 minutes every day.  This might mean parking a little further away at work or the grocery store, taking an extra flight of stairs instead of the elevator, taking a few laps around your house or office because the weather is bad.  It is not difficult to include more movement in your day if you know that it does not have to be an all or nothing. 

8.       Take a moment to think about what you are eating, be mindful of how quickly you are eating and why, and be thankful for the food on your plate.

9.       When all else fails, seek out some extra help.  I have seen many people through the years who have struggled with their weight, only to find out that they have food sensitivities.  Once they remove the offending foods, the weight just comes off. 

Wishing you all health and happiness in the New Year!

Kitchen Experiments – Almond Flour Pancakes

Breakfast has never been my favorite meal.  As a teenager into my early adulthood I always skipped breakfast.  I always thought it was a good way to control my weight and I was never hungry anyway.  Since then I have learned how wrong I was on both of these counts. Breakfast or break fast is when we kick our metabolism back into gear after a night of rest.  If you do not eat something first thing in the morning you are wasting valuable time when you should be burning calories.  And yes, I have heard all of the excuses of why you don’t eat breakfast, and I am still going to tell you, EAT SOMETHING!  If you are not hungry in the morning, that is just another sign that your metabolism is not working.  If you don’t eat breakfast because then “the rest of the day I am hungry”, please, stop that self talk and listen up.  You WANT to be hungry.  When your body signals that you are hungry it means that your metabolism is working and that you are burning up the calories that you have eaten.  This is perfect.  This is how you maintain your weight without gaining or how you actually lose the unwanted weight that has been hanging around all these years that you have been skipping meals.

Breakfast for you does not have to be what the media tells us – it does not have to mean cereal, eggs, bacon, oatmeal, or toast.  It can be whatever you want it to be.  I often eat soup for breakfast because it is satisfying and warm and delicious.  I think that because I never liked the normal breakfast foods, I avoided eating it all together.  Now I eat whatever I feel like eating that day.   Leftovers from dinner, rice cakes with almond butter, a wrap with lettuce and turkey, eggs, and then sometimes on a Sunday I just feel like pancakes.

My husband likes pancakes and waffles on the weekends when we can have a slow morning and a relaxed meal together.  I enjoy that as well.  So several Saturdays ago he asked if we could have pancakes in the morning.  I was happy to oblige, but I am not eating many grains and carbohydrates at the moment, so I went searching for something different. I love the internet because no matter what you are looking for, you almost always find something.  I found this almond flour pancake recipe that seemed to incredibly easy to make, so I had to try it.  These are so delicious.  The next weekend I went to my parents and I made them for again because I just thought they were great.  Enjoy!


Almond Flour Pancakes

~ So you might be starting to notice something about me and cooking.  Even if I have never tried a recipe before, I almost always make some kind of change to it, well, just because.  In this recipe, you can use water instead of milk and add any fruit you like, or none at all.  The first time I made it I did not add the baking soda but the third time I did.  I think it helped to lighten them up just a bit, but that is optional as well.  The first time I made it I did not have enough almond flour so I used some coconut flour as well. The batter is very thick and the pancakes take a little longer to cook than normal flour pancakes.

1 c. Almond flour

1/4 c. Unsweetened Almond milk (or milk of your choice)

2 Eggs

1 Tbs. Maple Syrup or sweetener of your choice

1/4 tsp. Salt

1/2 tsp. Baking soda

1/4 c. Blueberries

Spray or oil for pan or griddle

1. Heat a pan or griddle over medium heat.  Just before cooking the pancakes spray or place a teaspoon of oil in the pan and coat evenly.

2. Whisk all ingredients, except blueberries, together in a bowl until batter is smooth. Stir in the blueberries.

3. When the pan is hot, drop batter onto the grill with a large spoon and cook until bubbles form and the edges are dry, about 3-5 minutes. Flip and cook until browned on the other side, about3-5 minutes more. Repeat with remaining batter.

4. Add the toppings of your choice and Enjoy!

Detox anyone?

Recently I have had several clients telling me they were thinking about doing a detox.  I told them it is not quite time for doing a detox – it is much better to wait until spring.  Well, spring is almost here!  In chinese medicine, spring is related to liver and gallbladder and so now is the perfect time to do a liver detox.  Usually people feel rejuvenated with a cleanse.  It helps them to feel more energetic, maybe lose a couple of the pounds that were put on throught the winter, and gets them motivated to get back on track with eating well.

There are several ways to think about doing a detox.  You can go all out with the master cleanse which is where you drink a “lemonade” made with lemons, maple syrup and cayenne pepper for 1-14 days.  This can be pretty intense.   Doing it for 1-2 days is doable and longer just takes more planning and perserverance.  You need to remember that a cleanse is not just physical, but can be emotional and spiritual as well.

The second way to do a more mild cleanse is to eat some foods while drinking the “lemonade”.  Eating lots of vegetables and fruits with a small amount of protein and carbohydrates can keeping you going through the cleanse.  If you have a physical job or love to exercise, the master cleanse is not recommended.  This would be a more viable option for you.

The third way to do a cleanse is by doing the elimination/challenge diet. This is a plan where you eliminate all of the foods that are common intolerance like wheat, dairy, corn, eggs, sugar, citus and gluten and you avoid them for 2-3 weeks.  At the end of the 3 weeks you can choose to do the challenge phase or not. This is a mild cleanse but well worth the effort.

Lastly, if you are looking for a more intense cleanse that still involves eating well but adds in specific supplements to increase liver detoxification then the 7-day Core Restore may be the perfect cleanse for you.  This program is designed to help restore normal healthy detoxification and elimination functions. It has a comprehensive formula that supports both Phase I and II liver detoxification pathways plus it has assessment tools and a helpful patient guide providing diet recommendations and lifestyle suggestions.

If you have never done a cleanse before, it may be helpful to sit down and speak with someone about which option is best for you and your lifestyle.  Louise can help you with all of your questi0ns and set you up with a plan.  Remember, it is very important that you ease into and out of any cleanse you decide to do.  This will increase the beneficial benefits of the cleanse.

You can contact Louise at 570-421-3708 or through email at acunut@aol.com.