Apple Almond Museli

I love simple food combinations that taste amazing and make my body feel amazing.  This breakfast or snack recipe is a prime example.  6 simple ingredients: apple, almonds, ginger, lemon juice, pitted dates, and ground flax seeds.

This dish is easy to throw together, (though it does require soaking the almonds the night before), and is much easier with a food processor.

Here is some information about this dish that will help inspire you to make it.

Apples: A medium sized apple has only about 95 calories and 4 grams of soluble fiber.  Antioxidants in apples are found to help inhibit inflammation that may lead to dementia, heart disease and strokes. A compound in apples called quercetin, has been found to boost your immune system, especially when you are stressed out - and now-a-days, who isn't?!

Almonds:  These little nuts are great in helping lower "bad" cholesterol, and help build strong bones.  They are found to decrease the blood sugar spike and thereby modulate the insulin response seen after eating. Almonds also help boost brain activity and may help prevent dementia.

Ginger: Part of a family of anti-cancer and anti-inflammatory roots, ginger is great at reducing internal inflammation as seen with heart disease, arthritis, and muscle pain.  Also great for nausea, upper respiratory infections (which seem to be running rampant this year), and can help with migraines.

Lemon Juice:  High in vitamins C and B, as well as full of flavonoids which help to fight cancer, lemon juice has been found to help fight constipation, diabetes, high blood pressure, and can eliminate kidney stones.  In this recipe, the lemon juice has the added benefit of keeping the apples from turning brown once chopped.

Dates: Help to replenish the body quickly.  They are high in fiber and the antioxidant, tannin, which make them anti-inflammatory.  Dates are also high in many nutrients and minerals needed to help our vision, prevent cancer, and keep us healthy and strong.

Flax Seeds: These little power house seeds seem to have a million things that help our bodies.  A couple of the main benefits are their high levels of omega 3 fatty acids which help fight inflammation in our body.  These seeds are also high in fiber.  The whole seeds will pass right through you though, so make sure you grind them fresh when using them.

So now that you know how good this is going to be for you, let's make it!

1 medium apple, quartered and core removed
1/4 cup raw almonds, soaked in water over night then drained in the morning
1/2 a lemon, juiced
4-5 pitted dates
1/4 inch piece of raw ginger, peeled and chopped
1 tbsp. ground flax seed

In a food processor, place the apple, almonds, lemon juice, dates, and ginger.  Process on pulse until chopped to a desired consistency.  I like mine with some chunks.  A serving size is 3/4 of a cup.  Top with ground flax seed and enjoy!

Helping to guide you towards Your Sensational Self,

Shelley
Integrative Nutrition Health Coach
www.yoursensationalself.com
www.facebook.com/yoursensationalself
yoursensationalself@gmail.com

Peanut Butter Banana Roll Up

I have been craving peanut butter lately.  Not sure why, but I am fervently embracing it.  So given this need, today's healthy snack incorporates peanut butter.

Though I still haven't embraced Elvis' favorite, peanut butter and banana sandwich, I love the combination of peanut butter and banana (almost as much as I love the combination of peanut butter and pumpkin).

This recipe includes only 5 ingredients.

You can substitute your favorite nut butter for the peanut butter.  Make sure your granola is free of high fructose corn syrup, and try to find one low in sugars. (I will post my pumpkin granola recipe later in the week for you to make - healthy and delicious)!

Ingredients:

1 banana
1/2 cup peanut or nut butter
1 cup granola
1 tbsp. ground flax seed
1 tbsp. chia seeds

Mash your banana in a bowl.  Add the peanut butter and mix until combined.  Add granola, flax and chia.  Stir until combined.  Place on a sheet of wax paper and roll out into the shape of a hot dog.

 Place the rolled mix and wax paper into the freezer for 90 minutes. (I store mine in the freezer and

slice off a piece in the morning and take it to work for a snack).  Slice off a 1-2 inch piece as a snack.

Peel off wax paper and enjoy!

A healthy snack, easy to make, and easy to take on the go.  Hope you enjoy!

Helping guide you to Your Sensational Self, 

Shelley,

Integrative Nutrition Health Coach, 

www.yoursensationalself.com

www.facebook.com/yoursensationalself

Battle of the Holiday Bulge

Well one holiday meal down.  A day of too many appetizers, too many drinks, force feeding of dinner and somehow still finding a square inch of space to fit dessert.

Who would have thought how wonderful elastic waist pants could be!

For my family (and I am sure many of you as well), now continues a month of gatherings with family far and near, friends, and coworkers every weekend until January.

Without having to set the scale back 10 pounds so that I don't feel quite so horrible about all these gatherings, it's time to implement some strategies to fight the Battle of the Bulge!  Here are 5 steps to help you and me!

Step 1:  On those non-gathering days, focus on super healthy meals.  What the hell does that mean?  It boils down to a few simple steps.  No take out.  LOTS of leafy greens (not just as salads but steamed or braised as well).  Eat a rainbow of color at your meals - carrots, peppers, tomatoes, red cabbage, etc.  Minimal consumption of processed carbs (talking crackers, bread, pasta).  LOTS of water (shooting for half your body weight in ounces of water consumed each day).

Step 2:  Increase exercise time. 20 minutes.  That's all it takes.  20 minutes of increasing your heart rate will help to keep you sane, increase your metabolism, and decrease the desire to reach for those cravings of junk and wine.  My 20 minutes will be in the form of a HIIT (High Intensity Interval Training) workout -do a search for this to find out it's benefits.  Though even starting my day, or finding time at lunch for a 20-30 minute walk will also help.

Step 3:  Keep yourself stocked with healthy snacks.  To avoid the pumpkin cakes, donut holes, chips and candy that seems to pop up everywhere this time of year, keep an ample supply of the good stuff

nearby.  Walnuts/almonds/pistachios, edemame, apples, clementines, hard boiled eggs, avocados.  All of these will help you stay away from those blood sugar boosting, fat storage inducing snacks indicative of the holiday season.

Step 4: Pre-party Plan.  On the day of the party, make sure you are drinking all your water!  Staying hydrated during the day can help keep you more full and decrease the effects of too much alcohol. Sneak in a workout.  20 minutes.  Just move your body more than normal that day.  Have a salad before you leave the house (or company shows up).  This doesn't have to be an elaborate salad with lots of veggie chopping.  Simply grab a couple of handfuls of greens and place them in a bowl.  Use a simple dressing of olive oil and vinegar rather than a heavy, processed, calorie laden dressing.  The goal is to simply put some roughage in your belly to help fill you up.  Finally, if your party is a potluck, make sure your offering is a healthy choice.  Bring a big salad.  Roast some veggies in olive oil with a touch of sea salt.  Bring hummus and a platter of veggie sticks.

Step 5: Party time. I think an important thing to keep in mind is that you don't have to eat everything you see!  Though tempting as this always is, it's important to remember that people will generally not think you rude for staying away from some of the items on the buffet table.  Another strategy is to use a small plate - for snacks and the main meal.  Place some of the snacks you really want on the small

plate and then DON'T refill it.  Be content with the ample serving you already consumed.  Save that small plate for dinner and then make sure half that plate is loaded with veggies.  When dessert rolls around, find a friend with whom to share the bounty.  Gorging on half a cup cake and half a piece of chocolate pie will make you feel better than inhaling full servings of each.  Finally, when enjoying your cocktails and wine, mix in a glass of water between each glass to help counteract the effects of the alcohol and to fill you up!

Enjoy what the holiday season is all about - family, friends, gratitude and love.  Remember to take time to love yourself too! Take charge of the calories you consume this month and you will enjoy all those gatherings even more!

Guiding you towards Your Sensational Self,

Shelley, Integrative Nutrition Health Coach and MS OTR/L
www.yoursensationalself.com
www.facebook.com/yoursensationalself

Shop Local this Holiday Season

This Saturday is the official day to support local, mom and pop businesses for the holiday season.  I think of these small businesses often throughout the year, but especially during peak seasons, such as the holidays.

My husband and I have had the privilege of owning and operating a home based business for over 10 years now, and are in the process of starting another one.  I have seen first hand the benefits we receive from those who also think about supporting and buying local.  I think about the impact our dollars make when we support our friends, neighbors and our local economy.  

So much of what is produced today comes from away, and so much of our money goes the same way.  In a time when families and communities are struggling, spending money locally can have an enormous impact.

Here is an example.  My husband, Mark, has been intensively farming our small piece of land for over 10 years.  While we have enjoyed a tremendous amount of local support from our small community of 3000 people, there have been times, like with most businesses, that we have had more product than we seem to be able to sell.  If those 3000 people decided to spend just 10% of their food budget on local food through us, we would sell out of all we picked pretty much every day.  We would be looking to buy more land, hire more local kids (which is where we get our summer help), and would be buying even more from other Maine based businesses.  We would not be able to keep up with demand, and the other small farms in our town would also have to dramatically increase production just to keep us all fed.  We literally dream about such scenarios.  Now imagine if this happened in many other businesses.  It is amazing how little we need to spend locally to have an unreal effect collectively.  

If you take the time to look, you will be amazed at what you can find being produced not far from where you live.  In my own town and those surrounding me there are amazing pieces of artwork, beautiful and delicate jewelry, gorgeous felted and knitted products, locally produced wines and wine products, delightful soaps, locally raised and prepared food items, gourmet teas, antiques, local bookstores, restaurants, and so many other incredible things that I would need a page just to list them all.   

With the holiday seasons approaching, this is an excellent time to start thinking about supporting your friends, neighbors and local economy.  Enjoy seeing what your fellow community members can create and display, build new friendships over that cup of coffee and a chat with an invested owner, realize who you are supporting when you take the time to walk and shop through your downtown instead of clicking the computer or hitting the box stores.

Most of all, have an amazing adventure on Small Business Saturday and share what you found for amazing items that helped to support your community!

Helping you to embrace Your Sensational Self,

Shelley Allen, Integrative Nutrition Health Coach, MS OTR/L

www.facebook.com/yoursensationalself
www.yoursensationalself.com

Homemade Knock Off Power Bars

I am constantly looking for some sort of quick, easy snack.

Finished Homemade Knock Off Power Bars

My criteria are that it isn't full of too much processed crap, not through the roof on sugar content, and that it will not leave my kids feeling hungry 5 minutes later.

For a couple of years my solution was Clif Bars.  They worked great in a pinch on the way to sports practice, or road trips, or even if I knew dinner was going to be much later than we were accustomed too.

However, I am tired of spending $6 a box.  I dislike the number of ingredients with which I just don't feel super comfortable.  And 1 bar is way to big of a serving size for my 10 year old.

So this year I have started making homemade snacks.  My kids are a royal pain in the butt somewhat picky about the texture and shape of said homemade snacks and will not eat them if they look like a ball of poo do not resemble something with which they are familiar. So though my husband and I have enjoyed them, I am still searching for the recipe that will become my quick, easy snack for everyone.

Enter my newly purchased cookbook Power Hungry, The Ultimate Energy Bar Cookbook by Camilla Saulsbury. The author gives great recipes for knock off brand name bars (including Clif, Kind, Fiber One and Nature's Valley).

The first bar I made is called a Nick Bar and it compares to Clif Bars.  Camilla gives a ton of different ways to modify the basic recipe to create new flavors, and it seems to be one of the easiest to throw together.

Ingredients for Homemade Knock Off Power Bars

I have made them twice, once with sunflower seed butter and once with peanut butter.  My kids will tolerate them in small squares (no round balls with this recipe), and they are a great snack for my husband and I as well.

Perhaps the best parts of this recipe are that I can readily identify all of the ingredients, I can make them as organic as I like, and I can throw it all together in 15 minutes.  The recipe makes 12 full sized bars, however, they are so sweet with the dates that I find a quarter to a half a bar is plenty for a serving.  These natural sugars (with the bonus of their added fiber) make a great snack to curb those processed sugar/crap cravings.

So here is Camilla's recipe for Nick Bars.  I hope that you enjoy them and if you are looking for more power bar recipes check out her book.

1 cup packed pitted, soft dates
1 cup warm water
1 1/4 cups crisp brown rice cereal
1 cup quick-cooking rolled oats
1/4 cup coarsely chopped roasted or toasted nuts or seeds (peanuts, almonds, sunflower seeds)
2 Tbsp. ground flaxseed meal
1/2 tsp. ground cinnamon
1/2 cup natural, unsweetened nut or seed butter (peanut, almond, cashew, sunflower)
1/3 cup honey or pure maple syrup
1 tsp. vanilla extract
1/8 tsp. fine sea salt
1/4 cup miniature semisweet chocolate chips

1. Line a 9 inch square baking pan with parchment or wax paper.
2. Combine the dates and warm water in a small bowl.  Let stand for 5 to 10 minutes until the dates are soft (time will vary according to the dryness of the dates).  Drain and pat dry with paper towels.
3. Stir together the cereal, oats, nuts or seeds, flaxseed meal, and cinnamon in a large bowl.

4. Place the dates in a food processor.  Using pulses, process until finely chopped.  Add to the bowl with the cereal.

5. In a small saucepan, combine the nut or seed butter and honey.  Heat over medium-low heat, stirring, for 2 to 4 minutes until the mixture is melted and bubbly.  Remove from heat and stir in the vanilla and salt.
6. Immediately pour the honey mixture over the cereal mixture, mixing with a spatula until coated.  Gently stir in the chocolate chips.

7. Transfer the mixture to the prepared pan.  Place a large piece of parchment or wax paper atop the bar mixture and use it to spread, flatten, and very firmly compact the mixture evenly in the pan.  Cool at least 1 hour till firmly set.
8. Using the liner, lift the mixture from the pan and transfer to to a cutting board.  Cut into 12 bars.

Per full size bar:  Calories 195, Fat 7.5, Cholesterol 1 mg, Sodium 41 mg, Carbs 29.8 g (Fiber 3.2 g, Sugars 19.8 g), Protein 4.9 grams


Helping you embrace Your Sensational Self

Shelley Allen, Health Coach
www.yoursensationalself.com
www.facebook.com/yoursensationalself
yoursensationalself@gmail.com
follow me on instagram @shelley_allen24
or twitter @shelleyhealth1

Kale Salad

It's that time of year when kale is in abundance.  I tend to use this amazingly healthy vegetable in soups and wilted in a small amount of broth.  However, unlike a lot of people that I know, I tend to struggle with the bitter taste of kale when consumed raw.  

Kale is a member of the cruciferous vegetable family, along with cabbage, broccoli, bok choy, brussel sprouts  and mustard greens to name a few.  It's their sulfur -containing compounds that lend them that bitter taste, but are a great indication of high micronutrient and phytochemical levels.  According to Dr. Fuhrman and scientific research, when these veggies are broken by blending, chopping or chewing, a chemical reaction takes place that converts the sulfur-containing compounds into ITCs (isothiocyanates), which are a combination of compounds with proven and powerful immune-boosting effects and anticancer activity.

So given how important this vegetable is in improving and maintaining my health, I am constantly on the look out for a recipe where I can tolerate enjoy this green, raw. Well, I have finally found the recipe and have to share it with you all.

I found this on the blog site The Fresh Exchange.  Initially it seemed quite labor intensive.  However, now that I have made it once and am familiar with all the steps, this will be one of those easy go -to dishes in my repertoire. 

Kale Salad with Tahini Dressing

Main Salad Ingredients:

1 Bunch of Tuscano Kale
1 Large Sweet Potato
2-3 Apples of your choice
1/2 cup Pumpkin Seeds (you can replace this with nearly any nut you have on hand honestly)
1/2 tsp Paprika
1-2 pinches of Sea Salt or Himalayan Pink Salt if you have it. 
1/2 tsp curry powder
1/2 tsp turmeric
1/2 tsp cinnamon
2 tbsp Coconut Oil

Dressing Ingredients:
1 cup Raw Apple Cider Vinegar with the mother. 
1/2 Cup Olive Oil 
1/2 Cup Tahini
1 knuckle of Ginger
2 cloves fresh garlic
1/4 tsp Turmeric
a pinch of Cayenne
1 tsp honey
1/2 tsp cinnamon
Juice of 1 Lemon
1/4 tsp Paprika

To make the salad, wash and chop the kale leaves and the apples and place in a large bowl. Then, once you have chopped the kale and apples, wash the large sweet potato and skin it. Once the potato is skinned, chop it into chunks and set in a separate bowl. Melt 1 tbsp of coconut oil (20 seconds in the microwave should do) then drizzle it onto the chopped potatoes. Place the other tbsp of coconut oil in a saute pan and begin to let it melt down. Toss the remaining spices in with the coconut oil, thoroughly coating the sweet potatoes. Once the oil has warmed up in the pan, saute the potatoes on medium to low heat until they are soft and no longer crunchy. Then take the sweet potatoes off the heat and let them cool, while you allow the potatoes to cool, place all dressing ingredients in your high speed blender and blend until a smooth consistency is created. If for any reason the dressing is too thick, add a little water to it or if it seems too thin add a little more tahini.

With the potatoes cooled and the dressing done, place the pumpkin seeds in the bowl with the kale and apples as well as the sweet potatoes. Toss it all together evenly. Once it is tossed begin to slowly drizzle the dressing on the salad. Toss and add dressing as needed. The salad is then ready to serve. If you have left over dressing, keep in a ball jar for left overs. It should last for about a week.

I cannot thoroughly express how delicious this dish was.  In fact I thought it was even tastier the next day as leftovers. Try this recipe and let me know how you like it.  

p.s.

If you think this recipe is healthy just for the kale you are mistaken!  The combination of the tumeric, ginger and garlic are all great anti-cancer, anti-inflammatory and knock out superfoods.  So have another bite of salad and savor all that goodness!

Helping you embrace Your Sensational Self, 

Shelley Allen  Health Coach  MS, OTR/L

www.yoursensationalself.com

www.facebook.com/yoursensationalself

yoursensationalself@gmail.com

or follow me on Instagram @shelley_allen24

or Twitter @shelleyhealth1

Delicious and Healthy Pancakes

One of the things that I do in my home to try to save money, save time, and eat with health in mind, is to make large batches of food to freeze.  Sunday morning was pancake morning.  Now I know that you are thinking that pancakes aren't all that healthy for you, and they definitely can fall into the nothing but processed crap category.  However, they don't have to be the worse thing on your breakfast plate. I am here to share how I have found ways to increase their health benefits and still have them taste delicious.

I can not recall where I first found my pancake recipe.  At this point in time I have modified it so much that the original is a mere shadow of what I currently use.  All these modifications have created a much healthier pancake recipe.  There are a couple of easy ways to make your own pancake recipe healthier.

First, in place of a small portion of the flour add ground flax, chia seeds, wheat germ or bran.  For 4 cups of flour make 1/2 a cup one or more of these additions.

Secondly, add a fruit or vegetable such as blueberries, pureed pumpkin, apples, applesauce, smashed banana or pureed sweet potato.  You can add between 1 and 2 cups of these into a 4 cup batch of cakes.

Finally, switch from a traditional white flour to a whole wheat.  I use a stoneground wheat.  You can also substitute buckwheat or oat flour for a gluten free choice.

My family's favorite flavors of pancakes are pumpkin and blueberry.  There are times that I have combined the two (also very delicious).  I have also made banana and apple pancakes as well.  This morning was our traditional batch of pumpkin and a batch of blueberry.

New England Long Pie Pumpkins
ready to cook down for the pancakes. 

These are made from scratch (no boxed mixes here, though the modifications would definitely benefit the store bought mixes).

Here is the general recipe for a triple batch:

3 3/4 c. stoneground, whole wheat flour
1/4 c. + 1/8 c. ground flax seed
1/4 c. + 1/8 c. wheat germ or wheat bran
1/2 c. sugar
5 1/4 tsp. baking powder
6 eggs, beaten
3 c. milk
1 stick butter
2 tsp. pure vanilla extract

For Pumpkin Pancakes, add 1 1/2 c. pureed pumpkin to the milk and butter mixture.  Add 1 tbsp. ground cinnamon and 1/2 tbsp. nutmeg to the dry ingredients.

For Blueberry Pancakes, add 2 c. fresh or frozen blueberries to the milk and butter mixture.  Add 1 tbsp. ground cinnamon to the dry ingredients.

When making apple cakes, dice the apples and utilize 2 cups as an addition to the milk and butter mixture.  Add 1 tbsp. cinnamon and 1/2 tbsp. nutmeg to the dry ingredients.

For Banana Pancakes, add 1 1/2 c. smashed banana to the milk and butter mixture.  Add 1 tbsp. ground cinnamon to the dry ingredients.

For Sweet Potato Pancakes, add 1 c. pureed sweet potato to the milk and butter mixture.  Add 1/2 tbsp. allspice to the dry ingredients.

Procedure:
In a medium saucepan, melt the butter.  Then add milk until just warm.  Add vanilla.  In a separate medium/large bowl, beat the eggs.  Add milk and butter mixture to eggs and combine (add fruit at this time).  In a large bowl, mix flour, flax, wheat germ or bran, sugar and baking powder (add spices at this time).  Heat up griddle at medium to medium/low heat.  Pour the wets into the dry mix and combine.  Stir until all dry ingredients are moist.  Use 1/3 c. measuring cup to ladle out batter onto the griddle.  If your batter is really thick, use a bit more milk to thin it.  When pancakes start to have air bubbles showing through the top, then flip.  Cook until done in the middle - roughly 3 minutes.

One triple batch will make roughly 30 pancakes.  From start to finish today (minus washing a few of the dishes), I worked at this for an hour and a half.  A good investment for over 60 homemade pancakes!  Enjoy some fresh and then, when cooled, place the rest in gallon freezer bags. Stick them in the freezer, and then reheat them during the week for a great breakfast.  Make sure to use only pure maple syrup on these delicious cakes.  To make this meal more complete add a healthy protein such as a hard boiled egg or scrambled eggs, or a serving of plain yogurt.

Yours in health,
Shelley Allen  Health Coach  MS, OTR/L

www.yoursensationalself.com

www.facebook.com/yoursensationalself

yoursensationalself@gmail.com

or follow me on Instagram @shelley_allen24

or Twitter @shelleyhealth1