Healthy Breakfasts

Healing Chronic Inflammation & 3 Healthy Treats (Strawberry Smoothie, Banana Swirl Ice Cream & Healthy Mocha Frappuccino)

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Hello friends!  I’ve been working on some behind the scenes organizational things here at Nourished for Life and I have some really exciting things planned for the year that I can’t wait to share with you!

In February and March we have 4 workshops (2 individual workshops & 2 different workshop series) scheduled. Please check out the Specials and Upcoming Events for all of the details. Sign up for one or all of these opportunities and bring a friend or two with you! They are all going to be so much fun and packed full of amazing info to help you wherever you are in your health journey!

If you follow me here or on Facebook, you know I’ve been “shredding” this month and I have to tell you I LOVE this program and I love how great I feel. Shred 10  is a ten day program to help you detox and jump start your health. We use tons of whole food nutrition, avoid harmful & inflammatory foods, drink plenty of water, eat your last meal by 6 pm to allow your body time to digest and really rest and rejuvenate during the night, get at least 8 hours of sleep and 20-30 minutes of movement every day. Most of our participants feel so great that they stick with it well beyond the ten days.

Healing Chronic Inflammation

I am gluten and dairy free and eat real, whole unprocessed foods and avoid sugar and caffeine most of the time. But even I found myself having a few too many cheats and treats over the holidays and in need of a detox program. It doesn’t take very much of these inflammatory foods for me to start seeing signs of chronic inflammation such as really dry, red & itchy skin, breaks outs and joint pain. I started having quite a bit of knee pain and at bedtime on New Years Eve was a bit horrified to see my knees were swollen and black and blue! I’m 41 and have 4 young kids. My youngest is 2 and I plan to be able to keep up with her and dance at her wedding. I also know these symptoms are big red warning flags telling me my body is in a state of chronic inflammation, which will lead to more serious health problems if I don’t do something about it. Chronic inflammation is at the root of so many health conditions and diseases.

So I started shredding January 2 and I’m thrilled that I’m back to feeling great! I even wore a dress that showed my knees and high heel boots to church on Sunday. It’s amazing how even a small amount of inflammatory foods can cause such havoc on our bodies! And amazing how quickly our bodies can heal when we nourish them properly with real whole foods and a healthy lifestyle.

Common signs of chronic inflammation include:

  • skin issues (eczema, psoriasis, red, blotchy or itchy skin, blemishes or break outs)
  • ongoing swelling, joint  or muscle pain
  • seasonal allergies and asthma
  • IBS or digestive problems (bloating, gas, diarrhea or constipation)
  • food allergies and sensitivities
  • fatigue or lethargy
  • high blood pressure
  • blood sugar problems

Please don’t make the mistake of thinking these symptoms are just part of life, or a normal part of aging! Many health conditions and diseases are associated with chronic inflammation, including things like heart disease, cancer and autoimmune conditions like multiple sclerosis, ulcerative colitis, Chron’s disease or rheumatoid arthritis. Please pay attention to your body and take steps to eliminate chronic inflammation.

If you suffer from any of these signs of chronic inflammation, a whole food, plant based diet and healthful lifestyle changes can help. If you want to reduce your risk of disease, feel bettter, have more energy or achieve your ideal weight, the Shred 10 is a great way to get started and see a big difference in your health in a short period of time. The program includes a terrific guidebook with a wealth of info and recipes, private health coaching from yours truly and a private Facebook group for added support, encouragement and accountability. Our last group was amazing and I’m so excited for our new group starting February 6. Please contact me if you’d like to be included or learn more! You won’t be sorry!

A 3 month private health coaching package is also a great option if you need help fighting chronic inflammation through diet and lifestyle changes. Contact me to schedule your Initial Wellness Consultation and take advantage of my January coaching special.

I start almost every day with a green smoothie and since I’ve been shredding, smoothies and shakes have been a big part of my life the past few weeks! You can find my favorite green smoothies here. Today I’m sharing three of our other favorites.

Strawberry Smoothie, Banana Swirl Ice Cream & Healthy Mocha Frappuccino

Strawberry smoothies are my oldest daughter’s favorite.

Banana Swirl is in honor of my youngest daughter, who LOVES Daniel Tiger’s Neighborhood. In one episode Daniel tries some new healthy foods and finds out he likes them! He and his mom make a banana smoothie in the blender for dessert and Mom Tiger calls it “Banana Swirl”. So if you have a toddler, find that episode on Amazon Prime and whip up some Banana Swirl together!  Use ripe, already frozen bananas and it can be a smoothie or ice cream, depending on how much milk you add.

My current favorite is my copy cat Healthy Mocha Frappucino. Save your pocket book and your health and make this at home instead of going through the drive thru at Starbucks!  If you use protein shakes, I love and recommend Juice Plus Complete, which is a whole food, plant based protein powder that will keep you full, stabilize  your energy and help control cravings.

So that’s my smoothie round-up for today. Try them all and let me know in the comments which one is your favorite!

Print Recipe

Strawberry Smoothie, Banana Swirl & Healthy Mocha Frappuccino

Ingredients

Strawberry Smoothie

  • 1 c. Almond milk
  • 1 very ripe banana peeled and frozen
  • 2-3 cups frozen strawberries
  • 1 scoop vanilla
  • Juice Plus Complete
  • plant based protein powder optional

Banana Swirl

  • 1-2 cups
  • full fat canned coconut milk
  • 3 very ripe bananas peeled and frozen

Healthy Mocha Frappuccino

  • 1 c. Almond milk
  • 1 scoop chocolate
  • Juice Plus Complete plant based protein powder
  • 1-2 cups ice
  • Optional -- add 1 shot of decaff espresso or a drop of peppermint extract

Instructions

  • When your bananas get very ripe on your counter (partially brown and super sweet) peel and freeze in a gallon size zip lock baggie for smoothies or muffins.
    Place all ingredients in a high powered blender, like a [Vitamix| http://amzn.to/2jeVVWv], in the order listed. Make sure liquid is in the bottom of the blender. Add additional milk as needed, to get the desired consistency or thickness.
    We like to eat Banana Swirl as an ice cream, so I tend to use less milk. If you want a smoothie consistency, use more milk.
    When using canned, full fat coconut milk, shake the can well before opening. If it is cool in your home, the cream will separate from the coconut water and will be at the top of your can. Stir well and use equal amounts of cream and water, or add more of the water for a thinner smoothie. Save the remaining coconut water and/or cream for another use!  

XOXO,

Kristi

Maple Pecan Pumpkin Spice Muffins

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Maple Pecan Pumpkin Spice Muffins

It’s fall!

I’m already seeing pumpkin everything, everywhere. So in honor of the first day of fall and one of my favorite times of year, I’m joining in the pumpkin love today.

You should absolutely jump on the pumpkin bandwagon this fall too. Not just because its delicious, but because pumpkin is packed full of nutrition. Pumpkin is very high in Vitamin A, one serving providing 245% RDA. It is also a good source of calcium, Vitamin C, several B vitamins (including folate) and a number of minerals including magnesium, potassium and phosphorus.

Maple Pecan Pumpkin Spice Muffins

These amazingly moist and flavorful muffins are the perfect way to satisfy your pumpkin spice cravings with health promoting ingredients and without any sugar or other harmful ingredients.

They are free of gluten, dairy, sugar and refined oils. They are paleo and vegetarian, and can easily be made vegan as well by substituting flax eggs. They are high in protein due to the almond butter, almond meal and eggs. Use eggs from pastured chickens for a healthy dose of omega -3s. And they freeze well too. I love to keep these in the freezer to pull out and pop in the oven for a quick healthy weekday breakfast.

Treat yourself to some delicious, healthful, pumpkin-y goodness!

Print Recipe

Maple Pecan Pumpkin Spice Muffins (gluten & dairy free, paleo)

Ingredients

  • 1 very ripe banana mashed
  • 1 c.
  • Organic pumpkin purée
  • 3 eggs
  • 1 c.
  • Almond butter
  • 1/2 c.
  • Real maple syrup
  • 1 tsp.
  • Vanilla extract
  • 1 c.
  • Almond meal
  • 1 tsp.
  • Baking soda
  • 1 tsp. Unprocessed sea salt (I use
  • Celtic Sea Salt
  • or
  • Redmond Real Salt
  • )
  • 2 tsp. Ground cinnamon
  • 1 tsp. Ground ginger
  • 1/2 tsp. Ground nutmeg

Instructions

  • Preheat oven to 350 degrees and grease a muffin tin well with coconut oil or a bsking spray. If you prefer you can use paper or silicone muffin wrappers, but I really like these muffins with a bit of a crusty edge from baking directly in the pan.
  • Placed ripe, peeled banana in a mixing bowl and mash it with a fork.
  • Add the pumpkin purée and eggs and mix well. Add in the almond butter, maple syrup and vanilla, mixing until the batter is smooth and well combined.
  • Stir in the dry ingredients and spices and mix until combined.
  • Spoon into muffin tins,filling each cup about 3/4 of the way full. You should have 18 muffins. Bake 20-22 minutes. Cool for 10 to 15 minutes and then carefully remove the muffins from the pan and allow them to finish cooling on a wire cooling rack.
  • Enjoy your healthy pumpkin-y goodness!

Start Your Day Right Smoothies

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Green Smoothies Good morning, friends!  I thought today I’d let you in on one of my favorite “secrets” to improving your health and feeling great all day–green smoothies.

I can’t even tell you what a difference it makes in my whole day when I begin it with a green smoothie. I’m happier, I have more energy, my mind is focused and clear and I’m far less likely to make poor food choices throughout the rest of day. If I don’t take time to have a smoothie with breakfast or AS my breakfast, it’s bad news for the rest of the day. I’m more likely to be tired and crabby, I have less energy, I’m more prone to brain fog and I’m much more likely to give in to cravings and snack on unhealthy food choices which make me feel even worse. It starts a bad downward spiral for the day.

How, you might be asking, can one tiny little habit like a morning green smoothie do ALL of this?

Smoothies are packed with nutrients. Most nutrition experts currently recommend that we eat at least 9 servings of fruits and vegetables per day, which isn’t always easy.  I work hard at it and I don’t always achieve this. Unless I start my day with a green smoothie that gets in 4-6 servings right off the bat. These phytonutrients, especially first thing in the morning on an empty stomach, go straight into your blood stream and fuel every single cell in your body. Your body will say: “Yes!  Thank you!!  THIS is the fuel I need to perform my very best and feel great today.”  No really, it will. You can almost hear it.

Imagine what would happen if I filled my car up with Diet Coke or Gatorade instead of gasoline. You would look at me and think, “You idiot. No wonder your car won’t start.” And yet that’s exactly what we do with our bodies. We try to fuel our bodies with sugar and processed junk and then we wonder why they don’t run well.  Why we don’t feel good and why we, as individuals and as a society, are getting sicker and sicker.

A recent study validated my own personal green smoothie experience, finding that in addition to all of the other amazing short and long term health benefits, people who eat more fruits and vegetables are actually happier and have greater psychological well-being!

Smoothies are high in fiber, but partially-digested (the blender does some of the work for you) so it’s easy on your digestive system. And all of this fiber keeps things moving. Did you know you should have at least 2 bowel movements per day?  (Sorry, but it’s really important!)  This helps you avoid bloating, gas and constipation, which gives you a flat tummy and helps you feel great. And when your elimination system is working properly, it is promptly removing toxins that make you feel bad and cause inflammation and harm to your health. This is a critical part of your body’s detoxification, or “garbage removal” system.  Smoothies literally help move toxic waste from your waist.

I always add 2 tablespoons of good fat to my smoothies. Coconut oil, flax oil, flax seeds, chia seeds, avocado or a nut butter. It’s a great way to get in those brain-boosting and oh-so-important Omega-3 fatty acids. Healthy fats are essential because every single cell in our body uses them for energy. Your body doesn’t store good fats, a healthy balanced body burns good fats for energy. (Sugar and simple carbs are actually what your body primarily stores as fat.) Healthy fats are released slowly into your bloodstream, giving you sustained energy. And healthy fats make our foods taste better and more satisfying.  If you’re trying to loose weight, sipping on a smoothie for breakfast and throughout the morning as a snack is a great way to satisfy your hunger and nutritional needs without a lot of calories.

So, here are my favorite Start Your Day Out Right Smoothies. These are the recipes I recommend for green smoothie beginners because they’re mild tasting, delicious and kid-friendly. If you already love green smoothies, or as you acquire a taste for them, you should up the nutritional value even more by adding stronger greens like chard, kale, collards and dandelion greens and using more vegetables and less fruit.

Try it every day for a week and see if it revolutionizes your day!  I’d love to hear what you think if you do!  And if you have a favorite green smoothie recipe please share in the comments!

Print Recipe

Start Your Day Right Smoothies

Ingredients

Tropical Green Smoothie

  • 10 oz. package of spinach leaves or any dark leafy green
  • 2 T Coconut oil
  • 1 c. Water
  • 1 Frozen banana
  • 2 c. Frozen mixed yellow and orange fruit I like a blend of pinespple, mango and peaches

Banana Peanut Butter Green Smoothie

  • 10 oz. package of spinach leaves or any dark leafy green
  • 2 T Peanut butter all natural/no sugar added, use organic where possible( or substitute all natural almond butter)
  • 1 c. Water or Almond milk
  • 2 Frozen bananas
  • *Use organic greens and peanut butter when possible. Most leafy greens are on the EWG's Dirty Dozen list of produce with the highest levels of pesticide residue and peanuts are also one of the most heavily sprayed crops.

Instructions

  • Add the greens, oil or nut butter and liquid to your blender first and blend on high until the greens are completely puréed. Then add the frozen fruit and blend until smooth. You may want to add more or less liquid or some ice, depending on how thick and creamy you like your smoothies. I like to be able to drink mine with a straw, so I make them fairly thin.
  • These recipes make approximately 2-4 small servings for a family for breakfast or one larger smoothie for one person for breakfast and to sip throughout the morning, Enjoy your new morning habit and see how great you feel!

Matteo’s Buckwheat Pancakes

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Five years ago when my son Matteo was diagnosed with intolerances to gluten, dairy and soy, I had a really steep learning curve. For the longest time we lived on clean meat, fruit, vegetables and rice while I tried to learn how to cook and bake with our limitations. In the end, we’ve adjusted quite well and our whole family is healthier for it. Aside from eating a lot more fruits and vegetables (did you know we should all eat at least 9 servings of fruits and vegetables a day?) we’ve learned to enjoy quinoa, buckwheat and a variety of nutrient dense grains, seeds and other whole foods.

Buckwheat isn’t actually wheat at all, or even a grain. It’s an incredibly nutrient dense fruit seed with over 80 vitamins, minerals and phytonutrients including manganese, copper, magnesium, phosphorus and folate. It is low glycemic and high in protein, fiber and antioxidants. Among its many health benefits, buckwheat has been found to help reduce inflammation and lower unhealthy LDL cholesterol, blood pressure and blood glucose levels. It’s a great alternative for those with celiac or gluten sensitivities and a good source of protein for vegetarians and vegans. But you should add buckwheat to your diet even if you aren’t vegetarian and don’t avoid gluten. Especially these pancakes.

Buckwheat Pancakes

These buckwheat pancakes were one of my first successful efforts in the world of gluten free baking so it seems fitting the recipe should be part of my first blog post. There was a time when Matteo would eat them two (or even three) times/day. They’re that good. Kid and in-law approved. The recipe is very forgiving and endlessly adaptable. If you’re used to white buttermilk style pancakes, try substituting unbleached all-purpose flour (or your favorite all-purpose gluten free blend) for one-third to one-half of the buckwheat flour and gradually increase the buckwheat as you acquire a taste for it.

Buckwheat Pancakes

Serve them with 100% real maple syrup (none of that fake artificially flavored corn syrup stuff please!!) And whatever you do, don’t skip the cinnamon and orange extract. Trust me on this one. Cinnamon has many healing properties, and cinnamon and orange are fantastic together and in combination with real maple syrup.

I’ve made several dozen batches of these pancakes in the last week to photograph. As I sorted through all of the too dark, too light or mis-shaped pancakes looking for the perfect ones I decided these aren’t picture perfect, food stylist pancakes.  They’re better. Thick, hearty, nutrient-dense, delicious, four-hungy-kids-waiting-impatiently-for-their-breakfast pancakes. No need for perfection. Your hungry family will love them just as much as mine does.

Buckwheat Pancakes

Print Recipe

Matteo’s Buckwheat Pancakes

Ingredients

  • 6 oz. approx. 1-1/4 c. buckwheat flour
  • 2 oz. 1/2 c. ground flaxseed (flax meal)
  • 1 tsp. Baking powder
  • 1/2 tsp. Baking soda
  • 1 tsp. Sea salt
  • 1 tsp. Cinnamon
  • 2 eggs at room temperature* (or flax gel for vegan option, see note below)
  • 4 oz. 1/2 c. Melted coconut oil (applesauce also works well as a substitute in this recipe, it will just make your pancakes a bit cakier)
  • 1 tsp. Vanilla extract
  • 1 tsp. Orange extract
  • 8 fl.oz. 1 cup almond or coconut milk, at room temperature*
  • 1 Tbsp. Apple cider vinegar

Instructions

  • Mix milk and Apple cider vinegar and let it sit for a few minutes.
  • Whisk together dry ingredients. In a separate bowl or a large measuring cup, mix wet ingredients together. Then add to dry ingredients and stir until combined. These are fairly thick and hearty pancakes. If you like your pancakes thinner, feel free to add a bit more almond milk or water to the batter.
  • Lightly oil your pancake pan and warm it over medium-high heat. Cook pancakes 3-5 minutes per side, flipping to the second side when you start to see a few bubbles form.
  • Serve with 100% real maple syrup.