3 Time published Author, Cancer Survivor, Elite Coach, Nutrition expert, 200 hour certified Yoga Teacher, Wife, Mother, and friend, I bring my healthy recipes, Tips, and products that help people get and stay, happy, healthy, and cancer FREE!
It tastes like those Push-up pops I used to eat as a kid. 😋😋😋
It supports, boosts, and defends your immune system, with ingredients shown to boost Natural Killer cell activity by 3x and critical immune cells by 5.8x.
It includes all 9 essential amino acids, 10 g of collagen, and a powerful combination of biotin and vitamin C, to promote healthy skin, hair, nails, and joints.
It is a complete meal with 25 grams of protein, 10 grams of fiber, and 24 essential vitamins and minerals.
It provides energy and essential nutrients to support overall health. It also supports satiety and healthy weight.
Get all the ingredients delivered to your door HERE.
Directions
Add all the ingredients except the fresh strawberries and toffee bars to a blender. Blend, stir, blend, stir, blend, stir. It always takes me 3 times of blending to get the texture I want. Your blender may take more or less.
You can get all these ingredients here or buy them Individually by clicking their links above in the recipe.
I get it, not everyone will want to go vegan. I really am not one of those people that will try to get you to change what you love. I am simply one of those ex-meat eaters that really never liked meat at all. This works for me. I started by adapting meatless monday years ago, and slowly it became meatless every day because of how great I felt. Perhaps you will always be a carnivore and that is ok. But perhaps you can give up ONE day per week to help save the planet? The blog Counting Animals found that following Meatless Monday for one year would spare an average of 3.5 animals a year per person. Multiply that by the entire U.S. population and it comes out to around 1.4 billion animals spared annually, per the Humane Society's estimates.
Check out these other 5 great benefits of Meatless Mondays:
Reduce Heart Disease and Stroke: Fruits and vegetables help your body fight cardiovascular disease. If you are excluding meat, be sure to still eat a well-balanced meal. Eating no meat on Mondays will encourage you to increase your veggie, fruit, whole grain, and legume intake.
Lower Cancer Risk: Red meat or processed meat may increase the risk of colorectal cancer. Having a diet rich in vegetables and fruits may lower your risk of cancer.
Prevent diabetes: Diets low in processed meat, and high in plant-based foods, may reduce your risk for type 2 diabetes. Adding more greens to your diet can help you maintain a healthy weight through a well-balanced diet, which is a key factor in preventing type 2 Diabetes.
Prevent obesity: Because greens are so rich in fiber, those who eat vegetarian diets have a lower risk of obesity. As obesity may lead to other health issues, going green on Mondays may help you maintain a healthy weight.
Save Money: Not only is excluding meat on Mondays good for your health, but also for your wallet. Save a few bucks each week by skipping meat on Mondays!
If you try it, use hashtag #meatlessmonday and tag me on your social channels sharing what you make!
Vegan Italian sausage
you can sub in ANY recipe that calls for sausage and they won't even know it:
2 tablespoons olive oil 1 yellow onion, chopped 3 cloves garlic, minced 3/4 cup vegetable broth 1/4 cup tomato paste 1/4 cup white bean paste (can use chickpea, white beans, navy beans etc) 1/4 cup sun-dried tomatoes (the kind in oil), finely chopped 2 tablespoons nutritional yeast 1 tablespoon dried basil 2 teaspoons maple syrup 2 teaspoons fennel seeds 1 teaspoon dried rosemary 3/4 teaspoon salt 1/2 teaspoon crushed red pepper flakes (optional for spice) 1/4 teaspoon liquid smoke 2 cups vital wheat gluten
Knead the dough to make sure it’s all combined, but once combined, stop kneading. The more you knead the tougher the sausages will get so only do as much as is needed to incorporate the vital wheat gluten.
Cut the dough into 6 equal-sized pieces. Take one of the pieces of dough and place it on a sheet of aluminium foil. Shape the dough into a rough sausage shape, but don’t worry about making it being perfect.
Roll the sausage up loosely in a piece of aluminium foil then twist the ends closed. Repeat with the remaining pieces of dough to make 6 sausages. (looking for a better earth friendly way to do this but haven't found it yet message me if you have a solution!).
Add several inches of water to a large pot with a steamer basket and bring to a boil. Once boiling, add the sausages to the steamer basket and steam for 40 minutes.
NOTE: you can use the instapot here if you have steamer attachment and you can reduce time to 15 minutes )
After steaming remove the sausages from the steamer and allow to cool completely in the fridge, overnight is best. The logs will have puffed up in the foil and become tight. Once cooled, remove the foil and they are ready to enjoy as is or you can fry, grill, slice, or enjoy them any way you like.
You can freeze to use for later, or store in the fridge if you plant to use this week.
Once again I am blown away by the power of plants. This is creamy yummy butter that is SO GOOD you won't miss the dairy version. Perfect for us hormone warriors that love our dairy but our bodies reject it. I use this in place of butter in recipes. I melt this on pancakes and toast. Try it, you won't be sorry!
Vegan Butter
1 cup coconut oil ½ cup coconut milk 2 teaspoons nutritional yeast 1 teaspoon salt 1 teaspoon apple cider vinegar 1 pinch ground tumeric ¼ cup extra virgin olive oil or avocado oil
Melt the coconut oil. Measure it when it's liquid and not when it's solid, then set it aside for a few minutes to cool. Don't use it while it's hot or warm. Allow it to get to room temperature first. Place the Coconut oil, coconut milk, salt, nutritional yeast, vinegar and turmeric into a blender and blend until smooth.
Pour in the coconut oil and olive oil then blend until velvety smooth.
Pour the liquid butter into a container, cover and refrigerate until set.
Let is soften at room temperature for a few minutes before spreading for ultimate creaminess. Enjoy ! If you try it, let me know it the comments below!
I almost feel dumb for waiting this long to try this at home.
It was stupid easy and it tastes JUST LIKE cream cheese.
Do yourself a favor and just try it. So simple,
I am eating bagels and cream cheese again with ZERO guilt because it is packed full of nutrition and won't hurt my gut. I am so stoked you have no idea.
1 ½ cups raw unsalted cashews soaked 2 tablespoons lemon juice ¼ cup vegan yogurt unsweetened (can use regular yogurt if not vegan or dairy free) ½ teaspoon salt
Drain and rinse the soaked cashews. Add all ingredients to a food processor or high-speed blender and pulse until smooth. Taste and add more salt to your preference. Store in an airtight container in the refrigerator for up to 7 days.
I love working with Buckwheat. It is SO nutritious. Most get confused when they hear the name and think it has Gluten, so they steer clear. Let me enlighten you!! Buckwheat belongs to a group of foods commonly called pseudocereals. Pseudocereals are seeds that are consumed as cereal grains but don't grow on grasses. Other common pseudocereals include quinoa and amaranth.
Despite its name, buckwheat is not related to wheat and is thus gluten-free. Buckwheat is one of the healthiest, nuttiest, most versatile Pseudocereals . It has more protein than rice, wheat, millet or corn and is high in the essential amino acids lysine and arginine, in which major cereal crops are deficient. Its unique amino acid profile gives buckwheat the power to boost the protein value of beans and cereal grains eaten the same day.
Raw buckwheat flour (ground groats) is more absorbent than wheat flour and is used in recipes for pancakes, blini, and pasta such as Japanese soba noodles. Buckwheat flour contains four times as much fiber as whole wheat flour, and is also a very good source of manganese and magnesium. I like to make sweet breads with it. Tis' the season so here is some healthy gingerbread. You can make loaves out of it too if you prefer. I like muffins for easy serving. I topped with Vegan Sugar-Free Whipped Cream and a dash of cinnamon.
Healthy gingerbread banana muffins
3/4 cup coconut oil 1 cup Maple syrup or honey or coconut sugar or date paste 2 eggs
1 tsp vanilla 3 cups of mashed bananas around 4 large banana's 1/2 cup of molasses 1 cup buckwheat flour
1/2 teaspoon sea salt 1/2 teaspoon nutmeg 1 teaspoon baking powder 1 teaspoon baking soda
Pre-heat your oven to 350 degrees F. Prepare your muffin pan. Beat the coconut oil, vanilla and sweetener of choice until fully incorporated. Beat in the eggs until combined. Mix in the banana and molasses until completely combined. In a separate bowl, whisk together the dry ingredients. Mix the dry ingredients into the wet mixture until completely mixed in.
Let sit for 15 minutes and then stir again to let the coconut flour absorb.
Fill your muffin pan filling each hole to the top.
Bake for 20--30 minutes, until a toothpick inserted comes out clean. Remove and cool for 10-15 minutes, then remove from the pans onto a wire rack and cool completely.
I use this in coffee drinks, desserts, or just as a dip for my fruit. SO stupid easy!
Raw Vegan Whipped Cream
15 ounce can of full fat coconut milk
1/2 tsp stevia ( I use vanilla sweet drops) *1 tsp vanilla extract ( don't need if you use vanilla sweet drops)
Place your can of coconut milk in the fridge overnight upside down. Next day, turn the can right side up and carefully open the can. Strain out all the watery liquid, leaving the solids. Mix your solids with stevia and vanilla. Whip up and serve.
These are a staple in our house during full moons and retrogrades. My moon sisters understand. We must have the chocolate, but we don't want to feel gross after from the sugar and saturated fat.
This is my solution..
These cookies boast:
150 calories per cookie
5 grams protein per cookie
3 grams fiber per cookie
They add nutrition while most other cookies are just sweets with no nutritional value really. These ingredients are wholesome and nutrient dense.
Healthier Double Chocolate Chip Cookies
makes 16 cookies ( I double it)
2 cups Almond flour
1/4 cup coconut flour
1 TBSP Cacao
1/3 cup PURE RAW honey or PURE maple syrup or 50 honey/50 maple
1/2 tablespoon baking powder
1/2 teaspoon salt
2 teaspoons vanilla
1 egg
3/4 cup chocolate chips
Preheat the oven for 375
Mix all ingredients, except chocolate chips, together until fully blended like dough.
Stir in chocolate chips.
Line a baking sheet with parchment paper to prevent sticking.
Scoop the cookies into 16 mounds. I used the pampered chef cookie scoop to make them all the same size.
Bake for 13 minutes. Serve warm, or cold, or however you li
Earlier this week I shared my Healthy Guilt Free Greek Pasta Salad that was a HUGE hit in the house. So much so that they asked that I make it again. It kept great overnight in the fridge so it is a new favorite for picnics and lunches to our outdoor events, and for my husbands lunch at work. I use meal prep containers. You can make a double batch ahead of time when company comes. This would also be great to bring to potlucks or tailgates. Balance the fun out with some healthy yummy options.
Since the Penne Cauliflower Pasta was so great...I wanted to work more with this brand. As a reminder Veggiecraft Cauliflower pasta only has 3 ingredients:
Cauliflower - Which is full of fiber, plant-based protein, and vitamins including vitamin C, vitamin K, potassium, and omega-3s, but it is low in carbs, sodium, and sugar as well.
Lentils - Packed with energy-sustaining plant-based proteins, lentils are a great source of folate and magnesium, which contribute to heart health and lower cholesterol. They are also full of dietary fiber, which helps with digestion and stabilizes blood sugar, in addition to being low in calories and fat.
Peas - A great source of vitamin A which aids in eye health. They contain high levels of iron, fiber, and plant-based protein in addition to being low carb. Peas are also rich in antioxidants and maintain a low glycemic index, which controls blood sugar levels.
That is it. That's ALL that is in this pasta.
It is
High Protein
Gluten-Free
Non-GMO
Dairy Free
Vegan ( although this recipe has cheese you can easily sub for nut cheese)
So yeah... since it was amazing I wanted more. Tonight I decided to work with the Spaghetti Cauliflower Pasta tonight. I have been craving Pesto. It is one way I LOVE to get in my greens. Tastes so good I never realize its full of veggies. You can use Pine nuts, or walnuts in place of pumpkin seeds if you wish. I have a sensitivity to some pine nuts so I just steer clear of them when I can. I love Pumpkin seeds and they are so good for you so that is why I chose them.
Healthy Pumpkin Seed Pesto Pasta
For the Pesto:
3/4 cup pumpkin seeds (shelled, roasted) 2 tablespoons grated Parmesan 2 cloves garlic 3/4 cup fresh basil leaves 3/4 cup fresh spinach
1/4 cup fresh parsley 2 tablespoons fresh lemon juice 1/2 cup olive oil Pink Himalayan Salt to taste
Add 1/2 cup of the pumpkin seeds (reserve the other 1/4 cup for topping) along with the rest of the ingredients to a blender or food processor and process until fully incorporated. It will look like green wet sand when done. Set aside. This can be put in a jar in the fridge if you want to use at a future date.
1 lb chicken sausage (optional)
1 8 oz package of Pasta
Cook pasta according to directions.
Cook sausage. I made mini meatballs with mine by rolling before cooking. I didn't eat mine with meat, I ate it with just the pine nuts. Husband LOVES his meat so I cooked it up for him. You can add whatever protein you like, or if using the HIGH PROTEIN Pasta You can leave it as is. Since it has 23 grams of protein already!
Add Pesto you made to the pasta and stir until the pasta is fully coated.
Add protein if you desire. Top with toasted Pumpkin Seeds and serve.
Who doesn't like pasta? I love it, but traditional pasta doesn't love me. Makes me bloat and adds little to NO nutritional value. I am all about making every ingredient count, that is why I was so stoked to find Cauliflower pasta that indeed was HEALTHY!
Only 3 ingredients: Cauliflower - Which is full of fiber, plant-based protein, and vitamins including vitamin C, vitamin K, potassium, and omega-3s, but it is low in carbs, sodium, and sugar as well.
Lentils - Packed with energy-sustaining plant-based proteins, lentils are a great source of folate and magnesium, which contribute to heart health and lower cholesterol. They are also full of dietary fiber, which helps with digestion and stabilizes blood sugar, in addition to being low in calories and fat.
Peas - A great source of vitamin A which aids in eye health. They contain high levels of iron, fiber, and plant-based protein in addition to being low carb. Peas are also rich in antioxidants and maintain a low glycemic index, which controls blood sugar levels.
That is it. That's ALL that is in this pasta.
It is
High Protein
Gluten-Free
Non-GMO
Dairy Free
Vegan ( although this recipe has cheese you can easily sub for nut cheese)
I have been craving all things Greek lately, so I decided to whip up a Greek Penne Pasta that is FULL of Veggies, and FANTASTIC for Summer days at the Beach, Park, etc... perfect for my adventurous life! This Greek pasta salad is a light and fresh combination of colorful veggies, olives, and feta cheese.
Try it and let me know what you think!
Healthy Greek Pasta Salad Makes 4 Servings 8 ounces dry Penne pasta 1 1/2 cups cucumber diced 1 1/2 cups cherry tomatoes halved 1/4 cup red onion minced 1 green bell pepper diced 1/3 cup kalamata olives 1/2 cup crumbled feta cheese plus more for garnish 1/4 cup chopped parsley plus more for garnish 5 tablespoons olive oil 2 tablespoons red wine vinegar 1 tablespoon lemon juice 1 teaspoon Dijon mustard 1/2 teaspoon dried oregano 1/4 teaspoon garlic powder salt and pepper to taste
Prepare the pasta in salted boiling water according to package directions. Strain. Place the cucumbers, tomatoes, pepper, red onion, olives, parsley and feta cheese in a large bowl. In a small bowl, whisk together the olive oil, vinegar, lemon juice, Dijon mustard, oregano, garlic powder, salt and pepper. Add the pasta to the bowl with the vegetables. Pour the dressing over the top and toss to coat thoroughly. Serve, sprinkled with more parsley and feta cheese if desired.
The Magical Mermaids Episode 3 dropped last night and it featured my Daughter and I cooking up some healthy coffee cake muffins. Please check it out! Like, Subscribe, and tell us what other things you would like to hear from us! Check out the episode here:
Here is the written recipe for your convenience:
Caramel Coffee Cake Muffins (gluten free and healthy) 3/4 cup pure maple syrup 1 cup coconut milk or almond milk (or milk of choice) 1/4 cup extra virgin organic coconut oil 1 tsp caramel extract 1 tsp vanilla extract 2 eggs* 2 tsp ground flaxseed 3/4 cup coconut flour 3/4 cup almond flour 1 TBSP baking powder 3/4 tsp salt Preheat the oven to 350 degrees. Mix ALL the ingredients together. I used a kitchenaid.
Prep a muffin pan with 12 cupcake liners. Pour mixture into prepared pan.
Cook for 30 minutes. (rotate the pan halfway through). Serve immediately or store in an airtight container in the fridge. Enjoy! If you are interested in joining me for one of my nutrition programs, send me an email and lets chat! *sub aquafaba for vegan
I love enchiladas, but sometimes am not in the mood to spend the time rolling them and making a huge mess. My solution is the enchilada bowl. I also like this solution because I can get more protein and healthy ingredients in and less "filler" aka tortillas. 2 small corn tortillas make up a carb serving and that is just plenty for me in a bowl, but sometimes in a dish those tiny tortillas don't hold enough and I am left feeling hungry with just 2. So here is my solution!
Clean Healthy Chicken Enchilada bowls that are easy to make and keep the whole family happy with less mess and more nutrients. Enjoy!
Healthy Clean Chicken Enchilada Bowls
1 tablespoon olive oil
1 onion, finely diced
1 lb Chicken breast cut into pieces
2 cloves of garlic, chopped
1 tablespoon cumin
1/2 teaspoon dried oregano
1/2 teaspoon smoked paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cup tomato sauce
1 cup chicken stock (or vegetable stock)
1 can black beans, drained and rinsed
8 tortillas
1/2 cup greek yogurt
1/2 cup cheese, grated
optional garnish: Green onions, salsa, guac
Preheat Oven to 350’F.
Heat up a large pot on the stove top. Add olive oil and diced onions. Cook until softened (around 5 minutes). Add chicken pieces, salt and pepper. Fry until juices have evaporated and chicken starts to brown.
Add cumin, oregano, smoked paprika, garlic. Fry for around one minutes, stirring to coat chicken evenly with spices.
Pour in stock, tomato sauce, and beans. Cover pot and allow to simmer on medium for 10-15 minutes until chicken is tender and sauce has thickened slightly. Remove from heat. Use a colander to drain the sauce from the chicken and set sauce and chicken filling aside. DO NOT THROW SAUCE AWAY.
Soften your tortillas by wrapping in foil and heating in the oven for a couple minutes. This makes them easier to work with. Then get out 4 bowls and place one warm tortilla in the bottom of each oven safe bowl and place them in the oven for 10 minutes to harden. Option to coat tortilla with a little oil, but not necessary.
Divide chicken and bean filling between the 4 bowls. Spread a Tbsp Greek yogurt on top and then top each with another tortilla.
Repeat until all 4 bowls are done
Spoon strained enchilada sauce over the rolled tortillas and top with grated cheese.
Bake in the oven for 25 minutes until golden and serve.
If you have been following me for a while, then you know I am helping a lot of people through my new nutrition program. I am doing it along with my clients and we JUST finished our first 3 weeks, which is considered a "round". We start a new round in a week, and if you want in on it, then you really need to send me an email so we can get you your kit asap. This program is changing lives y'all and I sure would love to count you as one of the lives I help change! If you are already on my nutrition program, this counts as 1 purple, and 1 orange. I adapted it from the fixate 2 cookbook which comes with the program. It called for me to top it with whole nuts and a little bit of icing. One small change of crushing the nuts with cinnamon make for a much more aesthetic topping in my opinion. I made mine icing free. If you want icing, just mix together 2 oz cream cheese and 1 TBSP maple syrup and drizzle on top at the end. I didn't need it. And yes... of course they are naturally gluten free! Pumpkin Muffins
makes 12 2 Tbsp pumpkin seeds 2 Tbsp sliced almonds 1 tsp cinnamon 1 egg 1 cup pumpkin puree 1 1/2 cups almond flour 1 TBSP maple syrup 3/4 tsp baking soda 1 dash sea salt Preheat oven to 350 degrees Place pumpkin seeds and almonds on a cookie sheet. Sprinkle with cinnamon. Place in preheated oven for 10 minutes. While the nuts are roasting. Add the remaining ingredients; egg, pumpkin, almond flour, maple syrup, baking soda, and sea salt to a bowl or mixer and mix until fully blended. Scoop evenly into lined muffin tin.
By now the nuts should be done roasting. Put them into a food processor or blender to make nut crumbs. Top the batter with a tsp each of the nut crumbs.
Bake for 20 minutes. Remove and cool. Store in an airtight container in the fridge.
Officially halfway through my new nutrition program and I am feeling fantastic. I think what I love most about my job is that I do the program with my clients and in turn I get to live my happiest healthiest life because you are what you eat. Our gut is our 2nd brain. Technically known as the enteric nervous system, the second brain consists of sheaths of neurons embedded in the walls of the long tube of our gut,. The second brain contains some 100 million neurons, more than in either the spinal cord or the peripheral nervous system. The second brain informs our state of mind. A big part of our emotions are influenced by the nerves in our gut.
Simply translated...
Put good fuel in ... your brain responds good.
Put bad fuel in... your brain responds bad.
Which is why I constantly say...
If you are depressed... fix your diet.
If you have anxiety... fix your diet.
You can pretty much have the food you like, you just have to be willing to be your own advocate and cook it, or find and support others that cook it. For instance. I LOVE chicken piccata, but traditional recipes have a ton of butter (saturated fat). It just isn't worth it anymore because that makes me tired and lethargic. I want to feel GOOD and have ENERGY! Enter this heathified chicken piccata that tastes downright delicious. I don't miss a thing. Just a few tweaks and boom!
If you are in my nutrition program this counts as 1 RED, 1/4 YELLOW (if you really want to be strict, or you can omit) and 2 tsp per serving. If you are not in my nutrition program but want to be... send me an email and I will send you over deets!
Gluten-Free Healthy Chicken Piccata
1 lb boneless chicken breasts 1 Tbs plus 2 tsp of Ghee 1 Tbs olive oil 1/2 tsp garlic powder salt and pepper 1/2 cup of tapioca flour 1/2 cup of fresh lemon juice 2 lemons, sliced 1 Tbs lemon zest 1/2 cup organic chicken broth fresh parsley if you have some!
Mix together rice flour, garlic powder, and a sprinkle of salt and pepper. Lightly dredge each piece of chicken in flour mixture, shaking off excess.
Over medium heat, melt butter mix in olive oil. Brown chicken on each side for 2-3 minutes. Transfer to a plate and keep warm.
Turn heat up to high and deglaze your pan with the lemon juice and chicken broth. Reduce heat to medium and stir liquid with the browned pan drippings from chicken.
Add chicken back to pan and top with lemon zest. Simmer on low heat for about ten minutes. Sauce should thicken a bit. Top with lemon slices and simmer for 5 more minutes. Sprinkle with additional salt and pepper if desired and top with fresh parsley, if you have it.
Delicious served with brown rice and steamed veggies!
I am loving my new nutrition plan! It comes with SO MANY easy healthy yummy things I can make ahead of time for quick on the go fuel that is YUMMY. There are also a TON of awesome new recipes to try in the community.
I also like to use my nutrition education and tweak the recipes to suit my needs. I NEVER eat processed sugar. EVER. I WILL have organic pure cane juice in small amounts, just like I would have small amounts of pure maple syrup. All good, all not processed. SO I tweaked this recipe to be sugar free and just as delicious.
Original recipe called for sour cream (not high in nutrition) and powdered sugar (um... no). So easy to fix just 2 small things and make it a protein powerhouse vs. a small sugar spike. No need for any of that in my normal day to day. I save that for special occasions and ALWAYS feel gross after. Im all about feeling good and these muffins fuel me. These taste amazing I like to pop one of these in the middle of the day or after a meal as a dessert. I never feel deprived, always full and completely happy. You should give it a shot. Email me at momwhatsfordinner@yahoo.com to get started, and if you are already on it, comment below how much you like these!
3 types, Ill spare you the details. That lead to me getting an education in nutrition. I am also a 3x published author. My jam is taking recipes and tweaking them to suit my needs, or the needs of my clients.
My family and I are starting to dial back in our nutrition and are STOKED. I am also helping a lot of clients and coaches through the program. That is where the fun is for me. Doing it together. The new program came with 102 clean recipes to help people eat yummy things while sticking to their goals. So I will be cooking my way through the recipes and sharing with you what I tweaked and why.
Today I am starting with the lemon poppy seed muffins. In the book they count as 1 yellow and 1/2 orange with one spoon. If you don't know what that means, it just means it is 1 carb, 1 healthy fat, and a spoon (which is extras like oil, maple syrup etc..)
So here is the skinny... I don't use gluten free flours at all any more. Most are full of starches and my body just doesn't do well with them. Doesn't mean you can't!!! But if you are like me and:
1. Have or are recovering from an auto-immune - I will NEVER recommend flour blends of any kind NOR do I recommend corn starch. To combat your disease you need to stick to whole food only.
2. Have belly bloat after breads
Then this recipe tweak is for you. AND it counts as ONE orange and ONE spoon. NO yellow.
So for those not on the program, it just counts as a healthy fat (nuts, seeds etc...)
Lemon Poppy Seed Muffins (gluten free and healthy) ( adapted from fixate 2 )
3/4 cup pure maple syrup 3/4 cup fresh lemon juice 1/4 cup extra virgin organic coconut oil 2 TBSP finely grated lemon peel 1 tsp vanilla extract 2 eggs* 2 tsp ground flaxseed 3/4 cup coconut flour 1/2 cup almond flour 2 TBSP poppy seeds 1 TBSP baking powder 3/4 tsp salt
Preheat the oven to 350 degrees.
Mix ALL the ingredients together. I used a kitchenaid.
Prep a muffin pan with 12 cupcake liners.
Pour mixture into prepared pan.
Cook for 30 minutes. (rotate the pan halfway through).
Serve immediately or store in an airtight container in the fridge.
Enjoy!
If you are interested in joining me for one of my nutrition programs, send me an email and lets chat!
It is a new week again and I am seeing the regular complaining about Monday posts on social media. Everybody's workin' for the weekend.
I gotta say guys... it confuses the crap out of me.
The majority of your life should be spent LIVING and doing things you LOVE not the other way around spending the majority at a job that is sucking the life out of you. I wouldn't be judging if you weren't complaining. If you love your job this isn't for you... it is for all of you that POST weekly about the monday dread. SMH! All I can do is try to be the example and let you know that if you want a free life, you can have it. You just have to be willing to work on you, be coachable, and share the journey as you go!
Stop telling yourself you can't do it.... That is a lie.
I was 65 pounds overweight, recovering from 3 types of cancer when I decided to take charge of my life and instead of doing it quietly, I declared it publicly to hold me accountable. That is the decision that changed my life forever and I am looking to help others like me, that are truly ready, because when you are TRULY READY, you are willing to declare it, because you WANT accountability. Knowing my followers were watching, along with my community of people who were doing it with me was the game changer. I showed up, and continue to do so, because I may fail myself, but I will not fail someone else I committed to help. So you see... I am getting paid to save my life and the lives of others, and you can too.
This video is a compilation of our recent trip to Summit in Indianapolis. I can't help but think of what it would be like to have YOU there with us next year. Most of these faces I would never have met, but they had courage to take a chance, step up, get healthy, and SHARE IT!
What if they had said no?
These ladies are my family. They are what i look forward to when i open my eyes, they are what i think about when I am closing my eyes. We have big dreams and we know we will achieve them together. We come from all walks of life, are all shapes and sizes, and we are committed to helping one another succeed, and we want to help you too.
I can help you earn your free ticket to join us next year all while helping you get healthy, and earn a paycheck that helps you earn FREEDOM. Small daily steps compound and add up to a life of freedom if you are willing to do the work. For me it took giving up one TV show per day. For some it meant getting up earlier, or going to sleep later.
You have to decide which you hate more:
Giving up 8-10 hours of your life every day for someone else's dreams or Your excuses
My inbox is open to anyone who is ready to take charge of their future. You can DM me or email me at momwhatsfordinner@yahoo.com I am excited to hear your story and help you get to where you want to go.
I was sitting in the dentist chair last night and my dentist was all absorbed in hearing about my cancer battle. I was surprised at how hungry he was to hear my story. Turns out his wife is just this year, a 5 year survivor of breast Cancer. Tears welled up in his eyes as he listened to me speak about the process and how we found out and what the year long battle was like. He then looked at me in the eyes and said:
"Why is it that we as people have to wait for our lives to be at risk before we do something about what we are putting into our bodies?"
He hit the nail on the head. I am sure many of you reading this are just thinking; "well I am fine, I will cross that bridge if I get to it." You will get to it. I promise you. I am just hoping and praying your outcome is as good as mine was. It is rare to live through. Many do, but for the rest of our lives we are "high risk" and we don't have a choice regarding what we put in our bodies after that. We are stuck with high doctor bills and going in for a full work up every 3 months. Being poked and prodded and put in various machines. We are faced every 3 months with our battle and we wait for the phone call that will tell us yay or nay. I hate it.
I agreed with my dentist and we kept on chatting. He is an older wiser man, who was born and raised in the United States, but his family is from Mexico. He spoke of how hard it is for them to find real food in America. He spoke of the processed foods and all the chemicals they learned about during his wife's battle. Again, I agreed with him and proceeded to give him tips on how to avoid produce from U.S.A and Canada. I also started giving him cancer fighting superfood information that he quickly wrote down.
I am one of those people that needs facts. I need to educate myself in order to make proper choices for me and my health. With so many supplements and shakes out there I got overwhelmed and turned off to all things smoothie and supplement for a while. That is until Cancer hit. You get an education, and FAST!
One of my first questions to my doctor, when told about the diet I needed to be on because cancer thrives off of "American Food", was "Why isn't everyone told this? Why is it allowed." The answer was simple. "Freedom." Yep, we are in the land of the free. That means you are free to choose to educate yourself, and you are free not to. The FDA is not approving things they think are great for you. They are simply allowing so many thousands of chemicals in items.... in other words... they have determined what wont kill you now, in that one item. They don't tell you what happens when you continue to eat non-food items day in and day out. Where do those items go? Systs, Tumors, Growths... I have said it all before, but you are still here, so that means you are still interested in learning. That my friend is your first step.
So I set forth to educate myself day in and day out. I spent hundreds of dollars a month buying imported peruvian superfoods, concentrate powders, extracts etc.. It broke the bank, but it was what my body needed. I started to really bounce back and get healthy. Today, one year later I am cancer free.
So what did I learn along the way? I was doing it the hard way. Enter Shakeology. Thanks to some awesome advice from my doctor, who couldn't sell it to me because it is a conflict of interest, but she pointed me to it. You see it has EVERYTHING, and I mean everything and then some, I need to keep my body cancer free and help me shed off all the extra pounds that came with Cancer. For those who have had cancer, they know what I mean. Bloating, water weight, pounds from having to lay around for a year. All of it made me feel awful. THIS is what taking this has done for me!!
- 65 pounds
cancer free
happy
healthy
strong!
I now feel like it is my job to educate those that have not had the cancer battle, or the education that I have had. So sit back and here is why there is not a single other product on the market that compares.
First of all let's talk about cost. Do you have 2 minutes? Please watch to see how there is over $700 in organic superfoods in ONE bag of Shakeology. Get your Shakeology HERE!
It helps me stayCancer FreeIt is my NUMBER ONE solution in my life and I LOVE helping others feel this good. I was able to throw out ALL other subpar vitamins, minerals, probiotics, adaptagens, prebiotics etc... so I SAVE a ton. If you are ready for this solution in your life get yours HERE or EMAIL me.
Do I have your attention yet? Can I show you how much it is for some of these ingredients? Now remember there are 70 of them?
I personally took those pics with my cell phone at my grocery store this week.
Yikes huh?
So now you are probably thinking... well what about other shakes?
Take a second to look at this so you can KNOW WHAT IS IN YOUR SHAKE!
A lot of shakes cause more harm than good. Ours is ALLLLL good!
So what about Isogenix? You have heard such great things about it right? Well... let's compare.
The positives of Isagenix is that it contains 23 grams of protein per serving (compared to Shakeology’s18 grams of protein per serving). Isagenix, like Shakeology, also contains many naturally occurring ingredients which set them apart from other meal replacements. However, I have not found other components that set Isagenix apart from Shakeology.
On the negative side, Isagenix contains 1100% more fat than Shakeology (6 grams compared to less than half a gram). It also contains more cholesterol and sodium than is found in Shakeology and contains 240 calories per serving when Shakeology only has 150 calories per serving.
Isagenix lacks to potency of the vitamins and minerals that Shakeology contains. Isagenix has only 40% of the daily recommended allowance of Vitamin C versus 300% inShakeology. It lacks significance of other vitamins contained in every Shakeology drink such as Vitamin B1, B2, and B3. You would actually have to drink 2-4 Isagneix shakes to get the same concentration of vitamins and minerals found in just 1 Shakeology shake.
I do feel that Isagenix is one of the better meal replacement shakes, but it just does not compare to Shakeology. Shakeology is a step above the rest.
The only other shake that even comes close to Shakeology is Vega One.. however close but no cigar. Why? Well let me tell you....
Vega One vs Shakeology:
Beachbody’s Shakeology has more than seventy elements, taken from all over the globe, which no other supplemental drinks have.
Shakeology ingredients are the secret behind this nutrient dense shake. The basic nutrient groups, which are inclusive of a number of ultra high quality benefits, include the following:
Protein and Essential Amino Acids:
These ingredients help in building lean muscles and improve body mass while reducing the food cravings.
Digestive Enzymes and Prebiotics:
These ingredients aid in improving digestion, bring regularity, and help in the absorption of nutrients.
Antioxidants and Phytonutrients:
Antioxidants are very effective in counteracting free radical damages in the body that can lead to degenerative diseases
Vitamins and Minerals:
The building blocks of the body, vitamins, and minerals are essential for optimal health and functional body.
Himalayan Salt:
With more than 70 trace minerals, Himalayan salt helps in fighting tooth decay and acne.
Coconut Flower Nectar:
With the addition of coconut flower nectar, you will get plentiful nutrients including amino acids, minerals, vitamins B and C, Zinc, Iron, Magnesium and Prebiotic fiber for strengthening the digestive and the immune system.
Moringa:
The anti-inflammatory property of Moringa and its richness in Vitamin C and A, Calcium, potassium and Iron make your body strong against diseases.
Luo Han Guo:
A product that is 300 times sweeter in taste than sugar but offers many health benefits in comparison, including solution to respiratory ailments, cough control and other health problems.
Vega One Ingredients:
Vega One is plant-based, alkaline-forming and includes the following key macro and micro nutrients, and supplements:
Protein:
Vega One’s Complete Protein Blend includes:
Pea protein
SaviSeed™ (sacha inchi) protein
Hemp seed protein
Sprouted whole grain brown rice protein
Fiber:
Fiber in Vega One is primarily sourced from flax, inulin (fructo-oligosaccharides (FOS)), and pea.
Omega-3:
Vega One sources its plant-based Omega profile from white chia, whole flax seed and hemp.
Antioxidants:
Maqui, goji and berries
Pomegranate seed
Mangosteen
Grape seed extract
Greens:
Chlorella (cracked cell, high CGF), Alfalfa grass, Spinach leaf, Broccoli and Kale
Vitamins and Minerals:
Vega One give you 50% of your daily intake of vitamins and minerals.
Probiotics:
Vega One helps maintain healthy intestinal flora with the Probiotics.
Digestive Enzymes:
With Probiotics like (lactobacillus acidopholus and Bifidobacterium bifidum), Vega One helps maintain healthy intestinal flora.
The Winner: Shakeology!
With almost everything that is needed for your body, stands out to be the best replacement shake with greater health benefits than the Shakeology alternatives.
Vega One vs. Shakeology: Results and Reviews:
Shakeology Results and Reviews:
Results:
In a 90-day study, participants replaced one meal per day with Shakeology, ate a balanced diet, and exercised moderately three times per week. Total cholesterol was reduced on average by 30% and LDL cholesterol was reduced on average by 38%.
Participants followed the Shakeology Program, which included replacing one meal per day with Shakeology, exercising three times a week, and eating a balanced diet.
“You Get What You Pay For”.
Although you can find a number of cheaper alternatives to Shakeology in the stores, THEY DON'T WORK and they are missing the KEY botanical ingredients!!! The benefits can never be compromised.
