It's Go Time!

We’re moving into a fresh new year, and it’s a great time to think about what you really want for your health and fitness. Last week, we encouraged you to focus on how you feel and make choices that help you feel confident and content. This week, we discuss how you prepare both the mind and body to making such a commitment. Simply saying you’re going to eat better or exercise more is not enough; committing to a healthier lifestyle takes time and attention. Here’s how to prepare both the mind and the body.

Preparing the Mind
* Reflect on Your Motivation – Take some time to clarify why you want a healthier lifestyle. While there are no “right” or “wrong” reasons for changing your habits, having a good understanding of your reasons will carry you through challenging times.
* Set Goals – Your chances of success are much higher when you assess where you are, where you want to be, and your progress along the way. If you try to overhaul your entire eating and workout regimen at one time, you may end it before you ever really get going. Change one thing at a time or and set realistic, small, manageable goals that help you feel successful and continue to motivate you.
* Set an Intention – At the beginning of each day or before each exercise session, set an intention for what you want out of it. Whether it’s to deny dessert that day or feel peaceful, an intention gives you a focus for your new habits.
* Be Forgiving – Know that you may have some moments when you don’t quite hit your mark. Beating yourself up will only make you feel defeated; make sure to be flexible and forgiving with yourself. Positive self-talk will always overpower negative self-talk. Understand why it happened and what you can do next time to make a better decision.
* Be Self-Motivating – You are the only person who controls you. Be your own biggest cheerleader and value every healthy decision you make. You can increase your self-motivation by picking what fits you best, such as your favorite types of exercise, healthy foods you enjoy, or more time for mindfulness.

Preparing the Body
* Plan Ahead – To optimize your gym time, schedule your workout time and plan your workout ahead of time. To make better food choices, plan ahead for challenges like eating out or going to a party. Planning ahead prevents pitfalls and helps you monitor your progress.
* Start Slowly – In terms of exercise, you don’t want to injure yourself by doing too much. Gradually increase the length and intensity of your workouts. Keep in mind that things like yoga for flexibility training and meditation for mindfulness are also really good for your body; include these in your routine as well.
* Learn Good Form – Good form does two important things for your body: prevents injury and helps you get better results. Hire a trainer to show you good form before you start your exercise routine. Utilize the mirror to check your form periodically and adjust as needed.
* Experiment – It may take some time to find the foods, exercise, and habits that work best for you. If you hate running and hate eggplant, don’t force yourself to run and eat eggplant. You will simply be miserable. Give yourself permission to experiment with lots of different things at the beginning. Try and try again until you find what makes you happiest and feel your best.
* Maintain Flexibility and Consistency – The adage that life is what happens when you’re making other plans rings very true when you’re working on your daily habits. Be flexible with your plans but aim for as much consistency as you can. Events and mishaps will often get in the way, so adjust where you can and say no when you can. Remember that the focus is your goal and how you want to feel,

Merry Christmas & a Healthy New Year!

It's hard to believe that tomorrow we celebrate Christmas and we will soon have another year behind us.

With the New Year rapidly approaching, we can reflect on the past year and our choices regarding our physical, mental and spiritual health.

Most of us have no problem taking care of others, making commitments for others, helping others and putting others first; but how many of us made a decision to make OUR own health a priority?

Often times, it doesn't even require the sacrifice of putting others on the back burner - it just means rearranging our weekly schedules to accommodate a daily commitment to self.

•   Nutrition:  We've all heard it before; nutrition is 80% of our health.  If you do nothing else, make a commitment to eat more real food, less processed food.  You will be amazed with the positive impact this will have not only on your body composition, but your health, your sleep, your stress and even your outlook on life!

•   Exercise:  If you think you can achieve a positive step towards optimal health without doing some form of exercise or physical activity, you're not headed in the right direction.  You can, however, move towards the right direction without killing yourself in the gym.  Simple changes like choosing to take the stairs at every available opportunity or parking the car far away from the entrance, can have surprisingly positive results in just one month if done daily.

•   Buddy System:  Most of us know someone else in the same predicament as our own. Whether it's someone that wants to change their nutrition or begin an exercise program, or both, studies show the success rate with lifelong changes happen when you have a good support system or, at least, someone that you are accountable to (your trainer, coach  or nutritionist can be an awesome support system!).

Enjoy your Christmas celebration, good food, great company with family and friends and be prepared to make your health a priority for 2013!

Merry Christmas & a Healthy New Year!

A New Year, A New Outlook

Another year is about to end, giving us good reason to reflect on the events of the past twelve months and the accomplishments we have achieved in that time. The end of 2012 also marks the usual time for planning and goal-setting—the beginning of a brand new year and what it might behold for us. Because of our busy lives, obligations and responsibilities often drive our decisions. We try to do it all, be it all, and finish it all, without much regard for how this constant motion is affecting us. This year, instead of making a list of resolutions or promising to change something about yourself or something about your life, how about a new approach? How about having one focus instead of a long list, one that will you help you be more peaceful and more content? In this brand new year, your support team at Salus Lifestyles encourages you to adopt only one outlook this year: how do you want to feel?

The concept that our outlook impacts our health isn’t new – our culture is pretty familiar with the idea that stress, anxiety, and negativity can have an adverse effect on our health while optimism, stress relief, and a calm demeanor can have a positive effect on our health. While wanting to improve on something in our lives is an important trait and can teach us significant lessons about who we are, the tradition of choosing resolutions sends us the message that there is something wrong and that something needs to be fixed. The way to lasting change and self-improvement is not to point what’s wrong and vow to turn it around, but to think about how these traits or habits make us feel. Moving our attention to our emotions rather than what we do “wrong” is a better motivator and will promote more lasting change.

To shift your way of thinking, choose a resolution or goal you had in mind for the new year. For example, it might be to exercise more, eat less, or call your mother more often. Don’t worry about mapping out how or when you’re going to do those things or what reward you will give yourself for accomplishing them. Think about how you currently feel about those habits or goals and how you want to feel. If your resolution is to exercise more, are you currently feeling guilty that you haven’t made your health as much of a priority as you should? Are you feeling isolated because you don’t have anyone to exercise with? Are you feeling lethargic? You could be feeling a number of other emotions as well. Identify which emotions surround this habit or goal as it is now and record them somewhere where you can look at them often.

Once you have identified your current emotions, think about how you want to feel. Do you want to feel proud that you are being healthy and productive with your body through exercise? Do you want to feel connected with someone by having them as an exercise companion? Do you want to feel vibrant and energetic? Whatever you want to feel, record that as well.

Take some time to reflect on the ideas you have recorded. As you look at both sets of emotions, think about how what you do or say or think can move you toward how you want to feel. Review scenarios in your head and mentally choose what brings you closer to your emotional goal. When real decisions present themselves, it will be easier to make the ones that will move you closer to that emotion because you have reflected and practiced making that decision. Be gentle and forgiving with yourself; you do not need to be fixed.

As the new year approaches, turn the attention to your emotions and create a positive outlook when you can. Don’t worry about what you should be or what you should do. Walk through the world with mindfulness and awareness of others but pay more attention this year to your emotional wellbeing. Whatever your goals may be, make choices that help you feel good, not that make you look good or look good to others. By seeking emotional wellness, healthy habits and peacefulness are sure to follow.

Arrowroot Flour

By:  Coach Maria - Salus Nutritionist & Food Expert

If you have been following this blog for any amount of time, you have learned that using almond and coconut flour can be an incredibly easy and delicious substitute for refined flour that does not elicit digestive disruption.

The problem is, there are some people that have an allergy or are sensitive to all sorts of nuts, including almond and coconut flours; which means baking gluten-free and nut-free treats becomes quite the challenge.

Enter Arrowroot Flour: Dairy-free, Nut-free, Soy-free, Corn-free - it makes for the perfect allergen-free flour!

Arrowroot flour, the only starch with a calcium ash that maintains a balance of  acid and alkali in the human body, is a nutritious food.  Obtained from the fleshy root stock of a tropical American plant, it is also an easily digested food.

I was a bit hesitant to try this flour, but then I also realized that using almond and coconut flour had their issues if used frequently, and I wanted to be able to have more variety without leaning too much on a single product.

I have attempted several different types of baking with this flour and was surprised and impressed with the taste and texture!

Arrowroot flour can be used for:

• Flour substitute
• Thickening agent
• Cornstarch replacement

Arrowroot Flour Cupcakes
3 eggs
1/2 c Maple Syrup Grade B
1 tsp pure vanilla extract
1/2 tsp salt
1/2 tsp baking soda
1.5 c arrowroot flour
1/2 c organic palm shortening (yes, you could use coconut oil, but organic palm shortening has a unique chemistry that is good for replacing butter if you are dairy free. The flavor of the cupcakes will be different by using coconut oil)

Preheat oven to 350 degrees
In a large mixing bowl, blend eggs and maple syrup with a hand mixer.
Add vanilla extract, salt, and baking soda and blend again.

Add half of the arrowroot, and carefully blend until smooth, pushing the batter down the sides of the bowl with a rubber scrapper.

Add the remaining amount of arrowroot, and blend again.

Add the palm shortening to the mixing bowl and blend until smooth.

Line a muffin tin with papers, and fill each paper 3/4 of the way with batter using a ladle.

Bake cupcakes for 25 minutes, remove from oven and cool.

Top 10 Reasons to Start (and Finish!) a Detox

Detoxes have long been touted for their positive effects on the body and mind, including increasing energy and “resetting” your habits. The goal of a detox is to clean out the body, particularly throughout the digestive system, and to gain clarity and focus. The Salus Fat to Fit Challenge starts January 7^th and kicks off with the Salus Detox. Here are the top ten reasons why you should join detox with us!

1. Get focused for a new healthy eating plan. Set the parameters and goals for your healthiest year yet.
2. Reset your palate by eliminating unhealthy foods so you can better taste fresh and natural flavors.
3. Enjoy better digestion. Your body won’t be working so hard to digest unhealthy foods, so you will feel better and strengthen your immune system. 
4. Improve your mood by significantly increasing your fruit and vegetable intake and giving your body the nutrients it needs. 
5. Improve concentration by easing your mind from making constant decisions about food. Your choices are simpler and fewer and you can focus on other needs.  
6. Sleep better. Taking a break from stimulants like caffeine, sugar, and alcohol will allow you to establish better sleeping patterns.
7. Improve hydration. Drinking a lot of water will decrease fatigue and give you healthier skin.
8. Explore your body’s reactions to food and find which foods work best for you. Slowly eliminate or introduce foods to monitor how they affect your energy levels and digestion.
9. Increase your self-awareness. Paying attention to what works and doesn’t work will increase your awareness of your mind and body and how they feel.
10. Take time to reflect and concentrate on personal needs. Activities like walking, yoga, and massages will help you get the most of the process and help you decide what you want to manifest for yourself in the new year.

Slow-Cooker Chicken Fajitas

By: Coach Maria - Salus Nutritionist & Food Expert

For many of us, weekly and daily schedules are filling up quickly with the hustle and bustle that is so common during this holiday season.

The convenience of fast food can be really tempting for many during this busy time, but there are better, easier, more affordable and healthier ways to feed you or your family without much effort.

If you enjoyed the easy meal prep from last post, you'll like this one as well.  These chicken fajitas may not have the sizzle that most fajita recipes describe, but it's delicious and EASIER to prepare than the traditional stove top method - leaving you more time to get those holiday errands done!

Tip:  If you double or even triple this recipe, you'll have leftovers for lunches or dinners that will allow for some time off from food prep during the busy week!  The chicken can be substituted with your favorite beef fajita meat!

Ingredients
serves 4-6

2 lbs boneless chicken breasts (you can slice or dice chicken if you want)
1 onion, thinly sliced (red or white)
1 red bell pepper sliced
1 green bell pepper, sliced
1 tsp chili powder (increase or decrease to suit taste)
1 tsp cumin
1 tsp smoked paprika
1/2 tsp sea salt
1/2 c chicken broth (you can also substitute with your favorite salsa)
1 lime or lemon, juiced

Toppings:
diced tomatoes
sliced olives
guacamole

Place sliced peppers and onions in bottom of slow cooker. 
Place chicken breasts on top of veggies.
Mix seasonings together and sprinkle over chicken. 
Pour chicken broth and lime juice over chicken.
Cover. 
Cook:  low - 6-8 hours
            high - 3-4 hours
I like to serve this over a bed of lettuce with toppings.  Served in a warm tortilla - if that's what you prefer - works as well!

Slow-cooker Barbacoa

By:  Coach Maria - Salus Nutritionist & Food Expert

Barbacoa is a favorite meal in this household and is especially conducive to satisfying picky eaters.

Full of flavor and a cinch to make.

A set-it-and-forget-about-it meal that requires little preparation - an essential component with meal prep during the busy holiday season.

Barbacoa can be made into different meals to suit different tastes - topped on a crisp corn tortilla, rolled into a warm flour tortilla with favorite toppings, or my personal favorite; sans tortillas but topped with grilled bell peppers, chopped tomatoes, some cilantro and sliced avocado.

Ingredients
Serves 8-12

4 canned chipotle peppers in adobo sauce
1 bunch of cilantro, chopped
1 red onion, cut into chunks
6-8 garlic cloves, peeled and crushed
4 bay leaves
1 tsp ground cloves
1 tsp sea salt
juice of 2 limes
1/3 cup raw apple cider vinegar
3-5lb beef brisket
2-4 c beef broth (homemade is optimal, but lowest-sodium purchased is fine)

Stir together chipotle peppers and sauce, cilantro, red onion, garlic, clove, salt, lime juice, and cider vinegar in the insert of a slow cooker (if you have a food processor, pulse till combined first before adding). Place the brisket on top of this mixture. (I like to cut my brisket in two pieces so it fits better in the slow cooker.) Add stock to cover the meat and place bay leaves on top. Use tongs to move the meat around gently to combine everything and put the lid on.

Cook on HIGH for 4 hours. Once finished, turn crock pot to WARM and let sit for 6 to 8 hours (I like to put mine on before bed and let it sit on "warm" overnight - this allows the meat to shred easily and falls apart with little effort)

Shred beef with fork and serve with favorite toppings.

**I have doubled this recipe using a total of 7-8lbs of beef and have feed a huge crowd - an easy meal to put together for holiday gatherings!

Holiday Survival Guide

For many of us, the holidays are the best time of year. The holidays mean spending time with family, traditions, holiday cheer, and the season of giving. But for a healthy eating plan, it can be the worst time. It means a multitude of celebrations and endless food and sweets, not to mention the complication of busy holiday preparation lists that leave little time for planning and cooking meals. In other words: temptation after temptation. Between Halloween and New Year’s is often the time when we just decide to forget it – we put aside our goals and vow to restart on January 1st. This year, however, is going to be different. This year, you’re not going to throw in the towel for the next six weeks. With some strategies, some pre-planning, some small commitments, and some extra winter activity, you can maintain your healthy habits around the holidays without missing the parties and without having to forgo your favorite treats. You’ll still get to enjoy everything but won’t lose your momentum. Follow our holiday survival guide and when January 1st arrives, you won’t be restarting; you’ll still be celebrating!

Eating Strategies

Have a Plan Before You Go

Before you head out to a party or gathering, plan what you’re going to eat and drink beforehand. Know what you will and won’t eat during dinner and decide how many drinks you’ll have. To stick to your commitment, eat mostly during the main meal and fill your plate with vegetables and lean proteins. Limit extra calories from alcohol by choosing low calorie options (light beer, wine, infused vodkas without mixers or no-calorie mixers) or alternating your drinks with water or sparkling water. When it comes to appetizers and desserts, choose two or three appetizers and have a few small bites of each. Choose one dessert and have two small bites. Having a plan beforehand will allow you to get to enjoy the food without going overboard.

Contribute a Healthy Recipe 

If possible, offer to bring a dish to the party (they don’t have to know it’s healthy!). Think simple and fresh: a fresh vegetable tray with spicy hummus or lemon and olive oil, a fruit plate with a lowfat dip, seafood with cocktail sauce. Pick something you like and that fits into your eating plan. If you have the time, take a favorite recipe and find healthy substitutes for some of the ingredients. In baked goods, bananas or applesauce are great substitutes for eggs. For creamy dishes, you can use lowfat dairy products, and for recipes that call for lackluster vegetables like iceberg lettuce, substitute leafy greens. Use savory spices like basil, cumin, and herb blends or sweet spices like cinnamon, vanilla, and nutmeg instead of unhealthy ingredients to enhance flavor. Find healthy recipes of your favorite dishes or substitutes online.

Choose your days to eat clean

Some days will certainly be much more worthwhile to engage in some “cheating” habits. Choose them carefully and make sure to fit them between days when you can really eat clean. One way to be successful in this is to think about meals rather than days. Choose a few times a week for a cheat meal and then stay within your healthy eating parameters the rest of the time. On the days you do have a cheat meal, make sure to get some exercise (see below) and on days you commit to eating clean, avoid extra snacks and treats. Remind yourself that it’s only one day, and whatever it is you really want, you can have a very small portion or have some at your next cheat meal. This is a great time to teach yourself moderation that you can utilize even after the holidays.

Party Planning

Healthier Choices

Whether you are hosting or attending the party, make the healthiest choices you can. Focus on foods that are as close to their natural state as possible: vegetables, fruits, lean proteins, legumes, and nuts. These foods will better satisfy you and make it so you don’t have much room for the unhealthy stuff. To monitor your intake, visually divide your plate. Fill one-half with fruits and vegetables (fresh ones, not ones drenched in sauce), one-fourth with lean protein, and one-fourth with grains or rice. Choose dark over light when it comes to things like rice (brown instead of white), potatoes (yams over white), and vegetables (spinach over iceberg) and light when it comes to meat and dairy products (turkey, lowfat dairy products). 

Skip Appetizers

Even just a few appetizers can add up to a lot of calories. Three mini quiches and a few chips with spinach artichoke dip? 500 calories! To get the most out of your meal, skip the appetizers and save your appreciation and splurges for the main meal. In addition to reducing your total calorie intake, it will be easier to track what you’ve eaten if you eat all your food in one place since it’s very easy to forget the morsels you had over a long period of time. If you’re at a restaurant, have broth soup or salad first to keep you from overeating, but skip the bread, chips, or fried appetizers.  

Portions

This is definitely the time of year when we get to eat special foods that we only see during this time. Taste everything you love, but eat small portions. It’s really important to not deprive yourself of your very favorites and fully enjoy the food, but limit how much you eat. Use small plates and visual cues to gauge portions: a tablespoon of olive oil is about the size of a die, a serving of fruit or vegetables is about the size of a baseball, a serving of pasta or rice is about the size of a hockey puck, and a serving of meat is about the size of a deck of cards. Practice eyeballing portions on your clean-eating days so you can do it more easily when you’re at a social gathering. 

Workouts

Winter Sports

Cold weather brings a plethora of opportunities for outdoor activities. Downhill skiing, cross-country skiing, snowboarding, snowshoeing, ice skating, sledding, or fly fishing or all great ways to get some exercise. All of these activities can be done solo or with a group, so you can either enjoy some solitude or get motivated with some loved ones. Enjoy being in the fresh air, listening to your breath and seeing great sights. 

Shovel Snow

A 165-pound person burns about 450 calories per hour when shoveling snow, so not only do you have to do it, but you’re getting a great workout at the same time! If you’re feeling energetic, you can really show the holiday spirit by helping out your neighbor and shoveling their snow as well. Grab your music player and get lost in the rhythm of it – you’ll be done in no time and will have the satisfaction of being active and productive. 

Maintain your Exercise Routine

The holidays are a busy, crazy time, so stick to your normal routines as much as you can. Get to the gym and get your workouts in like you usually would. Make small adjustments to still fit it in when needed: split your workout in two (or even three), change the time of day to work around social engagements, hire a trainer for a few sessions so you can’t miss the appointment. If you always exercise at the gym alone, attend a group class or vice versa. Remember that every bit counts; 10 minutes here and there quickly add up. Exercise will really boost your efforts and allow you more flexibility with your eating choices. 

  

Stay Active

One of the challenges of exercise during the holidays is working around schedules and people. Stay as active as you can. It’s okay to let people know beforehand that getting some exercise is a high priority for you. Invite visiting relatives to come with you to the gym or take an outing together to the park or some other fun, active place. Get your walking in by going shopping. Even standing and helping in the kitchen is better than spending the whole day on the couch. Move as much as you can and stay committed to your daily exercise.

Let it Go 

The holidays are a special time and should be treated as such. Don't let guilt ruin your holiday fun; make good choices consistently or, at least, make careful choices. When you slip up, reflect on it and then move on. Enjoy this time with family and friends and revel in every moment. Your health and happiness are a great gift, so commit to them and do right by them and you’ll have a fantastic holiday season. 

Leftovers!

By: Coach Maria - Salus Nutritionist & Food Expert

Thanksgiving is over but you have a refrigerator full of leftovers and the thought of eating the same meal every day until the leftovers are gone does not sound appealing.

In this household, leftovers are the best part of the Thanksgiving meal, since it allows us to utilize them to create other meals without needing to go shopping!

Here are two of our favorites:

Turkey & Apple Salad
serves 2

Ingredients:
2 cups leftover turkey cut into bite-sized pieces
2 cups celery, diced
2 cups apple, cored and diced
¼ cup golden raisins (or grapes!)
2 tbsp mayonnaise (omit if avoiding dairy)
2 tbsp plain yogurt (omit if avoiding dairy)
¼ tsp freshly grated nutmeg
¼ tsp ground cinnamon
Salt and pepper to taste

In a small bowl, combine mayo, yogurt, and spices. Set aside. In a large bowl, combine turkey, celery, apple and raisins. Fold in yogurt mixture. Season with salt and pepper and serve atop a salad of mixed greens and tomatoes.




Turkey & Vegetable Quiche
serves 4

Ingredients:
1 medium onion, chopped
1 medium red pepper, chopped
1 tsp garlic, minced
2 tsp coconut or olive oil
2 cups leftover vegetables, chopped
2 cups left over turkey, shredded
4 eggs, whisked
½ cup fresh parmesan, grated (omit if you avoid dairy)
 
In a large, oven-proof skilled, sauté onion, red pepper and garlic in 1 tsp coconut or olive oil over a medium heat until onions are translucent. Add leftover vegetables. Pour mixture into a medium bowl. Add shredded turkey and egg - mix. Coat skillet with remaining oil, return egg and vegetable mixture to skillet and cook on medium-low heat for 10-15 minutes until mixture is set on the bottom and lightly browned at the edges. Sprinkle parmesan cheese over the top and place under broiler for 2-3 minutes or until cheese is lightly browned. Serve immediately.

Gluten-Free Thanksgiving Recipes: Dessert

By:  Coach Maria - Salus Nutritionist & Food Expert



Pumpkin Pie Custard Cups

Pumpkin pie in 2 minutes??  It's possible, yes.  A slight twist on the traditional dessert; this one is sure to please.  Simple and wholesome ingredients with minimal hassle.

Ingredients
serves 4
3/4 c almond flour
1/4 c coconut oil
4 eggs
2 c organic pumpkin puree
1 tblsp pumpkin pie spice
1/4 c organic raw honey
1 tblsp vanilla extract
dash of sea salt
2 tsp baking powder

Mix everything together in a large bowl.  Pour into 4 individual custard cups.  Microwave each for 2 minutes.


 

Apple Tart


Ingredients
serves 6
Crust
1.5 c almond flour
1 egg plus 1 egg white
1 tblsp ghee or organic butter
2 tblsp coconut flour

Filling
3 granny smith apples, peeled and sliced
1/2 c apple juice
1/2 tsp lemon juice
1 tblsp ghee or organic butter
1/4 tsp salt
1/4 tsp cinnamon
1/8 tsp cardamom
1/2 tsp vanilla

Preheat oven to 350 degrees.

For crust:
Mix together almond flour with eggs, butter and coconut flour, until you have a dough.  Roll between two sheets of parchment paper until 1/4" thick.

For filling:
Place ingredients in pan and cover.  Bring to a boil, turn down heat and let cook until juices cook away (10-12 minutes).
Spoon filling into center of the crust and fold the crust up on top of the filling (it won't cover the entire filling, there will be an exposed open circle on top.
Carefully place tart on a baking sheet and bake for 30 minutes.

3 TOUGH REALIZATIONS TO HELP YOU LOSE WEIGHT AND KEEP IT OFF!

Weight loss is a most challenging endeavor; it draws on your mental, emotional, and physical strengths and pushes you out of your comfort zone. The task can seem daunting, maybe even fruitless at times, but a little preparation and a little time go a long way. To promote weight loss, focusing on three things will greatly improve your chances of success: tracking, portion control, and calories burned. Consistently using these tools, which you can access at any time, are the keys to healthy, lasting weight loss.

Tracking your food and exercise. Several studies, including one published in July of this year in The Journal of the Academy of Nutrition and Dietetics, have shown that participants who kept a food journal consistently lost more weight than those who did not - and by a pretty significant margin. Experts recommend keeping a food journal as the number one tactic for losing weight. Whether you choose an online tool or use a notebook and pen, be consistent, honest, and reflective with your journal. By tracking each day, you will be able to see patterns over time, gaining valuable information about what you eat, when, and why. Knowledge about your triggers or "give-in" times will help you better prepare and combat them. And being upfront about what you've eaten will help keep you accountable to yourself.    

Portion control. If you search for "portion distortion" in Google Images, you will see a lot of pictures showing the difference between what a portion size should be and what they usually are. When working toward weight loss, cutting out entire food groups will almost always backfire. You may be successful at first, but the results will not be long-term. The healthier and longer-lasting approach is portion control. Rather than denying yourself foods you love, limit how much of it you eat. To learn what portion sizes are, use measuring cups and a kitchen scale until you can do it by sight. You can also make healthier versions of foods you love, gradually reducing the amount that way. Focusing on portion size increases your awareness of what you're eating and keeps you from feeling deprived. It also allows you to keep a more accurate food journal because you know exactly how much you've eaten. 

Calories burned. What you eat is the majority of your success with weight loss, but exercise is an important helper. You have a basal metabolic rate, which is the number of calories your body needs to simply maintain its functions, and then you add to that the number of calories burned by your activity level (such as having an active versus sedentary job) and exercise. You'll want to pay attention to this number in relation to the calories you consume. Creating a deficit will promote weight loss, but make sure to find the right balance for you since too much of a deficit will stall your progress.  A lot of calculators online will estimate your basal metabolic rate and calories burned for a specific activity. For more accurate numbers, use a personal heart rate monitor. Understanding your activity level and calories burned in relation to your food intake and adjusting accordingly will accelerate your results.

As a group, these three tools have to do with awareness - awareness of what you eat, how much you eat, and how many calories you burn. Stick with these tactics and you will find great success with your weight loss!

Gluten-free Thanksgiving Recipes: Starters

By:  Coach Maria - Salus Nutritionist & Food Expert



Butternut Squash, Apple & Bacon Soup
serves 8-10 side dish portions



Ingredients
1 lb quality bacon
2 tblsp organic butter or coconut oil
4 c chopped onions (sweet onions are great!)
2 tsp curry powder (if you like the heat, increase to 2 tblsp!)
5 lbs butternut squash, chopped (Costco has packages of chopped butternut squash!)
1.5 lbs McIntosh apples, peeled, cored and quartered
1.5 tsp sea salt
1 tsp freshly ground black pepper
2 cups organic chicken broth (or water works fine as well)
1 cup quality apple cider
1 cup organic chicken broth (vegetable works great as well)

Cook your bacon and set aside to cool.  Once cooled, crumbled into desired pieces.
(The best way to cook your bacon without the mess:
Lay out slices of bacon on a cookie sheet in a single layer.
Place cookie sheet in cold oven and close door.
Turn oven on to 400 degrees.
Bake until thoroughly cooked 15-20 minutes depending on the thickness of the bacon.)

Heat butter or coconut oil in large stockpot over low heat until melted and heated (**read below for instructions on utilizing your crockpot for this recipe - it's easy!).  Add onions and curry and cook, uncovered, for 15-20 minutes.  Stir occasionally, scraping the bottom of pot.

If you choose not to go the convenient route by purchasing your squash already peeled and diced; you should do that now.

Add squash, apples, salt, pepper and 2 cups of broth (or water) to pot.  Bring to a rapid boil, cover and reduce heat to low and cook for 30-40 minutes (or until squash and apples are very soft).  Process with an immersion blender right in your pot, or transfer to a blender or food processor and blend.

Pour soup back into pot and add apple cider and broth  (or, if you prefer a sweeter soup, use 2 cups of cider and eliminate broth).  Stir and heat for a few more minutes.  Serve by sprinkling bacon pieces over top of soup.

**For crockpot:
After you have cooked your onions, dump onions and all other ingredients (except cider) into crockpot and set on high for 4-6 hours.  Mix in your apple cider and serve hot.



Sliced Tomatoes with Pumpkin Seed Pesto
serves 4-6



Ingredients
2 cloves garlic
1 c raw pumpkin seeds
1/4 c olive oil
1 tsp lemon juice
1/2 c basil, chopped
pinch of sea salt
1/3 c sun dried tomatoes roughly chopped
Tomatoes, sliced thick
1 recipe for No-Cheese Parmesan

Dressing:
2 tblsp raw honey
1/4 c balsamic vinegar

In a running food processor, drop garlic cloves until chopped.  Add pumpkin seeds, olive oil lemon juice and salt and continue to process until you have desired pesto consistency.  Add basil and sun dried tomatoes until blended thoroughly.

To serve, place a tomato slice on plate and top with pumpkin seed pesto.  Sprinkle lightly with honey, balsamic dressing.

No-Cheese Parmesan

By:  Coach Maria - Salus Nutritionist & Food Expert

I love a good salad and have spent some time trying all kinds of combinations with salad ingredients and dressings.  A few of the most delicious and satiating salads I've made take some time to prepare, which means I don't make them very often.

One of my favorites, however, is a simple Caesar salad.  It takes minimal ingredients, but the flavors are rich (especially when topped with some chicken hot off the grill!).

My nutrition of choice includes being dairy-free, so the Parmesan topping for the Caesar salad or any other meal that includes Parmesan, is out.

For the most part, I have omitted Parmesan without missing it; but there have been some meals that could truly use some type of "Parmesan cheese"!

After some trial and error, a bit of research and some creative thinking, I finally found a way to make a solid no-cheese Parmesan.  The flavor has the right amount of saltiness and the crunchiness satisfies the palate.

Sprinkle over your Caesar salad, asparagus or your favorite roasted vegetable.  Or, my favorite; coat chicken breasts, salmon or shrimp prior to cooking.  It's delicious!

Ingredients

1 c raw cashews or raw almonds (or a mix of both!)
1 garlic clove
1 tsp sea salt

Add ingredients to your food processor and pulse until you have coarse consistency.

Season of Sugar - Part II Thanksgiving

By:  Coach Maria - Salus Nutritionist & Food Expert

Thanksgiving brings families and friends together to celebrate the blessings we have in our life.  This celebration, although filled with good company and good tasting food; can leave one feeling stuffed, bloated and not-so-comfortable.

A typical Thanksgiving menu might include turkey, mashed potatoes with gravy, stuffing, green bean casserole and cornbread or rolls.  To finish off the feast, there is certain to be one or all of the following; pecan pie, pumpkin pie and apple pie - perhaps all topped with ice cream!

A Thanksgiving plate containing the items above, means consuming an entire day's worth of calories and a week's worth of negative digestive effects in just one sitting!

There are ways to avoid the traditional gut-busting habit, without giving in to the holiday weight gain creep and still being able to enjoy delicious food.

• Eat a healthy, smart meal for breakfast and lunch -  Skipping breakfast and lunch so you can gorge yourself over the Thanksgiving dinner is a mistake and leads to over indulging, not to mention what the two-meal fast will do to blood sugars!  Drink plenty of water throughout the day to stay hydrated so you won't over indulge on the empty calories from soda or alcohol.
• Use smaller plates - This really can work wonders for many.  Our dinner plates are getting bigger and bigger and we tend to feel like we have to finish everything on our plates when we load them up.  You will be less likely to overeat when using a smaller plate.
• Choose protein first, greens second  - Dish out your protein source first (turkey, salmon, etc.) - this will help with satiety and lessen the chance of over eating.  Follow the protein with a hearty serving of greens that are not covered with sugary syrups or dressings (salads, roasted veggies, etc.).  This will leave little room on your plate for the not-so-favorable food choices.
• Offer healthy alternatives - If you will be hosting the Thanksgiving meal, why not kick the traditional high-caloric food choices and opt to avoid processed foods when planning your menu.  Offering a gluten-free alternative will also impress your guests! If you are heading to family or friend's for Thanksgiving, why not bring a dish that is 100% real food with no preservatives/additives.  
• Save dessert for last -  If your plate contains healthy food choices and you haven't over-indulged, choosing a small piece of dessert will not set you back.
• Stay active - If you don't have one yet, begin a tradition with your family and friends and organize a friendly game of football or ultimate frisbee before your sit-down meal.  Include the younger members to choose a fun game as well!   

Keep an eye out for future posts, where I will include some alternative recipes that taste great but will not have the gut-wrenching effects of some traditional Thanksgiving recipes.

Have a question regarding a Thanksgiving meal or food item?  Post question to comments!

Beef and Caramelized Onion Squash

An incredibly delicious meal that is easy to throw together.

 

The sweetness of the squash and sweet potato, combined with the savory flavors of crisp bacon and caramelized onions and drizzled with some heavenly balsamic vinegar - it's a one-dish-meal that satisfies the hunger.

 

Ingredients

serves 2-4

 

1 large butternut squash (about 2 lbs)

1 lb ground beef (grassfed is optimal)

6 slices of bacon (free pastured source optimal)

2 small onions, sliced

1 sweet potato, diced

salt

pepper

2 tblsp cinnamon

Balsamic vinegar

 

Preheat oven to 350 degrees

 

 

 

 

Cut squash in half and scrape out seeds. Place face down on cookie sheet and bake for 30-40 minutes until soft.

 

 

While the squash is baking, saute your ground beef with 1 onion and then your bacon.

Crumble bacon after it has cooled.

 

 

Pre-cook your diced sweet potato as desired (I like to steam mine).

Dump bacon, ground beef and sweet potato into large bowl, add cinnamon and salt/pepper to taste.  Mix together.

 

 

Once your squash are properly cooked (I like to use acorn squash as well!), scoop out the meat of the squash and mix in with the ground beef mixture.

 

 

Stuff your squash with ground beef mixture.

Caramelize your remaining onion slices, adding a small amount of water each time they dry up, until nice and caramelized (this takes about 5-7 minutes).

 

 

Top your squash with caramelized onions, drizzle with balsamic vinegar and enjoy!

Dear Mr. Sandman

November 4th marks the end of daylight saving time, which means we gain an extra hour of sleep.

Many Americans, however, will still wake up feeling tired and groggy even with the extra hour of sleep.

Almost one third of Americans are sleep deprived and some of the effects from chronic sleep loss (less than 7 hours) are correlated with:

• Obesity in adults and children
• Diabetes
• Anxiety
• Depression
• Substance Abuse
• Cardiovascular Morbidity

Best treatment for chronic sleep loss?  Get more sleep!

Unfortunately, that's easier said than done for many battling this frustrating nightly cycle.

Follow some tips below, to help you get more quality sleep and reverse the cycle.

Keep weekend sleep schedules same as weekday schedules

For some, the weekend means being able to sleep in.  When trying to combat chronic sleep loss, this could have poor effects on improved sleep cycles.
Some studies have shown that avoiding the weekend catch-up sleep and keeping to weekday sleep schedules, gradually improved sleep loss cycle and also improved work performance and attention span during the week.

Turn it off

With increased access to computers, tablets and smartphones; there has been a derease in quality of sleep.  The blue light produced from these gadgets can interrupt nighttime production of melatonin - the hormone that promotes sleep.
An hour before going to bed, turn off all gadgets and any room lighting that is not necessary.
When going to sleep, make sure there is no light coming in from windows or even alarm clocks (face the alarm clocks away from you)

Limit caffeine

This will vary with each individual, but there is no doubt that caffeine interrupts not only normal sleep cycle, but the ability to fall asleep.  This doesn't mean you should avoid caffeine (although going on a caffeine sabatical from time to time is a great idea!), simply cut back on your intake after 3pm.

Create a bedtime ritual

This isn't just for kids!  You should set a time - every night - that YOU will begin to get ready for bed and you should do it consistently.  Some times, beginning this ritual an hour before you will actually go to sleep, will allow brain/body to prepare for sleep.  Brushing your teeth, washing your face, grabbing a book, dimming the lights - whatever you choose to do to prepare brain/body for sleep, do this each and every night.  Before long, your brain/body will get in automatic mode.

Exercise (or not)

For some, if it's close to bedtime, exercise will send them to slumber land much easier.  For others, it has the opposite effect.  If you know that your exercise routine close to bedtime wreaks havoc on your sleep cycle - change the time you exercise.  Figure out what works or doesn't work for you and adhere to it!

Sleep priority

Chronic sleep loss will, eventually, catch up and cause health issues.  Make it a priority in your life to get enough sleep consistently. 
Your text messages, your facebook friends and the cleaning can wait until the following day.  Once you make sleep a sincere priority, you will be amazed at the results!



Sources:
Pubmed
NCBI
JAMA

Avocado-Cranberry Salad

 

One of my favorite, versatile salads.  Perfect for a side salad to your main dish, or as a main dish topped with chicken or shrimp.

 

Any type of lettuce greens can be used and the nuts can either be omitted (but why??) or you can use whichever nuts you prefer.

 

Ingredients

serves 6 main dish salads

serves 8 side dish salads

 

Salad

16 oz greens (I like a combination of spinach, arugula, field greens)

1 bunch cilantro, leaves only

2 medium avocados, peeled and sliced
¾ cup dried unsweetened cranberries
¾ cup spiced almonds (recipe below)

 

Dressing

1 ½ tablespoons poppy seeds
1 ½ tablespoons sesame seeds
½ teaspoon paprika
2 teaspoons dried mustard
1 tablespoon minced sweet onion
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
½ cup white balsamic vinegar
⅓ cup vegetable oil
⅓ cup extra virgin olive oil

 

In a large bowl, mix together your greens and cilantro. Add avocado and dried cranberries and mix gently.

Combine all ingredients for dressing in a jar or bowl that seals and shake until thoroughly combined.

Pour desired amount of dressing over salad (I don't use all of the dressing, but rather save some for my other salads in the week!) and mix gently.

Scatter spiced almonds over mixed salad.

Enjoy!

 

Spiced Almonds

4 cups sliced almonds (or any other preferred nut)
2  tablespoons clarified butter
2 teaspoons cinnamon

1 teaspoon cumin
1 teaspoons smoked paprika
1 teaspoon vanilla
sea salt

 

In a small saucepan, over med low heat, add butter, cinnamon, smoked paprika and vanilla. Stir until well combined and butter is melted.

Add the nuts and stir gently to coat. Cover and continue to cook on low, stirring every minute or so until almonds are a delicious golden brown. Watch very carefully as they can burn quickly! Turn out onto prepared foil and sprinkle liberally with sea salt. Spread out on foil to cool.

Restaurant Review

By:  Coach Maria - Salus Nutritionist & Food Expert

Growing up in Spain, we were surrounded with a rich culture and tradition.  Meals and socializing were intricately tied together.

My grandfather, Bautista Gonzalez, opened up La Viña in Bilbao, Spain, in 1927.  Originally serving sweet wine and Palma ham, the tradition continues 85 years later and remains in the hands of my cousin, José Ramón González.

Although it's been years since I've step foot back in Spain, I continue to have a fierce loyal affection to my family and the delicious Spanish cuisine.

I have visited several restaurants that attempt to recreate this cuisine with little or disappointing luck.

Until, that is, I stumbled upon Finca!

Finca is the creation of Pago owner, Scott Evans.  Having enjoyed Pago several times, I was eager, albeit cautious, to want to try this restaurant claiming to have authentic Spanish cuisine.

Finca boasts a wide array of Tapas (bite-sized appetizers) - divided into both Tapas frias (cold) and Tapas calientes (hot), and larger, entree sized plates called Raciones, if your appetite requires a bit more.

Also offered is a brunch menu that include items such as the traditional Tortilla de Seta (mushroom, goat cheese, potato omelet with caramelized onions) and Huevos Flamenco (chorizo, potato, baked eggs, onions, peppers).



Finca continues Pago's tradition to fully support local producers such as Clifford Farms, Morgan Valley Lamb, Ballard Farms and Snowy Mountain Creamery.

What are my personal thoughts and impressions?




The interior design of Finca is nothing like the quaint, cozy feel of what I might have hoped for or expected.  Some people like this type of design and others could care less, but for me;  atmosphere can negatively or positively influence my dining experience and this influence just felt cold.

I did, however, enjoy the simplicity of the menu and ease of ordering.

Were the flavors authentic?

Yes - some of the flavors took me back instantly and I was impressed with the obvious care and precision they take with food presentation.  The Tapas experience allows for great food sharing with whomever you are dining with and is conducive to great conversations!  The croquetas - a deliciously common dish growing up - were difficult to have to share with others, since they were exactly what I remember eating as a child.



No - some of the items were bland and lacked the mouth-bursting flavors that are so common with these dishes.  To be fair, however, I'm certain that on a different day, those same dishes would probably be quite delicious - everyone that cooks, knows that the same recipe can be great one time it's made and dull the next time it's made!

Would I go back?



A resounding YES!

As a matter of fact, I plan on taking my sister - who will be visiting soon - to share these delicious tapas and reminisce about our great childhood experiences in Spain.


photos courtesy of randomactsofkellines

Roasted Pumpkin Seeds

By:  Coach Maria - Salus Nutritionist & Food Expert

Carving a pumpkin this year? 

If you've always thrown out the seeds when you carve a pumpkin, you are missing out on an easy and delicious snack!

Roasting the pumpkin seeds takes little effort but yields big results, and when using different combinations of spices, you'll get a different flavor each time! 

Ingredients
serves 2-4 depending on size of pumpkin

Pumpkin seeds from 1 pumpkin
1 tblsp coconut oil, melted
1 tblsp onion powder
1 tblsp garlic powder
1 tsp seasoned salt

Preheat oven to 300 degrees
Rinse pumpkin seeds and dry on a clean towel.
Mix pumpkin seeds with coconut oil, making sure all seeds are covered.
Sprinkle with seasonings.
Spread on a cookie sheet.
Bake for 45 minutes, stirring every 15 minutes.  Check after 45 minutes - if still chewy, bake for another 15 minutes and check again.

Spicy Pumpkin Seeds
smoked paprika
chili powder
sea salt

Curried Pumpkin Seeds
curry powder
sea salt

Sweet Spiced Pumpkin Seeds
1 tblsp pure maple syrup
cinnamon
sea salt

Pumpkin Smoothie

By:  Coach Maria - Salus Nutritionist & Food Expert

It's time for pumpkin!

Simple ingredients.

Healthy nutrients.

Fabulous flavors.

Ingredients
serves 1

1/2 c pumpkin
3/4 c almond milk
2 dates, pitted
1/2 banana, frozen
1 tsp cinnamon
1 tsp pumpkin pie spice
1/2 c ice
1/2 tsp vanilla

Add all ingredients in a blender.  Blend until smooth.  Drink.  Enjoy.

Season of Sugar, Part I - Halloween

By:  Coach Maria - Salus Nutritionist & Food Expert

Follow us in this 3-part series on Season of Sugar.  For tips on how to make better food choices and avoiding the sugar load during:

1.  Halloween
2. Thanksgiving
3. Christmas

Walk into any store and you will see rows of candy and sweets to entice us.  Many of the stores don't even wait until the end of summer before beginning their Halloween sugar campaign!

Regardless of where you go, we are already in full Season-of-Sugar swing!

From Halloween to Easter and all the holiday's in between, the sweet revolving door does not stop.  Bags and bags of candy for trick-or-treaters, a gluttony-feast for Thanksgiving desserts and sweets, sugar ladened gifts and cookie plates for Christmas cheer and, ofcourse, ringing in the New Year with more of the same.

We get a blink-of-the-eye break before the stores fill up with heart-shaped candy and chocolate for Valentine's day, everything-green for St. Patrick's day and then followed quickly by chocolate Easter bunnies and plastic eggs filled with more candy!

Enough said.

For the next 8 months, when we venture out of our home, we will be inundated with these temptations at just about everywhere we shop.

As many of you already know, refined sugar is linked to:

• Obesity
• Diabetes
• Hypertension
• Inflammation
• Depression
• Headaches
• Fatigue
• Skin Irritation

For those of you already battling with some of those issues, it's disheartening to learn that during the peak season of sugar (Halloween - New Year), the average American can gain 5-10 lbs!

There IS good news.  You DO have a CHOICE! 

Halloween:

We have a tradition in our household when it comes to Halloween.  Rather than purchasing bags of candy to pass out to ghosts and goblins, we will be cooking up 100% beef hot dogs and making hot apple cider. 

Initially, our children grumbled and bellyached, but we stuck to the plan and set a table right in front of our garage.

The plan worked!

Not only did our little visitors enjoy warm-the-belly food and drink during a cold night, but the parents enjoyed it as well!

If that isn't something you are willing to do and prefer to stick with the traditional candy route; at the very least, don't buy candy until the very last minute, so you don't have the temptation staring you in the face each day.
When purchasing candy, choose a type of candy you don't enjoy - this way, the temptation to dip into the candy bowl will be low.

Halloween Idea:


Photo & recipe Martha Stewart

For the ghost, use your favorite mashed potato recipe or, for lower carb, use this one.
For the pumpkin, use a mashed sweet potato recipe.
Place in a pastry bag or snip the end of a ziploc.
Pipe the mashed potato into a ghost shape and the sweet potato into a pumpkin shape.
For the ghost eyes, use either black sesame seeds, or peppercorns work well also!
For the pumpkin stem, use cilantro or parsley leaves.

Nutty Banana Waffles - Gluten Free!

Who likes waffles?

Who likes easy-to-make waffles?

Who likes waffles that won't make you feel like you have a ton of bricks in your belly?

If you raised your hand to all of these questions, you'll love this recipe and you should try them ASAP!

My family members like these with real maple syrup, but honestly, the over-ripened bananas add enough sweetness that I eat them plain!

Ingredients
Serves 4

1 1/2 cups almond flour
4 eggs
1/4 tsp baking soda
1/4 tsp salt
2 ripe bananas, mashed (the more ripe they are, the sweeter the waffles!)
1/2 tsp pumpkin pie spice
1/2 tsp cinnamon
1 tsp vanilla extract
Coconut oil (only if your waffle iron tends to have waffles stick to it)
Chopped pecans**

Preheat waffle iron.
In a bowl, mix all ingredients thoroughly, except for the coconut oil and pecans.
When waffle iron is heated and if your waffle iron has waffles stick to it, brush some coconut oil in each square (I have to do this with only one of my waffle irons).
Drop about 1/4 cup of batter into the center of each waffle-spot.
**Optional: before closing lid, sprinkle some or all of them with chopped pecans.  I like doing this over mixing the nuts straight into the batter, because some family members like the nuts and some don't.  This way, I control not only the amount of pecans per waffle, but also whether or not to sprinkle pecans over waffles.
Once you've sprinkled desired amount of pecans on each waffle square, close lid and cook until done.

Scotch Eggs

By:  Coach Maria - Salus Nutritionist & Food Expert

Probably one of the easiest meal or snack to throw together. 

Traditionally, Scotch Eggs are hard boiled eggs wrapped in pork sausage, rolled in breadcrumbs and deep fried.  Contrary to assumptions, Scotch Eggs did not originate in Scotland, but rather in England.

A popular picnic snack, Scotch Eggs are eaten cold and usually with a side salad.

Wanting the flavor of Scotch Eggs, but not the effects of pork sausage, breadcrumbs or even deep fried foods, I decided to make a few substitutions.

The end result was surprisingly tasty and, with such an easy method of preparation and no required re-heating, it will become a convenient snack to have in my fridge for those grab-and-go moments.

There are many variations of this recipe and I encourage you to create your own!

Ingredients
makes 8

1.5 lbs ground beef (you can use any variety of meat or sausage, including ground chicken or turkey)
8 hard boiled eggs
spices of choice
almond flour

Preheat oven to 350 degrees.
Mix your ground beef with any desired spices or herbs (optional).
With your hands, wrap some ground beef around the hard boiled egg until evenly and completely covered.
Roll in almond flour.
Repeat with remaining eggs.
Roll in almond flour again and place on baking sheet.
Bake for 20-30 minutes, or until meat is fully cook.

Slow Cooker Meals

By: Coach Maria - Salus Nutritionist & Food Expert 

We all have busy schedules. Some weeks are busier than others. Unfortunately, when our time becomes crunched, our plans for a healthy dinner is the first thing to be sacrificed. There are enough places out there to grab a quick bite to eat for yourself or even to pick up for the entire family. The problem, of course, is that some will do this entirely too frequently and the effects to health are detrimental.

The solution? The slow cooker.

Utilizing a slow cooker for meals almost feels like cheating.

Is it really cooking if I am simply dumping a few ingredients into the slow cooker, turning it on, walking away from the kitchen for hours and coming back home in time to serve a delicious dinner??

Fortunately, I can live with that kind of guilt.

If you have never attempted a slow cooked meal (why not??), I challenge you to try at least one of these easy recipes this week. You will discover at least one thing: It requires little to no EFFORT!

If you double these recipes, you’re certain to have enough leftovers for an entire week!

Even those that have difficulty boiling water, will have no problems tossing random ingredients into the slow cooker and walking away.

Meal #1

Sweet Potato & Chicken Soup

6 bone-in chicken thighs, skin removed, trimmed of fat

2 pounds sweet potatoes, peeled and cubed

½ pound mushrooms, thinly sliced

6 large shallots, peeled and halved

4 cloves garlic, peeled

½ cup sun dried tomatoes packed in olive oil

1 cup chicken broth

2 tablespoons balsamic vinegar

2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried rosemary, crushed

1 teaspoon salt

½ teaspoon freshly ground pepper

Place all ingredients in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the potatoes are tender, about 5 hours. Before serving, remove bones from the chicken, if desired.

Meal #2

Hot Wings

12 Chicken drumsticks (or 3 lbs of whatever pieces you want)

½ c ghee (or you can use Kerry Gold grass fed butter or coconut oil)

¾ c red hot sauce

¼ c water

black pepper 

Combine your ghee, hot sauce, and water in a mixing bowl and stir well.

Line the bottom of your crock pot with your drumsticks, or wing, or thighs.  Pepper your chicken to your taste liking.  Take your sauce mixture and poor it over all of your chicken.  Cover and cook on low for 6 hours.  Once done, remove chicken and place on a baking sheet.  Pour your sauce in a sauce pan, add 2 cloves of garlic and reduce down by about half.  Use this sauce to baste your wings and then broil in the oven on high for 3-5 minutes to get crispy.

Meal #3

Meatloaf

2 pounds of ground beef, bison, or turkey (or a combination)

1 medium onion, very finely diced 

-2 carrots,  finely diced

1 green sweet bell pepper, finely diced

1 med tomato, diced

3 tablespoons coconut aminos

1 tsp garlic salt

salt, pepper and any other spices to taste

2 eggs, lightly beaten

½ c almond flour 

Mix all ingredients in a medium sized bowl.

Shape into loaf.

Place directly in crock pot or place in loaf pan and put loaf pan in crockpot.

When cooked, turn the crock pot off and let cool for 15-30 minutes with lid off before cutting.