Tomato Soup - 2 ingredients!

By Coach Maria - Salus Nutritionist & Food Expert

If you grew up like many of us, tomato soup was staple in your diet. 

Heated straight from the can and accompanied with a grilled cheese sandwich.  Yes?

It was an easy meal that any kid could throw together in a pinch.

Once I decided to clean up my nutrition and avoid things like high fructose corn syrup and gluten, that easy soup was no longer an option.

I picked up a can of Campbell's Tomato soup and read the ingredients:

TOMATO PUREE (WATER, TOMATO PASTE), HIGH FRUCTOSE CORN SYRUP, WHEAT FLOUR, WATER, SALT, POTASSIUM CHLORIDE, FLAVORING, CITRIC ACID, LOWER SODIUM NATURAL SEA SALT, ASCORBIC ACID, MONOPOTASSIUM PHOSPHATE.

Not the ingredients I like to put into my body.

This recipe, however, contains only 2 ingredients and is chockfull of flavor and a healthy source of fat.  The recipe will make 1 serving of a large bowl of soup, or 2 servings of a cup of soup.

Ingredients
servings 1

1 14.5 oz can of tomatoes with garlic and onion
1/4 c coconut milk (or, if you can tolerate dairy, heavy cream)

Place ingredients in blender or food processor and blend until creamy smooth.
Heat on the stove top or, if you are ok using one, the microwave.


Nutrition facts per serving:

Protein:    2.6g
Carbs:      9.02g
Total Fat: 12.3g

Homemade Holiday Spiced Nuts

By Coach Maria - Salus Nutritionist & Food Expert

Last minute gift giving can be stressful, to say the least - but it doesn't have to be.

Making a batch of these spiced nuts is incredibly easy as you probably have most, if not all of these ingredients on hand. 

A hint of spice that is not overwhelming and an incredibly tasty combination from cumin and coconut sugar*.

Put in a cellophane baggie, wrap with a ribbon and have them on hand for those oops-I-forgot! gift-giving moments.

Ingredients
makes 10 cups or 7 small gift bags
serving size; 1/4 cup

10 cups nuts (I like pecans, walnuts, cashews and pistachios)
1/2 c coconut oil, melted
2 tblsp ground cumin
1 tsp cayenne
1/4 c coconut sugar*
3 teaspoons sea salt

Preheat oven to 300 degrees.

1. In a large bowl, dump all your nuts.
2. Mix together cumin and cayenne into your melted coconut oil and mix until thoroughly combined. 
3. Pour oil mixture over nuts and stir gently, until combined.
4. Sprinkle sugar and sea salt over nuts, stirring gently until evenly coated.
5. Bake for 20 minutes.
6. Allow to cool completely and store at room temperature.

*You can substitute regular sugar for the coconut sugar if you cannot find it, or even reduce or omit the sugar entirely!

Protein: 5g
Carbs:   7g
Fat:       14.6g

Easy Meatloaf Muffins

By Coach Maria - Salus Nutritionist & Food Expert

Comfort foods!

We all have our favorites and we keep them around for a reason.

Meatloaf is a common comfort food that can be updated, by baking them in muffin tins.  Making them convenient little snack portions or, by grabbing more than one to make them a part of a main meal.

Easy to make, completely portable for quick at-your-desk lunches and incredibly versatile when deciding on ingredients.

Below is our go-to recipe that contain ingredients we have on hand all the time.  Top with your favorite tomato or marinara sauce!

Ingredients
Makes 12 muffins

2 lbs ground turkey (if I don't have ground turkey, I usually have ground beef and that works great also!)
3 egg whites
1 c quick cooking oats
1/2 tsp cumin
1/2 tsp thyme
1-2 tsp dried mustard (depending on personal tastes)
1-2 tsp black pepper
1-2 tsp ground chipotle pepper (omit if you do not like heat)
1 tsp sea salt
1-2 tblsp garlic powder
1 small onion, finely chopped (food processor works fast!)

Preheat oven to 375 degrees.
Line muffin pan with silicone muffin liners for easy clean up! (or grease muffin pan)
Mix all ingredients thoroughly in large bowl.
Evenly divide mixture into 12 portions**, roll into balls and place in muffin tin.
Bake for 40 minutes.

**You can make mini muffins by using smaller-sized muffin tins - kids love them!

Serving size:
1 muffin

Protein:  22.2g
Fat:          4.6g
Carb:          8g

Good Bacteria Part II - Probiotics

 

By Coach Maria - Salus

 

If you read Part I of this series, you learned that bacteria is not only beneficial, but critical to our health.  (If you didn't read it....go back before reading this part!)

 

We also discussed the importance of eating and including the right foods (prebiotics!) to encourage good bacteria and reducing bad bacteria.

 

One step mentioned to improve and support good bacteria, was the inclusion of a probiotic supplement.

 

Most of us, if not all of us, have heard about probiotics at one point or another.  Perhaps some of you are already taking a probiotic.  What I find, however, is that there is some confusion as to the why's and how's behind probiotics.  Knowing a bit about this subject before stocking up your cupboard or refrigerator with probiotics, is not only smart, but it can prevent problems you may not have had before taking the probiotic.

 

What is a probiotic and why include them?

 

In the simplest terms, a probiotic is bacteria - a good bacteria that competes for survival next to bad bacteria.

 

By including probiotics into our diet, we are increasing the colony of good bacteria and reducing and minimizing the bad bacteria in our bodies that are the cause of upset stomachs, irritable bowel problems, gas and bloating, diarrhea, constipation - even, as some have suspected - tooth decay!

 

Probiotics are nothing new to some cultures - with a heavy emphasis on naturally fermented foods like sauerkraut and kimchi, some cultures enjoy the benefits of probiotics on a regular basis.  Unfortunately, the sauerkraut you purchase at your local supermarket has been pasteurized and/or canned, leaving the probiotics dead.  Search instead for raw, unpasteurized, unheated sauerkraut in order to get the beneficial live probiotics. Or, better yet, do a search online for an easy sauerkraut recipe - it's not as difficult as you might think and the flavor is outstanding!

 

How do I know if I need probiotics and how do I choose?

 

I believe all of us need probiotic exposure/consumption on a regular basis.  If getting live and beneficial probiotics from fermented foods is an issue, searching for a quality and reputable brand of probiotic supplements is crucial, since some supplements are actually dead probiotics - and introducing dead bacteria into your digestive tract will do absolutely nothing.

Or - even worse - some are contaminated with bad bacteria!  Consuming that on a regular basis is simply wasting your money and supplying your digestive tract with more unhealthy bacteria.

 

So how to choose....

1. You get what you pay for - if you're purchasing your probiotics on the highly discounted sale rack or 4-for-the-price-of-1 deal, you can count on a dead product. 
2. Look for a high dose number - getting a product that has at least 8 billion/dose, but going higher is highly recommended.  Some over the counter brands have a measly 2 billion/dose and that's simply not going to do anything.  What if a brand doesn't have a dosage list (or you can't find the amount when researching) - don't bother with the brand.
3. More is not better - if you see a brand that claims to have 10+ strains and the count is somewhat vague, I would be suspicious of fictitious claims.  I would trust a brand that has fewer strains (1-6) with 8+ billion/dose instead.

 

What to look for?

 

Look for these two strains: Lactobacillus & Bifidobacterium.

Let's take a look at the label below:

 

 

You can see the six strains above - three on the left and first one on the right are labeled with an "L. something".  Those are the Lactobacillus strains.

The two on the right labeled "B. something" are the Bifidobacterium strains.

And the letters and numbers that follow? That is a sign of quality, when you see those letters and numbers, you know you're getting a quality product. 

 

 

Two of those reputable brands are Jarrow and Klaire Labs.

 

Final thoughts...

 

If you're healthy, have a healthy digestive function without any gut issues and you make or purchase unpasteurized fermented foods that you eat several times a week, you're probiotic colony is probably in great shape and does not require the addition of a supplement.

 

If you're unhealthy and are experiencing digestive issues, you need to follow the steps in Part I of this series to change your diet PLUS the addition of a quality probiotic supplement.  However, the last thing you want to do is dive straight into fermented foods and/or getting the highest dose of a quality probiotic supplement.  This would more than likely make the physical surroundings of your gut turn upside down and make you feel very sick.  Introduce the fermented foods slowly - 1 teaspoon once a day for a few days, if all feels good, continue to increase every few days or ever week.

 

If you are experiencing distressing and unresolved gut issues and need guidance and/or help, I would highly recommend finding a Naturopath or a Functional Medicine Practitioner.

 

Good Bacteria Part I

The winter season seems to bring out the germaphobe in many of us.  In some situations and for some small percentage of people (immunocompromised), the concern is legitimate. 

 

We are surrounded by cleaning products touting their efficacy in killing all  types of germs and we see antibacterial hand dispensers everywhere - leading us to believe that bacteria is bad and should be avoided entirely.  In our modern world, we have essentially and effectively pasteurized, irradiated and processed out any naturally occurring and beneficial bacteria. But that's not all!  In the same process, we continue to feed harmful bacteria through a smorgasbord of highly processed and refined starches and sugars!

 

From the time a baby is born, we are encouraged to sanitize their immediate surroundings by wiping everything that will come in contact with them; not allowing what should be the natural exposure to bacteria - good or bad - to strengthen their immune system.  Raising our children with antibacterial soap and wipes in hand will probably do more damage to their gut health than you realize.

 

Truth be told, an abundant colony of good bacteria is crucial when we're talking about our health and we need to shift our focus from avoidance to inclusion.

 

There are trillions of bacteria in your gut; making up 1-3% of your total body mass; and about 70-80% immune cells are located in the same place. 

 

With those numbers, you can see how important it is to begin thinking about how to keep the good bacteria happy and prevent it from becoming depleted.

 

 

So what makes the good bacteria in your gut go bad (dysbiosis)?

• A diet lacking in proper nutrients or an imbalanced diet (i.e., too much sugar/refined carbohydrates)
• Digestion problems caused from intestinal permeability (i.e., leaky gut)
• The use of antibiotics - they have a negative effect on not only bad bacteria, but good bacteria
• The use of non-steroidal anti-inflammatory drugs (NSAIDs) like aspirin and ibuprofen - they irritate the upper GI

How do I know if I have an imbalance of good/bad bacteria?

• Acne, rashes or other skin issues
• Joint aches
• Constipation, diarrhea, gas and indigestion
• IBS (irritable bowel syndrome) and IBD (Crohn's, ulcerative colitis)
• Fatigue
• Nausea
• Headaches
• Sugar cravings and cravings for refined carbohydrate foods

 

 

What to do to improve and support good bacteria?

• Eat naturally probiotic foods like yogurt, kefir, kombucha, homemade sauerkraut and other lacto-fermented foods (homemade is always best, as commercially prepared tend to be high in sugars and are pasteurized - killing the beneficial bacteria!)
• Significantly reduce or eliminate sugars and refined carbohydrate foods from your diet - these foods will feed the unhealthy bacteria in your gut
• Eat pre-biotic foods like fruits and vegetables - these foods will help your good bacteria grow
• Use natural soap and water instead of antibacterial products - antibacterial products will kill bacteria - good or bad
• Don't overuse antibiotics - there are certainly cases when antibiotics need to be taken, but with more milder illnesses, where it can simply run its course, choose to skip antibiotics - if you do need to take an antibiotic, make certain you replenish the beneficial bacteria by doing the next step:
• Supplement your diet with a quality probiotic (more on this subject in Part II!)

 

 

Stay tuned for Part II -

Probiotic Supplementation

 

Gluten-Free Thanksgiving - Desserts

By Coach Maria - Salus Nutritionist & Food Expert

Whether you are forced to be gluten-free due to an allergy or sensitivity, or you choose to be gluten-free for improved health, there's absolutely no reason you shouldn't be enjoying incredibly tasty meals and desserts.

I have prepared complete Thanksgiving meals and not one person could tell it was a gluten-free meal, especially the desserts!

Nut Crusted Pumpkin Pie
serves 8-10

Ingredients

Crust:
2 1/2 c nut of choice (walnuts work well as do macadamia nuts or a combination of nuts!)
1 tsp baking soda
1/4 tsp sea salt
2 tblsp organic butter or ghee. melted

Preheat oven to 350 degrees

In food processor, blend nuts, baking soda and salt until finely ground.  Drizzle in butter and pulse until thoroughly mixed.
Dump into a tart pan and press with your fingers until evenly distributed, including up the sides.
Place tart pan on a cookie sheet and bake for 15 minutes. (placing the tart pan on a cookie sheets prevents crust from burning)
Remove from oven, fill with pie filling and put back in oven to bake.

Filling:
15 oz can of pumpkin
1 c canned coconut milk (this does NOT impart a coconut flavor, it makes the baked filling velvety smooth!)
1 tsp vanilla extract
1/4 tsp ground cloves
1/2 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp ginger
1/4 tsp cardamom
pinch of sea salt
3 tblsp pure maple syrup
1 tblsp arrowroot powder (look in the spice section)
3 eggs, whisked

Mix all ingredients until blended, pour into pre-baked crust. 
Do NOT overfill - you could possibly have extra filling.
Bake for 50 minutes (center of pie should be rather firm and wiggle just a little it when moved around.
Let cool completely prior to cutting.




Pecan Pie Bars
makes 24 bars

Crust:
1 3/4 c blanched almond flour (if you can't find almond flour, you can grind raw almonds in your food processor until finely ground)
1 egg
1 tblsp coconut oil
1/2 tsp arrowroot powder (look in spice isle at grocery store)
1/4 tsp sea salt

In a food processor, combine all ingredients and pulse until a dough ball forms.  Line a 10x15 inch glass casserole dish with parchment paper (easy clean-up, no sticking!), press dough evenly throughout the dish and bake 15 minutes.

Filling:
10 pitted dates
2 eggs
1/4 c pure maple syrup
1/2 tsp vanilla extract
1 c pecans, chopped

In food processor, combine ingredients and process until smooth.
Pour filling mixture over partially baked crust.
Sprinkle with pecans evenly over the top.
Bake another 25-30 minutes.
Cool completely before cutting.




Apple Crisp
serves 6

Ingredients

5 med apples
1 1/2 c almond flour
1 tblsp cinnamon
3 tblsp raw honey, melted
4 tblsp coconut oil, melted
dash of sea salt
juice of 1 lemon

Preheat oven to 400
Wash, core and thinly slice apples. (apple corer is nice!)
Layer apple slices closely together in 8x8 baking dish
Squeeze lemon juice over top of apples
In a bowl, mix remaining ingredients until you have crumbly mixture
Spread crumble topping on top of apple slices
Bake for 50 minutes

Gluten Free Thanksgiving

By Coach Maria - Salus Nutritionist & Food Expert

The holiday season is upon us and many of us are already scrambling; trying to get our Thanksgiving plans figured out and maybe even stressing about hosting a Thanksgiving meal and feeding a large group of friends and/or family.

For some, the menu planning will remain the same as it has always been year after year.

For others, this year marks the start of a healthier and more creative tradition; a tradition rich in uniquely paired ingredients, teeming with incredible flavors that are sure to please the many different palates you will be serving this Thanksgiving.

When you share a meal with loved ones, you want to present the best culinary skills you possess - right?

It's all about how the dish will look and how the dish will taste; true, but it should also go deeper than that, it should also be about how the dish will impact their health!

I thoroughly enjoy sharing meals with family and friends and I care enough to put emphasis on not just the appearance of the meals or the flavor of the meals, but I also want to make sure the food I am sharing will not contribute to or negatively impact their heart disease, high cholesterol or blood pressure, thyroid dysfunction, hormonal dysregulation, body composition and/or any other health issue that so many are struggling with these days.

This Thanksgiving, why not switch gears and decide to include the same emphasis when sharing your Thanksgiving meal with family and friends?

With a few changes that do not require a ton of effort, you'll not only leave your guests with satisfied belly's, but you'll leave them with belly's that do not ache, cramp or feel bloated (unless, of course, it's because your meal was so delicious, they helped themselves to too many portions!).

Brussels Sprouts & Quinoa Salad
6-8 servings

1 lb Brussels sprouts, stems cut and cut in half
1 c quinoa, cooked
1 c nut of choice (walnut or pecan work great!)
1/2 c pomegranate seeds (watch this easy deseed pomegranate video)
1 tblsp extra virgin olive oil
sea salt & pepper to taste

Preheat oven to 400.
Place brussels sprouts in a rimmed baking sheet, toss with olive oil and season with salt and pepper.
Roast for 20 minutes until browned lightly, gently tossing around in pan halfway through roasting.
Dump brussels sprouts in large bowl and add remaining ingredients.
Taste - adjust seasoning as desired.
Can be served warm or cold!

Roasted Pumpkin w/ Feta
serves 6

This side dish can be served as a salad (a personal favorite), or as a stand alone dish.  If you can't find a small cooking pumpkin, you can use butternut squash (Costco has them already diced!).  Either way, the combination of the sweet pumpkin and tangy cheese is genius!

1 med cooking pumpkin, cut in half, seeds removed, sliced into thin boats and peeled (or butternut squash cubes - Costco!)
2 tblsp extra virgin olive oil
1/3 c pine nuts (or, if you prefer, any other nut of choice)
5 oz feta cheese
1 tblsp raw, unfiltered honey
1 tblsp balsamic vinegar

Preheat oven to 400.
Place pumpkin slices and pine nuts in rimmed baking sheet.
Drizzle olive oil over pumpkin and pine nuts, and mix until thoroughly covered.
Bake for 20-30 minutes or until tender.
Drizzle with balsamic, honey and sprinkle with feta.


Mushroom & Bacon Stuffing
12 servings

Just because it's gluten-free, doesn't mean it's taste-free! 

1 small gluten free loaf of bread (shop here) or make your own favorite recipe
1/2 c unsweetened cranberries
1 c apple juice
1 tblsp evoo
6-8 slices free range , uncured bacon, cooked and chopped
1 onion, diced
2 stalks celery, diced
2-4 cloves garlic, minced
1/4 c fresh parsley
1 tsp thyme
1/2 tsp sage
1/2 tsp pepper
1/4 tsp sea salt
1/4 tsp ginger
1/4 tsp cinnamon

Preheat oven to 350.
Break up bread loaf into chunks (1" size) and place on a large baking sheet.
Leave bread out for 24 hours - the bread should no longer be soft and should be a bit tough (this will allow crumbs to hold it's shape during baking!
Combine cranberries in apple juice and set aside.
Heat oil in large pan over med high heat and add onion, celery and garlic; cooking until soft (5-7 min).
Add remaining ingredients and stir to combine.
In a large bowl, add bread chunks, vegetable mixture and chopped bacon - mix.
Pour apple juice and cranberries over top and toss lightly (do not over mix).
Dump everything into a large casserole, cover and bake for 35 minutes.
Allow to sit for 5-10 minutes.

Stay tuned next week for:

Desserts!

Slow Cooker Sun Dried Tomato Chicken

By Coach Maria - Salus Nutritionist & Food Expert

This is a favorite go-to recipe for me when my day will be busy and I need to utilize my crockpot and some basic staples that I always have on hand.

It's so easy, it almost feels like you didn't really do anything at all.

The flavors from the slow cooked ingredients, though, are fantastic!

We enjoy this meal not only because of how good it tastes, but also because it can be served several different ways to satisfy different appetites without the need to become a short-order cook.

Serving options include:

• As-is and topped over a warm bed of rice
• Alongside roasted vegetables of choice
• Shredded and dumped over a baked sweet potato
• Shredded and eaten as a wrap, with shredded lettuce, diced tomatoes, sliced olives

Try it - you'll love it!

Ingredients
serves 6

4 organic, free range chicken breasts
1 cup sun dried tomatoes in olive oil (Costco!), processed through blender until the consistency of pesto
1 cup water or organic chicken broth (*optional)

Place chicken in crockpot.
Top each chicken breast with 1/4 c sun dried tomato pesto
*pour water or chicken broth over chicken breasts (optional, not needed)
Cover with lid and cook for 4 hours on high.

Plan To Get Fat!

Plan To Get Fat (This Holiday Season)

Many of us think we are certified professionals when it comes to weight gain during the Holidays. But in case you doubt yourself, here are the Top 3 ways you can plan to get fat this holiday season.

1. Eat every single holiday treat that crosses your path. No really, do it. Eat the cookies your neighbor brings over, the candies offered at work, and test taste every single sugary, syrupy, sweetened snack that meets your eyes. Watch the scale go up every time you step on.

Side note- to those of you who “don’t eat sweets”- you aren’t off the hook. That extra serving of mashed potatoes and egg salad that you didn’t really need can produce the same amount of weight gain.

2. Drink as many holiday cocktails/beverages as you can. This is a GREAT way to gain weight. That “1-2 glass per night” rule you have given yourself? Throw it out the door. Indulge! Drink a cocktail- drink 4 cocktails! Double the calories in your meal through what you drink.

3. Don’t work out. Do what everyone else does. During one of the most stressful, chaotic, times of the year, drop your work out regimen. Stay stressed! Then beat your self up about it in January and make a New Years resolution.

All sarcasm aside, we understand that maintaining weight over the holidays can be difficult. Give yourself a few guidelines that are possible. Try to avoid goals like, “I am not going to eat a single cookie for the next two months.” Those absolute goals tend to lose themselves during the chaos of the holidays. Try something like, “I am only going to have 2 slices of pie this Thanksgiving.” (That includes leftovers the next day!) And if you slip up, don’t go down the screw it crazy road. Know you’re human and start fresh as soon as possible.

Click Here and join Salus for the Maintain Don’t Gain This Holiday Season challenge!

Happy Holidays!

Chicken & Bacon-a-la-King

By Coach Maria - Salus Nutritionist & Food Expert

We all grew up with comfort foods, and this meal was about a weekly staple in our household growing up. 

For whatever reason, I never really grew tired of the frequency of Chicken-a-la-King, but as an adult, I knew I didn't want the heavy cream and other ingredients that would leave me feeling overly full or bloated.

This version does not lack flavor with the addition of free range bacon and creamy coconut milk.

The ingredients can be easily switched to suit your palate and can also be made in the crockpot* for convenience.

Serve over a baked sweet potato or cauliflower rice to retain the gluten-free approach.

Ingredients

serves 6 

8 oz pastured bacon, unsweetened

1 large onion, chopped

2 leeks, chopped

8 oz mushrooms, quartered

1 large red bell pepper, diced

4 free range chicken breasts, diced

14 oz can full-fat coconut milk (this is good fat!)

1 tblsp arrowroot or tapioca powder/flour

Heat a large pan over med high heat.

Add chopped bacon and fry until semi crispy; remove with slotted spoon, reserve 1 tblsp bacon fat.

Add onion and leeks to pan, cook for about 3 minutes or until onion is translucent.

Add chicken, mushrooms and red bell pepper and cook 5 minutes or until chicken is done.

Add 3/4 of the can of coconut milk, stir until thoroughly combined.

Add the tblsp of arrowroot to the reserved 1/4 c coconut milk; mix and add to chicken mixture until sauce is thickened.

Stir in reserved bacon pieces.

Done.

*If making in crockpot:
Toss in all ingredients and set on low for 5-7 hours.

Breakfast for Dessert?

By Coach Maria - Salus Nutritionist & Food Expert

Or maybe dessert for breakfast!

Either way you ask or answer the question, you definitely get ONE impression - YUM!

The ingredients are simple, the combination is intriguing and the taste is amazing!

The only problem you might have with this recipe is deciding when to eat it - breakfast or dessert?

P.S.  (Both!)

APPLE OMELET
Ingredients
serves 1

1 tsp coconut oil or clarified butter
1/2 of a large apple, cored and sliced thin (I use this)
1/4 tsp cinnamon
1/8 tsp nutmeg
2 eggs
1/8 tsp vanilla extract
pinch of sea salt

Heat oil or butter in pan over med heat.
Sprinkle apple slices with cinnamon and nutmeg.
Place in pan, cook for 5 minutes, turning halfway through cooking time.
In a bowl, beat eggs with sea salt and vanilla extract.
Pour eggs over apple slices, tilting pan so eggs cover all slices.
Cook for 3-4 minutes or until eggs are almost set.
Carefully fold the omelet in half with a spatula and finish cooking for another minute, or until set.
Sprinkle with a bit more cinnamon, if you want more of the flavor.

Baked No Gluten Chicken Tenders

By Coach Maria - Salus Nutritionist & Food Expert

Chicken tenders, chicken strips, chicken nuggets - call them what you would like, but when we think of them, we typically think of fast food, frozen food or mechanically separated food.  Heavily breaded with ingredients that can cause intestinal distress and deep fried in industrial seed oils that leave you feeling bloated and/or gut-heavy.

You have another choice and this choice is really quite simple and surprisingly quick.

Yes, you could use the traditional - albeit boring - standby: breadcrumbs.  But we want flavor and pizazz in our chicken tenders (right?).

Enter the pork rinds.

I've used pork rinds in place of breadcrumbs in several recipes and the results have been fantastic!

Simply grind them up in your food processor and you have quick, easy and tasty "breadcrumbs".

Try it!

Ingredients (not many!)
serves 8

4 chicken breasts, cut into strips
1 bag pork rinds (spicy works also!), processed in food blender
2 eggs, whisked

Preheat oven to 375
Dip each chicken tender into egg and cover with pork rinds.
Place on foiled lined baking sheet.
Bake for 10 minutes, flip and bake another 10 minutes.
Eat!

Sweet Potato & Apple Soup

Cold, rainy days bringing your spirits down?

Even though I'm still not ready to let go of the lazy days of summer, I am ready for the lazy, slow-cooked soup days!

Nothing soothes the soul quite like a bowl of hearty, warm soup.  Don't you think?

The ingredients are perfectly paired and their flavors are incredibly complimentary - the sweetness of sweet potatoes, with the tartness of apples and the smokiness of paprika.

Ingredients
serves 8

1/2 large onion, but into chunks
1 lb white sweet potatoes, cut into 1 inch pieces (no need to peel, as long as you wash first
1.5 lbs orange sweet potatoes, cut into 1 inch pieces (no need to peel, wash first)
2 apples, cut into chunks (no need to peel - wash first) (any variety works)
3 cloves garlic, crushed
1 heaping tblsp smoked paprika
1/2 tsp sea salt
4 c homemade broth (organic, low sodium works)
4 tblsp ghee

In a slow cooker, dump onion, potatoes, apples, garlic, paprika and sea salt.
Pour broth over the top.
Cook on high for 5 hours.
In batches, pour soup through a blender or - my favorite method - use an immersion blender and blend right in your slow cooker.
Stir in ghee.
Serve and freeze any leftovers in individual sized portions for easy meals.

*I like to stir in a teaspoon of any kind of pesto into each individual bowl before serving.

2 Ingredient Cinnamon Applesauce

By Coach Maria - Salus Nutritionist & Food Expert

The cold weather signifies a change in cooking and baking in this household.

The crockpot becomes my most used appliance in the kitchen when temperatures drop.

I tend to cook more comfort foods that bring warmth to the core.

If you have kiddos, apples are a common fruit in the home and applesauce is usually found in the pantry.  The bad part about apples and kids, however, is that if there's a bruise, a soft spot or even a mere brown spot anywhere on that apple, they tend to avoid them.

This recipe is a perfect solution for those apples - bruised and spotted apples are welcomed!

If you're not a fan of chunky applesauce, you can simply dump the cooked concoction into a food processor and blend to your liking.

This makes a great side dish to any meal or as a stand-alone dessert, and an incredible post-workout recovery when added to some mashed sweet potato.

Any variety of apples will do.  Most kiddos like the sweeter variety like Honeycrisp, Fuji or Macintosh.  You can even have different varieties for each batch!

It's easy enough to have your little ones help!

Ingredients

Apples
Cinnamon

Preheat over to 350 degrees.
Peel apples and slice into wedges (an apple slicer or even a peeler-corer-slicer works great!).
Place apples on a rimmed baking sheet.
If you want a really moist applesauce, cover with foil.
Bake for 1 hour.
At this point, you can either puree to desired texture in a food processor, or use a potato masher and mash up into thick chunks.

*You can make this in your crockpot if you want a no-fuss method, but the roasted method yields a better, more robust flavor!
*Try using other fruit like pears also!

All Disease Begins in the Gut ~ Hippocrates

By Coach Maria - Salus Nutritionist & Food Expert

Digestive health is a topic that seems to be popping up more frequently in the health & nutrition communities - finally!

Truth is, our digestive health is significant to our hormonal health, which is crucial to our immune health, which ties into our mental health......are you catching on to the interplay?

Let's look at some interesting facts that you may or may not know about:

• 90% of cells are gut bacteria and flora.
• 70% of your immune system lies in your gut.
• Your gut is referred to your "second brain" - controlling the complex task of digestion without the aide of the cranial brain.
• There are 100 trillion bacteria - about 3 pounds worth - lining the intestinal tract and their main function is to aggressively fight off outside intruders.

Are you starting to see how compelling it is to make gut health your priority?

The research over the past two decades, has shown that there is a link between an unhealthy gut and diseases like obesity, rheumatoid arthritis, diabetes, depression, autism spectrum disorder, chronic fatigue syndrome.

The most obvious thing to do, would be to avoid things that destroy the good bacteria (gut flora) and damage the intestinal barrier in the gut.

Why?

#1

• Gut flora promotes healthy GI function
• Gut flora provides incredible protection fro infection
• Gut flora balances our metabolism
• Gut flora encompasses 75% of our immune system

If our gut flora is compromised, you can see how it can have detrimental effects on our health.


#2

When the intestinal barrier is compromised:

• Intestinal lining becomes more porous
• Allows undigested food proteins into the bloodstream
• Defense mechanism no longer functions efficiently
• Absorption of nutrients is severely compromised (i.e., nutrients you think you are eating are not being absorbed)

Some of the biggest contributors to unhealthy gut flora and compromised intestinal barrier?

• Diet high in refined carbohydrates, sugars and processed foods
• Chronic stress
• Frequent exposure to dietary toxins like wheat and industrial seed oils (corn, canola, cottonseed, safflower, soybean...)
• Antibiotics, NSAIDs

So what can we do to make certain our guts remain healthy or, if our gut health is already compromised, how to restore gut health?

As much as possible, avoid:

• Cereal grains (most especially refined flours) - damage gut lining, binds essential nutrients, making them unavailable to the body.
• Industrial seed oils - pro-inflammatory, increases omega-6 which is associated with an increase in inflammatory diseases.
• Sugar (most especially high fructose corn syrup) - causes GI dysfunction, can interfere with protein absorption.
• Processed soy (soy milk, soy flour, soy protein) - reduces absorption of nutrients in the body, disrupts endocrine function, can cause thyroid problems in women.

As much as possible, include:

• Lots of fermentable fibers (starches like sweet potato, yam, yucca...)
• Fermented foods (kefir, yogurt, sauerkraut...)
• High quality, multi-species probiotic
• Stress management mechanisms

Carrot Cake Muffins - Gluten-Free!

By Coach Maria - Salus Nutritionist & Food Expert

The cold weather signals the beginning of fall, which means a different style of cooking and the beginning of more baking!

Baking treats from time to time doesn't have to mean you load up on the sugars and refined flours and throw your healthy eating habits out the window.

Baking, for me, means still using quality ingredients that will promote good health while still tasting delicious - yes, it's possible!

I like this recipe because it can be part of a quick breakfast on the go, or a smart snack at the office while avoiding the all-too-common doughnuts and sugar-treats that are brought in.

The coconut flavor and sweetness are very subtle and builds upon the other flavors quite nicely.

If you do not like walnuts, you could substitute with any other nut or even omit the nuts entirely, but I think they added a great texture to the muffin.

Ingredients
makes 6 muffins

2 c blanched almond flour
1/2 c unsweetened & finely shredded coconut
1 tsp baking soda
1/2 tsp sea salt
1/2 tsp nutmeg
1/2 tsp cinnamon
1/4 c raw, unfiltered honey (or pure maple syrup)
1/4 c olive oil
2 large pastured eggs
1 tsp vanilla extract
1 c shredded carrot
1/4 c walnuts, roughly chopped (optional, but recommended)
1/4 c golden raisins (optional, but recommended)



Preheat oven to 350˚F. Line a muffin tin with paper or silicone liners.

In a large bowl, whisk together the almond flour, baking soda, salt, nutmeg and cinnamon. Add in the shredded coconut, stir to combine.

In a separate bowl, combine the maple syrup (or honey), vanilla, oil and eggs and whisk until well combined.

Add the dry mixture to the wet, stirring until combined. Carefully fold in the carrots, walnuts and raisins.

Spoon the batter into the muffin tin, filling each cup to the top if you want a nice muffin dome. Bake for approximately 25 minutes or until the tops are golden brown and a toothpick inserted into the center comes out clean.

Cool the muffin pan on a wire rack for five minutes. Gently pop the muffins out to continue cooling on the rack (don’t cool them longer than 5 minutes in the hot pan they’ll definitely get soggy).

You can store these muffins, covered tightly in the fridge. 

I like to triple this recipe and freeze a bunch to have on hand - just defrost and reheat in microwave for a warm and satisfying snack.

Key Lime Smoothie

By Coach Maria - Salus Nutritionist & Food Expert


There are times, especially after a grueling workout, when a meal is too much and real food just isn't appealing.

Your body craves something, however, and it deserves - needs - some nourishment.

That's when a nutrient rich smoothie can do the trick.

This one is simple, yet so delicious, one might even feel guilty!

But don't....the smoothie is gluten-free, egg-free and dairy-free.

Ingredients
serves 2

1 c coconut milk
1 c ice
1/2 avocado
1 kiwi
zest and juice of 2 limes
handful of baby spinach (totally optional, but why not?)
raw honey to taste

In a food processor, blender or vitamix, blend all ingredients until smooth.

Drink.

Smile.

Salmon & Shrimp

By Coach Maria - Salus Nutritionist & Food Expert

I have a confession to make - I've never watched the Food Network.  Everyone that has watched the show, describes it as food porn.  And they are all  shocked when they hear that I have never seen one single episode.
By the look on their faces, I'm sure they are thinking something along the line - what is wrong with you?!  Aren't you into food?!

So.....I decided to see what the fuss was all about.  No, I didn't watch a show, but I did take a peek at their website and perused their articles and recipes - lots of good stuff! 

This recipe is an adaptation of another recipe I came across on their website. 

With a few little tweaks, this meal came out so tasty, even my picky eater said it was good - whoa!

Ingredients
serves 2

8oz. salmon fillets
1 lb jumbo shrimp, peeled & butterflied
3 tblsp kerrygold butter, softened
1/4 c + 3 tblsp EVOO
2 tblsp fresh parsley
1/4 c sun dried tomato halves
1 tblsp dried oregano
sea salt and pepper to taste

Preheat oven to 375F
Season salmon and shrimp with 3 tblsp EVOO, salt, pepper and dried oregano
Arrange on shallow pan lined with parchment paper and bake for 15-20 minutes (the shrimp will cook faster - check them after 10 minutes)

Make sun dried tomato butter:
Combine butter, 1/4 c EVOO, sun dried tomatoes and parsley in food processor and pulse until everything is incorporated
Season with salt and pepper if desired
Once salmon and shrimp are done, top with sun dried tomato butter

This meal goes well with a small side salad!

Processed Foods - Convenience at a Cost

By Coach Maria - Salus Nutritionist & Food Expert

The grocery store aisles are inundated with processed foods.

We have been convinced that processed foods are the answer to our busy lives.

Colorful boxes and packages, clever advertisements and marketing that lure us into thinking the processed foods are actually healthy!

There's only one truth to processed foods - they are convenient.  And the manufacturers know all too well that in the hustle and bustle of our daily lives, convenience reigns supreme!

The companies that produce this convenience are running a business, their bottom line is the almighty dollar, not your current or future state of health - trust me on this.

There's nothing more convenient than dumping contents out of a box and turning it into a meal by either microwaving, boiling or baking it without taking time for food prep.
But what is the price we pay for this seemingly gift of convenience?

• Processed Foods Are Linked to Obesity

Processed foods always contain additives.  Most commonly seen are high fructose corn syrup, sugar and MSG - all linked to weight gain and obesity.  If you are consuming processed foods on a regular basis, you can imagine the impact these additives have on your waistline.

• Processed Foods Are Addictive

Sugars, high fructose corn syrup, processed carbs all have an impact on brain chemistry.  They can artificially stimulate dopamine - the brain's pleasure center - which plays a role in addiction.

• Processed Foods Can Lead to Depression, Mood Swings, Memory Issues

Ingredients used in processed foods are on the lowest link in the chain of quality ingredients.  They do nothing for your nutritional requirements.  The oils used are highly refined and stripped of essential fatty acids necessary for optimal mental health.

• Processed Foods Contain Misleading Food Labels

Having labels such as "sugar free", "natural flavorings" or "approved spices" leads consumers to believe that it is a healthy product or, at the very least, contains healthy ingredients.  On the contrary, a product that says sugar free, contains a sweetener like agave (i.e. acts the same as high fructose corn syrup) or an artificial sweetener (which has compelling negative impact on our health).  MSG additive hides behind the label natural flavorings and approved spices - anytime you see these included in the ingredients list, it's most certain that it is MSG.

• Process Foods Have a Long Shelf Life - Doesn't Provide Long Human Life

In order for these processed foods to last on the shelf, manufacturers spend time, money and research to add whatever chemicals, additives or preservatives that will keep the flavor of the product.  That translates into some nasty ingredients that are produced in a lab - not anything you will see in nature. Over time, those ingredients will - most assuredly - impact your health in disastrous ways.

What To Do?

It's not easy to remove all processed foods from your daily diet, but by taking gradual steps to eliminate them and replacing them with real whole foods, you will be providing your body and mind with optimal fuel that will have a positive impact on your health now and in the future.




Sources:
Natural Society
American Journal of Clinical Nutrition
NCBI

Salad On a Stick

By Coach Maria - Salus Nutritionist & Food Expert

One of the easiest and most delicious appetizers you can make.

Mini mozzarella cheese balls. Juicy and sweet cherry tomatoes. Tender basil leaves.  All skewered together and drizzled with tangy-sweet balsamic vinegar.

Each bite of these layered bundles is loaded with a fresh-and-bold flavor that will keep you reaching for another.

Ingredients

Mini mozzarella cheese balls*
Cherry tomatoes, halved
Fresh basil leaves (cut in half if large)
Balsamic vinegar*
Toothpicks

Thread a tomato, basil leaf, mozzarella ball onto a toothpick.
Drizzle with balsamic.
Eat.

*Tony Caputo's Deli has quality products - check them out for quality ingredients!

Consumer Reports: Healthy Food Choices for College Bound Students

By Coach Maria - Salus Nutritionist & Food Expert

Recently, I came across an article from Consumer Reports regarding healthy food choices for college students.

I was really interested in reading this because; I love to read anything regarding our health and nutrition, and I've relied on Consumer Reports for some insightful reporting on consumer purchases in the past.

 After reading this article, however, I was left a bit speechless (until, that is, I sat down to write this post!)

Perhaps Consumer Reports should stick with reporting on appliances, cars and household products that do not involve the health of our youth.

 The article brings up a good point when discussing the limited options in terms of being able to cook when living in a dorm, but that's the only sensible thing mentioned.

Their idea of "healthy" food choices?

• Frozen waffles
• Cereal
• Snack Bars
• Yogurt
• Frozen Pizza
• Frozen Entrees
• Beef Jerky

I wasn't sure whether to cringe or laugh about those choices!  In reality, I was disappointed.

Let's briefly touch on some of their recommended choices.

Frozen Waffles:

If Consumer Reports thinks palm kernel oil, sugar, bleached flour and other preservatives reconstituted and shaped into a convenient little frozen disk will contribute to the health of anyone, perhaps they would like to explain what their view of unhealthy is.

Anyone that eats a frozen waffle is certain to drench it in maple syrup because, let's be honest, those frozen disks that are toasted/heated, end up tasting like cardboard if left out for more than 3 minutes. And a college student with an appetite is not going to eat just one - there is enough sugar in 3 of those little frozen disks equivalent to 2 sodas and enough sodium to cover over half of your daily allowance!

Cereals & Snack Bars:

"High fiber cereals have come a long way..." 
Yes, they have come a long way in terms of devaluing.  Besides the fact that those enriched vitamins and minerals that need to be added to the cereal are not biologically active, let's not forget about the equal number (or more!) of additives, preservatives, dyes, artificial ingredients and sugars, sugars, sugars!  The same applies to many of the commercial snack bars.

Frozen Pizza & Frozen Entrees:

Um.....if you don't know why THOSE wouldn't be healthy choices, nothing I'm going to say here is going to change that.
All I'm going to say is this:  read the ingredients.  Enough said.

Beef Jerky:

There are certainly worse things than commercial beef jerky, but it is a highly processed meat and it contains enough preservatives, fillers and sugar to do some metabolic damage.

Consumer Reports didn't even hint at the possibility of having the convenience of bagged carrots or pre-washed veggies.  Not even a mention of fruit!  All which are not only convenient sources of vitamins, minerals and fiber, but fit in a dorm fridge or can even sit on a counter!  No mention of fresh protein either.  A roasted rotisserie chicken is packed with protein - convenient, cheap and can be stored in a Ziploc for leftovers.  So are canned fish products!  The deli section at a local grocery store is full of lean cuts of meat (you can even ask for gluten free!) that can be easily stored in a dorm refrigerator.  They even sell hard boiled eggs, if the college dorm does not have a kitchen or does not allow hot plates.
Yogurt can be a healthy choice if you choose a yogurt that is not ruined by all the added sugar - sometimes, adding your own bits of fruit to a greek yogurt is all that's needed!

 You can decide to follow the ridiculous Consumer Reports recommendations if health and inevitable weight gain are of no importance to you.  But I think you are smarter than that.

Chewy Chocolate Chip Cookies (gluten free!)

By Coach Maria - Salus Nutritionist & Food Expert

I know what you're thinking...

Chocolate chip cookies?  How is THAT healthy??

Although I would never consider a cookie "healthy", I would certainly say it's totally possible to make a cookie "healthier". 

We all want to eat the right foods in order to maintain or improve our health.  But chocolate chip cookies don't always fall under that category.

I mean...really....chocolate chip cookies = white sugar, white flour, lots of butter, milk chocolate chips all baked into a soft, chewy, gooey little disk that; let's be honest, does nothing towards promoting good health.

Well, I'm here to tell/show you that not only can you have your cookie and eat it too, but the combined ingredients are not going to set you back in your health and fitness goals like your typical chocolate chip cookie recipe.

For starters, by replacing white flour with Coconut flour, you eliminate the unhealthy and gut-damaging properties that come with refined flours.

Instead of all the white sugar, making an easy date paste significantly improves the nutrient level by adding in fiber, vitamins and minerals - not to mention that natural sweetness that comes from dates!

Adding a gluten, soy, dairy free brand of chocolate chips is just...well....genius!

These cookies will not disappoint.

Leave your guilt somewhere else, these cookies have ingredients to be proud of and they will convince you that sweet treats don't have to contain additives, preservatives and refined ingredients in order to taste good.

Ingredients
serves 14

2/3 c Organic coconut flour
1/3 c tapioca flour
1/2 tsp baking soda
1/4 tsp baking soda
1/3 c date paste (make by soaking dates in hot water and blend into paste**)
1 tblsp raw honey
1 tsp vanilla
1/3 c melted organic coconut oil
2 eggs at room temperature
1/3 c chocolate chips

Preheat oven to 350 degrees
Prepare date paste ahead of time.
In a bowl, combine coconut flour, tapioca, baking powder and soda.
Mix in chocolate chips.
In another bowl, combine wet ingredients and stir until combined.
Pour wet into dry ingredients and stir until everything is combined.
Line a cookie sheet with parchment paper.
Scoop (tablespoon) batter and place on cookie sheet.
Press batter down firmly (pressing together any cracks that appear).
Bake 12-14 minutes.
Cool completely before removing from pan.

**For date paste, place dates in bowl and pour boiling water over them, letting them sit for 2-24 hours.  Drain all water except 1 tablespoon.  Pour into food processor and blend until a paste forms.

Veggie Frittata

By: Coach Maria - Salus Nutritionist & Food Expert

It's hard to believe August has arrived - where did the summer go?

I continue to enjoy the relaxed summer schedule and the emphasis on easy, no-muss, no-fuss meal planning and cooking.

This colorful and full-of-veggies frittata makes an easy, laid back dinner that leaves plenty for leftovers the next morning!

Ingredients
serves 8

1 lb favorite sausage (I like Aidell's brand - decent ingredients!)
1 medium sweet potato, thinly sliced (a food processor with a slicing attachment works great!)
2 c variety of veggies (you choose - we like broccoli, tomatoes, mushrooms peppers, spinach, asparagus)
7 eggs + 5 egg whites (pastured eggs are best!), whisked with salt & pepper to taste

Preheat oven to 375 degrees.
Brown and crumble sausage, set aside.
Line the bottom of a large deep cast-iron skillet or baking dish (we love our cast iron skillet!).
Scatter sausage on top of sweet potato.
Scatter veggies on top of sausage.
Carefully pour egg mixture over veggies/sausage/potatoes.
Bake 30-40 minutes, or until eggs are set.
Remove from oven and allow to cool for a few minutes.
Slice 8 wedges and serve with a side salad or fruit.

Got Abs? Food Determines Everything

By Coach Maria - Salus Nutritionist & Food Expert

Picture this:

A person that works their butt off in the gym, choosing to add on an exhausting set or more of sit-ups after a grueling workout.  They get stronger, they reach amazing performance goals and that makes them happy.  They aren't, however, happy with their most important goal - getting to see some definition in the midsection - ABS!

If this sounds all too familiar - read on.

There are typically 2 types of athletes I have worked with:

1.  An athlete that asks lots of questions about nutrition, retains the information, researches more on their own and makes changes happen.  Done.

2.  Everyone else.

Over the years, I've realized that although most everyone that comes to me for nutrition advice will listen, the percentage of those people that take action is small.
The reason behind that has many variables, but for the most part, it comes down to being trapped in the false food notions that are still commonly prevalent, some level of skepticism, not knowing where or how to start or simply not caring.

So how does one go about making a change?

Changing the mindset - looking at food differently and learning how food is reactive in our body.

Switching the role of food from simply a vehicle to satisfy hunger and/or cravings to a drug-like substance that has consequences (both good and bad) to how our body functions, looks and feels, can elicit incredible changes in the mindset.
Over time, you begin to base your decisions on how said food will react within your body and what kind of impact it will have on your hormones.

That's right, the food you eat will have a direct impact on your hormonal response and, just like a drug, it can either make things better or make things worse.

Our hormones control much of everything that can have an impact on our lives:

• Depression
• Happiness
• Motivation
• Energy
• Sex drive
• Weight loss
• Weight gain
• Anger
• Stress

Guess what?  Food does the same thing!  And if you begin to see the connection between food to hormonal response, to dealing with life, you'll see how darn important food actually is!  Period.

Food determines not only your hormonal response, but it determines how you look.  Choosing to eat junk food devoid of any positive benefits except to your temporary taste buds, will eventually catch up (if it hasn't already).

Yes, we all know of the person that can eat whatever they want and still look "good", but outward appearances do not tell the whole story.  The metabolic health-storm that's brewing within will, at some point, create some serious health issues down the road.  It will and there's no denying it.
Food. Determines. Everything.

Yes, there are some competitive athletes that can function and perform - successfully - on things like pop tarts and beer.  They are either 1. The exception, not the rule or 2. Beginning the journey towards a health crisis that will present itself in a few years down the road.

We've heard it over and over - you are what you eat - whether it's in the now or down the road; you want a body looking and feeling like a chemical-filled, dye-loaded, pig-hide-containing-gelatin-pop-tart??

Don't overcomplicate eating well or eating clean.  It's really simple, you won't starve, real food tastes good and you might just end up being happy following these basic guidelines:

Eat Real Food!

• It shouldn't contain chemicals, additives and preservatives
• It should be unprocessed
• It shouldn't last for weeks, months or even years
• It should go bad if it sits on the counter for a prolonged time
• It should have been alive, preferably recently
• It should have been treated with respect when alive

(YES:  animals, seafood, fish, tubers, potatoes <peeled if not sweet potato>, veggies, fruits, nuts <moderation>, seeds, pastured/grass-fed dairy products. 
NO:  grains <highly processed>, beans/legumes <gut issues>, bread, processed sweets, cookies, cake, juices, sodas, artificial sweeteners, margarine, canola oil)


For Pete's Sake, Cook Something!
The only way you'll know what is going into the meals you eat (and you should care about that), is by choosing to do most of the cooking yourself.  Yes, we're all busy and our time is equally as important, but making a priority now - when we can run around crazy-busy - will impact our quality of health/life later - when our kids have grown and moved out and we have time to enjoy life properly and leisurely (or is living a retired life of joint pain, arthritis, or other health issues that prevents truly enjoying life really appealing to you??).

Eating out is, without debate, convenient.  But restaurants use junk-cheap ingredients in order to cut food costs (um, no, restaurants are not in business to make sure you stay healthy), they jack up prices, balloon up meals with unnecessary caloric ingredients to make food taste better and, hence, become more addictive (sugar, msg, salt, etc.).

My message is not that going out to eat is wicked or that all restaurants are evil.  I enjoy going out to eat, but I can tell you that quality trumps convenience when deciding where to go.  I prefer places that choose local, quality and fresh ingredients, owners that care about where their ingredients come from and do not sacrifice this quality over anything else.
These restaurants aren't your typical low-cost, $5 meals and although I prefer to save on cost, I know that those cheap meals = cheap ingredients.  Plain and simple.
If I'm paying a little more when I go out to eat, I'm ok with it because:

• I won't eat out frequently and it becomes a special-occasion meal when I do.
• I know when I do eat out, the ingredients and clean food prep habits will not be far from what I would do at home.
• Good tasting, quality food = happy gut, hormonal balance, without negative impact on body composition.

Cooking meals consistently at home requires committing to creating a habit.  It's a gradual process, but that slow, habitual process becomes a lifestyle that will you can live with, a level of health that makes you happy and a body that makes you proud.
None of that, however, will happen if you do not begin to keep food in check.

Utilize Slow Cooking - Frequently!

I can't think of a time when someone complained to me that they don't cook at home because they had too much time on their hands.  The opposite is quite true and probably the biggest obstacle to getting people to prepare most of their meals at home.  To a certain extent, I agree (although I see plenty of people putting in a lot of time and effort elsewhere that could be applied to cooking meals at home), but cooking at home does not = endless hours doing food prep and cooking.  You can if you want, but there are many, many meals that can be thrown together in less than 30 minutes, especially if you have a grill.

If you work all day and the last thing you want to do is cook when you get home (sigh), then your excuse is about to meet its end.

Enter the slow cooker.

There is honestly no valid excuse for not having a warm, home-cooked meal when you have a slow cooker.  There is an endless supply of recipes online (and yes, I know most of you spend quite a bit of time online) and it takes MINIMAL effort <less time than it takes you to browse through Facebook no doubt :)>

If you don't have a slow cooker - GET ONE!  It will make your I-don't-have-time-to-cook food issues into I-can't-believe-how-easy-that-was. 

Changes Begin Today!

• Eat out less often
• Cook at home more often
• Slow cook ONE meal this week (then maybe more next week, etc.)
• Pass on the dessert ONE time (then maybe another time, then another time...)
• Don't convince yourself that you'll start on a Monday - you'll continue the cycle of not doing it
• Don't tell yourself you need to do all of this overnight - it won't happen.  It's one food at a time, one meal at a time, one day at a time, one week at a time, one month at a time, one year at a time.  It's a gradual process and you shouldn't beat yourself up when this process takes a long time.
• Little steps in the right direction will eventually elicit BIG and permanent lifestyle changes.

You either start NOW or start NEVER.  You either choose to be Athlete 1 or Everybody else.

Got abs?  If your answer is no, look at what you're eating.