Whole paycheck?

Have you ever heard the term “whole paycheck” when someone refers to buying organic? I have. I used to be the person that would complain about how expensive it was to buy healthful, organic food for my family. Then I got smart and learned how to beat the system.

Here are some the easiest ways to shop organic and still have money for the rest of your life.

1. Reduce the amount of organic meat you consume by substituting half the portion with organic beans.
2. Buy fruits and vegetables that are in season. This is a great site that lists all the fruits and vegetables for spring, summer, fall, & winter. http://www.fruitsandveggiesmorematters.org/whats-in-season-summer
3. Don’t buy pre-washed or ready to eat fruits and vegetables. They are double the cost.
4. Prioritize animal products. Meat and dairy are the most important to buy organic because of the combined risk of pesticide, anti-biotic, and cancer causing growth hormone exposure.
5. Double recipes and freeze the extra. This works great for soups and stews.
6. Join your favorite store’s social media page for special coupons and deals. They show up all the time for places like Trader Joes, Whole Foods, etc.

I hope this helps!

"Cheesecake"

 

By Coach Maria - Salus Nutritionist & Food Expert

 

This idea is not unique and I certainly did not come up with such a brilliant one.  I don't even know what took me so long to try it - except maybe I thought it would take the same amount of time and effort as a regular "cheesecake" takes (I was wrong - entirely too wrong!).

 

We're talking no-bake, dairy-free, sugar-free cheesecake, with a surprising ingredient that makes up the bulk of the filling.

 

Speaking of the filling - exquisitely creamy and even velvety soft. It's astonishing that it originated from well.....cashews!

 

 

 

I would have been a Doubting Thomas and never believed it myself had I not made it.  I am a true believer. 

 

Healthy for you?

 

I can't say I would sit down to eat a big slice for breakfast each morning, but to replace the sugar-laden, digestion-disrupting, insulin-spiking regular cheesecake?

 

You bet!

 

The versatility of this recipe is perfect - with the minimal ingredients, you can switch the top layer to suit your palate.  I used strawberries, but you can use any berry or fruit your heart desires. 

Don't want fruit and prefer chocolate?  Add a couple of tablespoons of raw cacao into the mix instead of the fruit (this may be my next version).

Don't be afraid to tinker with this recipe.  It's truly difficult to mess this up. 

 

 

The longest part of this recipe?

 

Soaking the raw cashews.  I wouldn't recommend skipping this part.  Soaking increases your body's absorption of the vitamins and minerals and neutralizes the enzyme inhibitors that are a part of nuts.

 

 

I suggest soaking overnight (it's convenient to let nuts soak overnight and ready to go the following day), but you can let them soak for as little as 4 hours if you are rushed.

 

Serves 24

Crust:

1/2 cup raw almonds (pecan, macadamia or walnuts will also work)
1/2 cup soft Medjool dates
¼ tsp. sea salt

 

Filling:
1 ½ cups raw cashews, soaked - overnight is best, but minimum 4 hours
juice of 2 lemons
the seeds of 1 whole vanilla bean (or 1 tsp. alcohol-free vanilla extract)
1/3 cup raw coconut oil, melted
1/3 cup raw honey 

1 cup strawberries (thaw completely if using frozen)

 

Place nuts and dates in a food processor with sea salt and pulse to chop until they are the consistency you want your crust.  I liked mine a bit coarse.

 

Scoop out crust mixture in a 7” spring-form pan (if you don’t have a spring-form pan, use a pie plate lined with saran wrap), and press firmly, making sure that the edges are well packed and that the base is relatively even throughout. Rinse food processor well.

Warm coconut oil and honey in a small saucepan on low heat until liquid. Whisk to combine.

 

In your food processor, place all filling ingredients (except strawberries) and blend on high until very smooth (this make take a couple minutes so be patient).

Pour about 2/3 of the mixture (no need to measure, just eyeball it - can't go wrong here!) out onto the crust and smooth with a spatula.

 

 

Add the strawberries to the remaining filling and blend on high until smooth. Pour onto the first layer of filling and spread evenly to edges of pan.

 

 

 

 

Place in freezer until solid.
To serve, remove from freezer 30 minutes prior to eating. Run a smooth, sharp knife under hot water and cut into slices. Serve on its own, or with fresh fruit. Store leftovers in the freezer (what leftovers?).

 

 

 

 

Nutritional Information Per Serving:

1 slice per serving

 

Protein:  3g

Carbs:    9g

Fat:      10g

Sugar:   5g

 

 

Nutritional information are estimates and will vary.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

4 Hurdles You Must Jump

Most of us understand that no one is perfect, we all have our problems and we are constantly working to better ourselves. However, there are 4 things I highly recommend you stop if you are pursing a healthy lifestyle.





1. Watching too much TV
TV is a wonderful thing, in moderation. I love watching The Voice or Bachelor during the week (I admit it!) Unfortunately, the majority of us spend way too much time in front of the television. According to Nielson statistics & The BLS American Time Survey, the average American spends 34 hours per week watching TV. That’s 1,768 hours per year.

Meaning every 5 years we watch 365 DAYS OF TV.
Need I say more?

2. Constantly requiring motivation from others.  Salus truly enjoys motivating and inspiring our followers. We spend countless hours of our time working to inspire & motivate you to live a healthier life. But there comes a point when you have to find it in yourself to stay committed. The magic really happens when someone acquires enough skill and knowledge to motivate his or her self.

3. Eating fast food.  Fast Food is awful for you. Plain and simple. I know that we get busy and it feels like our only option (I’ve even written an article on How To Eat Fast Food when you really feel like you don't have a choice). But truly, it’s crap. The process is horrific. Where there is a fast food restaurant there is a grocery/convenient store with protein bars, fruits, vegetables and water.

4. Judging/talking about people
I’m guilty of this, you’re guilty of this- we all are. On bad days our minds can fill with negative thoughts about others. We will sometimes go down the extremely low road and gossip to other people about it! (Yuck) If you want happiness, practice compassion and understanding instead.

I know you’re busy and that is why this blog will hopefully help. You aren’t adding anything to your busy life. If anything, you are taking away. Woo-hoo!

Gluten Free Protein Brownie Bites

By Coach Maria - Salus Nutritionist & Food Expert

I love when I can make a dessert for my family that won't fill them with unhealthy ingredients and yet will also taste great!

These little morsels are the perfect size for little tummies and for adults who want a taste of dessert, without needing to have more than two bites.  And with the added protein powder, the nutritional value of this dessert, jumps up a couple of notches.

Ingredients
makes 12 muffins
serving size: 2 muffins

1/4 c quality protein powder*
7 Tblsp unsweetened cacao (or cocoa)
5 Tblsp coconut sugar
1 egg
1 tsp baking powder
3 Tblsp coconut oil, melted
1 tsp vanilla extract
1 Tblsp water

Preheat oven to 350 degrees.
Mix dry ingredients in a large bowl.
Stir in egg, coconut oil and vanilla until thoroughly mixed.
Add water and mix - batter should be smooth and thick.
Spoon batter into a mini cupcake/muffin pan that has been lightly greased with come coconut oil.
Bake for 10-12 minutes or until toothpick inserted into muffin comes out clean.
Cool.

*Be careful with how you choose your protein powder.  READ ingredients, as many protein powders have ingredients that literally work against your health goals.  One of my favorite protein powders comes from Stronger Faster Healthier.  Their whey is derived from grassfed cows and the minimal ingredients are top notch.


Nutritional Information Per Serving:

Protein:     27g
Carbs:       5g
Fat:           8g
Sugar:       5g


Nutritional information is based on estimates and may vary.

Spouse/Partner Trap

There comes a time when many of us have this “AH-HA!” moment in deciding to make healthier lifestyle choices. Whether it is exercising more, eating healthier foods, watching less TV- you name it. But what happens when your spouse/partner isn’t on board? Do you give up and give in? Do you forget about the things you know are important? Of course not. 

I’ve come up with a list of the most common spouse traps (ah-hum… excuses) I’ve seen since the beginning of the year. Here are a few ways to dodge them.

My spouse/partner does all the shopping/cooking.
I’m starting out with a little tough love here. This is the most common trap I’ve seen and frankly there are so many things you can do help yourself out.

• Give your spouse your own list of foods that you want from the grocery store. 
• Let your partner know about the new eating habits you’ve started so he/she can plan meals accordingly. 
• Cook together for the first few rounds.

My spouse/partner doesn’t want to eat healthy.

Ah, yes. This one. You can’t force feed your partner (even though we wish we could). I went through something like this with my husband. I don’t have time to prepare two meals every night for us. So I told him he could eat what I eat or make his own. He was gorging my shrimp vegetable gnocchi the very next night. Muahaaa.

My spouse/partner isn’t interested in exercising more.

• Exercise during the day (on-site fitness class, lunch break, etc.)
• Perform Salus' 15-minute video workouts on your break (we release one every week!)

My spouse/partner loves TV time.

• Let your partner's TV time turn into your exercise time.

Relationships require compromise.  If there is one thing that is worth taking the time to come to an agreement about, it is health and wellbeing.

I hope this helps! 

Digestive Health

By Coach Maria - Salus Nutritionist & Food Expert

You may or may not know this, but your health is directly dependent on your digestive health.  If your digestive system is not working properly, the food is not being broken down efficiently, your nutrients are not being absorbed and your body simply does not function or fight off infection as it should.

Your body has tell-tale signs that tell you something's not right and you need to pay attention to those signs in order to fix them.

Did you know that 70-80% of your immune system lies in your gut?  If your digestion is off, this can manifest itself in the form of seasonal allergies to full blown autoimmune conditions.

How do you know if your digestion is not functioning properly?  Check any of the symptoms below to see how many are currently on your list.

• difficulty losing weight
• indigestion or heartburn
• constipation, diarrhea, gas, bloating or irregular bowel movements
• allergies
• skin issues (dry, flaky, itchy, eczema, psoriasis, acne, dandruff)
• undigested food in your poop (i.e., whole food pieces)
• feeling sleepy after eating
• migraines
• lots of burping

Those are just a few of the issues that are associated with a poorly functioning digestive system.  Fortunately, there are things you can do that do not require a trip to the doctor's office.

1. Slow Down

That's right.  Slow down before you start eating instead of rushing head first into that plate of food. Calm down and relax - mealtime should be downtime.

     2.  Sit Down

Something as simple as sitting down at the dinner table (not in a car, not in front of the tv) can have a big impact on digestion.  Walking around or even standing can interrupt proper digestion.  By sitting down at the table, your brain can give cues to the body to begin the digestive process.  Before your fork touches your mouth, this process begins when you're in a relaxed, eating state.

     3.  Chew Your Food - Thoroughly

We all know this, but we don't always chew our food thoroughly.  The best thing you can do for your digestion, is to help break down the food before it hits the digestive track.  The more you chew your food, the easier it will be to digest.

    4.   Consume Bone Broth

Provide your body and your gut with the most healing of foods.  Bone broth contains vital nutrients that are not often consumed in our day to day nutrition.  It is liquid gold to the gut.

    5.  Probiotics

Consuming foods that are loaded with probiotics, promote healthy bacteria - an essential for gut health!  Fermented foods like sauerkraut or kimchi are easy to make, you can find kid-friendly recipes here and other recipes here.  Taking a probiotic supplement can be helpful as well, but this is best done under the guidance of a holistic or naturopathic practitioner.  Two supplements that I have used with results are here and here (be aware that we are all different and supplements may have differing results with different people).

    6.  Minimize Gut Irritants

The following foods are irritants to the gut and can be major contributors to leaky gut.

• Processed and refined foods
• Alcohol
• Grains
• Legumes
• Dairy
• Refined seed oils
• Sugar
• Coffee

If you are currently experiencing digestion issues or symptoms, make an effort to follow these steps to see if your digestion and/or symptoms improve.

The Science Of Overeating

We all have hurdles that we need to overcome in order to achieve optimum health.   Salus receives a constant in-flow from our community asking for help with "over" doing something.  I'm going to touch on a subject that I have suffered through myself in the past. It's also a challenge I know many people face on a daily basis- overeating.  

This is a perspective on overeating by previous FDA Commissioner David Kessler, MD (Harvard trained pediatrician and medical school professor).  Kessler decided to study why people overeat.  He studied research on taste preferences, eating habits, brain activity, and conducted his own research study.  His findings were the following:

Foods loaded with fat, sugar, and salt are known as "Hyperpalatable" foods.  They cause a physical response in the body that make people want MORE of whatever they are consuming.  Kessler calls this conditioned hypereating. 

This is how it works: "When we eat sugary, fatty foods that many of us enjoy, it stimulates endorphins, chemicals in the brain that stimulate a pleasurable experience. Those chemicals stimulate and condition us to eat more of that food."   
Following endorphins, dopamine shows up.  Conditioning us to not only want the food later but also throws cues to steer us back.  For example a road filled with restaurants that are familiar to you, vending/soda machines, the best bakery with the best donut, etc.  

Here is the real kicker- Much like drugs, once the food become a habit it may not offer the same satisfaction.  What happens next?  We look for foods that are HIGHER in fat and sugar to get our fix.  HA!

This makes us sound like drug addicts with food right?!   

So now you have all of this information and are probably thinking, "Okay, now what?"  My hope is that knowing this information is enough for you to take a step back the next time you catch yourself in the middle of an overeating extravaganza.

If not that's okay too.  Take baby steps.  Eat slowly, make the first bites count, choose satisfying foods.  Ask yourself what you can do today, not tomorrow, not next monday, TODAY. 

I hope this helps!

Coach Mikalyn

fyi: "YOLO" translates to: You Only Live Once!
*source: WebMD

2-Ingredient Cure-Your-Craving Cookie

By Coach Maria - Salus Nutritionist & Food Expert

Remember this 2-ingredient pancake recipe?

Easy?

Tasty?

If you answered YES to both questions, you will love. this one.  It's easier and, to be honest, tastier than the pancakes (ok, so maybe the fact that it is a cookie, makes my opinion somewhat skewed).  On the bonus side, for those that have an egg allergy - it's egg-free!

If you want to make things super-simple for yourself, just add the suggested 2 ingredients and you're good to go, but if you're anything like me, you'll choose add-ins because there are lots of options that will satisfy just about every palate and every taste bud requirement!

Add-in options can include anything from the predictable chocolate chips, to a delicate desiccated coconut, your favorite protein powder, some cocoa or cinnamon or even your favorite nut butter. The list is endless! (Warning: just don't go crazy and add in a bunch of stuff, it turns the cookie into mush. My favorite is one or two add-ins)

Ingredients
makes 24 cookies

 2 bananas (you know those almost-black bananas you're about to throw away? Don't - they're perfect for this!)
1 c gluten free oats

You can just toss ingredients in food processor and pulse a few times until you have a slightly chunky mixture (or if you prefer, you can mash bananas by hand and mix in oats - but why??).  Use a tablespoon and dump each portion on a cookie sheet lined with parchment paper (trust me, you'll appreciate the parchment paper), about 2 inches apart.  Flatten slightly with the back of a spoon for best results.
Bake in a 375 degree oven for 15 minutes for soft cookies or a few minutes longer for harder cookies
.
Allow to cool completely before digging in!



Nutritional Information per serving:

3 cookies per serving

Protein:   1.5g
Carbs:     10g
Fat:         1g     
Sugar:     3g

Nutritional information are estimates and will vary