Simple Halloween Costumes: From your closet or DIY.

Did you procrastinate your Halloween costume this year? No problem! Here are a few last minute costume ideas.

Geek/Nerd

What you need

Pair of cheap plastic glasses, bow tie, printed high-rise shorts from the DI, and long socks.

Danny & Sandy From Grease

What you need:

Danny- leather jacket, black pants (tighter the better), black shoes, gel in hair, comb in back pocket.

Sandy- high-rise pants, tight shirt, leather jacket, bandana tied in hair, high heels!

Greek god/goddess

What you need:

White curtains or white fabric, gold headband and gold rope/belt to tie around waist.

Check-out this 5-minute tutorial to learn how!  https://www.youtube.com/watch?v=GTDRroxbSt4

80’s!

Anything that looks ridiculous or ultra colorful will work for an 80’s costume.

Cat:

Black everything (black pants, black shirt, black shoes) 1 pair of cat ears, cat tail (optional) and black face paint.

Cowboy/Cowgirl:

What you need:  Jeans, flannel, cowboy/cowgirl hat and you’re set! Add boots, a belt buckle, and chaps to take it to the next level.

Happy Halloween! 

GF Chocolate Waffles

By Coach Maria - Salus Nutritionist & Food Expert

In this household, pancakes play second fiddle to waffles.  Something about waffles in the morning that we love, most especially on a lazy Sunday morning (because you shouldn't rush through a waffles-for-breakfast morning).

They are easy to mix up and easier to cook up, since the waffle iron takes all the guess work out of the cooking time.

These waffles are not super sweet, which I personally like, but if your palate leans more towards the sweet side, a drizzle of pure maple syrup will do the trick.  Other optional toppings include ghee, fresh berries (or puréed and mixed with a bit of syrup or honey), or even drizzled with almond butter that was whirled in the food processor with a bit of maple syrup...mmmm.

Ingredients
4 servings

 1/2 c cacao powder
3/4 c almond flour
1/4 c tapioca flour
2 tsp baking powder
1/2 c unsweetened nut or coconut milk
2 Tblsp coconut oil, melted
2 Tblsp raw honey
2 eggs

Preheat waffle iron.
Mix all ingredients and stir until just combined.
Cook.
Done.


Nutritional Information Per Serving:

Protein:  12g
Carbs:    13g
Fat:        12g
Sugar:      3g

Nutritional data are estimates and may vary

Sassy Sally

I know this person; we’ll call her Sassy Sally.  Sassy Sally is normally a pretty nice lady.  She gets her work done on time, loves her family, pays her taxes, blah blah.  But Sally has this other side to her…

Co-worker: “Hey Sally!   Could you help me take the mail to the post office today?  I’m not feeling well and I’d really like to leave early.”

Sally: “Of course, I would be happy to!”

Sassy Sally then goes to her every day gossip buddy…

            “CAN YOU BELIEVE SHE ASKED ME TO TAKE HER MAIL?!

            I MEAN… WHO DO SHE THINK SHE IS?  I’M NO SLAVE! 

            THAT IS HER JOB!”

Some of you may be reading this and think, “This is just a story. I would never do something like that.”  Think again.  I am willing to bet we ALL have a Sassy Sally lurking around in us.  Some of us my have a louder Sassy Sally than others but at some point in time most of us are guilty of being nice to someone’s face and say something mean behind their back.

* Please note:  I admit to having a Sassy Sally in me as well.  So don’t think I’m lecturing.  How do you think I was inspired to write this blog? =)

Here are a few reasons why you need to SHUT SALLY UP.

It’s hard on your soul. Being judgmental and critical has never helped your situation.  Since we are all inherently good, it becomes this yucky thing you are reminded of when you pass them in the hallway.  Especially when they give you a random thank you card for taking the mail that one afternoon (AH-HUM).

Some tough love: We are not angels.  We are no better than anyone else.  It doesn’t matter how much money we make, how much power we have, or how famous we are.  We are all created equal.  

All of us have made mistakes, screwed up, and have needed help.  So next time you see someone doing something you don’t agree with try this:

Extend the same type of compassion you would
wish for yourself or for someone you love.

It’s that simple.

Have a wonderful day, and be nice!

Roasted Parmesan Broccoli

 

By Coach Maria - Salus Nutritionist & Food Expert

 

Vegetables tend to be a boring food subject - boring to talk about, boring to photograph and, if you're eating your vegetables raw or steamed, very boring to eat.

 

I hear the vegetable complaint A LOT:

 

"I don't eat enough vegetables"

"Ugh...vegetables....yuck"

"I'm sick of eating broccoli every day"

 

Guess what?

 

If I was eating raw broccoli every day, I would get tired of it too!

 

The moment I discovered how much better vegetables (any vegetable) taste when you roast them, was the moment I began eating more vegetables - vegetables I wouldn't even eat before roasting!

 

Every time I make this easy recipe, the entire pan's contents are gone fast.

 

Roasting broccoli (or any vegetable!) brings out a great flavor, especially sprinkled with a bit of parmesan.

 

Try this recipe with your favorite raw vegetable!

 

 

Ingredients

serves 6

 

1 head of broccoli, chopped into bite-sized pieces

3 Tblsp olive oil

1/2 tsp garlic powder

1/8 tsp sea salt (or a flavored salt)

1/4 c grated parmesan

 

Preheat oven to 424 degrees

In a large bowl, toss broccoli with olive oil, garlic powder and salt.

Sprinkle with parmesan and toss until thoroughly coated.

Spread on to a baking sheet in a single layer.

Bake 20 minutes.

 

 

Nutritional Information Per Serving:

 

Protein:    7g

Carbs:     14g

Fat:           3g

Sugars:     2g

 

 

Nutritional information are estimates and will vary

Let Your Inner Freak Out

There are times when you are supposed to be proper, well behaved, appropriate, elegant…  you know your word.  That adjective you use to describe yourself that makes you feel like you have it all together.  For the most part we are pretty even-keeled and can keep it together. 

However, there are times when you need to release, to play, to laugh at yourself, to go a little whanky.  It’s been so long for some of us that we don’t even know where to start.  So here’s a tip:

Do It While You Exercise. 

My yoga practice can be a hot mess every once in awhile.  I get angry, I curse, I cry, I laugh, I sing along with songs out loud to myself – you get the picture.   But most importantly I release.  This is a valuable tool; you learn how to shed the stress from today, the worry of tomorrow, all the mind chatter (in yoga we call it vritti), and everything else in between. 

This doesn’t have to be in a yoga practice; a lot of runners, dancers, athletes, and weight lifters know what I’m talking about.  Give a nice grunt while pressing up, run harder on days when you’re pissed off, laugh at yourself when you fall.

If you don’t want to take my word for it, ask this soon to be centenarian; Tao Porchon-Lynch. 

This 96-year old woman says the key to life and vitality is to take every day as it comes. She says to stop worrying about yesterday or tomorrow and live in the now.  “I don’t hold back.  People are always saying ‘I’ll do it tomorrow’ but tomorrow never comes.  Laugh at yourself, play, and stay moving.”

Diet Soda

By Coach Maria - Salus Nutritionist & Food Expert

Diet soft drinks made their debut in the mid 60's to appease the dietary shifts of that generation.

Out of the 64% of adults who drink soda, 24% of them drink diet soda.

It's the guilty-free version of soda drinking, right?  No calories! No sugar! - well, we know that all diet soda contains artificial sugar which causes a bit of debate as to whether or not it's better than regular soda.

There are plenty of studies connecting diet soda consumption with higher risks of health issues including stroke in men and women, and metabolic syndrome and Type 2 diabetes.

The word "diet" on the can is somewhat deceiving, as the drink can have negative effects on your health.

• Kidneys - An 11 year-long Harvard Medical School study of over 3,000 women found a 2-fold increased risk of kidney function decline when they consumed diet soda.
• Obesity - Artificial sweeteners can disrupt the body's natural ability to regulate caloric intake; meaning when you consume artificial sweeteners, your body/brain is being tricked into thinking it's eating sugar and then craves more.
• Teeth - Diet sodas have a high pH level, leaving your teeth at risk of dissolved enamel, increased decay and fillings.

When taken at face-value, diet soda seems like a benign choice for a drink, but considering the risks associated with it, that choice may not be worth making.

For The Weirdos

Are you someone who enjoys going to haunted houses, watching scary movies, and getting the creepy, crawly heebie-jeebies? While it’s not my style, I can certainly understand an adrenaline junkie when I see one.

Here are a few fun ideas to get the blood pumping over the next few weeks:

1. Haunted House
This is a fun thing to do with friends, family, or with your partner. Check out this haunted house guide to find some seriously spooky ones in your area.

2. Ouija Board
This is another way to get the skin crawling. At first it might seem a little silly but I’m willing to bet if you play around with it long enough you might feel an increase in your blood pressure.

3. Scary Movies
Classic scary movies don’t need all of the hi-tech special effects to be completely terrifying. Stay in and catch up on some classics. I’ve heard some of the most horrifying movies are Amityville Horror, The Exorcist, Friday the 13th, Nightmare on Elm Street, The Shining… I think that’s enough to get you started.


If you are like me and enjoy the more childish aspects of October & Halloween I suggest:

1. Pumpkin picking/carving
2. Fall soups in the slow cooker
3. Watch Hocus Pocus & Casper the Friendly Ghost
4. Decorate Halloween themed sugar cookies
5. Trick-or-treating with the little ones!

Enjoy!

Deep Dish Pizza Bites

 

By Coach Maria - Salus Nutritionist & Food Expert

 

My absolute favorite food has to be pizza.

 

I've always loved making different varieties of pizza - whether it's traditional pan pizza, pizza loaf, pizza pie, pizza nachos (uh...yes) or pizza muffins.

 

Unfortunately, the traditional, gluten-containing, cheese laden pizzas do not sit well with my digestion and leaves my gut feeling like I ate a 5-pound brick (not to mention what it can do to my waistline!).

 

Fortunately for me (and perhaps others that are trying to avoid gut-busting ingredients), I have clever little ways to satisfy my pizza cravings, without sabotaging my digestion or leaving me feeling bloated and uncomfortable.

 

Try these delectable mini deep dish pizza bites - you will love them!

 

Ingredients

serves 10

 

1 c tapioca flour

3 Tblsp coconut flour

3 Tblsp ground flax meal

1 egg

1/3 c coconut oil

1/3 c warm water

1 tsp baking powder

dash of sea salt

1/2 tsp minced garlic

1/2 tsp Italian seasoning

 

Choice of toppings:

My personal preferences:

Sugar free pizza sauce

Fresh mozzarella (omit if you do not consume dairy)* 

Fresh basil

Chorizo, prosciutto or a quality pepperoni*

 

Preheat oven to 350 degrees.

In a bowl, combine ingredients from tapioca flour to flax meal.

Add water and mix until combined

Add coconut oil and egg - mix well

Grease muffin tins and pour pizza batter half way up the tin

Bake 8-10 minutes (insert a toothpick - it should come out clean)

Remove from oven, add desired toppings and bake another 5 minutes.

 

 

* I get most of these products at Caputo's Deli in Salt Lake. 

 

Nutritional Information Per Serving:

 

Protein:    12g

Carbs:        3g

Fat:           10g

Sugars:       1g

 

Nutritional information are estimates and may vary