Chocolate Almond Mini Muffins

Chocolate Almond Mini Muffins These mini muffins are so full of yummy chocolate flavor, and they are gluten-free and high-protein too!  I used my new favorite protein powder from Pure Encapsulations called Pure Lean Ultra https://www.purecapspro.com/nourishednutrition/pe/products/product_details.asp?ProductsID=2340.  This one contains pea protein.  You can try using any protein powder that you like with this recipe, and let me know how it turns out! Prep and bake time are minimal for these muffins, so they are easy and fast to make.  They can make a great snack or they can be added to…

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Lemon Garlic Roasted Yellow Squash

Lemon Garlic Roasted Yellow Squash This lemon garlic roasted yellow squash was delicious!  It is easy to prepare, about 10 minutes, and really was quite good.  I love finding new ideas to put more veggies in my life! I was challenged a couple of weeks ago by one of my clients who asked me for more ideas for side dishes.  I was stumped.  I realized that my side dishes are often quite boring!  I decided to come up with some new, interesting, tasty, and easy ideas for vegetables sides.  This…

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Important Vitamins and Minerals for Metabolism

A Magic Pill Many of us are always looking for something new that will “fix” all of our health issues.  Whether it is an ache or pain or a chronic disease like heart disease or diabetes.  Or maybe, you have tried every weight loss pill on the planet, and you hope the next one will be the one that actually works.  The truth is that there really isn’t a magic pill.  Being healthy takes some work and some discipline.  However, we do have some nutrients that may be good “helpers”…

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Chili Kale Chips

More Sides Please! I had a request this week from a client for some more ideas for side dishes.  This request really got me thinking and wanting to do my own side dishes with a little more flare this week.  Today I decided to make my kale into something different and it ended up being truly amazing!  There are a couple of tricks to this.  1.  Make sure you bake them at a high temperature.  2.  The amount of time you bake them for is very important as you don’t…

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Vegetable Lasagna in your Pressure Cooker!

New Ideas Wow!  This vegetable lasagna turned out so much better than I could have hoped for!!!  It was amazing! It started with an idea from a recipe in Diabetic Living.https://www.bhg.com/shopping/subscribe-to-diabetic-living-magazine/  I like getting these magazines because often they have fun recipes to try!  The recipe caught my eye since I had a Nutrition Genetic Profile done in August through Nutrigenomix https://www.nutrigenomix.com/.  The test showed that my body (especially my metabolism and my heart) do better eating less saturated fat (animal fats).  This made me really consider eating more vegetarian meals. …

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Herbs to Help Aid Digestion

Herbs to Help with Digestion Many of my clients struggle with digestive symptoms related to what they are eating.  Irritable bowel syndrome (IBS) and GERD (reflux) are the two most common.  It is definitely challenging to figure out what is causing issues.  One day it may seem like the piece of bread is problematic, and the next day it doesn’t.  It often takes time to understand the complexities of how your body works and which foods may be causing undesirable symptoms. Other Factors It is also important to remember that…

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Mediterranean Chicken Bowls

Mediterranean Chicken Bowls This recipe was inspired by an impromptu dinner gathering this weekend with some friends.  I actually hadn’t planned what I was going to make for dinner, but I knew I wanted something with hummus and feta.  I don’t know, I guess I was craving all things Mediterranean!  I searched for some recipes, but didn’t really find one I liked, so I made this up, and it was delicious!!!  I hope you enjoy it too! These chicken bowls are so delicious they will please the whole family.  They…

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Mindful Eating: Using the Hunger Scale

Resisting Temptations Throughout our day, we have many temptations that lure us away from eating health and taking care of our bodies well.  Think about your typical day.  How often do you see, smell, or consider a not so healthy food options?  In my typical day, I come across temptations like this at least 6-8 times each day!  How can we help ourselves to strengthen our self-control muscles to resist most of these temptations? One of the most practical ways to resist temptation and to resist falling into bad eating habits…

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Chicken Sausage Jambalaya

Makes 6 Jambalaya Servings Prep time: 20 minutes Cook time: 30 min (stove top option)-4 hours (slow cooker option) This jambalaya was a hit with my whole family!  This one dish meal is gluten-free, high-protein, and delicious and it will leave you completely satisfied!  1 jalapeno in the mix gives it some flavor, but not too much spice.  If you are concerned about the spice, you can always just leave it out! Ingredients 4 Cloves minced garlic ½ White onion 1 jalapeno 1 Red or yellow bell pepper 2 zucchinis…

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God Loves Every BODY!

What do you like about your BODY? Many of us struggle with loving ourselves.  If you are asked what you like about yourself, what would you say?  Typically we don’t talk about loving our physical body.  Much of the time, we tell of a character attribute like “I am kind”, “I am servant hearted”, “I am empathetic”, “I am organized”, etc.  We rarely tell of a physical attribute.  We often focus on what we don’t like about our bodies, and fail to recognize what we do like.  I encourage you…

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