Ham and Chive Egg Muffins 

Ham and Chive Egg Muffins
Ham and Chive Egg MuffinsBreakfast is arguably the most important meal of the day. Not only does this first meal break the fast that your body has been in overnight, it is your first opportunity to influence how the rest of your eating for the day will go. If you choose to eat a sugar-fueled breakfast then chances are high that you’ll continue to make poor food choices for the rest of the day.

These Ham and Chive Egg Muffins are the perfect blend of protein, fiber and flavor to start your day off right. Make a big batch on the weekend to provide days of on-the-go breakfasts for your busy workweek. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 12

Here’s what you need

For the Lemon Vinaigrette

  • 10 eggs
  • 2 Tablespoons coconut cream
  • 1 Tablespoon nutritional yeast
  • sprinkle of sea salt and black pepper
  • 1 cup cooked ham, chopped
  • ¼ cup fresh chives, minced
  • ¼ cup red bell pepper, chopped

Instructions

  1. Preheat the oven to 350 degrees F. Grease a 12-muffin tin pan with coconut oil.
  2. Whisk the eggs, cream, nutritional yeast, sea salt and black pepper in a large bowl. Add in the ham, chives and bell pepper. Divide the egg mixture equally between the 12 muffin tins.
  3. Bake in the preheated oven for 12-18 minutes, until set. Remove from the oven and cool before removing the egg muffins from muffin tins. Once fully cooled, store extras in an airtight container in the fridge for up to 5 days. Enjoy!

Nutritional Analysis

89 calories, 6g fat, 2g carbohydrate, 0g sugar, 268mg sodium, 1g fiber, and 8g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Happy new year.

Dark Chocolate Coconut Cups

Dark Chocolate Coconut Cups
Dark Chocolate Coconut CupsOh yah! These dark chocolate coconut cups are about to become your new sweet tooth obsession!

These sweet treats are filled with only wholesome, low-sugar ingredients to keep you on track with your fitness goals. Store these tasty treats in your freezer. Enjoy!

Servings: 15

Here’s what you need

For the Dark Chocolate:

  • 1 bag lily’s chocolate chips (stevia sweetened)
  • 1 teaspoon coconut oil

For the Coconut Filling:

  • ½ cup Unsweetened Coconut Flakes
  • ¼ cup coconut oil
  • ½ teaspoon vanilla extract
  • ⅛ teaspoon sea salt
  • Liquid Stevia to taste

Instructions

  1. On a rimmed baking sheet that will fit in your freezer, arrange 15 mini cupcake liners.
  2. Place the chocolate and coconut oil in a double boiler over medium heat. Melt, stirring often, until smooth. Remove from heat. Carefully spoon a teaspoon of melted chocolate into the bottom of each cupcake liner. Place the pan in the freezer for 10 minutes to harden.
  3. Combine the filling ingredients in a food processor. Pulse until creamy and fully combined. Remove the pan from the freezer and place a heaping teaspoon of filling in each liner. Press down to level off the tops.
  4. Drizzle the remaining chocolate over the filling, covering all of the white with chocolate. Place the pan back into the freezer for 10 minutes to harden. Serve and enjoy! Keep leftovers stored in the freezer.

Nutritional Analysis

102 calories, 8g fat, 9g carbohydrate, 0g sugar, 16mg sodium, 3g fiber, and 2g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

TRAINERS… Lets team up!

Attention all trainers!!!!

Have you ever known that your client needs more help than you can give professionally in order for them to reach their goals? 


Are you afraid they might quit training with you if you refer out for help? 


Do not be afraid ! When I first started training it was hard to think just working out and eating right wouldn’t work for all clients. Well, it doesn’t and the best thing you can do for your client is to tell them they aren’t doing anything wrong. In today’s stressful world there are so many more factors that play a role in maintaining optimal health. There are more causes of poor health than ever- we see cases of autoimmune conditions, thyroid conditions, gut dysfunction, hormone imbalances and metal toxicity to name a few. All of these things can cause serious roadblocks when it comes to feeling good. It doesn’t mean you are a bad trainer if your clients are struggling to reach their goals!!!! It just means you need to add some more tools to your toolbox. 


Your clients will respect you more for being humble enough to say we need to add another member to our team ! Figuring out what each client needs is not black and white! 


Let’s meet for coffee and talk about how I can help you with your tough clients !!! I do not want to train them- that is your job! You can also potentially make some extra cash on the side !!!!

Seefitpt@aol.com

Functional Diagnostic Nutrition

LEMON BLUEBERRY SCONES (PALEO, GLUTEN FREE, DAIRY FREE

Paleo lemon blueberry scones (gluten-free, grain-free, dairy-free and refined sugar-free)

I love these easy lemon blueberry scones. Made with almond flour, blueberries, lemon, and honey, they are everything that is good about scones. And they are paleo, gluten-free, dairy-free and refined sugar-free. These scones are amazing with honey butter (I make it with ghee) right out of the oven. Of course, you can use coconut butter for a dairy-free topping.

It’s important to use fresh blueberries — frozen blueberries add too much moisture to these scones. And I like a lot of blueberries, they add to the natural sweetness of the almond and honey. Gently fold the blueberries into the batter at the last minute.

The key to this blueberry scone recipe is to keep stirring the flour mixture with the wet ingredients until it forms a dough. At first, it will seem like there is not enough moisture, but if you keep going it will come together into a nice dough. The consistency is similar to biscuit or cookie dough.

It’s also important to use superfine blanched almond flour for these grain-free blueberry scones. Do not substitute coconut flour or other gluten-free flour blends as they will not work in this recipe.


These lemon blueberry scones are perfect with tea or coffee.Prep Time10 minsCook Time20 minsTotal Time30 mins

Ingredients

  • 315 grams almond flour  about 3 cups
  • 1 teaspoon baking soda
  • 1/8 teaspoon sea salt
  • zest of 1 lemon
  • 2 eggs
  • 2 tablespoonshoney
  • 2 tablespoons fresh lemon juice
  • 3/4 cup fresh blueberries

Instructions

  • Preheat oven to 325 degrees.
  • Add the almond flour, baking soda, salt, and lemon zest to a large bowl and stir to combine.
  • Make a well in the center of the flour mixture and add the wet ingredients. Starting in the center, stir the dough until well combined. Fold in blueberries.
  • Using a large cookie or ice cream scoop, drop the scones onto a baking sheet lined with parchment paper. Lightly wet hands and gently flatten the tops of the scones. They should be about 1 inch thick.
  • Bake 18-20 minutes, until the tops are golden brown. Cool on wire rack.

Nutrition

Calories: 233kcal | Carbohydrates: 13g | Protein: 8g | Fat: 18g | Saturated Fat: 1g | Cholesterol: 36mg | Sodium: 168mg | Potassium: 22mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1.2% | Vitamin C: 3% | Calcium: 7.9% | Iron: 8.5%

Bone Broth Nutrition: The Perfect Food for Cancer Patients?

Bone broth is very high in both protein and nutrients, and while good for everyone, may be exceptionally beneficial for people with cancer.

Cancer patients who undergo conventional cancer treatments (surgery, chemo, and radiation) often experience a range of issues that impact eating. These can include: nausea, vomiting, headache, tiredness, sore mouth and/or throat, dry mouth, difficulty swallowing, loss of appetite, and changes in taste and smell of food.

After surgery, for example, the body requires extra calories and protein for wound healing and recovery. However, this is also when most cancer patients have pain and feel tired and often don’t feel up to eating. Bone broth is the perfect solution because it provides maximum nutrition in an easy to swallow form that is easily digested and soothing to the digestive system. This is in contrast to many other foods (especially solids) which can be difficult to fully break down.

The broth can be sipped alone, or turned into a base for soup to which you can add other cancer-fighting ingredients (i.e. organic vegetables, turmeric root, ginger, etc). For cancer patients who are experiencing a change in taste (or have lost their sense of taste) due to chemotherapy or radiation, herbs and spices can be easily added to enhance the flavor of the bone broth and make it more palatable.

Bone Broth Supports a Healthy Immune System

One of the most remarkable benefits of bone broth is its gut supportive benefits. This provides a holistic effect on the body which even supports healthy immune system function.

Leaky gut occurs when undigested particles from foods seep through tiny openings in the weakened intestinal lining and enter the bloodstream. The immune system detects these particles and becomes hyperactive which in turn increases inflammation. As the immune system releases high levels of antibodies, it causes an autoimmune-like response and attacks healthy tissue.

The collagen/gelatin and the amino acids proline, glutamine, and arginine in traditionally-made bone broths help seal these openings in the gut lining and promote gut integrity.

By restoring gut health, bone broth aids in supporting immune system function and healthy inflammation response. As an added bonus, bone broth can even promote healthy sleep, boost energy during the day, and support a healthy mood… all critical elements when healing from cancer.

Don’t want to spend all that time making Bone Broth yourself…

6 Beneficial Nutrients Found in Bone Broth

  1. Glycosaminoglycans (GAGs) – support collagen and elastin production which is good for the structure of the body, skin, hair, and nails. GAGs also aid in digestive health by helping to restore the intestinal lining. Important GAGs found in bone broth include glucosamine, hyaluronic acid, and chondroitin sulfate.
  2. Glucosamine (hydrochloride and sulfate) – Supports joint strength and mobility by helping to maintain the integrity of cartilage (the rubbery substance within joints that acts as a natural cushion to keep bones from rubbing together). Bone broth can be a delicious and easy alternative to expensive glucosamine supplements for supporting joint health.
  3. Hyaluronic Acid – supports healthy tissues, including cell rejuvenation and skin firmness. Hyaluronic acid is a common ingredient in anti-aging skin care products. Bone broth provides the benefits from the inside out!
  4. Chondroitin Sulfate – Often used along with glucosamine to support joint health. Studies have shown that supplementing with chondroitin supports healthy inflammation response as well as cardiovascular health, bone health, skin health, and healthy cholesterol levels
  5. Minerals and Electrolytes – Essential minerals, including electrolytes, found in bone broth include calcium, magnesium, and potassium, as well as many other minerals such as phosphorus. These minerals are important for supporting healthy circulation, bone density, nerve signaling functions, heart health, and digestive health.
  6. Collagen – Quality bone broth is a good source of collagen which has a number of important functions in the body. These include helping to form connective tissue (allowing for easier movement) and protecting and sealing the lining of the gastrointestinal tract. Collagen is a complex protein that is a rich source of 19 amino acids, many of which must be obtained from diet.

Alternative options for Carbohydrates….

How in the world do you replace high-carb foods with carb-friendly food ?

Here are some great substitutes for some of our favorite foods.

  • Pasta – Zucchini noodles, spaghetti squash, shirataki (konjac) noodles
  • Rice- cauliflower rice
  • Apples, Bananas, Oranges- Berries
  • Potatoes- Mashed Cauliflower
  • Milk and Soy milk – unsweetened almond milk or cashew milk
  • Pizza – Fat head Pizza ( recipe below)
  • Bread- Lettuce wraps, Low- carb cassanava tortillas
  • Chips – Pork rinds, cheese whips carb free chips
  • Candy bars- Chocolate sweetened with stevia or monk fruit
  • Peanuts- Macadamia nuts or almonds
  • All -purpose and whole wheat flour- Almond flour, coconut flour, hazelnut flour
  • Sugar- stevia, xylitol (from birchwood), erythritol, monk fruit
  • cornstarch – arrowroot powder or xanthin gum
  • yogurt – coconut milk or almond milk unsweetened.

FAT HEAD DOUGH

This type of dough is often referred to as a “fat head” dough, as the concept was invented by the creators of the documentary “Fat Head”

Heat oven to 425 F. Line a baking sheet with parchment paper. In a sauce-pan or toaster oven add mozzarella cheese. Heat in 30-second intervals, stirring between each one, until the cheese is very melty and stretchy.

Add the almond flour, baking powder, xanthin gum, and salt to the cheese. Fold into the cheese with the wooden spoon. Once the almond flour is completely incorporated, add the egg and mix until the dough is formed.

Turn the dough out onto a piece of parchment paper. Wet your hands with water and knead the dough until it is uniform in color. You should not see white or yellow spots throughout. Continue wetting your hands, as needed, to prevent sticking. the more you knead the dough, the easier it should be to manipulate.

Cut the dough into four parts. Roll the dough out on the parchment paper to your desired thickness and shape ( round for sandwich and long for breadstick. I think you get the idea. Put the dough onto a baking sheet. Bake until the tops are golden brown which is about 10-15 minutes.

1.5 cups shredded mozeralla

1 cup of almond flour

1.5 teaspoon baking powder

1/4 teaspoon xanthan gum

1/4 sea salt

1 beaten egg.

HEALTHIEST KIDS MEAL WHEN YOU JUST DO NOT HAVE TIME!!

So we all have those days where we just can’t manage to cook a nice dinner or lunch for our little ones. We just wish we had some healthy options in the freezer we can pop in the toaster oven. Well I have done some research on which frozen foods for kids are the most well balanced and cleanest. I wanted to find some that include veggies and protein. I looked to avoid products with soy, artificial ingredients and sugar the best I could. I know for Jaxson he loves a lot of the Earth’s Best products and Vans. He will gobble up the gluten free vans waffles and they have no sugar. Make sure you read the label because some of them do contain sugar. I love the Kidfresh products and there is a wide variety of main meals and sides all free of artificial products and most free of sugar. I have posted some products below with direct links to order so you can save time running to grocery stores all over town!