CC Energy Bites

It’s like making cake pops and no bake cookies – but healthy. All the fun without the sugar – and they said it couldn’t be done.

Get creative with these little guys – use this recipe, or any other you come across, as a guide. Don’t have peanut butter, use almond butter. If ya don’t like raisins, use dried figs. I could keep going but I think you get it.

I’m sucker for basically any nut butter so whenever I see them on sale, one or the whole shelf ends up in my cart. (No MasterCard, those aren’t fraudulent charges. Meijer had organic sunbutter on sale.)

Speaking of finding nut butter on sale, Costco had a 2lb jar of Cashew butter priced at like $4 a few months back. In an amazing display of self-control, I only bought one. Which is a good thing because I swear there is no bottom to this jar.

Once I decided to make energy bites, I busted said cashew butter outta the fridge.

Pro tip: Not all nut butters have the same consistency. Adjust your wet ingredients until the right consistency of your “batter” is achieved. Basically, “wet” enough that they don’t crumble when you bit into them but not too “wet” where they lose their shape or leave your hands feeling really greasy or sticky.

{CC Energy Bites}

[Ingredients]

• 1 cup cashew butter
• 3/4 cup salted cashews
• 3-4 pitted medjool dates
• 1 cup old fashioned oats
• 3 tbsp honey
• 1 tbsp agave nectar
• 1/2 tsp cinnamon
• 3 tbsp unsweetened coconut flakes
• 3 tbsp ground flax seed
• 2 tbsp chia

[Directions]

1. Add all ingredients to your blender or food processor. Pulse until combined and crumbly.
2. Using a large cookie batter scoop, roll the dough in your hand to form bite size balls. Or press dough into a parchment lined baking dish.
3. Store balls or bars in an airtight container in the fridge for up to 7 days.

Cheers,

Danielle

Carbs: A Love Story

Look at how cheeky I am this Friday. The name, the GIF – I’m really killing this post so far 🙂

But for real, let’s talk about every dieters worst enemy: carbs. Well, which is worse for dieters carbs or calories? Anyway….

Google basically anything about nutrition and you’re bound to have so much conflicting information coming your way, you’ll leave your computer questioning everything you know about life. Matters take a turn for the worst when carbs are included on said Google search.

I mean, the Ketogenic diet thing?! SMH forever at this. Unless you are a child with severe epilepsy or your doctor has recommended this diet to you, for the love of puppies do not try this. This craziness covers trends from Atkins to low-carb to the outright Ketogenic diet.

As much as I’m tempted to dig into this low-carb trend with you more, in this story it’s more like the guy you dated in high school for 2 weeks. Irrelevant.

So many of my patients come to me saying, “I rarely eat carbs,” “I know all carbs are bad,” “I’m so bad that I eat carbs.” You get the drift. My message to them is the same: Carbohydrates are not bad for you, in fact, they are the fuel your muscles use to keep you moving. They are your brain’s favorite food. It is the types of carbohydrates, the quantity, and the timing that matters.

I teach carb counting to almost all of my patients. Even if you aren’t pre-diabetic or have diabetes, carb counting will ensure you’re providing your body with the right amount of carbs, at the right time.

Consistency is key. When your body knows it will be receiving approximately the same amount of carbs at regular intervals throughout the day, it is better able to regulate blood sugars.

This will leave you feeling more satisfied and energized. Many patients, who were experiencing a plateau in their weight loss, begin losing weight again once they begin balancing their carbohydrate intake.

Now all this is fine and dandy, but how do you apply it? Good question.

First you need to decide how many calories per day you plan to eat. Let’s say you want to eat 1,800 calories per day. The average person should plan to “spend” 50-55% of the calories on carbohydrates.

Multiple 1800 by .5 or .55, depending on how much of your calorie budget you wish to spend on carbohydrates.

1800 x .5 = 900

Now divide your 900 calories by 4, since there are 4 calories per gram of carbohydrates.

900/4 = 225 gram of carbohydrates (or 15 choices, where 1 choice = 15 grams of carbs)

Now, you get to decide how you want to spend your 225 grams of carbohydrates.

This is where those simple and complex carbohydrates come in.

Aside from deep reflections about life, what makes a complex carbohydrate so complex?

First, they are comprised of longer chains of polysaccharides, 3 or more. The longer chain takes more time for the body to break down. Think whole grain bread/rice/pasta/quinoa, potatoes with the skin on, peas, corn, beans and lentils.

Simple carbohydrates are made of a one to two glucose molecules. Because of this, it take little time for the body to break down and absorb the glucose which causes a spike in blood sugar. Think white bread, white rice, baked goods, soda and candy.

Fruit hangs out in both camps. While technically a simple carbohydrate, fruits are often included with complex carbohydrates as they are healthy source of fiber and other nutrients.

Ok, so now that you know how to calculate your carbohydrate needs and what the best sources of carbohydrates are! Spend you carb budget on what you’d like, aiming to eat the same amount of carbohydrates at meals and snacks spaced within 3 to 6 of each other. Just like with money, wise spending equates to better financial health. Wise spending of your carbohydrates, focusing on complex carbs, will equate to better physical health.

Now go enjoy the long weekend, free of carb guilt!

And, if you hadn’t figured it out yet… Butter is not a carb 🙂

Cheers,

Danielle

 

Progress > Perfection

As I’m sitting here trying to come up with a title for this blog post, I’m wishing that it could just be audio of the Backstreet Boys singing Everybody. Like the Backstreet Boys, I’m back 🙂

Since my last post, I’ve accepted a new job and passed my registration exam. I’m tempted to report that I’m finding an equilibrium but it would be a lie. Rather than hide the mess that my life often looks like, I’m going to share it with you. Because if I can find time (and enjoy it) to cook healthy meals, I know you can too!

Coming back to blogging, I went through some of my old posts. It was a fun way to see how I’ve progressed in cooking and communicating to you all about food and nutrition. Some of the habits I’d been working to kick to the curb, I’ve achieved (I’m looking at you coffee creamer)! What a beautiful reminder that progress is never linear, often slow, but absolutely achievable.

My focus and philosophy on food has changed a bit, too. The more I learn about food versus food like products, the stronger I feel about using my money to “vote” about what and how the food industry grows, makes, and distributes food. My definition of “processed foods” has expanded to cover a lot more than what it used to.

When purchasing food, I ask myself these questions:

1. Where did it come from and how far has it traveled? – A manufacturing plant or from the ground/tree/plant; another country/state or a local farm?

2. How was it grown? What chemicals were sprayed on the plant? Does the farmer that grew this food grow several crops or just a few?

3. Is this food going to benefit my body? Does it move me closer to my health goal or farther from it?

4. How does this food make me feel? Energized, content, healthy or sluggish and gross?

When I use these questions to make food choices, my pantry is filled with nutrient dense, often locally produced foods. Which means I’m supporting my local and state’s economy, reducing my carbon footprint, eating food at peak ripeness and often saving money.

And while I strive to make most of our food purchases that were grown not produced, have not traveled miles and miles, that benefit our bodies to leave us healthy and content – not all of them do.

Some packaged foods still make into the pantry and while my goal is to continue to reduce that, it’s totally fine that we have more than one bag of chips in the pantry. Because there are such things as moderation and mindfulness.

What I’ve come to learn and accept over the past year is that everything in life is about the process of progress not achieving perfection. I think this can be applied to just about any area of life. If we strive to continually learn and apply that knowledge to our lives, we will be setting ourselves up for success.

So, what now? Much of what I’ll be blogging about will stay the same. I love to cook and enjoy sharing the excitement and deliciousness of healthy cooking. I also love sharing how a healthy lifestyle, eating well and exercising, can dramatically impact and improve health.

I hope you tune in and join me on the journey!

Cheers,

Danielle

 

 

Packing the Perfect Lunch

Since we’re still in back to school month, I haven’t missed the bus on blogging about packing lunches. Not that this only applies this month… Packing your lunch (and snacks, for that matter) is a great way to ensure a tasty, healthy meal that will keep you going strong until the dinner bell rings.

I’ve been packing my lunch for sometime now. Having food allergies can really limit my options when eating out and a lot of times there are either no options or very limited options for me to choose from during the work week. If that wouldn’t deter me, the fact that eating out is so dang expensive would! I didn’t realize how much money you save by packing your lunch until I started doing so. I think we get a warped sense of “expensive” when we’re constantly eating out. “Only $9 for lunch?! What a bargain!” PSHHH – I can pack my lunch for like a week with nine bucks!

The real trick to packing lunch is planning. Let’s be honest, you have like 100 pins saved with amazing, healthy lunches that you still haven’t made. It’s time to break that cycle. I promise that packing your lunch doesn’t have to be time consuming or hard. For me, it’s usually take some kind of salad and then something salty or sweet to finish my meal. While I often buy whole ingredients, you can definitely save some time and a few steps by buying precut or pre-portioned items.

Below are some building blocks for creating the perfect lunch bag. These are just some of my favorites. Use the grid to create a delicious salad, sandwich, or bento box style lunch.

Build a Better Lunch
Protein	Fruit	Vegetable	Complex Carbohydrate
Hard boiled eggs	Seasonal fruits	Bell Peppers	Popcorn
Cheese cubes	Apples	Carrots	Quinoa
Nuts or Seeds	Grapes	Spinach	Brown Rice
Hummus	Clementines	Zucchini	Butternut Squash
Peanut Butter	Pears	Summer Squash	Whole Grain Pasta
Chicken breast	Peach	Mushrooms	Spaghetti squash
Ground turkey	Plums	Celery	Pita bread
Beans or Lentils	Berries	Broccoli	Whole Grain bread

Ok, the lunch base has been covered but we all know that when 3 o’clock rolls around a lot of us are riffling through our desk drawers and purses hoping to find enough change to get something from the vending machine.

Since you’ve already jumped onto the planning ahead bus, why not throw a quick snack into your bag, too?

When it comes to snacks, I want something I can reach into my pantry for and throw in lunch bag as I jot out the door. When I know I’ll be having a late day or a long commute home, snacks are a MUST. Hangry is a real thing, my friends, and I do not handle it well. You all know my love of popcorn and while I love using my stove top popper, some days I just need something that’s already made and portioned for me. As with any product now, there are lots of pre packaged popcorns to choose from but SkinnyPop is one of my favs. It’s a great choice for those of use with food allergies, as its made in a facility that is completely nut, egg, and dairy free. With only 3 ingredients, all of which I can pronounce, and 150 calories for almost 4 cups of popcorn, Skinny Pop is at the top of my list for snacks. Check out their website to see all of their fabulous flavors.

If you’re looking to balance your snack and take it to the next level, pair this healthy whole grain with a some kind of protein or even better create your own trail mix with SkinnyPop, sunflower seeds, and banana chips!

Happy Packing!

Cheers,

Danielle

 

Living Your Best Life

I sometimes forget that you all are out there reading what I put on my blog. I’m truly flattered when someone reaches out to comment, like, or present an opportunity to continue to spread the word about health, wellness, and nutrition. Last week Cotopaxi contacted me with an amazing opportunity to share the infographic at the bottom of this post about health and wellness.

This got me thinking about the little ways that make a healthy lifestyle enjoyable and sustainable in a culture that makes it very easy to live, well, lazily.

As I started to brain storm, I began to realize that these little habits make up a big part of my day and when I don’t do them, I can tell.

For example, getting up to exercise in the morning sets the mood for my day. When I don’t, I often feel sluggish and moody. I strive to exercise or be active daily but usually night workouts feel less like “me” time and more like a chore. When I know I can’t make a morning workout happen, I try to find a buddy for my evening exercise. This shifts it back into “me” time and ensures that I will (1) show up to the gym (2) stay for my full workout (3) push myself just as hard as I would have that morning.

Almost every day, I pack myself breakfast and lunch. I do my best to plan ahead the night before to have it packaged, ready to grab in the morning, throw in my cooler and head out the door. When I don’t make time to do this the night before, it seriously slows me down in the morning – often cutting into my morning workout time. By planning ahead to have it ready, my morning starts off feeling prepped and ready to take on the day. For me, knowing that I’ve invested time and energy into what I’m bringing to fuel my day also leaves me feeling empowered. Further, having my lunch (and breakfast) packed significantly reduces the temptation to eat out which saves me calories and money. Now there is a win-win!

There are days when the stress of work and life get to me. On those days, I try my best to do some quality “self” care. Cooking, baking, or taking a long walk outside are my top 3 cures. My husband has become very good at knowing when I just need some time alone in the kitchen. I put on a show, audiobook, or music and spend some time re-organizing my fridge and cupboards then creating a meal with the things that need to be used before they go bad or expire.

What’s more comforting than the delicious smell of cookies or cake? Even if the recipe isn’t gluten-free, there is something very calming about the specific steps of baking. I like to try challenging recipes that require a lot of attention on days when I really need to refocus my brain. By having to concentrate and put all my energy on creating whatever recipe I’m baking, I can stop worrying about the stress of my day.

I grew up just minutes from Lake Michigan and while I love where I live now, I will never love it as much as my hometown. Being able to walk to the beach after a long, hard day is the best cure. There is a saying, “The cure for anything is saltwater, sweat, tears, or the sea.” Even though Lake Michigan is fresh water, I can’t agree with quote more. Going for a walk or run on the beach or having a good cry plopped down in the sand leaves me feeling much better. There is something incredibly calming and grounding about the beach for me.

What are some ways you live a healthy lifestyle and how do they impact your daily routine?

Cheers,
Danielle

 

Summer Party Survival

The season of cook-outs, picnics, and summer parties is upon us! And while these gatherings are sure to be filled with fun, they can also do a doozy on that “summer bod” you’ve been working for.

Fear not, with a little planning, you can have your cake and eat it, too. In this post, I’ll share some ways to avoid over indulging .

The first rule: Wait 30 minutes after eating before swimming. Just kidding, swim before, during, and after your meal if you wish. Swimming is a great total body workout and it’s easy on your joints. 🙂

We’ve heard it all before but it is worth repeating, showing up to a summer gathering HANGRY is a recipe for disaster. Let’s be honest, when it feels like our body is eating itself, we reach for the closest edible item without really thinking about what it is. Before you know it, you’ve singlehandedly abolished the chips and salsa before the burgers even hit the grill.  Ensuring you’ve had a meal or snack prior to arriving to your summer shindig will help you make better decisions there.

Scope out the landscape and decide what will get real estate on your plate before bellying up to the food table.  If this feels like too much work or there are just some things you know you can’t say no to, watch your portions. Grab the smaller plate, if you have the option to. Alternatively, start with the greens then work your way to other dishes and limit yourself to one plate.

Hydrate, hydrate, hydrate – with water. Jazz up your H2O with slices of citrus fruit and herbs. Dehydration can make us feel hungry when what your body is actually craving is hydration.

On the topic of liquids, opt for lighter summer libations. Think of alcohol as dessert and, of course, drink responsibly. My go to is cucumber vodka with soda water and a slice of lime. Super refreshing, simple, and free of additional calories from mixers. Drink a glass of water between cocktails to ensure adequate hydration.

Save a few calories by having an “open face” style burger or use a lettuce wrap. Be mindful on how many condiments you add to your burger as those calories can quickly add up.

Perhaps the most simple, yet the hardest trick, walking away from the food area once you’ve had your plate. When the food is right there in front of you, we’re all more likely to graze. Walking away can save you from the “oh I’ll just have a little nibble of this” mentality.

Last but not least, consider bringing along a healthier dish to pass. You can rest assured knowing that you have another option in addition to the veggie platter.

Mango Morning Smoothie

I’m not sure why I find the need to use alliterations when I come up with names for smoothies….

At any rate, this smoothie is delish!

A few weeks ago, I signed up to participate in Siggi’s RD2BE ambassador program. I couldn’t wait to try their Filmjölk, which is the Scandinavian version of Kefir.

I grabbed a bottle of the Vanilla and it is divine! I would say it is a little less bitter than Kefir but I’ve mostly been using it in smoothies.

My stomach issues have really flared up this week which means I’m limited to a pretty bland diet. When my heartburn and stomach are really upset, smoothies are a go to meal option. I had gotten into the habit of just making one to two smoothies and, thanks to Siggi’s, I’ve been set free! The smoothie is thick, smooth, and creamy.

Now, for the secret ingredient….Aloe Vera gel! Like I said on Instagram, Aloe Vera gel is supposed to be beneficial for skin and digestive health. While I don’t know if any clinical based studies have been published, lots of homeopathic site make claims.

{Mango Morning Smoothie}

[Ingredients]

• 1 cup Siggi’s Filmjölk
• 1/2 cup Frozen Tropical fruit mix
• 1/2 cup Frozen Mango
• 1 frozen banana
• 1 small handful spinach
• 1/2 tsp chia seeds
• 2 ounces Aloe Vera gel
• 1/2 tsp pomegranate seeds

[Directions]

1. In a blender, combine Filmjölk, tropical fruit blend, mango, spinach, aloe vera gel, and chia seeds. Blend on high until smooth, scraping down the sides as necessary.
2. Pour into cup and top with pomegranate seeds.

Cheers,

Danielle

Peach Orange Creamsicle Smoothie

I slept in for the second morning today. And while it’s glorious to have the extra time to snuggle down under the cozy covers, I got out of bed this morning half wishing I had woken up in time to get a run in. I do enjoy the sleepy mornings around my house, silently moving through the house as Daniel still snoozes and our cat tries his best to be in my way as much as possible. I like that I get to remind Daniel after the 6th time his alarm goes off that it really is morning and he really does need to get ready for work. But most of all, I like that I get to make breakfast for Dan.

Most mornings I try to be out the door by 5:30 then shower and get ready for work at the gym. Since no one like soggy cereal or cold eggs, Dan has to fend for himself for breakfast. Meaning he grabs a handful of granola bars and a cup of coffee before heading out the door. And because he doesn’t like to take lunch with him, he often ends up eating a few more granola bars or a smoothie from somewhere on the road for lunch.  This makes the nutritionist in me cringe. So many simple sugars and refined bars, so little greens.

I left this morning happy knowing Daniel would be sipping on a cool smoothie filled with protein and fresh fruit. This smoothie gets incredibly fluffy from the Whey Protein Powder.  I have been using more superfood proteins so I forgot how much volume the whey add. This recipe will make about a 40 ounce smoothie! Like always, you can pour however much your hungry for then save the rest either in the fridge or pour into popsicle molds then pop in the freezer.

{Peach Orange Creamsicle Smoothie}

[Ingredients]

• 1 cup Organice Orange Juice
• 1 scoop Vanilla Designer Whey protein powder
• 1 peach
• 1 red banana
• 1- 1 1/2 cups ice

[Directions]

1. Add OJ, whey powder, ice, and diced peaches to your blending system and blend on the highest setting until smooth.
2. Add banana and again blend until smooth.
3. Pour a big glass for you and a friend, enjoy!

Cheers,

Danielle

Medical History & Supplements

It has been FOREVER since I have posted! March Madness is no joke! With the help of friends and family, Dan and I are moved into the new house and in the process of unpacking. Our kitchen is unpacked but not well-organized and we haven’t been in town long enough since moving to go to the grocery store! This weekend grocery shopping and organizing the pantry are #1 on the To-Do list.

Because I don’t have any new recipes to share, I thought I would post about the supplements I take.  First, let me fill you in on why.

The long & short of my story is that I have an extremely sensitive gut.  I blame my genetics as many people in my extended family deal with similar issues.  Due to sensitivities/allergies, I no longer eat gluten or dairy. For a quite a bit of time I was able to manage my symptoms of stomach cramps, headaches, nausea, and bloating through my diet and lifestyle (ie drinking lots of water and exercising regularly).  A little over a year ago, my diet and lifestyle management seemed to stop working. I had horrible heartburn that prevented me from eating much of anything. I went to the ER at one point due to the pain. My Dr. put me on proton-pump inhibitors to reduce the amount of gastric acid my stomach was producing. Because they were not helping, I was tested for H. Pylori then scoped for stomach ulcer. All tests came back negative.

Frustrated by the lack of answers and relief from the pain, I started to research homeopathic ways to help with heartburn and stomach pain. Discovering that the medication I was prescribed was only used to mask the symptoms but often made things worse physiologically, I quit taking the pills. Instead, I began taking enzymes (Superzymes from Meijer), HCl with Pepsin, and drinking raw Apple Cider Vinegar.

I wouldn’t say that I’m symptom free but the supplements have dramatically reduced the duration and severity. On an empty stomach every morning, I drink two tablespoons of Bragg’s Apple Cider Vinegar mixed with some water. With breakfast & dinner, I take two pills of both the HCl and Superzymes. At lunch, I just take one HCl with Pepsin and two Superzyme tablets.

Read through the six articles that Chris Kresser wrote for more details on why you should stop taking medication to treat heartburn/acid reflux/GERD.

What Everybody Ought to Know (But Doesn’t) about Heartburn & Gerd

The Hidden Causes of Heartburn and GERD

More Evidence to Support the Theory That GERD Is Caused by Bacterial Overgrowth

How Your Antacid Drug Is Making You Sick (Part A)

How Your Antacid Drug Is Making You Sick (Part B)

Get Rid of Heartburn and GERD Forever in Three Simple Steps

I really enjoyed reading through these articles and learning why the antacids don’t work and the homeopathic treatment is better for the body.

Does any one else have a homeopathic remedy for stomach ailments?

Cheers,

Danielle

What to Buy Organic

Think of this as the What Not to Wear food edition.  I am a big proponent of organic foods, even more so of those grown locally. Farmer’s Markets are a great way to find both of those & Kalamazoo has a great market. I wish I could say that I make it to the Farmer’s Market every week, but I don’t. In fact, I rarely do. It’s on my list of things to get better at….

I stand at the cross roads of knowing that organic foods are shown to be higher in nutrients and better for the environment and being on budget. This leaves me with the task of deciding which produce items to buy organic (hopefully local) and which to buy conventionally grown.

Enter the DIRTY DOZEN. I’m sure you’ve at least glanced over this list a few times & maybe even thought of it as you’ve wandered through the produce section at the grocery store. And until recently, I would’ve been in the same boat as you. But as I’ve learned more about how conventionally grown produce is saturated in pesticides & chemicals then coated with waxes, I have become incredibly aware of what I put in my cart.  Consider the fact that fruits and vegetables contain a high percentage of water and that they absorb what sits on their skin or in the soil above and around them.  Inevitably, some of the pesticides and chemicals sprayed onto crops & the soil they grown in will make their way into the produce. Gross.

The dirty dozen is a list of the most sprayed & the produce which retains the most chemicals in their skin & flesh. Buy these ORGANIC.

Your taste buds & body will thank you. I was shocked at the taste difference between organic & conventionally grown produce on this list. Take grapes, for example.  I l-o-v-e grapes. When I grocery shop, I have to put them out of arms reach because I will the whole bag (unwashed! CRINGE!!) Organic grapes are much more plump & flavorful – they also last much longer.

The clean 15 are the produce items that are sprayed much less.  These foods are considered safe to buy conventionally grown.

The infograph I’ve attached to this post provides the list & some extra info about shopping organic.

Cheers,

Danielle