After finding out about my sons long list of food allergies I had to start improvising and fast! He was losing weight because there just wasn’t enough for him to eat. I felt guilty feeding him the same foods everyday so I got creative. It took a lot of experimenting but I finally found a few recipes that he liked. Most allergen free foods taste like chalk. Luckily these were a winner!
1/2 C apple sauce
1 1/2 C Gluten free flour (I use King Arthur’s)
1 tsp Baking powder
1 tsp Baking soda
1/2 C brown sugar
1/2 tsp Cinnamon
1/2 tsp Salt
1/2 tsp Vanilla
3 tbsp vegetable oil or canola oil
1 tbsp water
*I like to garnish the top with gluten free oats
Mix dry ingredients and wet ingredients separately then combine. This recipe will make 12 muffins if you use 1/4 C batter in each muffin mold
Nutritional organic foods, thoughtfully sourced and flash frozen to retain vitamins and minerals. There is a large variety of combinations to choose from. Smoothies, soups, lunch bowls, oat bowls, chia bowls, snacks, lattes and flatbreads.
In each item description you can find a list of ingredients, nutritional values and holistic benefits. An example of a holistic benefit would be the anti-inflammatory properties is a soup or immunity boosting power of a smoothie.
To order you can choose from 3 plans: 9 items, 12 or 24 items delivered weekly or monthly. Everything arrives frozen with preparation instructions. You can skip orders whenever you like or cancel. You can pick the delivery date and even set up reoccurring deliveries. You can also pause your account for when you’re on vacation!
As my husband says, “you love convenience.” Well Yes I do! I work 4 jobs, clean, cook and attempt to have a social life. Convenience is a key to my life. I have composed a list of my errand remixes in hopes that it helps one of you!
Instacart. If you haven’t heard about Instacart this is how it works: You register on their website to see what stores deliver to your area. Pick 1 store, pick your items, pick your delivery time, food appears, Voila! My favorite feature in Instacart is that they save the list of foods you ordered previously which makes re-ordering incredibly easy. It tells you what’s on sale, there are catering options and if you buy a certain amount of one item you can get free delivery. However, delivery is usually $4-7 so it’s really not that big of a deal to pay for it. If you click this link you will get $10 towards your first order. YEY!
2. Amazon Prime. My husband eats what I’m estimating is about 15lbs of food per day. That means I have to keep A LOT of quick side dishes and healthy snacks in the house or I have a hangry husband on my hands. Amazon prime will deliver your pantry staples in 48 hours. Here are links to some of my favorite clean eating essentials. (click on the photo)
Seeds of Change Rice & Quinoa: Protein packed, ready in 90 seconds, low sodium. Can it get easier than that?
Edamame Pasta: Another protein packed favorite and alternative to regular pasta. It does have a similar carb count as regular pasta but a healthier glycemic index, higher fiber and protein.
Lorissa’s Kitchen Jerky. I love this jerky! It comes in a variety of flavors and I keep it in my desk at work. Yes jerky has a higher sodium content but it’s just a snack not meant to be eaten daily. Treat yourself!
Hemp Hearts. Hemp seeds are full of protein and fiber. They are a great additive for yogurts, smoothies and cereals. I like to add them to yogurt with fresh fruit.
Planters nuts snack bags. Pre-portioned and full of healthy fats and protein, nuts make a great snack. You can throw them in your purse or keep them in your desk. Eat them after a workout or while shopping!
Goji berries. This is considered a super food due to it’s high antioxidant content. They are a little high in sugar so use them sparingly as a yogurt topping or mixed into a smoothie.
Chia Seeds. Chia seeds contain protein and fiber which keeps you feeling fuller longer. I like to mix these with unsweetened coconut milk and create a pudding. It sits over night and then you have pudding for a week! AKA Healthy dessert.
Roasted Edamame. Protein is a key factor when it comes to snacks. You want to feel full until you’re next meal. Edamame has a high protein content without much sugar or salt.
3. The gym. With my crazy schedule I don’t always have time to go to the gym so I had to create a small home gym area. With a mat, bands, a few weights and a stability ball I have managed to stay in shape. Here is a list of equipment that is fairly priced and I use on a regular basis.
Stability ball: Great for Abs, lunges, squats, core and it comes with a book of exercises and instructions on how to use.
Ankle Weights. I recommend these weights to all my patients with knee pain. They come in a variety of weight levels and sizes. You can maintain your quad and hamstring muscles by performing hamstring curls and leg extensions at home. These are the main stabilizing muscles of the leg, they protect your leg from injury and maintain the alignment of your knee cap. You can also wear them around the house while you clean-like I d, LOL.
Yoga Mats. It’s important to protect your back when laying on the floor. Using a cushioned yoga mat can give you just enough bounce. You can use this for stretching, abs, plank exercises etc
Booty Band. This is essential if you want to build your booty! I had no idea how important and effective bands were until a former trainer introduced me to them. They supply resistance to exercises and help you activate your glute muscle. Most of us are quad dominant which means while doing leg exercises your legs/quads take on most of the exercise. However, if you activate your glute before exercising you’ll have a greater increase in your glute muscle and toning. Booty band = better booty
Resistance Bands. You can use these to tone your arms, back and legs. This set comes with a list of exercises and instructions. These are so light weight you can bring them with you when you travel.
Booty Bands. Yes I mentioned these already but this is a different version. These are a lighter weight, rubbery version. They’re great for traveling and easier to use when you’re wearing shorts. They stick to your legs and won’t ride up or roll up. So if you’re a workout shorts girl you might prefer these.
Après has been a lifesaving gem I found online about a year ago. Having numerous food sensitives and being unable to consume enough protein in my diet to gain muscle has always been a challenge. I use these drinks as breakfast when I’m in a rush, as post workout recovery drinks and occasionally as dinner if I got home late and don’t want to eat a full meal before bedtime. (These are my personal methods not dietary recommendations. For that you should consult your health care provider)
I have been recommending Après to my patients since I’ve tried them. With 4 flavors and a world of nutritional benefits in my opinion there is no downside to these drinks.
Let’s talk about the ingredients. Full list in order of content (Mint Cacao flavor-because it’s my favorite and it’s sitting on my desk right now): Filtered water, organic coconut water, plant protein blend (pea, chia, cacao, hemp), organic virgin coconut oil, natural flavors, organic coconut sugar, organic cocoa powder, organic sunflower lecithin, electrolyte blend (potassium phosphate, sea salt) organic Madagascar vanilla extract, organic monk fruit extract and gellan gum.
Organic coconut water and virgin coconut oil are packed with metabolic fats. You’re probably thinking oil is a fat. Not all fats are the same! This form of fat categorized as medium-chain triglyceride (MCT). There are numerous benefits of adding MCT’s to your diet I outlined a few here:
Promote weight loss: They make you feel fuller longer, prevent obesity, are processed by your body in a way that requires you to burn more calories and people that consume them on a regular basis usually have a decrease in their waistline circumference.
Have 10% fewer calories than other fats such as those found in nuts
Ketogenic friendly: This fat is metabolized into ketones and not body fat.
Ketones can pass through the blood brain barrier supplying your brain cell with energy
The body can process them into instant energy
They can optimize the growth of good bacteria and support gut lining
They can reduce the amount of lactic acid build up following a workout. One study found that athletes who took 6 grams or about 1.5 teaspoons of MCTs with food before cycling had lower lactate levels and found it easier to exercise. Furthermore, the study found that taking the MCT oil before exercise may help you use more fat instead of carbs for energy
They help people with Alzheimer’s disease and in prevention. Alzheimer’s disease impairs your brain’s ability to use sugar. An MCT ketogenic diet offers an alternative energy source: ketones. This allows brain cells to survive better. It also blocks a receptor in the brain that causes memory loss.
Many autistic children benefit from ketogenic diets. One study found positive overall improvements when a ketogenic diet was followed for 6 months. Après can be used as part of ketogenic diet. It’s also gluten free which is occasionally recommended for children on the spectrum.
MCTs have been shown to reduce fat storage and increase fat burning. One small Chinese study of 40 people with diabetes found that those who consumed MCT oil daily had significant reductions in body weight, waist circumference and insulin resistance
Cacao has 40 times
the antioxidants of blueberries. Yes, you read that correctly 40 times!! There
is a scale called an ORAC score that measures the ability of an antioxidant to
absorb free radicals (toxins that come from pollution and our environment)
which can lead to disease such as cancer.
Cacao has a score of 98,000 per 100g where blueberries have a score of
Cacao also has the
highest plant-based source of iron, at 7.3mg per 100g. For comparison, beef and has about 2.5mg
per 100g and spinach at 3.6mg per 100g. It also has one of the highest plant-based
sources of magnesium. Magnesium helps turn glucose to energy and is a heart
healthy mineral. It also happens to be the most deficient mineral in the
Western world. It’s also high in calcium
and a natural mood elevator.
The last ingredient I’m going to review is Plant protein. People that eat a diet
that is rich in plant proteins tend to have lower risk of heart disease,
reduced risk of type 2 diabetes, lower body weight, lower cholesterol, lower
blood pressure levels, lower risk of stroke and cancer. This of course would
only benefit you if you use Après as a substitute for an animal protein for one
or more meals a day. For example, instead of having a chicken salad you could
have an Après drink and green vegetable salad instead.
As a workout recovery drink Après not only replenishes your
energy with its MCT’s but with electrolytes. Hydration is an often-misunderstood term. Hydration is the ability
to absorb water not just drinking water as it’s often misused. You are not
hydrated if you drink water, you are hydrated when your body absorbs it. To
absorb, use and maintain body water you
need electrolytes to maintain the balance on a cellular level. Sodium
maintains fluid balance, potassium prevents cramping, calcium regulates muscle
contractions and heart rhythm, magnesium relaxes the muscles and bicarbonates
delay fatigue and enhance endurance. Après contains all these key ingredients.
In addition to the electrolytes mentioned Après also contains 2g of fiber, only 14g of carbs, vitamin C, 25% of daily value of Iron and phosphorus.
Why do I love the
taste of Après?
All the Après drink have a smooth velvety texture. They’re not watery or so thick you can’t swallow them. No chunks! You cannot taste the protein. In other drinks I’ve tried I felt like I was drinking liquid chalk (gross). I also like that they’re cold which is great when you know you must eat something but you’re feeling a little under the weather. Your stomach tolerates cold drinks much easier. Some people get nauseous after they work out and cold fluid is all they can get down. Water is great but doesn’t replenish your electrolytes and sports drinks have so much sugar they can make your nausea worse or cause a sugar spike that’s followed by a plummet.
Après has 4 flavors: Sea Salt Chocolate, Mint Cacao, Vanilla and Cold Brew Coffee. My personal favorite is Mint Cacao which has a very slight Mint taste. They are all Non-GMO, vegan and gluten free. They taste best shaken and chilled in the refrigerator or over ice. I have mixed them with crushed ice in a blender before and partially frozen as my version of ice cream. You can take the dairy away from the girl but no the ice cream craving! You can purchase Après online here .
I have been selling this product in my office as mentioned
before for my clients. However, we can’t stack large cases, so we suggest
ordering online if you fall in love with them like I did.
Lastly, this post was not sponsored by Après. This is my
personal and medical professional opinion on the product. You should always
consult with your own medical provider regarding your diet.
Sweet Potato Toast is healthy breakfast or snack that’s also gluten free, vegan, paleo and whole30.
Tip: When buying the sweet potatoes try to pick large round ones. They’re easier to use and slice.
Wash and Peel the potatoes
Slice them 1/4 inch thick. Thicker won’t cook all the way through and thinner will fall apart. (if you accidently cut them too thick no worries! Poke holes in the potatoes with a fork and microwave for 30 seconds before toasting)
Turn your toaster up to the highest setting.
Toast your slices twice each. They should be a light golden brown when finished. If not throw them in for a third round.
For the long pieces that don’t fit in the toaster, just flip them around for the second round of toasting.
Tip: You can pre slice the potatoes and keep them in a ziploc bag in your refrigerator. They can last up to one week!