Don't take this protein powder! And a few good substitutes...

Many of you have asked for our advice in choosing a protein powder supplement. We usually recommend Garden of Life's Raw Protein, because of its great protein composition and high nutritional count. However, in our research, a very recent study has revealed that there may be a high level of heavy metals in their supplement. While this is very common in many powders,(here's an article from Consumer Reports) we were concerned about this one because we often recommend it and we also consume it ourselves. Because of the recent controversy (GOL is still asserting it's safety), we would like to recommend a few others for you to try, just to be on the safe side. If you are trying to bulk, we may recommend the Whey Protein, rather than the vegan options, however vegan protein will also help increase/maintain muscle. You can always skip the powders and choose to get your added protein from whole foods like lean meats, eggs, seeds and nuts.  A rule of thumb for determining protein consumption is between 1.0 and 1.7 times (the higher number for more bulk) your body weight in kg.

Regular and Diet Soda Contribute to Weight Gain

It’s no surprise to hear that sugar is addictive and can lead to a host of health problems such as obesity, Type 2 Diabetes, mood swings, malnutrition and inflammatory disease. Sugar is in almost every processed food, and abounds in soft drinks. On average, each can of soda contains 40 grams, or 10 teaspoons of genetically modified sugar, most in the form of high fructose corn syrup, an artificially produced, super sweet sugar derived from corn.  But what about the sugar substitutes? Are they just as unhealthy? 

Understanding food cravings and 3 steps to overcome them.

Choosing cookies over carrots does not mean that you lack all willpower. Cravings are powerful and it is normal (and frustrating!) to feel as though you don’t have much control over them. When we crave foods, it is our body's way of telling us that something is off - feeling out of balance. After indulging in cravings, one often feels a sense of shame, guilt or physical discomfort. Craving foods does not mean that you will never reach your health goals or lose weight. It is simply an efficient way in which our body communicates with us.

Gluten Free Chocolate Chip Cookies

Have a little sweet tooth, or need an easy recipe for a party or event, but you don't want to ruin your healthy eating habits for the new year? These are a great occasional solution - they are gluten free, low in sugar and really surprisingly, amazingly good. If there ever was a "healthy" cookie, this is it!
Here's the original recipe from a great blog called "Musings of a Housewife". I added and subtracted a couple of ingredients to make them a little more healthful, without taking away from the taste. They are little sweet protein balls - yum! After baking them, pop most of them in the freezer so they won't tempt you too much on your kitchen counter.

New Years Resolutions....

Happy 2013!

Everyone is busy making resolutions for the New Year... what is yours? If you haven't made one, here are a few tips: 

Happy 2013! New Changes for our family & business.

Happy 2013!

My hubby and I have started working together and are excited for what the new year has to bring. He's a personal trainer/massage therapist and I'm a health coach and LPC (Licensed professional counselor). Since we have merged our passions, we have been working with clients together and have watched them get healthy - faster. Integrating health, fitness & nutrition has proven to be a fast track to optimal health.

My Iphone and Eating - A Lesson in Mindfulness

Two nights ago when my hubby was working late and I had just put my baby to bed, I came downstairs and fixed a plate for dinner. I then started eating, got my Iphone, turned on some music, checked my email, went on Facebook, and was checking a text message... and then my phone died.  My kitchen was silent. My heart skipped a beat for a minute when I thought of all the great information I was about to miss on Twitter; and then I realized that I was WAY too plugged in. I had spent an hour cooking (granted, half of that was watching it simmer) my favorite veggie soup, only to not taste it as I shoveled it in reading status updates like, "I just went to target!" It was a reality check for me. Chill out and focus on my food. I opened a window and tried to mindfully eat and focus on the present moment. It’s  difficult to do, but it reaps major rewards when you get the knack of it.

When we eat mindLESSly, we tend to overeat, emotionally eat, and gain weight. 

We are so electronically plugged in our society - multi-tasking is a no brainer for most – especially parents. 

What is mindfulness? 

2 Powerful Stress Busting Tips

My background as a therapist is in treating stress and anxiety in young adults, which is why I like to integrate stress management into my health coaching sessions. Throughout my practice, I've learned tips to help people combat the symptoms. Most people struggle with anxiety and stress on a daily basis and never enter a therapist's or health coach's office. It can feel overwhelming, debilitating and frustrating.

Eating healthy, nutritious foods can definitely help manage symptoms, and there are many additional ways to help combat stress and anxiety. It just takes practice and repetition and support. Here are just two of my favorites...

1. Breath work. 

Black Bean Quesadillas

I am always looking for and creating no frills meals. Because we cook so much at home, I really try to create easy, fast, and affordable meals that everyone can eat. Here's an easy and really yummy recipe for Black Bean Quesadillas that everyone will love - including your kids (at least mine did!) 

This meal is loaded with protein (quinoa, beans, wheat tortillas and cheese) and nutrients. I used goat cheese because the proteins are smaller and easier for people to digest. You could substitute the cheese for another kind if you don't like goat cheese. 

My little girl helped me stir, and then fed some to the dog. : )

Ingredients:

(when selecting ingredients, organic is always better, but not necessary - though canned organic is actually more affordable than you think): 

1 can black beans - rinsed 

1 can chopped olives - rinsed

1 c. cooked quinoa - rinsed

4-5 oz. goat cheese

6 whole wheat tortillas 

3/4 c. salsa
1/4-1/2 tsp. ground cumin (optional)

1 avocado

Organic butter or oil for pan

This recipe is so easy, it's not worth a play by play.  

Put all of the ingredients (minus the avocado) in a bowl and mix. Another tasty addition would be a can of organic corn.

Schmear on the tortillas and place another on top. 

Brown both sides in a pan coated with an organic vegetable oil or organic butter. 

Cut with a pizza roller and top with avocado and extra salsa. 

Voila! A healthy dinner for under $10! 

Happy health!

Too busy to eat healthy? Here are 3 easy solutions

Have you ever looked in your fridge at the wilting kale and organic peppers that you swore you'd cook for your family and wonder why even try? I must admit, sometimes the thought of cooking and eating healthy, home cooked meals every day can be overwhelming. From wondering what to make or how to spice up an old recipe... one thing I've learned is that it's helpful to be organized and think ahead. This will help you avoid running through the drive through because "I have nothing at home to eat".

1. Stock up on frozen foods. 
Yes, fresh is better. But let's be real. Busy people need fast options that don't include Taco Bell. 

• Here's a few staples to keep around: 
• Frozen organic broccoli - super fast to make and an easy addition to any meal. Costco has a great deal on this. 
• Frozen veggie burgers (soy protein free) - try Dr. Praeger's California burgers. They are really good and my 15 month old devours them. They are non-GMO and contains only whole ingredients that you can pronounce. 
• Frozen organic fruit - once again - Costco has a great deal on Cascadian Farms frozen berries. This is perfect for making daily smoothies.

2. Cook in bulk. 

When you cook, make enough for 2-4 meals. This way you can skip a few days of cooking and still stay on track with your healthy lifestyle. Here are a couple of ideas.

• Vegetable Soups - you can basically throw in any veggies and canned beans that you have lying around. Saute onion and garlic in some olive oil, throw in the other veggies until soft, add some vegetable broth or water, a few cans of beans - bring to a boil then simmer.  You can add sweet potato to thicken it up. My little one can throw back some vegetable bean soup. 
• Black Bean/Quinoa Burgers - Make a bunch of these and either freeze or refrigerate and eat throughout the week.  Another one of my baby's favorites. 

3. Keep the staples in the house. 

This includes... 

• Dry, canned, or boxed organic beans
• Organic Rice and Quinoa
• Quinoa or whole wheat pasta
• Canned tomatoes for a quick pasta sauce. 
• VERY dark organic chocolate (at least 70% cocao) ;) A must in my household. 

Recently, I became tired of buying food and forgetting I had. I got this idea from my crafty cousin Chantal. It's really helped me organize and save money at the grocery store. It's really easy to make too. Just buy any frame and use scrap-book paper for a background and cut out the details. I was super thrifty and got some  paint swatches from Home Depot to add in a few other colors for the flowers. : ) 

If you replace one fast food meal with home cooked plant based foods per week- you are doing you and your family a great service. 

Happy health!