Bec’s Meatloaf (new and improved!)

This recipe is great for batch cooking so you have an easy meal to prepare that you can enjoy as leftovers all week long or freeze for those busy nights you just want to defrost.

Ingredients

  • 3 lbs grass-fed ground beef
  • 1/2 lb ground “pet food” (ground organ meats, they have to label it as pet food if the ground beef is under 70%)
  • 1 organic carrot, chopped in 1/2 inch pieces
  • 1/2 organic zucchini, chopped in 1/2 inch pieces
  • 2 teaspoons each of ground onion, garlic
  • 1 teaspoon each of sea salt, pepper, paprika, dried parsley, rosemary, and cumin (or Restore the Jing powdered Chinese herb extract)
  • *optional, add sliced Swiss cheese on top for last 5 minutes of baking

How to

  • Pre-heat oven to 375
  • Mix everything in a large glass baking dish and then press into a loaf
  • Bake for 45-60 mins
  • Add Swiss cheese slices for last 5 minutes of baking if desired (and you tolerate dairy well)

I love this recipe topped with crispy leeks. Enjoy!!

Serves 12-16

Breathing and your gut health

I’m keeping this short and sweet today: your breathing has tremendous impact on your gut health.
The vagus nerve, the longest nerve in the human body, connects your heart, brain and gut. It plays a key role in regulating your heart beat and breathing. When I help clients manage their stress and improve their gut health, one way I do that is through breathing awareness.

You see, when you breathe quickly and shallowly, you reinforce the stress response (if you’re breathing like this, it’s likely because you are stressed!)…and your body will release chemicals like CRH, the precursor to your primary stress hormone cortisol, that can damage your gut lining (leads to food sensitivities, digestive complaints, gas, bloating, reflux, possibly IBS).
So do yourself a huge favor right now and take some mindful breaths. Slow your breaths down, make them a little deeper and allow yourself an opportunity to re-center.
Do this often. Your gut will thank you!
Have a terrific week.

In health, & happiness
~Rebecca

Mint ice cream made from what?!

Do you like to enjoy a dessert now and then that doesn’t sabotage your energy, waistline, make your break out, or give you digestive problems? Me too! I’ve been doing some fun experimenting lately with cookbooks and online recipes and I really want to share this ice cream recipe with you.

Disclaimer: So as a rule for me and my family, sugar is a no no. We enjoy good health too much to risk it with something that has been researched to death to cause inflammation, problems with gut flora, weaken the immune system, raise blood sugar and cause energy drops (and usually mood swings)…the list goes on and on. Don’t we all have better things to do with our time than deal with these consequences? Well, thankfully there are a lot of people in this world that share this passion and they’ve experimented with tweaking recipes, using weird ingredients, and actually making things taste good. I’ll be sharing this mint chocolate chip ice cream recipe that I found online here. The one I originally made was from Maria Emmerich’s Quick and Easy Ketogenic Cooking and it’s very similar and delicious!
Photo credit KetoDietApp.com

Ingredients:

  • 2 large ripe avocados
  • 2 cups / 1 can coconut milk, preferably BPA-free cans
  • ½ cup powdered Erythritol or Lakanto or sweetener from this list
  • 1 tbsp vanilla extract or 1 vanilla bean (~ ½ tsp)
  • ¼ cup fresh mint or more to taste or 1-2 tsps mint extract
  • 1 package dark chocolate chips / bar dark 85% chocolate (3.5 oz)

How to:

Blend everything together and then pour into 8 containers and stick in the freezer until desired texture (3+ hrs) or pour into an ice cream maker if you have one and churn until desired texture.

Totally delicious, refreshing, and satisfying! A huge benefit of using ample high quality fat and keeping carbs/sugars very low is that a smaller amount is generally quite satisfying and won’t trigger cravings.
I hope you love this recipe. Wishing you a fabulous week!
In health, & happiness
~Rebecca

Could this sweetener be healthy?

Hi there! Today we are going to be talking about a sweetener that shows real promise for anyone looking to reduce inflammation, weight, and heal their gut.

First I want to recap about what we talked about last time and extend a special gift to you.
Last week I shared with you some true foundations for creating the health you want. I also opened up my calendar to you to book in an Unstoppable Health Discovery Session with me over the phone for free! A lot of you seem excited to get some extra help to push past obstacles and finally reach your health goals, so I’ve decided to open up 2 more slots. Click here and claim your free Unstoppable Health Discovery Session now. I would love to talk to you!

Have you heard of Lakanto?

I’ve been researching this sweetener and tried it out for the first time a few weeks ago.
Lakanto is the closest natural sweetener to sugar in terms of its taste and its usability. The two natural ingredients in Lakanto are non-GMO erythritol and the super sweet extract of the luo han guo fruit (aka monk fruit, used in China for centuries). This fruit’s extract is 300 times sweeter than table sugar!

Erythritol is better than other sugar alcohols because it is fermented. The erythritol in Lakanto is made by fermenting the sugar in non-GMO corn. Similar to xylitol, people can have diarrhea, gas and bloating with foods sweetened with sugar alcohols, but this tends not to be a problem with Lakanto. This may be because Lakanto is processed differently (fermented versus hydrogenated).

Health Benefits of Lakanto

·       Zero calories

·       Zero additives

·       No influence on your blood sugar and insulin (safe for diabetics)

·       A one-to-one ratio with sugar so it’s easy to measure and use in baking

It appears that if you aren’t cooking and baking with it, monk fruit works well as a sweetener and tends to be less processed than Lakanto. There are no reported negative effects~in fact, there are some health benefits associated with monk fruit such as inhibiting tumor growth, antioxidant, anti-inflammatory, and blood pressure regulation (all similar to stevia, except the aftertaste). As far as versatility with recipes, Lakanto has benefits over monk fruit.

If you are struggling with sugar addiction, Lakanto or monk fruit looks promising as a replacement. As with any sweetener, moderation is recommended and if you do try it and your body language tells you that it doesn’t agree with you, please listen!

In health, & happiness
~Rebecca

Hormone healthy banana chocolate ice cream

I had to share this AMAZING recipe with you: you can make it in your food processor in less than 5 minutes!

Ingredients:

  • 2 large ripe bananas, sliced and frozen solid
  • 1/3 cup raw milk (can substitute coconut milk)
  • 1/2-3/4 cup cream (organic strongly recommended)
  • 2 tablespoons collagen powder (Great Lakes or Bulletproof)
  • 3-4 tablespoons unsweetened cocoa powder
  • 1-2 teaspoons vanilla

How to:
Throw everything into a food processor or VitaMix and blend until smooth (see pic below). It’s that simple!! SO delicious!
I love the soft texture of this ice cream and that it uses bananas as the sweetener. Very rich and creamy. You can freeze it if you prefer a firmer texture. The collagen helps the texture after it is frozen, but I think it is best to eat it right after you make it. Enjoy!

In health,

Rebecca

Grain-free Taco Salad

This recipe is quick, easy, and delicious! One thing you will notice that is different is that there aren’t any refined starches or grains in it. I’ve found that for myself and many of my clients that it’s easy to get carried away with starches at meals and that leads to health symptoms like weight gain (or stalling weight loss), energy crashes, increased appetite, and sugar cravings. What you’ll love about this meal is that it is super easy to customize. If you do well with more carbs, then you’ll do great with more green leafies, cabbage, and salsa. If you do well with less carbs, these are great options that won’t spike your blood sugar and you can add a bit more fat and protein to stay balanced. Everybody wins!

Ingredients for taco salad filling:

  • 2 lbs grass-fed ground beef
  • 1/2 tsp-1.5 teaspoons of chili powder (depending on how spicy you like it)
  • 1/2 tsp onion powder (or 1/2 chopped yellow onion)
  • 1/2 tsp garlic powder
  • 1/2 tsp sea salt
  • Optional: Organic hot sauce to taste (I love Organic Harvest Foods’ Jalapeno Pepper Sauce)
  • Toppings: avocado or guacamole, sour cream, shredded cheese, olives, salsa or chopped tomatoes

Ingredients for taco salad base:

  • 1-2 cups of leafy greens and/or cabbage (crispy romaine is especially delicious)
  • Optional: organic whole or refried beans

How to:

  • In a large skillet, crumble ground beef and add spices. Cook on medium heat until meat turns brown, stirring occasionally (5-10 minutes).
  • While filling is cooking, wash and chop lettuce.
  • If having beans, heat those up in a small pot with a little coconut oil on the bottom to prevent sticking.
  • When meat is brown, turn off heat.
  • Put lettuce on plate, top with meat (and beans), and add your favorite toppings~avocado or guacamole, sour cream, shredded cheese, olives, and salsa or chopped tomatoes.
  • Enjoy!

Tropical Breakfast

Aloha! I’m enjoying a little vacay in Hawaii and wanted you to enjoy an easy tropical breakfast we’ve enjoyed several times. Generally, I like a hearty breakfast, so I was surprised that this one provided good energy and was really satisfying.

Ingredients:

  • 1 cup full-fat plain organic Greek yogurt
  • 1 small apple banana (or half a regular banana), thinly sliced
  • 1/4 cup macadamia nuts
  • vanilla creme stevia SweetDrops to taste (3-5 was good for me, I don’t like things very sweet)
  • optional: unsweetened shredded coconut on top

How to:

Put everything in a bowl and mix it up!
Delicious and satisfying, this breakfast is especially good if you do well with a little more fat with your meals. If you don’t, then it’s easy to cut back the fat by substituting low or no fat yogurt.
I hope you enjoy this easy breakfast! Also, I’m still collecting teleseminar input so please hit reply to rebecca@choosinghealthnow.com and share with me the #1 health challenge you’re having that you’d like help with.
Aloha!

In health,
~Rebecca

Detox Mojito

If you love refreshing beverages that help you naturally have more energy, don’t upset your stomach, and support your ideal weight then we have something in common!

I’ve always been a “lightweight” when it comes to drinking alcohol. In fact, I really don’t enjoy how I feel when I drink, so I just don’t. However, many of my clients were looking for healthier options when they were on vacation or if they were at parties so I’m going to share this great recipe for a virgin detox mojito with you today.

Detox ingredients and request

Mint and lime, 2 of the ingredients in this tasty recipe, are great for supporting detox. Though limes aren’t as strong as lemons for supporting detox (your body’s natural cleansing process for removing chemicals like food additives, pesticides, and metals) they’re still supportive and delicious. This mojito is also great with a combo of lime and lemon so feel free to experiment.
Before diving into the recipe, I want to ask you for a favor. Can you share with me your #1 challenge you have with your health? I’m putting together a free teleseminar in the next few months and I want to pick a topic that will provide HUGE value to you. Just hit reply and let me know. Thank you!
Okay, on with the recipe.


Ingredients:

  • 10 fresh mint leaves
  • Juice from 2 small limes
  • 2 teaspoons local raw honey OR liquid stevia to taste (5-10 drops of SweetLeaf plain drops)
  • 6 ounces sparkling mineral water
  • 1/2 cup crushed ice

How to:

  1. In a glass, muddle (crush) the mint, lime juice and honey or stevia drops–I like this brand because it’s made healthily, tastes great AND easy to travel with. If you’re out at a restaurant, one option is to ask the bartender to leave out the sweetener completely and add your own!
  2. Add crushed ice and then pour sparkling mineral water over ice
  3. Stir slightly and serve

Enjoy this great drink as a healthy alternative next time you want to kick up your heels.
Remember, please hit reply to rebecca@choosinghealthnow.com and share with me the #1 health challenge you’re having that you’d like help with. Thanks again!

In health,
~Rebecca

Simple, healthy snacks for traveling

Benjamin Franklin, “If you fail to plan, you are planning to fail” and this is especially true when it comes to having healthy snack options when you’re traveling!

I’ve done more than my share of traveling across the globe. What I’ve learned while traveling is that if I don’t bring healthy food along, sh*% happens. Can you relate? Someone gets “hangry”, flights are delayed, there’s traffic…you know how unpredictable traveling is! Everything feels worse if you are hungry and there’s nothing around to eat or all the options will make you feel like garbage. Who wants to start their vacation off like that?!
So today my friends, I’m going to share some tried and true travel snacks to support your energy, blood sugar, and peace of mind so that you enjoy your vacation even more.

Healthy Awesome Travel Snacks

  • Toasted coconut flakes with sea salt (dang is a great brand)
  • Plantain chips–I love the ones cooked in coconut oil like Terra.
  • Nuts and seeds (buy them in bulk at the grocery store and portion into baggies OR buy them in individual sized portions): Favorites are raw or lightly roasted nuts and seeds like almonds, pumpkin seeds, walnuts, and sunflower seeds. Sea salt is great (skip the heavily salted ones that say “salt” versus “sea salt” in the ingredients).
  • Sea Snax nori sheets
  • Nut butter pouches (Unsweetened almond or peanut butter), coconut butter
  • Jerky  (Steve’s PaleoGoods, Epic, Krave, Nick’s, The New Primal, Brooklyn Biltong, Think Jerky–I recommend making sure any brand you buy be free of MSG, gluten and lots of sugar)
  • Bars–I’m not the biggest fan of bars, but when you’re traveling, they can be a lifesaver! Some legit brands are JERF Bars, PaleoValley Collagen Bars, Primal Kitchen Bars, Harvest or Epic Bars

  • Pork rinds (quality organic brands like Epic)
  • And though there are many more options, I’ll end with this great cracker recipe (I often will quadruple the recipe before taking an overseas trip…and they’re usually gone within the week!).

I’m sure you’ll love these travel snack ideas as much as me and many of my clients do. Got your own that you’d like to share? Please email me and I’ll happily add it to the list. 🙂
Fun and healthy travels!

 

In health,

Rebecca

The weeds of health vs. The seeds of health: Which are you watering?

As I’ve been spending more time in my garden lately, both planting flowers and pulling weeds, it came to me that this is such a great metaphor for health! With my own health journey as well as every client I’ve ever worked with, there’s a process of giving the body what it needs to be healthy, and removing the obstacles getting in its way. Today, let’s take a look at how you can use this metaphor for creating the body and health you want.

What are your weeds?

Being totally honest with yourself, what are 1-3 things that you do weekly or even daily that are standing in your way to looking and feeling the way you want?
Common examples are grabbing unhealthy food or drinks on the go, going to bed too late, not scheduling time for movement/exercise, and eating late at night.

What are your seeds?

Likewise, what are the things you could do daily or weekly that would allow your health to grow and bloom into something you love and are proud of?
Common examples are grocery shopping weekly and making sure to buy healthy foods that can be packed for lunch or snacks, putting self-care into your calendar (scheduling movement breaks or workouts, reminders to drink water), and sticking with a consistent bedtime.

There’s a great quote by H. Jackson Brown, Jr. that says, “Remember that children, marriages, and flower gardens reflect the kind of care they get.” So does your health!

As I’m always trying to empower you to chip away at the stressful pieces that hold you back from your best health, I encourage you to pick 1 weed to pull and pick 1 seed you’re going to replace it with this week.

I’d love to hear what you decide to shift so feel free to connect with me and share how you are taking a step toward creating the body and health you really want.

In health,
~Rebecca