May 14 2013

The daily habit that is terrible for your body {and how you can easily eliminate it}

Over 50% of Americans drink it daily, which means more than half of you reading this post include this habit into your everyday life. What is the terrible habit you ask?! Drinking coffee.

Quitting coffee isn’t easy. When trying to eliminate coffee from your diet you typically find yourself tired and with a headache. Sometimes you might be so cranky and irritable you find yourself having to restrain from snapping someone’s head off (don’t deny it – you know you’ve been there before….). In today’s post, I’m going to share with you 4 simple ways that can help you kick your coffee habit to the curb – with minimal side effects.

I have been coffee free for a year and a half now, but I do indulge in a small cup from time to time as a treat. When I cut out my daily cup the first few days were rather difficult (I’m not going to lie), but once I got through the first week my body realized it didn’t need the coffee anymore. I now have more energy than I ever did when I drank my daily cup-o-joe. 

Now when I have coffee it's an occasional special treat - like on this freezing cold day in the Winter

Now when I have coffee it’s an occasional special treat – like on this freezing cold day in the Winter

You might be asking yourself, “Why would anybody want to stop drinking coffee?!” and the answer is simple: It is not good for your body. Period. 

Coffee dehydrates you. 

Coffee burns out your adrenal glands (the part of the body that regulates hormones associated with stress and cortisol). 

Coffee causes anxiety (see previous sentence). 

Coffee reeks havoc on your digestive system.

Coffee causes vitamin and nutrient deficiencies in your body.

Coffee creates blood sugar swings in your body (ever wonder why you get a rush of energy, then a few minutes later you feel exhausted?).

Coffee causes emotional mood swings. 

Eliminating this not-so-good for you substance is probably simpler than you think. Below I will share with you my 4 top tips for eliminating your need for coffee. These are 4 things that I incorporate into my life everyday that help keep me coffee-free. 

1). Get some supplements. 

Did you know that approximately 80-90% of all Americans are vitamin and nutrient deficient? It’s not just folks who eat the “Standard American Diet” (SAD) of boxed and pre-packaged food, either. Even folks who eat a whole foods diet can be vitamin and nutrient deficient for number of reasons – time and distance traveled from field to fork with vital nutrients decreasing as each day passes, toxic pesticides being sprayed on our food not only harming the bad things, but the good nutrients as well, to name a few. Taking a high quality multivitamin can help provide your body with the correct amounts of vitamins, minerals, and nutrients that your body needs to fight off diseases such as diabetes, cancer, and heart disease. AND these vitamins, minerals, and nutrients your body a boost of energy. Since I have incorporated high quality supplements into my daily health routine, I’m happy to say my energy levels have sky-rocketed! Not sure what you should be taking? I invite you to take this free health assessment to see what supplements are recommended for your body type. 

I call this my afternoon pick-me-up. Green smoothie + supplements - keeps me going through the afternoon and evening slump!

I call this my afternoon pick-me-up. Green smoothie + supplements – keeps me going through the afternoon and evening slump!

2). Get moving. 

Incorporating exercise into your daily routine gives you the energy boost you need to make it through the day. This does not have to be strenuous activity – even something as simple as a 20 minute walk gets your blood pumping and your heart thumping! I start most days off with a 30 minute walk with my dogs, and get in other activities, like running, fast-paced walks, yoga, swimming, and biking whenever I can find time in my schedule – typically a few times a week.

3). Get some rest.

Your body needs 7-8 hours of sleep each night, and you need to allow yourself these hours of rest. Illness and disease attack the body when it is rundown and tired. The more sleep you get, the healthier (and more energized) you will be!

4). Get your greens in. 

Every day my diet looks something like this: green smoothie for breakfast, salad for lunch, and greens somewhere in my dinner. Of course I include protein with each meal, but greens are the basis of my diet. Greens are loaded with vitamins, minerals, and nutrients that are important in keeping my body energized and ready to go. You can never have too many greens!

Looking for a tasty way to get in your greens? Try my Aloe Smoothie!

Looking for a tasty way to get in your greens? Try my Aloe Smoothie!

My next blog post will go into more detail on Spring greens that are currently in-season and can be easily added into your daily diet. I’ll even share with you one of my favorite, incredibly simple Spring green recipes that is sure to keep you energized – so stay tuned!

Are you a coffee drinker? If so, how many cups do you have each day? And if not, how do you stay energized? In the comments below please share your coffee experience. 

Be Sociable, Share!
May 7 2013

Pilates for Weight Loss {Guest Post}

Today I’m so excited to share with you a guest post from my friend, and fellow health coach, Kelly Roberts. As a certified Pilates instructor, Kelly is going to share with you her tips for Pilates for weight loss. Take it away Kelly!

People don’t always consider Pilates as a weight loss program, but I always say those are the ones that have never tried it! ;) Pilates is an exercise system that focuses on building strength and flexibility. It elongates the body to create long lean muscles, improves posture and balance, prevents injuries, and is used for rehabilitation for surgeries, chronic illness, and pain.

Kelly Guest Post

Committing to Pilates will help you lose significant weight and inches, give you a trimmer appearance, burn calories, and helps build muscles without bulking. Doing Pilates while changing your diet to incorporate more whole foods such as fruits, vegetables, whole grains, beans and lean proteins allow you to see quicker and more effective results.

Pilates builds core strength focusing on the abdominals or “powerhouse.” When the abdominals are strengthened, they improve your posture to help you stand up straighter and pull your belly in. Straightening your posture allows you to elongate the body, giving the illusion of being slimmer and actually taller, by emphasizing length and good alignment. Just by standing up straight and pulling your belly in alone, can give the illusion of losing 5-10 pounds! Our continual bad posture from long days in cars and many hours of sitting at a computer cause our shoulders to round forward, our bellies to protrude, giving the affect that we are actually heavier than we truly are.  By learning to pull your “belly button to your spine” (this is what you will hear a lot in Pilates class) and by deepening the abdominals, this in turn helps them to become stronger more quickly.

Pilates promotes lateral breathing, focusing on breathing through the lungs and rib cage instead of the diaphragm, strengthens the abdominal wall, engages the core, and flattens the belly.

Although Pilates is not aerobic exercise, most people incorporate cardio work to maximize weight-loss. Pilates is a building exercise, starting at a beginner level, as you begin to learn the correct positions and flow, you increase the intensity of the workout to intermediate and advanced positions. Adding small equipment can also help build muscle and burn more calories. There is also large equipment; reformers, Wunda chairs, cadillacs, and ladder barrels all increase the intensity of a Pilates workout to increase the results of your workout.

Here’s the catch for Pilates though, by decreasing resistance you actually have to work harder to maintain control and balance, focusing more on the core! Pilates is also great because it can be done anywhere, home, studio, hotel room, and parks, even on the beach! And it’s perfect for men and women, young and old, people with Parkinson’s, MS, hip replacements, pregnant women, even athletes. Just be sure to do your research first and find a certified instructor that specializes in what you plan to focus on.

Kelly guest post2

Pilates Exercise:  Chest lifts

  • Start by lying on your back. Legs hip width apart, heels in-line with your sits bones. There should be a small hand space between your lower back and the mat. So it should feel like you’re balancing on the knotty bones of your hips. (this is called neutral pelvis) You don’t want your lower back smashed into the mat, this causes the abs to turn off and the glutes to engage and take over.
  • Interlace your fingers and place them behind the knotty part of your neck and head are going to rest in your hands. Elbows are out wide.
  • Take an inhale to prepare and deepen your abs. (sink your belly button to your spine)
  • Exhale as you lift your head and chest up into flexion. Remember to stay in neutral pelvis, engaging your abs is going to give you the strength to lift yourself into the position. Remember to keep elbows out wide so not to pull on your neck.
  • Now take an inhale and flatten your belly again. Exhale as you slowly roll back to the starting position again. Focusing on your breath will deepen your core and close down your rib cage. Causing your abdominals to fully engage. Go slow and at your own pace. Slower with resistance (against gravity) shows more results. Small range of motion and focus is where you see results. Repeat for up to 10 repetitions.

About Kelly Roberts

kelly's headshot2012Kelly is a Certified Holistic Health Coach and received her training from the Institute of Integrative Nutrition in New York City. Fueled by passion, she founded her holistic health practice, Balanced Living Health and Wellness. She educates and teaches her clients and the community the life changing benefits of living a healthy lifestyle. Kelly is also the owner of Pilates on the Beach in Ocean City, Maryland. She is a Certified Pilates instructor by world renowned Body Arts and Science International. BASI Pilates ® For the past eight years, she has specialized in Pre and Post-Natal, athletes, rehabilitation, and clients with chronic illness. She also offers private one on one sessions, as well as in-home training. Kelly first discovered Pilates twelve years ago after a serious car accident left her with debilitating back and neck pain. She incorporates the Pilates method into her teaching and daily practice to maintain movement, a healthy lifestyle, and to live pain free.

Kelly holds a Bachelor of Arts in Communications from Salisbury University with a concentration in Mass Media. Her passion for nutrition and food lead her to Alissa Cohen, where she studied to become a Certified Raw Chef. She enjoys incorporating raw foods into her diet and sharing her knowledge with her clients, friends, and family. Also a Certified Master Gardener, she understands the importance of fresh, local foods and knowing where your food comes from. Kelly offers gardening knowledge, advice, and hands on training through community gardens and edible school yards for the local community.

Kelly Also works as a freelance writer and blogger. She has been featured in Charleston Home Magazine, Landmarks, Grand Living, and multiple local newspapers and magazines. She is also a contributing writer to online magazines Isla Magazine and Good Clean Fun Life. Kelly just recently published her first fiction novel, “The Road to Chianti.” Visit her site to grab a copy or for upcoming book signings and events. www.kellyhughesroberts.com. Kelly also has a successful health, nutrition, fitness, and organic gardening blog. www.farmfoodieandfitness.com. When she is not working she loves to garden and cook. Kelly resides in Berlin, Maryland with her husband and two small children.

Be Sociable, Share!
May 3 2013

You need to try this

{This recipe originally posted on Isla Organic}

Today I wanted to share with you one of my go-to recipes – a recipe I make often and has quickly become a big hit among my friends and family who I’ve made it for.  My Rubbed Kale Salad (recipe below) is a must-try recipe – trust me on this!

Why do you need to try this recipe? Here are 5 reasons:

  1. It is easy to make and takes less than 10 minutes from start to finish
  2. It only uses a few ingredients
  3. It is versatile (topping and dressing options included! But I want you to play around and have fun with it! Get creative!)
  4. You can make it in large batches and serve it throughout the week. It stores really well in the fridge because kale is a hearty green – it doesn’t wilt like most greens do.
  5. Kale is a superfood and is incredibly good for you. I could go on and on about the health benefits of kale, but instead I’ll give you the link to this post where I did just that last year :)

Rubbed kale salad2

 

Rubbed Kale Salad

Ingredients: 

1 bunch of organic kale

1/2 tsp. sea salt

 

Directions:

1. Wash and dry kale and remove leaves from stems.

2. Cut kale leaves into thin (about 1/2”-1”) strips.

3. Place cut-up kale leaves into a large bowl and add the sea salt.

4. Using your hands, massage the kale leaves until they begin to reduce, about 2 minutes. Sometimes liquid may form.

5. Let sit for 5 minutes, and pour out any liquid that may have formed.

6. Top with your favorite seasonal toppings and homemade dressing, ideas below.

 

Topping options:

1. Sun-dried tomatoes, sunflower seeds, Parmesan or feta cheese

2. Apple or pear slices, walnuts, shallots

3. Shredded chicken, onions, cherry tomatoes

4. Oven-roasted root veggies (sweet potatoes work really well), onions, pumpkin seeds

 

Dressing options:

1. 2 tbsp. extra virgin olive oil, 2 tbsp. lemon juice

2. 2 tbsp. extra virgin olive oil, 1 tbsp. pure maple syrup, 1 tbsp. apple cider vinegar, 1 tbsp. Dijon mustard

3. 2 tbsp. extra virgin olive oil, 1 tbsp. balsamic vinegar, 1 tbsp. pure maple syrup

 

Like my shirt?! :)

Like my shirt?! :)

 

Did you like this post? If so please share it with your friends, family, and coworkers by using the social share buttons below! Have a fabulous day! xo Andrea

 

Be Sociable, Share!
Apr 30 2013

Peanut Butter and Jelly Bites

The inspiration for this post comes from two places…. 1). The overwhelming response to everyone’s love for my Magic 5 Snack Bites and 2). My inner child obsession with peanut butter and jelly sandwiches. I have combined the two to bring you a very tasty new recipe – Peanut Butter and Jelly Bites.

Two weeks ago I shared with you my love for travel, well this week I want to share another love of mine – PEANUT BUTTER. I love me some creamy, gooey, rich peanut butter. I love it on sandwiches, I love it in desserts, I love it on bananas and apples, and I really really love it with chocolate.

But guess what…. these Peanut Butter and Jelly Bites have NO peanut butter in them…. say whaaat?! I did this for two reasons:

1). Peanuts are one of the most heavily sprayed crops in the US – a little shocking, isn’t it?! That’s why when it comes to peanut butter, ALWAYS buy organic – don’t skimp here folks. The extra $1 per jar is totally worth it in this case. You want to keep those toxins out of your body (and your children’s bodies!)

2). A lot of folks are allergic to peanuts. Peanut allergies can be severe and scary. I wanted to make a recipe that (hopefully) everyone can enjoy, without compromising the taste AND while keeping it super healthy (of course).

My Peanut Butter and Jelly Bites have no added sugars (sweetened with dates), contain superfoods (goji berries and flax seeds), are peanut free (use sunflower seeds instead), are gluten free, are packed with protein, and are soooo freaking good. Seriously. I almost at them all in one sitting. I had to step away.

Peanut Butter and Jelly Bites

Peanut Butter and Jelly Bites (minus the peanuts)

Prep time: 2 minutes

Cook time: 1 minute

Ingredients:

  • 1/2 cup sunflower seeds (raw, hulled, unsalted and organic)
  • 2 Tbsp. ground flaxseed
  • 1/2 cup goji berries
  • 1 cup dates (about 8 dates, add more if the mixture isn’t sticky enough)
  • Pinch of sea salt

Directions: 

  • Add all ingredients into a Vitamix, high speed blender, or food processor, and blend on high until everything is in small bits (about 30 seconds – 1 min.)
  • Take a tablespoon full of the mixture and press between your hands until it is packed down. Then mold it into a ball. (If you’re having trouble, check out this recipe for step-by-step instructions)
  • Repeat until all of the mixture is used up.
  • Enjoy!

Did you like this recipe? If so, please share it with a friend or family member via the social share buttons below! Thanks for reading! xo Andrea

Be Sociable, Share!
Apr 26 2013

Be the healthiest person you know

21 day event me and liz

Want to be the healthiest person you know? Then join me and my dear friend Elizabeth Rider for a 21-day online event where you will learn how to eat, what to eat and why to eat it. You’ll learn everything you need to know about food and nutrition in 21-days flat. After completing the first session of this program, I can honestly say that you get beyond your money’s worth – I was literally blown away by the amount of information Elizabeth shared with us all – wowza! I am on my way to being the healthiest person I know, and I want you to be beside me.

Elizabeth quoted me on her site when I said, “One thing is for sure, I learned WAY more than I thought I would. I don’t know what I’m going to miss more, the informative videos, the recipes, or the daily love delivered to my inbox. For the first time I’m now on the path to becoming the absolute best version of myself possible.”

Here’s what some other folks had to say about the program:

“As the mother of two young children I want to lead by example and this program gave me all the tools to teach them how to be healthy. I can really feel that what I learned will bring long lasting results, thank you!”

Olivia Commune, 28, Brand Manager, Montreal QC

“This program has been truly life-changing for me in SO many ways; I can’t even verbalize the profound changes it made in my life. The materials were easy digest & VERY educational; everyone should do this program.”

Jill Quarles, Manager, Olive Branch, MS

This is my favorite quote of all, from Elizabeth herself – I just love this woman!

“The first session of my 21-Day Clean Up Your Diet™ Online Event was so incredibly successful that I’ll be hosting it again in May. Over 100 people just completed the April session and the same word kept coming up in their feedback: profound.

I was tearing up every time I read participant’s comments; the changes that they made not only in their eating habits but also in their overall lifestyles have been significant. We had women of all ages join–from young moms in their 20s to corporate executives in their 60s. Each of them found new ways to live happier and healthier.

I can’t wait so share this program with even more people; I feel so BLESSED that this is what get to do every day.”

If you are ready to commit to yourself, your health, and the health of your family, all of the details of the program can be found here. Registration is now open and you can register here until May 3rd at 11pm EST. DON’T MISS OUT on this amazing opportunity! 

See you in the forum! xo Andrea

 

Be Sociable, Share!
Apr 23 2013

Healthy food shopping – there’s an app for that.

Want to purchase healthier foods at the food store, but don’t know where to begin? Do you often look at the 50 different kinds of granola bars on the shelf and wonder which one is the healthiest option? Have you ever held a jar of your child’s baby food, or a bag of their snacks, and wondered if it was the best choice for them? 

If you’ve answered yes to any of these scenarios,  I have a solution for you. There is an app that will help you make your shopping trips so much easier, and will help you pick out the healthiest foods – it’s called Fooducate.

The Fooducate App is easy to use, FREE, and comes in versions for both Apple and Andriod. If you don’t have a smart phone, you can also use the online version by typing in the UPC code before/after going to the food store.

The app is extremely easy to use. All you do is scan in the bar code and a screen will pop up like the one below:

Screen shot for the app

I have the iPhone app and the pages are clear and easy to read. The pages highlight important facts to be aware of, like if the product contains high amounts of sugar or sodium, if it contains artificial ingredients, etc. The product is also graded with A being a good, healthy option for you to purchase, and an F being a very unhealthy option for you to purchase.

My favorite part is that if you scan a product and it comes up with a grade that you don’t like, you can click on a list of alternatives. I found this option really handy when I was purchasing peanut butter at a food store. I was trying to decide which brand to purchase and after scanning 3 choices, I found Teddie Peanut Butter with an A grade that only had two ingredients: organic dry roasted peanuts and sea salt. I also liked the fact that the peanut butter is locally made in Massachusetts, and was reasonably priced. After educating myself on the best option, I purchased the Teddie Peanut Butter and was happy with my decision.

The Fooducate app is user friendly and it helps me make informed decisions at the food store. It makes shopping for healthy foods a lot easier, because it takes the guess work out of selecting the better foods.

I have a challenge for you all this week: use the Fooducate app to purchase the ingredients for a new recipe, like my Healthy Sloppy Joes {pictured below}. This recipe is great for making in bulk and making once, eating twice – it stores really well in the refrigerator. Just store the mixture into a container and put it on the roll(s) right before serving.

healthy sloppy joes

 

 

 

 

 

 

Did you find this article useful? If so, share it with a friend or family member so they can save time on their next healthy food shopping trip. Thanks for reading! xo Andrea

Be Sociable, Share!
Apr 18 2013

Healthy Eating During Travel {Guest Post}

For those of you who don’t know me personally (yet), I want to let you in on a little fact about me…. I LOVE to travel. It is one of my favorite things to do – next to cooking and eating, of course. I get seriously antsy when I’ve been home for too long, and I like to plan weekend getaways once per month. 

That may sound like a lot to most of you, but I am lucky enough to have friends in nearby States, so a lot of the time my traveling adventures involve visiting the people I love. The other times I camp (in the warmer months), travel for business, or go on adventures with my hubby. Whatever the case may be, it’s safe to say that traveling is a serious passion of mine. I absolutely love exploring new places and meeting new people. I think I was a nomad in my past life. 

My husband and I at Cat Island this past Christmas - our latest traveling adventure

My husband and I at Cat Island this past Christmas – our latest traveling adventure

Now that I have embraced a healthy lifestyle, I try to stay on track as much as possible when I’m traveling so I feel my best and can enjoy my travels to their fullest. A few months ago I wrote Tips for Staying Healthy While Traveling, and today I am excited to share with you a guest post from Cole Millen. In this article, Cole gives examples on how you can eat healthy during your traveling adventures. With April vacations in full swing, and summer vacations on the horizon, I thought this article would be perfect to share with all of you. Enjoy! 

Healthy Eating During Travel

As exciting as it is to travel, it can be somewhat of a concern when you’re trying to maintain a healthy diet and lifestyle. Being on the go can disrupt your regular routine and almost always prevents you from preparing your own healthy meals. With no refrigeration and little available space, you may feel that your only option is to subsist on junk foods that are loaded with calories but aren’t nutritious or satisfying. Fortunately, all you have to do is be creative. Here are some ways to find healthy eats during travel.

Flying

When you have to wait hours for your flight to arrive, it urges to compulsively snack on sugary treats can be overwhelming. Instead of tormenting yourself, walk around and check out the various shops in the airport. The sheer size of airports means you’ll get some decent exercise and it’ll keep your mind occupied and off of food. This is also a great time to pick up some souvenirs or gifts for loved ones. If you do get hungry, find the healthiest restaurant possible to dine at.

When you’re actually on the plane, your options are a bit more limited. Here, it’s important that you have healthy snacks on hand such as nuts, fresh or dried fruit, a sandwich or a salad. For long flights that provide meals, consider ordering fish or chicken, as these are generally lower in fat and calories. Furthermore, there may be meals available for people with special dietary needs. These are typically healthier than the standard fare.

I make Magic 5 Snack Bites to bring on the plane

I make Magic 5 Snack Bites to bring on the plane

Lodgings

Selecting a health-conscious hotel can be your diet’s saving grace when you’re traveling. For this reason it is pivotal to research the hotel and area you are staying in prior to departure. I have found in my travels that reading reviews from other travelers proves to be most valuable when looking for a valid source with no biased opinion. I recently took a trip to the west coast and with the help of reviews of the area I was able to find a hotel in Las Vegas with a complete gluten-free menu. Because the public interest in healthy living has increased sharply in the past several years, hotels have begun responding accordingly. Many now provide a wealth of nutritious, wholesome foods at their continental meals. They may also provide a workout area for you to use at your convenience. Restaurants near the hotel are also likely to have healthful options on their menu. However, instead of ordering room service, you can shed a few extra calories by picking your order up in person.

On the Town

When you’re away from your hotel for business or pleasure, it’s still important to make everything you eat count. At the beach, a business meeting or an excursion into nature, it’s best to bring your own snacks. Yogurt, fruit, nuts, peanut butter and whole-wheat products are great choices.

If your journey takes you to one of the local eateries, care should be taken to get the healthiest meal possible. For sides, order steamed veggies instead those fries or that loaded baked potato. Forgo the soda in favor of some unsweetened ice tea with lemon. Top it all off with a real-fruit sorbet and a glass of wine instead of a slice of key lime pie and a fuzzy navel. Also, don’t forget to consider your entree. Steer clear of foods that are breaded, deep-fried, smothered in gravy or otherwise dense in calories. Instead, choose things that are lightly seasoned, marinated and grilled, baked or boiled.

Cole MillenAbout the author: Hello, My name is Cole Millen, an avid traveler and vegan foodie who never forgets that life’s best memories are made through real life apprehension of legitimate “experiences.” Some people plan a trip to “get away,” while others  realize benefit of adding something greater to their current repertoire of knowledge, thought and emotion. Through my writings, I hope to influence the earlier, and connect with the latter. Follow Cole along on his traveling adventures on his blog.

Be Sociable, Share!
Apr 16 2013

How to Make a Gluten Free Pizza in Under 5 Minutes {Video}

The two most common things I hear in regards to my blog are: “I don’t have time to cook. I need quick and easy recipes.” and “I have a gluten sensitivity or Celiacs disease.” A few weeks ago I got a bunch of messages in a matter of days, all of them claiming the later – my readers have gluten sensitivities and I need to help all of you out!

Gluten Free Pizza

In an effort to do so (and to help those of you who need quick and simple recipes) I have created a simple gluten free pizza recipe that you can easily make at home with just a few ingredients. This recipe is really versatile and can be a fun recipe to make with your children. If Johnny only likes cheese on his pizza, Johnny only gets cheese. However, Sally wants peppers and onions on hers, well guess what – Sally can have her peppers and onions while Johnny only gets cheese. This recipe is so easy to make, and takes only a matter of minutes, so you can diversify for all of your eaters. You can even make a vegan version. Have the children make their own pizzas. Make it fun!

In today’s video, I’m going to teach you how to make a gluten free pizza in under 5 minutes. I will also share with you some information on gluten intolerances and celiacs disease. Click on the video below to learn how to make this simple, quick recipe in this How to Make a Gluten Free Pizza video.

Gluten Free Pizza 

Serves 1

Prep Time: 1 minute

Cook Time: 3 minutes

Ingredients:

  • 1 gluten free wrap (typically found in the frozen aisle at the grocery store. I used the Good for Life brand.)
  •  2 Tbsp. tomato paste
  •  Small handful of shredded mozzarella cheese (about 3 Tbsp.) If making vegan, use a few sprinkles of nutritional yeast instead.
  •  Optional toppings: dried oregano, minced garlic, mushrooms, ground beef, shredded chicken, in-season vegetables (tomatoes, zucchini, peppers, onions, etc.)

Directions: 

  1. Preheat your oven on the broiler setting. 
  2. On a cookie sheet, lay out your wrap and spread the tomato paste on the wrap.
  3. Top with cheese. Add optional toppings if you’d like.
  4. Bake in the oven for 3-4 minutes, until the wrap is brown and the cheese is bubbly.
  5. Enjoy! If you are making this recipe for dinner, consider adding some grilled or steamed veggies on the side, or a small salad, making it a balanced meal.

This recipe would also work great with my Breakfast Pizza recipe. Change it up and have some fun!

I created this recipe and video in response to the many emails and messages I’ve been receiving about gluten free recipes. If there is a recipe you would like me to make, or a question about a particular food/recipe/healthy living tip, please let me know and I would be happy to answer it/create a recipe for it. You can either comment directly below, or email me at andrea@behealthybehappy.co. I’d love to hear from you! 

 

Be Sociable, Share!
Apr 9 2013

Easy Homemade Vegetable Broth Recipe

Sick of throwing away your vegetable scraps every time you cook? Wish there was something you could use the scraps for? Problem solved – I have a solution for you. This Easy Homemade Vegetable Broth Recipe is simple to make in only 5 steps, utilizes your vegetable scraps, and the end result will help you add flavor and nutrients to your next meal. 

Veggie broth5

I came up with this idea because I felt like I was wasting a good amount of my veggies each week. Since I purchase organic produce, most of which comes from a local farm, I felt like I was throwing money out the window. I opened up a gallon sized bag and started saving my veggie scraps. I thought it would take me a few weeks to fill, but it only took a matter of days (we eat a LOT of veggies in my house). Then, on a Sunday I threw all of the scraps into a pot (with a few other ingredients) and allowed them to cook all day. The end result was as super flavorful, super healthy broth that I used throughout the week to cook things like rice and Quinoa, and sautéed veggies in for meals. 

The truth is is that there are a TON of essential vitamins and nutrients in vegetable scraps, like kale and broccoli stems and the bottoms of onions and other root veggies, and our bodies need these vitamins and nutrients. Why just throw them away when you can create a easy, 5 step veggie broth recipe?!

Easy Homemade Vegetable Broth

Prep Time: 5 min.

Cook Time: 6-8 hours

Makes: 1 large pot of broth

Ingredients:

  • Approximately 6 cups of vegetable scraps (any will do)
  • 1 small onion
  • 1 piece of kombu seaweed
  • 1 teaspoon sea salt
  • 10-12 cups of water

Directions: 

  • During the course of the week, save up your vegetable scraps in a gallon sized bag. This can be leftovers from your salads, ends of potatoes/onions/root veggies, kale stems (or stems of other greens), carrot peelings, broccoli stems, etc. Whatever you would normally throw away – don’t, save it in the baggie instead!
My veggie scraps for the week: Kale stems, pieces of cabbage, rutabaga, carrot peelings, ends of onions.

My veggie scraps for the week: Kale and broccoli stems, pieces of cabbage, rutabaga, carrot peelings, ends of onions.

  • Store the bag in the freezer.
  • When the bag is full, empty the contents into a large cooking pot. Add a small onion, teaspoon of salt, piece of seaweed, and fill with water.
Seaweed adds lots of nutrients to your broth

Seaweed adds lots of nutrients to your broth

Filling the pot with water

Filling the pot with water

  • Put the pot on the stove and bring water to a boil; then reduce to a simmer. Allow to simmer for 6-8 hours, stirring occasionally. (This is a perfect weekend task when you are cleaning, doing housework, etc.)
  • Strain the broth over another large pot. Store broth however you choose – I typically pour my broth into freezer safe mason jars, some of which I put in the freezer, others I keep in the fridge for use that week.
  • Instead of using water to cook your grains (rice, Quinoa, etc.), use the veggie broth for added flavor and nutrients.
  • Enjoy!

Veggie broth5

 

I want to hear from you! In the comments below tell me if you have ever made your own broth before, and if you haven’t what holds you back? 

Thanks for reading! xo Andrea

Be Sociable, Share!
Apr 2 2013

5 Natural Ways to Fight Seasonal Allergies

As soon as the last bit of snow melts, it starts to happen…. itchy, watery eyes, running nose, sneezing… oh the sneezing, does it ever end?! (I think my record is 15 sneezes in a row!) That’s right folks – another allergy season is about to start – are you prepared for it? 

I am proud to say that over the past three years I went from taking allergy medicine daily (year round), to a few weeks during the worst part of the season (typically mid-May). In this article, I’m going to share with you 5 tips that can help you naturally reduce your allergy symptoms so you can enjoy Spring to its fullest. All of these tips are ones that I do personally and have helped me drastically reduce my use for allergy medicine. In fact, after cleaning up my diet more this year and adding supplements to my daily health routine, I’m curious to see if I will even need allergy medicine this year – I’m hoping I won’t.

Here are 5 Natural Ways to Fight Seasonal Allergies

1). Eat Clean: Eating whole foods that are rich in essential vitamins and minerals, and staying away from processed foods, will not only help reduce allergy symptoms but will keep your immune system strong. A diet rich in vegetables, fruits, whole grains, and lean, organic proteins (and lets not forget staying hydrated with lots of water) will keep you body functioning properly during allergy season. TIP – Check out my recipes tab for clean and healthy recipes.

Produce

2). Keep the Outdoors, Outdoors: As difficult as it may be, keep you windows shut as much as possible. As a lover of the outdoors, I know how difficult this is once the days start getting warmer – you want to let all that fresh air into your house. However, pollen, ragweed, and other allergens will sneak in and leave you suffering. If you have to open you windows, make sure to vacuum, dust, and wash your linens regularly. TIP - Make sure to keep your windows closed especially after sunset, as pollen counts tend to be the highest between sunset and sunrise.

Close your windows when it starts to look like this outside!

Close your windows when it starts to look like this outside!

3). Grab Some Raw Honey: Raw honey contains enzymes, vitamins, and minerals that help keep allergy symptoms at bay. Purchase raw honey from a local farm stand or farmer’s market – the closer the raw honey is made to your home, the better. TIP – Put raw honey in your tea, on plain yogurt or ice cream, or in your oatmeal. Or, you can make your own honey mustard salad dressing.

4). Let It Flow: Sick of waking up with a scratchy throat due to post nasal drip? Do you suffer from sinus congestion, or do you sneeze non-stop during allergy season? If so, try something new this season and grab yourself a neti pot!  I will admit – it is a little strange getting use to it. But once you get the hang of it you will be so happy you gave it a try.  It really helps to keep your nasal passages clear so you can breathe in all the freshness of Spring. TIP – Try adding a few drops of oil (like jojoba oil, grape seed oil) into the neti pot – it will help keep your nasal passages from drying out.

5). Supplements: Up until recently, taking supplements never crossed my mind. Sure I took a daily multivitamin and a fish oil supplement, but that was it – I eat so healthy, why would I need to take supplements? Well, I’m happy to say that I was wrong (wow, I can’t believe I’m admitting that!), and I do in fact need some supplements in my daily routine to help balance out my diet. I know this now because of my increased energy levels and better digestive system. I am looking forward to seeing how my body responds to allergies this Spring, because some of the supplements help reduce allergy symptoms. One of them is Proflavanol C, which contains 200 mg of Grape Seed Extract. “Grape seed extract also  as a natural anti-histamine, moderating allergic responses by reducing histamine production and boosting the immune system” [Source: Natural News]. TIP - If you are interested in finding out which supplements work best for your body, contact me at andrea@behealthybehappy.co (or comment below).

Supplements

Although these tips and suggestions may not prevent you from needing to take allergy medication, my hope is that you will find some relief in them. Incorporating these five simple tips into my life have really worked well for me and I hope they work for you as well!

Do you suffer from seasonal allergies? What are steps that you take to ease your symptoms? In the comments below share your seasonal allergy experiences.

**Also, I wanted to say a BIG THANK YOU to all of my readers. Because of you all, my blog views nearly doubled during the month of March with an increase of 97%. Thank you all so much! I appreciate each and every one of you and I hope you enjoy the posts and recipes.**

Thank you

Be Sociable, Share!