Happy New Year…Read This and Celebrate You!

 

new year

Happy New Year from Practical Nutrition!

We wanted to take this opportunity to encourage each and every one of you to reflect upon the past year. No matter what type of year it’s been for you, try to joyously celebrate the highs and acknowledge the lows as well. Set some time apart to be honest with yourself  thinking about what you are proud of and what you might have done differently.

“Optimal health”  is comprised of much more than what you eat or how you move your body. It’s about the way you perceive your self worth and how you value yourself and others around you. Don’t be too hard on yourself as you do some reflecting, and think past the immediate resolutions you are busy making, and focus more on new, healthier mindsets you want to carry with you into the new year. We love this list of “20 Resolutions Everyone Should Make” from www.mindbodygreen.com:

  1. Release what no longer serves you.
  2. Live less out of habit and focus on intent.
  3. Raise your standards.
  4. Look for the good in others instead of focusing on the bad.
  5. Be OK with not being OK.
  6. Look in the mirror and like what you see.
  7. Be kind to yourself when you’re learning something new.
  8. Be OK with not knowing. Learn to love the journey.
  9. Stop apologizing.
  10. Let love guide you.
  11. Stop rushing things that need time to grow.
  12. Know the difference between giving up and knowing when you’ve had enough. Let enough be enough.
  13. Travel to that place you keep thinking about. It’s in your heart for a reason.
  14. Trust yourself more.
  15. Let go of who you think you are so you become who you want to be.
  16. Be thankful for today.
  17. Don’t worry about how your life looks. Instead, focus on how it feels.
  18. Invite your inner child out to play daily.
  19. Let yourself be you.
  20. Stop trying so hard to get to where you think you should be and see you are exactly where you need to be.

 Click here for a printable version of these great resolutions, and a list of “2014 Questions for Reflection” from www.morgandaycecli.com. These are fun to bring to a gathering or answer yourself as you reflect on the past year.

Also, it’s not too late to sign up long distance or in person for the “New Year, New You” detox program! Click here to learn more!

We look forward to being in touch with you all in 2015….we have so much to be excited about!

Have a happy and healthy New Year…

As always, stay well, eat well, and have a beautiful week!

Ana and Amanda :)

 

anaamanda

 

 

 

 

 

 

PS- For any existing or new client, mention the code “healthy2015″ on your next order or Practical Nutrition service anywhere from January 1st-january 15th and receive an extra 10% off your order or service!

Lemon Cookies (Gluten Free/Dairy Free/Sugar Free/Soy Free)

lemon cookies

Are you looking for a healthy holiday treat to share with family and friends that isn’t packed with sugar? I recently made these AMAZING lemon cookies. I grew up eating the lemon squares made from the box that were absolutely delicious so I have always had a soft spot for lemon desserts. I decided to attempt a lemon cookie using almond flour, eggs, and lemon juice/zest and couldn’t be more pleased with the outcome. I brought these cookies as a dessert on Christmas Eve and my entire family loved them. Not to mention they are super simple and easy to make. These will definitely be a holiday staple! Enjoy!

 

Lemon Cookies (Gluten Free/Dairy Free/Sugar Free/Soy Free)
 
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Author:
Recipe type: Dessert
Serves: 12 cookies
Ingredients
  • 2 cups Almond Flour
  • 2 large Organic Eggs
  • 1 tbsp Extra Virgin Coconut Oil
  • ¼ cup Xylitol
  • 1 tbsp Vanilla Extract
  • Juice and Zest of 1 Lemon
  • ½ tsp Sea Salt
Instructions
  1. Preheat oven to 350 degrees.
  2. Add all ingredients into a large bowl and mix until combined. It will make a thick cookie dough-type batter.
  3. Cover a baking sheet with parchment paper and separate batter into 12 cookies. Bake for 12-15 minutes.
  4. Store in airtight container in fridge or freezer.
Nutrition Information
Serving size: 1 cookie Calories: 130 Fat: 11g Carbohydrates: 4g Protein: 5g

 

Dark Chocolate Cherry Holiday Parfait

Everyone loves sweets during the holidays- and most of us love chocolate! It’s normal to crave a little something sweet, even after a healthy meal. Our bodies need certain minerals found in natural sweeteners, for example, magnesium found in unsweetened cocoa and zinc in maple syrup. It’s important to eat natural, unprocessed sweets that satisfy your taste buds, unlike white, refined, packaged, sugary foods that are hard to stop eating once you start. Having some of these basic sweeteners on hand is a must for me:

  • 100% real maple syrup
  • Raw, local honey
  • Fresh/frozen fruit
  • Unsweetened cocoa powder
  • 70% or darker chocolate
  • Stevia
  • Unsweetened coconut flakes (even though they don’t have a direct sweet taste, they contain minerals and healthy fat that can help combat a sugar craving)

Honoring your bodies nutrient needs with whole foods and not depriving yourself what your body is looking for is key to succeeding in your overall wellness. Check out this delicious recipe for a quick, simple, and visually pleasing dessert option for yourself or your guests this holiday season.

Enjoy!

Ana and Amanda

Dark Chocolate Cherry Holiday Parfait
 
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Author:
Serves: 1 serving
Ingredients
  • 1 scoop vanilla whey protein (sweetened with stevia- or use plain and add 1 packet stevia, or 2 tsp maple syrup or honey)
  • 2 tbsp unsweetened coconut flakes
  • ⅓ cup unsweetened vanilla almond milk
  • 1 tbsp hemp seeds
  • 1 tbsp raw cacao nibs
  • 1 tbsp coconut flour
  • 1 tbsp unsweetened cocoa powder
Instructions
  1. Combine all of the ingredients except the cherries and cacao nibs. Combine well until a thick, pudding-like texture is reached. Add more almond milk if the mixture is too thick and more coconut flour if it's too thin.
  2. Add a layer on the bottom of a parfait cut, followed by a layer of dark frozen cherries, and continue to do this until the mixture is used up. Top it off with a layer of dark cherries, cacao nibs, and a pinch of coconut flakes as a "snow like" topping for winter. Serve immediately. Enjoy!
Notes
PN Rx: 2 fats, 1 protein, 1 fruit per serving


Shepherd’s Pie

Hi Everyone!

I  have gotten a lot of requests for a Shepherd’s Pie recipe after I posted a picture of it last week so here it is! This recipe is definitely under the comfort foods category. It has tons of flavor and is a deep, warm dish. The best part is that because I used mashed cauliflower instead of mashed potatoes it leaves you feeling light and satisfied.

 

Enjoy!

Amanda

 

shep pie 2

Shepherd's Pie
 
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Author:
Recipe type: Comfort
Ingredients
  • 3lb Organic Grassfed Beef (www.tfchealthfoods.com has great discount meat)
  • 5 Garlic Cloves, chopped
  • 1 large Onion, chopped
  • 5 large Carrots (I like the multi-colored carrots from Trader Joe's)
  • 4 stalks Celery, chopped
  • 2 cups chopped Green Beans
  • 1 large head of Cauliflower
  • 2 tbsp Organic Butter
  • ½ cup Unsweetened Almond Milk
  • salt and pepper
  • ½ cup Trader Joe's Chili Pepper Sauce
Instructions
  1. Preheat oven to 350 degrees.
  2. Heat a large pan over medium heat. Add in all of your chopped vegetables and cook covered until the carrots are soft. Place vegetables in a large glass baking dish (9"x13").
  3. While the vegetables are cooking, fill the bottom of a large sauce pan with 1 inch of water and bring to a boil.
  4. Chop up your head of cauliflower (I like to do this over a sink because it is SUCH a mess) and place inside of a steaming basket in the large sauce pan. Steam for 5-8 minutes or until soft.
  5. Add your meat to the large pan and cook until beef is no longer pink. Drain the fat from the pan and add beef to vegetable mixture in glass baking dish.
  6. Once cauliflower is done steaming, grab your blender/food processor and in 1-2 batches (depending on the size of your machine) add cauliflower, butter, almond milk, and salt and pepper. Blend until you get a thick, creamy mixture.
  7. Before adding the mashed cauliflower to your beef and veggie mixture, add ½ a cup of Trader Joe's Chili Pepper sauce and mix until everything is coated.
  8. Spread your mashed cauliflower on top of the meat and veggie mixture. Bake in oven for 20 minutes or until your cauliflower is slightly browned.

Red Curry Meatballs (Crockpot)

Tonight I will be hosting a holiday potluck at Talcott Family Chiropractic at 6:45pm. Everyone is welcome to join and bring a healthy, tasty dish. We have some people bringing dishes like beef stew, organic salad, and apple crisp to name a few. We will be talking about how to stay healthy during the holidays and sharing good food. I made these delicious Red Curry Meatballs. They are very low maintenance but absolutely delightful.

Holiday Potluck at Talcott Family Chiropractic

Location: 230 Farmington Ave Farmington, CT 06032

Time: 6:45pm-7:45pm

Everyone is welcome!

Red Curry Meatballs (Crockpot)
 
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Author:
Recipe type: Lunch/Dinner
Ingredients
  • For the Meatballs:
  • 3lb Organic Grassfed Beef
  • 2 tbsp Ground Curry Powder
  • 1 tsp Garlic Powder
  • 1 large Organic Egg
  • 1 large Onion, diced
  • Sea Salt
  • For the Sauce:
  • 1 6oz can Organic Tomato Paste
  • 1 14oz can Coconut Milk
  • ½ cup water
  • 1 tsp Garlic Powder
  • 2 tbsp Curry Powder
  • Juice of 1 lemon
Instructions
  1. Heat a medium sauce pan over medium heat and add all ingredients for the sauce. Bring to a simmer then lower the heat.
  2. Combine all ingredients for the meatballs in a large bowl (except for the meat) and mix well. Add in your ground beef and mix with your hands until fully incorporated.
  3. Form the meat mixture into small meatballs and place inside a crockpot.
  4. Pour sauce on top of meatballs and cook on low for 8 hours.

 

Buffalo Chicken and Egg Muffins

Hello everyone!

I wanted to share a delicious and simple recipe that I have been making to have as meals or snacks. These egg muffins are great as an afternoon pick me up. They fill you up with protein and the healthy fat from the eggs leaves you feeling satisfied. Just pack them up in your lunch box and you will be all set!

Here is a link for the silicone muffins cups that I mentioned in the instructions. They are so worth buying. I use them all the time and nothing ever sticks. They are also great to make your own Reese’s with. Just melt dark chocolate and place in the bottom of the muffin cup. Then add 1/2 tbsp peanut butter or almond butter and pour a little more chocolate on top. Place in the freezer and if you used those silicone cups they pop right out.

Have a great weekend!

Amanda

Buffalo Chicken Oregano and Egg Muffins
 
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Author:
Recipe type: Breakfast/Snack
Serves: 5
Ingredients
  • .75lb of Organic Free Range Chicken Breast
  • 6 large Organic Free Range Eggs
  • ½ an Onion, chopped
  • ⅛ cup Frank's Red Hot
  • 1 tbsp Oregano
  • 1 tsp Garlic Powder
  • Black pepper
Instructions
  1. Preheat oven to 425 degrees. Place chicken breast seasoned with black pepper in a baking pan and bake for 20-25 minutes or until cooked through.
  2. Once the chicken is done (or if you are using leftovers) place in a large bowl and shred with 2 forks or chop up with a knife.* Add your ⅛ cup of hot sauce to the chicken and mix until all pieces are coated.
  3. Whisk eggs in a small bowl and add garlic powder, oregano, and onions. Mix until even distributed.
  4. Fill silicone muffin cups halfway with egg mixture then fill the rest of the way with shredded buffalo chicken.
  5. Bake in oven for 20-25 minutes. Check at 20 minutes to see if browned on top. Bake for a few more minutes if not.
Notes
*I usually end up using chicken that I had made in the beginning of the week. You could also prep chicken ahead of time in the crockpot and just add a little liquid (1/8 cup water, ⅛ cup Frank's Red Hot). Then after 8 hours on low you have delicious shredded buffalo chicken.
Nutrition Information
Serving size: 1 muffin Calories: 76 Fat: 3g Carbohydrates: 1g Protein: 11g

Thanksgiving Recipe Round Up!

It’s almost here! Thanksgiving time! I love this time of year. It is always filled with lots of great food, family, friends, and laughter. PN is bringing you a round up of delicious Thanksgiving recipes that use real, unprocessed food. Once highly processed, sugary foods sneak their way into your diet they are extremely difficult to get out. Try including some of these healthy recipes to help keep you on track during the holiday season.

Enjoy!

Amanda and Ana

 

Appetizers

 

hemp hum

Practical Nutrition  Party Perfect Hemp Hummus

Cut up some peppers, carrots, celery and whatever other veggies you want to dip in this delicious hummus.

 

 

Applepumpkinbutter

Apple Pumpkin Butter

Try out this delicious crock pot recipe. Cut up some apples or veggies to eat with this wonderful dip.

 

 

 

Side Dishes

 

brussel sprouts

Thanksgiving Brussel Sprouts and Mushroom Gratin

 

 

apple

Apple Noodle and Prosicutto Baby Kale Salad with Roasted Hazelnuts

 

 

acorn

Turnip and Spinach Rosemary Risotto Stuffed Acorn Squash with Pecans

 

 

PN Thanksgiving Stuffing Recipe

PN Thanksgiving Stuffing
 
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Ingredients
  • • 1lb Organic Italian Pork Sausage
  • • 6 slices Organic Bacon, chopped
  • • 5 Stalks Celery, diced
  • • 1 Sweet Potato, diced
  • • 1 Yellow Onion, diced
  • • 1 4oz Container Mushrooms, diced
  • • 2 Organic Apples, diced
  • • 1 cup Raw Pecans
  • • 2 Eggs, beaten
  • • 2 tbsp White Wine Vinegar
  • • 1 cup Dried Cranberries (no sugar)
  • • ⅓ cup Organic Chicken Broth
  • • 1 tbsp Fresh Thyme, chopped
  • • 1 tbsp Fresh Rosemary, chopped
  • • 1 Garlic Clove, minced
  • • Organic Extra Virgin Olive Oil
Instructions
  1. Preheat oven to 375 degrees. Cover a baking sheet with foil and place sweet potatoes on top. Use 1 tbsp olive oil and lightly salt and pepper. Use hands to coat all potatoes with oil. Bake for 15-20 minutes or until potatoes can easily be pierced with a fork.
  2. While potatoes are cooking, use a large skillet over medium-high heat and place chopped bacon in pan. Cook down until some fat has formed and add in the chopped apples, celery, and onions.
  3. When onions become translucent, add in sausage, mushrooms, and white wine vinegar. Cook until pork is almost completely cooked through (no longer pink).
  4. Once the sausage is done add the mixture to a bowl and allow to cool.
  5. Beat your eggs then add these to the sausage mixture as well as the chicken broth, sweet potatoes, pecans and dried cranberries. Mix well.
  6. Use a 9x13in-baking dish and place mixture inside. Bake for 15-20 minutes or until top is slightly browned.

 

 

1cass

Primal Cauliflower Casserole

 

 

Desserts

 

PN Pumpkin Spice Bites

 

PN Pumpkin Spice Bites
 
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Author:
Recipe type: Healthy Treat
Ingredients
  • 14-16 medjool dates, pitted
  • ½ cup gluten free rolled oats
  • ½ cup unsweetened coconut flakes
  • 2 scoops grassfed vanilla whey protein
  • 2 tbsp extra virgin coconut oil, melted
  • 2 tbsp pumpkin pie spice
  • dash of sea salt
  • 1 tsp vanilla extract
Instructions
  1. Add dates to a food processor and blend until you have a thick paste.
  2. Add the rest of the ingredients and blend well until all incorporated.
  3. You should be left with a doughy mixture that you can form into small balls.
  4. Use 2 plastic bags or plastic gloves to keep from getting stuck to your hands.
  5. Store in an air tight container in the fridge.

 

 

 

1choc

Triple Chocolate Truffles

 

 

PN Apple Pie Stuffed Apples

 

Baked Apple Pie Stuffed Apples
 
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Author:
Ingredients
  • 6 Large Round Organic Apples
  • 4 Organic Apples, diced
  • 1-2tsp Stevia
  • 1 tbsp Cinnamon
  • 1 tbsp Apple Pie Spice
  • Sea Salt (just a sprinkle)
  • 1 tbsp Vanilla Extract
  • 4 tbsp Organic Extra Virgin Coconut Oil, melted
  • 4-5 tbsp Almond Flour
Instructions
  1. Preheat oven to 375 degrees.
  2. Cut off the tops of 6 apples. Use a spoon to scoop out the meat of these six apples. You don’t need to remove everything just make enough room to load them up with apple stuffing.
  3. Combine the stevia, spices, vanilla extract, coconut oil and almond flour in a small bowl and mix until all combined and slightly crumbly.
  4. Add this crumbly mixture to the chopped up apples then use this to stuff the 6 large apples.
  5. Place in a large glass-baking dish. Add enough water to cover the bottom of the apples.
  6. Cover with foil and bake for 20 minutes. Remove foil and bake for another 10 minutes.
  7. You can put the tops of the apples back on to make them more decorative looking. Enjoy!

 

 

 

1pump

Pumpkin Coconut Maple Custard Cups

“Party Perfect” Hemp Hummus

It’s getting to be that time of year where you’re asked to “bring something” to a get together. Whenever I’m asked this question, I always make sure that it’s something that will be a “safety” food for me- meaning that if there aren’t a lot of other healthy options at the party, I know I can eat what I bring. This hemp hummus is huge hit at parties and get togethers. The hemp seeds add some Omega 3’s, provides fiber and healthy fat to reduce sugar cravings, and adds a delicious nutty flavor to the hummus. We love this hummus because of it’s unique flavor profile, simple instructions, and health promoting ingredients. Check out the recipe below- and be sure to make some extra because this tasty, fiber packed snack keeps in the fridge for up to 10 days!

To learn more about hemp seeds, click here! 

 

"Party Perfect" Hemp Hummus
 
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Author:
Serves: 8
Ingredients
  • 1 ½ Cup Garbanzo Beans
  • ½ tsp. Sea Salt
  • ⅓ and 3 Tbsp Cup Lemon Juice
  • 4 Tbsp Hemp Seeds
  • 3 Tbsp Tahini (Sesame Seed Paste)
  • 2 Tbsp Olive Oil
  • 2 tsp garlic powder
  • 3 Tbsp oregano
Instructions
  1. Place all ingredients into the food processor or blender and process/blend at high speed until a smooth, creamy consistency is reached.
  2. Add more lemon juice or tahini if hummus is not combining well. Add more garlic and sea salt to taste.
  3. Garnish with rosemary sprigs and serve with fresh sliced veggies, whole grain or rice crackers, or use as a spread in a wrap or sandwich.
Notes
PN Rx= .5 protein, 1 fat and .5 carb per serving

Preventing the “Holiday Hangover”

Hi everyone!

Thanksgiving is just around the corner, ushering in the holiday party season! We know how hard it can be during the holidays to stay on track with a healthy food and exercise plan. When the splurging on treats, big meals and drinking goes a little bit too far it’s all to easy to run into what we call the “holiday hangover.” It can creep up quickly, even after the first few festivities.  You know, the “I’m waking up thinking about sugar” habit starts, the headaches, increased appetite, more frequent colds/sickness from a depressed immune system, and yes…the potential dreaded holiday weight gain.

But! We come bearing good news! Practical Nutrition chatted with Scot and Kara from Channel 3’s Better Connecticut to discuss some simple ways to avoid the hangover (and still enjoy the holidays!). Watch the video below to make this a happy and healthy holiday season!

WFSB 3 Connecticut

Click here to download the recipes and key points featured in the video! 

Click here if you’re interested in joining us for a “Healthy for the Holidays” 10 day cleanse!

As always, stay well, eat well and have a beautiful week!

Ana and Amanda

Red Pumpkin Curry

I saw some recipes for a red thai curry that I have made before and then decided to combine two of my favorite things: curry and pumpkin. Because why not?! It’s getting a little cooler out and I have found that soups are extremely convenient for quick meals. They are a great way to switch it up from salads. I heat up the soup on the stove then add in shredded chicken that I make at the beginning of every week and veggies. My favorite veggies to add to curries/soups are kale and shaved brussel sprouts. They give it great texture and are packed with important vitamins and minerals. This recipe is the perfect amount of spicy and sweet. Enjoy!

 

Red Pumpkin Curry
 
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Author:
Recipe type: Soup
Serves: 7-8
Ingredients
  • 1 can Trader Joe's Light Coconut Milk
  • 4 cups Organic Chicken Broth
  • 2 tbsp Red Curry Paste
  • 2 tbsp Roasted Curry Powder
  • ½ tbsp Red Boat Fish Sauce
  • ½ tbsp Ginger
  • ½ tbsp Cinnamon
  • ¼ tsp Cayenne Pepper (optional)
  • 3 Garlic Cloves, minced
  • 1 Yellow Onion, chopped
  • 2 cups Roasted Pumpkin or 1½ cup Organic Pumpkin Puree
Instructions
  1. Heat a large pot over medium heat. Add in coconut milk, broth and curry paste. Mix until paste is completely incorporated.
  2. Add in all of your spices now then your fish sauce, garlic and onion.
  3. Add in the roasted pumpkin and cook for 10 minutes.
  4. Now get out your blender and pour the mixture in there in a few batches. Puree everything so you get a nice smooth texture.
  5. Once you have pureed your soup now is the perfect time to add in some leftover protein (chicken, ground beef, white fish) and veggies.
Nutrition Information
Serving size: 1 cup Calories: 70 Fat: 3 Carbohydrates: 9 Protein: 2