50% Off Practical Nutrition Services!

HAPPY THANKSGIVING EVERYONE!

HS pik

There is so much to give thanks for today! Thanksgiving offers nourishment on all levels- body, mind, heart, and spirit. I hope this Thanksgiving brings you joy, rest, and of course tasty (and maybe even healthy!) food choices.

We wanted to be a part of ushering in the exciting holiday season by offering HALF OFF of our main nutrition services for yourself or as a great gift for loved ones in your life. The services in this offer are the programs we suggest to anyone looking for a fresh start to the new year, wanting to lose weight, reduce cholesterol/triglycerides, and/or lower blood glucose levels naturally. The services of this offer include the following:

21 Day Detox (click here for more information on this program): 21 days worth of whole food supplements, recipe book, shopping list, guide book, meal plan, and (3) one on one consults with a Practical Nutrition Dietitian

10 Day Detox: 10 days worth of whole food supplements, recipe book, shopping list, guide book, meal plan and (2) one on one consults with a Practical Nutrition Dietitian

1.5 Hour Introduction Consult: Includes nutrient analysis of current diet, individualized Practical Nutrition “prescription”, nutrition implications of biochemistry data (blood work), meal plan, recipe book, shopping list, and 10% off first supplement order

Gift Cards: These are an amazing deal as they can be used towards supplement purchases, follow up plan memberships, introduction consults, and any other services you are interested in through Practical Nutrition

1 Month “Healthy for the Holidays” Practical Nutrition Membership: Need help staying on track until the new year? This membership will give you 45 minutes of appointment time with one of our dietitians, provide you with an individualized food plan, and email support throughout the month of December to help you get a jump start on your New Years resolutions! Click here for more details on this program!

Click Here to Make a Purchase

** This offer will be running until midnight on Friday November 28th. Once 20 of each service has been sold the promotion will no longer be available. Once purchased, you will be emailed a hard copy of the certificate you purchase. These are valid for all of 2015. Details on how to redeem will be provided in the email. You may request a gift certificate of your item if you are using it as a gift. Simply request this in the note section of your purchase.

We wish you a happy Thanksgiving and joyful start to an exciting holiday season!

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

Ana and Amanda

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
 
Prep time
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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
 
Prep time
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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

Creamy Pumpkin Soup (Gluten/Dairy/Soy Free)

Pumpkin+Everything_37ae67_4093080

It’s that time of year! EVERYTHING is pumpkin flavored and packed with sugar, which is sad because pumpkin is delicious. That is why I have been recreating my favorite fall pumpkin recipes and this soup is one of them.

I love pumpkin for many reasons:

  • Packed with fiber and complex carbs but not too many so it helps fill you up without spiking your blood sugar
  • Contains Vitamin A and antioxidants in its beautiful orange color as well as B Vitamins
  • It can be savory OR sweet! This is my favorite thing about pumpkin. You can bake it in the oven with butter, salt and pepper or blend it in a soup with coconut milk and cinnamon. It can cure any craving!

This soup makes 10 cups! You can make the whole batch and freeze half or share with friends and family :)

Enjoy,

Amanda

 

Creamy Pumpkin Soup (Gluten/Dairy/Soy Free)
 
Prep time
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Author:
Recipe type: Soup
Serves: 10
Ingredients
  • 3lb Cubed Sugar Pumpkin
  • 1 Yellow Onion, Chopped
  • 6 Garlic Cloves, Chopped
  • 4 Organic Carrots, Chopped
  • 1 Organic Apple, Chopped
  • 2 tbsp Extra Virgin Olive Oil
  • 1½ Tbsp Extra Virgin Coconut Oil
  • 4 cups Organic Chicken Broth
  • 2 tbsp Organic Maple Syrup
  • 2 tsp Cinnamon
  • 2 tsp Ground Ginger
  • 1 tsp Ground Allspice
  • ½ tsp Nutmeg
  • 1 tsp Thyme
  • 1 tsp Sage
  • 1 can Light Coconut Milk (I like Trader Joe's brand)
Instructions
  1. Preheat oven to 400 degrees. Place pumpkin on tray and sprinkle with salt and pepper. Drizzle 2 tbsp olive oil on it. Chop up onion, garlic, carrots, and apple and place around pumpkin. Bake for 45-60 minutes.
  2. Once the veggies are cooked, heat up a large pot over medium-high heat. Add in coconut oil and all spices. Stir 1 minute.
  3. Add in chicken broth, maple syrup and vegetables. Mix and bring to a boil then reduce to low.
  4. In batches, pour the soup mixture into a blender and blend until smooth.
  5. Pour smooth soup mixture back into the large sauce pan on low. Add in the can of coconut milk and mix until all incorporated.
  6. Your soup is now ready!
Nutrition Information
Serving size: 1 cup Calories: 131 Fat: 6 Carbohydrates: 21 Protein: 2

Coconut Peach Cobbler (gluten/dairy free)

There’s nothing like a homemade pie or cobbler when the weather starts to get cooler. I was craving something baked the other day and whipped together this quick peach cobbler- it satisfied the craving because it’s full of fiber and unrefined sweetener (honey and maple syrup!). This cobbler can be made with almost any kind of fresh fruit- try apples, mixed berries, peach and berries, or anything your heart desires. Enjoy!

Coconut Peach Cobbler (gluten/dairy free)
 
Prep time
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Author:
Serves: 8
Ingredients
  • 10 ripe peaches, washed and cut into slices
  • 1 cup quick cooking oats (I used gluten free but they don't have to be)
  • ¼ cup coconut flour
  • ½ cup pure maple syrup
  • ¼ cup raw honey
  • ½ cup unsweetened coconut flakes
  • ¼ tsp baking soda
  • ¼ tsp baking powder
  • 4 tbsp melted coconut oil
  • 2 tbsp melted butter (we use Kerrygold grass fed butter)
Instructions
  1. Preheat the over to 375 and coat a 10" round baking pan with a thin layer of coconut oil to prevent the cobbler from sticking to the pan.
  2. Place all the peaces in a bowl and coat them with the honey, 2 tbsp of the coconut oil, and ¼ cup of the coconut flakes; set bowl aside.
  3. In another bowl combine the oats, maple syrup, coconut flour, remaining coconut flakes, baking soda, baking powder, the remaining melted coconut oil, and the butter.
  4. Put the peaces in the pan and top with the "oats mixture"; drizzle a few teaspoons of extra coconut oil over the top for an extra crisp at the end.
  5. Bake in the over for about 20 minutes or until the top is a light brown and the peaces are bubbling through the top.
  6. Enjoy on it's own, with a scoop of SO Delicious vanilla coconut ice cream, or drizzled with some coconut cream for an extra indulgence!
Notes
PN Rx For ⅛ of the cobbler, 1.5 carbs, 1 fruit, and 2.5 fats

Fast and Filling Fall Snacks!

Hi everyone!

Happy September! Fall is closing in on us quickly…along with the beautiful foliage and harvest foods comes a busier schedule. For most people, running kids around to sports, rushing through meals, and having less time to meal prep on the weekends means their food choices become less healthy. Fortunately, we came up with some easy, tasty, and healthy snacks for the fall. It’s important to make sure you snacks include protein (whey protein powder or eggs), fiber (fruits/vegetables), and healthy fat (avocado or coconut oil) to make sure your blood sugar is nice and steady. By eating a combination of the right nutrients every 3-4 hours, you’ll experience increased energy levels, less sugar cravings, and a better overall mood. Most importantly, you prevent “hanger” (anger brought on by hunger) and keep everyone around you happier as well!

Check out this quick video of some easy snack ideas and have a wonderful start to the new season! Click here for a copy of the recipes featured in the video.

Have a great week!

Ana and Amanda

WFSB 3 Connecticut

Orange Fudge Bites (No-Bake/Sugar Free/Gluten Free/Dairy Free)

Need a healthy dessert to bring to a holiday party? These Orange Fudge Bites will be a hit! My Mom is famous for her “Modeen Fudge Brownies” that include a lot of sugar and cream cheese. She makes them for all holiday and birthday parties and they certainly are delicious. I wanted to come up with a healthier type of fudge recipe that didn’t have a ton of ingredients. This recipe is simple and only requires a blender so there is very little clean up. It also contains cacao powder, coconut oil and coconut butter, as well as whey protein, which are all nutritionally beneficial. I used xylitol as a sweetener in this recipe. It is very comparable to sugar. It has about the same sweetness but very few calories or carbs. Xylitol is naturally occurring in the fiber of many fruit and vegetables such as berries, oats, and mushrooms. Xylitol has been shown to help stop the production of tooth-decaying acid. This means bacteria cannot create acid in your mouth throughout the day and cause cavities. Another sugar substitution for this recipe would be stevia, which is another natural sweetener. Remember, these are a healthy alternative to a regular dessert but they are still a treat and should be enjoyed in moderation. Enjoy!

 

Fudge

 

Orange Fudge Bites (No-Bake/Sugar Free/Gluten Free/Dairy Free)
 
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Author:
Ingredients
  • 2 scoop Grassfed Whey Protein (Vanilla or Chocolate)
  • 4 Tbsp Cacao Powder
  • 3 Tbsp Extra Virgin Coconut Oil
  • 2 Tbsp Coconut Butter
  • 1-2 Tbsp Xylitol
  • Juice of 1 Medium Orange
  • Sea Salt (sprinkle on top)
Instructions
  1. Combine all ingredients into a blender or food processor and blend until you get a thick, pudding-like consistency.
  2. Grab an empty ice tray and spoon the fudge batter into the tray filling each cube to the top.
  3. Place in freezer for 2 hours or overnight.
Nutrition Information
Serving size: 2 squares Calories: 132 Fat: 10g Carbohydrates: 6g Sugar: 1g Protein: 6g

Peach Zucchini Bread (Gluten/Dairy/Soy/Nut/Sugar Free)

Hi Everyone!

I have been fortunate enough to get a number of giant zucchinis from a friend’s garden, which has lead to a lot of zucchini recipes. I previously made a delicious zoodles and meatballs recipe here.  This time I decided to make a light zucchini bread and added peaches since I had some I needed to use. It came out fantastic! I hope that anyone that has an abundance of zucchini is getting some use out of these recipes for healthy ways to use it all. I love zucchini bread but it often contains a lot of sugar. Even if it is a healthier option such as raw honey or pure maple syrup, it still all breaks down to sugar and can lead to cravings later on. If you are struggling with sugar cravings or find yourself wanting carbohydrate heavy foods often try taking sugar completely out of your diet. In this recipe I used Stevia, which is actually an herb often called sweet leaf. I only had to use 1 tsp for the entire recipe. You can eat a serving and then be satisfied rather than wanting to eat the whole loaf! I also made mini muffins out of this too, you just cut the cook time in half. Enjoy!

Be well,

Amanda

zucchini bread

Peach Zucchini Bread (Gluten/Dairy/Soy/Nut/Sugar Free)
 
Prep time
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Total time
 
Author:
Serves: 8
Ingredients
  • 1½ cups zucchini, grated
  • 2 peaches, chopped
  • 1 small banana, mashed
  • ½ cup coconut flour
  • 1 tsp stevia, powder
  • ¾ tsp baking soda
  • ½ tsp salt
  • 1 tsp vanilla extract
  • 1 tsp pumpkin pie spice
  • 1 tbsp cinnamon
  • 1 tbsp extra virgin coconut oil
  • 4 pasture-raised eggs
Instructions
  1. Preheat oven to 350 degrees.
  2. Combine eggs, coconut oil, vanilla extract, and fruit and mix well. Add in dry ingredients and mix thoroughly. Make sure the coconut flour mixes in and break up all those little chunks that form.
  3. Grease a loaf pan with coconut oil or use a non stick silicone pan. Clean up is super easy and the bread never sticks.
  4. Pour batter into loaf pan and bake for 35-45 minutes. I made a small loaf and some mini muffins out of mine. Bake muffins for 15-20 minutes.
Notes
⅛th of loaf PN Rx: 1 fat, ½ carb