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Happy New Year…Read This and Celebrate You!

 

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)
Recipe Type: Dessert
Author: Amanda
Prep time:
Cook time:
Total time:
Serves: 12 cookies
Ingredients
  • 2 cups Almond Flour
  • 2 large Organic Eggs
  • 1 tbsp Extra Virgin Coconut Oil
  • 1/4 cup Xylitol
  • 1 tbsp Vanilla Extract
  • Juice and Zest of 1 Lemon
  • 1/2 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.
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
Author: Ana
Prep time:
Total time:
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
  • 1/3 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


“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
Author: Ana
Prep time:
Cook time:
Total time:
Serves: 8
Ingredients
  • 1 ½ Cup Garbanzo Beans
  • ½ tsp. Sea Salt
  • 1/3 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