4 Reasons Why Estrogen Dominance is Growing and How to Prevent It

4 Reasons Why Estrogen Dominance is Growing and How to Prevent It

Over the last 10 years of being a Dietitian, I have seen a growing population in estrogen dominance. Per Charles Poliquin’s “Biosignature hormonal assessment”, those that carry more fat in the triceps and thighs correlates with high estrogen. Other symptoms of high estrogen in the body are:

  • Cellulite or spider veins
  • Heavy periods- PMS, cramps, vaginal dryness
  • Hot flashes/night sweats
  • Fat gain around hips and thighs
  • Ovarian cysts, fibroids, PCOS, endometriosis
  • Infertility, miscarriage
  • Depression
  • Thyroid imbalance, blood clots, high blood pressure
  • Men- breasts, prostate problems, hair loss, low libido

Estrogen is considered a female hormone but both genders have it. It is produced in the ovaries, liver and fat cells. It is helpful for the body by increasing HDL and decreasing LDL. Estrogen aids in blood sugar balance, improves memory and sleep and prevents skin wrinkling.

As with anything, too much estrogen can have a negative impact on the body. Too much estrogen in the body is linked to certain types of cancers. Estrogens are difficult to detoxify and are stored in fat cells. This can block the thyroid hormone conversion leading to thyroid imbalances. High estrogen levels can also block serotonin uptake leading to depression and can also increase triglycerides levels and blood pressure/blood clots.

What causes estrogen dominance?

1- Environmental (xeno-estrogens)

Harmful chemicals that mimic estrogen and block binding sites so natural estrogen cannot get in. Farmers have known this estrogen-weight gain connection for years. They use a little synthetic estrogen to fatten their cattle. i.e.- plastic, pesticides, hormones in animals, cosmetics, cleaning supplies, etc.

2- Stress- progesterone is needed to make cortisol. Increased cortisol= decreased progesterone and then relative imbalance of estrogen.

3– Impaired liver or digestion function. The liver breaks down estrogen therefore too much alcohol, drugs, meds, caffeine or poor nutrition disrupts healthy liver function.

4- Use of synthetic estrogens such as birth control pills, hormone replacement therapy, or hormones in meats.

What should we do about it?

1- Blood lab testing of estrogen, cortisol, DHEA, progesterone to see each levels and correlation. Bring it to your doctor or trained health care professional to establish a baseline.

2- Balance insulin levels.

The University of Toronto revealed a 283% increase in risk of breast cancer when insulin/blood sugar levels were high! Work with your dietitian to develop a plan that balances your blood sugars.

3- Cruciferous veggies help detox bad estrogen. Try to consume Broccoli, Brussels sprouts, kale, turnips, cabbage, cauliflower, collard greens, bok choy, radishes, rutabaga and watercress daily. Raw, lightly steamed or sautéed in healthy fats are great easy ways to consume these veggies. Consume organic foods as much as possible to reduce pesticides.

4- Lift Heavy Weights. 2-3x week 

online personal training

Women who lift heavy weights 2-3x/week usually have the best body composition which can balance insulin and therefore estrogen levels.

 


3 Tips for Maximum Recovery

3 Tips for Maximum Recovery

As an athlete or gym warrior, it’s easy to get caught up in the barbells, sleds, and plyo boxes. While what you do in the gym is unbelievably important, taking care of your body when you’re not at the gym is equally as important. I have put together a list of 4 tips for maximum recovery to keep you at the top of your game.

Get Moving

One of the worst things that you can do on your recovery days is to be a couch potato. When we workout, our body produces byproducts like lactic acid, pyruvate, and NADH+. These byproducts pool up and cause our muscles to be sluggish, slow and sore. In order for our body to get rid of these byproducts, it requires blood flow to carry them out of our muscles. A blood flow elevated above resting will help to drain these byproducts from our muscles and speed up recovery.

Tips for moving during a recovery day:

  • Go for a light jog/walk
    • Just get your heart rate up, don’t push it
  • Foam roll
    • Spend 20-30 seconds on each of the major muscles
    • Glutes/Hamstrings/Calves/Quads
    • Lats/Upper back/Pecs
  • Lacrosse ball
    • Spend some time isolating specific knots or trigger points
    • Place the lacrosse ball on the knot and slowly grind into it
  • Stretch
    • Stretch the major muscles. If you neglect mobility, over time you will develop pain and injuries because the muscles aren’t functioning the way they should.
    • Spend 20-30 seconds on each muscle
    • Dynamic stretching combined with a light jog/walk is a great combo

Eat Right

Proper fuel is absolutely essential for competitive athletes. In order for our bodies to function properly at competition, they need fuel. Not only do they need fuel, they need the right fuel. Think of your body like a car. You could fill your car up with bleach and it would run … but not for long. If you’re filling your body up with junk food and missing out on the right nutrients, your body won’t perform the way you want it to for very long.

Tips for improving your nutrition:

Sleep

One of the biggest factors that significantly influences your body’s performance is sleep. Proper sleep has been shown to increase performance, motivation, concentration, and improve cognitive performance. While we are sleeping, our bodies go to work. During sleep, your body increases the hormone productions that lead to rebuilding muscles, increasing the tensile strength of your actin and myosin within the muscle fibers. It is recommended for athletes to get anywhere from 7-9 hours of sleep each night. If you are in the middle of pre-season or heavy training times, an extra hour is typically recommended. If you can’t manage to get that much sleep at night, naps can be a way to add up to that sleep total.

Tips for getting good sleep:

  • Get in a rhythm and stick to it! Plan ahead, finish homework/work in time that you can get to bed at a consistent time
  • Avoid being on your phone in bed, the stimulus will fight your body wanting to sleep
  • Avoid caffeine in the second half of the day

Simple Nutrition Guide to Launch into a Healthy Lifestyle

A sound nutrition plan is all about energy balance. This is the relationship between calories in and calories out. Other key factors that contribute to launching a healthy lifestyle include macro and micro nutrients. These play a key role in your metabolism and hormones which contributes to how your body processes food for energy. This nutrition guide will help you launch into a healthy lifestyle whether your looking to lose weight, increase lean body mass, or just looking to improve your eating habits.

Purpose of Each Nutrient

  • Carbohydrates for energy, cognitive function at work, primary fuel source, transports protein
  • Fat for anti-inflammation, cell structure, brain development and nerve function
  • Protein for recovery and repair of muscle tissue and cells, meal satiety
    • Distribution/Timing of protein throughout the day is essential.
  • Fiber for healthy digestive system, positive mood, efficient metabolism
  • Establish balance with proper caloric deficit to have fueling that supports energy needed for workouts while making progress towards body composition

Hydration

  • Proper hydration is critical for energy, nutrient absorption/digestion and mental clarity
  • ~1 cup of fluids 15-20 minutes before exercise
  • ~1 cup every 15-20 minutes during exercise

Identify Your Energy Needs

Breakfast Example

  • 2 different servings of fruit.
    • For example – 1 whole orange and 1 cup raspberries. It must be fresh or frozen.
  • With 1/4 cup raw walnuts or 20 raw almonds.
  • Plus 6 oz. plain Greek yogurt or 1/3 cup chickpeas or ½ cup quinoa.
  • Drink 16 oz. of water or hot or iced tea or coffee.

Lunch Example

  • Prepare a large salad with variety of veggies (aim for minimum of 3 different colors)
    • (Combining bag salads works well. Be sure to include a dark green)
  • Top with ¼ cup chopped walnuts, or 20 almonds or ¼ cup sunflower seeds
  • Rebuild lean muscle w/ 1/3 cup beans (pinto, kidney, chickpea, black (rinse if canned)).
  • Add 1 apple, diced with skin (or 1 serving any other fruit.)
  • Have with 1 tablespoon of any salad dressing that you like – vinegar and olive oil or salsa are two options. Drink water or alternative beverage such as tea.

MOVE today!

  • Get as much exercise as you can, preferably 1 hour of movement–walking, swimming, stationary bike, etc.

*If you get snackie during the afternoon, have 1 serving fresh fruit or more veggies.

Dinner Example

  • Prepare stir fried vegetables (minimum of 3 colors and use a little olive oil)
  • Top with ¼ cup sliced almonds, walnuts or sunflower seeds
  • Power up with protein from 1/3 cup beans, rinsed (red, pinto, kidney, black.)
  • Flavor the stir fry with fresh herbs and spices or spice mixes.

PM Snack

  • Thaw ¾ cup berries and drizzle 1 small square melted dark chocolate on top.
  • Key is having casein protein: cottage cheese, frozen Greek yogurt, protein shake, milk

Meal Guide

  • Breakfast – Pick from each category:
    • Energizing carb: black beans – whole wheat toast – sweet potato hash – oatmeal
    • Lean protein: Greek yogurt – eggs – hemp seeds – turkey – protein powder
    • Antioxidant fruits: blackberries – strawberries – blueberries – pineapple
  • Lunch – Pick from each category:
    • Lean meat: chicken – ground turkey – white fish
    • Complex carb: quinoa – brown rice – sweet potato – whole wheat pasta – WG bread
    • Vegetable: asparagus – broccoli – peppers – zucchini/squash – kale – and many more!
  • Dinner – Pick from each category:
    • Lean meat (5-6 days/wk): chicken – ground turkey – white fish
    • High fat (omega) meat (1-2 days/wk): salmon – quality steak – tuna

Foods Supporting Digestive Health

  • Ground flaxseed
  • Kiwi
  • Oatmeal
  • Beans
  • Kombucha or other fermented food (sauerkraut, kimchi, miso, kefir)

Anti-Inflamtory Foods

  • Salmon
  • Tuna
  • Walnuts
  • Pineapple
  • Watermelon
  • Tumeric
  • Tart Cherry concentrate

Foods that Boost Fat Metabolism

  • Red grapefruit
  • Coffee (black)
  • Lentils
  • Water
  • Whole grains high in B vitamins

Foods that Increase Endurance

  • Spinach
  • Beets
  • Arugula
  • Celery
  • Potato starch

Foods that Support Immune Function

  • Tomatoes
  • Red Bell Pepper
  • Citrus (oranges, lemons)
  • Yogurt
  • Green tea
  • Ginger

How to Grocery Shop with Better Health in Mind

How to Grocery Shop with Better Health in Mind

Are you kicking off 2018 with healthy goals? Meal prep and a balanced diet are both influenced by what you get at the grocery store. By going into the store with a healthy mindset and a strategic plan, you will set yourself up for success to reach your goals. Grocery shopping has gotten a lot more complex. To help you make the right choices, we have put together a specific food list that will help you navigate the grocery store effectively, efficiently, and leave feeling confident that you have healthy food options in your cart.

Check out the list we have put together to make your next trip to the grocery store a healthier one with the essential foods and nutrients your body needs!

Vegetable and Fruit Aisle 

You cannot go wrong with fruits and vegetables. Throw anything that appeals to you into the cart. More color variety = the more antioxidants and nutrients you’ll get. **DENOTES HIGH QUALITY NUTRIENTS**

FRUIT

RED

□ Apples**

□ Strawberries**

□ Cherries**

□ Watermelon**

YELLOW/ORANGE

□ Bananas**

□ Oranges**

□ Pineapple**

GREEN

□ Kiwi**

BLUE/PURPLE

□ Berries**

□ Red grapes

□ Figs and Dates**

VEGETABLES

RED

□ Red bell peppers**

□ Tomatoes

YELLOW/ORANGE

□ Baby carrots**

□ Sweet potatoes** (starchy carbohydrate)

□ Corn (starchy carbohydrate)

□ Squash**(starchy carbohydrate)

GREEN

□ Avocado**

□ Broccoli**

□ Spinach, Kale, Power greens**

□ Green Beans**

□ Brussel Sprouts

□ Zucchini**

BLUE/PURPLE

□ Beets**

□ Eggplant**

WHITE

□ Diced garlic or fresh garlic

□ Coleslaw mix

□ Onions

□ Portobello mushrooms**

Meat, Poultry, Fish, and Deli Counters 

□ Turkey or chicken breast**

□ Deli turkey or lean ham

□ Ground turkey, chicken, lean beef**

□ Frozen salmon patties (wild Alaskan)**

□ Frozen seafood fillets (halibut, salmon, mahi mahi, tilapia, etc)

□ Grilled chicken strips

□ Lean beef or pork cubes for stir-frying

Snack Aisle 

□ Almonds

□ Dark chocolate

□ Dried fruit (no added sugar, unsweetened)

□ Graham crackers

□ High-fiber, high protein granola bars (minimum 10 g protein, under 30 g carbohydrates)

□ Pistachios

□ Pretzels

□ Reduced-fat microwaveable popcorn

□ Salsa

□ Seeds (pumpkin, chia, sesame)**

□ Walnuts

□ Whole-grain baked crackers

Baking Aisle 

Herbs and spices—if you are an avid cook: keep a larger collection, but if you do not cook much, at least get:

◦ Black pepper

◦ Salt

◦ Garlic powder

◦ Cinnamon

◦ Chili powder

◦ Italian seasoning

◦ Pre-made spice blend that appeals to you (lemon pepper, montreal steak, Caribbean jerk, etc)

□ Nonstick cooking spray

□ Ground Flaxseed

□ Olive oil

□ Maple syrup

□ Vinegar (try apple cider, balsamic or red-wine vinegar)

□ Whole-wheat flour / Almond flour / Coconut flour

Beverage Aisle 

□ Carbonated water (LaCroix)

□ Coconut water

□ Tea

Condiment Aisle 

□ Oil based salad dressings

□ Low-sodium soy sauce

□ Hot sauce RECOVER. PREVENT. OPTIMIZE. VIVERANT.COM

◦ Black beans

◦ Cannellini beans

◦ Chickpeas

◦ Kidney beans

◦ Your favorite bean

Grain/Starchy Vegetable Aisle 

□ Ancient grain (amaranth, buckwheat, millet, farro)**

□ Barley**

□ Brown rice**

□ Lentils**

□ Quinoa**

□ Whole Wheat pasta

□ Steel Cut oats**

□ Whole-grain cereal (contain at least 3-4 grams of fiber)

□ Whole-wheat bread, English muffins or sandwich thins **

Canned Food Aisles 

□ Beans:**

□ Canned chicken or packets of salmon** and/or tuna**

□ Low-sodium spaghetti sauce

□ Olives

□ Peanut butter/Almond Butter

□ Stewed tomatoes

Frozen Food Aisles 

□ Berries

□ Peas (starchy carbohydrate)

□ Black-bean burgers

□ Chicken breasts

□ Turkey burgers

□ Vegetables (steam able broccoli, California blend)

□ Whole-grain waffles (Van’s power grain)

Dairy Case 

□ Eggs**

□ Feta cheese

□ Plain Greek yogurt**

□ Milk (skim or 1%)**

□ Whipped Neufchâtel cheese

□ Parmesan cheese

□ Mozzarella Part-Skim*

□ 2% cottage cheese**


How to Navigate the Holiday Seasons While Staying Healthy

How to Navigate the Holiday Seasons While Staying Healthy

Successfully getting through the holidays requires more than just knowing what healthy food looks like, it is the mindfulness and establishing a behavior change when at social events and food gatherings. Slow down with eating, savor your food, enjoy the moment of the holiday events and not just focusing on the food.

  • Breathe between bites of food
  • Pay attention to physical hunger cues vs emotional eating or mindless eating
  • Set your fork down in between eating
  • Use a smaller appetizer plate, you can always grab seconds but don’t to overload a large dinner plate
  • Bake holiday treats year round not “last chance eating” and overeating a “one time food”
  • Eat what you love, leave what you like
  • Alternate your bubbly cocktails w/ sparkling water
  • Be a snack smuggler – keep appetite in check and nourish your body rather than letting blood sugar drop and grabbing fast food

Social Gatherings

Holidays are much more than 100% food. Consider all the other aspects that make the holidays special and unique and go into the various events emphasizing those factors and not just thinking about food and what you will eat. Challenge yourself to do two non food related tasks before starting in on food.

  • Go to social gatherings to gather, not to eat
  • Keep plate at table and socialize without a plate in your hand (prevents mindless eating)
  • Hang out with family and friends in a living room or alternative space instead of chatting around food
  • Eat mindfully = three bites and goodnight
  • Give yourself permission to enjoy your indulgences guilt free

10 Healthy Cooking Alternatives

    1. Gravy — Refrigerate the gravy to harden fat. Skim the fat off. This will save a whopping 56 g of fat per cup.
    2. Mashed potatoes – swap out for cauliflower
    3. Stuffing — Use less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries, apples or pears.
    4. Sweet potatoes – add in other vegetables for more color & nutrients such as butternut squash, beets, brussel sprouts
    5. Green bean casserole – use a skim milk with Greek yogurt for a creamy, but lower calorie alternative
    6. Turkey – Enjoy delicious, roasted turkey breast without the skin and save 11 g of saturated fat per 3 oz serving
    7. Ham – opt for nitrite free ham and keep your portion in check to reduce excess sodium
    8. Pumpkin pie – substitute with plain Greek yogurt and flaxseed = increased protein and 100 calories less per slice
    9. Cherry pie – use fresh fruit instead of “pie filling” and for the crust – whole wheat flour + ground flaxseed
    10. Cookies – use unsweetened applesauce instead of oil

GARLIC MASHED CAULIFLOWER

Ingredients

  • 1 cauliflower whole head, separated into florets
  • 1 garlic whole bulb
  • 1 teaspoon olive oil
  • 2 teaspoons thyme fresh chopped
  • 1/4-1/2 teaspoon kosher salt or to taste
  • 1/4 teaspoon black pepper freshly ground

Instructions

  1. Preheat oven to 400 degrees.
  2. Slice about 1/4″ from the head of garlic and drizzle olive oil over the exposed cloves. Wrap garlic in aluminum foil and roast for 40-50 minutes, until soft. Remove from oven and cool until you can handle it.
  3. Meanwhile, set a vegetable steamer into a pot or saucepan with a lid. Add an inch of water to the pot and fill the steamer basket with the cauliflower florets. Cover the pot and bring the water to a boil. Cook cauliflower until very tender (so that when you pierce it with a knife it goes in and comes out easily without catching), about 10 minutes.
  4. Transfer cauliflower to a food processor. Squeeze the individual cloves of roasted garlic into the cauliflower. Add the thyme and secure the lid on the food processor. Pulse the cauliflower mixture until there are no lumps and it’s smooth like mashed potatoes. This may take a few minutes.
  5. Season with salt and pepper to taste. Serve.

APPLE AND SQUASH STUFFING

Ingredients

  • 4 cups butternut squash, peeled and cubed
  • 2 onions, chopped
  • 2 stalks celery, diced
  • 2 cups Gala apples, peeled and diced
  • 1 clove garlic, chopped
  • 1/3 cup olive oil
  • Optional – 4 slices pancetta, about 1/4-inch (1/2-cm) thick, diced
  • 1 lb ground turkey
  • 2 teaspoons Dijon mustard
  • 8 cups cubed stale bread loaf without the crust
  • 3 cups chicken or beef broth
  • 2 eggs, lightly beaten
  • 1 cup walnuts, toasted and chopped
  • Salt and pepper

Instructions

Butter a large 33 x 23-cm (13 x 9-inch) baking dish or with a capacity of at least 12 cups.

In a large and deep non-stick skillet or a large saucepan, sauté the squash, onions, celery, apples, and garlic in half the oil for about 10 minutes. Season with salt and pepper. Transfer to a large bowl.

In the same skillet, brown the ground meat (and pancetta if using) in the remaining oil. Add the mustard. Season with salt and pepper. Spoon over the vegetables and add the remaining ingredients. Stir to combine and spoon into the baking dish. Bake the stuffing in the oven during the last 30 minutes of cooking the turkey, on the bottom rack. While the turkey is resting, increase the oven’s temperature to 350 °F and bake the stuffing for another 30 minutes or until it is firm and golden brown.

GREEN BEAN CASSEROLE

Ingredients:

  • 2 pounds fresh green beans, trimmed and cut into bite-sized pieces
  • mushroom sauce (see below)
  • crispy onion topping (see below)

CRISPY ONION TOPPING INGREDIENTS:

  • 1 Tablespoon olive oil or butter, divided
  • 1 medium onion, peeled, quartered and thinly sliced
  • 1/2 cup Panko breadcrumbs
  • 1/4 cup freshly-grated Parmesan cheese
  • 1/4 teaspoon salt

MUSHROOM SAUCE INGREDIENTS:

  • 2 Tablespoons butter or olive oil
  • 8 ounces white button or baby bella mushrooms, thinly sliced
  • 4 cloves garlic, minced
  • 3 Tablespoons all-purpose flour (or cornstarch, if gluten-free)
  • 1/2 cup chicken or vegetable stock
  • 1 cup milk
  • 1/2 cup Parmesan cheese, grated (not packed)
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper

Instructions:

TO MAKE THE CASSEROLE:

Begin by preparing the onion topping.  Then make the mushroom sauce.

While those are cooking, preheat oven to 375 degrees and bring a large stockpot of water to a boil.  Add the green beans and boil for 3-5 minutes, or until they reach your desired level of doneness.  (I like mine cooked but still slightly crispy.)  Drain the green beans, then transfer them to the bowl of ice water and stir them in.  This will stop them from cooking more.

When the mushroom sauce is ready, transfer the green beans into the pan with the sauce and toss until combined.  Pour the green bean mixture into a baking dish that has been greased with cooking spray.  Then sprinkle the onion topping evenly on top.  Bake for 25 minutes.  Serve warm.

TO MAKE THE CRISPY ONION TOPPING:

Heat half of the butter in a large saute pan over medium-high heat until melted.  (Or if using olive oil, heat until it is shimmering.)  Add the onions and saute, stirring occasionally, for about 5 minutes or until they are soft and starting to brown around the edges.  Use a slotted spoon to transfer the onions to a separate mixing bowl.

Add the remaining half tablespoon of butter (or oil) to the pan and heat until melted.  Add in the Panko breadcrumbs and stir until combined.  Cook, stirring once every 30 seconds or so, for about 3-5 minutes until the Panko is toasted and lightly golden.  Remove from heat and transfer the Panko to the bowl with the onions.  Stir in the Parmesan and salt, and toss the mixture until combined.  Set aside.

TO MAKE THE MUSHROOM SAUCE:

In the same saute pan that you used to cook the onion and Panko, heat butter in a large saute pan over medium-high heat until melted.  (Or if using olive oil, heat until it is shimmering.)  Add mushrooms and saute for 3-5 minutes until they are soft and cooked, stirring occasionally.  Add the garlic and saute for an additional 1-2 minutes until fragrant, stirring occasionally.  Sprinkle with flour, and stir to combine. Saute for an additional minute to cook the flour, stirring occasionally.

Slowly add chicken broth, whisking to combine until smooth. Whisk in milk, and bring the mixture to a simmer. Let cook for an additional minute until thickened, then stir in Parmesan cheese, salt and pepper until the cheese is melted. Reduce heat to low until the sauce is ready to be tossed with the green beans.

(*If the sauce seems too thick, you can add in an extra 1/2 cup of milk.  If the sauce is too thin, you can add in an extra 1/4 cup of Parmesan cheese.)

 

HEALTHIER PUMPKIN PIE

Ingredients

  • 1 can (15oz) pumpkin puree
  • 1 (13.5oz) can full-fat coconut milk
  • 1/4 cup rolled oats
  • 2 tbsp ground flax
  • 1/3 cup coconut sugar or brown sugar
  • pinch pure stevia, or 2 tbsp extra brown sugar
  • 2 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 1/2 tsp salt
  • 1 tbsp pure vanilla extract

Instructions

Preheat oven to 400°F. Blend all ingredients together until smooth, then pour into a prepared pie crust (such as the recipe below) in a 10-inch round pan. Bake 27 minutes (it will still be underdone after this time, which is okay!), let it cool, then refrigerate at least 5 hours uncovered for the pie to thicken and “set.” Note: Feel free to experiment with other milks, I can’t vouch for the results but that is an option.

Crust Recipe:

1 1/2 cups whole wheat pastry flour or all-purpose flour
1 tsp salt
1/3 cup xylitol or sugar of choice
1/2 cup avocado oil or coconut oil
2-4 tbsp water

Preheat oven to 200°F. In a large mixing bowl, combine all dry ingredients. Add oil and stir. Add water as needed until it just sticks together but is not gummy. Press evenly into a 10-inch pie pan. Put the crust in the oven and immediately increase the temperature to 350°F. (The crust will rise, so either use pie weights during baking or just press the pie crust back down afterwards.) Bake 15 minutes. Let cool.

GINGERBREAD COOKIES

Ingredients:

  • 1 cup + 6 tbsp white whole wheat flour
  • ¾ tsp cornstarch
  • ¼ tsp baking powder
  • 1 ½ tsp ground ginger
  • ¼ tsp ground cinnamon
  • ⅛ tsp ground nutmeg
  • ⅛ tsp ground cloves
  • ¼ tsp salt
  • 2 tbsp (28g) unsalted butter or coconut oil, melted and cooled slightly
  • 1 large egg, room temperature
  • 1 ½ tsp vanilla extract
  • ¼ cup molasses
  • 1 tsp vanilla crème stevia

Instructions

  • To prepare the cookies, whisk together the flour, cornstarch, baking powder, ginger, cinnamon, nutmeg, cloves, and salt in a medium bowl. In a separate bowl, whisk together the butter, egg, and vanilla extract. Stir in the molasses and vanilla crème stevia. Add in the flour mixture, stirring just until incorporated. Transfer the dough to the center of a large sheet of plastic wrap, and shape into a 1”-tall rectangle. Cover the top with another large sheet of plastic wrap. Chill the dough for at least 1 hour.
  • Preheat the oven to 325°F, and line two baking sheets with silicone baking mats or parchment paper.
  • Leaving the cookie dough between the sheets of plastic wrap, roll it out until ⅛” thick. Lightly flour your cookie cutter, and press it into the dough, making sure each shape lies as close to its neighbors as possible to minimize unused dough. Peel the unused dough away from the shapes, and place them onto the prepared baking sheets. Re-roll the unused dough, and repeat.
  • Bake the cut out cookie dough at 325°F for 8-10 minutes. Cool on the baking sheet for 5 minutes before turning out onto a wire rack to cool completely.

SUGAR COOKIES (Grain-free, gluten free and refined sugar free!)

Ingredients

Wet

  • 1 large egg
  • 1 teaspoon almond extract
  • 1/4 cup honey
  • 2 tablespoons coconut oil, melted
  • optional: food coloring

Dry

  • 2 cups blanched almond flour
  • 1/2 cup coconut flour
  • 1/2 teaspoon baking soda
  • pinch salt

For the Icing

  • 2 cups organic powdered sugar
  • 2-3 tablespoons water
  • 2-3 drops pink/red food coloring

Toppings

  • Sprinkles
  • Edible Glitter

Instructions

  1. Preheat oven to 350ºF and line 2 baking sheets with parchment paper. Set aside.
  2. In a medium-size bowl, whisk together dry ingredients and set aside.
  3. In a large bowl, whisk together egg, almond extract, and honey. Then, add in melted coconut oil and whisk again.
  4. Slowly add dry ingredients to wet until your dough is formed. Use a wooden spoon at first and then switch to using your hands. The dough may seem crumbly at first, but continue to knead dough together until it forms a ball.
  5. At this point, you can add your food coloring. We suggest starting off with just a few drops and kneading the food coloring into the dough. You can also make multiple colors of dough by separating in half or thirds.
  6. Create a ball with your dough and wrap with plastic wrap and place in refrigerator for 30 minutes.
  7. Once the dough has cooled. Remove from fridge and sprinkle coconut flour onto a hard, cool surface as well as your rolling pin. Then, use rolling pin to roll out the dough so that it’s around 1/4 to 1/2 of an inch thick. If it’s sticking, sprinkle on some more coconut flour.
  8. Use small/medium cookie cutters to create sugar cookie cut outs. Place shapes onto your parchment-lined baking sheet. Don’t worry about spacing too much, the cookies will not expand that much.
  9. Bake at 350ºF for 6-8 minutes or until cookies begin to brown. They cook fast, so be careful!
  10. Immediately remove from hot pan and place on cookie rack. Let cool for at least 30 minutes before frosting.
  11. For the icing: add water to powdered sugar one tablespoon at a time and mix. Add enough water, until you’ve reached your desired thickness. If you want to color your frosting, add a few drops of whatever color you desire. Then, transfer into a piping bag (or plastic bag) and frost away!
  12. Frost cookies with icing and then decorate with sprinkles and edible glitter.

INTERESTED IN MORE HEALTHY TWISTS ON CHRISTMAS COOKIES?

Check out: https://www.wellandgood.com/good-food/healthy-christmas-cookie-recipes/


5 Healthy Holiday Eating Tips

5 Healthy Holiday Eating Tips

Holiday Food Eating Facts

  • It is easy for holiday eating to turn into holiday OVER-eating.
  • We gain 1-2 pounds during this time and don’t lose it come January.
  • Research also shows those who are already overweight gain an average of 5 holiday pounds that don’t come back off and add up year after year.

Tip #1: Don’t Skip Meals

  • Don’t attempt to restrict intake leading up to the holidays…this will only make you more likely to overeat once the holiday meals come.
  • Practice well-balanced and healthful eating leading up to the holidays, including adequate fruits, vegetable, lean proteins, high fiber foods and whole grains.

Tip #2: Avoid Overeating…Moderation is key!

  • Enjoy, Stop, Think
  • Smaller plate, smaller portions
  • Drink water throughout the day, dehydration can be mistaken for hunger
  • It IS possible to have too much of a good thing
  • Balance portions on your plate
  • Moderation applies with dessert too – One whole piece of your favorite  dessert, or two half-sized pieces if you can’t decide

Tip #3: Veggies First

  • First fill your plate with vegetable and salad options before adding the entrees and desserts to the plate.
  • ↑ vegetables + ↓ entrees & desserts = ↓ calories, ↑ fullness, satisfaction, nutrients

Tip #4: Play Your Part

  • Bringing a dish? Make it a healthy option!
  • Sides: Fruit or vegetable tray, salad, roasted vegetables
  • Entrée: Lean meat, whole grain pasta, beans

Tip #5: Stay Active


How Gut Bacteria Effects Body Function and Performance

How Gut Bacteria Affects Body Function and Performance

Gut health has gained traction in the health and fitness community as more people are aware of dysfunction in their gut health. Food sensitivity awareness has skyrocketed with over 15 million Americans dealing with food allergies. Your gut is the powerhouse of your immune system. It greatly affects your mood, energy level, digestive system, and response to stress. The state of your gut health is determined by the amount of live bacteria you have to allow your gut to function properly. Let’s dig into how gut bacteria affects body function and performance.

What is gut bacteria?

Gut flora is the complex community of microorganisms that live in the digestive tracts of humans and other animals, including insects. The gut metagenome is the aggregate of all the genomes of gut microbiota.

People who take antibiotics and consume highly chlorinated water may be at risk of flora imbalance. The good news is that this can be treated by creating a breeding ground for microflora. The microflora in your body needs a stable environment to grow and flourish. Experts suggest that your ideal colon pH should be between 6.7 and 6.9. A pH of 7 is neutral—anything lower than 7 is acidic and anything above 7 is alkaline. Your colon should be slightly acidic, which decreases the growth of harmful bacteria like E. coli, Shigella, and Salmonella.

Your gut is the powerhouse of your immune system. Roughly 70% of your immune system is found within the gastrointestinal tract. This is why having a balance of flora in your gut is so important to have a healthy immune system. Experts suggest that an imbalance in flora could be the cause of some autoimmune disorders and allergies.

What does gut bacteria do?

Bacteria lines your intestines and help you digest food. During digestion, it makes vitamins that are vital for life, sends signals to the immune system, and makes small molecules that can help your brain work. Gut bacteria plays a key role in our health, from metabolizing food to preventing disease.

Researchers have discovered that people who suffer from disease have a different combination of bacteria that line their intestines compared to healthy individuals. They are still working to define the makeup of gut bacteria in a healthy person versus the gut bacteria that puts you at risk of disease.

Ongoing research reveals that people with certain diseases often have a very different mix of bacteria in their intestines compared to healthier people. Researchers are working to define the makeup of gut bacteria in a healthy person versus the gut bacteria in an unhealthy person that can point to higher risk or presence of certain diseases.

What can you do to restore and maintain a healthy gut?

In order to restore and maintain a healthy gut, you should create an acidic environment for bacteria to thrive. You can do this by consuming probiotics like lactobacillus and bifidobacterium (live bacteria and yeast that are good for your health). There are beverages, supplements, and natural food sources that you can consume as well that are a good source of healthy bacteria.

Foods and supplements that will help you restore gut health 

  1. Fermented Foods
  • Yogurt
  • Natto
  • Kombucha
  • Sauerkraut
  • Pickles
  1. Probiotic supplements – beverages or capsules
  • Flora Protect
  • Culturelle
  • Kavita
  • CoCo Biotic
  • Suja
  1. Lactic Acid Yeast Wafers

How much healthy bacteria should you be consuming?

Experts recommend one to ten billion live cultures split into three doses daily. The National Yogurt Association (NYA) has established a Live & Active Cultures seal program for all yogurt manufacturers whose refrigerated products contain at least 100 million cultures per gram at the time of manufacture, and whose frozen products contain 10 million cultures per gram at the time of manufacture. This level was based on a survey of leading research scientists involved in clinical studies of the health attributes associated with live and active culture yogurt. The seal appears on yogurt packages and indicates whether this level of live and active cultures is present in the product.

Benefits of a healthy gut 

Having a healthy gut has many benefits whether you are an athlete, someone looking to improve your overall health, or someone who frequently takes medication. Here are a few reasons why you should stay on top of your gut health.

  • Powers digestive system
  • Contributes to immune function and health
  • Fights off urinary tract infections
  • Good for cholesterol management
  • Cleansing agent
  • More efficient nutrient absorption
  • Increases stress tolerance
  • Offsets harmful effects of medication

Privacy Settings
We use cookies to enhance your experience while using our website. If you are using our Services via a browser you can restrict, block or remove cookies through your web browser settings. We also use content and scripts from third parties that may use tracking technologies. You can selectively provide your consent below to allow such third party embeds. For complete information about the cookies we use, data we collect and how we process them, please check our Privacy Policy
Youtube
Consent to display content from Youtube
Vimeo
Consent to display content from Vimeo
Google Maps
Consent to display content from Google
Contact us today to learn more about our programs and services!CONTACT US