nutrition

Tips

Eve_Kessner_236

Eve_Kessner_236

More and more often these days I get asked questions about how to lose weight? Tighten up? Stay healthy? Keep my energy up to work, chase kids, and still cook dinners? Maintain balance?

The answer is: there are no easy answers! But there are definitely tips I’ve picked up along the way and incorporated into my daily life that help the process. Lots of the “crazy” things I do seem strange to friends, were strange to me at the beginning, but have become easy, normal, regular.

I do my best to keep it natural and whole, so looking to other cultures’ traditional ways are often what I guide myself towards. For this list (and I’ll post more in the future!) I’m going to avoid what I believe to be obvious (drink lots of water, avoid processed foods, keep away from sugar…) and focus on what may feel a bit more obscure.

Incorporate any of these, maybe one at a time to see if they are working for you, and definitely let me know how they make you feel!

With a new season upon us, my favorite season of the year!, it’s the perfect time to clean up shop starting from the inside out.

So, with no further adieu:

Chia seeds. Packed with omegas and fiber, they are an easy addition to almost any baked goods, pudding, salad, drink! I add them to my water or tea whenever I can remember to. They give a burst of energy and nutrition without adding any taste.

Turmeric. I add it to my cooking whenever I can. It’s amazing for your immune system and brain! Highly anti-inflammatory, it is also a great compliment to any fitness regime.

Essential oils. Now these deserve a whole post of their own, but I diffuse these in the house, use them in my kids baths, take them internally as remedies. Here are a few ways: lavender is amazingly calming for bath time or diffusing in the house before bed time. It is also a powerful wound healer! I use tea tree for skin conditions of any sort (think rashes, pimples, itchy sun burn). Peppermint is amazing used internally as a digestive aid or in a bath to invigorate tired muscles. Eucalyptus clears stuffy noses and sinuses. Orange is our happy scent. Lemon goes down the drain to make the kitchen smell good! I could go on…

Lemon. I squeeze it into and onto anything appropriate. Water, salad, avocado. It is detoxifying and purifying and also delicious.

Apple cider vinegar. I swig it in the morning and a couple times throughout the day when I’m trying to cleanse or boost my metabolism. It’s probiotic and detoxifying and invigorating! Wakes me right up!

Eat and drink greens. Duh.

When I do eat poorly (cause we all do once in a while), I take digestive enzymes to help my body break down what its not used to eating. This just help the body’s natural processes.

Saurkraut (or anything naturally fermented). Naturally fermented foods contain probiotics which help our digestive system do what it needs to do. Our gut is also the hub for the first stop in our immune system, so keeping your gut healthy keeps you healthy!

Avoid the bread. This one is simple. I avoid bread unless it is really worth it. Don’t all or nothing anything, but in my opinion, bread should be worth it! Wait for what’s good and hold back on the empty calories whenever you can.

Eat enough! Too many people that come to me for help are simply not eating enough. By eating too little we are tricking our metabolism into actually hurting our weight loss goals instead of helping us. This deserves a much longer post, but the short end is this: by eating too little our bodies hold onto calories instead of burning them due to what we call fight or flight mode. Basically our body gets nervous about not knowing when our next meal is coming since we are feeding it so little and it conserves what it’s got instead of burning it off. Got me??! Don’t starve yourself! Ever!

Banana Chocolate Chip (Paleo) Muffins

Banan Chocolate Chip Paleo Muffins

Banan Chocolate Chip Paleo Muffins Here it is you Instragramers! As promised:

It is no secret I've been experimenting with paleo meals.  No meat for me, of course, but eggs have snuck into our menu.  And it creates an opportunity for more nutrient packed, clean desserts.  These muffins are protein packed, organic, clean, mean, delicious, and the absolute perfect project for a snowy snowed in day.

Here's how I did them:

Preheat the oven to 350 degrees and prep your muffin tins (this makes 12 big guys).

Put all of these in the bowl of you mixer in the following order: 4 ripe bananas (the riper the better...I may have just made that word up)

Put all of these in the bowl of you mixer in the following order:

4 ripe bananas (the riper the better...I may have just made that word up)

4 eggs

1/2 cup almond butter

1/2 cup coconut or almond flour

2 tblsp coconut oil (organic, virgin, unrefined, melted)

1 tblsp cinnamon

1 tsp nutmeg

1 tsp baking powder

1 tsp baking soda

1 cup chopped walnuts

1 cup chocolate chips (vegan grain sweetened if you can find it)

Fill your muffin tins.

Bake for 25 min.

Cool on racks.

EAT!

The Cold and Colds

Wellness Shot

Wellness Shot It's been freezing in these parts.  Dead of winter.  And it's no secret that little kids carry lots of little germs.  And those little germs create runny noses and sore throats and all that is evil.

On Sunday Avital puked into my hands while Richie sped to try to get us home.  Yesterday I came home to Ellie's poop everywhere.  Tonight Bar vomited all over me while cuddling on the couch.

I AM SURROUNDED!  And I cannot afford to get sick.

This season is just tough.  Period.

Almost every day I get a text or call from a friend or family member asking what are my remedies for x, y, or z.  Soooooooo...I figured I'd post my cure-all, preventative, germ killing wellness shot for all of you.

You can make it in a juicer to in a blender.  I used my mini-prep Cuisinart thingy then strained it all through a hand strainer and glugged it down.  It's spicy and sweet.  It may burn a bit going down, but I promise it works wonders!  Boost that immunity y'all!

Here are the ingredients (no exact measurements necessary):

1-2 inches of fresh ginger

2-3 cloves of garlic

lemon juice

apple juice

raw honey

cinnamon

As Promised...Recipes! Cabbage Soup

Cabbage Soup

Cabbage Soup No need to reiterate I'm sure, but life has been crazy.  Crazy crazy.  Taxing emotionally and physically.  And time is short.  But I've been trying my hardest to spend time (quality) with the kids and cook more.

Now more than ever, when our adrenals are in danger of fatigue, when the season is changing and the cold is drying us out, when days are shorter and the list of things to do is just as song, when we find stronger sadness AND happiness, we need to make sure we are getting the nutrients we need.

And when I say we, I mean me.  That's what Richie says at least.  And it's true.  Mama Bear is the toughest job out.  Keeping everyone healthy is of utmost importance.  So I've been cooking.  Wholesome, whole foods.

This recipe is a mix of a "clean out the fridge" and my grandma's cabbage soup.  It is sweet and sour and hot and just hit the spot.  With a big hunk of sprouted bread it's the perfect cold  night supper.

Ingredients:

1/2 green cabbage, sliced thinly

1 yellow onion, cut in half and sliced thinly

3 tblsp olive oil

1/2 tsp sea salt

3 field roast apple and sage sausages

1/2 kabocha squash, large dice

1 carton No Chicken broth (or the veggie broth of your choice)

2 tblsp honey

juice of 1 lemon

-Saute the onions and cabbage in the olive oil and salt until soft.

-Break the sausage (with your fingers so that it has raw edges, not cuts) and cook it in with the vegetables.

-When the sausage starts to brown, add the squash and broth and bring to a boil.

-Once it boils, bring it down to a simmer and cook 45min-1hour.  If at any point the liquid gets too low, just add hot water.

-At the end, add the lemon and honey.