Welcome to Happy Well Lifestyle!
How can a Holistic Wellness & Nutrition Coach help you? Are you 50+ and feel like your body has let you down? Struggling with low energy, brain fog, insomnia, bloating, weight gain, or chronic aches and pains? Have you been to the doctor only to be told it’s all in your head? Are you too young to feel this old?
Did you know these are NOT normal signs of aging? This is your body giving you clear signals that something is out of balance. I can help you!
I can totally relate. Unfortunately with so many medical specialists these days and “a pill for every ill”, WHO is looking at your WHOLE health picture? I’ve been there… and that’s why I became a Holistic Wellness & Nutrition Coach, to help you thrive in wellness.Learn More...
Are you eating enough fruits and veggies? If you’re like most Americans the answer is likely “no”. Recent data from the Center for Disease Control (CDC) indicates that just 1-in-10 American adults are eating enough fruits and veggies.(1) That means 90% of us are not getting enough fruits and veggies every day. Our children are equally deficient. And BIPOC communities are faring far worse.(2)
So what is the recommended amount of daily fruits and veggies anyway? The USDA’s “recommended amount” is 5 to 9 half-cup servings of fruits and veggies a day. But that is the bare minimum to survive, not to thrive. If you’re going for optimal health instead of the bare minimum, according to research shared in Dr. Mark Hyman’s book Food Fix (which I highly recommend reading!), you’ll want to eat 13 to 15 half-cup servings of fruits and veggies—in a wide range of colors—each day. And athletes need to eat even more. Wow! That’s a LOT. Especially when, ironically, only 2% of all agricultural land in the US is now used for growing fruits and vegetables.
Even as a functional medicine health coach, who eats pretty clean and healthy, I know I generally don’t eat 13 to 15 servings of fruits and veggies a day. How about you? It’s hard to wrap our heads around how much that really is. So let’s break it down a few different ways.
Who doesn’t love healthy holiday treats, right? I strive to live by the 90/10 rule, meaning 90% of the time I eat as clean and healthy as I can, but that doesn’t mean deprivation. We eat amazingly delicious healthy meals. And 10% of the time I eat whatever I want! Does that surprise you? The more surprising thing to me is that because I read labels to know WHAT is in things—and because I know what those ingredients actually DO to my body—I don’t even want some of the things I used to crave.
Seriously, my list of fav “treats” used to include Skittles and Jolly Ranchers (full of artificial coloring/flavoring, and high fructose corn syrup), Red Vines (full of wheat/gluten, artificial coloring/flavoring plus high fructose corn syrup), Berry Pop-Tarts (again wheat/gluten, high fructose corn syrup, artificial coloring/flavoring), you get the point… Even though I used to love and crave those foods, today you likely couldn’t pay me to eat them. As the saying goes, “once you know, you can’t unknow.” And, “when you know better, you do better.” And since I KNOW what those ingredients do to my body (ie: cause inflammation, excess body fat, and brain fog just to name a few), it’s definitely NOT a treat for me to harm my one and only body.
So I opt for healthy holiday treats instead. And I’m sharing a few of my fav recipes with you here. These healthy holiday treats fall into my 10% rule. And they are mostly “healthy” although they do contain a bit of organic coconut sugar, maple syrup, or molasses. But they also contain other healthy ingredients, like cocoa powder (an amazing antioxidant and also a good source of magnesium), almonds (rich in magnesium and healthy fats), coconut oil (a great healthy fat), pomegranate seeds (among the highest antioxidants of any fruit), and pumpkin seeds (full of protein, vitamin K, iron, and zinc), or ginger (immune balancing and anti-inflammatory). Plus, these healthy holiday treats taste SO good, no one will know they are gluten-free, dairy-free, egg-free, and vegan!
Are you ready to try some Dark Chocolate Christmas Bark with pomegranate and pumpkin seeds, or Vegan Dark Chocolate Salted Truffles, or how about a slice of Spicy GF Gingerbread Cake?
What do asthma, Celiac, Crohn’s & Colitis, C-sections, obesity, stomach cancer, and esophageal cancer all have in common? If you or a loved one has dealt with any of these conditions, you will definitely want to read Missing MIcrobes by Dr. Martin Blaser, M.D.
Thanks to COVID, I’ve had a lot more reading time on my hands. And I love to share books I think my readers would enjoy. Missing Microbes delves into how the overuse of antibiotics is killing our gut microbiome and fueling our modern plagues. Curiously, it was actually published in 2015, well before COVID. And it’s been sitting on my bookshelf since then. I finally got around to reading it recently. And WOW was I surprised by how much I learned. So I felt compelled to share some of it here. As Dr. Martin Blaser, a research scientist and MD at NYU, explains in Missing Microbes, while antibiotics definitely have their time and place, the overuse of them in our modern-day society has wreaked havoc on our gut microbiome.
Looking for a delicious healthy dessert or breakfast treat? This Apple Betty is it! Last week my husband Kirk saw a recipe for old fashioned “Apple brown Betty” from the Sweets Without Sugar pamphlet distributed by the Federal Food Board of New York in 1918. I was impressed that there was such a consciousness about sugar back then. But it turns out it was during WWI when sugar was rationed and saved for the troops.
The Apple Betty looked super yum, except that it wasn’t dairy-free or gluten-free. So I put on my recipe-modification hat and made it so! I’ve always loved creating and modifying recipes. If we eat out somewhere (or when we used to! we’re not eating out now due to COVID), I would often re-create the restaurant version at home. And usually, it was a success like this Apple Betty. I replaced the original “pieces of toast” with almond meal and pecans, and used coconut oil instead of butter.
I had to make this recipe a few times to get it just right. Oh darn, had to eat the not-so-great ones too, LOL! This recipe is super quick and easy to make. Loaded with apples and cinnamon, it tastes so delicious no one will know it’s GF/DF! The original recipe was nammed “Apple brown Betty” (lower case brown)? And when I looked into where it got its name, there appears to be a lot of racism surrounding the “brown” part of the name, so I’ve renamed my recipe, Apple Betty.
…continue reading Apple Betty