Clean Homemade Sunscreen

Sunblock

Happy summer, all!

Let’s chat about sun protection! Well, for starters, my DIY version is technically sunBLOCK, not sunSCREEN, since it contains the mineral zinc oxide (other sunblocks may contain titanium). Sunblocks protect against UVA and UVB rays. Sunscreens contain chemicals that absorb UV radiation and reduce the amount that reaches the skin.

Most sunscreens contain toxic ingredients that can disrupt endocrine function and may actually promote skin cancer growth and free radical damage. Uh, oh, right? According to the FDA, in the years since sunscreen use began, skin cancer rates have actually risen!

Sunblocks physically prevent UV radiation from reaching the skin. Sunscreens tend to be transparent and are invisible when applied, whereas sunblocks are thicker (whiter) and remain visible when applied and are more difficult to wash off than sunscreens. The appeal of sunscreens is the fact that they blend more into the skin, while sunblocks do not.

So, most of you know, I have an infant, who is now 16 months old, and we live in sunny southern California. I dug around through tons of articles trying to find a safe option for my baby, and most products are not recommended for children until 6 months of age, and even after that, there are only a handful of “safe” products to choose from. I was torn, since I like to go outside with my baby, but didn’t want to risk exposing her to harmful sun rays with no protection, so I just made my own.

The secret ingredient is NON-nano zinc oxide. There’s a lot of info out there on nano vs. non-nano, and here’s the difference: A nano particle will enter the blood stream, but a non-nano will not. For that reason, non-nano is safer. Chemical sunscreens will enter the bloodstream, so that is why they are not preferred–unless you like being at risk for skin cancer. 🙁

So, why not give this safe version a try! It’s so easy, and you can feel good about using it on your skin, and your whole family’s skin! Please always check with your pediatrician and do what feels right for you and your baby regarding skin care and sun exposure.

HOMEMADE SUNSCREEN 

  • 1 tbsp. pomegranate oil
  • 3/4 cup virgin, organic coconut oil
  • 2 tbsp. non-nano zinc oxide powder
  • 2 tbsp. shea butter
  • Small glass jar
  1. Combine all ingredients except zinc oxide in a jar.
  2. Place a saucepan with a bit of water on stove over medium/low heat.
  3. Place jar in saucepan and stir contents until ingredients start to melt.
  4. Once all ingredients are combined, add in zinc oxide and stir well. Store in a cool place.

*You can add 10 drops of essential oil to your sunblock, if desired, but do not use citrus scents as these actually increase UV damage.

Also, it may tend to melt at super hot temperatures, so store in a cool place.

For more tips and tricks on how to live a healthier life, or for one on one coaching, contact me! I’m happy to be of service to you and your family!

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Dori The Healthy Donut Baker

AshleyDonut1

Hey all!

Wow! I feel like a jerk for not blogging regularly, so I apologize for that! I know it’s been a while, but hopefully you’ve been staying in touch on my social media platforms (Facebook, Instagram and Twitter).

If you’ve been kind enough to follow me there, you may have seen recently, that I’ve taken up baking healthy donuts! Kinda random, I know, but it’s been super fun, and those babies have been keeping me pretty busy! Last month, I was honored to participate in a Lululemon event in Brentwood for the Manta Movement bracelet launch, my buddy’s open house for his amazing natural therapy clinic Pure Vitality Rejuvenation Center and a Meatless Monday event in Long Beach where my donuts were in the swag bag with some delicious vegan fave samples provided by Beyond Meat, Daiya Cheese, Upton’s Natural’s and Field Roast! I was blown away and so stoked to have my little donuts handed out with such BIG names in the vegan world! #grateful

I just wanted to tell ya about the donuts since I don’t have an official website for them, so you won’t find much about them online, unless you’re following my social media.

The donuts are vegan, gluten free, and refined sugar free. They are made with gluten free oat flour and contain chia seeds, for added protein. They contain roughly 10 g of sugar per donut (varies on the topping choice), and the sugar source is a teensy bit of pure maple syrup. They are all topped with a chocolate glaze, and that is sweetened with malitol, which is a sugar alcohol (and thus, less than 1 g of sugar and zero calories).

I started playing around in my kitchen, and posted a photo of them one day, and it all started with one friend asking me to make her a batch and then POOF, it’s now “my thing.”

You can find them weekly in my office at Lotus East-West Medical Center, and they can be ordered privately via email: healingthrufood@gmail.com. Currently, I am only servicing Los Angeles, and this helps to keep them local, fresh and “eco-friendly”. 😉

My philosophy behind them is that you do not have to give up tasty, fun food if you want to eat healthy. Eating healthy *should* be FUN!

Speaking of fun–it’s 4th of July weekend!!! Hope you have plans to do something SUPER fun (and healthy). A few healthy tips:

  • Stay hydrated (travel with a refillable water bottle)
  • Bring your own food to parties (something fun to share–a big salad, a gigantic watermelon–it doesn’t have to be complicated to be great)
  • Limit alcohol intake
  • Graze all day–even if it IS a holiday–especially if you *are* drinking

Stay safe and have fun, you guys!! …AND, if you’re local and would like to order donuts, shoot me an email! I’d love to connect with you over some truly healthy, delicious, guilt free treats!

 

Passover & Easter Vegan Recipes

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Hey everyone!

Happy Spring and happy (almost) Passover and Easter! What are your plans and do they happen to include food? I am going to guess that they do! Mine sure do, and even though there are lots of things a Jewess like myself cannot (or should not) consume during Passover, there are still TONS of things to eat! …and if you celebrate Easter (or both!), not to worry! I’ve got you covered, too! There are way more choices than hardboiled eggs or ham! Let’s create some newer, more conscious traditions, shall we?

During Passover, Jews do not consume “chametz”, which includes any of the following grains:

Wheat
Oats
Rye
Barley
Spelt

These grains are prohibited if they’ve had any contact with water or moisture for longer than 18 minutes, which leads to rising or “leavening.” Leavening agents, like yeast and sourdough, are also considered chametz and should not be consumed.

Although technically matzo (which is what we eat during this time) is made from wheat, it is an unleavened bread, so it’s okay.

Ashkenazi Jews also refrain from consuming rice, corn, millet and legumes during Passover.

So…WHAT can we eat, if we cannot eat any of the above?? Veggies would be a great start!! 😉 Also, QUINOA is totally allowed!! So, if you’re already consuming your quinoa and veggies, the upcoming Passover menu shouldn’t even phase you! Just don’t overdo it on the Manischewitz wine! 😉

The following recipes can actually be interchangeable for both holidays, if you so please, or if you live in a mixed faith household such as myself.

I assure you, these recipes will make you (and your family) very “hoppy.” 🙂

Deviled “Eggs”

I used to go crazy for these as a kid and have not had a “real” one in many years because these make an amazing alternative that is animal and cholesterol free!

Ingredients:

  • 6 small, organic red potatoes
  • 1 tsp Dijon mustard
  • 1/4 cup plain hummus
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • Dash paprika
  • Dash Cholula, or your favorite hot sauce (optional)
  • Dash black salt (which you can find at an Indian market–it has a sulfurous taste, which makes these seem more “egg” like)

Boil potatoes until tender with a fork, then let cool completely. In the meantime, mix hummus, mustard, garlic and onion together, plus a pinch of black salt, stirring to combine. Add in hot sauce, if you prefer spicy deviled eggs. Add more Dijon or black salt to taste, then set aside. Once potatoes cool, slice in half long-ways and use a little spoon or melon baller to scoop out a small circle of the potato flesh to resemble an “egg”. Spoon the hummus mixture into the hole and garnish with paprika.

Spring Quinoa Salad

This is nice as a starter, or as an entree and it’s bursting with bright flavors and colors!

Ingredients:

  • 1 cup quinoa
  • 1/2 tsp sea salt
  • 2 tsp EVOO
  • 1 small bunch asparagus (FYI, asparagus is on the “Clean 15″ list, so if you cannot find organic, you’re safe!), about 15 spears, washed and cut into 1” pieces
  • 1 tbsp fresh lemon juice
  • 1 cup frozen peas
  • 1 avocado, cut into chunks
  • Sea salt and pepper, to taste
  • 1/4 cup chopped fresh basil

For the dressing:

  • 3 tbsp EVOO
  • 3 tbsp fresh lemon juice
  • 1 tsp coconut nectar
  • 1 clove garlic, minced
  • 1 tbsp finely chopped fresh basil
  • Sea salt and pepper, to taste

In a small bowl or medium Mason jar, combine the dressing ingredients. Whisk to combine or shake jar with tightly sealed lid. Set aside.

If your quinoa is pre-cooked, reheat on low on stove by adding just a bit of water to your pot. If you’re cooking quinoa at this time from scratch, cook quinoa by using 1 cup quinoa to 2 cups water. Boil for 5 minutes, and simmer for 15 until water is absorbed. Fluff with fork and set aside.

In a large skillet, heat the olive oil over medium heat. Add the asparagus and fresh lemon juice. Cook until tender, for about 5 minutes–be careful not to overcook, as you don’t want mushy asparagus. You want it to be bright green! Stir in the peas and cook for an additional 2 minutes.

In a large bowl, combine quinoa, asparagus, peas, and avocado. Pour the dressing over the salad and stir until well coated. Season with salt and pepper, to taste. Stir in the fresh basil and serve.

Matzo Mac ‘n’ Cheese

Ingredients:

  • 1 large yellow onion, chopped
  • 1 tbsp olive oil
  • 3½ cups broken matzo (use gluten free matzo, if desired)
  • ¾ cup Daiya mozzarella cheese, divided
  • 6 tbsp Earth Balance vegan butter, melted
  • 3 flax eggs, beaten (to make 1 flax egg, combine 1tbsp ground flaxmeal + 3 tbsp warm water–whisk together and set aside in fridge for 5-10 min)
  • ¼ tsp sea salt
  • ¼ tsp black pepper
  • 1¾ cups unsweetened almond milk
  • 1¼ cups Follow Your Heart vegan sour cream
  • Fresh dill, to garnish (optional)

Preheat oven to 350 degrees. Heat oil in a non-stick skillet and saute onion until golden brown. Transfer to a large mixing bowl and add remaining ingredients, reserving ¼ cup of the Daiya mozzarella.

Pour into an 8×8 dish and top with reserved mozzarella. Cover and bake 30 minutes, then uncover and bake an additional 15 minutes. If you like, sprinkle with fresh dill. Serve hot.

Cauliflower Leek Kugel with Crusted Almond Topping

Ingredients:

  • 8 cups cauliflower florets (about 2 heads cauliflower)
  • 6 tbsp EVOO, divided
  • 4 cups coarsely chopped leeks (use both white and green parts–about 3 large leeks)
  • 6 tbsp unsalted matzo meal
  • 3 flax eggs (to make 1 flax egg, combine 1tbsp ground flaxmeal + 3 tbsp warm water–whisk together and set aside in fridge for 5-10 min)
  • 1/2 cup chopped fresh parsley, divided
  • 1/2 cup chopped fresh dill, divided
  • 1 1/2 tsp sea salt
  • 1/2 tsp ground black pepper
  • 1/3 cup almonds, toasted, chopped

Cook cauliflower in large pot of boiling salted water until tender, about 10 minutes. Drain; transfer to large bowl and mash coarsely with potato masher.

Heat 3 tablespoons oil in heavy large skillet over medium-high heat. Add leeks and sauté until tender and just beginning to color, about 5 minutes. Add leek mixture to cauliflower. Mix in matzo meal. Beat in flax eggs, 1 tbsp parsley, 1 tbsp dill, salt, and pepper in small bowl to blend; stir into cauliflower mixture.

Brush 11×7-inch baking dish with 1 tablespoon oil. Spread cauliflower mixture evenly in prepared dish. Mix almonds, remaining 7 tbsp parsley, 7 tbsp dill, and 2 tbsp oil in medium bowl to blend. Sprinkle evenly over kugel. (Can be made 8 hours ahead. Cover and chill.)

Preheat oven to 350°F. Bake kugel uncovered until set in center and beginning to brown on top, about 35 minutes. Let stand 10 minutes.

Raw Chocolate Brownies

Ingredients:

  • 1 cup raw pecans
  • 1 cup Medjool dates
  • 5 tbsp raw cacao, or unsweetened cocoa powder
  • 4 tbsp shredded unsweetened coconut
  • 2 tbsp coconut nectar
  • 1/4 tsp sea salt

Place pecans in food processor and process until they become tiny pieces. Add in your dates and process again until the mixture sticks together, almost like a paste.

Add the remaining ingredients and process until the mixture turns dark brown. Do not over process.

Add mixture into a glass brownie pan, and press down firmly using your clean hands or wax paper.

Refrigerate for 1-2 hours. Cut into brownie squares once chilled.

Chocolate Matzo Squares

Ingredients:

    • 6 (about 6-inch x 6-inch) lightly salted matzo crackers
    • 1/4 cup Earth Balance vegan butter, melted
    • 1/4 cup coconut sugar
    • 3/4 cup your favorite dark chocolate, chopped and melted
    • 1/3 cup minced pistachios

Preheat oven to 350 degrees. Arrange matzos on 2 large baking sheets in a single layer, breaking some in half to fit, if needed.

In a medium bowl, whisk together vegan butter and coconut sugar and generously brush on top of your matzo pieces.

Bake until the sugar is lightly browned, about 15 minutes. Cool completely.

Use a fork to drizzle chocolate and then sprinkle pistachios over the top.

Briefly refrigerate until the chocolate is set. Break into about 24 pieces and store in an airtight container at room temperature until ready to serve.

So, there you have it!! I hope these recipes will inspire a healthier version of your holidays, which ever you celebrate and I hope your holidays are joyful!

For more recipe ideas, or for personalized nutrition coaching that is specific to unique and amazing YOU, contact me!

 

 

Plant-Based Protein Sources

eatmoreplants

The majority of people I come across and work with do not always understand where they can find alternative sources of complete plant protein and some will argue that a plant-based diet is lacking and one cannot survive without eating animal flesh. Hogwash!

Also, in my humble opinion, I think we are truly a bit “protein obsessed” in this country! On average, we only need about 20-30% of our calories to come from protein and our bodies can really only absorb about 20 grams of protein per sitting, so consuming globs of whey powders of pounds or grilled chicken breasts won’t do us any good since the body does not maintain a store of excess amino acids (the building blocks of protein). Once your daily protein needs are met, your body has two options for dealing with any excess protein. Option 1: If your calorie intake is low that day, your cells may convert it into fuel. Option 2: If you’ve had plenty to eat that day (i.e. met your caloric intake), your body will convert the extra protein to fatty acids (a.k.a. FAT).

Many argue that plants are not a source of “complete” protein. The term “complete protein” refers the building blocks of protein: amino acids.  There are 20 different amino acids that form a protein molecule, and there are nine that the body cannot make on its own. These nine are called essential amino acids and since the body does not produce them, we need to get them from food sources. In order to be considered “complete,” a protein must contain all nine of these essential amino acids in mostly equal parts.

So, animals products such as meat and eggs are naturally complete proteins, and plant sources such as beans, legumes, nuts and seeds are not. But I’ve got news for you; we don’t need every single essential amino acid in every bite of food in every meal we eat; we only need a sufficient amount of each amino acid every day. So, if you are consuming a diet rich in nutrient dense plant-based foods, and grazing all day, your body in its infinite wisdom, is smart enough to do its own combining and you’ll get what you need! So don’t worry too much about that and get your butt to the farmer’s market!

As you browse the list to follow, you can see there are plenty of healthy, nutrient dense, plant-based protein choices listed (that are not just soy-based—with the exception of organic tempeh, which I like on occasion!). A lot of these things can be thrown into smoothies, which I believe is the tastiest way to consume things like blue-green algae, for instance.

Most supplements can be found at your favorite health food store, or online.

POWER PACKING VEGGIE PROTEIN SOURCES

  • Green-leafy veggies (spinach, kale, bok choy, collards, green cabbage, arugula)
  • Good quality plant-based protein powder (my fave is Sun Warrior)
  • Goji berries
  • Mulberries
  • E3 Live (amazing blue-green algae product-this can be extremely powerful for mental clarity!!)
  • Blue-green algae such as chlorella and spirulina
  • Hemp (raw hemp seeds and hemp protein)
  • Pea protein
  • Rice protein
  • Fresh olives
  • Grass powders (wheatgrass, barley grass, etc. I like Amazing Grass’s products)
  • Maca powder
  • Brewer’s yeast (not recommended for people with candida)
  • Raw pumpkin seeds
  • Raw almonds
  • Sprouted grains
  • Sprouted wild rice
  • Sprouts of all types
  • Nut butters
  • Beans (garbanzo, kidney, black, adzuki, etc.)
  • Lentils
  • Organic, non-GMO tempeh

As you can see, there are plenty of foods to choose from! If you need more specific help incorporating them into your diet, contact me! I can help you come up with some very tasty ways to start consuming more plant-based protein, and I promise, you won’t even miss that burger!

Homemade Lavender Vanilla Body Scrub

Do you ever notice how 1. expensive beauty care products are and 2. how many unpronounceable ingredients they contain? Well, did you know you can easily make your own beauty products with a few simple ingredients on hand? I have been trying to weed out all the toxic crap for a while now and I finally started making my own simple scrubs like the one I am going to share with you here! It’s so easy, smells delciously divine and makes your skin so incredibly soft! Ready to try it out?

Scrub

{Homemade Lavender Vanilla Body Scrub}

What you’ll need:

  • 1 cup organic sugar
  • 1/2 cup almond oil
  • 1/2 tsp. jojoba oil
  • 1/2 tsp. pure vanilla extract
  • 10-15 drops lavender essential oil
  • 1 wide mouthed glass jar

What you need to do:

Mix all your ingredients in a bowl and store in your glass jar.

Boom! As easy as pie and as delicious as it, too! …but don’t eat it! All that sugar is not good for you! 🙂

This will store for up to 2 months!

Tell me…what is one beauty product you cannot live without? If you don’t make it yourself, do you think you would attempt to do so?

Share your DIY experiences with us!

If you’d like to know more about how to clean up your body and natural skin care, contact me! I’m the expert in healthy living and would love to personally coach you!

ThanksLIVING Recipes-Healthy Vegan Recipes for Thanksgiving

Free-Wallpaper-Thanksgiving

Happy holidays, friends!

What a wonderful time of year!! I cannot believe Thanksgiving is NEXT week! Hopefully this is reaching you in time to get you excited and ready to prep for a delicious Thanksgiving holiday! Try one or ALL of these recipes and tell me what you think!

All the recipes listed are truly easy to make and contain no animals, no gluten and tons of flavor!

I hope you enjoy them and I’m wishing you a beautiful holiday filled with peace, love and light!

ThanksLIVING Recipes

No-Can Crans (Fresh Cranberry Sauce)

Okay, so I used to LOVE the stuff in the can, but then I grew up. Nothing beats fresh cranberry sauce! Especially with that little tang of orange zest!

Ingredients:

  • 2 lbs. fresh cranberries
  • 1 cup filtered water
  • 1 cup organic sugar (or you can use 3-4 tbsp. raw honey as an alternative)
  • 1 teaspoon orange zest
  • 1/4 teaspoon cinnamon, freshly ground

Preparation:

Rinse and pick over the cranberries to make sure you get rid of any debris.
Pour the water and sugar (or honey) in a medium pot over medium heat. Gently mix until the sugar is dissolved. Bring to a boil.
Once the water is boiling, add the cranberries and stir. Bring to a boil again, reduce heat to a simmer, and cook for about 5-10 minutes until the cranberries burst.
Add the cinnamon and orange zest and stir well.
Remove from heat and allow to cool. Cover and place in the refrigerator overnight to allow the flavors to really meld and the cranberries to sweeten (optional). You can certainly serve the day of if you prefer tarter cranberry sauce.

Bountiful Maple Brussels Sprouts

Maple. Brussels Sprouts. Need I say more?

Ingredients:

  • 2 lbs. Brussels sprouts
  • 3 tbsp. grapeseed or coconut oil
  • Sea salt and pepper, to taste
  • 2 tbsp. Earth Balance soy-free butter substitute
  • 2 tbsp. brown sugar
  • 1/4 cup 100% Grade B maple syrup
  • 2 tbsp. apple cider vinegar

Preparation:

Heat up your oil in a large, cast iron pan over medium-high heat. While it’s heating up, wash and trim the Brussels sprouts. You can cut off the ends and cut them in half length-wise as an option. I like them better this way.

When the oil is hot, add the Brussels sprouts to the pan along with some salt and pepper. Toss quickly to coat, turn the heat up a bit, and then leave for a few minutes. The sprouts should get nice and brown and even charred a bit.

Add the Earth Balance and the brown sugar and slowly stir. Reduce the heat to medium, stir in the maple syrup, and let everything roast for about 10 minutes (depending on the size of the Brussels sprouts) until tender. You want the sugars to caramelize, but if the pan is looking too dry you can add a couple of table spoons of water and stir gently. Add the vinegar and cool a minute or so more.

Butternut Apple Honey Soup

Was thumbing through Natural Health Magazine, and saw this and thought it would make a wonderful addition to any Thanksgiving Day feast!

Ingredients:

  • 1 tbsp. EVOO
  • 2 shallots, diced
  • 5 cups low sodium vegetable broth
  • 1 medium sized butternut squash, peeled and diced
  • 1 tbsp. minced ginger
  • 2 Granny Smith apples, diced
  • 2 tsp. dried sage
  • ¼ tsp. nutmeg
  • Sea salt to taste
  • 2 tbsp. raw honey
  • ½ cup raw walnuts for garnish (optional)

Preparation:

Heat up oil in a large saucepan over medium heat. Add in the shallots and cook for 3 minutes. Add in your 5 cups of vegetable broth, butternut squash, apples, ginger, sage, nutmeg and salt. Simmer for 30 minutes. Stir in honey. Puree soup with a stick blender or in small batches at a time in a Vitamix or other high-powered blender.

Ladle into bowls and garnish with raw walnuts (you can toast them for a bit if desired).

Protein Packed Quinoa Mushroom Loaf

I had something like this at Whole Foods recently, so I found a recipe and modified it for you all to try! It’s filling, hearty and is packed with plant-based protein!

Ingredients:

  • 1 tbsp. EVOO, plus more for greasing
  • 8 ounces organic mushrooms of choice (button work well), sliced
  • 1 cup chopped red onion
  • ½ cup shredded organic carrots
  • Sea salt & fresh ground pepper, to taste
  • 1 (15 ounce) can organic garbanzo beans, rinsed and drained
  • 3/4 cup gluten free rolled oats
  • 2 cups cooked quinoa
  • 1/2 cup chopped fresh parsley
  • 2 tbsp. minced fresh thyme
  • 1 teaspoon all-purpose seasoning such as Spike

Preparation:
Preheat oven to 350°F Lightly grease an 8-inch loaf pan with olive oil; set aside. Heat oil in a large skillet over medium-high heat. Add mushrooms, onions, carrots, salt and pepper and cook, stirring occasionally, until mushrooms are golden brown, 6 to 8 minutes.

Meanwhile, put grabanzo beans, oats and 1/2 cup water into a food processor and pulse until almost smooth. In a large bowl, combine mushrooms/onions/carrots, bean mixture, quinoa, parsley, salt and pepper. Transfer mixture to prepared loaf pan, gently pressing down and mounding it in the middle.

Bake until firm and golden brown, 1 to 1 1/4 hours. Set aside to let rest for 10 minutes before slicing and serving.

Top with Savory Gravery

Savory Gravory

A vegan version of a classic holiday must-have.

Ingredients:

  • 1/2 cup EVOO
  • 3-6 cloves of garlic, minced
  • 2-3 slices of yellow onion, chopped
  • 1/2 cup Bob’s Red Mill’s gluten free all-purpose  flour
  • 4 tsp. nutritional yeast
  • 4 tbsp. tamari
  • 2 cups water
  • 1/2 tsp. sage
  • 1/4 tsp. ground black pepper
  • 1/2 tsp. salt
  • 5 or 6 white mushrooms, sliced (optional)
  • extra flour or cornstarch (optional)

Preparation:

Heat oil in a small saucepan. Cook the garlic and onion in it for about two minutes on medium or medium-low heat, until the onion is a cooked through and translucent.

Add the flour, nutritional yeast, and tamari to make a paste. Add the water gradually, stirring constantly. Bring the gravy to a boil on medium to medium-high heat, stirring constantly — the gravy has to boil for it to thicken. Add pepper. Stir in the sliced mushrooms, if desired. Add salt, if desired.

If the gravy is too thin for your taste, add one or two tablespoons of flour or small amounts of cornstarch to thicken it and add home-made-looking lumps. Use a wire whisk to eliminate lumps.

Serve piping hot.

Raw Persimmon Pie (redo recipe)

I love this recipe and only have it once a year and since every year I have new followers, it’s absolutely new to them! Plus, we should all eat more persimmons! They only come around once a year! This raw dessert is insanely easy to make and just as insanely delicious!

Ingredients:

1/2 cup dry raw pecans

1/4 cup raw almonds

3 tbs. unsweetened shredded coconut

2 Medjool dates

1/8 tsp. sea salt

1/4 tsp. vanilla extract

1 tbs. raw honey

Directions for crust:

Put all dry ingredients into blender. Remove pits from dates. Put in blender and blend until finely ground but not powdery. Add in honey and blend for a few seconds. Pour into pie plate and press into shape. Set aside to make filling.

Filling:

4 ripe Fuyu persimmons

1/2 tsp. cinnamon

1/8 tsp. nutmeg

Rinse persimmons, cut off tops and peel skins. Slice into pieces and remove any hard black seeds. Put fruit into blender with spices and blend until velvety smooth-about 15 seconds. Pour blended persimmons into crust. Allow to set, refrigerate for several hours. After slicing, sprinkle with additional coconut (optional) or decorate with edible flowers.


If you want more help planning out healthy holidays or getting a jump start on losing weight BEFORE the holidays arrive, contact me at 323-905-4483 to schedule your FREE 30 minute Nutrition Strategy Session!

HAPPY THANKSGIVING!!!

 

 

 

 

How to Avoid Belly Bloat-The Top 6 Foods That Cause Bloating

Mybeachbody

Who reading has ever wanted to enjoy a fun summer day at the beach, but neglected to do so because you felt and looked BLOATED? Being bloated can really mess with our day and our minds, making us a little crazy and leaving us feeling pretty bad about ourselves and our bodies. Well, I’m sure you can guess that certain foods promote the bloat, while others work to deflate stomach gas, which causes bloating.  Here are some tips to help keep your tummy flat and bathing suit worthy, so you can confidently head to the beach and work on that tan. Just don’t forget your sunscreen! 😉

TOP 6 FOODS THAT CAUSE BLOATING

1. Carbonated Beverages: Sodas and other carbonated drinks release carbon dioxide gas into the gut. Pretty self explanatory, don’t you think? Avoid something that produces gas, if you do not want to have gas. 🙂 Instead, stick with flat water or cold herbal teas on these hot summer days.

2. Refined Carbohydrates: A refined carbohydrate is one where all the nutritious enzymes have been stripped away. These are “empty” carbs. Think white rice, white pasta, white flour (in white breads, cakes, pastries, etc.) vs. an unrefined carb, or a whole grain. Replacing your refined carbs with whole grain alternatives such as brown rice or quinoa, can help keep that tummy in tact. Another alternative is to avoid products that contain gluten, since gluten tends to make us look and feel really bloated. Going gluten free has gained in popularity, so you shouldn’t have a problem finding delicious gluten free items, but keep in mind that most delicious whole foods are naturally gluten free. Don’t go crazy buying gluten free products in packages just because they ARE gluten free. Choose fresh fruits and veggies, always in place of things in packages!

3. Salt: Salt retains water in the body, so the more high sodium foods you consume, the more bloated you will feel. The RDA of salt for the average adult is about 2,300 mg or 1 tsp per day. Replace high sodium foods with foods that are higher in potassium since potassium is naturally able to flush out sodium from the body. Coconut water, avocados, banana, mangoes, or cantaloupe are some delicious potassium-rich foods.

4. Dairy: The enzyme in dairy called lactase is extremely hard for most people to break down and digest properly, and this can cause uncomfortable gas and bloating. Luckily, there are plenty of dairy-free alternatives on the market!

5. Artificial Sweeteners: Artificial sweeteners may seem like a healthy choice, but not only are they full of chemicals that your body doesn’t recognize, so they contribute to inflammation, but they also contain sugar alcohol, which can cause gas and bloating. Choose foods naturally sweetened with honey, coconut sugar or 100% grade B maple syrup. Ditch diet sodas (see #1 on the list) and all things containing artificial sweeteners (a.k.a. processed foods). Stick with whole fruits that are sweetened by nature! Also, note that most chewing gum contains sugar alcohols as well, plus a stick of gum contains roughly 5 calories, so choose alternative methods to freshen your breath.

6. Being dehydrated: Okay, so this is not technically a “food”, but when you are dehydrated, you retain water. You may think the opposite; that when you drink more, you become bloated, but it works in the complete opposite way. If you want to reduce bloating, you gotta drink up; especially on these hot summer days!

NATURAL REMEDIES FOR GAS AND BLOATING

If you do your best to avoid the foods above and follow my tips, but still suffer with gas and bloating, there are a few things you can include in your diet to help remedy your situation.

Pineapple – contains the enzyme bromelain, which is helpful for digestion

Herbs and Spices – mint, ginger, rosemary and cinnamon are known to help smooth the GI tract and eliminate gas and bloating

Fennel Seeds – have been shown to relax the muscles in the GI tract and allow trapped gas to pass

Keep liquids separate from meals – drink 30 min after you’ve had a meal. Drinking with food can upset the stomach and the foods will not be properly digested.

Use a digestive enzyme – keep digestive enzymes on you at all times, so if you happen to go out for a meal, you’ll be prepared

Listen to your gut – literally, LISTEN TO YOUR GUT. Pay attention to how certain foods make you feel. If you notice something doesn’t feel right every time you consume it, eliminate it from your diet for a while to see how that feels.

No one likes to feel bloated, but hopefully you’ve just learned how to combat gas and bloating naturally! Surfs up and hope you’re having a fantastic summer, everyone!

If you deal with digestive issues regularly, I can help! HTF can offer you expert advice on how to heal yourself fully with foods. If you would like more information about how to have Dori create an in depth, personalized nutrition plan just for you, contact her today for a free consultation!

 

Strawberry Coconut Butter

Heaven. That is what this is. It may become my newest addiction, I’m afraid. A friend forwarded me this recipe, so I have to give credit where credit is due. I had to try it, especially since berries are one of the only fruits I can technically eat right now. Yes, I am still doing the Candida thing, and have been good about not eating sugar, gluten, corn or soy. It’s been about a month and a half now, and I have seen some changes, but my gut tells me to dig deeper, so as soon as I get back to Los Angeles (in 7 weeks), I am probably going to go for blood testing and check for allergies and/or heavy metals.

Being gluten free is probably the easiest out of the four above mentioned. I used to consume organic tofu about once or twice a week and it was so versatile, as you can imagine, so that is a bit tricky. I am living without it, and to be honest, it feels good to not be eating soy right now. Corn as we know, is a whole different ball of wax, and let’s just say I didn’t think I would ever be able to get away from it, since it’s in everything, but it is possible. Sugar. Now this is where I cringe. What have I said since day 1? I MISS BANANAS. I am not going to lie. They are so easy and they make my smoothie so much better than it is now! I still make my smoothies and put all kinds of goodies in it, but it’s sort of a rule of thumb that a good smoothie must have a frozen banana. So, I may add them back in starting June 1. We’ll see. I don’t really like any “diet” that says fruit is a no-no. I mean, c’mon. It’s nature’s candy, right? But I understand that Candida’s favorite food is SUGAR, no matter what the source. 🙁

Speaking of sweets…I bet you came here for your Strawberry Coconut Butter recipe, right? Well, thanks for being patient and reading along. I hope you enjoy this decadent treat! I think it would honestly go great on BANANAS, but I won’t be eating it that way. It’s good on it’s own, lol, or as the creator of this recipe suggests, even dipping more strawberries into it. Yum!

Strawberry Coconut Butter

  • 1 cup coconut butter (*not coconut oil) 
  • 1 cup fresh or thawed frozen strawberries
  • A few drops liquid stevia
  • Pinch of sea salt
Blend all ingredients in high powered blender until really smooth. Transfer to glass jar to store. Will keep at room temp for 2 days or in fridge for longer.
Use as a spread or “cream cheese” on any of your favorite gluten free breads or muffins.

 

Candida Cleanse Journal Entry # 12 – Caprylic Acid

April 15, 2012, Day 15: Sometimes it truly blows my mind how fast time flies. It’s been 15 days of super clean eating! I am definitely experiencing more and more die-off symptoms. Just yesterday, I fell asleep on the couch at around 3:30 in the afternoon after just running a couple simple errands. I am pretty lethargic sometimes. I have read that when the Candida start to diet off, they release more than 79 toxins into your body, thus creating many unpleasant reactions. I am mostly dealing with feeling tired/lethargic, bloating/gas/constipation (TMI, but hey, just tellin’ ya what to expect when you decide you want to heal), mild cravings, and minor mood swings. The cravings have not been super intense, which I am grateful for. I am finding plenty of tasty things to eat, so I don’t really focus too much on what I can’t have. The most awkward part is being out in the world or going to social functions. We have a BBQ today, actually. Guess who’s bringing the kasha salad? 😉 Would I love a glass of wine at this point? Sure I would! But would I cave in? No. I have never been “married” to drinking anyway, but I will admit, it’s nice to have a drink with friends once in a while. On the flip side, it’s also extremely empowering to be able to just be present and be sober and know you are treating your body with the utmost respect and love. 🙂

I wanted to mention something really cool! As if we all didn’t have mad love for coconut already, here is one more reason why it can be given another gold star. Caprylic acid. Sounds like something you’d use to treat acne, right? Well, capylic acid is why coconut oil is a popular and one of the most commonly used anti-fungals used to treat Candida overgrowth. You can take it by itself (as I am doing), or start using it to cook with (which I do as well). For treatment of Candida, you can take up to 5 tbsp per day (note: you work your way up to this and should start with 1-2 tbsp per day).

Caprylic acid can also be found in supplement form, but it’s one of the main medium-chained fatty acids in coconut oil, so why not take the whole food approach and get it from a natural source (unless you absolutely hate coconut)?

In addition to the coconut oil, I am taking grapefruit seed extract, which I can’t (and probably won’t ever) get used to. I am not going to lie; it’s gross.  But it’s also very effective and again, a natural, food based source. I purposely wanted to do this the natural way, as you would have guessed and was not really interested in taking any prescription meds for Candida. Nystatin for instance, is a synthetic drug which literally blows up the Candida, which can make the die off symptoms even more unbearable that they already are. No no, I prefer a slow and painful death for my Candida.

So let’s talk food, shall we? Today I am going to be bringing a buckwheat salad to this shin-dig because $20 says there won’t be a thing I can eat there! Want the recipe? I think I will just make it up as I go along, but it will go something like this…

Spring Buckwheat Salad

1 cup pre-cooked buckwheat (kasha)

1/2 cucumber, peeled and cut into chucks

5-10 cherry tomatoes, cut in half

1 small zucchini, cut into chunks

1/4 red onion, chopped

1 clove garlic, minced

1 handful parsley, chopped

Sea salt to taste

Pepper to taste

Olive oil to dress

BOOM! Feel free to get creative with that one and don’t be intimidated by buckwheat if you have never cooked with it before. It’s just like brown rice and the ratio is 1:2 (1 cup grain, 2 cups water). As always, make sure to rinse your grains first and with kasha, you want to toast it a little first.

 Kasha is easy to get used to and you can even throw a little coconut oil into that as well! Use all of these foods more often and reduce your chances of Candida overgrowth!

Are you ready to get clean? Remember, you don’t have to be exactly at this level! I meet you where ever you are holding. Small changes amount to huge ones over time, so it’s important to start somewhere! I’m here to help and excited to be of service to you!

Candida Cleanse Journal Entry # 11 – Buckwheat Cinnamon Rolls

April 13, 2012, Day 13: I ran over 5 miles today. I deserve a treat, don’t I? I recently found a recipe for cinnamon rolls made with buckwheat flour and since buckwheat and I are now best friends, I figured I would attempt to make them. Note: I am not an excellent baker. They did however, satisfy bread and sweet cravings all in one shot and my boyfriend liked them (like, for real…not even just pretending to be nice), so that’s good enough for me. These days, on this diet, you kinda have to take what you can get in the “sweet” department. These cinnamon rolls probably wouldn’t impress someone eating SAD (standard American diet) or someone with a true sweet tooth, but they work for those of us who want something just sweet enough and who care about our health and respect our bodies. 😉

I butchered the heck out of the original recipe, so I guess that means I get to call this my original recipe? 🙂  Are you ready for them? Note: There are a few different parts, what with the dry ingredients, wet ingredients, filling and icing.

Buckwheat Cinnamon Rolls

Dry Ingredients:

3 cups raw buckwheat flour (grind up buckwheat in “dry” container of your Vitamix and watch them magically turn to flour!)

1 cup tapioca (arrowroot) flour

1 tablespoon baking powder

1 teaspoon sea salt

1/2 teaspoon baking soda

Wet Ingredients:

1 cup canned organic pure pumpkin (make sure it’s not pumpkin pie filling–using just pumpkin here)

1 cup unsweetened organic applesauce (this is the only ingredient that may not be 100% kosher on the Candida diet…according to most resources, apples are okay, but they say to consume green)

1/3 cup melted virgin unrefined coconut oil

1 tsp raw vanilla powder

Filling:

1/4 to 1/2 cup softened virgin, unrefined coconut oil

5 drops liquid stevia, optional

2 to 4 tablespoons (or more) Saigon cinnamon

Frosting:

3/4 cup pure pumpkin

1-2 drops liquid stevia, optional

2 tablespoons coconut oil

2 tablespoons unsweetened applesauce

2 tablespoons arrowroot powder

2 teaspoons vanilla powder

1/8 teaspoon sea salt

Blend all ingredients until creamy

 Cooking instructions:

Preheat oven to 350 degrees. Use arrowroot powder to flour a cupcake pan.

Whisk together the dry ingredients in a large mixing bowl.

Place all of the wet ingredients into your Vitamix or high powered blender and blend until very smooth and creamy (btw, this by itself was insane!). Pour the wet into the dry ingredients and whisk together. Once it becomes too thick to whisk, you can get down and dirty and use your hands to finish mixing it together.

Use your arrowroot powder to flour a surface where you can roll out your dough and roll into a rectangle shape. Sprinkle the top of the dough with flour if it is too sticky. Try not to use too much flour otherwise you run the risk of the rolls being too dense.

Spread softened coconut oil over the top of the dough. It’s better if the oil is softened vs. melted because it could leak out of the sides when you roll it and make it hard to roll and hold its shape.  Sprinkle with cinnamon and add a few drops of liquid stevia if desired.

Begin to roll from the long end down towards you. If your dough seems stuck, use a thin spatula coated with flour. Once the dough has been rolled out, slice it with a serrated knife, and place the rolls into your floured pan. Bake for about 30 to 35 minutes.

Pour the frosting on top of the cinnamon rolls as they come out of the oven. Enjoy!

For more recipes or information on Nutrition Coaching, contact me!