Recipe for Self

Mind, body, spirit.

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Emotional Eating

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3 Road Trip Snacks

3 Road Trip Snacks

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How was yogurt discovered?

How was yogurt discovered?

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All about fermentation!

All about fermentation, what, why, and how!

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Cook Once, Eat Twice!

Cook Once, Eat Twice!

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3 Things You May Not Know About Cholesterol

3 Things You May Not Know About Cholesterol

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How to Read Food Labels

Recent Blog Post: How to Read Food Labels

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Ebelskivers

Got an Ebelskiver pan for Christmas, took me a few rounds to get it down 😂

Serves 2-3 Cook Time 45 min

Ingredients.

2 c sourdough start 

1/2 c almond flour 

1 tsp baking powder 

1/2 tsp baking soda 

1/4 tsp salt 

1 Tbs cinnamon 

1 Tbsp coconut sugar 2 eggs 

1/4 c 🥑 oil 

1 Tbs Apple cider vinegar 

1/2 raw milk

Butter

Steps.

Combine all ingredients into a bowl.

Butter each hole in the pan.

Add batter to fill space 3/4 of way.

Allow to cook 2-3 minutes and then use a butter knife to circle under the cooked half and turn the batter 1/4 turn to begin forming the ball.

Continue rotating the last 1/4 turn to complete the circle.

Enjoy with butter, syrup, or jam!

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BEST #FriedRice

2tsp Duck fat😍

1tsp sesame oil

1Tbsp rice vinegar

1-2Tbsp #coconutaminos

5garlic cloves

1” #ginger

2🥕

4celery

1 #leek

1/2c shredded cabbage

2c diced ham

5🍳

4c cooked🍚

Salt & pepper

Dice veggies & add to wok w/ duck fat & seasonings. Cook til soft, add 🍚🍖🍳.

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Got an Ebelskiver pan for Christmas, took me a few rounds to get it down 😂 

Ebelskivers

Serves 2-3 Cook Time 45 min

Ingredients:

2 c sourdough start  1/2 c almond flour  1 tsp baking powder  1/2 tsp baking soda  1/4 tsp salt  1 Tbs cinnamon   1 Tbsp coconut sugar 2 eggs  1/4 c 🥑 oil  1 Tbs Apple cider vinegar  1/2 raw milk Butter

Steps:

Combine all ingredients into a bowl.

Butter each hole in the pan.

Add batter to fill space 3/4 of way.

Allow to cook 2-3 minutes and then use a butter knife to circle under the cooked half and turn the batter 1/4 turn to begin forming the ball.

Continue rotating the last 1/4 turn to complete the circle.

Enjoy with butter, syrup, or jam!

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Tip 3 for making time to eat healthy: I only cook one meal a day. I love cooking, but I also have #kids, a #business, #friends, #church, etc. I don’t value cooking three meals a day more than everything else in life. So I cook once then have #healthy food options to grab & eat!

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Tip 2 for making time to #eathealthy : Plan simple meals! Eating healthy doesn’t have to be extravagant. Look for foods that come from the earth, whole foods, then pick a few. I typically strive to have one or two #veggiesand then either a #grain or animal #protein. #kidfriendly

Basmati Rice with Zucchini and Mushrooms

Serves 4 Cook Time: 30 min

Ingredients: 

1 c soaked basmati rice 1 c bone broth or water 2 zucchini 1 lb mushrooms 1 Tbsp butter or coconut oil Salt and pepper to taste

Steps:

Drain and rinse the rice. 

Add rice and bone broth to a pot with a lid, simmer for 10-15 minutes, or until rice is fluffy.

Slice zucchini in half and then into half circles.

Wipe down mushrooms with a damp towel to remove dirt, then remove stems and cut in half.

Saute mushrooms and zucchini in the butter or oil in a large frying pan or wok until tender. Salt and pepper to taste.

Combine veggies with rice and enjoy!

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People ask me all the time, how do you have time to #eathealthy?! My number one tip: #mealplan. Taking the time at the beginning of my week to sit down and plan out our meals for the entire week saves me SO much time. For more tips join my #newsletter : https://buff.ly/2PRvjuJ

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There was a Harvard study on adult development(TED talk here: https://buff.ly/2J4115B)that studied lives of 700 men for 75 years to discover what made them #healthy. The answer: happy #relationships. Health isn’t just made up of what we eat, but what we surround ourselves with! Who is special in your life? Take the time to get out and meet your neighbors or maybe join a club to meet new people and start building your community!

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Welcome to to Episode 4 of my Sugar Addict Boot Camp! Today I'll be talking about eating mindfully!

To receive weekly newsletters with more health tips likes those shared in this video as well as free recipes join my mailing list here: http://eepurl.com/dMsHb6

Don't forget to like my Facebook Page and follow me on Instagram, Tumbler, and Twitter at Recipe for Self!

Comment below with what topics you want to see in future videos!

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Is Sugar really that bad?

I am an Integrative and Nutrition health coach. It is my goal to touch the lives of those parents who need support around food, health, and wellbeing, and help them restore balance, that way we can help the rising generation of children learn how to take care of their own bodies too!

So we always hear to cut back on sugar...but why? Is it really that bad?

I’m here to tell you, yes! It really is that bad and in this episode I’ll tell you why.

I was perusing the Weston A. Price Foundation website, one of my favorite resources for sound nutrition knowledge, and stumbled upon an article about sugar and its effects on the body. I’ll be referencing this article throughout the episode, https://www.westonaprice.org/health-topics/childrens-health/zapping-sugar-cravings/

About 20 years ago Nancy Appleton PHD did a study on the way sugar can ruin your life. You can read more about her studies in her most recent book Suicide by Sugar but some of her points were:

Sugar feeds cancer cells

Sugar can increase fasting levels of glucose and can cause reactive hypoglycemia.

Sugar can cause problems with the gastrointestinal tract including an acidic digestive tract, indigestion, malabsorption in patients with functional bowel disease

Sugar can interfere with your absorption of protein

Sugar can cause food allergies

Sugar contributes to obesity

Another study I want to reference is one done years ago Melvin E. Page “uncovered the significance of calcium’s ratio to phosphorous in regards to bone absorption and tooth decay.”Meaning Mineral imbalances: “Sugar causes the body to excrete calcium and magnesium, which results in an improper calcium-phosphorous ratio. To help restore this balance, stored calcium is pulled from storage sources throughout the body—namely teeth and bones. Unfortunately, much of this previously stored calcium isn’t utilized well because it is not perfectly paired with phosphorus or magnesium. The calcium is either removed in the urine or finds a new, unnatural home, as in kidney stones or gallstones.”

All of these are terrible effects of sugar but as a mom my biggest worry is how sugar affects my kids!

Clinical research has proven that destructive, aggressive and restless behavior is significantly correlated with the amount of sugar that is consumed.

This leads me to my newsletter I sent out this week...Kids Foods vs adult food

When kids especially get too much sugar (either in the form of actual sugar or refined carbohydrates like white flour) it causes hypoglycemia or low blood sugar…

Blood sugar, or glucose is the main source of energy for the brain when it is low the brain is the first thing that is affected.

Eat sugar, high blood sugar, body releases insulin, sudden increase of insulin causes blood sugar to rapidly drop. yo-yo effect causing a fight-or-flight response, which involves a rapid increase in adrenaline. Both the low blood sugar and surge of adrenaline exacerbate aggressive behavior and contribute to hyperactivity, anxiety and attention difficulties.

When my kids start to have an increased amount of tantrums or seem extra emotional, their sugar intake is the first thing I look out. And 9 times out of 10 it’s because over the few days preceding their heightened emotions they were consuming more sugar than usual and their bodies are trying to process.

After learning about the true characteristics of sugar I wanted to be sugar celibate...but we all know that the likelihood in giving up sugar is slim. We are designed to enjoy sweet foods. So the idea with sugar is to consume it in moderation, so a healthy body (one without candida, sugar imbalances, etc) can handle it. But what is a little sugar?

The average person consumes about 1 cup of sugar/day!

It adds up, a little in your coffee, sprinkled on your oatmeal, added to the protein shake mix, granola bars, the list is endless.

Nancy Appleton recommends if you choose to consume sugar doing it in 2 tsp (about 10 grams...take a look at your “healthy” protein shakes or granola bars, or the yogurt you are giving your kids!!!) increments two, or no more than three times daily.

So take a look at everything you are eating that comes in a wrapper or container. And start a sugar journal. Notice how much sugar you are consuming and where you can cut back.

#1 recommendation is to cut out processed foods!

When you look at the sugar in an apple compared to a “healthy” granola bar it’s typical far less but also is accompanied with vitamins and minerals to help your body assimilate it properly.

Home cooked foods you can control what goes into them.

#2 recommendation: use natural sweeteners

Coconut sugar

Date sugar

Honey

Maple syrup

Stevia

Fruit purée

Not agave

Although these sweeteners are still digested as sugar and will negatively raise blood sugar they are closer to their natural forms and therefore better assimilated by body.

But they aren’t a free pass!! If you are simply sibling out 1 c of white sugar for 1 c of honey you aren’t helping your body or your cravings!

Detox...sugar craves sugar. It will be hard but avoid any kind of added sugar for 1 week. Then slowly add back in natural sweeteners in SMALL amounts and you will notice a little sweetness will satisfy.

#3 recommendation is to pair sugar with fat and protein to slow down the fluctuation in blood sugar levels with a slower digestion

Two teaspoons raw honey in a serving of full-fat, homemade yogurt with berries, ground nuts, and a dash of cinnamon and nutmeg

Two teaspoons maple syrup blended in a fruit sauce to top soaked wholegrain pancakes or waffles

One tablespoon honey-sweetened preserves on an almond butter sandwich

A spoonful of ketchup sweetened with evaporated cane juice on your pasture raised, bison burger

One tablespoon date syrup or paste in an avocado pudding

A small pour of brown rice syrup in a smoothie with egg yolks, berries and coconut oil

A muffin recipe made with 4 tablespoons (1/4 cup) coconut sugar per dozen (equals 2 teaspoons per muffin)

I hope you found these tips helpful! Please comment below with any questions or thoughts you have! If you have further questions message me so we can set up a free 45 minute Health History and talk a little more in-depth about your health journey! Don’t forget to like my Facebook page, instagram, and tumbler all at Recipe for Self. Check out my website at recipeforself.com for free daily recipes! Lastly sign up for my newsletter below to get weekly health tips! See you all next week for December Sugar Addict Boot Camp Class two!

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My mother-in-law makes this Chalupa and it is one of my favorite recipes! I adapted it a little and here you go, family favorite!

Chalupa

Serves 6 Cook Time: 90 minutes

Ingredients:

2 garlic cloves  1 onion  1 2oz can chopped green chilies  2 chicken breasts   1 c soaked pinto beans  1 Tbsp cumin  1/2 Tbsp chili powder  3 tsp salt  Cabbage, bellpepper, tomatoes, and avocado to top 

Steps:

Rinse soaked beans. 

Add beans and other ingredients to a large heavy pot with a lid.

Add water to cover ingredients. 

Cook for 90 min. 

Top with fresh veggies!