Have Fun While Getting in Shape!

Getting in shape is not limited to toning your muscles.

One of the best exercises to get heart healthy is Cellercising®.

When Dave Hall invented the Cellerciser®, he knew that there would be a long list of benefits.

The movement up and down on a Cellercise® rebounder makes it easier on the heart while improving circulation to the brain and other extremities.

Because it’s weight bearing, Cellercise® can strengthen the heart and collateral vessels without the ballistic impact associated with typical aerobic activities.

The increased circulation can open up capillaries, increase oxygen throughout the body, lower high blood pressure, lower cholesterol and triglyceride levels, and improve recovery time. Cellercise® offers an alternative and easier solution for those who may have difficulty with typical exercise. Just be sure to add on the optional bar if your are concerned about balancing while you Cellercise®.

Now more than ever, people are realizing the importance of being healthy. Overall health can improve your immune system and increase your body's ability to fight off illness.

If you want a fun exercise you can do from home that provides you many health benefits, I encourage you to check out the Cellerciser.

Click HERE Learn how you can get started Cellercising®.

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Persimmon-Pomegranate Salsa

 

Ingredients:
4-6 Fuyu persimmons, peeled, cored & chopped*  
2-6 Tbsps. Pomegranate arils
1-2 green onions, thinly sliced
2-3 Tbsps. cilantro
1/2 tsp. jalapeno, finely grated (I recommend a microplane zester)
1 Tbsp fresh lime juice (get lime zested first, if desired)
Salt and Pepper, to taste

Optional Ingredients:
Zest or ½ a lime
Splash of Rice Wine Vinegar, to taste
Splash (1/2 tsp. – 1 Tbsp.) fermented sauerkraut brine

Preparation:
Gently toss ingredients in a bowl and serve immediately.

*I do not always peel the Fuyu persimmons as this variety of persimmon have an edible skin, unlike the astringent variety I grew up with which is far less choppable since it tends to turn into mush instead. With Fuyu’s, sometimes I do a combination of some peeled and some with the thin skin on for extra fiber. 
How do I make this decision? I check in with my gut – literally. I encourage you to try a little self-inquiry and check in to see how your gut is feeling. For example, do you need more roughage today because your bowels aren’t moving as freely as you’d prefer? Or do you need less gut irritation today? If you’re feeling some gut upset, it’s best to peel the fruit as more fiber can contribute to increased inflammation and tenderness in an already unhappy gut. 
I also let the fruit guide me. Do I like the look of the peel? I cut out any brown or black spots, insect damage, etc. and then decide if I want the remaining bright orange skin or not.

Note: I also like this salsa the next day, though it’s more sparkly and crisp on day one!

How to enjoy this deliciopus salsa? The possibilities are endless! I enjoyed some on some homemade tacos the other day. So good!
Here's an example of how to incorporate this salsa into an even more simple meal. I pan seared a grass fed/finished organic local beef ribeye steak with a side of sauteed broccolini and transformed it into a stunning crowd (and mouth and belly!) pleaser by adding a generous topping of this fresh Persimmon Pomegranate Salsa!

Which would you rather have? 😋

I find that incorporating some beautiful fall and winter fresh fruit right into my meal makes me far less interested in a sweet treat for dessert when I'm done eating. While these fresh, organic fruits do contain natural sugars in addition to the vitamins, minerals, and fiber they offer, the acid from the lime juice and optional vinegar or sauerkraut brine, spice from the jalapeno, and savory herbs and sea salt balance the sweetness wonderfully, especially with a bite of juicy rib eye from a healthy animal.

All this means deliciously satisfying flavor with more metabolic regulation – no more roller coaster dips in energy – and more sustained focus after I eat. 

Back when I had hypoglycemia and diabetes (Type 2), I had no idea that eating this awesome food would help me feel SO MUCH better! Granted, there was a lot of focused attention healing my gut that was needed to break my sugar addiction and get to a place where unhealthy gourging on it is a thing of the past. It's such a pleasure to help others break the food addiction cycle so they can feel their best! Please reach out (541-326-8952) so we can connect to see if working together is the right fit. It's far better (and a whole lot smoother, easier, and quicker) to get the skilled support you need instead of trying to go it alone or try the next fad out there.

Oh, and one last appreciation about the salsa...can we just linger on the beauty of these delicious fruits? Simply stunning! A win all around!

GLUTEN FREE ALMOND-CRUST PIZZA

Ahhh, pizza. So yummy and delicious! This was my favorite food growing up and the best pizza I ever ate was from Pizza Hut. I shutter to think about this now since I’ve learned how to care for myself so much more since then. As a kid, I just got used to not feeling good after eating pizza but thought that’s just how life was. I had no idea that this particular food, with it’s grain-based processed flour loaded with gluten and laced with chemical residues was actually contributing to not only short term discomfort and low energy for me, but also long term negative effects that eventually encouraged my body to develop an autoimmune condition. Hmmm, pizza (in the usual way commonly available here in the US) wasn’t sounding so appealing anymore as I learned more…but I LOVE pizza!

 

Fast forward several years after developing IBS (Irritable Bowel Syndrome), diabetes (Type 2), Lyme disease and a host of other complex, chronic health issues and I was ready to take a look at how to up-level this old favorite into a food that also left me feeling great afterwards in addition to being delicious. 

 

Since then I have tried MANY alternative pizza recipes and enjoy several of them. So good!!! This recipe empowers you to make pizza at home with ingredients I consider to be pantry staples in addition to the fresh ingredients you want for your chosen toppings. 

 

This recipe is for you if you answer “Yes!” to any of the following:

• Did you recently discover that you have a gluten or dairy sensitivity or allergy? 
• Are you intimidated by the idea of finding a good recipe (without all the effort!) to replace your old favorite pizza recipe?
• Do you want to lose weight and/or feel better AND still enjoy pizza?
• Are you looking for some comfort food that is filling and supports your health?
• Do you want to take better care of yourself, have more energy and boost your immune system while indulging in a yummy meal?
• Are you ready to try something different?

Then this is for YOU!

This healthy (and tasty!) pizza recipe will help you get your pizza cravings met and support you in feeling better after you eat (the next day(s) and years too!). Ok, you may be wondering...

 

Is it really necessary to make my own?
I’ve noticed a few gluten free and even grain free premade crust options from some grocery stores. While these may be a welcome upgrade for you if you know you won’t make your own crust, I find most (all?) of them to be subpar in terms of ingredients. Either the ingredients aren't organic or there are some additives that just aren't needed for an enjoyable pizza experience.
I promise, this crust recipe is simple (once you have the almond flour) and there's no kneeding, tossing, stretching, or rolling of the dough required. I'm telling you, it really is super easy!

 

 

Note:

• I often make a double batch (and 3 – 4 time’s the amountt of this recipe when I'm making it for others) for left overs. It really is that good!
• It is best to really take a little bit of time to spread the dough out as flat as you want it for your finished crust, since how you put it into the oven is esentially the size it will be when you take it out. So unless you like a thick crust (more bread like since there's no gluten), it's important to take a moment to smooth it out down to the finished thickness you desire.  

INGREDIENTS FOR CRUST:

1/2 cup almond flour

1/4 tsp salt

1/2 tsp dried basil

1/2 tsp dried oregano

1/4 tsp dried thyme

1 tsp olive oil

1 large egg

Optional: 1 Tbsp grated Parmesan cheese (for dough)

Tomato Paste

Pizza toppings of your choice (e.g. cheese, mushrooms, olives, hamburger, onion, sausage, sun-dried tomatoes)

Parmesan cheese, grated (for topping) and/or whatever other cheeses you prefer

1. Heat the oven to 325º. Line a cookie sheet with parchment paper and grease with olive oil.

2. Combine the almond flour, cheese, salt, basil, oregano, thyme, olive oil, and egg in a mixing bowl. The dough will be the consistency of cookie batter.

3. Spread the dough to about 1/4” thick on the parchment paper.

4. Top with tomato paste.

5. Spread on your pizza toppings and sprinkle generously with Parmesan cheese (pre-cook meat, mushroom, and onions to prevent sogginess on crust).

6. Bake for 18 to 20 minutes.

9 oz. ground (raw) almonds (I use a coffee grinder, a food processor is preferable) I added 1.5 cups + 2 Tbsps Almond Flour
3 eggs
2 TB olive oil
1 TB rice milk
½ tea. Baking soda
1 tea apple cider vinegar

Preheat oven to 350.
Beat eggs with olive oil, cider vinegar and rice milk. 
Add in almond meal and baking soda.

 

Line a baking sheet or pan with parchment paper (this is essential, or the dough will stick!). 

Bake for 15 minutes.

While baking, prepare any or all of the toppings below:

Carmelized Onions
Halve the onion and slice each half in thin slivers. Cook on med-high on the stove with just enough olive oil to prevent sticking. Add in about 1 tsp. of honey. Remove once cooked to your liking. 

Carmelized Chicken
Cut one raw chicken breast into small bite sized pieces, cook in the same skillet after the onions have been removed. Stir fry with only enough olive oil to prevent sticking. Remove and season with salt and 1 tsp. honey.

Carmelized Walnuts
Cook whole walnuts in the same skillet on low for a few minutes until toasted. Add in 1 tsp. honey.

Sweetened Pizza Sauce
Take one can of gluten-free tomato sauce, add in about ¼ tea. Oregano, Thyme, Brown Sugar, Ground Black Pepper and Salt.  Mix.

For this pizza, once the crust is ready, we slice our piece, add our toppings then eat. You can place it in the oven for under 5 minutes on Broil to melt any cheese or toppings, but with the nuts, chicken and onions you will want to watch that they do not char or dry out.

HEALTHY CHOCOLATE-CHIP COOKIES YOU'LL LOVE

I find these chocolate chip cookies to be FAR more satisfying than the store bought or homemade conventionally made cookies I grew up with and hope you will too! Everyone who tried these has loved them and one friend exclaimed, “They taste like normal chocolate chip cookies!” 

 I found this easy delicious chocolate chip cookie recipe from Caroline at: https://mommypotamus.com/gaps-chocolate-cookie-bites/?ck_subscriber_id=4030211

EQUIPMENT:

• cookie sheet
• parchment paper to line cookie sheet
• medium bowl
• large spoon for mixing
• tablespoon or small scoop

INGREDIENTS:

• 1 ¾ cup blanched almond flour
• ¼ tsp unrefined sea salt
• ¼ tsp baking soda
• ¼ cup maple syrup (or raw honey to make them GAPS-friendly)
• ¼ cup butter (or substitute melted coconut oil or sustainably harvested palm shortening if dairy-free)
• 1 tsp vanilla extract
• ½ cup chocolate chips

INSTRUCTIONS: 

• Preheat your oven to 350 degrees.
• Line cookie sheet with parchment paper.
• Mix all dry ingredients together (except chocolate chips) in a medium bowl. Add in wet ingredients and combine well, then mix in chocolate chips.
• Scoop out 1 tablespoon cookie dough with a measuring spoon and place it on your prepared baking sheet, then press down a little with the palm of your hand (or a small, flat bottomed glass) to flatten the cookie. Place the next cookie about three inches away from the first one and continue until the baking sheet is full.  Depending on the size of your cookie sheet, you will get 9 – 12 cookies per sheet.
• Bake for 6-10 minutes. These cookies will be very soft while they’re baking, but will firm up after they’ve cooled for about ten minutes. Don’t rely on firmness to know when they’re ready – to check, gently lift one cookie to see if it is slightly golden brown on the bottom. If it is, they’re ready! 
• Allow to cool for 10 minutes on the cookie sheet so they can firm up, then enjoy. These cookies freeze well, so feel free to make a double batch and save half. 

NOTES:

Store leftovers in an airtight container at room temperature for up to a week or in the freezer for up to a few months.

NUTRITIONAL INFORMATION:

Calories: 439kcal | Carbohydrates: 32g | Protein: 9g | Fat: 33g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 27mg | Sodium: 266mg | Potassium: 40mg | Fiber: 5g | Sugar: 22g | Vitamin A: 324IU | Vitamin C: 1mg | Calcium: 124mg | Iron: 2mg

Nutritional information is estimated. 

Grain-Free Carbonara

 All the deliciousness of an Italian pasta dish with none of the blood glucose spikes from processed grains. Yum! Enjoy an extra hearty dish made better by the lightness of the zucchini noodles (AKA: Zoodles) in place of a grain-based pasta. Did you know that grains, especially processed grains, can disturb your metabolic response in those who are sensitive? This may matter more than you realize if you’ve been noticing decreased energy levels and increased brain-fog symptoms.

Have you been watching your blood glucose numbers or A1C test results creep up into dangerous levels? The A1C test measures your average blood glucose control for the past 2 to 3 months. It is determined by measuring the percentage of glycated hemoglobin, or HbA1c, in the blood. The A1C is the most frequently used diagnostic tool in clinical practices today. Or perhaps you’ve even been told that you have metabolic syndrome as 1 in 3 US adults is estimated to have currently or are you pre-diabetic or worse, a full-blown diabetic, like I used to be? Give this dish a try so you too can feel inspired to eat your way to amazing health!

Wait a minute… when you scroll down to find bacon, egg yolks, and dairy in this tasty nourishing recipe, you may be wondering how any health care practitioner, much less a nutritionist, considers this to be a healthy recipe. (?!?!) I’m guessing that like many of my patients, your doctor may have told you to avoid these very foods, or at least to choose the ‘healthier’ route of turkey bacon, egg whites only (skip the yolks), and to only choose reduced fat dairy options. I strongly disagree that these lower fat (and lower nutrient) dietary choices will give you the results you want in your health, your lab panel results, OR your lifestyle and energy levels. Call 541-326-8952 to schedule a complimentary consult or initial session to sit down and learn more about what real healthy food is and how to integrate it into your life in sustainable ways. You may be surprised to discover that the very foods your great grandparents ate are still the best healing foods for you and your family.
Instead of stressing your metabolism (as I used to do daily!) with a bowl of gluten-laden processed pasta; go ahead and nourish your metabolism instead with this nutrient dense veggie based ‘pasta’ dish! Enjoy!

Recipe modified by Summer Waters, LAc, NTP, CGP, inspired by Sara Lemon and adapted from: Keto Carbonara: https://www.yummly.com/recipe/Keto-Carbonara-2728863?prm-v1#directions
 Keyword    keto, pasta, eggs
 Prep Time    5-8 minutes
 Cook Time    15 minutes
 Servings    2 servings

INGREDIENTS:
•    10 strips (or one package) organic bacon, cooked and chopped into ¼ inch pieces. Traditionally, thick sliced bacon is preferred, though any great quality bacon is great.
•    4-6 shallots, diced
•    1 onion, diced
•    Optional: ½ - 1 cup peas
•    4 egg yolks
•    1 Cup finely grated parmesan cheese
•    1/2 Tbsp black pepper
•    2 medium zucchinis or 20 oz of zucchini noodles (commonly found in grocery stores), also called zoodles.
•    1/4 cup finely grated parmesan cheese for garnish    

INSTRUCTIONS:
1.    Remove the peas from the freezer if you’re using frozen peas and warm in boiling water to heat through.

For the Bacon:
1.    Fry the bacon on a medium high frying pan. Alternatively, you may prefer to bake it on a cookie sheet in the oven since this cooks it evenly and doesn’t need as watchful eyes for tending – flipping, minimizing on cleaning up splatters – as pan frying on the stove top requires. My preference is baking and setting a timer so I don't forget it's in there! ;-) 
2.    When the bacon is crispy in about 3-4 minutes (pan fried) or ~10 minutes (oven baked), set the bacon aside. Pour fat into a clean jar to use for sautéing any number of delicious and nutritious recipes.

For the Shallots and Onions:
1.    Cook the shallots and onions in some of the bacon fat (adding more fat, as needed), until they are cooked through – caramelizing optional. Some people prefer the rich flavor of caramelizing the onions while others have an easier time digesting onions that have simply been sautéed. I find it delicious either way!

For the Zoodles (Zucchini Noodles):
1.    If you are using a spiralizer (which I recommend), "spiralize" all the zucchinis on the size you prefer. I like a fettuccini style zoodle while some slice the zucchini in half as they prefer a smaller size. Set aside.

2.    Fill a pot with water and salt heavily. Bring to a boil, add the zoodles and boil for about 1 minute. Take the zoodles out of the water (save the water) and add the zoodles to the pan with the bacon, onions and shallots.
Note: The easiest way to save the zoodle water is to line a pot with your strainer and pour your zoodles into the strainer. The pot below will capture your zoodle cooking water so you can use it to perfectly finish the recipe.
3.    With the pan on medium heat, mix together the zoodles and the bacon, onions, shallots, and peas if you’re using them (about 3 minutes). While it heats up, move on to the next step.

Making the Egg Sauce:
1.    Combine 1 cup of parmesan cheese with 4 egg yolks. Whisk in the black pepper. Using about ¼ cup of the reserved zoodle water, add it to the egg mixture mixing quickly so the hot water doesn't cook the egg. Whisk until the cheese starts to melt, and the sauce is combined thoroughly.

Combining:

1.    Add the sauce to the pan with the bacon and zoodles and stir vigorously until the sauce is combined and there is no liquid left but instead, a creamy sauce. If the pan is too dry, add some more zoodle water until the creamy sauce is achieved.

2.    Divide the zoodles on two separate dishes and garnish with additional parmesan cheese.


Enjoy!