I always suggest that clients take a few moments before eating to get centered.
If it is in your belief system to say grace, that’s great! Those who don’t want to say grace can say thanks to those who made their food possible — the farmers, ranchers, hunters, truckers, grocers, cooks, etc. Folks who want a different ritual can shut their eyes and take several slow, deep breaths, in and out through the nose.
The reasons to do so are numerous! Being in a place of gratitude, and/or taking slow, even breaths have both been demonstrated to switch the nervous system from ’fight or flight’ to ‘rest and digest’. So… you’ll digest better.
Smelling and anticipating your food initiates the production of amylase, a digestive enzyme in saliva and the pancreas. Digestive enzymes obviously improve digestion! 🤪
Harvard behavioral scientist Francesca Gino demonstrated that pre-meal rituals deepen enjoyment of eating. The actual ritual does not matter…some study participants rapped on their tables, then closed their eyes and counted to 5 before eating! But whatever the actions were, participants with pre-meal rituals consistently reported increased enjoyment of their food, compared to those without a ritual.
Myself, I am pretty happy saying grace. That’s just who I am. But every person should experiment to find a way to center and prepare for eating that works for them. Good digestion is the foundation of good health, and enjoying your food is…well, freakin’ awesome!
What's your favorite holiday treat? 🎄🎄🎄
Me: Anything I can GET IN MYYYY BELLY.
I love all the Cookies, Brownies, Lindt Chocolate, Chocolate Coconut Macaroons or anything that is sweet and savory. 🍫🍫🍫 .
But this doesn't always feel so great later that day after waking up from a sugar coma.
So...this year... I'm doing something a bit different. I've found these incredible chocolate protein snack bars and they taste incredible and are perfect for a swap out when I feel like I could eat #all the chocolate.
They are crunchy, chewy, and delicious and are just 150 calories!! They are made with nut pieces, nut butter, and protein crisps, and topped with chocolate (**get right outta town).
So rather than bringing a bunch of junk to all the holiday parties, I cut up some of these bars and bring them with me so I'm not tempted to eat #allthecrap and then #feellikecrap
It's not that I don't indulge in a few of my favorites but I prioritize my treats and make sure to have these chocolate protein bars close by! When I do that, I make way better decisions!
What are your favorite sneakily healthy holiday treats?!
Desliza la 📷 para ver el video ➡️➡️
🌸Porque ustedes lo pidieron y el público manda aquí les traigo la receta del HUMMUS DE REMOLACHA¡!
🌸A decir verdad es la primera vez que lo hago y me ha encantadoooo😍😋.
Y les cuento algo..Saben ustedes de donde viene la palabra HUMMUS..a que no lo saben?🤔🤔..Proviene del árabe y significa GARBANZOS y de ahí pues que su ingrediente principal sea ese..
🌸La receta que les traigo tiene algunas variantes y un toque personal que a mi gusto a quedado buenísima..
Les paso la data de como hacerlo:
~Procesamos/licuamos o mixeanos hasta formar una pasta:
🍃unos 300 gramos aproximadamente de garbanzos ya cocidos (si usas los naturales tendrás que dejarlos en remojo entre 6 y 12 horas para que no queden duros)..
🍃1 diente de ajo..
🍃orégano y perejil natural..
🍃1 cda. de semilla de sésamo (la receta original lleva tahini, que es una pasta que se hace con estas semillas)..
🍃jugo de 1 🍋🍋..
🍃Sal y pimienta a gusto..
🍃3 cdas de aceite aprox. (puede que les lleve un poquito más o menos) yo usé de oliva..
🍃1 remolacha grande cocida..
~Pueden usar los garbanzos en lata en ese caso lo cocinan por solo 5 minutos y listo..
Eso es todo, yo lo acompañé con unos waffles de espinaca y la combinación quedo BRUTALMENTE DELICIOSA..
¡!Espero les haya gustado la receta y si lo preparan me manden 📷📸¡!
Con cariño para todos Flor🌸
What are your favourite toast toppers? Share 👇🏽
Toast on its own or with a spread is not that nourishing. Here are some good ways to increase the nutritional goodness
✔️Avo and tomato
✔️Avo and egg
✔️Ricotta and fruit
✔️Ricotta or cottage cheese and tomato
✔️Peanut butter and fruit
This veggie starter blew us away - and it's as yummy as it is easy to make! You will need: whole grain bread, 2 avocados, lemon juice, feta cheese, cherry tomatoes, pomegranate, basil
and a drop or two of balsamic vinegar. Just follow the video recipe and let the party begin!
Ask about our #PFCEventCatering 🍽
We have a variety of Proteins and Side Dishes for you to choose from.
But wait, that’s not all, we also have our Speciality Menu.
Top 3 Dishes:
Cuban Fried Rice
and our delicious Pan con Lechón Platter. All dishes mentioned above are accompanied with a tray of Sweet Plantains.
Contact us for more information. 📲
#foodprepsunday complete this morning in roughly an hour. 🥗 Salads made for the hub’s lunches
🍲 Minestrone soup made for my lunches
🥒 Veggies prepped to snack on throughout the week
It really is THAT easy! Swipe left for the Minestrone Soup Recipe! I don’t measure veggies. In my opinion, you can’t get enough! Literally, 20 minutes and a homemade soup with waaaaay less sodium and waaaay more veggies is done! #nourishtoflourish my friends. 😘
Can I make a confession? Up until earlier this year, I was pretty anti-keto.
Partly because it sounded like the most complicated thing in the world, but also because, at the time, my body wasn’t digesting fats well, and the keto diet is all about eating healthy fats.
Fast forward a few months, my gut health is in a better place and I’ve been doing well with digesting fats, but with all the toxin lab results I’ve gotten, eating low carb, high fats has been recommended to me over and over by many of my trusted advisors and sources.
When @diansanfilippo shared that she was writing a book on keto I was so happy because if you’ve read any of her past books, then you know she takes a very common sense approach to these things.
I just got my advanced copy of Keto Quick Start and I’m so excited to dig in and share with you so many nuggets from it!
I’ll also be at her San Francisco book signing - who’s joining me?!
What do you see when you look at this platter?
Do you think it’s “bad?”
Do you worry you couldn’t control yourself?
Do you get excited?
Do you drool? (Like me 🙋🏼😜)
Can you imagine seeing this food neutrally?
That is seeing it as food. Delicious food.
Not good. Not bad.
Can you imagine having the trust to enjoy eating the amount that feels right for you on any given day and moving on?
Can you imagine ignoring it if it doesn’t interest you?
Can you imagine that neutrality?
Appreciation. Enjoyment. Calm.
After working with so many individuals who find food stressful, especially where weight loss is a goal, this is an area - mindset - that I feel is vastly underrated.
I challenge my clients on their views on food.
I want them to dive in to what they habitually think when it no longer serves them.
And for all the effort, time and money that many spend on health and wellness, this would be a valuable way to allocate some of those resources!
Personally - not imposing self-restrictions and learning to embrace my own trust has been the most freeing and powerful decision I’ve made for my health.
Where once I might overeat a cheese platter (because I could/because I’d “earnt” it/because I’d been deprived) I no longer feel that pull.
And even if I did overeat, because hey I’m human! I move on.
No guilt. No disaster.
Worth trying I’d say...
Love this #LowCarb#TacoTuesday idea of ZUCCHINI ENCHILADAS! 😍
By: @delish 🥒 @delish
Zucchini can do it all and these enchiladas prove it! It's much easier to roll up than you would imaging making these so fun to make.
2 tbsp. extra-virgin olive oil
1 large onion, chopped
Freshly ground black pepper
2 cloves garlic, minced
1 lb. organic grass fed ground beef
2 tsp. chili powder
1 tsp. cumin
1 1/2 c. red enchilada sauce, divided
4 large zucchini, halved lengthwise
1 c. shredded Monterey jack
1 c. shredded cheddar
Sour cream, for drizzling
Freshly chopped cilantro, for serving
Preheat oven to 350° and grease a 9”-x-13” baking pan with cooking spray. In a large skillet over medium heat, heat oil. Add onion and cook until soft, 5 minutes, then add garlic and cook until fragrant, 1 minute more. Add organic grass fed ground beef and cook, breaking up meat with a wooden spoon, until no longer pink, about 6 minutes. Drain fat.
Return skillet to stove then add 1 cup enchilada sauce, chili powder, and cumin. Season with salt and pepper. Let simmer 5 minutes.
On a cutting board, use a Y-shaped vegetable peeler to make thin slices of zucchini. Lay out three slices, slightly overlapping, and place a spoonful of beef mixture on top. Roll up and transfer to baking dish. Repeat with remaining zucchini and beef mixture.
Spoon remaining 1/2 cup enchilada sauce over zucchini enchiladas and sprinkle with both cheeses.
Bake until cheese is melty, 20 minutes.
Garnish with sour cream and cilantro before serving.
Follow us @healthylivesforlife
Also follow @healthyminutemeals ❤️
Desde que empecé a tomarle fotos a mi plato de comida, Mariana y Marcelo también lo quieren hacer 😃😄😁 Mariana se para arriba de su banquito para alcanzar la barra y me pide que le pase las cosas porque ella quiere decorar su plato! Se esmera demasiado en hacerlo y es super creativa! Se pone a hacer caritas, figuras geométricas y mil cosas 😍
Luego me lleva su plato muy orgullosa para que le tome una foto a su obra de arte 😍
Todo esto la motiva a sentarse bien contenta y comerse todo con más ganas 👏👏👏👏 Marcelito no decora su plato pero en cuanto ve que estamos tomando fotos va y me lleva también su plato, a veces con la comida ya empezada 🤣🤣🤣 Hoy te quiero invitar a que tus hijos decoren su plato 😊
Ellos imitan y les gusta decorar y expresar su creatividad! 👉 Ésto es una super estrategia para que coman mejor, que coman con más ganas y quieran probar cosas nuevas! 👉 De ésto y más te platico en el 1er Foro Internacional Reprograma tus Hábitos en donde yo hablare del tema "El rol de la mamá en la nutrición de sus hijos". 👉 El foro empieza el 3 de Enero y contará con más de 30 expositores. No te lo pierdas, es gratis! Te dejo la liga para inscribirte en mi bio y en los comentarios 🤗😄 Dale 👍👍👍 a la foto y compártela 😊
Breakfast inspo from one of our customers @mytastysoul 🌱 We provided everything for this beautiful porridge bowl today 👍 Oats with #turmeric & cinnamon, cooked with @kokodairyfree milk and topped with cooked apple & pear, sultanas, toasted pumpkin & sunflower seeds, @meridianfoods Rich Roast peanut butter 😍 & a medjool date! Who knew healthy could be so delicious? Come get your indulgent breakfast bits, we're open 7 days a week! 👍🌱 #MrGreenFreshFood
Rainy Saturday = Breakfast in bed with my number one 🐱 (swiiiipe) 🌱 Turmeric & Cinnamon #Oats made with @kokodairyfree milk & grated courgette 🤗 TOPPED with some cooked apple & pear w cinnamon & raisins 😍 Toasted sunflower & pumpkin seeds 🌱 #Medjool dates & of course a gigantic spoon of @meridianfoods rich roast PB 😛😛😛 HELLO FIRST DAY OFF IN FOREVER! Grateful that I am *still* in bed on this beautifully rainy day ☔ #mytastysoul
Healthy spiced brownie rum balls
Xmas fever is in the air and baking season is on! This is 3rd entry for #xmasgonedesi Contest by Nidhi @platterjoy and my entry for #myfoodinaction by yashaswita @dashoflime_ (Dual entry inspired by @lipsa.deo ! Great idea!).I have tried to take the action shot using my smartphone camera,and trust me its tough since shutter speeds are no where near as good as dslr. But as yashaswita said in her stories one does need to try!! I have made these baked brownie rum balls with desi masala twist of cinnamon,ginger and nutmeg and added kick of protein powder!This is a protein brownie recipe with-
And no i havent added any rum into this just jamaican rum essence @ossoroflavours making it a guilt free xmas indulgence!!
Rough calorific value: 54 kcal per ball (the recipe makes about 10-12 balls)
Proteins 46% carbs 25% fats 29%
1 teaspoon Jamaican rum essence
1/2 cup coconut flour
1/2 cup unsweetened cocoa powder
1 scoop chocolate casein protein powder
1 cup non fat greek yogurt
1 egg whole and 2 egg whites
50ml skimmed milk
1 teaspoon baking powder
1 cup erythritol/ sweetener of choice
1 teaspoon cinnamon powder
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1 teaspoon vanilla essence
Preheat oven to 200 degree celsius.
Mix all the dry ingredients together and sieve them.In another bowl whisk the eggs till fluffy and mix in the dry ingredients,greek yogurt,vanilla,rum essence and milk till smooth batter is formed.pour into pregreased baking dish and bake for 30-40 min at 180 degree celsius or till tooth pick comes out clean.Allow to cool a bit.crumble the baked brownie into a bowl.Add little amount of milk to moisten it and knead it into dough.Roll into balls and sprinkle with shredded coconuts and enjoy!