Quick & Easy Paleo Snack Bars

Yum!

Need a quick, easy snack idea… one that lacks grains, dairy, and all the toxic processed crud and sugar in mainstream snack foods?

larabar

 

We love Lara bars in the household, but don’t purchase them too often anymore.

Why? When we have them, we tend to eat them. A lot. Even when we don’t “need” to. In a family of 4, that can add up pretty quickly. Lara bars are not inexpensive when you buy them by the truck load!

Hence, do it yourself “Lara” bars!

Paleo “Lara” Bars

Ingredients:

1 cup raw almonds
½ cup raw walnuts
¾ cup pitted dates, packed
1 cup unsweetened dried apple slices
¼ cup raisins
1 teaspoon cinnamon
¼ teaspoon sea salt

Directions:

  • Line an 8×8 inch baking dish with wax paper so that 2 inches or so hang off each edge of the dish.
  • Place all the ingredients in a food processor (or the “dry” container of a Vitamix-type appliance) and blend until finely chopped and sticky.
  • Pour the mixture into the baking dish and cover with wax paper. Press the mixture down, using your hands, until smooth.
  • Lift the mixture out of the pan, using the edges of the wax paper, and place on a cutting board. Cut into 12 bars and wrap with wax paper or store in a glass container with a tight-fitting lid.
  • Store in the refrigerator.

Easy peesy. My home school students make these as part of their nutrition class! :)

What have you added to this basic recipe to make your bars even more dee-lish?

(We’ve added carob chips, dried pineapple, coconut flakes…)

We still don’t make these too often… or I’d just keep eating them! Can’t even blame it on the kids! They’re just too addicting!

 

 

 

Yes, it works!

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 20 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud home schooling mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

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Delicious & Healthy Recipe And a FREE Sugar Impact Cookbook Giveaway!

book cover image
flank steak pic

FREE Recipe in Your FREE Cookbook!

I’ve recently talked about the dangers associated with the amount of sugar the average North American consumes.

Not just the proverbial “spoonful of sugar” or sugar in desserts or baked goods, either. Sugar in grains – bread, cereal, pasta, etc., as well as beverages, condiments, soups, “health foods”, even added to processed meats! Sugar has countless aliases now, too… so you’ve got to be on the ball when reading your labels.

Sugar prematurely ages us, causes systemic inflammation, weakens our immune response, skews our hormonal response, dulls our brains, directly contributes to weight gain and blood sugar imbalances (diabetic conditions), and increases our risk for every serious degenerative illness under the sun.

The enormity of the problem is why I’ve chosen to help my colleague, NY Times bestselling author JJ Virgin, launch her newest book and health recovery program – “The 2-Week Sugar Impact Diet”.

It’s a big deal.

I like that JJ’s is a TWO week program. You can do anything for 2 weeks. Right? Right. Especially when your health is at stake.

JJ is celebrating the fact that her new Sugar Impact Diet book has already hit bestseller status… so she’s giving away FREE DOWNLOADS of her 2-Week Sugar Impact Diet COOKBOOK to her supporters!

The key to breaking through your addiction to sugar is 3-fold:

1. You’ve got to cut it out for the time being in order to eliminate the cravings for good.

2. You need healthy and delicious “substitutions” to get you through that ‘withdrawal’ period.

3. You need simple, delectable options to move forward with… to help you stay on the right track with your new healthy lifestyle.

I think JJ’s cookbook helps you with all 3 of those components. It gives you healthy options you’ll actually look FORWARD to making and eating… and these recipes serve to get the sugar OUT of your kitchen and out of your system!!

Here’s one example of a recipe from JJ’s free cookbook:

Asian Style Flank Steak Lettuce Cups

Serves 4

1/3 cup coconut aminos

¼ cup sesame oil

1 tablespoon lime zest

4 teaspoons minced fresh garlic, divided

4 teaspoons minced fresh ginger, divided

½ teaspoon sea salt

¼ teaspoon pepper

1 ½ lb grass-fed flank steak

1 ½ tablespoons coconut oil

1medium yellow onion, halved and thinly sliced

1 red bell pepper, cut into thin strips

1 large carrot, cut into matchsticks

½ lb. mixed mushrooms (shiitake, cremini, oyster, etc), thinly sliced

4 scallions, thinly sliced on the diagonal

1 cup cooked quinoa

4 large butter lettuce leaves

·      Mix coconut aminos, oil, lime zest, 2 teaspoons garlic, 2 teaspoons ginger, salt and pepper in a large bowl or baking dish.  Add flank steak and marinate for at least 30 minutes.

·      Preheat broiler.

·      Remove flank steak from marinade and place on a roasting pan.  Discard excess marinade.

·      Broil steak 3-4 minutes, flip and broil for another 3-4 minutes for medium rare.

·      Remove from oven, tent with foil and let rest at least 10 minutes.

·      Meanwhile, heat coconut oil in a large skillet over medium heat.

·      Add onion and sauté 3-5 minutes until beginning to soften.

·      Add remaining 2 teaspoons (each) garlic and ginger and cook 1 minute, stirring often.

·      Add bell pepper, carrot and mushrooms and continue cooking 5-8 minutes, stirring occasionally, until vegetables are crisp tender.  Add scallions, and cook 1-2 minutes more.

·      Season to taste with salt and pepper.

·      Cut flank steak across the grain into thin strips, then cut each strip in half again.

·      Place ¼ cup of quinoa in the middle of lettuce leaf.  Top with vegetable mixture and flank steak.  Roll lettuce leaf around filling, tucking the sides in as you go.

 


JJ’s new official 2-Week Sugar Impact Diet Cookbook is LOADED with recipes, tools, and great tips to help you get started!

 

Download your copy here and end your addiction to sugar!! ->> FREE COOKBOOK

 

 

 

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud home schooling mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

 

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Upgrading Foods By Adding Cultured Whey: Upgraded Sauerkraut

Upgrade Your Veggies

Culturing and fermenting foods such as cabbage for sauerkraut, cucumbers for pickles, and beets for kvass, and other veggies for kimchi has a long, rich history of use around the world.

The culturing process essentially unlocks key nutrients while adding even more nutritional power to the mix. Culturing and fermenting takes an already-healthy food – like a vegetable, for example – and “upgrades” it.

Liquid whey has been prized for thousands of years as a healing and restorative beverage and earned the nickname “Liquid Gold”. Even Hippocrates, the “Father of Modern Medicine” spoke of the many health benefits offered by whey.

Enter Suero Gold liquid whey beverage by Beyond Organic.

Suero is a certified organic whey from GreenFed cattle (never grains) that lack the damaging A-1 casein protein. The liquid whey in Suero has also been traditionally cultured, maximizing its already impressive health benefits.

Suero is rich in energizing B vitamins, electrolyte minerals, and gut-friendly probiotics and enzymes, making it a true live,  “functional” beverage with massive healing properties.

“Sports” drinks and “energy” drinks don’t even compare.

 

Here’s a bonus…

Suero Gold has uses beyond just a health-enhancing beverage.

At a time when we could ALL use more beneficial foods in our diet, and some dedicated “gut restoration” practices, it’s important to see how simple it can be to add more cultured and fermented foods to our life.

On a side note: What benefits your “gut” benefits your brain. Science continues to demonstrate that the two go hand-in-hand.

 

Cultured whey is ideal for adding probiotics, enzymes, vitamins, and minerals to the foods we eat. Here are some examples of how we could use liquid whey, like Suero Gold, as more than just a beverage:

1. Culturing foods – instead of using water as the liquid of choice for our sauerkraut, pickles, kvass, kimchi, or other traditionally prepared cultured & fermented foods, use Suero Gold instead.

2. Smoothie base – this is a simple way to ensure that your family is adding more liquid whey to their diets. Instead of water, and especially instead of conventional milk, yogurt, or juice, start with Suero Gold as a base to build your smoothie upon.

3. Soaking & Sprouting – soaking and sprouting nuts, seeds, and legumes is a traditional method for unlocking valuable nutrients and making these foods easier to digest. When you use cultured whey for the ‘soak’, you further enhance their digestibility by adding additional probiotics and enzymes.

(Note: Get with a functional healthcare provider to be certain that you can truly tolerate nuts & seeds. You may need to focus on gut restoration first.)

4. Soups & Stocks – these foods can already serve as powerhouse staples in our diets, especially when you’re talking about traditionally prepared bone broth. When you simply add cultured whey to soups and stocks, their health benefits are maximized.

5. Liquid base for cooking – depending on the type of dietary approach you’re following, you may or may not consume rice, quinoa, pasta, and other grain-based foods. If you are consuming these, consider cooking these foods in a base of cultured whey to make your (hopefully) healthy carbohydrate choices even healthier.

(Again, get with that functional healthcare provider to be certain your body can handle these types of foods. It’s more than just a gluten issue.)

6. Breads & other baked goods – along the same lines, if you are consuming these foods, you can make a simple upgrade to their nutritional quotient by replacing all (or some) of the water in the recipe with liquid whey.

7. Dressings, Sauces, Dips, Condiments – experiment with making your own beneficial ‘condiments’ by incorporating liquid whey in the recipe. The conventional versions found on mainstream store shelves are essentially toxic sources of additional calories, sugars, and artificial ingredients. It’s pretty easy to make an upgrade here!

8. A Healing Tonic – what a perfect elixir to have on hand when a family member is under-the-weather, has an upset tummy or other digestive issue. The hydrating benefits of liquid cultured whey are obvious… but the incredible boost of health restoring probiotics and enzymes really seals the deal.

 

Here’s a simple, upgraded recipe for sauerkraut from Jordan Rubin, founder of Beyond Organic.

Recipe for “Suerokraut”

  • Pour 8 oz. Suero Gold into a high-power blender
  • Cut one head of organic green &/or red cabbage into 2-4 oz. pieces and add to blender
  • Blend on high until desired consistency is achieved
  • Pour blend into covered and sterilized glass jar and store in a cool, dry place for at least 3 days
  • Refrigerate Suerokraut and enjoy as desired

 

** The same recipe can be used for culturing pickles, beets, carrots, peppers, and other veggies of your liking.

 

Your belly & brain thank you!

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

 

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Uh-Oh. Did You Miss The Free Virgin Diet Cookbook Giveaway?

JJ Virgin

 

Holy smokes! Remember the free Virgin Cookbook giveaway I JUST told you about this morning? The cookbook, written by NY Times bestselling author JJ Virgin, is the offshoot of her ultra-popular “The Virgin Diet”.

Well, JJ has already given away all  11,000 books in less than 24 hours!!

I’ve seen book giveaways before, but I’ve never seen so many books snatched up in just ONE day!

For those of you who missed out on the free books and want to buy the book anyway, JJ is giving you a complimentary copy of her brand new, never before published Community Cookbook that you can download immediately.

You’re going to love this compilation book of her community’s recipes and inspiring stories. Best of all, it’s a free gift!

 

Click here to claim your complimentary Community Cookbook!

 

 

 

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

 

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Free Cookbook Giveaway! (Time Sensitive)

JJ Virgin

 

I see a lot of people in our practice that have questions about what to do if you can’t lose weight no matter what you try. Sometimes it’s gut-related. Sometimes it’s toxicity. Sometimes it’s hormonal (including a thyroid imbalance that’s not being properly addressed).

But, more often than not, I find that many people just don’t know how to eat healthy for the long run.

That’s why I’m happy to share this gift with you…

 

You probably already know my colleague, NY times bestselling author JJ Virgin.  I talked a lot about her book, The Virgin Diet, here when she launched it at the end of 2012.

The Virgin Diet, was on the NY Times bestseller list for 25 weeks in 2013!

JJ is about to launch her next bestseller: The Virgin Diet Cookbook.  This takes The Virgin Diet to a whole new level… and shows you how to apply it, meal in and meal out.

JJ is doing a book giveaway and she has offered to give some copies to my readers!

Here’s the note she sent to her colleagues that are supporting her book launch…

After I wrote The Virgin Diet book, everyone EVERYONE was asking me for recipes. So for the last year, I’ve been collecting and compiling recipes, which I’m now releasing as the official Virgin Diet Cookbook. YES, it’s here!

The best part of this is, after a year of traveling across the country, and meeting & talking to many of you at PBS visits, book signings, speaking engagements – or just stopped in the aisle at Whole Foods, I’ve learned a few things from you all.  Things I’ve added into this cookbook.  Little gems and insights and info that will make it even MORE valuable to you. 

SO…. If you’ve never done The Virgin Diet, this is your entry point.  You can start HERE, with just the cookbook, because I’ve outlined the entire Virgin Diet in there.  If you want The Virgin Diet book, awesome.  Go get it.  I recommend it highly (haha).  But if you just need to start with this, you can.  The book is my gift (just help with shipping & handling). 

AND …. (SECRET info here…) I am giving a few of them away. (AND you’ll get 5 MORE recipes and 4 valuable videos that actually walk you through the most important things you need to know.)

Get your FREE copy by clicking here!

~ JJ

——–

P.S. The last time she did this, JJ ran out in 3 days.  So DON’T wait! Happy cooking!

 


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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

 

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Thanksgiving Dinner Leftovers ~ Healthy Turkey Bone Broth

turkey

 

Happy Thanksgiving!

If you’re so richly blessed to have food on your table this Thanksgiving, there’s a chance you might also have a few leftovers. Yes?

In recent years, we’ve really scaled down and simplified the menu for our Thanksgiving meal. It was just too much food! I don’t think our collective pancreas could survive too many more meals with both mashed potatoes AND sweet potatoes… not to mention the stuffing! I just burst a button thinking about it! One thing we haven’t cut back on at all is turkey. There’s always plenty of turkey!

(On a side note: Thanksgiving is a great time to “Go Paleo”!! All the fixins are already there!)

I like to take advantage of all the left-over turkey and turkey parts to make a super healthy concoction of Turkey Stock or “bone broth”.

Properly prepared meat stocks are not just delicious, but they’re also incredibly health enhancing. Many refer to bone broth as another group of “super foods”.

They contain minerals of the bone, cartilage, marrow and vegetables as electrolytes, all in a form that is easy to assimilate. In fact, traditionally prepared bone broths are an excellent source of assimilable calcium, as well as magnesium, potassium, phosphorous, and other trace minerals commonly lacking in the Standard American Diet.

In order to help draw out the minerals (particularly calcium, magnesium and potassium) into the broth during the cooking, an acidic vinegar or wine can be added.

You can also try sipping on the wine as you’re making the stock with the vinegar, if you choose. You’re welcome.

A gelatin-rich broth is protective in nature, helping us defend against various infectious diseases and a variety of other health problems, particularly those of the digestive system… including the nefarious “leaky gut”.

As you’ve heard me say before, “fix the gut = fix your health”. The “gut” is directly tied to brain function, as well as immune function. Bone broth has been shown to have significant beneficial effects on helping restore optimal gut function. Bone broth is at the top of the to-do list if you have leaky gut or food sensitivity issues.

The collagen found in traditionally-prepared bone broth is a “super food” in itself, when it comes to cellular integrity. Guess what it helps with? It helps reduce the appearance of cellulite!!

(Stocks pots across the nation were all just simultaneously removed from their pantries & cabinets!)

So, yes. When you consume bone broth as a regular part of your healthy diet, you can naturally and legitimately reduce cellulite! Remember, cellulite is fat that is lacking support from collagen. Therefore, people who consume more collagen in their overall diets are less likely to have cellulite in their fat. Collagen provides critical support to the structure of our cells.

 

Stock can be consumed on its own (it’s great to sip on while you’re cozying up!), or in sauces and other dishes for a healthy base.

I sent my dad home with some containers of the broth I made last year. His oncologist wants him on a “bone strengthener” to counteract the effects of another drug they inject into him each month… which weakens his bones. The oncologist recommended an garbage-quality calcium supplement. I told him to take this everyday for some real bone protection! (My Dad, not the oncologist!)

Turbulence Training

“Let food by thy medicine…”

Here’s the recipe and directions I follow…

 

Turkey Stock (Recipe borrowed from – and loosely translated – Nourishing Traditions)

Ingredients:

1 whole free-range turkey or 2-3 pounds of bony turkey parts, such as necks, backs, breastbones, and wings

gizzards from one turkey (optional)

4 quarts cold filtered water

2 tablespoons vinegar (I used Bragg’s Organic Apple Cider Vinegar)

1 large onion, coarsely chopped

2 carrots, peeled and coarsely chopped

3 celery sticks, coarsely chopped

1 bunch parsley

several sprigs of fresh thyme, tied together

 

Directions:

Cut the turkey parts into several pieces. Place the turkey pieces in a large stainless steel pot with water, vinegar, thyme, and all vegetables except parsley.

Let stand 30 minutes to 1 hour. Bring to a boil, and remove the scum that rises to the top.

Side Note: Do you remember the last time I shared this recipe a few years ago? I found it counter-intuitive then, and I still find it counter-intuitive years later, that “scum would rise to the top”!  How is that possible? Life just isn’t like that, I choose to believe. Nice folks rise to the top… not scum! At least  that’s the message I’m trying to teach my children, for heaven’s sake!)

Reduce heat, cover and simmer for 6-24 hours. The longer you cook the stock, the richer and more flavorful it will be.

About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth… and potentially give you Super Human powers beyond compare!

Remove pieces with a slotted spoon. The skin and smaller bones can be given to your soon-to-be-very-appreciative four-legged friends.

Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your fridge or freezer.

Clear stock will last about 5 days in the refrigerator (longer if re-boiled), and several months in the freezer.

Now, don’t go and ruin all the nutritional fortitude of this great recipe by re-heating your stock in a microwave! I don’t think radiated stock has quite the same benefits!

 

So, whatcha’ doin’ with YOUR left-overs?


247 Fat Loss

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, insomnia, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Highly successful personalized distance programs are available.

Final Hours to Get Real Food Con All Access at Half Price!

The Real Food Con is almost over!

 

 

This is it… your last chance.

After today, you’ll no longer be able to get All Access to Sean Croxton’s highly-acclaimed Real Food Con event at the current, super-low price…

This event has really surprised me this past week. It’s even better than I thought it would be… and I expected it to be gooood, just knowing the presenters. The quality of the presentations and information delivered has been top-notch!

Check out this page:

 

>>> Real Food Con All-Access <<<

 

Consider everything you get as part of the deal:

  • Lifetime Access to all 22 video slideshow presentations ($179 value)
  • 22 audio presentations ($127 value)
  • Over 200 pages of transcripts ($47 value)
  • 7 HD video cooking classes ($99 value)
  • Cooking Class Recipe Guide ($27 value)
  • PLUS nearly $300 worth of bonus gifts you can download immediately…

 

And there’s more…

(In my best infommercial voice: “But wait! There’s more!”)

Sean just announced that he’s throwing in the Real Food Con Cookbook ($47) — with 123 pages packed with gluten- and dairy-free recipes submitted by his amazing presenters…

AND the entire Paleo Summit collection ($99 value) with 23 more video/audio presentations plus transcripts and bonuses!

*** THIS, my health-seeking friends, was a PHENOMENAL event!! Don’t overlook this deal! ***

ALL FOR JUST $49.

It’s insane! (In the best way possible, of course!)

It works out to 13 cents/day… IF you only consider your investment over the next year. BUT, the health-shifting, energy-maximizing, fat-busting, hormone-boosting, mood-enhancing, life-changing advice you get in this program is something you’ll absolutely use for LIFE.

So go to this page now:

Real Food Con All-Access <— CLICK HERE

See everything you get, and why it’s so powerful – and then take the appropriate action. Opportunities like this only come around once in a great while…

I hope you take advantage of it. :)

 

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight lossesistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Highly successful personalized distance programs are available.

 

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Today’s Presenters on The Real Food Con

29 Real Food Con presenters

 

Introducing The Presenters for Day 6 of The Real Food Con:

Jordan Reasoner exposes The $12 Billion Gluten-Free Fad — Why It Could be Making You Sicker. Find out how to spot unhealthy “gluten-free foods” a mile away, the 4 damaging ingredients that dominate most foods with the gluten-free label, and how to fight the 3-headed monster that makes gluten such a problem.

High-fat endurance athlete Ben Greenfield reveals The Real Truth About Workout Fuel — How to Say Goodbye to Engineered Frankenfoods for Exercise with Real Nutrition. You’ll learn the 3 dangerous additives that make your protein powder toxic, exactly what to eat after a workout, and the marketing tricks those “electrolyte drink” companies play on you.

Terry Shanahan gives you his BEST tips for Transitioning to Real Food…3 Days at a Time. Hear Terry’s incredible story of how he used real foods to heal himself from what his doctor thought would leave him “disabled”. He’ll also show you how to break through the 3 biggest barriers that may be keeping you from thriving on a real food diet.

Paying 5 bucks for a bottle of kombucha? Well, did you know that you can make it at home for just a few pennies? Camille Macres shows you exactly how to do it in the Real Food Con kitchen. She’ll even whip up a couple of kombucha cocktails for you! Serve em up with a side of her Veggie Crackers or her Sweet Potato and Bacon Latkes. So good!!

Today’s FREE viewing period ends Saturday at 8am PT/11am ET.

>>>Click here to attend Day 6 of The Real Food Con<<<

 

 

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Highly successful personalized distance programs are available.

 

 

.

Tasty & Healthy (Grain-Free) Breakfast For Those Who Can’t Do Eggs (Plus Free Cookbook!)

Can't Have Eggs? Watch The Real Food Con!

 

If I were ever tested to discover that I “can’t” have eggs, I might crawl into a hole and never come out.

Then again, I remember saying that about rice a couple years ago, yet here I am… no sulking in a hole necessary!

For many folks, eggs are near the top of the list of offending foods that they’re sensitive or intolerant to that set their immune systems into a tailspin (just like wheat, gluten, soy, corn, dairy, etc. do to most of us).

I saw this short video last night with Sean Croxton of Underground Wellness, where he’s whipping up an egg-free breakfast for himself that looks delicious… you can almost smell it and taste it right through your screen!

It’s called “Sweet Potato Bacon Hash with Apples and Pumpkin”. Holy Yum-o-li!!

Guess what else I found from Sean?

A special freebie gift! A 28-page Real Food Con Cookbook preview with drool-worthy recipes, such as:

  • Paleo Ahi Poke Stack (the photo of this one is awesome!)
  • Grilled Prosciutto Wrapped Rosemary Chicken
  • Cajun Shrimp and *Grits*
  • Herb Roasted Turkey Legs
  • Apple Pie Cavemen Bars

Don’t those sound scrumptious??

Click Here for your FREE Cookbook Preview!

The entire 123-page cookbook – with 61 gluten-and-dairy-free recipes from folks like JJ Virgin, Diane Sanfillippo, Chef Lance, Christa Orecchio, Cynthia Pasquella, Katie the Wellness Mama, and many more – is this week’s limited time Pre-Event Bonus when you order the Real Food Con All Access package.

With All Access, you’ll get lifetime access to all 29 Real Food Con presentations and cooking classes – videos, audio files, transcripts, and even a cooking class recipe guide so you can follow along with the videos.

Plus, you’ll receive some other fabulous bonuses that sneaky Sean has up his sleeve, in addition to the complete Real Food Con Cookbook.

This special Pre-Event Offer for the cookbook ends this coming Sunday at 11am Eastern Time, when the Real Food Con event officially kicks off.

(But, you also have the option of listening in for free next week, too.)

 

It starts on Sunday October 20th and goes through Sunday the 27th.

If you fall in love with it, you might to own the library and have permanent access to it. That’s all. Simple. Straightforward. Common sense.

You can click here to learn more about gaining All Access.

 

Curious to See What’s Behind the Real Food Con Doors???

Then check out this video! It starts off with Sean cooking the aforementioned egg-free breakfast, but he also takes you inside “the con” with a handful of his favorite moments, including:

  • How to feed a family REAL food on a budget
  • The best way to deal with the skeptics
  • Thyroid-friendly foods
  • How to overcome negative emotions related to food
  • Why organ meats should be called Super Foods

 

To read all about it, who the presenters are, see what all the bonuses are, and see the ridiculously low price for owning the entire library (if you choose), CLICK HERE.

 

If you try whipping up the breakfast like Sean’s, let me know how it turns out! (And, let me know your address because I should probably stop by to sample it!) ;)

One more time – here’s the link to your FREE Cookbook!

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Highly successful personalized distance programs are available.

 

 

 

For Every Health Challenge There’s a REAL Food Solution!

Learn to Use REAL Food for REAL Health!

Hippocrates said,  “Let food be thy medicine.”

I wonder if he could have ever predicted just how true and accurate his statement would prove to be in the 21st century!

He was right on the money.

You can heal virtually any health challenge, slim down and rid yourself of excessive fat, naturally boost your energy and vitality, sharpen your mind, clear your brain fog, eliminate chronic pain, and even control (dare I say it… possibly even reverse!) autoimmune conditions…  all through the power of REAL FOOD.

Our choices are either toxic and deficient… and move us away from optimal cell function and health…

Or, they’re pure and sufficient… and move us toward optimal cell function and health.

That’s how health works.

So, notice that I said, “real food”  – that’s the important part.

Because there are a TON of so-called “healthy” or natural foods being marketed that do much more harm than good!

For instance, did you know that many “gluten free” items can be as bad for you (toxic) as wheat… or that so-called “heart-healthy” oils actually increase your chance of heart failure, and increase your risk for many other serious degenerative illnesses??!!

It’s ridiculous.

The more we stray from REAL, closest-to-their-natural-state foods, the more trouble we seem to cause!

The food industry clearly has not helped matters! We’ve been duped, time and time again. It’s hard to know who or what to believe.

That’s one reason why Sean Croxton of Underground Wellness has gathered 29 best-selling authors, nutritionists, functional health doctors, maverick M.D.’s, chefs and more – in a collaborative effort to present the (full, uncensored) TRUTH about using real foods for health and healing.

He has created a 7-day, free online event that kicks off on Sunday October 20th, called “The Real Food Con” .

You’ll have the opportunity to listen to a variety of authority figures in the real food/real health world… and learn exactly how to turn their recommendations into action and begin to heal your family with real, healthy food.

Pretty awesome idea, I thought.

There is NO cost to listen in on the day of each presentation.

If you miss a day, or you’d like to own the entire library of presentations for yourself, you can order the All Access Package here. I HIGHLY recommend you check out this page that describes the event and the presenters. This is top-notch quality that I stand behind.

 

Read more about The Real Food Con here.

 

Definitely take a look at all the bonuses you receive!! Almost too-good-to-be-true.

 

Plus, you can also get this FREE Real Food Con Cookbook for a VERY limited time… only ’til Sunday morning, before the actual kick-off of the event!!

 

 

I’ll go out on a limb here and say you’d be hard pressed to find more cutting-edge health information anywhere on the web – especially not in one place.

I’ll be checking it out, too, since many of these presenters are folks I like to “follow” regularly anyhow!

Anyhow, just thought you’d like to know about this interesting event… and learn how you can change the course of your health and your family’s health forever… just by eating REAL food!

 

Once again, I urge you to take a close look at The Real Food Con website that describes the event. I think you’ll be as impressed as I am.

 

This is a fantastic FREE can’t miss event… AND, if you do happen to miss some of it, the price to own it is just too-good-to-pass up!

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Highly successful personalized distance programs are available.

 

 

Healthy Recipe: Cuban Marinade (Paleo Style!)

marinade

Here’s a healthy, yum-o-licious recipe that actually fits within the nutritionally-sound guidelines of the Paleo lifestyle!

This one is how to create a drool-inducing  Cuban Marinade.

This is another one of Master Paleo Chef Justin Lord’s video cooking lessons, where he teaches you how to whip up delicious, Paleo-approved meals from ingredients you probably already have on hand in your home.

It’s a quick 10-minute video… watch it here.

 

 

Justin Lord is a Health, Nutrition, & Fitness expert… who also claims the title of “Master Paleo Chef”! Busy man.

He has created an entire library of video cooking lessons for the wanna-be healthy Paleo chef! His lessons are all quick and to-the-point. It’s a super-convenient way to learn how to prepare healthier foods for you and your family… without having to sign up for a class or leave the house. Great idea!

You can read/watch more about Justin’s video cooking lessons here: Paleo In A Kitchen.

 

Let me know how your cooking creations turn out!

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Highly successful personalized distance programs are available.

 

 

 

 

 

Healthy Recipe: Paleo Pasta In Just 10 Minutes!

Master Paleo Chef, Justin Lord

 

Master Paleo Chef, and Health, Fitness, & Nutrition Expert, Justin Lord

 

As I’ve previously mentioned , we often recommend a Paleo-like nutrition approach in our wellness practice for many reasons. When done properly:

  • it’s a “cleaner” diet (less toxic)
  • it’s anti-inflammatory and helps overcome chronic pain
  • it’s energizing, rejuvenating, and helps clear “brain fog”
  • helps with autoimmune conditions
  • helps correct cravings, blood sugar imbalances, and insulin resistance
  • helps with achieving optimal body composition (fat loss)
  • helps correct hormonal resistance

… and much more.

Sometimes, on your journey to eating healthier, you may need a little help in the kitchen, though… right?

(In addition to someone cleaning up after you, that is! Can’t help you much there!)

Here’s a great little recipe – more like a cooking lesson – from Master Paleo Chef, as well as Health, Fitness, and Nutrition Expert, Justin Lord.

It’s how to make “Paleo Pasta” in just 10 minutes.

Pasta? In the Paleo lifestyle?? Yep.

This is one of many cooking lessons and recipes from Justin’s premium cooking master class, “Paleo in a Kitchen”.

 

 

Pretty cool, isn’t it? I like the short-but-sweet cooking lesson approach on video.

Currently, Justin has over 70 of these training videos, taking you from a Paleo rookie all the way to a Paleo Chef… in 30 days, or so he promises! ;)

I also like how Justin says “There’s a big difference between being able to put together a Paleo meal from following a recipe… versus being able to CREATE mouth-watering MEALS from ingredients that you buy on a regular basis.”

The man’s speakin’ my language!

If you end up giving Paleo In A Kitchen a try, let me know how you like it… and if you are, in fact, wearing the official Chef hat in 30 days!

 

Justin Lord - Paleo In A Kitchen

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Highly successful personalized distance programs are available.

 

 

 

 

The Paleo Diet: Benefits & Resources

Healthy Food

 

In our practice, the most common dietary recommendation we will make to someone who:

– is having difficulty achieving optimal body weight

– has chronic pain

– has gut or digestive problems

– has food sensitivities

– has indication of chronic inflammation

– has allergies

– is experiencing depression or anxiety

– is hormone resistant

– has been diagnosed with fibromyalgia

– has a thyroid imbalance… and many other serious conditions…

is to adopt a more Paleo-like diet.

I don’t like the word diet, because everyone assumes it’s about weight loss. In this case, I’m simply talking about the food you eat.

Or, don’t eat.

The Paleo Diet, of course, isn’t actually a diet at all. It’s just the way things were for our earliest ancestors. It’s the type of real food that our real ancestors used to eat. They simply didn’t have diets loaded with grains, processed vegetable oils, and sugar, like we do… nor did they eat factory-made food that came out of boxes, cans, and packages.

Now, the world of all-things-Paleo has become quite the trend in the last couple of years. It’s the fastest growing eating plan worldwide. You see it recommended all over the place: celebrity doctors & nutrition experts, celebrities themselves, pro athletes, top chefs… it’s everywhere.

Paleo becoming such a hot nutrition trend has made our job easier!

For many years we’ve been recommending that folks with chronic health challenges eat a diet more like our earliest ancestors, and go “grain-free, dairy-free, toxic junk-free”, clean up their sources of fats and proteins, and ditch the sugar.

(Of course, we recommend the same for people who would like to avoid developing health challenges in the first place!)

It wasn’t called “The Paleo Diet” back then, and it just wasn’t always so easy to find practical support for these people when it came to recipes, meal plans, cooking & preparation methods, and so on. The surge of Paleo makes it super-easy to recommend countless resources to our people, thank-you-very-much!

It’s fairly predictable what happens when someone makes the switch to a Paleo-like diet. Usually, about a month later, they’re raving about how much weight they’ve lost, how much more energy they have, how their gut feels so much better, how they’re less bloated, how their pain has subsided, how their mental fog has lifted, how they’re sleeping so much better, how their skin has cleared up, how their libido has improved, how they feel less agitated and stressed… it goes on. It’s fabulous!

All this by cleaning up the diet… clean meats, veggies, healthy fats & oils, significantly decreasing sugar, controlled consumption of fruit and other ‘natural’ sources of sugar… and eliminating grains, dairy, legumes, (possibly) nuts, and the processed junk that passes as ‘food’ in our Standard American Diet (SAD).

You’ll see me refer to Paleo-like… that’s because some folks just can’t, won’t, or clinically don’t “need” to go fully grain-free and dairy-free. Even though I feel that, if someone’s health challenge is chronic, degenerative, or inflammatory, they’d benefit from a period of the elimination of grains and dairy, I also know that much of the problem with grains and dairy is the way our modern food system produces and processes these foods.

There is much benefit to be gleaned from traditional production and preparation practices, like raw whole dairy, as well as cultured, fermented, and sprouted foods & beverages. In fact, when the quality is superior, we can often see health recovery as a result of adding specific dairy products like these.

Anyhow, back to Paleo.

The number one complaint I hear from people in the early phases of their Paleo lifestyle is that they just don’t know what to eat or, more specifically, how to add variety to their meals and snacks. Even after they’ve experienced dramatic benefits and results from their new way of eating, they tend to fall off track quickly because they’re just not sure how to stick with it in the “real world”.

Well, fret no more, little Paleo people.

The little cave people over at Paleohacks have created their first every Paleo cookbook… and it’s a good one, with 125+ recipes!

(On a side note, Paleohacks is the single biggest online Paleo community. It’s full of tens of thousands of real people living & loving the Paleo lifestyle. It’s a very good resource, if this is the direction you’re taking.)

As part of their book launch, Paleohacks has some unbeatable bonuses when you order their cookbook now. When you click on the link to Paleohacks, you can read all about it… and make sure to scroll down to the end so you can see all the freebies you’ll get! They’ve got a good deal goin’.

 

paleo recipes

 

While there are MANY resources out there to help guide you into the Paleo lifestyle and stay the course, another very good one is “Secret Paleo”.

Secret Paleo basically holds your hand and walks you through the Paleo transition – teaching you how to choose, prepare, and cook healthier foods each and every day. This is significantly more than a book of recipes. Their info page does a far better job of describing their product than I can! Check them out if you’d like a more comprehensive resource as well.

 

Secret Paleo

 

Finally, if you’re a step-by-step visual person, then you’ve GOT to check out Justin Lord’s video Paleo cooking lessons! How cool is that?! Over 70 video cooking classes to turn you into a seasoned Paleo Chef… in just minutes per lesson. Love this! Justin is a health, fitness, and nutrition expert… AND a Master Paleo Chef.

 

 

So, there you go.

That should be enough to get you started… for now, at least!

Enjoy, little cave people! Nom, nom…

 

 

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Highly successful personalized distance programs are available.

 

 

A Breakfast Upgrade: Probiotic Pancakes

healthy recipes

This is a recipe for homemade pancakes shared by the good folks at Beyond Organic. Hands down, my favorite thing about it is the use of their decadent, cultured dairy beverage – Amasai. It adds a certain richness and depth to any recipe you use it in.

 

healthy recipes

Plus, it’s made from “Green-Fed” whole milk (from cows who really do “Just Say NO to Drugs!”), and is loaded with over 30 probiotics, clean protein, healthy fats, and fat-soluble vitamins… so it kicks yogurt right square in the pants!

Take your fat-free, low-fat Greek friend and get outta’ town. We’re talking about real nutrition here! Who ever heard of a fat-free cow, for cryin’ out loud…

Probiotics are one of THE most important components of a healthy diet, both in the maintenance of good health, as well as the prevention of (and recovery from) serious illness.  I recommend finding every way possible to add excellent quality probiotics to your diet.

This recipe isn’t Paleo or gluten-free… so I’d upgrade the ‘flour’ base if you’re looking to meet those dietary needs (i.e. coconut flour, almond flour, or just a good quality gluten-free flour… keeping an eye out for the toxins so often found in gluten-free products, of course.)

If you’re dairy-free, then you probably won’t love the beneficial ingredients like I do.

However, I’d like to point out that I’m all about the dairy-free lifestyle, and actually recommend it for most folks… unless we’re talking raw sources or traditionally cultured/lacto-fermented sources from “clean” animals. Then, I believe we could sit down and talk about the actual health benefits these superior choices can provide… in those individuals who can tolerate ‘dairy’ (not your regular, run-of-the-mill dairy, mind you).

 

**********************************************

Probiotic Pancakes by Beyond Organic

Ingredients:

1 cup whole wheat flour or whole wheat pastry flour

1 tablespoon raw honey or pure maple syrup

2 teaspoons aluminum-free baking powder

1/2 teaspoon baking soda

1/2 teaspoon cinnamon

1/4 teaspoon Celtic sea salt

1 cup Amasai, plain

2 tablespoons almond oil *

1 egg

1/2 cup blueberries (optional)

1/2 cup chopped walnuts (optional)

purified water, as needed for consistency

extra virgin organic coconut oil for the griddle

 

amasai cultured dairy beverage breakfast smoothie

 

Directions:

In a small bowl, mix together the dry ingredients and set aside. Whisk together egg, Amasai, and oil. Add dry ingredients and mix until moistened. Add purified water to make batter consistency to your liking.

Stir in blueberries and/or walnuts, as desired.

Cook on oiled skillet or griddle. Use about 1/2 cup batter per pancake. Cook until pancake surface starts to bubble and a few have burst, about 1-2 minutes. Flip and cook 1-2 minutes more.

Top with a bit of Amasai and fresh fruit, or a small bit of real maple syrup or honey butter.

Avoid ‘pancake syrup’ completely and remember that even pure maple syrup and raw honey are essentially liquid sugar (better than refined sugar, but still sugar), so use sparingly.

Completely avoid commercial pancake syrup. It is typically sweetened with high fructose corn syrup or artificial sweeteners (even worse for your health) and is also loaded with other artificial ingredients.

* Note: You may also use extra virgin coconut oil, but avoid safflower, sunflower, soy, corn and canola oils. These oils oxidize easily and are not healthful choices.

Serves 4 (about 3 pancake servings each)

**********************************************

Here are some variations or changes I’d make to the recipe and preparation to potentially add even MORE health benefit:

As I already mentioned, I’d use a different flour as the base: almond, or coconut, or even just a gluten-free mix, if I was in a hurry. (Of course, that never happens… I’m always on time, ahead-of-time actually… with an abundance of time to putter in the kitchen. Ah, yes… ) ;)

I’d use more eggs (free-range). I typically use 4 eggs when I whip up a batch of pancakes… but I also usually make more pancakes to begin with, then freeze the leftovers for future meals.

Same with the blueberries. I’d use more. That’s just me. It’s my favorite fruit for its health benefits.

Even though I’ve already boosted the protein and healthy fat content of my pancakes by using several eggs, I still like to serve another source of protein along with these pancakes. So, I’ll typically give the kids turkey/chicken sausage or bacon (antibiotic-free, hormone-free, etc.) or leftover meat from dinner, or even another egg or two. Protein and fats are the best nutritional choices to start the day with. Not grains.

Instead of adjusting the consistency of the batter with water alone, I like to use coconut milk and/or Suero Gold (another traditionally cultured beverage made by Beyond Organic that’s super-rich in probiotics).

Sometimes, I’ll even open capsules of probiotic supplements and sprinkle them into the batter.

I also add ground flax seeds or chia seeds… or, a power-hitter like Terrain Omega that’s known as “Hero Food” for good reason. It’s the ancient chia seed infused with powerful fermented botanicals, like turmeric, tulsi (Holy Basil), and milk thistle. Seriously nutritious stuff!

Bring it on, Aunt Jemima!

As far as the griddle, coconut oil is certainly a great choice, but we also like to use grass-fed butter.

We especially like to top the pancakes with that grass-fed butter. Dee-lish! I’m good right there… no need for anything else on my flapjacks. Just the real butter from drug-free, happy cows who munch on real, green grass.

The kids like to add more, though… so we have some real maple syrup and honey on hand. We also mix it up by topping the pancakes with pureed fruit, or a layer of almond butter, or apple butter, or pumpkin butter… or whatever butter is in season! I just keep an eye on that sugar content.

One other thing we like to do is to use some of the pancake batter in my daughter’s “cake pop” maker to make “pancake pops”. Might as well… since there aren’t a whole lotta’ cakes being made around here!

I freeze a bunch of those in little individual serving sized baggies for future consumption.Those are handy little on-the-go breakfast items that make mornings even easier.

Plus, when the kids eat them that way, they don’t care about any syrup or toppings. It’s a win for mom!

*****

If you’d like to try any of the products from Beyond Organic, let me know! Also, if you’d like to know how to jump on board with the Beyond Organic mission, let me know that, too! :)

Do you have a favorite pancake recipe to share? Or, how would you modify Beyond Organic’s recipe above? (Or mine?!) I’d love to hear from you!

*****

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Highly successful personalized distance programs are available.

 

 

Surprising Favorite Healthy Summer Snack

healthy recipes, summer salad, nutrition,

Sometimes, it seems like my kids have bottomless pits for stomachs.  Or, maybe it just seems that way to me, since eating around here isn’t as easy (mindless?) as ripping open a bag, box, or wrapper of a packaged convenience food. With the exception of fruit, it usually means there’s some thought and preparation involved.

healthy recipes, summer salad, nutrition,

(In all fairness, I know there are some excellent pre-packaged snacks out there, especially in the Paleo world. If that works for your family’s budget, have at it!)

When it comes to snack foods, I do like to keep an eye on what the kids are eating for that particular snack, what foods preceded the snack, what food is on the agenda for later in the day, and their timing between snacks. Sounds like a lot, but really what I’m trying to avoid is a day that turns into a toxic carb fest!

It’s all-too-easy in our modern diet to end up with cereal, toast, or baked goods for breakfast, a sandwich or mac & cheese at lunch, crackers for snacks, and some pasta or Russet potatoes tossed in there at dinner for good measure.

Before we know it, we’ve turned into fat-storing sugar-burners as opposed to lean, mean, fat-burning machines. I talked about the timing of meals and snacks in this article.

So, I’ve got my little go-to list of healthy snack options for the kids that includes some fairly predictable foods, like: anything with avocados; hard-boiled eggs; “clean” bacon, sausage and left-over meats; veggies; almond butter; kale chips; raw nuts; some fruit; and our one pre-packaged snack favorite, Larabars (and their sister bars, Alt and Uber). We also make homemade versions of these bars on occasion.

body weight work outs

 

There’s a little “snack” I’ve made for the kids over the last few years, mostly to use up food that was going to go bad if I didn’t do something with it! Honest to goodness, if there’s even the slightest blemish or wrinkle on a tomato, no one under the age of 40 is going to eat it in this house!

I was already dicing up tomatoes to use elsewhere: in their eggs, in the guacamole, and of course, in homemade pico and salsa. But I was still tossing too many uneaten, unloved tomatoes, it seemed. Oh, and cucumbers that were bordering on becoming “too soft” to eat on their own.

So, I mixed up this little concoction for them one day and called it the “Healthy Summer Chick Pea Salad”… and they loved it! It has become one of their favorite snacks.

It’s pretty simple, which is how I roll in the kitchen. You may have figured this out already!

Mix the following Ingredients:

chick peas

cucumber slices

tomatoes (over-ripe or wrinkly)

olive oil and balsamic vinegar

pink sea salt

garlic powder

freshly ground pepper

 

Optional:

fresh basil (or other herbs of your liking)

almond slivers

crumbles of raw feta (or other) cheese

tiny broccoli florets, spinach, kale (or any other veggies)

little chunks of avocado

chunks of grilled chicken

 

It’s super simple, and super delicious.

Over the weekend, the kids had some of the neighborhood kids over here, swimming and cavorting. After a few hours of their shenanigans, they were all “starving”, of course! However, I don’t keep common snack foods on hand. No chips, no popcorn, no pretzels, no cookies, etc. This is normally when I see the visitors scurry home!

I didn’t even have enough carrots or apples to offer these poor kids… I was due for my replenishing trip to the grocery store.

Alas, I spotted a blemished tomato!

I whipped up a big batch of this summer salad, and told the visiting kids that’s all I had… and they weren’t going to hurt my feelings if they didn’t finish it.

Within a couple minutes, they were all back at the door, asking for seconds… and thirds! Go figure.

I guess it goes to show… it’s amazing what you can get people to eat when it’s their only option!

 

healthy menu, nutrition guide, nutritious foods

Contact me to order your copy of this 8-page nutritional guide while supplies last! $10 + S & H.

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at trombley68@gmail.com or http://Facebook.com/DrMomOnline. Distance programs are available.

 

 

Delicious Super Food ~ The Avocado

avocado

 

 

The avocado proudly sits on the highly-esteemed list of “Super Foods”.

What exactly are super foods, you ask?

While the details of definitions may vary slightly, most nutritional experts agree that this special category of foods found in nature offer us something more than other, mere mortal, foods.

By definition, these foods  are more nutrient dense across the board. They pack a mighty punch for being ‘lightweights’ on the calorie end.

They are superior sources of anti-oxidants and the essential nutrients we need, but cannot make ourselves.

Other super foods that make the list: coconut, cacao, goji berries, blueberries, acai berries, green leafy vegetables, wheat grass, spirulina, chorella, broccoli, cinnamon, garlic, onions, eggs, flax seed, extra virgin olive oil, cod liver oil, green tea, lemon, wild salmon, sea salt, sea vegetables, many raw nuts & seeds, and many more foods.

Avocados are a delectable super food.  Although they are a fruit by definition, they seem to behave more like a vegetable… a creamy, rich one, that is! Avocados are loaded with healthy fats, multiple nutrients, and  phytochemicals – plant-based chemical compounds.

Avocados have been cultivated for thousands of years. It was a favorite of the Aztecs, natives of  Central America. In the U.S. market, there are two main types of avocados available: the Hass avocado from California (where I am planning on moving to so that I can build a swimming pool, fill it with avocados, and eat my way out of it!), and the West Indian avocado from Florida.

The green-black Hass avocados are nutty and buttery and oh, so fine. They are also the healthier of the two, as far as the content of their healthy fats and oils is concerned. They contain 18-30% monounsaturated oil, while the Florida relative  avocado is closer to 3-5% oil and can contain up to 50% less fat than the Hass variety. Slacker.

At first glance, you might think that less fat is better… because you’ve been brain-washed to think that way, silly.

We desperately need healthy fats for optimal brain function, hormonal function, neurological function and everything else in your body and mind that’s connected to those three things… which is everything else!

We do NOT need junk fats, hydrogenated/partially hydrogenated fats & oils, trans fats, synthetic fats, or fats from toxic and unhealthy animals.

The delicious, healthy monounsaturated fat in the avocado is one of its biggest “Super Food” health claims, earning it a little super hero cape with an “S” on it, in my opinion.

The monounsaturated fat in avocados is oleic acid, which has been given credit for balancing out our “good” and “bad” cholesterol and is a very healthy replacement for all those fake fats.

Here’s the rest of the nutritional breakdown found in avocados:

  • Vitamin E.  A powerful antioxidant that helps remove free radicals from the body, as well as many other beneficial functions (contributing to healthy skin & hair, for example).
  • Vitamin K.  Essential for blood-clotting.
  • Potassium.  A critically important electrolyte  crucial for the healthy function of every cell, tissue and organ.
  • Vitamin C.  Another powerful antioxidant and immune booster.
  • Vitamin B6.  Supports a healthy immune system,  normal nerve function, and red blood cell formation.
  • Magnesium.  A key mineral that contributes to muscle relaxation, helps enzymes function properly, and helps with transporting energy and proteins in the body. Magnesium is a rising star in the nutrition world.
  • Lutein.  A carotenoid that promotes healthy eyes and skin.
  • Folate.  Promotes healthy cell and tissue development. Very important in pregnancy.
Avocados are not only nutrient dense, but they are a delicious, almost magically versatile food.  Here are some ideas to incorporate the avocado in your diet:
  • Guacamole. (and the angels in heaven all burst into song…) Arguably the best known “dip” around, guacamole is super-easy to make. Just mash up a couple ripe avocados in a bowl using a fork. Then, add your choice of sea salt, fresh pepper, garlic, cilantro, lime juice, perhaps some diced tomatoes, onion, peppers… whatever floats your guacamole boat. Remember, you don’t have to turn to corn chips as your only dipper… you can use fresh foods, like cucumber “wheels” or carrots.
  • Sliced.  Yep. Plain and simple. Slice ‘em up and serve as is. You can add a dash of sea salt or drizzle a bit of lime juice on them. I know folks who love to sprinkle cumin on them, or nutmeg. Whatever you like. I like to slice an avocado in half and eat it, as is, as a snack.
  • On a kabob. Try a cube of avocado along with a grape tomato and a sprig of cilantro on a mini kabob. Dee-lish combo. OK, fine. You can even add a little bit of feta cheese, if you’re not goin’ all Paleo on me.
  • Sandwich fixing.  Fresh slices of avocado are fabulous in a lettuce wrap, sandwich, roll-up, and on burgers. Or, used mashed avocado as a “spread”.
  • Salad.  Easy peasy. Chopped avocado adds some serious clout to salads – something about the texture. Mmmm…
  • Dressing. You can also blend up avocado along with a bit of olive oil and seasoning of your choice, then use as your salad dressing, or to dip your kale chips in, you healthy thing, you.
  • Smoothies.  Add avocado to your smoothie for a thicker, frothy, pretty little drink.
  • Grill it. Once considered a food faux pas, foodies have introduced us to the notion of cooking the avocado. (collective gasp) You can brush a grill or grill pan with coconut oil or olive oil, and plop half an avocado face-down on the heat for approximately 3 or 4 minutes. Remove the pit, of course. Then, fill the cavity with some delicious, fresh salsa, or other grilled veggies… again, whatever you like.
  • With eggs. I know plenty of folks who love to add avocado to their morning eggs. Here’s a fun twist – make an “egg boat”. Whisk an egg, season it as you like (sea salt, fresh pepper, garlic, cumin, etc.), then pour it into an avocado half and bake for 4 to 5 minutes at 350 degrees until the egg is set. You can serve as is, or with a bit of salsa on the side. Easy, fun and very healthy breakfast.

Most likely due to their creamy, buttery goodness, avocados have also made their way into the dessert scene. Here’s a cool little recipe from www.thingsmybellylikes.com :

Dark Chocolate Avocado Cookies (makes 10)

  • 1/2 cup mashed, ripe, green avocado
  • 1 oz dark chocolate (I used organic 87% stuff)
  • 1 tsp honey
  • 1/4 cup coconut flour
  • 2 eggs
  • 1 tsp vanilla extract
  • 2 tbsp unsweetened cocoa powder
  • 1/4 cup milk (I used coconut but any variety will do, even the regular kind)

* from DrMomOnline: use organic, raw, free-range, etc. when applicable. *

  1. Break the chocolate into chunks and place in a small, glass bowl along with the honey. Carefully position this bowl over a pan of simmering water and leave it for around five minutes until the chocolate melts completely.
  2. Remove from heat and, while it is cooling slightly, whisk the eggs, milk, vanilla, cocoa powder and avocado together. Add the melted chocolate, a spoonful at a time and stir continously. It should be a thick runny batter now.
  3. Sift in the coconut powder, stir.
  4. Dollop a tbsp onto a baking tray (lined with parchment paper or greased) to create ten blobs. Bake at 400 for 10 minutes.
The avocado’s versatility doesn’t end in the kitchen. Heaven’s no. You can also use it ON your body for additional health benefits that ooze in from the outside. Try it in a face mask, for example to moisturize and revitalize your skin.
Blend up some avocado, and add a teaspoon of lemon juice, a tablespoon each of honey and coconut oil (or olive oil), and blend again. After rinsing your face with water, apply the mask and leave on for 15 minutes or so. Rinse off with warm water… or lick it off! Just kidding. Use the water option this time around. You and your newly fresh face can go eat the other half of the avocado you didn’t use for your mask!
Enjoy the flavors and health benefits that avocados add to life!
Oh, and let me know how YOU enjoy your avocado…

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen in an Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact her directly at trombley68@gmail.com. Distance programs are available.

Update on the Bulletproof Coffee Routine

coffee

A couple months ago, I wrote about “Upgraded Coffee” from the The Bulletproof Executive.

Here’s the link to that article.

You may recall that I had just stopped drinking coffee when i came across this info. I tend to do that a few times each year… give my adrenal glands some time off and go without coffee for a few weeks or months.

The information I came across was interesting… convincing.

In fact, it had me at “healthy fats”!

So, I thought I’d give it a try.

Dr. Hubby and I have been drinking “bulletproof” coffee now for over two months.

I’ve deflected many bullets since then, so I think it must be working. ; )

Basically, you start with the “right” type of coffee. That’s the most important part of this equation.

Most people don’t realize how utterly toxic conventional coffee is. (Read that first article!)

 

 

Then, you add the goods.

Unsalted grass-fed butter is the biggie.

I know. Sounds weird.

Really, it’s major brain food to start your day! Butter is one of the most efficient ways for us to get our required fat soluble vitamins in… which our brains thrive on.

“Grass-fed” means it’s going to have “better” fats in it… like CLA (conjugated linoleic acid) which is highly beneficial. You don’t get that from lazy cows who eat grains, soy, and corn-based diets.

I was already putting a big scoop of pure coconut oil in my coffee each morning just because it’s SO good for us.

Then, the Bulletproof folks got me onto this MCT oil kick.

It’s like super-charged coconut oil!

I didn’t try it right away because it was on back-order… so I was just enjoying the grass-fed butter and coconut oil combination.

 

Bulletproof™ Upgraded™ MCT Oil - 32 Fl. Oz.

Then our MCT oil came in.

Hmmm… interesting.

I’m not even sure how to describe the way I feel when I put all these ingredients together.

I think I really AM super-charged!

No buzz. No jitters. I feel perfectly calm… even… focused… energized… sustained. Just really gooooood!

(Not that I was feeling “bad” before… so it’s kind of hard to explain!)

I still don’t drink much coffee, relatively speaking. I have one cup most mornings now, and I could “take it or leave it” when it comes to the second. No weird cravings or reliance on the coffee.

I like that.

It seems to have balanced out something with my morning hunger as well. Shoot, it’s got enough healthy fats in it… I shouldn’t be starving after drinking this!

In fact, it really helped with a detox I did for a little over a week. I didn’t give up that cup of coffee during the detox – I had a high quality, organic coffee with the aforementioned healthy fats. I considered it part of the cleanse. Most of the times that I do a detox of cleanse, I end up feeling ‘weird’ by mid-morning if I haven’t eaten.

Not so this time around. First, because the cleansing program I used was totally different, I’m sure. But also because I felt that sustained energy and “nourishment” from the coffee. I swear it made the detox a breeze!

I’m sure I’ll take time off from coffee again at some point… just to make sure I’m not “addicted”! (Welcome to my brain.)

But, for now, I really do love drinking coffee this way. I can’t imagine going back to plain ‘ol coffee again.

Even if you don’t do the “Upgraded Coffee” or “Upgraded MCT Oil”, definitely clean up your coffee source and then try adding the grass-fed butter and some coconut oil.

We can deflect bullets together… and maybe even leap tall buildings in a single bound!

 

 

 

 

Getting More Vegetables Into Your Diet ~ “The Loaded Salad”

vegetable market

 

I’m not a big fan of “sneaking” vegetables into anyone’s diet, whether we’re talking about kids… or spouses! I’d prefer that my people understand the value and benefits of incorporating an abundance of vegetables in their diets… as well as understanding the health consequences of not doing so.

We talk a lot about “teaching yourself to enjoy certain foods, not necessarily because you love the taste, but because your educated mind understands how good the food is for you.”

It’s a work in progress.

One simple strategy I enjoy for adding even more veggies than your family may already be getting… and a greater variety of veggies at that is “The Loaded Salad”.

(Shockingly, I do not mean that it’s loaded with croutons and ranch dressing! Sorry to get your hopes up.)

When you walk into the produce section of your supermarket or local farmers’ market (beyond the fruit), there’s a whole area of leafy things that very few people know what to do with. We naturally gravitate to the carrots, potatoes, tomatoes, beans, maybe some peppers, asparagus, broccoli, corn (a grain, not a vegetable), zucchini and squash—things that look familiar.

Unfortunately, this means we’re bypassing truckloads of nutrients by breezing past those unfamiliar vegetables.

The Loaded Salad is a simple, quick way to include these mystery vegetables that most people walk right on by.

Choose a variety of fresh produce (organic, if possible) — kale, Swiss chard, collard greens, cabbage, beets (plus greens), turnips (plus greens), mustard greens, endive, broccoli, onions, peppers, leeks, cauliflower, asparagus,carrots, green and purple cabbage… whatever you’d like to try… knowing how nutritious these newbies are… and how much they’re going to add to your health.

You’re choosing these new, perhaps foreign, veggies in order to make a topping for you “usual” salad. This is something you can make weekly… or even twice a week, if you’re feelin’ frisky for veggies. You can change up the assortment every time you make it..

Dice all these veggies into small pieces about the size of the tip of your pinky. (Do NOT dice the tip of your pinky!) You can use a food processor or food chopper. We use a Vita-Mix.

Mix all the veggies together and store the mixture in a glass bowl (with a tightly fitting lid) in the fridge—this is your “salad topping”. It’s an incredibly nutrient-dense mixture. It’s probably kinda’ purty, too, isn’t it?

Now, make a “regular” salad with spinach or romaine or spring mix, or whatever greens you like. Top it with a heaping scoop or two of the salad topping and then add any number of other healthy options for variety: raw nuts, seeds (Chia seeds are a great choice), sprouts… get creative!

I also like to use simple  ingredients to make variations of healthy salad dressings. The ingredients I usually have on hand to choose from are: organic extra virgin olive oil, organic balsamic vinegar, organic apple cider vinegar (Bragg’s is our favorite), fresh garlic, organic grainy mustard, organic free-range egg, lemon, herbs, pink sea salt, fresh pepper, and occasionally, ginger.

Of course, you can always buy your organic dressing at the grocery store—just avoid anything containing trans fats, high fructose corn syrup, or artificial sweeteners, flavors and colors.

My favorite method of making our dressing is to rub a few cloves of freshly pressed garlic into our wooden salad bowl first. Then I add an egg (sometimes), some olive oil, a tiny squeeze of fresh lemon or a ‘dollop’ of balsamic vinegar, some nice, seedy, organic mustard, and then sea salt and freshly ground pepper. I mix that all up in the bowl before adding the salad ingredients.

Ahhh… garlic breath!

The mixed veggie topping is a power-packed way to get a variety of nutrients into your diet in a simple way. It’s especially effective for tempering the stronger flavors of some of those leafy greens—the more intense flavors that may not be appealing to some aren’t as intense once they’re chopped up and mixed in with everything else.

Put whatever vegetables you want in the mixture – it’s hard to go wrong here. When we talk about adding purity and sufficiency to your diet, this is a massively sufficient method of adding nutrients. And, by the way, this is the fiber – fresh fiber – that we should be looking to add to our diets… not the stuff that comes from a cereal box!

You can take it a step further by adding even more vegetables once you’re preparing your salad. I like to roast, saute, or grill goodies like broccoli, asparagus,  onions, peppers, artichoke, and Brussels sprouts and add them to the salad as well. (No, not necessarily all in the same salad!)

How about adding some health-enhancing fats (in addition to the olive oil)? Yes, you knew I’d add this… avocados!

Yum-o-licious.

Finally, of course, you can add some protein to the mix, if you’re in the mood: chicken, turkey, steak, Wild Alaskan salmon, hard-boiled eggs… whatever floats your protein boat.

Don’t be surprised if you start having “cravings” for salads!

 

 

It's not too late to take The Virgin Diet Challenge!

Easy Christmas Morning Breakfast ~ Crock Pot Strata

breakfast strata

A few years ago, I was searching for an easier-but-still-relatively-healthy Christmas breakfast or brunch idea. I like hanging out with the kids on Christmas, enjoying them while they enjoy the festivities. I thought I’d like to minimize my time in the kitchen that day.

(OK, that goes for most days, I suppose!)

I found this recipe for make-ahead crock  pot breakfast strata. It sounded pretty tasty and easy enough to make… and relatively “healthy”, considering most of the strata recipes I had seen involved using a truck load of bread!

We tried this, loved it, and have had it every Christmas Day since!

Spoiler warning: this is NOT a Paleo recipe, and this is NOT a “low-calorie” or “low-fat” recipe (bite your tongue… you won’t see that on this site, anyway!).

I normally get out for a nice run, and a brisk walk with the kids and dogs on Christmas Day. I can usually justify the additional carbohydrate and caloric intake!

Here’s the recipe. I’ve added my comments regarding healthier substitutions and upgrades in parentheses, OK? Thanks. It’s how I usually read a recipe… determining whether or not I can substitute/upgrade enough to pull it off AND still have it taste yum-o-la.

Christmas Morning Crock Pot Strata

Load up the crock-pot the night before and wake up to an easy breakfast. (Right off the bat, this recipe is speakin’ my language!)

12 eggs (free-range, organic)
1 c. milk (raw, unpasteurized OR try it with unsweetened coconut milk)
1/2 t. dry mustard
sea salt and freshly ground pepper
1 lb. bacon, cut into small pieces, cooked and drained (I use antibiotic & hormone-free turkey bacon, although it’s equally delicious with a good sausage)
1 (32 oz.) bag frozen hash brown potatoes (When I opt for the frozen option, I choose organic. If I chop and dice the potatoes myself the day before, I use organic reds or Yukon gold. I’ve not yet tried this with organic sweet potatoes…)
1/2 c. onions, diced (I like to add scallions as well.)
3/4 lb. shredded cheddar cheese (raw, organic)

Layer the ingredients in your crock-pot in this order:

1/2 of the potatoes, on the bottom
1/2 of the bacon
1/2 of the onions
1/2 of the cheese
potatoes
bacon
onions
cheese

Beat the eggs, milk, mustard, salt and pepper together. Pour this over the whole mixture.

Cook on low for 10 to 12 hours.

I’d check it when you first get up to make sure the edges aren’t being over cooked.

Makes 10 servings.

 

I whip up a dish of Brussels sprouts to serve along with the strata, just to add a dose of vibrant color… and health!

I know there are plenty recipes out there for Christmas strata and Christmas breakfast casseroles. Do YOU have a favorite you’d like to share?

 

 

Healthier Holidays (Kinda’) ~ Candy Cane Red Velvet Trifle

red velvet trifle

A couple months ago, at a family wedding, my cousin mentioned that she made this festive version of trifle for a Christmas event last year and that it was a huge hit.

Her description, alone, made me drool, so I asked her to forward the recipe so that I could give this a shot this holiday season. Just in case I was experiencing a sugar deficiency, that is.

No. It’s not “healthy”.

Duh.

But, I can make it less toxic… and enjoy it even more!

I took a look at the recipe and saw some pretty simple substitutions I could make right out of the gates to make this a bit less toxic. Certainly not “perfect”, but less toxic.

I’ll bet many of you could find even more ways to “health-ify” this recipe… so go for it!

This red and white layers of this trifle are supposed to visually mimic a candy cane. Cute! The peppermint coupled with the cream cheese and white chocolate  add to the scrumptious holiday factor.

For a different presentation, this recipe works equally well made in 6 to 8 individual portions.

I’ll list the original recipe and then show my substitutions in parentheses)

 

 

Cake
2 cups (500 mL) all-purpose flour, spooned in and leveled off  (I use a gluten-free variety, like almond or coconut flour, or even a sprouted flour)
2 tbsp (30 mL) Dutch process unsweetened cocoa powder (I’d try organic cacao)
1 tsp (5 mL) baking powder (organic)
1 tsp (5 mL) salt (sea salt)
½ cup (125 mL) unsalted butter, softened (organic, preferably raw)
1½ cups (375 mL) sugar (At the very least, I’d use organic sugar. I’d rather stick to something like stevia. But, the conversion needs special attention – google it for the specifics.)
2 large eggs (free-range/cage-free/pastured)
2 tbsp (30 mL) red food coloring (No way, Hosay. I’d use pureed strawberries for the color. I know quite a few folks use pureed beets for this, as well.)
1 tsp (5 mL) vanilla (organic)
1 cup (250 mL) buttermilk (raw, unpasteurized)
1 tsp (5 mL) baking soda
1 tsp (5 mL) apple cider vinegar (organic)

Cream Cheese & White Chocolate Ganache
1 cup (250 mL) whipping cream (Oy. Organic, raw, if possible.)
6 oz (175 g) white chocolate, finely chopped (organic)
1 cup (250 mL) deli-style cream cheese (organic)

Peppermint Cream
2 cups (500 mL) whipping cream (organic, raw)
¼ cup (60 mL) sugar (see above)
⅛ tsp (0.5 mL) peppermint oil, or to taste

Garnish
2 tbsp (30 mL) crushed candy cane (I would probably pass on this, or at least use the candy canes from the “health food store” that don’t have all the artificial sweeteners, colors and flavors in them! I guess to make a “Candy Cane” dessert, you kinda’ need the essence of candy cane!)

*** In addition to the fresh strawberries, I might add some raspberries and kiwi slices into the ‘layers’ for some vibrant color. OR, since it’s Christmas and not summer, I might just add fresh mint leaves for garnish. Ooooh, and maybe some dark chocolate shavings, too! We shall see…

1. Preheat oven to 325°F .

2. Butter a 9 x 13-inch pan and line the bottom with parchment paper.

3. Sift together flour, cocoa powder, baking powder and salt. Reserve.

4. Beat butter and sugar together with an electric mixer until light and fluffy. Add eggs, 1 at a time, beating well and scraping down sides of bowl between additions. Add food coloring and vanilla and beat until uniform.

5. Add a third of the flour mixture to the batter, beating until combined. Add half of the buttermilk. Repeat, adding alternating ingredients until all the fl our mixture and buttermilk have been incorporated.

6. Combine baking soda and vinegar in a small bowl, and stir until it foams. Add to batter and mix just until fully incorporated. Scrape batter into prepared pan and bake for 45 minutes or until a cake tester comes out clean. Cool for 10 minutes and then turn out on a rack, remove parchment paper and cool fully. Reserve.

7. To make ganache, bring cream just to a boil on medium heat. Remove from heat, add white chocolate and let stand, stirring occasionally, until white chocolate is melted and mixture is combined.

8. Place cream cheese in a bowl and whisk in white chocolate mixture a little at a time until fully combined. Place in the refrigerator for 30 minutes or until ganache is cold and slightly thickened.

9. To make peppermint cream, beat cream with sugar and peppermint oil until it holds soft peaks. Reserve.

10. To assemble, cut cake into 1-inch (2.5-cm) cubes with a serrated knife. Spoon about ⅓ cup of ganache into the bottom of a large glass trifle dish or decorative bowl. Place half of cubed cake into dish fitting them tightly to make a single layer. Spoon about 1 cup of ganache over cake to make an even layer. Dollop on a little less than half of the peppermint cream, and repeat layers, ending with peppermint cream. Sprinkle trifle with crushed candy canes just before serving.

Serves 8 to 10
If you decide to try this, let me know how you alter the recipe… and how it turns out!
And then, of course, if you actually sit down and EAT this entire puppy, you might want to consider something like this…
 (hee hee hee!)