• Blog,  Nutrition,  Recipes

    Healthy 3-Ingredient Pumpkin Cookies

    These Healthy 3 Ingredient Pumpkin Cookies are soft, chewy and take less than 15 minutes to whip up! They are an easy snack or breakfast option- Naturally gluten free and vegan, there is an option to keep it completely sugar-free too!   Ingredients 2 cups gluten free quick oats 1 cup pumpkin (not pumpkin pie filling) 1/4 cup granulated sweetener of choice* (I used coconut palm sugar but this can be substituted with a stevia blend if you prefer that…

  • Nutrition,  Recipes,  Weight Loss

    GARLIC & HERB VINAIGRETTE SALAD DRESSING

    Garlic & Herb Vinaigrette Salad Dressing is a simple homemade salad dressing that comes together in minutes and is loaded with flavor! Preparation 5 mins Cook Time Serves 14 tbsp     INGREDIENTS 1/3 cup extra virgin olive oil 1/3 cup red wine vinegar 2 garlic cloves, minced 2 tsp. dijon mustard 2 tsp. honey 1 tsp. garlic powder 1 tsp. dried basil leaves 1 tsp. dried oregano leaves 1 tsp. dried parsley leaves 1 tsp. salt 1/2 tsp. ground black pepper INSTRUCTIONS Add all…

  • Blog,  Nutrition,  Weight Loss

    RECIPE: Warm Mushroom & Spinach Salad

      Recipe adapted from Detoxinista.com  A warm salad that’s perfect as a side dish! INGREDIENTS 1 tablespoon coconut oil ½ red onion, thinly sliced 8 ounces mushrooms, sliced ½ teaspoon sea salt 1½ tablespoons raw apple cider vinegar 1 tablespoon extra virgin olive oil 3 cups of fresh spinach (about 3 ounces) 1-2 ounces chèvre (soft goat cheese) Freshly ground black pepper   INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat, and saute the red onion…

  • Blog,  Nutrition,  Recipes

    RECIPE: Coconut Almond Protein Bites

    No Time for Breakfast? No problem. Start your day with these protein bites or have them as a snack! They are: easy to make high in protein low in carbs will keep you feeling full and energized Ingredients: 1/2 cup almond butter 1/2 cup protein powder – I used Pure Paleo beef protein which we have at our office 1/3 cup of coconut flour 1 Tbsp of maple syrup 2 Tbsp dark chocolate chips 4 Tbsp almond milk Mix together, roll…

  • Blog,  Nutrition

    The Research on Chocolate-okay, good, bad, what’s the scoop? With ND Insight.

    With Valentine’s day coming up, what does the research say in regards to chocolate and its impact on your health? ND INSIGHT Systematic Reviews: Comparing highest chocolate consumers to those who ate little to no chocolate Based on the research, presented below, there’s a small reduction in cardiovascular disease, heart attack/angina, and stroke from the six systematic reviews studied. There were flaws with these studies e.g. the participants weren’t randomized, and there wasn’t optimal adjustment for the fact that the…