• Updates

    Peanut Butter Cookies with Coconut Flour

    Fantastic low carb peanut butter cookies made with gluten free coconut flour. Enjoy them as a treat with a cup of almond or coconut milk. Peanut Butter Cookies with Coconut Flour 1/4 cup low carb sweetener or other sugar equivalent sweetener 1/4 teaspoon stevia concentrated powder 1 cup unsweetened peanut butter 1/4 cup butter softened 2 eggs 1/4 teaspoon salt 1 teaspoon vanilla extract Instructions Mix all ingredients together until well combined and dough forms Drop scoops or balls of dough onto parchment paper lined baking pans. Flatten each dough ball by making criss-cross mark…

  • Nutrition,  Recipes,  Updates

    Lightened Up Raw Pecan Pumpkin Butter – ready in 5 minutes by: Angela Nosalik, Registered Holistic Nutritionist

    This lightened up, ultra-creamy raw nut butter is made with soaked pecans, pureed pumpkin, and a trio of pumpkin pie spices. It takes just 5 minutes to whip up and it’s the perfect compliment to a fresh apple. Also try it on top of hot oatmeal, in a smoothie, or layered with vegan overnight oats. Ingredients: 1 cup raw pecans, soaked 1 cup almond milk 3/4 cup canned pureed pumpkin 2 tablespoons chia seeds 1 tablespoon coconut oil 2 teaspoons…

  • Blog,  Exercise,  Features,  Nutrition,  Sleep,  Stress Management,  Updates,  Weight Loss

    12-Day September Kick-Start

    Although it is sad to see summer over, it also provides us with a great opportunity to create better routines and kick bad habits. Life is about feast and famine, we have been doing it for centuries. The trouble is in modern days we seem to skip over the famine part!  Before getting into the Thanksgiving and Christmas season, September is a great time to reset our system from some potential bad habits that have crept in over the summer.…

  • Features,  Nutrition,  Updates

    To Snack or Not to Snack: Should kids be snacking?

    The NHANES (National Health and Nutrition Examination Survey) from the 1970’s shows that they typical American ate three meals per day. Although I was a child of the 80’s, I still remember that practice of less snacking. I remember by nana always telling me that snacking was going to ruin my supper. Interestingly the obesity and type 2 diabetes rates at this time were also lower. If we fast forward to today, we are actively encouraging snacking. I often will…

  • Updates

    SWEET POTATO, BLACK BEAN AND KALE QUESADILLA (a quick and easy lunch)

       As good as they are for dinner, I thought that the filling got even better the next day, making for a quick and easy  lunch. Recipe for sweet potato, black bean and kale quesadillas. Filled with mashed sweet potato, beans, kale and plenty of spices. Topped with a little cheese. FOR THE QUESADILLAS: 3 medium sweet potatoes, sliced ½ inch thick* ¾ teaspoon salt, divided ½ teaspoon cumin ½ teaspoon chili powder ¼ teaspoon oregano 1 to 2 chipotle…