Guilt Free Ice Cream (Mint Chip)

Have you heard of the newest healthy “nice cream” craze? It’s basically life changing, and means that you can have ice cream everyday, without feeling guilty!

Guilt free ice cream? Yes, it’s a thing! 

“Nice cream” is typically made with frozen bananas and is super creamy and delicious, and amazingly tastes quite similar to soft serve ice cream!

I have created a healthy alternative to mint chocolate chip ice cream, that even serious ice cream lovers can get on board with. Believe it or not, before I started eating to support my health, and studying nutrition, I ate ice cream all the time! I was overweight, had thyroid issues, and hormone imbalances for years. I was unaware of my serious sensitivity to dairy products. Not only was dairy causing me some pretty significant health issues, but  that sugar was causing weight gain and skin breakouts!

Fast forward to today, and although I do like coconut based ice creams from time to time, I haven’t’ had dairy ice cream in over 6 years!

This whole foods version of ice cream is ten times better, and actually nourishes your body instead of causing toxic overload and fueling sugar addiction. From a former mint chip lover, I hope you love this mint chip “nice cream” as much as I do! It’s super creamy and has hints of that traditional mint chocolate chip flavor you love.

Mint Chip “Nice Cream”

Serves: 1

Ingredients:

  • 1 1/2 frozen banana
  • 1/2 of a ripe avocado
  • 4 mint leaves
  • 1 cup of non-dairy milk of choice
  • 2 Tbsp. unsweetened cocoa powder
  • 2 Tbsp. pure maple syrup
  • 1 Tbsp. cocoa nibs
  • 1 handful of ice

Directions:

1. Place all of the ingredients into a blender, and blend until creamy and smooth.

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The 7 Ingredient Grain Free Blueberry Muffin you Must Try!

 

Holistic Balance Nutrition-Blueberries

I don’t know about you but I love me some blueberry muffins! Blueberries are a staple in my house, even when they are out of season. I stock up and freeze them so I can enjoy their health benefits all year long! My favorite way to enjoy them are in  smoothies, or mixed in with my overnight oats, but recently I’ve been craving a blueberry muffin.

I decided to put my apron on and get into the kitchen to play around with some of my favorite grain free flours, and coconut flour did the trick for this recipe.

These muffins are no where near the usual dry and crumbly texture you would typically get from using a gluten free flour, and they are absolutely bursting with berries in every bite…Pretty much the perfect muffin.

If you love blueberries as much as I do than this is the recipe for you. It only takes a handful of ingredients and only about 10 minutes to throw together.

Add these beauties to your Sunday meal prep list, I promise they won’t disappoint!

 

Have a great Thursday!

Rebecca XO

 

Grain Free Blueberry Muffins

Makes: 6 large  muffins

Ingredients:

  • 1/2 cup of sifted coconut flour
  • 6 organic pasture raised eggs
  • 1/2 tsp. sea salt
  • 1/4 cup fresh organic blueberries
  • 1/2 cup of pure maple syrup
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. cinnamon

Directions:

1. Pre-heat the oven to 350 degrees F, and grease a muffin tin with coconut oil. (I did not use muffin liners, as the muffins tend to stick, so just oil the tins liberally)

2. Add the coconut flour, sea salt, and cinnamon into a mixing bowl, and stir to combine.

3. In a separate mixing bowl whisk together the eggs, pure maple syrup, and pure vanilla extract. Add this to the dry ingredients, and stir until combined.

4. Pour the batter filling 6 muffin tins halfway, and bake for 18-20 minutes or until the tops of the muffins are golden brown.

5. Allow the muffins to cool for 5 minutes before removing them from the pan.

6. Dig in, and enjoy!

Holistic Balance Nutrition-Blueberry Muffins

Monday’s Holistic Beauty Round-Up

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I don’t know about you, but using natural beauty products is super important to me.

Commercial beauty products are often loaded with chemicals and toxins that can disrupt the immune, and endocrine systems not to mention they cause all sorts of yucky skin irritations. Living a healthy lifestyle is more than just what you put in your body, it also means taking a close look as to what you are putting ON your body.

I started to examine the beauty products I was using about 5 years ago after delving into the Holistic Health field. The ingredients I found in some of my beauty products were just downright scary.

Some of the common ingredients I found were:

Formaldehyde: Yes, formaldehyde. How terrifying is that? Formaldehyde can be found in nail products, hair dye, and even fake eyelash adhesive. That’s the scariest thing to me…us girls are actually putting formaldehyde containing products in our eyes…This madness needs to stop!

Fragrances: While many of your products may have a nice floral scent, this doesn’t come without consequence. Fragrance is linked to things like headaches, asthma, and allergies and can be the source of a number of chemicals. Be careful with what highly perfumed product you are buying and stick to a more natural essential oil based product.

Parabens: Parabens are often found in skin care products and can cause endocrine disruptions, and even reproductive issues!

Some of my Favorite Natural Holistic Beauty Finds This Week:

1. Nubian Raw Shea butter Hand Cream: I never realized how much I LOVE the smell of shea butter until I bought this hand cream! This hand cream is awesome for anyone with dry hands, and can even be used to help reduce stretch marks….bonus! This particular product is:

a. Made in the USA

b. Sustainably produced

c. Not tested on animals

d. Contains a number of certified organic ingredients

 

2. Alaffia Whipped Body Butter Vanilla Spice: Sticking with the hand cream trend, this is another one of my favorites. I have actually been using this one for quite some time and love it. It’s super moisturizing and reminds me of vanilla and pumpkin spiced muffins I make during the fall season. (Which is upon us..how crazy is that?!) This product is:

a. Made in the USA

b. Unrefined

c. Made with certified fair trade shea butter

d. Not tested on animals

e. Vegan

f. Gluten Free

g. Paraben Free

 

3. Dr. Bronner’s 18 in 1 Hemp Lavender Pure Castile Soap: This is by far my all-time favorite body wash! This can also be used as a shaving cream, laundry detergent, and an all-purpose cleaner to name a few, so you certainly get your money’s worth with this one. If you’re looking for a gentle fragrance to calm the senses try this amazing body wash full of amazing ingredients. Some of the highlights of this product include:

a. Certified Fair Trade

b. Made with organic oils

c. 100% recycle plastic bottle

 

That wraps up my Monday Holistic Beauty round up. I hope you all have a beautiful holistically healthy and happy week ahead!

Xoxo

Rebecca

 

Free 3 Day Healthy Eating Guide

3 Day Guide Cover

I am so passionate about changing the way we eat that I am giving away my 3 day Healthy Eating Guide for FREE! My goal is to have as many of us band together as possible to embark on this 3 day healthy eating challenge to kick start a new healthy lifestyle.

This 3 day guide can just be the start of your transformational health journey. This guide will provide you with 3 days of eating whole foods, while practicing mindful eating and eliminating the foods that may be causing inflammation, weight loss resistance, digestive upset, and more. Come on this 3 day journey with me to allow your body to heal so that you can radiate and feel amazing from the inside out. Be prepared to see some pretty amazing results!

Click here to download your copy now!

 

Virtual Nutrition Counseling July Special

Sale

For the month of July I am offering my nutrition services for only $50 for 2 weeks of  nutrition coaching! This means you get 2 sessions to work with me on your health goals. I have made it my mission to help as many people as I can with their nutritional needs. I want to change the way this world eats, and I am hoping to reach as many of you as I can!

This is something I am so passionate about, and I cannot wait to work with you.

Do any of these symptoms sound familiar to you?

  • Chronic digestive issues
  • Weight loss resistance
  • Sleep issues
  • Skin issues
  • Headaches
  • Autoimmune conditions
  • High cholesterol

Click on the calendar below to book your 1st virtual session with me. Pick a time, and date that works best for you, and we will do our best to book you in for that time! Look for a confirmation email from me after you book.

You can look forward to receiving individualized nutrition coaching, individual meal plans, and supplement recommendations.

I have 10 spots left, so grab your spot now, and don’t worry you can be located anywhere in the world!

Talk soon!

Xoxo Rebecca 

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Anti-Anxiety Diet (Foods to eat to Calm Anxiety)

You may be thinking what the heck is an anti-anxiety diet…have you ever heard of such a thing?!  I have recently added a specialty to my practice, which is to help anyone  suffering with anxiety through nutrition. I have found there is such a need for this now and days. Life is so crazy, and there is barely any time in the day to just sit down and relax, and so many people are anxious 24/7. I have returned to school to study Psychology, and I have found this to be an incredible addition to my Nutrition practice. As someone who has suffered with anxiety for nearly my entire life, I not only have personal experience with how food effects your mood, but I have professional experience through my nutrition education, and now my psychology education. So let’s get talking about this anti-anxiety diet!

Have you ever wondered if nutrition plays a part in your mental health, or if what you eat plays a role in anxiety? As a Holistic Nutritionist I am here to tell  you that YES it definitely does. What we put into our bodies impacts nearly every process in our bodies, including our brains. Remember that brain gut connection blog post? Well this is quite similar in the sense that food truly does impact your brain. 

You have 2 options when it comes to food. You can eat foods that are going to help to ease anxiety, and promote overall health, or you can eat foods that are going to fuel your anxiety cause you to feel super on edge, unable to focus, and all around irritable while also harming your overall health. This is just an introduction to my blog posts on how nutrition and anxiety are related, so I am going to share with you a list of foods you can add to your diet that you can enjoy to help to ease anxiety. Healthy eating can help to balance hormone levels, which can in turn help to reduce anxiety, and lead to overall balance.

Enjoy these foods to ease anxiety:

  • Fruit
  • High fiber veggies
  • Foods rich in tryptophan: Oats, sesame seeds, beans, eggs, poultry, organic tofu
  • Magnesium rich foods: Black beans, organic tofu, dark leafy greens, nuts and seeds, dark cocoa! (70% or higher)
  • Omega-3 fatty acids: Salmon, flax seeds, walnuts

I hope you have a calm, and relaxing weekend!!

 

The Brain-Gut Connection(Why Your Gut can Cause Anxiety)

 

Today I am sticking with a digestive health topic, and talking about the gut-brain connection, which is truly fascinating to me!

Anxiety and depression are two mental disorders that seem to be very common these days, but did you know that having a healthy gut can make a big difference on your mental health? In our gut there are 100 trillion organisms, altogether known as the microbiome. The gut and brain are able to communicate through the nervous system, hormones, and the immune system. Neurotransmitters are released by microbiome and can send messages to the brain.

When our bodies are under constant stress, anxiety or depression this also means physical problems can happen to such as chronic gut problems, high blood pressure, and headaches. The gut’s nervous system is sometimes called “the second brain” because it can operate the digestive system independently and decide when to release hormones, when to expel waste and when to move food. To make these decisions, this second brain uses the neurotransmitter serotonin. In the brain serotonin helps to create feelings of happiness and well-being. The serotonin in the gastrointestinal tract helps fight against bad bacteria. Serotonin in the gut can help with inflammation in our bodies and help fight against harmful invaders. This is why it is critical for our bodies to have a healthy gut.

The primary connection between our gut and brain is the vagus nerve, which starts at the base of the brain and travels down the neck and then goes throughout the gut. Most messages travel from the gut to the brain. In people with digestive issues messages of distress are sent to the brain. These messages can eventually turn into anxiety and depression.

Some ways to help get your gut back on track is to exercise regularly, chew your food thoroughly and slowly, de-stress and try to practice yoga or meditate, and take a probiotic to help with any digestive distress.

Eating whole, and unprocessed foods is key to promoting a healthy digestive tract, and My Happy Belly Smoothie book is almost here, which is a great starting place to learn how smoothies can improve digestion! This book will teach you more on why digestive health is so important, why smoothies help digestion, and 20 delicious digestive boosting smoothie recipes.

Sign up for our newsletter to be notified of the release!

My Number 1 Bloat Busting Food

Are you guys ready to hear a secret about beating bloat? What if I told you that certain foods can actually beat bloat for good, and even help to flatten your belly? I mean let’s be honest, bloating is super uncomfortable, and downright annoying.

I am here to tell you my number 1 favorite food to beat bloat! Simply try adding this to your smoothies, enjoying it in salads, or make my delicious 5 minute guacamole recipe.

Are you ready for the secret?…Cilantro is my number 1 favorite food to beat the bloat!

Research has shown that the oils found in this delicious herb, like linalool and geranyl acetate work like over-the-counter meds to relax digestive muscles and alleviate an “overactive” gut. I love using cilantro as a natural way to treat stomach distress because not only does it taste delicious, but it is free of harmful additives often found in over the counter gas busting meds.

Next time you feel bloated try some cilantro before reaching for the bottle of Pepto.

Cilantro is not only amazing for reducing abdominal pressure it is also a pretty fantastic superfood.

  • Cilantro is naturally detoxifying
  • Cilantro contains powerful antioxidants
  • Cilantro may even help to reduce anxiety!

To fight off bloat try swapping out the table salt for cilantro to add a nice flavor to your dish, and fight off digestive discomfort.

Stick around to learn all about how to improve your digestive health for the next 2 weeks, and keep an eye out for the release of my new book called Happy Belly Smoothies!

5 Minute Guacamole

Ingredients

  • 2 ripe avocados
  • Juice of ½ of a lime
  • ½ red onion finely chopped
  • Handful of fresh cilantro chopped
  • Sea Salt & pepper to taste

Instructions

  1. Start by rinsing your cilantro, and then finely chopping the onion and cilantro, and place in a mixing bowl.
  2. Next cut, peel, and pit the avocados and add to the bowl.
  3. Next, juice the lime by cutting it in half, and squeezing the juice into the bowl.
  4. Add in a little salt and pepper and mash!
  5. Super easy 5 minute guacamole to use as a veggie dip or with gluten free pitas!
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Healthy Chocolate Chip Cookie Chewy Bars

Part of my food philosophy and my approach to nutrition counseling has nothing to do with food deprivation! (Sigh of relief right?!) I believe that we should all be allowed to have the foods that we enjoy and still be healthy. So what does this mean and how can we do that?? Well I am known to take someone’s guilty pleasure and turn it into a delicious super food version!  It’s the best of both worlds…You get to have the food and flavors you crave while still fueling your body with powerful super foods. 

Well…This is exactly what I did with my version of a Chewy Bar.

I don’t know about you but growing up I loved Chewy Bars. That was before I went to nutrition school, and learned that homemade will always out shine store bought on any day both nutritionally and flavor wise. Now I’m not saying to shun Chewy Bars from your life forever, I am just saying there is a way better option out there and can actually save you money, and improve your diet! Granola bars have a tendency to be very high in sugar, artificial ingredients and refined carbohydrates. Some of them are so bad it’s almost the same thing as eating a candy bar! So I decided to take a standard granola bar and make it into something simple, delicious and nourishing.

These healthy Chocolate Chip Chewy Bars  are only made from 7 ingredients, are bake free and only take 10 minutes to put together. The bonus is that you can make these in bulk for on the go snacks and store them in the freezer!

These bars only contain real ingredients which include:

Gluten free rolled oats

Walnuts

Pure vanilla extract

 Dark chocolate chips

Organic peanut butter

Coconut oil

Honey

So go ahead and mix a batch of these up they are virtually guilt free! I mean come on they are refined sugar free, gluten free, dairy free and contain healthy fats and omega-3s from the walnuts and coconut oil. These were so easy to make I may have to designate a day every week to share my granola bar recipes with you! And boy am I happy I got my bulk cooking done in yesterday because we are in for a massive Blizzard this weekend!

Happy weekend!

Chewy Bars 1

 

Healthy Chocolate Chip Cookie Chewy Bars

Ingredients

  • 3 cups of gluten free rolled oats (I used Bob Red Mill's)
  • 1/2 cup of honey
  • 1/2 cup of crushed walnuts
  • 1/2 cup dark chocolate chips
  • 1 tsp. of pure vanilla extract
  • 2 tbsp. of peanut butter
  • 2 tbsp. of coconut oil

Instructions

  1. Start by combining the rolled oats with honey, walnuts, and vanilla.
  2. Melt the peanut butter and coconut oil over low heat until melted.
  3. Add the coconut oil mixture to the bowl with the oats.
  4. Stir in the chocolate chip.
  5. On a parchment lined freezer safe baking sheet, scoop all of the mixture onto the pan and flatten. (You want these to be at least 1 inch thick so they do not fall apart.)
  6. Place in the freezer for 30 minutes, and then cut into 10 large granola bars.
  7. Store in the freezer so that the bars will hold their shape.
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Nutrition Find Wednesday

Yay it’s hump day everyone!!! I am particularly excited to share my post with you today, because I have decided to start a new segment called “Nutrition Find’s Wednesday” where I get to share my cool nutrition finds of the week.

Being a Nutritionist is so much fun in so many different ways, and I am always striving to try new and exciting foods and health products. I also am lucky enough to live very close to both a Whole Food’s and brand new Wegmans which makes finding new and awesome foods super easy.

This week I found so many things and wanted to share my top picks with you.

The winner out of this group of finds is Purely Elizabeth’s granola! I love her brand, and her granola is gluten free, vegan, non-GMO, low glycemic and does not contain any refined sugar. It found it’s way it’s my oats, and on my acai bowls this week! Even though I typically make a batch of homemade granola every week for the hubby and I to compliment smoothies and other healthy snacks, I think this one may actually become a staple in my house.

The runner up is the Hail Merry chocolate macaroons. Now I don’t normally eat sweets like granola and macaroons on a daily or even weekly basis but the hubby was so sweet and bought these for me over the weekend. He really try’s to help find yummy treats for me when he can knowing how hard that can be with food allergies! If you are looking for something to satisfy a sweet tooth or to compliment a good cup of tea, these are it! They are so rich and decadent and definitely better for you than a processed cookie full of refined flours and sugar!

 

Next up are the garden veggie burgers from Sunshine Burgers. These are quarter bounder veggie burgers that are full of plant based protein and healthy fats! Again this is something I wouldn’t eat daily since they are so rich, but if you are craving a burger and want something more plant based try one of these! These are great on a gluten free bun with some lettuce, tomato and sliced avocado!

 

Lastly is this delicious Teecino herbal tea. This tea tastes like coffee I swear! I have not had a cup of coffee in years however sipping on this brought me back to my coffee drinking days. Not only is this a great coffee alternative but it is caffeine free and made from dandelion root which is an excellent liver detoxifier. I enjoyed this with a little coconut milk and a teaspoon of pure maple syrup. I have also heard people say this tea helps to combat late night sugar cravings!

 

Overall my nutrition finds this week were all a win, and I had so much fun trying new things and sharing them with you!  Check back every Wednesday for some more Nutrition Find Wednesdays and let me know if there is something you would like to see listed on my healthy nutrition find lists!

 

And Stay warm my friends…it’s freeeeezing here on the East Coast!

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