Blueberry Bliss Power Bars

I love these bars. I think you will too. They are hearty and packed full of protein! A healthy recipe for the entire family. Great way to start the day off right with a balanced breakfast or snack on the go!

Berry Bliss POWER Bar

First Step: BAR BASE

In a blender mix the following-

4 Tablespoons of Maple Syrup

1 Tablespoon of Coconut Oil

1 Teaspoon of Sea Salt

1 1/2 teaspoon of Cinnamon

2 bananas

1 1/2 teaspoons of Vanilla

1 scoop of Vanilla Protein Powder

BLEND UNTIL SMOOTH

Pour into a bowl and add the following:

2 Cups raw Organic Oats

1 Cup slivered almonds

1 teaspoon of flax seed

Stir together until well blended

PREHEAT OVEN: 350 degrees- spray a piece of parchment paper with coconut oil and lay on a cookie sheet or 9x9 baking pan. Pour the mixture on the parchment paper and shape into a square about 9x9 if using a cookie sheet and bake for 8 minutes. 

While the base is cooking away....

SECOND STEP: BAR TOPPING

In a bowl mix the following:

1/2 cup raw oats

1/4 cup slivered almonds

1/4 cup almond milk

1/4 cup pumpkin seeds

1/4 teaspoon of cinnamon 

1 teaspoon of chia seed

MIX WELL then --add 1 cup fresh blueberries mix gently to combine. 

After the 8 minutes is up from the base baking pull that pan out of the oven and spread the topping on top and press down gently to set and replace back into the oven for another 15-17 minutes. 

Allow to cool and slice into bars. 

Raw Chocolate Pie

Is there such a thing as a healthy pie? I personally was not aware of such a thing until I made a switch to an all raw diet for a time of cleansing and healing. About two months ago my search began and what I have found has changed my whole life and way of thinking even about "baking." This is a raw, vegan chocolate pie that I think will surprise you. When I first saw and tasted it I could not believe what I was eating was actually healthy and good for me, but it is!

Recipe for Raw/Vegan Chocolate Pie
 CRUST-
In a food processor blend the following ingredients until fine.
1 cup soaked cashews drained (  soaked means you soaked them in cold water at least 6-12 hours in fridge)
6 pitted dates
1 cup flaked raw coconut (not the sweetened)
1 tablespoon of raw cocoa powder
Press into a pie plate and make an even layer at bottom of pan and set aside.
FILLING-
In processor blend the following ingredients until smooth
5 avocados (pit and skin removed)
1/2 cup organic maple syrup
1/2 cup coconut oil
5 tablespoons of raw cocoa powder
1 teaspoon of sea salt

Pour onto the crust and top with shaved coconut flakes. Chill at least 3 hours.

Fruit Salsa

1 lb fresh strawberries
2 peaches
1 cup chopped pineapple
2 cups blueberries
1 1/2 TBSP Lime juice
1/2 cup agave nectar
1-3 TBSP Chili powder ( to taste)
1 tsp chopped cilantro
1/2 tsp chopped mint

Dice the fruit and combine. In a smaller bowl mix the agave, lime juice, chili powder,cilantro and mint. Pour over the fruit and toss together.

Chocolate Mint Protein Smoothie

Protein shakes sometimes get a negative reaction. However, the protein I use and also with my clients is an excellent source of all natural vegan protein. It is not whey based so your body does not have to process any harsh diary bi-products. My husband and I are always trying to come up with delicious new ways to make a protein shake. Last night I think he created one of the most delicious versions yet! Here is the quick and easy way to make your healthy smoothie. Thank you Matt! ;)

2 scoops Chocolate Protein Powder
5-6 almonds
Water or Almond Milk (whatever you prefer)
Crushed Ice
2-4 drops of Peppermint Extract ( to taste)
Fresh Mint ( for garnish, not necessary) 
Blend in Vita Mix or blender

If you are interested in ordering the Protein Powder, let me know or visit the website and order online. HERE!

Low Fat and Healthy Blueberry Muffins

Today I did some experimenting. Trying to cut the fat calories from food is not easy, especially when baking. Everything seems to use butter (lots of it) and sugar (lots of that too). I am searching for better alternatives. I have been using Stevia to replace sugar, stevia has  zero calories and you can use less than what the recipe calls for in sugar. I also have made a switch to coconut oil versus butter. This is an incredible alternative for butter. It has the same consistency but with a million times more healthier reasons to switch. I have also used olive oil instead of butter in some recipes. It really is one of those things you have to experiment with while baking. Stevia and Coconut Oil are two amazing things that will not disappoint.

So this is what my experimenting came up with today and I have to admit they are pretty good. I hope you can try them and maybe tweak them to suit your taste. Enjoy!
Blueberry Muffins
1 cup of non bleached all purpose flour
1 cup of wheat flour
3 tablespoons of Stevia
1 tsp of baking powder
1/2 tsp of baking soda
1/4 tsp salt
2 cups of low fat organic milk
2 tablespoons of Olive oil
1 large egg
2 tsp of vanilla
2 cups fresh blueberries
Zest of one lemon
1 scoop of Fiber boost (optional but you can buy the fiber boost HERE)
Topping
1/2 cup uncooked oatmeal
1 tsp cinnamon
1 tsp of stevia
1/2 cup slivered almonds
Preheat oven to 400, place cupcake liners in pan or use a non stick spray in your muffin tins.
Mix all the dry ingredients. Flour, stevia, baking powder, baking soda, fiber boost, and salt. In small bowl mix the milk, olive oil, egg, and vanilla. Make a small hole in the dry mixture and pour the liquid mixture into the center and begin to stir until blended. Fold in the blueberries and place the mix into the muffin tins. Fill 2/3 of the way and top with oatmeal, cinnamon, and stevia mixture.
Bake 18-20 minutes.
Makes 12.

I hope you enjoy creating something new and healthy for yourself and family.

Wellness Program

Just started a wellness program for women who want to achieve better health and want support while reaching their goals. We will meet once a month for a physical activity such as yoga, walking, hiking, etc. We will work out together and then have some time to talk about our goals and challenges we face meeting them. I am opening this up to any women in the area that are interested. Please email me for more information.   (mylittlelifecoach@gmail.com)

New Book Released!!

I am so super excited, today myl newest book was released for purchase on paperback. "All Things Healthy" can be purchased at http://www.lulu.com/product/paperback/all-things-healthy/18832525
Anyone striving for a healthier and more successful approach to life needs to check it out. Have a great week everyone. 

Life Choices on food

This week I have personally experienced what little choices can go a very long way in over all health and wellness. We had my husband's family visiting from out of town and while here his grandfather experienced a heart attack. It was incredibly stressful and sent us all in a panic. They were able to save his life and he had three stints put in to clear some of the blockages. However, they were not able to travel back home for a week. So they stayed with us while he recovered. This is when I experienced one of the greatest frustrations I have seen in long time. Just three days after experiencing a heart attack the man was eating KFC. I began to probe into their diet and found that even though he had this condition for some time his diet was still very high in sodium, preserved tv dinners, and a ton of options using hydrogenated oils and preservatives. These are huge contributing factors in developing health problems, yet people are uneducated in what they are consuming.
Most consumers buy cream for their coffee on a daily basis. Seems simple enough, right? Not really. Most creams are packed with preservatives and hydrogenated products. Look at the label. It should say milk and or cream. If anything else is added to it and you can not pronounce the word, it is basically bad for you over the long haul. That would be a product you use every single day multiple times. Those are the things you need to watch out for in consuming. It is hard to do a complete and radical all organic lifestyle for some, I get that, I have heard everyone's rational on this from one extreme to the other. Some love it, some cant afford it, it is a tough call. I always say, you will pay a few cents extra now or pay later with medical conditions.

But start small in your daily choices if this is too much to process,think of what you consume daily and what you consume the most of weekly. Start by choosing fresh veggies and fruit over canned. Try to stick to grass-fed meat or organic. Dairy is also huge for ensuring you go hormone free.
Label reading is very important and key if you want to obtain overall health. Most people do not realize that even little things like added cream can be a problem. It is not the cream, it is the products used in the cream that are meant to sustain it for "months" that are an issue. Dairy should not last that long. It is like the commercial when the little girl says, "mom, what is non dairy creamer?" EXACTLY....my point.
Life choices are important especially in food intake. Food is fuel. Food is key for optimal performance and longevity. And most importantly you have to want it. Change will not happen until you want it to happen for you. Make better choices, your life depends on it.

Weight loss coaching and life coaching are available by visiting:  mylittlelifecoach.com

Permission or a prescription

It amazes me how many people are on medication. The even more staggering thought is, how many people are on meds and never get better. The reason people don't get better is because they are not solving the problem, they are masking it. There is a huge need for an individual to take personal responsibility for health and their life. Many sick people find themselves turning to medication for relief, when it is their lifestyle that needs to change.

Great "green" smoothie!

If you have a Vita- Mix this is an amazing and refreshing summer smoothie, that can be enjoyed any time!
1/2 cup water
1/2 cup pineapple
1/2 medium banana
2 cups fresh and washed spinach
1/2 cup ice cubes

Place all ingredients into the vita mix. Turn on machine and increase speed to max 10 then down to high. Blend your smoothie for about 45 seconds.

Smoothies are an excellent way to get added nutrients and vitamins to your diet. Check out VitaMix.com for more great recipes.
photo credit: vitamix.com

Whey versus plant based protein

Whey protein has been used for years by athletes, trainers, weight loss plans, and as an additional supplement. Protein is needed to build muscle and in addition add more calories to your diet if trying to bulk up. Protein shakes can be taken as a meal supplement if trying to lose weight as well. But here is the thing, whey is milk. Milk is dairy. More and more people are having a harder time digesting dairy. Realistically our bodies are not designed to be process dairy. There are other alternatives like almond milk. If trying to be healthy and you want to use protein supplements, I suggest you look into vegan and gluten free plant based proteins. There are protein shakes and mixes that are derived from plant bases that are just as healthy, taste great, and easier to digest.
There are some great options out there. Please see the following sites:
http://purehealthybeauty.myarbonne.com/- protein shakes are listed under wellness supplements
The above site are supplements I use myself and with my clients and I know they work!
http://www.pea-protein.com/

Thinking about Health

Most people do not think about their health until they are already sick or their body is in such a toxic state they have a deadly disease. It is so important to start thinking daily about health. Health is more than physically being in great shape. Recently I held a seminar on the importance of overall health in three major areas: physically, emotionally and spiritually. Finding a balance is really so key to live a healthy and full life. One can be physically in the best shape pf their life but their inside person can be a complete mess.
There are certain active steps that can be taken in ensuring you are giving time needed to the most important areas in your life.
1. Recognize you need to be more proactive and use your mind to think about your responsibility that you have to keep your health in check.
2. Take time for solitude to recharge and mediate on peace and goodness.
3. Take breaks often.
4. Create healthy meals for yourself and your family in spare time.
5. Research food items and read labels. Take it serious when you are consuming food, that you know what is in the ingredients.
No one will take it more serious than you to make sure you have a healthy life. Do not wait until you are sick to change.

The new "Gluten Free Diet"

There has been an increasingly growing problem and that is the intolerance of gluten." Gluten is a protein found in wheat, and other similar proteins found in rye, barley and oats. These proteins damage the small finger-like projections (villi) that line the small intestine. When damaged and inflamed, the villi are unable to absorb water and nutrients such as vitamins, folic acid, iron and calcium. This causes the coeliac to be susceptible to a variety of other conditions related to malabsorption, including lactose intolerance. Clinical and mucosal recovery after institution of a gluten free diet is objective evidence that the enteropathy is gluten induced.(http://www.foodreactions.org/gluten/)". 

With crops being GM (genetically modified), it is hard to say what they long term affects on human digestion and life will actually be , but it can not be 
good.
Some Signs and Symptoms:

Babies:

• chronic diarrhoea
• abdominal distension
• poor feeding
• poor weight gain
• muscle wasting.

Children:

• chronic diarrhoea or constipation
• vomiting
• poor weight gain or growth
• poor feeding
• irritability
• muscle wasting.

Adults:

• chronic diarrhea
• weight loss
• anaemia
• weakness
• fatigue

*There are tests and diagnostics that can determine if someone does have a wheat intolerance. Please see a doctor for professional advice, these symptoms may not be an 
indicator that you do have a gluten allergy.
WHAT TO AVOID:
So if you have a gluten allergy, here is a small list of things you need to avoid in your daily diet to stay healthy.

Always avoid
In order to avoid eating gluten, avoid food and drinks containing:

• Barley
• Bulgur
• Durham
• Farina
• Graham flour
• Kamut
• Matzo meal
• Rye
• Semolina
• Spelt (a form of wheat)
• Triticale
• Wheat

Avoid unless labeled 'gluten free'
Avoid these foods unless they're labeled as gluten free or made with corn, rice, soy or other gluten-free grain. Also check the label to see that they're processed in a facility that is free of wheat or other contaminating products:

• Beers
• Breads
• Candies
• Cakes and pies
• Cereals
• Cookies
• Crackers
• Croutons
• Gravies
• Imitation meats or seafood
• Oats
• Pastas
• Processed luncheon meats
• Salad dressings
• • Sauces (including soy sauce)
  • Self-basting poultry
  • Soups
  Certain grains, such as oats, can be contaminated with wheat during growing and processing stages of production. It's not clear whether oats are harmful for most people with celiac disease, but doctors generally recommend avoiding oats unless they are specifically labeled gluten free. The question of whether people eating a gluten-free diet can consume pure oat products remains a subject of scientific debate.
  Many other products that you eat or that could come in contact with your mouth may contain gluten. These include:
  • Food additives, such as malt flavoring, modified food starch and others
  • Lipstick and lip balms
  • Medications and vitamins that use gluten as a binding agent
  • Play dough
  • Toothpaste
  Cross-contamination also may occur anywhere ingredients come together, such as on a cutting board or a grill surface. You may be exposed to gluten by using the same utensils as others, such as a bread knife, or by sharing the same condiment containers — the condiment bottle may touch the bun, or a knife with bread crumbs may contaminate a margarine stick or mayonnaise jar.
  Allowed foods
  There are still many basic foods allowed in a gluten-free diet. With all foods, check to see that each is labeled gluten free or call the manufacturer to double-check.
  Grains and starches allowed in a gluten-free diet include:
  • Amaranth
  • Arrowroot
  • Buckwheat
  • Corn
  • Cornmeal
  • Gluten-free flours (rice, soy, corn, potato, bean)
  • Hominy grits
  • Polenta
  • Pure corn tortillas
  • Quinoa
  • Rice
  • Tapioca
  Other gluten-free foods include:
  • Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
  • Fruits
  • Most dairy products
  • Potatoes
  • Rice
  • Vegetables
  • Wine and distilled liquors, ciders and spirits
  An increasing number of gluten-free products, such as bread and pasta, are becoming available. If you can't find them in your area, check with a celiac support group or on the Web. Gluten-free substitutes are available for many gluten-containing foods, from brownies to beer. Many specialty grocery stores sell gluten-free foods.
  **Please CLICK HERE for GLUTEN FREE SUPPLEMENTS, Cosmetics, and WEIGHT LOSS PROGRAMS!
  Source:
  • http://www.mayoclinic.com/health/gluten-free-diet/MY01140 and 
  
  infiniteunknown.net

Staying Healthy and Fit at ANY Age

Keeping physically fit is important at any age. Staying healthy is one thing most people do not think about until they are unhealthy or older and are faced with ailments or sickness. Here are some great reasons to stay in shape and keep on top of your health no matter what your age.
1. Working out helps keep you independent. Staying healthy means that your going to be able to function properly as you age. Working out earlier in life and continuing to do so, may mean a longer and fuller life without disablement.
2. Exercise will increase and help maintain your bone density. It is important to keep your bones healthy and strong.
3. Exercise and physical activity will life your spirits. Studies show that working out aids with depression and also is great for your self esteem.
4. Working out is a way for you to get around other people. Staying social and active in your community is important in having quality relationships.
5. Exercise helps you control your weight. Metabolism is affected by how much you exercise and what you eat. Metabolism is how you handle nutrients put into your body. The more you move around the more fat you can burn off.
FIND: NATURAL WEIGHT LOSS PROTEIN AND SUPPLEMENTS

photo credit:gobonevia.com

Fighting off post holiday depression

There is so much hype and excitement in the weeks prior to Christmas. However, afterwards there tends to be long winter months that may lead to depression. Depression can be treated naturally. Extreme cases may need medication. However, mild to moderate cases of depression can be treated with alternative measures.
Some ways to beat depression and get through the winter months.
1. Continue to get exercise. If you can not be outside, try to get to a gym or workout in small spaces of time indoors. Exercise is important to keep your mind and body healthy. Even if your walking it is better than doing nothing at all.
2. Take vitamins and incorporate more Vitamin D. Certain vitamin defiencies from an unhealthy diet can lead to depression. Also take Omega 3 as a daily supplement.
3. Watch what your eating and drinking. Caffeine and alcohol can deplete serotonin levels. An imbalance of serotonin can lead to depression.
4. Make sure you balance your diet and as many fruits and vegetables as you can. These are very high in antioxidants and help prevent disease and give you energy.
5. Get enough sleep. Sleep is a way that your body can restore itself. If your not getting enough sleep your body will break down over time.
6. Herbal remedies are extremely effective. St. Johns Wort for example has very few side effects and in many cases just as effective as a prescription. By taking this route is also allows you to be in control of what your putting into your body and your treatment.


More information and articles below for your own research:
Serotonin and Depression
Vitamins for Depression
How to Survive the Mid-Winter Blues

Drink your tea...green!

Green tea has been used as far back as ancient Chinese times. The health benefits alone are countless. Green tea has been used to aid with depression , headaches, weight loss, cancer, infections, and strengthening the immune system. Green tea can be used as preventative medicine as well. Drinking green tea every day can help cut unnecessary drinking habits out of your life. Try to eliminate all soda and artificial sweetened beverages in your diet. If you want to keep your ultimate health, looking at what your drinking is just as important as exercise and eating right.
For more reasons why you should drink your tea green see the below article link.
10 Benefits of Green Tea

photo:ideal-living.com

Baby Steps...Please

Many times as families and individuals take on the reality that changes need to happen to become healthier, they want to rush in and make a drastic change all at once. Many times these types of drastic decisions set people up to fail. Healthy choices are daily, and a lifetime commitment. It is one thing to alter your life and want to be healthy, but setting yourself up to get discouraged in the process is not fair to yourself or your family.
Think of a few key areas that you know need to be worked on first and get those taken care of and mastered in your daily life. At that point, move on to another and continue the process.
Here are some suggestions:
The most important things to consider in being healthy is what you eat/drink and what you do for activity on a daily basis.
 Start out by incorporating more physical exercise such as : walking, weight lifting, running, or biking. If you have limitations in what you can do in the beginning and maybe can not get out as much as you would like to then start by even walking a few laps around your living room area. It is the small choices every single day that lead to lifetime success.
If you know your diet is poor, start eating more fruits and vegetables. You have to begin somewhere. There are huge portions that stem off of each of these areas but you have to begin to get healthier by doing something today.
So what changes can you make today to get you there?

You are what you eat!

You are what you eat is a pretty common phrase but it has never rang more true than it does in our fast food culture. If your eating unhealthy and consuming large amounts of processed food, it is a matter of time until your body breaks down and you become unhealthy, overweight, and subject yourself to a weakened immune system. The worst part about what you eat and how it makes you unhealthy is that it starts on the inside and works it's way out to the actual physical aspect of an individuals appearance; by that time there has already been significant affects on your body. Aside from weight gain, skin appearance and complexion issues, your bodies immune system breaks down from not eating a healthy and balanced diet rich in raw vegetable and fruit. It is expensive for many people to buy all organic meat and produce, however, when possible please try to weigh out your options and compare because many times it is better to make a healthier choice. Milk and meat especially are two major sources of toxic hormones that are being ingested from the market today. Humans were not made to be able to process these types of substances in our digestive systems. The hormones that cows and chickens are given to be able to produce more eggs and milk are causing many health concerns with our present culture.
Some thoughts about eating healthier and having a more balanced diet:
- Cut out soda and limit the amount of caffeine and sugar you consume on a daily basis.
-When you can purchase organic milk, meat, and chicken and think smart about your purchases, if you only consume a 1/2 gallon of milk a week then do not buy an entire gallon and throw the rest away. 
-Plan your meals ahead of time and create a variety of meals where you can eat vegetables, fruit, and healthy proteins. By planning ahead and making a list before you go to the store you can determine how you can make your proteins, fruits, and vegetables stretch over the course of the week. 
There are some great resources out there on this topic, there is one book that specifically talks about the importance of a healthy diet that I highly recommend for anyone who is thinking about getting more serious about living healthier and finding out how to reduce stress, improve digestion, feel more energy, and attain your ideal weight; The Maker's Diet by Jordan Rubin is an amazing book that covers all these topics and tells you how by eating better Dr. Rubin improved his health after he was diagnosed with Crone's disease. Dr. Rubin is living a healthy and more thriving life than ever before because he changed his lifestyle by eating better and incorporating key elements into his diet that your body needs to function at its best.
How to make healthy meals

Managing Stress

Stress has serious medical side effects if felt for long periods of time. Stress can cause head aches, upset stomachs, ulcers, mood swings, and depression. Life can bombard sometimes with things that are unexpected and serious. Everyone handles stress differently, stress will come to everyone at certain times but how you deal with it can make the difference in your life from feelings of defeat to living a life with victory. Here are a few ways to help you pinpoint stress areas and help you manage them better.
1. Pinpoint the areas that are making you feel stressed out. What are those things that are causing you to feel anxious, nervous, or overwhelmed? Is this a person, job related, financial problem, etc...)
2. Once you have recognized the areas that are stressing you out, think about how you can change that situation. Is there something in your power to be able to change that area?
3. Confront those problem areas that you are capable of changing and if you need to establish better boundaries in those places, this is an excellent way to begin practicing that technique. Boundaries is realizing where you as a person end, and another begins. This boundary issue can be wide spread in a few areas of your life and can be contributing to some of your stress related problems. I highly recommend getting a copy of "Boundaries" by Henry Cloud and John Townsend; very practical advice for anyone who struggles with saying no or managing stress.
4. Get some exercise for your health and clarity of mind. Moderate exercise weekly if not daily is so important in managing stress better.A simple walk will force you out of isolation and get your mind thinking of other things.
5. Avoid drinking alcohol if taking medication. Drinking impairs the way you think and in many cases if mixed with medication can increase feelings of depression, anger, and sadness.
Stress needs to be managed regularly and use the techniques you discover that help you the best so that you can live a better life for yourself and those around you.

Work on YOU!

Many people don't want to work on themselves. The process is too deep, too hard, too painful, too time consuming, too much work, etc...I have heard it all. The truth behind this is very simple though. If you do not work on yourself, no one else will. Change only happens when you put your mind to it and get to a point where the pains of being the same hurt worse then the pains change will bring. If that never comes then most people will continue to live the stagnant, existing life they have always lived. Life is supposed to be thriving, there should be growth, signs of change, positive fruit shown in your life. By fruit I mean qualities that are whole, right, and true. Qualities that are loving, patient, honest, kind, faithful, joyful ,peaceful, and lovely. These kinds of character traits are not given to everyone at birth, some people by nature or ability are more loving and gentle...but all these qualities should be worked on as you progress through life. Qualities are just a tip on the iceberg there are issues of well being that encompasses lifestyle, environment, choices, and spiritual decisions.

It is much easier for some people to just give up on their dreams, their aspirations, their marriages, their families, their well being all for the selfish reason that it is just too much work. Marriage is too hard so they get a divorce. Staying healthy is too difficult and they will never be in good shape so they sulk over a fudge brownie. Working a fulfilling job is out of reach so they work a job they hate till they retire and then live with regret that they never did what they wanted to do or were made to do. Knowing that God wants to have a relationship with them is just too uncomfortable so they spend a lifetime searching for fulfillment in a world full of empty promises and the void is never filled like it should be.

It is about a choice, everyone has them, every single person has the same 24 hours a day, every single day! What choice will you make? What direction will you allow your mind to take you today?

How to keep your mind healthy.