May 6, 2017 by Heather
Truth be told, I am a hot cereal fan. However, oatmeal and I are just not friends. It is way too high glycemic for me first thing in the morning with insulin resistance as a result of cortisol issues. But I confess I am in love with this new combination. It’s creamy, cozy, and filling but also has a nutty chewiness that is very satisfying. Unlike oatmeal, this combination is high in protein and loaded with healthy fats as well. An excellent choice in particular for those seeking a lower glycemic diet (e.g. diabetes, weight loss, hypertension) but crave carbohydrates for breakfast. Most of these ingredients are available in the bins at Whole Foods Market or Sprouts– cheap!
- 2 Tbsp toasted buckwheat groats
- 1 Tbsp hulled hemp seeds (aka “hemp hearts”)
- 1 Tbsp ground flaxseed (not whole; they won’t be digested well)
- 1 Tbsp hulled sesame seeds
- 1 heaping tsp chia seeds
- dash of himalayan salt
- 1/3 cup coconut milk (“light” version, in the can. Note, a whole can will conveniently last you a workweek for this recipe!)
- 1/3+ cup water
- optional (any or all of these!): 1/2 tsp vanilla or 1/4 tsp cinnamon or dash of nutmeg (If you’re lucky enough to have some on hand, a pinch of actual vanilla beans*
- optional: a few drops of stevia or 1 tsp honey or 1 tsp maple syrup*
Ideally, combine all ingredients in a small bowl the night before and stir well. You can cover the top with a plate or lid and just leave at room temperature overnight.** The next morning, stir the ingredients and pour into a small saucepan. Cook on high heat for ~2 min (it should be gentle bubbling). Turn heat to low and continue cooking for 4-5 minutes, stirring occasionally to prevent sticking/burning (if necessary, add an extra Tbsp of water). Serve hot, perhaps sprinkled with a few pumpkin seeds or a few currants or some crunchy banana chips. Fantastic on a frosty morning!
*A couple of friends tried this recipe and shared their faves… One loved it with honey and the pumpkin seeds. Another one skipped the sweeteners and added a Tbsp of dried currants. Another one topped it with frozen organic blueberries; stirred in well, they melt quickly and give off delightfully summery juices. Still another used a few drops of stevia, cinnamon, and stirred in a heaping Tbsp of organic brown rice protein powder. And one other loved mixing in some almond butter. Yum!!
** If you forget or don’t have time to soak overnight, no worries! Simply combine and cook in the morning. Soaking the seeds overnight will make your cereal creamier and also reduce the phytates (minerals binders) in the mix, making more nutrients available for you to absorb.
If you try it I would love to hear from you! Let me know if you made any modifications and what those were!!
Category Clean eating, Uncategorized | Tags: almond butter,buckwheat,cfs,chia seeds,clean eating,coconut milk,ditch the meds,eating disorder,Fibro,fibromyalgia,fit with fibro,flaxseeds,functional medicine,gluten free,health coaching,hemp seeds,Lyme,lyme disease,natural remedies,oatmeal,sesame seeds,shakeology | No Comments
November 6, 2015 by Heather
Ok some of you are super busy during the week and meal prep becomes difficult. Some of you have days that you are feeling super poopy and meal prep is out of the question. What happens? You go for unhealthy eats and you feel worse. Why? Because your body needs super nutritious fuel to feel it’s best. So how can you combat the busy or the feeling poopy? What can you do to get nutritious fuel into that body of yours? Well…..I could tell you to reach for your Shakeology, and that would be a nice alternative but you’ll need to do some kind of meal prep too. Sorry, you knew I was going to say that!! So…I recommend you do this on the weekend so that there are no excuses during the week to not eat healthy. This will take some time on your part on the weekend but once it becomes routine it will go quick and easy and you’ll thank me for it. 🙂 Remember, the freezer and the crockpot are your friends!
Here are a list of things you can prepare on the weekend to prepare for the week ahead.
Grains (brown rice, quinoa, oatmeal etc.) You’ll want to soak this the day before. You can have a couple pots of these cooking at the same time to make your life easier.
Beans (again you’ll want to soak these the day before). I cook up atleast a bag for the week because you can pretty much add them to anything. These freeze well too.
Lentils. They are great because they don’t need to be soaked.
Hard boiled eggs if you’re not vegan. These are great to add to salads or grab or go.
A big ole’ pot of any kind of healthy soup you like. You can eat throughout the week and/or freeze leftovers.
Homemade trail mix is so much healthier than the stuff you buy in the store. Make your own with dried fruit (preferably no sugar added), raw or roasted nuts (I would roast yourself) and anything else you’d like to add.
Chop up a bunch of veggies to grab and go with some hummus or nut butter and to have on hand for easy dishes. No chopping necessary during the week!! You’re welcome! You can also use some of these veggies to make up a big salad to have on hand for lunches, dinners, side dishes etc.
Protein sources you can cook up ahead of time and keep in the fridge and/or freezer. Examples are chicken, fish, tofu, ground turkey, ground chicken etc. Get grass fed meats whenever possible.
Casseroles are another thing that you can make up on the weekends that freeze very well.
Veggie burgers! They freeze well and are great to have on hand on a busy night or when you don’t feel up to cooking.
Do you need some healthy recipes? I have a bunch on this blog and on my Facebook page. If you go ahead and try this meal prep let me know how it works for you! I’d love to hear from you!
Peace & Love,
Category Healthy Living | Tags: cfs,clean eating,ditch the meds,Fibro,fibromyalgia,fit with fibro,lyme disease,meal prep,natural remedies,oatmeal,plant based diet,quinoa,shakeology,veggies | No Comments
May 6, 2012 by Heather
Yesterday my dog started getting sick. I had planned on getting to bed early and sleeping in. But I was hauling her crate upstairs at 11 p.m. and was up several times during the course of the night to clean up after her. And I was up earlier than I wanted because she was barking.
My stomach was a bit off today. This is the first time since starting the Reset, which is great since it hasn’t been right since I had the parasite in October. I’m thinking I was stressed about Mia being sick because I didn’t eat anything I hadn’t already on the Reset. I also woke up with a stiff neck and the headache came back. My pain levels are still super high too. My yin yoga class helped a bit. The moon is doing funky stuff and it has been damp here so I think that is most of the issue.
Tomorrow I start week 2, the detox phase. Oh and I lost a pound! Ya… I honestly wasn’t expecting to lose much in this process. I am, however, noticing less bloating which is fantastic. I think I’ve been bloated since October!
This morning was my last day of oatmeal for two weeks. Oy….
For lunch I had a big salad. I didn’t get to eat my snack because I was at yoga during that time. Bummer because this was the last day I could have my apple with almond butter. Oh how I love almond butter!
For dinner I had leftover roasted veggies from last night over brown rice, baked tempeh, and the avocado I forgot at lunch.
Sucking down more water now and headed to bed.
Category Uncategorized | Tags: avocado,bloating,dog,oatmeal,pain,ultimate reset | No Comments
May 6, 2012 by Heather
I’m cranky. Yup, I’m cranky because I’m hungry and tired and my pain levels are up. Headed to bed here shortly because tomorrow is another day!
Yes so I’m hard on myself. I expected no challenges going into this besides workout withdrawal. After all, I’m vegan already, I love to cook and I already drink a ton of water. But the truth is I’m challenged by the meal prep, only because it’s different than what I’m used to, not because it’s hard. I’m also frustrated with myself for craving things I usually have no desire for. Today I saw a sign for iced coffee and all of a sudden wanted one! I don’t even like iced coffee!! What’s up with that?! I’m above all that craving stuff, no?
Today I had an “incident” with my alkalinize. I brought it with me to drink after I got my hair done so I could have my snack when I got home. I opened the package in the car and green stuff everywhere! I tried to rub it off my pants and car seat but that only made it worse. My snack was yummy though!
Onto the food….
For breakfast I had oatmeal. One more day and no oatmeal for two weeks. Sigh…..
For lunch I had the quinoa salad and some raw veggies and hummus.
For a snack I had an apple and almond butter.
And for dinner I had roasted veggies, toasted millet and zucchini cashew soup. I was craving something sweet after dinner so I put a bit of agave in my herbal tea. I was a bit less grumpy after so yay for agave!
Week 1 ends tomorrow. Until then…
Category Uncategorized | Tags: grumpy,hummus,oatmeal,quinoa,ultimate reset | No Comments
May 4, 2012 by Heather
Day 5 of the Ultimate Reset and I’m feeling a bit hungry.
I slept in a bit this morning, walked the dog and took a p.m. Yoga class. Digestion seems to be on track today. I could hug my herbalist for her treatment yesterday!! My headache seems to be going away but my pain levels are still high. It is still damp and rainy here, but hoping to see the sun tomorrow!!
Onto the food!
For breakfast I had oatmeal. I’m so going to miss oatmeal!
I was definitely hungry by lunch and had a nice big salad!
I had my snack before yoga, an apple with almond butter. Oh how I love almond butter!!
Dinner was miso soup and stir fried veggies over brown rice. Thankfully I had leftover veggies from last night and I made a big batch of brown rice earlier in the week, so dinner prep was easy! I added some spinach and celery to the miso soup for some extra oomph!
Tonite being my regular splurge night was tough mentally. I had a cup of herbal tea and I’ve been sucking down water.
Day 6 tomorrow and week 1 is almost over!!
Category Uncategorized | Tags: digestion,hungry,oatmeal,reset,salad,ultimate | No Comments