There’s nothing like spending some quality family time over a nice cup of coffee! It’s the simple pleasures in life. ❤️
Delicious, dairy and gluten-free muffins that even your children will love! If you have picky eaters, these muffins will be a great way to get some fruit and veggies into your little peanuts and maybe even the men in your life;).
Breakfast is one of the hardest meals for me to plan for, yet it should be the most important. My issue is that half the time I am running late and when I don’t have time to make a smoothie, I end up grabbing a piece of fruit and am starving an hour later. These muffins are full of fiber (to keep you feeling full longer) and nutritional ingredients for sustainable energy. They also freeze well so double the batch and keep them for last minute healthy breakfast treats.
This recipe was adapted from The Healthy Gluten-Free Life.
Ingredients:
Dry
Wet
Add Ins
*All flours can be found at most health food stores – I use Bob’s Red Mill.
Directions:
Preheat oven to 350 degrees.
Whisk dry ingredients together, set aside.
In a stand mixer, blend honey, oil, and brown sugar together until combined. Add vanilla and applesauce, mix well. Slowly add dry ingredients to the wet, mix on low. Add warm water until the dough is moist and thick but still able to be poured into muffin pans. Fold in coconut, walnuts, apples, carrots and raisins.
Bake in oven for about 25 minutes or until golden brown. Let cool and enjoy!
Wishing everyone a very Merry Christmas from my family to yours! Christmas is always a great time of year to spend with the ones you love and reflect on the blessings you have in your life. Although life may not always seem perfect there’s one thing we can never take for granted and that is our health. Health and happiness go hand-in-hand so please take some time to reflect on this and prepare for a healthy and happy new year ahead! Peace and Love ❤️
With my interest growing in DIY all-natural skincare products, I thought this was a great illustration showing us what specifically we should be avoiding and why. Hope you find it helpful and keep an eye out for my new DIY Beauty and Skincare page coming soon!
I’ve been wanting to write this blog post for some time now, since the final episode of Breaking Bad was aired. I, myself, have not been a Breaking Bad fanatic like many of you but I did see several episodes including the grand finale that sparked my interest. This post will not be about the morality of the show but rather a quote that was said by Walter White in the final episode that spoke to me on a deeper level that continues to replay in my head.
Walter White lied, broke the law and killed, all for his family {so we thought} up until the very end when he confessed his true motive. It was near the end of the episode when Walt said to his wife, Skyler…”I did it for me. I liked it. I was good at it. And I was really … alive.”
Nothing too dramatic but yet so powerful – it’s brilliant! Not the lying, cheating, or killing of course but the mere fact that Walter White did something he liked, he was good at and something that made him feel ALIVE.
What makes you feel alive? Often times I think we go through our day to day life feeling monotonous with very little room for highs and lows. I mention lows here because I feel that you can’t get to an extraordinary high or feeling of liveliness unless you’ve struggled with a few lows. But how often do we really feel ourselves feeling alive, amazing and purposeful? If you experience this often and have found your true passion, what an amazing success!
Like many of us, I have yet to capitalize on what makes me feel alive but I can tell you one thing, I am in the process of making my passion a reality. I look at the contestants on The Voice and see the passion and excitement in their eyes as they get up there on stage and sing their hearts out. It’s so touching to me because I can see in their expression how amazing they feel. Or I experience yoga instructors who seem so at peace with life and purpose that they want to share their practice with others.
It’s an amazing feeling when you walk away from a situation or an event that leaves you feeling alive. I truly believe that we all have a purpose in life and should have the opportunity to chase our passion. If financial issues get in the way or motivation is a road block for you, get back on your horse and give it another shot. See how it makes you feel, follow your passion in your free time and see what comes of it. You never know, you may be surprised to see what it can do in your life and your overall happiness.
Follow your dreams…come alive!
Please allow me to proclaim my love for the NutriBullet!
For the longest time I’ve been saving up to get a really fancy blender (ie. Vitamix, Ninja, etc.) but as many of us know they are quite expensive. I recently became aware of the NutriBullet from reading reviews and hearing others talk about it so I decided to cave and buy it. So happy I did! It’s super easy to use, quick to clean and most importantly it does the job while also being quiet while the rest of the family sleeps in the morning! I couldn’t ask for a better product for the low price of $80 (when you buy from bed bath and beyond and use a 20% off coupon). I’ve been using it almost every morning to make delicious green smoothies! I typically throw in either spinach or kale, carrots, frozen fruit such as blueberries and a few strawberries, 1/2 cup of Greek yogurt for the protein, acai powder and flax seed for the added nutritional benefits. It’s delicious, keeps me full and is an excellent way to get your fruits and vegetables in in the morning! When you buy your NutriBullet it will come with an excellent resource guide with smoothie/drink recipes for you to reference as well.
It’s an awesome investment for your health!
For additional information regarding juicing vs. blending, please see this post here.
Cheers to Mindful, Healthy Living!
In light of it being the end of the work week and red wine being a favorite drink of choice for me, I thought I would share some of the health benefits so we can feel great while we enjoy a glass or two tonight!
Besides for the relaxation factor, many of us know that red wine can provide us with great health benefits but let’s break it down and take a look as to why it is known as a “healthy” adult beverage.
Red wine contains antioxidants which are believed to fight infection and protect cells against the effects of free radicals, which may play role in preventing and fighting cancer and other diseases. Red wine specifically contains antioxidants known as polyphenols. A polyphenol called resveratrol is one substance in red wine that’s gotten much attention. Resveratrol has been shown to reducing the risk of heart disease by preventing damage to blood vessels, reducing “bad” cholesterol, inflammation and blood clotting. Additionally, researchers suspect that resveratrol may help stimulate insulin secretion or activate a protein that helps regulate glucose and insulin sensitivity – which may actually help diabetics regulate their blood sugar.
Overall, red wine in moderation (average of two drinks for men and one drink a day for women) can have a significant impact on your health. This is not to say that you should start drinking alcohol if you presently do not. So please consult a physician if you have any health concerns before considering incorporating a glass of red wine to your daily diet.
For those of us who have that evening glass of red wine to “relax and unwind” it very well can be justified due to the excellent health benefits we’ve seen!
Cheers to Mindful, Healthy Living!
A great reminder to be yourself and follow your dreams!
All of the recent discussions about the debate on gluten can seem overwhelming. Many have asked me “What is gluten? Why is it bad? Do I really need to avoid it?” So I thought I would share more about this topic for anyone else who may be interested.
Some people may consider going gluten-free to be a “trend” while others legitimately believe it has a debilitating effect on their bodies. If you would have asked me 6 months ago about my take on gluten, I would have fallen into the “trend” category and admitted I was skeptical. That skepticism, along with learning from IIN and becoming educated on the topic from various resources, has completely changed my view on gluten. It has sparked an interest in me that I want to share.
What is Gluten? Gluten by definition is a protein composite (made up of glutenin and gliadin) that binds to wheat and other grains such as rye and barley. Gluten has elasticity and a glue-like capacity to hold flour products together and provide them with a chewy texture.
Gluten is linked to a more common autoimmune disease called Celiac disease, which occurs when the proteins in gluten trigger your immune system to overreact with strong and unusual antibodies. Over time, the reaction caused by these antibodies wears down the villi that line the walls of your intestine. The villi, in a healthy gut, grab and absorb nutrients as food passes through your lower digestive tract. With celiac disease, the symptoms slowly destroy these villi and you become less and less able to process any nutrition from your food. Celiac disease also triggers inflammation of the intestinal wall. This combination of absorption-killing villous atrophy and inflammation sets off a domino-effect of increasingly serious health problems. Some of the more common symptoms of Celiac disease include bloating, abdominal pain, cramping, diarrhea, depression, headaches and unexplained weight loss.
Gluten not only affects those with Celiac disease, but also people with other autoimmune diseases such as Hashimoto’s, Lupus, Rheumatoid Arthritis and more. These autoimmune diseases cause the immune system to mistakenly attack and destroy healthy body tissue, causing internal inflammation and other serious symptoms. Research has shown that there is a direct relationship between gluten and inflammation, so removing gluten from your diet can be one simple change you can make to help your body heal and, ultimately, feel better.
Studies have shown that our intake of wheat and processed foods containing wheat gluten might be to blame for an increased incidence of Celiac disease. Decades ago, our family members either farmed or gathered their food sources from local farmers. They also made their own breads and baked goods from scratch with flour that didn’t contain this modified wheat gluten. The rise in celiac disease is not surprising considering our ancestry’s habits vs. the rise in processed foods and the whole wheat phenomenon.
Gluten is still a hot topic today and the subject of a lot of research, but from where the debate stands now, there is no doubt that an increased intake of gluten in one’s diet can have a negative effect on autoimmune disease and internal inflammation.
I, myself, have Hashimoto’s disease, where my body is attacking my thyroid. I have cut a majority of gluten out of my diet for the past 4 months and don’t intend on bringing it back in. Cutting out gluten allows me to really think about what I am eating before eating it. I feel better, I have more energy, and overall I know in the long run this will be better for me and my body.
My mother, on the other hand has seen immediate results by cutting out gluten. She has suffered from Rheumatoid Arthritis since her early 30’s. She has battled this disease for so many years and is currently taking an injectable medication to control the pain in her joints. More so than ever, I want to see her gain control of her health and improve her overall well being. I put her on an anti-inflammatory, gluten free diet 2 weeks ago and today she was supposed to receive another injection but her knees didn’t hurt!! I couldn’t believe it! Not to mention she has also lost 7 pounds!;) She is waiting another week to see if she can stretch the medication out a bit further. We will see how she continues but I truly believe there is a direct relationship between gluten, inflammation, and autoimmune disease.
For additional information regarding this topic, I recommend reading Dr. Susan Blum’s book “The Immune System Recovery Plan”. It is incredibly insightful and a very easy read.
Below are some helpful websites and a link to my recipes which include a few gluten free options:
http://www.celiaccentral.org/Gluten-Free-Food/
http://www.wholefoodsmarket.com/service/gluten-free-products-list
https://mindfulhealthyliving.com/category/recipes/
It is my intention to bring awareness and light to topics such as this one and to ultimately empower others to take control of their health and well being. Knowledge is power. Please feel free to contact me with any questions or concerns –I would love to hear from you!
Mindful Healthy Living 