Our October 14th
meeting featured Adri Warrick and Lisa Roberts from The Whole Tulip.
Adri and Lisa are both
Holistic Health Coaches focusing on eating real/whole foods to combat illness
and fatigue.
They suggest that you
focus on reading ingredients, if it says anything about partially hydrogenated
anything it contains trans fat, which you want to avoid. Also try to avoid genetically modified
food. Be an educated consumer and know
what the companies are adding to the food that you didn’t ask for.
Focus on what you want to
change, do you have reoccurring sicknesses or experiencing hormonal changes,
changing what you eat can help you feel better.
Disease stems from inflammation and inflammation in the body can come
from excessive sugar and alcohol. By
eating clean plant based foods you help alleviate some of the
inflammation.
As you begin a journey of
moving away from packaged goods to whole foods try to invite your family into
the conversation to help with the decisions and get them on board.
There are 3 components to
a healthy meal/snack:
1 – Healthy Fat – avocado
or coconut oil
2 – Fiber
3 – Protein – lean cuts
of meat, beans and fish
The goal is to keep your
blood sugar stable and keep you more satisfied and full. Never skip a meal and try to eat 5 times a
day with small snacks in between your main meals using the combination of
healthy fat, fiber and protein.
Make sure you have a plan
so you don’t skip meals and think ahead.
Prep veggies at the beginning of the week to make it easier to cook
during the week.
As you pick your food
look for nourishment and taste. Slow
down, be quiet and sit down as you eat.
Make sure you get enough sleep as that impacts your cravings.
When picking food for
your kids avoid corn syrup and artificial dyes.
Evidence suggests that artificial dyes are a neurotoxin. Create a grazing platter with fruit and
veggies to stem off the afternoon hunger before dinner is ready.
We had a couple of
samples of suggested snacks. These are
easy to make and yummy. For the protein
powder they recommend pea or hemp protein which can be found at Whole Foods and
Earth Fare:
Choco Choco Balls
1/4 cup organic sulfite
free dried figs
5 dates pitted and stems
removed
2 tablespoons unsweetened
cocoa powder of cacao
1 tablespoon extra virgin
coconut oil
1 tablespoon plain hemp
protein powder
2 tablespoons unsweetened
shredded coconut
Put all ingredients
except for the shredded coconut into food processor. Blend until well
combined, about 1 - 2 minutes. Add in shredded coconut and process for
another 30 seconds. Roll into golf ball sized balls. I find that if
I coat my hands with coconut oil they are easier to roll. Refrigerate for
up to a week.
No Bake Energy Balls
1 cup
oats (can use gluten free oats)
1 cup
toasted coconut flakes
1/2 cup
dark chocolate chips (try to get 60% or higher cacao, can use dairy free
chocolate chips)
1/2 cup
peanut butter (organic and no added sugars or corn syrup if possible)
1/2 cup
ground flaxseed (or chia seeds)
1/3 cup
raw honey (try to use local and raw)
1
teaspoon vanilla
Mix
together let chill for an hour and then form into balls and keep in
refrigerator for up to one week.
Tuli
Energy Poppers
¾ cup
pumpkin seeds
¾ cup
sunflower seeds
4 dates
3
tablespoon flax meal
2
tablespoons coconut oil
2
tablespoons pumpkin pie spice or cinnamon and nutmeg (optional)
½ cup
unsweetened, shredded coconut
1
tablespoon raw honey, (optional)
Combine
all ingredients (except for shredded coconut) in a food processor. If you want
a sweeter batter, add an extra date or the honey. Form mixture into balls about
the size of a golf ball. Roll each ball in the shredded coconut to coat and
then refrigerate until chilled.
Coconut
Balls
2
tablespoons coconut oil
1 scoop
protein powder
1
tablespoon sunflower seed butter
3
tablespoons coconut milk
2
tablespoons ground flaxseed meal
½
teaspoon vanilla
1
teaspoon cinnamon
½ cup
unsweetened shredded coconut
Combine
all ingredients in a bowl – except the unsweetened coconut. Line a tray with wax paper. Form ingredients into little balls and roll
in coconut. Place a tray and freeze for
30 minutes to form
Pumpkin
Spice Smoothie
1 ½ cups dairy
free milk or water (used unsweetened vanilla almond milk)
½ can
pumpkin puree
½ cup
spinach
1
teaspoon vanilla extract
½ teaspoon
pumpkin spice (no added sugar)
1 frozen
banana
Load it
all in a blender and blend. If you don’t
have a powerful blender puree the spinach and liquid first then add your other
ingredients.
