Thursday, 06 October 2016 14:42

Coconut Flour Apple Muffin

I love Autumn and apples.  This year I made homemade applesauce and apple butter.  Leaving in Grey County we are so close to the local orchards in Meaford, that I make several trips over each fall to stock up and make applesauce.  While good on its own, I also like to make other apple treats, like these gluten-free, dairy-free muffins.

I'm not big on almond flour, and to be honest it is quite pricey.  Coconut flour is a great alternative if you have the right recipe.  It is also pretty economical when you only use 1/2 cup in a recipe.  Mind you, you must like the coconut flavour for these muffins to be a hit, the flavour is definitely coconut and apple.  Yum!  2 of my favs.

 

INGREDIENTS:

½ cup coconut flour
4 eggs, at room temperature
¼ cup melted coconut oil
6 Tbs applesauce
2 Tbs raw honey (could use maple syrup)
1 tsp. cinnamon
1 tsp. vanilla extract
1 tsp. apple cider vinegar
½ tsp. baking soda

INSTRUCTIONS:

Preheat the oven to 350 degrees and line 10 muffin cups with liners.
Stir together the coconut flour and eggs until a smooth paste forms. Stir in the coconut oil, then the applesauce and honey. Then mix in the spices, cider vinegar and baking soda. (If you don't have the cider vinegar just use regular)
Spoon into muffin pan. Bake for about 25 minutes, until golden and the top springs back when lightly pressed.

I divided these into 10 muffins, just the perfect 100 calorie snack, loaded with healthy fat from the yolks and coconut oil.

Published in Breakfast
Friday, 26 August 2016 14:32

Diets Don’t Work

 

As a Holistic Nutritionist, one of the most common reasons clients come to see me is to lose weight.  I, in fact, have struggled the last few years with a bit of weight gain, stubborn fat loss and overtraining.  

I have tried almost every tactic out there to try to lose weight and achieve that skinny body that we all seem to think will make us happier.  I developed an unhealthy relationship with food and my body as a result.  Trying to starve myself and excessively exercise only to be disappointed when I stepped on the scale and saw no change, or worse.... an increase in weight.  

I fell prey to the latest dieting trends of high protein, low carb and developed adrenal and hormonal issues in the process.  It was what the latest health trends suggested, so it must be right??

It was a vicious cycle that had me in it's grip and finally, I was able to end it and help my body heal.  It took some time, and I had to eat more carbs in order for my adrenal and thyroid glands to be nourished properly, but I am happy to say, I have developed a much healthier relationship with food and the way I feel about my body. (picture above is me finishing my Multi Sport race this August.)

Most people who diet gain their weight back. And the weight fluctuation created by yo-yo dieting is actually worse for your health than just staying overweight!

Diets are not sustainable – they are alienating, stressful, depressing and restrictive. Most people can stick to a certain protocol for a while, but most of them have requirements that make them hard to sustain in the real world where we all have different things to juggle in our personal life, career, and family responsibilities.

Diets do not take into account bio-individuality, which means that every body is different – how the body metabolizes nutrients, and how each individual has a different lifestyle that may or may not fit well with the rigid requirements.

Diets are expensive. Most diets require participants to buy specialty foods or prepared meals. On top of that, if you rely on prepared meals in order to know what you can eat, is this method sustainable? Do you know what you can eat or order when you are eating out or visiting friends and families?

Sometimes these protocols require supplements because certain foods are eliminated, thereby striping the diet from certain nutrients. Supplements can be expensive. Moreover, there is no telling whether the body is actually utilizing those nutrients in the supplements. If the supplements are not in bio-available forms that are optimized for absorption, they will just pass out of the body and are practically useless.

If you are ready to learn how to safely manage calories and nutrients to shed some fat then I am here to help.  No foods are off limits when you make them fit your plan.  Learning the proper amount of fuel your body requires is so empowering.  

For more information about my upcoming Weight Management and Get Lean Group and Private Programs please email This email address is being protected from spambots. You need JavaScript enabled to view it.

 

Published in Deanna's Blog
Tuesday, 01 March 2016 19:11

Fruit, Berries & Yogart

Published in slides
Friday, 22 May 2015 12:02

Chocolate Pudding

 
This delightfully smooth pudding substitute is loaded with healthy fats and fibre.  Skip the sugar filled dairy options and create this masterpiece in a few minutes.
 
Blend together:
1 Raw avocado (ripe)
2-3 tbsp cocoa powder
Raw Honey or maple syrup about 1 tbsp
1 tsp vanilla
Cinnamon (optional)
2-3 tsp of water,  adding slowly while blending to create desired consistency
 
Ready to eat, or chill if you prefer.
Published in Desserts & Treats