Sweet Potato Mini Muffins

Gluten free, grain free, paleo, dairy free, peanut free, no added sugar, egg-free, yeast-free

This is a super healthy breakfast or snack option with no added sugar. All of the sweetness comes from the sweet potato and the dates. This is also a great source of fiber from the sweet potato and psyllium husk.

Photo Credit : Michael Theriault & Megan Theriault 

Ingredients: 
1/2 cup roasted sweet potato peeled
1/4 cup pitted dates
1/4 cup coconut milk
1/4th cup chocolate coconut butter - (use plain for Whole30 and sugar detox)
3 tbs coconut oil
2 tbs psyllium husks
6 tbs coconut flour
1.5 teaspoon baking powder
1 tsp baking soda
1 tsp cinnamon
1/4 cup enjoy life chocolate chips (omit for Whole30 and sugar detox)

Directions:
1- Preheat oven to 350 degrees
2- In a pan on medium warm coconut oil, coconut butter, milk, and dates
3- Once warmed thru add to blender or food processor
4- Add sweet potato, psyllium husks, coconut flour, baking powder, baking soda and cinnamon
5- Blend together
6- Stir in chocolate chips
7- Form into 10 balls
8- Bake for 18 minutes (finished when toothpick comes out clean)

Yours in Health & Happiness,

Lisa and Nichole

Essential Oil Weight Loss Trio

Essential oils can be used for many things. They can be used for everything from stress reduction, sleep, face cream, cleaning, immune system boosters, in tea, for pain relief and so much more. There really is an essential oil for anything that you can think of. Essential oils can even be added to a healthy lifestyle routine to aid in weight loss. Young living essential oils are featured below and are Nichole's essential oil of choice.

Peppermint

- Helps regulate digestion 

- Boosts energy 

- Helps with sugar cravings

Grapefruit

- curbs your appetite 

- boosts metabolism 

Lemon

- Detoxes your body

- Balances your pH 

Photo Credit: Michael Theriault & Megan Theriault 

*These statements have not been evaluated by the Food and Drug Administration (FDA). This product in not intended to diagnose, treat, cure or prevent any disease. 

Directions:

- Add 3-4 drops of each oil to water and drink once daily (make sure to use a glass bottle) 

- Or add 3-4 drops to a capsule and take 1-2 times daily 

Note- We are only recommending Young Living Essential oils for this. Not all essential oils are safe for ingesting. Lemon and peppermint are available as part of the premium starter kit. 

Yours in Health & Happiness,

Lisa and Nichole

Whole30 Challenge

Start the New Year with a Lifestyle Change, not Just a Resolution

Are your energy levels running low? Do you have trouble losing weight? Do you suffer from chronic pain? Do you have a chronic condition that medication hasn’t helped?

If you answered yes to any of the above questions you are not alone and dieting is not the answer. For a full 30 days we will eliminate certain food groups and you will learn how and why the right foods can help you create the you that you have always imagined you can be. This program is designed to help you create a healthy metabolism, heal the digestive tract, calm systemic inflammation, and end unhealthy cravings, habits and relationships with foods.

“A program designed to jumpstart optimal health for the rest of your life”

Meet weekly for 4 consecutive weeks

Instruction and support from 2 Clinical Nutritionists

Gain additional support from other Whole30 participants

Access to an ebook of recipes

Free food samples each week

Where: Essex Wellness Center

            28 Main Street / Essex, Connecticut

Phone:  860-767-7770

When: 4 weeks Feb 18th, 25th, March 4th,11th  Wednesday nights from 6:30- 7:30

Cost: $150 ($125 if sign up before Jan 15th or if you sign up with a friend)

Yours in Health and happiness,

Lisa & Nichole

Thirsty Thursday: Go Green Smoothie

Green smoothies are all the rage in the health food community and there are just about a million variations. However, for those who are new to smoothies this can be overwhelming. So where is a good place to start? We are sharing a basic recipe for a green smoothie that everyone will love and is full of nutrition. It is Lisa's go to recommendation for people new to the healthy smoothie world. Even kids will approve of this drink and it is an easy way to sneak some greens into their diet.  It's great for a quick breakfast or a quick energy burst any time of day.

Super Food Ingredients 

Kale
By now we have all heard that kale is a Super food and though it may have been trendy for a while it is a green that is here to stay. And here is why...kale is high in fiber, calcium, probiotics, vitamins and minerals. In fact, 1 cup contains 5 grams of fiber which is more than a serving of oat bran cereal while only having 43 calories.

Almonds
Almonds contain protein, monounsaturated fat, and vitamin E. They help to stabilize blood sugar and help reduce your risk of heart disease, diabetes, and cancer. Raw almonds are recommended and are generally easier to digest. 1/4 cup of almonds provides over 7 grams of protein, more than one egg.

Blueberries
Blueberries are high in phytonutrients, antioxidants, and help to stabilize blood sugar levels.


Bananas
Bananas are high in potassium and iron.


Yogurt
Yogurt, especially Greek yogurt (unsweetened) contains protein and is high in probiotics, calcium, magnesium, potassium, and b vitamins.

Photo Credit: Michael Theriault and Megan Theriault 

Ingredients:

1 handful of kale

1/2 cup frozen or fresh blueberries

1/2 frozen banana

1 cup unsweetened non diary milk 
1/4 cup of raw almonds or 6 oz of unsweetened Greek yogurt (or both)
3 ice cubes

Directions:

1- Place all ingredients in a blender, blend until smooth and enjoy ( we recommend a high quality blender like the Nutri-bullet or Vitamix to thoroughly liquefy ingredients)

Yours in Health & Happiness,

Lisa and Nichole

Chocolate Chip Almond Cookies

This is a great chocolate chip cookie recipe for the holiday season for anyone following a Paleo or Gluten free diet. These cookies are full of nutrient packed ingredients and no refined sugar or flour. 

 The addition of the flax seed provides extra omega 3’s. 

Paleo, Gluten free, Grain free, Dairy free, Soy free

Photo Credit Megan and Michael Theriault 

Ingredients:

1 1/2 cups almond flour

1 egg

1/2 teaspoon baking soda 

1/2 teaspoon sea salt

2 tablespoons flax seed (ground) 

1/2 cup Chocolate chips (We always use this allergen free brand)

1/8th cup coconut oil melted

1 teaspoon vanilla

1/4th cup grade B maple syrup

1 tsp cinnamon

Directions:

1- Preheat oven to 350

2- Combine almond flour, baking soda, salt, cinnamon and flax seed in a bowl

3- In a separate bowl beat egg with vanilla, and add coconut oil and maple syrup

4- Slowly add the dry ingredients to the wet ingredients combining 

5- Add chocolate chips

6- Using a tablespoon place cookie dough on greased baking sheet

7- Bake for 12 minutes.

8 - Remove from oven and let cool. 

Happy Holidays and Merry Christmas to all of our readers. Enjoy all the good food and time spent with family and friends. We will be back in the New Year with a ton of new projects for our readers so stay tuned to the 2 health nuts in 2015! 

Yours in Health & Happiness,

Lisa and Nichole

Mixed Nut Chocolate Peppermint Cookies

The holidays are full of over indulgences and unhealthy food. However, there are ways to make our favorite holiday treats healthier to allow you to still indulge without the guilt. This recipe is a grain free, refined sugar free take on thin mint cookies.  

Dairy free, Gluten free, Grain free, Paleo 

Photo credit: Michael & Megan Theriault 

Ingredients:

• 1 cup of homemade ground nut butter ( We used raw mixed nuts and ground in the Vitamix but you can use any pre made nut butter)
• 1/2 cup coconut sugar
• 1 egg
• 1/2 cup unsweetened cocoa powder 
• 1 teaspoon baking soda 
• 1 teaspoon peppermint extract or 5 drops Young Living peppermint essential oil found here

Directions:

Preheat oven to 350 degrees 

Grind enough nuts to make one cup of nut butter

Combine cocoa  and baking soda in separate bowl

Beat egg in bowl

Add vanilla and coconut sugar

Add in nut butter and stir to combine

Add the cocoa and baking soda mix to wet ingredients half at a time

Once dough is formed roll into 1 in balls

Place dough on greased cookie sheet and press down with fork 

Bake for ten minutes

Enjoy!

Yours in Health & Happiness,

Lisa and Nichole

Blood Pressure Lowering Tea

Hibiscus tea is a traditional remedy for lowering blood pressure. In one study, drinking hibiscus tea for just 12 days reduced systolic pressure by an average 11.7 percent and diastolic pressure by 10.7 percent.  Lavender essential oil is an adaptogen which means it can assist the body when adapting to stress or imbalances. Lavender can be used for a variety of different things but it is great for calming down the body and nervous system which will help lower blood pressure. This is a great relaxing combination to enjoy any time of day.

*(This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.) 

Photo credit Michael and Megan Theriault 

Ingredients:

1 hibiscus tea bag

3 drops of lavender essential oil (only Young Living essential oil can be safely ingested we do not recommend making this with any other brand essential oil) 

1 cup boiling water

1 tbs raw honey

Directions:

1- Boil tea water

2- Steep the tea bag and add additional ingredients 

Yours in Health & Happiness,

Lisa and Nichole