1 cup organic almonds
4 cups pure water
1 tsp vanilla extract (optional)
stevia to taste (optional) or 2 dates
1 nut milk bag
Put almonds, water, vanilla, and stevia in a blender. Blend on high speed until well blended and smooth.
pour through a nut bag or cheese cloth into pitcher and squeeze. The milk will keep well in the fridge up to 4 days.
Fresh. Raw. Homemade. Awesome!
When clients ask me what they shouldn’t eat, my answer usually goes something like this;
“You know what you shouldn’t eat, my job is to tell you what you should eat.”
Some how with old and young alike the minute you say no to something, that’s the very thing they want, and they want it bad!!
My advice to parents, husbands and wives is to accentuate the positive. Instead of telling your loved ones to put down the cookies and chips, offer up their favorite veggies and fruits.
I actually learned this lesson the hard way. Back in the day, I freaked out when I saw my kids, or any kids for that matter eating sugar, high fructose corn syrup, blue ices, and other chemically laden things.
My reactions backfired big time. My children told me, as they got older, about how they used to stuff themselves with sugar (and everything else I said not to eat) when the opportunity came up.
It is so much more effective to focus on what you can say yes to, in a positive non-reactive way.
A little bit of psychology goes a long way. Instead of saying “I am not buying sugar cereal it’s poisonous!” You can say “Oh we ran out of that, try this…..”
If a child asks for something you do not want them to have, you can firmly say ” That is not one of our choices today. You can choose A or B.” Let them choose from 2 or 3 healthy options that they like.
I also want to suggest good old bribery to get your kids to try new vegetables and healthy foods they’re not used to. It takes 3 times for a child to be exposed to a new food and for them to like it. So write down each time they try something new. After 15 times of trying new foods, buy them an agreed upon gift. It can be inexpensive and small.
I’ve been seeing amazing things happen with these simple guidelines. Children who only ate chicken nuggets and noodles are now eating broccoli, string beans and asparagus, and they love it!
Do you have any good ways to coax a picky eater? Share with us in the comments below.
A young mother gives birth. She knows this child well. This baby kicked and moved about and the mother understood the child’s special energy. Sometimes, between the 1st and 4th birthday typically, some children receive a dreaded diagnosis of a spectrum disorder.
The feelings a mother has at a time like this are fear, and worry, maybe panic. The beautiful “Welcome to Holland” story says it like no other.
I love this mom’s analogy. She describes having a child with a disability like planning a trip to Italy but ending up in Holland. It’s not bad, it’s just different. It’s not what you were expecting and now you have to navigate this new place with no itinerary.
A health coach is like your travel agent/ concierge. We help you navigate Holland and help to make it the best trip ever.
(read “Welcome to Holland” HERE)
I am guessing that a lot of parents would like to take back the responsibility and control of their child’s situation. That is where we come in. Those of you who have been reading my blog know I believe very strongly that the brain and gut are totally linked together. We work to help with the challenges of diet change and behavioral issues. The results, healing and behavoiral changes have been astounding. We begin with the following challenges.
Challenge #1– knowing what you can and cannot eat.
What really happens; often when people begin they look at a long laundry list of stuff they can’t eat. So they feel deprived, confused and HUNGRY.
What a Coach does; We help navigate the whole landscape of new foods. We translate old unhealthy choices into healthful ones. We menu plan and answer questions in emails and emergency texts from the grocery store. We help to create substitutes for favorite foods that are delicious, satisfying and easy.
Challenge #2- slowly incorporating different ways to detoxify and change the digestion.
What really happens; people take on these tasks and they start to feel like it’s a full time job.
What a Coach does; We help develop a doable routine that is fun and easy.
Challenge #3-rebuilding gut flora;
What really happens; every member in the family, because of the changes being implemented, feels the resistance.
What a Coach does; We try to meet the emotional needs of all family members and give support with solutions that become part of day-to-day life.
Yes there are challenges, but with the right support a parent can meet them with a smile, and take back control of their child’s health and healing. One of my favorite Client Mom’s recently told me “Had I known how easy my life was going to be, I would have welcomed the challenges with open arms!”
While doing some research on weight problems and Paleo, I came across a brilliant man. His website is www.jackkruse.com. This man is a neurosurgeon and used to be a dentist; he is also a Paleo Health Coach. Dr. Kruse used to weigh 350 lbs. He lost the weight and kept it off for over 5 Years. I have studied his hypothesis and listened to many hours of webinars that talk about his answer. It’s awesome!
The answer, he claims, is leptin resistance. He has proven over and over with patients and readers of his blog, that resetting leptin, the master hormone, and increasing leptin sensitivity not only cures obesity, but Leptin resistance makes us more susceptible to every other health issue related to inflammation in the body;
According to Dr. Kruse 68 percent of people who go on a Paleo template do well. The rest are leptin resistant, can’t seem to lose weight and sometimes gain. He says it is all simple biology
(not really so simple).
This is where his Leptin reset works its magic. I have seen this over and over in my own practice. I have clients who follow the Paleo template and can’t lose a pound! Now I understand why and I can guide them correctly.
Dr. Jack Kruses’ Paleo reset takes about 6-8 weeks, Unless a person is severely leptin resistant then it takes longer. If you transition onto a Paleo diet, he claims you will never have to “diet” again!! Well for someone like me who has tried virtually everything, that is an exciting thought!
I am doing the leptin reset right now, I will let you know how it goes. I will keep you posted along the way! Wish me luck.
Each year spring rolls around and I just want to purge; My house gets cleaned in a big ‘vacuum out the dust under the fridge’ kind of way. My clothes get sorted out. The best thing that happens is that I start craving green leafy vegetables and wheatgrass.
Our bodies have an internal clock that knows spring is here. Dr. John Douillard says if you detox in the spring, you won’t get sick the following winter. That word “detox” is loaded these days. My clients will call me and insist I give them a good detox. Every magazine has articles on detoxing. What is goin’ on?!
This is the bottom line; your body knows just how to accomplish this task. It does it on a daily basis. If we consistently eat good quality, fresh, unprocessed foods and drink lots of pure water that detox system will be free to work its magic. Yup that’s all you have to do. No torturous crazy protocols of lemonade only. Eating in season helps too. Fresh young greens come up in spring so eat up! Eating things that are in season is always a good idea.
Getting an enzyme rich veggie juice from one of the beautiful Juice bars that are popping up is always a great idea, but according to Courtney Rubin in Marie Claire Magazine it may be wise to skip the “juice fast”. “One expert calls juice cleanses ‘the perfect pathway to disordered eating”, with an alarming power to seduce otherwise healthy women.”
Juice cleanses have become uber trendy, that’s for sure. “Even Starbucks has expanded into Juices. And as interest in them peaks, public health professionals and doctors are dealing with the fallout; an epidemic of malnourished, run-down young women- Juicerexics- some of whom have stumbled into full-fledged anorexia or bulimia.”
“Of most concern? For women already in the throes of anorexia or bulimia, juice fasts provide a great cover….. People say, ‘oh, good for you. That’s so healthy.’ It’s society’s most accepted form of eating disorder.”
The best situation I have seen is at a beautiful Juice bar called Jus by Julie, which has recently expanded to a second Brooklyn location, and a third location in Cederhurst, NY. Julie Maleh is a Certified Health Coach and is very “Hands on” with her clients. She described to me how she monitors her clients closely when they do a cleanse.
“I do not allow the young teens to do a full juice fast. I insist they incorporate the juices into their lives and have at least 1 meal. None of my clients are permitted to do consecutive cleanses. Three days is the maximum, then they incorporate the juices into their daily life. I like them to wait a month to do another 3 day cleanse, I am very strict! I monitor everyone to avoid these problems. I am 100% on top of it.”
Go Julie!!
Stephanie Zakay the Pure Juice Cleanse proprietor is also totally on it with guiding her clients. Her main goal is to encourage people to get more fruits and vegetables into their daily routine. “People that come to me use the cleanse as a way of making a commitment to a new way of eating and say good-bye to the processed junk foods they were putting into their body.”
With responsible guidance like Stephanie and Julie provide, the safety and benefit of juice is fully realized.
Paleo Egg Muffins
These delicious muffins can be used for a convenient breakfast on the go, lunch or a delicious snack. Each time you make them you can try different vegetable/meat combos or different herbs and spices and never get bored. Get creative and Enjoy!
Ingredients
▪ 1 lb ground sausage (pasture-raised, organic if possible)
– or 2 cups of chopped vegetables.(broccoli, onions, mushrooms, peppers, or any veggies you like)
– or a combo of meat and veggies.
▪ 1 dozen eggs
▪ ghee, coconut oil or other fat of choice
▪ salt and pepper to taste
Instructions
Okay people, listen up!!! In the past week alone I have read 3 Paleo-bashing articles. The science is out there but there are people who are tenaciously holding on to a set of conventional principles that don’t seem to be working. With animal protein and saturated fat being villainized and whole grains becoming “health food” Americans have become fatter, sicker and more unhealthy than ever.
If you would like the studies and science behind Paleo please go to www.chriskresser.com and www.robbwolf.com. These two are biochemist researchers who are on the cutting edge, and get down and nerdy with the science . Or read Rob Wolf’s book “The Paleo Solution”. I follow them regularly to get the latest studies and reports.
All I have, which is nothin’ to sneeze at, is results. I coach many clients with a ‘Paleo template’ Diet, which is a more individualized version of a Paleo diet. Here are the results I have personally witnessed in my practice, thank God;
Before my eyes I see people healing from the most serious mental and physical illnesses. It is miraculous. Food is powerful! I’ve personally seen crazy results, documented in my blood work. Back in the day, I was a dedicated vegan. I would cry to my doctor because I had so many numbers in my blood test results that were way off. “But Doctor,” I would say, “I eat perfectly!! No animal protein, kale, seaweed, pure vegetable and nut oils, and organic whole grains! How can that be?! ”They always blamed it on my genes. How ironic.
Fast forward many years……. 6 months after changing to a Paleo Diet. Perfect blood test. Miraculous!!! You can’t argue with the proof. Please check out this video of a doctor who healed her MS by eating this way.
One claim is that the Paleo diet promotes obscene amounts of meat eating. The truth is; the Paleo diet recommends 1/3 protein and 2/3 veggies on your plate. Paleo is a huge part of the natural foods revolution. They recommend eating the best quality food you can find; Organic, grassfed, and local. No processed junk foods.
These articles claim that we need grains, beans and legumes in our diets. Paleo doesn’t agree. All the nutrients in those things are found in greater amounts in animal protein, fruits and vegetables. The anti-nutrients (phytates) found in whole grains, beans and legumes can actually create mineral deficiencies over time.`They also damage the balance of good bacteria or probiotics in the gut, as well as the gut wall.
They claim that the Paleo diet has too much saturated fat. They have not caught on to the fact that saturated fat is actually good for us! Watch the movie “Fatheads” and you will see the other side of the story. Or watch this clip on my website.
Even though those articles were so negative towards Paleo , in the comments below the articles you can see the huge amount of healing that is going on with the Paleo diet. People are respectfully writing in about how they have healed everything from stomach aches to celiac disease to crone’s disease. Nice.
I don’t mind if people don’t want to eat “Paleo”. It’s a choice we all have. But the fact that so many people are doing so well on it, does say a lot.
-Does your child ask for sweet foods all the time?
-Does she have meltdowns that end in tantrums or tears?
-Is he impulsive, restless, and wildly dramatic or talk a lot and fast?
– Does your child have a hard time paying attention or lock in on a task and then forget to do anything else?
-Does she cry easily and frequently?
– Is he moody and exhibit low self-esteem?
-Does your child have a lot of allergies, or persistent ear infections? Is he overweight?
All of these things may sound like normal childhood behavior, or everyday life. “Mood swings, inability to concentrate, temper tantrums, and the most significant-low self-esteem are all the affects of too much sugar in your child’s diet.” Says Kathleen DesMaisons author of Little Sugar Addicts.
Knowing how horrible sugar is for us, and especially our children, makes me want to jump up and down and shout “STOP GIVING THEM SUGAR!!!” Also knowing that will not help the situation and that a softer approach is always better, I try to contain myself and help those who are ready to be helped. I know how difficult it can be, so no judgement. Just a little education ;).
Little children don’t handle or process sugar the same way as an adult. You may be surprised at how strong an effect a small amount of sugar has on a child’s body. “ If you have an adult who drinks a 12 ounce can of soda (40 grams of sugar)”, explains DesMaisons “they are having one gram of sugar per four pounds of body weight. But if you give a can of soda to a 40 pound child, the dose relationship is very different. For a child that is the equivalent of four cans or a six pack”!!!
What does sugar do to kids? It effects their brains and bodies, blood sugar, serotonin and beta endorphin levels.
Serotonin is affected by sugar. “ Serotonin is a chemical that quiets the brain,” writes DesMaisons. It makes us have a feeling of well being and peacefulness. “Sugar sensitive children have lower levels of serotonin than other children.” By changing diet, these levels can be raised, creating more self-confident, in-control children with a much happier outlook.
Beta-endorphins, DesMaisons calls “ the brains own pain killer”. Children who are sugar sensitive are much more sensitive towards physical and emotional pain. Children who eat too much sugar tend to feel inadequate and unworthy, even if they are smart”, once the sugar wears off.
From all the research I have read over many years, I can say with confidence that the precursor to all addiction is sugar.
Researcher Dr. Robert Lustig says sugar is as addictive as cocaine according to brain scans.
Kiber Stanhope, a biologist at the State University of California Davis, believes that a calorie is not just a calorie and over consumption of high fructose corn syrup increases the same risks as sugar.
In his article in the Huffington post Dr. Mark Hyman wrote “people can be biologically addicted to sugar in the same way we can be addicted to heroin, cocaine or nicotine. Binging and addictive behaviors are eerily similar in alcoholics and sugar addicts. In fact most recovering alcoholics often switch to another easily available drug: Sugar.”
For those with personal struggles with food addiction, remember it is not a moral failing or lack of will power. There is help available.
In my practice I see many children. I have witnessed the huge change in their self-esteem and confidence when they are taken off sugar. I am here to tell you it’s not impossible!! Many parents are seeking help and the results are astounding!! Teachers are the first to comment. “ He’s a different child, so focused and calm.”
These are results that make my heart sing!! I have clients as young as 6 years of age who proudly proclaim “I don’t eat that, its not healthy!” When they are offered sugar laden treats. They influence their peers and become empowered to make good choices.
DesMaisons has seven steps to fight sugar and its effects:
1.Eat breakfast with protein: and do it within the first hour of waking, to beat a drop in blood sugar.
2.Make connections between food and mood. Never reward a child with food-especially sweets.
3.Change snacks. Children under the age of 18 should eat every 3 hours to avoid a drop in blood sugar. In addition to good, well-balanced meals, your child should get several high-protein snacks throughout the day.
4.Eat protein lunches. Foods like poultry and meats, eggs and nuts are all essentials.
5. Cut any white flour breads and pastas from your diet.
6.Take out the sugar. (“Notice that taking out sugar is not step one. It is step six,”)
7.Take care of life. Relax have fun and spend time with your family.
3 organic eggs
1 cup raw almond butter
1/4 cup coconut oil
1 tsp lemon juice
1/2 tsp baking soda
1/8 tsp salt
1 beaten egg to brush tops of buns
sesame seeds
-Preheat oven to 350 degrees F
-Mix together eggs and lemon juice until whipped and frothy
-add the almond butter and coconut oil. Mix well.
-add baking soda and salt. Mix well
-spoon batter onto parchment lined tray so it makes slider buns, 1-1.5 ” wide.(They get bigger)
-Brush each with egg and sprinkle sesame seeds on top.
-Bake for 12 minutes or until a toothpick comes out clean
These buns are so light and delicious!! Enjoy!!
This is a delicious pudding that helps curb your appetite. It is a great weight loss aid because Chia seeds help prevent the absorption of some of the calories we eat.
Chia seed are also very nutritious. Read 10 Reasons to Eat Chia Seeds.
I am presenting 2 variations, but change it up and have fun!
1) Chocolate
1/4 cup raw organic chia seeds
1 cup unsweetened almond milk
1 tsp raw cacao powder
stevia to sweeten
– Mix almond milk, cacao and stevia.
-stir in chia seeds
-let stand for 10-15 minutes
-mix again
-enjoy!
2) vanilla
1/4 cup raw organic chia seeds
1 cup unsweetened almond milk
1 tsp vanilla extract (gluten free)
1/2 tsp ceylon cinnamon
stevia to sweeten
-mix all ingredients except chia seeds
-stir in chia seeds
-let stand 10-15 minutes
-mix again
-enjoy!!
