by Heather | Sep 14, 2019 | gluten free, recipe, Uncategorized
Is this trail mix or is this granola? Either way, it’s DELICIOUS.
Your home is going to smell AMAZING while this is in the oven. Warning: it’s addicting. Be sure to exercise portion control with this healthy snack.
1 cup raw mixed nuts (walnuts, pecans, cashews, hazelnuts)
1 cup raw slivered almonds
½ cup pumpkin or sunflower seeds
¼ cup coconut oil, melted
¼ cup maple syrup
1 tsp vanilla
½ cup unsweetened flaked coconut
1 cup dried cherries, blueberries or cranberries
¼ tsp sea salt
(optional: 2 tsp pumpkin pie spice)
Preheat your oven to 325 degrees and line 1 or 2 baking sheets (depending on their size) with parchment paper.
In a large bowl, mix the nuts, almonds and pumpkin seeds. Set aside.
In a small bowl, combine the coconut oil, maple syrup and vanilla extract. Pour over the nuts and mix well. Add the optional pumpkin pie spice and mix again, till everything is evenly coated.
Spread the nuts on the baking sheet(s) and sprinkle salt over the top of the mixture. Bake for 15 minutes.
Remove from the oven and stir the nuts to make sure they toast evenly. Bake for another 15 minutes and remove from the oven. Stir again, adding the coconut flakes. Bake for another 10 minutes to toast the coconut.
Remove from the oven for a final time, and let cool. Mix in the berries and store in an airtight container.
by Heather | Dec 17, 2018 | fruit, gluten free, paleo, protein, recipe, vegan, whole 30
Monkey Breakfast Mix
Ingredients:
1 sliced banana
1/4 C blueberries
1/4 C cashews or walnuts
1 Tbsp almond butter
spinkle of cinnamon
coconut flakes
Directions:
slice banana into bowl and add blueberries & nuts. Top with almond butter, cinnamon and coconut flakes. Mix and enjoy!
by Heather | Sep 24, 2018 | challenges, vegan, vegetarian
The Amazing One Day “Detox” Challenge!
Ever feel like you want to give your body a fresh start or a little extra boost? What about clear out that head fog? Or get rid of that extra bloating?
When you’re feeling that way, it sounds like the PERFECT day to do a 24 hour fruit and veggie detox! I always feel amazing and rejuvenated after flooding my body with so many vitamins, minerals, and micronutrients.
Not only that- but it’s also about what you’re NOT putting into your body (caffeine, dairy, animal protein, gluten, etc.) It gives your digestive system a chance to rest.
This week, your challenge is a simple 1-Day Detox! Pick a day when you will eat a plant-based diet: plenty of veggies and fruits with NO ADDED PROTEIN.
You can do salads and fresh juices…. or steam, bake, roast, or stir-fry! For dressings, try using healthy fats like avocado and olive oil, or a 
combo, it’s your pick!
One big benefit of doing a 1-day detox is to be mindful when it comes to how your thoughts – and your body – respond over the course of the day.
Do you feel energized or tired? (A little tired is normal DURING the detox… the following day should be a different story!)
Do you notice the voice in your head start to rebel? What does it say to you? If you listen with detachment, you might pick up important information about your relationship with certain kinds of foods.
Stumped about what to eat? Don’t overthink it! Here’s a sample 1-day detox to get some ideas flowing:
● Upon rising: Morning Mojo! Grab your favorite mug and fill it with purified room-temp water, 1/4 fresh squeezed lemon juice and a pinch of cayenne pepper
● Breakfast: Your favorite green juice or smoothie (no dairy)
● Mid morning: Herbal tea with an apple & almond butter
● Lunch: A lettuce wrap with avocado and loaded up with veggies
● Midafternoon: Herbal tea with some fresh cut veggies
● Dinner: A big salad loaded with veggies and fresh-squeezed lemon for dressing, or a soup such as gazpacho
● Before bed: Herbal tea
Don’t plan a strenuous workout for your detox day, as you might notice your energy isn’t as robust as on days you eat your normal diet.
What day this week will YOU do a plant-based detox? Have you done them before?
by Heather | Mar 12, 2018 | cooking, fruit, general health, grains
FIBER CHALLENGE!
This week we’re going to focus on making sure you have enough BULK in your diet! That’s right, we’re going to make sure we get enough fiber EVERY SINGLE DAY!
There are so many great reasons to eat enough fiber, but first, let’s go over the kinds of fiber.
First, there’s soluble fiber, which dissolves in water. It forms a gel-like material that helps lower your blood cholesterol and glucose levels. It’s found legumes, oats, citrus fruits, psyllium, barley, and apples.
Next, there’s insoluble fiber, which is the kind that keeps your internal plumbing humming by helping to boost your digestive system. You 
can find this kind of fiber in whole wheat flour, bran, beans, nuts, vegetables like cauliflower, green beans, and potatoes.
How much do you need every day? According to the Institute of Medicine, women need 25 grams of fiber daily while men need 38 grams. Most of us only get around 15 grams.
(Want to know how much fiber is in foods? Check out this Fiber-o-meter from WebMD: https://www.webmd.com/diet/healthtool-fiber-meter)
Now, if you don’t eat much fiber, be careful to slowly increase the amount you get each day, so you can avoid getting gassy and feeling uncomfortable.
Also, it’s really important to make sure you drink enough water when you boost your fiber intake, because fiber absorbs water from your system.
Here are some great reasons you’ll want to make sure you get enough fiber in your diet:
● Keeps your bowels moving regularly.
● Reduces your risk of hemorrhoids and diverticular disease.
● Lowers your cholesterol.
● Controls your blood sugar levels.
● Keeps you feeling full, so you are apt to eat less.
● Provides “food” for the healthy bacteria living in your gut, promoting a healthy immune system.
Are you in for the FIBER challenge?? Let’s shoot for 25 grams (women) and 38 grams (for men) each day this week! Leave a note in the comments if you’re participating!
by Heather | Feb 28, 2016 | holiday, recipies
Spiced Mixed Nuts
3 Tbsp. extra virgin olive oil
2 cloves garlic, minced
1 tsp. wheat-free tamari sauce
½ tsp. ground cumin
1 tsp. curry powder
½ tsp. chipolte chili powder
1 cup whole almonds
1 cup whole hazelnuts
1 cup pecan halves
1 cup walnut halves
Preheat oven to 350°. In a heavy skillet, heat oil over medium heat. Sauté garlic for 20 seconds, stirring constantly so as not to burn. Add remaining spices and stir well. Then add nuts and mix well until all nuts are coated with spices. Transfer mixture to a baking sheet. Bake 15-20 minutes, stirring every 3-4 minutes to be sure all nuts are evenly baked and do not burn. Remove from oven and cool. Store in an airtight container. Now ENJOY!
Yours in good health,
Heather
Health Coach & AFAA Certified Personal Trainer
FitEffex@gmail.com
(508) 523-6143
