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Jump Start Your Health With A Plan and Get the Support You Need

Feeling a bit nervous with the holiday season now upon us?

I wrote some helpful tips and shared them on Vitacost.com in a guest post:

http://blog.vitacost.com/wellness/tis-the-season-for-sugar-how-to-ditch-cravings-stay-on-track.html

For more support, sign up for a single session jump start session with me. You will get my signature Yummy Good Eats E-cookbook and my 11-Day Signature System loaded with tons of healthy recipes, food diary, clean eating plan, awesome self-care and stress management toolkit. This plan will set you up for success not only during the holiday season, but all year round.

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Purchase the 11-Day as a DIY for $25 or get the Guide plus my e-cookbook and single session for $75. You are so worth it and it will make this holiday season easy breezy for you! XOXO

For more information, check out my Work with Me page: http://www.totalhealthcounseling.com/work-with-me/ or contact me directly at: totalhealthcounseling@gmail.com or 561.267.5369.

To your healthy life,

Pam

Roasted Garlic Hummus & Pine Nut Quinoa Tabouli

For so many years I was on diet, like every other woman in America. Can you relate to this? So finally, I found foods I could eat and not pack on the pounds. I could eat and not feel deprived. I could eat and have a sensational feeling running through my body plus get tons of nutrients and vitamins. And you know… I’m Health Coach, so I talk a lot about nutrients and vitamins – get used to it, haha Winking smile!

I grew up eating hummus and tabouli so making my own healthier versions is very special for me. Good news is, you can eat this food, ditch the diet mentality and feel your very best!

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Recipe – Roasted Garlic Hummus

Ingredients:

3 cups of cooked chickpeas

3 T. olive oil (Organic, First Cold-Pressed)

3 cloves of roasted garlic (how-to in steps)

1/8 t. each Sea salt and black pepper, plus more to taste

Method:

1. Preheat oven to 350.

2. Take a bulb of garlic, trim the excess layers off garlic, but leave bulb in tact. Cut off top of bulb so clove tops are trimmed.

3. Wrap garlic bulb in foil, then bake for 50 minutes.

3. Remove from oven, carefully remove foil, let cool.

4. Place chickpeas in bowl then mash with a fork, this will be chunky so mash to your desired consistency.

5. Add olive oil, roasted garlic, sea salt and black pepper. Mix all ingredients together.

6. Garnish with fresh chopped parsley.

7. Serve with freshly sliced veggies of choice (carrots, bell peppers, cucumber, your favorites!)

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Recipe – Pine Nut Quinoa Tabouli

Ingredients:

1 cup quinoa

2 cups water

2 T. olive oil (Organic, First Cold-Pressed)

1/4 c. fresh chopped parsley

1/4 c. toasted pine nuts

juice of half lemon

sea salt and black pepper, to taste

Method:

1. Rinse quinoa in fine mesh strainer until water runs clear, this will remove protective bitter coating called saponin.

2. Add quinoa and water to medium pot, bring water to boil, then turn down heat to low. Cover and simmer 15-20 minutes.

3. When water cooks off quinoa, remove from heat, allow to cool.

4. Toast pine nuts by heating a stainless steel frying pan on medium-high heat on stovetop. Allow pan to heat about 5 minutes.

5. Add pine nuts and continuously move pan to toss pine nuts. Cook 30 seconds to 1 minute to brown pine nuts, then add to quinoa.

6. Place quinoa and pine nuts in serving bowl and add olive oil, parsley, lemon, sea salt and black pepper. Toss well.

7. Season to taste, then serve at room temp or store covered in fridge. Tastes better when ingredients have a chance to marinate together.

8. Enjoy!

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YUM Smile

Have you made your own versions of foods you grew up eating? Please share a link in the comments below!!

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Classic Tasting Chocolate Chip Cookies

Who doesn’t love a good homemade chocolate chip cookie? I <3 cookies but my body is so sensitive that I can’t eat the classic version made with butter and white flour. Good thing there are other ingredients that can make a cookie that’s just as divine without the belly ache. These have a good amount of protein from the chickpeas, I imagine you can use any bean you have on hand. Pinto beans would make a pretty pink shaded cookie. This makes a small batch. This is my version of Donielle’s Gluten Free, Grain Free Chocolate Chip Cookie.

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Recipe (high protein, gluten free, dairy free) – Makes about 8 small cookies

Ingredients:

3/4 cup cooked chickpeas (rinse if using canned)

1/2 tsp. baking soda

pinch of sea salt

2 T. raw local honey

1/4 cup homemade pumpkin seed butter, check out my recipe (can use almond butter if you like)

1 tsp. vanilla extract

1/4 cup Enjoy Life chocolate chips (allergen-friendly, dairy, soy, and nut free)

Method:

1. Preheat oven to 350.

2. Pull out the food processor and add all ingredients except mini chocolate chips. Blend until smooth. Will need to pause and scrape down sides a few times (1-2 minutes of blending will do).

3. Remove batter from food processor and place into a bowl, add mini chocolate chips and mix to distribute chips.

4. Use small baking sheet and drop cookie batter by the spoonful, golfball size.

5. Place in oven and bake 15 minutes. I recommend baking so they are still soft, cookies will firm when they cool.

6. Enjoy!

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Serve up with a warm cup of tea! Glorious Smile

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Garlicky Kale Chips

Kale chips seem to be everywhere these days. I’ve seen a lot of recipes online and decided to start making them myself. I’m on my third batch of the week, yes they are that good!

These babies come together fairly quickly and go well with grilled fish or your favorite protein.

Krispy and Delish!

Kale is a highly nutritious bitter green vegetable. It’s got Vitamin A, C, K and several essential nutrients. Kale is also a great non-dairy source of Calcium! Bitter greens are beneficial to eat especially in the Spring time when people tend to get congestion and sinus infections. This will help keep your lungs clear so you can breath easier. Keep kale on your menu to help prevent cancer, diabetes, and heart disease!!

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Recipe – Makes 2 servings

Ingredients:

half bunch of kale (5 stems full of leaves)

1-2 T. olive oil

pinch of sea salt and black pepper

1/8 tsp. garlic powder

Method:

1. Preheat oven to 350.

2. Remove kale leaves from stems and wash thoroughly. You can chop or tear leaves off stem.

3. Shake water off as best you can. Place paper towel on baking sheet and put kale on top. Put more paper towels on top of kale and dry kale. Discard wet paper towels.

4. Drizzle olive oil on kale and sprinkle on spices. Using your clean hands, mix the oil and spices evenly until kale is well coated.

5. Bake for 8 minutes, remove from oven, turn over kale leaves and bake another 8-10 minutes.

6. Allow to cool a few minutes then serve.

7. Enjoy!

Yummy meal idea: serve with grilled fish.

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6th Annual FLIPANY FUN RUN

The 6th Annual FLIPANY Fun Run 5k/10k took place on Saturday, January 7, 2012. FLIPANY is the Florida Introduces Physical Activity and Nutrition to Youth Inc., organization and its Mission is to, “Provide affordable physical activity and nutrition programs to low-income youth and their families in South Florida.”

FLIPANY’s 6th Annual Fun Run is an official “Let’s Move Broward” event. It was held at the North Beach Park Boardwalk, 3601 N. Ocean Dr., Hollywood. The weather was perfect for a morning run! Many happy runners crossed the finish line then enjoyed the whole wheat pancake breakfast for post race fuel. Miami 93.9 provided music and gave away prizes. Dolphin Cheerleaders were at the event for photos. There were also kids activities at the Kids Zone sponsored by Funderdome. Read more