I learned this recipe years ago when I was on bike tour at , laid over in San Louise Obispo for the winter. I was enjoying the hard life of working at a Vegan cafe, riding my bike to the beach and picking avocados or oranges on the way, and enjoying hiking and camping along the California coast.
In fact the day i left SLO a friend from the cafe packed me up an entire chocolate avocado pie with walnut crust which was perfect fuel for long distance cycling and was eaten in much exuberance over the next 24 hours.
I have since adapted this recipe to include less sugar and is my go-to healthy dessert. Filled with flavor, low sugar and deeply satiating from the healthy fat. Makes it a no-brainer. The rebel in me delights in cheating my sugar cravings with a healthy bait and switch approach that gives my body nutrition while skipping that feeling of deprivation or missing out. psh, you'll wish this was on the menu when you go out to a restaurant.
Pistachio almond mousse
2 tsp organic almond extract
1 Tablespoon Maca powder
2 Tablespoons coconut oil
25 drops Stevia
2 tsp vanilla extract
4 Tablespoons cocoa powder or carob or a ratio of both
2 Tablespoons coconut oil
20-30 drops of liquid stevia. 20 feels like dark chocolate, barely sweet. I don't recommend doing 40, stevia gets weird when you add too much.
These two are made the same way.
Everything goes into the food processor. Serve in a small ramekin or bowl.
p.s. Sometimes I add grass fed collagen powder for a boost of protein. :)
Garnish with coconut flakes, chopped almonds, pistachios , mulberries , dash of cinnamon, or ginger powder. the possibilities are endless. I invite you to play!
Hey Wellness warriors,
I am excited to share with you a sneak into my group coaching program. This recipe has been a staple for clients in every program I've taught and even dates back to my personal chef days.
I hope it inspires you to make healthy choices for a busy life.
1/4 c Almond butter
1/4 c maple syrup
1/3 c dried fruit
1.5 c rolled oats
1 c packed dates
1/2 c walnuts or almonds
splash of vanilla
Megan Davies of Tigress Coaching provides mindset and nutritional coaching. Megan uses a unique approach by combining online cooking programs with deep mindset coaching that empowers you to make healthy, simple and get out of your own way. Her focus is on rewiring our relationship to food and ultimately ourselves.
Connect with her by sending at email to firstname.lastname@example.org to book your complimentary coaching session.
In this recipe I've used a one to one ratio of water to broth, adjust your other ingredients as needed. This yields about 2 cups of matcha broth late'.
I have been riding the bone broth train for years and won't be getting off !! Here is why..
Bone broth is essentially liquid nutrition with a great amino acid profile, rich in collagen and many other minerals(phosphorus, magnesium, calcium, silicon and sulfur to name a few). It is used to break fasts as an easily digestible nutrient-dense fuel and rich in Glycine.
Why do we need glycine?
To start, glycine is an amino acid, we need those to run our beautiful machines and repair our bodies. Amino acids are the building blocks of protein, remember?
Glycine is typically found in the bones, ligaments and connective tissues of animals-hence bone broth being a great source of it.
From the research I found, we typically get 1.5-3 grams of glycine per day from our diet and our body produces 3 grams per day. This means we are about 5 grams short of our daily amount of glycine and here why we should supplement.
Bone broth has been used normalize blood sugar, heal ulcers, repair the mucosal lining of your intestines, help relieve joint pain and speed up recovery. Its also considered a beauty food due to it's collagen content, bone broth can help repair your skin(stretch marks, celulite, acne, complexion.
Most importantly!! Glycine is a neurotransmitter and keeps our brain calm and has science backing it for improvement in a few mental health imbalances like depression.
As a pre-work out, bone broth is kick a** because glycine helps sythesize creatine, which is how your muscles build mass and gain strength. Booya!
I feel strong during my morning work outs and I never get the work out "bonk". I find this matcha broth late is a great breakfast or pre-work out due to its nutrient profile and digestibility. Try it out and let me know what you think in the comments!
I hope this inspires you to add bone broth to your weekly routine and really soak in the benefits!
Hey there! Vlog post today on nutrient dense foods to support your brain and my tips for work life balance.
This video includes:
I love lentils more then most people. When I used to be Vegan in my early twenties they were a staple in my life and I fell in love with how great they made me feel and how long I stayed full.
Legumes and beans have a great ratio of protein to fiber and complex carbs to keep you full. They burn slowly so its great for a preworkout meal.
I see athletes using white carbs which just burn like paper and are lacking the nutrition to carry you powerfully through the finish line. .
One of my fav combos is adding an egg or two to this lentil salad. Another slow burner.
Fuel yourself well and move your body to keep your mental health on point.
This is always a go to for potlucks and is even more incredible over a bed of arugula.
This is one of my favorite recipes from My New Roots blog and amazing artist/nutritionist Sarah Britton.
The best lentil salad ever
I've been participating in sober September with some friends. I haven't been doing the best job. I will say that I have spent all of September alcohol fee. Caffeine free? Definitely not.
I did start examining my habits and began to notice the conversation I was having in my head. Before I would start to make my coffee or tea I would say I need this, I'm really tired I need some matcha..or coffee whatever it is.
I am grateful for this experiment as it gave me an opportunity to examine my mindset and my personal messaging.
When I say personal messaging I am referring to the daily mantras and the messages that you repeat to yourself over and over again.
I started paying attention to what other people are saying to themselves. "I have a terrible memory, I can't remember a thing." How many times have you said that to yourself this week and how many times has it been true?
Our thoughts program our mindset and our actions.
Our family, friends and loved ones can project onto us a story and we can accept or reject it as part of our identity and personal messaging. Has your parent told you repeatedly that you are irresponsible and you start thinking that you are irresponsible then before you know it. You're late all the time, loosing things,not getting back to people...let me say it again.
Our thoughts program our mindset and our actions.
I was listing to a podcast recently and one of my favorite people of influence Sean Croxton was speaking of mindset. This is a major theme in most of his interviews which I am just so fascinated with. Sean speaks with Dr. Srini Pillay about talking to yourself in the third person and how powerful this can be. He uses this technique during his fitness class that he is chanting to himself "I am effing unstoppable!"I am effing unstoppable" the advice of Tony Robins. Hes repeating this to himself as he is doing his cardio chanting constantly motivating self talk.
I really like this and have had great results trying this out. I'm a believer that you've got to be on your own Team.
In the moments when I am experiencing self doubt or feeling tired. I take this as an opportunity to stop saying "I am so tired" or whatever your story is. This is a feeling and feelings can be changed. I no longer say I'm really tired. I notice and I ask myself why and what can I do to feel differently. Saying I am so tired puts me into a victim mindset and it also makes me more tired.
In a lot of ways this experience was a mental cleanse.
If you started your day thinking man, I really don't want to go to work, eff my boss, I can't stand my co-worker..
When you get to work how are you feeling?
What if you were open to being wrong? Maybe I can't get along with my co-worker because in their life they are just really lonely and overworked. Maybe I can find time to validate them or to smile at them today. In supporting them you are creating a better work environment for them and yourself.
Your own thoughts affect others around you and are in fact changing the world. I'd love to hear from you in the comments below. How did a mental state you were in either frustrated/impatient/rushed affect the next part of your day?
If you were centered/calm and feeling generous how did that affect your day?
Winter is time for inner reflection and community. The lack of sun brings a different type of warmth. I find this is best supported by longer hugs, warming spices added to our food and abundant potlucks filled with laughter and love. In winter, the trees and plants draw their energy inward and downward. We should also slow down to be in tune with nature’s natural rhythms. I believe harmonious balance can be found by waiting and listening to your inner voice and drawing that warmth outward to your environment. I encourage my clients to be in tune with one’s self through journaling, practicing mindfulness daily, and tapping into a healthy supportive community. It is through these processes that we can begin to warm and heal ourselves, in part, by healing others as well.
In fact, there have been studies done that show being a part of an active community can lead to a longer healthier life. Lisa Rankin MD has completely changed the concept of her medical practice with this in mind. She now approaches medical issues in a way that allows the body to heal itself. This is best done with love and faith, which may be lacking in these modern times.
You can pick up Lisa Rankin’s book Mind over medicine: Scientific Proof that you can heal yourself. Dr. Rankin uses the example of a small community of Italian immigrants living in Rossetto, Pensylvania to help demonstrate this. This community had caught the eye of a cardiologist vacationing in the area who became obsessed with finding the secret to why this community had half the rate of heart disease as the rest of the surrounding community. While doing his research he found their diet consisted of pasta, pizza, all too much wine and lard laden meatballs. They tracked other immigrants in America who had originated from the same town in Italy and they had the same high rate of heart disease as the rest of the country. (This was in the 60s when heart disease was at it’s peak.)
The final conclusion was that the people of Rossetto lived longer and had half the rate of heart disease because no one was lonely. After work they often stopped by a friend or family member’s house with no prior appointment. This would be done over a shared meal and some wine, but it would not be long before another person would join – their “open door” policy welcomed everyone. Although they were heavy smokers and wine drinkers, they also worked long and demanding days. The women worked at a blouse factory and the men worked in the rock quarry. What is most important to take away from this though, is the fact that they lived in multi-generational communities that they actively participated in. Another example being, when a child had to be watched short notice, simply ask the neighbors. Know that all good things must be reciprocated though. The community would come together to support and help anyone down on their luck. The love within community caused it to thrive.
Love is best shared and I think this study is so dear to my heart for just that reason. Try to make the effort to share your love this winter and I am sure it will help you to stay warm during these chilly days. Living in a fast paced environment, it can become easy to distance ourselves from the strong values of community and love without even noticing it. Our lifestyle can contribute to a chronic stress response that suppresses the immune system and makes us susceptible to illness. This is why we need love and support to be the foundation of how we live. Use focused intention when communicating with another person instead of simply trying to get the message across. Next time, give your loved one a call or write them a personal letter instead of the quickly scribbled text we are all too familiar with.
I try to lead by example and call my family more as they don’t live close and my Grandparents are aging. I’m realizing how important it is to work at maintaining relationships. I encourage all of you to think of love, connection and community as a living food that nourishes you.
Embrace this winter with the primary need to connect. Offer a friend a hand massage and your best listening ears, go for a walk with a dog (if you don’t have one invite a friend who does), take a bath, smile at a parent lovin’ on their child, organize a craft night or instigate a hug quota and tell people about it!
We can learn an easy lesson from the people of Rossetto. Together, we can fight loneliness in a city that might give us the illusion that we are more connected than we think. Let us integrate love as a priority into our lives. How much love have you gotten in the last week? Better yet, this month or year? Remember: the best way to find more love in your life is to spread it.
If you like my approach and above are typical homework assignments from me as your health coach