 Most people have in mind when the new year begins it means starting fresh or lets start that diet and change our habits. The easiest way is to start small. Take baby steps. Your changing your way of eating long term not short term. Here are some easy steps to follow to get you on track:
1. Drink water instead of high sugar drinks – Stay away from carbonated drinks and stick with water 2. Try to eat healthy meals at home instead of going out to eat – eating clean at home is healthier than heading to a restaurant where not-so-healthy ingredients are used 3. When grocery shopping, read labels – make sure your not buying ingredients with additives 4. Use smaller plates – make sure you're controlling your portions and not eating more than what is recommended
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 The Holidays are HERE! And your contemplating on taking a break from healthy eating. I am here to tell you that you don’t have to. Let me suggest a Butternut Squash or Pumpkin Soup made with chicken or vegetable base to start and finished with coconut cream and Vegan butter substitute. Honestly I make this every Friday for a Jewish Family that brought this delicious recipe into play. Not only do our clients learn from us, we also learn from them. Family recipes are popular around the Holidays. People tend to prepare comfort food verses healthy food. I specifically remembered being challenged by one of my Clients to make a Healthy Thanksgiving dinner with no preservatives, no sugar and fresh ingredients. Nothing from a can, nothing powdered and absolutely no boxed ingredients. I made a huge Lemon Herb Turkey accompanied by giblet gravy, Haricot Verts, Sweet Potatoes flavored with Orange and Stevia, and also Cranberry with no sugar, just stevia, fresh squeezed orange juice and zest and spices. I do remember also adding garlic infused Yukon mashed potatoes and ghee. I thickened the gravy with 1 teaspoon of Tapioca Starch and added giblets from the turkey. Delish!
Do the Holidays mean “Automatic Weight Gain” to You? If they do, you are among the many who simply accept that they’ll gain 10 to 20 pounds during the next two months. I want to point out that it doesn’t need to happen to you! You may want to consider just WHY those sweets and other delicacies, not normally available to you during the rest of the year, are too tempting to pass up at this particular time.
 During this time of year I'm always looking to more earthy, heartier, rustic dishes to warm body and soul. Chestnuts similar mushrooms not only pair nicely with many wines but also contain great benefits. Including folate which you find in leafy greens as well as a good source of fats the body needs. Check out the additional vitamins and minerals chestnuts provide below and enjoy your winter celebrating.
https://www.nutrition-and-you.com/chestnuts.html  1. Preheat oven to 400°F. Coat a 2 quart baking dish with coconut oil
2. Prepare the mushroom soup and friend onions – recipes below 3. Wash and trim about 2lbs fresh green beans (optional: shred in food processor for French style beans) 4.Place green beans in a pot and cover with soup. Simmer for 10min until beans are softened. Pour into baking dish and top with onions. 5. Bake 15min Healthier Fried onions 3 tablespoons coconut oil ¼ cup non daity milk unsweetened 1 sweet onion, thinly sliced ½ teaspoons salt + white pepper ¼ cup gluten-free flour mix (or use brown rice flour) 1 teaspoon paprika 1/2 teaspoon garlic powder Whisk flour, paprika, garlic powder, and salt in a shallow dish. Toss onions in flour – then dip in milk – then toss in flour again. Heat oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Vegan Cream of Mushroom Soup 1/4 cup avocado oil 1 medium onion, chopped 4 cloves garlic, chopped 3 large carrots, chopped 1 pound cremini mushrooms, roughly chopped 4-5 cups veg stock fresh thyme – just pull the leaves from a few stems 1 teaspoon freshly ground black pepper 1/2 cup raw cashews 2 tablespoons sweet rice flour –whisked with 1/4cp veg stock In a large pot sauté the onions in the oil until soft, about 5 to 10 minutes. Add the garlic, carrots, and half the mushrooms; sauté for a few minutes more.Add the stock, herbs, pepper, and salt. Simmer for 15min. Add the cashews and sweet rice flour and simmer another 15min. With an immersion hand blender, blend until smooth and creamy. Add the other half of the chopped mushrooms and simmer 10 more min. Fall is here!
When cooking with seasonal produce you get the best nutritional value! For this season you will be seeing me incorporate more apples, beets, cranberries, all squash items and sweet potatoes into your weekly meals. Here is an easy fall recipe for those looking for a healthy simple seasonal recipe. 1. Stick with a healthy routine during the week. 2. Try to cut back on alcohol from Sunday-Thursday. 3. Eat healthy foods before the event, so you’re not starving when you get there. 4. Drink a glass of water in between alcoholic drinks. (Good for the hangover too) 5. At events, eat only the foods you love. 6. Order lower calorie drinks. 7. Try to do physical activity before the event. 8. Live it up on the dance floor, you’ll be eating/drinking less and burning calories. 9. Select a smaller plate. 10. Get enough sleep during the week. With Halloween coming up and lots of parties coming together, W.H.E. wanted to come up with a Wickedly Healthy Cocktail! With Spooooky Blood Oranges!!!!!! - here is chef Sarah's recipe Ingredients: <Serves One> - 2 oz Blue Agave Silver Tequila - Juice from one lime, (approx 1 oz) - Juice from 2 Blood Oranges, (approx 3 oz) - 1 tsp Agave Nectur or Honey - Chili Sea Salt (Cayenne Spice & Sea Salt)  No matter if you’re a professional chef or just a single mother handling the household duties and the kids, food is the main staple of life. We all have the daily meals but sometimes constructing and laying out a meal game plan can be hard to figure out. First things first, the star of the meal. The star needs to be some great protein like a whole chicken, a succulent steak, a meaty filet of fish, or for all you veggies, some really flavorful beans or vegetarian casserole.
My husband and I just got back from our Summer vacation- a three-week road trip that took us through the California redwoods, the city of Portland, the Olympic national park in in northern Washington and down the entire Oregon Coast. We stayed with friends and family along the way, but we also did about a week and half’s worth of camping. One of our goals for any vacation we go on is to eat as well as we can (and we certainly did a lot of that in Portland!) So I take my camping meal prep seriously. It has to taste great of course, but it shouldn’t be to hard to cook or clean up after (I mean, I am on vacation here!). So, I put together a quick list of some tips to help you execute some great meals during your summer camping trips.
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