Enduralife Nutrition November Newsletter

Gratitude is the inward feeling of kindness received. Thankfulness is the natural impulse to express that feeling.  Thanksgiving is the following of that impulse.  

- Henry Van Dyke

Thanksgiving is my favorite time of the year.  I love getting together with family and friends and reflecting on things that we are thankful for.  This year, let's focus on avoiding stress from preparation of a huge meal, keep it simple, and slow down and consider how fortunate you are to get the opportunity to come together and celebrate all the many things that we have to be thankful for!

Thanksgiving is also the time of year when everyone starts to talk about holiday weight gain.  Here are a few of my favorite tips for a healthy Thanksgiving:

1.  Don't skip breakfast!  Jumpstarting your metabolism in the morning will help keep you satisfied, less likely to indulge in the unhealthy temptations or overeat by the time the holiday meal is served.

2.  Sign up for a local Turkey Trot!  Start your day off by getting involved in the community and burning some calories before the Thanksgiving feast.

3.  Only go for your Thanksgiving favorites! Choose reasonable portions of the dishes you love most and leave the others on the table

Recipe of the Month

Gluten Free - Creamy Superfood Pumpkin Pie

Ingredients for pie:

  • 4 cups of baked pumpkin (scoop the seeds out, cut the skin off, and bake at 350°F for 1-1.5 hours. When it's soft, it's ready.) OR 2 cans of pumpkin puree
  • 1 can full-fat coconut milk
  • 1/4 cup rolled oats
  • 1/3 cup honey (or other sweetener of your choice, such as brown rice syrup)
  • 2 teaspoons cinnamon
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon maca
  • 1/2 teaspoon Himalayan or celtic salt
  • 1 teaspoon vanilla extract

Gluten Free Crust:

  • 3/4 cup buckwheat flour
  • 3/4 cup any gluten-free all-purpose flour (I like almond flour)
  • 1/4 cup gluten-free steel-cut oats
  • 1 teaspoon salt
  • 1/3 cup honey
  • 1/2 cup coconut oil, melted
  • 4 tablespoons water

Instructions:

1. Crust: Preheat oven to 350°F. Combine all crust ingredients in a large bowl. Spread coconut oil over a pie pan. Press the dough evenly into the pan. Bake for 15 minutes (the crust may rise, that's ok).

2. Pie: Blend all ingredients together until smooth, and pour into the baked crust. Bake 30 minutes, let cool. Refrigerate for a few hours for the pie to thicken and set.

Source: Adapted from Mind Body Green Recipes

Get Even Healthier!

Want help learning how to choose foods that give you energy and nourish your body? Curious about how health coaching can help you make healthy changes that you can sustain throughout your life?

Let's talk! Schedule an initial complimentary consultation with me today - or pass this offer on to someone you care about!

Monthly Focus:  

Food Cravings

Do you suffer from food cravings? I know I do! I used to be powerless to sugar ... mainly artificial sweetened things because I thought they were healthy! Now I crave crunchy things.

Did you know that swings in insulin drive your cravings? Yep. So whenever you eat sugar or anything that turns into sugar (bread, pasta, chips, cookies, candy, soda etc), your insulin spikes. Addictive food that contains heroine-like molecules from sugar, flour and chemicals drive your cravings. If you can break that biological cycle of addiction, you will be free. Here is how I help to avoid my sugar and carb cravings:

1. Balance blood sugar. I start my day with a big breakfast that contains healthy, organic protein (usually a smoothie). I also drink my pink drink!! 

2. Avoid caffeine. Drinking coffee first thing in the morning on an empty stomach will spike your blood sugar and cause you to crave food ALL.DAY.LONG. If you can't give up your coffee, switch to organic (coffee is the most heavily sprayed crop in the world) and only drink it with food. I used to have an addiction to coffee and caffeine but not anymore!!

3. Eat plenty of DLGs (that's dark leafy greens). The more greens you eat, the less processed flour and sugar you will want to consume. Greens are full of antioxidants, vitamins and minerals that will give you energy and boost your immune system (less sick days).

4. Take supplements. Given today's modern world full of stress and toxins, we can't possibly get all of the nutrients our body needs. In order to plug the nutritional gaps, I take a probiotic, multivitamin, blood sugar stabilizer, and a magnesium supplement.

Let me know if you need help determining what vitamins and minerals your body might be deficient in and how supplements can help!