With the holidays quickly upon us, I know sweet temptations will arise. I am already hearing the concerns from friends and clients. That’s why I want to share this yummy cacao date bliss balls recipe with you. It’s a must try!
This yummy treat will not only help satisfy your cravings and sweet tooth, but it’s packed with many health benefits too!
Dates are rich in several vitamins, minerals and fiber. With the high amount of fiber, they help with constipation and promote healthy movement through the body. Dates are also a super food for strengthening bones and providing extra energy. Other benefits include boosting the nervous system and increasing sexual stamina. Dates also help to diminish allergic reactions and provide heart health.
Cacao is an AMAZING superfood! It’s packed with so many benefits and is much healthier than processed chocolate. Cacao helps to naturally lower blood pressure, provides energy and mood enhancers, helps to balance hormonal mood swings, helps prevent premature aging and provides protection for your heart. Cacao is also great for healthy skin, hair and nails. Cacao should be a staple in your kitchen! You can add it to so many recipes, drinks and treats.
Pumpkin seeds are often seen this time of year. They have become a staple in my kitchen because of the many benefits they provide. They effectively reduce inflammation, help to lower cholesterol, naturally fight depression, promote better sleep and help to maintain a healthy metabolism. Pumpkin seeds are a great antioxidant and can be added to recipes in a variety of ways.
I’m not sure what’s better about this recipe- the simplicity of making it, the delicious and sweet taste or the powerful punch of healthy benefits.
CACAO DATE BLISS BALLS
Yields: 25 Balls
Ingredients:
8 dates, soaked
2 cups pumpkin seeds, soaked for 5 hours then rinsed
¼ cup raw cacao
½ cup coconut flakes
2 tablespoons water
½ teaspoon vanilla extract
1 tablespoon cinnamon
BLEND: Blend all of the ingredients using a high-speed blender. Take a spoonful and roll into a ball. Set each ball on a tray.
Finally, allow the balls to harden in the refrigerator.
NOTE: I used a cookie dough/mellon baller to make mine more round. You can also use a spoon.
I would love to hear your feedback! I welcome you to share in the comments section below. Enjoy, Friends!
I recently attended the Take Back Your Health Conference in Northern Virginia and had an opportunity that I had not prepared for. The guest speaker was sharing her personal experience about how she took back her health. I found myself reliving my story in my head as she spoke. It’s a story that few knew about until now
After she finished her presentation, she asked the audience if anyone had a similar experience where they took back their health. I wanted to jump out of my seat and scream, “MEEEE!” Instead, I looked directly at her and nodded my head. The Universe must have aligned us because she called on me. She asked me if I had a story to share. I said, “Yes, I do!” As the man with the microphone started to walk towards me, I was overcome with so many emotions and began to shake. I was finally ready to tell my story. Not just to my parents and sister or my best friend. I was ready to tell everyone. Not only is it part of my healing process, but my passion and desire to help others is much greater than my fear of what people will think or say.
As I was handed the microphone, I felt this overwhelming emotion that brought me tears. I fought them back while shaking and I started to talk. I told the audience that I had been a police officer for six years. Sadly, I was injured in a car accident while responding to a call. I was hit by another driver. It was a moment that, at the time, would change my life.
I spoke about the numerous doctors visits. I spoke about the frustrations because I could not find answers for my chronic pain. I spoke about the frustrations with the “health care” system. I spoke about leaving a job I loved because I physically couldn’t do it anymore. Then….I spoke about my ADDICTION! When I was on my path to a better life and less pain, I was given all kinds of medications for my symptoms. I was shot in the back and the neck with steroids, asked how I felt, given opiates. All I wanted was answers and to live a normal life without constant pain. A level of pain that haunted every hour and every day. My pain was followed by more frustration and depression.
Every time I went to the doctor or a specialist, I was asked about my symptoms. Then I was given another pill. Not to mention, I wasn’t with the doctor or specialist for long. I felt like “just another number.” I was so tired of pills and injections. I just wanted a normal life.
Unfortunately my injury came at an expense. My desire to want to feel well led to pain medicine addiction. Pill after pill! I didn’t know the affects and consequences of opiates and injections. Yeah, I knew about drugs (especially being a police officer), but I didn’t KNOW about what they can innocently do. I signed that little waiver and listened to the doctor’s quick speech, but I never knew it would take me on a path that would change my life.
A lot of opiate addictions begin here. You have to go into surgery for something minor or you go to the doctor for a mild backache. Maybe you’re a football player that gets injured on the field. These addictions are happening in our schools, neighborhoods, workplaces and at home! Drop the stereotype because it’s complete bullshit! There are too many people suffering silently!
Sadly, it took me hitting a bad place to realize that I had two options. I was either going to allow the opiate to take me, or I was going to take back my health. I knew it would be hard, but I wanted my health and happiness. I wanted my life back! I wanted it as much as I wanted to breathe. That’s when I decided that enough was enough. It had been affecting my health, my family, my relationships and my mind. I was done!
I went to my doctor and expressed my concerns. We discussed the commonality of this problem, and I expressed my frustrations with the “health care” system. As suggested, we cut my dosage back and I began to wean myself off of the drug. I can honestly say that it was not an easy road, but one I knew I had to go down. At the same time, I was going to a great physical therapist and began to learn more about functional medicine. I was intrigued by the holistic and integrative approach. I knew that coming off of the medicine would mean pain, so I was determined to find a way to heal myself. I had no other option because I was done being in pain!
While this was going on, I found out that my aunt was diagnosed with a very aggressive form of cancer. She only had a few months to live. I remember going through my “hard times” of withdrawl and thinking of her. She inspired me to find my health and happiness. She also inspired me to set out on a mission to help others. I was so depressed when I had to leave law enforcement because of my injury. I wanted to find a new way to help others…and I did.
Again, the Universe aligned because I had an opportunity to enroll at the Institute for Integrative Nutrition. The year to follow would be one that would change my life forever. I learned about the importance of good nutrition, bio-individuality, lifestyle change, inflammation and the body, sickness and our society, the difference between traditional and functional medicine and SO much more! I was my own guinea pig that year, while I discovered what I needed in order to heal. Not what everyone else was doing or what society says we should do, but what I needed. I learned that we need to get to the root of health problems and not prescribe a pill for every symptom that leads to other symptoms and more pills. Not to mention more money. I also learned that there is another way.
Think of us as a tree. We are built to stand tall, weather the storm and grow. When we are sick or full of a disease, we will begin to lose color and our leaves will change. We may wilt and easily break. If you see a sick tree, will you spray paint it green or will you correct the problem from the soil, which will navigate up through the roots and allow it to heal?
I wanted to get to the root of the problem and heal. While studying at IIN, I learned a lot about gut health, inflammation, disease, nutrition and self care. There were so many things that I was doing wrong and sources that were consuming my body with toxins. Especially food choices and chemicals. I was so inflamed and consumed with toxic buildup. I found a way to heal myself and get back the life I wanted. I will always have my injury and there will be some level of pain, but I now know how I need to live and the choices that I need to make for better health and happiness. I honestly never knew I could feel this way without medication. Now I get a euphoric feeling from my life and not the drugs. I would much rather be addicted to what I have now.
I discovered the foods and sources that were not serving me well. I discovered the power of self care and how much it affects our health. I discovered so many other things that I include in my life. A life that I am so blessed to have because I made a choice. I chose to get back my health! I chose to take back my life!!!
I am sharing this with you because I know too many people who have been affected by this addiction (and other forms). Whether it’s themselves or friends and family. I also know how much it’s impacting our society. Not just the self destruction, but also the gateway it has to the increasing heroin addiction that we are facing today (among other issues in our society). According to the Center for Disease Control, women’s deaths from prescription painkillers has risen 400% from 1999 to 2010. This is a problem that is affecting our society in so many ways.
I am not a doctor, and I am not here to offer a healing solution. I am here to share my story and hope it inspires, helps or motivates someone. I know the dark road that this problem brings. I also know that people can paint a pretty picture on social media, but you never know the struggles someone is dealing with.
Please share this with anyone you know who may benefit. If you are struggling with this or know someone who is dealing with this issue, please know you (or we) are not alone. Having a good support system is important. Talk with your doctor and stand up for YOU! Consider a new way of life and take each day as it comes.
Today, I coach and help others find their own health and happiness. It may not be from addiction or pain, but it may be something that’s consuming their life and how they feel. Personally, I found a way to eliminate what was breaking me down every day and nurture what would help me find a better path. Everyone is different, so it’s important to find what works for you individually.
The road to health may not always be an easy one, but it’s definitely worth it!
How many times have you said that you’re too busy to incorporate self care? There isn’t enough time in the day, the kids and your husband need to come first, the dishes are piling up and the laundry needs to be folded. Do you mention any of these common reasons? Maybe you have a laundry list of your own.
What is self care? There are many definitions and everyone has a list that works uniquely for them. I think of self care as any activity that nurtures and refuels us on a deeper level. To me, self care can be reading a book, taking a walk in nature, oil pulling, a gentle touch, a meaningful conversation, a relaxing bath, massage or a facial, meditation or working out, drawing or writing, a long walk on the beach, sex, rocking on the front porch while listening to the birds or skin brushing before a hot shower. There are so many types of self care, but you have to define what works for you.
When life gets busy, one of the first things to go is personal care. Even with a busy schedule, it’s imperative to include it in your day. Every…single…day! Yes, we can all think of a million things to do before we take care of ourselves, but not including self care can come with a price. Let’s look at these two scenarios.
Scenario Number One: You wake up in the morning hitting your alarm several times. Waking exhausted and dreading your day, you race around your house to get ready. You speed through a shower and throw on an outfit that you don’t feel great wearing. “What’s that? You don’t have time to look through your closet.” You skip breakfast because you don’t have time or grab a sugar filled, processed “meal.” As you rush into your car, you hit traffic and lose your shit. Now you’re running late to your meeting and start work on a bad foot. The entire work day is filled with stress, negativity and exhaustion. You grab sugary sweets and coffee for “energy.” Now it’s time to hit traffic and head home. You’re in a bad mood, so you bicker with your husband. Dinner time leads to an argument and you both go to bed angry.
Scenario Number Two: After a long day, you decide a cup of tea, nice book and early bed time is a great way to end the night. Even if you didn’t get everything done, you know tomorrow is a new day and you need some rest. You wake up rested, refreshed and more calm. You take a little extra time in the shower and throw on that gorgeous outfit that you picked out last night. The one that makes you feel like you’re going to conquer the day. You enjoy a healthy breakfast and some quality time with your family. While driving to work, you slow down and take a few breaths to relax and prepare for work. While at work, you enjoy some meaningful conversations with your co-workers, enjoy a healthy lunch with a colleague and head home feeling more positive and energized. Once home, you enjoy a family meal while discussing everyone’s day. Time to get the kids bathed and tucked in before some quality time with your husband.
Which of those scenarios would you choose?
You are probably sitting there thinking, “I wish it was that simple and easy!” Yes, life can be chaotic and stressful, but when you’re running with a full energy tank, you will serve on a higher level. At the same time, your personal care has a ripple effect and the lack there of can serve you negatively. It’s an important part of your day and one that should be practiced regularly. Even if you can only allow 10 or 15 minutes.
It’s not something that should be perfected. It will ebb and flow, but take the time to incorporate it every day. As you find what works for you and consistently include it in your routine, it will eventually become as common as brushing your teeth.
If necessary, schedule it into your calendar. Make it a priority when your schedule allows. Some people find it helpful to have an accountability partner. You can check in with one another once a week and see how things are going. Who do you have on your support team who can help you stay consistent? Do you have another “mom friend” who is also feeling like she puts herself last? Maybe you can ask your husband to help keep you accountable. Whether it’s your friend, coach, psychologist, spouse or family member, choose to be accountable to someone if you feel like you need the support. Even when things are busy and chaotic, it’s important to include some form of self care EVERY DAY.
Top 10 Tips for Including Self Care
Make time for healthy meals and avoid a bunch of sugary snacks and caffeine.
Allow some extra time in your day or first thing in the morning.
Take ownership of your needs and communicate them to your family.
If necessary, schedule it into your calendar.
Have patience while you’re discovering what works for you.
Lose the “business!” It’s a priority like anything else.
Remove environmental and chaotic distractions (car, home and lifestyle).
Keep a list of 5 things you consider personal care. Keep it handy and refer to it often.
If you think it will help, find an accountability partner.
Single pointed focus- One thing at a time. For example, don’t be on your phone while you’re relaxing in a bath.
Self care is one of the highest leverage things you can do to perform every day and stay happy and calm. Are you including Self Care into your day now? Where can you make some changes? Remember, you’re not being selfish. Everyone around you will benefit when you make these simple changes.
I would love to hear your questions or ideas. If you’re struggling to include self care or don’t know where to start, feel free to message me. It’s a huge equation in your overall health and wellness.
This is my favorite time of the year for so many reasons. I love the crisp air outside, watching the leaves change colors, pumpkins, spiced scents and the bounty of “farm fresh” fall foods. It’s about this time that I break out the sweaters, slippers and start making yummy, healthy fall soup recipes. I love soups, stews and chili dishes this time of year.
Today I decided to cook up one of the fall recipes from my “Feel Fabulous for Fall Clean Eating Program.” I love eating seasonally and experiencing all of the benefits. Not to mention the variety of fall foods and trying new things. Right now, I am roasting vegetables for my Sweet Potato, Apple & Sage Soup, and my house smells AMAZING!!! This soup is perfect for any meal. It’s so delicious that I would even serve it to friends and family on Thanksgiving. It’s THAT good!
I know that fall is a busy time. It’s a busy time for me too! That’s why I like to keep things simple and easy through the fall season. Kiddos are back to school, the holidays are approaching, and we know how crazy the last quarter of the year can be before we welcome 2017. Can you believe it? Anyhow, that’s why I like to keep things to the basics. I am a huge fan of crock pot meals, making extra supper for lunch the next day and using simple ingredients that are easily accessible.
I love the combination of flavors in this easy recipe. I’m telling ya, you’re house will smell so yummy! These ingredients are ones that I usually have on hand, so when I was craving soup, I knew exactly what I wanted to try. I welcome you to try it and let me know what you think. The vegetables roasted up beautifully and simmered well with the broth. You can add any toppings that you like. It’s delicious plain too! Sometimes I add a few pumpkin seeds (garnish on top) for crunch and an extra fall “kick.”
Preheat your oven to 400 degrees Fahrenheit. Add chopped sweet
potatoes, apple, and onion to a large bowl. Drizzle with coconut oil, cinnamon, and
nutmeg. Mix until well coated. Bake in the oven for about 30 minutes until
everything is soft and brown around the edges. Remove from the oven and let it
cool for 10 to 15 minutes.
Move the baked vegetables to a large soup pot and add broth and sage.
Simmer for 10 to 15 minutes. Use an immersion blender or a high-speed blender to make a smooth soup. This soup stores well in the fridge too. In case you have some leftover.
Please comment below and let me know what you think of the recipe. I welcome you to contact me if you have any questions or suggestions. I would love to hear from you and hear your thoughts about ideas for future recipes
Have you ever heard this famous quote? It’s SO TRUE!
My health and goals are very important to me! Your health and goals should be just as important to you. Even when life is chaotic and hectic, you still have to find balance and blocks of time for your tasks. I usually choose Sunday for my Food Prep Day. It’s easier for my schedule and allows a good window of time at home. If you’ve seen my previous posts, you know that we LOVE to grill! Choosing Sundays allows quality time at home grilling out and cooking with my man. Not only do we create some delicious meals, but it allows that much needed quality time. I highly recommend including your significant other or family when prepping for the week. Make it fun! Get the kids involved! Spice things up!
I like to choose meals that can easily chill or freeze for days. We love to grill chicken, steak, veggies and even fruit. I use a TON of spices to keep things from being bland. The sky is the limit with spices and there are so many benefits. For more information, I welcome you to check out my previous post about Spicing Things Up~Benefits of Herbs and Spices.
These Turkey Rounds are often made in our home. They make a great snack or meal when paired with sides. I make them several different ways. If you want to choose a lower carbohydrate option, omit the cooking outs. I love to use veggies, so shred up some yummy options for a filler. These freeze easily…if they last that long. Delish!
3 egg whites or 2 whites and one whole egg (depending on preference)
1 cup quick cooking oats
1/2 tsp paprika (optional)
1/2 tsp ground cumin
1/2 tsp ground thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp red pepper flakes (depending on preference)
1 tsp salt
2 cloves of garlic ( minced)
1 small chopped onion
2 finely chopped celery stalks
Hot Sauce (optional)
NOTE: As you can see, I add in a lot of options based on preference. I also grate zucchini (a towel helps to remove access water) and diced kale or spinach if I want more veggies. Extra veggies are a great alternative if you want to keep out the oats.
Directions:
Preheat your oven to 375 degrees
Spray muffin pan with a healthy oil option. You can also use a cookie sheet with foil. Make sure to spray the foil to avoid any sticking. I also recommend folding up the sides of the foil.
Mix all of your ingredients until evenly combined.
Form into balls and place in your muffin pan or on foil (evenly spaced apart). This can be done with a small ice cream scoop or large cookie scoop. The rounds should be around the size of a racquetball.
Bake for 35-40 minutes until the meat is fully cooked.
Sometimes I like to drizzle the rounds with hot sauce a few minutes before removing from the oven. This is optional but a delicious choice. Especially if you want some heat. This step is definitely guy tested and approved! YUM!
If you already food prep, please share some tips below. If not, I would love to help answer any questions. Contact me or post your comments and questions below.
