holistic nutrition – Page 2 – NutriFoody Wholly Holism

Nut-Free Nutter Butter Cookies: A Delicious and Allergy-Friendly

February 8, 2024Leave a comment

Indulging in sweet treats should be a good experience for everyone, regardless of dietary restrictions. If you or someone you know has a nut allergy but still craves the creamy, nutty goodness of traditional peanut butter cookies, you’re in luck! In this blog post, we’ll show you how to whip up a batch of nut-free nutter butter cookies using oat flour, maple syrup, and a nut-free nut butter. Get ready to satisfy your sweet tooth with this easy and allergy-friendly recipe.

Ingredients:

– 1 cup oat flour (gluten-free if needed)

– 1/2 cup nut-free nut butter (such as sunflower seed butter or soy nut butter)

– 1/4 cup pure maple syrup

– 1/4 cup coconut oil, melted

– 1 teaspoon vanilla extract

– Pinch of salt

Instructions:

1. Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.

2. In a mixing bowl, combine the oat flour and salt. Stir until well combined.

3. In a separate bowl, whisk together the nut-free nut butter, maple syrup, melted coconut oil, and vanilla extract until smooth and creamy.

4. Gradually add the wet ingredients to the dry ingredients, stirring until a thick dough forms. If the dough is too sticky, you can add a little more oat flour until it reaches the desired consistency.

5. Using a tablespoon or cookie scoop, portion out the dough and roll it into balls. Place the balls onto the prepared baking sheet, leaving some space between each one.

6. Use a fork to gently flatten each cookie and create a crisscross pattern on top.

7. Bake the cookies in the preheated oven for 10-12 minutes, or until lightly golden around the edges.

8. Remove the cookies from the oven and allow them to cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.

9. Once cooled, enjoy your nut-free nutter butter cookies with a glass of almond milk or your favorite dairy-free beverage!

Why You’ll Love These Cookies:- Nut-Free: Made with a nut-free nut butter, these cookies are safe for individuals with nut allergies to enjoy.- Easy to Make: With just a few simple ingredients and minimal prep time, these cookies are perfect for busy bakers.- Allergy-Friendly: Free from gluten, dairy, and eggs, these cookies are suitable for those with a variety of dietary restrictions.

Until next time enjoy and be safe!

Mindful Eating in the New Year: Cultivating Healthy Habits

January 8, 2024January 4, 2024Leave a comment

As we step into the new year, many of us embark on a journey of self-improvement, health, and well-being. Amidst resolutions and goals, consider embracing a practice that transcends gets rid of dieting and restrictive eating—mindful eating. Cultivating healthy habits around how we consume food can foster a profound shift in our relationship with nourishment and contribute to overall well-being.

Understanding Mindful Eating: Mindful eating is not a diet but a conscious and intentional approach to food consumption. It involves being fully present during meals, paying attention to the sensory experience, and acknowledging the body’s hunger and fullness cues. In a world filled with distractions, cultivating mindfulness around eating can bring about a sense of peace and empowerment in our relationship with food.

Benefits of Mindful Eating:

Improved Digestion:
- Mindful eating encourages a slower pace, allowing the digestive system to function optimally. Chewing food thoroughly and savoring each bite aids in the breakdown of nutrients and promotes better nutrient absorption.
Enhanced Satisfaction:
- By being present during meals, we become attuned to the flavors, textures, and aromas of our food. This heightened awareness often leads to increased satisfaction with smaller portions, reducing the likelihood of overeating.
Stress Reduction:
- Mindful eating encourages a pause in our busy lives. Taking a moment to enjoy a meal without rushing can be a powerful stress-reduction technique, contributing to improved mental and emotional well-being.
Healthier Food Choices:
- When we approach eating with mindfulness, we become more attuned to our body’s true nutritional needs. This awareness can lead to making healthier food choices that align with our overall well-being.

Cultivating Healthy Habits:

Practice Gratitude:
- Begin each meal with a moment of gratitude. Reflect on the journey of your food from its source to your plate, fostering a connection to the nourishment it provides.
Engage Your Senses:
- Take time to truly experience your food. Notice the colors, textures, and aromas. Chew slowly, savoring the flavors with each bite.
Listen to Your Body:
- Tune in to your body’s hunger and fullness cues. Eat when you’re hungry, and stop when you’re satisfied. This simple practice can lead to a more intuitive and balanced approach to eating.
Minimize Distractions:
- Create a dedicated eating space free from distractions like screens or work. This allows you to focus on the act of eating and promotes a sense of mindfulness.
Mindful Snacking:
- Extend mindfulness to snacks. Choose nutrient-dense options and savor the experience, whether it’s a piece of fruit, a handful of nuts, or a yogurt parfait.

In the new year, consider making mindful eating a part of your health journey. By implementing these healthy habits, you not only nourish your body but also establish a positive and sustainable relationship with food—a gift that keeps on giving throughout the year and beyond.

Apples, White Peaches, and Carrot Juice -Embrace Natural Goodness

September 8, 2023Leave a comment

Let’s dive into the world of juicing and explore the dynamic between homemade creations and store-bought options. We’ve all heard the debate around whether juicing is the best approach due to its potential loss of fiber and nutrients. While that’s worth considering, there’s another pressing concern to address: the hidden sugars and artificial additives lurking in store-bought juices.

Choose the DIY Route

When it comes to juicing, taking matters into your own hands has its undeniable perks. Crafting your own juice allows you to control the ingredients, ensuring that you’re nourishing your body with real, wholesome goodness. Let’s face it – when you blend up your ingredients, you know exactly what’s going into your glass.

Ingredients Matter

What’s on the menu for your homemade juice? Here’s a delightful combination to get you started:

Red Apples: Bursting with natural sweetness, red apples provide a juicy foundation for your concoction.
White Peaches (or Yellow): These delicate fruits bring a touch of elegance and flavor to your blend.
Carrots: Rich in nutrients and color, carrots add a vibrant and healthful kick to your juice.
Knob of Ginger: Infusing your juice with a hint of warmth and zing, ginger offers both taste and potential health benefits.

Balancing the Sweetness

If you’re seeking a bit of sweetness without the refined sugar, consider these options:

Agave: A natural sweetener derived from the agave plant, agave nectar lends a gentle touch of sweetness.
Raw Filtered Honey: Nature’s golden elixir, raw honey brings a rich flavor and potential health benefits.
Vegan Honey: A plant-based alternative to honey, vegan honey offers a cruelty-free option for sweetness.

Store-Bought Beware

While juicing at home might strip some fiber, it pales in comparison to the hidden pitfalls of store-bought juices. Many of these commercial options are laden with added sugars and artificial flavorings. They might quench your thirst momentarily, but they’re far from nourishing your body with genuine nutrients.

Holistic Nutrition at Its Finest

As a holistic nutritionist I recognize the importance of nurturing our bodies with natural, whole foods. Crafting your own juice allows you to embrace this philosophy and sidestep the pitfalls of processed alternatives.

So, as you embark on your juicing journey, remember that while the fiber debate is worth considering, the bigger concern lies in the sugar-laden store-bought options. Choose to infuse your body with the vitality of homemade goodness. Here’s to sipping on health, one delicious and nutritious juice at a time! 🍎🍑🥕

Apples, White Peach, & Carrots Juice Homemade

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Good Health Takes Discipline

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Happy New Year Everyone !

What exactly does the word discipline mean? Let me tell you. Discipline is training (someone) to obey rules or a code of behavior, using punishment to correct disobedience. Now when we hear that definition we may think whoa that is too much but at least part of it is true when it comes to our health.

When it comes to our health we have to be somewhat disciplined (trained) to be healthy. If we do not train ourselves or have the mindset to be healthy more than likely we will not choose to be healthy but instead make unhealthy choices. So the long story short is that being healthy takes a lot of thought it takes a lot of being organized and planning your meals and even if you don’t plan your meals your groceries or what you have should somewhat reflect how you want to eat like having many fruits and vegetables around.

I am proud to say today I am currently 184 pounds. That may not sound crazy but for me that is PROGRESS. I was pushing 190 pounds as 2022 came to an end. I couldn’t believe that I let myself get to this weight and the most I have ever weighed prior to having my son is 150 pounds. I never experienced weight gain in the way before but as you get older our bodies do change an retain more weight, especially for women.

This is the moment I knew that I needed to be more grounded if I really wanted to lose weight. As tedious as this can be for many people I began counting my calories and I also counted my calories as I cooked my meals and weighed my food. There are many apps that can actually do this for you so it doesn’t have to be scary depending on how you approach this. This is important because many of us take on extra calories of food just because we are going way over the recommended portion size. Did you know that 1 serving of rice which is about 1/4 cup is 160 calories. Now when most people eat rice they are not measuring their servings. That means if you end of eating one cup of rice that means you just consumed 640 calories of rice by not portion size. We have to pay attention to those nutritional facts and serving sizes which is why they provide us with the information.

If you have been reading any of my recent blog post you will see that I mentioned a major cause of weight gain is due to an over consumption of food or calories. So this is something we all have to work on. Another thing that started the weight loss was controlling my intake of sweet. No matter how much any of us love sweets its just no good for us and its that simple. It has absolutely no nutritional value. Now I’m not saying you have to give up sweets totally but just watch how much you eat.

Before I complete this blog post the last thing that has truly helped me lose weight is having an early cut off time so if you are going to set a cut off time for your time try to stick to it. No going to sleep on a full stomach or eating at least two hours prior to your bedtime.

I truly hope this blog post helped you and will give you some encouragement on your weight loss journey. It doesn’t have to be perfect but we are in this together!

If you would like to possibly work with me or need nutrition coaching please visit the at your service tab on my website and complete the form.

Hoping 2023 is nothing but great to you! God Bless!

Written By: Vanessa J

Question to you all what personal goals have you started so far for the New Year? Comment down below