by Christina | Nov 25, 2017 | Recipes, Wellness
This is one of those recipes that isn’t very aesthetically pleasing, but then you take a bite and basically melt in a puddle of happiness. PALEO AND VEGAN MAC ‘N CHEESE. It’s almost too delicious to be real. I have to be honest – this only lasted one full day in my fridge, and even that required a lot of self-control. This is basically my ideal comfort meal, and the second I took a bite I knew I had to share the recipe immediately.
I’ve been dying to make a paleo version of mac ‘n cheese for a looooong time. The problem is… you know how picky I am when it comes to recipes! I didn’t want to do just another cashew cheese sauce. Too basic.
Because I follow a high-fat diet, macadamia nuts are often my go-to nut because they’re extremely high in fat. Other nuts have a higher carbohydrate content compared to macs, so macadamia nuts are a great option if you’re looking for the perfect fatty snack. Macadamia nuts also have a very rich, almost buttery flavor. Because of that, I figured they would be the perfect base to create a creamy, cheesy sauce for a paleo mac ‘n cheese. Plus, I love the word play on “mac ‘n cheese.” Goodbye macaroni, hello macadamia nuts!
When it comes to mac and cheese, I’ve always been very picky about sauces. Growing up, the microwavable Kraft cups never cut it. The cheese “sauce” wasn’t even a sauce – it was basically just orange liquid. Not my jam. I was a diehard Annie’s fan, and Annie’s mac and cheese with the shelled pasta was one of my favorite weekend indulgences. That powder mixed with a lot of butter and whole milk created the richest, creamiest mac I could ever want. My dad used to use Annie’s mac and cheese to bribe me to do things. It was effective. Nowadays, though, I shudder at the thought of what was in that powder.
Since becoming paleo, I’ve tried a few versions of paleo mac and cheese here and there, but most of them tasted either way too heavy or too artificial to me. Gluten-free, dairy-free mac and cheese always sounds like a good idea at a restaurant, but then it ends up being disappointing. Is that just me?! Anyways, I turned to the internet to search for a good recipe to make at home, but still nothing really tickled my fancy. There was something I always wanted to change with every recipe I came across. I ended up writing my own recipe, but I never got the chance to test it out.
Then, I heard about a recipe contest that Mauna Loa is putting on this month, and the grand prize is a 24-piece Le Creuset Caribbean Cast Iron Cookware Set. Let’s be real – I really want a 24-Piece Le Creuset Cookware Set… It was perfect timing! I needed some mac nuts for the recipe I so desperately wanted to try, so I got my hands on the dry roasted chopped macadamia nuts from Mauna Loa. Finally, this delicious creation was born. It was meant to be.
I’ve made the sauce for this mac ‘n cheese bake a few different ways and love them all. Whenever you’re looking for a dairy-free cheesy flavor, nutritional yeast is usually the way to go. However, I’ve made this both with and without the nutritional yeast and personally love it both ways. If you want the bake to taste really cheesy, then you’ll probably want some nutritional yeast. Otherwise, you might find that you really enjoy it without it, like me! The macadamia nuts provide such a deep, rich flavor that you don’t need it. Plus, I know that not everyone has nutritional yeast in their cupboards!
I used cauliflower as the base for this bake because it pairs perfectly with the mac sauce and can be mashed up easily to create the ideal mac and cheese texture! Is there anything that cauliflower can’t do? Even though I used cauliflower, you can definitely use another vegetable as the base for this if you’d like. I don’t personally do well with too much starch in my diet, but if you do, butternut squash is another great option.
This mac and cheese bake is incredibly easy to make, and it’s the perfect thing to pull together as part of your meal prep for the week ahead! Cozy, comforting, and incredibly delicious! Feel free to use the cheese sauce as a separate sauce on its own, too. I like to bake the cheese sauce on top of the florets so they crisp up, and then I mash it all together. You can do that, or you can leave it totally baked at the top without mashing it! Either way, it tastes heavenly. This mac and cheese is paleo, vegan, keto, vegetarian, low-carb, gluten-free, and dairy-free! Watch out – everyone will want a bite.
Paleo / Vegan Cauliflower Mac ‘N Cheese Bake
Total Time: 35 minutes
Ingredients:
- 1 head cauliflower
- 1 1/4 cup macadamia nuts
- 1 cup full-fat coconut milk
- 1 tsp salt
- 1/4 tsp paprika
- dash of pepper
- 1 tsp apple cider vinegar
- 1 tbsp nutritional yeast (can add more if you want it to be extra cheesy, and can also leave this out!)
- optional: 1 tsp turmeric
Instructions:
- Heat your oven to 415*F. Grease an 8×8 baking dish with coconut oil or avocado oil.
- Steam your cauliflower. To steam, cut the cauliflower into florets and put about 1/4 inch water into a frying pan. Heat the water until it’s boiling, add in the cauliflower florets, and cover and steam the florets until they’re as tender as you want. This usually takes about five minutes. When done steaming, turn off the heat and drain the water.
- While the cauliflower is steaming, prepare the sauce. Add the rest of the ingredients (all ingredients except the cauliflower) into a food processor and process until you get a pretty smooth, creamy sauce. If you’d prefer a thinner sauce, you can add in some filtered water. I like this sauce both with and without the nutritional yeast. If you want it to taste extra “cheesy,” add in the nutritional yeast, and you can add more if you’d like! It’s also delicious without the nutritional yeast, though.
- Place the cauliflower florets in an even layer in the baking dish. Pour the cheese sauce evenly over the florets. You can either toss the florets in the sauce so they are completely covered, or you can leave the cheese sauce only covering the top.
- Bake in the oven for 20-25 minutes, or until the top has browned. If desired, pop in the boiler for 1-2 minutes to crisp the top.
- Optional: Use a fork to mix up and mash the florets so the crisped topping gets spread throughout.
- Also optional: top with a few more chopped macadamia nuts for an added crunch!
If you try this recipe, I would love to hear what you think! Tag me on Instagram (@addicted_to_lovely) so I can see your photo!
by Christina | Nov 21, 2017 | Wellness
If you’re reading this post, then I am VERY excited because it means that you’re passionate about finding a more natural approach to your health and wellness, and you’re ready to embrace a new form of self-care. You’re going to absolutely fall in love with using pure-grade, therapeutic essential oils, the same way I have! I’ve put together this guide to help you easily get started, so all information is in one place! I suggest you grab a cup of tea and get ready to dive in!
My Story with Essential Oils
To get started, I want to give you a brief overview of why I love essential oils so much. As a holistic health coach, I choose to fuel my body with the most nourishing, nutrient-dense foods I can in order to feel my best. While struggling with my own health issues over the years, I discovered the healing power of a whole foods diet, and I felt better than I had ever felt before. I also felt empowered, because I realized that I could take control of my own health through choosing to fuel my body with hiqh-quality, natural foods from the earth. While I eliminated many of my health issues and felt a drastic change in my overall wellness, it still wasn’t enough.
After getting some bloodwork done, I discovered that the products I was putting on my skin and the products I was exposed to in my environment were negatively impacting my body and health. I realized that I had to change my lifestyle in order to address those external toxins that had now become internal. I realized that a healthy diet was only one piece to a much larger puzzle of overall health. I had the food handled, but I was neglecting all of the other aspects of my lifestyle. What was the point of eating such a clean diet if I wasn’t going to address all of the other toxins in my life?
At first I was unsure about essential oils. Were they really that powerful? It all sounded a little “woo-woo” to me at first, but I figured it was worth a shot. What was the worst that could happen? They quickly transformed my life, and I became a believer. I also started learning about the science behind essential oils and how they work. You can inhale or diffuse them, apply them topically, or ingest them (if the brand is safe!). When these oils enter our bodies through skin permeation, ingestion, or scent, they interact with our different internal body systems. For example, molecules inhaled through the olfactory system affect the respiratory system and the brain. These oils also have a huge impact on our limbic system, which is connected to the parts of our brains that control things like breathing, hormone balance, stress levels, memory, heart rate, and even blood pressure. This is why scents can affect us so much! It’s not just a scent – it is reaching our brains and affecting the ways our bodies work.
Essential oils have had a huge impact on both my emotional and physical health. I’ve been able to use these oils to ease feelings of anxiety, depression, and stress. These oils have helped me in moments of digestive distress, headaches, muscle aches, lethargy, and brain fog. I can’t remember the last time I got the common cold – these oils protect me and have replaced my old medicine cabinet. They also help me keep my home clean and fresh, in a completely safe way. They nourish my skin, body, and mind. Since making this lifestyle switch and reducing the toxins in my life, I’ve watched the bloodwork numbers prove that the toxins in my body are also quickly leaving.
Like a change in diet did, these essential oils empower me to take control of my own health. I know I can turn to my oils whenever I am struggling emotionally or physically. They improve my focus and memory. They ease my pain. They clear my mind and keep me calm. They help to balance my hormones, regulate my digestion, and keep me from getting sick, without any pills or doctor appointments. These oils allow me to take control of my own health, and I want you to have that power, too.
doTERRA Oils
doTERRA means “gift of the Earth,” which is a very fitting name for the wellness company. Corny as it sounds, they truly are a gift. doTERRA provides the purest essential oils in the world, and the company’s vision is to empower everyone to take a natural approach to health and self-care. I truly believe in doTERRA’s mission, which is why I wanted to take part in it. It allows women and men around the world to take their health into their own hands, allows health coaches and nutritionists help their clients reach a higher state of health and wellness, and is even being used by doctors to help their patients with a wide variety of symptoms. I’ve seen its transformative power not only in my own life, but also in the way it has helped so many of my clients.
Essential oils can do so much for you. To give you an idea, here’s a list of over 100 things you can do with just lemon, lavender, and peppermint (some of my faves)!
This is a great video from my friend Ange Peters all about how to integrate essential oils into your own life. It’s about an hour long, but afterwards you will know everything you need to know in order to start incorporating these oils into your life! Refill your cup of tea and get cozy! 🙂
This is Why Over 3 Million People Choose doTERRA:
- The sourcing model! doTERRA sources globally, and beyond that, they work with the farmers there to create a better economy. This might not matter to everyone, but it did make a huge difference to me when I was looking at different essential oil companies.
- doTERRA has a commitment to purity, shown through the CPTG (Certified Pure Therapeutic Grade) stamp:
Unfortunately, no governing body enforces large corporations like Walmart or NOW brand to honestly share what is put in their bottles. That’s why it’s so important to really research the companies you’re interested in and discover what they stand for. Even oils that are marketed as 100% Pure Therapeutic Grade can still contain trace amounts of pesticide residue and synthetic materials, which are not safe for us to put on our bodies or to ingest. The CPTG stamp, however, means that the oils have undergone two different tests by a third party, and every single batch has been tested to make sure the oils contain nothing impure.
To really understand why I chose doTERRA, I encourage you to watch these short clips:
How does it work?
The dōTERRA wholesale membership is sort of like a Costco membership, but online! You create an account and then purchase your essential oils and natural health care products at a discount whenever you’re ready to shop. The products are shipped to your door, and you can also choose to take part in the monthly ordering program if you want even more rewards!
This is how about 3.5 million doTERRA customers purchase their products…
Most people start by purchasing a starter kit (which I highly recommend), but you could also open the account for $35 US / $42 CDN and add any specific items you’d like at the wholesale price. All starter kits include the wholesale membership already!
There is never an obligation to sell oils or order monthly, so don’t worry! BUT, if you do want to start building a doTERRA biz, that option is always open for you, and I’m happy to chat with you about that opportunity if you are interested!
There is a different promotion each month for wholesale members, which I highly recommend you take advantage of!
This Month’s Promo:
Exactly How to Get Started:
Step 1: Click Here
Step 2: Click the “Join doTERRA’’ box at the bottom right of the screen.
Step 3: Keep the “Wholesale Customer” option selected to receive wholesale pricing (a 25% discount), other bonuses, and free product points! There is no monthly order commitment.
OR select “Wellness Advocate” if you’re interested in wholesale pricing, monthly bonuses, and free product points, PLUS you want to share doTERRA products with your family & friends as a business! This option allows you to earn commission.
Step 4: Fill in your personal info.
The Enroller + Sponsor ID box should already be filled in for you. If not, enter 4602978 in the box and “Christina Rice” will appear.
Step 5: Choose whichever starter kit you’re drawn to and add any additional items at the 25% off price to your cart (here are the Canadian and US). Note: If you don’t want to begin with one of the starter kits, you can create your own by selecting the Introductory Packet ($35 in the U.S. or $42 in Canada) and then adding a few items to your cart. You can add items into your cart by typing them into the field that says, “Enter additional item # or product name.” You can view the entire doTERRA Product Catalog here (CANADIANS click here).
Step 6: Confirm your shipping and payment options. Click “Process Order Now & Continue.”
On the last screen, you’ll be given the option to create a monthly customized order called Loyalty Rewards. This is how you maximize your wholesale membership by receiving free product!
Receiving a Monthly Customized Order
You can create, change, or cancel your monthly order at any time. Don’t worry if you skip it at the beginning and then decide you want it later – you can always add it or get rid of it! To take full advantage of the Loyalty Rewards Promos, set your monthly ship date to be before the 15th of each month. That way, any month that your order is at least 125 PV, you’ll always receive a product.
To sum it up, your ship date is the date every month when your doTERRA order will ship. It’s automatically set to the products you ordered last month, so go in each month and edit the shipment. You can also watch this video to learn more about the Loyalty Rewards Program and how to place an LRP order!
If you still have questions, I am always happy to answer!
If you’re curious, here are a few items that I typically have in my monthly order:
Aaaand that is everything you need to get started with essential oils! I am SO excited for you. These oils have truly changed my life, and I know they can do the same for you as well. If you have any questions or want to know what oils would be best for your specific concerns, feel free to reach out to me! You can email me at christina@christinathechannel.com and I am always happy to help!
by Christina | Nov 19, 2017 | Wellness
I had an especially active day in terms of social phone calls the other day. Four friends called me (I’m not usually that popular), and the same topic came up every single time. Amenorrhea. Meanwhile, three other friends were texting me about the same exact thing. It hit me like a ton of bricks in that moment. This is becoming way too common.
Amenorrhea is something that weighs heavy on my heart, because I see it all around me. In the wellness space that I am in, it’s more common for me to meet people who struggle with amenorrhea or irregular periods than to meet people with normal cycles. Or, they’re on birth control. In other words, it’s rare for me to find someone with a truly normal, balanced cycle.
Of course, I understand that it’s more common for me to come across this issue because of my job. That’s part of the reason why it wasn’t until the past few months that I really, truly started getting upset on a much deeper level over this issue. The truth is that this isn’t just an issue among people who are searching for health services, or just an issue among people in the health space. It really does seem to be everywhere, but it’s talked about even less outside of the wellness space.
I have amenorrhea, and I really want my period back. Having a normal, regular period is the ultimate sign of health for women. Women are meant to have periods, and we were designed to carry babies. As someone who prioritizes health before everything else, not having my period is very upsetting and worrisome, and I think about it every day. I want it back. So I’m doing as much as I can to address it.
What worries me even more, though, is the total nonchalance and lack of worry in women around me. There are many reasons why someone could lose her period, and some make complete sense in the context of a person’s health situation. But what about all of the cases of amenorrhea that are rooted in things we have brought upon ourselves, often without meaning to? Undereating, overtraining, and chronic stress are three common underlying causes of hypothalamic amenorrhea. And because so many women don’t have their periods, amenorrhea has become almost normalized. Because of that, too many girls don’t recognize the severity of the situation and therefore don’t feel the immediate need to make the lifestyle changes necessary to work on getting their periods back.
It pops up again and again, often from people I would never expect.
“Oh, I haven’t had my period in over 6 months.”
“Oh yeah, I’ve been trying to get pregnant for years but I can’t.”
“I just use the pill to give me a regular cycle.”
There is an infertility epidemic among us, and we need to start talking about it more. Not just talking about it, though – admitting that it is a big problem and that we must change it. I talk to woman after woman who knows she needs to get her period back, but there’s often something holding her back from really making changes that would help her body head in that direction.
Sometimes she just doesn’t really want her period back at all. Let’s be honest – it’s easier not having to deal with tampons or pads or cramps or anything else relating to periods. One less thing to think about. We all have enough on our plates, and a period is just one more thing to prepare for. This is a sad excuse, but it definitely comes up.
Sometimes she does want her period back because she understands its importance for health, but she doesn’t really have the drive. She’s not fully motivated because she doesn’t truly understand what it means to not have her period. Often because she’s not at a time in her life when she wants to have children, so it seems irrelevant. The truth is, though, that you don’t want to take that option away from yourself.
There are many doctors who will either offer to induce your period, or they’ll tell you to just give it more time. And sometimes giving it more time really does solve the problem. If you’ve just come off of birth control, then it can definitely take some time for your hormones to start working properly on their own so you can have a regular cycle.
What if you have given it time, though, and it’s not coming back? At that point…what’s the cause? You might know the cause, but you might not. Could you be doing more to get it back? Is there a larger underlying health issue that needs to be addressed? Since the majority of people don’t do a ton of testing when it comes to things these, you might not ever know if there is something more serious going on unless you start taking the measures necessary to rule out the other potential reasons your period is coming back. The reasons relating to your lifestyle.
That brings me to the other type of woman – the one who knows she needs to get her period back and wants it back (or says she does), but is afraid of doing what might be necessary to bring it back. In other words, she is afraid to do what it takes to reduce the stress on her body.
There are many ways we stress our bodies out as women, and it does often require a total lifestyle change to address that. The most common ones I see are overtraining and/or undereating. Those have become normalized in our society, as well. When it comes to overtraining and undereating, sometimes women don’t even realize that’s what’s going on. We’ve gotten used to the idea of women eating like birds and working out too hard, too often. That’s what we see in the media, so that’s what people think equates to “health.” Finding out that their “normal” is actually not enough food or too many workouts is usually shocking to people, and sometimes that’s enough to change the behavior. What’s much harder, though, is when the woman knows deep down that that’s what’s happening, but she has a fear of stopping. She’s afraid that if she works out less and/or eats more, she’ll gain weight.
Let’s talk about that. There is no way to know how your body is going to respond. It’s possible you might actually lose weight, because your body will be under less stress. When you reduce your cortisol levels, that can reduce inflammation, and that might help someone drop unnecessary weight.
On the other hand, yes, you might gain weight. If you do, that’s probably because your body needs it. When you don’t have enough body fat, that is a signal to the body that it’s under stress, and therefore it shouldn’t reproduce. Hence, no period. Or, it might be because you have slowed your metabolism down through undereating / overtraining. Your body is used to being starved, so as soon as it gets some more food, it wants to hang on to it. It’s been trained to think that it won’t get more food in the future, so it holds onto those calories as fat for survival.
I know the thought of weight gain might scare you, and I can certainly write a whole blog post dedicated to that in the future. To sum it up, though, you have to remember your long term goal. Health. Remember, a regular period is a sign of health. If that means that you have to be uncomfortable for a short period of time and do something that scares you in order to reach that goal, I think it’s well worth it. Don’t keep yourself in the undereating / overtraining trap. It’s unsustainable. Get out of that as soon as you can. Otherwise, you’ll just make it harder for yourself later on.
The point is, in terms of weight, your body will balance out to where it needs to be for health.
It’s not just the overtraining and undereating, though. It’s also just the general life stress. Never saying no. Having too many things on your plate. Worrying about what others are going to think of you. Running from activity to activity. Not getting enough sleep. Checking social media and comparing yourself to others. Never slowing down.
We have to stop and look around at what is happening. Infertility is far too common, and we need to take it seriously. Amenorrhea should be the exception, not the rule. Our world is filled with hormone disruptors. We have toxins in our homes, personal care items, and food supply, and we perpetuate the cycle with our lifestyle habits like undereating, overtraining, and chronically stressing ourselves out that just worsen the problem. There are so many different routes to infertility, and so many potential causes for dysregulated hormones. Sometimes we know the root cause, but sometimes we don’t. Either way, I believe that we always have the power to try something to put ourselves in a better position to reach optimal health.
If you have amenorrhea or your hormones are out of balance in any way, do something. There are so many changes you can make. Have you eliminated your exposure to hormone disruptors in your home and skincare? Those are easy fixes. Eat whole foods, and nourish your body with enough of them. Stop counting your calories. Move in a way that serves your body, not in a way that stresses it out. Rest when you need it. Sleep. Slow down. Say no to people and relationships that don’t serve you. That’s not being selfish. It’s truly for your health. Putting yourself first is just as much a prescription as a pill or supplement any doctor could give you.
Take action now. Don’t just say you’ll taper down your training soon, but never really do it. Don’t just say you’ll eat more, but really just have a little bit more food on random days, then go back to how you usually eat on others. There is no time to waste. If you are young, don’t wait around for it to feel urgent. Take it seriously. Maybe you don’t want to have kids now and you don’t think you want kids in the future. Don’t you want to have the choice, though? Personally, I want to have the choice of fertility. I have no idea if I will want kids or not, and I don’t have to decide that anytime soon. But I do know that if I decide that I don’t want to have kids, I want to choose that myself. I don’t want to not have kids because my body wouldn’t allow me to, even if I did want them. I want to have the option.
Choose health. It might seem scary at first, but remember the longterm goal. Are you really willing to sacrifice your fertility because you were scared to reduce your workouts, nervous to eat more food, worried what other people will think if you “do less,” or too stubborn to switch out the products you use? I don’t think any of those things are worth it. When you’re 35, you don’t want to look back and regret caring so much about what you looked like at 18 years old that it cost you your fertility. Remind yourself of what’s really important, because you do have the courage to make a change.
by Christina | Nov 17, 2017 | Recipes, Wellness
I cannot contain my excitement about this announcement.
I’ve been hinting for awhile about a secret project I’ve been working on, and I have been waiting for what feels like forever to give you the details.
It’s finally time.
MY NEW EBOOK IS OUT!
#NoSugarNoProblems: A Lovely Collection of Paleo Sweetener-Free Desserts is my new baby. I worked very, very hard on it, and I’m very, very proud of this creation.
What is #NoSugarNoProblems? Well, like I mentioned, it’s an ebook filled with 30 paleo, sweetener-free desserts. When I say sweetener-free, I really mean sweetener-free. Obviously, that means no sugar. However, that also means no sugar substitutes. No coconut sugar, no stevia, no xylitol, no erythritol, no monkfruit, no maple syrup, no honey, and no yacon syrup. No bananas or dates, either. I kept everything as low glycemic as possible. I want this to be useful for everyone, whether you’re low-carb, keto, diabetic, on a Candida protocol, following low-FODMAP, generally sugar-free, paleo, primal, vegan, vegetarian, or anything in between. I want to give options for people who want a quick treat that they can throw together in just a few minutes, as well as options for those who want a more extravagant dessert that requires a few more steps.
What’s included? Cookies, cupcakes, brownies, cheesecake, cream pie, puddings, milkshakes, fudge… the list goes on. This ebook is very me. It’s a collection of sweetener-free desserts that I personally love, many of which are always stocked in my freezer for backup. I’ve been making some of these for years, while others are newer recipes, but I truly adore them all. This is my ideal dessert ebook. Many of you know what my dessert preferences are like based on what I post to social media and based on the recipes I’ve posted to my blog, so that should give you an idea of the type of recipes inside!
Why was I inspired to create this? Ohhhh, it’s been building. I have been on a Candida diet for almost 10 months now, which means no fruit or sugar. Many people ask me how I survive on a restricted diet for so long, saying they couldn’t do it. Well, I think you could. I know what it’s like to actually feel good, and that is highly motivating. It’s all about mindset and finding ways around your “restrictions.” I truly believe there is a replacement for everything.
I’ve been on a number of elimination diets in the past few years. It started off with a Candida protocol a few years ago, then moved to low-FODMAP, SCD, food intolerance diets, and a few other “trial” elimination diets sprinkled in here and there, all in an effort to help heal my gut. I got used to it. There were many times I felt restricted, angry, and desperate to just give in and eat the things I wasn’t “supposed to.” Sometimes I did, and I felt worse. Sometimes I did, and I felt fine. Sometimes I didn’t, and I regretted it. Sometimes I didn’t, and I was glad I stuck to the protocol.
What I realized, though, was that the difficult part was in my head. It was because of my mindset and an emotional attachment to food. So I learned to flip my mindset, and I told myself there was a replacement for everything. I could always find another option. I challenged myself to prove that, again and again.
Awhile back, I posted the recipe for my Sugar-Free Vanilla Coconut Collagen cookies, and I was shocked at the overwhelmingly positive response. I thought I was the only weirdo who liked totally sugar-free dessert recipes! By this point, my taste buds had gotten very used to real, whole foods, and I was finally able to fully appreciate the natural sweetness of food. I didn’t know if others would be able to taste that natural sweetness, too. However, so many of you became obsessed with that recipe as well. How great is it to be able to eat cookies and not get stomach pains or a sugar crash after? To keep your blood sugar stable, and to have a sweet treat while still complying with the Candida protocol or sugar-free diet that your practitioner put you on?
I’ve had people message me and tell me that those cookies are now a family staple. I’ve had women tell me that they made them every week for their diabetic husbands. I had a girl with severe gut issues who has been sugar-free for over 5 years tell me that she had never been so excited because she could finally eat dessert again. This response made me so insanely happy. Then, I posted my Sugar-Free Chocolate Chip Coconut Zucchini Muffins. Again, the response was incredible. So many mothers have told me that their kids adore these, and it’s their go-to sweet treat for an after-school snack. I’ve had girls tell me that they bake them all the time with friends, and that girls’ night no longer means having a stomachache for two days after, feeling bloated and sluggish after a sugar binge.
After that, I received many more requests for sugar-free recipes. There are a lot of sugar-free desserts I’ve kept up my sleeve, but I didn’t realize other people would be interested in them as well. I’ve been sugar-free for so long, and I know most people don’t have to be. Why would they want a sugar-free mug cake when they could have a super sweet, sugar-filled one?
Well, times are changing. People are realizing what sugar truly does to our bodies and brains. I don’t want to make it out as evil, or sound like no one should ever eat sugar again. That’s unrealistic and a little too extreme. However, we do need to recognize its consequences, because the overconsumption of sugar causes far too many issues to ignore. High-sugar diets are linked to brain and mood disorders like depression, anxiety, Parkinson’s, and Alzheimer’s, and autoimmune conditions like type 1 diabetes, multiple sclerosis, colitis, and Crohn’s disease. They’re linked to weight gain, gut issues, skin issues, and hormonal imbalances. Even if you’re not struggling with any of these issues now, it’s important to do what you can in this moment to prevent negative outcomes later on. Like I’ve said before, don’t wait for a diagnosis. Being aware of your sugar consumption is a huge part of this. As functional medicine progresses, people are finally understanding the value of nutritional therapy, and how much changing your diet can truly change your life.
I’ve seen this firsthand, as have many of my friends, family members, and clients. That being said, food, and dessert, is part of our culture. We must be realistic about that. I understand how difficult it is to be the only one who can’t have birthday cake at the party, who can’t eat the cookies during movie night, or who can’t enjoy a chocolate fudge brownie every so often. When you’re on a sugar-free protocol for any reason, it’s usually mainly in social situations when you feel left out and resentful. Food is very social in our society, and it can be stressful to feel like you can’t take part in that.
This is especially true during the holidays, which is why I wanted to release my ebook before Thanksgiving and Christmas. I’ve spent a holiday season on a Candida protocol before, and it was emotionally very difficult for me at first. A lot of my Christmas traditions revolved around food – baking, drinking cocoa and watching movies, decorating and eating the gingerbread house, throwing a holiday dessert party, decorating sugar cookies…you know how it is. After going through an entire holiday season without a mug of hot chocolate or Christmas cookies, my attitude around what made Christmas Christmas changed. At the same time, though, how nice would it have been to have been able to keep some of those traditions without deviating from my Candida protocol?
As I approach another holiday season sugar-free, I know that so many others are in a similar situation. I see it with clients, family, friends, and those I’ve connected with on social media. They feel like they have to choose between being social and doing what is best for their health. I don’t want anyone to feel like they have to choose. And that’s why this ebook is my passion project.
Beyond that, I know how confusing it is to choose a sweetener to begin with. That’s one of the top questions I get asked – “Should I use honey, maple syrup, stevia, xylitol…?” The truth is that there are going to be pros and cons with every single sweetener, and there isn’t always enough information out about a lot of the newer sugar-substitutes to really make a fully informed judgment about them. What if you didn’t have to choose? What if you could have all of your favorite desserts without the sugar or sweetener at all? Now you can.
How do I make things taste like dessert without using sweetener? I do so by taking advantage of the natural sweetness found in foods without sugar. Vanilla, salt, cinnamon, and other spices are the key. Cacao, cocoa, carob, coconut, almonds, pecans…they all have a natural sweetness that can be enhanced when paired with the right ingredients. Of course, these recipes aren’t going to taste like sugar bombs. But if you’re the type of person who appreciates a nice bar of dark chocolate over a bar of Hershey’s, you’ll definitely fall in love with this ebook. This ebook might even help you retrain your taste buds to appreciate those natural flavors. Foods that didn’t seem sweet before might magically start to have a whole new flavor. You can have your sweet treat, and still feel amazing afterward.
What kinds of recipes are inside? Like I mentioned, they are all sugar-free, sweetener-free, and low-glycemic. They’re all paleo and most are vegan, or can be made vegan. Only three contain fruit, and the fruits used are blueberries, strawberries, and raspberries. Those fruits have very low glycemic loads and can usually even fit into ketogenic diets.
Well, there’s also lemon. But I don’t count that as a fruit…even though it is. ;P
Anyways, here is a list of some recipes you’ll find inside:
- Brownie Mug Cake with Chocolate Filling
- Chocolate Hazelnut Cream Pie
- Blueberry Crumble
- Chai Ice Cream
- Coffee Cookie Sandwiches
- Horchata Milkshake
- Edible Cookie Dough
- Gingersnap Cupcakes with Spiced Cashew Cream Frosting
- Lemon Pound Cake with Coconut Lemon Frosting
- No-Bake Vanilla Cinnamon Cheesecake
- Peppermint Fudge Brownies
- Yellow Cake with Dark Chocolate Frosting
- Pumpkin Cookies with Pumpkin Spice Frosting
…and many more! There’s a mixture of super easy, “pull-it-together in 5 minutes” recipes, and a few that are a bit more complex and require more prep time. There is something here for everyone. I kept the ingredients as basic as possible without compromising flavor, and also gave ideas on substitutions where possible!
If you’re limiting sugar in your diet for any reason, I know you’ll adore this ebook. The point of eating a whole-foods diet is definitely not to simply create paleo versions of all of your old favorite unhealthy foods. However, it’s nice to know that when you want to have a cookie or cupcake or piece of cake, you certainly can.
If you have a health issue that can be helped through a change in diet, I don’t want you to ever feel like that has to limit your life. If you don’t have a specific health issue but you’re simply trying to be more aware of your sugar consumption, I don’t want you to feel like that causes difficulties socially or emotionally. I want you to be able to enjoy some cake and not feel like a moody, sluggish wreck afterward when the sugar coma hits. I want you to enjoy the benefits of a real food diet, without feeling like you have to make any compromises. If your dietary changes feel unsustainable, it can be very challenging to stick with them. I think this ebook will make things a lot easier.
I know it was long-winded, but this is my explanation of why this project means so much to me. I’m so proud of it, and I wanted the chance to explain why. Honestly, I was nervous to release it, because I still wonder if I’m the only person who enjoys totally sweetener-free desserts. Thankfully, though, I’ve learned that I’m definitely not. These recipes passed multiple taste tests with family and friends, so I know I have at least a few votes! Despite the nerves, I’ve been so excited about this release that I could barely sleep. I know how many people this can help, and I want to provide that resource for you. This is the ebook I wish I had two years ago on my first Candida protocol to get me through that sugar-free holiday season. I didn’t have it then, but I have it now. I hope it helps you, too!
You can get your copy by heading to the ebooks tab at the top of my site, or directly by heading to this link. I’m so happy to see how many of you are already making the desserts – it lights up my heart! If you make something from the ebook, please tag me in a photo and use the hashtag #NoSugarNoProblems! That way, I can see your beautiful creation! 🙂
by Christina | Nov 12, 2017 | Wellness
One of the questions I get asked most often is if I’ll share my supplement routine. Many of you know that I have quite the supplement regimen, but I don’t like to share all of the details because my supplement routine is very specific to my body and my personal health status. I think it’s really unwise to blindly copy someone else’s supplement routine without understanding why they take the things they take. Every person’s situation is very unique, and the supplements they use should be tailored to that. Taking a supplement that doesn’t address your body’s unique needs can sometimes do more harm than good, so it’s important to focus on what’s best for you, specifically, instead of taking supplements just to take them or just because you heard someone else is taking them and has seen good results.
Stress is something many of us struggle with, so I wanted to share more about a few of the herbs I’ve used in the past few years to manage it. Over the years, I’ve tried a lot of different holistic remedies to help reduce my cortisol, ease my anxiety, and lower my stress, and they really have helped me feel much better overall. I’m still a Type A individual, but I’m actually much calmer and more relaxed nowadays than I ever have been in my whole life.
Adaptogens and different anxiety-reducing herbs are mentioned a lot in the media and are getting stuffed into every food product nowadays, and it seems like many people just take them to be “trendy,” without even knowing what the herbs actually do. Adaptogens are really powerful, though, and they work to bring the body back to its level of homeostasis. They “adapt” to what your body needs, which is why the same adaptogens can work very differently for different people. They might make one person more energetic if that’s what that body needs, and they might make someone else much calmer and relaxed if that’s what that person needs. In today’s stressful society, most people tend to need the calming effect. My dysfunction robs me of my joy of life. My specific problem is that everything may be going well when we jump in the bed – but in just a quarter of an hour it would shrink back, leaving me excited… in my head only. I got a box of Levitra from www.trendingdownward.com/generic-levitra-cheap/ and indeed it works! My happiness is immense.
Over the years, I’ve built up an arsenal of adaptogens, amino acids, herbs, and other supplements based on products recommended to me by different practitioners. I’ve tried many things out, seen how my body and mood has responded, and discovered what works best for me. Not everything given to me by doctors over the years has worked. There are a lot of supplements I’ve tried that I really noticed no difference with. There are a few, though, that I’ve kept in my rotation because I love the effect they have on helping to reduce my stress levels.
- Ashwagandha is by far my favorite adaptogen, and I’ve been using it religiously in different forms for about two years. Compared to everything else I’ve tried, this adaptogen has made the biggest difference in my stress levels. It’s popular in Ayurvedic medicine and is used to support the body’s natural energy levels and moderate the effects of stress. It can also strengthen the immune system, increase mental focus and memory, reduce fatigue, and reduce symptoms of anxiety and depression. Since taking this constantly in the morning and evening, I’ve noticed a huge reduction in my anxiety levels. Ashwagandha is a nightshade, though, so be aware if you have an autoimmune disease and react to nightshades.
- Rhodiola is another adaptogen, and it’s known to to help boost energy, mood, and brain power. Rhodiola is linked to a reduction in cortisol and depression, and it supports the body’s ability to resist different stressors. This paired with Ashwagandha are my adaptogen dream team when it comes to natural remedies for anxiety and depression.
- L-Theanine is a relaxing amino acid that has helped me a lot with winding down after a long day. It helps to support the body’s ability to relax, and I definitely notice the difference.
- Reishi – Reishi mushroom is known to help calm you down, relieve feelings of stress, and also support sleep. I like to drink a mug of Four Sigmatic Reishi elixir every night to help me wind down, and it makes a huge difference in my evening routine. (My code “CRW” will get you 15% off Four Sigmatic products!)
- GABA – If you’ve ever taken a Psych class, you’ve probably heard of GABA. It’s an inhibitory neurotransmitter with relaxant effects, helping the body to maintain balance. GABA is often out of balance in people who struggle with anxiety. I first started supplementing with GABA about five years ago, at the recommendation of my psychologist since I didn’t want to go on medication, and I found it made a huge difference in the way I reacted to stressors in my life.
- Kava Kava is an extract / plant / root that helps the body manage stress. It can help with anxiety, restlessness, and sleeping. It can also help with muscle tension and pain. However, there are some medications and supplements that Kava Kava should not be taken in conjunction with, which is another reminder why it’s so important to get supplement recommendations from a practitioner who knows everything you’re taking! My practitioner put me on this about a year ago, and I noticed much better sleep and even energy levels throughout the day.
- Holy Basil is another adaptogen that is popular in Ayurvedic medicine. The compounds in holy basil have been shown in clinical trials to support the pancreas and help generate healthy new beta cells. It’s been shown to reduce stress, help with sleep problems, reduce exhaustion, and have antidepressant properties. I have taken this on and off for about two years, and I do notice that I feel more “even” overall whenever I take it consistently.
These are just a few of the natural remedies I’ve used in my battle against stress and anxiety. Remember, adaptogens work differently for everyone, so sometimes it can be a guessing game to figure out what works best with your body. For example, ashwagandha might help me wind down, but it might make you more energetic. Listen to your body to find what works for you!
Do you have a favorite adaptogen? I’d love to hear!
