Roasted Dijon Brussel Sprouts

This might sound crazy, but Brussels sprouts are up there in my top favorite foods. I have them a few times a week which has allowed me to come up with many different variations. This week I am sharing an easy recipe that adds a ton of flavor and may even convince those non Brussels sprout fans in your life to give them a try…

Why Brussels sprouts?

Brussel sprouts actually pack a great deal of protein for a vegetable as well as many important nutrients such as, iron, potassium and vitamin C. They are a great source of fiber and contain high amounts of folate and antioxidants.

Brussels sprouts are harvested September through March making them a seasonal winter vegetable. This means you should definitely find a good quality selection at your grocery store and local farmers markets.

Roasted Dijon Brussels Sprouts

brussel-sprouts-recipe

Ingredients

1 medium bag of Brussels Sprouts
Olive Oil
Himalayan Sea Salt
2 – 3 tablespoons of Dijon Mustard

Directions

Take the Dijon mustard out of the fridge and allow it to reach room temperature (you can also heat the two to three tablespoons of mustard in the microwave/on the stove quickly if that is easier)
Bring a medium sized pot of water to a boil on the stove
Cut the brussels sprouts in half length wise and boil on the stove for 5 minutes
Strain the brussels sprouts and transfer them into a sprayed/melted olive oil coated non stick sauté pan
Drizzle some extra olive oil and stir/flip Brussels to evenly sear until they are golden brown – this will take about 10-15 minutes
Remove the brussels sprouts from the heat and transfer into your serving dish
Add two to three tablespoons of the Dijon mustard on top of the brussels sprouts and toss the sprouts until they are all coated evenly
Sprinkle a little Himalayan Pink Sea Salt on top to garnish
Serve and Enjoy!

Supplements 101

So many of my clients and followers ask me about supplements; there are so many supplements out there to take; so how do you know which are right for you?

Supplements are a great tool for boosting your overall health since they are a quick and easy way to add essential vitamins and minerals to our diet…

Supplements are also great for coping with illness and speeding up recovery..

So what’s the catch?

Not all supplements are made the same way and not everyone needs supplements. I highly suggest talking with your doctor about what supplements are right for you, if any at all!

Most vitamins are manufactured in bulk and unfortunately contain additives and fillers. I recommend doing some research before buying vitamins and not being afraid to spend a little more money on something so important to your health.

Okay so how do you know if you need supplements?

If you eat a relatively healthy diet most of the time you are probably getting the essential vitamins and minerals – it can’t hurt to take a multivitamin but you might not need to. To determine what other supplements your body needs my first advice would be to start listening to it. Journal your emotional and physical feelings each day for a week or two; scribble down when you feel tired, weak, have a breakout, etc and then talk to your doctor to see if you are deficient of any key nutrients.

As a health coach, I personally take and recommend the following supplements for everyone daily:

Probiotic!!

  • Probiotics are SO important – these days a good amount of our food is processed or contains hidden additives and even if you eat really clean now, you probably grew up eating macaroni and cheese, pizza, pop tarts, etc. All of this takes a toll on your gut and you might not even realize it. Taking a probiotic truly cleans up your insides and regulates your body again. Trust me on this one – give it a week and you will notice a difference!

garden of life raw probiotics

My favorite = Garden of Life RAW Probiotic Line

Vitamin D (only in the winter months)

  • Sunshine truly makes you happy, am I right? Well in the late fall and winter months your body rarely sees the sun which is a huge source of vitamin D for your body. Taking a Vitamin D supplement in the winter is an easy fix to keep your body feeling great, positive, and you bet, happier. My favorite brand is Garden of Life  – they make both a pill and spray.

Vitamin C (during cold season and especially when you have a cold coming on)

  • This one is a no brainer! Vitamin C is the best choice when you are trying to avoid, prevent, or cope with a cold or illness. Eating foods rich in Vitamin C is always the first choice but adding in a Vitamin C supplement during the flu and cold season really gives your immune system a boost and decreases the likelihood of catching the next gross virus floating around town. My favorite brand is Garden of Life – they make both a pill and spray.

Protein & Collagen Peptides

  • Protein supplements are great if used on occasion and are all natural, no additive products. Protein drinks, smoothies, etc are amazing for post workout snacks and meals. When it comes to Protein I LOVE Garden of Life products, Naked products, and Vital Proteins.
  • Collagen Peptides – what are they? Collagen Peptides are short chain amino acids naturally derived from pasture-raised, grass-fed collagen protein. Collagen peptides contain the same amino acids as gelatin which are identical to the protein found in skin, nails, hair, bones, cartilage, and joints – meaning all of these areas of the body benefit wonderfully from adding these amino acids into your diet. Vital Proteins products are the best and have products that combine protein with the collagen peptides – making it a two in one practical product

vital proteins collagen peptides

My Favorite = Vital Proteins Collagen Peptides

Five Causes of Cravings

Cravings…. 90% of the time cravings are for foods that maybe aren’t the healthiest or foods you don’t really need because you actually aren’t hungry (but can’t realize that). Today I am sharing with you five common causes of cravings so you can become more aware and mindful of when, what and how you consume food.

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Water

Lack of water can send the message that you are thirsty and on the verge of dehydration. Dehydration can manifest as a mild hunger, so the first thing to do when you get a craving is drink a full glass of water. Excess water can also cause cravings, so be sure that your water intake is well balanced.

Lack of Nutrients

If the body has inadequate nutrients, it will produce odd cravings. For example, inadequate mineral levels produce salt cravings, and overall inadequate nutrition produces cravings for non-nutritional forms of energy, like caffeine.

Hormonal

When women experience menstruation, pregnancy, or menopause, fluctuating testosterone and estrogen levels may cause unique cravings.

De-Evolution

When things are going extremely well, sometimes a self-sabotage syndrome happens. We crave foods that throw us off, thus creating more cravings to balance ourselves. This often happens from low blood sugar and may result in strong mood swings.

Lack of Primary Food

Remember a week or so back I introduced you all to the term, primary food? It’s back again.. Being dissatisfied with a relationship or having an inappropriate exercise routine (too much, too little, or the wrong kind), being bored, stressed, uninspired by a job, or lacking a spiritual practice may all cause emotional eating. Eating can be used as a substitute for entertainment or to fill the void of primary food.

Diet Less & Live More

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It is officially fall! Fall is typically a time when most people get organized, back into routines, and create some new health goals. Today I am sharing ten tips to kick start your journey that doesn’t require dieting or counting calories; who wants to do that anyways?!

These tips focus on YOU, how you feel, and just simply making some smarter choices when it comes to food. Now remember, the biggest tip to cleaning up your eating habits is to aim for 90% clean food and 10% “cheat/unclean” food, but be happy if 80/20 is how it turns out some weeks too! You have to enjoy the little things in life, including some tailgating food and pumpkin beer with friends.

  1. Feed your soul with primary food. What is primary food? Primary food is your friends and family, physical activity, spirituality, and a satisfying caree. All of these things in life give you energy, think of them as food. A lack of primary food creates over-reliance on secondary, edible food.
  2. Drink water. Most people are chronically dehydrated and don’t even realize. Many people often mistake thirst for hunger. If you feel hungry between meals, drink a glass of water before giving into any cravings.
  3. Eat mainly plant-based diet. Plant foods are typically lower in fat and calories and higher in filling fiber than meat, dairy, and processed foods, while providing loads of essential nutrients.  Eat lots of fruits and vegetables!!
  4. Chew your food well. Digestion actually begins in the mouth; by thoroughly chewing your food, your body will better digest all of its important nutrients. This mindfulness will also allow you to slow down your eating. It takes about 20 minutes for your brain to register that it is full so by eating slower you might feel satisfied with less food.
  5. Eat real food. Avoid products with high-fructose corn syrup or a long list of unpronounceable ingredients. These foods are highly processed which means they are lacking the nutrients your body needs; essentially they are empty calories.
  6. Eat breakfast. Skipping meals causes your blood sugar levels to peak and dip, affecting your energy and moods. It can also cause overeating later on because you’re so hungry.
  7. Eat mindfully. Turn off the TV. Get away from the computer. Sit down and savor the food you are eating with no distractions!!
  8. Get moving. Do any type of physical activity every day. Find movement or exercise you enjoy.
  9. Sleep, rest and relax. When you are sleep-deprived or stressed, your body will crave energy, causing cravings for sugary snacks and caffeine as an energy boost.
  10. Schedule fun time. Boredom and stress can lead to overeating; in order to avoid this make sure to take time to laugh and participate in activities that make you happy.

content via IIN (Institute for Integrative Nutrition)