B Well: Matcha Chia Pudding

I already told you last week that chia pudding is my favorite sweet snack at the moment, but pair it with one of my favorite energy boosters & you've got yourself some raw B Strong energy in a jar!! And with that I introduce you to my Matcha Chia Pudding:

There's something about the matcha, cashew combo I'm obsessed with, but throw any toppings you'd like on there. Shredded coconut is also bomb, btw ;-)

What's Matcha?

Matcha is a powdered green tea. One serving contains 10x the nutritional benefits of a single serving of regular brewed green tea. It contains more caffeine than brewed green tea, but it's amino acid, [the building blocks of protein], content slow the release of caffeine into your blood stream. The gently energizing caffeine, paired with the mind-easing properties of matcha make for a calm, yet alert state of mind that Buddhists have long relied on for their meditation practices.

Why Matcha?

When you consume matcha, you're consuming the entire green tea leaf, rather than just the water the tea was brewed in, which is why the health benefits are substantially higher when you choose matcha over brewed green tea. Matcha has over 100x the antioxidant content of brewed green tea! There are also claims, which I'm sure you've heard, that green tea can boost your metabolism, help detoxify your body & may improve your cholesterol & blood sugar levels. I use it purely for the relaxed & alert mindset it brings me - if any of the other benefits are true for me, that's an added bonus!

Ok, let's get onto the recipe!

As I noted last week, I make individual servings in separate, small mason jars, but if you'd prefer to make multiple servings all in a single bowl or large mason jar go for it! That being said, this recipe is for a single serving, so if you do plan to make multiple servings, multiply the ingredients by however many servings you're looking to make. Also, I tend to keep my serving size fairly small, [I'd say around 1/3c], because I make it in a small mason jar & want to be sure I have plenty of room to add all the tasty & nutritious toppings, [like berries & nuts], I want!

Ingredients:

• 1/8c chia seeds
• [Optional] 1/2 scoop collagen peptides protein powder [I use Vital Proteins Unflavored]
• 1 tsp matcha powder [I LOVE Gotcha Matcha from Match Source]
• [Optional] 1 Tbsp ground flaxseed
• 1 Tbsp raw honey [you can totally use any sweetener you prefer]
• 1/4c milk [I use The New Barn Unsweeted Vanilla Almond Milk]

Directions:

• Pile all these ingredients, in any order you like, into a mason jar or bowl
• Use a whisk or spoon to mix it all up - [or, if you're using a mason jar, just put the cover on tight & shake it like a maraca!]
• Top with any fruit or nuts you find enticing - I highly recommend cashews with this recipe - & enjoy!!
• Refrigerate for a minimum of 4 hours [be sure to check out my "Expert Tip" I shared in my Mocha Chia Pudding Recipe here!]

How did you like EATING your tea?! Groundbreaking right?! Be sure to show off your creations & tell me what toppings you loved to add on your treat on FB/IG/TW. Oh & don't forget to tag me so I can see!! [Remember it's @cassiebstrong.]

B Well,

Cassie B.

B Well: Mocha Chia Pudding

Chia pudding is my favorite sweet snack right now for these 3 reasons:

1. It's easy to prepare.
2. It's a healthier alternative to the treats we usually scarf down to satisfy cravings.
3. It's tasty AF!!!

I make individual servings in separate, small mason jars, but if you'd prefer to make multiple servings all in a single bowl or large mason jar go for it! That being said, this recipe is for a single serving, so if you do plan to make multiple servings, multiply the ingredients by however many servings you're looking to make. Also, I tend to keep my serving size fairly small, [I'd say around 1/3c], because I make it in a small mason jar & want to be sure I have plenty of room to add all the tasty & nutritious toppings, [like berries & nuts], I want! [**Confession: there are no toppings on my pudding in the photo because I ate them all & need to go buy more before I can finally devour it, but I wanted to get you the recipe ASAP!**]

Ingredients:

• 1/8c chia seeds
• [Optional] 1/2 scoop collagen peptides protein powder [I use Vital Proteins Unflavored]
• 1 Tbsp raw cacao powder
• 1 tsp fresh ground coffee
• [Optional] 1 Tbsp hemp seeds
• 1 Tbsp raw honey [you can totally use any sweetener you prefer]
• 1/4c milk [I use The New Barn Unsweeted Vanilla Almond Milk]

Directions:

• Pile all these ingredients, in any order you like, into a mason jar or bowl
• Use a whisk or spoon to mix it all up - [or, if you're using a mason jar, just put the cover on tight & shake it like a maraca!]
• Refrigerate for a minimum of 4 hours
• Top with any fruit or nuts you find enticing - I highly recommend raspberries with this recipe - & enjoy!!

[**Expert tip ;-) the longer you let it sit, the more the chia seeds absorb the sweetener you used, so I put less sweetener - 1/2-3/4 Tbsp - in the puddings I know I won't eat for a couple days.]

I have more fun chia pudding recipes coming your way soon, so stay tuned! 'Til then, share your Moch-amazing chia creations with me on FB/IG/TW @cassiebstrong #BWell #EatYourWellness!

B Well,

Cassie B.

Momma B: I Still Make Mistakes... But I Always Recover

Now that I’ve completely changed my eating habits and I've sustained my new lifestyle for over a year, what I'm starting to learn is that my body is not going to let me behave like I use to. I was once the Queen of processed foods. Not only that, but processed foods that were easy and ready NOW, or I wasn’t going to bother with it! I always believed I was buying “high quality” and healthier processed foods. I read every label. Every. Single. Label. I even managed to commit to finding and buying foods that only had five ingredients or less. I put in all that effort, and STILL... I didn’t feel well. Since the Institute of Integrative Nutrition came into my life in 2015, that all has changed so much. I no longer suffer from daily headaches, regular migraines, neck and shoulder pain; I’m no longer lactose intolerant, my acid reflux is no longer an issue, and I no longer struggle with constipation or lack of sleep. All of that improved once I started eating more nutritious foods and taking less prescription medications. I’m not sure why our doctors aren’t asking us what we eat and drink, but I’m living proof that the food you eat can be your medicine or your poison. 

Eating out often isn’t enjoyable for me anymore. I know... what a shame! I struggle because I live in a location in Maine where there are so many franchise restaurants and local, sustainable food options are lacking. When I am out, I try to make the best choice I can, but man! Sometimes even the best option on the menu is still not a great option. As I scan the menu, I'll think back to what would have caught my eyes just a few years ago. The kids were involved in activities, and we were on the road a lot, so we would eat out nearly every weekend. Back then, when I was in the vicious cycle of feeling unwell and tired, I didn’t notice how the foods I chose affected me. Now that I don’t fill myself with all those processed foods constantly, I notice immediately when and how those foods affect me.

I ventured to Portland recently, and I didn’t want to cook when we got home, so I suggested we eat out. There's a burger place there, known for their gourmet burgers, and I thought how bad can a burger make me feel?! A gourmet burger, versus a fast food option, sounded safe to me, but I was wrong! I ordered what I thought to be the best burger on the menu – it didn’t come in a bun, it was wrapped in lettuce, and I even swapped the fries for broccoli. I was tickled pink with the choice I had made, versus what I would have chosen just 3 years ago. We weren't even finished our drive home when I realized that burger was not going to settle well at all. For the next three days I felt negative effects from that burger. Needless to say, it was another learning opportunity. As much as I tell myself I hate learning opportunities, they really do keep me moving in the right direction. 

Dr. Mark Hyman says the cure for what ails us can be found in our kitchen. From my personal experience, I completely agree. The food-like substances offered by the industrial food system trick our taste buds into momentary pleasure, but our biology rejects the junk that can wreak havoc on our genes and hormonal/biochemical pathways. The variety of flavors of processed foods may make you happy momentarily, but the scary thing is that your brain can become addicted to these sneaky combinations of fat, sugar, and salt. This addiction is dangerous because our biochemistry cannot properly break down and dispose of these foods. Since the cure for what ails us is in our kitchen, the best thing we can do is start preparing more meals at home. 

You can start today with these 3 simple steps:

• Shopping cart makeover
• Fridge makeover
• Pantry makeover 

Food is truly the best investment for your health! Choose locally grown, organic, whole foods as often as possible, but, most of all, focus on nourishing your body. Would you like some personal guidance in your journey through your shopping cart, refrigerator and pantry makeovers? Contact me today: simplymindbodyhealth@gmail.com for your free wellness consultation! 

Be Well,

Momma B.

Momma B: Why Should I/How Do I Detox?!

Have you ever suffered through a detox experience and wondered how it's suppose to be "good for you"? Many years ago I tried a detox. All you could consume was broth for an entire weekend. Needless to say it didn't go well. I didn't make it through one day... I thought I would die. My legs were weak, I had an awful headache and I was what I'm told they call "hangry"!  

Now that I focus on eating whole foods, I've created a more balanced lifestyle. I know now that by eating whole foods everyday, I'm also detoxing everyday. When people describe the benefits of a detox, it sounds like it's practical and necessary for our health... but, the thing is, our liver and kidneys are designed to provide all those benefits on a daily basis - that's their function! Think of yourself as their supervisor - it's your responsibility to feed your body the foods that help your kidneys and liver function most efficiently and effectively. Rather than suffering through a cleanse once or twice a year, focusing more on how you're treating your body every day will have a more positive, lasting impact. Be mindful of the foods you eat, the cosmetics you use, and the cleaning products you have in your home. Avoid exposing your body to toxins as much as possible, that way your detoxing organs don't get overloaded and fall behind.

If you believe you may/know you have any food sensitivities, I recommend The Elimination Diet. Several of my clients have found it helpful with identifying foods they were sensitive to and felt better once they began avoiding them. For specific details and in depth guidance, click on the link above, but basically, you start by eliminating common food sensitivities like: gluten, corn, soy, sugar and eggs. After not eating them for 21-30 days, you'll start to add them back into your diet one at a time and focus on how you feel. If you choose to use this process, be sure to eat whole, nutritious foods, eat lots of vegetables and enjoy some fruit too, and drink plenty of water. Doing those things will naturally help your body detox.

If The Elimination Diet sounds too overwhelming, I encourage clients to commit to a whole foods diet. For 21-30 days, eliminate all processed foods that come in packages or boxes, and avoid eating out at restaurants. Focus on eating vegetables, fruits, grass fed, lean proteins & whole grains. To improve the detox, try adding cleansing foods into your diet like water with lemon, bitter greens, ginger and broccoli. 

Still feeling confused or overwhelmed by the thought of kicking off the healthy lifestyle you imagine living? Let me help you! Contact me today for a free Wellness Consultation 207-320-5070 or simplymindbodyhealth@gmail.com.

B Well,

Momma B.

Eat Your Wellness: Easy, Healthy Pancakes

FYI... Today is National Pancake Day! Now, before you go making plans at IHOP to eat stacks of ooey gooey pancakes made with ingredients you know nothing about, take a look at this recipe. First off, it's SO quick! The kind of thing you can prep and cook when you need food NOW. Second, there are minimal ingredients, [4 to be exact], that are all healthy for you. Last, and probably most important, aside from the plates you eat these babies off from, you've only got 3 things to clean: a Nutribullet cup & blade, a pan, and a spatula. Check out the 4 ingredients below.

Yummmmmm!

Ingredients:

1. Oats
2. Eggs
3. Water or Milk (Almond, Coconut, or Dairy if you prefer)
4. Cinnamon
5. OPTIONAL: I also throw in Flax Seeds to make my pancakes more nutrient dense

Directions:

• Heat your pan to medium heat, then throw a dab of coconut oil, [or any oil you prefer!] in.
• Grab your smaller-sized Nutribullet cup & dump your oats in there.
• Every 1/4 of the cup you fill = about 4 small pancakes or 2 large pancakes.
• Throw in 1-2 tsp of cinnamon with your oats.
• Add you Flax Seeds if you want to use them.
• Screw on the blade, then mix it for 5-10sec to mull the oats into a flour.

• Add a single egg if you're cooking 2-4 large pancakes/4-8 small. Or add 2 eggs if you're making more.
• Pour in your milk until you've matched 1/2 of the amount of flour in the cup.

• Throw the blade back on & mix for about 10sec until the mix turns to a batter.
• If it's too thin, no stress! The oat flour, just like oats, will absorb the liquid. So you can wait a few minutes until the batter is the consistency you prefer.
• All that is super quick, so be sure your pan is actually heated.
• Once the pan is hot enough, pour the batter right from the cup and into the pan.

TOO easy, right?!

And that's really it! I know you know how to take it from there. Make the pancakes your desired size, dress them with the toppings you enjoy, [personally, I love bananas, walnuts & maple syrup!], and have a happy National Pancake Day, guilt, [& mess], free!

How did your 1st attempt at these go?! Snap a pic & show me on FB/IG/TW @cassiebstrong!

B Well & Happy National Pancake Day!

Cassie B.