Nutrition 101

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• ½ 15 oz can pure pumpkin puree 
• 1 banana
• 2 eggs 
• ⅓ cup coconut oil 
• 1 teaspoon pure vanilla extract 
• ¼ cup raw honey (get local if possible) 
• 2 cups rolled oats 
• 1 teaspoon baking soda 
• ¼ teaspoon baking powder (Aluminum free) 
• ½ teaspoon sea salt 
• ½ teaspoon pumpkin pie spice

1. Preheat the oven to 350° F. 

2. Place all the ingredients in a blender and blend until well combined. If making a vegan version of this recipe, substitute 2 tablespoons ground flaxseed mixed with 6 tablespoons of water for the eggs. 

3. Pour the batter into a lined muffin tin; each cup should be ¾ full. Bake for 20 to 22 minutes or until a toothpick inserted in the center comes out clean.

Is Oatmeal healthy? It depends...

It’s true that you shouldn’t touch Quaker oats with a 10 foot pole. That’s because it’s conventionally grown and tests have found it contains Roundup that is linked to cancer.

The solution is simple...

1. Buy certified sprouted organic oats that are also glyphosate-free (such as One Degree brand), which means it’s verified not to have Roundup in it.
2. There’s data that shows that steel cut oats don’t spike your blood sugar when it’s combined with healthy fats and protein. This is why you should eat yours with organic one-ingredient nut butter, freshly ground flaxseeds, and organic coconut milk. You can add protein powder to it when you want extra protein.
3. Oatmeal is full of soluble fiber that helps to actually REGULATE blood sugar, and it’s a much healthier carb choice than a muffin or bagel or pancakes or something like that full of refined flour. 
4. When you buy SPROUTED oats, the phytic acid is deactivated in the oats, so that it’s more nutritious and easier to digest.

So here’s the bottom line: If you buy steel cut, organic, glyphosate free and sprouted, they super healthy for you and a great source of morning energy!

Best of all – it takes me less than a minute to make in the slow cooker. Breakfast is ready to go first thing in the morning. What is better than that?

Ingredients: 

• 1 cup steel cut oats 
• 4 ½ cups filtered water 

Optional Toppings: 

• 4 tablespoons ground flaxseed 
• 4 tablespoons chia seeds 
• 4 scoops protein powder 
• 4 tablespoons nut butter 
• ¼ cup walnuts 
• ½ cup mixed fresh berries 
• ½ cup peach, sliced 

Instructions: 

• 1. Place the oats and 4 ½ cups filtered water in a small 1.5 quart slow cooker.
• 2. Turn the heat to low and cook for at least 8 hours or overnight. Serve with a variety of healthful toppings.

Ingredients: 

• 2 cups unsweetened coconut flakes 
• 1 cup mixed nuts, chopped 
• ½ cup pumpkin seeds (pepitos) 
• ¼ cup sunflower seeds 
• 2 tablespoons chia seeds 
• 1 teaspoon ground cinnamon 
• 1 teaspoon vanilla extract 
• ¼ cup coconut oil 
• 2 tablespoons raw cacao nibs

Instructions: 

• 1. Heat the oven to 325° F. 
• 2. Place all of the ingredients in a bowl and mix to combine. (add a little extra coconut oil if you would like) 
• 3. Line a baking sheet with parchment paper. Spread the granola on a baking sheet and bake for 12-15 minutes. Let cool and store covered in a glass container.

Starbucks Venti Unicorn Frappuccino has more sugar in it than...

• Entire bag of Hostess Powdered Donettes (75 grams of sugar). This is 20 donettes! 
• Four large scoops Baskin Robbins Chocolate Chip Ice Cream (72 grams of sugar).
• 29 Hershey’s Kisses (75 grams of sugar).

IT HAS 76 GRAMS OF SUGAR

Considering the average ADULT female isn’t supposed to be eating more than  25 grams of sugar in a single day – just one of these drinks is going to put you WAY over the edge – making it even worse for kids.

The Unicorn Frappuccino grande has 59 grams of sugar and a shocking 76 grams in a venti size. It’s totally outrageous that Starbucks is promoting this drink at all, and especially to children! 

Ingredients listed in the Unicorn Frapp:

• Carrageenan – Linked to intestinal inflammation and cancer.
• Citric Acid – Typically derived from mold made with GMO corn (not from fruit). This appears 8 times in the ingredient list!
• Mono and Diglycerides – A hidden form of trans fat, which is strongly linked to heart disease.
• Natural and Artificial Flavors – This is not a single ingredient…each flavor may contain up to 100 ingredients, including synthetic chemicals, solvents and preservatives such as BHA, propylene glycol, MSG, parabens, and more.

Ingredients: 

• 2 scoops Protein & Greens 
• 2 scoops Collagen 
• 4 celery stalks 
• 1 cucumber 
• 2 tablespoons ginger root, grated 
• 1 ½ tablespoons fresh lemon juice 
• 3 cups kale, chopped 
• 2 green apples, cored and chopped 
• 12 ounces filtered water 

Instructions: 

• 1. Place all ingredients in a blender and blend until smooth.

100 million Americans consume Doritos each year. And 6.65 million Americans consume 8 or MORE bags a month. Eight bags a month! 

First, they contain MSG.

MSG is only added to food to make it taste so irresistible that you keep coming back for more. 

MSG is what they feed rats in scientific studies to make them fat. It also is associated with increased risk of obesity in humans. Studies show this additive can help you gain weight, despite how many calories you eat.

Then they pile on “Natural Flavors” and “Artificial Flavors”.

These are proprietary mixtures crafted in a lab, which are very similar to MSG. These flavors are designed so that you experience the best 1 millionth part of the taste – so you keep wanting to go back for more and more, searching continuously for gratification – eating more of that product. 

Sound familiar???

This is concerning because Doritos in America are filled with artificial colors that they don’t use in other countries. These artificial colors are derived from petroleum and linked to several health issues, including allergies and hyperactivity in children, which require a warning label in Europe. Recent research shows they may also disrupt the immune system.

Doritos in the U.S. also contain GMO ingredients and have tested positive for Roundup weedkiller residues linked to cancer.

If you eat Doritos, is it time to stop buying them?

The decision is yours.

Ingredients: 

• 2 tablespoons Romano cheese, grated 
• 1 ½ teaspoons chili powder 
• ½ teaspoon paprika 
• ½ teaspoon garlic powder 
• ½ teaspoon buttermilk powder 
• ¼ teaspoon onion powder 
• ¼ teaspoon sea salt 
• 8 corn tortillas 
• olive oil spray

Instructions: 

• 1. Preheat the oven to 350° F. 
• 2. Mix the first 7 ingredients together and set aside. 
• 3. Stack the tortillas; cut them in half, then cut each half into thirds, forming triangleshaped pieces. 
• 4. Place half of the tortilla triangles in a single layer on a rack set over a baking sheet. Spray the top of each tortilla with olive oil and sprinkle with half of the seasoning mix. 
• 5. Bake for 8 minutes on each side or until almost crisp. The chips will finish crisping as they cool. 
• 6. Repeat with the remaining tortilla triangles.