Gluten and Dairy Free Pumpkin Chocolate Chip Muffins

Fortunately, we don't have to eat gluten-free or dairy-free in our house, but I think it is good to cut back on our consumption of both of those.  I bought some coconut flour to try a while back, and set up an experimental lab in my kitchen.  What I came up with is a gluten and dairy-free recipe that will delight your taste buds.  Even my two picky eaters gobble them up!

(How's that for a Thanksgiving themed pun?)

Here are the starring ingredients…

The chia seeds are not pictured because they were late to the casting call!

Pumpkin Chocolate Chip Muffins

1 c. coconut flour
1/2 t. salt
1 t. baking soda
2 t. pumpkin pie spice

1/2 c. raw unfiltered honey
1 c. coconut milk
1 c. pumpkin puree
3 eggs
2 t. vanilla

4 t. chia seeds
1 c. chocolate chips

Preheat oven to 350°F.  Prepare muffin tins, or use paper liners.  In a large bowl, sift together the first 4 ingredients.  In a separate bowl, whisk together the remaining ingredients except the chia seeds and chocolate chips.  Gently stir wet mixture into dry ingredients, then stir in chia seeds and chocolate chips.  Fill muffin cups 3/4 full.  Bake for 25 minutes or until slightly golden and cooked through.  Remove from tins immediately and cool on rack.  Makes 12 muffins.

Here are some additional notes on this recipe…
Depending on the chocolate chips you use, this can be a dairy-free recipe.  The Enjoy Life brand I use is dairy, nut, and soy free.
You can adjust the pumpkin pie spice amount to your liking.
If you have never used coconut flour, you may think there is no way you will be able to mix all that liquid into such a small amount of flour.  But coconut flour can absorb a lot of liquid.  Trust me, it will all go together.
The muffins don't rise much like regular muffins or cupcakes would.  What you see when you put them in the oven is pretty much what you will see when you take them out.  I use my large Pampered Chef scoop to fill the tins so they are a little rounded on the top.  We like our treats to be healthy and pretty!
Each muffin contains over 8g of fiber, and over 4g of protein thanks to the coconut flour.
As tempting as it will be to eat a muffin fresh out of the oven, I encourage you to let them cool completely before eating.  Your taste buds will thank you!
I double this recipe and use up the whole cans of pumpkin and coconut milk.  24 muffins don't last long around here.
Of course, if your name is Martha and you make your own pumpkin puree, feel free to use that.  I'm just going to feel good about making my own muffins, though!

Enjoy!

In Wellness,
Karen

Flu Shot or Not?

Aside from all the political campaign advertising we have been bombarded with lately, we are also being bombarded with advertisements to get a flu shot.  There are signs on just about every street corner, and even commercials on the radio and TV urging us to get a flu shot.

But should we?

Just like the political campaigns, there are obviously two sides to this issue.  I'm not here to tell you whether or not you should get a flu shot.  What I can tell you is why I choose not to get one.  Personally, getting a flu shot is not the right choice for me, and here are some of the reasons why.

No Guarantee

Let's take a look at what goes into making a flu vaccine.  According to the CDC (Centers for Disease Control and Prevention), research centers around the world conduct year-round surveillance for influenza and study influenza disease trends. This information is passed on to the WHO (World Health Organization), which then makes a recommendation on which viral strains to include in the coming year's influenza vaccine.  Each country then makes a final decision on which viruses to include in the vaccine manufactured in their country.  In the US, the CDC makes this decision.

Once the viruses are selected, a vaccine virus must be grown to be used in the actual vaccine.  Even if they identify the right virus for that year, there is no guarantee that the strain grown for the vaccine will be a good match with the actual virus that causes the flu.  If it isn't a good match, it won't offer the protection everyone expects.  There are hundreds of rapidly mutating viruses in three different types (A, B, and C) that can cause the flu in humans.  Picking the the right three is like picking winning lottery numbers.  The CDC even admits they are guessing as evidenced by this quote taken from their website.  "It is not possible in advance of the influenza season to predict how well the vaccine and circulating strains will be matched, and how that may affect vaccine effectiveness."

Personally, I would rather take my chances and keep my immune system healthy, essentially protecting myself from all viruses, not just the three that were pulled out of a hat.

Side Effects

Some people experience minor side effects after they get the flu shot including pain, redness, and swelling at the injection site, muscle aches, low grade fever, hoarseness, fatigue, and nausea.  Since most of these symptoms are similar to actual flu symptoms, people mistakenly think they got the flu from the vaccine.  However, these side effects are actually the body's natural immune response to the vaccine.  I'm not afraid of having these minor side effects.  They would just be a temporary annoyance. 

What scares me are the more serious side effects.  There were several documented cases of Guillain-Barre Syndrome (GBS) that were linked to the flu vaccine in 1976.  GBS is a disorder where the immune system attacks the peripheral nerves.  Paralysis begins in the lower extremities and progresses up the body, sometimes resulting in total paralysis.  It is a medical emergency and sometimes requires being placed on a ventilator to support breathing.  There is no cure for GBS, and symptoms can last a few weeks up to a few years.  This type of reaction is extremely rare, but if I have a choice, I am not going to take that chance.

Allergic reactions are also possible.  Some vaccines contain egg protein, so if you are allergic to eggs and opt to get the flu shot, make sure you get one without egg protein.

Toxic Ingredients

Most multi-dose vials of the flu vaccine contain a preservative called thimerosal which contains a form of mercury.  Instead of giving you a full blown chemistry lesson, you can read about the mercury found in flu vaccines here.  It has been removed from virtually all the vaccines that are given to children as a precautionary measure.  Makes you wonder why if there is nothing wrong with it.  Since I have a choice, I'm still not going to put it in my body.  

It's My Body

Perhaps the most important reason I don't get a flu vaccine is because I feel that no one else has a right to tell me what to put on or in my body.  I am the only one who should make that decision, and so should you.  I quit my job as a nurse after 26 years in part because it was mandated that all healthcare workers get a flu shot.  For me, no flu shot = no job.  But that is ok, because now I am doing something that I am even more passionate about, and I am loving it!

The Best Prevention

Getting the flu shot not a guarantee that you won't get the flu, so even if you do get one, or if you decide not to get the vaccine, here are some healthy habits you can adopt to decrease your risk of getting the flu or any viral illness…

• Wash your hands - I can't stress this enough.  Wash them well for at least 30 seconds of scrubbing (tap into your shower singing voice and sing the ABCs, Happy Birthday, or Twinkle Twinkle Little Star) with good ol' soap and water.  No need for antibacterial soap.  You want to wash the germs off of your hands, you don't need to kill them.  Wash them often.  
• Teach yourself and your kids to sneeze or cough into a tissue or their elbow, then wash their hands.  This helps reduce the number of airborne germs that can linger in the air.
• Maintain a healthy immune system by eating a nutritious diet comprised of whole, non-processed foods (think lots of colorful veggies and fruits), getting plenty of sleep, and reducing or finding an outlet for stress.
• Wash your hands.
• Avoid touching your eyes, nose, and mouth with unclean hands.
• Eat and drink fermented foods (sauerkraut, kombucha, miso, kimchi, kvass) - they are an excellent source of probiotics that are good for your immune system.
• Have some elderberry tincture on hand and start taking at the first sign of illness.  See how I make mine here.
• Try to stay away from people you know are sick, and if you are sick, stay home!
• Wash your hands.  Oh yes, I already said that, but it is probably the most important preventive measure you can take.  Seriously!

So many sources say the best way to prevent the flu is by getting the flu shot, but I disagree.  So the bottom line is do your own research and make your own choice if getting the flu shot is right for you.  Don't do it just because someone tells you to (or not to).

By the way, I have never had the flu, even when family members who have gotten a flu shot have been sick with it.  Here's to another healthy flu season!

In Wellness,

Karen

Surrounded By Beauty

These are just a few of the pictures I took today when I went out for my run.  It almost felt like I didn't run because there was so much beauty to be seen.  If you aren't in the habit of getting outside, I encourage you to take advantage of the beautiful fall weather and get out of the house.  Whether you walk, run, ride your bike, or revisit the 90's and strap on your rollerblades, just get out there and do it!  I promise it will be worth it.

In Wellness,
Karen

Gratitude Will Change Your Life

Have you ever thought about what you are grateful for?  I mean really thought about what you are grateful for?

I have a challenge for you.  Get a journal or a notebook and write down what you are grateful for every day.  If you want to write until you can't think of anything else you are grateful for, or write 5 or 10 (or more) things every day, just do it.  It doesn't matter how simple or complicated your gratitude is, but being aware of it will have a positive effect on your life.

You might want to make it a habit to write in your journal at the same time every day.  I find it helpful to write in my journal as soon as I get up in the morning.  What could be a better start to your day than reflecting on all the things you are thankful for.  It will instantly put you in a good mood.

That being said, there may be days where it is a little more challenging than others, but this is when it really makes a difference.  When we have to search and dig deep on those days, it makes us realize all the good we have in our lives.  No matter what troubles or challenges we are faced with, we can always find something we are grateful for.

It is also ok (and I recommend doing this) to be thankful for things you don't yet have.  As soon as you think a thought, it becomes a reality.  Our brains cannot tell the difference between an imagined thought and reality, so as soon as you think it, it is real to your brain.   And if your brain thinks it is real, it will eventually come to be.

These are ten things I am grateful for today…
I am grateful for a beautiful sunrise.
I am grateful for singing birds.
I am grateful my car gets good gas mileage.
I am grateful for the abundant harvest from my garden this year.
I am grateful for electricity.
I am grateful the weather will be nice this week.
I am grateful I can run.
I am grateful for kitty meows and chirps.
I am grateful for a great night's sleep.
I am grateful for my new hand cream.

If you already keep a gratitude journal, I would love to hear about it.  Leave me a comment and share your thoughts.

What are you grateful for today?

In Wellness,
Karen  

Elderberry Tincture, a Natural Antiviral Remedy

Elderberries have long been used as a folk remedy for their healing properties, but recent studies have just started to look at how effective they can be against fighting viral illnesses, inflammation, and even cancer. Elderberries contain the polyphenols anthocyanin and flavonoids which both have antioxidant properties.  In fact, elderberries have a higher antioxidant potential than both cranberries and blueberries, so you know they are good for you.  Elderberries are also very high in vitamin C, and are a good source of vitamin A, iron and potassium.

Antiviral properties of elderberry were shown in a recent Norwegian study that was reported in The Journal of International Medical Research.  It was found that a compound found in elderberries interfered with the way a virus is able to break through cell walls, thus inhibiting it from replicating inside our cells.  If the virus can't get inside our cells to replicate, it can't make us sick.

I could go on with more scientific mumbo jumbo, but what I'm really here to say is This. Stuff. Works!  I really mean it.  I have been making my own elderberry tincture for about 2 years now, and since then, I have never developed a full on cold, flu, or any other viral illness.  I have felt them coming on, but when that happens I start taking my tincture, and I have never had anything develop into a full blown cold or otherwise.  My symptoms usually disappear within a day or two.  I am even able to keep my kids healthy, too, and you know they are exposed to all kinds of germs.

I am not saying that elderberry tincture is a cure-all.  Your body needs to be healthy to begin with to be able to fight off illness causing bugs.  But when you need a little boost, elderberry tincture may just be the helping hand you need.

Here is how to make your own elderberry tincture...

clean glass jar with lid (mason jars work great)
dried elderberries (sambucus nigra)  I buy mine from Mountain Rose Herbs (affiliate link)
80-100 proof vodka
strainer or cheesecloth

Fill the glass jar 1/3 to 1/2 full with the dried elderberries, then fill to within 1 " of the top with vodka.  Put the lid on and give it a good shake.  Then place it in a cool, dark place and shake it every day (or whenever you think about it), sending it love and positive energy.  The tincture will be ready to use in about 8 weeks.  At that time, strain the liquid through a fine strainer or cheesecloth, pressing all the juice out.  Transfer to a clean jar, label - including the date, and you are good to go.  The tincture will keep for 1-2 years.

When you feel a cold or flu coming on, take one teaspoon 3-4 times/day until symptoms subside.  The tincture can be taken straight up, but I like to mix ours with a few ounces of water.  For children, reduce the amount to 1/2 teaspoon 3-4 times/day.  A drop or two of Stevia makes it easier to go down for the kids, too!

If you are concerned about giving your kids alcohol, you can put the tincture in hot water to evaporate the alcohol, then let it cool before consuming.  Or the tincture can be made with vegetable glycerin, although I don't believe this method is as effective as alcohol at extracting the beneficial properties of the elderberry.  You can and should do your own research before administering to your child.

If making your own tincture is something you just don't want to mess with, there are several standardized remedies you can purchase over the counter.

Please consult with your physician before taking this or any type of natural remedy, especially if you are taking any other supplements, medications, are pregnant or breastfeeding, or plan on giving it to a child.

In Wellness,
Karen  

Healthy Habits for 2014 and Beyond

Hello there, and welcome to my first post on my new blog!  I am a Registered Nurse, Life Coach, and a Holistic Nutrition Specialist.  I am passionate about becoming and staying healthy, and want to pass that on to others.  I thought I would start the new year off by posting some habits that if you adopt, will surely improve your health.  So let's get started...

DRINK MORE WATER
I know you have heard this one before, but drinking enough water is essential for our health.  Almost every reaction that takes place in our bodies uses water.  It is what makes up about 2/3 of our body, and without enough water, we can't have optimum health.  Sure, we can function in a slightly dehydrated state, but we can't thrive.  We are talking optimum health here, and drinking enough water will get you on the right track.  If you only make one change, this should be it.
Here is a basic way to figure out how much water you should consume daily.  Divide your weight in pounds by 2.  This is the number of ounces you should start out drinking.  If you live in a dry or extremely hot or cold environment, live at higher altitudes, exercise, are pregnant or breastfeeding, you may need to add more ounces to keep up with your body's needs.  For example, I weigh 126 pounds.  126/2 = 63.  I should be drinking at least 63 ounces every day.  Since I live at altitude, it is cold and dry now, and I exercise, I need to add a few more ounces.  You will know you are drinking enough water when your urine is very light yellow.  If it is darker than that, increase your water intake.
Start out by slowly increasing your water intake, and drink it throughout the day, not all at once.  It is ok and probably better, to take a few days or a week to let your body adjust to the higher volume of water you will be consuming.

JUST SAY NO TO PROCESSED FOODS
This one may be a little more difficult to do, but I guarantee you will see an improvement in your health and the way you feel if you ditch the processed foods.   Whole books have been written on this subject, so it would be exhaustive to go into all the details in this post, but take my word for it...there are no nutrients in processed foods that you can't get from whole foods.  Processed foods contain all kinds of artificial ingredients (colors and flavors), preservatives, lots of added sugars and salt, not to mention all the derivatives of genetically modified corn, soy, and cottonseed, that we don't even know what we are eating. (Read-BAD for you!)   Our bodies sees these ingredients as toxins, and can't function optimally when they are constantly trying to detoxify.
During your transition to eliminate processed foods, replace the traditional ones with healthier organic options.  Read the labels, and make sure you are not buying anything that contains artificial ingredients.  Reduce your intake and replace processed food snacks with fresh whole foods like fruits and veggies.  Which leads to the next healthy habit...

EAT YOUR VEGGIES (and FRUITS)
Your Mom was right.  Vegetables are good for you, and will help you grow big and strong!  If you are like most Americans, you aren't eating enough fresh fruits and veggies.  Nothing is more nutrition packed than fresh produce.  This is where you are going to get the most bang for your buck as far as vitamins and minerals are concerned.  No artificial ingredients, preservatives, added sugars or salts.   Just pure nutritious goodness.
Try to eat dark leafy greens at least once a day.  (And no, iceberg lettuce does not count as a dark leafy green!)  These are the greens that are green.  If it is green, it counts!  Eat more greens!
Fruits tend to get a bad rap because they contain sugar.  Critics say sugar is sugar, and while that has an element of truth, not all sugars are created equal.  Fruits contain fructose, and yes, that is a type of sugar.  But it is not a refined sugar, the type of sugar you should stay away from.  When you eat a fruit, you are also getting lots of vitamins, minerals, fiber, and water that your body needs.  When you eat a refined sugar, you are not getting any nutrition, just empty calories.  So do what your Mom says, and eat your fruit!

DITCH THE ARTIFICIAL SWEETENERS
Doesn't the word "artificial" raise a red flag?  Stop polluting your body with artificial ingredients!  You may not be getting any calories when you consume foods/drinks that are sweetened artificially, but your body reacts to artificial sweeteners the same way it reacts to real sugar.  It triggers your body's insulin response, and some studies show this may lead to the development of diabetes.  Not to mention the fact that you are filling your precious body with another toxin.

FAD DIETS BE GONE!
In my opinion, the best "diet" to go on is one that actually works...a whole foods based diet.  This is not so much a diet in the traditional sense of elimination and deprivation, but one in which you eat mostly whole foods.  These are the foods that you can eat like you just picked them from your own garden or tree or plant.  Fruits, vegetables, nuts, seeds, and beans.  There are no calories to count, carbs to avoid or excess protein to consume.  Just pure, healthy, nutritious food the way Mother Nature intended it to be.  Your body will respond with more energy, less illness, and you will feel more alive than ever before.  I know this to be true.  :)
When most of what you eat is healthy and nutritious, you will find yourself craving less of the processed 'junk'.  Your body will want you to eat healthy foods, and you will feel much better.  Indulging your desire for a processed treat may make you realize you don't even like it anymore!

MOVE IT, MOVE IT, MOVE IT...YOU'VE GOT TO...MOVE IT!
It's as simple as that...move it!  Increase your activity, and you will see the benefits.  Whether you join a gym, do yoga in your living room, go for a walk at lunch, or train for a marathon, movement does your body good.
We all know this to be true, but find it difficult to find the time to "exercise".  Adopting the thought to be active is a much more positive attitude and doesn't have the negative connotations associated with the word "exercise".  Make little adjustments to your daily routines at first if you need to.  Park farther away from the store front, take the stairs instead of the elevator.  If you have a desk job, get up and stretch or go for a walk around the office every hour.  Baby steps will get you started, and you will be on the road to better health.

LOVE YOURSELF
I saved this one for last, but it is probably the most important one of all.  Without self love, where are you?  Do you hate something about the way you are?  What good is it doing you to hate it?  Love yourself.  Tell yourself you are perfect just the way you are.  If there is something you want to change, that is ok, but know that where you are right now is where you are right now, wanting that change for the better.  And where is a more perfect place to be?  Love yourself.  Embrace the beauty of who you are.  Know that you are perfect, right now, in this moment.  Then smile.  :)

If you made it this far, thanks for sticking with me.  I know all these things work, because I adopted them myself just last year.  It sounds cliche to say I feel better, have more energy, sleep better, have a flat stomach, yadda, yadda, yadda, but it is true.  I have adopted a healthy lifestyle attitude, and it has worked for me.  It hasn't always been easy, but it can be done.  I hope it works for you, too.

In Wellness,
K