The Mint Chip Shake

July 10, 2017
Mint Chip Shake

I have always loved the combination of peppermint and chocolate – it is a classic. And mint chip ice cream? It’s like a Summer dream…well, except for the nightmarish amount of sugar it typically contains. And if you are dairy intolerant – the pain & discomfort that can follow.

Never fear – I have created a delicious, nutritious and easy superfood mint chip shake that rivals mint chip ice cream – but it has no sugar, no dairy, and is loaded with superfoods – yes, really!!

Ingredients:

  • 1/2 cup of coconut water
  • 1/2 cup of unsweetened alternative milk (I like to use Ripple pea protein milk)
  • 1/2 of a small avocado
  • 1/2 scoop (approx. 2 teaspoons) of moringa powder  (or substitute a greens powder if you can’t find moringa)
  • 1 tablespoon of chia or hemp seeds
  • 1-2 drops of peppermint essential oil (such as doTERRA, or you can use peppermint extract)
  • 3/4 tsp. of organic stevia & monk fruit powder (I like to use Pyure)
  • small pinch of Real Salt (brings out the flavors and sweetness)
  • 1/2 tsp. of vanilla extract (I prefer to use this alcohol-free brand in smoothies)
  • optional – 1/2 scoop of vanilla vegan protein powder (I like Warrior Blend Vanilla)
  • Ice as needed to thicken – about 1/2 cup
  • a small handful of dark chocolate chips or raw cacao nibs

Directions:

  1. Put the liquid into the blender, add the chia seeds and let them soak for a couple minutes.
  2. Add the avocado, moringa or greens powder, peppermint oil, the pinch of Real salt, vanilla, protein powder (if using) – blend until smooth.
  3. Add in the ice, blend until smooth and desired thickness.
  4. Add in the dark chocolate chips or cacao nibs – blend until mixed in.
  5. Enjoy!

About Moringa:

Also known as the horseradish tree and the drumstick tree, the moringa tree is native to North India – and it’s leaves & pods offer a number of vitamins, minerals and antioxidants.  Moringa is an excellent source of iron, vitamin B6, protein, magnesium, vitamin A, potassium, vitamin C, and other important vitamins and minerals. It may help to reduce blood sugar, cholesterol, and chronic inflammation.   There is not enough research to determine if moringa is safe during pregnancy – so therefore talk to your doctor first.

About Peppermint:

Did you know that peppermint can be a useful remedy for headaches and digestion issues?  Peppermint has a mild numbing, cooling, and anti-spasmodic effect, and can even improve the flow of bile, and kill certain types of bacteria.  Peppermint may help reduce bloating and gas, and indigestion.  However, persons with reflux or GERD may wish to avoid using peppermint.  Peppermint may also help to thin mucosal secretions and help to decongest stuffy noses.  Applied to the temples (make sure to avoid the eyes!), peppermint may help relieve headaches in some individuals.

Please read:

Please be very cautious with using peppermint essential oils – as they are very powerful and could burn if applied directly to the eyes or skin, or mouth.  Peppermint oils should NOT be used on infants or small children, or taken internally with persons with GERD or reflux.  Talk to your doctor before using peppermint oil if you are pregnant, nursing, or taking medications.  If using peppermint topically – always dilute it with a carrier oil like coconut oil. If consuming peppermint oil internally, always make sure it is a certified therapeutic grade essential oil – and use only 1 or 2 drops diluted in your beverage or food.  Learn more about doTERRA essential oils.

References/Resources:

http://www.healthline.com/health/benefits-of-moringa-oleifera

https://draxe.com/essential-oils-for-headaches/

Peppermint oil

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Coconut Oil Chocolates (Sugar Free!)

April 7, 2017
coconut oil chocolates

If you know me – you know I am a fan of dark chocolate.   I am kind of a chocolate snob actually – it has to be DARK, and high quality.

I am also a huge fan of coconut oil.  Coconut oil is my favorite oil – it is high in medium chain fatty acids – which are boosting to the metabolism, and a good source of energy.  Coconut oil does not require bile salts for digestion – so it is a good fat for people with gallbladder issues. Coconut oil is naturally antibacterial and antiviral, so it helps to prevent bacterial overgrowth while helping to lubricate the digestive tract. This makes it a useful remedy for constipation.  There is even some evidence that coconut oil could potentially reduce the risk of developing dementia/Alzheimers (or reduce the symptom and progression of those with an early diagnosis).  This is a very delicious way to get someone to eat their coconut oil.

I like to make my own chocolates using coconut oil – usually I use raw cacao, but this recipe is way easier – because instead of making it all from scratch, I just use chocolate chips and coconut oil.

Coconut Oil Chocolates (Sugar free)

Ingredients:

  • 1/3 cup dark chocolate chips (I used Lily’s Stevia sweetened chocolate chips)
  • 1/4 cup coconut oil*
  • Optional – add 2-4 drops of peppermint essential oil (this makes a yummy and tummy soothing mint chocolate) – make sure to only use therapeutic food grade essential oils.

Directions:

  1. Melt the chocolate chips and coconut oil (in a glass container in the microwave for about 30 seconds, or on a double boiler on stovetop)
  2. Once melted, stir together all ingredients.
  3. Pour the chocolate and coconut oil into the silicon ice cube tray – cover, and put it in freezer.
  4. They should be ready in about 15 minutes.
  5. Store any extras in freezer so they do not melt.

This makes 1 batch/tray of mini chocolate squares – I used the square one of these silicon ice cube tray molds (this is nice as it comes with a cover).  If using a larger mold like this heart shaped one, then double the recipe and cover with plastic wrap.

If you

 

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Double Chocolate Peppermint Muffins

December 17, 2016
Duble Chocolate Peppermint Muffins

 

My hubby and I are invited to a holiday party tonight and my friend asked me to bring a “healthy but yummy Sara” dessert.  So I decided to come up with a new recipe!  I used my ‘formula’ for flax muffins – and took it the chocolate peppermint route.  They turned out delish!!

Double Chocolate Peppermint Muffins (free of wheat, gluten & grains)

Double Chocolate Peppermint Muffins

 

Ingredients:

  • 3 organic eggs
  • 1/4 cup coconut oil (melted)
  • 1/2 cup, plus 2 Tablespoons organic cane sugar or coconut sugar (to reduce the sugar content, replace 2 Tablespoons of the sugar with 1/2 teaspoon of powered stevia, or 20 drops of stevia liquid)
  • 2 Tablespoons coconut milk or coconut water
  • 2 teaspoons of vanilla extract
  • 2 Tablespoons of raw cacao powder
  • 1 cup of ground flax meal
  • 3-4 drops of peppermint essential oil*
  • 1/2 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon high quality salt (like Himalayan)
  • 1/2 cup dark chocolate chips (I like 60% or higher cacao)
  • Optional – crushed candy canes (I use the kind without artificial colorings)
    *Always make sure to use high quality certified therapeutic grade essentail oils if ingesting them. Essential oils are strong 3-4 drops is plenty.  You could substitute 1/4 tsp. peppermint extract if you do not have essential oil.

Directions:

  1. Preheat oven to 350 degrees.Double chocolate peppermint muffins
  2. Melt the coconut oil.
  3. Line your mini-muffin pan with muffin papers
  4. Mix together the eggs and sugar till well combined, then add in and mix together the rest of the ingredients – adding the chocolate chips last.
  5. Spoon batter into muffin papers in the tin, coming up about 3/4 of the way up (they will expand and rise).
  6. Put into the preheated oven (I sometimes press a few extra chocolate chips on the top).
  7. Bake for about 15 mins – until a toothpick comes out clean.
  8. Remove from oven and right away sprinkle on some of the crushed candy canes if using – I kind of put them in the center.
  9. Allow to cool.
  10. Serve & enjoy!  Keep in an airtight container.

 

If you are interested in learning more about essential oils contact sara@rebalancelife.com

Signature

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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The “Frosty”

June 12, 2016
The "Frosty"

As a foodie and a nutritionist – I believe that it is possible for food to be both delicious and nutritious – it just takes a little ingenuity in the kitchen!!  I love to make “upgraded” healthier version of foods – like this Wendy’s style “Frosty!

When I am choosing what I put into my body, it needs to taste great and support my body and brain to function at it’s best.  Foods that are high in sugar might fit the bill on taste – but they will just make you crash and burn and feel like crap in the end.  Plus, it is easy to make something taste great if you just load up on the sugar – where is the challenge in that?  Overtime, a high sugar diet can lead to a host of health issues – read 20 Reasons to Break Up with Sugar to learn more.

To me, it is just not worth the impact on my health to eat high sugar foods – especially when you can make a healthier version that tastes just as good (I think this one tastes even better than the original).

This smoothie is a delicious recovery drink for athletes too!

Ingredients:

  • 1/2 cup unsweetened coconut milk, cashew milk, or another alternative milk (you can replace this with water or coconut water if you wish)
  • 1/2 cup coconut water
  • 1 scoop of vanilla protein powder (such as Warrior Blend)
  • 1-2 Tablespoons white chia or flax seeds
  • 1/2 of an avocado (makes light and creamy and richer)
  • 1 spoonful of cashew butter (optional)
  • 1/2 teaspoon vanilla extract
  • 2 – 3 Tablespoons of raw cacao powder (use more if you want it darker chocolate, less will be lighter)
  • 1/2 of a frozen banana (I freeze them slightly green tipped – lower in sugar and higher in beneficial resistant starch)
  • a few drops of Stevia or a natural Stevia/Monk Fruit sweetener blend if you want it sweetened a little, or a touch of your favorite natural sweetener
  • Ice cubes to chill and thicken
  • Small pinch of Real Salt or Himalayan salt (brings out the flavors and sweetness and adds trace minerals – but just a pinch, so it does not taste salty!!)

Directions:

  1. Put the liquid into the blender, add the chia seeds, allow to soak & hydrate for approx. 3-5 mins.
  2. Put the rest of the ingredients into blender, blend.
  3. Add desired amount of ice to thicken, blend.
  4. Taste & adjust for sweetness.
  5. Pour into a glass, and drink (or eat with a spoon) right away.

This recipe is one of 60 recipes from the Break up with Sugar online program.

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Copyright © 2016 Rebalance Life, all rights reserved

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Mini Banana Muffins (Grain Free)

February 12, 2016
Mini Banana Muffins (Grain Free)

These “better for you” banana muffins are easy to make and instead of being full of white flour, they use ground flax seed*, which is rich in ALA omega 3s.  They are high in protein due to the eggs and nut butter, and have way less sugar than most muffins.

Ingredients:

  • 1/3 cup of nut butter (I used cashew butter – found at Trader Joes)
  • 2 and 1/2 ripe bananas
  • 2 large free range eggs
  • 1/4 cup maple syrup
  • 1 tsp. vanilla
  • 1/2 tsp. baking soda
  • 1/2 tsp salt (add a little more if using unsalted nut butter)
  • 1 cup ground flax
  • 1 TBS. virgin coconut oil (soft or melted – plus more to grease muffin tin – if not using muffin papers)

Optional additions (fold these in later after mixing together the above):

  • 1/3 – 1/2 cup mini chocolate chips (I like Enjoy Life brand)
  • 1/3 – 1/2 cup chopped nuts (walnuts work great, so do pecans)

Directions:

  1. Preheat oven to 375.
  2. Mix together the ingredients in a blender, food processor, or using a mixer.
  3. Gently fold in your chocolate chips and/or nuts – or you can just press them into the top after pouring the batter to the muffin tin.
  4. Grease mini muffin tin, or line with muffin papers.
  5. Fill batter almost to the top. Top with additional mini chocolate chips if desired.
  6. Bake in the middle of the oven for about 17 minutes.

Omega 3 fats are delicate.  Make sure to buy cold pressed ground flax and store it in your refrigerator to prevent oxidation. 

Note – if you are used to super sweet muffins – these might not taste sweet enough at first – but once you get used to eating less sugar – these will taste plenty sweet enough!  It takes time to adjust your taste buds to enjoying less sweet foods.

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Sara’s Healthy Holiday Gift Picks (plus Giveaways)

December 12, 2015
Sara's Healthy Holiday Gift Ideas

 

Give the Gift of Health – 14 Gift Ideas!

Ho Ho Ho!!  It’s holiday time – which means celebrating and merriment and gift giving!

Do you have someone on your list that you really care about and want to get them the best gift ever?

What better gift is there than the gift of health?

I have rounded up some of my favorite healthy holiday gift ideas for 2015 to help you get your holiday shopping done!  And don’t worry if you missed out on Black Friday and Cyber Monday – several of these companies are offering special holiday deals right now!

The best part of all?  I am doing a raffle – and giving away over $600 worth of healthy holiday gifts!!!

Note: raffle has ended. 


1: Annmarie Gianni Skincare

Give the gift of glowing & beautiful skin!!   For someone who deserves to be pampered!

Chapter 5 of my book The Perfect Metabolism Plan encourages people to reduce the amount of toxins in our lifestyle – because toxins can contribute to stubborn weight gain & higher disease risk. One sneaky way that chemicals are getting in – are through our skincare products.  So cleaning up our personal care products is important!

That is why I love Annmarie Gianni Skincare products – their products are organic and completely non-toxic, and smell great.  I have been using them for about a month, and every time I wash my face – I feel like I have been to a spa.  And what can I say about their coconut honey mask – it makes my skin feels as soft as baby’s bum.

Sara's Holiday Gift Picks Ann Marie GianniAnne Marie Gianni has gifts for all budgets!

  • The Annmarie Balance Gift Set -$160.00. This skin care gift set is great for all skin types and will help keep your skin in perfect balance! Includes an Aloe-Herb Facial Cleanser, Ayurvedic Facial Scrub, Neroli Toning Mist, Herbal Facial Oil for Normal and Combination Skin, & Purifying Mud Mask – which all work together to leave your skin fresh, moisturized, and glowing.
  • The Annmarie Travel Essentials – $24.95. This kit contains the Rosemary Peppermint Body Wash, Coconut Body Oil and Radiant Skin Silk Body Lotion – which all work together to leave your skin feeling refreshed and hydrated. Using these products in your daily routine is also an amazing aromatherapy experience.
  • Annmarie Gianni Sample Kits – these are great stocking stuffers!
    • Skincare sample kit: $10 each – Give Annmarie Gianni skincare a try – with sample kits. 
    • Sunscreen sample: $5 each – created for people who want to protect their skin from the sun’s rays without exposing themselves to harmful chemicals found in most commercial sunscreens.

ps. Don’t forget to order something for yourself!! 


2: Kraut Source Fermenting Gift Set

Sara's Picks 2015 - Kraut SourceGive the gift of healthy digestion, moods, and immunity.

Studies show that eating fermented foods can support a healthy gut – which is linked to many health benefits ranging from better digestion to weight balance, improved moods, better immunity – and more!

I love Kraut Source fermenting jars – because they are designed to keep the veggies under the brine which is important when making fermented foods. They also have a lot of really good recipes and videos on their site too!

  • The Kraut Source Holiday Gift Pack  $56.00 (usually $70.00), Includes a fermentation kit (one Kraut Source, one quart-size Mason jar, 4 oz pack Celtic Sea Salt, and a pack of organic spices, a handmade maple wood pounder, a jar opening gripper.

3: Skinny & Co. Coconut Oil

Give the gift of sparkling clean teeth, fresh breath and detoxification!  

Sara's Picks - Skinny & CoDid you know that studies show that coconut oil is an effective way to combat tooth decay?  Read this BBC article to learn more!  Oil pulling is also a great way to detoxify – and has a rich history in Ayurvedic cleansing traditions.   This uniquely formulated oil protects tooth enamel and dental fillings while it removes plaque, freshens breath, and whitens teeth, naturally.  Skinny & Co also offers high quality cold pressed alkaline coconut oil for cooking and eating, and wonderfully silky and decadent coconut based moisturizing skincare items too. 

  • The Skinny Coconut Oil Pulling Kit – $30.00.  Includes an 8.5 oz Skinny Oil Pulling Jar – infused with blue peppermint leaf oil & a proprietary blend of essential oils, SKINny Lip Balm, a 100% Natural Bamboo Spoon to reach every drop, plus a How-To Oil Pull Guide.
  • Other nice gift options include the Skinny Beauty Box ($90.00) & the Skinny Facial box ($58.00)

 4:  Four Sigma Foods Mushroom Coffee

Sara's Picks - Four SigmaGive the gift of über healthy coffee – superfood mushroom coffee!

The ‘fun guys’ at Four Sigma foods are bringing you the superfood powers of fungi (mushrooms) combined with coffee – to make a delicious superfood drink.  They are in convenient on-the-go packets, so you can take your superfoods on the road with you!!   Mushrooms are adaptogenic – meaning they adapt to meet our bodies needs to best support our health – such as reducing stress and boosting immunity.

  • Mushroom coffee with cordyceps – $15.  Mushrooms are adaptogenic – so they adapt to help reduce stress and boost immunity.  Cordyceps are known to support for the adrenal glands.   With half the caffeine, double the effects (40 milligrams of caffeine per dose), you have less acidity than regular coffee – no more stomach burn.
  • Reishi Tea – $35. For relaxation and deep sleep. Reishi mushroom is generally known as “the queen of mushrooms” due to its body-and-mind balancing properties. This ancient mushroom drink calms you down and ensures better sleep by naturally regulating the hormonal system and lowering cortisol levels. Contains 20 packets.

 5: Beaming

Sara's Gift Picks - Beaming

For the person on your list that wants to be beaming!! 

Walk into one of the 6 Beaming Superfood stores in Southern Cal – and you will instantly know that you are going to be taken care of with the highest quality clean juices, smoothies, superfood salads, soups and yummy muffins and snacks!  Everything they do is loaded with nutrients and antioxidants – and also super delish!   I love that their cleanses are not just juice cleanses, and they know the importance of healthy fat to manage hunger hormones and boost the metabolism.  So don’t worry about doing their cleanses – you will NOT be hungry.  Maybe someone one your gift list deserves a 1 day reset, or perhaps they are needing a 21 day reboot!

  • Beaming Gift card – holiday special – buy a $100 gift card for $80.
  • Beaming Superfood Smoothie Kit – $75.00.  Contains all of the ingredients needed for you to blend and experiment to your heart’s (and body’s) content – Superfood smoothie blend and superfood protein blend, as well as a smoothie ebook and  2 protein powder packets.
  • The mini purse pack essentials – $12.00 (great stocking stuffer).  Want to know the sign of a true foodie? They carry around their own high quality mineral-rich salt to season their foods – this purse pack of essentials contains 2 different kinds.  And if you want to avoid the blue, pink and white sweetener packets – you will have your low glycemic coconut sugar with you too! I just LOVE the Beaming purse pack of essentials! 
  • Beaming’s Signature Cleanse – Starts at $85.00.  A great way to detox from the holidays and let the body release some unwanted water retention and toxins – choose the one that suits your needs best – perfect for getting ready for New Years!

Sara's Gift picks Yoga Six6: Yoga Six

Give the gift of relaxation and rejuvenation!

Do you know someone that loves yoga, or has been wanting to give it a try? Or just needs to de-stress?
Give him/her the gift of relaxation, flexibility, strength and more !

The 6 in Yoga Six refers to the 6 results of a consistent yoga practice: Stronger, Leaner, Calmer, Clearer, Braver, Further. With 4 beautiful studios around the San Diego area – and more locations in Illinois, Kansas, Missouri, Ohio and Wisconsin – Yoga Six is a great place to de-stress your life and support a healthy metabolism!  They offer hot yoga, flow deep stretch, boot camp, meditation, and much more!

  • Holiday Special – Purchase a $100 Gift Card and get 1 FREE Month of Unlimited Yoga to Give to a Friend!

 7: Mizu

Give the gift of (BPA free) hydration and protect the environment at the same time – with beautifully designed Mizu!

Sara's Picks MizuI encourage all my clients to stay hydrated throughout the day.  And one key way to do that – is to carry your water bottle around with you. But I don’t recommend drinking from plastic – because plastics can interfere with hormones and is terrible for the environment.  Plus – it is just way more expensive too!

Mizu makes reusable products to hold your drinks – which are designed to help reduce the over abundance of single-use plastics produced and discarded each year.  Hot or cold drinks – wine, coffee, and water – Mizu handles it all with ease and beauty!  Plus -their insulated bottles will keep your cold beverages cold for 24 hours!  This is a practical gift – that anyone can use!  

If you have shied away from reusable water bottles because you don’t like the taste – Mizu uses only the highest quality 18/8 food grade stainless steel (has 18% chromium and 8% nickel) – leaves no metal taste and is durable, easy-to-clean and corrosion resistant.

  • The Mizu Yoga Kit – $64.95 – For the yogi on your list. All new Mizu yoga gift set includes a multi-use G7 glass bottle (for hot and cold drinks), insulated camp cup (coffee and Moscow Mules), and the zen-inducing M8 “fade” bottle.
  • The Mizu Wine Kit – $64.95. For the wine connoisieur on your list. The insulated V8 (800ml) bottle can store an entire bottle of wine at the desired temperature for over 12 hours, and 2-set of stainless steel wine cups provide a stylish yet durable solution to wine drinking outside.

Sara's Holiday Picks - Ab Carver Pro8. The Ab Carver Pro

For the person that wants to rock some rock hard abs – and exercise smarter, not harder!!

I don’t know about you – but I am not a fan of abdominal crunches – and neither is trainer Ben Greenfield (who I interviewed for The Metabolism Summit – coming Feb 1). Check out what his Huffington Post article has to say about crunches (to summarize – they don’t work).

The hot new trend now is to exercise smarter – not harder.  So if you want to rock some rock hard abs in just a few minutes at a time – try out the Ab Carver Pro.  A bonus – it also works your arms and back at the same time!

  • The Ab Carver Pro: $39.99. The kinetic engine provides resistance as you roll it away and assistance on the way back up. This motion works all your abdominals as well as the muscles in your arms. The ultra-wide wheel and performance grips offer stability throughout the completion of your effective core workout.

Sara's Picks - Trigger Point GRID9. TriggerPoint GRID Foam Roller

Help the athlete in your life recover better! 

Also when I interviewed Ben Greenfield on The Metabolism Summit – he had just finished the Tough Mudder – which is 24 hours of extreme endurance exercise.  I asked him what he was doing to recover from that, and he told me that he spent an hour that morning on a foam roller – to help his muscles loosen up and recover!  The GRID foam roller is uniquely designed with a ‘Distrodensity” three dimensional surface which replicates the feeling of a massage therapist’s hands.

  • The TriggerPoint GRID Foam Roller: $39.99.  – The GRID foam roller is for anybody who wants to move better. Use the GRID for a self-massage and roll through the tight muscles, knots and kinks that prevent feeling good and moving well.

10: Generation UCAN

Sara's Picks - UCANFor the endurance athlete that needs the ultimate fuel.

Have you heard of SuperStarch?  It is a complex carbohydrate (derived from non-GMO corn) that stabilizes blood sugar so you avoid crashing.  It helps you perform better while using fat for fuel. It was discovered to help a boy named Jonah, who had a rare disease, where he could not store carbohydrates – so he needed to eat every 2 hours to live.  With SuperStarch he can go 8 hours.  It is an all-natural, slow-releasing carbohydrate that provides steady energy and blood sugar levels.

Generation UCAN helps to sustain energy, without a crash – or inhibiting  fat-burning. Whether you’re running a marathon, climbing a mountain, competing on the field, or live an on-the-go lifestyle, UCAN is ideal for maintaining steady energy.  Try it as a pre-workout snack, a post-workout shake to optimize recovery, between meals to control cravings, or a meal replacement shake.

Use code: HealthyHoliday to save 15%! 


Sara's Holiday Gift Picks Perfect Metabolism11: The Perfect Metabolism Plan

What better gift could you give someone that the gift of a healthy metabolism?

Okay – yes, I wrote this book. So I probably am a little biased – but wrote it because I know so many people are struggling with their weight and health – and doing everything they have been told to do like counting calories, cutting fat, exercising more and eating less – and are frustrated because it is just not working. Believe me, I’ve been there too (I share a lot of my story in the book).

But the truth is – many of these approaches to weight loss simply don’t work, and they could even be making your metabolism AND YOUR OVERALL HEALTH worse!

One tip from the book that might help this holiday season with sugar cravings – and that is to put coconut oil in tea!

  • The Perfect Metabolism Plan by Sara Vance: $16.95 – Understand the 10 keys that you need to optimize to reboot and reset your metabolism – the real secret to achieving vibrant health!  It also has over 50 recipes and a plan to put it into action. 

12. Cocoa Parlor Dark Chocolate – $5.00/bar (great stocking stuffer)

Sara's Gift Picks - Cocoa ParlourDark chocolate to satisfy your sweetheart’s sweet tooth! 

One of the treats that I recommend to clients that are trying to break free from sugar addiction – without feeling deprived is dark chocolate.  It is good to have especially this time of year – because you can have a square of dark chocolate when you get tempted by the cookies and treats.  But don’t be fooled by beautiful packaging and expensive pricing.  Check out this article written by The Food Babe about how even the most expensive chocolates can be made with cheap GMO ingredients and use artificial flavorings!

So – scurry on past the expensive brands with the beautiful gold packaging and red bows – and grab some Cocoa Parlour instead – a great stocking stuffer!   Check out the ingredient list on a Cocoa Parlor bar – and you might be surprised to see just 3 ingredients for many of their bars!  Unlike many of the chocolate bars on the market – these are made with simplest ingredients – and do not put any soy lethicin into their bars.    They also sell raw chocolate bars – which is even better – because it is higher in antioxidants!

I have tried many different brands – and I have to tell you that Cocoa Parlour comes out on top for me.  My absolute favorite is their Popped Quinoa bar.  I also like their salted almond dark as well – salt, chocolate and almonds – the perfect combo.


Sara's Gift picks - KivaSun13. KivaSun Bison Jerky – $7.99/pack (great stocking stuffer)

High-quality protein-dense gluten-free snacking. 

Not all jerky is created equal – or gluten free.  Kiva bison jerky is gluten free, antibiotic free, contains no added hormones, is high in protein, contains no nitrates or nitrites, and tastes great.

  • Try the Hatch Chile or Original Flavor & taste the KivaSun difference!

14. The ReFuel Bar – $2.49/bar* (great stocking stuffer) 

Refuel BarStuff the stocking with some snack bars that aren’t too sweet. 

Are you frustrated with bars that are too sweet, or have ingredients that you are trying to avoid like soy, gluten, or dairy?  So was I – that is why I created the ReFuel bar!  Just the right hint of sweetness (6 grams – from dates), 8 grams of vegan protein (from pea and hemp), and 9 grams of fiber (from chia seeds and a prebiotic fiber – which is food for the probiotics – keeps your tummy bugs happy and fed).

  • Special Holiday Deal – Save 30% regular price of $29.95 on all ReFuel Bars!  Code HOLIDAY30 should come up automatically.  Expires Dec. 16th.  Order here.

The Giveaway – 4 Amazing Gift Sets!!

I am giving away over $600 worth of healthy holiday gift sets!!!  Enter to win below!! 

Would you like to be the lucky winner of one of these awesome gift sets?

The Home Spa Gift: Value $190 value

  • The Ann Marie Gianni Balance Gift Set -$160.00 value
  • The Skinny Coconut Oil Pulling Kit – $30.00 value

The Healthy Metabolism Home Chef Gift: $102 value

  • The Kraut Source Holiday Gift Pack: $70.00 value
  • The Perfect Metabolism Plan: $16.95 value
  • Four Sigma Foods Mushroom coffee with cordyceps – $15 value

The Work Out Smarter Not Harder Gift: $110 value

  • Generation UCAN multi-flavor sample pack with blender bottle: $29.75 value
  • Ab carver Pro: $39.99 value
  • Trigger Point GRID Foam Roller: $39.99 value

The Stylish Yogi Gift:  $210 value

  • 6 passes to a Yoga Six studio: $120 value
  • The Mizu Yoga Kit – $64.95 value
  • Beaming Superfood Smoothie Blend: $24.95 value

How to Enter: Please note that this raffle has now ended. 

  1. Give us your name, email, and shipping address below. (you will also be added to our newsletter –  you may opt out at any time).
  2. Head over and Like my Facebook page. – Sara Vance at Rebalance Life – and feel free to add your comments to the Healthy Holiday Gift post about which products you can’t wait to try (and feel free to say why).
  3. Wait to see who won the big prizes!!  The winner will be chosen by a drawing that will be held on Wednesday, December 16th at 8:00pm PT!  Remember: You must fill out the form below and also Friend Sara Vance ar Rebalance Life on FB to win! Gift sets will be shipped the next day to address listed on the winning entry forms.

Please note:  Includes shipping within the U.S.  If a winner outside the U.S. is chosen – shipping costs will need to be paid by the winner, or they may forfeit the prize.  All attempts will be made for gifts to arrive before Dec. 25th, but it is not guaranteed.  Must be 18 to enter. 


Don’t forget to sign up for The Metabolism Summit – coming Feb 1st!!

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Note: some of the above links are affiliate links – meaning Sara Vance will earn a small commission for referring you.

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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100% Guilt-Free & Dairy-Free Chocolate Mousse

November 3, 2013
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Usually if something sounds too good to be true – it is.  Except in this case!!

This superfood version of chocolate mousse is dairy free and 100% guilt free!!  It is also rich in fiber, omega 3s, magnesium, has no sugar and whips up in minutes!  I know, hard to believe – but all true!  It is a rich and creamy delicious chocolatty delight!!  And unlike other chocolate mousses, this one will not spike your bloodsugar.  It will fill you up, and keep your hunger hormones in control and keep you satisfied for hours!

Ingredients:

  • 1 ripe avocado (but not too ripe/brown)
  • 2 Tablespoons of chia seeds
  • 1/4 cup raw cacao powder
  • 3 Tablespoons virgin unrefined coconut oil
  • 3/4 cup of alternative milk (I used cashew)
  • A splash of vanilla extract or powder
  • 1 Tablespoon of plant-based protein powder (I used Warrior Blend chocolate)
  • 1-2 pinches of Pink Himalayan salt
  • 1/2 of a frozen banana
  • 2 ice cubes*
  • Approx. 12 drops of Stevia liquid (I used 365 Brand from Whole Foods)
  • Optional – top with a handful of raw cacao nibs (or shredded coconut, chopped nuts, goji berries, or whatever you choose!)

* The ice cubes are primarily to chill the mousse, you can omit if you are making it and not eating it right away. Put into the refrigerator to chill.

Note – this recipe requires a Vitamix blender that has a “tamper” – the tool that helps to process thicker recipes, stirring ingredients and removing air pockets in the blender.

Directions:

  1. Warm the coconut oil over low heat on the stove to turn to liquid (skip this step in the hot summer months when it is already liquid)
  2. Put the cashew milk into the Vitamix with the chia seeds and protein powder.  Let soak for about 3-5 minutes, or until the chia seeds are softened.
  3. Then add in the avocado flesh, vanilla, raw cacao, coconut oil, and whip it together until no lumps are visible.
  4. Add in the couple of pinches of Himalayan salt, 1/2 a frozen banana, ice cubes (if using) and stevia – taste and adjust for sweetness.  Sometimes, it is salt that you need more of, and not the sweetener!!

Put into a container in the refrigerator, or pour into a dish and enjoy.  This can make 1 large serving, or two small ones.

This is a Perfect Metabolism program recipe!

Read Cuckoo for Coconut oil to learn more about the health benefits of coconut oil.

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Dark Chocolate Raspberry Cupcakes (Gluten Free & Vegan)

February 10, 2013
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Serve these delicious Dark Chocolate Raspberry Cupcakes for Valentines Day!

  • They are gluten free – so your gluten free loved ones can enjoy a special treat this Valentines Day.
  • These cupcakes contain a healthy dose of cacao, which is high in magnesium and polyphenols – important for heart health.  Dark chocolate has been shown to lower heart attack and stroke risk by 30%.
  • Made with coconut oil which is high in lauric acid, which is useful for lowering cholesterol and protecting the heart.  High in medium chain fatty acids, coconut oil is more easily converted into energy than other oils, so it is less likely to get stored as fat.  Coconut oil also in a natural antibacterial, antiviral, and so it is a powerful tool for our immune system.  Coconut oil is also good for the thyroid too.

Dark Chocolate Raspberry Cupcakes

Cupcake Ingredients:

  • 1 & 1/2 cup gluten free flour blend
  • 3/4 cup cacao powder (such as Sunfood), if you can’t find cacao powder – you can use cocoa powder.
  • 1 teaspooon gluten free baking powder
  • 3/4 teaspoon aluminum free baking soda
  • 3/4 teaspoon salt (such as Real Salt)
  • 1 large avocado
  • 3/4 cup maple syrup, or your personal favorite natural sweetener (I used raw agave for these)
  • 30 drops of Stevia liquid (this cuts down on the blood sugar impact)
  • 3/4 cup flaxmilk (or other non-dairy milk)
  • 1/3 cup coconut oil

Frosting Ingredients:

  • 1/3 cup coconut oil
  • 1/4 cup cacao powder
  • 2 teaspoons vanilla
  • 1/4 cup agave nectar
  • 15 drops of Stevia
  • 2 teaspoons maple syrup
  • pinch of salt
  • 1 Tablespoon of flax milk (or another alternative milk)
  • 1/4 cup of fresh or frozen raspberries (optional)
  • Fresh raspberries to top each cupcake (optional).

Frosting Directions:

Melt the coconut oil gently over low heat on the stovetop, or in a Pyrex dish in a hot water bath. Then mix together all the ingredients in a blender or food processor (except the raspberries).  Add the 1/4 cup raspberries and process until combined*. If using frozen, it will instantly thicken the frosting.  Spoon out into a bowl and place in refrigerator to chill.  Rinse and set aside the fresh raspberries for topping the cupcakes.

*Note: If you do not want the frosting to be raspberry flavored, just omit the raspberries.  It will have a slight coconut taste – if you do not like that – replace the coconut oil with organic butter (this is a non-vegan option).

Cupcake Directions:

  1. Preheat oven to 350 degrees.
  2. Line the mini muffin tins with paper lines, or grease with coconut oil.
  3. If you did not line them, mix together 3 Tablespoons of cacao powder and 3 Tablespoons gluten free flour, and use it to dust the muffin tin, pour out excess. This is not essential, but will help the cupcakes to release from the pan.
  4. Whisk together the dry ingredients and set them aside.
  5. Slice the avocado open, remove the pit, and spoon the flesh into a food processor, puree it until it is smooth.
  6. Then add in the sweeteners, flaxmilk, vanilla, and pulse to combine.
  7. Add the dry ingredients, and mix until combined.
  8. Finally, add the melted coconut oil, and mix until combined.
  9. Spoon batter into mini muffin tins.
  10. Bake at 350 degrees for approximately 17 minutes – test with a toothpick to see if the cupcakes are done, it should come out clean when poked.

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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CocoNuttZo Dark Chocolates!

February 2, 2013
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It is no wonder we celebrate Valentines Day with chocolate – cacao, one of chocolate’s key ingredients, contains high levels of Phenylethylamine, referred to as the love chemical, because our bodies produce it when we fall in love!

A heart healthy food, dark chocolate is perfect for February, because it is National Heart Health month.  Studies have shown that eating dark chocolate lowers the risk of heart disease, stroke, and even Alzheimers disease.

This recipe for CocoNuttZo Dark Chocolates takes chocolate to a whole other level, combining some of my favorite superfoods to make a super healthy chocolate!

Scroll down below the recipe for more information about the superfoods in this recipe.

 

 

CocoNuttZo Dark Chocolate

Ingredients:

  • 1/2 cup virgin fresh pressed coconut oil (I use Barleans)
  • 1/3 cup of NuttZo nut butterred-jar
  • 1/4 cup of raw cacao powder (I use Sunfood)
  • 2 teaspoons of organic agave nectar (I use Nature’s Agave)
  • 12 drops of Stevia liquid
  • 1 teaspoon of pure vanilla extract
  • small pinch of high quality salt, such as Real Salt.

Directions:

  1. Gently warm the coconut oil over low heat on the stovetop, until it is melted.
  2. Take off the heat and allow to cool for a minute or two.
  3. Put the melted coconut oil, NuttZo, raw cacao powder into blender and blend on low speed to combine.
  4. Taste and adjust for sweetness (some might like these a little sweeter, just add a little more agave or Stevia).
  5. Pour into silicon ice cube trays, or candy mold trays.
  6. Pop into freezer for ten mins – and they are ready to eat!
  7. These are best kept stored in the freezer.

More about the Superfood ingredients in this recipe:

CACAO:  Historically, cacao has been used both as medicine and as currency.  Cacao is the #1 food source of magnesium, which is probably one of the big reasons it is so good for our heart – magnesium has been shown in studies to lower the risk of heart disease mortality by 50%!  Cacao also contains potassium, iron, polyphenols, flavanols, theobromine, and proanthocyanidins.  Cacao’s long list of health benefits include reducing heart attack and stroke, lowering blood pressure, boosting mood and brain function, protection against Alzheimers disease, lowering stress, relaxing muscles, boosting our skin’s internal SPF, and much more.  I choose Sunfood raw cacao, because raw cacao has a higher antioxidant content than cocoa, and it even has a higher antioxidant rating than blueberries, acai, and even goji berries.

COCONUT OIL:  In Sanskrit, coconuts are called “Kalpa Vriksha” which means: “The tree that gives all that is necessary for life.”  Coconut oil is a medium chain fatty acid, which gets burned as fuel faster (so less likely to be converted to fat). It is also one of the most beneficial oils for our heart heath. Coconut oil is comprised of about 50% lauric acid, which is immune boosting, anti viral, anti bacterial, and helpful in lowering high cholesterol & high blood pressure. Coconut oil boosts HDL cholesterol, which helps to usher out the bad cholesterol. It also helps to regulate our hunger hormones and insulin levels. Coconut oil helps the body to absorb vitamins and minerals, and it also is more stable – meaning it will not oxidize – oxidized fats promote heart disease, certain cancers, and other diseases.  Coconut oil has also been touted for prevention/treatment for Alzheimers disease. When choosing a coconut oil, I like to look for quality unrefined, organic cold pressed oils – such as Barleans.  Because of all the benefits, I recommend to all my cleanse participants to take coconut oil every day. But not everyone is a big fan of eating straight coconut oil – so that is why I came up with this recipe for dark chocolates made with Nuttzo nut butter.

NuttZo:  The best nut butter on the planet, NuttZo is a wonderful blend of 7 different organic nuts and seeds. NuttZo contains chia and flax seeds, which provide a healthy dose of omega 3 fatty acids, which are critical for prevention of heart disease and many other diseases.  It also contains Brazil nuts, which are one of the best food sources of selenium, a powerful antioxidant which has been proven to protect the body against infection, and certain types of cancer.  And it has pumpkin seeds which are naturally anti-bacterial and anti-parasitic.

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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The Healthiest Hot Chocolate – Ever!!

December 4, 2012
Greens Chocolate 9.52oz (72dpi)

When there is a bit of a chill in the air, curling up on the couch with a nice cup of hot chocolate is a delicious way to warm up.  My kids love hot chocolate – but I don’t love the kind made with those hot chocolate packets – each cup contains 20 grams of sugar (5 teaspoons!) and a bunch of other no-so-healthy ingredients we try to avoid. Here is the ingredients list from a popular brand:

SUGAR, CORN SYRUP SOLIDS, VEGETABLE OIL (PARTIALLY HYDROGENATED COCONUT OR PALM KERNEL AND HYDROGENATED SOYBEAN), DAIRY PRODUCT SOLIDS, COCOA PROCESSED WITH ALKALI, AND LESS THAN 2% OF CELLULOSE GUM, NONFAT MILK, SALT, SODIUM CASEINATE, SODIUM CITRATE, DIPOTASSIUM PHOSPHATE, SODIUM ALUMINOSILICATE, MONO- AND DIGLYCERIDES, GUAR GUM, ARTIFICIAL FLAVORS.

Then I found the perfect solution – delicious and healthy hot chocolate – thanks to Barleans Chocolate Greens!  First of all, these greens are like no other – they do not taste “greenish” or look at all green – so they are great for kids, especially picky ones. They are not grainy at all either – they stir in totally smooth into your liquid.  Each serving contains more than 5 servings of vegetables, probiotics, superfood greens, and much more!  So when I read that it makes a yummy hot chocolate – we decided to give it a try – and it definitely makes a delicious and super healthy cup of hot chocolate (or chocolate milk, or chocolate smoothie)!

I wasn’t expecting my daughter to like it, who is a mostly reformed, but still a little bit of picky eater, and definitely a supertaster – so when she gave it the thumbs up, I was totally elated.

There are a couple ways to make it:

  1. Just warm 8 oz. of milk in a saucepan on the stove (whole organic works great, or 1/4 cup of So Delicious coconut creamer mixed with 3/4 cup of another type of non-dairy milk is also a winner.  When the milk is nice and warm (not boiling), remove from heat, and add a scoop of Barleans Chocolate Silk Greens, stir well to combine.  Taste it before serving – my kids like it best with just a little bit of clear Natures Agave nectar added too (approx 1/2 – 1 teaspoon).
  2. You can also do this in your Vitamix if you have one – no stove required.  Just put the milk in the Vitamix, turn on high and let run for about 5-7 minutes, then add the greens at the end – turn back on to incorporate, and serve.

Pour your hot chocolate into a mug, and serve.  Optional – you could even use a mini organic

candy cane to stir – it will give it a nice minty taste.  Or top with some Elyon gluten free mini marshmallows, available at Whole Foods markets.

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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