Do you look forward to the holiday lattes at Starbucks all year long?
People take their holiday lattes seriously – even the holiday cups are highly anticipated each year – last year when Starbucks released a plain red cup – people went crazy! Now, in 2016 – they went with a green cup, which was meant to symbolize unity – but people are freaking out because there is no red cup (Starbucks says the red is coming).
So many people enjoy indulging during the holidays with the special holiday latte drinks. But just one grande (16 oz.) latte has more than double the added sugar than a woman should get all day (approx. 50 grams of sugar, or 12 teaspoons)! So indulging too often, can mean we are consuming way too much extra sugar…and likely getting a head start on the holiday weight gain.
So I have made over your favorite holiday drink with less sugar & less guilt, and more healthy ingredients. And for the many people who can’t tolerate or are choosing to avoid dairy – the good news is that these holiday creamers are dairy free too!!
serves approximately 8
Put into a blender or a jar and use a hand blender – combine well. Taste & adjust as needed. Add approximately 1/4 cup to your coffee, optionally sprinkle a little cinnamon sugar on top. Pour any extra into a glass jar and store in refrigerator for up to 3 days.
Put all ingredients into a blender (or a jar and use a hand blender) – blend to combine well. Taste & adjust as needed. Add approximately 1/4 cup to your coffee. Optionally, grate a little dark chocolate on top (using a microplaner like this). Pour any extra into a glass jar and store in refrigerator for up to 3 days.
*Interested in learning more about the benefits and uses of Essential Oils? Contact firstname.lastname@example.org.
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.
©2015, all rights reserved. Sara Vance.
As someone gets older, they might fall more often, need a cane to walk, or get a little more forgetful. But what if in some cases – those things weren’t actually due to ‘old age’ – but a vitamin deficiency, that was treatable!
Vitamin B12 is important for energy, mood, memory, focus and metabolism of fats and amino acids. A deficiency can cause anemia, memory and focus issues, a sluggish metabolism, and nerve damage. But in severe cases that are left to progress, vitamin B12 deficiency can even lead to death.
The thing about B12 deficiency – is it is often missed or misdiagnosed as other conditions like Parkinson’s, MS, or dementia. Because it often happens to the elderly, the symptoms can simply be attributed to ‘old age’. But B12 deficiency does not just affect the elderly population, it can even affect babies and young children, and it can mimic the symptoms of autism and ADHD.
Let me share a story – a couple years ago, a young girl mentioned to me that she was getting tingling and numbness in her arm. I asked her if she had seen a doctor about it. She told me yes, but that the doctors couldn’t figure out what was wrong with her. She said they eventually pulled her parents aside and told them that she was “making it up, or just saying it to get attention.”
That is not something a child would make up! Neurological symptoms should never be ignored or dismissed. I mentioned B12 deficiency to her mom, and guess what? They tested her and she was deficient. She is doing well now on B12 supplements. In fact, if she stops the supplements, the tingling and numbness comes back.
But what if she hadn’t gotten tested or supplements? The sad thing is, there are many people in a similar situation – who are being misdiagnosed or told it is “in their heads” every day.
A deficiency in B12 can cause neurological issues, fatigue, dementia, depression and other mental illnesses – even psychosis. It is linked to anemia, infertility, autistic symptoms, learning and motor delays, elevated homocysteine, clumsiness, frequent falls, and so much more. B12 deficiency is often misdiagnosed as MS, Parkinsons, dementia, and more. If left untreated, severe B12 deficiencies can even lead to death. It can take years before symptoms of a B12 deficiency show up.
Because B12 is only available in animal products, vegans and people who eat very little animal proteins are one of the higher risk populations for deficiency. People with inadequate levels of stomach acid, digestive issues, or who have had gastric or intestinal surgery are also higher risk for deficiencies. People who have genetic mutations which limit their bodies ability to convert B12 to the active form can be deficient, as well as those with autoimmune conditions like pernicious anemia.
If you are currently taking a B12 supplement in your multivitamin – go take a look and see what form it is. Is it cyanocobalamin? That is one of the most common and cheapest forms – so that is why many multivitamin companies use it. But conversion of B12 in the body is not a simple mechanism, and some people are not able to convert cyanocobalamin into the useable form (such as anyone with a genetic MTHFR mutation). So the optimal forms of B12 for absorption and bioavailability are methylcobalamin, adenosylcobalamin, or hydroxycobalamin.
Curious if B12 deficiency could be affecting you or a loved one? Get tested*! You want to ask for a Serum B12 and a urinary MMA. Other tests to consider are homocysteine, serum iron, and ferritin. Find the complete list of tests to consider in the book Could it Be B12? Also, find more information and a complete list of symptoms on this site: B12Awareness.org.
Some people with digestion/ absorption problems, low stomach acid, or very low B12 levels – will benefit from B12 injections, a sublingual, or a liquid form of B12.
The B vitamins work together synergistically, so it is a good idea when supplementing to take a high quality multivitamin with the full B complex, or taking a B complex vitamin along with your multivitamin.
*Note: if you are already supplementing with B12, realize that your test results may not accurately reflect a deficiency. So if you are not supplementing and suspect a deficiency – try to get tested right away, before beginning to supplement.
Read more: Inexpensive Vitamin Treats ‘So Many Diseases’ It Threatens Big Pharma
Note: Tingling and numbness in extremities can also be a sign of diabetes, but it is important to rule out a B12 deficiency as well.
I could call this the “Sleepy time” drink because resistant starch (found in tiger nut flour) can support healthy sleep and stable blood sugar levels. So this would be a great bedtime snack – because it could help you get a good night’s rest! But it is also great during the day because resistant starch helps to provide long lasting energy too.
Put the liquid into the blender, add the cashew butter and blend it thoroughly to make into a milk. Add the Tiger Nut flour (and protein powder if using) and let it sit for a couple minutes to soak. Then add the vanilla, cinnamon, and pinch of salt – blend well. Add a cube or two of ice if you wish to chill it, blend again.
Pour into a glass and serve. Give this a try before bedtime and see if you don’t sleep like a baby!!
In addition to improving sleep, and energy – resistant starch can help us feel more satisfied and full, it can also benefit digestion, even potentially lowering the risk of colon cancer! To learn more about the benefits of resistant starch, and get some more recipes – sign up for my eCourse: All About Resistant Starch.
If you are growing tomatoes in the garden this summer – you might be looking for delicious recipes…
This cream of tomato soup is super simple – containing essentially just 4 ingredients. It is easy to make and the flavor does not disappoint. And with the beautiful swirl of cashew cream – you would never guess that it is dairy free!!
Makes 2 main dish portions, or 4 side dish/appetizer portions.
Optionally – serve with sourdough or gluten free croutons.
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!
Copyright © 2016 Rebalance Life, all rights reserved
Want to make a fruit salad that will stand out from the crowd? This is it!
The fresh mint and lime dressing really takes it to a whole other level. Kind of out of this world.
Great for Mother’s Day Brunch or any other celebration – or maybe “just because!”
Get the kids involved – kids love making and eating this fruit salad too!
If you want to make the melon balls and kiwi shapes – you will need the following equipment:
You could add any other fruit you like to this – grapes, pineapple, etc.
Or if you want to make this into a beautiful fruit skewer centerpiece – watch this video (you don’t need the lime and mint syrup for this)
I am not one to drink a glass of milk for a snack – unless it is cashew milk! For some reason – I just love a nice cold glass of cashew milk. If I add a little cinnamon and vanilla to it – it is a serious treat! You could also add a teaspoon or two of raw cacao powder to make this a Mexican Chocolate Milk. This milk is great in coffee, and also quite filling and satisfying due to the healthy fats and protein. The cinnamon supports healthy blood sugar levels too.
And best of all – this recipe whips up in about 3 mins too! Why buy store-bought milk (many of which contain the questionable ingredient carrageenan) when you can make it at home in 3 mins?
Quick Cinnamon Vanilla Cashew Milk:
makes one 8 oz. glass of milk (store any leftover in refrigerator for up to 2 days)
Put everything except the ice into the blender and blend well to combine. Add in the desired amount of ice cubes – blend again – and pour into a glass. Add a sprinkle of cinnamon on top if desired. You could also omit the vanilla and cinnamon if you needed a plain/savory milk for recipes.
Want to make cashew milk using the nut (not nut butter), and find out how to increase the calcium and fiber content? Click to learn more about The Best Alternative Milk!!
I love using fresh herbs – they really brighten up and transform a salad or soup. As far as herbs go, dill is right up there with basil and mint at the top of my list!
This dill soup is very refreshing, and easy to make – it literally whips together in about 3 minutes! And besides the broth – this is totally raw!
Dill is a wonderful herb – and can be helpful to relieve headaches, which can occasionally happen when detoxing, it is a natural anti-fungal, and has even been found to have anti-cancer properties (learn more about dill in this article from Dr. Mercola).
Do you like ginger? Ginger root is warming and calming to the digestive tract. It can help to reduce gas and indigestion, and can even help to relieve nausea and motion sickness. It has potent anti-inflammatory and pain relieving properties, potentially even offering relief to arthritis and asthma sufferers.
Research published on September, 2015 found a compound in ginger to be 10,000x more potent than chemo against cancer cells, read more here.
I have been literally obsessed with ginger lately – it is featured in my Green Lemonade recipe, and it is the star of this fresh Ginger Lemonade – a wonderful way to include ginger in your life!
Ginger Lemonade Ingredients:
*avoid sugar made with sugar beets – as that is typically GMO.
Ginger Cucumber ‘Spa’ Water:
This water supports hydration, digestion and is anti-flammatory.
Put all of the ingredients into a large jar – allow the flavors to come together for a couple hours. Strain as you pour into a glass. Store in the refrigerator for up to 2 days.
Learn more about Ginger:
I had a big bunch of mint and a fresh pineapple, and some coconut in the freezer – so this morning I whipped up this pineapple mint smoothie – it was absolutely delicious and refreshing, it made me feel like I was in the tropics!! Pineapple, mint, coconut and chia seeds all support healthy hydration and digestion. I think this will be a new staple for Summer/Spring for me, and I hope for you too. This recipe is dairy-free, vegan and gluten free.
Put the coconut water and chia seeds into the blender – allow to soak. Add in the rest of the ingredients and blend to combine. Add in a handful (or whatever amount desired) of ice cubes and blend. Serve immediately!
*Note: If you are prone to getting canker sores from pineapple, you might want to substitute mango for the pineapple in the smoothie recipe.
Save your pineapple core in the refrigerator or freezer – I am posting a recipe tomorrow that will make use of the core!
© copyright 2017 Sara Vance