3 Ways to Avoid Overeating

It’s common to indulge on special occasions. But it doesn’t always stop there, does it? Buffets, potlucks, or at-home meals you can’t get enough of!

Sometimes we overeat on regular days, during regular meals or with non-stop snacking.  

Whether you’re a frequent or an occasional overeater, the after-effects are real and bothersome. Digestive distress, extra pounds, guilt, or fatigue…so many consequences!

Read on if you’d like three simple tips to help you avoid all of this. Psst, turn these into habits and ditch the willpower!

Tip #1: Start with some water

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. My caveat here is to drink 20 – 30 minutes before eating, as drinking liquids with meals can interfere with the digestive process. (Don’t worry about taking just a few sips with your meal though).  

This will also help ensure you’re getting enough water to stay hydrated, which is important for many reasons. As an aside, drinking enough water has been shown to slightly increase your metabolism! Win-win!

And did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast.

Tip #2: Salad Comes Next!

After water but before that rich, creamy main dish, insert a salad.

Veggies are a great way to start any meal because they contain two secret satiety weapons: fiber and water.

Fiber and water help fill you up and make you feel fuller. They’re “satiating”.

And since it takes twenty minutes for your brain to catch up with your tummy, you won’t need to eat as much of your main dish if you have a salad first.

Tip #3: Plate Your Food On Smaller Dishes

While studies on food intake relative to plate size have been contradictory, one cannot dispute that there is less room on a smaller plate for the foods you love to eat, which don’t love you back!

And if you actually follow my first two tips, you’ll have less room for a second helping.

Bonus: Take Water to the Next Level!

Find plain water boring? Here are six ideas to up the flavor and aesthetic appeal to your water. The longer they sit, the better the flavor, so make up a jug and sip throughout the day!

  • Slices of lemon & ginger
  • Slices of strawberries & orange
  • Slices of apple & a cinnamon stick
  • Chopped pineapple & mango
  • Blueberries & raspberries
  • Cucumber slices and fresh mint

Best Tip Yet: buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning.  They’re already washed and cut, and will keep your water colder longer!

References:

https://authoritynutrition.com/7-health-benefits-of-water/

Robinson E, Nolan S, Tudur‐Smith C, et al. Will smaller plates lead to smaller waists? A systematic review and meta‐analysis of the effect that experimental manipulation of dishware size has on energy consumption. Obesity Reviews 2014; 15: 812–821. [PubMed]

Coffee – Who Should Drink It and Who Should Avoid It

Doesn’t it drive you crazy…one day you hear coffee is good for you, and the next day you should avoid it! In this blog we’ll explore some of the positives and negatives of coffee consumption, so you can make an informed decision about it.

Just like any food, coffee can affect people differently. There is actual science behind why this is so.

A 2018 study notes that the compounds in your coffee depend on a host of factors;

“Coffee is a complex mixture of chemical compounds, and its composition varies according to the coffee bean species, the roasting process (speed, time, and temperature), and the grinding and brewing process (water/coffee grounds ratio, coffee grind size, water temperature, duration, and methods).”(1)

This may explain why my husband can drink all coffee brands except for Tim Hortons, because it gives him heartburn! It also explains why coffee contains anywhere from 50-400 mg of caffeine/cup, averaging around 100 mg/cup.

Second, your genetics and your bio-chemical individuality will determine how your mind and body reacts to coffee.

It also has to do with your body becoming more tolerant to long-term caffeine use. Many people who start drinking coffee feel the effects a lot more than people who have coffee every day.

Let’s look at caffeine metabolism, effects of coffee on the mind and body, and then I’ll give you some things to consider when deciding if coffee is for you or not.

Caffeine metabolism

Not all people metabolize caffeine at the same speed. How fast you metabolize caffeine will impact how you’re affected by the caffeine. In fact, caffeine metabolism can be up to 40x faster in some people than others!

About half of us are “slow” metabolizers of caffeine. We can get jitters, heart palpitations, and feel “wired” for up to 9 hours after having a coffee. The other half is “fast” metabolizers of caffeine. They get energy and increased alertness and are back to normal a few hours later.

This is part of the reason those headlines contradict each other so much – because we’re all different!

The effects of coffee on mind and body

There are a ton of studies on the health effects of coffee, and whether coffee drinkers are more or less likely to get certain conditions.

NOTE: A 2018 meta analysis of 29 studies looking at coffee’s impact to our health noted that its effects apply to both regular and decaffeinated coffee. So while caffeine itself provides some of the benefits (i.e. stimulating our brain and bodies, thereby improving mental and physical performance), the multitude of other compounds in coffee also play a role.

The Pros

Here’s some of the benefits of regular coffee consumption:

  • Stimulates the brain, increasing alertness
  • Boosts metabolism (therefore helpful for weight woes)
  • Boosts energy and exercise performance
  • Decreases inflammatory biomarkers.
  • Lower risk of developing type 2 diabetes and its co-morbidities (obesity/excess weight and metabolic issues)
  • Modulates gut flora in a favorable way
  • Contains high amounts of antioxidants

I should also point out that coffee consumption has been associated with lower risk of some diseases. However, coffee intake is certainly not the biggest factor that will protect you from any particular condition or disease. Eating a nutrient-rich diet low in processed foods, reducing stress, adequate sleep and regular exercise is far better insurance!

The Cons

As with any food topic, there’s two sides to it!

  • Caffeine addiction and withdrawal symptoms (e.g. a headache, fatigue, irritability)
  • Potential for sleep disruption
  • Increases your stress hormone, cortisol
  • Being a diuretic, too much coffee can dehydrate

As a holistic health practitioner, the biggest concern for me is the increase in cortisol. Most of us are already over-stressed, meaning our cortisol levels are already higher than is helpful. High cortisol leads to poor sleep and, if prolonged, interferes with cortisol’s other important functions of hormone regulation….hello blood sugar issues, under-functioning thyroid (and adrenals), and it can even block progesterone receptors!    

Should you drink coffee or not?

There are a few things to consider when deciding whether you should drink coffee. Caffeinated coffee is not recommended for:

  • People with arrhythmias (e.g. irregular heartbeat)
  • People who often feel anxious
  • People who have trouble sleeping
  • Pregnancy
  • Children and teens
  • Anyone with diarrhea (coffee stimulates peristalsis)

On the other hand, if you suffer from constipation, coffee may help because of its stimulation of your intestines. If you’ve been diagnosed with IBS, talk to your nutritionist or dietician, as coffee can be a trigger food.

It can also trigger acid reflux/heartburn in susceptible individuals. If this is you, I suggest weaning yourself off coffee over the course of one week, then strictly avoiding it for the next two weeks. You can then reintroduce it and see how your body responds.

Caffeine can take up to ten hours to leave our system. So if you’re a problem sleeper, limit caffeine to morning consumption, and consider switching to decaf – which still has small amounts of caffeine.  

If any of this caused you to wonder whether coffee might be contributing to a particular issue you have, try eliminating it for two weeks and observing how your body and mind respond. Don’t just quit caffeine cold turkey though. It’s an easier transition to wean yourself off over one week by combining half regular with half decaf, then move to decaf, and then avoid completely.   

For those of you who already know coffee is staying in your diet, check out my dressed up version, Pumpkin Spice Latte, here.

 

 

References:

https://authoritynutrition.com/coffee-good-or-bad/

http://www.precisionnutrition.com/all-about-coffee

http://www.health.harvard.edu/staying-healthy/a-wake-up-call-on-coffee

http://www.health.harvard.edu/blog/can-your-coffee-habit-help-you-live-longer-201601068938

http://suppversity.blogspot.ca/2014/05/caffeine-resistance-genetic.html

https://authoritynutrition.com/how-much-coffee-should-you-drink/

https://www.researchgate.net/profile/Mattias_Carlstroem/publication/327600659_Long-term_effects_of_coffee_and_caffeine_intake_on_the_risk_of_pre-diabetes_and_type_2_diabetes_Findings_from_a_population_with_low_coffee_consumption/links/5ba8aa8045851574f7e1fe25/Long-term-effects-of-coffee-and-caffeine-intake-on-the-risk-of-pre-diabetes-and-type-2-diabetes-Findings-from-a-population-with-low-coffee-consumption.pdf

Pumpkin Spice Latte

Coffee is one of those beverages that is greatly debated…good for you…not good for you…you can discover the pros and cons of this beloved beverage here. Then there’s the latte, Italian in origin and made with espresso and steamed milk. A traditional latte requires an expensive espresso maker. For those of us without such a luxury, a lovely homemade “latte” is still within reach if you own a blender! I hope the pumpkin flavor delights your tastebuds!

  • 3 tbsp coconut milk
  • 1 ½ tsp pumpkin pie spice (or cinnamon)
  • ¼ tsp vanilla extract
  • 1 tbsp pumpkin puree
  • ½ tsp maple syrup (optional (or stevia, to taste))
  • 1 cup coffee (decaf if preferred)
  1. Add all ingredients to blender and blend until creamy. Sip & enjoy!

You can also try this with black tea!

Raspberry Ganache Fudge Crumble

I came across this recipe years ago in a local community newspaper. Considering it is grain free, vegan, refined sugar free and no baking is required, I was skeptical, but it looked darn good! So I made it for Valentine’s Day dessert that year, and….yes, instant hit! Imagine the medley of ground walnuts, chocolate, and raspberries together, yum! The sweetness is provided mainly by dates, with a little added honey. The frosting really does have that chocolate-y ooey gooey goodness to it! Along with avoiding sugar, you’ll be getting a hit of healthy fats thanks to the walnuts and avocado. So easy….you can enjoy it tonight!

Base

  • 1.5 cups walnuts
  • 1/3 cup cocoa powder
  • 1/2 cup pitted Medjool dates (hint: soak in water for a few minutes to soften)
  • dash sea salt

Frosting

  • 1/3 cup pitted Medjool dates (hint: soak in water for a few minutes before processing)
  • 1/4 cup honey (use raw/unpasteurized for added probiotic benefit )
  • 1/2 cup ripe avocado
  • 1/3 cup cocoa powder

Topping

  • 1/2 cup raspberries (fresh)
  1. To make the base: combine the walnuts, cocoa powder, and sea salt in the food processor and pulse until coarsely mixed. Add dates and pulse until mixed well. The mixture will be lumpy, not liquid-y, but it sticks together well when pressed into a round cake or springform pan (8″).

  2. Place base in fridge for about 15 minutes to firm up.

  3. To make frosting: combine dates and honey in food processor and process until smooth (you’ll need to stop and scrape the sides a few times). Add the avocado and process until smooth. Add cocoa powder and process until smooth. 

  4. Spread frosting over base (you may just wish to do the top, or spread on the sides as well, if you used a springform pan for the base). 

    Place in fridge to firm up for at least 30 minutes.

    Top with fresh raspberries and enjoy! 

On its own, the base will keep several weeks in the fridge.

The frosting, kept separate, will keep for 1 week in fridge.

The assembled cake plus frosting will keep up to 3 days in fridge.

Rockin’ Moroccan Stew

This is one of my favorite plant-based dinners, especially in winter. It’s hearty, healthy, and packed with flavor. Even better left over, when the ingredients have had more time to mingle!

I’ve served this to the biggest carnivores, and they all devour it! A mild curry of tomatoes, sweet potatoes, chickpeas, and coconut milk mean a hit of healthy fats, fibre, beta carotene (Vitamin A)…wait…you just want the taste review right?

Can’t go wrong crowd pleaser. Make it tonight!

  • 2 tsp coconut oil (unrefined)
  • 1 cup chopped onions
  • ½ cup each diced celery and chopped green bell pepper
  • 1 tsp minced garlic
  • 2 tsp grated gingerroot
  • 1 tsp each ground cumin, curry powder, ground coriander, and chili powder
  • 3 cups reduced-sodium vegetable broth
  • 3 cups peeled sweet potatoes (cubed )
  • 1 can diced tomatoes, drained (19 oz/540 mL )
  • 1 can chickpeas, drained (19 oz/540 mL )
  • 1 tbsp freshly squeezed lemon juice
  • ½ tsp salt
  • ¼ tsp black pepper
  • 2 cups thinly chopped kale leaves (spine removed)
  • ½ cup full fat coconut milk*
  • ¼ cup raisins
  • 2 tbsp light peanut butter (or almond butter )
  • 2 tbsp minced fresh cilantro (Optional but lovely)
  1. Heat oil in a large pot over medium-high heat. Add onions, celery, green pepper and garlic. Cook and stir until vegetables begin to soften, about 3 minutes. Add gingerroot, cumin, curry powder, coriander and chili powder. Cook for 30 more seconds.

  2. Add broth, sweet potatoes, tomatoes, chickpeas, lemon juice, salt and pepper. Bring to a boil. Reduce heat to low and simmer, covered, for 20 minutes.
  3. Stir in kale, coconut milk, raisins, peanut butter and cilantro. Mix well. Simmer for 5 more minutes. Serve hot.

Rebooters, you can enjoy a small amount of this (no more than 1/2 cup) and then round out your meal with healthy fats and other suggested foods. Though sweet potatoes are not one of your recommended foods, a small amount will be fine.

The ingredient list is long, but so worth it! To make it easier to prepare, I get my ingredients ready before I start cooking, sorted by food group (i.e. spices, veggies, canned).

* Cartons of coconut milk are too watered down, so stick to cans for the best flavor and a bigger dose of healthy fats. Ideally, buy organic, as non-organic brands tend to have some junk ingredients.

Thanks to Janet and Greta Podleski for allowing me to share their recipe.

This recipe is slightly adapted to ensure it delivers the best nutrition to my tribe – enjoy!

Holiday Fruit and Nut Bark

 

What’s better than receiving homemade snacks for Christmas gifts?! Giving homemade snacks as gifts of course! This one’s a no-brainer. Minimal time and effort, maximum flavor! Reminds me of a Cadbury fruit and nut bar, but healthified and definitely tastier. Make sure to use good quality dark chocolate, which will contain less sugar. Better yet, buy 100% unsweetened chocolate and sweeten yourself with your preferred sweetener (I suggest stevia or Lakanto). This will make it even Reboot-friendly. I gift it often and it is always a hit!  

  • 12 ozs Dark Organic Chocolate (*if needing dairy free, ask for it at a health food store)
  • 1/2 cup Cherries (*tart, dried (unglazed))
  • 1/2 cup Almonds (*roasted, chopped in half)
  • 1 tbsp Instant Espresso Powder (or finely ground coffee)
  • 1/2 tsp Cinnamon
  • 1/4 tsp Coarse Sea Salt (*don't skip this, it enhances the flavor!)
  1. Line a baking sheet with parchment paper. Break chocolate into chunks and melt in double boiler (I use a heat proof dish which fits over a pot with boiling water). Stir constantly as it melts.
  2. Set aside about 1 tbsp each of the almonds and cherries as toppers. Add remaining ingredients to the melted chocolate and stir to mix in.
  3. Spread chocolate mixture on baking sheet and sprinkle the almonds and cherries you set aside on top. Chill in fridge for about 30 minutes, until firm. Cut or break into pieces of desired size. Best stored in fridge.

(Recipe adapted from Alive Magazine, December 2014).

The Truth About Hormones and Your Weight

Most of us associate the term “hormones” with reproductive hormones like estrogen, progesterone, or testosterone, or thyroid. These usually get the blame for our weight woes, especially as we enter the menopausal years. While one or more of them may or may not be a factor for you, did you know you have hormones which dictate your eating habits and fat storage?!

Hormones are chemical messengers which regulate many functions in our bodies including appetite, metabolism, blood sugar control (fat storage), sleep, stress, and cravings.

So feel free to let go the self-blame and guilt game, because willpower is no match for The Hormone Gang!

Keep reading to learn just how powerful these guys are, and how to ensure they work for you, instead of against you!

4 Hormones Which Control Your Weight:


Insulin:

Consider this your fat-storing hormone. When you eat carbohydrates, your body converts them into glucose, which we use as fuel.

Insulin’s job is to regulate the amount of glucose in your blood. It helps the body store excess glucose as fat for later use by the body.

So, a high carb diet leads to high glucose/blood sugar, which leads to higher levels of fat storage. You follow?

The average diet is indeed high carb, especially of the processed variety (sugar and/or grain-heavy). So if you’re scale-stuck, assess your diet first. If you’ve already “cleaned up” your carbs and still can’t shed fat, insulin resistance may be the reason.

Studies of obese subjects reveal their cells no longer respond to insulin, a condition known as insulin resistance. Since glucose is not being taken up into the cells, the body produces more insulin to try and deal with it. Now you’re stuck with high levels of insulin.

And high levels of insulin is associated with being overweight or obese.


A 2013 study found that 75 percent of the weight-loss response in obesity is predicted by insulin levels and levels of inflammation. Seventy five percent!!

Not willpower, nor caloric intake, nor exercise. Just insulin and subtle inflammation we all produce naturally, both of which are higher in those with more body fat.


For a thorough, evidence-based review of the role of insulin and insulin resistance in obesity and excess weight, check out this book, The Obesity Code, by Dr. Jason Fung.

While insulin is a primary determinant of weight, cortisol comes a close second.

Cortisol:

Known as the stress hormone, cortisol is released in response to emotional or physical stress.

It prepares the body for “fight-or-flight” by raising blood pressure and blood sugar in those rare emergency situations.

But….when cortisol is elevated for a prolonged period, it sets the stage for metabolic issues, insulin resistance and associated weight gain, especially around the abdomen. Worth noting, as abdominal obesity is a risk factor for cardiovascular disease.


Prolonged stress > chronically elevated cortisol > insulin resistance > fat storage, especially in the abdomen area.


Leptin:

Secreted in fat cells, leptin makes its way to the hypothalamus, causing the brain to send out signals to reduce food intake. Obese folks are found to have high levels of leptin. But research has found their brains no longer respond to leptin; a state known as leptin resistance.

Insulin resistance and leptin resistance go hand in hand, but the finer details of their cross-talk are not yet well understood. Regardless, it’s a Double Whammy!


Oh, and more bad news… Leptin also plays an important role in the regulation of the reproductive system, thyroid gland, adrenal glands and growth hormone production. As I say often, everything in the body is connected!


Ghrelin:

Ghrelin stimulates hunger. It increases before meals to stimulate hunger and is supposed to decrease after meals. When leptin resistant, insulin resistant and stressed out (high cortisol), ghrelin doesn’t shut off, constantly telling your body you are starving.

These hormones are impacted during a calorie restricted diet and remain so for up to one year! This explains why people gain back the weight they lost and then some.

Now you see why you’re giving in to temptation more than you like! Told you it wasn’t your fault!

When your hormones are out of whack, you crave sugary or starchy carbs. You might feel hungry more than you should and/or never quite feel full and satisfied. You might have a hard time sleeping – thanks Stress and Cortisol!, which then sets you up for eating the foods which supply a quick energy boost (sugary, starchy foods and/or caffeine. PS – chocolate has caffeine). After which comes the energy crash. And the cycle is vicious.

Fret not, finding balance in these four hormones is easier than you think! Don’t forget that they are all connected.

Here are some tips to settle down The Hormone Gang and encourage weight loss.


I call it the 4S approach (Sugar/starch control, Supplement, Stress reduction, Sleep).

Sugar/starch Control: Minimize sugar in all its forms, but especially table sugar. Sugar provokes insulin secretion. White sugar has the added disadvantage of being highly refined and is known to provoke inflammation.

If you need help getting off sugar or choosing the best sweeteners, be sure to sign up for my FREE 6-Day Break Up With Sugar Challenge!

Cut back on grains, even whole wheat and whole grains. Most of my clients find they’re eating far more grains than they think when I ask them to do a food journal.

Think breads, cereals, pastas, granola bars, many canned and bottled foods, pizza, hamburgers etc. What are your typical breakfasts, lunches, snacks, and dinners?

These commercially made products are almost always made with standard wheat, which contains more insulin-provoking starch. This applies to whole wheat products as well.

And most grain products, even “whole grains” promote inflammation, because they are not prepared as traditional grain products used to be.

You can read my blog about wheat here, for my recommendations on which grains will keep you off the blood sugar/insulin roller coaster.

Keep your insulin levels in check by avoiding carb-heavy meals. Look for balance on your plate; a combination of some quality protein, quality fat, and complex carbohydrates (non starchy vegetables and whole grains I recommend). Eating in this way will allow you to keep insulin, leptin, and ghrelin in check.

Add in those healthy fats! They support the manufacturing of hormones and keep you fuller, longer. This makes them a perfect swap for those refined carbohydrates you’ll be cutting back on. You can grab a printable cheatsheet of the best healthy fats here.

Supplement: My go-to supplement for efficient resolution of hormonal symptoms such as cravings/appetite, low energy, irritability, and poor sleep is Balance, by EVOLV Health.

 

Balance contains standardized levels of the most scientifically validated natural molecules for supporting the body’s ability to cope with whatever hormonal distress is going on. It positively interacts with our reproductive hormones AND insulin AND has been shown to decrease inflammation. Check out the details here.

Stress Reduction: Actively manage your stress! Remember, high cortisol causes weight gain and interferes with sleep. This sets you up for cravings and high insulin levels. Choose whatever form of stress relief works for you, just do it EVERY. DAMN. DAY! (PS, this is not a license to drink alcohol every day! Keep it clean and productive people!!). Even if you’re not feeling overly stressed, life is full of mini-stressors. You’d be amazed at how a few moments of conscious breath can instill a sense of calm.

Sleep: Make sleep a priority. The good news is, when we manage our stress effectively, sleep can improve alot! Sleep experts recommend between 7-9 hours each night. If you need help with sleep hygiene and how to set yourself up for a good night sleep, check out this article.

Seriously, without proper rest your hormones cannot be happy.


Bottom line: Do some “hormone math”! Sugar intake + Grain intake + Stress level + Sleep quality =

HORMONAL HEALTH


Work on one small thing at a time, rather than trying to do a 360 turn. Taking a quality hormone balancing supplement while you’re working on the other areas can provide some immediate support.

Peruvian Ceviche

 

Having just spent two amazing weeks in Peru, my husband and I feasted on their national dish, ceviche, multiple times. It’s Peru’s answer to sushi and is quite easy to whip up. Lightly marinating fish in lime juice and salt kills any harmful bacteria…who knew?! Plus it provides a refreshing, light citrus taste. We ate it as a main course, served with boiled sweet potato and corn. It also makes a great appie.

This is the recipe closest to what we made in our cooking class in Arequipa, and it comes with great reviews. This is absolutely Reboot-friendly – just choose a different side dish with some healthy fats.  

  • 2 lbs tilapia fillets (or 2 lbs other firm white fish fillets*) (cubed)
  • 4 garlic cloves (or more, to taste) (chopped)
  • 1 teaspoon salt
  • 1/2 teaspoon teaspoon black pepper
  • 2 teaspoons fresh cilantro (chopped)
  • 1 habanero pepper (seeded and chopped (or real Peruvian Aji Amarillo, if you can find it))
  • 10 limes (or more) (freshly squeezed and strained to remove pulp, enough to cover fish)
  • 1 red onion (thinly sliced and rinsed)
  1. Combine all ingredients except red onion and mix well.

    Place red onion on top and let it marinate in the refrigerator for at least 2-3 hours before serving.

    Before serving, mix well and serve with lettuce, corn, avocado or other cold salad vegetables on the side.

It is important to use non-fatty fish. So salmon does not work in this recipe. Bay scallops, halibut, or cod would work.

It is important to use a juicer that presses the juice out of the limes, not one that will tear the membrane of the lime sections since this will make the lime juice bitter.

The traditional ceviche recipe includes adding some fish broth to the marinade AFTER the fish is ready, though this particular recipe (adapted from Genius Kitchen) does not utilize fish broth. The marinade is known as leche de tigre, or tigers milk, in Peru. Before serving, pour some of the juice in a shot glass to go with the ceviche. Voila! True Peruvian delicacy in your own home! 

The image is what the final dish looked like in our Peruvian cooking class. Once the fish was ready, we combined it with 3 different sauces of varying heat, hence the 3 separate piles on the plate. The cup contains the original fish in its marinade, or tigers milk. 

Ginger Gem Stir-Fry

Does it get any simpler than a one-pan stir-fry? Chop your veggies and meat, throw in the pan with some flavor enhancers and you’re done! Swap the meat and veggies for whatever you have on hand – stir-frys are truly versatile! This one uses fresh ginger, known to aid digestion, and is powerfully anti-inflammatory and anti-oxidant. A 2015 study also found ginger lowered blood sugar by 12% in Type 2 diabetics!  Good quality sesame oil* has natural antibacterial, antiviral, and antioxidant properties while adding great flavor to any stir fry. Love up your gut!

  • 12 oz pork tenderloin or chicken breast (thinly sliced)
  • 1 medium size red onion
  • 1 red pepper
  • 1 green pepper
  • 1 tbsp avocado oil or coconut oil
  • 2 tbsp sesame oil*
  • 1 tbsp mint, parsley, or cilantro (optional garnish)
  • salt and pepper, to taste

Sauce Ingredients

  • 2 tsp fresh ginger (finely grated)
  • 1 tbsp Bragg sauce or gluten-free tamari/soy sauce
  • 2 tbsp dry sherry (or dry red or white wine)
  • 2 tbsp water
  • 2 tsp cornstarch *Rebooters, use 2 tsp almond flour or 1 tsp chia seeds
  1. Heat avocado or coconut oil in wok or frying pan to medium-high. Add meat and stir fry until cooked through. 

  2. While meat is cooking, whisk together sauce ingredients. 

  3. Remove meat from pan and set aside. Add chopped veggies to pan and stir fry to desired doneness. 

  4. Add meat and sauce to pan and cook about 1-2 minutes. Mixture should thicken slightly. 

  5. Season to taste with salt and pepper. Drizzle with sesame oil, and add herb of choice for garnish.  Enjoy with a side of brown rice (Rebooters, use konjac or cauli-rice).

  • Ideally, use non-GMO, expeller/cold-pressed coconut and sesame oils. Poor quality oils challenge your liver, which is an integral part of your digestion. 

Cold Avocado Mint Soup

 

This chilled blender soup is lovely for summer entertaining. Cucumber, mint, and avocado… velvety and satisfying! Low glycemic load, and full of healthy fat and fibre to fill you up. Did you know avocados contain compounds which protect against inflammation? Research also found they may reduce the risk of cancer. Mint has been used for thousands of years. It aids in upset stomach or indigestion and is thought to increase bile secretion, needed for digestion of those amazing heart-healthy fats from the avocado! Can you say YUM?!

  • 1/2 seedless cucumber
  • 1 medium avocado, peeled
  • 1 shallot
  • 2 tbsp. plain yogurt (organic, grass-fed ideally)
  • 2 tbsp. fresh mint
  • 4 tsp. fresh lime juice
  • 1 1/4 tsp. salt
  • 1/4 tsp. ground black pepper
  • 1/4 tsp. ground cumin
  • 1 radish (optional, for garnish)
  • 1 sprig fresh mint (garnish)
  1. Place everything except the radish in a blender and add 1 cup cold water. Process until smooth.

  2. Chill for at least 1 hour. Serve garnished with the radish and remaining mint leaves.

No mint? Cilantro also works in this soup!

https://www.countryliving.com/food-drinks/recipes/a809/cold-avocado-soup/