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Monday Makeover – CHOCOLATE!

Adopting a healthy lifestyle does not mean saying good-bye to the things you love forever. It’s a continuous shift; a shift away from the things that are not serving you, and towards that which allows you to shine.

Today’s shift is one of my favorite things in the whole world – CHOCOLATE!

When buying chocolate, you want to be on the lookout for 70% cocoa or more to receive the health benefits of this wonderful substance. However, some people choose not to partake in store bought chocolate since it contains sugar, and an additive called soy lecithin. Soy lecithin has been under some controversy, as are many soy products (with the exception of fermented). There is a diplomatic article on the topic here. We won’t even get started on the topic of sugar, or it may take over this whole post (I am happy to go into it for you though, just contact me).

So if you want to reduce your exposure to sugar or soy products, or are having a chocolate craving with no sign of chocolate in the house – NOOOOOOOO, then try out this yummy recipe.

2 Tbsp coconut oil

2 Tbsp cocoa powder

1 Tbsp raw honey

Blend all the ingredients together (I use a Nutri-Bullet). You can choose how you want to shape them – you can re-purpose those silicone baby food containers, drop by spoonful on a cookie sheet covered in wax paper, or pipe them out (my daughter piped them into beautiful poop emoji’s)

Refrigerate or freeze until solid, and enjoy!

** A note on piping–  Work in small batches in the pastry bag because your hands on the bag will warm up the mix and liquefy the coconut oil.

poop-emoji-chocolates
Poop emoji Chocolates – Yum!

 

 

If you are ready to get some clarity on adopting a healthy lifestyle, check out The Have It All Method (TM)  the bootcamp for your mindset, body, and soul to shift from doing it all to HAVING it all!

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Apple Peanut Butter Pie

This was quite the put together, but came out delicious and rich tasting. Not to mention you don’t have to feel guilty with this one. We actually had it for breakfast.

apple-peanut-butter-pie

Start with the filling

5-6 peeled and cut apples

2 parsnips

1 Tbsp cinnamon

1 Tbsp ghee (or butter)

water

1/2 cup peanut butter

Mix all the ingredients (except peanut butter) in a saucepan and add about 1/3 of the mixture worth of water. The amount of water may need to be adjusted by how juicy the apples are. Bring to a boil on high heat, then let simmer on low until the apples and parsnips are soft. Use a potato masher to mash it into a chunky applesauce texture. Then add peanut butter.

While the filling is cooking, prepare the crust.

The crust (adapted from the Perfect Paleo Pie Crust Recipe)

1/2 cup almond flour

1/2 cup chickpea flour

1/2 cup coconut flour

1/2 cup arrowroot or tapioca flour

1/2 cup cold butter or palm shortening

1 egg

Preheat the oven to 375 degrees. Mix the flours, then cut in the butter until pea sized. Add the egg and mix until it becomes a dough. Form into a ball, then flatten into a disc, cover with plastic wrap, and refrigerate for 20 min. After refrigerating, press the dough into a greased pie pan. Bake on 375 degrees for 10 min.

Finish it off: Add the filling to the pre-baked pie crust, and top with granola. I also lightly dabbed a little coconut oil on top to let the granola get a bit crispy. Make sure to read your granola ingredients, as they can be very high in sugar. We use our Nola Granola, which is a chocolate peanut butter granola that is naturally and minimally sweetened. You can order your own in the online Kalusion BouTEAque.

This was a great break from the same old thing. We really enjoyed it. I hope you do too!

 

 

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Road Trip Real Foods

Hooray for summer! It’s the perfect time to get out of the Florida heat (oy), and to take a long overdue road trip. We are heading up the east coast to see our family, friends, and the sights, of course. The whole family is so excited, and we are steadfastly making our lists and piles of things to go on our trip.
The one thing we generally don’t look forward to on a road trip is the roadside food options. As real foods eaters, we even struggle at home if we want to take a night off and go out to eat. Our dining options are pretty limited, and usually after the meal we feel pretty weighed down, and just ugh.
So, what’s a family to do on the road?
I’m still working at this myself, but here are some of the things I put together for this recent road trip to keep us going without convenient store foods. These helped sustain us until we found a place to get a (hopefully) decent meal.
1. Fruits – this is a pretty easy one. We stocked up on lots of fresh apples, bananas, peaches, grapes anything we can get our hands on that won’t make those hands too sticky. This is also usual pretty easy to replenish at nearby exit grocery stores. We brought a fruit and vegetable cleaner, and were impressed at how willing baristas were to rinse off our items.
2. Fresh vegetables – another one you can grab at a grocery store. Sometimes a bag of carrots or pre-made salad can hit the spot. I tend to stay away from store bought salad dressings, as they can have a lot of undesirable additives. Just some oil and vinegar are better.
3. Homemade granola bars – this is something I made in advance, and can even be frozen for a trip. This item was priceless. It was so satisfying, and filled us up like a meal, so we didn’t need to do a lot of snacking. Also, we found a Whole Foods store along the road where we got some sheep milk yogurt and blueberries to make a little parfait out of the granola for a new option. Here is the recipe.
4. Mini meatloaves – another to make in advance and freeze. This is a great source of protein, and you can sneak in some veggies. We even cut these up to make into sandwiches on some Ezekial bread. Here is the recipe.
5. Sandwiches – we were able to find good quality, humanely raised lunch meat, tomatoes to slice, and organic mayo for a satisfying meal. This was also easily replenished at grocery stores.
6. Nuts, seeds, and raisins/ craisins – either mixed or separate these give a good energy boost, but watch out with seeds – they can make a mess in the car.
7. Seaweed snacks – this one is for my daughter. She is a great lover of seaweed snacks, and loves to munch on them. My son seems to be following in her footsteps. I don’t mind, and much prefer this over other types of chips.
8. Camp stove – bring a camp stove for cooking at rest areas, and have a picnic. I stumbled upon this suggestion and thought it seemed to be a great idea. The reality for our trip was that we only used it once, and dish clean up can be tough at a rest stop. For us this took up some valuable car space without a lot of benefit.
9. Sugar Buster and 101 Sheep Tea – The reality is that when on the road you can’t always eat like you do at home, so I took my teas with me. I mixed the Sugar Buster and 101 Sheep for a relaxing and detoxing cup of tea at night. Find the tea here

So that’s how we did. I’d love to hear what you bring along to eat on your road trips. Happy and safe travels!

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On the road
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Kalusion’s Mini Meatloaf

This makes a nice meal on the go. A great take along for road trips.
Preheat oven to 4oo degrees
Mix in a large bowl:
1 lb humanely raised ground beef, chicken, or turkey
1 egg
1 cup fresh herbs (basil, parsley, oregano, garlic, etc) or ½ cup dried herbs
1 cup diced or shredded veggies (onion, carrot, zucchini, yellow squash, spinach)
1 tsp sea salt

Optional: ½ cup old fashioned oats
Optional: ½ cup Bulgarian feta cheese

Mix thoroughly, and spoon into a paper lined muffin pan. Bake for 25-30 min or until cooked through. Let cool, and enjoy, or freeze for later.

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Kalusion’s Homemade Chocolate Peanut Butter Granola

Basically empty out the kitchen into this yummy recipe. It makes up a nice, large batch, so it lasts, and is worth the time.
Preheat oven to 300 degreesGranola Bar - captioned
Mix in a large bowl:
4 cups old-fashioned oats
2 cups organic puffed rice
2 cups organic ancient grains O’s
1 cup ground flaxseed
2 cups unsweetened coconut
1 cup raw sunflower seeds
1 cup raw pumpkin seeds
1 cup sliced almonds
1 cup chopped walnuts
1 cup dried cranberries, or other dried fruit of choice
½ cup sesame seeds
Optional: ¼ cup chopped dates

Melt in a saucepan:
½ cup organic butter (1 stick)

Add to the butter:
1 cup coconut oil
1 cup organic peanut butter
¼ cup molasses
½ cup maple syrup
¼ cup cacao powder
2 tsp pure vanilla or almond extract

When completely melted and mixed, pour the wet ingredients over the dry and mix thoroughly. Spread out on a greased cookie sheet(s) for loose granola, and bake for 15 minutes, flip, and bake for another 10 minutes. For a granola bar, spread and press in a pyrex or pan, and bake for 30 minutes, let cool, and cut into bars.

This will keep you full and satisfied for hours, enjoy!

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We Ate Cookies and Mounds for Breakfast – Breakfast Cookie Recipe

Yes we did! Ok, it was breakfast cookies and a faux Mounds smoothie, but it was awesome. Here’s the recipe for the breakfast cookie:20150426_113203
2 cups apple sauce or pear sauce (I use my bullet to turn pears and dates into a sauce)
4 Tbsp pitted dates
½ cup almond butter (store bought or yet another job for the bullet)
2 Tbsp coconut oil
1 ½ cup rolled oats
½ cup coconut flour (I get the 5 lb bag from Mountain Rose Herbs since I really go through coconut)
½ tsp aluminum free baking powder
½ tsp baking soda (I find mine at Mountain Rose Herbs)
1 tsp xantham gum
1 tsp chia seeds (also a find at Mountain Rose Herbs)
½ tsp sea salt
3 Tbsp crushed pecans
½ cup dried cranberries
½ cup cacao nibs (again Mountain Rose Herbs, you may be noticing a trend by now)

1. Preheat the oven to 350 degrees
2. Combine all the ingredients in a bowl and mix
3. Drop on a greased cookie sheet and flatten slightly
4. Bake for 20-25 minutes until they are golden
5. Let cool and gobble up!

Want the smoothie recipe? Click here

* Feel free to shop my affiliate accounts with the links provided for good deals on quality products. Yes, I receive an affiliate percentage, but will never advocate anything I don’t use myself.

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We Ate Cookies and Mounds for Breakfast – Faux Mounds Smoothie Recipe

Yes we did! Ok, it was breakfast cookies and a faux Mounds smoothie, but it was awesome. Here’s the recipe for the smoothie:20150426_113336

I love my bullet, and make all my smoothies in it, but you can use any blender, vitamix or any blending device you have.
Combine
1 banana
½ cup unsweetened coconut (I get the 5 lb bag from Mountain Rose Herbs)
½ cup spinach leaves
4 or 5 pitted dates
2 Tbsp raw cacao powder (also from Mountain Rose Herbs)
2 cups almond milk (or more depending on how thick you like your smoothies)
Blend it down really well so the coconut pieces aren’t too big, serve, and enjoy! It’s ridiculously good.

Want the breakfast cookie recipe? Click here

* Feel free to shop my affiliate accounts with the links provided for good deals on quality products. Yes, I receive an affiliate percentage, but will never advocate anything I don’t use myself.

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Why You and Your Family Can Live the Life You Dream Of

About six years ago, I made a professional transition from helping people in the human services industry to helping people in the wellness industry. I did this for a few main reasons:
1. I could see that so many of the people with physical and mental health disabilities had them due to lifestyle issues that could have been tweaked many years before, and would have prevented the challenges they were now experiencing. For many of them, they were only in their 40’s when these issues caught up with them. There tends to be a misconception that you have to eat bird food, and do Crossfit every day to enjoy a long healthy life, so people just ignore it and deal with the consequences later. When in reality, you can make small changes that fit into your own life, and enjoy positive results. I want to help people change that misconception, and drastically improve their lives.
2. As a woman and mom, and someone that knows and works with so many women and moms, I have experienced and seen the all too common tendency to put ourselves last on our “to do lists”. Even mentioning it, I get a lot of “yeah, yeah, yeah, alright, sure, when I get a chance. I know and have seen how important this is to our physical and mental health. I want to show women why they should take care of themselves every day, and support them in creating this new habit.
3. I am a mom, and a children’s dance, yoga, and martial arts teacher, so basically I spend a whole lot of time with kids. I adore children, and love the way their minds work. They haven’t absorbed the message that they are limited, and they know they can accomplish whatever they want. However, I also see the effects that their foods and products have on their mind and behavior sometimes instantaneously. I also know the research that predicts our children to have a shorter life span than we will due to the health challenges they are already starting to experience from their foods and products. I want to help children, and their families that support them, to give them a full, rich life they love.
4. Finally, I live in a beautiful country that in many areas has become discontent, unhappy, and even angry. If you don’t know what I’m talking about, the next time you are in a mega-store take a look around, or better yet look around in the parking lot. I have worked in residential communities for people with mental health issues, where we made simple changes like going for a walk once a week, and improving the quality of food, and have actually watched an entire community of people experience less symptoms from their mental health issues, improved moods, and dare I say happiness. We live in a time where there is a pill for everything, which leads to needing a pill for something else. We don’t need pills (for everything), we need community, we need lifestyle balance, we need real foods, and fresh air. I have seen these things work to help a small community, and I know they can help larger communities. I want to show people how to live the life they deserve, and realize that they really do deserve it.
So from that, was born Kalusion, an entire family walking the talk, and teaching you to do it too. If you agree with what we do, spread the word, or better yet contact us, we love this stuff

!Family Valentine's Day Selfie

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Please Excuse My Confusion

As a health coach, I’m so delighted when I hear so many efforts to get kids eating healthy.  It’s everywhere I go.  Grocery stores like Publix have programs to teach children at a very early age about healthy eating; the schools won’t allow parents to bring cupcakes and treats for birthdays anymore because they’ve gone healthy; camps and community centers have begun wellness initiatives.  What I’m hearing is so inspiring.

What I’m seeing is not so inspiring.  The very same schools that proclaim their healthy stand are feeding students sugary, processed cereals and snacks for snack time.  The lunches continue to be processed foods.  Lunch trays on a given day can consist of heated frozen pizza (with a white flour crust) accompanied by a roll made of white flour.  The parents aren’t allowed to bring in sugary snacks, but the kids are.  One particular day I witnessed a young boy wrap potato chips in airheads and chow down for lunch.  I actually felt pretty bad for his teacher that day.  Publix Grocery Store that touts its healthy initiatives with Greenwise and Publix Preschool Pals participated in a summer camp activity.  Their planned kid’s activity was making your own cupcakes.  They brought bags and bags of frosting, and let the kids pile on as much as they wanted.  Some kids decorated their cupcakes with six inches of frosting.  If that wasn’t enough sugar for one day, they also brought Rice Crispy Treats and candy for the kids to make candy sushi rolls.  One particular camper had dance class after summer camp, which didn’t go well with her Publix snack.  She ended up vomiting in her dance class.

I haven’t been this confused since the war in Iraq.  Why is there such a gap between what we’re hearing and what we’re seeing?  If I’m confused, how can our children possibly be able to keep up?

So what do we do?  Be informed; know what your kids are eating.  I was taken in by the healthy school lunch propaganda once, and let my daughter buy some school lunches because she wanted to be able to eat with her friends.  Within a few days her behavior was changing.  No more school lunches.

Teach them at home what healthy means.  Encourage your children to help in the kitchen. Make them a part of the meal planning process.  If you need support, talk to a Health Coach.

Let the companies, schools, and others know how you feel about their mixed messages.

We make the difference for our children!

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