Tag Archives: clean eating

Go Nuts with this Recipe!

I go nuts over walnuts.  That’s probably why temptation got the best of me while shopping @Costco before Christmas when I spotted this Kentucky bourbon cake.  I discovered that the topping was what I loved — a mixture of nuts, chocolate, and sugar.

So I decided to tweak my temptation in a healthy way by using this original recipe to substitute one for the other.

Sauté walnuts in a 1/2 – 1 T. coconut oil (amount of oil depends on amount of walnuts).

While sautéing, sprinkle the following: cocoa powder, stevia, and cinnamon (and any other  spice that’s appealing to you!).

Remove from heat after coated and rest on paper towels until cooled. Store in airtight container.

It’s not just about deleting something from your daily intake; it’s about substituting something healthier!

Unless you’re allergic to walnuts, find ways to incorporate them into your diet.  They contain fiber, protein, minerals, vitamins, and Omega-3 fats (the healthy kind!). Use on salads, greek yogurt, or eat a few as a snack.

If you’d like clean recipes, visit Amazon.com and order my gluten and dairy free cookbook to get you started (Recipes Unveiled by Shirene Gentry).

Remember:  Simple.  Easy.  Clean. In 2017!

This is Hope Unveiled!

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Why the Ball Drops on Your Intentions

Ever wonder why you have great intentions at the new year and THEN the ball drops? You just need to be a little “S.M.A.R.T” – er.

This formula will help you get on track in any area of your life as you contemplate changes for the new year

S. = Specific

Be specific with what you want during the new year. Most of the time, the ball drops because you are too general with your intentions.

If you want to find balance, then be specific with scheduling. “For an hour a day, I will use 15 minutes to workout, 15 minutes to have quality conversation with someone I love, 15 minutes to decompress after a stressful day, or 15 minutes to have quiet time.”

For weight loss, be specific: “I want to lose 10 pounds.”

M. = Measurable

What tool will you use to measure your progress? A planner? A scale? An iPad? An app?

A. = Achievable

Many times a goal isn’t reached because it’s too big. Start with what IS achievable.  If you have no exercise routine at all, then just start with scheduling time for what you DO have.

R. = Reward

Most S.M.A.R.T. models utilize this as the “realistic” component.  I will insert “REWARD” here as a means to positively reinforce a new behavior.  The best incentive is to reward yourself weekly for having met a goal for just that week. Mind you, not with unhealthy food if your goal is to eat better or lose weight!

T. = Time

Give yourself a timetable for reaching your goal.  If you don’t, it’s easy for the goal to be dropped as fast as the new year’s ball.