The Most Delicious Coconut Blueberry Pancakes ~ Gluten-free, Grain-free

Grain-free coconut flour blueberry pancakes - paleo

Hey there health seeker,

I have something really awesome for you today! If you have attempted to bake with coconut flour before, then you probably have a bit of a love hate relationship with it. Love the nutrition (high fibre, protein, gluten-free, grain-free) but hate the way it sucks the moisture out of your baked goods and makes them dense as a brick:) Me too. But I haven't given up. In fact, I have actually figured out ways to make it work for many of my recipes. And I'm sharing all my secrets with you!

Here's what you need to make this nutritious nutty flour work for you:

1. Unsweetened applesauce ~ This will help to fix the "sucks moisture out of everything problem without having to add 10 eggs to your muffin recipe. Coconut flour is very absorbent and needs a lot of liquid. In fact, many recipes call for a 1:1 ratio of flour to liquid. The applesauce will work it's magic and keep your goods moist!

2. Apple cider vinegar + baking soda ~ This will add some fluff to your goodies so they don't end up like hockey pucks. 1 Tbsp of apple cider vinegar added to 1 tsp baking soda will cause that spontaneous combustion reaction that will help to rise your baked goods. (remember experimenting with this as a kid?) You'll want to create this reaction right before putting your baked goods in the oven so it happens while it's baking.

3. Use a mix of different flours ~ Every flour has it's own baking and nutritional properties. Wheat flour, for example has it all ~ the gluten to make things stick together, it rises well, and it has great texture. The problem is many of us are becoming more and more sensitive to it's acidifying and inflammation causing tendencies. Adding flours like almond, which is higher in moisture and healthy fats, and tapioca, which is higher in starch will help to balance out the coconut flour and make it easier to cook and bake with. Since coconut flour doesn't have any starch or carbs (only 6gr per 1/4 cup), it helps to add something like tapioca flour to give your goods the texture you are looking for.

I am so happy to share these uber delish coconut flour pancakes with you. I have been working on perfecting these babies for a while now and you are going to LOVE them!!
Grain-free coconut flour blueberry pancakes - paleo

The Most Delicious Blueberry Coconut Pancakes

Dry:
1/2 cup coconut flour 
1/4 cup almond flour 
1/3 cup tapioca starch (also called tapioca flour)
1 tsp baking soda
1/4 tsp sea salt 

4 eggs 
3 tablespoons unsweetened applesauce 
1 Tbsp apple cider vinegar
1 cup water
1 tablespoon almond butter
2 tablespoons coconut oil melted 
2 tablespoons maple syrup 
1/2 tsp vanilla powder or 1 tsp vanilla extract

Toppings:
3/4 cup Wild Blueberries
1 tsp bee pollen
Maple syrup
Freshly ground flaxseeds

How to make:
You can make this batter 2 ways. Either combine all wet ingredients in one bowl and mix well. Then combine all dry ingredients in another bowl and mix well. Then combine the two.

Or you can add all wet ingredients into a blender and buzz until blended. Then add dry ingredients and blend again.

Cook at a medium to low heat using coconut oil while sprinkling in blueberries as you're cooking.

Top with bee pollen, maple syrup and flaxseeds for a blood sugar balancing and crave busting breakfast!!

Makes roughly 15 small pancakes. Freeze the leftovers and pop them in the toaster for a quick and delicious breakfast:)

Enjoy!

In health,
Annaliisa Xx



10 Simple Everyday Changes That Can Dramatically Increase Natural Weight Loss



Hey there health seeker,

Today I would like to share with you some super neat tips and tricks that can dramatically effect your weight loss efforts. I have SO many more tips (you'll find all them in the Non-Diet Weight Loss Program) and I will share some more on upcoming posts! My goal with clients is to introduce simple daily healthy habits, subtle shifts in how and what they eat, so they can start to see an overall increase in health and energy levels. From a holistic perspective, extra weight is a way of your body communicating that something is out of balance and further steps should be taken to get to the root cause of the underlying issue. A Registered Holistic Nutritionist (like me!), naturopathic doctor, and fitness professionals are all excellent resources to help you with your weight loss goals.

Below you will find some of the lifestyle changes I implement with my clients who are on the road to weight loss and need that extra boost. ENJOY!!

10 Simple Everyday Changes That Can Dramatically Increase Natural Weight Loss:

1. Don't eat on the run or in front of the TV  On average, you will consume 28% more food while eating in front of a computer or TV. Allow for a peaceful setting and have gratitude for every meal. This helps with your digestion and eating mindfully stops you from overeating when you're full. Chew food slowly and well. Your stomach doesn't have teeth!

2. Use a smaller plate. LARGER PLATE = LARGER MEAL. Using a bigger plate to serve a meal typically results in a 25% increase in the amount of food.

3. Be careful with FAT FREE products. Studies show that people given low-fat ate 35% more than people who thought they were eating regular versions of the same food. Foods marketed as low-fat also contain more sugar and unhealthy additives.Our bodies require healthy fats, like avocado and chia seeds, to absorb nutrients, boost metabolism and make healthy happy cells.

4. Hide the temptation. Out of sight, out of mind. When unhealthy food is not in reach, you will eat 3 times FEWER servings per day! (Better yet, don’t bring it in the house!)

5. Avoid the blood sugar crash.  A drop in blood glucose levels will increase cravings and fat storage. Eat 3 meals a day and 1-2 snacks between meals to avoid a drop in blood glucose levels. Eating big chunks of hard vegetables like celery, bell peppers and asparagus is especially helpful. These “hard chews” stimulate the pituitary gland and gets blood sugar hormones produced at a steady rate. Make sure to include protein and fibre to every meal and snack to stabilize blood sugar levels.

6. Don’t skip meals. In a study published in the Journal of the Academy of Nutrition and Dietetics, women who skipped meals lost about 8 fewer pounds than those who had more regular meal patterns. Skipping meals once in a while may be understandable, but not as a habit. Over time, skipping meals habitually could make your metabolism slower, affecting the hormone leptin and thyroid hormones. 

7. Water + Lemon before your meal.  Drink 1 cup of water with lemon juice or 2 Tbsp of apple cider vinegar ½ hour before meal – it helps to stimulates bile flow to break down fats. As an added bonus, apple cider vinegar will also curb your appetite! Avoid drinking large amounts of liquids during your meal to increase digestion.

8. Slow it down honey. Wait 15-20 min. before helping yourself to seconds – your hunger will decrease as the hormone leptin kicks in and tells your brain you are full! Putting down your fork in between bites will help to slow down eating patterns.

9. Never skip breakfast. Breakfast wakes up your metabolism and decreases your chances of overeating later in the day. We tend to need less calories in the evening so eat biggest meals during the day, small meals at night, avoid eating a few hours before bed.

10. Follow the 80/20 rule. It's not about perfection, it's about making daily progressand increasing healthy habits. If you eat healthy 80 percent of the time you can allow yourself to indulge on your favourite foods (within reason) without guilt or self-judgement. (This equals to roughly 3 meals per weekJ)

BONUS TIP! DRINK LOTS OF WATER!! Sometimes we mistake the feeling of thirst for hunger. Water is needed for all chemical reactions in the body, including metabolizing your food. Here are the most helpful tips on how to increase your water intake!

And always remember ...
Grab your complimentary "Guide to Vibrant Health + Recipes" e-book today and receive $10 off any services or online programs! Just tell us where to send it below (Your information will never be shared with ANYONE!)



The Key to Successful (Sustainable) Weight Loss ~ Meal Planning + Big Batch Metabolism Boosting Dressing Recipe

Big Batch Metabolism Boosting Dressing with Lemon, Mustard and Maple

Dear Health Seeker,

How many times have you rushed home from work or a day out, feeling tired and hungry, and found yourself totally stressed out about dinner? I know I have, many times. The busier our lives are, the more it seems like it's impossible to eat healthy or stay on track. Being in a tired and stressed state leads us to make choices that come from an overwhelmed and emotional (and totally irrational) state. This often means take out, prepackaged and fast food.

One of the most important aspects of maintaining a healthy lifestyle is taking just a bit of time each week to plan your meals and do some quick prepping. Meal planning will not only save you time, effort and money but will also improve your eating habits dramatically. Imagine coming home from a long exhausting day, knowing exactly what you'll have for dinner, and being prepared. Having an action plan means your meals can be stress free and healthy, leaving you time to spend time with family, relax or try out that yoga class you've been wanting to join. Meal planning and getting organized in the kitchen is a big part of my Non-Diet Weight Loss Program because it's such a huge part of a healthy lifestyle. Having valuable tools like step by step meal planning, 4 weeks of meal plans, recipes and shopping lists, along with ongoing support, it is possible for anyone to create healthy eating habits to last a lifetime.

Without a solid plan, you will end up with a ton of food waste, create more stress around healthy eating and stay trapped in a cycle of eating low energy foods, fatigue and weight gain.

3 Ways Meal Planning Can Help You Lose Weight and Gain Energy:

1. Less Stress
By knowing exactly what you will be eating, you take away the everyday stress of eating. Stress is one of the leading underlying causes of weight gain and many other chronic diseases. Stress affects our weight by altering blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia. Excessive stress even effects where we tend to store fat and has been linked to increased levels of abdominal fat.

2. You Save Money and Time
Meal planning can tackle two big obstacles standing in the way of healthy eating; time and money. Unfortunately, it's more expensive to eat healthy food, which is a big reason why many people are forced to eat a more processed nutrient void diet and end up gaining weight. According to a research group, the annual food waste in Canada reaches $27 Billion. When you plan your meals ahead and organize your fridge and pantry, you are less likely to waste food, making healthy eating more attainable and less costly.

3. Create New Healthy Habits
A journey to health is not an overnight trip. It takes time to cultivate healthy habits and make sustainable changes. By having a solid meal plan, shopping lists, and directions, you are able to gain access to new health habits and learn to enjoy food more. Just like any other skill, with practice you'll become a meal planning pro and take the stress out of healthy eating, for good! By having a variety of new ingredient choices and recipes, you will find ease and joy in the kitchen and you'll actually want to eat more healthy foods.

How many times have you looked in your fridge and were forced to make an unhealthy choice because you didn't have anything prepared and you were just way too hungry to take the time and make a delicious salad? Here is my KICK BUTT recipe for a delicious all purpose metabolism boosting salad dressing! This batch will take you through a many lunches and dinners and it's packed with ingredients to kick start your metabolism and encourage your body to release excess weight. I'm all about making delicious food do the work for you:) You can use this dressing for marinating poultry, veggies, or tempeh as well. If you haven't used a blender to make your dressings before, try it! It will change your life!! (or make you love your salad dressings anyway..)




Big Batch Metabolism Boosting Salad Dressing with Lemon, Maple and MustardBig Batch Metabolism Boosting Dressing with Lemon, Maple and Mustard

1 1/4 cup high quality olive oil (look for cold-pressed extra virgin)
1/4 cup Dijon or stone ground mustard (look for sugar free)
1/4 cup red wine vinegar
1/2 lemon
3 Tbsp pure maple syrup
2 garlic cloves
Handful fresh dill (or 1/2 tsp dried dill)
1/4 tsp sea salt

How to make:
Remove all seeds from lemon and cut into pieces. Roughly chop garlic and dill.
Combine all ingredients except olive oil into the blender and turn it on. While it's buzzing away, pour in the olive oil. Drizzling it in will further emulsify the oil and create a smooth creamy texture.

Makes enough to last you for a week or two.. (the lemon acts as a natural preservative)

This dressing goes well with pretty much any salad, especially this roasted veggie and fig creation:) (Recipe in the online Non-Diet Weight Loss 4 Week Program)


To help you reach your weight loss and health goals, I have designed a totally achievable and practical road map. Getting to the root cause of the underlying health issues, addressing the limiting factors and obstacles and a tangible plan that includes shopping lists, meal plans, one on one coaching, motivational tools, and education will finally help you reach your health goals and make sustainable lifestyle changes.

Join us on August 9 ~ get the full program details here!

With love,
Annaliisa

Online Non-Diet Weight Loss program




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