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How Jennie can help YOU!

I am a Certified Holistic Nutritionist, Nutritious Life Certified and a Weight Loss/Wellness Coach.2014-09-03 17.52.20

What is that exactly?

Well…I teach YOU about Real Food! I teach YOU, what YOU should and should not be eating and WHY. I do this for what fits YOU and your lifestyle. I help YOU make that forever, healthy, lifestyle change REALISTICALLY. Together, we figure out what will work  in your crazy, hectic world!

Most of my clients come to me because they are unhealthy and/or need to lose some weight. By making that forever lifestyle change and having someone by your side and hold YOU accountable (which I WILL) is huge for most people’s success. With my knowledge, inspiration and motivation you will be on the road to a life of health and wellness once and for all. No more yo-yo dieting, taking extreme measures to lose that five pounds before you leave for vacation, no more “I will start AGAIN on Monday!”, etc. When that forever lifestyle change is made, all that goes down the drain! How do I know this…because I live it! Now, do I eat “clean” and “healthy” 100% of the time? NO! I am human, just like you. Do I indulge some? Absolutely!  The KEY is being consistent.  Knowing that when YOU  indulge a little it is OK and everything is not thrown out the window. You get right back on track because you have made that forever lifestyle change and you know how to overcome the mindset of, “Well I have screwed up, again, so screw it!” You go down that road of “screwing it” for a few weeks or a couple of months. Then you are ready to try something, again, yet you end up right back where you started with the whole “Well, I have screwed up!” With all that being said, if this sounds like you this is where that consistency comes into play. You probably are being consistent in what you are doing NOW and that is why you see no change. So…what do you have to lose to start making that forever healthy lifestyle change? Are you ready to Be Happy. Be Healthy. Be YOU? This is where a coach can help you.

You can read more in an article Women of Wilson that was written in our local paper as well as My Story!

Much Love,

Jennie

 

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Low Country Boil

This is much easier than you might expect! With my alterations to the original recipe it is OH so Healthy!

My husband and I were served this on a sail we did in the USVI’s. Yes, it was wonderfully beautiful to say the least! The mates were kind enough to share their family recipe with us. I have made adjustments to the original and you will find those in ( ) below. Enjoy!

Ingredients:

-2lbs kielbasa sausage (I get Turkey. Be sure to look at the ingredients. Many are loaded with crap.)
-2lbs shell on shrimp 16-20 count per pound
-2lbs little red creamer potatoes (Organic and I add a cut up sweet potato for yours truly.)
-6-8 ears Silver Queen sweet corn, husked and cut into thirds
-1 Vidalia onion
-Skin off 3 whole garlic cloves (This is good to spread on toasted baguettes OR gluten free bread)
-3/4 cup Old Bay seasoning
-1 (or 2!) cans of Budweiser (We omit the Beer)
-2 lemons, halved
-Bring large pot of water to a boil.
-Add old bay, beer, lemons, garlic, onion and sausage and let boil for 15 minutes.
-Add potatoes and continue boil for 18 more minutes.
-Add corn, 4 minutes later, add shrimp. (I add cauliflower and broccoli at this point and let me tell ya…It is GOOD!)
-After three minutes remove from heat and strain off stock.
-Return contents to pot and dump on newsprint covered table.

Serve with French bread or GF bread, cocktail sauce (read those ingredients), horseradish (read those ingredients) and other condiments/hot sauces.

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Gluten Free Carrot Cake

Hands Down…This is THE BEST Carrot Cake I have ever had! Seriously!

Believe it or not this carrot cake was first I have ever made. Of course I tweaked about three different recipes and came up with my own. It is now a favorite. I made this recipe for Thanksgiving, 2016. I wanted a cake. A carrot cake, and in order for the hubs to enjoy it the cake needed to be gluten free. I was so concerned that it was not going to be good, at the last minute I made a chocolate cake just to be on the safe side in case the carrot cake was not a hit. It was a home run!

RECIPE

           The BEST Gluten Free Carrot Cake

  • 1/2 cup organic unsweetened applesauce
  • 2 large eggs
  • 2 egg whites
  • 4 1/2 cups (1 pound) organic shredded carrots
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cloves
  • 1 box Gluten Free yellow cake mix
  • 1/2 teaspoon baking soda
  • 1 cup organic raisins
  • 1 1/4 cups finely chopped pecans or walnuts

Instructions

  1. Preheat the oven to 350°F. Grease two parchment-lined 8″ round cake pans.
  2. Beat together applesauce, eggs, carrots, and spices. 
  3. Whisk the cake mix and baking soda; add to the wet ingredients.
  4. Stir in raisins and nuts.
  5. Spoon (or pour) the batter into pans.
  6. Bake for 60 minutes.
  7. Remove the cakes. Allow to rest for 5 minutes before turning out of the pan onto a rack to cool. Frost when completely cool. (See below)

 Icing

  • 1/2 cup (8 tablespoons) unsalted butter
  • 12-ounce of the lower fat cream cheese (1 1/2 packages) Note: Fat Free will not work.
  • 1/4 teaspoon salt
  • 3 teaspoons vanilla
  • 3 1/2 – 4 1/2 cups confectioners’ sugar

Instructions

  1. Beat butter and cream cheese until smooth.
  2. Add salt and vanilla; beat in the sugar. 
  3. Beat in a teaspoon of milk if the frosting is too stiff to spread or beat in more sugar if it’s too thin.

Jennie B’s Tip – Bake the cakes a few days ahead of time and freeze. This makes for easier, prettier icing and it will make your cake more moist. Store in refrigerator. Pull out about an hour before serving.

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Gluten Free Pumpkin Bread

I got a…”You have mastered Pumpkin Bread!” from the fam and I must say it is pretty durn good.IMG_1126

This Pumpkin bread is Gluten Free, Grain Free and almost Sugar Free. This recipe not only taste good but it truly is healthy. Supplying you with protein, complex carbs and healthy fat. It is a total win win! You feel like you are doing oh so bad when are actually doing oh so good! You could even slice off a piece, toast it and smear a little almond butter on top…oh hush your mouth! Doesn’t that sound GOOD?

The Recipe…

1 cup almond flour

1/4 cup coconut flour

1/2 teaspoon sea salt

1/2 tsp baking soda

1 1/2 tsp cinnamon

1/2 teaspoon pumpkin pie spice

3/4 cup pureed pumpkin (I use organic canned pumpkin)

1/4 cup raw local honey

1/4 unsweetened organic applesauce

3 eggs

1/4 cup chopped walnuts (optional)

1/2 teaspoon pure vanilla

10 drops of stevia

Combine all wet ingredients then add the dry ingredients. Using a fork, stir until blended well. Pour into a greased loaf pan. Bake @ 325 for about an hour.

As always, if you fix this recipe please share with me your thoughts. Also, please share on your social media outlets.

Enjoy!

Jennie B

 

 

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Blueberries 101

Are you eating the #1 fruit that delivers the most antioxidants? Blueberries1

These babies contain SO much nutrients per calorie they are ranked high on the Aggregate Nutrient Density Index. (ANDI) What is the ANDI? This index rates food, from 1-1000, due to their vitamins, mineral, antioxidants and phytochemical composition. The bigger bang for the buck (per say) the higher the rating. Blueberries are among the top 5 of fruits. With the other 4 being berries as well!

Most of us (yes me included) that want to help aid in the aging process should be eating Blueberries on a regular basis. Buy them, or better yet pick them yourself, when they are in season and enjoy them all year long. They are the easiest to freeze. Put them in a freezer bag, unwashed, then wash them off when you pull them out to eat.

Blueberry Nutrition Facts

Serving Size: One cup of blueberries (148 grams)
Amt. Per Serving
Calories 84
Carbohydrates 21 g
Sugar 15 g
Fiber 4 g
Protein 1 g

That sugar is NATURAL sugar my friend! Unless you have been advised not to eat fruit by a healthcare professional, natural sugar is OK to eat (in moderation, like everything else, of course)! The Lord made natural sugar, He does NOT make refined sugar, humans do!

The Carbs are Complex Carbs. The GOOD Carbs! Here again, unless you have been advised otherwise….eat good carbs!

Here are some reasons why Blueberries deserve a Blue Ribbon!

  • High in Vitamin K
  • High in Vitamin C
  • Contains Anthocyanins which are antioxidants and gives the berry its beautiful blue color
  • Vitamin B6
  • Vitamin E
  • Thiamin
  • Riboflavin
  • Copper
  • Magnesium
  • Beta-Carotene
  • Manganese
  • And more….

They are also said to aid in

  • Fighting cancer, due to their antioxidants that help protect cells against free radical damage
  • Improving mental health
  • Helping prevent Heart disease
  • Managing diabetes

Some of my favorite ways to eat blueberries is to add them to Greek Yogurt, Oatmeal, Smoothies, in Salads and just eat right out of the freezer.

Blueberries are full of ALL kinds of goodness. I hope you incorporate them into your diet if you are not already.

Be Happy. Be Healthy. Be You.

Jennie

References: http://www.medicalnewstoday.com/articles/287710.php

                         http://foodfacts.mercola.com/blueberries.html

                         http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8

 

 

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THE 39 Calorie Cookie

WHAT? 39 Calories AND Healthy? Yep…it is TRUE!IMG_1119

These truly are good! I altered a recipe I had, by mistake, and they turned out great. Our eleven year old son will eat them so they must be pretty good. The texture is a little different, I am not gonna lie, but that does not bother me, or him, one bit. Give these a whirl next time you are wanting something a little sweet.

THE Healthy Cookie (by mistake)

-Mash 2 Ripe Bananas

Add:

-1 tsp Pure Vanilla Extract

-1 1/2 tsp Cinnamon

-1/3 Cup Organic Raisins

-1 1/2 Cup Organic Oatmeal

-1/4 Cup Unsweetened Organic Applesauce

You can add 1/4 cup dark chocolate, nuts or seeds.

Bake @ 325 for 15-20 minutes. When you pull out of the oven you can take a knife and dip it into some raw honey and drizzle on top of cookies. IT DOES NOT TAKE MUCH! This just adds a little sweetness. Then sprinkle with cinnamon. If you did not want to use the honey you could sprinkle a little stevia on top with the cinnamon.

As always, if you make them let me know how you like em’! Remember, if you add the chocolate, nuts or seeds that will up the nutritional value per cookie. This recipe makes 20 cookies.

Happy Eating,

Jennie B

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Trader Joes…Oh How I Love Thee

Have you been to a Trader Joes? If you have one that is local, or fairly local, I encourage you to go check them out. They have all kinds of goodness and much of it is cheaper than your bigger grocery stores. I mean just look at this picture of my local Trader Joes. Doesn’t it just look inviting and fun? IMG_20160205_105340398

I want to share with you one of my first experiences at this Trader Joes. Not only do they have good prices on a lot of their items but they also have a good selection of gluten free items. You can click HERE to check out their list of gluten free items.

If you have read my story  you know that my husband is gluten intolerant. When he went totally gluten free I was so overwhelmed!!! From reading books, to surfing the web (because everything on the web is TRUTH! Right? Yes I am being sarcastic). I mean, the whole gluten free thing was not on my radar to learn at that time in my life. Well…I didn’t get to choose when Jennie B learned all about gluten, it was kinda thrown at me. So, I set out to get him off gluten. Please remember that just because something is “gluten free” DOES NOT mean it is healthy! There is gluten free CRAP out there just like there is regular CRAP out there. Anyways, I printed off Trader Joes gluten free list and headed out. I walked into to store (feeling very OVERWHELMED). The experience of Trader Joes is not like your typical grocery store. Just the energy in there alone can get your heart racing, but in a good kinda way. They are totally up beat, fun peeps running the show. I had this list, and a long one list at that, didn’t know where over half the items where in the store and when I would find them I would have to make sure they were in fact GF. They have a little, and I mean little, GF sign on the products that are gluten free, which can be tricky to find. I bet I went back and forth from this aisle to that aisle back to that aisle saying, “Excuse me!”, “Where is this?”, “Where is that?”, “Do you know if you have this?”, etc. I mean I was ready to pull my hair out. I was wishing they served wine at the end of every aisle! No joke! (Yes, I would have drank that wine and called the hubs to come pick me up and all HIS GF groceries). It was an experience, let me tell ya!

That was the then and this is now! I LOVE Trader Joes. I mean I truly get excited about going to TJ’s! I really do, and NO I do not need the wine at the end of every aisle. Lol!

I thought you may enjoy some of my favorite items that I purchase on a regular basis. There is definitely more, but here are some of my top ones. I hope maybe this will inspire you to get to a Trader Joes and also to show you that you can get healthy items cheaper if you shop around.

Organic Apples and Pink Ladies at that!!!!

This is probably my #1 Fav and LOOK at that price!

TJ1

Organic Liquid Stevia. This is my #2 Fav.

TJ4

Organic Unrefined, Cold Pressed, Coconut Oil

TJ6

21 Seasoning Salute (I use this on A LOT)

TJ10

Organic Quinoa (Frozen, just heat up and serve…Yes please!)

TJ7

Organic Green Beans

IMG_20160205_132104802

Organic Pears

TJ2

Organic Brown Basmati Rice

TJ11

Organic Green Tea

TJ5

Organic Beets (This one is for the hubs…Jennie cannot stomach beets)

TJ3

Trader Joes is also a great place to find processed meats that DO NOT contain sodium nitrate or sodium nitrite, one of the top five ingredients we should really try to eliminate from our diet. They also have decent prices on nuts, nut butters, frozen organic veggies, fresh organic veggies like spinach, kale and broccoli.

You can also find skin care products, Vitamin E oil, cleaning products, etc. Like I said up top, if you have not experienced Trader Joes, go check them out.

I would LOVE to hear some of your favorites finds from TJs.

Much Love,

Jennie B

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Jennie B’s Healthy Fried Rice

Do you or someone in your house hold like that greasy fried rice you get at your local Chinese restaurant? My son Loves it…I mean he could eat it everyday I do believe.IMG_1113

I wanted to come up with a “Healthy” version of the good ole Chinese Restaurants Fried Rice…I did AND it has been a HIT!

Did you know that local Chinese restaurant of yours uses white rice? Which is a bad (simple) carb. Now some may argue and say white rice is an okay carb, but white rice has been stripped of the majority of its nutrients and of its fiber. Brown rice is what you will find being served in Jennie B’s kitchen. My favorite is Trader Joe’s Organic Brown Basmati Rice. Brown rice is a complex (good) carb. It provides us with nutrients and fiber.

Jennie B’s Fried Rice Recipe

Cook your rice as directed.

-1 cup of your cooked Organic Brown Rice

-1 scrambled Egg

-1 tsp of EVO

-1-2 tsp of Organic Soy Sauce (I use Gluten Free) If it is organic than it is nonGMO

Scramble your egg first in a skillet. Then add your cooked rice, EVO and soy sauce. Continue to stir and get the rice a little “fried”. You are pulling that moisture out a bit by doing this. Add a little pepper if you’d like and it is ready.

Adding pulled or diced Chicken Breast is also very good. Serve it up with a salad and you have a balanced meal!

NOTE: If you are fixing this for more than two or three people you need to double the recipe.

As always, please let me know if you fix it and your thoughts!

Also, don’t forget the share bars for your social media outlets that can be found at the top and bottom of all my post. Share the LOVE.

Much Love,

Jennie B

 

 

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Gluten Free, Sugar Free… Oh So Good Strawberry Pie

Jennie B’s Ohhhh So Good Strawberry Pie

While it has taken me a couple of attempts to get this right, I think I finally got it!

I took my moms full fledge Strawberry pie recipe and made it my own. This pie is not your typical “gel” strawberry pie that you are probably use to eating. You know the ones that are made with that nasty remade gel? You go and buy that gel, bring it home, pour it over some strawberries, put that in a pie crust and you have your strawberry pie. The only thing bought in this recipe is the gluten free crust. You can totally make your own, it is just easier to buy a pre made that is made with the same ingredients I would use.

You will have to play with how many berries it takes to fill your pie shell depending on the size of the berries and the size of your crust. For this recipe I used just your basic size and my berries were pretty big. You also will have to make more of your “gel” if you either like more gel OR if your pie crust is bigger.

The Recipe…

-Bake your crust and let cool as directed.

-Cut up 25-30 berries and let dry (cut to the size of your liking). Once dry, place in your cooled crust. IMG_1175

-Cut up about 20 more berries and put in sauce pan. Mash with a potato masher. Add a little water, if needed, to make 2 cups. Bring to a slow boil.

-Add 10 drops of Stevia and 3 Tbs of nonGMO corn starch or arrowroot powder. (Add cornstarch a little at a time so it will not clump up on you. I use a small sifter and stir it in as I add it.) Once it starts to thicken pull off the stove and let cool. It will thicken even more as it cools. (Hint: if it gets to thick just a little water to thin back out a bit. Add very little at a time.) If you prefer to add a “sugar” (like coconut sugar) or a baking stevia, start with 1/2 cup and taste test before adding anymore. It often depends on the sweetness of the berries as to how much sugar you may need and individual preference.IMG_1173

-Pour cooled “gel” mixture over strawberries and chill.IMG_1177

Side Note: You can add a tin layer of cream cheese (low fat if you prefer) on the bottom of the crust and this will help prevent the crust from becoming soggy. That is why you want your berries to be good and dry. We do not have the problem of the crust getting soggy due to the pie not lasting long enough.

As always, if you make it please let me know what you think. Also, share the love and you can click on the share bar to share on your social media outlets.

Enjoy!

Jennie B

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Freeze those Strawberries

Strawberries are coming in! Time to get picking AND freezing! 10277049_540553392721196_5674991866858977377_n

When it’s picking time I get so excited! I guess because it means that winter has come to an end here in the south (YIPEE! I loathe Winter, I really do!) and all kinds of goodness is to be harvested over the next several months. My freezer is becoming empty and is ready to be restocked with all that goodness. Do you and yours go berry picking? If you don’t you should. For many reasons.

  1. You will pay less if you pick them yourself.
  2. You get to pick the berries of your choice.
  3. When you pick any fruit or vegetable yourself you know where it came from. Note: Be sure the farmer does not use any pesticides.
  4. You get to support your local farmers. Now that is a win win for everyone!
  5. Make it a family outing. The little ones typically enjoy picking. (Typically…Lol!)
  6. We should eat fruit and vegetables when in season. This is another win win.
  7. You freeze them and therefore throughout the year you are eating strawberries that are “in season”.
  8. Strawberries are loaded with antioxidants. Eat your strawberries!

How to Freeze Strawberries

It is super easy…

-Wash them off and let them dry.

-Cut tops off (or not if you throw in smoothies or shakes) and place on a cookie sheet, without them touching each other, and flash freeze them. You can cut them in smaller pieces if you desire.

-Once they are frozen pop them off the cookie sheet, while they are frozen, and put in freezer bags.

By not having them touch during the flash freezing process is KEY. This prevents them from clumping together. Don’t you hate that? You know, when you buy frozen fruit and it is one big ole’ clump? It is because they all stuck together due to moisture.

As always I would LOVE to hear from you! Share is caring…if you like what you read please share on your social media outlets.

Much Love,

Jennie B

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Food Marketing 101

Marketing! MARKETINGUgh Marketing…Oh how I hate how they trick us consumers. It is sad that we have to be SO proactive when buying “food”. A very good example of this marketing scheme (as I like to call it) is in my blog, My Argument with the Cashier at Kroger. The food industry tricks us into thinking we are purchasing “Healthy Food” when in deed we are not. Well, if you truly think about it, why is there a health food section in the grocery store? AND how big is that section? Pretty small in comparison to the grocery store as a whole.

The ways they trick us…

  • Packaging – The packaging says “Whole Wheat”. Like whole wheat ritz crackers. Look at the ingredients. What is the first ingredient? Enriched! Not Whole Wheat. Then it gets worse. Notice the Partially Hydrogenated Cottonseed Oil AND the High Fructose Corn Syrup. Sorry to bust your bubble, but these crackers are nothing but CRAP! Ritz photo
  • Where they place items on the shelf – Brand Name food products are right at eye level, as well as whatever the latest trend or fad diet may be at the time. Like low fat, low carb and the like. This makes it more tempting to buy that product. Pay attention to food placement the next time you are at the grocery. (If you haven’t already.)
  • It’s Organic – Then it must be good for us? WRONG! WRONG! and WRONG again! There is organic crap out there just like there is regular crap out there. Sugar is bad for us whether it is organic or not. So, organic cookies, sugary cereals, ice cream, etc. are all still BAD. Get It? Good!
  • Green Washing – If you are not familiar with this, next time you are at the grocery store notice all the green, or earth friendly images on packaging. This lures us in (subliminally) thinking the product must be “good” for us. Don’t fall victim! Please!

I know, I know, it gets so confusing. If you do not already look at the ingredients you HAVE to start. The ingredient list, in my opinion and the opinion of many other health folks, is more important than reading the nutrition label. They both can be confusing, I know this, but you have to start somewhere. So start with the ingredient list. Please!

Now think of this, if you only bought food that did not carry a label what would you be buying?

Real. Food.

Now that is one crazy idea! Right? Well, while I know it is not realistic, for most, in today’s world it is something that we can strive to get better at. I know I can.

Where to start in this read labels thing?

-First off you would like to be able to pronounce all the ingredients. If you can do that, you are on the right track.

-Second here are six ingredients that you should stay clear of…

  1. High Fructose Corn Syrup
  2. Partially Hydrogenated Oils (Trans Fat)
  3. Artificial Sweeteners and Artificial Colors
  4. MSG (Monosodium glutamate)
  5. Sodium Nitrate and Sodium Nitrite
  6. Butylated Hydroxyanisole (BHA)

Of course we could go much, much deeper into this whole marketing topic and what to stay clear of when it comes to those ingredients. A great example of marketing and why it is important to read labels is in my blog on Peanut Butter. If you haven’t read it I encourage you to.

Reading the ingredient list is one of the TOP things I teach my clients. I say all the time that knowledge is power. Knowledge IS power. This is HUGE when it comes to nutrition and being healthy. You need to know what you are putting in that body of yours. Then you get to make an informed decision as to what you are going to feed your temple. Don’t let the food industry make that decision for you. No one else is going to do this for you…well, unless you have a family member like me. Haha! (Disclaimer: I can lead my people to water, but when they are away from me they don’t always drink it). True Story! Oh and one more disclaimer: I am not perfect…I do not feed my temple 100% goodness all the time. If you follow me, you know my vices.

Be Happy. Be Healthy. Be YOU.

Much Love,

Jennie B