29 11, 2021

Candy Cane Energy Balls

2021-11-29T14:44:00-05:00November 29th, 2021|Recipes|

Ingredients 1 cup chopped walnuts 1 cup unsweetened shredded coconut 2 tbsp coconut oil 3 tbsp unsweetened cocoa powder 1 tsp vanilla extract 1/4 tsp peppermint extract 1/8 tsp salt 2 ounces Lily's Chocolate Chips 1 sugar free candy cane Instructions: Place the walnuts, shredded coconut, coconut oil in a food processor and pulse to form a chunky paste. Add the remaining ingredients to the food processor and pulse to form a thick dough. Scoop the dough into 1 inch balls, rolling each smooth with your hands. Place the rolled energy balls on a flat sheet tray then drizzle with [...]

18 12, 2020

One Big (Low Carb) Cookie

2020-12-18T14:46:38-05:00December 18th, 2020|Recipes|

This quick, easy-to-prep cookie is delicious and makes a great gift! Ingredients: 2 Tbsp (28g) salted butter 3 Tbsp (38g) brown sugar substitute or sweetener of choice (check notes below) 1 pinch salt 1 tbsp whisked egg (check notes below) 1/4 tsp vanilla extract 1/3 cup (40g) Almond flour (or pumpkin seed flour - check notes) 1/8 tsp baking soda 2 Tbsp (42g) sugar-free chocolate chips i.e. Lily's (or 2 Tbsp chopped 80-90% dark chocolate) Directions Preheat oven to 350°F (180°C). Place butter in a microwave safe mixing bowl. Heat in microwave until nearly melted, and stir to fully melt [...]

18 12, 2020

Planning is Key for the Holidays

2020-12-18T14:10:25-05:00December 18th, 2020|Uncategorized|

If we attempt to eat ‘perfectly’ during the holidays we’re more likely to fall into that all-or-nothing trap, and overindulge without restraints after the first “mistake”.  By preplanning treats, you are less likely to feel a loss of control. Plan in advance how you will conduct yourself and what you will eat (not what you will NOT eat, since you must plan positively).  This will generate a feeling of self-control and self- confidence that will do wonders for self-esteem.  This is the best advice to counteract the feelings of helplessness and guilt that accompany impulse eating.  Your pre-planning should include [...]

11 12, 2020

Make Conscious Choices this Holiday Season

2020-12-11T09:42:27-05:00December 11th, 2020|Motivational Letters|

With the holiday season upon us, we know we will be tempted with certain foods that we associate with festivities, nostalgic memories, or comfort and relaxation.  This year, many people feel as though special food and treats are what will make things “special”, since this year is lacking in the social connections we normally would have. I really get it.  However, it’s important to keep mindful about your long-term goals and health, while also feeling satisfaction and happiness through this festive season.  It’s highly unlikely we can resist all of the temptations, but if you choose to have treats, choose [...]

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