Decadent Chocolate Cake (Dairy, Gluten and Grain Free)

I will definitely not claim that this cake is healthy.  It is a treat, but is one I often make to take somewhere.  It is simple and very rich in flavour.  It will satisfy any chocolate craving.
Merry Christmas!

Ingredients (makes 8 inch cake)

• 4 ounces bittersweet chocolate or 2/3 cup dark chocolate chips
• 1/2 cup coconut oil
• 3/4 cup palm sugar
• 1/3 cup dark cocoa powder plus some for dusting
• 3 whisked eggs
• 1 teaspoon gluten free vanilla
• icing sugar for dusting (optional)

Directions

1. Preheat oven to 350°F and grease an 8-inch round baking pan then dust with cocoa powder. Line bottom with a round of wax paper and butter paper. 
2. In a double boiler melt chocolate with coconut oil stirring, until smooth. 
3. Add sugar and cocoa, stir until blended.
4. Remove top of double boiler from heat and whisk in the eggs until well blended. 
5. Pour batter into pan and bake in middle of oven 30-40 minutes, or until top has formed a thin crust. 
6. Cool cake in pan on a wire rack.
7. Dust with sifted icing sugar if desired.
8. Store in an airtight container in the fridge.

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Hemp Heart Energy Cookies (Egg, Dairy, Gluten/Grain Free with Refined Sugar Free Option)

I have two more months to go in this pregnancy and I am starting to feel tired and more hungry.  I am getting a little low in my iron which is not helping.  I have been eating more hemp hearts as they are an excellent source of iron as well as protein, omega fatty acids and fiber.  I have been adding them to my smoothies, cereal and salads as well.  I love these cookies as they give me the energy and nutrients I need for a snack or even breakfast.

Ingredients

• 1 tablespoon ground chia or ground flax seeds 
• 1/4 cup water
• 3/4 cup nut butter
• 1/2 cup honey
• 1 cup unsweetened shredded coconut
• 1/2 cup pumpkin seeds ground to a powder
• 1/3 cup hemp hearts
• 1/3 cup sunflower seeds
• 1/4 cup dark chocolate chips (optional -omit for refined sugar free option)
• pinch sea salt

Directions

1. Preheat oven to 350 F. 
2. Add ground chia/flax seeds to water and set aside.
3. In a mixing bowl combine nut butter, honey, coconut, ground pumpkin seeds, hemp hearts, sunflower seeds, chocolate chips, and sea salt.
4. Add flax seeds and water to bowl.
5. Stir to fully combine.
6. Roll dough into 1 inch balls.44
7. Bake for 12-15 minutes or until lightly browned on top.
8. Cool on a wire rack.
9. Store in an airtight container in the fridge.

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Post #2 -Baby Update

It has been a long time since I have written and especially about the baby.  Life has been busy with homeschool, family, church and just life.

7 months

Our baby seems to be doing very well.  We have given him the nickname of "Walter."  My father in law had a terrible feeling that we were going to name him Howard, after our dog who recently passed.  My husband told him not to worry that the baby's name was Walter and since that time, that is what we have been calling him.  I am a little worried that my second child will be calling him Walter even after birth.

The girls are getting very excited as they see new clothes, furniture and baby paraphernalia come into the home.  Next week begins the process of building my husband's office downstairs so we can create a nursery.  I am starting to get into the nesting phase and my organized personality is beginning to get the better of me.  For the rest, I have been feeling very good.  The only struggle for me is painful hips when sleeping. It is getting harder and harder to get comfortable in bed but this too will pass.

Among the regular chiropractor appointments, I am also seeing my naturopath to get prepared for the birth and the GBS test.  Among the regular list I posted here I have now added or increased:

• 1-2 garlic capsules a day
• Fish Oil 2000mg/day
• Vitamin D 3000 IU/day
• Vitamin C- 1800-2000mg a day

In a few weeks I will be starting a liquid tincture of Cimicifuga and Caulophyllum/Blue Cohosh to help prepare my uterus and pelvic tissue.  

30 weeks

In the meantime, we have added another member  to our family  Samson joined us over a month ago. It was a surprise for me from my husband and yes I did want another dog.  I knew Dan wasn't ready yet after our other boxer had passed so I had kind of dropped the subject.  To my surprise he decided he was ready and found our Samson.  

Life with a puppy is busy!.  A few weeks ago he was driving me crazy.  He was chewing furniture, plants, dirt, the kids feet, not listening, having accidents etc.  Last week however, he definitely showed signs of learning.  He hasn't had an accident in about 5 days, he usually stays out of the bedrooms, and isn't biting at the kids as much.  He usually comes when called, can sit and shake a paw and is chewing on less things.  Although, as I type he is licking pants...we still have a lot to learn.  

Samson our Boxer Puppy

Isn't he cute in a goofy, kind of way?

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Cabbage Soup (Gluten and MSG Free)

Cabbage soup has become one of my favourites.  It can be such a heart soup with lots of flavour.  We just finished getting out the last of the cabbages and carrots from the garden so this has been a great way to enjoy them.


Ingredients

• 1/2 tablespoon olive oil
• 1 diced onion
• 3 minced garlic
• 1 pound grass fed ground beef
• 4 cups vegetable, beef or even chicken broth*
• 2-3 cups peeled and diced tomatoes
• 4-5 cups diced cabbage
• 2-3 cups diced carrots
• 1/2 cup diced celery
• 1 teaspoon sea salt
• 1/2 cup brussel sprouts (optional)
• cayenne pepper to taste
• ground pepper to taste

Directions

1. In a large pot heat oil.  Fry onion for 5 minutes until soft.  Add garlic and beef.  
2. Cook beef until browned on the outside.
3. Add all remaining ingredients.
4. Bring to a boil and then simmer for 30 minutes or until vegetables are tender.
5. Serve.

*check broth ingredients, most store bought broths have MSG hidden in their ingredients

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Coconut Rough (Dairy, Gluten, Grain and Refined Sugar Free)

Yeah a simple chocolate treat!  I love making this recipe.  It takes such little time and can be easily adapted to include other nuts, seeds and flavours.  These are full of good fats which will help your digestion, energy, skin, thyroid, hormones, metabolism, immune system and brain.  Go ahead, enjoy!

Ingredients

• 1/2 cup coconut oil
• 1/3 cup raw cocao or cocoa powder
• 1 1/2 cup unsweetened shredded coconut 
• 1/4 teaspoon sea salt
• 2-3 tablespoon maple syrup or honey (amount depending on desired sweetness)

Directions

1. Line a cookie sheet with parchment paper.
2. In a small pot, on very low heat, melt coconut oil until a liquid.
3. Remove from heat.
4. Add all remaining ingredients and stir until well blended.
5. Pour batter onto prepared cookie sheet.
6. Place in freezer to harden for 45-60 minutes.
7. Remove and break or cut into desired pieces.
8. Store in freezer or fridge to keep pieces hard.

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Banana Nut Granola (Refined Sugar Free)

The girls do love cereal for breakfast.  As much as I like to rotate what we have for breakfast, there are definitely times where cereal can be easy and quick.  Unfortunately, many store bought cereals contain way too much sugar.  So, I have been making some granola at home.  It is not only easy but also a great way to add in your own protein, sweetener, fibre etc.  This is one is definitely a favourite of mine it works great with milk or yogurt.  

 Ingredients

• 3 cups gluten free rolled oats 
• 1/2 cup walnuts
• 1/2 cup pecans
• 1/2 tablespoon cinnamon
• 1 Tbsp flaxseed
• 1/4 cup coconut oil
• 1/3 cup pure maple syrup, agave or honey
• 1 tablespoon palm or coconut sugar
• 1 teaspoon vanilla extract
• 1 medium ripe banana, mashed 

Directions

1. Preheat oven to 350 F.
2. In a large bowl combine the oats, nuts, cinnamon and flaxseed together.
3. In a small saucepan over low heat, warm the coconut oil, maple syrup and vanilla extract. Add the banana and puree until smooth.
4. Pour over the dry ingredients and mix well.
5. Spread the mixture evenly onto a cookie sheet or 9 x 13 pans.  
6. Bake 25-30 minutes stirring once or twice in between.  If you want a chunkier granola don't over-mix and leave some larger pieces.
7. Once the granola is golden brown, remove from the oven.
8. Once cooled, store in an airtight container.  

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Update: Homeschool, Baby and Travel

It has been a long time since I wrote.  I have wanted to be on here a little more but alas, the start of homeschooling, baby and travel have taken up some time.

We have been homeschooling officially for just over a month.  I thought I would write out the things I love and the challenges.  I know there are many of you who are contemplating homeschooling and want to hear about our experiences...so here it goes.

I love:

• spending so much more time with my children
• knowing what they are learning
• picking what resources I think are best for their learning abilities
• teaching what they are interested in learning
• have most afternoons free
• going on field trips
• getting together with like minded families
• volunteering together as a family
• having weekly lessons with other families
• home school group with friends
• flexibility
• weekly presentations to friends
• during the day gymnastics/extra curricular
• not driving to and from school
• not paying tuition
• I get to learn as well

Challenges:

• spending a bit of time most evenings planning the next day
• teaching French (although it is coming back to me)
• making sure my eager kinder-gardener is playing more than doing table work

First official day of school

A typical day

Learning about the Compass Rose

Bible craft

Joseph's coat

French class with friends

Fall Poetry by my 5 year old

Baby

A third pregnancy is definitely different.  I am not always sure how many weeks I actually am and I have to remind myself to slow down and take a break.  I am however feeling great and am thankful for this healthy little honey.

Stripes make you look bigger right?

22 weeks- I had to take the time to figure that out ;)

We were able to find out as a family about a month ago that we are going to be blessed with a little boy.  We are all excited about this little man and has been fun starting to plan for him already. Yesterday I gifted an awesome start to cloth diapering.  The girls and I were practicing today.  My oldest is now well rehearsed in pre-folds, all in ones, liners and covers :)

Travel

This month, Dan and I were able to take a trip together.  My husband does a fair amount of travel for his work.  On average, he is gone twice month for a few days.   I can't complain for when he is not travelling, he works down the hall ;)  The other bonus I suppose of his travel is that he collects a lot of points which we get to redeem.

Thanks to both of our parents, we were able to use these points and take a trip to Texas.  San Antonio was our home for three days.  We were able to bike the Mission trail, tour some missions, learn about the Alamo, shop and enjoy the River Walk.  

It was so nice to be in the hot weather and to be tourists together.  I love the time to just be together without the outside distractions.  I really felt like my brain was able to take a break and just focus on us, the sites and people around.  It was a blessing.

 Rented bikes for two days

Mission Concepcion  est.1716

 Love this man!

 The Alamo-important part of Texan History

Alamo Gardens-so peaceful

The River Walk

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Canned Salsa (Refined Sugar Free)

It has been a great tomato growing year.  One of the ways we have been preserving this delicious fruit is by canning them into salsa.  This is my go to recipe for regular salsa.  I make it just a mild heat for the girls but you can increase the heat with more hot peppers.

 Ingredients

• 8 cups chopped, peeled tomatoes*
• 2 large minced onions
• 4 cloves garlic
• 1 lime juiced
• 1 lemon juiced
• 1/3 cup chopped cilantro
• 1 1/2 tablespoons sea salt
• 1 teaspoon black pepper
• 2 minced hot peppers (increase for more heat)
• 2  finely chopped green peppers
• 10 drops stevia

Directions

1. In a large stainless steel stockpot, combine all the ingredients. Bring to a boil over medium-high heat, stirring constantly to prevent burning.
2. Reduce heat and boil gently until thickened, about 30 minutes. Stir often to prevent burning.
3. Prepare pot for canning, jars, and lids.
4. Ladle hot salsa into hot jars, leaving  1/2-1 inch of space at the top. Wipe rim and attach lids.
5. Place jars in canning pot, covering by at least 1-inch and bring to a boil. Process for 15 minutes, turn off the heat and let sit for 5 minutes.
6. Remove jars to cool before storing.

*How to Peel Tomatoes

• Bring a large pot of water to a boil.
• Wash tomatoes
• Make a small x pattern on the bottom of the tomato to help with the peeling.  (Don't cut into the tomato too deep.)
• Place tomatoes in the boiling water for 1 minute.  
• Take tomatoes out, cool or rinse with cold water.
• Peel.

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Tomato, Chickpea, Cucumber, Avocado and Feta Salad with Basil Dressing

It has been a crazy hot labour day weekend here in Kingston.  It is definitely a salad kind of day. With all the tomatoes we have growing in the garden this recipe is a perfect way of enjoying these beautiful fruits.  The protein from the chickpeas and feta make this salad a main dish for dinner, lunch or well even breakfast if you prefer ;)

 Ingredients for Salad (serves 4-6)

• 2 cups cooked chickpeas (see below for soaking and cooking beans/legumes)
• 1 1/2 cup diced tomatoes
• 1 cup diced cucumber
• 2 diced avocados
• 1/2 cup crumbled feta cheese
• 1-2 tablespoons fresh minced parsley

Salad Dressing

• 2 juiced limes
• 2 tablespoons olive oil
• 1-2 tablespoons fresh basil
• 1 clove garlic
• sea salt to taste

Directions

1. Combine all salad ingredients into a bowl.
2. Blend all salad dressing ingredients together with a blender.
3. Pour salad dressing over salad ingredients.  
4. Let sit for about 15-30 minutes.
5. Serve!

Soaking and Cooking Beans 

Option 1-Pre-soak with Boiling

1. In a large pot add dry beans, rinse with water and remove any poor looking beans.  Add enough water to full over the beans plus another 1-2 inches.
2. Let soak for 6-8 hours on counter.
3. Rinse beans and place in a large pot.  Add enough fresh water to cover the beans and simmer them for 30 minutes and then check to see if they are tender but still firm. If cooking kidney beans to let them boil for 10 minutes and then simmer (to reduce the Phytohaemagglutini) 
4. Once cooked either use right away or rinse with cold water and place in freezer safe containers.

Option 2-Quicker-Doubled Boiled 

1. In a large pot dry beans, rinse with water and remove any poor looking beans. 
2. Add enough fresh water to completely cover the beans plus another 1-2 inches.  Bring pot to a boil and turn off and let sit for 1 hour. If cooking kidney beans to let them boil for 10 minutes and then simmer (to reduce the Phytohaemagglutini) 
3. Rinse beans again and add enough fresh water to completely cover the beans plus another 1-2 inches to the pot and bring to a boil.  Tilting the lid a little let the beans simmer for 1 -2 hours depending on the bean.  Check frequently to ensure they are tender but still firm.  You don't want to over cook your beans.
4. Once cooked either use right away or rinse with cold water and place in freezer safe containers.

_______________________________________________________________________________

*Beans that don't require soaking, just cook for approximately 30 minutes

• Black beans
• Black-Eyed Peas
• Lentils

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Stress Can Be a Fitness Killer

I am not a fan of stress and how it can make me feel.  Unfortunately, stress is part of the life package deal with no opting out button.  Stress can become a chronic ugly thing with negative physical and emotional side effects.  Studies are also linking stress to hypertension, heart disease, and weight gain.  Who the heck wants a whole bunch of extra fat with the heart attack waiting to happen sign sitting on our stressed out shoulders?

So many of us are living in a constant state of stress whether from family problems, illness, financial strain, or unhappy marriages and are accepting it as our normal way of life.  Stress places wear and tear on our body as cortisol is leaking out of the adrenal glands in abundance and causing increased blood pressure and waistlines. Stress, straight up is a fitness killer.  I for one refuse to live in a constant state of stress and do implement healthy strategies to eliminate it from my life.

The way stress is handled is the answer to maintaining our health and fitness.  Some use stressful situations to make excuses to eat crappy, give up on themselves, and have a bitter resentful attitude about life.  This of course leads to all that "comfort food" over-eating, no exercise, and blaming everyone for self-induced problems.  Chronic stress behaviors like this lead to the ultimate fitness killer and eventual body riddled with illness and unhappiness. Stress can be either out of our control which we need to learn to let go, or fixable.

"Life is 10% what happens to us and 90% how we respond to it." I love this true statement and live this philosophy to reduce stress and maintain my fit and healthy life.  Learning to let go and remove stresses not within our control is important to healthy boundaries and improving the quality of our life.  Also, reviewing our priorities and eliminating things creating a "too busy" life will make for a happier, healthier you. Focusing on how to become a better you is the only thing that falls under the "fixable stress" category.  We tend to put undue stress on ourselves and from un-meaningful things in life.  Who cares what others are thinking, saying or even doing that may be about you?   Learning to let go, walk away from unimportant things, and picking up positive growth from the stresses in life will create a stronger, healthier person.

I enjoy a great workout when I feel stressed or anxious and use it as "cheap man's" therapy for self improvement.  God and I have pretty good talks during that time as well and usually within that sweaty hour, I have put the stress behind me and ready to move on with a positive day.  I also do not reach for  "junk" food to comfort me or fill some sort of empty void during times of stress.  I am a mindful eater and think before throwing just anything in my face.  My body, mind, and spirit are worthy of more than trash in the form of food or a bitter attitude.  I also like to deep breathe during my stretch time and contemplate everything about life.  I choose to be happy and healthy and that calls for action and choices to respond to stress in a healthy way.

Read my recent article "Is Stress and Cortisol Making You Fat"  on the about.com network for great information on how stress contributes to increased fat.

IS STRESS MAKING ME FAT?

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Stay Healthy!

Darla

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Pregnancy, Health and Diet

For those of you who follow me on through Facebook, will already have seen this photo and know our news.  We are being blessed with a little one coming sometime in February 2016.
I am hoping to update you as baby grows and on how I am preparing our lives and my body for this little person.  I will continue to add updates into my new tab labeled "Baby."
I am sure many of you have a "program" that you follow in terms of maintaining a healthy pregnant body.  I thought I would share some of the things I try to follow during pregnancy.

Supplements:

• Prenatal SAP for a thorough article on the brand I use please see here (take 1-2x/day)
• EPA/DHA (Fish oil) 1 teaspoon/day 
• Scorbitate (vitamin C) 1/4 teaspoon/day
• Probiotics -25 billion enzymes/day
• Magnesium/Calcium 1-2x a day
• Orti B -1-2x/day if severely tired

Daily Living:

• Increase water intake
• Regular exercise (walking, yoga, gardening, sports)
• Increase foods rich in calcium (kale, sesame seeds, dark leafy greens, okra, almonds etc)
• Take a rest in the day
• Sing (simply because I love to sing)

So follow along as we prepare for baby #3.

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I am Struggling with Orthorexia: a True Testimonial

After writing an article on the topic of Orthorexia Nervosa, an undiagnosed eating disorder where healthy eating is taken to an unhealthy extreme, and on the about.com network, I received an outpouring of emails from people struggling with the disorder or tendencies to the behavior.  I was deeply moved with the many thanks for addressing the issue and providing awareness of the Orthorexia condition.  Upon sharing the article on my Stay Healthy Fitness Facebook there was also quite a bit of backlash and reference to Orthorexia being "bullshit" and just another money making disorder for the doctors.  I did provide a follow-up blog as I do fall under the category of a "clean eater" but there is a difference in healthy eating and healthy obsessive eating.  I ended the blog write with this statement:

"Orthorexia is a mental health issue not a clean eating issue, although sparked by "pure" foods.  It is an issue that requires us to look past the food and into the mind of a struggling person."

With that I now want to introduce you to a struggling Orthorexic who has offered to share her story with privacy conditions and I have agreed to do so.  Her story is authentic and her struggle is real:

"I really appreciate your article on orthorexia. I have those tendencies, but I am not sure if I fall into the orthorexia category or anorexia category. I am 50 years old and mother of two children. I have a degree in advertising and passionate about the health and fitness field.  I do most of my work from home so I can spend time with my kids.  For the last 25 years, I have worked-out faithfully and followed a relatively healthy diet.  When I turned 38, however, things seemed to "fall apart". I began having joint problems and acne issues. My thyroid issues worsened. After some research, I eliminated gluten and found relief in my joints, but not my skin. After further research, I found the paleo diet. It helped somewhat with the thyroid issues. I now eat a diet free of all grains/soy/beans/sugar/potatoes and most dairy.  Basically, I eat eggs, meat, veggies, fruit, nuts, and fats. I tried AIP to clear my acne but it did not produce the desired results. My acne is worse and I lost about 15 pounds. (I am below 100 pounds.)  I am 5'1" tall. I am not quite sure how to pull myself out of this one but I am trying to. After "eating clean" for so long, it is a bit hard to add things back so that I can gain the much needed weight.  My weakness is anything chocolate, peanut butter and/or ice cream.  It is hard, but sometimes I have to give myself permission to indulge. I still have to work on the guilt afterwards. But baby steps...

I am currently seeing a naturopath for my under active thyroid.  He has been a God-send.  He is aware of my anorexia tendencies and intercepted what could have been a much more serious situation than I am in right now. He accepted me as a patient in the middle of a tailspin. The MD that I had been using for years decided to make a HUGE adjustment in my thyroid medication. The end results were not what he expected and told me to see a specialist. I chose to find a naturopath instead.  He is wonderful.  But sometimes, it is hard to stop the tailspin mid tailspin!  I have dealt with anorexia since I was 18 years old.  That is a whole other story that I hope to share someday in hopes of helping those in the same situation.  In the past, I just starved myself.  This time is different.  I am eating but I am eating so cleanly and never deviating--until recently.  Anorexia restricts food--plain and simple, no explanation needed when I refused food.  This time it feels like life is restricted. How do you try and explain that I eat good-for-me food not THAT?!  I am not saying that eating healthily is a bad thing.  But there needs to be balance.  Of course, if you have sensitivities, then stay clear of the trigger foods.  I have, through all this, found some sensitivities (gluten and soy) and I avoid them to the best of my ability.  But relaxing and enjoying a not-so-good-for-you treat is still a struggle.  I somehow feel that I have failed because I "gave in".  Shouldn't the important thing be that I am enjoying a rare treat with my children?  Believe me, they have noticed that I no longer share in the special times.  What kind of example am I setting for them?  I do not want them to think that it is all or nothing. They eat pretty healthily.  They now eat more fruits and vegetables and much less processed foods. Beyond that,  I am so uncomfortable in my own body because I finally was "able to see" how thin I was thanks to my husband hurting my feelings.  I thank God he was just plain honest even though it hurt.  My acne is embarrassing as well.  I never thought that I would be fighting acne at my age even with all the positives changes that I have made.  It is worse now than when I was in my teens.  

Thank you for addressing this issue and giving me awareness.  I hope to get myself back.  My dream is just to be healthy and be able to help others suffering like I do.  If you feel that my story can help someone, then please use it. I feel like we all go through things for a reason. If my story would bring awareness, I would feel blessed!" 

Sincerely,

An Orthorexic

READ THE ARTICLE

If you have not had the opportunity to read my article on "Orthorexia: Clean Eating Gone Wrong" , take a few moments to become aware of an issue that is more problematic than realized. I am thankful to this beautiful woman who reached out completely vulnerable sharing her life and struggle with orthorexic tendencies and I pray for her recovery.  I also hope that her story has touched you as it did me.  Orthorexia is definitely not "bullshit" and bringing this issue to the forefront is timely.  Awareness of the condition is important so that we may be able to help those who are struggling or at the very least understand the mentality of someone suffering with Orthorexia.  

Thanks for stopping by my Blog and subscribe below to never miss a free update!

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Stay Healthy!

Darla

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Zucchini, Sausage, Tomato Garden Stew (Gluten Free)

Although it is summer, I enjoy this stew now and in the cooler seasons.  It is a great blend of garden vegetables and herbs.  I don't use a broth as I find the sausage, spices and herbs add lots of flavour. This is a quick stew to make on the stove but can also be combined into the crock pot for about 4 hours on high.

Ingredients (serves 6-8)

• 1 pound organic, gluten free sausage chopped
• 1/2 tablespoons olive oil
• 1 diced onion
• 3 cloves minced garlic
• 1 cup diced tomatoes
• 1 jar tomato puree (or more diced tomatoes)
• 1-2 cups water (depending on desired consistency and freshness of tomatoes)
• 2 cups diced zucchini (green or yellow)
• 4 diced carrots
• 2 cups chopped spinach or kale
• 1 teaspoon sea salt
• 1 teaspoon ground pepper
• 1/2 teaspoon cayenne pepper
• 2 bay leaves
• 1/4 cup fresh shredded basil
• 1/3 cup fresh shredded cilantro

Directions

1. In a large pot heat oil.  Fry onion until clear and soft (3 minutes,) add garlic and sausage.  
2. Continue to stir and fry until sausage is browned.
3. Add tomatoes, puree, water, zucchini, carrots, kale, salt, pepper, cayenne and bay leaves.
4. Bring to a boil and then simmer for 15 minutes or until carrots are tender.
5. Add basil and cilantro.  Cook another 3-5 minutes.
6. Remove bay leaves.
7. Serve.

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