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Allie
11/Dec/2017

By Allie Mitchell, Clinical Director

Beautifully created by Elizabeth for family, friends, and every event… So yummy & delicious!

Ingredients:

  • 1 can (15oz) of drained and rinsed black beans
  • 2 tbsp of cocoa powder
  • 1/2 cup of gluten-free quick oats
  • 1/4 tsp of salt
  • 1/3 cup of maple syrup, agave, or honey
  • 1 full dropper of liquid Stevia
  • 1/4 cup of coconut oil
  • 2 tsp of vanilla extract
  • 1/2 tsp of baking powder
  • 1/2 cup of chocolate chip
  • optional: more chips on top for presentation

Instructions:

  • Preheat oven to 350F
  • Combine everything (but chocolate chips) into a blender and blend until smooth
  • Stir in chocolate chips and put into greased 8×8 pan.
  • Bake in oven for 15-18 minutes.
  • Place in refrigerator 3-4 hours or overnight so brownies will firm up!

Makes 9-12 brownies. Now have fun with family and friends and have them guess the secret ingredient!


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Allie
11/Dec/2017

By Allie Mitchell, Clinical Director

The holidays are fast approaching as we enter the last few weeks of October. Most people don’t take the time to plan out their meals and stay on track with their health. Remember, health is wealth and feelings are fickle! Thanksgiving shouldn’t be a week-long indulgence, but a one-day indulgence. Our focus should be on the fun, and not so much on food. There are a lot of ways to stay on track during the month of November!

  • Get outside (pick a backyard football game, take a family walk, rake leaves, 30 minutes a day!)
  • Cook at home (make a list for meals, and plan how you will get it done!)
  • Make your desserts at home (pumpkin pie, paleo bites)
  • Always have healthy snacks on hand (cut vegetables, dips, hummus, lentil chips)

Elizabeth makes black-bean brownies that can be a delicious addition to your holiday indulgence.

So whether you eat or drink or whatever you do, do it all for the glory of God. -1 Corinthians 10:31


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Allie
11/Dec/2017

By Allie Mitchell, Clinical Director

The importance of eating healthy cannot be stressed enough. When we eat good, we feel good! Eating the right fruits and vegetables is important in getting our daily dose of vitamins and minerals and replenishing the cells in our body. The foods we eat will either build us up, or break us down. While it may be different for everyone, most people will say they feel much better after a plate of salad, roasted vegetables, and chicken, fish or steak than ones with processed meats or dairy.

HEALTHY MEAL IDEAS:

  • 2 HARD BOILED EGGS, SIDE SALAD, AND ROASTED CARROTS
  • GRILLED CHICKEN BREAST, GREEN BEANS, CELERY (I really like them with white wine mustard)
  • ROASTED BROCCOLI, FISH, PIECE OF EZEKIEL TOAST
  • RICE CAKES, SCRAMBLED EGGS, AND SALSA

These are just a few ideas, and ones that work for me. Also, when I’m in a rush, I’ll grab a protein bar from our shelf for extra protein and it’s gets me through until my next meal!

“Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.” Romans 12:2


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Allie
11/Dec/2017

By Allie Mitchell, Clinical Director

As summer is winding down and Labor Day being right around the corner, I wanted to share about our smoothies and why they have become so popular! Smoothies are an easy-to-digest way to get your macro-nutrients in while at the same time being healthy and delicious! The smoothies we make here at The Nutrition And Wellness Center are easy and fast to make. They have all the quintessential nutrients you need to keep you going through the day with energy and renewed stamina. Our recipes are simple, and we find that our clients keep coming back for more.

SMOOTHIE RECIPE:

  • GET ANY SIZE STANDARD CUP
  • 1 CUP OF ICE
  • 1/2 CUP OF FROZEN FRUIT (organic is ideal, I love blueberries!)
  • 1.5 to 2 CUPS OF WATER
  • 2 SCOOPS OF ULTRAMEAL or SP COMPLETE
  • 1 tsp FLAX OIL
  • A FULL DROPPER OF STEVIA  (optional)
  • TURN ON BLENDER, BLEND UNTIL DONE (usually 1 min. or less!)

We have a Vitamix blender at the office, but any blender will do. We also use organic frozen fruit from Costco and flax oil straight from Barlean’s.

Stop by and I can make you one for lunch or a midday snack.
COST: $5

“Moreover, that every man who eats and drinks sees good in all his labor— It is the gift of God.” -Ecclesiastes 3:13


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Julie Mitchell
11/Dec/2017

Lovingly created by Julie Mitchell for her family and friends

EASY TO FOLLOW DIRECTIONS:

Cut spaghetti squash in half, scoop out seeds, drizzle with olive oil and lightly salt, bake face up 1 hour at 350-400 degrees

Saute veggies for 5 minutes in pot: onion, zucchini squash, yellow squash(add more veggies if desired: carrot, celery, etc) in olive oil(1-2tsp)

1 can of mushrooms(or fresh)

Cooked chicken(option: I also added ground turkey)

1-2 jars of organic spaghetti sauce(or your own blend)

Season as desired with salt, other seasonings like basil, oregano

After spaghetti squash is done, cut diagonally and horizontally then scoop into sauce

Stir everything together and serve (with a sprinkle of goat or sheep cheese for final touch), ENJOY!

Creative name by Taytem Riley


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Allie
11/Dec/2017

(The Trinity Diet)

8 servings

Ingredients

2 envelopes of unflavored gelatin

2 tbs. of apple juice concentrate

7 cups of frozen peaches, sliced

6 tbs. of water

Directions

In a small mixing bowl, soft gelatin in apple juice concentrate and mix with 6 tbs. of water

Put peach in blender and blend until liquid

Bring fruit mixture to boil, and add to gelatin, stirring thourroughly until dissolved

Chill until it begins to thicken, then place in mixer, and beat on high until fluffy and double in volume

Chill again

Mound into 8 sherbet glasses or serve from glass serving bowl

Garnish with one whole strawberry

Enjoy!

(Ch. 11 The Trinity Diet Kitchen pg. 149)


Julie Mitchell
11/Dec/2017

1 pound boneless, skinless chicken breasts (may use other parts of chicken if desired)

1/2 cup canned coconut milk

1/2 cup water

3T chopped cilantro and/or basil

2T lemon juice

1/8 tsp cayenne pepper (options: use none or more)

Sea salt and freshly ground pepper to taste

Mix the coconut milk and water with the cilantro/basil, lemon juice, cayenne pepper, salt, and pepper. Pour over chicken, turning several times to coat both sides. For best taste, set chicken in a dish and refrigerate for 2-8 hours. Remove from refrigerator 30 minutes before cooking. Heat grill or oven(350) and add chicken.  Grill 8 minutes both sides or bake 40-50 minutes.

For best digestion results and proper food combining, enjoy with a freshly made salad and/or vegetable dish! This recipe is one of many from the First Line Therapy Cook Wise Recipe Book we have available at our clinic. I’ve been training individuals and their families for years using First Line Therapy which teaches how to eat to sustain life and avoid genetic expressions of disease. To learn more about proper weight control and food combining call the office to set up a First Line Therapy appointment.


Julie Mitchell
11/Dec/2017

We enjoy this wonderful treat, which was created by Julie, and wanted to pass along the recipe for you to enjoy in your home.

Ingredients

1 cup of water

(and add a splash of coconut milk if preferred)

2 scoops of Vanilla Ultrameal

4 chunks of pineapple

4 drops of Lemon doTerra Essential Oil

1 tsp flax oil

Ice

Optional: 5-15 drops of liquid Stevia

Directions

Combine ingredients into a blender

Blend until smooth.

Enjoy!


Julie Mitchell
11/Dec/2017

One of our clients created this recipe to enjoy as a little treat while she was on the 21 Day Cleanse.

Ingredients

1 sweet potato

1/4c water

cinnamon

almonds

apples

Directions

Bake the sweet potato until it is fully cooked and let it completely cool.

Remove the skin of the potato and place in a food processor.

Add the water and cinnamon.

Puree until it is smooth.

Pour into a bowl and sprinkle with almonds.

Enjoy as an apple dip!


Julie Mitchell
11/Dec/2017

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One of our clients, Melissa Loomis, taught a wonderful class on Cooking with Essential Oils and made this delicious snack. It can also be found on doterrablog.com

Ingredients

1 cup finely shredded coconut, divided
1 cup almond butter
1 cup dried cranberries
1/2 cup raw honey
1/2 teaspoon salt
2 tablespoons chia seeds
3 drops Doterra Wild Orange essential oil

Directions:

1.  Place all ingredients into mixer except for half cup shredded coconut.

2. Add essential oil.

3. Mix until well combined.

4. Roll into balls and coat in the other half cup of shredded coconut.

5. You’re done! Store in the refrigerator and eat whenever you need any extra boost of energy or before a workout.


HOURS

Mon – Thurs
9:00 AM – 5:00 PM
Friday
9:00 AM – 4:00 PM
Sat – Sun
Closed
*12-1 Daily
Closed for lunch

CONTACT INFO

3715 Strawberry Plains Road, Suite 5
Williamsburg, Virginia 23188

757-221-7074

Copyright by The Wellness and Nutrition Center 2017. All rights reserved.

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