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Allie
19/Dec/2018

By Allie Mitchell, Clinical Director

As 2018 begins, a lot of us have started getting back to thinking about our health! With that, it’s important to be reading food labels and figuring out which foods and drinks to buy. Before going to the store, I love making lists… I used to grab whatever looks healthiest and never looked at the labels to find out what was in it. Big NO… Double checking labels is so important! I actually found out last month my favorite turkey slices are filled with sodium nitrates. I threw the package away and am the better for it.

INGREDIENTS AND ADDITIVES TO LOOK OUT FOR:

  • Artificial Sweeteners/Aspartame — found in: diet drinks, jello, ice tea, chew-able vitamins, toothpaste(!)
  • High Fructose Corn Syrup — found in: breads, candy, flavored yogurts, salad dressings, canned vegetables
  • Monosodium Glutamate (MSG) — found in: Chinese food, many snacks, chips, cookies, seasonings
  • Trans Fat — found in: margarine, chips, fast foods
  • Common Food Dyes — found in: American cheese, macaroni and cheese, candy, carbonated beverages
  • Sodium Sulfite — found in: wine, dried fruit
  • Sodium Nitrate/Sodium Nitrite— found in: hot dogs, bacon, ham, luncheon meat, cured meats, any other type of processed meats
  • BHA and BHT (E320) — found in: potato chips, gum, cereal
  • Sulfur Dioxide (E220) — found in: beer, soft drinks, dried fruit, juices, wine, vinegar
  • Potassium Bromate — found in: breads

Remember, what we eat is either helping feed disease or fight it. We have the power to change.

We know it’s hard to always avoid ingesting these common but toxic additives all the time, so we’d love to help your body release them through healthy cleanses, colon hydrotherapy, or infrared sauna.

“For He wounds, but He binds up; He shatters, but His hands heal.” -Job 5:18

“Top 10 Food Additives To Avoid.” Hungry For Change, www.hungryforchange.tv/article/top-10-food-additives-to-avoid.


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Allie
19/Dec/2018

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
19/Dec/2018

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


Julie Mitchell
19/Dec/2018

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Ingredients

BROWNIE LAYER

¼ cup pecans

¼ cup walnuts

½ cup oats

10 dates

¼ teaspoon sea salt

3 tablespoons cocoa powder

½ teaspoon peppermint extract (or 1 drop of peppermint oil)

1 tablespoon water

BARK LAYER

6 tablespoons coconut butter

4 tablespoons coconut oil

2 tablespoons maple syrup

1 teaspoon peppermint extract

Pinch Celtic Sea Salt

1 candy cane, crushed

Directions

BROWNIE LAYER

Process the nuts into a meal.

Remove.

Process dates until they form a paste.

Add the nut meal and the rest of the ingredients to dates.

Process until well combined

Press into a small baking dish.

Set in fridge while you make the top layer.

FOR THE BARK LAYER

Heat the coconut butter and oil on low just until they liquefy.

Stir in the remaining ingredients (except for the candy cane) until the mixture is smooth.

Pour atop the brownie layer.

Set in fridge for about 10 minutes until the top layer sets.

Top with crushed candy cane.

Set in fridge to set.


Julie Mitchell
19/Dec/2018

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Ingredients

2/3 cup raw almonds

2/3 cup raw walnuts

2/3 cup raw oat flakes

¼ teaspoon ground cinnamon

1/8 teaspoon sea salt

¼ cup honey

2 teaspoons pure vanilla extract

Optional: 3 tablespoons raisins, cacao nibs or dark chocolate chips

Directions

In a food processor, process the almonds, walnuts, oats, cinnamon and salt to a fine meal.

Add the honey and vanilla and process to combine.

Add the raisins, cocoa nibs or chocolate chips and pulse to combine.

Roll the cookie dough into balls(may roll in coconut flour or almond meal) and place them on a cookie pan or plate.

Place the pan in the freezer for about an hour to firm up.

Store the balls in a tightly covered container in the refrigerator or freezer.


Julie Mitchell
19/Dec/2018

J&J Mango1

Ingredients

2.5 cups of frozen fruit as desired

3/4 cup of coconut milk

stevia as desired

Directions

Combine ingredients in a high powered blender and blend until frozen fruit is completely blended.

Add coconut milk until you reach your desired consistency  if consistency is too thick.


Julie Mitchell
19/Dec/2018

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Ingredients

7 oz. dark chocolate (not to exceed 70%)

1/2 cup natural almond butter

2 Tbsp. honey

1 Tbsp. powdered sugar

1/2 tsp. vanilla extract

1/4 tsp. Celtic Sea Salt

powdered sugar for topping

Directions

Melt chocolate in a double boiler. Stir.

Place liners in a mini muffin tin, this helps them hold shape.

Spoon about a teaspoon of the chocolate into the bottom of each liner. Make sure the bottom of each liner is coated with chocolate.

Mix the almond butter, honey, powdered sugar, vanilla and salt together until smooth to make the filling.

Scoop out a tsp. of the filling and gently roll it into a ball. Give it a press down and center it on top of the thin chocolate puddle. Repeat.

Spoon chocolate, about another tsp., on top of each almond butter ball to cover completely.

Sprinkle a powdered sugar on each one and chill in the fridge to set.

They can be kept in a covered container at room temperature or fridge.


Julie Mitchell
19/Dec/2018

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Today on our 4th day of the 21 day purification we were a bit hungry at The Nutrition and Wellness Center.  We looked to see what was available in the fridge and this is what we came up with!  So tasty on a rainy fall day!  I think this may be a great addition to a Thanksgiving meal. Enjoy! -Kristy

Ingredients 

2-3 cups of butternut squash cubed

4 apples cubed

1 Tbsp Coconut Oil

1-2 Tbsp nutmeg

1/2 tsp Celtic Sea Salt

Directions

Mix together and place all of the ingredients in foil or in a casserole dish

Bake 400 degrees for 30 minutes

Top with pomegranate

Enjoy!


Julie Mitchell
19/Dec/2018

oatmeal-raisin-cookies

1 jar of Almond Butter(crunchy or smooth)

1 cup Almond Meal

1 cup Agave

1 tsp Baking Soda

1 cup of Raisins

1/2 tsp Fine Ground Sea Salt

Directions

Bake at 350 for 10-12 minutes or until crisp.

Here is a healthy alternative for some delicious cookies that I came up with when one Sunday afternoon. They are gluten and sugar free!


Julie Mitchell
19/Dec/2018

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This was a great treat for us at Thanksgiving! We hope that you like it as well as our families did!

Ingredients

1 1/4 cups raw soaked cashews

1 cup maple syrup

1 can organic pumpkin puree (16 ounces)

2 tsp of pumpkin spice

or if not available use

1/2 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp cloves

Directions

 Soak 1 cup of cashews in 2 1/2 cups of water in a large bowl over night in the fridge.( 8 hours )

 Use the Almond Crust Recipe on The Nutrition and Wellness Website

Partially bake 7-10 minutes and take out to cool.

Drain water from cashews. They should be very soft.

 Place cashews in  the Vitamix and blend at a high speed until a paste is created.

Add in order pumpkin, maple syrup and spices.

Blend on low increasing to high for 3-5 minutes until completely creamy.

Pour pie filling  into the pie crust.

Bake  at 400 degrees for 15 minutes and reduce to 350 for 30-40 minutes.

The tooth picking should come out slightly wet.

Cool for 2 hours

Enjoy!


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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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