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Go Grain-Free: 8 Breadless Sandwich Ideas You’ll Love!

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The sandwich has long been a lunchtime staple and for good reason: it’s easy, portable, filling, and endlessly customizable. Yet, its very foundation—bread—can be troublesome for many people, whether they’re gluten-free, following a Paleo diet, or just looking to avoid a food that’s often poor in nutrients and rich in processed ingredients. Luckily, having a sandwich at lunch while remaining bread-free isn’t too tall of an order! There are tons of ways to make healthy, no-fuss sandwiches that are packed with nutrient-dense superfoods and meat-free proteins, with no bread involved!  

Here are four of my favorite ingredients to turn to when I’m looking to make a bread-free sandwich, plus recipe ideas for each. Use them as your springboard for making your own unique sandwiches in a pinch, and feel free to tweak these combinations to please your taste buds and your personal time constraints. Enjoy your meat-free, gluten-free lunch!

1.    Sweet Potato

Coco-Nutty Granola

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Sure, eggs are a great, healthy way to start the day, but sometimes you just need a sweet breakfast! This healthy granola recipe will satisfy the most avid sweet tooth, plus it's full of protein-packed nuts, superfood chia seeds and cinnamon, and the super-healthy fats of coconut oil. So when you find yourself snacking on handful after handful, you can munch guilt-free!

The brown rice syrup in this recipe is optional—I personally don't sweeten my granola at all. Perhaps make half a batch with the syrup, half without, and see what you like. I like to eat this granola with yogurt--nice and chunky.

 

 

Makes 5 cups

Ingredients:

  • 3 cups unsweetened coconut flakes
  • 2 cups almonds, cashews, pecans, walnuts, pumpkin seeds (preferably sprouted), roughly chopped (you can either use one type or a mixture)
  • 2 tablespoons chia seeds
  • 1 teaspoon ground cinnamon (optional)
  • 5-7 tablespoons coconut oil or butter, melted
  • 3 tablespoons brown rice syrup (optional)

Instructions:

1. Preheat the oven to 250°F and line a baking tray with baking paper.

2. Combine all the ingredients, then spread evenly on a tray.

6 Unexpected Ways to Include Apple Cider Vinegar in Your Diet

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The benefit of including Apple Cider Vinegar in your diet, and even in your beauty routine, is no secret. This fermented superfood is jam-packed with gut-healthy bacteria and enzymes that help maintain a healthy pH balance in your digestive system. It’s also something of a cure-all when it comes to just about everything else! Use it as a toner to prevent breakouts, add it to your bath water to ease the discomfort of a sunburn, or take a mid afternoon shot of ACV to increase your energy.

Just because ACV is so good for your health, it doesn’t mean it should taste like medicine! Apple cider vinegar has a place in the culinary world too, and if you use it right, it can be not only nutritious but also delicious! If you’re looking for new and tasty ways to include this healthy vinegar in your diet, try some of these 6 recipe ideas:

Ask Health Coach Maria: What are the Best Natural Sweeteners?

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Hi, I’m Maria Marlowe, a Certified Health Coach and author of Detox without the Deprivation. This is my weekly “Ask Health Coach Maria” series, in which I answer frequently asked questions that relate to health and wellness. Have a question? Ask me here. 

Sugar has been tantalizing taste buds and crashing otherwise healthy diets for ages. We’ve all been there: it’s 3 PM in the office, the amazingly healthy salad you ate for lunch is wearing off, and you’re craving a sweet treat to perk you up and keep you going. Or, the waiter brings the dessert menu after a nice (yet not completely satisfying) meal and your friend asks if you want to split the double chocolate lava cake.

5 Ways to Get Veggie-Haters to Eat Salad

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We all know someone who’s a veggie-hater. They simply don’t like food that is raw, green, or lacking in “flavor” (a.k.a. salt and sugar). They’re not interested in hearing about the nutritional benefits of kale, juicing, or cleansing, and they brush away your concerns about their diet by claiming that they do eat vegetables… in the form of salsa, french fries, and iceberg lettuce.

Are you picturing someone who fits that profile?

Fear not! There is a way to inspire others to adopt healthier eating habits by incorporating more salads into their diet.

Follow the 5 tips below and your friends and family will be on their way to becoming veggie-lovers in no time! Just make sure to keep in mind that lasting change must come from within, and that it happens gradually.

For delicious recipes and salad-making tips, check out Integrative Nutrition’s Spring Salads Recipe Guide!

Eat it yourself

The Sweet Health Benefits of Maple Syrup

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Though many of us associate maple syrup with the autumn months, it’s actually early spring when the sap begins to flow. So all this month, maple trees throughout the Northeastern states are being tapped to cultivate the thick, sweet goodness that we call maple syrup.

The process will continue over the next few weeks when the sap is boiled until most of the water evaporates, and it eventually becomes the concentrated syrup we know. During this time, the chemical changes that occur will develop the color, flavor, and nutritional benefits of the syrup.

First discovered by the Native Americans and early European settlers in the mid 1500’s, maple syrup has come to be an American household staple. Best known for being drizzled over a hot stack of pancakes, or used to naturally sweeten baked goods, maple syrup can be found in pantries throughout the country.

In the United States, maple syrup is divided into two major grades, Grade A and Grade B, and Grade A is further divided into three subgrades: Light Amber, Medium Amber, and Dark Amber.

How to Rinse and Soak Grains [VIDEO]

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When it comes to taste and nutritional value, are you getting the most out of your grains? Many of us skip right over the “rinsing” or “soaking” steps in recipes that call for whole grains, but there’s good reason to stop that habit. Taking the time to rinse, strain, or soak grains not only improves the texture and taste of grains and makes their nutrients easier to digest—it’s also incredibly quick and easy! Now you have no excuse.

In this video, Diana from Wellness Today shares her expert technique for rinsing and soaking four of the most common whole grains: brown rice, quinoa, buckwheat, and old-fashioned rolled oats. Each needs its own slightly unique preparation, from an overnight soak to a quick rinse, and Diana covers them all, giving you the expertise you need to make all your grains great. Check it out below!

Do you rinse and soak your whole grains? What expert tips do you have to share? Tell us in the comments!

6 Signs that You May Be Sensitive To Gluten

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Going gluten-free is more than just a trendy diet. Many people have sensitivities to gluten, or even allergies that make digesting wheat almost impossible. For them, cutting it from their diet is essential to staying healthy and feeling their best.

Unlike Celiac disease, which is a serious digestive disease that damages the walls of the small intestine when gluten is eaten,  gluten sensitivity is not life threatening, however in extreme cases it can lead to the development of autoimmune diseases such as rheumatoid arthritis or lupus. In most cases, people with a gluten sensitivity experience discomfort such as gas, bloating, and diarrhea.  The problem is, other food sensitivities can have the same side effects, so it can be difficult to know that gluten is the source of your digestive troubles. If you think you might have a gluten sensitivity, there are several external symptoms that could point you in the right direction. If you suspect you may have a gluten sensitivity, keep an eye out for these signs:

How to STOP worrying!

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There seems to be a lot to worry about in life given we cannot control everything. But worrying is a HUGE drain of your energy and completely useless so today I am going to offer you a way to stop worrying, or at the very least dramatically reduce it.

Honestly I used to be quite the worrywart. As a little girl, when my parents went out for date night they’d have to call home once every hour to assure me they were okay because I was so worried something would happen to them. I continued to experience lots of worry into my adulthood until I learned ways to manage it and accept the unknown in my life.

Worry gives us a false sense of control when we are uncertain about someone or something. When faced with the unknown, worrying is often the default habit we slip into as it gives us a way to seemingly deal with whatever our concern is.

In today’s vlog I breakdown worry for you and teach you a technique that you can start using today to transform from worrywart to dream manifestor!

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