Peach nice cream AND snickerdoodle cookies? You bet your balls I’m embracing the AND. Because we are imperfect…and perfect, at exactly the same time. So yes, I eat ice cream (and sometimes nice cream), I eat burgers (and sometimes they’re veggie) and there are days where I rack up a whopping 3,000 steps (and sometimes it’s 20,000). If you want to give it a label, label it intuitive eating. If you want to give it a definition, consider it embracing your inner wisdom. And my inner wisdom is 100% accepting of sweet treats, especially when it’s hotter than you know what. So read on to learn more about embracing that inner wisdom..and to whip up the sweetest of no bake treats.

The diet culture continues to fascinate me. First it’s calories, calories, calories – that’s all that matters. Then it’s the RIGHT calories that matter. And then you’re trying to eat the RIGHT calories and find out that those oh so healthy beans have something called “lectins” and you should avoid those. Sometimes I feel like a drunken bumblebee buzzing from one thing to the next. You feel me?

Let’s return to the definition of “diet”. Diet, accordingly to Merriem-Webster is “a food or drink regularly consumed” and also, “habitual nourishment”. And I like that definition a heckuva lot better than what traditional media considers a “diet” – restrictions, rules and off limit everything. While I’ve never followed a “diet”, I found myself getting caught up in expectations of how one should look…and wasn’t willing to give up on my favorite foods. So what did I do? Binged. Purged. Repeat. And while that period in my life only lasted a short time, what helped me to get past it was embracing intuitive eating and surrounding myself with supporters. It was removing restrictions and guilt, listening to my body and intuition….accepting the perfect and not so perfect elements of myself. It was essentially, embracing my “AND”.

Embracing my inner wisdom wasn’t immediately easy.  The mind is a muscle and mine required some strengthening. It meant tuning into the signals that I was blocking…to truly listen if I was hungry or maybe just bored. It also required experimentation…to see what routines gave my body energy and radiated positivity…and which weighed me down both physically and mentally. Years later, this mindfulness has a label – intuitive eating. Intuitive eating is a set of guidelines that connects you to your body’s signals so you can learn (or re-learn) hot to eat naturally and normally. Everyone’s guidelines will be different, so there’s no secret to intuitive eating. But, here are a few things I’ve learned along my journey to a positive relationship with food.

6 Way to Embrace Intuitive Eating:

1.) Clarify Your Body’s Signals: One of my favorite morning rituals is hot water with lemon. It cleanses, requires me to slow down to drink it and most importantly, it hydrates. And often, when we’re hungry, we’re actually thirsty. This daily glass of lemon water helps me to reset so I can clearly read what my body needs.

2.) Eating Mindfully: How often is your head in your phone or staring at the TV while shoveling said “nourishment” into your body? Also notice how a heaping pile of nachos can disappear in 2 minutes flat when eyes are glazed over those blue screens? When we slow down, sit down and savor what we’re eating, we allow our bodies to talk back to us. Allow yourself to enjoy the nourishment (even if it’s nachos) and be mindful of when enough…is enough.

3.) Ask Yourself Why You’re Reaching for a Snack: My snacking language is boredom. More often than not, if I’m snacking, it’s out of boredom. How do I know? Because if I’m knee deep in a project that I’m really digging (like photographing something super yum) and blaze past dinner without a snack I…don’t miss it. Because I didn’t need it. So next time you’re reaching for that snack, pause a second before the devouring.

4.) Try an Elimination Diet: I know, after all this dumping on the diet culture, I’m suggesting a “diet”. Here’s the thing though, it can be hard to read the body’s signals when we’re eating all kinds of things that cloud the message. If you’re wondering what is slogging you down or making that tummy gurgle, try cutting one thing out of your diet that may be aggravating the condition for at least a week. If it goes away? You’ve found the culprit! If not, try something else.

5.) Remove Contradictions to Your Intuition: By contradictions, I mean the crap that makes you feel crappy. Take it out of the house. Put it in the trash bin and don’t bring it back in. Out of sight, out of mind legit works. If I had a dozen cupcakes mounded with frosting on my table, I’d be downing cupcakes like every day was my birthday. Instead, you won’t find cupcakes at our house, you’ll find a lot of fruit. And that doesn’t mean cupcakes are outlawed (the horror!) it means I have to work a bit harder when the craving comes along – like make that stuff from scratch or physically drive myself to the bakery.

6.) Surround Yourself with Supporters: The most important aspect of intuitive eating is surrounding yourself with others who radiate your intuition. I surround myself with people who also like to eat healthy and not diet, who like to move their bodies and not to the brink of exhaustion, who are eternal optimists, acceptors and enjoyers of life!

And speaking of enjoying life, that includes…DESSERT! Yes, you can have your dessert and eat it too. Guess what else? You can have that dessert and not turn on the oven either! Ladies and gents, we’ve hit the jackpot. Get in the winnings with some of my favorite healthy(ish) no-bake desserts!

Peach Nice Cream
Serves: 3-4

Ingredients:
– 2-3 peaches, pitted, roughly chopped and frozen
– 1 banana, peeled, roughly chopped and frozen
– 1/4 C pecan or almond butter, like Sunday Provisions Pecan Spice
– 1/4 tsp cinnamon
– 1/2 C unsweetened vanilla almond milk
-optional: Superseed WELL Snickerdoodle Cookies made with a 7-seed blend and nearly guiltless!

Directions:
Add all of the ingredients to a food processor or high speed blend and puree until creamy. Add additional almond milk, depending how thick you’d like it. Eat immediately as soft serve, or freeze for 4-6 hours. Allow to thaw 15 minutes before scooping. And consider forgetting the spoon – just scoop with some Superseed WELL snickerdoodles!

Coconut Vanilla Cheesecake Cups
Serves: 8-12

Ingredients:
Crust
1 1/2 C pitted medjool dates
1 C raw chopped almonds (or roasted if you prefer a softer bite)
1 C pecan pieces (toasted, if preferred)
1 tsp salt
Vanilla “Cheesecake” Layer
½ C cashews (soaked in water overnight)
½ C coconut milk, from a can placed in the fridge overnight
½ C desiccated coconut
2 T maple syrup
½ tsp vanilla extract
Toppings (optional)
Fresh figs, sliced

Directions:
Step 1: Make the crust by adding the almonds, pecans and medjool dates to a food processor. Pulse until it clumps together easily in a crust-like consistency. Press the crust mixture into individual silicone muffin cups, creating a layer that is 1/4″ thick.
Step 2: Prepare the vanilla “cheesecake” layer by adding the soaked cashews (drained of water) to the food processor. Pulse until it forms a creamy paste. Take the can of coconut milk from the fridge and scoop off the cream, adding it to the food processor (the cream and water should have separated overnight). Discard or reserve the coconut water for another recipe (such as a smoothie). While the processor is still running, add the maple syrup, desiccated coconut and vanilla extra. Continue to pulse until a creamy base forms.
Step 3: Pour the “cheesecake” mixture into the individual cups, forming a layer that is roughly 2″ thick. Place the individual cups in the freezer to set for 2 hours. Once set, top with optional fruit for decoration. Allow to thaw roughly 20 minutes before serving.

Strawberry Rhubarb Chia Pudding
Serves: 3-4

Ingredients:
Vanilla Cinnamon Chia Pudding
– 1 1/2 C unsweetened vanilla almond milk
– 1/2 tsp vanilla extract
– 1/4 tsp cinnamon
– 1/4 C + 2 T chia seeds
Strawberry Rhubarb Jam
– purchased, or make your own with the recipe below!
Garnish
– additional fresh sliced strawberries
– chopped nuts or a grain-free granola like Wildway Grain-Free Coconut Cashew Granola

Directions:
Step 1: Make the chia pudding by adding the almond milk and seasonings to a mason jar. Stir to combine. Add the chia seeds and stir until evenly distributed. Place in the refrigerator overnight. Note that I always recommend adding the chia seeds after you’ve mixed everything else together because the seeds very quickly start to clump and adhere to the mixture. Combining the other ingredients first ensure more even distribution of the flavoring.
Step 2: Make the Strawberry Rhubarb Chia Jam (recipe below) or use store-bought. Layer equal amounts of the jam into 3-4 glasses or mason jars. Top with the coconut chia pudding once it has set and garnish with additional freshly sliced strawberries as well as chopped nuts or granola.

Strawberry Rhubarb Chia Jam
Makes: 1 mason jar

Strawberry Rhubarb Chia Jam
-2 1/2 C strawberries, quartered
-1 C of rhubarb, sliced (1-2 stalks)
-4 T maple or date syrup
-2 T chia seeds
-squeeze of lemon juice

Direction:
Add the strawberries, rhubarb and maple (or date) syrup to a small pot over medium heat on the stove top. Stir to combine and continue heating until bubbling. Once bubbling, mash the strawberries and rhubarb with a fork or potato masher, then add the chia seeds. Cook for another 5 minutes, stirring occasionally until thickened. Remove from heat and give it a squeeze of lemon. Store in a covered mason jar for up to a week.

Embrace all the AND your heart and stomachs desire, friends!

The post Yes and…I’ll Have Dessert appeared first on The Shooks Life.

Yes, I will accept the final rose and yes, these raspberry cacao “truffles” are here for all the right reasons. See, this week is both Valentine’s Day and my birthday, so in honor of a week that is inevitably going to be sweet central, I’m taking on 5 days of no added sugar. Read on for my not-so-secret sugar fighting tips along with the recipes that will have you swearing off added sugar, too.

Strawberries & straight-up white stuff. Both of these have sugar, but one of these is far less addictive. Ever heard of a strawberry addiction? Me neither. According to SugarScience, Americans consume 17 teaspoons of the white stuff every day, which adds up to 57 lbs each year! Now let’s be real, cutting out sugar 100% is not realistic, but a teaspoon or two will add up to…a lot. So here are some of the tactics that a real humanoid (me) has found helpful in kicking added sugar to the curb:

10 Tips for Slaying Sugar Dragons

1.) Find Bliss Elsewhere: Oftentimes, we’re reaching for sugar not because our body wants it – it’s our minds that are missing out. We’re bored, stressed or lacking an overall zest for life. We seek joy in sugar and while sugar does bring immediate joy, it’s not the long-lasting stuff that’s going to get us out of whatever rut we’re in. So think about the reason you’re reaching for that chocolate time and time again. What’s missing and how can you replace that void with actual joy vs sugar?

2.) Sleep Off That Sugar Hangover: Another reason we’re constantly reaching for sugar: energy! And there’s this super cool, super free way to get energy – it’s called sleep. The next time you’re mindlessly scrolling through Instagram or zoning out to garbage on the TV, think about how that useless hour could be spent becoming a super human through the power of sleep.

3.) Take a Chill Pill: We’ve all been programmed to believe that more is more, so we’re jamming our work days and social calendars. You know what that adds up to? More. More what? Stress. And stress feeds sugar cravings. Think about the areas in your life where you can so more “no” to reduce stress (is anyone going to die if you don’t work that extra hour) and the areas in which you should be saying more “yes” to add relaxation (that extra hour could be spent at yoga, just saying).

4.) Incorporate the “Sugar Destroyer” Into Your Diet: This destroyer goes by the name of “Gymnema sylvestre“. It’s an herb that’s been used in the ancient Indian medicinal practice of Ayerveda for thousands of years. The active component, gymnemic acid, has been show to block sugar receptors, making sugary foods less flavorful and appealing. To read more about the benefits and applications, check out this article from healthline.

5.) Replace Sugar with Spices or Natural Flavorings: I love a latte as much as anyone, but the sweeteners at Starbucks are T-R-O-U-B-L-E. For a little special sauce, I’ll add some cinnamon, which also lowers blood sugar levels for a double pow of flavor + benefits. You can also add a little cacao powder or vanilla extract to beverages, yogurts or other recipes that call for added sugar.

6.) Adjust Your Fatitude: It’s time to celebrate fat, good fats, that is. Fats from healthy sources like salmon, olive oil and avocados not only help with blood sugar control, but also satisfy the body for longer so you don’t experience energy dips.

7.) Embrace Foods with Natural Sugars: Going cold turkey and removing all sugar from your diet is basically insane. So when you do want something a little sweet, reach for fruit or dates with natural sugars and fiber to keep you full. You’ll be amazed how satisfying fruit can be as a sweet treat, like the apple nachos below.

8.) Hydrate, Mate: We’ve all hear the old adage that most times when you think you’re hungry, you’re actually dehydrated. So when a sugar craving hits, drink a full 8 oz glass of water. That’s right, down it. Still want that donut? Try a flavored team without sugar for a lasting way to hit the sweet spot and hydrate.

9.) Rethink Breakfast: If muffins, pancakes and granola bars are your go-to’s, try an egg for satiating protein (fried/scrambled if you’ve got the time or hard-boiled if on the go) paired with a starchy carb like a sweet potato to manage the sugar cravings without causing an insulin spike. I’ll make a sweet potato hash on the weekend and bring it with me all week long. Even some sweet potato fries at night can curb my cravings for a baked good.

10.) Give In To The Dark Side (of Chocolate): A little square of dark chocolate can go a long way in satiating that sweet tooth without much damage. Look for chocolate with at least 70% cacao for all the good-for-you benefits of magnesium (nature’s chill pill), along with fiber and B vitamins.

With the exception of #4, I’ve tried all these tactics to win the sugar batter (but I’m seriously considering checking out that “sugar destroyer”). Remember that removing added sugar from your diet doesn’t mean removing all treats! And to prove that, here are some of my favs to delight your taste buds.

Slay on, friends!

Raspberry Cacao Raw “Truffles”
Makes: 12-15

Ingredients:

-1 C medjool dates (about 12 pitted, soaked in water for an hour if dry)
-1/4 C shredded coconut
-1 T coconut oil
-3 T cacao powder
-1/2 tsp Himalayan pink salt or sea salt
-1/2 tsp cinnamon
-1/2 C chopped almonds
-1/2 C chopped pecans
–Dehydrated raspberries for coating

Directions:
Step 1: Add all of the ingredients up through the pecans to a food processor. Pulse until combined. Roll into 1″ balls.
Step 2: Crumble the deydrated raspberries in a plastic bag with your hands or use a rolling pin to create a dust. Place the dust on a plate and roll each ball to coat.

Cacao Avocado Mousse
Makes: 6 servings

Ingredients:
Crust
-3/4 C pitted medjool dates
-1/2 C raw chopped almonds (or roasted if you prefer a softer bite)
-1/2 C pecan pieces (toasted, if preferred)
-1/2 tsp salt
Mousse
– 2 large, ripe avocados, peeled and pitted
– 3/4 C coconut cream
– 1/2 C + 2 T Navitas Organics cacao powder
– 1/2 C 100% pure maple syrup (by the way, I’ve posted on Instagram previously, including here, about Runamok Infused Maple Syrup, which I love!)
– 3/4 tsp pure vanilla extract
– 1/4 teaspoon salt
– pinch of nutmeg

Directions:
Step 1: Make the crust by adding the almonds, pecans and medjool dates to a food processor. Pulse until it clumps together easily in a crust-like consistency. Press the crust mixture into individual silicone muffin cups, creating a layer that is 1/4″ thick.
Step 2: Make the mousse by combining the mousse ingredients in a food processor and blend until smooth. Layer in each of the cups. Option to add a sliced strawberry on top. Place in the freezer for 30 minutes to set and serve!

Paleo Banana Nut Muffins
Makes: 6

Ingredients:
-3 eggs
-9 T peanut butter (or your favorite nut butter)
-2 bananas, mashed
-1-2 T coconut flour*
-1 1/2 tsp baking powder

Directions:
Step 1: Pre-heat the oven to 350 degrees Farhenheit. To make the muffin batter, mix all of the muffin ingredients in a medium mixing bowl until smooth. Grease a muffin tin or use silicone muffin cups. Pour the batter into the muffin tin or cups.
Step 2: Bake the muffins by placing in the oven for 20 minutes, or until golden and a toothpick inserted in the center comes out clean. Allow to cool for a few minutes before removing from the baking tin or cups.

Apple Nachos
Makes: 1 

Ingredients:
-1 apple, thinly sliced
–Nut butter of choice
-Optional toppings: dark chocolate cacao nibs, shredded coconut, chopped nuts, etc.

Directions:
Step 1: Lay the apple slices on a plate, drizzle with your favorite nut butter and add desired toppings!

The post Sugar Dragons, Be Gone appeared first on The Shooks Life.