Grain Free Vegan Chocolate Chip Cookies

Posted on January 19, 2013 by rachelbrowning

This is one of my favorite recipes…these cookies take about 15 minutes to make, they only have a few ingredients, and everyone always loves them. My coworkers and friends swear that I’m such a talented baker, and beg me to bring more. (Little do they know how easy these are to make. Once they read this recipe, my gig will be up.)

This recipe comes from a blog called Elana’s Pantry. Elana specializes in baking with almond flour, which was my best discovery for gluten-free baking. It makes baked goods moist, soft, rich and wonderful. I love her recipe books, “The Gluten-Free Almond Flour Cookbook” and “Gluten-Free Cupcakes: 50 Irresistible Recipes Made with Almond and Coconut Flour.”

I have experimented with a few variations to this recipe….there are some fun superfood ingredients you can add. My new favorite is Mesquite Powder. That may sound strange, since we think of mesquite and bbq, but the mesquite root is actually quite sweet. It has a flavor reminiscent of cinnamon and nutmeg, and is chock full of nutrients.

So check out these variations, and let me know if you have come up with any of your own experiments.

Gluten Free Vegan Chocolate Chip Cookies

2 cups blanched almond flour*
¼ teaspoon sea salt
½ teaspoon baking soda
¼ cup coconut oil
2 tablespoons honey*
1 tablespoon vanilla extract
½ cup semi-sweet chocolate chips
*Please see below for variations on these ingredients.

Combine almond flour, salt and baking soda in a bowl or food processor.
If using a food processor, pulse in shortening, honey and vanilla until dough forms. If you don’t have a food processor, simply use a whisk to combine ingredients until they form a dough.
Stir if chocolate chips. (If using processor, remove blade and stir in chocolate by hand).
Scoop dough one level tablespoon at a time onto a parchment lined baking sheet
Press balls of dough down gently
Bake at 350 for 6-8 minutes
Cool for 15 minutes (do not handle prior or cookies will break)
Serve

Makes 18 cookies

**Variations:

Replace 2 tbsp almond flour with 2 tbsp Mesquite Powder.
If trying to reduce sugar, replace 1 tbsp of honey with 1 tbsp Yacon Syrup.
If you don’t have Yacon Syrup, try replacing 1 TBSP of honey with 1 tbsp of coconut oil, then add 6-10 packets of xylitol or stevia.
If you need some carbohydrates for a pre-workout snack, replace 1/4 cup almond flour with 1/4 cup brown rice flour. Then add an additional 2 tsp of oil.

Although coconut oil is my favorite for baking, you can also use: Palm Shortening, Olive Oil, or any other oil you have.

Enjoy!

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Gluten Free, Dairy Free Red Velvet Cupcakes

Posted on January 2, 2013 by rachelbrowning

I LOVE red velvet cupcakes, but I was hard-pressed to find a recipe that didn’t use fake red dye. I’ve read that the original recipe is supposed to use beets. I have something to admit…I don’t like beets. So, I modified a recipe to use red fruit instead! I have something else to confess…they aren’t very bright red. There’s a whole complication with using special, non-acidic ingredients, and I don’t always have the patience for such things. So, I chose taste over color! The cupcakes still have a nice tint to them, and I will probably post an updated recipe when I discover an easier way to create red baked goods.

(If you really love red cupcakes and want to see the original gf recipe that included red dye, and more sugar than I like to use, you can find the recipe here.)

Cupcake Ingredients:

1 c. coconut oil (or vegan shortening/olive oil)
1/2 cup blended cherries or strawberries
3/4 c. sugar
Stevia or Xylitol, 1-4 tbsp (optional)
2 eggs, beaten (room temp)
1 and 1/4 c. brown rice flour
1/2 c. almond flour
3/4 c. tapioca starch
1 tsp. baking soda
1 tsp. flax meal (or xanthum gum)
1/4 tsp. salt
1 c. dairy free “buttermilk” (1 Tbsp cider vinegar mixed with 1 c. milk substitute)
1 tsp. vanilla
1 Tbsp. cocoa

Frosting Ingredients:

1 can coconut cream (Not coconut milk, coconut cream. If you don’t have access to coconut cream, see direction below.)
1/4 c agave necter/honey/yacon syrup
1 tsp vanilla

Frosting Instructions:
(Make the frosting first, since it needs to sit in the refrigerator).

1. Take a can of coconut cream, and scoop it into a bowl. Make sure you only get the thick cream, don’t mix in any liquid. Whisk in the sweetener and vanilla until blended.

**If you only have access to coconut milk, you can still make the dairy free custard. You just at least 3 cans of FULL FAT coconut milk. The cream will rise to the top, so when you open the can, scoop out the more solid cream. Leave the liquid, and save it for another recipe. Do this with all 3 cans, and you should have enough cream to frost the cupcakes.

2. Using a electric blender, beat the coconut cream until well blended, and it forms little peaks.

3. Put it in the refrigerator. The longer it cools the better, as it will form a thick, custard like consistency. (It will melt when heated, so do not frost warm cupcakes.)

Baking Instructions:

1. Preheat the oven to 350 degrees F.

2. Use an electric mixer to cream the oil, sugar, vanilla stevia and blended fruit. With the mixer still going, add one egg at a time and beat until the eggs are thoroughly incorporated. (This step creates an emulsion that holds the batter together)

3. Mix all of the dry ingredients together in a separate bowl (including cocoa). Make sure they are well mixed. I usually whisk the flours, but it’s even better if you can sift them.

4. Add the flour to the wet mixture in 3-4 parts. Alternate the flour with the “buttermilk” (almond milk and apple cider vinegar). You should begin and end with dry ingredients, and make sure to mix in everything completely before you add the next part. (If you were to start with the liquids the emulsion would break.)

6. Pour the batter into a greased cupcake tin. (Or, you can use silicone cupcake molds. I like them better. They take up less storage space, they’re easier to get the cupcakes out whole, and you don’t usually need to grease them.) Bake at 350 degrees F for approximately 25-30 minutes. (If it’s done, a toothpick stuck into the middle of a cupcake should come out clean.)

7. The each cupcake has cooled completely, frost with Coconut Cream Frosting.

How much protein an athlete really needs

Posted on December 14, 2012 by rachelbrowning

Working in the fitness world, I hear A LOT about protein. I hear the whole gamete…”I need x amount of protein every day or I’ll lose muscle,” or, “Vegetarians could never build muscle,” and “I can’t have a single meal without protein!” There are grains of truth to some of these statements…but let’s look at this scientifically, to see how much protein a person really needs, and where they can get it from.

What foods contain protein?

The short answer: almost all foods! Or, at least they contain a partial protein. Almost all have some of the 9 essential amino acids that make up a complete protein. Some foods make up a complete protein-which means they contain all 9 of the essential amino acids. Complete proteins include: Meat, dairy products (cheese, milk, etc), eggs, and soy.

Although other foods are “incomplete” on their own, they become complete when they are combined with other foods. And you don’t even have to combine them in the same meal. Our body holds onto amino acid stores all day, so if you eat complementary proteins in the same day, they will form a complete protein. And our body doesn’t discriminate whether it’s a plant or animal source…a complete amino acid chain is a complete protein, no matter what the source.

My favorite protein powder mix.

Can a person have too much protein?

Definitely. In fact, the average American has too much protein in their blood instead of too little.

What are the effects of too much protein?

There are many negative effects to an overage of protein if the system. Here are some of the main problems:

Calcium Deficiency: High consumption of animal protein can lead to low calcium levels. This can eventually lead to osteoporosis, or low bone density.
Ketones: When the body is starved of carbohydrates, and is using fat and energy for fuel, it goes into a state of ketosis. This can cause glucose intolerance and insulin resistance, which can lead to bigger problems.
Kidney Problems: When the body is in ketosis, it enters into a state of dehydration. Also, the calcium imbalance (from excess urinary calcium) can lead to kidney stones.
High instance of Free Radicals: Too much protein in the blood equals a larger amount of free radicals, which reek havoc and can lead to many diseases.
High Blood Acidity Levels: A high level of acidity in the blood can actually lead to a difficulty in keeping muscle mass. (The opposite of what most athletes desire.)
Higher Chance of Disease: I tried, and tried, and tried to find a study that shows the opposite of this. But every pier-reviewed study that I’ve ever found shows that in increase of animal protein consumption equals a much higher rate of disease. There’s a much higher (like, 50% higher) rate of diabetes, heart attacks, stroke, and even appendicitis.

How can I tell if I have too much protein?

There’s a variety of ways…the easiest is to get blood-work from your doctor. If your blood protein levels are above normal, and/or your calcium levels are low, you probably get too much animal protein. (It’s really really hard to overdoes on protein from vegetable sources.)

The Anthropology of It

There is a evolutionary reason why humans can easily extract protein from plant sources. In the past, before refrigeration and grocery stores, we had to hunt and gather all of our food. Hunting takes a much larger amount of energy expenditure than gathering. (It burns more calories, takes more time, and often takes more tools.) Also, there was no guarantee that the hunters would be successful. Often hunters came home empty-handed. Also, people did not hunt every day. Most of our ancestors spent a lot of time relaxing, preparing food and weaving. Hunting took a large effort to organize and orchestrate. The majority of indigenous tribes only went hunting once a month or so. Many tribes only ate animals even less than that, or would only eat tiny pieces at a time. Animal are scarce at high altitudes, in the planes, or in dry areas.

Therefore, since meat was not a guaranteed source of protein, our bodies are evolved to extract protein from plant sources. And guess what the most common form of animal protein was/is in indigenous tribes? Bugs!!! So if you really want to “eat like our ancestors,” you can make yourself a hearty plate of grubs and grasshoppers. Yum yum yum…

This is my own photo from a visit to Thailand. A whole assortment of roasted insects!

How do I know I’m getting the right amount of protein?

It’s actually pretty simple: Eat a variety of foods in every meal! Eat a variety of food groups (different vegetables, fruit, nuts, seeds, legumes, fats, etc), and a variety of colors! As long as you keep your diet varied and healthy, you should get plenty of protein. Also, the quality of food determines the quality of your protein. Dairy from grass-fed cows will be better than dairy from grain-fed factory farm. Organic, colorful corn is far better than GMO yellow corn from mono-cropping. So get your fill on whole, healthy foods, and you should be on the right track! And yes, you can still gain plenty of muscle and keep your explosive strength.

Detox Your Liver for Vitality

Posted on November 28, 2012 by chaseheiland

Your liver is frequently under appreciated, yet is one of the most important organs in your body! The liver has hundreds of different functions, two of the primary being to store vital nutrients for your body and to filter and breakdown chemicals that would otherwise be harmful to our bodies. As our world has become more industrialized, we are now more commonly exposed to both natural and unnatural substances that our livers must filter. These substances can come from a variety of sources, be it chemicals (pesticides, industrial chemicals, solvents, toiletries etc.), drugs and medications, or poor diet (including alcohol, caffeine, and sugar). Exposure to these substances can lead to your liver being overburdened, and an overburdened liver can lead to chronic fatigue, allergies, improper digestion of food, body aches, headaches, brain fog, depression, and fatty liver disease. Some, including myself, argue that an overtaxed liver will result in a toxic body, promoting the ideal environment for almost all chronic diseases and disorders!

There are a number of options to consider when it comes to finding a protocol to help detoxify and cleanse your liver. Some protocols are more extreme than others, so always choose the option you feel most comfortable with. Small changes in your lifestyle can have a dramatic effect on how you feel and your quality of life. That being said, some of the more ‘extreme’ options can be more effective than other ‘less extreme’ options.

Diet and exercise are the foundation of a quality life and is one of the most important protocols for keeping your liver in tip-top shape. Processed foods lack essential nutrients your body requires to function optimally — this includes allowing your liver to work its magic and keep your body clean! Additionally, most processed foods contain preservatives in the form of chemicals, which put a great strain on your liver to eliminate. Usually, they also contain sugar, another substance your liver must eliminate. Keep your foods as simple and whole as possible to provide yourself with the most amount of nutrients, and test yourself for food intolerances and allergies — these foods can put an enormous strain on your entire body, not just your liver. Be sure to include high quality fats in your diet, such as olive oil, coconut oil, or even butter! Your liver works in conjunction with your gallbladder, the organ responsible for digesting fats. If you give your body the proper fats it needs, your gallbladder will release bile for digestion. The magic is that bile is actually created from the toxins your liver removes from your body! Limiting or eliminating alcohol, caffeine, and sugar consumption will also take tremendous strides in detoxifying your liver.

Milk Thistle

Herbs and cleansing foods are another facet to consider to detoxify your liver. Milk thistle is one of the most well known and well researched herbs when it comes to aiding and cleansing your liver. It contains numerous antioxidants and compounds that not only help your liver function more optimally, but also help prevent your liver from absorbing any dangerous compounds it filters while it works. Two other herbs include artichoke and dandelion, both which have been used for thousands of years to promote better digestion and aid the liver. These three herbs can be found at health food stores in whole, capsule, or tincture form, and are frequently placed together in various tonics. Adding specific foods known to help cleanse the liver can also be a great asset to liver detox. Such foods include dark leafy greens, including the three herbs above in their whole form, other green vegetables (such as cabbage and asparagus), garlic, turmeric, citrus fruit, carrots, beets, and apples in their various form. Apples contain two important substances for helping to detox the liver: pectin, a form of soluble fiber, and malic acid, which can help fat digestion and help break down gallstones in your gallbladder.

Dandelion

Liver cleanses and fasting are the more ‘extreme’ methods of detoxifying your liver, and different variations can also be more ‘extreme’ than others. Such variations can include the olive oil liver cleanse, coffee enemas, apple juice fasting, vegetable juice fasting, and water fasting. Each of these techniques deserves their own post, as each requires its own unique protocol while being conducted. Look for a series of upcoming articles beginning this week, starting with the olive oil liver cleanse!

Surf, Yoga, and Wellness in Peru! Announcing an Encompassing Health Getaway

Posted on November 23, 2012 by rachelbrowning

Encompassing Health is teaming up with Paleo Yogis to bring you an AWESOME life-changing event. This 7 day retreat will be filled with yoga classes, surf lessons, wellness talks, ziplining, and all-around fun. We will spend 7 days on the coast of Northern Peru, this January 7th-13th, 2013.

You will not find a more affordable all-inclusive retreat. (All-inclusive pricing starts at $750 USD!) There will be lodging within walking distance of the beach, with a private hammock and swimming pool. You will eat freshly cooked food by a professional chef-delicious, healthy, and catered to your dietary needs. Every day will bring a different adventure we practice beach yoga and workouts, relax with Yin Yoga and yoga therapy ball massage, learn about subtle energies and the importance of colorful vegetables.

The early-bird ends soon, so register right away! The full details, pricing matrix, and travel info can be found in “Peru Yoga and Surf Retreat” tab above. Please feel free to contact us with any questions!!!!
I will see you in Peru….

Cinnamon Roasted Butternut Squash

Posted on November 16, 2012 by rachelbrowning

Cinnamon Roasted Butternut Squash

As you may have noticed, I never tire of squash, so autumn has been full of great meals. This recipe is incredibly simple, but satisfying and tasty. Squash is a good, dense vegetable, so it can take the place of a less healthy dish while filling your body with important micro-nutrients. Cinnamon is a “warming” herb, so it’s perfect to make you feel more cozy during the cooler months. (And as a bonus, cinnamon even assists in blood-sugar regulation. This gives me an excuse to add more of it.) Add a side of sauteed kale and cranberries, and you’ve got a balanced fall meal.

Ingredients:

1 small or medium butternut squash, cut in half.
1/4 cup maple syrup or honey
3 tablespoons coconut oil or olive oil
1 teaspoon ground cinnamon
Butter or Earth Balance (optional)

Directions:

Preheat the oven to 400F. Oil the cookie sheet or baking pan, and pour 1/2 cup of water in the pan. Cut the butternut squash in half. Scoop out the seeds and discard, then place each piece face down on the pan.

Cook for about 30-45 minutes; it is cooked when you can pierce it with a fork. Take the squash out of the oven, and using a tongs, flip each side over. Once the squash is face-up, drizzle honey over each piece. Sprinkle cinnamon over the honey, be as generous as you want. If you want to use butter (or butter substitute) place a couple pats of it on top of each piece. Place it back in the oven, and cook an additional 10-15 minutes, or until golden brown.

Remove the squash from the oven, and wait for it to cool a little. Cut each half into 3 pieces, and serve warm. You can always add more cinnamon in the end!

Why You Should Own a Foam Roller

Posted on November 12, 2012 by chaseheiland

You’ve probably seen a foam roller at the gym or a chiropractor’s office, but did you know they’re one of the most versatile and practical tools for preventing and relieving injuries? While foam rollers are most commonly used in the realm of sports (such as strength, conditioning, and other athletics), they’re one of the most beneficial and affordable tools you can own for relieving vast array of bodily ailments.

High density foam roller Foam rollers are overly simplistic in their design, and their names aren’t misleading. Foam rollers are typically 3 feet long cylinders made of — you guessed it! — foam. By utilizing your body weight, you can manipulate the roller and yourself into various positions to help stretch and massage your entire body. While this can be very important for athletes, it is also important for the average person. Think of how many people (maybe even yourself) that have chronic low-back pain, upper-back pain, neck or hip pain, or even sciatica. Many of these symptoms can be mitigated, if not completely relieved, by using a foam roller regularly. Foam rollers are unique because they help you manipulate fascia, the substance around your muscles that forms into knots. Fascia can be slightly manipulated through stretching, but other than receiving a massage, foam rollers and other similar devices are the only way to relieve fascial knots. It is these fascial knots that lead to the many pains we see so regularly; by working them out regularly, you’ll see a tremendous benefit in your body.

Preventing and relieving common injuries was one of the primary reasons foam rollers were invented and have become so widespread in the fitness world. For example, many athletes, especially runners, have injuries and pain in their IT band. By using a foam roller regularly, rolling on your side from your hip to your knee in this particular instance, you can help to relieve the fascial knots that develop. Sciatica is a common ailment that deals with compression in the sciatic nerve in the leg — performing similar motions on the foam roller can help to relieve this compression. Even if you don’t yet have injuries, frequently utilizing a foam roller will help stretch out fascial knots before they become and injury or painful.

Increasing your flexibility is a key benefit of using a foam roller, and is another component of why foam rollers will help to prevent many injuries and pain. Many of those common ailments (upper and lower back pain, neck and hip pain, etc.) are caused by lack of flexibility or tight muscles. For example, many cases of lower back pain are caused by having tight hamstrings or hip flexors — which can be caused from athletic training (such as running or strength training) or even from sitting or not moving for prolonged periods of time. Running your hamstrings along the roller and perching your hips on the roller so they are elevated will help relieve these common ailments. For upper back pain, you can lay on your back and place the roller behind your heart. Flexibility is a key component of overall health that is frequently overlooked — have a protocol that helps build and keep your flexibility is important for longevity.

Rolling helps you de-stress. Nearly all the benefits we know we get from receiving a massage we also receive from rolling frequently on a foam roller. When we get stressed, be it from a hard day at work, exercise, or from emotions, we tend to tense our muscles in key areas — the areas where we ‘hold our stress.’ Using a roller helps to relieve that tension before it becomes too painful or leads to an injury. Additionally, relieving any tension in your body feels wonderful! It’s a great way to get a natural high.

We will have a series of future articles and videos regarding specific stretching and movements to utilize on the foam roller, especially regarding specific ailments. For now, I’d suggest investing in a foam roller and experimenting with it to find what works best for your body. Foam rollers typically cost around $25, and the benefits you’ll receive are tremendous for so little! If you have access to a roller at the gym, use it every time you go. Your body will thank you!

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