Recipe: Baked Blueberry Crisp

Gluten-free, dairy-free breakfast crumble

A delicious way to start the day — or end it! And I imagine it would be a fantastic heathy dessert as well.

This is a quick and easy post-workout recipe – full of healthy fats and a variety of carbs to help refuel your glycogen stores. And I plan to play with it, to try adding in even more protein. I have used plant-based protein powders in the past with baking. Maybe try that instead of almond flour, or add a plain collagen protein mixed in with the thawed berries.

Additional versatility: You could swap out the frozen fruit, or the nut type. Add ginger or other spices as well! Mango, ginger? Strawberry mint? The possibilities seem endless!

On a side note, I did mix in 1 scoop of plain Vital Proteins Collagen Peptides into my serving today, and stirred it into the mix. Fantastic! No change in the taste or texture, but a beautiful extra 10g joint-healing protein in my breakfast. I still need to try mixing it in at the beginning, and seeing how it cooks. But I imagine wonderfully!

As the recipe stands, it contains:

  • 8 servings
  • 500 cal
  • 7g protein
  • 31g carb
  • 36g fat
  • 6g fiber

Baked Blueberry Crisp

  • Servings: 8
  • Difficulty: easy
  • Print

Ingredients

  • 5 cups frozen blueberries, thawed
  • 1 1/2 cups rolled oats, Gluten-Free
  • 1 1/4 cups chopped pecans or walnuts
  • 3/4 cup almond flour
  • 3/4 cup coconut flakes (no added sugars)
  • 1/4 tsp salt
  • 1 tsp cinnamon or to taste
  • 1/3 cup avocado oil
  • 1/2 cup real maple syrup

Directions

  1. Thaw blueberries beforehand
  2. Preheat over to 350 F
  3. Spray 8″x12″ baking dish with coconut baking spray or a little extra oil
  4. Spread blueberries into dish
  5. In separate bowl, combine remaining ingredients and mix into a crumble
  6. Top the blueberries with the mix
  7. Bake for 25-35 minutes until top is golden brown and firm. Can turn on the broiler for last 3 minutes if desired for a little extra crisp.
  8. Enjoy!

Quick Produce Prep

One of the most common concerns I hear when I work with clients is TIME.

No one thinks they have the TIME to be healthy.

And I hear ya! It can be difficult, but I believe 100% that it’s worth it.

There’s a common saying: 

“Those who don’t make time to be healthy now will have to make time for being sick later.”

I know it’s easy to be a procrastinator (I lost track of how many all-nighters I pulled during school!) but future health is important. And health NOW is important, too.

Here is my Tough Love question:

why are you choosing to not prioritize the health of your self and your household?

Before you get offended, and huff “I DON’T have a choice!” let me elaborate:

We all have to determine what we do with our 24 hours a day. Every choice we make is because of what we choose to prioritize, and every choice create outcomes we have to accept.

And sometimes, we choose to prioritize taking care of the kids, or catching up on sleep, or getting another project done. So we choose to put meal prep or cooking lower on the list.

And if that is your choice, that is fine! We all have to determine what is important. I just ask you to honestly examine your list, and consider that the overwhelming majority of people find they have MORE energy to accomplish more if they dig in and get their eating under control. It pays off in the long run.

But if you can say you’ve sat down and assessed, “I choose not to take time to prioritize cooking/shopping/healthy habits because I believe these other items are more important,” then that is your truth, so embrace it and focus on what ARE your most important things.

Because the ultimate reality is this:
You DO have a choice. You will always be choosing one activity over another in that time block. And every choice means we prioritize one thing, and sacrifice another. So whatever you decide, own it. But be honest about it as well. And be sure that choice aligns with your goals, otherwise you may never reach them.

But perhaps you can make just a FEW small changes, even if not full meal-prep overhauls. Because Making time for health now will help with your stress, your mental clarity, and your mood.  You’ll feel better, think better, and look better!

Planning ahead is key. Making it a normal part of your routine can happen with patience. Every weekend, I take a few hours to hit the grocery store (WITH a list!) or curb-side pick-up; and then on Sunday we bulk prep a handful of staples for the week.

Produce is especially important to have ready. Fruits and veggies are so critical to health. And I find a lot of people are willing to snack on them, they just don’t like taking time during the day to wash and prep them. So when you get back from the store, take even a small chunk of time to wash off some berries, wash apples, skin a few carrots, and slice some celery sticks (or whatever your snacks of choice are.)

Just a small chunk of time one day, and you’ll have nutrient-packed, antioxidant-rich snacks ready for days! 

Another thing I like to prep is one big salad to pull from all week. My salad base could be something like 1-2 heads of romaine lettuce, 5+ sliced carrots, and a little tub of sprouts. I also chop up other veggies and store them separately, so I can pick and choose each morning as I put together my salad lunch. So, depending on my mood, I may pull from a tub of chopped radish and cucumber, sprinkle on some crisp red onions, tear up some other fun greens like kale or collard, or maybe even dice up an apple for a sweet variation. But I make sure it’s all washed and prepped on Sunday so that I can whip together my salad in no time flat each morning.

QUICK TIPS FOR QUICK EATS:

*PRE-CEALN: Wash off any produce you buy so it’s easy to snack on later. I love to have my cleaned apples and pears on hand when I’m on a short break and my appetite is raging, tempting me to binge. There’s no excuse when there is clean, sweet food ready for me!  Then the crave monster quiets down, and I can go ahead and make my healthy meal.

*PRE-PORTION:  Put small amounts of various foods in snack bags so you can toss them in your lunch later or grab as a snack: carrots, bell pepper slices, broccoli, or celery will all keep for most of the week in the fridge.  Or you can keep small container of nuts or nut butters, dried fruit, or trail mix ready and pre-portioned so you don’t over do it.

*PORTABLE PRODUCE: Keep a supply of transportable fruits: oranges and bananas come “pre-packaged” in their peels for easy travel.

*FREEZE IT: Slice up a just-browning banana, zip-loc it, and toss it in the freezer: this is a great addition to any smoothie you may make to get that extra kick of potassium and make it cold and thick. I always over-stock on bananas at the store, because I know they’ll never go bad. Salad greens like baby spinach also freeze easily for future smoothie breakfasts, and broccoli can be used later in soups or stew.

Well, tomorrow is Sunday, so give it a try!  I know I have a date with my kitchen!

Gutsy Guest – Stephanie Shaw

𝗔𝗿𝗲 𝘆𝗼𝘂 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗶𝗻𝗴 𝘁𝗼 𝗳𝗶𝘁 𝘆𝗼𝘂𝗿 𝗵𝗲𝗮𝗹𝘁𝗵 𝗮𝗻𝗱 𝘄𝗲𝗹𝗹𝗻𝗲𝘀𝘀 𝗶𝗻𝘁𝗼 𝘆𝗼𝘂𝗿 𝗽𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝗲𝘀?

In today’s Gutsy Gals Gutsy Guests episode, I talk with Stephanie Shaw, founder of Leigh & Ollie – a lifestyle and nutrition coaching company that helps executive divorcees find the time to prioritize themselves again. Not only does she help you reach your health and weight goals, but also boost your energy and renew your confidence!

Stephanie and I discuss some tips for mindset and self-care, when you feel like you have no time. Even one word a day can start to shift your life!

Follow Stephanie on Clubhouse @StephanieShaw to get an invitation to her 4-part series in May: 𝘗𝘩𝘺𝘴𝘪𝘤𝘢𝘭, 𝘔𝘦𝘯𝘵𝘢𝘭 𝘢𝘯𝘥 𝘌𝘮𝘰𝘵𝘪𝘰𝘯𝘢𝘭 𝘗𝘢𝘯𝘥𝘦𝘮𝘪𝘤 𝘙𝘦𝘤𝘰𝘷𝘦𝘳𝘺. Each week she and breath work coach, Alex Nashton, will bring you experts in the area of sleep, burnout, resilience, and how to build confidence post 2020.

Website: http://www.leighandollie.com/
Instagram: http://www.instagram.com/leighandollie/
Facebook: https://www.facebook.com/leighandollie
The Switch Podcast: http://www.leighandollie.com/podcast

All Gutsy Gal Episodes: https://dublindietitian.com/gutsy-videos/

Gutsy Gals Ep 11: Covid Long Haul

💥Thoughts on Covid root cause, and Long Hauler research and theories. 

In this episode, Andee and I discuss:

  • Some of the numerous ways Coronavirus manifests in different people
  • Some of the potential underlying ways the virus is targeting such a wide variety of organs and body systems
  • Improvements in testing and false negatives
  • Then we wind down to show what some research is shedding light on, regarding long haul syndrome, and what theories we have about potential mitigation strategies you can look in to, to try support your body’s natural balance and health and ease symptoms.

I personally would prefer trying food and lifestyle as medicine than new drugs until more is known and more side effects can be understood.

EDITOR NOTE: Why no one can claim to “treat” or “cure” Coronavirus or other diseases. But we may be able to “support your ability to feel better.”

It’s a technical, legal semantics issue.

Listening back to this recording as I was getting ready to upload, I realized that I don’t think our starting topic for this episode was laid out quite as intended.

So I want to make sure I’m clear… no one “KNOWS” how to fix Covid Long Haul Syndrome at this time… but when I say functional medicine practitioners “cannot ‘treat’ you” I mean that in a semantics way. We are not allowed to SAY that we can “treat” anything. Only doctors have that legal term to use.

We have to use phrases such as “support your body functions” or “help try to ease symptoms.” But that does not mean that I want to push anyone away from seeing out functional medicine help – quite the contrary! Find a great medical team that includes integrative and functional practitioners! By supporting the body, organs, nervous system, adrenal glands, immune health, metabolic systems, and more we CAN get you feeling better without drugs!

My point was that, while I’m not legally allowed to tell people I can “cure” them, I have been able to get people off of medications in the past (PPIs, insulin, pain killers, anti-depressants, sleep aids, etc.) So you can call that what you like, but I’m not allows to say we “cured” diabetes or “treated” GERD. It’s all in the semantics But the end result is still amazing, and I just have to legally say “we supported your body’s natural blood sugar regulation, pancreatic function, digestive abilities….” And so forth.

I believe this is an important distinction to understand.

So what does that have to do with our Covid talk here today?

That no one can guarantee a cure right now, technically due to the newness of Covid-10, and legally due to semantics rules.

That does mean be careful of empty promises; but also be aware that there may be genuine help out there using different terminology because our hands (and mouths) are sometimes tied.

STAY CURRENT, KEEP SEARCHING, STAY EMPOWERED TO TRY TO RECLAIM YOUR HEALTH!

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Gutsy Gals Ep 10 – Back To Basics for Healthy Eating. Part 1

BACK TO BASICS: PART 1 with Gutsy Gals!

What IS “healthy eating” and what IS “inflammation”?

Let’s explore!

Andee and I go on a virtual tour of the grocery store to help start explaining what we mean by “healthy, whole foods” and pitfalls to watch for. We don’t hit all the aisles, but join us as we start with:

  • Whole foods vs “Edible Food-Like Substances”
  • Plate portioning
  • Produce and organics
  • Don’t our bodies detox themselves?
  • Meat, poultry, deli meat, and subgroups
  • Fat-free vs full-fat dairy and when to pick which
  • Saturated Fat and Coconut Oil
  • Fish and Mercury
  • Starches (whole grains, starchy veggies)
  • Gluten
  • Touch on Spices and OIls

And then we tie it in to how “inflammation” works for and against the body – why this matters, and why healthy eating matters!