November Thanks

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Greetings! I hope this letter finds you well.  I know many have suffered extreme loss recently due to the Superstorm Sandy. I encourage those that can to please make a donation to the Food Bank in NYC. They do so much year around and right now with the holiday season approaching they are in even more need of our generosity.  November is the start of the crazy holiday season.  I want to take a moment to truly reflect on how blessed we are. What are you thankful for? Can you come up with 30 things in the next 30 days?  I would love to hear them!  I will be putting together a compilation of Thankfulness and would love to add yours! Inspire me. Please email me your lists! 30 Days of Thankfulness What are you thankful for? If you receive this letter and are able to read it that means you have access to electricity, computers, smartphones, etc. We have so many things to be thankful for.  Every morning when I wake up I thank the universe for all that I have been blessed with. So in the spirit of the holiday season I have taken my attitude of gratitude a step further and everyday on     I am posting something I am thankful for till the end of November.  Every morning as I sit down to think about what I am thankful for I realize how truly blessed I am.  Why is it so important to have an attitude of gratitude? Dr. Martin Seligman has discovered that positive psychology enhances happiness and you can actually spike your happiness levels.  By being thankful you will actually be happier.  What are some of the things I am thankful for?  I have shared some of my posts from earlier this week on my blog in this great article about the gratitude. Get Slow In the hustle of the season it seems every rushes through their days.  Instead of rushing through another season try a different approach this year. Who doesn't feel as if there aren't enough hours in the day? We rush through the day, running here and there, and end up exhausted. Somehow these days full of duties, obligations and busyness have begun to build up and become our lives. We spend our time doing things we don't really want to do, yet feel we should. We've come to believe that being productive and crossing things off our to-do list is the ultimate goal. The truth is, life on Earth is a brief gift, and our time is too precious to be used like this. If we want our lives to be balanced and healthy, we need to lessen our load and increase our down time. This means planning less in a day, prioritizing those things that make our hearts sing and de-prioritizing those things that are not imperative. If we must accomplish many things each day, we can still change the quality with which we do things. How can we transmute that sprint to the train into something delicious instead of the usual gripping and tightening experience? Where can we find ease in the midst of stress? How can we cultivate the art of going slowly? Take a few moments before you climb out of bed in the morning to remember your dreams and to think about what you want from the day.Leave your watch on the bedside table. Take the scenic route. Sit for a moment with your eyes closed when you start your computer. Check email only twice a day. Don't pack your schedule so tightly that there's no time for a short walk. Light candles before you start to cook dinner. Add one moment here and there for slowness; it can be done simply and will have a profound effect on your well-being. Adapted from an article by Marco Visscher & Jay Walljasper, Ode Magazine, Issue #15, www.odemagazine.com Need help getting SLOW this season?  Want to get ready for the holiday season in the right way? I would love to discuss your goals and dreams with you! Call me for a consultation at 561-578-9492 or email me fitchicmelissa@gmail.com Sincerely, Melissa Binkey Healthy Healing Habits Food Focus:Fats and Oils Not all oils and fats are created equal. Heavily processed, hydrogenated, "trans" fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly. Our bodies also need fat for insulation and to protect and hold our organs in place. A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth. When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold. There are many sources of healthy fats and oils: For sautéing and baking, try butter, ghee (clarified butter) or coconut oil because they do not break down when used at high temperatures. When sautéing foods at moderate temperatures, try organic extra virgin olive oil. Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces

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Grain-Free Pumpkin Bread French Toast

Grain- Free Pumpkin Bread French Toast 

(Paleo)

I have been in the Autumn spirit ever since my trip to New York City recently.  I love Autumn and the vegetables that come from this time of year are my favorite!  I am always looking for ways to incorporate them into my diet!  The air this morning is crisp and cool and I have a heavenly glimpse of what I miss most about this season.  I remember bonfires and hay rides.  I took my daughter to the apple orchards when she was young and we would carve pumpkins every Halloween.  Unfortunately in Florida this season in easily missed so I am always looking for ways to bring back those memories.  Some of my favorites things to make include pumpkin butter, pumpkin pancakes, roasted root vegetables, and roasted beets.  So this time I have decided to upgrade an old classic favorite: French Toast.  

As a Health Coach there are some food rules I have come to follow in my journey to better health and healing myself from hypothyroidism and adrenal fatigue.  The number one food rule is USE REAL FOOD!  I stay away from processed foods and that means when I bake I don't use processed sugar and I also prefer gluten free or grain free flours.  I recommend to all my clients to eat whole foods, but everything else is very individualized. One person's treasure can be another person's poison.

So this wonderful recipe comes from wanting something yummy for breakfast but different.  First you have to start with the PUMPKIN BREAD, you can find this recipe on my website but I will show you it quickly here!

To make the Pumpkin Bread mix the almond flour, coconut flour, cinnamon, nutmeg, cloves, ginger, and baking soda till fine without any lumps.  In a separate bowl whisk the eggs, pumpkin, coconut milk, coconut oil, and honey. Slowly add the dry ingredients into the wet and incorporate until smooth and creamy. Pour in oiled bread pan and bake for 45 minutes at 350.  Get my recipe here : Pumpkin Bread Paleo

Pumpkin Bread French Toast

Prep Time: 5 minutes

Cooking Time: 10 minutes

Ingredients:

4 Slices Pumpkin Bread

2 Eggs

1 tsp Vanilla

Dash of Cinnamon and Nutmeg

Coconut Oil

Maple Syrup

Heat griddle or skillet to medium heat. Lightly oil with coconut oil. Add 2 eggs to a flat dish and beat till fluffy.  Add vanilla, cinnamon, and nutmeg.  Place pumpkin bread in egg mixture and allow to soak then flip over to cover both sides.  

Place pumpkin bread on griddle and fry.  Each side should be be left for several minutes before flipping over.

Serve hot topped with pure Maple Syrup for a decadent, yet healthy alternative to sugar loaded French Toast!  Love these recipes and want to learn more?  I offer one on one health coaching, group programs, cooking classes, and workshops.  Call me for a consultation at 561-578-9492 or visit my website Healthy Healing Habits