Tag Archives: personal nutrition

Crispy Kale Chips

2 Replies

Crispy Baked Kale Chips

Not only does this snack satisfy cravings for crispy and salty foods, it’s loaded with nutritional value such as Vitamin A, K, Fiber and Folate.  Baked Kale Chips are low in carbohydrates and high in fatty acids.  They are a great movie snack or replacement to potato chips.  Serve them as a side with soup or a sandwich and get your friends talking.

The secret to Crispy Kale Chips is clean leaves and  the removal of the large vein that goes down the center of each leaf. Start with fresh, Organic Kale and wash it well. I suggest getting a large bowl of filtered water, adding 7-10 drops of Grapefruit Seed Extract and letting your leaves soak for 5-10 minutes.  Kale is a super hearty Cruciferous Green and can handle the submersion bath, you will be surprised at the amount of sand in the bottom of your bowl.  To avoid coating your clean leaves with the sand again, remove them from the dirty water with your hands or tongs opposed to dumping them into a strainer; place the leaves on a clean cloth and air dry completely.

Using kitchen shears, fold the clean and dry Kale in half length wise and cut the center vein out.  Rip the remaining side leaves into 2-3 inch squares.  The larger the better since these shrink upon baking. If the Kale you are using has small leaves, you many not need to rip them all.  Put your Kale squares into a large bowl and toss them with 2 tablespoons of Apple Cider Vinegar ; 2 tablespoons of room temperature, liquified,Coconut Oil and a pinch of Sea Salt per bunch of Kale. Place single layers of dressed leaves on an ungreased baking sheet (you will probably need to bake several batches if using two or more bunches of Kale).  Gently turn the leaves over after the first 10 minutes.  Bake for another ten minutes or until all of the leaves are golden brown, light as air and crispy.  Sprinkle with Sea Salt immediately upon removal from the oven and store in a paper bag up to three days.

Ingredients:

Serving Size – 2 bunches of Kale typically produces the equivalence to a standard bag of potato chips.

  • 2 or more Organic bunches of curly leaf Kale
  • 2 tablespoons per bunch “Bragg” organic apple cider vinegar
  • 2 tablespoons per bunch “Garden of Life” coconut oil
  • Pinches to taste approx. 2 tablespoons per bunch sea salt

Tropical Ceviche

3 Replies

After returning from Zihuatanejo Gurrero, Mexico in June, I have more passion than ever for embracing an organic lifestyle.

While taking in the view along Playa la Ropa, it was hard to miss the beautiful local people exuding a glowing love for life.

It was the sunshine, waves, palm trees and environment that offered nothing but the freshest foods on earth that inspired me to create these tropical recipes for you.

“Tropical Ceviche”

1 medium Papaya (2 cups)

2 large Mango’s (2 cups)

1 small pineapple (1 cup)

4-5 Key Limes (1/4 cup fresh squeezed juice)

1/2 cup coconut water

1/3 cup unsweetened shaved coconut

Pour the lime juice and coconut water into a large bowl and whisk them together.  Chop all of the fresh fruit into pieces that are slightly smaller than “bite” size but bigger than “diced”.  Place all of the fruit chunks in your bowl and thoroughly coat them with the lime juice mixture.  Marinate 20-30 minutes, garnish with shaved coconut and serve chilled. For an adult version, replace the coconut water with Vodka and let the mixture marinate at least 1 hour before serving.

“Tropical Ceviche” as a main course

This recipe can also be modified to become a main course.  Simply marinate a couple of  Tilapia  fillets (or other similar white fish) in lime juice and a pinch of sea salt; cover and place in the refrigerator for a minimum of one hour, no longer than three hours.  The citrus from the lime juice will cook the fish and provide the addition of protein to this tropical dish. After marinating the fish, pull it apart into bite size pieces and fold them into the mixture.  To garnish this dish as a main course, replace the shaved coconut with chunks of avocado and fresh Cilantro.

Personalized Nutrition

personalizednutrition

As a Certified Nutritional Consultant and First Line Therapy Lifestyle Educator, I understand that changing your eating habits is not an easy task. This is made that much more difficult by the demands of a job and family. It is hard to break from a bad habit, when that habit enables you to save time or is just made easier because of familiarity. Equally important in changing poor nutrition and eating habits is to replace it with proper nutrition and good eating habits. It does no good to move from one poor habit to the next.

My goal is to help you change your lifestyle to a healthy one. It is a Therapeutic Lifestyle Approach, which incorporates a multi-pronged approach.

4parts

Although many of the Therapeutic Lifestyle Plans are offered only through the Fort Worth office. The Therapeutic Life Style plans or portions of the plans may be adjusted to suit non-residents, who would like to work together via telephone and internet. Similarly, those with access to the Fort Worth office will find that they have options in designing a lifestyle approach. I have put together some list of the most popular packages that I offer, of course, even these can be customized.

options1

moreoptions

One of the core services that I offer is weekly menu planning. These meal plans lay out what you need so that it also assists you with grocery shopping. Meal plans are based on numerous factors, including the amount of caloric intake, as well as information the information that you provide. Here is a sample meal plan for one week.

menu

Contact Us if you have any questions or to get an estimate for your personalized program.

Breaking the Cookie Cycle

Do you find yourself in the vicious cookie cycle.   When sugar calls, are you at its mercy?  When you are in the habit of eating cookies or other high Glycemic index foods, you can create physiological reaction that creates cravings for more poor nutritional choices.  Find ways to break the vicious cookie cycle and eat healthier.

cookiecycle

In addition to meal planning, we have several options that may help beat your addiction, so that you can beat the cookie cycle.

Tired of the same results?

35 Replies

Welcome!

welcome2

officeThank you for visiting.  The intention behind my services and this website is to help create the well being you deserve and are capable of obtaining. I strive to aid my clients  in the reversal of chronic pain and disease that is caused by living in this toxic, modernized, environment.

Personalized and nutritionally valuable meal plans, grocery shopping field trips, private chef services and “whole food” cooking classes , are just a few of the beneficial resources  available here.

Massage Therapy is also available.  Beyond stress relief and relaxation, Massage Therapy stimulates the body’s natural immune system by promoting lymph flow.  Massage Therapy also improves joint flexibility, increases range of motion, promotes blood circulation, encourages tissue regeneration and much more.massage room

The services I offered are much different than today’s common medical approach.   My intent is to more clearly identify and overcome the cause of ill health.  Then, we work together to  improve total body function naturally by nourishing, balancing and revitalizing your entire body.  When this formula is  followed diligently, the technique is powerful, effective, and will reward you with improved health and function that is long lasting!

I look forward to helping you gain a better quality of life through nutrition, fitness, stress management through a simple exchange of information.   Learn more about Amanda Powers L.M.T, N.C.

Thank you again for checking out changingbadhabits.com.  Please come back  periodically for healthy recipes,  holistic lifestyle  tips and nutritional news that will help you achieve and maintain the lifestyle you deserve.