How to detect food myths like a scientist

How to detect food myths like a scientist

Part of the frustration around nutrition is that we read the ideas and theories of so many different influencers, bloggers, physicians, and nutritionists on every corner of the web. In addition, we see catchy and misleading advertisements trying to get our attention...
Understanding Your Metabolism

Understanding Your Metabolism

Do you know your metabolism well? Maybe you wish you could speed up your metabolism. There are plenty of gimmicks and so-called solutions out there promising to boost your metabolism and get you FAST results. But what does that really mean? Are we able to...

free resources

Looking for a community where you can get healthy food ideas?   Join our FREE FB group to connect with Well Balanced dietitians and like-minded health seekers. The Nutrition Know How For Your Well Balanced Life group was built specifically for those pursuing a...
Are you friends with your nervous system?

Are you friends with your nervous system?

The nervous system is at the heart of our daily experience and works in the background outside of our conscience awareness. It can shape the way we experience the world, including how we think and feel about food and our bodies. It also can affect our digestion, heart rate, and immune system.

You’ve likely heard of the gut-brain connection. Part of that connection includes the vagus nerve, which carries an extensive range of signals from the digestive system and organs to the brain and vice versa.

 
Image Source: https://www.nicabm.com/

Did you know there are 3 modes that your nervous system supports and will switch between throughout the day? According to the polyvagal theory, they are:

  • Safe and Social mode – feeling comfortable, connected, and safe in our environment
  • Fear or Flight mode – feeling anxious, threatened, fearful, or wary of surroundings
  • Shut Down mode – feeling dissociated, numb, disconnected, tired, shameful

All modes are helpful in some way for our survival, but as you can probably guess we feel and function our best in that safe and social mode.

A high level of stress/anxiety or unresolved trauma can make it hard to stay or get in the safe and social mode. This can make eating mindfully and being in tune with your body quite challenging.

That is one reason why your Well Balanced dietitians encourage you to build up your self-care toolbox. These activities often build resilience and support a calmer nervous system. It’s part of the mind-body connection that can improve your well-being, support a healthy digestive system, and make it easier to build healthier eating habits.

4 ways you can support your nervous system.

  • Listen to your favorite music while paying close attention to the lyrics and instrumentals.
  • Breathe in slowly to the count of four and release to the count of seven. Do this for 5 minutes.
  • Do some gentle stretching, even if it’s for just a couple of minutes.
  • Watch something funny.

Hungry for more info about your nervous system?

Double Zucchini Chocolate Muffins

Double Zucchini Chocolate Muffins

Healthy Balanced Snack Secrets

Snacks are so fun, aren’t they!? The best snacks are balanced, containing a carbohydrate plus some protein and/or fat. Snacks can also be a strategic way to get in more fruits and vegetables. Make these muffins as a delicious mid-morning or afternoon pick-me-up. You’ll be satisfying your sweet tooth and nourishing yourself with a healthy, balanced snack. If you want to hear more about the Well Balanced Way to snack, check out our workshop on Balanced Snack Secrets. 

Cooking with Chef Christy

In this episode of cooking with Chef Christy, I bake a delicious muffin that works as a wonderful, balanced snack. While it is not your normal super light and fluffy muffin, it IS very nutritious and fun!

Double Chocolate Zucchini Muffins

These muffins make the best Well Balanced Snack! They contain carbs, fat, protein, fruits and veggies. making them balanced, nutritous and delicious.
It's a great way to use fresh zucchini and strawberries which are abundant in the summer months.
Course Snack
Cuisine baked goods
Keyword dairy free, gluten free
Prep Time 10 minutes
Cook Time 25 minutes
Resting Time 10 minutes
Total Time 45 minutes
Servings 5
Author Well Balanced Nutrition

Equipment

  • food processor (helpful but not required)
  • silicone muffin cups
  • cookie/muffin scoop
  • muffin tin
  • mixing bowls (2)
  • measuring cups

Ingredients

  • 1 cup oats ground (or 3/4 cup oat flour) gluten-free if necessary
  • 1 zucchini (small) grated and dried (makes about 1 cup grated)
  • 1 1/2 cup strawberries chopped
  • 2 eggs
  • 1/4 cup almond butter or alternative
  • 2 tsp vanilla extract
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1/4 cup cocoa powder unsweetened
  • 2 Tbs coconut sugar
  • 1/4 cup dark chocolate chips

Instructions

  • Preheat the oven to 350°F.
  • Grind the oats in a blender to create a fine flour (or purchase oat flour).
    1 cup oats
  • Grate the zucchini, then squeeze out the excess water in cheesecloth (or chop in a mini food processor to save time).
    1 zucchini (small)
  • Chop the strawberries (use a food processor to save time).
    1 1/2 cup strawberries
  • Spray muffin tins with baking oil or use silicone liners.
  • Prepare the wet ingredients:
    In a large bowl: combine the strawberries, nut butter, eggs, and vanilla and stir to combine.
    1 1/2 cup strawberries, 2 eggs, 2 tsp vanilla extract, 1/4 cup almond butter
  • Prepare the dry ingredients:
    In a separate bowl: whisk the oat flour, cinnamon, baking soda, sea salt, cocoa powder, and coconut sugar
    1 tsp cinnamon, 1 tsp baking soda, 1/2 tsp salt, 1/4 cup cocoa powder, 2 Tbs coconut sugar
  • Add the wet ingredients to the dry ingredients, stirring until just combined.
  • Fold in the zucchini and half the chocolate chips.
    1/4 cup dark chocolate chips
  • Scoop the batter into 12 muffin tins, filling each about 3/4 of the way full (or completely full if using silicone liners).
  • Top the muffins with the other half of the chocolate chips.
  • Bake for 20-25 minutes, or until an inserted toothpick comes out clean.
  • Let the muffins cool for 10 mins in the muffin tins, then remove and let cool on a cooling rack for a few more minutes.

Video

Notes

Storing Options:

  • Store in the fridge for a week
  • Freeze for 1-3 months. To freeze, cool completely, and then place muffins in a freezer bag. 

 

Equipment Suggestions: