Meet The Detoxinista

Megan Gilmore known by her followers as The Detoxinista  loves her vegetables and includes them in every meal category from appetizers to main dishes and even in desserts like her Raw Cheesecake! I’ve been making her recipes and adapting some of my own based on hers since before the release of her first book. Everyday Detox in 2015. All of her savory soups (Carrot Ginger) and main meals (Quinoa Mushroom Burger) were a hit and the family ADORES her Chocolate Pecan Crumble Bars renamed as “Magic Bars” as well as the cheesecake that I’ve made some slight changes to make it stand higher.

The theme of her second book. No Excuses Detox, is so well laid out that I have been recommending it since the release in early 2017. She gives some basic nutritional advice, kitchen lifestyle and time-saving tips plus a Beginner Meal Plan and Shopping List. The recipes are all quick and easy to make (many is less than 30 minutes) plus budget friendly and noted $1.63 per serving for example although the Grahams all tend to eat a 2 serving size portion, so I often add more vegetables to a dish or double ingredients.

 

Most of the dinner and salad recipes are flexible and user friendly.  Baking is more of a “science” then an “art” so stay true to those recipes like the Morning Glory Snack Muffins. The Skillet Breakfast Hash has become a weekly dinner favorite for me because I can have dinner served in 20 minutes after teaching an evening yoga class. I’ve added chopped zucchini to the recipe and increased the pepper and onion from a half to a whole. I usually use a large bag of shredded cabbage from Sam’s Club or two from Trader Joe’s to save prep time.  I’ve added goat cheese to the eggs (increase to 6 or more) some nights and not on others.  I’m sure the chopped chives would be a lovely addition, but it just hasn’t happened for me. 

Both books are available on Amazon and Barnes and Noble, plus her website and Instagram have links to additional recipes. My hope is she gets you into the kitchen and is a support to see how easy it is to eat real whole foods with a little guidance and “how to”.

Cookies for Breakfast

Remember the comedy skit “Chocolate Cake for Breakfast”? Our family still quotes it anytime we eat something “unhealthy” but so yummy for breakfast! Now you can have both: a complete whole ingredient food, and one that’s delicious. These cookies are easy to make and both husband and kid friendly as well. Perfect for a quick meal or snack option. Gluten Free, Dairy Free, Nut Free, Vegan and a balance of Macro Nutrients (Carbohydrate, Fat, Protein) and loaded with Fiber.

Please click here for the recipe!

All ingredients are available at Mom’s Organic Markets in Timonium & Hampden or online through Amazon. It’s a forgiving recipe so substitutions work. A lot of folks have bean sensitivities and find chickpeas easier to digest so trade those in. I’ve used 2 small bananas OR 1 banana plus applesauce if the dough seems too “dense or thick”. Also I don’t have a food processor so I use my Vitamix. Lastly I increase the CHOCOLATE by adding raw cacao nibs and any dried fruit works organic raisins, fruit juice sweetened cranberries or dried cherries.

 

P.S. Also try a handful of Organic Gemini NUTFREE Tigernuts as a snack or the sliced ones on a salad for some “texture”. These goodies are actually tubers like a sweet potato and sorta have that taste with plenty of pre-biotic fiber.

LIVE - Yoga Tutorials

I’m a stickler when working with clients and in classes on practicing with proper alignment. My belief is always to work towards the alignment principles of the final pose by modifying. This is how we “re-wire” the body’s circuitry that gets confused by an injury, overuse, or under-use. Meaning if you’re a runner and your hamstrings are short, watch the Downward Dog video on how to benefit and lengthen the spine without the hamstrings restricting the benefits gained by lengthening the spine.

Make sense? Click on the link below and give it a try!

http://www.bethgrahamwellness.com/videos/

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BethGraham
Simplify.Connect.Enjoy
www.BethGrahamWellness.com

Un-Caesar Salad


This salad has been a huge hit and is perfect for winter gatherings! The "creamy" dressing makes a satisfying salad in colder months. Plus it hits all of the "macro nutrients" with good carbs, proteins and fats, so it makes a complete meal. 


Bon Appétit! 

Un-Caesar Salad

Chickpea Croutons  
1 14oz can low sodium organic chickpeas, rinsed and drained
1T unrefined organic coconut oil
1t curry powder or any spice blend
1/2t garlic powder
1t pink Himalayan sea salt

Romaine, chopped
Kale, chopped
(Or any greens on hand!)

Dressing
1/2 c soaked cashews or raw Tahini
1/2c olive oil
1/3c Braggs Apple Cider Vinegar
1/3c water
Juice of lemon (optional)
2t capers
1T organic GF vegan Worcestershire sauce
2t French mustard (grains) 
1 clove garlic
1/2t powdered garlic

Preheat oven 425. Mix chickpeas with melted coconut oil and seasonings. Roast on a baking sheet for 20 minutes, toss and roast another 15-20 minutes until crispy. Let cool and store in the refrigerator. Recipe can easily be doubled. 

Mix dressing ingredients in high speed blender. 

Toss chopped greens with dressing and top with chickpeas. You can also sprinkle Nutritional Yeast or Trader Joe's Ancient Grains and Seed mix on top. 

Chickpeas also make a great addition to Avocado Toast!  

Let me know what you think! 

Baby, it's cold outside!

Stay warm by enjoying this nutrient dense treat loaded with vitamins, minerals, and antioxidants. Just like "mom" used to make for you but healthier!

 
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Hot Cacao Chocolate

10oz Nondairy Milk not soy
1.5 - 2 T Raw Cacao Powder
1 -2 Dates (depending on size and desired sweetness)
2t Dark Maple Syrup
2t Tahini
Heat all ingredients on stove top then blend in a Vitamix or high speed blender. 

 

OK - you've got the hot cocoa! Grab the blanket, get snuggly warm, and get in the spirit!  Watch Elf again!

 

Holiday Wellness - Part 2 tips on how to enjoy the season!

One week has passed since tips 1 - 3. Calm, cool, and collected? Or feeling a little like Santa with the elves in the workshop on strike and orders backing up?  

george bailey in despair

If you're starting to feel like George Bailey before his guardian angel arrives, read on!

Tips 4 - 7 will help you find your groove during the holiday season.

  1. Exercise
    Our bodies are meant to move and not just in the warmer months! Bundle up and take a walk through the neighborhood to enjoy the holiday lights, or walk with neighbors to Belvedere Square for a casual dinner at the new Starlite restaurant or a glass of wine at Grand Cru. If you like it HOT co-ed Studio B has both yoga and barre classes that are heated along with their regular classes.


  2. Food
    The holidays are a time to indulge and enjoy foods that are special to the season. Trouble comes when the indulgences become a part of the daily routine with office parties, social events, and home holiday baking. The best way to gain some control is to create your daily food menu and plan for the days you will indulge based on your social calendar rather than random events. So when a coworker brings cookies into the office (and it’s not a “planned” indulgence day for you), say to yourself, “it’s not on my menu today” and say to your coworker, “I’ll get mine later” (and they don’t need to know that later isn’t today!).


  3. Drink Water and Limit Alcohol
    The body becomes dehydrated even in winter. We wake up in a dehydrated state losing up to 1 liter of water while we sleep. Start your day with 10oz of water or warm water with a squeeze of fresh lemon before coffee or tea.
    With more parties and events, limit alcohol. It interferes with sleep and it is dehydrating plus can trigger craving. At a party have a glass of water between drinks.


  4. Practice saying “No Thank You”.
    Saying “no” to holiday cookie or social event can be just what is needed to feel well and in balance. Simply say, “I’m sorry I already have plans”, even if it is to have a quiet night at home to watch “It’s a Wonderful Life” or to make time to exercise. Remember to not take on more obligations then your Holiday Intentions list allows.

We watch "It's a Wonderful Life" every year to remember what the holidays are really all about. Put that on your list too as #8!

George Bailey and family

Holiday Wellness - Part 1 on how to fully enjoy the holidays

Winter holidays are upon us and with them are feelings of joy, celebration,  and even dread. We have more demands on our time plus the expectations we put on ourselves can grow and spiral out of control. With the days growing shorter and our To Do Lists growing longer, it is important to incorporate self-care and as the saying goes, “put the oxygen mask on yourself first before assisting others”!  Here are 7 tips to help you bring some wellness into what can be a stressful and busy season.