This is Sacramento, CA Nutritionist Dani Conway and one of the things I love to create new recipes for is protein shakes… and particularly the ones that don’t taste like protein shakes! It can be a challenge to create weight loss shake using all of those delicious nutrient dense foods that are otherwise hard to get into our everyday meal plans Realize that we each have unique nutrient needs so the ratios of this shake as it’s listed (i.e. the amount of protein, fat and carbohydrate) might not be exactly right for YOUR individual Metabolic Type. So, don’t be afraid to play around with the ingredients until you get the exact mix that works for YOU! Some hints that you may need to change the ratios can be anything from feeling cravings or fatigue to feeling hyper or jittery 1-2 hours after consumption. if you’d like to skip the guessing game, drop a line to Nutritionist Dani Conway and we’ll get you started right away on a plan that’s right for YOU!

In the meantime, here’s the recipe for you to try.  Use as many organic ingredients as possible and please note that this shake is definitely a meal replacement and yields enough for 2 meals.  It is a fantastic “recovery” shake after a hard workout!

Ingredients:
1/2 cup Coconut Milk
3/4 cup filtered water
Protein powder
1/2 – 3/4 avocado
¼ apple
½ c. cilantro
¼ heaping c. kale
2 tbsp. flax meal
½ c. pumpkin seeds (more next time)
3 spoonfuls coconut oil
1-2 cups Ice

Notes: I prefer my shake to have a more “frozen” consistency.  What really works well is to freeze some of the ingredients so I have them on hand when I need them.  I buy at the Farmer’s Market and then clean and freeze… kale and spinach, apple (or other fruits) and cilantro.  I do this with mint leaves as well.  Good luck!

We all have been taught that Olive Oil is the best oil and the most healthy oil to cook with.  While Olive Oil is a “healthy oil” cooking with it can actually damage the healthy properties of it.  Instead, always cook with Coconut Oil or even butter vs. Olive Oil… only Coconut Oil (and butter) will sustain the “good for you” molecular structure at a higher heat for a longer period of time.  This is due to their higher saturated fat content.  Olive oil gets oxidized and turns to trans-fat!

Another major benefit of Coconut Oil is that it can actually help with weight loss as well as tons of other health ailments.  A fantastic book and resource is The Coconut Oil Miracle by Bruce Fife, ND.

Ever had a breakfast salad before?!  This is Sacramento, CA Nutritionist Dani Conway and some of you may think I’m a freak but this is totally delicious and a great way to get in some extra spinach and of course your morning dose of protein!  Gluten free, grain free, paleo, etc etc – call it what you want to!  Truth of it is it’s a great meal whether paleo breakfast, lunch OR dinner.  If you’re into getting the results you’re looking for like my clients it’s also a super dish that can be modified for your Metabolic Type®. Paleo lifestyle is great and so are Paleo OMG recipes, and, even if you are “Paleo” – the question still lies – are you getting the right nutrient ratios (i.e. the amount of protein, fat and carbohydrates) for YOUR own metabolism?

Back to the recipe:

Organic…
Spinach
Avocado
Green onions
Tomato
Olive oil
Vinegar (I use raw apple cider, unsweetened rice vinegar or balsamic is last choice)

Grass fed…
Bacon

Pastured…
Eggs

I usually grate and add raw cow’s milk or sheep’s milk cheese for lunch or dinner meals.  I find that I don’t need the cheese at breakfast time.

I do hope you’ll step out of your shell and try this recipe as it is definitely a great one!

This is Sacramento, CA Nutritionist Dani Conway bringing you an unbelievable gluten free recipe.  These cookies are delicious!  The recipe actually came to me from a client whose husband revamped a normal chocolate chip cookie recipe into a gluten free chocolate chip cookie recipe. Now, for the record, I realize they’re made with real sugar, etc though when you’re going somewhere or simply want to stay gluten free while indulging just a bit, this is definitely the way to go. I was a bit skeptical because I have tried MANY of these types of gluten free recipes, and likely just like you, have been very disappointed!  Not this one though!  …Oh and I’ve even tried gluten free cookies from one of the local bakeries in the Roseville, CA area as well which left a lot to be desired!  In fact to be honest, we tossed them!

PS – I’ll definitely be making a modified version of this one that is a bit more glycemic and Diabetic friendly so stay tuned for that!

Ingredients:
1 1/2 cups Brown Rice Flour
3/4 cup Potato Starch
1 tbsp. Xanthan Gum
1 tsp. Baking Soda
1 tsp. Sea Salt
1 cup Unsalted Butter (or 2 sticks)
3/4 cup Granulated Sugar
3/4 cup Brown Sugar
1 tsp. Vanilla Extract (love the one from Trader Joe’s!)
2 Large Eggs
2 cups Dark Chocolate Chips (available at Whole Foods)

Optional:
1 cup Chopped Walnuts (or other nut of your choice)

Directions:
Preheat oven to 375 degrees.

Combine flour, potato starch, xanthan gum, baking soda and sea salt in a small bowl.  Set aside.

Beat butter, granulated sugar, brown sugar and vanilla until creamy.  Add eggs, one at a time, beating well after each addition.

**By hand: gradually beat in flour mixture.  If you use a mixer, they will not be dense enough.  Stir in morsels and nuts.  Drop by rounded teaspoon onto ungreased cookie sheets.

Bake for 9-11 minutes or until golden brown.  Cool on baking sheets for 5 minutes and then move cookies onto wire racks to cool completely.

ENJOY!!

This could seriously be one of the best breakfast dishes ever!  Or lunch… or dinner…. or….

Thanks for visiting – this is Sacramento CA Nutritionist, Dani Conway of Nutrition the Natural Way bringing you a super tasty egg recipe that is simply amazing!  This is a great one to keep in your “back pocket” as it is very easy and you can really tailor this to you and your family’s needs.  Meat or no meat, dairy or no dairy, veggies of your choice; the options are really endless!  Here goes….

Organic Egg & Sausage Frittata
Pastured Eggs – 1 dozen
Natural Sausage – 10-12 oz. removed from casing
Almond Meal – 1/4 cup
Spinach – 4-6 oz.
Mushrooms – 6 oz. 
Milk – 1/4 cup (can use raw milk, nut milk or even filtered water!)
Coconut Oil or Butter

Optional…
Feta Cheese – 4 oz.
Parmesan – 1/4 cup

Directions:
1. Preheat oven to 400 degrees.
2. Lightly “grease” the pan with coconut oil or butter and sprinkle the almond meal (or other nut meal of your choice) into the pan.  In a separate bowl, crack and lightly beat your eggs and add milk or water to the egg mixture.  Set both aside.
3. Saute the sausage for 2-3 minutes if fully cooked and 8-10 minutes if raw on low-medium heat.  Add the mushrooms to the mixture when cook time is almost done.  Lightly “steam” spinach as well – either use steamer or can combined with this mixture.  If you steam the spinach, drain the moisture.
4. Add the sausage and veggie mixture to the pan that you’ve previously prepared with the almond meal in step 2.
5. Sprinkle both cheeses as evenly as possible over the top of the mixture.  Then, evenly pour the egg mixture into the pan over everything.
6. Bake for 30-35 minutes at 400 degrees.  Remove from oven and let cool….. cut into slices and serve!  **I highly recommend saving some for yourself as once your family tastes this dish, it may not be around for very long!  This one is great to freeze in individual servings and pop into the toaster oven for a quick, complete meal!

As I’m sure you can imagine, creativity is endless with all of the variations possible for this dish.  Different sausages or ground meats, cow, goat or sheep cheese, change up the veggies, etc etc.  Be inventive and don’t be afraid to try anything.  I actually did not use any dairy products and used water instead of milk and it was still delicious!  I also used venison sausage.  This one was inspired by a recipe in one of the Metabolic Type cookbooks written by N. Dale…

Many of you might think that all we do here at Nutrition the Natural Way is weight loss, weight loss, weight loss.  That is simply NOT the case!!  We are the partner you’ve always wanted to keep in your back pocket to assist you with MAINTAINING that healthy lifestyle.  We will assist and teach you more about revamping recipes, grocery shopping and how to really read a label along with menu planning all year long – again, without sacrificing flavor for health.

ENJOY!!

Cosmic Chicken Black Bean Chili
1 – 2 lbs. Organic, “Pasture Raised” chicken breast or chicken thighs (your preference)
2 – 3 cans Organic Black Beans (if you have Trader Joe’s near you, these are perfect!)
1 Organic purple onion
1 Organic Heirloom tomato (I love the yellow ones, but this also your preference! Could also depend on season and availability.)
Grey Sea Salt

Organic Seasoning…
Garlic powder
Paprika
Onion powder
Coconut Oil

Mango Salsa (available “fresh and premade” at many local health food stores – regular tomato salsa is also delicious with this!)
Organic Sour Cream
Organic Avocado

Cut raw chicken into chunks.  Sauté the chicken until almost cooked, in coconut oil, seasoned to taste.  While sautéing, heat black beans over the stove.  Add sea salt to taste.  When the chicken is almost cooked and the beans are heated, add chicken to black beans.  Simmer on medium for 8 minutes and at the same time, sauté onions in a pan with coconut oil.  Add add sauteed onions and chopped tomato to chicken and bean mixture.  Simmer on low for 4-5 more minutes.

Let stand for a few minutes.  Garnish the top with avocado slices, mango salsa and / or sour cream depending on your Metabolic Type®.  Also note that amount of chicken as well as black beans may be varied at your discretion based on your Metabolic Type® as well!  Note that when we reference the term “Metabolic Type®“ this is simply a way to eat based on your body’s individual needs. To learn more about your Metabolic Type®, CLICK HERE or contact Dani directly at 916.234.6869 today!

Here is the recipe for a real treat……  Cinnamon Flax Focacia Bread – Gluten Free!!

Flax Bread!

**Use as many Organic ingredients as possible.
2 cups flax seed meal
½ cup filtered water
1/3 cup butter (or coconut oil) melted but not hot
5 large eggs
1 tbsp Gluten Free Baking Powder
½ cup Xylitol OR 2-3 tbsp. Coconut Nectar**
1 tbsp. + 1 tsp. Vanilla Extract
1 tsp Celtic Sea Salt
8 tsp Cinnamon
2 pinches Nutmeg
Optional: 1 ½ cups raisins OR chocolate chips (or less if used only for topping)

1. Preheat oven to 350 degrees.  Place sheet of parchment paper on baking sheet.
2. Mix the dry ingredients (except raisins / choc. chips) in a bowl.
3. Place all wet ingredients in a high speed blender or other electric mixer.  (eggs, butter or oil, water and vanilla)  Pulse until mixture is combined without over mixing.
4. Pour wet ingredients into dry ingredients and mix well.  Option: add raisins OR chocolate chips at this time. Option 2: simply top the bread with either before placing in oven.
5. Allow the mixture to “set” in the bowl for up to 5 minutes.
6. Pour batter onto prepared baking sheet and use a spatula to spread into a large circle.  The thinner you spread the dough, the thinner your final bread will be.  You can also separate and make a couple of mini Focaccias!  Regardless of how you choose to spread the dough, be sure that the thickness is even all over.
7. Bake for about 20 minutes.  The bread is done when golden brown on top.  It will “spring” back to you when you lightly touch it.       ENJOY!

What's right for you?

Did you see Dr. Oz show the other day?  He had a great topic!  The idea of metabolic individuality and eating right for your metabolism type that we’ve been talking about for years is FINALLY getting out there to the masses!  This is so important for weight loss as well as health, longevity and the prevention of degenerative disease and the fact that this is coming from the “western” side of medicine is a major breakthrough in alternative, holistic health.  Dr. Oz talked specifically about the exact foods that are good for your individual metabolism; i.e. different metabolic types.

This is such a great way to learn exactly how to accelerate your fat loss and fat burning metabolism!  Do you crave salty or sweet foods?  Or how about a mixture of both?  The foods that you eat affect your physical characteristics (weight gain, weight loss, skin complexion, etc.) as well as your moods and personality.

Here at Nutrition the Natural Way we’ve actually been utilizing the tried and true, TRADEMARKED system of Metabolic Typing® for over five years!  People, this is the REAL DEAL!  The Healthexcel system of Metabolic Typing® that we use has been researched and developed for over 30 years, has hundreds of users and thousands of trained practitioners in over 40 countries.  And you’re in luck… Dani Conway, Sacramento Nutritionist of Nutrition the Natural Way is one of them!  This real science will give you real results!  The fact that Dr. Oz, a medical doctor, gets the idea that no one diet is right for everyone is a major breakthrough and the fact that Sacramento Nutritionist Dani Conway can deliver the “real deal” to you is an opportunity that you do not want to miss!  Discover what’s right for YOU and eat right for your type!  Contact Dani today and receive a 20% discount on our very own Metabolic Typing® 8 week Nutrition & Lifestyle foundation program – personalized for YOU by a trained, Certified Metabolic Type® Advisor!

You’ve come to the right place to get the TRUTH!  As Sacramento CA Nutritionist of Nutrition the Natural Way and as an Expert in in Health & Wellness, I’ve done a lot of research on this topic and I have found the same things to be true as many other Experts out there such as Sally Fallon, Mary G Enig and Mike Fitzpatrick.  This is a mix of compiled information from many of these Experts bringing you the TRUTH about Soy.  I will also be posting this in sections, so here are the first couple…  then stay tuned!

Myth: Modern soy foods confer the same health benefits as traditionally fermented soy foods.
TRUTH: Most modern soy foods are not fermented to neutralize toxins in soybeans and are processed in a way that dentures or destroys proteins and increases levels of cancer-causing carcinogens.

Myth: Soy provides complete protein.
TRUTH: Like all legumes, soybeans are deficient in sulfur-containing amino acids methionine and cysteine.  In addition, modern processing denatures fragile lysine.  All of these amino acids are important for specific body functions.

Again, stay tuned…. 8 more Myths & TRUTHS coming your way!

Women who eat more berries could knock a couple of years off their “brain age,” according to a study in the Annals of Neurology. “The bioflavonoids in berries seem to protect the brain from the effects of aging, presumably by decreasing inflammation and providing the brain with powerful antioxidants,” said lead study author, Dr. Elizabeth Devore.  Read more…