What Goes In...

If someone asked you if you are conscious about what you eat, most of us would answer, Yes! But are we really aware of what we are putting into our bodies, and as a result what our bodies reaction is to our food choices. We talk about sugar hang overs, how stuffed we feel after a good dinner out, feeling bloated at the end of the day, digestion issues, heartburn... We always want to blame it on our bodies not functioning correctly for us, something is wrong with me. Well ya, something is wrong with you, but it isn't your body, it is the food choices you make. When your body reacts this way to foods you eat it is telling you something, MAKE BETTER CHOICES!!! I have said this time and time again "We are what we eat"!!

When I work with my clients, the last thing I want to do is pull the rug out from under them, take away all their fun, restrict their diets. My intention is to make them aware of all the good things they have available to them, all the foods they can eat, coming up with choices that are still fun but also healthier for them. Food with nutrients their bodies can use and to function at its best. Don't blame it on your body, then rush to the doctor, cuz guaranteed your doctor will agree. Be proactive not reactive, and start really being conscious about what you eat. If you make choices that you know aren't the best (again conscious) enjoy it for the moment and if you don't feel so great afterwards at least you know why, and you can do better tomorrow. But if you continue with bad choices day after day don't be surprised when your body fights back, that is what it is supposed to do. Our bodies work to keep us healthy and will fight like hell to do so!!!


Sunbutter Donuts


2 cups all-purpose flour or gluten free flour (measurement is the same)

¾ cup xylitol (birch sugar) or erythritol (extracted for corn or mushrooms)

2 tsp baking powder

1 tsp cinnamon

¼ tsp ground nutmeg

¼ tsp salt

¾ cup almond milk (or other non dairy milk)

½ cup mashed banana

2 tbsp no sugar added sunbutter

2 tbsp coconut oil

1 tsp pure vanilla extract

½ cup vegan or healthy option chocolate ships (optional)


Chocolate glaze (optional)

1 cup powdered sugar

3 tbsp raw cacao

2 tbsp non dairy milk

½ tsp pure vanilla extract


Preheat oven to 350 degrees

In a large bowl whisk together the dry ingredients.

In a medium bowl mix together the wet ingredients, add the wet ingredients to the dry ingredients and stir well to combine, add the chocolate chips.

Put the batter into a piping bag or a ziplock bag and cut the corner, Pipe the batter into the donut pan, dividing evenly.

Bake for 10-12 minutes until the donuts are golden.  Cool for 5 minutes then flip the donuts so the bottoms can let off steam.

For the glaze add all the ingredients into a mixing bowl and mix well, if the glaze is too thick you can add more non dairy milk a little at a time.

Dip the donuts into the glaze about ½ way up, pull out,and set on a piece of parchment paper.  The frosting will set as they rest.



Sunbutter Donuts

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