Homemade Protein Bar Recipe

Recipe for a LARGE batch (to feed the whole gang):
2 cups Arbonne protein shake mix
1/4 cup Arbonne fiber boost
1 1/2 cups agave nectar (I would suggest going a little bit less)
3 cups oats (gluten free) OR 4 cups brown rice krispies
16 oz or 2 cups almond butter
Add agave nectar and almond butter in a microwave safe bowl and heat for 60-90 seconds & stir. Add protein and fiber, & stir. Add oats or brown rice krispies. Spread in a cookie sheet, press into a pan, or roll into balls. Chill for at least 1 hour. Enjoy at home and on the run!

Half recipe (enough for you and your tribe)
1 cup Arbone protein powder
1/8 cup (2 T) Arbonne fiber boost
3/4 cup agave nectar
1.5 cups oats or brown rice krispies
1 cup almond butter

If you would like more info about purchasing the Arbonne protein and fiber featured in this recipe, you can buy online at www.kaitlinohl.arbonne.com make sure to join as a preferred customer to get 20% off! If you have more questions about Arbonne, you can email me at psychedabouthealth@gmail.com I KNOW you will love these products!

DIY Toothpaste with Bentonite Clay, & Essential oils

Have you ever wondered if there was a healthier alternative to conventional toothpaste? I will show you everything you need to know to make it yourself and why each ingredient is important for tooth health. P.S. it's my very first video! More to come!

Peppermint toothpaste recipe:

For the smaller batch (1.5oz yield)- double if you want to fill a jam jar (3.5oz yield) Click the links at the bottom of this post to see each product on amazon. The current price will show- I found the cheapest options for the most product as of March, 2015.

Mix the dry ingredients first: 2 T bentonite clay, 2 pinches Real Salt, 2 pinches Xylitol

Add in the wet ingredients: 3 T distilled/filtered water, 10 drops peppermint essential oil, 4 drops tea tree oil (melaleuca) 

Mix well for a minute or two. Store in a non-metal container and make sure to use non-metal instrument to mix. 

The GoToobs I used are BPA free and last a long time, but for a cheaper storage, the Ball jam jars are great. 

Thieves toothpaste recipe:

Use the recipe above, but substitute the essential oils for 10 drops of Thieves essential oil

To purchase your own Everyday Oils kit from Young Living Essential Oils, check out my good friend's link here. I love these oils and the diffuser that comes with the kit.

Does this sound like a DIY that you want to try? Let me know what you think!

Green Smoothie Guide

Did you know that you need 9 to 11 servings of vegetables per day? Even if you like your greens, that is still a high number of servings, and smoothies are a stealthy way to sneak more goodness into your day. Green smoothies have revolutionized my health and I hope they will do the same for you!

I always ask my health coaching clients, "Do you drink smoothies?" If not, I recommend giving them a try! No real cooking required; at most just some washing or chopping and clean up dishes! It's the fast food of the super-healthy!

Why is this guide specifically about "green" smoothies? Why not just fruit smoothies? 

  • An easy way to add more servings of vegetables into your day

  • More veggies= more critical micro-nutrients

  • Less fruit=less blood sugar spiking sugars

  • More veggies=more fiber=satiety 

  • More veggies=fewer calories 

In short, more of the goodness with less of the not-so-good! Enjoy my personal guide to the best ingredients you can throw in your blender! 


Whenever you need an energy boost, have a glass of my super-green- it is so energizing you will wonder if you actually had a cup of coffee! 

Super-Green Smoothie  Serves 2 

  • 1 hand full of spinach
  • 1 cucumber, washed and cut into a few pieces
  • 2 ribs celery, cut in half
  • 1 small green apple or hand full of green grapes
  • 2 cups of water or coconut water
  • Optional but highly recommended: 1/4 lemon, small hand full fresh parsley
  • Blend and enjoy! 

I hope this guide inspires you to try new ingredients and combinations! Share this infographic on Pintrest for easy access later. To print the PDF file click here


Need more than just smoothies to get your health in line? Schedule a FREE intro coaching session and you will come away with more clarity and be PSYCHed about your health & life goals! http://www.getpsychedabouthealth.com/schedule

Cheers to your health!

I would love to hear your favorite green smoothie recipes in the comments below!

Bodybuilder's and Bacon Lover's Secret Pancakes

 These photos are from the first time I made the pancakes- without a blender! Save yourself the trouble of mashing, and just blend the ingredients together.

These photos are from the first time I made the pancakes- without a blender! Save yourself the trouble of mashing, and just blend the ingredients together.

This recipe lets you have it all: sweet, savory, healthy, filling, and all the pleasure but no guilt.

You can have your favorite breakfast foods in one- bacon, eggs, pancakes, and fruit. You may be thinking that I would never recommend gluten- laden recipes, and you are right. The pancakes have only two ingredients- eggs and banana. This creates a sweet pancake that I prefer to the original. Now, just throw bacon in it and top with little real maple syrup for a 4 ingredient breakfast. I can’t even.  

I found the idea of hiding bacon in a pancake on Pintrest of course, so I can’t take credit. Because I eat gluten-free, I knew I would need to put my own twist on it. You can visit the original at this link.

http://stepable.com/recipes/72/bacon-pancake-dippers

 

Ingredients:

-2 eggs to 1 medium banana (this serves one hungry person, multiply by how many eaters you have)

-Bacon or turkey bacon

 

Blend the bananas and eggs in a blender until smooth like batter.

Oil your frying pan or griddle with butter or ghee

Form a long thin pancake by spooning batter in a stripe or even better, pouring batter from a squeeze bottle.

Lay cooked bacon on the batter, and cover it with more batter. Cook until lightly browned on both sides.

Enjoy having it all!

Crockpot Applesauce (so simple, a zombie could make it)

It’s apple season - let's take advantage of the low apple prices and whip up this simple crowd-pleaser. This is a recipe that is hard to mess up.

You will need:

·        A crock pot

·        As many apples as you can fit in it

·        Juice of ½ lemon

·        (Optional) Cinnamon stick or powder

·        (Optional) Brown sugar if you are a sugar addict

 

1.      Wash apples

2.      Peel the apples if desired – If I am making this for my household, I save myself a lot of time and skip the peeling. It adds fiber which makes the applesauce more filling.

3.      De-core and chop each apple and toss into the crockpot along with the optional cinnamon stick and sweetener only if you have picky eaters. I don’t find sweetener necessary.

4.      Cook for 2.5 hours on high or 5 hours on low, stirring occasionally while the apples break down.

5.      Remove cinnamon stick and enjoy warm or cool. Try sprinkling cinnamon on top to serve.

 

 I’d love to hear what you think!

Easy Crunchy Vanilla Pudding (Dairy free and extra yummy)

 Wish you had vanilla bean pods? You can order them on amazon and add them to puddings custards baked goods and make vanilla bean extract.

Wish you had vanilla bean pods? You can order them on amazon and add them to puddings custards baked goods and make vanilla bean extract.

Many of my favorite desserts are born out of my personal cannots. I do not eat dairy, refined sugars, gluten, or weird fake ingredients. Most pudding mixes and recipes are not things I would want to put in my body. This pudding is excellent on its own or paired with fruit. I made this for my boyfriend a few months ago and he leaned over the bowl so he could shovel it in his mouth faster. It's that good. This recipe is surprisingly nutritious AND easy. There is very little prep work, but you do need some soak time.

Serves 5

  1. Heaping 1/3 cup chia seeds
  2. 3/4 cup raw cashews (unsalted is best, if you only have salted rinse well)
  3. 3 cups coconut or almond milk
  4. 1/4 cup agave nectar or real maple syrup
  5. 2 vanilla beans or 4 T quality vanilla extract
  6. pinch of salt if using unsalted cashews

Mix cashews, chia, and milk in a bowl, making sure chia seeks sink, and let soak overnight or at least 30 minutes.

Combine all ingredients in a blender and process. The pudding will thicken in the fridge but can be enjoyed right away.