cobbler gluten free paleo vegan healthy

Cobbler: Gluten Free, Paleo, Vegan, HEALTHY!

Cobbler is a great dessert anytime at all but when summer rolls around it seems to be even better!  But if you’re trying to maintain a healthy eating plan it is never part of your diet.

Just a four ounce serving of one of the most popular recipes there is breakdown with:
250 calories
10 grams of fat
25 grams of sugar

That isn’t part of any healthy diet.

I love cobblers but you won’t catch me eating one with those kinds of nutritional breakdowns.

So the answer to a enjoying cobbler is to have a recipe that is healthier… and here it is!

cobbler gluten free paleo vegan healthy
Carrie’s Cobbler

Fruit Mixture

3 cups of fruit
3 tablespoons of sweetener  (coconut sugar, sugar free maple syrup, granulated sweetener)
1 tsp tapioca flour
1 tsp cinnamon (optional)
Cobbler Topping
1/3 cup almond flour
1/3 cup tapioca flour
1 1/2 tsp baking powder
3 tbsp melted coconut oil or grass fed butter (ghee or avocado oil)
1 tsp vanilla extract
2 tbsp of sweetener –  I used coconut sugar
Directions
  • Preheat the oven to 375
  • If you are using smaller dish servings like a mason jar or ramekin, grease them with coconut oil
  • In a bowl mix together your fruit, sweetener, tapioca flour.
  • In another bowl mix together your cobbler ingredients.
  • You want the cobbler ingredients to be clumpy. If you find it is too dry, you can add 1 tbsp of non dairy milk at a time to get to the right consistency.
  • Pour your fruit mixture into your baking dish or individual serving bowls and then top it with your cobbler mix.
  • You can sprinkle an additional tablespoon of sweetener and 1 tsp cinnamon over the top of the cobbler before baking. #extra
  • Bake for approx 20-25min for a larger baking dish.
  • Bake 17-19 min for smaller ramekin size dishes

cobbler gluten free paleo vegan healthy
Notes:

– for the fruit mixture you can swap out tapioca flour for Xanthan Gum – 1/2 tsp
– you can use a gluten free flour blend instead of almond flour if you have allergies
– you could add in some lemon zest for another layer of flavor
– a couple of drops of maple or butter extract could be added to the topping
– if you wanted more of a texture topping, you could add in some chia seeds, finely chopped pecans, etc
You could serve this with coconut milk whip cream or our version of healthy ice cream!
Here is the best part… this recipe is simple to make, fast and easy!
I made this Live on Facebook just so you can see how simple it is to have a great cobbler that is Vegan, Paleo and Gluten Free!
cobbler gluten free paleo vegan healthy
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adrenal fatigue

Adrenal Fatigue

Adrenal Fatigue is believed affect about 80% of the population. Some people with adrenal fatigue show very few symptoms while others suffer in ways that make their lives harder than they need to be.

With our complex lives in the 21st century, more and more of us are suffering from stress-related conditions. The negative impact of stress can affect many areas of health. One area in particular that can be adversely affected is the adrenal glands.

In his book, Dr James Wilson goes in depth into it: Adrenal Fatigue: The 21st Century Stress Syndrome. 

The adrenal glands are located near the kidneys and produce the hormones that are needed for the body to function properly.

Stress adversely affects these glands because, when the body is under severe stress the glands start producing more hormones to help the body cope (this is the classic ‘fight or flight’ response).

The main hormone is cortisol, which regulates metabolism and is a response to stress.

Of course, in some circumstances a stress response is needed, however, when stress is experienced over a long period of time, these glands weaken and this negatively affects the body and results in adrenal fatigue.

So, what are the symptoms of adrenal fatigue?

Adrenal Fatigue: 5 Symtoms To Watch For

Excessive, unexplained tiredness. Adrenal fatigue makes a person very tired. This is because under stress the hormone levels are elevated, making it harder to sleep. Over time, this can lead to an almost permanent state of alertness. All of this can affect the ability for you to fall asleep or get a good night’s sleep. It could be that you think you’re getting enough sleep (the recommended 8 to 10 hours) but you still wake up feeling tired and fatigued.

 

Cravings for salty or sugary foods. One way that adrenal fatigue affects the body is to lower the blood sugar level. When this happens cravings for energy foods increase and you will eat more sugary foods. It’s actually a chemical reaction much like a drug users need for their next hit.

Foods high in sugar are often considered ‘comfort foods’ and stress can cause a person to increase the intake of them.

Adrenal fatigue can also result in cravings for salty foods. This is because the adrenal glands affect how the kidneys regulate mineral fluctuations. When you suffer from fatigue, the body releases more minerals in the urine. This in turn can increase the desire for salty snacks.

 

Heightened energy in the evenings. When you suffer from adrenal fatigue you find that you’re tired all day but then in the late evening you experience a surge of energy. Usually cortisol reaches a peak in late morning and then reduces during the day.

I’M ABOUT TO EXPLODE!!

adrenal fatigue

Difficulty in handling stress. The normal body’s response to stress is to release specific hormones so that it can be handled effectively. The three specific hormones are cortisol, adrenaline, norepinephrine. Knowing how these affect the body helps us understand the relationship to stress.

    • Cortisol: Gives your body extra energy to cope with the stress. It increases memory function and lowers sensitivity to pain. However, your body needs a rest period after cortisol has been released in a stress-related situation. When you’re suffering from adrenal fatigue, you rarely get to have the ‘rest period’. Over time less and less cortisol is produced.

     

    • Adrenaline: Probably the most well-known stress response hormone. This gives us the initial burst of energy needed to respond to stress. The ‘fight or flight response’. Once again, adrenal fatigue will affect the amount of adrenaline and the response to stress is reduced.

     

    • Norepinephrine: This hormone helps your brain focus on the stress. Without this active hormone, the response to stress could be described as lethargic, or in a fog.

     

    More infections. Cortisol helps to regulate the immune system in your body and cortisol works as an anti-inflammatory. Too much cortisol over an extended period of time hinders the response of the immune system and this results in more infections.

    Certain autoimmune disorders can result if the adrenal glands are so weakened that they produce too little cortisol. Your body’s response is to over react to infections.

    Is There A Fix For Adrenal Fatigue

    Does it sound like you may be a suffering from adrenal fatigue?

    If so there are many ways that you can fix it naturally, without medication or crazy fixes… simple natural ways that really work.

    Tomorrow I’m going to talk more about adrenal fatigue and how to overcome it naturally.
    Click the link to get the details on how to fix adrenal fatigue: carrieburrows.com/nl

    paleo ice cream

    Dairy Free Paleo Ice Cream

    Paleo Ice Cream with out any dairy that doesn’t require a machine to make?  You bet and it is legit Ice Cream. I made this on Facebook Live (go watch it here).

    Paleo Ice Cream Base Recipe

    1/2 cup coconut milk (the canned full fat)
    1 egg white
    1 tbsp honey or any sweetener you like

    Add the honey to the milk and microwave for 30 sec – give it a stir and blend it. Whisk/froth up the egg white until it is light and frothy, add that to your milk mixture.

    Strawberry
    5-6 frozen or frozen strawberries
    1-2 tsp water
    Blend until it has liquified
    Add in 1/4 cup of sweetener (optional)

    Add that to your coconut milk, blend well – pop it in the freezer. It needs at least 90 mins to set.

    Chocolate

    1/3 cup of dark chocolate or dairy free
    Melt it in 15 sec intervals in the microwave- mix really well, pop it in again for 15 sec. You don’t want it to scorch. Let it cool for a minute before you add it to your milk mixture.
    You can use cocoa powder – start with 1 tbsp. You will need to add some sweetener (about 1 tbsp) if you go with cocoa powder. Blend well, pop it in the freezer!

    Other flavor options:

    • coconut lime and add in shredded coconut
    • coffee
    • raspberry
    • coconut
    • pineapple
    • orange (made with orange extract)
    • vanilla (use sugar free vanilla syrup)
    • chocolate almond

    Get creative with your taste buds… and don’t forget to include your kids in the creation!!!

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    We are starting a new month of the 28 Day Metabolism Reset Plan on Monday, June 5!

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    The Mediterranean Diet

    Doctors Review: The Mediterranean Diet

    The Mediterranean diet focuses on mostly sound principles of healthy, natural foods. The majority of its influence comes from the area where it is based and the normal diet of people around the Mediterranean… thus the name.

    Benefits of The Mediterranean Diet

    There has been lots of research about the Mediterranean Diet and the foods associated to it as a whole and individually. The diet has been associated with a lower levels of LDL cholesterol — the “lousy” cholesterol that’s associated to deposits building up and clogging your arteries.

    The Mediterranean diet has also been linked to reduced incidences of:

    • Parkinson’s
    • Alzheimer’s
    • Breast cancer

    “Let your food be thy medicine.”

    When you eat great, healthy, non-processed food… you get health benefits.

    The Mediterranean diet emphasizes:

    • Pant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
    • Healthy fats such as olive oil and canola oil
    • Herbs and spices instead of salt to flavor foods
    • Limiting red meat consumption
    • Eating fish and poultry at least twice a week

    Fruits, vegetables, nuts and grains

    The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice.

    Grains in the Mediterranean region are typically whole grain containing very few unhealthy trans fats, and bread is an important part of the diet there. People in the region eat bread plain or dipped in olive oil, not with butter or margarines.

    Nuts are high in fat. Approximately 80 percent of calories in nuts come from fat. The best part is that the fat in nuts is not saturated.

    Healthy fats

    The Mediterranean diet focuses on healthy fats and excludes the majority of saturated fats and hydrogenated oils which are major contributors to heart disease.

    Olive oil as the primary source of fat. Olive oil provides monounsaturated fat that can help reduce LDL cholesterol levels. The Extra virgin, cold pressed is by far the best choice when it comes to Olive Oil.

    Omega-3 fatty acids found in nuts and fatty fish have very impressive health benefits. Omega 3 fatty acids  lower triglycerides, decrease blood clotting, decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure.

    Fish is a big part of the Mediterranean Diet most noteworthy is the type of fish and the availability of fresh fish is amazing in the region.

    Wine

    The Mediterranean diet includes a moderate amount of wine (almost always red wine).  Moderate consumption means no more than 5 ounces for women and 10 ounces for men per day, so consider the amount before you think, Wine is OK”.

    My Takeaways…

    The Mediterranean diet is a pretty decent choice for focusing a healthy diet. People that adopt the Mediterranean diet are using more natural foods that are fresh and this could be the simple reason for the health benefits.  Your focus on processed and packaged foods is eliminated.

    If this were a diet that I was going to adopt for myself I would make some subtle changes to make it even better.

    • Limit fruit to one serving per day.
    • Swap out olive oil with avocado oil.
    • Way less focus on the bread.
    • Increase lean red meat to once a week.
    • No wine.

    What Do You Think?

    Have you tried the Mediterranean Diet? Did you like it? Are you doing it now? Would you do it?
    Let me know. I would love to hear what you think and your take on it.

    Leave a comment below!!

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    living a balanced life

    5 Ways To Living A More Balanced Life

    Living a balanced life is the goal for a lot of people.

    Creating a work-life balance can be tough. It is very hard to find the delicate balance between a happy boss and happy home life. There are a few things that you should do both at work and at home to create a balanced life.

    Because this is such an important topic, it has been covered by groups like Mental Health America, Web M.D., Forbes, and Business News Daily. Instead of sending you all over the Internet to try and find some tips to help you manage your time and create a work-life balance we’ve combined them into five tips that you can create a more balanced life both at home and at work.

    Living A Balanced Life

    1. Create a Routine

    One of the best routine tools to use at work is to make a list of tasks based on priority. Prioritizing your work allows you to get the most important things done and using a checklist allows you to see what you have achieved during the day. Having a daily routine will make you less stressed about what you will do each day at work.

    Routines are great for home as well. They let everyone know what’s going on and when. However, sometimes you need downtime too. Don’t be afraid to allow yourself and your family some downtime. You can even put it on the calendar if you want to. Scheduling in downtime for you and your family is a great way to make sure you all are able to relax and bond together.

    1. Telecommute

    If you can telecommute to work especially on days where you are sick, your children are sick, or the commute will be extra-long due to weather or outside circumstances. Telecommuting is a great way to provide your employer with what they need while giving you some breathing room.

    1. Learn to Say No

    Many of us think we don’t have the ability to say no at work. This results in taking on too many tasks, working overtime, and being stressed about not being able to get everything done. If there’s a job you know, you won’t be able to get done or that you are not suited for say no. You may be surprised at how well this is received by your employer.

    It is important to learn how to say no to social events and home life events that will be too taxing as well. Maybe you have social obligations that are just too draining, or don’t allow you enough time with your family in the evenings. Cutting these out will help you find balance.

    1. Learn Your Employer’s Policies

    Learning leave, vacation, sick, and disability policies are paramount. Also, learn what telecommunication systems your company has in place. If there aren’t any, you may need to ask. This will alleviate any stress if you need to use vacation or sick days or if you need to telecommute.

    If you have children, learn their school’s policies too. Knowing the procedure for turning in sick notes, calling out for the day, or showing up late is going to save a lot of headache for both you and them!

    1. Communicate

    Let your employer know what’s going on. Let them know where you’re at on individual projects, if you’re going to be on time ahead of deadline or behind on schedule. Communicating these vital elements to your employer will alleviate stress on the job.

    At home, communication is essential. This is even more so if there are a marriage and kids at home. Make sure you are letting everyone know what is going on with you. In addition, you need to know what is going on with everyone else.

    Set a family meeting once a week to discuss upcoming events, stress points, things that may need planning and other elements of life that could cause stress if not well planned. This simple act will aid in your ability to find that balance between work and home.

    These five steps will help you find some balance in your busy life. What are some ways that you have found a balance between work and home that weren’t on our list?

     

    Remember one of the most important parts of living a balanced life is maintaining your health and fitness level. Need help doing that? Just click the picture below and join my free Burn Fat, Get Fit Get Lean Guide.

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    Zesty Zoodle Salad…Say Goodbye To Boring Salad Forever!

    Zesty Zoodle Salad is one of my goto choices for getting more veggies in my diet that goes beyond boring old carrots or greens or zuchinni.

    There is no room in this world for boring, bland salads. With so may amazing taste options, you should NEVER settle for less than awesome!

    Awesome like this Zesty Zoodle Salad. Oh my goodness this is a great one!

    INGREDIENTS

    1-2 large zucchini, spiralized
    1/2 red bell pepper or 3 mini red peppers, chopped
    1/2 cup shredded red cabbage
    cup chopped cucumber
    1/2 cup shredded carrots
    1/3 cup chopped red onion

    Zesty Zoodle Salad Dressing

    • Tablespoons apple cider vinegar 
    • 1/4 cup avocado oil or extra virgin olive oil
    • 1/2 teaspoon sea salt
    • teaspoon brown or dijon mustard
    • 1/2 teaspoon Italian seasoning (mixed herbs)
    • teaspoon sweetener
    • 1/2 teaspoon onion powder
    • 1/2 teaspoon pepper

    Directions

    1.  Add zucchini, bell pepper, red cabbage, cucumber and red onion into a large salad bowl.
    2. In a measuring cup whisk together the dressing ingredients.
    3. Pour dressing over salad and toss to combine. Taste and add additional salt and pepper if needed.
    4. Get creative with add in’s: shrimp, olives, tomatoes

    Zesty Zoodle Salad

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    10 Fitness Tips For Beginners

    10 Fitness Tips For Beginners are solid steps for you if you’re just starting out on your new fitness journey. These tips are also great if you’ve been away from health and fitness for awhile and you’re just getting going again.

    Always consult a medical professional before starting any new fitness program to make sure you’re ready for it. The best way to adopt a new fitness focused lifestyle is to find a program you like and stick with it!

    10 Fitness Tips For Beginners

    1. Make Your Workout Worth It

    If you want to get the most out of your workout, you need to remember that around 80% of the results that you get from your workout actually come from just 20% of your workout.

    That means that in an hour’s session, only 12 minutes of the workout will contribute to the bulk of your results. You need to make those minutes really count. Use compound movements that work more than one muscle group at a time to really make the most of your time.

    1. Remember To Eat Healthy

    Any body shaping goals can only be achieved by eating a healthy diet. If you’re going to the gym so that you can go home and eat a double triple cheeseburger with a 2-person serving of French fries, you won’t do your body any favors.

    You should make sure that you eat in moderation, and remember that if you’re burning off more calories, you will need to eat that little bit more so that you have enough energy. Balance your nutrition and avoid faddy diets.

    1. Change Your Eating Habits

    You need to make sure that you eat properly as well as eating healthily. Eating properly includes eating at the right times of the day. Skipping breakfast is a really bad idea and you shouldn’t eat too late in the evening either. Speak to a personal trainer about what would work for you so that you can achieve your goals.

    1. Plan Out Your Routine

    To make sure that you know just when you’re going to be working out and when you can look forward to some downtime, you really should come up with a plan. Remember to include rest days and be realistic about how much time you can make free.

    Remember to stick to your schedule as much as possible so that you don’t slide into the habit of skipping the gym and make your targets achievable.

    1. Make A 100% Commitment

    You need to remember that your body transformation needs complete dedication from you. You can’t skip a day or two here and there, because you feel as though you deserve it. Plan when your rest day will be and stick to that. Even if you have a vacation planned, check out the local gym, and make sure to take an hour out of each day to continue to work out. Keep up with the healthy eating too.

    1. Don’t Let Preconceptions Put You Off

    It’s easy to look at a female bodybuilder and suddenly panic if you’re a woman who is trying to lose weight and develop a petite and slender figure.

    The reality is that it is virtually impossible for women to bulk like that; it requires a particular plan and effort. If you stick to a plan that your personal trainer has given you, you won’t go wrong.

    1. Keep It Simple 

    You should remember that you are only starting out with fitness. In order to avoid injury and to avoid putting yourself off continuing with your training, you should make sure that you familiarize yourself with the basics first.

    Start off with some shorter sessions and then expand your workout as you become more confident and as your fitness, levels start to rise.

    1. Prepare For Your New Routine

    Make sure that you make yourself available to workout and have a rough plan of how you would like your workout to go. You need to come up with some realistic goals too, so if you want to have 6-pack abs, aim to achieve some muscle definition within 6 months or if you would like to lose 2 stone, make sure that the timeframe that you set yourself is achievable. If you don’t know what your targets are, no personal trainer will be able to help you.

    1. Remember Cardio

    So you want to get 6-pack abs, bulging biceps, and strong legs? You can’t get those things by just lifting weights. You must remember that while you’re working out, you should fit in a good amount of cardio.

    If you’re already carrying excess weight, you need to make sure that you burn off the fat by doing cardio combined with resistance training and the muscle will start to show through while the fat gets burned away properly.

    1. Use A Visual Inspiration

    It is very helpful to have a visual inspiration to keep you motivated to lose weight. Try performing a Google image search to find photos of people who have a body shape and size similar to your own ideals.

    Print out the image or images and display these where you will see them all the time, for example near your work desk, on your car dashboard or on the fridge. This will ensure that you have a visual goal that will keep you motivated every single day!

    Next Steps

    Follow these easy 10 Fitness Tips For Beginners and you’ll be on your way to a great new you!

    If you’re looking for a fitness program to try, take a look at any of the programs available here, or to take a test drive, click the picture below and sign up for my free guide.

     

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