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The day you find your growl?

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When I reflect back with my clients and friends on the day it clicked for them regarding when they found their physical and emotional growl, it usually comes down to a pivotal point in their life that their WHY was not just a dream but it was a MUST.

I recently spent a couple weeks with a client doing an intensive. As you can guess my intensives are not too intensive but rather connective and reflective. It is more about checking in with your mind and body, (I know I am tired of these words too, but they are finally making extra sense to me) and being a guide to help others connect to their true knowing. The aim of this type of work and questioning is to probe the underlying beliefs that what we are fearful of and trying to control.

THE BODY:

When was the last time you heard your stomach growl? This is soooo important. I have many clients who have not heard their stomach growl for many years. We have been trained to prevent blood sugar crashes, instead if we are eating balanced and connected there will not be these scary energy lows. I catch this not so supportive “thought” for myself often “I should eat now so I don’t have to worry about it later”. Logistically, this can be true, however, it doesn’t support me checking in with my body and actually seeing if I am hungry. This can be a culprit to insulin sensitivity, weight around the abdomen, low energy, and imbalanced cravings.

THE MIND:

Here is an example of the mind not being supportive. My client’s mind was hungry for something but her body didn’t need food at this point, her body needed to feel the emotions that were being covered up by grabbing a snack, meal, or a quick fix. There are usually two main leaders in your mind that are seeking control, the Critic & the Rebel. When we can identify these two and begin a different dialogue with them we will not feel as powerless in certain situations.

How to connect the Mind & Body:

  1. Am I really hungry? That is it, just really feel your stomach and connect with it. Are you eating for convenience, habit, or emotionally?
  2. FEEL the emotion behind the hunger trigger. If you catch a thought that is connected to an emotion that drives you to eat instead of feeling what needs to be felt. If you feel it you heal it. It could really be that simple for some people and we have been running from it with cookie dough and wine:)
  3. Add in physical support: Dehydration is usually a sign of misguided hunger. Drink lemon, ginger, or mint water or tea. Even a sip of veggie juice or a protein shake can help give the body a pep talk to initiate TRUE hunger.
  4. Discover your WHY & shift your dialogue? My rebel’s name is Sammantha, (also the fake name I use to give when I was younger) she is a hoot. She is demanding and wants to have it all when she wants it:) So, for many, many years I tried to control her and refuse her, only to leave us both feeling exhausted, malnourished, frustrated and hungry for food and life. Now, when she roars, I say, yes of course we want that, THEN pause. That is is it. Just pause. Give it some space and room, then discuss what do you truly need. Most of the times, it is a hug, water, 5 minute nap, or the dark chocolate:) Oh, and that critic, he/she is an A**hole. This voice is from a lifetime of looking for approval from friends and family, only to never feel like I am enough. This voice can be loud and debilitating for me. My mentor Loci, helped me tame it by saying to it, you are only needed if the information you are providing is helpful. Work with your critic and reveal whose voice(s) it really is. As these voices try to control, keep referring back to your WHY. My WHY is to feel connected to my WHOLE self and show up completely & authentically with all that I got, that is my addiction for helping me tame my rebel, Sammantha & not eat chocolate (or wine, I told she is a hoot) for every meal, and not kick my A**hole critics butt.
  5. Add in supportive supplements: When you are having a tough time connecting to your gut’s hunger signals try experimenting with supplements and noticing how your body responds to them. Some of my favorite include: Digestive Enzymes, Probiotics, Triphala, Magnesium, L-Glutamine, B-complex, Spirulina, and many herbs that sing to you.

Please keep being patient and kind with all the parts of yourself. I will leave you with this question, when was the last time you heard your spirit growl for more life, and how did you respond?

You have permission to roar loudly,

Heather Fleming, C.C.N

P.S.

Try this consciously harvested appetizer @ your next gathering or just for yourself as you are cooking dinner.

Sautéed hearts of palm in avocado oil…

Plateaus are a MUST!

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Have you experienced a busy week and then there was a break in the action where you could recalibrate and rebalance? AHHH, that day where you can catch up is the best feeling ever. This helps with sanity, and also supports the body to find deep relaxation so you can go back out there. Every time a client has a plateau, we jump for joy. We are dynamic not static beings, and this plateau is signaling the body needs a time out. Instead of reacting to a plateau, use it as information to assess where you need more rest, nourishment and space in your life.

I am experiencing some resistance to other heath advocates telling people to fight through the plateaus by drinking more green drinks every day, working out more or other obsessive outer behavior.  The body NEEDS the plateau for the organs to catch up just like you need to rest after a hectic week. If we do not pause or look within we will only keep feeding the obsession and old programming.

How do we unlearn these obsessive patterns and honor the plateau? How can we be dedicated to the process in a new birds eye view?

Recently, I have been working with someone who is asking her body what she really needs, and each time she discovers her body really needs a hug then the foods that support her can enter into her mind and body. We started out her journey by drinking hot water with lemon and ginger in the morning before her coffee and breakfast. This pause helped her connect with more emotions and her physical needs.

The old, obsessive programming of being all up in it has got to go. We are replacing one bondage of fear and control for another. 

3 Support Tools to embrace when you experiencing a plateau:

  1. EAT MORE! Almost every time my clients experience a plateau, I add in more nourishment. The old mindset of restriction only confuses the body. Add in more quality foods when you are hungry to ignite your metabolic processes. Usually my clients will notice a few days of the month where they are hungry shortly after a meal, instead of judging it, eat, breathe, hydrate, rest, acknowledge how hard your body works.
  2. Connection: Obsessing over your food is draining your soul and I believe you have other important things to think about and contribute toward. Instead focus on how you want to feel everyday and then the food and exercise will support this end result. Some days you may want to put more energy toward a dinner party, and some days you may need more grab and go. Discover what meals help you with both of these scenarios.
  3. Take a pause in your routine: What in your routine is holding you back? I usually observe it can be the usual morning rituals. People tend to rush to their electronic devices, with coffee and sugar in hand to tackle the day. Instead, take a pause and visualize your day and check in with your body’s energy level. Even a 5 minute mediation in the morning can help you be less miserable to be around:) That is the #1 reason I meditate, so I can flow better in my relationships and life.

Please try observation versus reaction,

Heather Fleming, C.C.N

P.S. Enjoy some ideas on how to add more ginger in your life.

 

 

 

 

 

 

Where does digestion begin?

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When was the last time your mouth watered when you thought of a favorite meal? You haven’t even smelled or tasted it and the thought alone begins the digestion process in the mouth. When you eat a meal from this state the enzymes in the saliva begin the breakdown of the nutrients in the food and now this meal has a better chance of being properly digested. Now, what if you had a negative thought about yourself, someone else, or were having compulsive thoughts over food, then ate mindlessly? How does these thoughts effect the food entering your body? Prolly not as well as the first scenario.

I recently met a man who use to be a private chef for someone famous (not to name drop, but I am going to, Ted Danson) and a Clinical Psychologist. I had one question for him, “What do you think people need to enhance their mind and nutrition?”. Even though I really wanted to know Ted Danson’s favorite meal.

He first gave me some insights on how to help people purchase quality whole foods, and then decided he was going to shift gears and instead he referred me to a book on how to help people observe and change their mindset to want to choose quality for themselves.

According to “Feeling Good, the new mood therapy” by Dr. Burns, there are 10 Cognitive Distortions that determine your relationship between the way you think and the way you feel. I am going to relate these to our relationship with food and self care. If you have depression or other emotional trauma, please see a wonderful health care professional for more support.

  1. All or None Thinking: This is pretty much my whole reason for writing this blog and my life’s purpose is to debunk this type of black and white thinking with our relationship to food. If this is you you tend to have a distorted perception of perfection and if you do not attain this feel you are a total failure. I started out learning nutrition from this mind set and it had some positives such as the science and nutrition facts. Now, after discovering how we are complex emotional beings we need to learn how to relate to food and our body vs being perfect.  A Positive Action Step: If this is you, try waking up focusing on how you feel, and add in two wins that will help you feel better about yourself vs. trying to climb Mt. Everest everyday and setting yourself up to feel like you can never accomplish enough. For example, add in one habit or snack that you are certain your body feels better having in your life.
  2. Overgeneralization: You see a single negative event as a never ending pattern of defeat. For example, if you react to an unfavorable event by saying, “This always happens to me”. This is linked to the pain of deep rejection. Positive Action Step: Ask yourself, is this really true? Then feel where this rejection is lingering in your body and journal. Also, if you go to the grocery store in auto pilot mode, try feeling into your body and adding a meal that would make you feel like you were on vacation.
  3. Mental Filter: You pick out a single negative detail and dwell on it exclusively so that your vision of reality becomes distorted. Positive Action Step: If you tend to worry and focus on the negative, write down 5 things you are grateful for every morning when you awake and every evening before you sleep.
  4. Disqualifying the Positive: You down play and reject when positive things happen, so you can discount them and not feel hopeful. You have a gorgeous meal with friends and instead of savoring it, you know that is going to make you gain weight and you should never go out to eat anymore. Positive Action Step: You eat a gorgeous meal with your friends, come home and feel great, and right before you go to bed, you decide that tomorrow is going to feel great and you see more hope coming into your life.
  5. Jumping to Conclusions: You jump to negative conclusions that are not justified by the facts of the situation. I know this one, when I want email or call someone and I don’t hear back from them I make up a story that they don’t have time for me. When they may have not got the message and my made up story only hurts me. Positive Action Step: When you feel yourself falling down the rabbit hole, grab one to anything. A walk outside, meditation, journal, or make yourself laugh.
  6. Magnification and Minimization: You magnify your imperfections and minimize your good points, you are guaranteed to feel inferior. But the problem isn’t you, it is the lens you are looking through. Positive Action Step: You eat something that is “bad” and obsess over it for a day, week or a month, even though you drank veggie juice, heaps of water, and exercised, it will never be enough to counteract that food. It is how you are thinking vs what is really true.
  7. Emotional Reasoning: You take your emotions as evidence for the truth. The big side effect of this is procrastination. Combine this one with #1 All or None Thinking and you got, well if I can never eat perfect, I might as well not start. Positive Action Step: Think of your favorite meal and research how you can make it a bit healthier, my secret is to add 2 cups of veggies to anything and you will be in a better place: Lasagna, Pizza, Steak, etc.
  8. Should Statements: I don’t even need to explain this one. The statements of should and must already cause us pressure and resentment before we even begin the task. Positive Action Step: This is the new cuss word, especially regarding food. Reality happens and learning to manage our expectations of ourselves and others is a process. Put $1 in a jar and try to release the pressure by owning the moment and setting up a time to do this should when it aligns.
  9. Labeling and Mislabeling: Describes yourself or events with words that are inaccurate and emotionally heavily loaded. The example he uses in the book is this: A woman on a diet ate a dish of ice cream, instantly she called herself disgusting and repulsive, which made her eat the whole quart. Positive Action Step: Most people are so kind to others and not so kind to themselves. Trying writing 10 qualities about yourself that you admire.
  10. Personalization: The mother of all guilt. You take it upon yourself that it is your fault even if you were not responsible for it. Positive Action Step: We have to trim our sense of responsibility down a bit. Try understanding what is a realistic, manageable goal for you when you cook at home. If you think you are going to cook 3 meals a day 7 days a week, most likely this is going to be challenging. Instead, notice what days are busier for you and try to grab some conscious take out or other prepared meals.

Basically, we are emotionally charged beings with a bit of distortions between our thoughts and feelings. I think many wars have been fought over this, relationships have ended and the boom of the self-help era is upon us.

Thank you for being an emotionally open human,

Heather Fleming, C.C.N.

P.S. I had two clients recently graduate and release their stress around food so we have 2 openings for anyone who wants to release compulsive thinking and replace it with your intuition. Please email me for us to chat and see if the process is supportive for you.
P.S.S. This video is for any of use who have any of these and need sugar to help us feel or not feel this confusion.

 

Potatoes wanted me to tell you something…

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Don’t eat starch. Be wary of carbohydrates. All of these rules started after we were on low-fat diets in the 80’s. We went from being told to eat processed low-fat foods full of carbs, to swinging the other way with high protein and high fat diets. I am bringing us back to balance by wanting us to discover when we need to eat the starch and when to pass on it.

So potatoes have hired me to become their Public Relations Representative. Potatoes are a very good source of vitamin B6, potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber and pantothenic acid. Try to add in potatoes 2-3 times a month and see if you feel more satiated, calmer, more energy in your workouts, and feel leaner when you wake up in the morning. If so, then these tubers are supportive to your body.

I have a friend who eats potatoes to calm her before she flies. They can help raise serotonin levels. Serotonin is a neurotransmitter that is important for brain function, mood and well being. There is a book and program called “Potatoes not Prozac”. It this seven-step program developed by Kathleen DesMaisons as a nutrition-based approach to overcoming sugar sensitivity and addiction. The plan was conceptualized from her personal experiences as well as her work as a rehabilitation therapist. The “flagship of the program” is consuming a potato every night before bedtime. The potato helps raise serotonin levels. Potatoes also provide a satiety effect, helping you feel fuller and offer an “emotional comfort.” Potatoes can be baked, mashed or roasted. Consume any type of potato including sweet, russet, Yukon gold or Russian fingerling.

The other secret is to not combine the potato with foods that contain protein as the protein along with the potato at bedtime could interfere with your serotonin-making process. Try not combining your protein and starches throughout the day and add in a starch when you are feeling overwhelmed and experiencing intense cravings.

Food combining is the main principle I use to help clients add in more nourishment as they learn to trust their instinct. The Meal Types I teach are: Protein Meals, Starch Meals, Combined Meals & Free Meals. Knowing when to each which type of meal can help you lower your cortisol levels, assist in digestion, balance your blood sugar and help you feel more satiated. To learn more about the different meal types, textures and cravings please join me on Wednesday, April 19th @ 5 pm PST for a FREE class. Please email to sign up and receive the resources prior to class.

So, bring the potato back and spread some organic butter, ghee or avocado oil, herbs and spices on top for added flavor and fulfillment.

Taters & lots of love,

Heather Fleming, C.C.N.

P.S. Here is a video for a roasted veggie medley for you to incorporate into your healthy lifestyle.

Turn Obsessive Cravings into Connected Cravings

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Every time I research emotional eating and cravings, I notice there are a list of steps to STOP the triggers and replace emotional eating. So, guess what, I am going to IGNITE emotional eating. What if we are only suppose to learn from these intense cravings. Maybe our body needs more water, rest, certain Vitamins and minerals. So, let’s embrace these messages and practice implementing what our true needs are. Who’s with me?

I am a professional emotional eater. I use to use food to make me feel something or numb out feeling everything or anything.  How about we feel the emotion fully, feel into the tension with compassion then adore the craving and finally align with the food? Instead of making the food carry the burden of the unwanted emotions and then not feeling well after eating the food. Does this feel scary or does it feel so right?

I believe we crave sensations, textures, flavors, and a feeling of nostalgia and euphoria. What if we can have it all, feel healthy, eat well, feel light, and LOVE our food?

I have been experimenting with cooking videos these last few months to share my happy mindset, love and joy that I have with food. I really don’t want to spend all my energy consumed and obsessed with food. I want to think of food in an instant and smile, just like the same feeling you experience when a friend calls that you haven’t spoken too for awhile.

What if your connection to food and meal planning can be as effortless and automatic as breathing? What if the obsessive thoughts are habitual and trying to sabotage you and make you disconnect?

I use to use chocolate for comfort like a baby blanket, I would actually worry if there wasn’t any in the house. About the middle of last year, all of sudden I noticed I didn’t by chocolate to have at home for over 6 months. If you would have “made” me not buy chocolate, we would not have been friends anymore. However, after diving deeper into the physical and emotional aspect, chocolate and I have a calmer and less obsessive relationship.

Here are some aspects of my NOW less obsessive and more connected craves… CHOCOLATE

The physical response to chocolate: Sign of low magnesium, dehydration & lack of essential fatty acids.

The emotional response to chocolate: Craving more mental stimulus in your life.

What to do to support the physical: Add raw cacao nibs. Add 250mg of Magnesium @ night. Increase Omega 3’s through out the day and at evening time. (Chia Seeds, walnuts, flax oil, krill oil.)

What to do to support the emotional: Take deep breaths. Pick up a good book, go to a museum, a lecture, or try a new body awareness class.

Which foods take up so much of your mental energy that you want to shift your consciousness around them?

Please join me for this month’s complementary class on APRIL, 19TH @ 5 PM PST as we DISCUSS AND EXPLORE: “TURNING OBSESSIVE CRAVINGS INTO CONNECTED CRAVINGS”

Please email me personally to sign up and receive the resources prior to our call:

info @ ConsciousNutrition.com

This week’s video is for anyone who needs a light snack prior to an activity that they don’t want to feel bogged down before their adventure:

Crave and play,

Heather Fleming, C.C.N

P.S. If you haven’t received your copy of the Conscious Nutrition’s Follow Your Cravings guide, please do so here: Follow Your Cravings

 

 

Adventure Bowl

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I recently met Michelle Shea of Adventure Dining Guide. She was out and about filming, camping and sharing how to nourish yourself during life’s expeditions.

This Adventure Bowl is for all of you who love whole foods and want to keep your inflammation at bay so you can keep on trekking.

Here are some tips as you are making your nutrient packed adventure bowl:

  1. Try adding 1/2 cooked and 1/2 raw ingredients: The reason for this is to support digestion with the cooked ingredients, especially if you are feeling worn out or overstressed. The cooked anti-inflammatory ingredients may be easier to absorb in your intestine. The raw ingredients will provide more nutrients and give you energy, crunch and satiety.
  2. Try adding 1/2 sweet and 1/2 savory: The sweet ingredients such as dried fruit, sweet potatoes and squashes will help your blood sugar and give you a burst of glucose to your brain if you are starting to fade. The savory offers sea salt and other seasonings to help with electrolyte balance and keeps your taste buds happy.

Here is a great recipe for your Adventure Bowl.

  • 1-2 cups dried chickpeas, soaked in 8 cups water overnight*
  • 3 cloves garlic, crushed
  • 1 carrot
  • 1/2 cup walnuts, toasted, lightly chopped
  • 2 T of sunflower seeds
  • 1/2 cup currants or cherries, dried
  • 1 red onion, small, quartered, thinly sliced
  • 2 cups arugula, wild
  • 1 cup of roasted cauliflower in coconut oil.
  • 1 tablespoon cilantro, fresh, chopped
  • 2 tablespoons curry powder
  • 1 tablespoon olive oil
  • 1/4 cup cilantro, fresh, chopped
  • 2 T of fresh Ginger
  • 1/4 teaspoon cayenne pepper
  • Juice of one lime
  • Sea Salt and pepper to taste

And most important, have fun and stay safe.

Heather Fleming, C.C.N

Do you crave hot & sweet?

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I watched many of my peers discuss about how we should just not eat sugar and avoid all sweets. I respect their intention, but this reality isn’t very supportive and can cause shame when we try to go against nature and our needs. Sweet is one of the main taste buds on our tongue and the flavor of sweet can also build tissues and calm nerves. We will discuss the difference between needing sweet vs wanting it. This blog is dedicated to all of my soul sisters and brothers who crave sweet with me.

When you deny the subtle sensation of a sweet craving, it can cause more stress than partaking in a bit of sweet. When we were hunters and gatherers we would migrate toward berries and sweeter plants to support our nervous system. The issue in today’s society is we have over sweetened and it is more difficult to notice the subtle craving.

The difference between needing and wanting can be confusing. Here are a few tips and scenarios to help you notice if you just need a little honey or you should try to steer clear from sugar.

When to add the sweet:

  1. You had an intense workout and need replenished: If you are a surfer or a hiker, you may notice after a longer session you feel a bit of a crash. There are heaps of hydration drinks to support you before, during and after. Some easy tricks that you can try at all of these times are real coconut water, honey in tea, honey in almond butter, fruits, and powdered greens mixed in water. One or more of these can support you so you don’t become too depleted.
  2. You don’t feel strong enough to not have the whole dessert. If you are over thinking dessert and are trying to will power your way through it, please, please have a bite. Enjoy it fully or share with a friend and I bet you may not need another bite.
  3. You wake up craving 35 donuts. Your body may have worked hard to detoxify through out the night, and a bit of honey in your tea or fruit in your smoothie may help you rebalance instantly versus trying to fight the sugar craving all day.

When to let the sugar go:

  1. You crave sugar after every meal. This is a sign your body isn’t absorbing nutrients efficiently, your blood sugar may be too high, you are not utilizing fat for energy and not detoxifying well. Basically your chemical processes are not working well and you need to recalibrate your meals and timing of your meals. Please reach out to a really cool nutrition supporter:)
  2. You crave sugar at the same time everyday. You stress levels are too high and you are depleting your macro and micronutrients. It could be something as easy as changing the balance of your breakfast or switching a few meals around to better support your organs.
  3. You are moody all the time and quick to react: We want you to be a happier and more intentional friend. If you tend to always feel exhausted and life is overwhelming, try reducing your sugars and add in more quality foods to help you heal and balance your neurotransmitters.

Here is one of my favorite hot and sweet meals to help us feel more balanced, grounded and nourished.

Heather’s Healthy Pancakes, video below and Click here for the full recipe,

Thank you for being hot & sweet,

Heather Fleming, C.C.N.

 

Heather’s Healthy Pancake

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This pancake makes me smile, feel comforted, satiated and supported. 

If your body is craving hot & sweet this is a great staple to have ready for the week. Sometimes a protein shake just will not support you and this cake will give you the life force you need.

  • 1 1/2 cup of mixed gluten free nut flours, almond, coconut, walnut
  • 1/2 tsp baking soda
  • 1/2 banana
  • 1 tsp pure vanilla extract
  • 1 tsp cinnamon
  • 1/4 tsp sea salt
  • 3 large pastured eggs, room temperature
  • 1/4 cup pure coconut milk
  • 1 tbsp coconut oil
  • 1 tbsp honey (or real maple syrup)
  • 1 tbsp of organic butter

Smash the banana in a glass bowl, add vanilla, baking soda, cinnamon, sea salt, eggs and mix. Add flour to your desired consistency, add coconut milk if you need more liquid. Cook in melted coconut oil and top with organic butter, honey, syrup or almond butter. Most important, enjoy!

If you use a gluten free pancake mix with baking soda and salt you will not need them again.

*The video didn’t add baking soda or sea salt, and the imperfect chef wishes she would have:)

 

 

 

What type of thinker are you?

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Hello everyone!

I hope you are having a nourishing week. I am trying a simpler format to share the conscious nutrition philosophy, programs, new videos and recipes. I hope you enjoy.

What kind of thinking do your practice? Are you more of a critical or analytical thinker, or are you a creative thinker and generate many ideas to come up with more than one answer?

I had a great conversation with a friend who just got a new job. The first day they shared their company’s vision and #1 rule was to consider everything. I was instantly intrigued.

How can we be a balanced, connected thinker, feel safe with our choices and stay in relation in the world ? Studying nutrition in college initiated the critical thinking aspect and was essential to my learning. Now, it is a combination of critical and creative thinking to assist my clients in their evolution.

I don’t know the step by step of how to become a balanced thinker. If you have any suggestions or feedback, please share.

I do know this, I am making the type of thinking that is connected to my knowing my life’s work and how I want to teach consciousness with food.

Your challenges for this week are:

  1. Try combining both of these types of thinking in a conversation with a friend. Especially a friend who you feel is the opposite type of thinker you are. I had two of these conversations already today practicing balanced thinking and noticed I felt less reactive and was a better listener.
  2. Try NOT being a critical thinker with a meal, try to be a creative thinker and come up with a meal that FEELS good. I bet it is even going to be healthy.

Also, please check out my video for my new favorite sauce, Chimichurri. Add it to roasted veggies, seafood, eggs, you name it. Recipe below.

Have a super churri week!

Heather Fleming, C.C.N.

Chop in a blender or food processor.

Bringing Fruity Back

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Happy Spring to the Northern Hemisphere! Have you ever picked an apple and ate it right from the tree? That taste and experience is what nourishment is all about. Some experts caution people on their fruit intake and I use to be one of them. Now, I am bringing fruity back.

The reason fruit may have gotten a bad rap was due to the sugar content of certain fruits and dried fruits. If you experience blood sugar imbalances try combining fruit with a healthy fat such as almonds, walnuts, shredded coconut, or chia seeds. If you do not have blood sugar imbalances, try having fruits alone, especially melons and other high water content fruits, and see how your body feels. For example, a grapefruit topped with mint may be a wonderful appetizer that satiates you and then you feel more balanced with a smaller dinner.

Here are some spring fruits and ideas on what to do with them:

Spring Fruits & Ideas:

  1. Grapefruit:  Sparkling Grapefruit Mojito.
  2. Strawberries: with a dollop of coconut whip cream
  3. Apples:  Topped with candied pecans
  4. Oranges:  Fresh squeezed or an orange pesto dressing.
  5. Lemons:  Lemon ice cubes
  6. Pears:  Caramelized onion and pear salad
  7. Apricots: Grilled apricots drizzled with butter, honey and sliced almonds.
  8. Cherries: Warmed cherries topped with cinnamon and crushed nuts.
  9. Kiwis: Check out this recipe for rice pudding topped with kiwi: Click here
  10. Pineapple: Blend 1 kiwi, 1/2 cup of pineapple cubes, 1/4 cup iced green tea and ice.

Also, other tropical fruits can be fun to add in your fruity rotation. I had so much fun on this tropical fruit ranch, please check out this video if you want to learn about Cherimoya and passion fruits.

Stay sweet,

Heather Fleming, C.C.N.