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Paleo Strawberry Shortcake Cupcakes [Tracy's Tips n Treats]

In the spirit of reaching towards happiness we need to understand many foods can actually make you feel sad :( 

Trans-fat, Caffeine, Artificial Colors, Food Additives, and Sugar are the top mood sidrupting foods. Paleo foods can finally be a way to enjoy desserts and comfort foods, without toxins and additives! Below is my favorite Paleo dessert that is EASY and DELICIOUS! Perfect summer treat!

Paleo Strawberry Shortcake Cupcakes

Ingredients

• 1/2 cup coconut flour
• 1/4 tsp baking soda
• 1/4 tsp sea salt
• 5 eggs
• 1/2 cup raw honey
• 1/2 cup coconut oil, melted
• 1/4 cup unsweetened coconut flakes (optional)
• 1 tsp lemon juice
• 1 tsp vanilla extract
• 12 whole strawberries (organic best)
• 2 cups whipped coconut cream  frosting (See Recipe Below)

 Directions

1. Preheat your oven to 350 degrees F.
2. Place 12 cupcake liners in a muffin pan.
3. Sift dry ingredients together into a bowl. Add the coconut separately.
4. Separate the yolk from the whites of 2 of the eggs. Set the egg whites aside.
5. Combine 3 whole eggs, two egg yolks, coconut oil, honey, vanilla and lemon juice with a hand mixer. Be careful that you don’t over mix.
6. Turn the mixer to low and add the dry mixture (don't forget coconut flakes) and wet mixture in alternate batches until the batter has no lumps.
7. In a small bowl beat the egg whites until thick, soft peaks form. (Using a hand mixer works best.) Fold into the batter very gently.
8. Pour or spoon batter evenly into the 12 cupcake liners.
9. Bake for about 20 minutes or until done. Allow to cool for 5-10 minutes, then carefully remove cupcakes from the pan. Cool completely.
10. When the cupcakes are cool, cut a small circle off the top and scoop out a little of the cupcake and put one whole strawberry in the cupcake.
11. Frost the cupcakes with the whipped coconut cream

Coconut Milk Whipped Cream (Dairy Free)

Ingredients:

- 1 Can of Full Fat Coconut Milk (Organic and/or BPA free can recommended)

- 1/4 tsp Vanilla Extract (This is optional. You can add any flavor you would like. 1-2 tsp of pure fruit preserves is a great way to make flavored whipped cream).

-  2 tbsp Tapioca Starch and 1/2-1 tsp Stevia (Sweet Leaf best brand)*

*(You can use 2-3 tbsp Confectioners Sugar if you are not doing paleo)



Directions:

1. Place coconut in the fridge overnight still sealed.

2. Open the can without shaking it or turning upside down.

3. Carefully spoon out the top layer of opaque white stuff that has gathered at the top of the can into a mixing bowl. Leave the 1/2 cup of translucent liquid in the can and save for smoothies or toss.

4. Add Tapioca Starch slowly and begin to beat with a hand mixer until you get a creamy mixture. Then Slowly add stevia and flavor (i.e. vanilla) until you get sweetness you like. (Start on low and move to a higher speed, move the beater in an up and down motion).


 
(Resource: draxe.com, http://kblog.lunchboxbunch.com) 



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5 Steps to Get Happy [Tracy's Tips n Treats]

With summer in full bloom and sun dresses and bathing suits filling the racks, I thought I would give you some of my most powerful tips to get happy so you can truly enjoy this summer with confidence in the body you were gifted.

Your Happiness in Determined By:   

50% Genetic  -  10% Circumstances  -  40% Thoughts & Behaviors!!

This means you have 40% control over your own happiness. That is pretty powerful!

This is a snippet from one of my most popular lectures: Happy Hottie Hormone Helpers. Are you ready to take action?!?!

5 Steps to become a Happy Hottie

Step #1 
Limit “Energy Sucker” people in your life. Those people that drain or take advantage of you. Spend more time with “Energy Boosters.”

Step #2 
Start a Food/Mood Journal and Heal your Gut (second brain)

- Chart when and what you eat, and energy/mood level from 1-5 (5 being blissed out)

- Chart energy/mood level after you eat.

- Chart energy/mood level 1hour after you eat.

-Start to eat fermented/high enzyme foods before you eat to ease bloat and increase absorption. I like RAW sauerkraut, bitters, apple cider vinegar mixture.

-> Get a copy of my Best Beverage Recipes here <-

Step #3 
Clean out toxic items in your food, beauty and cleaning products

10 Most toxic chemical in Beauty Care/Cleaning Products

1. Gluten
2. Parabens
3. Phthalates (reproductive system) Type 3 Plastic
(causing allergies and sensitivities in adults)
4. Triclosan (anti-microbial) (disrupt thyroid),
5. Sodium Laureth Sulfate (detergent) (neurotoxin)
6. FD&Color and Pigments
7. Hair Dyes (coal tar in black dyes worst, DMDM Hydantoin cause immune issues, Formaldehyde, Phenyl Methyl pryrazolone comes from coal tar)
8. Fragrances
9. BHA (BHT) live damage and thyroid damage
10. Benzalkonium Chloride (causes irritation for ezcema and psorasis) found in hand sanitizers and wet wipes) Oxybenzone (sunscreen)

Step #4 
Start a daily Gratitude Practice

-Write down at least one thing you are grateful each night before you fall asleep.

Step #5 
Schedule in Self-Care Every WEEK (i.e. yoga, massage, baths, etc). No exceptions! 

When are you going to get started. Head over to my Facebook page and leave a comment. You never know, you could be the inspiration for someone else out there that needs a little nudge ;)  




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Anti-Inflammtory Lunch [Tracy's Tips n Treats]

This salad recipe from Dr. Axe is fantastic!! Almost every ingredient in this recipe has anti-inflammatory properties.

Ingredients:

- 2 cups pitted and halved dark cherries
- 2 cups cooked Quinoa
- 1/2 cup wild rice
- 1 cup chopped kale
- 1/2 cup chopped celery
- 1/2 cup chopped almonds
- salt and pepper to taste
- 1/4 cup extra virgin olive oil
- 1/4 cup apple cider vinegar
- 1 tsp dijon mustard
- 1 clove minced garlic


Directions:

1. Soak quinoa and and cook wild rice in 3 cups of water for 15 minutes. 
2. Drain quinoa and add to rice. Continue to cook from 15 minutes.
3. Drain and combine with vegetable, cherries and nuts in a bowl.
4. Whisk together the oil, vinegar, mustard, garlic, salt/pepper and pour on salad.


(Resource: http://draxe.com/recipe/quinoa-salad-dark-cherries-kale/?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter)



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Five Tips To Decrease Pain and Inflammation [Tracy's Tips n Treats]

Many issues can cause inflammation, from stress to gluten. Inflammation is our body’s

response to try and fight something off. That is why when we are very sick we get hot with a fever. Trying to literally get the bugs out with heat. Inflammation anywhere in your body is similar to this immune response by heating up the area. The problem is, many people have inflammation in one area for most of their lives. This make the body a war zone each and every day. No wonder you feel like crap then!

These 5 Tips will help you ward off pain and inflammation in your body so you can:

- Sleep Better

- Have More Energy

- Exercise More with Ease

- Lose Belly Bloat and Weight

- And Enjoy Life More

Following these step in this order will help you to transform into that fantastic and fun body you deserve!

Step #1

Eliminate Inflammatory Thoughts & Replace with Gratitude Thoughts

How often do you notice yourself frustrated? Resentful? Stressed? Angry?

All these will increase your blood pressure and cortisol (stress hormone) levels, which make it very difficult for your body to decrease the inflammation in your body.

Practicing daily gratitude has been studied to make people happier and healthier by increasing better stress responses. Stress will still happen, but how we react is completely in our control. Writing down just one thing you're grateful for each night can help you begin to feel more grateful during your entire day. If you are having trouble, make it something very small as you saw a baby smile today. You may also write one thing that makes you happy every day too.

Step #2

Avoid Gluten, Dairy & Sugar

These three foods have been studied to be to top contributors to irritating inflammation in the body. Gluten aggravates your gut, Dairy causes inflammation response, and Sugar increases inflammation. Easiest way to avoid these 3 is to start eating more Paleo. Check out this blog for many Paleo recipes. Or check out my Pinterst Page: https://www.pinterest.com/tracyrickard/paleo-diet-recipes/

Step #3 

Eat Leafy Greens. This includes Spinach, Kale, Swiss Chard, Bok Choy, Arugula, Broccoli, and several more.

Many leafy greens contain anti-inflammatory flavonoids that decrease inflammation in the body. Plus, they are packed full of vital nutrients for the body, and give your natural detoxification and energy!

Step #4

Eat Blueberries and Pineapple

With Blueberries being high in antioxidants and Pineapple high in Vitamin C and Manganese, these 2 fruits pack a powerful anti-inflammatory punch. Try to eat these as much as possible, switching it up from time to time.

Step #5

Consume Turmeric

Turmeric has the compound curcumin in it that is an active anti-inflammatory. Try in capsule form, cook with it, or put into water in the morning. I like to put in my drink with 1-tablespoon apple cider vinegar, 1 tablespoon lemon juice and water in the morning. You can find a lot of Indian recipes with turmeric in them as well. This is probably why in India arthritis is barely present.

Start slow with these steps. For the rest of this month try and complete 1 step for a full 5 days before moving on to the next. Bu the time August hits you will notice how much better you feel, and how easy it is to live this way!



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Stamina Smoothie [Tracy's Tips n Treats]

Do you use the excuse I don't have enough time to get healthy? This quick smoothie recipe is great to...

 
--> Give you natural energy and save money on coffee
--> Save you time and money not cooking breakfast and go out to eat
--> Help lose weight and feel great

And it only take about 5 minutes each morning to prepare!

Ingredients:

 - 1 cup frozen blueberries

- 1 tsp Maca Powder

- 1 tsp Cacao Powder

- 1 tbls Hemp Protein Powder

- 1 tbls coconut oil (organic unrefined)

- 2 tsp favorite greens powder (best if it contains chlorella and/or spirulina)

- 2 cups Almond milk (unsweetened) I like Silk, Wegmans, Fresh Market or Whole Foods brands without carrageenan.

Directions:

- Mix all ingredients in a blender and enjoy immediately

- Best in the morning

(Picture Resource: dailysmoothie.wordpress.com)



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Overcome Top 3 Excuses [Tracy's Tips n Treats]

Have you ever made a plan to start going to the gym or yoga class? Start eating healthier? Finally take time for yourself and get a massage? And then...

Do these thoughts start coming up?

- I don't have enough....
Time, money, etc

- I'm too....
Old, fat, young, tired, busy, etc

- I'm not...
good enough, smart enough, skinny enough, funny enough, brave enough, etc


This is actually a GOOD thing! The reason being, it is a indicator that you can change. It is your awareness. That's the first step right? You've heard this many times before, that awareness is the first step. But what to do now???

These thoughts are just helping to keep you safe. Change can be scary. Super Duper scary! There is a container you must hold the space for when you are going through change work. Creating your personal safety container is key to lasting change.


Three Steps to Overcome Excuses

1. Envision

Envision it first. Start envisioning you following through with your task at hand each and every day. Check in with the future version of you already getting what you desire. Maybe that future version could help you with how you feel. Because how you want to feel will help you align with the tasks you want to accomplish. Our minds can focus on a feeling alot easier than a to do list. 

2. Support

Make sure you have at least 4 people that you can count on, and keep in touch with them consistently. When you're having an "off" day get some support. Have a friend text you everyday to keep you on track. Make these 4 people your allies on your mission of transformation.

3. Start Small

If you want to start eating healthy but you are on a budget then start just incorporating one healthy food and eliminate one food you know isn't serving you. An example would be for one week spend your money on buying organic spinach and buy one less coffee. Instead drink more water and try some black or green tea. One Starbucks latte costs the same as an entire dozen organic eggs.

Want to start exercising. Commit to getting to one class within a 2 week period. If you feel great after class you will want to come back. You will see where time is available in your schedule. We always make the time for what we WANT.




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Paleo Coconut Macaroons [Tracy's Tips n Treats]

Paleo Coconut Macaroons

Enjoy some sweet stuff without the gut disrupting ingredients. This recipe from Dr. Axe.com is fantastic!!

Ingredients:

- 6 egg white
- 1/4 tsp sea salt
- 1/2 cup honey or coconut nectar
- 1 tbsp vanilla extract
- 3 cups coconut flakes

Directions:

1. Whisk eggs and sea salt until peaks form in the eggs
2. Add in honey or nectar, vanilla and coconut
3. Drop batter onto parchment paper on cookie sheet
4. Pinch off each at the top like a chocolate kiss
5. Bake at 350 degrees for 10-20 minutes until lightly browned.



(Recipe/Picture resource: http://draxe.com/recipe/coconut-macaroons/)




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5 Questions To Uncover Health Issue Root Cause [Tracy's Tips n Treats]

So many health issues start in the gut, but many people don't actually have traditional "gut" issues. Answering these questions can help uncover where the root cause is coming from. 

Question #1 [Mental]

Do you have poor concentration or memory?

Questions #2 [Emotional]

Do you struggle with mood disorders (anxiety/depression)?

Questions #3 [Physical]

Do you struggle with fatigue or low energy?

Questions #4 [Immune]

Do you suffer from seasonal allergies, sinus congestion, inflammation, and food intolerance/sensitivities

Questions #5 [The Gut Questions]

Do you struggle with constipation, diarrhea, bloating, heartburn, or acid reflux?

If you answered “YES” to any of these your gut is struggling. Our digestive system breaks down your food for energy; absorbs nutrients for our well-being; stores roughly 80% of our immune system and serotonin (mood stabilizer); and even talks to the brains 24/7 via the vagus nerve. This is why it is sometimes called your “other brain”

This is why your gut could be the root cause of even your sinus issues. It should be the first thing you look at when you are struggling with many health issues.

What to do???  The Big Three things to focus on:

1. Stress Management

2. Gluten Consumption

3. Conventional Dairy Consumption

Tracy's Total Wellness ways to manage the BIG THREE!

1. Eat Paleo (check out all my fantastic recipes on this blog or my pinterest board)

2. Try Yoga and pay more attention to the breathing than the moving

(Resource Picture: peoplethink.biz)



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