sweet potato brownies | Jennifer Dene

Sweet Potato Brownies: A Tasty Sugar Free Treat

Today’s recipe for sweet potato brownies will be a hit with even the most finicky of eaters. If you think that brownies can’t be healthy, or healthy food can’t be delicious, think again!

Last week I told you about the new 21 day eating plan that I started, you can catch up on that here. I’m eight days in and all is going well so far. I’m inspired to be more creative in the kitchen — something that you’ll benefit from in a moment — and I’m spending more time on non-food related lifestyle stuff.

There is one thing though…in a cruel twist of irony, Nate and I attended a sourdough bread making class the day before this all began. So in my freezer are two delicious loaves of organic, heirloom grain, homemade bread. How’s that for bad timing?!

I’ve also noticed that it’s much easier to stick to my menu when my husband isn’t at home. He travelled for the first part of last week, and I didn’t give my food a second thought. The night he returned home, however, I was suddenly missing that glass of wine and bowl of pasta.

This reminded me that food is a social beast, and breaking bread with those you love is a legitimate way of feeding the soul. You CAN be healthy and eat really well, without giving up everything you love.

That’s not to say that I’m obsessing over food or feeling resentful of this experiment. As I mentioned last week, this is a very finite and specific arrangement. And while I’m definitely noticing some positive health boosts, I also realized that I wouldn’t be ok to deprive myself of foods that I love (and that love me back) for a lesser cause…like losing those last five pounds.

Fortunately, I have some fantastic recipes to fall back on, which are gluten free, sugar free, caffeine free, dairy free and grain free. (It’s ok, they’re not “fun” free!) I thought I’d share some of them with you over the next few weeks.

Today’s recipe is for sugar-free sweet potato brownies. These tasty, fudgy-wudgy little morsels will fool even the fussiest of eaters. They’re also easy to make, only require a couple of ingredients, and they freeze really well.

The Benefits Of Sweet Potato Brownies

  • Sweet potatoes are a great source of vitamins A, C & B6, as well as manganese and copper. They’re also rich in potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus. All that’s to say that sweet potatoes are a healthy carb to add to your diet, that help to heal inflammation in the body.
  • Many other “healthy” dessert recipes rely on ingredients like dates, maple syrup, agave and raw nuts. While these foods are ok in moderation, and they’re still better than noshing on a snickers bar, we can’t deny that sugar is sugar, and for many people nuts are really hard to digest. These brownies are gentle on your belly in fact, they’re good for your belly — and they are sweetened with stevia, which doesn’t impact your blood sugar.
  • Finally, if you eat these brownies cold they are a good source of resistant starch (RS3), which feeds the healthy bacteria in your gut.

Resistant starch? Huh?

Resistant starch is a type of dietary fiber found in starchy foods such as potatoes, grains and beans, once they’ve been cooked and cooled. As an undigestible form of fiber, resistant starch moves through the digestive tract without the carbohydrate ever entering your bloodstream. Once it hits the large intestine resistant starch gets fermented, turning it into a prebiotic that feeds the healthy gut flora (i.e. microbiome). The resistant starch in a sweet potato is only activated once that potato has been cooked and cooled; this occurs through a process called retrogradation, which changes the cell structure of the carbohydrate.

A public service warning…

These bad boys are good for you, but they are still treats and should be eaten in moderation!

Sweet Potato Brownies

Melissa Ambrosini created the original recipe; I’ve pared it back and made the method even more simple.

Ingredients

  • 1 large sweet potato
  • 4 tablespoons each: coconut oil & butter
  • 4 organic eggs
  • 2 tablespoons coconut flour
  • 1/2 cup cacao powder (or carob for caffeine free)
  • 40 drops vanilla stevia
  • 1/2 teaspoon baking powder
  • Pinch of sea salt

Method

  1. Preheat oven to 325ºF / 140°C.
  2. Halve the sweet potato lengthways, then press it back together and wrap it in foil like a burrito. Bake for 30-40 minutes or until soft.
  3. Once cooked, scoop out the sweet potato flesh using a spoon. Blend the sweet potato, coconut oil and butter, until smooth.
  4. Add the remaining ingredients to the blender and mix until smooth.
  5. Line baking tray or pan of your choice with parchment paper.
  6. Pour in brownie batter.
  7. Bake for 20-30 minutes (a longer time gives a firmer texture, while shorter is more soft and gooey).
  8. Allow to cool and then cut into small squares (about 15 pieces). Store then in the fridge or freezer.

I hope that you’ll give this recipe a try this week, and do let me know how you go.

With love,

How To Make Healthy Decisions - Jennifer Dene

How To Make Healthy Decisions (And Why We Don’t Like To)

I was at the supermarket the other day and I wanted to buy a bag of chips. I headed into the snack aisle, my eyes scanning the shelves, my hands not knowing whether to reach for potato or corn. (I adore them all.)

“Are we getting chips?” my husband asked.

“Ummm, maybe. I was thinking about it. Do YOU want some?” came my response.

Our conversation continued…

Him: “Sure, if you want them.”

Me: “I don’t really mind.” (I did.) “We’ll only get them if you feel like them.”

And continued…

Him: “Let’s not worry then, I don’t really feel like chips tonight.”

Me: “Are you sure? You might want some later. Maybe we should get them just in case…but only if YOU want.”

Can you see what was happening here? Despite the fact that I wanted chips I wasn’t willing to say the simple words “I’m going to buy myself a bag.”

Why?

Because I didn’t want to be responsible for making that decision.

I catch myself doing this from time-to-time, outsourcing my decisions so that it’s not my fault if things don’t pan out.

It’s a habit I don’t like and one that I’m changing, but it still catches me out every now and again.

Home cooking is a simple decision: you either cook or you don’t.

Exercising is a simple decision: you either do it or you don’t.

Drinking wine on a Tuesday night is a simple decision: you either drink it or you don’t.

These are some of the decisions that I battle with, and that I might pass off to someone else, even though the “right” choice is both personal and situational. Some days exercising is the best decision, other days it’s not. Sometimes getting take-out is great, other times it’s not.

You might not always make the right decision, but you do have to be willing to make a decision, especially if taking control of your health is important to you.

This month I’m committed to making my own healthy living decisions, with authority and without guilt, to see how the choices that I’m making affect my health, my happiness and the quality of my life.

I’ll keep you posted on how it goes.

With love,

JDW Signature

Healthy Holiday Eating

Healthy Holiday Eating: It’s More Simple Than You Think

The holidays are a difficult time for women who don’t have a healthy relationship with food. From restrictive eating to overeating, this time of year can create some serious food anxiety.

So in today’s post I’m sharing four diet-free, practical tips that will help you feel more confident at the holiday dinner table.

And the reason I can help is because I’ve been there too. For ten years I felt like I had only two choices when it came to holiday eating:

  1. Avoid eating foods that I thought were bad for me.
  2. Accept that overeating is part of the holiday tradition…and deal with the aftermath in January.

Perhaps you can relate.

But you know what? Both of those options stink. Restricting and overeating are signs of self-sabotage, not self-love, and they’re getting in the way of you reaching your ideal weight.

Fortunately, there’s a third choice:

(3) Eat what you want. Stop when you’re full.

Sounds easy, huh? It is, but it takes time. 

This holiday season you need to give yourself permission to eat. Eat what you want, just do it mindfully and slowly. Don’t be afraid to eat, but don’t be afraid to stop eating either.

I know this might be a different approach for you, one that may make you a bit anxious. Here are four techniques that you can test out to get you started:

Decide What To Eat

Have you ever eaten something only to realize that it wasn’t what you wanted? When this happens you feel full but not satisfied, which can lead to overeating and feeling guilty. So instead of rushing in to eat what’s on offer, stop for a moment and consider what you really feel like.

Prepare To Eat

Want to know my secret to enjoying treats without gaining weight? I put them on a plate or in a bowl. This keeps me portion-aware and makes the whole eating thing feel more official. Seeing food before you eat it also triggers the release of the digestive enzymes that are crucial to digestion. Pre-dinner snacks and dessert are best eaten from a small plate, or at least a napkin.

Just Eat

Don’t overthink it – this isn’t rocket science. Eat without distractions, chew your food properly and place your silverware down between mouthfuls. Also, remember to breathe.

Stop and Reflect

In French Women Don’t Get Fat Mireille Guiliano writes that she eats half of her plate then stops for a while to check in with her appetite. If she’s still hungry she eats a bit more. If she’s satisfied she stops. I like this idea and thought you might want to experiment with it too.

Most importantly, try not to make this into a bigger deal than it has to be. Food is just food, there’s always more of it, you can eat what you want, and you can stop when you want.

You really can. And I never thought I’d be the one to say that.

Wishing you a safe and happy holiday season.

Warmly,

JDW Signature

How To Stop Overeating Halloween Candy (And Other Holiday Treats)

Is the thought of a kitchen filled with Halloween candy giving you the heebie-jeebies?

Are you feeling frustrated, and helpless, about your annual binge on fun-sized bars?

Perhaps you’re thinking of boycotting “Trick Or Treat” this year, just to avoid the temptation…

I get it. Those mini chocolate bars have a way of getting themselves eaten, and the guilty feelings that follow are as horrid as a Wes Craven movie. But that’s not going to happen this year. 

In today’s post I’m sharing the tricks that I use to avoid bingeing on treats. Read on for three strategies that you can use this year to stop overeating Halloween candy (and avoid holiday weight gain).

Halloween should be scary for the movies, the costumes, and for your husband’s terrible attempt at pumpkin carving. But, for many of us, the real fear comes from premonitions of uncontrollable candy binges.

Memories from last year — snacking on Snickers and crunching on Kit Kats  — is enough to induce the ghost of a belly-ache. Not to mention a wave of pre-emptive guilt; your assumption is that it’ll happen again.

And it’s not only Halloween night that causes concern; that leftover loot has a way of making eyes at you from across the kitchen counter all week long. 

If you have, or have ever had, a problem with over-eating, emotional-eating, food-addiction, or sugar-addiction, then being faced with an oversized bowl of bite-sized candy is a recipe for disaster.

Since you can’t rely on willpower to get you through Halloween night, let alone the whole holiday season, you’re going to need a strategy. So let me break this thing down, and make it as simple as 1, 2, 3…

How To Stop Overeating Halloween Candy

Tip One: Buy Yourself A Real Treat

Have you ever declined dessert at a restaurant or dinner party, only to go home and raid the cookie cupboard? When it comes to food, willpower can only take you so far, which is why deciding NOT to have any treats isn’t always a smart move.

But that doesn’t mean giving in to the wrong temptation.

The problem with Halloween candy is that it’s just downright crappy. Unless you’re giving out organic, Fair-Trade, single serve dark chocolate bars — thereby killing your “cool status” with the neighborhood kids — the stuff that you’re sharing is low in quality, high in sugar, and often made via third-world child labor (1).

Normal Halloween candy is wreaking havoc on your blood sugar, messing with your metabolism, and generally making you feel pretty bad about yourself. It’s simply not worth the splurge.

(P.S. Have you grabbed your copy of my Boost Your Metabolism Guide? It’s free! You can grab it by clicking here.)

If you’re going to indulge, then I recommend doing it properly! Buy yourself a small, high quality treat, and savor every mouthful. Whether that’s an expensive chocolate bar or a ridiculously beautiful pastry from your local bakery, eating something decadent should feel sensuously satisfying, and be an event to be (fondly) remembered.

Tip Two: Do You Really WANT More Candy?

Food should make you feel good: physically, mentally and emotionally. Overeating food that doesn’t tick all three boxes is a sign of self-punishment, not self-love.

The “Want Test” is something that I share with my clients when it comes to eating treat foods. You can eat anything you WANT, in the amount that you WANT, if you’re eating from a place of self-love, emotional clarity, and epicurean delight.

Feeling guilty about eating often leads to overeating; you may have had the thought of: “I’ve already blown it by having some, so I might as well have the rest…” In doing so, you’re telling your body that (a) it doesn’t deserve a little treat from time to time (it’s not good enough / thin enough / fit enough to warrant anything special); and (b) that your body is basically a trash can, a place where unwanted food gets tossed. 

This is why one donut leads to five, or two chocolates leads to ten; and it’s what holds you hostage to the food that you eat. In the past, that way of thinking has seen me empty a box of cereal or polish off three bowls of ice cream; not exactly actions that speak self-contentment, are they?

The “Want Test” puts you back in a position of power by choosing what, and how much, you eat.

If you find yourself starting to unwrap another piece of candy this Halloween, take a moment and ask yourself:

  • Do I really want this?
  • Why do I want this?
  • Do I want this for my taste buds (will it taste any better than the last)?
  • Do I want this for my body?
  • Do I want this for myself emotionally?

As you answer these questions remember that there is ALWAYS more food, you can always have another treat tomorrow, and your decision making is more powerful than your sweet tooth.

Tip Three: Discard The Leftovers

The morning after Halloween is when reality hits you  — last night’s sugar binge, and overeating food that you didn’t actually want, feels pretty ordinary the following day. The morning brings with it that sinking feeling in the pit of your stomach, and the negative self-talk that yells: I can’t believe you did this again.*

You’re left with no choice but to get the leftover candy OUT OF THE HOUSE.

Here’s what not to do:

  • Don’t take it to work (you still have access, and your co-workers might not feel so thrilled)
  • Don’t try to hide it for later in the holidays (come on, we all know that doesn’t work)
  • Don’t stand in the kitchen eating it while trying to come up with a solution.

Here’s what you can do:

Throw it out — in the outdoor trash if you have to do. Worried about waste? Don’t be. Worry about your health. My mum taught me that it’s wasted food anyway, if you eat it but you don’t want it.

*Of course, hopefully this year you can wake up to a bright and sunny morning feeling totally at peace. You implemented tips one and two from today’s blog post, and you DIDN’T eat too much candy. Well done you! But don’t be a hero; get that leftover loot outta there.

I hope that these three strategies can help you tackle Halloween, and the entire holiday season, with a sense of calm. Trust in your body and, no matter what happens, remember to be patient and kind to yourself as you continue to tweak your healthy-living routines. 

With love,

JDW Signature

MAKE HARDBOILED EGGS

How To Make Hardboiled Eggs

In today’s post we’re going back to basics in the kitchen with a quick tutorial on how to make hardboiled eggs. Already eggscellent at this technique? Watch the video anyway to learn what kind of eggs you should be buying and a super nifty way to peel them.

Growing up I wasn’t much of an egg fan, preferring sweet over savory for breakfast (and sometimes that’s still the case). When I did eat them they had to be cooked within an inch of their life — I’m talking rock solid yolks, no wobble allowed.

But I liked the idea of liking eggs. It seemed to me a rather grown up thing to do, ordering poached eggs on sourdough for breakfast, so I decided to get on board with this egg eating thing once and for all.

And that’s where my love of hardboiled eggs started, probably because I could control the “wobble factor”.

Of course there are better reasons for eating eggs, ones that extend further than feeling grown up at a cafe. Such as:

  • Eggs contain all of the essential amino acids and a host of nutrients such as vitamin A, many B vitamins, selenium, phosphorus and folate
  • With six grams of protein per egg they help with weight loss and muscle repair
  • Plus new research (1) suggests that you can absorb nine times more nutrients when you eat whole eggs with raw vegetables.

Of course you get these benefits no matter how you cook them (as long as you keep the egg intact that is, no more egg white scrambles please). I rotate between hardboiled, poached and scrambled, but I find the former the easiest to have on hand for adding to breakfasts, salads and snacks.

So don your aprons and pop into the kitchen as we whip ourselves up a batch of hardboiled eggs.

(Psst: before you watch the video I have to apologize about the audio. The mic wasn’t working for the first half so it sounds a little strange…this is what happens when you leave a trainer and home cook in charge of video creation!)

How To Make Hardboiled Eggs

Choose the number of eggs you’d like to make and select a saucepan that’s large enough for them all (keep in mind that they keep in the fridge for 4 – 5 days)

  1. Place eggs in the saucepan, cover with cold water, add the lid
  2. Bring water to the boil and then immediately turn off heat
  3. Leave the eggs in the saucepan for 7 – 10 minutes (depending on your personal wobble-tolerance)
  4. Then remove the eggs and place them in a bowl of cold water – this stops them from cooking further
  5. Once cooled you can store them in a bowl in the fridge, or peel them using my spoon technique, which you can see at 2:02 in the video

Here Are Two Simple Egg Recipes You May Want To Try

Eggs & Avo On Toast

Not really a recipe so much as an idea: Toast a slice of bread. Spread some sliced avocado on top. Add a chopped egg, salt, red pepper flakes (optional) and maybe a squeeze of lime. Yum!

Mayo Free Egg Salad

Whisk together juice from 1/2 a lemon, 1 teaspoon dijon mustard and 1 tablespoon tahini (sesame seed paste). Add a little water if mixture is too thick. Add (chopped): 4 hardboiled eggs, 2 celery stalks, 1/4 green apple, 1/4 red onion, italian parsley. Mix it all together, season to taste with salt and pepper, and serve over greens with a side of rye bread.

Now I’d Love To Hear From You

On a scale of 1 – 10 (1 being almost raw and 10 being rock hard) how cooked do you like your yolks? Let me know by leaving a comment below!

More Sunday Prep Ideas

Low Sugar Bircher Muesli

Flour Free Banana Pancakes

Work With Me 1:1

I have new spaces available in my 1:1 coaching program. It’s virtual (we hang out via Skype or phone) and 100% customized to suit your lifestyle. If you’re interested, or know someone who might be, please email jennifer@jenniferdenewellness.com to schedule your free consultation.

Until next time keep being fit, feminine & fabulous!

Cheerio,

JDW Signature

Flour-Free Pancakes

Flour-Free Pancakes: A Five Ingredient Recipe

Today’s recipe for flour-free pancakes is going to blow your socks off!

I’m including it in our Sunday Prep Series as I like to make a batch on the weekend and nibble on them throughout the week. You might decide to go all in and devour them for Sunday brunch. Whatever floats your boat.

I’ve spoken with many of you about what kind of recipes you would like to see on JDW. The verdict? Recipes that are quick, simple to prepare, use the least number of ingredients, and are healthy but still tasty. 

Got it!

With that in mind I wanted to remind you to download your free copy of  The Healthy Living Made Easy Menu

It includes five delicious recipes that can be prepared on the weekend and quickly served up throughout the week.

The Menu Includes:

  1. Grilled white fish with quinoa, asparagus, and peach & avocado salsa
  2. A loaded “taco” sweet potato
  3. Grass-fed beef burger salad with polenta wedges
  4. Cheat’s teriyaki chicken
  5. Mini ricotta and berry cheesecakes

Click here to download your free week.

Moving on to today’s recipe — Flour-free pancakes made with banana, coconut, eggs and blueberries.

Jennifer Dene Wellness is not a Paleo website, I don’t believe in no-carb diets (heck, I don’t believe in any kind of diets), and I don’t think that gluten is the enemy, if your stomach can digest it.

But the reality is that traditional pancakes just aren’t that healthy. Not only are pancakes packed with refined flour and sugar — two major players on the “less-is-more” ingredient list — they also don’t offer up enough protein or fiber.

Ever wondered why you get hungry quite quickly after visiting IHOP? Fiber and protein (both missing in classic pancakes) are the key to feeling full, and fueled, after eating.

That’s not to say you can’t ever eat pancakes. You can eat whatever you want. But we need to be honest and admit that they’re just not an “every day food”.

While there are loads of “healthy pancake” recipes on the internet they often use whole-wheat flour, or some kind of nut flour. But that’s just more ingredients for you to buy, and more money for you to spend.

I also don’t love the “swap-flour-for-nut-flour” craze. Nut flours are high in Omega 6 fatty acids, high in calories, and can easily go rancid if not used shortly after grinding. But perhaps that’s a topic for another day.

These pancakes are so easy to prepare— after reading the recipe once you’ll be able to whip them up in your sleep. They also require very few ingredients, and include fiber (bananas), protein (eggs), and healthy fats (coconut)

One Final Tip … 

If you choose to top your pancakes with maple syrup I want you to remember three things:

  1. Buy real maple syrup. The ingredient list should only read maple syrup. Nothing else.
  2. Measure your pour. One tablespoon of maple syrup has 14g of sugar! Gah! If you pour two tablespoons that’s your entire sugar intake reached for the day.
  3. Consider alternatives. Try the pancakes plain, they’re delicious. Or add a berry sauce: Heat 1/2 cup blueberries with 1 tablespoon of water and 1 teaspoon sugar in a small saucepan, or the microwave. Once the berries have softened, and the water is mostly absorbed, pour over your pancakes.

Banana & Coconut Flour-Free Pancakes

(Makes 10 pancakes) (Gluten Free)

Flour-Free Pancakes

Ingredients:

  • 3 ripe bananas
  • 6 eggs, lightly beaten
  • 1/2 cup desiccated coconut, plus extra for sprinkling
  • 1 cup blueberries (fresh or thawed if frozen)
  • 2 tsp coconut oil, for frying

Directions:

  1. Mash the bananas with a fork. Place in a medium-sized bowl and whisk together with the eggs and coconut. Add the blueberries (reserve a few for serving) and stir well.
  2. Heat the coconut oil in a 10in (25cm) non-stick frying pan over a medium hear. Add two to three tablespoons of batter for each pancake. You should be able to fit 3 to 4 pancakes in at a time. Use a spatula to carefully flip the pancakes when they have set and the bottom is golden — about 2 minutes on the first side and 1 minute on the other.
  3. Stack the pancakes and top with reserved blueberries.

This recipe was created by Green Kitchen Stories

Now I’d Love To Hear From You

Are you going to try these pancakes? Let me know by leaving a comment below!

With love,

JDW Signature

P.S. I’m not totally hating on pancakes! Remember the expression: everything in moderation, including moderation.
low sugar bircher mueslie

Recipe: Low Sugar Bircher Muesli

Today’s bircher muesli recipe is part of my Sunday Prep series; simple recipes that can be prepared on the weekend and eaten during the week.

Starting the day with a healthy breakfast, preferably after some kind of physical activity, sets the tone for a feel-good kind of day. By fueling up with protein, fiber, complex carbohydrates and high quality fats you’re giving your body and mind the energy it needs to stay active and focused.

But preparing a wholesome meal first thing in the morning can sometimes be a little challenging, especially if you’re crunched for time. This breakfast recipe makes mornings a breeze.

I hope that you’ll spend the time you save doing something relaxing while you eat, such as reading a book, making notes in your journal, or (even better) sitting in the sunshine!

Pssst: Want a little more? Download my complete Sunday Prep guide, with five tasty recipes, plus a grocery list, and two 30 minute workout videos for free. Get your FREE sample week here.

What’s Bircher Muesli?

You may know bircher muesli as “overnight oats” — they are pretty much the same thing. Rolled oats are soaked in liquid with a few added bits of deliciousness thrown in.

This recipe is as simple as mixing the ingredients together, leaving it in the fridge overnight, and enjoying a yummy, healthy breakfast the next day.

Traditionally, in Australia at least, bircher muesli is made by soaking the oats in apple juice, with lots of grated apple and sultanas, and a good drizzle of honey. It’s delicious. But it’s also really high in sugar. My low sugar recipe uses coconut milk and plain yogurt, with added sweetness from whole fruit. You can drizzle a little honey to serve, or use a few drops of liquid stevia.

Apart from taking the stress of out of breakfast, soaking oats overnight is better for your body than eating them raw. Soaked oats are easier to digest, reducing post-breakfast bloat AND helping you to absorb more minerals from the oats themselves.

Soaking oats (or cooking them as oatmeal) also makes them expand, which means that you can eat a larger portion without the extra calories. Not that we’re in the business of counting calories, but we’re also not in the business of overeating!

Speaking of overeating…in the video I am making a bowl of bircher muesli for Nate, my husband, who, as I mention, is a rather hungry fellow. You may prefer to divide the ingredients into two (or even three) bowls.

Remember to always listen to your body when it comes to eating.

In the video I’m showing you how to make this recipe, and adding in a few tips along the way. Don’t have time to watch right now? Scoot to the end of the page and grab the recipe instead.

 

Low Sugar Bircher Muesli

Serves 2 – 3 | Print It Here
Customize this recipe by adding your favorite toppings, or use different grains (such as brown rice, buckwheat or quinoa flakes) in place of, or as a combination with, the oats.

1 cup thick rolled oats (not instant)

1/2 cup coconut milk

1/2 cup plain yogurt (unsweetened)

1/2 a green apple, grated

juice from 1/2 a lemon (optional)

1/2 cup frozen blueberries

1/4 cup walnuts

Additional scrumptious things: shredded coconut, cinnamon, seeds…

Combine all of the ingredients in a large bowl; mix well (add a little water if mixture is too thick). Divide into serving bowls and leave in the fridge for two hours or overnight. Enjoy.

You Might Also Like:

The morning fiber bowl that keeps you regular.
How to wash & store your fresh produce.

Now I’d Love To Hear From You

What’s your breakfast of choice this week? Let me know by leaving a comment below.

With Love,
JDW Signature

 

P.S. Want recipes and workouts that will make healthy living a breeze? Download your free week of the Healthy Living Made Easy Program
Relieve Constipation | Jennifer Dene Wellness

Feeling Constipated? These 5 Tips Will Help.

I’ll be frank, today’s conversation may feel totally awkward, especially since we’ve only just met.

But talking about your bathroom habits should be right up there with discussing your healthy diet and daily exercise routine. Regular bowel movements are a sign of good health, and are nothing to be embarrassed about.

Yet for many of us, toilet talk is one of the most embarrassing discussions to have.

On my new-client intake form I ask about digestive health, and there is one particular question that 80% of my female clients jump past as quickly as possible.

The question: “Do you experience regular constipation, diarrhea or gas?”

The most common answer from female clients: “No, nope, not me.”

Whereas my male clients… well, you can imagine the detail!

I totally get it. For the longest time I was SO embarrassed to talk to my husband about anything that went down in the bathroom that we had to create a code word for that daily constitutional.

We call it “The Mouse”. Best not to overthink it.

Of course that kind of daintiness can only go on for so long before it gets old. I’m not embarrassed anymore, and I hope that you’re not either.

So let’s throw this topic on the table and have a good ol’ chat-a-roo about our toilet habits, and in particular how to relieve constipation.

In today’s video I’m sharing five simple tips that will help to keep you regularly regular.

Once you’ve had a chance to watch, scoot to the end of the page and grab the recipe for the fiber bowl — a concoction that will seriously change your life.

To Recap, Here’s What We Discussed:

Tip #1 = Stay Hydrated

Tip #2 = Chew Your Food

Tip #3 = Move Your Body

Tip #4 = Eat Fiber (soluble AND insoluble)

Tip #5 = Squat On The Pot

And Here’s Your Fiber Bowl Recipe:

This one is a game changer! Have it first thing in the morning on an empty stomach, and immediately follow with a very large glass of water. Once your system gets used to the fiber-hit you can increase the quantities a little bit.

~ 1 tablespoon psyllium husks (available Whole Foods, Trader Joe’s, Amazon etc)

~ 1/2 tablespoon chia seeds

~ 1/2 tablespoon slippery elm bark powder (I usually order mine online)

~ Ground cinnamon to taste

~ 1/2 cup coconut water

~ 1/2 cup filtered water OR 1 cup filtered water only

Mix everything together and drink immediately.

Now I’d Love To Hear From You

What helps you to keep your digestive system happy and humming along? Let me know by leaving a comment below.

With Love,

JDW Signature

P.S. Want recipes and workouts that will keep things moving? Download your free week of the Healthy Living Made Easy Program
How To Store Fruit And Vegetables | Jennifer Dene

How To Store Fruit And Vegetables For Maximum Shelf Life

As a health coach and keen home cook I’m regularly asked for simple tips that make healthy living easy. One of the first suggestions that I give is to spend 30 minutes in the kitchen each weekend to prepare fresh produce.

Knowing how to store fruit and vegetables correctly will not only extend the shelf life of your produce, it also makes it a breeze to eat healthfully during the busy week.

Here are three reasons why I do this every weekend:

  • It may sound lazy but I hate washing fruits and vegetables every time I cook. Having clean produce in the fridge makes it easy to munch my way to good health.
  • Knowing how to correctly wash and store your fruit and vegetables will keep it fresh for longer, saving you time and money.
  • The time spent up front will save you hours during the week. If I spend about two hours each week on Sunday Prep, I will have a healthy dinner on the table every night in 30 minutes or less (including washing up).

In today’s video I’m sharing 6 storage tips that will keep your produce fresher for longer, and help you to eat more fruit and vegetables every day.

(Think you don’t have 30 minutes to spare on the weekend? Get my free audio training: Take Back Your Time To Create A Body & Life That You Love. Click here to learn more)

Tip #1 Invest In Storage Containers & Ziploc Bags

Airtight glass storage containers come in handy for storing “crunchy” produce such as radishes and snap peas, as well as chopped vegetables and leftover meals. Plus it’s oh-so-satisfying to stack them neatly in the fridge. 

Tip #2 Store Leafy Greens & Herbs In A Punctured Ziploc Bag

Fruits and vegetables emit an odorless, colorless gas called Ethylene that triggers the ripening process of produce. Leafy greens are particularly sensitive to Ethylene gas and will quickly wilt when shoved in the refrigerator next to other produce.

Storing greens in bags protects them from the gas emitted by other produce, and the small holes allow the Ethylene emitted by the greens themselves to escape. Using this one trick allowed me to keep a head of bibb lettuce fresh for over two weeks!

I actually filmed a video exclusively on washing and storing leafy greens. You can watch it here.

Tip #3 Wash Thick-Skinned Produce

You might not think to wash the inedible skin on produce like lemons, avocado, pumpkins and melons, but every time cut into these fruits and vegetables you are taking the dirt and chemicals from the peel and slicing them directly into the flesh. 

Tip #4 Store Asparagus In A Glass Jug

This tip goes for anything that has a tendency to wilt, including herbs, baby carrots and scallions. Sticking the ends in a glass jug with an inch of water will keep this produce crisp and crunchy.

Tip #5 Keep Tomatoes & Stone Fruit On The Bench

I never refrigerating tomatoes or stone fruits. This isn’t to prolong their shelf life — they will continue to ripen on the bench — but it will make them taste a lot more vibrant.

Tip #6 Don’t store your potatoes and onions together.

Potatoes produce a LOT of Ethylene gas and onions are super sensitive to the stuff, so storing these two veggies side by side will quickly turn your onions brown and soft.

It’s been fun to be in the kitchen with you today! See you again soon.

With love,

JDW Signature