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When In Doubt, Don’t…

Heels To Laces is on a mission to break through the clutter of health and fitness and make it easier to live healthier – and have a ton of fun doing it.

As always, we love interaction so email us, comment, share and send your thoughts.

QUOTE FOR THE WEEK
“I don’t have to be perfect. All I have to do is show up and enjoy the messy, imperfect, and beautiful journey of my life. ” ~Kerry Washington

TRUTH OR DARE
Each week we will present you with a truth or dare. It’s your job to tackle it with gusto and make it happen. Often, by just focusing on one change…just one, it’s much more palpable and achievable and becomes the jump start you need.

Dare (you knew it was coming): Get it in.
Get moving. This week challenge yourself every day (that’s 7 straight days, folks) to:

  • 10 push-ups (tight, straight plank – lower to the ground, squeeze up; do not arch your back or cheat on your knees)
  • 20 alternating lunges (one alternating right leg, left leg, count as one) – maintain a 90 degree angle on your front lunging foot, push off from your toe
  • 30 squats – shoulder width apart; knees and toes straight – sit down as if you are sitting in a chair, butt low, squeeze the glutes tight on the lift
  • 10 dips – start sitting on the ground – lift up into a “table” (pelvis up), dip your elbows up and down

It will take you all of 5 minutes. Note where you start at the beginning of the week – and where you end at the conclusion of the week. Having this type of repetition will challenge your muscles in a concentrated segment of time. Who knows – after you complete one week, you may want to continue (but up the anty – increase your numbers by 5-10 reps.

ASK THE EXPERTS
We don’t claim to know everything – so sometimes we have to ask the experts.

There is no doubt that most of us doubt ourselves on a daily basis (see how we did that?). Self-doubt is defined as “lacking in confidence in oneself and one’s abilities”. And sometimes, we just get in our own way of success or achievement. Imagine if you had no doubt or no fear? Even if we have done something many times in the past…it tends to creep in. But, why? And are there any benefits to self-doubt? We asked psychotherapist, Lauren Pardo, LCSW to help us dig a little deeper.  Here is her insight:

Self-doubt is a core, maladaptive belief which causes us to not trust ourselves or our innate abilities. It often causes feelings of inadequacy and causes us to seek advice/opinions from others for decisions. Self-doubters are trying to self-protect and ultimately rationalize their irrational thoughts.  Although, some amount of self-doubt can be beneficial as it can challenge us in a situation of discomfort, it can prevent a hubristic (excessively proud or self-confident) way of thinking

There are several implications for chronic self-doubt including a rise in cortisol levels, under and overachieving, interference with perseverance, personal will and determination, procrastination, avoidant behavior, depriving you of the opportunity to succeed, hyper-focus on perfectionism (will not settle for “good enough”) and not “showing up”.  Chronic self-doubters are more likely to have addiction and mental health concerns (anxiety, depression).
So how do you cope with self-doubt?
You need to learn to reprogram the self-doubt thoughts to self-acceptance thoughts.  Challenge the inner rumination by asking yourself “is that a thought I am having or a true fact?” Envision yourself talking to a friend who is in need of compassion – it is a helpful way to learn self-compassion (learning how to treat yourself with kindness). Focusing on the process, rather than the end result, will improve the outcome.
  • There are two great TED Talks by Brene Brown that can offer insight and guidance on self-doubt: “Vulnerability” and  “Listening to Shame”
  • Ground yourself – what connects you to you?  Being in nature?  Walk with a good, trusted friend?  Meditation? (love the Breethe app)
  • List 5 to 10 things you love about yourself (I know it may be hard when in true self-doubt mode, but if done earlier, it’s great to refer to)
  • Understand your strengths, we all have them
Just as a successful eating or fitness program can challenge you and create a body you are proud of, mentally challenging yourself to combat your thoughts of self-doubt is something everyone needs/deserves.
Lauren Pardo works out of Summit, NJ: lpardolcsw@gmail.com
WHAT’S TRENDING
Sickness. Everyone around us is sick. It’s unavoidable. Other than walking around with masks on (it’s become the new fashion trend) or in bubble wrap, we believe there are some incredible homeopathic preventative and healing options. And they work. We’ve tested them tried and true.

  • Elderberry – this is a well kept secret that is not so secret anymore.  It is an immunity booster that works quickly. Aside from making your own (which you can do), Elderberry is readily available – you just need a great source. We found 2 options that are said to be the strongest in the industry, that come highly recommended from nutritionists and health food specialist aficionados. Same brand, one is a syrup (9 carbs, 1 gram sugar) and one is an extract (0 carb, 0 sugar). Same potency. Local and an instant gratification kinda person? It’s available at The Health Shoppe on Springfield Ave in Summit.
  • Garlic – Garlic contains allicin – a powerful antibacterial only present shortly after garlic is crushed so you need to eat it raw, and quickly. It’s more satisfying than you think – mix it with ghee butter and put it on a cracker or small piece of bread. Tastes just like garlic bread. (caveat – your breathe might be kickin’ but it’s worth it).
  • Vitamin C – High doses of vitamin C are said to help kill the bugs causing sickness. It is a water-soluble vitamin and powerful antioxidant, and also helps the body form and maintain connective tissue, including bones, blood vessels, and skin. Our favorite option? Mega Foods (this is the “Farm to Table” brand we talked about in our last post). It is one of the purest forms available and is made from whole foods. Sometimes too much is too much, so try to stick to under 1,000mg/day.
  • Oregano Oil – Not gonna lie, this one has a very strong taste – but packs a punch. It is said to get rid of any respiratory ailments that you may have and it’s health benefits are attributed to it’s properties as antiviral, antibacterial, antifungal, antiparasitic, antioxidant, anti-inflammatory, digestive, emmenagogue, and an anti-allergenic substance. Whew. We told you.
  • Tumeric – Tumeric has been widely recognized as an anti-oxidant with anti-inflammatory properties. Mixed with lemon, mint or green tea, honey and raw ginger – it’s a potion in which illness has no chance.
  • Gargling – This is a mom favorite from the 80’s and beyond…and it works. Salt and hot water, gargled in your throat. The salt is said to clean and kill bacteria in your throat and loosen up mucus.
  • Pineapple Juice – Fresh squeezed, organic pineapple juice contains bromelain, an enzyme found only in the stem and fruit of pineapples, that can help suppress coughs as well as loosen mucus. Side note: Bromelain may interact with antibiotics, so check with your doctor if you are taking any medications.
  • Pre and probiotics – we have preached before in multiple posts. Get your fill and continue to build up your microbiome.

Can you do all remedies together? YES. Alternate a remedy every two hours until you start to feel better.

WHAT WE’RE OBSESSED WITH
Sometimes, you just gotta have it.

Whee!…It’s Ghee
We have been taught to avoid butter – due to saturated fat, dairy and excess calories. Not the case. We use Ghee butter when we want an alternative to dairy butter.  Why is ghee a healthier option? Ghee is a clarified butter that has a high smoke point (can be heated at high temps before it will start to smoke), it’s abundant in fat-soluble vitamins, it has no lactose or casein, it contains conjugated linoleic acid (a fatty acid with incredible health benefits), it’s loaded with butyrate (plays a central role in gut health), it has an intense buttery flavor, it strengthens your bones, it reduces inflammation, and contains vitamins A, D and E. This is our favorite.

Magic Fairy Dust
L-Glutamine, a free-form amino acid, and when converted to glutamic acid, it is a usable energy source for the brain and a precursor to the important inhibitory neurotransmitter GABA (gamma-aminobutyric acid). It improves gastrointestinal health because it is a vital nutrient for the intestines to rebuild and repair, helps heal ulcers and leaky gut by protecting from further damage, is an essential neurotransmitter in the brain and helps with memory, focus and concentration, improves IBS and diarrhea by balancing mucus production (healthy bowel movements), promotes muscle growth, improves athletic performance and recovery, improves metabolism and cellular detoxification, curbs cravings for sugar and alcohol, fights cancer and improves diabetes and blood sugar. We use it for all of those reasons – and found this one to be the best source. It doesn’t have much of a taste. You can sprinkle it in yogurt or blend into a smoothie. Contains no yeast, dairy, egg, gluten, soy, wheat, sugar, starch, salt, preservatives, or artificial color, flavor or fragrance. Source: Dr. Axe

THE DISH ON DELISH
All of our recipes will always be quick, healthy, easy, gluten-free, grain-free, sugar-free, mostly dairy-free, SCD legal and Paleo friendly. And yes, all sorts of deliciousness.

This is a healthy, gluten free, filling power meal:

Cauliflower Grilled Cheese (slightly modified for ease)
(thank you, Lauren Miyashiro)

Ingredients:

  • Organic cauliflower rice (available at Trader Joe’s)
  • 2 eggs, lightly beaten
  • 1/2 c. finely grated Parmesan
  • 1/2 tsp. oregano (optional)
  • 1 1/2 c. shredded white Cheddar
Instructions:
  1. Defrost cauliflower if frozen
  2. In a medium bowl, combine cauliflower, eggs, Parmesan and oregano. Mix until evenly combined then season with salt and pepper.
  3. Heat a large nonstick skillet over medium heat with olive or coconut oil. Scoop the cauliflower mixture on one side of the pan and shape into a bread shape.  Repeat to form a second patty on the other side. (These are your “bread” slices.) Press down on both pieces with a spatula and cook until golden underneath, about 5 minutes. Flip and cook until the other sides are golden, about 3 minutes more.
  4. Top one cauliflower slice with cheese then place the other cauliflower slice on top. Cook until the cheese is melted, about 2 minutes more per side. Repeat with remaining ingredients.

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Are you lovin’ Heels To Laces? Please share. If you tell a friend and they tell a friend, and so on, and so on….think what an amazing community we will build. Sign up here.
Follow us on Facebook and Insta. PS. We love you too.

WANT TO SHINE?
Have a product you’d like us to try and review for potential inclusion in our newsletter? Simply contact us: info@heelstolaces.com

WANT MORE?
Let the fun continue…Follow us on Instagram & Facebook to get daily doses of inspiration, knowledge & recipes.

Disclosure: some product recommendations are affiliate sites, which simply means we get a small compensation from the companies that sell the products we endorse. We will never endorse a product we do not personally use or love. Opinions expressed are solely those of Heels To Laces.

 

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In The Heat Of The Moment

Heels To Laces is on a mission to break through the clutter of health and fitness and make it easier to live healthier – and have a ton of fun doing it.

As always, we love interaction so email us, comment, share and send your thoughts.

QUOTE FOR THE WEEK
“It may take some courage and faith for you to find your gifts, and then a little more courage and faith to share them. Follow your heart. The universe has a way of confirming your direction with open doors.” ~Richard Carlson (Don’t Sweat The Small Stuff)

TRUTH OR DARE
Each week we will present you with a truth or dare. It’s your job to tackle it with gusto and make it happen. Often, by just focusing on one change…just one, it’s much more palpable and achievable and becomes the jump start you need. This week, here’s your truth:

Truth: When’s the last time you did something for yourself?
We go about our crazy lives…hours turn to days, days to weeks, weeks to months…and before you know it, you realize you have not made any time for yourself. Or worse yet, your body fights back with fatigue, medical issues or ailments. Let’s set the record straight. Self care is not selfish. It’s necessary. We all need time to recharge and taking time for yourself is OK.  Just as we fit in all the meetings and the to-dos and the laundry, it’s critical to fit in me-time to create more balance and peace in your life.

Self-care is crucial for our physical, emotional and mental well-being. It allows you to maintain a healthy relationship with yourself (your needs are important too), it allows you to avoid overworking (read: stress, exhaustion, emotional depletion and illness), it elevates your mood and boosts your energy level, it allows you to start living and stop just “existing” and offers you better physical health.* Life is short – take those moments.

Find something every day – whether it’s sipping a tea before you go to bed, scheduling that long over-due pedicure (we like the colors “All the hot spots” and “Best face forward”) or just meditating for 5 minutes before you start your day, to put yourself ahead of your to-do list and take care of yourself.

*Source: Forbes.com

ASK THE EXPERTS
We don’t claim to know everything – so sometimes we have to ask the experts.

We all know exercising is good for us – and most of the focus is typically on health and weight loss…but did you know the benefits go far beyond those simple ideas? K2 Fitness, one of our on-going partners, chimes in on the extra goodness:

There is an important side effect of exercising – how you feel after doing it. Every workout has an immediate impact on your energy, mood, body chemistry, and even mental functioning. The endorphins released are specifically designed to make you feel good. All of these factors combined create your overall feeling of well-being.

The tricky part is that most of us are habit driven, and so our activity level (or lack thereof) is fairly consistent day-to-day and week-to-week. This makes the impact of each sedentary day less noticeable, since another similar day causes no obvious change. It simply perpetuates your current state, with a slow decline.

Why this matters: You could begin feeling a lot better than you do today by simply adding exercise. By maintaining a consistent, challenging exercise plan:

  • Your aches and pains can disappear.
  • You can feel light and your energy levels can soar.
  • Your mood can naturally become more optimistic.
  • You can avoid illness and disease.
  • You can think and process information quicker and with more clarity.

All of a sudden, once you’re in the groove of exercising regularly, you’ll forget about the pain, the sluggishness, and the discomfort that you used to live with. It’s a gift that you give to yourself with each workout. K2 Fitness offers private and group fitness classes. To learn more visit their website.

WHAT’S TRENDING
Naomi Parker Fraley.

Or otherwise known as the infamous Rosie in the Rosie the Riveter poster. 

This 96 year old powerhouse passed away this January, but her legend lives on as she continues to inspire us as one of the most recognized icons of our time. Would you believe she went unrecognized for 70 years? A report entitled “Rosie’s Secret Identity”, authored by Dr. James J. Kimble, revealed her true identity. The original wartime industrial poster hung in Westinghouse Electric Corporation plants in the 1940’s and was never meant for public display. It was intended to deter absenteeism and strikes against Westinghouse during war time. In the 1980’s it was rediscovered and became what is recognized today as a feminist symbol of power.

The “we can do it” message rings truer than ever today – in a time were women have risen to the top and fought for equality.

You may have noticed this image on our home page – where it continues to shine, symbolizing our passion to unite and empower women everywhere to live the best lives they can live. We adorn you, Rosie.

WHAT WE’RE OBSESSED WITH
Sometimes, you just gotta have it.

Live It Up
We all need them (life reminders) and a daily dose is just the way to get it. We peel away the pages of this calendar day by day, as we continue to get inspired and start each day with words of wisdom.

Beam Me Up, Scotty
We are consistently asked about multi-vitamins and which ones to take. Many believe that if you are following a balanced diet, you do not necessarily need a vitamin. However, we all know how challenging that can be and most of us are lacking in sufficient levels of essential vitamins and minerals. Women are specifically low in Vit D, Iron and Vit B’s. So, we do believe taking a multi helps your body function at optimal levels. This vitamin is one of the purest, most well sourced and nourishing options we have found and includes balancing, strengthening and immune health blends. Their motto is “farm to table” as they only use real, fresh, whole foods and blend them into their tablets. There are no additives (gluten free, soy free, vegetarian, dairy free, farm fresh, kosher). Farmtastic!

What The F
Fill me with some fiber. Fiber helps keep things…shall we say, regular. It is the indigestible part of plant foods that travels through our digestive system, absorbing water along the way and easing bowel movements. There is soluble – dissolves in water and binds with fatty acids to slow down the time it takes to empty the stomach and the rate of sugar absorption by the body;  and insoluble fiber – does not dissolve in water and stays in its original form and moves bulk through the digestive tract & controls pH (acidity) levels in the intestines. Foods with fiber: oats, brussels sprouts, oranges, flax seeds and beans. This is one cereal we have always loved, with 10 grams of fiber and only 4 ingredients.

THE DISH ON DELISH
All of our recipes will always be quick, healthy, easy, gluten-free, grain-free, sugar-free, mostly dairy-free, SCD legal and Paleo friendly. And yes, all sorts of deliciousness.

We know we promised most recipes would be super-easy. This one takes a little more effort – but believe us when we say it is all worth it. This is the real deal. You will not believe it is healthy.

Sticky, Ooey, Gooey Paleo Cinnamon Rolls
(approx 10 small rolls)

Ingredients:

For The Dough
For The Filling
  • 1 tbsp organic cinnamon (see previous post)
  • Honey, for drizzling
  • 1/4 cup pitted organic Medjool dates, finely chopped (Trader Joe’s or Costco)
  • 1/4 cup organic walnuts, finely chopped (optional)
For The Glaze
  • 2 tbsp honey
  • 2 tbsp coconut cream (Trader Joe’s)
  • Pinch of cinnamon
Instructions:
  • Whisk together the coconut oil, egg, honey, and vanilla in a medium bowl.  Add the almond flour, coconut flour, baking soda, and salt. Stir well to combine.
  • Transfer the dough onto a sheet of wax paper. Cover with another sheet of wax paper and roll out into a long rectangle. Remove the top sheet of wax paper. Drizzle the dough with honey and sprinkle with cinnamon. Top with the chopped walnuts and dates.
  • Use the wax paper to roll the dough into a log. Place the log in the freezer to harden for 15 minutes.
  • Preheat the oven to 325 degrees F. Slice the log into individual pieces, about 9 or 10 rolls. Place onto a baking sheet. Bake for 10-12 minutes until golden.
  • Meanwhile, make the glaze by stirring together the honey, coconut cream, and cinnamon. Once the rolls are golden, remove from the oven and drizzle with glaze. Serve warm.
You’re welcome.
Source: PaleoGrubs.com

SHARE THE LOVE
Are you lovin’ Heels To Laces? Please share. If you tell a friend and they tell a friend, and so on, and so on….think what an amazing community we will build. Sign up here.
Follow us on Facebook and Insta. PS. We love you too.

WANT TO SHINE?
Have a product you’d like us to try and review for potential inclusion in our newsletter? Simply contact us: info@heelstolaces.com

WANT MORE?
Let the fun continue…Follow us on Instagram & Facebook to get daily doses of inspiration, knowledge & recipes.

Disclosure: some product recommendations are affiliate sites, which simply means we get a small compensation from the companies that sell the products we endorse. We will never endorse a product we do not personally use or love. Opinions expressed are solely those of Heels To Laces.

 

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Wink, Wink

Heels To Laces is on a mission to break through the clutter of health and fitness and make it easier to live healthier – and have a ton of fun doing it.

As always, we love interaction so email us, comment, share and send your thoughts.

QUOTE FOR THE WEEK
“A strong woman looks a challenge dead in the eye and gives it a wink.”~ Gina Carey

TRUTH OR DARE
Each week we will present you with a truth or dare. It’s your job to tackle it with gusto and make it happen. Often, by just focusing on one change…just one, it’s much more palpable and achievable and becomes the jump start you need. This week, we dare you.

Dare: Commit 3 days/week
We all know the new year garners the need to “get healthy”.  According to Business Insider, “80% of people fail to stick to their New Year’s resolutions for longer than six weeks.” Why? Because most of us have an all or nothing mentality – which is the main trigger for yo-yo dieting and “falling off the wagon”. When we’re good, we’re oh so good. When we’re bad, well…you get the gist. You’ve heard it before…just be consistent.

Now here’s the dare: commit yourself to 3 days of exercise a week. Write it in ink and do not let anything get in your way. Preferably, every other day (ie. Mon/Wed/Thurs). Start with 30 minutes of walking, running, HIIT training, cycling…there are so many workout apps and Amazon videos there are no excuses. Commit to it. For 6 weeks. It will become a part of your weekly routine that you will look forward to and start to quickly reap the benefits (less stress, more toned, natural endorphins, mental clarity, clothes fitting better…and so on, and so on…)

ASK THE EXPERTS
We don’t claim to know everything – so sometimes we have to ask the experts.

We received such an incredible response to the mention of food sensitivity tests, we thought we’d dig a little deeper this week and turn to one of our local experts – Kate Motz, INHC, AADP  founder of Integrative Wellness Advisors. Kate is a food sensitivity testing guru and opens our eyes as to why it can be a game changer. We asked Kate “what’s the deal”  and how does it work, and this is what she told us:

Food Sensitivities – Invaluable Insight
Food sensitivities cause inflammation in the body, which leads to weight gain and a whole array of conditions such as headaches, low energy, indigestion, constipation, bloating, diarrhea, skin conditions, mental fogginess and loss of libido.  When we eat foods we are sensitive to, the body correctly identifies the food to be foreign and sends a response to destroy and remove the offending food, much like it would for a bacteria or a virus.  To understand you body, it takes a deeper level of understanding of the interaction of our hormones, immune system, neurotransmitters, environment, emotions, and genes.

Food sensitivities are not the same as food allergies. Symptoms can be very subtle (such as bloating, indigestion or eczema), and it can be difficult to make the connection between what you’ve eaten and how you feel. Over the years, this sensitivity takes a toll on the immune system, which is mostly located in your gut, and we trigger a hormonal, immune and neurotransmitter response.

Inflammation is one of the biggest causes of weight gain and disease. A simple food sensitivity test (an easy finger prick, blood spot test done at home) can give you invaluable insight and critical component of any comprehensive approach to good health.  The blood test measures sensitivity to certain foods from an antibody-mediated immune response. The antibody measured in this test is IgG (Immunoglobulin G). Research and clinical studies suggest food sensitivities identified by IgG testing can be a major contributing factor in many chronic health conditions.

You can contact Kate if you’d like to learn more about potential food sensitivities that could be causing your health challenges: kate@integrativewellnessadvisors.com

WHAT’S TRENDING
Migitty -Mag
We also touched on a magnesium product last week that could help you attack stress issues. But why and how is magnesium a go-to for not only stress, but so many other health benefits?

Magnesium is the fourth most abundant mineral in the human body and plays several important roles in the health of your body and brain. Almost 50% of the population does not get enough magnesium.

Modern scientific research reveals the top health benefits of incorporating magnesium into your diet:

  • Facilitates hundreds of biochemical reactions in your body – every cell in your body contains it and needs it to function. It is involved in energy creation, protein formation, gene maintenance, muscle movement and nervous system regulation
  • Anti-inflammatory benefits – low magnesium is linked to chronic inflammation. Adding magnesium to your diet can reduce inflammation in your body. It has been shown to reduces the inflammatory blood marker CRP.
  • Fights depression – magnesium is directly correlated to brain function, mood (including PMS), insulin and stress hormone levels. Low levels are linked to depression and mental illness. “In a randomized controlled trial of depressed older adults, 450 mg of magnesium improved mood as effectively as an anti-depressant drug.”*
  • Enhance performance – magnesium has been shown to enhance exercise performance.
  • Prevents migraines – In one study, supplementing with one gram provided relief from a migraine more quickly and effectively than a common medication.

The great news is magnesium is safe and available. The recommended daily intake is 400–420 mg per day for men, and 310–320 mg per day for women – which you can get from both food and supplements.

Some food sources high in magnesium (from highest to lowest) include: pumpkin seeds, boiled spinach, boiled Swiss chard, dark chocolate (70–85% cocoa; raw cacao is the best choice), black beans, halibut, nuts (almonds & cashews), avocado and salmon.*

As mentioned in last week’s blog, we think Calm is one of the purest forms of magnesium. You can find it here.

*source: Healthline.com

WHAT WE’RE OBSESSED WITH
Sometimes, you just gotta have it…

Gimmie an M, Gimmie an S, Gimmie an M – What’s that spell? M-S-M!
This cheeky little supplement is more than meets the eye. It is marketed as helping reduce chronic joint pain (osteoarthritis, joint inflammation, rheumatoid arthritis) – which it does…brilliantly (we use it!), leaky gut syndrome, autoimmune disorders, osteoporosis, susceptibility to bone fractures, tendinitis, allergies and asthma. However, one of the other side effects of this natural phenomenon that is not so widely talked about is what it does for your skin, hair and nails. It is a key xomponent of collagen & keratin and eliminates free radical damage of your skin by supporting glutathione production. Double wammy. You can take the flakes mixed in a liquid (true confessions – it’s extremely bitter) or in a capsule. Read more here.

Feelin’ Bubbly…or Not
Our go-to beverage of choice here at HtoL is Riondo prosecco. Smooth, not to sweet or dry and just the right amount of happy. What we recently discovered is some health benefits of prosecco: it can reduce blood pressure/improves circulation, it has natural trace elements of zinc, magnesium, and potassium, it contains anti-oxidants and flavonoids, and can smooth, even and plump your skin. If bubbly is not your style, we recently came upon a new brand FitVine Wine that is specifically targeted toward health and fitness enthusiasts as it has less sugar, less carbs and low sulfites. We tried it and we liked it. Best Cellars in Summit, NJ is offering 10% off to all HtoL subscribers (and their prices are already competitively low). Just mention HtoL and ask for Jack.

Cinn’ing
Cinnamon has some stellar health benefits (anti-inflammatory, anti-oxidant, lowers bad (LDL) cholesterol, is immune building (it’s a natural anti-microbial, anti-biotic, anti-fungal and anti-viral agent)…however, not all cinnamons are created equal. Most cinnamon in supermarkets are the less expensive cassia cinnamon – which may contain coumarin (said to damage the liver). One of the best sources of cinnamon is Ceylon cinnamon. Two great options: for those that use it a lot (like we do) this or less frequently, this.

THE DISH ON DELISH
All of our recipes will always be quick, healthy, easy, gluten-free, grain-free, sugar-free, mostly dairy-free, SCD legal and Paleo friendly. And yes, all sorts of deliciousness.

Recipes that are sweet and savory can serve as a meal, a snack or just fulfill a craving. This yumness does it all while incorporating 3 cups of veggies you do not even taste – and it’s super, super easy. Put it in the fridge for a perfect go-to option.

Paleo Coconut Flour Zucchini Bread (thank you, Detoxinista)
Makes 1 standard loaf (or 12 muffins)

Ingredients:
3/4 cup coconut flour
6 eggs, at room temperature
1/2 cup pure maple syrup (we sub raw organic honey – and use a little less)
1/4 cup melted coconut oil
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
3/4 teaspoon baking soda
1 1/2 cups shredded zucchini, tightly packed

Directions:
Preheat the oven to 350F and line a standard (9-inch by 5-inch) loaf pan with parchment paper. (If you’re making muffins, line a standard muffin tin with 12 baking cups.)

In a large bowl, combine the coconut flour, eggs, maple syrup, oil, vanilla, cinnamon, nutmeg, and baking soda and use a whisk to stir well, breaking up any lumps as you go. The batter will most likely be thicker than the cake-like-batter you’ve come to expect when making quick breads. Stir in the shredded zucchini then scoop the batter into the loaf pan, smoothing the top with a spatula. (Or divide the batter into the 12 lined muffin cups.)

Bake the loaf at 350F for 45 to 50 minutes, until the top is golden and firm. If baking muffins, bake them at 350F for 25 to 30 minutes. Cool in the pan for 15 minutes, then transfer to a wire rack to cool completely. It’s a very moist bread so it’s recommended to store it in the fridge for best shelf life. It should keep in an airtight container for up to a week– if you don’t eat it all before then!

WANT TO SHINE?
Have a product you’d like us to try and review for potential inclusion in our newsletter? Simply contact us: info@heelstolaces.com

WANT MORE?
Let the fun continue…Follow us on Instagram & Facebook to get daily doses of inspiration, knowledge & recipes.

Disclosure: some product recommendations are affiliate sites, which simply means we get a small compensation from the companies that sell the products we endorse. We will never endorse a product we do not personally use or love. Opinions expressed are solely those of Heels To Laces.

 

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