Spring forward this Morselicious Monday: green recipe challenge-giveaway

March 11, 2013 by

Happy MORSELICIOUS Monday and Spring Forward!
Who’s enjoying the extra hour of sunshine?
Who’s still trying to catch up on the lost hour of sleep? :) Who’s doing both? Leave a SMILE in our comment box, if that’s you!

Did you do anything special with your extra hour of sun or in certain parts of the world, I should say, “daylight?”  Yes, we are too spoiled in Southern California, though at times I CRAVE  rain. There, I said it. Mo, the Morselist craves rain in Spain, if it stays mainly on the plain. Name that show/song for 2 MORSELICIOUS points! :)

This past weekend was The Natural Foods EXPO WEST in Anaheim, CA

and Mac-n-Mo’s was featured at the NON-GMO PROJECT VERIFIED Booth!

SM COOP

Non GMO booth
Very exciting for us!  Did any Morselites attend? It’s the largest convention of Natural Foods and Products in the country and it’s incredible, albeit a tad overwhelming, but so inspiring and lots o’ tasty samples! (Though NOT all “healthy.”)

Yours truly met with some amazing people, including my friend, Amanda from

Mo & Mandy

Mo & Mandy

Taste for Life Magazine.

 

On another exciting note:  Mac-n-Mo’s has partnered up with Energybits in a
Green Recipe Challenge just in time for St. Patrick’s Day and we’d LOVE you to enter.Energybits March promo mac n mos

March_promo_mac_n_mos_editI’m currently working on creating a Morselicious green muffin with our mix and Energybits! Mmmm. Can’t wait to hear/taste your creations! Here’s a link to my fancy spa water recipe for a sweeter alternative to plain water or sugary soda pop. Kids and adults LOVE it!  Enjoy!

Mo's spa water primary

And don’t forget to take advantage of Mo’s coupon the entire month of March when shopping macnmos and have a MORSELICIOUS week!

Save with "TENMO" for the entire month of MORSELICIOUS March!

Filed Under: Events, Morselicious Recipe, recipe challenge-giveaway Tagged With: , , , , , , , ,

Nutso-Sweet Homemade Almond Milk

February 18, 2013 by 6 Comments

Happy MORSELICIOUS NUTSO-SWEET MONDAY!
How was your weekend?
What did you do?  Please share! Thank you, Chris for today’s question.

Q. What is the nutritional info on homemade almond milk? I’d like to make my own.

A.  That is a very good question. And while we pondered on how exactly to be precise when determining the nutrition after the pulp is removed, we thought it best to share a simpler method of preparation where accounting for pulp (or lack of) is not necessary to determine a reasonably accurate nutritional tally.

There is more than one way to prepare your alternative milks (almond, coconut, cashew…) and I admit I like to keep it as simple as possible. Less time, less mess, less confusion (on the nutritional count) – no pulp to deal with. Since I’m not removing anything after the fact, I simply can tally up the ingredients I add into the mix.

Simple Almond Milk

 

When I make homemade almond milk, I use blanched almonds. That’s almonds without the skin! You can buy them that way or blanch them yourself. Here’s how I do it:

I simply soak 1/2 cup almonds in filtered water overnight in the fridge. The next day, I rinse and peel them (the skins slide right off), and they’re ready to blend. My ratio is generally 1:5, almonds to water, but you can add more or less liquid. I add in a touch of vanilla and process in my Vitamix high-speed blender. It’s delish! As for nutrition facts, you don’t have to worry about how much pulp is extracted, you simply add in the nutritional data for the amount of blanched almonds (and your flavoring if any) into the nutritional tally.

Nutrition per 8 oz serving: Cal 140, Fat 13g, Chol 0mg, Sodum 5mg, Fiber 3g, Sugar 1g, Protein 5g

Easy Coconut Milk 

As for coconut milk, and I’m sure Mo can assure you as well, coconut meat is delicious and nutritious. Simply buy a pre-cut coconut or crack it yourself, extract the yummy coconut flesh and place it into a high-speed blender. Add water, depending on how thick and creamy you prefer, and vanilla (if you like). I like a 1:3 ratio, coconut flesh to water, that means for 1/2 cup coconut flesh, I add in 1.5 cup of water (and 1/2 tsp vanilla) to make 1 cup coconut milk.

Nutrition per 8 oz serving: Cal 110, Fat 10g, Chol 0mg, Sodium 5mg, Fiber 3g, Sugar 2g, Protein 1g

http://nutrisavvysblog.wordpress.com

http://shop.macnmos.com/main.sc

Filed Under: NutsoSweet, recipes Tagged With: , , , , , , , , ,

Morselicious Monthly Year End Review

January 7, 2013 by 6 Comments

Happy Morselicious New Year!

Did you have a Merry Merry?

A variation of this was published on examiner.com http://www.examiner.com/article/a-morselicious-monthly-year-end-review

Have you had time to reflect on 2012? Are you ready to ring in the New Year?

This month, I decided to review this past year month by month, which was most fun and enlightening!
It’s a great exercise/activity.
This is a very personal recap as it’s my own and I encourage you to try this exercise by using mine as a guideline/template.
I hope you enjoy and I wish you a MORSELICIOUS 2013! Looking forward to hearing more from you amazing readers! Thank you for all of your support!

January: 
After a nightmare two and a half weeks with my dad, Mac, in the ICU in a Tahitian hospital, we were finally able to get him flown home with medic assist along with my mom and me. It was by far one of the most challenging accomplishments of my lifetime, let alone year.

February:
I started nutrition school at the Institute for Integrative Nutrition (IIN). Yes, this was a direct result of my experience with my dad in the Tahitian Hospital.

March:
I celebrated my 7 year anniversary with my “little” sister of Big Brother’s Big Sister’s. This has been a major important part of my life and has inspired me as well as my friends/colleagues beyond my wildest imagination.

April:
An L.A. Theatre Company produced a staged reading of my original play with music, Insult to Injury. Stay tuned for more. I volunteered to serve on the Host Committee for Dr. Oz’s HealthCorps Gala in Sacramento, CA. Dad and I (Mac-n-Mo) were able to meet Dr. and Lisa Oz. A real highlight!

May:

I was hired to write lyrics and sing a theme song for a fantastic new children’s book, Henry the Sports Bug. Click the link to read more and to listen to our theme song.

June: 
My friend Lindsay and I embarked on a girls camping trip to the Sequoia National Forest and encountered a bear visiting just outside our tent cabin on the last night of our adventure. Needless to say, we were thankful we survived, as well as the fact it was our final night. (Believe me, it would have been our final night regardless of our itinerary.

July:
My boyfriend, Doug and I took an incredible trip to Costa Rica and we zip-lined through the majestic canopy rain forest and I went rappelling for the first and possibly the last time. It’s an exhilarating experience I will always treasure, though I’m not sure my knobby knees will tolerate the excruciating sharp rocks nestled behind the rush of the waterfalls

August:
Taught an amazing group of teens in a non-profit housing organization, healthy cooking and baking and they LOVED my Morselicious NO salt, NO sugar recipes. A bright highlight in my year!

September: Mom and Dad celebrated their 49th wedding anniversary and what a 49 years they’ve shared! My sister took an incredible trip to Spain with her friend, Liz.

October: 
My healthy baked good company got local distribution and it was one of the most validating experiences for me in my business. I started writing for the examiner.com

November:
I was hired to present a diet/nutrition workshop on ADHD/AUTISM and learned, embraced and shared an entire new group of people and options.

December:
Graduation from nutrition school, received my A.A.D.P. (American Association of Drugless Practice) national distribution for my healthy baked goods company in addition to receiving official non-gmo project verified seal. Ready to celebrate this year’s accomplishments, family/friends, health, creativity, Dad’s health and all of our lives! Tremendous gratitude!

Plans for 2013:
January:
I begin the Business Immersion Program as an IIN alumni while at the same time working on getting more sleep!

Will you play with me?

Filed Under: Confessions of a Morselist, Healthy Living Tips, MorseLIST Tagged With: , , , , , , , , , , ,

The gift of time – 12 days of MORSELICIOUSness & a minty cocoa recipe

December 10, 2012 by

Good MORSELICIOUS Monday Morning!

It’s official! Mo, the Morselist is a Certified AADP (American Act of Drugless Practioners)  Health Coach. Today was my final exam and I am graduating from my incredible Nutrition School, The Institute of Integrative Nutrition!  YIPPEEE!!  I have learned so much and am eager to share mo’ with you. Please contact me to schedule a complimentary health coaching session.  I also do guest speaking, presentations, cooking & baking classes and I LOOOOOVE it!  www.themorselist.com

What did you do over the weekend? I had the pleasure of my sister visiting and we dropped by to visit my AMAZING intern, Julie and her MORSELICIOUS table at The Spice Station in Silver Lake, a stunning spicy sanctuary. If you live in So Cal, do yourself a favor and pay them a visit. I’ve never smelled so many fragrant spices from ALL over the world and the courtyard is simply stunning!

There’s one week left of the 12 days of MORSELICIOUS savings. Have you gotten all of your special elves their morsels?  Today’s coupon code is “MORSELICIOUSMON” for 10% off your entire order when you shop:  http://shop.macnmos.com/main.sc

 

Here is an article I wrote that was published in http://www.examiner.com/article/making-time-12-days-of-morselicious-healthier-holidays?CID=examiner_alerts_article

How many of us are guilty of NOT making time for important things like

Ourselves? Our health? Well being? Fun?
It’s the holidays and that jolly man in the big red suit is making a list and checking it twice. He’s gonna find out if you’ve been naughty or nice.
What 3 things can you list off the top of your morselicious head that you are NOT making time for right now? O.K….GO!

  1. Serious deep breathing/relaxation would be NICE!
  2. Playing, it’s the holidays for God’s sake, who has time? NAUGHTY!!
  3. Sleep…remember, he see’s you when you’re sleeping… ☺

Those were my top 3.
Now, it’s your turn.
Jot down or blurt out your top 3! I can’t hear you!

I recently read a quote, “those who think they have no time for healthy eating, will sooner or later have to find time for illness.” This made me pause, ponder, pontificate.
The 3 p’s, I will call it and for a 4th “p” let’s do a lil’ puzzle which allows me to share a recipe that starts with a capital “P” and rhymes with “hint” and stands for Morseliciousness! Name that variation of the tune/musical for mo’ morsel points.
OK! Back to making time for the IMPORTANT things, which we may put on the back burner and let simmer until the cocoa or illness starts to boil. I mention cocoa,
Because that’s part of the recipe I’ll be sharing with you and it’s on my brain and in my tummy. But, I digress.
The absence of illness does not make us healthy. How do you define health?
What are you willing to do to obtain or maintain your optimal health?
May I offer a few suggestions? In light of the holidays and the infamous 12 days of Christmas song or as I like to sing, the 12 days of Morseliciousness, though it is a mouthful, here are 12 tips to making time for a healthier holiday.

  1. Make sure to have fun and belly laugh, like a bowl full o’ jelly, but make it sugar free and I’m not talking chemical sugar free.
  2. Get your rest, sleep, cat naps, pug naps, however, whenever you are able. Believe me, every zzz helps.
  3. Relax, meditate, breathe deeply, exhale!
  4. Schedule a fun date with yourself and/or a friend, loved one. Take advantage of a free holiday event in your community; for example checking out the festive lights, a concert or ice skating in the park, caroling.
  5. Be grateful. Most of us have more than we need. Take time to give thanks. Focus on the abundance you have.
  6. Volunteer. Donate clothes, food to a homeless shelter. Sing carols at a nursing home. Bring friends. It’s amazing how much they will love it and sing along and in return, bring more of the holiday cheer to you.
  7. Make a big pot of veggie chili or soup and share some with your neighbors, especially if they are lonely. The holidays can be a trying time for those who have lost loved ones or are alone.
  8. Host a movie night and pop some corn, make some of my Minty Cocoa, (oops I spilled the cacao beans). My sister and I LOVE the old tv special, The Year without a Santa Claus. Who can refuse the Heat Miser and Snow Miser and their mini minions? What’s your favorite holiday special?
  9. Compile a list of your favorite holiday songs and make a play list or CD. Yes, I still burn C.D.’s and blast the tunes & sing while you cook, write, drive, shower…just SING! ☺
  10. Reflect. Remember all the accomplishments you have made this past year. What are your favorite memories? Moments? Are there any things you’d like to do differently in the year ahead? People you’d like to re-connect?
  11. Create a healthy recipe or play with a variation of one of your holiday favorites. Try a mealtless version or cut the sugar in half. Use spices and herbs in lieu of salt.
  12. Celebrate! Celebrate the holidays. Celebrate your family, friends, food and all the good in your life. And most of all celebrate YOU and YOUR health. As the Irish say,“Slainte!” (a.k.a. “to your health) and as I say “HO HO HO, xo Mo”

Mo’s Minty Cocoa
Gluten-free, vegan, low sugar, low sodium

Ingredients
2 tablespoons unsweetened cacao or cocoa (spend a little extra for a finer/richer taste-you’ll need less sweetener)
¼ cup coconut cream (the full fat kind in a can)
¼ cup unsweetened almond milk
1 tsp peppermint extract
1 pinch of pure stevia (not the stuff with added junk)

Directions
Combine all ingredients in a sauce pan and stir over low heat, until the cocoa bubbles and the minty aroma permeates your kitchen.

Pour into your favorite mug, sip and enjoy! Garnish with a sprig of fresh mint.

Serves one.
Double, triple, quadruple to share mo’ Morseliciousness!

Filed Under: Call to Action, Healthy Living Tips, Morselicious Recipe Tagged With: , , , , , , , , , , , , , ,

When eating a rainbow is not the best approach

November 16, 2012 by Leave a Comment

Happy Nutso-Sweet Friday!  Please get your Holiday Morsel order in before you GOBBLE and over stuff! :) Use coupon code “TENMO” upon checking out:http://shop.macnmos.com/main.sc

Today’s question was answered by the Morselicious Alex Caspero, Registered Dietitian and owner of Delicious Knowledge.

Q. I have been troubled most of my life with what is probably IBS- bloating/excessive pungent wind/constipation etc etc. All advice for this seems to be to increase fibre/vegetables/fruit etc- which I did but my stomach never felt any better until someone suggested that I may have fructose malapsorbtion- I cut out most vegetables/fruit- stuck to starchy white producta and I couldn’t believe it- almost instant results- my digestion is 90% improved- also skin is better etc. I do eat bananas, spinach and tomatoes and lots of oily fish and take supplements- but a massive reduction in fibre has helped me so much. The rainbow diet that you suggest would play havos with my stomach!

A. If you are interested in bettering your health through nutrition, you’ve likely become an expert in which foods are considered to be healthy: “vegetables, fruits, whole grains, low-fat proteins, healthy fats, nuts, beans.” That’s a pretty comprehensive list that covers most of the basics, whether you follow a vegan, vegetarian, flexitarian, or omnivore diet.

But sometimes this kind of plan DOESN’T work. For those suffering with food sensitivities, allergies, IBS, mal-absorption issues, and others- the advice to eat more fruits, vegetables, whole grains can actually backfire.

As a LEAP therapist, I work with finding out what types of foods are healing and which ones promote inflammation. Even healthy sounding foods, like broccoli, salmon, kale, and apples can cause symptoms of IBS, fibromyalgia, migraines, UC, GERD, and others in individuals who are sensitive to these types of foods. It’s all about knowing your body and what works for you.

To deal with these problems, it is necessary to know which foodstuffs are causative. The most accurate test is for the affected person to be a “detective” and to recognize that ingesting a particular foodstuff predictably causes certain symptoms. One of these test, the Mediator Release Test, identifies 150 different foods and chemicals that might make you sick. A LEAP therapist will then help you with your diet based on the results.

Sometimes, the problem relies in food families that are easier to identify and thus avoid: celiac, gluten intolerance, fructose malabpsorption, heart burn. If you suspect that a food is making you sick, even if it’s considered to be ‘healthy’, my first suggestion is to avoid it! However, it doesn’t mean that you are stuck to an intake of energy-dense, nutrient-deprived food.

Let’s take the example of fructose malabsorption. the diet used to treat is called FODMAPS, which stands for Fermentable Oligo-,Di-and Monosaccharides and Polyols Diet. I know, try saying that 5 times fast!

The basic premise is that some people have trouble digesting FODMAPS, especially those with IBS or other bowel disorders. FODMAPS are not easily absorbed by the bowel and may include symptoms such as abdominal discomfort, bloating, fullness, nausea, pain after eating foods that contain them.

Fructans and Galactins

  • Fructose
  • Lactose
  • Fructooligosaccharides
  • Galactooligosaccharides

Polyols

  • Sorbitol
  • Mannitol
  • Xylitol
  • Maltitol

General guidelines are to remove intake of HFCS, sugar alcohols, limit products that contain fructose, honey, on the label. Tolerance is also depended on the amount you ingest. It doesn’t mean that you have to forgo fruits all together. Blackberries, blueberries, grapefruit, honeydew, melons, oranges, pineapples, raspberries, strawberries, are all considered to be FODMAP friendly, especially at low servings.

While most vegetables are also limited, those that typically cause the least amount of discomfort include bok choy, carrots, celery, leafy greens, potatoes, and root vegetables.

If you do need a FODMAP diet, I recommend not filling up on foods that contain very little nutrients. Instead, find foods that are GI friendly but also provide beneficial nutrients: friendly fruits and vegetables, low-fat meats, nuts, healthy fats, plain yogurt, & eggs.

The bottom-line: While a plant-based diet is usually seen as the best approach to a diet to prevent chronic disease & maintain a healthy weight- it’s not a one-size fits all approach. Listen to your body and your individual needs. If you need to avoid or add in other foods to make it right for your needs, you have the permission to do so.

Alexandra Caspero, MA, RD, is owner of Delicious Knowledge in Sacramento, Calif. She specializes in plant-based diets, sports nutrition, food intolerance and weight management. Read her blog at Delicious-Knowledge.com and follow her on Twitter @DelishKnowledge.

www.themorselist.com

Filed Under: Healthy Living Tips, NutsoSweet Tagged With: , , , , , , , , , , ,
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