Nicole Spear, MS, CNS
5 Weight Loss Tips
In the last blog, we looked at 6 weight loss myths. In this blog, we'll review 5 ways to healthfully lose weight. Tip #1: Sleep More!...
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Nicole Spear, MS, CNS
Aug 1, 20196 min read
6 Weight Loss Myths
With nearly two-thirds of Americans classified as overweight or obese and no foreshadowed end to the obesity epidemic, it is clear that...
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Nicole Spear, MS, CNS
Oct 27, 20184 min read
How to Help Your Child Eat Healthy
One of the top concerns I receive from parents is their children’s picky eating habits. They know their children should eat healthy but...
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Nicole Spear, MS, CNS
Oct 27, 20184 min read
Cholesterol is Not the Problem
For years, we have been told that dietary cholesterol is bad, being the primary culprit of our largest cause of mortality – heart...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Healthier Hot Chocolate
Makes 4 small servings 1 (15.5oz) can full fat coconut milk 2 cups filtered water 2 teaspoons pure vanilla extract 1 teaspoon stevia (I...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Healthy "Soda"
Makes 1 serving 12 ounces carbonated mineral water (ie. Perrier), chilled 10 drops of Sweetleaf flavored stevia Instructions Add stevia...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Nut Butter Fiber Cookies
Makes 12 cookies 1 ¼ cups cooked garbanzo beans, drained and rinsed 2/3 cup natural almond butter (or other non-peanut nut butter) 2 ½...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Lime Avocado Mousse
Makes 2 servings 1 avocado, seeded ¼ cup preservative-free lime juice, or 2 freshly squeezed limes 1 tablespoon coconut oil ¼ teaspoon...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Peppermint Patties
Makes 8 patties ½ cup unsweetened shredded coconut ½ cup coconut oil 20 drops liquid stevia 1/3 teaspoon food-grade, pure peppermint oil...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Fudgy Chocolate Brownies
Makes 12 brownies 1 ½ cups of sugar-free dark chocolate chips (ie. Lily’s Premium Baking Chips) 1 (15.5oz) can black beans, rinsed and...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Frozen Almond Butter Cups
Makes 12 cups Chocolate Coating 2/3 cup unsweetened, raw cacao powder 1/3 cup coconut oil 1 tablespoon unsulfured molasses 1 teaspoon...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Chocolatey Chocolate Chip Cookies
These are not candida-friendly, but healthy in every other way! They are gluten free, dairy free, nut free, and low glycemic. Makes ~...
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Nicole Spear, MS, CNS
Aug 23, 20182 min read
Not-So-Cheesy Cherry "Cheesecake"
This is basically a vegan-style cheesecake. I don't know why these types of recipes even have "cheesecake" in the title. There is...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Almond Bread
Makes 1 loaf 1 1/2 cup almond meal (leftover from almond milk or ground almonds) 3/4 cup tapioca starch 1/4 cup ground flax seed 1/2...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Baked Brown Rice or Quinoa
Makes 4 servings 3 cups bone broth 1 cup brown rice, or 1½ cups quinoa 1 teaspoon sea salt 1 teaspoon onion powder or flakes 1 teaspoon...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Quinoa Bean Berry Salad
Makes 4 servings 2 cups quinoa (see Baked Quinoa recipe) 2 cups garbanzo beans (chickpeas), cooked and drained 2 cups fresh berries (any...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Vegetable "Fries"
Makes 4 servings 8 cups of any of the following: sweet potatoes, carrots, parsnip, jicama, beets, sliced into thin “sticks” ½ cup melted...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Sweet Fennel Cabbage Salad
Makes 4 servings ½ head of cabbage, shredded 1 red pepper, diced 1 green apple, diced 1 (15.5 ounce) can full fat coconut milk juice of ½...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Tropical Cabbage Salad
Makes 4 servings ½ head green cabbage, shredded ¼ head purple cabbage, shredded 2 stalk celery, diced 1 cup berries 1-2 kiwi, sliced 1...
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Nicole Spear, MS, CNS
Aug 23, 20181 min read
Cruciferous Cocktail Salad
Makes 4 servings 2 small heads of broccoli, lightly steamed and chopped 2 stems of fresh kale, chopped 1 cup green cabbage, shredded 1...
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