Rotini with Meat Sauce

What You'll Need:

1 tbsp olive oil
1 lb lean ground beef
1/2 sweet onion
1/2 tbsp minced garlic
palmful each of basil, oregano, thyme, & parsley (I use a bit more basil 'cause I love the stuff; fresh herbs taste amazing but dry works well too)
a sprinkling of red pepper flakes
salt & pepper to taste
1 jar of a good quality pasta sauce or a can of crushed tomatoes
black bean or lentil pasta (I came up with this recipe using the lentil pasta I wanted to try)
shaved Parmesan/Romano cheese 

Putting It Together:

1.  Saute onion & garlic in olive oil until tender (~4-5 minutes) then transfer to a bowl and keep warm
2.  Brown meat then drain excess liquid
3.  Season with salt & pepper
3.  Add onion & garlic back in and stir
4.  Add red pepper flakes, herbs, pasta sauce and simmer while pasta cooks
5.  Cook pasta of choice according to package directions
6.  Plate pasta with meat sauce on top then sprinkle with Parmesan/Romano cheese.
7.  Enjoy!


The Diet That Has No Name

"Health and fitness, nutrition in particular, has been something people obsess over for far too long, and as a result they’re missing out on the things that truly matter in this life. I know, because I was guilty of this for too long.
Focus on the few, important things that matter most – as outlined above in The Diet That Has No Name – and get on with your life."
The Diet That Has No Name

Coconut Palm - Tree of Life

Coconut Palm - Tree of Life

As a traveler from Kentucky, palm trees have signified warm tropical breezes, turquoise seas, and white sandy beaches.  And, because I was often on vacation when around palm trees, they also became a symbol of a renewed sense of spirit, mental clarity, and vitality.   

As I began to learn more about nutrition, I became increasingly intrigued by coconuts and their extensive uses.  To many of those living in the tropics, the coconut palm is considered the "tree of life" and has been an important source of food, clothing and shelter for countless generations.

Already recognized as having antifungal, antimicrobial, antiviral, anti-parasitic, and anti-inflammatory properties, researchers are just beginning to discover all of the amazing health benefits this fruit has to offer.

Because of its strong antioxidant properties, coconuts (including the oil, milk, meat, and water) have been used to: 
  • lower cholesterol
  • improve digestion
  • smooth and heal many skin conditions
  • stabilize blood sugar levels
  • guard against viruses and bacteria
  • regulate hormones
  • improve nutrient absorption
  • increase metabolism
  • improve brain function
  • balance electrolytes
  • and much more.   
Coconuts are also highly nutritious.  Rich in healthy fat, fiber, vitamins and minerals including:  medium chain triglycerides, lauric acid, vitamins C, E, B1, B3, B5, B6, iron, selenium, sodium, copper, calcium, manganese, magnesium, potassium, zinc and phosphorous. 

To me, the coconut palm represents all that is real, natural and healthy. It embodies all that I believe in for my nutrition coaching.  

Below are some ways you can take advantage of coconuts and incorporate them into your nutrition:
  •  Coconut Cream and Milk - can be used in many desert recipes as well as savory dishes like curries, to replace coffee creamer, added to smoothies and even as a skin cream.  Coconut milk is lactose free and can be used as a substitute for those with lactose intolerance or those who avoid dairy.
  • Shredded Coconut - often used in deserts, sprinkled onto oatmeal or berries, and made into coconut butter (which can be addictive when eaten by the spoonful).
  • Coconut Flour - can be used as a flour substitute (with modifications) in many baked goods, pancakes, or as a "breading" alternative for various savory dishes.
  •  Coconut Water - as a source of electrolytes it can be a good addition to your post workout nutrition (and much better for you than "sports drinks") or can be enjoyed as a refreshing summer drink. 
  • Coconut Oil - great as a cooking oil, you can eat it by the spoonful, and apply it to your skin as a moisturizer and even a mild sunscreen.  The uses for coconut oil are are 333 of them to get you started

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, cure, treat, or prevent any disease. Readers are advised to do their own research and make decisions in partnership with your health care provider. If you are pregnant, nursing, have a medical condition or are taking any medication, please consult your physician. Nothing you read here should be relied upon to determine dietary changes, a medical diagnosis, or courses of treatment