Making You Hungry, Healthy, and Happy One Pirouette At A Time

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Importance of Nutrition for Dancers: Developing A Healthy Relationship with Food

While it’s true that taking care of your health is important for all individuals to avoid catching illnesses, developing health issues, and live a long happy life, I believe that dancers, in particular, should pay close attention to their health and nutrition since they use…

10 Ballet FAQs And Answers From TippyToeGirl

10 Ballet FAQs And Answers From TippyToeGirl

All through life we are constantly faced with many obstacles preventing us from getting to our next step in life. In my case, an obstacle like starting Saint Mary’s LEAP program (a college program for dancers) and being overwhelmed with a dance-heavy season at San…

Pumpkin Pie Fat Balls

Pumpkin Pie Fat Balls

Everyone knows Thanksgiving is a time for pause, to be thankful for family, friends, and most importantly – FOOD (just kidding, just kidding). Of course, family is and always will be my first when I am counting my blessings. I am very grateful that I am still able to live at home with my parents, my two younger sisters, and my dog while I get to do what I love for a living; because not many have that option. I’m also very thankful for all that life has offered me and all the amazing opportunities I have been given. I am also grateful to still keep in touch with my childhood friends and neighbors, the fact that it takes me four minutes to get to all my favorite stores from home, to live in such a beautiful surrounding etc., etc., . . . ok, ok, enough of the sappy lists. Let’s get down to the real deal: talking about food that is.

Pumpkin Pie Fat Balls bittenThanksgiving may be over but that doesn’t mean that we can’t still enjoy all the treats associated with it! I personally am not a fan of all the desserts (unless of course they are vegan and/or paleo), but I’m in LOVE with the spices used in many Holiday desserts, specifically — cinnamon, ginger, and nutmeg.

And being that it’s Fall (or as the Brits refer to as “Autumn”) everything left-and-right is pumpkin flavored or pumpkin-spiced. It doesn’t help that I’m literally obsessed with all things pumpkin spice! I especially love adding Trader Joe’s Pumpkin Spice to pretty much everything from dairy-free yogurt, smoothies, pancakes, waffles, baked goods and even vegan ice cream because it’s a great way to flavor foods without adding sugar! However, this popular spice is stocked seasonally (wth TJ???) and the only way to ensure I have my year-long supply is to stock up in advance.

I want to mention that I did not have any non-dairy milk on-hand and was too lazy to go to the store, so I made some of my own! I decided to make coconut milk since it’s one of the easiest dairy-free milks to make and all you need is 1 cup of coconut shreds and 2 cups of filtered water. What’s nice about making coconut milk is that you don’t have to soak the coconut shreds overnight like you have to do with nuts/seeds when making nut or seed milk. Simply soak the coconut shreds with the water in the blender for 1-2 hours then let it sit, and blend for one minute more. It’s just that simple!

Thus, if you are a fan of anything with pumpkin or pumpkin spiced then you’ll truly fall in love with this recipe! Can there ever be too much pumpkin? (don’t answer that.) Regardless, it’s obvious these Pumpkin Pie Fat Balls are truly “Fall in a Ball.” In case you are wondering, “fat balls” get their name because they are full of healthy fats like monounsaturated and polyunsaturated fats, from nuts, seeds, coconuts; and because they taste just like pumpkin pie! Well, almost.

**This Pumpkin Pie Fat Ball recipe was supposed to go up BEFORE Thanksgiving Day, but as life happens… here it is. Better late than never!

Pumpkin Pie Fat Balls
Prep Time
30 mins
Total Time
30 mins
 

If you are a fan of anything with pumpkin or pumpkin spiced then you’ll truly fall in love with this recipe! These Pumpkin Pie Fat Balls get their name because they are full of healthy fats, like monounsaturated and polyunsaturated fats, from nuts, seeds, and coconut and because they taste just like pumpkin pie! Well, almost.

Course: Snack
Cuisine: Healthfood
Servings: 20 balls
Author: Natasha Sheehan
Ingredients
  • Coconut Milk
  • 1 cup coconut shreds
  • 2 cups filtered water
  • 1 cup sprouted almonds better for digestion
  • 1 cup leftover coconut milk pulp or coconut shreds
  • 1/2 cup pumpkin puree
  • 1/2 cup coconut oil, melted
  • 1/4 cup coconut butter
  • 1/4 cup sunflower seeds
  • 1/4 cup pepitas
  • 1/3 cup homemade coconut milk store bought works as well
  • 1/2 tbs pumpkin pie spice
  • 1 tsp Ashwaghanda optional
  • 1 tsp Rholdiola optional
  • 1 tsp vanilla extract
  • a couple chopped dates optional: but adds sweetness and acts as the glue
Instructions
  1. In a food processor, blend the nuts, seeds, and coconut together. Pulse a few times in the very beginning.
  2. Next add the dates, coconut butter, and coconut oil. Blitz again.
  3. Then the rest of the ingredients. Blitz for about 10 seconds.
  4. On a parchment-paper lined baking tray, roll ball mixture into golf/ping-pong sized balls.
  5. Place the tray with the fat balls in the freezer for about 10 minutes.
  6. The fat balls can be enjoyed immediately or stored in the fridge for a couple weeks. But I doubt that they will last that long in there.

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Golden Milk Vegan & Paleo Banana Bread

Golden Milk Vegan & Paleo Banana Bread

Not only is this Golden Milk Vegan & Paleo Banana Bread bread vegan, gluten-free, oil-free, and not to mention guilt-free, but it’s also got an added twist. By using golden milk in this recipe you are able to reek all the benefits of turmeric including its amazing anti-inflammatory properties! Original recipe adapted from Sweet Simple Vegan’s banana bread with some substitutions and additions.

Food for Thought: My Pinnertest Food Intolerance Results

Food for Thought: My Pinnertest Food Intolerance Results

Food intolerances are different than food allergies. How my Pinnertest food intolerance test helped me identify foods I probably shouldn’t eat.

Coconut Fig Green Tea Smoothie

Coconut Fig Green Tea Smoothie

Ah, fig season! One of my favorite times of the year!

Figs are very high in fiber and a good source of several essential minerals, including magnesium, manganese, calcium (promotes bone density), copper, and potassium (helps lower blood pressure), as well as vitamins K and B6. Because figs supply healthy amounts of dietary fiber, they keep your digestive system regulated and may have a positive effect on weight management.

Furthermore, there are many different types of figs, but some popular kinds you might see at your local grocery store or farmer’s market are — Black Mission, Brown Turkey, Turkish Calimyrna, Adriatic, and (my personal favorite) Panache or “Tiger” figs.

FigBlack Mission figs have darkish-purple skin, a dark pink flesh, and are extremely sweet!

Brown Turkey figs have a brownish-dark purple skin, a milder flavor, and are noticeably less sweet than the similar-looking Black Mission figs.

Turkish Calimyrna figs have slightly golden skin and pinkish flesh with a distinctive nutty flavor.

Adriatic figs can have pale or green skin, very pink to red flesh, and an extra sweet flavor.

Panache/”Tiger” figs have blood-red flesh, almost a strawberry jam flavor, and get their name due to their yellow “tiger” stripes. I also find they are less sweet than other kinds of figs.

With that said, figs are a very delicate fruit and are quite perishable so they should be refrigerated if not eaten within a few days. They also contain a bit of fructose so consume in moderation, so when eating figs try to go for fresh over dried because they are lower in sugar. However, the sweetness of the figs can balance the slight bitterness of the adaptogens in a smoothie (like this one) and they have so many vitamins and nutrients! #NaturesCandy

Now, enough about these figgin’ figs… back to the goods in rest of this smoothie.Fig

When I saw that Trader Joe’s started selling frozen coconut meat chunks, all I could think about was how good my smoothies were going to be! The ingredients are as follows: frozen coconut meat. That’s right. Nothing else and no added fillers, preservatives, sugar, or oils — You bet I bought three bags! Adding frozen coconut to smoothies is a great way to make them creamier, thicker, and for the healthy fats! Plus, coconut is also easily digestible.

On a sad note, I didn’t have time to make any nut milk for my smoothie nor had a store bought one. But, I always have a bottle of green tea in my fridge because the green tea/matcha addiction is real. If you haven’t got a bottled green tea on hand, simply boil water, steep a green tea bag, and chill in the fridge for about 30 minutes or longer. I’ve talked about the numerous benefits of green tea/matcha before but I’ll say it again. By having green tea in the morning, you’re jump-starting your metabolism and the fat burning process right from the get go. Green tea contains polyphenol which works to intensify levels of fat oxidation, the rate at which the food in your body are turned into calories, and can eventually lead to weight loss. Ah, green tea, nature’s anTEAoxidant powerhouse.

For more information about adaptogens, Blue Majik, and more, check out my previous smoothie post.

Coconut Fig Green Tea Smoothie top view

TTG’s Top Smoothie Tips:

  • Always include healthy fats (i.e. coconut, avocado, nuts, seeds, nut/seed butter, even homemade almond milk!)
  • For a protein boost, try adding a small handful of nuts like almonds or a tablespoon of seeds like chia, flax, or hemp.
  • When choosing a protein powder, opt for a plant based one with minimal, clean ingredients and no added sugar.
  • Add cinnamon to slow the absorption of fructose (fruit sugar) and boost metabolism.
  • Don’t be afraid to experiment with different spices and adaptogens!
  • Add crunchy toppings on your smoothie to start digestive enzymes.
  • A little fruit goes a long way!
  • If you have fruit or veggies in your fridge that are about to go bad, pop those bad boys in the freezer to use instead of ice for thicker, creamier smoothies.

As Will Smith once said, Gettin’ figgy with it. Oh, wait, not exactly. But, you get the gist.

Coconut Fig Green Tea Smoothie
Prep Time
5 mins
Cook Time
1 min
Total Time
6 mins
 

Start your morning on a sweet note with this Coconut Fig Green Tea Smoothie that's full of antioxidants, healthy fats, fiber, and more. Not to mention, it's fat-burning, easy on the digestive system, and perfect for you coconut fans!

Course: Drinks
Cuisine: Healthfood
Servings: 1 person
Author: Natasha Sheehan
Ingredients
  • 2 frozen figs
  • 1/4 frozen banana
  • 1/2 cup chilled green tea
  • 1/4 cup frozen coconut chunks
  • 1/2 tsp Ashwaganda
  • 1/2 tsp Rhodiola
  • 1 Foursigmatic Cordyceps Packet
  • 1 tsp Pumpkin Spice
  • 1 Blue Majik Capsule
  • 1 tsp Organic Gemini Tigernut and Pea Protein Smoothie Mix
  • 2 tsp vanilla extract
Instructions
  1. Place all ingredients in a high speed blender. (Put dry ingredients at the end so they don't get stuck to the bottom of the blender)
  2. Blend for about a minute, depending on how you like your smoothie consistency.
  3. Pour into a mason or weck jar or a glass.
  4. Serve & ENJOY!
A Roller Addict’s Dream: HyperIce Vyper 2.0 Vibrating Roller (Review)

A Roller Addict’s Dream: HyperIce Vyper 2.0 Vibrating Roller (Review)

Rollers come in many shapes & sizes & offer a variety of benefits (help circulation, decrease soreness, prevent injuries). Review of HyperIce Vyper & tips!

Purple Power Smoothie

Purple Power Smoothie

Smoothies are one of my favorite ways to start my morning and “break the fast” because you are loading up on a ton of nutrients, vitamins, and minerals right from the get go. Plus, your digestive system doesn’t have to work as hard to digest your food since it’s blended together! This purple power smoothie has got plant-based protein, resistant starch, healthy fats, some complex carbs, low in sugar, anti-inflammatory properties, and much more!

Oodles of (Veggie) Noodles

Oodles of (Veggie) Noodles

,When it’s 100°, that means salads for dinner every night! Who is a fan of eating hot meals in hot weather? Certainly, not me. Besides, what I love about salads is that you can throw whatever vegetables you have leftover in the fridge — and boom! — you’ve got a nutritious meal. I admit I may have gone a little crazy with my spiralizer, but it’s ok because it’s faster than chopping, makes salad making much more fun; and once you start, you can’t stop!

In my bowl clockwise, is a salad made of spiralized watermelon radish, carrots, golden beets, cucumber, fennel with roasted organic walnuts and fresh mint on a bed of romaine lettuce.

Watermelon radishes have a slightly peppery taste and are high in vitamin C (not to mention one of my favorite radishes out there). They are also 89% water and have basically negative calories because you burn them off just by chewing!

Carrots have a nice sweetness and are also high in vitamin A, dietary fiber, and beta-carotene; another natural antioxidant. Beta-carotene has long been known to be good for the eyes and is currently being studied for its ability to enhance the immune system.

Golden Beets contain good amounts of fiber, iron, potassium, and folic acid. They also are heart healthy, excellent kidney and body cleansers, high in powerful antioxidants, and lowers blood pressure and cholesterol. Not to mention, they add a nice sweetness to salads.

Cucumbers, like radishes, are rich in two of the most basic elements needed for healthy digestion — water and fiber. They are made up of 95% water, very low in calories and high in fiber; which makes them ideal for weight loss and digestive health.

Oodles of (Veggie) Noodles - saladFennel is similar to celery with a slight licorice-y flavor, helps strengthen bone health (due to high levels of calcium and magnesium), eliminates bad breath, and is great for digestion. Some of the components of the essential oils in fennel are stimulants which stimulate secretion of digestive and gastric juices while reducing inflammation of the stomach and intestines and facilitating proper absorption of nutrients from the food.

Walnuts are high in healthy monounsaturated fats, improve stamina, and have one of the highest amounts of omega-3 fats of any nut which means they help in promoting brain function and can actually boost your mood! Omega-3 fatty acids coupled with iodine and selenium add to ensuring optimum functioning of the brain.

Mint is a soothing and calming herb that promotes digestion, great for oral health, and has been used since ancient times to soothe the stomach in case of indigestion or inflammation.

Romaine has a mild non-bitter taste, so it’s very versatile and an excellent source of antioxidants like vitamin A/C, manganese, potassium, biotin, vitamin B1, copper, and iron. It also has high fiber and water content, low in calories, and a decent amount of protein!

Not only is this salad overflowing with rainbow veggie noodles but everything is from my local farmer’s market! Yup. Even the walnuts. Whenever I can, I always try to buy organic produce, with the exception of avocados because you don’t eat the skin, and if I can, usually from the local farmers market. Locally grown food, in my experience, has been more nutrient-dense, flavorful, and fresher because it’s picked at their peak ripeness. Also, when you shop at your local farmers market you are benefiting the environment and supporting your local economy!

With that said, by eating a “Rainbow Diet”, you are basically taking mother nature’s multivitamins. Eat the Rainbow, Taste the Rainbow. Right? No. I’m not talking about skittles. This is the real deal.

Oodles of (Veggie) Noodles
Prep Time
25 mins
Cook Time
5 mins
Total Time
30 mins
 

When it's hot out and you're too lazy to cut up your vegetables, this salad with oodles of (veggie) noodles is just for you. Full of all the colorful veggies, healthy fats, fiber, and fresh herbs.

Course: Salad
Cuisine: Healthfood
Author: Natasha Sheehan
Ingredients
  • 2 handfuls of romaine lettuce
  • 1/2 watermelon radish
  • 1-2 carrots
  • 1/2 golden beet
  • 1/2 English cucumber
  • 1/2 fennel bulb
  • A small handful of walnuts
  • A couple mint leaves
  • 1-2 tablespoons dressing of choice preferably one with minimal ingredients and low in sodium
Instructions
  1. Place romaine in your salad bowl.
  2. Spiralize all your veggies.
  3. Roast walnuts in toaster oven at 350℉ for 2-3 minutes.
  4. Add walnuts, mint, veggie noodles, and dressing to salad bowl.
  5. Toss together.
  6. Serve and enjoy!
Paleo Banana Zucchini Bread

Paleo Banana Zucchini Bread

This recipe for paleo banana zucchini bread is flour, grain, dairy-free, sweetened only with bananas and there is a whole zucchini in it too.


All Time Favorites

Importance of Nutrition for Dancers: Developing A Healthy Relationship with Food

While it’s true that taking care of your health is important for all individuals to avoid catching illnesses, developing health issues, and live a long happy life, I believe that dancers, in particular, should pay close attention to their health and nutrition since they use…

10 Ballet FAQs And Answers From TippyToeGirl

10 Ballet FAQs And Answers From TippyToeGirl

All through life we are constantly faced with many obstacles preventing us from getting to our next step in life. In my case, an obstacle like starting Saint Mary’s LEAP program (a college program for dancers) and being overwhelmed with a dance-heavy season at San…

Pumpkin Pie Fat Balls

Pumpkin Pie Fat Balls

If you are a fan of anything with pumpkin or pumpkin spiced then you’ll truly fall in love with this recipe! These Pumpkin Pie Fat Balls get their name because they are full of healthy fats, like monounsaturated and polyunsaturated fats, from nuts, seeds, and coconut and because they taste just like pumpkin pie! Well, almost.

Golden Milk Vegan & Paleo Banana Bread

Golden Milk Vegan & Paleo Banana Bread

Not only is this Golden Milk Vegan & Paleo Banana Bread bread vegan, gluten-free, oil-free, and not to mention guilt-free, but it’s also got an added twist. By using golden milk in this recipe you are able to reek all the benefits of turmeric including its amazing anti-inflammatory properties! Original recipe adapted from Sweet Simple Vegan’s banana bread with some substitutions and additions.

Food for Thought: My Pinnertest Food Intolerance Results

Food for Thought: My Pinnertest Food Intolerance Results

Food intolerances are different than food allergies. How my Pinnertest food intolerance test helped me identify foods I probably shouldn’t eat.