The Well Factory Health and Nutrition Coaching

21/03/2022

Happy Spring! It may not feel like Spring where you live, but this Spring Roll recipe will have you dreaming of warmer, sunnier and more colorful days ahead!

Mango Veggie Spring Rolls & Almond Butter Dip

1/2 cup Almond Butter (or Peanut Butter)
1 1/3 Lemon (juiced)
1 1/3 tbsps Tamari
1 1/3 Garlic (clove, minced)
2 tsps Ginger (grated)
1/8 tsp Cayenne Pepper
1/8 tsp Sea Salt
1/3 cup Water
1 1/3 Avocado (peeled and sliced into strips)
2/3 Cucumber (sliced into strips)
1 1/3 Mango (peeled and sliced into strips)
1 1/3 cups Baby Spinach (chopped)
1 1/3 cups Coleslaw Mix
10 Rice Paper Wraps

Create your almond butter dipping sauce by combining almond butter, lemon juice, tamari, garlic, ginger, cayenne, sea salt and water together in a blender or food processor. Pulse until smooth. (Depending on the original consistency of the almond butter you are using, you may need to add an additional 1 or 2 tbsp of warm water to reach a creamier consistency.) Pour into a bowl and set aside.

Prep all your veggies and mango by slicing them into strips. Add hot water to a shallow skillet. Place a rice paper wrap in the water to soften (about 10 seconds). Do not submerge for too long or the rice paper will become hard to work with. Transfer to a clean surface.

Add avocado, cucumber, mango, spinach and coleslaw mix to one side of the rice wrap. Fold the bottom over the filling and then the top. Now roll the rice paper until completely wrapped.

Serve with a side of almond butter dip.

18/03/2022

Sleep is so important to our health for so many reasons. Thought I'd share one of my favorite sleep stations today on World Sleep Day. Sweet dreams...

Calming piano instrumentals to keep distractions at bay.

17/03/2022

If you’re looking for a last-minute green appetizer to celebrate St. Patrick’s Day, here’s one of my favorite healthy (and pretty) salsa recipes. Let me know what you think!

Kiwi Avocado Salsa

4 Kiwi (peeled and chopped)
2 Avocado (chopped)
1/2 cup Red Onion
1 Lime (large, juiced)
1 tbsp Extra Virgin Olive Oil
1/3 cup Cilantro (chopped)
1/2 tsp Garlic Powder
Sea Salt & Black Pepper (to taste)
* Makes 4 servings

In a mixing bowl combine the kiwi, avocado, and red onion. Add the lime juice, olive oil, cilantro, and garlic powder. Season with salt and pepper and add more lime juice to taste if needed. Enjoy!

15/03/2022

There is a trend these days for zero-proof cocktails beyond dry January. Non-alcoholic bevvies are popping up everywhere and celebrities like and are getting in the action.

Since I’m not a big tequila fan (or let’s say its not a fan of mine), I drink this little beauty without the alcohol (but feel free to add some to yours.)

This grapefruit cocktail is my drink of choice lately with pink grapefruit being in high season right now. It’s lower in calories if you squeeze your own grapefruit rather than opting for the store-bought juice version, that’s usually filled with lots of added sugar. Plus it has the benefits of reducing inflammation, boosting your immune system and may even reduce cholesterol levels. So enjoy!

Virgin Grapefruit Margarita

1 Grapefruit (large, juiced)
2 Limes (juiced)
1/2 tbsp Maple Syrup (optional)
1 tsp Sea Salt (for garnish)
10 Ice Cubes
8 fl ozs Soda Water (or more to taste)

Combine the grapefruit juice, lime juice, and maple syrup in a bowl or large measuring cup.

Place the salt on a plate. Wet the rim of a glass with some water then dip the glass in the salt. Repeat with the remaining glasses. Discard excess salt.

Divide the ice cubes between glasses. Pour the grapefruit mixture over the ice and top with the soda water and stir.

28/02/2022

Healthy Snack Hack: Put healthy snack like nuts, seeds and dark chocolate (at least 70% percent cacao) in clear jars. The whole family will be much more inclined to grab these kinds o snacks when they can see them. Not all of our snacks are healthy. We’re human after all - and we might enjoy the Trader Joe’s Rolled Chili Lime tortilla chips occasionally.) ;)

25/02/2022

Humans are experts at coming up with excuses not to exercise. It’s too cold outside, I’m too busy today or in my case…my dog is napping on my sneakers and I don’t have the heart to wake him.

Don’t plan on your desire to lose weight or to get healthy to keep you on track. Motivation is fleeting. Habits or routines are what keep you on track and the key to long-lasting health.

Sorry Wilson. Naptime is over. I’m going to need those sneakers after all.

21/02/2022

Looking for something fudgy and easy to make? These little babies are what you’re searching for.  They’re so easy and quick with ingredients you probably already have in your cupboard. They even have 5 grams of protein! Let me know what you think!

Peanut Butter Banana Muffin Brownie Bites

1 1/3 Banana (medium, mashed)
1/3 cup Maple Syrup
2/3 cup All Natural Peanut Butter
2 2/3 tbsps Unsweetened Almond Milk
2/3 cup Cocoa Powder
2/3 tsp Baking Powder
1/3 cup Dark Chocolate Chips

Preheat the oven to 350ºF and line a muffin tin with cupcake liners (or spray the pan with avocado oil spray if you don’t have liners.)

In a mixing bowl, combine the mashed banana, maple syrup, peanut butter, and almond milk. Stir in the cocoa powder and baking powder then fold in the chocolate chips. The batter should be thick and fudgy.

Divide the batter evenly and bake for 17 to 20 minutes or until the brownies are spongy to the touch.

Let the brownies cool slightly in the pan before transferring to a cooling rack to cool completely.

Makes 12 so you may want to double the batch ;)

20/02/2022

Taking in every last drop of this girl while I can. College is coming so quickly especially with college tours in full swing. There are many changes and milestones for both of us coming up, but for now, we’re in the present moment…just a mom and daughter enjoying the beautiful snow.

17/02/2022

Today is , this hardy garden staple in the cruciferous family and can help reduce chronic inflammation in your body and lower your risk of heart disease.

The cabbage has a pretty big family too that includes veggies like Brussels sprouts, broccoli, cauliflower, bok choy, kohlrabi and kale. My favorite is the beautiful deep purple variety of cabbage. It adds so much color and goodness to salads and wraps and is a great source of fiber and Vitamin C.

Here’s a great lunch or dinner recipe to celebrate the occasion! Feel free to switch green cabbage for purple here too.

Thai Chopped Chicken Salad w/Peanut Sauce
12 ozs Chicken Breast (skinless and boneless)
1/8 tsp Chili Powder
1/8 tsp Smoked Paprika
1/8 tsp Sea Salt
1/4 cup All Natural Peanut Butter
1 1/3 tbsps Tamari (or Coconut Aminos)
1 1/3 tsps Raw Honey
1 1/3 tbsps Lime Juice
1 1/3 Garlic (clove, minced)
1 1/3 tsps Ginger (minced)
2 2/3 tbsps Water
4 cups Green Cabbage (chopped)
2 2/3 Carrot (shredded)
2/3 Red Bell Pepper
2/3 Mango (cubed)
4 stalks Green Onion (chopped)

Add the chicken to a small bowl and season with chili powder, smoked paprika and sea salt. In a skillet over medium heat, cook the chicken on both sides until cooked through, approximately 8 to 10 minutes. Remove, let cool slightly and then shred with two forks.

In a blender, add the peanut butter, tamari, honey, lime juice, garlic, ginger and water. Blend until smooth and creamy.

In a large bowl, add the cabbage, carrots, pepper, mango and green onions. Add the shredded chicken to the bowl and toss with the dressing.

14/02/2022

Happy Valentine’s Day! We all know that chocolate and Valentines Day always go together, but I found a chocolate that is actually good for you! If a protein bar and chocolate bar had a baby, this would be the result, but without all of the sugar and weird aftertaste that a lot of protein bars have.  

Mid-Day Squares are made from organic, gluten-free, non-GMO plant protein. I even suggest these for my health coaching clients when they need a little 3pm pick-me-up.  

You can try them out now for 15 percent off with my code THEWELLFACTOR15.  Let me know what you think!