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Should You Take a Multivitamin? (Q&A #21)

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Multivitamin, Yes or No?

Do you take a Multivitamin? Want to get your vitamins and minerals from REAL FOOD sources instead of supplements? Check out how you can get all the gainzzz with real food on this short and sweet (but not too sweet) episode of Nutrition Genius Radio.

Check out our NEW and SHORT Q&A podcast on iTunes and Stitcher

If you want your questions answered, send them our way! (more…)

Good Morning Sunshine Muffins

 Good Morning Sunshine!

Many of you know that I cannot tolerate gluten, it does unpleasant and weird things to both my brain and my digestive track (the so-called second brain). So I have been off “the gluten” (that’s what Pearl and I title it)  for a few years now and am always on the look out for some new and delicious options for baked goods. While I do not endorse eating muffins on the regular, every now and then I get a hankering for them and my hard and fast rule is NO gluten….it sets me back and just is not worth it for me. My mom found this awesome sweet potato flour and sent it my way to try out some new recipes, so of course I said GAME ON!

When Pearl was in town we decided to give it a go, because as I like to now say “teamwork makes the dream work” (sorry Pearl I just HAD to!). Since we are RDs that love vegetables we decided that whatever we used the sweet potato flour for, we had to include veggies and thus these carrot filled muffins were born.

You know Pearl and I prefer you have REAL FOOD that is not manipulated into a baked good but every now and then we throw you a curve ball and tell you to TREAT YO SELF! Enjoy these Good Morning Sunshine muffins and let us know what you think by leaving a note in the comments on tag us on social media #teamnutritiongenius #pearlandsassyapproved

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Good Morning Sunshine Muffins

Ingredients

  • 3/4 cup sweet potato flour
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1-1/2 tsp ground cinnamon
  • 3 eggs, room temperature
  • 1/4 cup maple syrup
  • 1 tsp. vanilla extract
  • 2 Tbsp lemon juice, fresh
  • 1/2 cup coconut oil, melted
  • 1/3 cup unsweetened shredded coconut
  • 1 tsp fresh ginger, grated
  • 1/4 cup dates, pitted and minced
  • 1 cup carrots, shredded

Instructions

  1. Preheat oven to 350°F
  2. In a medium mixing bowl, combine sweet potato flour, baking soda, salt and cinnamon
  3. In large mixing bowl, whisk together eggs, maple syrup, vanilla and lemon juice until slightly frothy. Slowly add in coconut oil until well combined.
  4. Add dry ingredients to wet ingredients and mix well. Add coconut flakes and mix to thicken.
  5. Stir in ginger, dates, and carrots.
  6. Fill 12 muffin cups with mixture and bake for 20-25 minutes
http://teamnutritiongenius.com/2015/04/good-morning-sunshine-muffins/

xoxo,

Sassy

#39 Major Minerals

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 Major Minerals from food…and a GIVEAWAY!

Ever feel like you are running on empty? Well that might mean you need more energy and guess what vitamins can help with that! Find out this week how you can get your vitamins in REAL FOOD form and start being as energetic as Sassy & Pearl!

In order to make sure you geniuses are ALL caught up, we decided to back track and give you all a quick lesson in vitamins & minerals. Today we are discussing water soluble vitamins while last week we talked fat soluble vitamins. Stay tuned in the next coming weeks to learn all about minerals!

Ask our listeners:

1. Recommend a good coffee for Pearl (or send your favorites her way!)
2. Have you ever or do you currently swim? Let us know #swimmingwithSassyandPearl

Let us know how you like these episodes and feel free to leave suggestions for future episodes in the comments!

SUBSCRIBE and LEAVE A REVIEW, we’ll love you forever!!! –> iTunes and Stitcher

Don’t forget to hashtag #AdventuresofSassyandPearl and #NutritionGeniusRadio while you are listening! (more…)

To Salt or Not? (Q&A #20)

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Do you Salt?

Have you heard Sassy & Pearl talk about “salting your food” yet the media tells you to avoid it like the plague? Find out if you should salt or not and how to do so with a real food approach.  Check out how to salt your real food on this short and sweet (but not too sweet) episode of Nutrition Genius Radio.

Check out our NEW and SHORT Q&A podcast on iTunes and Stitcher

If you want your questions answered, send them our way! (more…)

#38 Water Soluble Vitamins

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Vitamin water or water-soluble vitamins?!

Ever feel like you are running on empty? Well that might mean you need more energy and guess what vitamins can help with that! Find out this week how you can get your vitamins in REAL FOOD form and start being as energetic as Sassy & Pearl!

In order to make sure you geniuses are ALL caught up, we decided to back track and give you all a quick lesson in vitamins & minerals. Today we are discussing water soluble vitamins while last week we talked fat soluble vitamins. Stay tuned in the next coming weeks to learn all about minerals!

Let us know how you like these episodes and feel free to leave suggestions for future episodes in the comments!

SUBSCRIBE and LEAVE A REVIEW, we’ll love you forever!!! –> iTunes and Stitcher

Don’t forget to hashtag #AdventuresofSassyandPearl and #NutritionGeniusRadio while you are listening!

Thank You Jilly Bean Pins & L.M.1123 for this week’s 5 star reviews!

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Lemon Rosemary Chicken & Sweet Potatoes

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 Lemon-y Delicious One Pot Meal

Hi Friends!

Ever want a home cooked meal but don’t want to do ALL the work and then ALL the dishes?! Well I hear ya! So this little dish is for you…ALL of you! It’s simple, delicious and one of the best parts?! It’s easy to clean up, yahoo!! (more…)

#37 Fat Soluble Vitamins

IMG_20150117_092106802_HDRFat soluble vitamins and… eggs? What’s the connection?? Eggs contain all the fat soluble vitamins, A D E and K! #eattheyolk

Sometimes we have to backtrack. Today is one of those days. We realized we are always telling you about how important your vitamins and minerals are but we failed to mention the why. So today we are kicking off a series on micronutrients! We’ll start with the fat soluble vitamins then move on to water soluble vitamins, major minerals, minor minerals, and trace minerals. Let us know if you like this kind of information and we can definitely do more podcasts in this format in the future!

SUBSCRIBE and LEAVE A REVIEW, we’ll love you forever!!! –> iTunes and Stitcher

Don’t forget to hashtag #AdventuresofSassyandPearl and #NutritionGeniusRadio while you are listening!

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Bacon Wrapped Meatloaf Muffins

Easy & Delicious Meatloaf Recipe….and BACON!

IMG_3703A little Throwback Thursday with these bacon wrapped meatloaf muffins! These meatloaf muffins are easy to make and DELICIOUS to eat. Best part? Bacon…ok but really the best part is that you can cut up ALL the veggies and sneak them in there without having to hold your nose :-) Well if you are holding your nose while eating veggies then we may need to chat…because veggies are delicious!

I recommend looking for a great source for your beef as well. Grass-fed (and finished) beef is the best kind because not only is it LOADED with nutritients and anti-inflammatory compounds but it also most likely means that the farmer truly cared enough about the animal to make sure it was living a good, happy and health life :-) Check out what Diana Rodger’s ( a past podcast guest) has to say about the sustainability of food and meat!

Check out EatWild.org for farms near you OR go to a local farmers market or farm and start talking to your farmer, if they are proud of their product then they will gladly tell you how they raise their cattle!

Alright, time to get cooking, you can make these without bacon and they are just as tasty and feel free to chop and add any other vegetables that happen to be in your kitchen!

Guess what? This recipe was featured in Albany’s Times Union! Enjoy!

Bacon Wrapped Meatloaf Muffins

Bacon Wrapped Meatloaf Muffins

Ingredients

  • 1 lb. grass-fed ground beef
  • 1 small sweet onion, diced
  • 3 baby bella mushrooms, diced
  • 1 egg yolk
  • 1 Tbsp tomato paste
  • 2 tsp. oregano
  • 2 tsp. garlic
  • 1 tsp paprika
  • 1/2 tsp. salt
  • 1/4 tsp. ground black pepper
  • 12 strips pastured bacon
  • Coconut oil, to grease muffin tin

Instructions

  1. Preheat oven to 400°F
  2. Grease muffin tin with coconut oil to prevent sticking
  3. In a medium bowl, mix ground beef, onion, mushroom, egg, tomato paste, oregano, garlic powder, paprika, salt and pepper
  4. Line each muffin cup with 1 slice of bacon
  5. Fill each muffin cup with 1/12 of meat mixture, press down
  6. Bake for 30 minutes or until each muffin reaches and internal temperature of 160°F
http://teamnutritiongenius.com/2015/04/bacon-wrapped-meatloaf-muffins/

xoxo,

Sassy

#36 All About Olive Oil with Tony Kasandrinos & A Giveaway

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 All About Olive Oil & A Giveaway!

Have you heard the latest news that your Olive Oil might not be Olive Oil after all? What about all the claims that Olive Oil is good for your health?! Check in this week with special guest Tony Kasandrinos from Kasandrinos International to learn all about Olive Oil and it’s health benefits.  Plus if you listen long enough you’ll get a special SURPRISE Giveaway at the end :)

Kasandrinos International is a family owned business, operated by the brother and sister team, Effi and Tony Kasandrinos. Together they import the same Greek organic extra virgin olive oil they grew up on from their fathers village in Greece. The pair is passionate about health, fitness and truly great food.

SUBSCRIBE and LEAVE A REVIEW, we’ll love you forever!!! –> iTunes and Stitcher

Don’t forget to hashtag #AdventuresofSassyandPearl and #NutritionGeniusRadio while you are listening!

A GIVEAWAY FOR YOU!

Win Kasandrinos Olive Oil & Soap

Thank you Tony & Kasandrinos International(more…)

22 Random Acts of Kindness Recap

Saturday was an amazing day! From what I have heard we had people participating in at least seven different states but I’m sure there is more I just haven’t been told about! Here are some of the pictures you guys sent in re-capping the day of good deeds:

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Flowers and a note on a door

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Team Nutrition Genius