Naturally sweet and healthy treat

I hosted a fun Lia Sophia jewelry party the other night. I love hosting parties! They give me a reason to get together with my girlfriends, learn new things, and SHOP.

One of the things I really like to do is come up with great recipe ideas to share. This one was a HIT and the recipe was requested. It's super simple, cuz that's how I roll. If a recipe has more then 10 ingredients then I won't use it. Frankly that's too much work. I love to research recipes that are similar then create my own.

This recipe for No-bake nut butter oat bars is healthy and rich so you really only need a small piece. They are sweetened with honey and spiced up using doTERRA On guard essential oil blend, cinnamon, clove and nutmeg. I used peanut butter, but any nut butter would serve well here. I appreciate the fact they are rich so I'm not tempted to eat the entire pan :-) It came about because my oven is broken and I wanted to make something for my guests to snack on as a refreshment. I didn't want to spend a lot of time, had to be able to use items on hand, couldn't use my oven, and I wanted to incorporate essential oils. Well my friends! This accomplishes all that!

OnGuard essential oil blend has antibacterial, antifungal, antidepressant, and antiseptic properties. It will disinfect any surface and wipeout germs on contact. These germs include the flu, MRSA and many other critters we don't want around. With cold and flu season starting I wanted to provide a decadent treat that would help protect my guests . What better way to do that then with essential oils!

Food provides an opportunity for expression and creativity. With that in mind, please feel free to add to, take away, or change this up to fit your style and taste buds. But don't keep the changes to yourself, share in the comments below what you did so the rest of us can benefit :-)

Are you ready for the recipe? Drum roll please.....


No-bake Nut Butter Oat Bars
Makes about 24 bars

3 cups quick cooking oats
1 cup nut butter, no additives or sweeteners
3/4 cup honey
3-5 drops On guard essential oil blend
1 tbsp cinnamon
1 tsp clove and nutmeg
1/4-1/3 coconut milk, if needed (to help combine everything)

In a small saucepan combine honey and nut butter. Stir to combine. When nut butter and honey are warm and melty (but not too hot) add essential oil. Stir to blend.

In a medium size bowl combine oats and spices. Stir in honey/nut butter mix. Stir with a wooden spoon until all the oats are incorporated and covered.

If needed, use coconut or almond milk to thin it out a bit. The honey nut butter mix thickens as it cools. The milk helps so you can incorporate everything easier.

When everything is mixed well, pour into a 8 1/2 x 11 pan. Refrigerate for atleast 2 hours before serving.

Again these are rich. Cut them into 24 squares and enjoy!

Add ins: try adding dark chocolate chips, dried fruit, or coconut flakes for some yummy texture!


To contact me for a free health history consultation to discover how I can help you improve your health email me at holisticallyhealthy14@gmail.com!

Seasonal transitions

Fall is a time of transition for me. It's a time of renewal. I think this is because school is back in, the crispness in the air, the change in the brightness of the sun, football starts, and I'm sure many more things.

As fall is upon us I have been reflecting on what my purpose in life is and what I want to gain from it. How does God want me to use all this knowledge that He has given me?

Then came the questions yesterday: Who am I? Where am I going? How am I going to get there?

Paths are laid out differently for each of us. My life has turned out much differently then I expected it to. I always pictured my family with 6 kids, a big house....instead I have 1 awesome daughter and a not so big home. Still I have chosen to accept my life as it is now. My career is different then I had planned too. I always wanted to be a teacher. I wanted to teach junior high...I know I must be crazy! Instead I'm a registered nurse, personal trainer, holistic health coach and essential oil expert. Not quite the same, but I still get to teach.

During my medication yesterday I pondered on what God wanted me to do with all my knowledge. What does He want me to build with this?
Again the questions came up: Who am I? Where am I going? How am I going to get there?

I didn't receive a concrete answer, just peace that what I'm doing right now is perfect and just right. My business is growing at a steady rate, just right for me. I am receiving guidance on who to reach and how.

I share this because I want you to see and understand that life isn't perfect. Life doesn't always turn out how we expect it too. At the same time there is constancy in all things. We all have something we can hold on to: our FAITH. That is how I stay afloat during times of uncertainty.
I depend on the knowledge I have of holistic health and sustainable exercise to help me feel grounded, along with my faith.

I feel blessed to share this with others. To schedule your own health history consultation and to see how I can help you achieve balance, check out my website rhendrickson.healthcoach.integrativenutrition.com

Thanks for reading! Health, love and light!

My thinking has been reset

So my birthday is next Saturday!! Woot! bring on the celebrations!! Normally I am looking forward to an awesome cake or sweet treat. This year though I am looking forward to spending time playing and having fun with my friends. One of the best things that has happened after my 21 days no sugar sweets challenge is I no longer crave them!

There is plenty of research that shows SUGAR is addictive and just as hard of a habit to break as any other substance. The first few days weren't too bad. But after about 7 days the headaches and withdrawals started. I didn't quit though, I pushed through. After about day 10 I saw light at the end of my headache tunnel! My head cleared up, my moods stabilized and POOF the cravings subsided.

Here's a few things I'm noticing. When I start to have sweet treat cravings (especially chocolate) I realize I am either dehydrated, low on the fat intake, or craving a rich experience with another person (like a fun night out or just some fun period). I realized this the other day when I was craving a piece of chocolate, when in reality I was needing to vent some frustrations with my hubby. After about 10-15 minutes of venting (maybe less) my craving was completely gone!

As a health coach I teach about primary foods and relationships are one of them. If we are lacking in relationship connection our body will communicate with cravings. Mine is sweet treat cravings. So, instead of giving in to the craving I will connect with someone, either an adult or a kid. The craving is then gone and I can move on. If the craving continues I will drink some water, have a piece of fruit, or a spoonful of either peanut butter or coconut oil.

Long story short, for the birthday celebration I have specifically said to the hubby no birthday cake or treats! I am looking forward to the focus being on fun, friends, and family! A lot has gone into this transition and it hasn't happened all at once. I share this to hopefully empower someone else to make a positive change in their life!

What positive changes are you making in your life? How are you accomplishing those? What changes are you noticing? What challenges?

To learn more about how I can help you in your positive changes please contact me at 801-518-2964 or holisticallyhealthy14@gmail.com....or comment on this post :) I look forward to hearing your comments!

Big results, small changes

I completed a 21 day no sweets challenge and ended it with smores while we were camping. They were delicious! However the next day....complete disaster! We arrived home from camping and I had a complete meltdown. I was out of control! All of my frustrations and let downs over the past few months exploded out of my mouth. My wise 6 year old realized what had happened the day before said, "Mom you have had way too much sugar." I smiled at her, and then at my husband, and stated, "She's right." And then came more tears...because all i want to be is normal.

What I have realized is I'm my normal. And that includes a couple food intolerance's, hormone imbalance, and a difficult time getting pregnant. Do these make me less important or beautiful? No. And this is hard to accept. I get frustrated because I see people who get pregnant on "accident" and we are spending hundreds of $$$ to get our baby (and spent a pretty penny getting our beautiful 6 year old here). At the same time I try to be loving and accepting and not bitter.

Each situation is different and each person handles their situation differently. Each person grieves differently. It sounds weird to me to say I am grieving over this situation but that's what happens when things don't turn out the way you expect them to.

So, how am I accepting this situation? I focus on my blessings. Here's a list of the first 10 things I can think of that I'm grateful for:
1. My physical strength
2. My spiritual strength and belief in God.
3. My friends and sisters
4. My wonderful husband who is SO patient
5. My beautiful daughter.
6. The beautiful children in my life
7. The opportunity I have to serve others through health, fitness, health coaching, nutrition, spirituality
8. My parents
9. Good food
10. The ability I have to be physically active.

There are so many things in life to be grateful for, even in the darkest of times.

To learn more about how you can gain balance and light in your times of darkness, email me at holisticallyhealthy14@gmail.com or call me at 801-518-2964 to schedule a free health consultation!

10 days into My 30 Days No Treats challenge

Today is day 10 of my 30 days no treats challenge. I'm starting to feel better and more clear headed. The cravings are still there but I"m not giving up.

What foods am I eating to deal with the cravings? I eat fruit instead of sweet, especially frozen fruit like bananas. The combination of cold and sweet really kicks the cravings in the butt! I am also using peanut butter as a fat. Peanut butter has always been a favorite of mine and I"m glad I can have it :) And lastly, lots of WATER! I find if I'm dehydrated i crave more sweets. In order to combat them and overcome them I drink lots of water. I feel so much better being well hydrated and am enjoying the accomplishment of keeping this commitment to myself.

How is exercise helping? Being physically active gives natural endorphin's. The feel good after a workout reminds me why I take care of myself inside and out. I would rather feel good being tone and strong with good cardiovascular endurance then cave into a treat. Plus being physically strong I can be physically active with my family and friends.

My relationship are changing too. I would rather connect with people through activity then food. That was one of my intentions when I started this challenge. I was getting tired of connecting with people through food engagements. I find the connection more satisfying and fulfilling when I"m not stuffing my face but focusing on the beautiful face across the table or next to me!

The 30 day no treats challenge ends the day before my 37th birthday. I have told my friends and spouse I want to have a party without cake or treats. I want to have fun games and activities! I enjoy connecting with people through fun not food because I can focus on the person I am communicating with, not the food on my plate.

How can you change your eating to deepen your connection with yourself or others? Please post your comments below! I look forward to hearing your ideas and experiences :)

Half way through IIN's Health coach program and I've learned so much!

I have been reflecting the past couple days on how much I've learned the past 6 months and the transformations that have happened. Here's what I've learned:

1. I would rather avoid sugar treats then indulge and deal with the metabolic consequences later. When I eat a sugar breakfast then I crave unhealthy foods all day. What does this do to my confidence? Destruction. All I want the rest of the day is junk- cookies, cake, ice cream, etc. I feel like a failure because the cravings are sometimes so strong that it's easier to cave into them rather then avoid them. I feel like a metabolic mess.
On the flip side, when I eat a breakfast, or meal, that is balanced with protein, a fruit, fat, and carbs my cravings are minimal. I eat foods that make me happy, help me have a clear head and sustain my energy. I don't have abdominal bloat or gas. I am a happy lady!
So, What do I eat to maintain balance? Veggies, starchy carbs (sweet potatoes, white potatoes, carrots), minimal fruits (bananas are on my no-no list), minimal grains (oats, rice or corn tortilla chips maybe 5 times a week depending on my activity level), fat (coconut oil, nut butter, olive oil), limited dairy (yogurt as a sour cream substitute and cheese for nachos) and protein (chicken, fish, eggs, beef). Oh and PLENTY of water! Dehydration will lead to increased cravings for carbohydrates and sugar because your body uses hunger to get your attention. So when you find yourself hungry shortly after a meal, drink water! I will bet money your hunger will go away. If it comes back drink more water. And if your still hungry, eat some veggies with water content (cucumbers, peppers, carrots, etc) this usually will do the trick. Or have some protein to help balance your blood sugar. The best thing you can do in this situation is AVOID SUGAR, it will only make you more hungry and make the situation worse for you.
What nutrition outline does this sound like? Paleo. I unintentionally have found this works best for me. However I am not strict with it. I allow myself flexibility because being strictly committed to one way of eating is stressful and leads to mind games with myself.

2. I am no longer using "adrenal fatigue" as an excuse to avoid physical activity. I reached out of my comfort zone and started exercising again. Ya I was doing yoga, some strength work, and minimal cardio (I was counting work as my cardio haha). However a few weeks ago I made a goal of 30 minutes of cardio 3 times each week, no matter what (unless I'm deathly ill or dead of course). So far so good! What's the result? Confidence, body composition changes, decreased cravings, balanced blood sugar, increased stamina, more energy, increased sexual energy and I'm more intune with my appetite. Cool huh? I have always known exercise is awesome, but most of these results I didn't expect; especially the balanced blood sugar and decreased cravings.
So what is my exercise routine? 3 days cardio (walk/jog intervals with a 3-5 minute warm up and 3-5 minute cool down, 2-3 strength workouts (usually on the days I do cardio cuz who wants to split them up), and 1-2 yoga workouts a week (you tube is awesome for these, I like yogadownload.com's channel). Balance is key here. Plenty of sleep is a must as well.

3. I have realized what my clients, friends, coworkers, acquaintances and patients really want. An example. They want an example of health, strength, and fitness. I am in a position to be that for those who are ready to be receptive to the message.

4. While I can be a beacon of health and fitness, I have had to realize this is my journey. Others can gain insight and inspiration from my experiences, however it's not my responsibility to carry them. If I carry their burden it only makes me heavier and doesn't help them at all. So, I am embracing my journey and letting the path unfold in front of me. Am I scared? Yes. However I have a confidence that is growing every day. I have a testimony and faith in God. He is so merciful and supportive. When I am unsure of the next step or where to go I ask Him. No question is too silly or weird. I ask him from time to time what to eat or how to exercise to best support my body; He ALWAYS answers.

Balance in all areas of life (career, physical health, relationships, and spirituality) is so important. Re-evaluation from time to time of where you are in these areas is so healing and provides insight to where you should go next.

For more information on how you can find balance and healing in a holistic way, please contact me for a free health history consultation and to find out more about my 6 month program!
Email me: holisticallyhealthy14@gmail.com

Thinking of trying Paleo again

I feel so much better without grains.... Or already in moderation. So I guess it's not that I want to eat Paleo but rather limit my grains and dairy and sweet treats. Last night I went to a wedding reception and ate ice cream. Today I'm craving sweets. So how am I combatting it? Eating let's of veggies. Yes I had 1 pancake with peanut butter and strawberries after eating my spinach, chicken, brown rice with pesto. I had maybe 2 pieces of Maycee's peaches. But I really do feel better and more energetic. I feel better with limited dairy, not as gassy.

So I guess it's not Paleo I'm reaching for. It's balance. Balance in my food groups and enjoying more veggies. Not writing about when to eat starches and when to not. When to eat fruit and when to not. Worrying more about my fullness cues and honoring my hunger and body. My body is so forgiving and I'm so grateful to have it.

I've also started exercising more and feel better then I have in months! The only frustrating thing is my appetite has increased. So I'm learning how to adapt.

I had a revelation the other day, so here it is. This experience is mine. If others want to join that's fine but I'm not going to make a special effort to bring others along. This is my experience to heal and move forward. I don't know when we will have another child and I don't want to carry this extra weight while waiting. I am ready to move forward and let go. Baby will come when baby is ready. In the mean time I am living my life and letting go of guilt and baggage. I would love to be pregnant but I'm not and I'm tired of looking like I am. I am ready to have a body that I'm proud of. That is tone and strong. That shows other women that yes you can have a strong tube body even after having children.

I want to be an example of holistic health inside and out. Fitness is one way I do that.

I am excited to move into this new space with power and grace!!