This breakfast wrap is delicious and filling! It is easy to make and uses only one pan so clean up is a sinch too. To make it even better, it is both dairy and gluten-free.
Ingredients
1/2 T Organic Coconut Oil
1 Kontos Gluten-Free Wrap
2 Large Organic Eggs
1/2 T Myoko's Scallion Vegan Cream Cheese
One Handful of Micro Greens
(Optional: avocado, peppers, or other veggies.)
Directions
1. Melt the coconut oil in a skillet.
2. Fry the wrap until it is brown on both sides
3. Remove the wrap from the pan and fold it like a burrito (It will be harder to shape later since it gets more crisp as it cools.)
4. Scramble the eggs in the skillet.
5. Spread the cream cheese on the wrap.
6. Add the eggs and microgreens to the wrap. Enjoy!
*I found the wraps at Family Foods in Warrenville, and the Miyoko's at Whole Foods.
Sometimes we make things too complicated. There are all kinds of elaborate programs on the market telling you how to get in great shape. But what if I told you that the foundation to being fit and strong was so easy a baby could do it? It would be hard to believe, but it's true. And babies everywhere are doing it!
I am talking about doing basic functional movements modeled after babies and how they move, organize movement patterns, and learn to stabilize. Since we do not have to teach babies how to move - lift their head, rollover, or crawl - we typically don’t think about all that goes into these developments.
If we look closely, however, there is much that we can learn from the amazing process these little ones go through as they develop their ability to move.
“The functional progression is a movement sequence that mimics the way babies naturally develop movement patterns - from the ground up, from the core outward. When practiced daily, the Functional Progression rehabilitates compromised core muscles (such as happens with pregnancy) and strengthens your core to move the way it was designed to move.” Erica Boland DC
A Developing Baby
As the central nervous system matures infants gain more and more control over their movements. They are able to control their posture and move in more intentional ways. This generally happens automatically, with each new movement building off the last in a specific developmental sequence.
The baby’s bones, muscles, and soft tissue are maturing simultaneously. Together this allows the baby to develop automatic motor patterns and gain structural stability. Proper development in these areas is the foundation of healthy, efficient movement.
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Most new parents take great joy in their baby’s accomplishments. Each new milestone is marked with joy and excitement - baby’s first smile, first words, first steps. While it’s great to celebrate these achievements, it is important to allow your baby to develop at their own pace without interference.
Often well-intentioned parents try to encourage their babies to reach these milestones before they are ready or put their babies in positions prematurely. This can interfere with the child’s natural development and is actually counterproductive to their learning. While some parents are competitive with their child’s development, most parents simply are not consciously aware of what they are doing.
Let’s take a look at a baby’s natural development and some of the ways we tend to undermine it!
Natural Development
Babies learn to move best by simply having the opportunity to move on their own. While they need plenty of time in mama’s lap (and daddy’s, grandma’s, grandpa’s, etc.), they also need plenty of time to explore movement in a safe environment on their own. You can still interact and be with them during these times, but they should have autonomy over their body.
According to Lindsay Mumma DC, “Children need to get a sense of how their bodies function in a gravity environment. This helps them coordinate and activate muscles in the proper sequence to initiate complex movements.” We can not do this for the baby, it simply takes time!
Babies will not learn how to do movements properly if we interfere in this process. Babies simply must learn these movements on their own to develop properly and learn to move in the most efficient manner.
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There are many nutrients that your body needs to function at an optimal level. Many of these nutrients get a lot of attention - everyone has heard about vitamin C! But we rarely talk about some other nutrients even though they are vital to your health.
Three of the lesser-known nutrients are Iodine, Choline, and Selenium. Let’s take a look at these nutrients and the important role they play in your health.
Iodine
Iodine is crucial for many systems in your body. It significantly impacts the body’s hormonal systems such as the thyroid and adrenal glands. Iodine is important in balancing the forms of estrogen in a woman's body. It is especially important for women while they are pregnant or breasfeeding. Nearly every tissue in the body needs this nutrient including the breast, prostate, ovaries, brain, stomach, and pancreas. It is an antioxidant, an antiviral, and can help reduce the toxic metal burden from your system.
It is thought that over 70% of the population does not get an adequate amount of iodine. More research is needed to explore how much iodine is needed for optimal health. Since the current recommended daily allowance was only designed to prevent goiters, the dose needed for optimal health is much higher (probably between 5-15mg).
Iodine is a fairly rare mineral and can be difficult to find in a good food source. Adequate amounts are not found in land-based food. In addition, there are many things that compete with iodine for absorption in the body. Things such as fluorine, bromine, and chlorine are considered antagonists that keep us from absorbing this vital nutrient. For this reason, it may be important to consider a good quality supplement.
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Looking for a yummy Valentine's Day treat??? Try making these coconut fat bombs! They are a delicious not sweet treat without all of the sugar and processed ingredients in most boxed chocolates! My sister introduced me to them years ago, and I just love them!
Ingredients:
***This Recipe was adapted from the RESTART Cookbook by Jeni Hall, NTP
2½ c. unsweetened shredded coconut
1 t. vanilla
⅛ t. cinnamon
1 pinch of nutmeg
½ c. coconut oil (melted)
2 T. cocoa powder (optional)
Almonds, Walnuts, or other nuts of choice
Directions:
- Simply blend the unsweetened shredded coconut in a food processor with the vanilla, cinnamon, and nutmeg.
- When it starts to form a butter, pour in the melted coconut oil. Continue to blend until smooth!
- Pour half of the mixture into silicone mini muffin molds or heart-shaped molds.
- Mix 2 tbsp cocoa powder to the other half (if you want to make the chocolate version).
- Pour the chocolate mixture into the molds.
- If you choose, add a nut of your choice to each fat bomb for some additional crunch.
- Throw them in the fridge and they harden right up!
- Enjoy!
I hope that you will be intentional about taking care of yourself this Valentine’s Day! Whether you love the holiday or not, take some time to think about how you can show yourself some extra care. This may be something little or something big (getting a massage, curling up by the fire, making a healthy meal, spending time with a friend, etc.) Decide on a couple of things you can do to show yourself kindness and make the holiday enjoyable.
Dr. Jamie
