Update..

I know it’s been quiet for a bit…been working on finishing my 2nd masters degree in Nutrition… I am almost done….and now I have been granted early admission to an internship and have an internship supervisor….

So I can officially start setting up my practice…start scheduling appointments (initial apts and follow up apts) beyond school appointments along with the free follow ups for those that helped with school requirements and schedule educational trainings etc …for 2/15/20 and after…

My official date is February 15th and beyond…hence starting now to setting everything up…

So here I go… Time to buckle down…

I still MUST Graduate- struggling a bit and a bit stressed right now…but it will happen..so be patient with me…

-Build hours for license

-Pass CNS exam

-Apply for Maryland State license

-Build practice to a sustainable, growing business…with community and partnerships..

Lots of blood, sweat and tears are in my future…but im so determined…

I’m also determined to get back on here more too once I completely graduate…

So be on the lookout…its coming up.

Thanks for your patience.

With Gratitude
Linnette Johnson, MA
5 Elements Coaching
5elementscoaching.org

Integrative Nutrition Intern

Health & Wellness Coach

Easy Gluten Free Pumpkin Bread Recipe

Still a work in progress– so far I have reached gluten free goal..  working on the soy free aspect … so here’s another try at the gluten free bread aspects– so far the tweaks and kinks are working out… this was really yummy!

20191103_120553-1

Servings 2 loaves

Ingredients

2 cups Pumpkin Puree
3 cups Splenda
1 cup Vegetable Oil
4 Eggs whisked
2/3 cup Water
3 1/3 cups King Arthur gluten free Flour
6 teaspoons Baking Powder
2 teaspoon Cinnamon
1 teaspoon Nutmeg
1 teaspoon Allspice

1 teaspoon Cardamom

3 ½ teaspoons Xanthan Gum

Instructions

Preheat oven to 350 degrees F. Combine Pumpkin, Splenda, Oil, Water, and Eggs in a large mixing bowl and mix well.
Stir to combine Flour, Baking Powder, Cardamom, Cinnamon, Allspice, and Nutmeg in a medium mixing bowl. Gradually add the dry ingredients to the wet ingredients in the large bowl of pumpkin mixture. Use a hand mixer to mix or make sure to stir well so that everything is completely combined.

GENEROUSLY spray two 8×4 nonstick loaf pans with cooking spray. Pour mixture evenly into pans, filling the loaf pan up to 3/4 of the way full. (Do not overfill the pans.)
Bake at 350 degrees for 45 to 55 minutes, or until done. Bread will be done when a toothpick inserted in the center of the bread loaf comes clean

pumpkins

Accountability…

Posting for a reminder- even Nutritionist/Health & Wellness Coaches have to tweak and rework things in their food habits/life….

Okay… The eliminate/reboot (started about a week or so ago) changes to my eating have been eye opening and not easy…

So kudos to those that have food allergies and sensitivities….not that I didn’t think you all were rock stars before…

Since starting… I have realized that a few things I was consuming and have removed were affecting me more than I thought…

See I have PCOS and Hashimoto’s disease (autoimmune diseases)…

I have known with PCOS- low carbs, low glycemic foods, consume anti-inflammatory foods( ie tumeric etc), high fiber and high lean proteins along with avoid processed foods/refined sugars/fried foods…

Then there’s the Hashimoto’s…thankfully above fits this autoimmune disease food requirements with a few extras….
Avoid or eliminate- Gluten/grains (wheat, oats, rice, corn, quinoa etc), soy (soy milk, soy sauce, tofu etc) and whole dairy….ugh…

So currently I’m working on re-lowering my carbs for the PCOS/Hashimoto’s while eliminating gluten/grains…. I have to say I’m starting to feel better…didn’t realize how bad I was feeling due to my fall off the low carbs and now with being almost gluten free…need to read labels better ..sigh… I’m a work in progress with the last part…

Figure if I can continue and get this big hurdle jumped in the next 30-45 days… I’ll start on either the soy or the rest of the dairy components…

Fingers crossed… Hoping flare will settle down now and I’ll feel better enough to start exercising again soon..

Will be posting a gluten free pumpkin bread recipe that was recently attempted soon..

IFM Building a Better Smoothie

Phytonutrient Smoothie Recipes

Brain Smoothie

Makes 1 serving (about 12 ounces)

Ingredients:

1 cup blueberries

½ cup Concord grapes

1 cup dark leafy greens (e.g., arugula, collard, kale, spinach, etc.)

2 to 3 tablespoons extra-virgin olive oil (varieties such as pique, coratina, koroneiki, etc.)

½ to 1 teaspoon turmeric, ground n 1 medium orange, peeled (optional)

Direction:

1. Place all ingredients into a high-powered blender. Pulse blender a few times, then blend until desired consistency is reached.

Cardio Smoothie

Makes 1 serving (about 12 ounces)

Ingredients

2 tablespoons whey powder n 1 cup green tea

½ cup blueberries (or 1 tablespoon blueberry seed nutritional powder)

½ cup raspberries (or 1 tablespoon red raspberry nutritional powder)

4 tablespoons pomegranate juice (or ½ cup fresh seeds)

½ cup watermelon n ½ small beet, cubed (or 2-3 ounces beet juice, or 1 tablespoon beet nutritional powder)

1-2 collard green leaves n Water, for taste and texture n Optional additions: kale, onion, cranberry, unsweetened cocoa powder, or grape seed powder (1 tablespoon)

Directions

1. Place all ingredients into a high-powered blender. Pulse blender a few times, then blend until desired consistency is reached.

Detox (Anti-Cancer) Smoothie

Makes 1 serving (about 12 ounces)

Ingredients

½ cup berries

1-2 tablespoon black raspberry nutritional powder (e.g., Botanic Innovations and other brands)

1 cup dark, leafy greens (e.g., arugula, broccoli leaves, collard greens, kale, watercress, etc.)

2-3 ounces carrot juice n 4 ounces green tea

1 to 2 tablespoons pomegranate juice n 3 ounces tomato juice n Water, for taste and texture

Directions

1. Place all ingredients into a high-powered blender. Pulse blender a few times, then blend until desired consistency is reached.

Inflammation Control Smoothie

Makes 1 serving (about 12 ounces)

Ingredients

½ cup blackberries or black raspberries (or 1 tablespoon black raspberry nutritional powder)

½ cup citrus or tropical fruit (e.g., tangerine, orange, mandarin, papaya, mango, guava, apricot, nectarine, etc.)

1 large collard green leaf n ½-inch knob ginger root, fresh

1 leaves kale, large

½ cup pomegranate seeds (or 2 ounces pomegranate juice)

1-inch knob turmeric root, fresh (or ½ teaspoon ground turmeric)

Water, for taste and texture

Directions

1. Place all ingredients into a high-powered blender. Pulse blender a few times, then blend until desired consistency is reached.

More Here- Building a Better Smoothie

Interesting article

I’ve always thought this and still do as I embark on incorporating a new degree in nutrition. Its also why I enforce with my clients that they know themselves and their availability to do certain things or not…that when I recommend something it’s not set in stone..its just an educated recommendation that may help… ultimately its up to the client to enact what fits…which isn’t going to be everything….

Even though I have time or at least my partner has the time, and we have money, resources along with my knowledge and skills etc….We still can’t meal plan like I recommend people to do for healthy eating, not completely anyways…we still have our issues when it comes to these aspects too…even as an upcoming nutritionist. It’s being human…

I have always thought it takes a special kind of person to successfully plan and prepare healthy food especially when time and resources are limited.

Article link below:

https://www.huffpost.com/entry/budget-cooking-tips-low-income-families_l_5d8a7a9ae4b08f48f4abfa46?fbclid=IwAR3jwobS0Ei4n9MArQVNnLh56arSfv1cDxRE5Mw432EfYh_onihMj0OO3ns