Physical Therapy vs. Wellness Care and Body Work

What is Physical Therapy (PT)?

Traditional physical therapy is utilized to help clients with functional limitations who show a medical necessity for intervention by a licensed Physical Therapist to help facilitate change and improvements in the body. This may include combination of manual (hands-on) and exercise techniques to help individuals return to more optimal function and then progress independently with a Home Exercise Program, but is limited to therapy that only directly targets your symptom-area.

What is Wellness Care and Body Work?

At Let the Good In, Peter has shifted away from a traditional PT approach alone, so that he can work with your whole body and not be limited to only treating the symptom-area as allowed through insurance-based physical therapy. This will provide you with the best of both worlds, and help you to continue improving beyond your time in therapy.

Let the Good In’s philosophy of “feeling your best starts from within” embodies this shift, and provides treatment and services that empowers you to create your own “wellness.”  

Peter’s hands-on treatment sessions usually last about 1 hour and are typically scheduled 2-4 weeks apart to give your body time to fully integrate the changes from each session. You will achieve more value from each session this way and be more prepared to make more changes at the next session.   

Sarah’s nutritional, herbal and holistic wellness lifestyle consulting and support services are also available to support you.

Understanding Sports Exercise Enhancement Therapy

Did you know that specialized body work can support and improve athletic performance?

A integration of Visceral Manipulation and Physical Therapy principles combined with functional movement through yoga philosophy and exercise physiology provides a superior skill set to help amateur through professional athletes at any age. Peter’s manual therapy allows him to help athletes return from injuries faster and often achieve a higher level of performance than before their injury.

Peter is also an avid and experienced athlete, having competed in many sports at the state and national levels, including achieving All American swimmer status, and brings an athlete’s perspective to your therapy sessions.

Unlike most therapists, his work with clients is not limited to the clinic. Peter will get out into the field with you to ensure you gain the most from your therapy sessions and not return to older, dysfunctional habits that led to your symptoms or are inhibiting your progress.

This includes but is not limited to: working at the driving range with golfers, training on trails with mountain bike riders, running/walking on any terrain with distance hikers and runners and getting into the water with swimmers.

He has also helped people start learning new sports and fitness programs by targeting their technique helping prevent injury and achieve of training goals more quickly. For the yoga and general fitness community, Peter can offer helpful form modifications and fine-tuning as well as yoga sequences, stretching and exercise regimens to safely and effectively improve your strength, flexibility and mobility. This can be designed to support recovery and rehabilitation from injury, as well as performance enhancement.

What is Visceral Manipulation?

Visceral Manipulation therapy is a gentle hands-on approach that helps your body restore motion to areas of pain and compensation. It targets your body’s own healing abilities instead of forcing changes that could cause your body more irritation. As these restrictions begin to improve, areas of your body begin to relax, and health begins to return to your tissues. 

This type of manual therapy based on the work of Jean Pierre Barral, a Doctor of Osteopathy and Physical Therapist in France. Through decades of research and clinical study, he has developed these Manual Techniques to address adhesions and lack of motion inside the body that create pain, symptoms and disease.

The term “disease” translates literally to tell us that when the body is not healthy, there is “dis-ease” — or lack of freedom for the body and its tissues to move and function in harmony. Manual therapy, as a means to help change these areas of tension, has been part of health care for thousands of years, long before modern surgery and medications became available. Dr. Barral has brought together an exceptional anatomical knowledge with extensive clinical experience to develop a better and more precise form of manual therapy, now called “Visceral Manipulation”.

Think about how pain causes you to move a certain body part (or parts) less. From the simplest motions of breathing, to the more complex movements involved in playing sports, the internal part of your body is required to move freely. Without this freedom, your body will compensate and tighten to prevent damage. As tensions increase in number or over a period of time, your body becomes less able to remain healthy without increased effort or restriction of motion, diminishing your health prematurely.

These changes are all too familiar to most of us, in ourselves or friends and family members. With time, these symptoms begin to further manifest or intensify if not addressed.

Visceral Manipulation targets your body’s own healing abilities instead of forcing changes that could cause your body more irritation. As the compensations and motions begin to improve, areas of your body begin to loosen, and health begins to return to your tissues. A person is a “whole organism” made up of many systems. Treating this whole organism requires an approach that integrates all the tissues of the body.

For example: consider back pain. Visceral Manipulation will help address the root cause of your back pain, allowing your nervous system to stop telling your muscles to tighten, thus limiting your spine’s motion and increasing tightness and pain. This allows your trunk to move more easily, which in turn improves digestion and ease of breathing. With improved breathing and blood flow throughout your body, a better level of health and less back pain can be achieved.

Medicinal Herbal Tea (Tisane) for Digestion

This particular tea (technically a "tisane," the technical term for 'tea' that is only herb-based and doesn't actually include proper tea leaves) is one of my favorites at the moment to help assuage upper GI distress like heartburn or GERD, general indigestion or a nervous tummy. It's a specific blend of herbs and roots (sourced in bulk from Fettle Botanic in Portland): slippery elm, licorice, ginger, lemongrass, marshmallow Root, oatstraw, plantain and skullcap.

DIY Medicinal Herbal Tea for Digestion

The general rules of medicinal tea-making applied: boil water, let cool down a few degrees (to 200 F or so), pour into a quart jar, add six* tablespoons of the herbal blend, close with a lid and let sit on the counter for 12-18* hours. Strain (see video below) with a fine metal sieve and/or a cheesecloth or nut milk bag, and store in a clean jar in the fridge, drinking as needed prophylactically or as a soothing remedy.[video width="1920" height="1080" mp4="http://letthegoodin.com/wp-content/uploads/2017/08/20170824_162209.mp4"][/video]*The total amount of tea to use and how long to let it steep varies from one tea/tisane to another, depending on ingredients.

Four Key DIY Habits to Boost Oral Health + Care

Brushing, flossing* and regular dental cleanings may be the three primary cornerstones of good dental health practices -- but there's more you can do to make your mouth even happier. To improve or maintain a healthy mouth -- from fresher breath and healthy oral bacteria to potentially reducing issues like cavities and gingivitis -- consider these oral health practices (we are not affiliated with any brands mentioned below -- they are just products we personally and professionally know, use and trust):

• Tongue scraping. This is a standard Ayurvedic practice that involves using a tool to gently scrape along the surface of the tongue, back to front, seven to 14 times. It's best done first thing in the morning. Tongue scraping can help eliminate buildup that naturally accumulates on the surface of the tongue. The outermost layer of the top of the tongue is made up of protective dead cells, known as keratin, which can build up and cause issues. Here is a basic tongue scraper available on Amazon.

• Oil pulling. This is another standard Ayurvedic practice with great potential to support optimal oral health. It simply involves taking a small amount of a certain oil and swishing it around in your mouth (for as little as a minute or two, but doing it longer can potentially offer better results). It can be easier to start with a small amount of oil -- even just half a teaspoon -- and work your way up to a little bit more. As you swish, the volume will increase in your mouth as it combines with saliva. Sesame and sunflower oils are two traditional oil options, alone or as a blend, as is coconut oil (a personal favorite). Remember to not swallow whatever oil you use, and to spit it out in the toilet or garbage, and not in a sink (as pure oil down the drain can cause plumbing issues). Once done swishing, rinse your mouth with warm water. For a truly Ayurvedic approach, the best oil for you to use is dependent on your unique constitution, or dosha. In general, though, unrefined virgin coconut oil is a preferred and readily accessible go-to. Dr. Bronners and Nutiva are two great organic brands, as is 365 Whole Foods organic. There are also blended products available. I've tried and liked the pulling oil made by GuruNanda, but recently have been using and really loving the brand Magic Mouth. The base of Magic Mouth is coconut oil, but it also includes a few other (food-grade, antibacterial, anti-inflammatory, and so on) ingredients that support oral health: xylitol**, diatomaceous earth, neem, peppermint oil and tea tree oil. The oil has a cool feeling in the mouth because of the light mintiness, which can help make the oil pulling experience a little more pleasant especially for newbies. I've actually noticed a change overall since starting to use this product a few weeks ago, after not oil pulling for a while.

• Mouthwash. Conceptually, this isn't anything new. But I bring it up because if you like or want to use mouthwash, be sure to take a close look at the ingredients list. Many mouthwashes contain alcohol, which is intended to help kill bacteria and act as a carrier for certain other ingredients. But alcohol-containing mouthwashes have also been shown to carry risks that may outweigh the benefits for many -- including dry mouth, corroding of composites, and an increased risk of developing ulcers as well as mouth / throat cancer. The good news is many alcohol-free mouthwashes are readily available today. We have been using and like the options made by Desert Essence.

• Oral health probiotics. Probiotics play a vital role in our gut health, which in turn directly impacts the health of our whole body. And, no matter how you ingest probiotics -- through supplements, drinks or fermented food -- they can have a systemic effect. You may know about certain probiotic supplements that are designed and formulated to be digested specifically in the intestine. In a similar vein, there are also chewable probiotics geared toward oral health, as well as that of the ears and sinuses. Some dentists seem to be getting on the oral probiotic bandwagon, particularly for products that include good bacteria specific to oral (vs. intestinal) health. Several strains of probiotics in particular, s. salivarius K12 and s. salivarius M18 ("s." = streptococcus), have clinically shown to be protective of the teeth and gums, and also support ear, sinus, and throat health. NatureWise is one brand offering an oral-health-centric probiotic containing these probiotic strains.

Turning these practices into a doable routine might look like starting your day with a gentle tongue scraping followed by oil pulling, and then brushing your teeth. Before bed, brush your teeth again, floss and take an oral health probiotic. Mouthwash can be utilized after either brushing, eating or whenever desired.As always, we encourage you to do your own research, and advocate yourself when speaking with your healthcare providers (dentists included!). Don't be afraid to push for more information when you need it. Have any questions? Send us an email.*It's worth noting that flossing came under debate recently, with some dentists and dental experts questioning its effectiveness in cavity prevention and gum health. While I am not a scientist researching this in a clinical setting, human experience tells me that flossing every day removes visible (and even smaller) food particles that brushing alone doesn't dislodge. Seems like a fairly rational, no-brainer conclusion to assume that removing these things from between your teeth on a daily basis is helpful in preventing bad bacteria and plaque from developing and impacting breath, cavities and gum health.**There has been a lot of debate on the long-term safety of regularly ingesting xylitol, or other sugar alcohols, in any substantial volume. While digestion does begin in the mouth with saliva, the oral health benefits of xylitol seem to outweigh potential risk of the ingredient. So, it appears to have worthwhile value within an oil pulling regimen. As far as food consumption of xylitol, that warrants a separate discussion (coming soon!) -- but in short, we choose to avoid consumption of xylitol or other sugar alcohols.

Additional Resources

The following links feature a range of published data and opinions related to the oral health practices outlined above (ranging from positive to neutral to negative -- need to investigate and understand all sides of an argument!):American Academy of Oral & Maxillofacial Pathology (AAOMP). Hairy/Coated Tongue. AAOMP website. http://www.aaomp.bizland.com/public/hairy-tongue.php. Accessed April 27, 2017.American Dental Association (ADA). Science in the News: The Practice of Oil Pulling. ADA website. Published May 14, 2014. Accessed April 27, 2017: http://www.ada.org/en/science-research/science-in-the-news/the-practice-of-oil-pulling.Asokan S, Rathan J, Muthu MS, et al. Effect of oil pulling on Streptococcus mutans count in plaque and saliva using Dentocult SM Strip mutans test: A randomized, controlled, triple-blind study. J Indian Soc Pedod Prev Dent. 2008;26:12-7.Go Ask Alice Team. Alcohol in mouthwash -- Does it cause cancer? Columbia University, Go Ask Alice. Accessed April 27, 2017: http://goaskalice.columbia.edu/answered-questions/alcohol-mouthwash-%E2%80%94-does-it-cause-cancer.Gutkowski S. An in-depth view of oral probiotics. Dentistry IQ website. Published May 2012. Accessed April 27, 2017: http://www.dentistryiq.com/articles/2012/05/gutkowski-probiotics.html.Nagelberg, RH. Oral Probiotics. Dental Economics website. Accessed April 27, 2017: http://www.dentaleconomics.com/articles/print/volume-102/issue-10/practice/oral-probiotics.html.Nayak PA, Nayak UA, Khandelwal V. The effect of xylitol on dental caries and oral flora. Clin Cosmet Investig Dent. 2014; 6: 89–94. Published online 2014 Nov 10. doi: 10.2147/CCIDE.S55761Ozer S,  Tunc E, Tuloglu N, et al. Solubility of Two Resin Composites in Different Mouthrinses. BioMed Research International. 2014; 580675: 4. Published April 7, 2014. doi: 10.1155/2014/580675.Patel S. The Benefits of Tongue Scraping. Chopra website. Accessed April 27, 2017: http://www.chopra.com/articles/the-benefits-of-tongue-scraping.

Peedikayil FC, Sreenivasan P, Narayanan A. Effect of coconut oil in plaque related gingivitis -- A preliminary report. Niger Med J. 2015 Mar-Apr; 56(2): 143–147. doi: 10.4103/0300-1652.153406.

Wescombe PA, Hale JDF, Heng NCK, et al. Developing Oral Probiotics from Streptococcus salivarius. Future Microbiol. 2012;7(12):1355-1371. Published online: http://www.medscape.com/viewarticle/777316_4. Accessed April 27, 2017.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Spring Salad Platter

This is a beautiful, nutritious and delicious spring salad platter that could easily be tossed together in a large bowl instead. Rather than a proper recipe, consider this inspiration via approximations as I didn't measure ingredients very specifically. But they all worked so nicely together, I had to share!

• A few small bunches of little gems lettuce

• A few handfuls of sprouted microgreens

• About 4 medium beets peeled, sliced thin (tossed with a little olive oil, laid out on a tin foil-covered baking sheet and roasted about 7 min. per side at 350 degrees)

• About one and a half medium red-fleshed potatoes cooked whole and then sliced thin (or other colorful potato, sweet or otherwise) (covered with cold water in a pot, brought to boil while covered, simmered uncovered until tender to the touch with a fork, cooled in a bowl of cold water)

• 1 can white beans, rinsed and drained

• A handful of calvestrano olives, sliced

• 2 green onions / scallions, thinly sliced

• A few springs of fresh herbs (dill and chives), roughly chopped

I made a secret recipe shared by a dear friend that is a lemony-dijon-caesery blend to be drizzled on top of servings -- but some good olive oil, fresh lemon juice, salt and pepper would be lovely. Or anything you prefer or have on hand, really.

Functional Fitness and Krav Maga

What is "functional fitness"? Functional fitness includes exercise that typically focus on enhancing strength, agility and/or flexibility for purposes beyond simple fitness, but to also help us to better complete everyday or other specific kinds of tasks. A perfect example of functional fitness are various types of martial arts or self-defense.Krav Maga is one such type of functional fitness. Originally developed as a self-defense system for the Israeli Defense Forces and Israeli security forces, Krav Maga classes and trainings are now available around the world for laypeople, at gyms or Krava Maga-specialty studios. (In the Portland, Oregon area, check out Krav Maga Portland.)Ross Cascio, an expert level instructor with Krav Maga Worldwide with more than a decade teaching Krav Maga self-defense, fight, and fitness classes, was generous enough to share the following core Krav Maga movements with accompanying directions. This can all be practiced at home (solo -- no hurting any partners here!) as a means of both exercise and learning useful self-defense approaches. Here's what he had to share:

• Krav Maga Fighting Stance - Stand with your feet just a little further than hip-width apart. If you are right handed, take one step forward with your left foot; if you are left-handed take one step forward with your right foot. Keep a little bend in your knees. Keep your hands open and out in front of your face (palms away). Keep your elbows in and your chin tucked. Practice moving in your stance by always stepping with the foot closest to where you want to go, and pushing with the opposite foot.

• Krav Maga Straight Punch - From your fighting stance rotate your body so that your shoulders and hips turn and your arm drives straight out in front of you. Imagine striking the target with your top two knuckles (pointer and middle finger). Remember; when you punch involve your whole body. If your hips and shoulders aren't turning behind the punch you aren't making the strongest strike possible. Recoil the punch back to the original position in a straight line.

• Krav Maga Hammer Fist - From your fighting stance, rotate your hips and shoulders exactly like you would for a straight punch...instead of making the strike with your knuckles, send the bottom of your closed fist (bottom of your pinky) toward the target, as if you were going to hammer a nail into a board directly in front of you. Recoil your strike directly back to the original hand position in fighting stance.

• Krav Maga Front Kick To The Groin - From your fighting stance, drive your hips and back knee forward, then let your lower leg unfold, with foot flat and your toe pointed forward (not up) as if you were going to cut a person in half, through their groin, with the top of your foot. A flat foot provides the widest striking surface, and offers the best chance of doing damage to the target. Recoil your leg to the back position, and the original fighting stance.

• Krav Maga SPRAWL! - From your fighting stance, bend your knees until your hands can touch the ground. Supporting yourself with your hands, jump your feet back as if getting into a push up position, let your hips drop low to the ground while your head and chest stay up and you look to the ceiling or in front of you, not down. Pop up directly to your fighting stance. A sprawl is used to defend against someone grabbing your legs and lifting you off the ground or tackling you. If you drop your hips fast and explosively when someone tries to grab you around the waist, you can free yourself from the grip and smash that person down to the ground. The movement is similar to a burpee when practiced alone.

• Move around in your fighting stance, do 100 punches, 100 hammer fists, 100 front kicks, and 20 sprawls and you'll get your heart pumping pretty well!

Try it in front of a mirror to get started. Krav Maga is certainly something worth considering in-person instruction for, especially if you are just beginning to explore this and/or want to advance your training. But the above pointers may offer a helpful taste of what to expect with Krav Maga... and if nothing else, may help break up your day and get you moving around your living room or office with some new (and functional) exercise inspiration!

As with any type of fitness regimen, especially when starting something new-to-you, work within your comfort and abilities and always check with a healthcare provider about any concerns or questions.

The Best Barre

Barre is a fun and effective workout style that can accommodate a broad spectrum of fitness levels and experience, and nicely complements other types of exercise. As barre workouts have become so immensely popular, there are now so many classes available, -- especially in more suburban and urban areas -- from regional and national chains / franchises to individually-owned and -designed classes/studios, as well as barre-style classes offered as part of larger gyms. I've taken many classes at a variety of these studios around the country, and for a number of reasons I have come to find barre3 to be my favorite:

• While there is a similar flow to each class, the "routine" differs each time. This keeps the classes fresh and interesting (no boredom!), and perpetually good for your body (no staleness!)!
• The instructors are consistently very good at what they do. Friendly, fun and knowledgeable. Importantly, they are approachable and regularly offer a spectrum of modifications for any given exercise -- to make it easier, adjust for any physical restrictions, or make it more challenging.
• The cues given on alignment and form are very appropriate with both safety and effectiveness of exercise in mind. (This is one particular area where I've had frustrations with several other barre studios -- I've found the approach of some regarding spine, pelvis and core positioning and engagement to be not only uncomfortable, but risky.)
• The overall environment and vibe is really enjoyable. Yes you're there for a tough workout, but that's balanced by a very supportive, friendly an relaxed atmosphere. The emphasis is placed on working within your personal comfort zone, and identifying your own threshold and pushing yourself safely. And the focus is, appropriately, on strength and wellness vs. aesthetics. No talk of "trouble zone" nonsense here (at least not in my experience).
• The studios are comfortable and clean (admittedly a very subjective point, but I love the cork-based floors at barre3 compared to carpeting at some other studios).

The barre3 studio in Southeast Portland is particularly fantastic, from the instructors and staff to the space itself (welcoming, well-appointed and full of natural light).The one real negative is common with pretty much all workout studios, in that it is fairly expensive. So, it's always worth looking into new student discounts, Groupons, package deals and other promotions (sometimes there are additional discounts around holidays). There are also online classes available for a much lower price than in-studio. Barre3 is one studio where I'd recommend in-person classes to just about anyone, even if only one class once in a while to change things up and awaken your body a little bit differently.Save

A Word (or two) on "Yoga Bodies"

With the new year, there's been a onslaught of promotional marketing around various fitness programs and regimens, including many centered around some form of yoga. To that I say, great! The more people that become inspired to practice yoga, the better.However.There is a negative message between the lines of a lot of the language I've seen, and I don't like it: the implication that, in terms of yoga, one must look or be a certain way to "achieve" a "yoga body".Well. There's a not-so-secret secret you should know...Despite all that noise, there is nothing you need to do to get a "yoga body".You already HAVE a yoga body.EVERYBODY has a yoga body. It's the one you're born with.No matter your size; whether you're a seasoned yogi or just testing the waters; your level of fitness or physical abilities; your shape, height, sex, age, etc. etc. -- you have a yoga body.Take a moment, sit quietly, inhale and exhale deeply through your nose if possible, and focus on your breath. Therein lies one of the simple yet profound foundations of yoga (that can become all the more profound and layered the more you do it!). Move into asana if you want to and can (and that too can look like many different things), or focus on other yoga forms. Explore, and keep exploring, and see what feels right for you.Like with anything, progress takes time. But yoga is about the process and the now.Just don't get deterred by what you think yoga "should" look like. Focus on the physicality of yoga from a structural, safety, cuing and health standpoint.Yoga is not about looking a certain way. It does not discriminate. It's a practice and an intention. It's collective and individual. And it's for everyone -- or, at least, anyone who wants it.

Recipe: Lentil-Stuffed Delicata Squash

Fall vegetables abound in gardens and farmers markets alike right now, and at the moment we can't get enough delicata squash. It roasts quickly and unlike other squash with tough skin, you can eat the outside -- no peeling required. Combined with caviar / beluga lentils and brown rice, served alongside steamed greens and avocado, and enhanced with a balsamic vinegar-dijon mustard mixture and seasoning -- delicata squash remains the heart of this meal but is so well-accompanied by the other ingredients. This recipe comes together quickly (especially if you have leftover brown rice at the ready to use, which we happened to have on-hand) and is incredibly satisfying and filling, very delicious and very nutritious.Lentils are a staple in our kitchen, and should be for anyone eating mostly or fully plant-based -- they're full of protein, fiber and important vitamins (i.e., folate, thiamine, vitamin B6) and minerals (i.e., manganese, iron, phosphorus, potassium, copper) and are a versatile component of many warm or cold dishes.This serves 2-4 people, depending on appetites. Also makes for great leftovers!

Lentil-Stuffed Delicata Squash

Serves:

2-4

Ingredients

• 2 delicata squash

• 5 oz greens (a few large handfuls)

• 1/2 cup dry beluga lentils, rinsed

• 1 cup cooked brown rice

• 1 avocado, thinly sliced

• 2 tbsp chia seeds

• 2 tbsp good quality balsamic vinegar (best if aged and a bit thick)

• 2 tbsp dijon mustard

• 4 tbsp olive oil

• sea salt or himalayan salt

• ground pepper

• garlic powder

• cayenne powder

• hot sauce

Instructions

1. Preheat toaster or regular oven to 410 F. Line a baking tray with parchment paper.

2. Wash the squash and pat dry. Cut the very ends off of each, and slice lengthwise down the middle. Place on the parchment paper / baking tray skin-side down.

3. In a small bowl, whisk together balsamic vinegar, dijon mustard and olive oil.

4. Brush the dressing onto the top of each squash (you'll have leftover liquid). Season with a little salt, pepper, garlic and cayenne to taste.

5. Bake the squash for 20-30 min, or until a fork shows it's soft.

6. Cook the lentils in a small pot on your stovetop (typically estimate about 2 cups of water for 1/2 cup of dry lentils, simmered for 20-30 minutes or until the liquid is absorbed and lentils are tender but firm).

7. While the lentils are cooking, steam your greens using your preferred method (i.e., bamboo steamer, metal pot steamer, etc.).

8. Once the lentils are done, add the cooked brown rice and chia seeds into the pot of lentils and stir. Add a few drizzles of leftover dressing to the mixture, along with seasoning, and stir to combine.

9. Plate the squash and scoop the lentil-rice mixture into each to fill. Add steamed greens and avocado to each plate, and top with a drizzle of remaining dressing, salt and pepper to taste and hot sauce to taste.

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Recipe: (Yet Another) Avocado Toast with Hummus, Tomatoes and Not-Goat-"Cheese"

Heidi Ho Organics' live-cultured "ne chèvre" is our new favorite topping/addition to many veggie-full meals. It's very creamy and mildly savory and tangy, not unlike actual goat cheese, and therefore very versatile. Good vegan "cheese" is getting better each year, and Heidi Ho (Portland-based!) products are an excellent option in the mix.Above, it is pictured with sliced green zebra cherry tomatoes, layered over smashed avocado and a good schmear of lemon King Harvest Hummus (also Portland-based) on vegan, gluten-free seeds & grains bread by Little Northern Bakehouse. Topped with plenty of chili flakes, himalayan salt, pepper and garlic. Perfect for breakfast, lunch, dinner, snack time -- take your pick! What you get is a filling, incredibly nutritious and delicious meal or snack (that also happens to be gluten free and vegan).Save

Recipe: Banana Chia Nutella Bread (vegan, gluten free, one-bowl)

Yes, another banana bread recipe. Never gets old!

Recipe: Banana Chia Nutella Bread

Author:

Let the Good In

Prep time:

15 mins

Cook time:

55 mins

Total time:

1 hour 10 mins

Serves:

1 loaf pan

vegan and gluten-free, and made in one bowl!

Ingredients

• 1/4 plus 1/8 cup chia seeds

• 4 small ripe bananas

• 1 tsp pure vanilla extract

• 3 tbsp melted coconut oil

• 1/3 cup coconut or brown sugar

• 4 tbsp maple syrup (depending on sweetness of banana)

• 3.5 tsp baking powder

• 1/2 tsp sea salt

• 3/4 cup unsweetened almond or other nondairy milk

• 1 3/4 cup (140 g) almond meal

• 1 3/4 cup gluten free flour blend (like Bob's Red Mill 1:1)

• 2-3 tbsp vegan, lower-sugar nutella (homemade or made by Justin's or another brand)

Instructions

1. Preheat oven to 350 F.

2. Grease and/or line a loaf pan with parchment paper.

3. Starting at the top of the ingredient list and working your way down (except the nutella), incorporate one at a time in a large mixing bowl. Stir all well, using a whisk as well until almond meal and flour area added.

4. Pour the batter into the prepared baking pan, and spread out evenly with a spatula. Use a spoon to add small dollops of the nutella over the top, and spread over or swirl around as desired. TIP: You can heat up the nutella slightly over the stovetop to loosen it up before adding it to the batter to make it more easily spreadable.

5. Bake for 55 minutes or until an inserted toothpick comes out clean and the top has firmly set.

6. Let cool in pan for at least 20 minutes before transferring to a cooling rack. Store covered (like on a covered cake stand) or in the fridge. It'll keep for a few days... but good luck making it last that long :)

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Banana bread is an ever-evolving recipe in our kitchen, and here is the latest. It's dense, moist, and not too sweet -- but a little decadent thanks to a (vegan) nutella swirl over the top. I love all the chia seeds in it -- kind of like the banana-chia version of lemon-poppy seed. Give it a try and tell me what you think! Recipe adapted from my last version, which was adapted from this one by Minimalist Baker.SaveSaveSaveSave

Recipe: Marinated Tomato Salad

An abundance of tomatoes from the garden evolved into this salad where tomatoes are the star of the show, kind of like summer on a plate now that some lovely coolness has already set in with September.The basic marinated tomato salad recipe: Chopped tomatoes with cucumbers, garbanzo beans, kalamata olives and shallots, tossed in a dijon vinaigrette (mustard, garlic, apple cider vinegar, olive oil, salt, pepper). Marinated in the fridge overnight and then topped with a little salt, lots of pepper and chili flakes and some fresh basil just before eating.Get in all of the refreshing summery veggies as long as they're available!Save

Have a cold? Try this at-home DIY home remedy!

Stuffy nose/sinuses, sore/tickly throat, cough? That's  me right now -- I so rarely get sick, knock on wood, but just got hit with a summer cold. Love and recommend this tried-and-true concoction -- "Congestion Comfort" -- to help kick a cold and ease symptoms.Simply brew a soothing tea in hot water according to directions (try Throat Comfort or any of the cold variety by Yogi Tea) and add 2-3 tbsp of raw apple cider vinegar (like Braggs), the juice of one organic lemon, 1 tbsp manuka or local honey, 1 dose of echinacea tincture and 1 dose of elderberry tincture (according to dosage on a respective bottle, which can vary in amount). You can buy the tinctures or similar extracts at Whole Foods or your local health food or herbalist/apothecary store, or online.Give it an additional boost by adding slivers of fresh ginger or turmeric root, and/or other immune system-supportive tinctures/extracts. And before bedtime, consider adding a splash of whiskey.Be well!

Recipe: Another Avocado Toast

Between geeking out over the (quality! inexpensive! plant-based! delicious!) food in Portland since moving here earlier this month, the unpacking process and being busy with work -- we've barely cooked at home yet. Highly unlike us! But yesterday, our new toaster oven came in the mail which inspired avocado toast today. Counts as cooking, right?The (general) recipe: Layers of whole grain bread, Kite Hill chive cream cheese (dairy free), avocado, salt, pepper, garlic, heirloom tomato and super spicy green s'hug hit the spot.(I keep seeing some groanings online about avocado toast recently... too trendy, too simple, too overdone, too whatever. To that, I say it is easy, versatile, simple (simple is good!), delicious and super healthy. Just so all around good. Avocado toast forever!)SaveSave

Recipe: Coconut-Chia Lime Berry Popsicles with Dark Chocolate Drizzle

Just in time for Memorial Day weekend and warmer temps: organiccoconut-chia lime berry popsicles with dark chocolate drizzle. Get the recipe below, which includes some tips and tricks to help these delicious and healthy treats come together easily (one bowl for the popsicle mix! how to unstick your popsicles form a mold!). So good, so simple, so refreshing, with a touch of decadence.

Coconut-Chia Lime Berry Popsicles (plus a bonus cacao drizzle recipe)

Serves:

6 regular popsicles

Ingredients

• Popsicles

• 1 can coconut milk (light or regular)

• 3 limes, zested and juiced

• 2 tbsp maple syrup or honey (optional)

• 1/2 tsp vanilla

• 4 tbsp shredded unsweetened coconut

• 1 tbsp chia seeds

• 1/4 - 1/2 c raspberries, gently chopped into halves or quarters

• Dark Chocolate Drizzle (optional)

• 1/4 c cacao powder (unsweetened quality cocoa also works)

• 1/4 c coconut oil (virgin, raw, unrefined), liquid (Note: if your oil is solid, scoop what you need into a small cup or bowl and then dip that into a larger bowl of warm water - or put in a small pot on the stovetop - to get it to liquefy. Once it starts to "melt", remove from heat and stir and it should all become liquid.)

• 1 tbsp maple syrup

• 1 tsp vanilla

Instructions

1. Use a medium/large spouted measuring cup for your mixing bowl (it will make for easier pouring later), and have a small whisk handy. Also have your preferred popsicle mold and sticks clean and ready for use.

2. Add lime zest and juice into your mixing bowl.

3. Add maple syrup or honey and vanilla, and whisk with the lime to combine.

4. Pour in coconut milk and whisk to combine all ingredients.

5. Add shredded coconut and whisk to combine.

6. Whisk in chia seeds, and let the mixture set for a few minutes. It will thicken slightly because of the chia.

7. Pour mixture into your popsicle mold (mine made 5 pops). Don't put any lid or sticks on the pops yet.

8. Place prepared mold in freezer for 20-30 minutes; you want the pops to be a bit slushy/icy -- not yet totally frozen.

9. Remove from freezer and add raspberries to each pop. Doing it at this stage will prevent the fruit from sinking to the bottom of the mold (or top of the popsicle). I used a popsicle stick to push the pieces around in each to try and more evenly distribute.

10. Then add a lid/cover if your mold has one, and popsicle sticks. (If you are just placing in sticks free-form without a lid/cover, wait until the pops are chilled more before adding the sticks so they'll be straighter.)

11. Place back in the freezer and chill at least 6 hours or overnight.

12. If your popsicles are stubborn and won't slide out when you're ready for them, fill a large pot with warm water and submerge the mold all the way to the top (without letting water touch the bottom of the actual popsicle). Do this for about 30 seconds and try again. It may take another 20-30 seconds and then should do the trick.

13. Make the dark chocolate drizzle by whisking all ingredients together in a small bowl until combined and smooth.

14. Enjoy as your popsicles as is! Or, now's the time to drizzle some decadent dark chocolate sauce over them, or dip them right in to coat. The chocolate will harden shortly after touching the pop.

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Recipe: Berry Banana Superfood Sorbet Bowl

In case you missed it on Instagram -- here's a super quick & easy & healthy smoothie "sorbet" bowl to throw together!

•Berry Banana Sorbet•??{Recipe: 1-2 cups mixed frozen berries, 1 small frozen banana, 2-4 tbsp water. Blended till smooth. Topped with fresh strawberries, chia seeds, unsweetened dried coconut flakes, hemp seeds, raw cacao nibs. Full of antioxidants & superfoods!} I looove sorbet -- but am always disappointed in how much added sugar is in store-bought varieties. It seems so completely unnecessary given the natural sweetness of fruit. The fix: blend up any frozen fruit with a little water or other liquid until smooth. That's all! It will be thick (kind of like soft-serve texture), refreshing and delicious. Endless flavor combos and endless toppings too. #letthegoodin . . . . #smoothierecipe #healthyrecipe #plantbased #sorbet #superfoods #nicecream #bananas #berries #antioxidant #plantbased #veganrecipe #iinphoto #healthcoach #foodglooby #eatwellfeelgood #cleaneats #smoothiebowl #fruit #wholefoods #organic #rawfood #yogafood #cacao #coconut #hempseeds #chia #dessert #sweettooth #breakfast

A photo posted by Sarah Coppola (@letthegoodin) on Mar 13, 2016 at 3:25pm PDT

Recipe: One Bowl Banana Bread (vegan + gluten free)

In our house, banana bread is a classic, never-tired, go-to thing to bake. It can be varied in so many ways - made more quick-bread-like or more cake-like / sweeter or lighter / etc. It can take on the traditional loaf shape, or be turned into muffins or a sheet. And it's one of those rare things that can seem particularly decadent while actually being quite healthy. Anything that is both breakfast and dessert-appropriate is a good thing!While I have a couple of tried and true banana bread recipes I've created, I still really love experimenting with it and discovering little nuances based on recipe variations -- and realized last night I had 3 very brown bananas sitting in a basket on the kitchen counter. Add to that a snow storm coming today, it was time to bake!I was looking for simple, healthy and a recipe for which I already had all of the ingredients stocked. And, I wanted to try something new and different. A recipe by Minimalist Baker caught my eye for being one-bowl (doesn't get much easier than that!), vegan and gluten-free -- and included whole oats, which I haven't previously baked into banana bread.The results were awesome! You can get Minimalist Baker's recipe for nutella banana bread by clicking here, and following are the adjustments I made:

• Used Bob's Red Mill 1:1 gluten-free flour blend where the recipe calls for gf flour

• Used gluten-free old fashioned (vs. quick) oats

• Added a tablespoon of chia seeds

• Used 1/2 tbsp vanilla

• Added an extra pinch of salt

• Added a shake or two of ground cinnamon

• Replaced brown sugar with raw cane sugar and 1/2 tbsp molasses

• Used coconut sugar where it was called for

• Omitted nutella and instead added a large handful of chocolate chips (folded into the batter once all other ingredients were combined)