Healthy Chocolate Recipe

 

I know you probably like chocolate as much as I do. So I made you a simple recipe so you can make your chocolate and eat it too… every day!

This chocolate recipe is loaded with healthy fats so you don’t need to add much sweetener to be satisfied. It’s the perfect afternoon snack or after dinner treat!

Click here to watch the video and learn how to make your own chocolate in under 5 minutes (plus an hour or so in the freezer!

Guilt-Free Homemade Chocolate

Makes 6-8 pieces

1/4 cup organic, cold pressed, unrefined, raw coconut oil
1/4 cup organic coconut butter
1/4 cup almond, peanut or sunflower seed butter
1/4 cup raw cacao powder
1 teaspoon vanilla extract
1-2 tablespoons pure maple syrup (optional)

Directions:
1. Melt coconut oil, coconut butter, and nut butter on low until melted and whisk together.
2. Add cacao powder until well mixed. Pour in silicone molds or in muffin papers and freeze for 1-2 hours or until hard.
3. Store in the freezer.

Optional Add-ins 
Chia seeds
Chopped nuts
Dried fruit

Enjoy!

If you liked this video please share it with your friends!

Black Bean Brownies

Black Bean Brownies

I know, I know.

It sounds gross.

But I promise you these are delicious and fudgy and if you didn’t know what was in them, you would never in a million years think it was black beans.

This recipe is so easy and satisfies even the pickiest of chocolate lovers and they are so easy to whip up.

Ingredients

  • 1 15-ounce can low-sodium black beans
  • 1/3 cup coconut oil
  • 1/4 cup unsweetened cocoa powder
  • 1/8 teaspoon salt
  • 1 teaspoon vanilla extract
  • 1/4-1/2 cup maple syrup (depending on your sweet tooth)
  • 3 eggs

Instructions

  1. Preheat oven to 350°F.
  2. Rinse and drain black beans.
  3. Melt coconut oil on the stove until clear.
  4. Blend all ingredients except eggs in food processor or blender until smooth.
  5. Add eggs and whip on high for a few seconds until mixed.
  6. Pour mixture into a greased 8×8 pan.
  7. Sprinkle with chocolate chips (optional- I love Enjoy Life Morsles).
  8. Bake 25–30 minutes or until top feels firm and a toothpick comes out clean.
  9. Let cool 15 minutes then cut.
  10. Let cool another 15 minutes and serve.

Enjoy! 

Tip: Store in the refrigerator or freezer. If you leave them on the counter they will go bad in a few days.

Good Morning Muffins

Glorious Morning Muffins

I have been working on a delicious, nutritious, gluten-free and low sugar muffin for years! 

Finally, after lots of trial and error and many wasted batches of taste-less muffins, voila! I can finally share my recipe with you.

What I love most about this recipe is it’s actually pretty forgiving so feel free to get creative! 

You can add unsweetened cranberries, shredded apple, shredded zucchini, or any other veggies you have laying around. It is a perfect alternative to regular muffins!  The non-wheat flour makes them super easy to digest and the added veggies provide fiber.

Makes about 12-15

Ingredients:

  • 2 carrots, shredded
  • 1/2 cup raisins (I love golden)
  • 1/2 cups chopped nuts (walnuts, almonds, etc)
  • 1/2 cup unsweetened coconut (optional)
  • 1 cup applesauce, low or no sugar added
  • 1 tablespoon coconut oil, heat on the stove until JUST melted
  • 1/2 cup maple syrup or 1/2 rice malt syrup (optional)
  • 3 eggs
  • 3 cups almond flour
  • 2 teaspoons baking soda
  • 1 teaspoon cinnamon
  • a pinch of sea salt

Instructions

  • Preheat oven 400°F
  • Line muffin tin with muffin papers or grease with coconut oil. 
  • In a large bowl, mix carrots, raisins, nuts, coconut, applesauce, coconut oil, maple syrup, and eggs.
  • Add almond flour, baking soda, cinnamon and sea salt.
  • Bake for 20 minutes or until toothpick comes out clean.

 

Enjoy!

Grateful Woman Smiling

Gratitude Kills

As we approach the season of gathering together with family and friends, I’d like to offer a few insights into the power of gratitude.
In recent years the art of practicing gratitude seems to be talked about everywhere. Whether it be through positive affirmations, prayer or meditation, gratitude is gaining in popularity.
There is no question that being grateful means feeling good, but did you know it can also help kill negative thought patterns?  
When we practice gratitude, it creates a physical state change in our body. It’s kind of like how tryptophan makes us feel tired after we eat turkey. But instead of making us feel sleepy, your brain is flooded with serotonin and dopamine which are the happy bliss chemicals!
When these feel-good chemicals are released, they have the power to break up negative thought patterns and emotions. Gratitude can literally wipe away feelings of frustration, anger, anxiety, bitterness, and general negativity. When you practice gratitude, you are physically changing the structure of your cells. Over time, you expand your cells capacity to hold more of these feel-good chemicals and you become generally happier. The power of gratitude is starting to be scientifically studied because it is believed to be more powerful than most medications and it has zero side effects, other than feeling general positivity and happiness.
But gratitude must be practiced with intention. It is when you experience the feeling in your body that has such powerful effects.The feeling is what will keep you committed to your gratitude practice. And when you commit to taking care of yourself, you will be able to take care of those around you much more fully. When you tap into this feeling on a regular basis, it creates a ripple effect in your life. That ripple creates a wave of positivity and spreads to others all around you. Feeling good leads to doing good. Author of “Gratitude Works!” Robert A. Emmons says “It is a positive state of mine that gives rise to the passing on of the gift through positive action.”
This Thanksgiving, and every day I want you to know that I am grateful for YOU! 
Seriously, every morning after I meditate, I think about how blessed I am to get to work with such amazing, kind-hearted clients. Your support, your comments, your emails and visits to my office add fuel to my fire every, single, day to keep going, keep creating, and keep stepping up to serve you even more!
So this season, I want to invite you to expand your gratitude practice with more intention. Pick one thing you are truly grateful for and get to the feeling.
Write down five reasons why you are grateful for it. Being specific helps create focus and deepens your practice. Try it for a one week and see if you notice more positivity in your life!
Then, share it with a friend, with your family, or reply to this email! I would love to hear what you are most grateful for!
Thanks for reading and have a wonderful Thanksgiving!
-Carly

p.s p.s If you missed my Holiday Self Care Checklist from my last email, download it here!

p.s.s I have something really exciting coming next week! Stay tuned!!!

Holiday Gathering

Surviving the Holiday Season

The leaves are finally turning and you know what that means…

The holidays are right around the corner! Can you believe it?

I find that although the holidays should be a happy time celebrating with family and friends, it can also be stressful. We pile on the commitments which can leave us feeling pulled in a million different directions and feeling burnt out before it’s even December.

That’s why on November 4th, I’m teaming up with The Life Detox once again to bring you a women’s workshop designed to help you not only survive, but thrive this holiday season.

During this workshop, we dive deep into creating a roadmap to Surviving the Holiday Season with Powerful Grace to ensure that you stay grounded, connected and balanced regardless of what’s happening in your environment.

We combine gentle Yoga, BodyMind Coaching, and Emotional Freedom Technique to reconnect your body, mind, and soul and we love to finish our workshops with a relaxing meditation with essential oils.

The workshop will be held at Oyster Bay Yoga with Amy Basnight, Veronica Valli, & myself on Saturday, November 4th from 1-4pm.

Click here to register online

Hope you can make it!

Warmly,

Carly

Woman drinking Immunity Tea

6 Ways to Build Immunity Naturally

I was leaving the office the other day and I realized how different the light is now that we are deep into September.  The sun is setting much earlier than just a few weeks ago.

This change in light is always a reminder for me to start building up my immune system for the cooler months ahead. So today,  I want to share with you a few essential practices that I’ve discovered over the years to keep my immune system healthy and strong.

 

  1. Get plenty of sleep – When the days start to get shorter, take a cue from nature and go to bed earlier. Sleep is one of the most effective ways to rebuild your immune system.  I’m talking 9:30 pm! I know, it’s a bit radical but I swear by this. If we tune into the natural rhythm of the seasons and go to bed earlier, your body will thank you. Sleep is the most underrated natural remedy for nearly any ailment. Aim for 7-8 hours of sleep per night. Even if you can’t get to sleep right away, still try to turn in earlier.  Trade electronic devices and the television in for a good novel. Reading fiction before bed is shown to calm the mind while using anything with a screen tricks your brain into thinking it’s time to get up. BONUS: Try turning off your WiFi before bed. This is a new addition to my nightly routine and I’m not positive it’s doing anything, but I think having less electromagnetic waves circulating through the house is helping me sleep better! Have you ever tried it???
  2. Warm Water – Drink plenty of warm fluids, especially hot water – During the colder months, the air is dryer. This can make staying hydrated a challenge. Sipping hot water in the morning will wake your digestive system and get everything moving. Continuing to sip throughout the day will keep digestion free from build-up and congestion. Make sipping hot water part of your daily routine. It’s one of the simplest ways to make sure your system is hydrated and flowing properly.
  3. Eat Fermented Foods – Add Probiotics, Sauerkraut, Kimchi etc. Adding good bacteria to our system will help fight off the bad. The latest science suggests our gut microbiome is connected with every other system in our body. If we have healthy gut flora, we are much more likely to fight off bad bacteria. Ask your doctor for a high-quality probiotic recommendation or try adding raw sauerkraut to your diet. You can now find raw sauerkraut in pretty much any grocery store. Look for the kind in the refrigerated section.  If you are not used to eating fermented foods start with adding 1 tablespoon to your meal once or twice a day. You can work your way up to two. Avoid refined sugar as much as possible. Sugar will feed the bad bacteria in your gut. Want to try making your own Sauerkraut? Watch my video tutorial here!
  4. Carly Clark Zimmer Lymph Stretches –  Our lymphatic system plays an important role in supporting the immune system. It helps the body get rid of toxins, waste and other unwanted materials. When we move, we stimulate the lymphatic system. This is so important to make sure our body can properly get rid of anything that might keep it from functioning at it’s best. You can give it a helping hand by following these simple stretches once a day or a few times a week. The idea here is to keep the body moving. Click here to print out your lymphatic stretching guide. 
  5. Essential Oils – Essential oils have been used for centuries to ward off disease. I use Thieves essential oil religiously this time of year. It contains essential oils of lemon, clove, cinnamon, eucalyptus, and rosemary. I diffuse it in my office and home and I rub it on the bottom of my feet every night before bed. Did you know your feet are one of the most absorbent parts of your body? If I come in contact with someone who has a cold, I’ll take a hot shower before bed and mix a few drops of Thieves with sweet almond oil, then slather it all over. It does the trick pretty much every time! Thieves essential oil contains anti-microbial properties and it’s a wonderful way to protect you and your family.  Learn more about Thieves here.
  6. Decrease Stress: Over the past 10 years working as a Licensed Massage Therapist, I have become an expert on stress. Stress is inevitable, but it’s how we handle it that’s important. Stress is the leading contributor to so many diseases. Did you know being in constantly stressed out can break down your immune system? Chronic stress kicks on your sympathetic nervous system and puts you in the state of fight-or-flight. When your body thinks you are going to be eaten by a tiger, it doesn’t worry about protecting you from getting cancer down the road! If you feel constantly stressed out, let’s chat. Book your Complimentary BodyMind Strategy Session here and together we will look for ways for you to handle stress differently. On this call, we will get clear on how stress shows up for you and what steps you can begin to take to stress less and feel better. After our session, if you need further support we can also talk about what it would look like to work together through BodyMind Coaching.

 

As always, please reach out if you have any questions, comments or tips of your own! I love hearing about new ways to build immunity naturally!

 

With love,

Carly

 

 

 

 

Carly Clark Zimmer

Mend and Attend

There is no way around it. We will all experience varying levels of stress in our lifetime. We may get into an accident or receive a frightening health diagnosis, or we lose someone we love.

These experiences can leave us feeling shaken to our core, totally alone and lost in a tunnel of the darkness with no light to guide you out. It may be a momentary feeling or it may linger for years.

But… I have some good news for you! Yes, stress is inevitable but it’s how we deal with it that counts.

We live in such a fast paced society and many of us feel like we “should be handling things better” or “over this by now”. I’m here to tell you that often the reason we are not over the stressful feeling, is because we have pushed it away and avoided dealing with how we actually feel.

 “Every feeling fully felt is bliss”  
Joseph Campbell

Of course, certain situations take much longer to process than others. That’s when you need to be extra gentle with yourself. Let yourself feel what you are feeling instead of pushing it away and you are going to come to the other side of the experience it a lot quicker.

What to do: Call on the Mend and Attend Stress Response
This is the counter response to the “fight or flight” stress response.

The easiest thing you can do after you have had a stressful life event is reaching out to someone. Call a friend, tell them what happened and how you feel. Get it all out and you will feel a million times better! I have seen this in my practice and personal life over and over again!

When you connect and talk about the event, you turn on oxytocin production, which shuts down cortisol production, which in turn kills the stress response. A prolonged stress response can lead to all sorts of health problems. Read more about stress related health issues here.

With all of our technology, we are more connected than ever before. Yet, I believe we are living in a time that is vastly disconnected from other human beings on a deeper level that our soul craves. One of the biggest thing that is lacking in our society is a sense of community and belonging. We evolved as a species in tribes that were developed to protect, connect, and nurture each other.

So next time you experience a stressful event, no matter how big or small, pick up the phone. Texting, emailing and Facebook is all ok, but it’s not going to kick in the “mend and attend” response as effectively as if you actually have a conversation with your nearest and dearest.

If you are feeling stuck and overwhelmed by stress, click here to schedule a Complimentary BodyMind Coaching Strategy Session. Together we can figure out what steps you can take to start heading in the direction.

I look forward to speaking with you!

With love,

Carly

Carly Clark Zimmer DIY Bug Spray

Essential Oil Bug and Tick Spray

Looks like summer is finally here in the Cove! While I love spending as much time as possible outdoors, annoying bugs, mosquitos, and ticks come with the territory.

While bug bites are only a bit of a nuisance, a tick bite can cause serious health issues. So when it came to choosing a non-toxic bug spray that is both safe and effective, I did what I always do and turned toward nature. After a ton of research, I found that many essential oils are a natural insecticide! I also learned that ticks, in particular, operate mostly by using their sense of smell, which is why pure therapeutic grade essential oils are a great alternative to traditional bug spray. Nature has our back! 

This recipe works great! You have to reapply more often than traditional bug spray, but wouldn’t you rather do that and smell fantastic than using a stinky bug spray? When I’m outside, I carry a little bottle with me and apply liberally to myself, and anyone in my vicinity. It makes everyone smell great and keeps the critters away!

The essential oils that repel bugs and ticks are peppermint, geranium, lemongrass, cedarwood, lavender, and citronella. Use any combination of these oils, but try including peppermint and geranium as they were found in the research to be most effective.

Remember, the safest way to make sure you are protected from ticks is to do regular tick checks for our family and fur babies every time you come in from the outdoors.

Before trying the recipe, please be mindful of the safety precautions when using essential oils:

  • Always choose a therapeutic grade essential oil from a reputable company. Oils found at drug stores, and even health food stores often contain synthetic versions of the plant and can cause skin irritation and allergic reactions.
  • For children under 1 year, stick to spraying on their clothes instead of skin to reduce the risk of skin sensitivity.
  • Always do a test patch on both yourself and your pet before applying liberally.
  • This recipe is safe to use on dogs, but please remember their sense of smell is much more pronounced than ours so start by introducing the spray a bit at a time so they get used to it.
  • DO NOT use with cats. Essential oils can be toxic to cats.

Essential Oil Bug and Tick Spray

20 drops Geranium
20 drops Lavender
20 drops Cedarwood
20 drops Lemongrass
20 drops Peppermint
1 tablespoon castile soap or sweet almond oil
2 tablespoons Apple cider vinegar – ticks hate the smell of vinegar too!

Place all of the ingredients into 4oz glass spray bottle. Top with water and
Shake well every time before you apply. Make sure you label your bottle!

Carly Clark Zimmer

Setting Healthy Boundaries

Do you feel like you are constantly giving so much that you have nothing left for yourself? Do you have a hard time saying no? Do you feel over-committed, tired, and burnt out? When someone asks you to do something, is your first response yes? Only to immediately regret it and realize you have overextended yourself, AGAIN!

If you answered yes to any of these questions, chances are your boundaries are a bit weak. When your boundaries are weak, you say yes to things you don’t want to do, and that leaves you dreading the commitment and feeling a bit resentful.

Let’s change this around and get those boundaries in place so they can better serve you!

Come join us for our 2nd Women’s Self-Care Workshop on Sunday, May 21st at Oyster Bay Yoga! We will dive deep into how to create healthy boundaries specifically for YOU!  You will learn what values you hold nearest and dearest to your heart and how to build those boundaries around them.

As if that wasn’t enough, Veronica Valli will lead us in a few rounds of” Tapping” which is a combination of acupressure points with modern psychology to help reprogram that automatic ‘Yes’ response so that your Yes is always a 100% yes. And your No, is a complete sentence. 

We will follow that up with some gentle yoga with Amy Basnight, and sprinkle in essential oils to support our transformation and experience.

This event sold out last time so don’t wait and get your tickets TODAY!

If you have any questions, respond to this email. If you feel like this might help someone you know, please pass it on! If you don’t live in the area but want to learn more, please reply to this email and I’ll put something together for you! 

With Love,

Carly

Carly Clark Zimmer

Simply Celery

Celery, it’s in every grocery store, it’s so cheap and it’s so simple.  I recently stumbled upon an interesting book called Medical Medium- Life Changing Foods by Anthony William. He talks about the hidden healing powers of plain old fruits and veggies. When I read about how celery could transform your health, I had to share it with you!

The main reason celery is so great for your body is because it starves the bad bacteria in our gut and helps to flush out toxins and debris. This is important because the bad bacteria is a major contributor in inflammation which has now been proven to be the main cause of many, if not all diseases. Stuff that feeds the bad bacteria is sugar, alcohol, and processed food. I know it’s hard to get away from this stuff in our modern society, so that’s why I love little solutions like adding celery to your diet. It’s always easier to add something in than it is to take it away!

 

When you think of celery, think electrolytes. Celery is high in bioactive sodium and has a high water content that helps hydrate and alkalizes our bodies. It’s basically like drinking Gatorade without all of the added sugar and weird coloring! It also helps our nerve impulses fire and can ease tiredness, brain fog, and a ton of other symptoms. Here are just a few conditions William mentions in his book:

  • ADHD 
  • Adrenal fatigue
  • Eczema
  • Psoriasis
  • Infertility
  • Thyroid disorders
  • Diabetes
  • Anxiety 
  • UTI’s
  • Kidney stones
  • Fatty liver
  • Thrush
  • Parasite
  • Mold exposure

This list goes on!

 

Are you ready to give good old celery a try? I have been drinking it every day for the past two weeks and I feel like it gives me more energy than coffee! I still love my coffee, I just drink it after my celery juice or smoothie:) Drinking pure celery juice on its own is where you will see dramatic results according to William, but if your not up for that just yet, try adding it to a smoothie (see my delicious smoothie recipe below), salads or eat it as a snack. This is one the easiest and cheapest ways you can start feeling better today!

 

Drink 16 oz of plain celery juice per day on an empty stomach for dramatic results.

Carly Clark Zimmer

 

 Medical Medium Life-Changing Foods: Save Yourself and the Ones You Love with the Hidden Healing Powers of Fruits & Vegetables

Have you ever tried incorporating celery into your diet to help with ailments? I would love to hear about!