pile of trash on a sidewalk

20 Ways You Can Reduce Waste in Your Every Day Life

For me, this year has been all about sustainability. As a social entrepreneur sustainability has two very important definitions that I take to heart every single day:

  • The ability to be maintained at a certain rate or level.
  • Avoidance of the depletion of natural resources in order to maintain an ecological balance.

The more I think about the future of my entrepreneurship the more this thinking has lead me to perform specific actions that condition me to be more thoughtful about my personal impact on the earth. Like all of us I am bombarded and indoctrinated by “throw away” culture on a daily basis. To counteract this toxic messaging I am constantly reading books, articles, and digital magazines as well as listening to podcasts that help me rethink the way I live. I am constantly asking myself what can I personally do to reduce my carbon footprint, minimize the amount of waste I am producing, and change my thinking around what “away” really means as it pertains to waste. There is no such thing as away and with this in mind I have forced myself to consider small ways I can improve the negative impact that I personally have on the environment. While it is true that I cannot save the earth alone it is also true that every small action that I take to reduce, reuse, and not produce waste has a cumulative impact on improving the earth.

“What can I do to reduce my carbon footprint and minimize the amount of waste I am producing”

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Salted Brown Butter Crispy Squares + Mini Smitten Kitchen Cook Book Review

While attending dinner at my friend and his wife’s home recently, I casually opened up one of their cookbooks and immediately fell in love. The book happened to be the first cookbook of the legendary food blogger; Deb Perelman of Smitten Kitchen. As  a foodie I had heard of the Smitten Kitchen blog but never followed it. Well, I must say after perusing several pages of the book I immediately fell in love.

Mini Review: The Smitten Kitchen

Deb’s recipes are simple, relatable and unfussy making them perfect for the everyday or occasional home cook. Deb’s prose is funny, personable, and amusing. I found myself taking screenshots of many of the recipes and quickly found that one of the most simple of them all was the recipe that I most wanted to try.

Deb took an American classic, Rice Crispy Squares and elevated them with simple real ingredients to make a delightful dessert that is not only simple but mouthwatering. This recipe for Salted Brown Butter Crispy Squares is the epitome of simple things are best and is now one of my favorite gluten free recipes.

Salted Brown Butter Crispy Squares

Ingredients

8 tablespoons (1 stick) butter
1/4 teaspoon kosher salt
2 tablespoons vanilla
5 cups Rice Crispy Treats
1 (10) ounce bag mini marshmallows

Preparation

  1. Coat with non-stick spray an 8-inch square cake pan with 2-inch sides.
  2. In a large pot, melt butter and vanilla over medium-low heat. It will melt, then foam, then turn clear golden and finally start to turn brown and smell nutty. Stir frequently
  3. As soon as the butter takes on a nutty color, turn the heat off and stir in the marshmallows.
  4. Remove the pot from the stove and stir in the salt and cereal together. Using a silicon spatula quickly spread into prepared pan.
  5. Allow to cool in refrigerator until  set (about one hour).

Source: Smitten Kitchen 

Hot Cocoa Chocolate Bundt Cake

My bundt cake streak continues with this Hot Cocoa Bundt Cake that I tastespotted over on the Cookies and Cups blog. I took the best elements of this cake (the hot cocoa) and married them with my tried and true gluten free chocolate cake recipe. This is my first time baking my chocolate cake in a bundt pan and it turned out amazing. Get into the recipe and be sure to have a slice of this decadent cake for breakfast with a mug of hot cocoa or coffee.

Hot Cocoa Chocolate Bundt Cake 

Ingredients

dry

1 cup all-purpose gluten free flour blend
3⁄4 teaspoons baking powder
1⁄4 teaspoon baking soda
1⁄4 teaspoon salt
1⁄4 cup + 2 tablespoon dark cocoa powder

wet

3/4 cup + 2 tablespoons granulated sugar
1⁄4 cup vegan margarine
5 tablespoons + 1 teaspoon vegetable oil
1⁄2 teaspoon vanilla
1⁄2 cup rice milk
1⁄2 cup brewed hot chocolate (may use water or non-dairy milk)
2 large eggs

glaze

  • 1/2 cup vegan chocolate chips 
  • 2 tablespoons dry hot chocolate mix
  • 1/4 cup rice milk
  • 1 tablespoon vegan margarine

Preparation

  1. Preheat oven to 350F. Sift together the baking powder, baking soda, salt, cocoa, and sugar in bowl and set aside
  2. In a Kitchenaid stand mixer, cream margarine and sugar until light and fluffy; about 2 -3 minutes.
  3. Add the oil and continue mixing until the mixture looks like wet sand.
  4. Combine the rice milk, coffee (or other liquid), and vanilla and add all at once. Beat until just combined.
  5. Add the eggs, one at a time, beating well between additions.
  6. Spray Bundt pan generously with non-stick spray.
  7. Slowly pour mixture into Bundt pan
  8. Bake 60- 70 minutes
  9. Allow cake to cool completely before glazing

glaze preparation 

  1. In small saucepan over low heat melt chocolate, dry hot chocolate mix, rice milk and vegan margarine together until melted, stirring frequently
  2. Remove from heat and let sit for 10 minutes
  3. Pour over cooled cake

Source: Cookies & Cups 

Happy New Year | Where In the World Was The Gluten Free Chef in 2018?

Dear Readers,

We made it! One more year down one more year ahead of us. If you’ve been a long time follower of theglutenfreechefblog.com you’ve more than likely noticed a decrease in engagement from me throughout the year. For this I apologize. 2018 was a year of great sacrifice for me as it pertains to this blog and theglutenfreechef brand. I spent the majority of the year building my skills as a non-profit leader and growing 540, Inc. and 540WMain Communiversity.

Initially I thought I would be able to devote the same amount of time to both endeavors but early on last year I let go of this optimistic burden and decided that half doing many things marginally well made less sense than paring down my focus and doing a few things very well. This decision meant that for the first time, I would out this blog on the back burner of my creative focus since we started in 2012.

What to Expect in 2019

But don’t fret. This decision has been a blessing in disguise. This creative break has given me a renewed zeal for this blog and brand and allowed me to cultivate a refreshed and renewed interest in the way I am growing and investing in this blog and. Simply stated, I cannot wait to share all the amazing new recipes, digital content and more than I have planned out for this new year.

From the bottom of my heart I thank you for your patience and support in this journey that has continued for over six years and counting. As I’ve shared before, my present is the result of this website and I will never forget the blog that started it all. Here’s to new beginnings in 2019.

xoxo

theglutenfreechef

Top 5 Best Hemp Protein Smoothies | Guest Recipe by Scott Reid

Hemp protein is the perfect ingredient for making healthy, vegan and gluten-free smoothies which can be enjoyed by anyone. Whether you are on a health boost or looking to make your diet more plant-based, adding hemp protein into your diet is a great starting point.

Hemp protein powder is created at the very end stage when hemp seeds are being processed. The seeds are pressed for oil, and the remainder of the seed left behind is then ground down into a kind of hemp flour.

This flour is then processed further to create hemp protein powder. Hemp seeds contain virtually all the amino acids which are found in meat and dairy making them a pure source of protein and a really good addition to any vegetarian or vegan diet.

The protein found in hemp seeds is also really easy to digest and for our bodies to absorb, making hemp protein powders a really great beneficial ingredient for any diet.

Hemp protein powder is perfect for adding to smoothies because it tastes good and can come in a number of different flavoured versions as well. Check out this one from Focus Performance for a very good flavoured option https://www.focusperformance.co.uk/products/hemp-protein

You can try them in a number of different types of smoothies so try out these five great recipes as a starting point:

Hemp Protein with Peanut Butter Smoothie

If you love chocolate and peanut butter then this is the perfect smoothie for you, with a combination of nutty and sweet flavours. Packed with goodness, flavours and energy, this smoothie makes a great breakfast, providing a powerful and energising start to the day.  

Ingredients

  • Eight tbsps. of chocolate flavoured hemp protein powder
  • Two tbsps. of peanut butter
  • Two chopped, frozen bananas
  • Two cups of almond milk
  • Ice

Directions

Put all of the ingredients apart from the ice, into your blender and blend well. If required, add more ice and blend again. If you want to reduce the amount of sugar, then you can remove the bananas and increase the ice content. It will be a more watery consistency but still tastes good.

Hemp Protein with Pear Smoothie

If you are a fan of green smoothies you will love this combination with the bitter flavours of spinach sweetened up by the pear and banana. Packed with vitamins and healthy nutrients, this smoothie will set you up for the day.

Ingredients

  • One frozen banana
  • One chopped pear
  • One cupful of spinach
  • One tbsp. of ground almonds
  • Two scoops of hemp protein powder
  • One cup of water

Directions

Add all of the ingredients into the blender –as a quick tip put the spinach in last so it doesn’t get tangled around the blades. Blend until smooth and then serve.

Hemp Protein with Spirulina Smoothie

Renowned for its health benefits, spirulina works perfectly with hemp protein powder to create a tasty and incredibly healthy nutritious drink, for an extra boost.

Ingredients

  • One and a half cups of almond milk
  • One banana
  • One tbsp. of spirulina powder
  • Three tbsps. of hemp protein powder
  • One tsp. of maca powder

Directions

Combine all of the ingredients into a blender and blend well until smooth. Serve immediately over ice to taste.

Hemp Protein with Cacao Smoothie

Perfect for chocolate lovers, this smoothie combines cacao powder with the nutty flavour of almond milk and all the goodness of hemp protein powder, providing a sweet tasting energising smoothie.

Ingredients

  • One and a half cups of almond milk
  • One chopped pear
  • Two to four tbsps. of organic raw cacao powder
  • Three tbsps. of hemp protein powder

Directions

Combine all of the ingredients together in a blender and blend until smooth. Serve immediately over ice to taste.

  1. Hemp Protein with Blueberry and Mango smoothie

For fruity fans, this smoothie recipe is perfect, with the unusual combination of mango and blueberries providing a tangy, tasty experience.

Ingredients

  • One and a half cups of almond milk
  • One cup of frozen blueberries
  • Half a cup of frozen mango
  • Three tbsps. of hemp protein powder
  • One tbsp. of coconut oil
  • One tbsp. of ground flax seeds

Directions

Combine all of the ingredients in your blender and blend until smooth. Serve immediately over ice to taste.

Hemp protein powder is packed full of goodness and is particularly beneficial for those on a vegan or vegetarian diet, as a great source of almost pure protein. Including it into tasty smoothie recipes is an easy and delicious way to include it into your daily diet.

Whether you opt for a peanut and chocolate rich smoothie or a lighter, fruitier version, you are sure to find a recipe to suit your taste buds. We have selected five classic choices here but you can combine any ingredients. Why not experiment and see what kinds of combinations you can come up with by trying out different fruit, vegetables and other flavours?

Scott is a sports and fitness writer and writes full time for Focus Performance. When not in front of his computer or spending time in the gym you can see him hanging out in his favorite coffee shop devouring the latest Stephen King novel.

Photo credit: Kitchen Nutiva //  The Healthy Family & Home

Losing My Mind: The Debilitating Effects of Memory Loss | Living with Fibromyalgia

For most living with fibromyalgia it takes many years to come to grips with the fact that the person you once were eventually dies and a new version of the person is reborn. The checklist of what fibromyalgia steals from you mentally and physically seems to grow longer with each passing day. Early on in my journey when I was passing through the five stages of grief, anger was a common emotion as I watched my life change from the inside out and was able to do very little about it.

“Losing my memory along with everything else is simply to much to bear and I am terrified”

As I approach my tenth year living with fibromyalgia I can say that I’ve made peace with and accepted the fact that I am a new person and will never ever exist how I was prior to fibromyalgia. Still I would be lying if I didn’t say that I am extremely concerned and terrified at the fact that I am losing more of my short term memory with each passing day. But before I get into my personal challenges with memory loss, let me share some of the general facts about fibromyalgia and memory loss.

Memory Loss & Fibro

According to the National Fibromyalgia Research Association, 46% of fibro patients suffer from both fibromyalgia and impaired memory. The National Fibromyalgia and Chronic Pain Association explains, “…we have found that FM patients perform more poorly than age- and education-matched controls on tests of several different types of cognitive function.”

According to a 2015 review in Rheumatology International, some patients report that the loss of mental clarity can be even more devastating than the pain and fatigue associated with fibromyalgia. Fibro fog can manifest itself in different ways in different people but some of the most common symptoms include:

  • short term memory loss
  • misplacing objects
  • becoming easily distracted
  • forgetting plans
  • difficulty carrying on conversations
  • inability to remember new information

One study from Korea, published in 2012, concluded “that the working memory deficit found in FM patients may be attributable to differences in neural activation of the frontoparietal memory network and may result from both pain itself and depression and anxiety associated with pain.”

Another study showed that fibromyalgia patients are not receiving enough oxygen to different parts of their brain. The Arthritis Foundation speculates that a possible reason for this could be that a fibro patient’s central nervous system is off kilter which leads to changes in the brain’s blood vessels. Thus, impaired cognitive function.

Although cognitive difficulties have sometimes been thought of as “all in a patient’s head,” a 2015 study in Arthritis Care and Research found that fibro fog is a real issue. In a study of 60 individuals – 30 with fibromyalgia and 30 without fibromyalgia – researchers found various impairments of attention and memory in fibromyalgia patients when compared with healthy controls. What remains unclear is what is causing the cognitive challenges.

So the studies are conclusive living with fibromyalgia includes so much pain, depression, and anxiety that individually and collectively cause the brain to behave abnormally. Indeed, the study went on to add that “memory and concentration problems in FM patients were related to impairments in their ability to organize and plan ahead, express themselves, respond quickly to questions, and to drive.”

The memory loss and “brain fog” that I have experienced for years but seems to be more noticeable over the last two years is not all in my head but very tangible and real.

What Happened to My Memory

My experience has largely fallen in line with the research and facts listed above. Over the last few years I’ve found myself stumbling over words when I am speaking, constantly losing my train of thought, and literally losing my short term memory. A few years ago I was in denial and tried to overlook these issues. I refused to believe that the only thing that I had left to rely on (“my mind”) was also being affected by this insufferable disease.

I pride myself in having the mental fortitude and stamina to have been able to turn my negative experiences living with fibromyalgia into an outlet and platform that has allowed me to share and sustain myself. Writing books, running a blog, and creating content all require a immense measure of mental fortitude that up until recently was in tact despite the chronic fatigue that when flaring limits my stamina physically and mentally. This truth was something I have been able to overcome. But losing thoughts, forgetting if I did something, and needing to rely more heavily on notes, journals, and calendars is quite different. This means that the content if I do not capture it immediately simply will not be there. Coming to grips with the harsh reality that my mind is not as resilient as it used to be and at just 32 years old I have to worry about the real and tangible effects of memory loss is very challenging.

Even though I’ve lived with fibromalgia long enough to know that I will do my best to rise above this symptom as best as I can, I would be lying if I didn’t share that I am tired. Tired of pushing through. Tired of the pain. Tired of rising above. Tired of being tired. Losing my memory along with everything else is simply to much to bear and I am terrified.

Source(s): Fibromyalgia Treating | Fibromyalgia News Today |National Fibromyalgia Research Association |Plos.org|Arthritis.org