I know, I know, the title of this post probably made you run fast in the other direction when you saw it! But this topic so important. You're probably all like, "Susan, would you please stop preaching about healthy eating! GEEZ!" And my answer to that is a most emphatic uh, "NO!" I once was blind and now I see. 

We've heard that there are two types of folks in the world:

• Those who live to eat - who eat whatever, whenever, however - okay, I will admit I was one of these. These are those who eat because it tastes good. Or they're too busy to consciously make a good choice on what they're about to eat so they grab anything. And the problem is, it's not a healthy choice! And so on, and so on. 
• And those who eat to LIVE - these I believe are those who really are conscious about what goes in there pie hole! (pardon that expression, but it seems to fit) Those who really do consider "How is this going to benefit me past this moment. What are the repercussions of my actions IF I should eat this" and consciously make better choices. 

Many say we fit into one of these categories! If you haven't thrown your phone or computer down by now in anger, hear me out!

So many of us are sick, tired, overworked, stressed out, on medications, seeing one doctor after the other who can't seem to find out what's wrong with us - or they are trying to mask it with medicine, when there may be a solution. A simple solution, might I add.

Could it be that what we're eating is the very thing making us sick? The things we're putting in our bodies that just might be what  is making us feel the way we are feeling? (Lethargic, no energy, pain in our joints, headaches, etc)

It's now been proven that there is a link to what we're eating and how we're feeling. Our bodies are trying to tell us something. But many of us aren't listening. Our bodies are starting to respond to what we're putting in them. They are responding with inflammation - which is the undercurrent in all disease processes. Even if you may seem to be pretty healthy, there is a good possibility that the silent undercurrent of inflammation is simmering in your body wreaking havoc. 

It has also been proven time and time again that when we change our diets or better said our lifestyles, making changes to what we eat and put in our bodies, we can reverse these illnesses such as diabetes, obesity, heart disease, digestive disorders, fatigue, depression, and even cancer. 

The question then becomes, "What's it worth?" 

I know what it's like to have been given a diagnosis and have to make a life-altering decision. Was I going to keep going on the road I was on leading to poor health and possibly cancer? Or was I going to make the change and do whatever it took to get healthy and stay healthy! You can read more about my story HERE.

This Saturday, November 11, 2017, I will be speaking locally at Dothan Nurseries in conjunction with Market at Dothan at the Fall Farmers Market and Food Fair on this very topic but titled "Healing through Healthy Eating." If you live in the area, you should make plans to attend. I know there is a crap load of stuff going on but this is REALLY important and concerns your health and future!  

​Here are a few things we will be discussing:

• The Inflammation Syndrome and how it affects most disease processes
• What is a Whole Foods / Clean Eating Diet?
• FIVE Aspects of transitioning to Whole Foods and Eating Clean and how it can help you gain victory over any illness
• How to Transition to a Whole Foods / Clean Eating way of life
• How Food can be YOUR BEST MEDICINE
• What to Eat on a Whole Foods / Clean Eating Diet (way of Life) - with a take home sheet

We really can get healthy and stay healthy by choosing to put the right things in our bodies. Sometimes, it's a matter of becoming knowledgeable about those things we don't really know that could be keeping us from becoming our best selves and living the healthiest lives possible and to start eating to really LIVE!

This post was written by Susan Avello, Personal Chef at Lean Bean Chef Personal Chef Services in Dothan Alabama - offering Healthy Meal Prep, Meal Planning, Private Cooking Classes, Private Dinner Parties and Education on Healthy Eating. ​​

Now that the weather has started to turn cooler, we're all at the pumpkin patch and it's almost Halloween! We've been dying to start cooking with butternut squash, pumpkin and our fall veggies so I of course, could not wait to make chili and make it vegetarian, cause sometimes (okay most of the times) I don't eat meat. I can live on veggies, legumes and the like but I occasionally have meat. And I cannot nor will I be the meat police to others.  To each his own.

Anywho, I decided to make this chili with what I had in the fridge, cause most of the time I'm cooking for others and forget about eating. That's right. I forget to eat. I'm always at the grocery store, the farmers markets, seafood markets for others and hardly have time (or make time) to prepare my own meals these days. 

I just happen to have a butternut squash, 1 sweet potato, a few organic carrots, a can of corn, black beans, onion and garlic and spices. Viola! The makings of a perfect vegetarian chili, if I do say so myself. May I say, this chili messed with our (my families mostly) heads because the flavors and veggies were way out there when we think of traditional chili. But sometimes I like to go out in left field and do something different. And it really did work. It was a little spicy from the turmeric and chili seasonings, yet the squash, carrots and sweet potato calmed it down, along with the sour cream. I seared the corn at the last minute and threw that on for good measure. It seemed to give it another texture and flavor dimension as well. 

So, if you're feeling a little risky and want to try something super flavorful for Fall this is one great recipe you'll want to try! I hope you'll enjoy it as much as I did. And, it's so easy to make you can whip it up in no time. Don't forget to comment below and let me know if you're going to make it, or come back and let me know how you liked it or hated it, for that matter :)

​Bon Appetite! 

AUTUMN CHILI RECIPE

Ingredients:
1 small Butternut Squash (peeled and cubed)
1 Sweet Potato (peeled and cubed)
1 - 2 med Carrots (sliced)
(1) 14 oz can of Tomatoes with juice
(1) 14 oz. can of Black Beans (drained and rinsed)
(1) 14 oz. can of Corn (drained)
4 cups of veggie broth
1 Tbsp coconut oil
1 small - med onion (chopped)
1 clove of garlic (minced) more if you like garlic
1 tsp of cumin
1 tsp of coriander
1 tsp of turmeric 
1 Tbsp of chili powder

Top: with sour cream, cheese, and whatever - serve with tortilla chips

Instructions:
Heat your oil in a medium to large dutch oven or soup pot, add your onion saute until translucent, then add garlic for about 5 minutes. Add your seasonings, cook this for about 2 - 3 minutes then add your veggies. Saute this for a few minutes then add your tomatoes, then your beans, then add your veggie stock and bring to a boil. Then turn down to a simmer and simmer for about 45 minutes to an hour, you don't want to overcook your veggies, you will want them to have a little crunch but to be cooked. While this is cooking, sear your corn in one tablespoon of butter (or coconut oil) on med to high heat to char it. Add your chili to bowl, your cheese, sour cream, and serve with tortilla chips or cracker. 

If you are lazy, you can opt to roast all the veggies with a little oil and salt in the oven at 425 degrees beforehand. Once the veggies are roasted, you can start the chili as above and then add the veggies at the last minute, then cook for about 20 to 25 minutes. You will get a nice roasted flavor but be careful not to overcook as your veggies may come out mushy when you put them with the stock and cook.  But, it still works either way. I chose the lazy way (ha ha). 

When we hear the terms "Personal Chef" and "Private Chef" most of us really don't know how to distinguish the difference. I think sometimes the two get intermingled and thrown into the same pot all too often. I'm here to settle this dilemma! You're welcome. 

A Private Chef is one whose job is to cook / work for one family EXCLUSIVELY. Perhaps they cook all the meals: breakfast, lunch, and dinner. Some may only prepare dinner. The point is, their job is based solely around cooking for that ONE individual or family. If may often include traveling with the family on holidays, cooking for private dinner parties or cocktail parties. They become very closely knit with the family they work with and for. 
When you hire a PRIVATE CHEF you will typically need to be able to pay them a good base salary because this becomes his/hers only job. 

A PERSONAL CHEF, on the other hand, cooks for multiple families per week. He/She will go to 4 to 5 clients homes in a week cooking 4 to 5 entrees for their clients. The Chef could alternately, cook and deliver the food, but either way, every meal is customized specifically with each particular client/family in mind and their individual desires, dietary needs (if any), etc. 

A PERSONAL CHEF may also include other services with their weekly client cook dates such as Private Dinner Parties, Cooking Classes, Meal Planning Services, and Food Coaching and Education on the importance of Healthy Eating. 

That's what we do here at Lean Bean Chef Personal Chef Services. We have specific clients that we cook for exclusively on a weekly basis. Every day is designated to one of our signature clients and we carefully plan out their menu for the week according to their wants, needs and desires. We then pick up the food either at the local farmers market or the local grocery store, and take it to the clients home and prepare the meals that they will eat for the week, which is typically 3 - 5 complete entrees (meals).

For 4 -5 hours a week our clients can have their very own "PRIVATE CHEF" come into their home and make life a little easier and less hectic. The difference being they are responsible for reheating their own food, and we aren't cooking and plating their food for them every evening. 

The food is fresh, of the highest quality and still a major improvement than what you would get from a meal delivery service (a place that makes food in large batches). YOU CAN'T BEAN SMALL BATCHED, HOME-MADE FOOD right from your own kitchen. And, it's fully customized. PLUS, we at Lean Bean Chef strive to search for local, sustainable and organic ingredients, which not only makes the food taste better and fresher, but adds to the nutritional value, overall. The cost of a Personal Chef can range from an hourly rate to a weekly rate but is significantly lower than that of a Private Chef because you pay them to show up at your home EVERY DAY. 

Being a Personal Chef is something I love. The money can be good, but we're talking long hours, hard work which can be physically and mentally draining and very taxing on the body. Think about how long you stand to cook! We at Lean Bean Chef do this every day because we are passionate about what we do and about helping people eat healthier!

If you are struggling with no time left to prepare meals at the end of the day, looking to change your eating habits or would like to learn more about our Personal Chef Services click HERE!

Photo Credit
____________________________
This post was written by Susan Avello, Personal Chef at Lean Bean Chef Personal Chef Services in Dothan Alabama - offering Healthy Meal Prep, Meal Planning, Private Cooking Classes, Private Dinner Parties and Education on Healthy Eating. ​

One of my goals to getting healthy was to cut out caffeine! HOLD UP, NOW! I know some of you are saying, "Wait a minute, didn't they just tell us that coffee is now good for us?"

In small, occasional cups there is possibly a case to be made for some benefits to coffee. If it’s fresh, high-quality and ideally organic (regular coffee is one of the most pesticide-intensive crops in the world) then studies have shown that it can improve alertness and long term it may reduce the risk of developing Parkinson’s disease, gallstones, and even kidney stones for heavy drinkers. On the other hand, it has also been associated with an increased risk of high cholesterol, heart disease, and osteoporosis.
​
I'm not going to debate these issues with you. I know for me personally, caffeine is not my friend. It makes me anxious and jittery if I have too much of it and I don't sleep at night. For me, it's just not worth it. And, my doc has told me to cut back. 

Though I haven't cut it out completely, I have been able to cut back to one cup of really good organic coffee in the morning. For me, an avid coffee drinker, I think this is quite the achievement. Seeing how at one point I was at 3 - 4 cups (That's an average of 500 mg of caffeine a day - give or take) a day.

What I have tried lately is switching to tea in the afternoons. Though still caffeine, tea has only about 25 - 30 mg (half that of coffee) of caffeine. Baby steps, people. Baby steps. 

In the beginning, I started ordering these out and about at either Starbucks or a local coffee shop in town. I noticed they were TOO sweet for me. I also noticed they were using a premixed coffee liquid. I get it, it makes life easier. You can even save time and buy these in Target and other stores (TJ MAXX has an organic blend) and cut down the time it takes to make one old school. But I will tell you, there's nothing like the taste you get when you make it from scratch!

I hope you'll try it. I think once you do, you'll never want to have another relaxing afternoon without it!

​This post was written by Susan Avello, Personal Chef at Lean Bean Chef Personal Chef Services in Dothan Alabama - offering Healthy Meal Prep, Meal Planning, Private Cooking Classes, Private Dinner Parties and Education on Healthy Eating.

Living in this rural area of Alabama and getting to know the local sustainable, natural farmers and the people in my community has been such an invaluable experience. Eating healthy is now so much a part of who I am. I go over more of my journey HERE.

When it comes to living a Gluten-free lifestyle myself, it's only been the past few years that I've worked through my own journey. I've found peace with it!

​Before finding out that gluten was not my friend I was eating pretty much everything I wanted. I had in fact put on more weight than ever (32 lbs heavier than I am now), I was dealing with chronic fatigue, chronic pain with a diagnosis of Fibromyalgia from 2004, I was tired all of the time, never feeling rested no matter how long I slept. My whole body ached most of the time. I had inflammation. I had to tell myself to not think on it or I would never get out of bed. Had I not done that every.single.day. I would never have been able to fully function.

I had people tell me to get on disability, so I wouldn't have to work. They were well-meaning folks and saw that the struggle was real. And I get it, some people have to do this. Who am I to judge them? But I persevered and did what I had to do. I have always been one to be very driven in work and life. Never letting anything keep me down or from doing the things that I wanted to do or that needed to be done. But after awhile you're body will just start telling you "ENOUGH IS ENOUGH". The key here is are we going to listen?

That's kind of what happened. I needed to make a change and immediately. I knew, deep down, it was going to require a complete overhaul of my diet. Was I willing to change? Was I willing to make the investment? What's the old saying, "If you want something you've never had, you have to do something you've never done!" We hate when someone tells us this ESPECIALLY when it comes to changing our diet. NOOOOO! Anything but that!

I'm happy to tell you I did just that. And it worked. And I lived. We learn to adjust, adapt and we're all the better for it!

I'm going to be speaking locally this Saturday, September 30th, 2017 at 11:00 am at Dothan Nurseries, sponsored by MarketAtDothan on "Transitioning to a Gluten-Free Lifestyle, As Painlessly as Possible." In the talk I will share my story and how I was able to transition as well as:

• What is Gluten?
• What are the symptoms of Gluten Intolerance?
• What types of conditions require a Gluten-free lifestyle change?
• GMO'S - Genetically Modified Organisms
• A Diagnosis; Now What?
• Making the Transition

This is a lot of information, I know. I've tried condensing it as much as I can. But I want to give the most well-rounded info I can. I'll try and have a handout to take with you just in case. If you, someone you know, or someone you just met is dealing with what you think may be associated to gluten intolerance or you have been newly diagnosed with a gluten sensitivity, gluten allergy, or celiacs disease THIS TALK IS FOR YOU!

Also, you'll want to come to the 9:30 class which is a VERY IMPORTANT talk from our friends at MAYIM FARM. Greg and Carole Lolley of Mayim Farm are both Master Gardeners who utilize organic growing methods and concentrate on nutrient dense foods. Talk about amazing food. The food they produce from their farm is so fresh, so delicious, so healthy. It takes your dish to a whole.new.level. Greg will be talking about "The Health Difference between Organically Grown and Traditionally Grown Foods." I cannot emphasize enough how important this talk is. I look forward to hearing Greg, gaining insight into his expertise and finally meeting Greg and Carole in person, as we have become acquainted online and I've partaken of their fabulous home grown foods. They are DELICIOUSLY HEALTHY!

And hey, I'm giving away this GIFT CERTIFICATE so you don't want to miss it! (see below)

I look forward to seeing you this Saturday at the Fall Market. There will be some amazing fall produce to pick up and you'll get to meet new friends and meet our local sustainable and natural farmers. Let's support them. #supportlocal

One of the first things that threw me for a loop when being diagnosed GLUTEN INTOLERANT was the fact that my best friend BREAD was out, as I knew it! When I say I love bread, that's an understatement. I love making my own bread and smelling that beautiful aroma as it bakes in my kitchen. Knowing that when it comes out of the oven I am going to slather it with butter and jam it in my mouth! 

When I realized I could no longer eat regular bread or bake my own bread, the thought of never having another piece to dip into homemade sauce with pasta that you can't eat either? Well, you think "I might as well die!" But you don't and you learn to adjust. You find ways to adapt.


​Thanks to Al Gore and the internet there are so many (a holy crap load, really) people out there willing to share their journey and their amazing recipes especially as it relates to dietary restrictions, and that includes gluten-free. And now, we can find a zillion ways to make gluten-free bread. Heck, we can even make CLOUD bread, straight from heaven. 

After having made this beautiful roasted beet hummus earlier this week I was really having a craving for some Naan - which is basically Middle Eastern Flatbread, kind of like Pita Bread -  that if lucky enough, can have beautiful flavors of garlic and onion incorporated into it. I wanted to make a dish with the hummus and flatbread and somehow make something I haven't had in while. Not to mention I cannot find a gluten-free version anywhere. And for those of you who asked me to help you find it in your supermarkets, I was unable to. Google did not come through for me. And what's better than making it yourself anywho? 

I came across this recipe online and gave it a go, but I really had to make some adjustments - so I didn't want to link to it because it's totally changed now. Often, I find myself having to do this when using other recipes and that's okay. You take something and make it your own. You may have to do this here, and hey - whatever works!

Typically, naan is cooked in a tandoor or clay pot and cooked in the oven. But this recipe is cooked on the stove.

___________________________________________________________
​This Recipe is Gluten-free, Dairy Free and Soy Free

GLUTEN-FREE NAAN (FLATBREAD)

Ingredients

• 1/2 cup warm water 
• 3/4 - 1 cup unsweetened coconut milk (you will have to just keep adding till you get right consistency)
• 2 teaspoons yeast
• 1 Tablespoons sugar
• 2 Cups King Arthur GLUTEN FREE Flour
• 3/4 teaspoon salt
• 1/8 teaspoon garlic powder
• 1/8 teaspoon onion powder
• 1 egg, lightly beaten, room temperature (For egg-free version, use flax, chia or egg alternatives)
• Coconut oil

Instructions
Combine warm water, warm milk, yeast and sugar in a small bowl; set aside. While yeast is sitting and doing its thing, in a mixing bowl, combine flour, salt, seasonings (if using); whisk to blend.
Add liquid yeast mixture and egg to dry ingredients; stir by hand until mixture forms a rather thin batter. Try not to over-stir. This is not going to be a thick dough that you can make with your hands. It is more like a pancake batter.

Cover bowl of batter with a damp, clean kitchen towel and let sit for 25 minutes. In the meantime, grab your cast iron skillet that you will heat over medium-high heat on the stove top and have your coconut oil on standby, a spatula for turning, and if you have an ice cream scoop, use this to spoon the batter into the middle of the pan when your batter is ready. 
​
When 25 minutes is up, heat the skillet to med (or according to your stove top, mine runs hot) be careful not to burn them, add a small portion of coconut oil (about 1/2 teaspoon for each naan as you cook it) and when it is sizzling hot, add about 3 T. (one ice cream scoop) of the batter in the center of the skillet. Because the batter is on the thin side but still a little thick, the ice cream scoop makes this easy and less messy. You may have to use the back of the scoop to flatten out the batter just a bit. Cook 2 or 3 minutes per side until the naan is cooked through and pliable. You will have to flip a couple of times and press down to flatten.  Drain on a paper towel. Eat as you go (just kidding).

Above: You have your dry ingredients, your yeast mixture, and your batter (which looks a little like a pancake batter). 

This week marks one year since my return to the Wiregrass area and I've been asking myself "Where has the time gone?" It seems like just yesterday I was pulling in from Illinois and unloading all my things. I spent seven long years in the Midwest and though I loved the summers the winters were horrendous. Snow is fun for about a week. ​I'm a native Floridian, though we moved to the Dothan area when I was in grammar school, so I do claim this as my hometown, and I do NOT like cold weather.

It's been such a joy to be home, to run off to the beach on the fly, to be close to family and to start a new season in my life. There are great things back in the Midwest that I truly miss such as really great food, so many things to do (GO BEARS) and an array of specialty markets, etc. (and the friends I made), but there are so many amazing things here that I am truly enjoying. Things that I once took for granted. 

Upon my return and having made my decision to enter into the world of Personal Chef, I knew I really wanted to focus on clean eating, whole foods, nutrition and utilizing sustainable ingredients. To me this was going to be a HUGE piece of the puzzle. I quickly began researching the local farmers, farmers markets and of course found out about MARKETATDOTHAN and got so excited (like a little kid at Christmas) being able to order LOCAL organic, sustainable and natural foods especially as it relates to natural produce, meat and dairy.

​This was and is extremely important to me. It's part of my journey to get and stay healthy and aligns with the goal of helping others in their journey.  I so am grateful for the amazing farming and agriculture community we have in our area. ​

Having the ability to actually bring FARM to TABLE means so much. It means knowing where your food comes from, where it's sourced, how it's grown, and creating relationships with the growers and producers is critical. I've been so fortunate to have been able to get out and meet so many great farmers and growers who are open to sharing about their farms and how they operate and that means I know what's on my plate. I know I can trust the folks I'm buying from and the products they sell me, and that my clients are going to be getting the best ingredients around. Which in the end means the best FOR you and the best tasting of the end product!

This spring I was able to take Mom out to Gaucho
Farms and pick blueberries, something we haven't
done together since I was a child. We had so much fun.
I connected with Suzanne, the owner of the farm, and she
gladly took me on a tour and told me more about the 
place. We took home some amazing goodies to put in the 
freezer and I immediately made GF Blueberry Muffins 
with my loot! They were delicious and so fresh. 

You've got to love the words "ALL NATURAL & LOCALLY
GROWN". Come on, really! 

They do have amazing fresh pastured eggs and lamb, I highly recommend. And next spring, make sure to go out with the youngins and pick blueberries.

So, when I'm not out at a farm touring or meeting with the local growers, seeking and finding sustainable yums to bring home to see what I can come up with in a new recipe, I'm also a Personal Chef in clients homes cooking their meals for the week, or Private Dinner parties. I also provide Private Cooking Classes for one to six people, and have been know to bake specialty items such as I did for my YOGA STUDIO for their One Year Birthday Celebration (cause I love my peeps), or like today - I'm creating Meal Plans for TWO clients who are a Diabetic and on a Gout Diet helping them along their journey to health.

Oh, and I have a couple of upcoming speaking engagements coming up, in case you'd like to come out and take part. The first will be on Saturday, September 30th on "Transitioning to Gluten-Free" and the second will be Saturday, November 11th on "Healing through Healthy Eating". And while you're there, you can mix and mingle with the growers in the area (SEE INFO BELOW). For more information on the Food Festival go to Marketatdothan. I do look forward to meeting you at the Food Festival and cooking with or for you soon.

So, what's it like to be a Personal Chef in Dothan Alabama? It's pretty freaking awesome!

This post was written by Susan Avello, Personal Chef at Lean Bean Chef Personal Chef Services in Dothan Alabama - offering Healthy Meal Prep, Meal Planning, Private Cooking Classes, Private Dinner Parties and Education on Healthy Eating. ​