Chef Katie's Pea Soup

The most requested recipe from our Whole Foods Cleanse…..Chef Katie’s Pea Soup

INGREDIENTS:

• 1 tbsp coconut oil
• 1 sweet yellow onion, diced
• 2 leeks, dices
• 2 tbsp grated fresh ginger
• 1 head fennel, sliced
• 4 cups vegetable broth
• 1 can coconut milk
• 5 cups sweet peas (or 2, 10 ounce bags)
• Salt and Pepper to taste

Sauté onions, leeks, fennel and ginger in coconut oil for 10 minutes until translucent. Add broth and coconut milk and cook for 40 minutes covered. Add frozen peas and set aside. Blend.  That’s it!  Delicious served cold or hot.

Why I love this:  Peas are Green peas are a very good source of fiber vitamin K, manganese,  vitamin B1 and B6, copper, vitamin C, phosphorus, and folate.  They are also an excellent choice for vegan protein.  Ginger promotes digestion and helps to heal stomach issues.  Fennel is rich fiber, potassium, folate, vitamin C, vitamin B-6 and phytonutrients.   Coconut oil and coconut milk are a great source of lauric acid……The Good Fat!

My Go-To Salad for Summer

If you invite me to your Memorial Day BBQ, here is what I am bringing!

This beautiful salad features farrow, snap peas, asparagus and blueberries!  It is a great vegan side dish for every Memorial Day, Father’s Day, July 4th, and “just because” BBQ this summer.  Cheers to your amazing BBQ.  Enjoy the food, fun, friends and family.

FOR THE SALAD:

Makes 4 servings

• 1 cup farro
• 1⁄4 tsp himalayan salt
• 1/2  pound sugar snap peas, cut into 1/2 inch pieces
• 1 bunch asparagus spears, cut into 1/2 inch pieces (my family does not love asparagus, so I use a few spears)
• 1/2 cup blueberries
• 1 bunch radish, thinly sliced
• 1⁄2 cup mint leaves, torn
• 1⁄2 cup basil leaves, torn
• 2 cups of mixed greens

FOR THE DRESSING:

• 3 Tablespoons olive oil, plus a drizzle for the farro
• 1 Tablespoon white wine vinegar, plus a splash for the farro
• sprinkles of himalayan salt & pepper

DIRECTIONS:

Bring a medium pot of salted water to boil.  Add farro, cover and simmer for 20–25 minutes, until the grains are tender.

Bring another large pot of salted water to boil for blanching the snap peas and asparagus. Create an ice bath in a large bowl to shock the veggies. Blanch snap peas and asparagus for 1 to 2 minutes, until just tender but still crisp. Remove the veggies from the pot with a slotted spoon and plunge them into the ice bath. Drain and set aside on a paper towel.  (so easy and worth the extra step.)

Combine the lemon and olive oil and season with salt and pepper.

Toss the cooked farro with a splash of white wine vinegar, a drizzle of olive oil and 1/4 teaspoon salt.   Toss to coat so that grains are dressed and seasoned.

Combine the snap peas, asparagus, and radish in a bowl and dress lightly with the lemon dressing and season to taste with salt and pepper. Add the salad greens, blueberries and torn herbs

On a platter or shallow bowl, mound the farro and top with salad mixture.   Season with salt and pepper if needed.

Katie's Vanilla Chia Seed Pudding

The most loved recipe from our Spring Cleanse!

Chef Katie's Vanilla Chia Pudding

Recipe inspiration from At Home In The Whole Foods Kitchen

• 1/2 cup chia seeds
• 1 vanilla bean, seeds removed
• 1 cup raw cashews, soaked 2 hours in water
• 4 cups water
• 7 dates
• 1/4 teaspoon cinnamon
• 2 Tablespoons coconut oil
• 4 teaspoons vanilla extract
• Fresh berries and granola to serve

1. Place chia seeds in a large bowl with 1 cup of the water.

2. Blend all ingredients together minus the chia seed; pulse in a high-speed blender with the remaining 3 cups of water.

3. Pour mixture over the chia seeds and begin to whisk. Keep whisking periodically to be sure the pudding does not clump.

4.  Place in fridge for 2 hours or overnight.

5.  Serve with fresh berries and granola

Why I love this:  A single serving of Chia seeds has 18% of the recommended daily intake (RDI) for calcium, and 27% of your daily RDI for phosphorus, which promote bone health. This one serving can also have 33% of your RDI for fiber, which advocates a healthy digestive tract. . Chia seeds are packed with beneficial omega-3 fatty acids, with nearly five grams in a one-ounce serving.

Energizing Green Drink

Krisi's Green Smoothie

• 1 Cup Coconut Water
• 2 Handfuls Spinach
• Small Slice Fresh Ginger
• Mint - 4 sprigs
• 1/2 banana (frozen is best)
• 1 apple
• Juice of 1/2 Lime
• 1 teaspoon Coconut Oil
• 1 Tablespoon Hemp Seeds
• 1 Tablespoon Chia Seeds
• 5 Cubes Ice

Lisa's Green Smoothie

• 1 Almond Milk or Water
• 2 Handfuls Spinach
• 1/2 Cucumber
• 2 Stalks Celery
• 1 Pear or Apple
• 1 Teaspoon Coconut Oil
• 1 Tablespoon Chia Seed
• 1 Tablespoon Hemp Seed
• Protein Powder (optional)
• 5 Cubes Ice

The Power Of Seeds!

They say the best things in life come in small packages, and it couldn’t be more true when it comes to seeds! Always crunchy and delicious, seeds are tiny powerhouses packed full of nutritional goodness! Let’s have a look at some of my favorite seeds, and explore the immense nutritional benefits of each:

Hemp Seeds

Hemp seeds (or hearts) are a complete protein. They contain the essential fatty acids, omega 6 and omega 3, and are a great source of fiber. They also provide vitamins A, B1, B2, D and E. Vitamins A and E help promote healthy, radiant skin, while B vitamins help the body metabolize fats and protein, encourage healthy, hair, eyes, and liver; and are vital for proper brain function. In addition, vitamin D helps regulate calcium and phosphorus in the body, plays an important role in our energy, and maintains optimal bone strength. Simply put, these little guys go a long way!

Chia seeds

A single serving of Chia seeds has 18% of the recommended daily intake (RDI) for calcium, and 27% of your daily RDI for phosphorus, which promote bone health. This one serving can also have 33% of your RDI for fiber, which advocates a healthy digestive tract. . Chia seeds are packed with beneficial omega-3 fatty acids, with nearly five grams in a one-ounce serving.

Sesame seeds

These wholesome little seeds are rich in essential minerals such as manganese, copper, iron, phosphorus, zinc and calcium. Manganese, phosphorous and calcium help healthy bones, while Iron is necessary for the production of red blood cells and distribution of oxygen through the bloodstream. Additionally, z promotes bone health and can aid in the prevention of Osteoporosis. Sesame seed oil reduces hypertension and eases stress. Antioxidants found in Sesame seeds fight free radicals, promoting youthfulness and strengthening the immune system. With all of these amazing benefits, why not try adding these to your daily regimen?

Sunflower Seeds

Did you know just a 1/4 cup of sunflower seeds can provide you with over ninety percent of your RDI for vitamin E, the body’s primary fat-soluble antioxidant? Vitamin E neutralizes free radicals and has significant anti-inflammatory effects. Sunflower seeds are rich in magnesium, which is necessary for strong bones as well as help lower blood pressure, decrease muscle tension, migraine headaches, soreness, and fatigue. Incredible for anyone needing to unwind from a long day.

Pumpkin seeds (Pepitas)

Pumpkin seeds are a great source of protein, phosphorus, magnesium, manganese, zinc, iron, copper, B vitamins, vitamin K and vitamin E. They also contain L-tryptophan, which aids sleep and lowers depression. High zinc levels make Pumpkin seeds a natural protectant against Osteoporosis as well. Pumpkin seeds are very alkalizing, helping to balance the body’s PH levels. According to studies, pumpkin seeds can prevent kidney stone formation, and can significantly reduce inflammation in our bodies.

Flax seeds

These seeds are an excellent source of omega-3s. Just one tablespoon of Flax seed surpasses the RDI of omega-3s, which help reduce the type of inflammation that leads to conditions such as Asthma, Rheumatoid arthritis, Migraine headaches, and Osteoporosis. Alpha-linolenic acid (ALA) (a kind of omega-3 found in Flax seeds), greatly improves bone health. They are also a great source of fiber; With three grams of fiber in just one tablespoon! Talk about packing a punch! . Lignans in Flax seed can also promote regular digestion, and are now thought to have a role in breast cancer prevention. There are so many ways to get more seeds into your diet; Add Flax meal (ground up Flax seeds), Chia seeds or Hemp seeds to oatmeal, quinoa, yogurt, smoothies and baked goods. Sunflower and Pumpkin seeds make a delicious snack on their own. How about Chia Pudding? It makes a great breakfast or snack! Always remember, when it comes to nuts and seeds, choose organic, raw and unsalted for maximum benefit

Yours in Health, Lisa Cohen

Reasons I Love Cooking

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"If you really want to make a friend, go to someone's house......the people who give you their food give you their heart."

- Cesar Chavez

It is true: I love cooking. I am not sure what it is, but when I am in the kitchen, I suddenly feel at home.  So I thought I would spread the love and write a blog post on why I like it – and perhaps it will inspire some of you that find cooking to be a chore.                    

Everything about preparing, cooking and sharing food makes me happy.   Making something with my own hands feels creative and satisfying, and sharing it with others is a joy and a privilege.  The meals I make are one way that I show my love and appreciation for my friends and family.

Reasons I love cooking:

• It’s a time when I can relax in my kitchen with my favorite music
• I love filling the house with welcoming smells
• I love celebrating life with friends at the table, over a delicious meal
• I enjoy good health and nutrition and knowing that I am serving my family the best
• I can try new things and be creative, but I equally enjoy serving the family favorites that give us a sense of tradition
• I love food!

Cooking means something different for everyone — whether it’s for comfort, family, or to entertain and make memories.

Tell me why you cook and share your stories in the comments below!

Sleep Better

We all know that sleep is important.  In fact, in addition to a healthy diet and regular exercise, getting enough restful sleep is the most important thing we can do for our overall health.  Proper sleep can help fight infection, promote good mood, support your metabolism to help prevent weight gain, as well as jump-start your energy and vitality.  

Getting a great night’s sleep is one of the keys to looking and feeling your best, yet 70% of Americans report being chronically sleep deprived.  If you fall into this demographic of not getting enough restful sleep, it may be time to analyze your bedtime habits.  Here are some thoughts to consider in order to get your bedtime routine on track for your best rest:

Avoid Caffeine and Alcohol

If you are having trouble sleeping, you want to stay away from caffeine after noon.  And while alcohol may help you relax and fall asleep, it can disrupt the deep REM sleep your body needs to function at it’s highest level.  If you are going to enjoy a glass of wine or a beer, try to do it a few hours before you go to bed to ensure a great night's rest.

In the evening, enjoy a hot beverage like chamomile or peppermint tea.  They both have a calming affect on the body.  A good Magnesium supplement promotes muscle relaxation and can promote sleep.  I like CALM Magnesium powder.  Put 1-2 teaspoons in a cup of hot water before bed.

Valerian, passion flower, lemon balm and chamomile work synergistically with key hormones and amino acids to relax the body - so you can get a good night's sleep. Without the side effects of prescription drugs.  Take a look at this great product, containing all of these sleep inducing ingredients: Best Rest Supplement

Find a Relaxing Activity(That Doesn't Involve a Screen):

Bright screens like those  on your TV or computer emit blue light, which suppresses melatonin, the hormone that encourages your body to sleep.  Try instead to read a real paper book or use an e-reader (without the blue screen) like the Kindle.  Turn off your phone, computer and iPad at least one hour before bed for best results.

In addition to the tea, you may want to try the following Nighttime Stretch Routine.  Stretching at night can help relax your muscles and prepare your body for your best sleep.  When performed correctly, stretching at night as part of your wind-down ritual can help you fall asleep faster, and have a more restful slumber.

View PDF complete with instructions and links to video of each step in the routine.

Start a bedtime meditation practice:

This is a great meditation to do before sleep.  The goal of this breathing exercise is to incrementally relax yourself, in steps.

Here is how it works:

1. Inhale normally and as you exhale, relax your muscles.  With each breath out, visualize your body becoming slightly more relaxed.  The goal is to become more and more relaxed with each exhale than before you began.

1. Be aware of your tension areas:  

• Face
• Jaw
• Shoulders
• Hands
• Legs
• Feet
• Abdomen

1. On your next exhale, relax your face.  Imagine all of the stress and tension leaving that area.  

1. Alternate targeting the tension areas with each exhale, until your entire body feels relaxed.

I hope these tips help you achieve better deeper more relaxing sleep.

Sweet dreams!

Chicken Marbella: The Ultimate Dinner Party Dish

I am having 10 people for dinner this Friday and my old favorite, Chicken Marbella, is on the menu!

Chicken Marbella is one of the most famous dishes from the Silver Palate Cookbook.  The unusual combination of prunes, capers, and olives is surprisingly delicious!  The longer you marinate the chicken, the better it gets.  2-3  hours will do the trick, but marinating overnight is best.

NOTE:  I use a mix of bone-in chicken breast and thigh pieces. The original recipe calls for 1 cup brown sugar. I reduced to 1/2 cup in this version, but feel free to skip this ingredient if you do not want the added sugar. There will still be great flavor without the sweetness.

Ingredients

• 2 chickens, 2 1/2 lbs each, quartered, bone-in, skin-on

• 1/2 cup olive oil

• 1/2 cup red wine vinegar

• 1 cup prunes (more if you like)

• 1 cup pitted spanish green olives

• 1/2 cup capers plus a bit of the juice

• 6 bay leaves

• 1 head garlic, cloves peeled and finely chopped

• 1/4 cup dried oregano

• Coarse salt and freshly ground pepper

• 1/2 cup brown sugar (skip this ingredient if you want to go without the sugar)

• 1 cup dry white wine

• 2 Tbsp fresh Italian parsley, finely chopped

Directions:

1. Combine the olive oil, vinegar, prunes, olives, capers, bay leaves, garlic, oregano, 1 tablespoon salt and 1 teaspoon pepper in a large bowl. Add the chicken to the marinade. (You can also place the chicken and marinade in a 2-gallon plastic storage bag and squeeze out the air to make sure the chicken is fully covered with the marinade.) Refrigerate overnight, turning occasionally to be sure the marinade is getting into all the chicken pieces.

2. Preheat the oven to 350°F. Place the chicken, skin side up, along with the marinade in one layer in a large roasting pan, sprinkle with the brown sugar (if using), sprinkle the top with more salt and pepper and pour the wine around (not over!) the chicken. Roast for 50-60 minutes.

3. Remove the pan from the oven, cover tightly with aluminum foil and allow to rest for 10 to 15 minutes. Discard the bay leaves. Transfer the chicken, prunes and olives to a serving platter, sprinkle fresh parsley and salt and pepper.

Serve chicken warm or room temp, drizzled with sauce and with a selection of olives and dried fruit. This dish is excellent served over couscous, brown rice or with mashed potatoes.

The Scoop On Protein Powders

I get a lot of questions about the different types protein powders from my clients, so I thought I would address those questions on my blog today! 

First of all:

Protein is an essential nutrient that your body needs to grow, repair itself, and keep you strong. It can help you manage your weight, as well as improve immune function and exercise recovery. Protein is also important for making enzymes, hormones, and other important chemicals that your body needs. Protein is known to be an important building block of bones, muscles, cartilage, skin, and blood.

If you choose to use a protein powder supplement, remember you get what you pay for. Choosing a “cheap” protein powder likely means that you are getting higher amounts of artificial ingredients, fillers, sugar, and other additives. Always read the label carefully.

Choosing the best protein powder for you:

Whey Protein Whey is one of the most popular protein powders on the market today.    Whey protein comes from dairy food sources.  It is a complete protein and contains all nine essential amino acids.    Whey is also one of the greatest foods for boosting cysteine and glutathione, potent antioxidants that help to protect the body from toxins.   Whey protein is a significant source of branched chain amino acids (BCAA). BCAA’s have been proven to increase muscle mass and strength, while promoting body fat loss.

When purchasing a whey protein, the best choice is Whey Protein Isolate (WPI).  This form of whey has a protein content of about 90-95%, with minimal lactose and fat, and is the least processed form of whey protein.   Avoid Whey Protein Concentrate (WPC), as it is highly processed, and can contain impurities.

Check out my favorite product here.  Protein Powder

Soy Protein

Soy protein is made from soybeans, and is one of the few plant-­based protein powders that contain all nine essential amino acids. Soy protein powders are made after whole soybeans have been hulled, dried, and then turned into soy flour. Soy protein is rich in high amounts of beneficial amino acids. However, it is also controversial as soy products are often genetically modified. Choose a soy protein powder that is clearly labeled Non­GMO.

Pea Protein

This is a good protein choice for both vegetarians and vegans. This type of protein usually doesn’t have many additives or artificial ingredients, so it’s one of the few protein powders that is as close to the whole food source as possible. It is also free from soy, gluten and lactose, so it is a great choice for people with food allergies. ​Your body can absorb pea protein quite easily and it has a high amount of protein content for a plant-based protein, making it a good choice for those wanting to stay away from animal products.

Rice Protein

As its name suggests, rice protein comes from rice, commonly brown rice. While it does contain protein, the fact that rice is a grain means that it has a higher carbohydrate content in comparison to other protein powders. However, it is a suitable choice for vegans and vegetarians.

Unlike whey and soy, pea and rice proteins do not contain all nine essential amino acids. If you are vegan and planning on using either of these as supplements, you will need to incorporate other protein­-rich foods to make sure you are meeting all of your body’s needs. This also illustrates why protein powders should not be used to replace whole foods, but only to compliment a healthy diet.

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Beat The Winter Blues

This photo taken from my back door this morning!

Another foot of snow drifted down in our mountain town today, which makes the skiers and school children VERY HAPPY. (School is cancelled today!) There are many of us who just love winter and there are also those amongst us who struggle during the long wintery months.

The cold weather can drag our spirits down, and the lack of warm sunshine can really do a number on the mood. Be it a slight case of the winter blues, or the more serious Seasonal Affective Disorder (SAD), the symptoms tend to leave some of us feeling low energy and depressed. Luckily the good news is that there are healthy ways to fight back the winter blues. Here are a few ideas on how to keep the blues at bay, and feel happier and more balanced this winter:

Exercise Outdoors: ­ ​Exercise might seem like the last thing you want to do when you are depressed or feeling down. However, once you get moving exercise can make a huge difference on your mood and energy level. Exercise helps boost serotonin levels (the mood regulator that fights depression and controls hunger). So, keeping those levels up can help you feel good and keep your weight in check. If you can get outside to exercise, even better....You will also benefit from the extra dose of sunshine and fresh air!

Treat Yourself Well: Winter is a good time to gift your body with a little extra pampering, so engage in health­ promoting activities that make your body feel good. Go to your favorite yoga class. Bring home some flowers from the local market. Take a sauna, book a massage, spend some time in a hot tub, or curl up with a great book on the couch.

Eat wisely: Avoid sugar, processed foods and alcohol. Focus on foods that boost your mood and brain chemistry like dark green leafy vegetables such as spinach, kale and swiss chard. These foods are hands down the most nutrient ­dense choices to eat every day. Include lots of plant based fats like avocado and walnuts daily. These foods contain all of the healthy omega­3 fats and oleic acid that your brain needs in order to run smoothly.

A few high quality supplements can really help keep your spirits high during the winter months.

Here are my favorite blues ­busters:

• Vitamin D:  Known as the “sunshine vitamin” many people who live in wintery climates do not get enough vitamin D. There is growing evidence to suggest a link between SAD and low vitamin D levels.
• Fish Oils play a role in the synthesis of serotonin, and are thought to elevate mood and decrease depression. Eat fish 2­3 times a week during winter months and take a fish oil supplement.
• Melatonin: 2-3 mg of melatonin at bedtime can be helpful in relieving symptoms in some SAD suffers. Melatonin levels in the brain tend to drop as we age, making it harder to get a good night’s rest.
• Magnesium:  Low levels of magnesium can compound SAD symptoms by decreasing the production of mood-stabilizing serotonin and melatonin.  400-600mg of magnesium taken at bedtime works well for most people and promotes relaxation.

Click here to see all of the supplements we offer:  Supplements

Chia Pudding

Thrown together in just a couple minutes! Be sure to make this in advance (I like making it before bed) so it has time to thicken up.

For the chia pudding:

• 3 cups unsweetened almond milk

• 1/2 cup chia seeds

• 1-3 tablespoons of honey or pure maple syrup, to taste

Suggested toppings:

• Granola

• Fresh fruit

• Coconut flakes

• Honey or Pure maple syrup

• Cinnamon

• Nuts and seeds

Directions:

1. Whisk the almond milk, chia seeds, and sweetener together in a large bowl.

2. Cover and chill in the fridge for 2.5-3 hours, or overnight.

3. Stir well before serving. Portion into bowl(s) and add your desired toppings. Leftovers will keep in an air-tight container in the fridge for 3-5 days.

Why I love this:

A single serving of chia seeds has 18% of the recommended daily intake (RDI) for calcium and 27% of your daily RDI for phosphorus, which promote bone health.  It also has  33% of your RDI for fiber, which promotes healthy digestion.  Chia seeds are packed with omega-3 fatty acids, with nearly five grams in a one-ounce serving.

The Four Key Supplements To Take Every Day

The Fab Four:  4 Key Supplements that are the cornerstone to good health!

From Dr. Frank Lipman

1. Mulit-Vitamin

"We have a huge need for protective, health-supporting nutrients to help us combat the daily assault of living in a polluted and stressful world. Think of a multivitamin as a little insurance policy to help protect your body against the vitamin and mineral shortfalls that can occur even in diets that are rich in healthy foods. By gifting your body with a multi, you’ll also be optimizing cellular function, which helps make all your systems work consistently at their peak."

2. Vitamin D3

"Vitamin D is actually a pre-hormone and not a vitamin. But distinctions aside, it functions like the office busy body, involving itself in just about everything. For one, it plays an essential role in the creation of hundreds of disease-preventing proteins and enzymes, and affecting more than 2,000 genes in the body along the way. It enhances muscle strength, builds bone, has anti-inflammatory and anti-cancer effects and bolsters the immune system. If you come up perpetually short, over time, you could be leaving your body vulnerable to disease paths like heart disease, cancer and diabetes. Here’s the tricky part: it’s virtually impossible to get adequate amounts of vitamin D from food, so you have to get it from supplements and sun exposure."

3. Fish Oil

"Fish oil supplements are rich in the essential omega-3 fatty acids EPA and DHA, which are vital to good health. They support your body’s ability to prevent chronic diseases and help protect it against inflammation. They also promote a stronger immune system; they support cardiovascular, joint and vision health; they strengthen skin, hair, and nails; they enhance nutrient absorption and metabolic function; and they help with attention, mood and memory skills. In short, fish oil is seriously good stuff. As with Vitamin D, you can’t make your own omega-3 fatty acids, so you’ve got to get it from outside sources. Fatty fish and fish oil supplements are your best bets, particularly because many fatty fish are contaminated with mercury and other nasty stuff. Indulge in fish oil supplements instead!"

4. Probiotics

"Probiotics are the naturally occurring ‘good’ bacteria that live in your gut and play a significant role in your total wellness. When you’re healthy, your intestinal tract hosts a battalion of more than 100 trillion friendly bacteria, who spend their days aiding digestion, boosting your immune system and consuming bad bacteria. They manufacture key nutrients and limit the growth of yeast and unhealthy bacteria — and, in their spare time, they also help inhibit bouts of lactose intolerance, poor digestion and diarrhea. But as strong as your belly battalion might be, poor diet, stress, pollution and antibiotic use can wipe out the good guys – so it’s up to you to fortify and repopulate your gut with healthy bacteria. That’s where probiotics come in: a daily dose is a fantastic way to swiftly and significantly improve digestion and strengthen immunity – no prescription required! Side effects are rare, although some people may initially experience some gas and bloating, which usually subsides within a few days."

Avoid the confusing aisles of supplements at the health food store.  Ordering is easy and delivery is straight to your door.

Order Here!

3 Healthy Breakfast Ideas To Get You Back On Track!

Supercharged Oatmeal:

Take oatmeal from totally blah to SUPERCHARGED by adding a handful of fresh berries, a dollop of almond butter and a sprinkle of walnuts, almonds and hemp seeds.  I love the super antioxidant power of the blueberries and the healthy fats from the nuts and seeds.  The almond butter adds a nice boost of protein to kick-start your day! 

Green Drink:

Always my go-to breakfast!   Green smoothies are one of those things that sounds disgusting but are actually so delicious!  I promise you will love this recipe.  It not only tastes delicious, but you can actually feel the nutrients flooding your body when you drink it.    All these greens have a powerful alkalizing effect on the body, which reduces inflammation and leaves you with the most amazing boost of energy!

Avocado Toast:

 Loaded with healthy fats, avocado toast is the perfect breakfast or healthy snack.   Start with a great piece of whole grain bread or ezekiel bread toasted.   Smear 1/2 of one avocado on the toast with a sprinkle of pink salt.  Top with hard boiled egg for a hearty boost of protein.  Sometimes I add pumpkin seeds, tomatoes and a drizzle of tahini as pictured here.    So healthy and delicious!

Real Life Resolutions

I am often talking to my clients about fitness and healthy living as they relate to “REAL LIFE”

Real Life does not exist in a bubble where everything is peaceful, calm, and totally in our control at all times. In the real world our lives can be quite messy and unpredictable.

Real life looks more like this………..

• The kids are sick, and you’re getting no sleep…
• A friend is going through cancer treatment and you visit daily…
• It’s Christmas/Thanksgiving/Passover or the long weekend…
• You’ve got a tight deadline at work…
• Your lower back is acting up…..

So here is the important question to ask this year as you make your resolutions.......

What does a renewed commitment to health and fitness look like for YOU — in the context of your unique and busy life?

1. How could you make things “a little bit better” this year? Remember, it’s not about perfection. It’s about progress.  Don’t get frustrated if you eat an unhealthy meal, or miss a workout. Remember the great work you have done and commit to doing better tomorrow.
2. What challenges do you anticipate might interfere with the progress you want to make?  Identify your “crucial moments”.  These are the moments when a specific temptation or situation distracts you from your goal. Consider how you can change your behavior in these moments in advance.
3. What is one little thing you could do today to meet your goals?  Start small. Maybe it’s researching a healthy meal delivery service, downloading a relaxing meditation, or booking a babysitter one evening a week.

Need some help?  I am offering 50% off my Breakthrough Consultations in January!

Indulge, Have Fun AND Stay Healthy This Holiday

The holidays are about enjoying family and food and the sweet fun magic of the season!

So ditch the stress, the weight gain, the yo-yo diets and the flu, and make some simple changes to your daily routine to give your body that extra BOOST it needs to work its natural magic by incorporating the following into your week, and say hello to one DELICIOUS holiday season:

1. Start off your day with detoxing lemon water – it awakens your organs, revs your metabolism, and alkalizes your body so that your body can start cleansing before you’ve even had your breakfast.
2. Kickstart your day with cleansing greens. Throw them into a green smoothie, enjoy them with an omelette, or sprinkle some spirulina in your yogurt and granola! Greens contain phytonutrients that help to escort toxins out of your body, and they’re filled with age-defying antioxidants. Aim for 4-8 cups a day!
3. Take probiotics! Increasing the flora in your gut will help to keep your entire system in balance so you can fight illness and digest more efficiently. Also incorporate more fermented foods (kimchi, kombucha, tempeh, etc.) into your diet to help your mighty microbiome thrive!
4. Drink  my immunity tea and 70-80 ounces of H20 between meals to stay hydrated and keep the toxins moving out of your system. When you’re not drinking water/tea, hydrate internally with high water content foods.  Add some organic fruit to your water glass for some much needed electrolytes.
5. Avoid snacking! Digestion is extremely taxing for your body. And when you are constantly feeding it snacks, your body is constantly working - and working hard - to digest everything thoroughly. When you eat 3 balanced meals per day, with no snacks in between, you give your digestion a break and allow your body to focus its energy elsewhere. This is when it is able to restore its functions, heal properly, and get you those results you dream of.
6. Be sure that you’re eating enough fiber.  Fiber is what keeps you full, and keeps your digestive system functioning optimally. It binds to toxins in your digestive tract to help move them out and also feeds that gut flora! Whole grains, organic fruits and vegetables, and beans!
7. Speaking of superfoods….indulge in superfoods! (I can help you with that!) Each amazing superfood has unique healing qualities and works to help your body absorb all the good stuff, so it can kick out all the bad. With a balanced, superfood diet, each bite is healing your system and optimizing your health.
8. Sweat it out! Get moving in any way that inspires you - whether it’s running, dancing, or sweaty bikram yoga, get those sweat glands going! Your pores are the body’s detoxing pathways. When you break a sweat, you are actively expelling toxins from every inch of your body.
9. Treat yourself to a relaxing, healing deep tissue massage.  This will help to release toxins that were trapped in muscular tissue.
10. Get that beauty sleep!!! This one is key. As you rest, your body repairs itself, and without this vital sleep your body is unable to function at its full potential (eg your immune system is compromised). So do yourself a favor…stay in one Saturday night. Sleep in on Sunday morning. Give your body a chance to heal.
11. RELAX. Practice stress management. When you’re under stress your hormones fall out of balance which leads to weight gain, anxiety, lack of energy and even illness. A stressed body holds on to toxins, so it’s important to keep your stress levels in check. This might mean taking a few moments in the morning to meditate, taking a walk, or just making time to do something you enjoy.

Thanksgiving Recipe

 

Happiest Thanksgiving, Friends!

This beautiful thanksgiving dessert won't leave you and your loved ones feeling overly full and bloated!   No gluten and low in sugar...........Just all kinds of warm yumminess!

FOR THE FILLING:

• 3 large apples

• 1 cup organic frozen cherries

• squeeze of lemon juice

• 1/2 tsp cinnamon

• 1 tbsp maple syrup

FOR THE CRUMBLE:

• 1/2 cup gluten free rolled oats

• 1/4 cup brown sugar

• 1/2 tsp cinnamon

• 1/4 tsp ground ginger

• 1 tbsp honey

• 1 tbsp coconut oil

• 1/4 chopped pistachios

• pinch of salt

INSTRUCTIONS:

Preheat the oven to 375 degrees. Grease baking dish with coconut oil.

In a mixing bowl, toss in chopped apples, cherries, squeeze of fresh lemon, coconut sugar, cinnamon, and maple syrup. Mix until all ingredients are totally combined. Pour into baking dish and set aside.

In a separate bowl, combine all crumble ingredients (oats, coconut sugar, cinnamon, ground ginger, honey, coconut oil, pistachios, salt). Sprinkle topping over apple filling until the top is totally covered.

Bake pie in oven until the apples + cherries are bubbling and the top of crumble is a golden brown (about 45 minutes). Let pie sit for about 10-15 minutes before serving. Pair with any ice cream or whipped cream of your choice!

Healthy Thanksgiving Indulgence!

Hello Friends! The Thanksgiving Countdown starts today!

I’m all about indulging…......but I also want to enjoy the food, wine and sweet treats AND feel great afterwards.

Already this week I have spent WAY too much time searching the internet for healthy Thanksgiving recipes.  I figured there might be some other folks out there, like me, who need some healthy recipe inspiration for this year’s Turkey Feast, so I put together this yummy list of recipes.  Enjoy!!!!

Holiday Salad

This sweet and crunchy salad is loaded with nutrients. Walnuts are a great source of vitamin E, an important antioxidant that keeps our cells strong and healthy. They are also packed with protein and linolenic acid, an omega-3 fatty acid that helps keep your brain sharp.  The olive oil is good for you too – the healthy fat helps your body absorb vitamins A and K found in the greens!  And I know you know how healthy those green leafy veggies are............So fill up your plate with this healthy green goodness.

 Get the recipe!

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Cranberry Chutney

Cranberries are full of antioxidants and their recognizable nutty taste are a must at any Thanksgiving table!  The health benefits of consuming cranberries include lowered risk of urinary tract infections, prevention of certain types of cancer, improved immune function, decreased blood pressure and more.  Luckily, making a delicious, homemade cranberry chutney is so easy, and you can make it up to a week in advance.   It is a much healthier alternative to the traditional can of cranberry sauce.

 Get the recipe!

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Caramelized Brussels Sprouts

These are not the yucky brussels sprouts you spit into your napkin as a child!  (That's is what I did!)  Brussels sprouts contain many vital nutrients and when done right, they often convert brussels sprouts haters into lovers.

Brussels sprouts help regulate digestive function due to all that fiber and they are a very rich source of vitamin C.  (50% more vitamin C than an orange!)

Get the recipe!

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Molasses Roasted Turkey Breast

Here comes your healthy dose of holiday protein.  Just one 3.5 ounce serving contains 30 grams of protein.  It’s also a good source of B vitamins and iron to keep you energetic and strong.

The spices and molasses are key to this dish, not just for flavor but for a healthy dose of antioxidants.

Get the recipe! 

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Maple Roasted Sweet Potatoes

Sweet potatoes are one of my favorite winter foods. These tasty tubers are high in fiber, beta-carotene, and vitamin.  They are also packed vitamin A.

Did you know that Vitamin A plays a big role in producing healthy and radiant skin?

Get the recipe! 

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Carrot Ginger Soup

I

I love soup. I believe that soups are the one of the ultimate healing foods. Not only are the cozy and comforting, but they're also really nurturing for your gut. And just in time for cold and flu season - this Carrot Ginger Soup is full of immunity superpowers like vitamin-rich carrots, soothing ginger, healing garlic, and anti-inflammatory turmeric. What’s not to love?

A bowl of this soup pairs perfectly with a nice green salad, or avocado toast. Perfect on a chilly fall evening!

I don’t peel my carrots.  Wash them well, and buy organic when you can so you don’t have to worry about pesticides.

INGREDIENTS (Serves 4):

1 yellow onion
8-10 medium sized carrots
1.5 inch knob of fresh ginger
1 garlic clove
1 apple
4 cups vegetable broth
1 teaspoon turmeric powder
salt + pepper

TOPPINGS:

toasted sesame seeds
microgreens
toasted sesame oil
coconut milk

DIRECTIONS:

Preheat oven to 400 degrees.

Chop onion, garlic, apple and ginger and peel carrots. Place whole carrots on a baking sheet and drizzle with olive oil, salt and pepper. Toss and roast in oven for 20-25 minutes, or until they are fork tender.

While carrots are roasting, saute the onion in a soup pot with olive oil, salt and pepper until they become translucent. Add garlic, apple, ginger and turmeric and keep sautéing, adding in a splash of vegetable broth or olive oil if anything starts to stick to bottom of pan.

When carrots are finished roasting, chop into big pieces. Add them into pot with other vegetables as well as the rest of the broth. Simmer over low heat until broth comes to a boil, then turn off heat.

Using a hand blender or regular blender, blend until soup is smooth or to your desired consistency. If soup is too thick, add in a little more broth.

Divide soup into bowls and top with toasted sesame seeds, a drizzle of toasted sesame oil, micro-greens and a splash of coconut milk (if you like it creamy). Enjoy!

Black Bean and Quinoa Salad

I hope you all love this salad as much as I do.  It is the perfect dish to serve as a light, vegan entree, as a side for chicken or fish or to keep in the frig and add to a green salad for lunch.

Everything in this dish is extremely good for you so enjoy every bite...Your body will thank you!   Quinoa has the texture of a grain but is actually a seed, and it is high in protein, fiber, magnesium, calcium and iron.

Black Bean & Quinoa Salad Recipe

Serves 4-8

Ingredients:

• 2 cups cooked quinoa (1 cup dry quinoa yields about 2 cups cooked)

• 1/4 cup extra virgin olive oil

• 1 teaspoon ground cumin

• 1 clove garlic, pressed, grated or finely chopped

• Juice of one lime (about 2 tablespoons)

• 1 teaspoon fine sea salt

• 1/4 teaspoon cayenne pepper (optional for heat)

• 1 15 ounce can black beans, rinsed and drained well

• 2 or more ears of corn, corn kernels removed (frozen works well here to)

• 1 red bell pepper, quarter inch chopped (about 1 cup)

• 2-3 green onions, root removed, white and part of the greens chopped (I don't love raw onions so I sometimes omit or go light)

• 1 handful of cilantro, rough chopped (about 1/3 cup)

Recipe:

Prepare quinoa and cool in the frig.

Whisk the olive oil, cumin, garlic, lime, salt and cayenne (if using) together in the bottom of a large bowl to let the flavors marry while you chop the veggies.

Rinse and drain the black beans, then chop the veggies; the key is to make the peppers and onions about the same size as the beans.

Add the cooked quinoa, beans and veggies to the bowl and gently fold it all together with the dressing.   This dish is best served cold or room temperature.

My Favorite Summer Smoothie

Watermelon Cucumber Smoothie

• 1 cup Greek Yogurt, plain
• 1/2 cup cucumber, sliced
• 1 cup watermelon
• 1/2 cup strawberries
• 5 cubes of ice
• 1 teaspoon fresh mint leaves

DIRECTIONS

1. Place ingredients in blender and blend until desired thickness