3 Easy Egg-Free Elimination Diet Breakfast Ideas

So many of us start our day with a big plate of eggs, and if you are like me, you also have a little avocado toast too. It’s easy to get stuck in a rut of eating the same meal over and over, so it can get a little confusing about what to eat when it’s time to start an elimination diet and you are removing eggs for a short time.

In the past, I've gotten several questions on how to eat an egg-free breakfast during the 30-Day Beat Belly Bloat program, where we use the elimination diet to discover your flat belly blueprint.

There are so many other great breakfast options available that are equally delicious and filling! There is one thing we NEVER do during the program, and that is starve. We believe only in nourishing your body so you can discover foods that may be causing inflammation and preventing you from losing fat.  So I want to share three of my favorite egg-free breakfast options that are great to eat while on an elimination diet.

But first, what is the elimination diet?

The Elimination Diet is an approach used by the Functional Medicine community, health practitioners, and nutritionists to figure out which foods you have a food sensitivity or food intolerance to. This is done by eating an anti-inflammatory diet, removing a specific group of foods such as corn, gluten, eggs, soy, dairy, etc. that are known to cause issues, allowing the body to remove any symptoms it may have. Later, you reintroduce these foods one at a time to note any reactions, creating a personalized eating plan.

Having this information about your individual health is important to understand so that you can eat mindfully, keep your digestive symptoms at bay, start healing your gut, and lose fat. So many benefits!

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3 Easy Egg-Free Elimination Diet Breakfast Ideas:

The oatmeal breakfast bowl - my personal favorite for a hearty breakfast!

• 1/2 cup gluten-free rolled oats (sprouted oats are best for digestability)

• cinnamon to taste

• dash salt

• stevia to taste

• 1 Tbsp nut butter (sunflower butter or almond - if not eliminating tree nuts)

• 1/2 serving walnuts (15g)

• 1 banana

• 2 servings grass-fed collagen 

• optional 1 Tbsp cacao nibs 

In a bowl, add 1/2 cup rolled oats, a dash of salt and 1 cup of water. Cook oatmeal on the stove or in the microwave according to the oatmeal package. Once cooked, stir in collagen and stevia then top with additional toppings. You can also make as overnight oats to make life even easier. Get creative with it!

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Berry Banana Protein Smoothie:

• 1-2 scoops protein powder (I love chocolate Designs for Sport: Beef Protein in chocolate (use code AWAKENED10 for 10% off using my affiliate link)

• 1/2-1 Tbsp apple cider vinegar 

• 2 Tbsp. nut butter (sugar-free sunbutter or raw almond butter) 

• 1/2 cup blueberries

• 1/3 cup strawberries

• 1/2 or whole banana

• stevia to taste (I like NOW Foods brand)

• 1 cup unsweetened almond or coconut milk 

• Optional: 1 Tbsp cacao nibs

1. Blend well, and enjoy! Make sure to chew your smoothie to get your digestive enzymes working!

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Chicken Sweet Italian Sausage and Sweet Potato:

• 1 organic chicken sausage link cut into slices (check for minimal ingredients, free of dairy, gluten and soy) - we like the Sabatinos Paleo Chicken sausage from Costco

• 1/2 sliced bell pepper

• 1 medium sweet potato

• 1/2 Tbsp avocado oil + more for sautéing or use avocado oil spray

• salt and pepper to taste + add any other herbs for sautéing the bell peppers

In a small skillet, add 1/2 Tbsp of avocado oil on medium heat. Add sliced bell pepper, salt, pepper, and thyme, sauté for about a minute. Then add sliced chicken sausage and sauté in a pan until both sides are brown. Once cooked, remove from heat and add to plate.

Wash sweet potatoes, either microwave them in a dish with a little water and cover with a wet paper towel, or if you have time, bake them in the oven at 400 degrees for about 45 minutes. Once the potato is fully cooked, slice open the top and add avocado or extra virgin olive oil, salt, and pepper.  

Other optional additions are sauteed mushrooms, tomatoes, butternut squash, spinach, or avocado. Get creative with it and enjoy!

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So there you have it! Three of my favorite egg-free breakfasts that are sure to taste amazing plus keep you feeling full while doing the elimination diet!

One thing to remember is that elimination diets are very customizable for each individual so just be sure to check to make sure you are allowed to eat the ingredients in these meals before you start cooking!

Leave a comment below and let me know which breakfast idea is your favorite or share your favorite breakfast!

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 30-Day Beat Belly Bloat Program today!

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What is the Healthiest Cooking Oil? Try These 4!

A couple of days ago, I was sitting at my dining table drinking my morning coffee (with almond/coconut milk and stevia, of course!) and I started making a grocery list for the week when that got me thinking about cooking oils. 

There have been a few times recently when I have gone to a friend’s house for dinner, and I noticed that their pantry is filled with the worst cooking oils and sprays. I immediately know that I am in for a night of bloat and you won't want to catch me in a swimsuit later!

Most people don't realize that many cooking oils on the shelves seem healthy because of the labeling but can cause some serious inflammation in our bodies that can contribute to food allergies or intolerances, bloating, an inability to lose weight, eczema, a leaky gut, or an autoimmune disorder.

I get an extremely bloated belly right away from canola and soybean oil which are both labeled as vegetable oil. The name alone, "vegetable oil," makes it sound healthy, right?

One thing that I want to point out is that you will always have some sort of inflammation in your body. We depend on it to help keep us alive. It's our body's natural defense mechanism that kicks in when you are injured or sick and promotes healing. So you can't completely eliminate inflammation. But what we are talking about is the bad kind of inflammation that causes the health issues that I listed above.

Next time you shop at the grocery store, check out the labels on the backs of major hummus brands. You can often find one or both of these oils in store-bought hummus. When I think about delicious hummus, I think of healthy Mediterranean foods like extra virgin olive oil, chickpeas, tahini, and fresh lemon juice...not unhealthy inflammation-causing canola oil.

Why do food companies use unhealthy cooking oils in their food products?

Because ultra-processed cooking oils are cheap, they can help bring their production costs down. They are not necessarily looking out for our health.

This just goes to show you that these inflammatory oils are in so many of our foods on the shelves today and they are also in most of the meals we eat at restaurants. So when it comes to cooking our own food, it's important to have the right kinds of oils in our pantry to give us some balance and reduce inflammation.

The worst cooking oils that you should be avoiding are:

• Soybean oil

• Canola oil

• Rapeseed oil (another name for canola oil)

• Cottonseed oil

• Corn oil

• Palm oil

• Oils generically labeled "vegetable oil"

You might be thinking, but I don't cook with the oils so I am in the clear but often times they are used in many of the foods you find at the grocery store.

You are probably wondering what makes these oils inflammatory, right?

One of the top questions I get from clients…. “is canola oil healthy?” The short answer is no and many other oils fall into the unhealthy category. We could go down a crazy rabbit hole of information here as this is such a complex subject but I'm going to try and simplify this as much as possible.

Low-quality refined oils such as canola, soybean, corn, and many others are highly processed and extracted by very high heat and pressure, which destroys their antioxidants and alters the chemical nature of the fat. This creates dangerous free radicals, which can cause cellular damage (hello, cancer) and disease in the body - no thank you!

They are then cleaned with chemicals, such as hexane, which is a byproduct of gasoline production. Then it is bleached to remove color and neutralized to remove the strong odor from the rancid oil - yuck! 

Lastly, dangerous preservatives, BHA and BHT are often added to extend the shelf life of the oils. These two preservatives are actually found in many foods on our shelves today and have been known to cause tumors and cancer during animal testing.

On a separate note over 90% of canola and soybean oil are genetically modified. Let's not even go there.

It's basically all the ingredients needed for a perfect inflammatory cocktail - I will not be cheers-ing to that one!

Save this healthy cooking oil chart for later!

So what are the healthiest cooking oils?

There are several great options out there now that more and more people are opening their eyes to a healthier lifestyle. You can find most of these oils at the local grocery store as well as Target, Costco, your local grocery store and even Walmart!

What you want to look for in a quality oil is that the processing is very minimal and the oil was not heated so it still has all its healthy properties intact - look for the words "cold-pressed" and "unrefined." Also, buy organic when possible to avoid GMOs.

You also want to make sure the oil has a higher smoke point for your preferred cooking method. A smoke point is a temperature that causes oil to begin to burn or smoke. When the oil burns or smokes, it breaks down the healthy properties of the oil and oxidizes the fat, which causes free radicals, which in turn causes what was once a very healthy oil to now become just as bad as the lower-quality oils like canola and soybean oil.

So let's get to it! I like to keep things simple in my kitchen. I have listed my 4 favorite healthy cooking oils below, as well as their smoke point, so you can use that as a guide on how they should be used when sautéing, baking, frying, or making a salad dressing. 

4 Healthy Cooking Oils You Should Be Using In The Kitchen

• Avocado Oil (cold-pressed, extra virgin, naturally refined, organic): We love this brand by Chosen Foods but there are so many great brands out there. Avocado oil is the best oil for frying because of its ability to maintain its healthy properties when cooking at high-heat temperatures. It can be cooked or sauteed at high-heat of 500 degrees F. Great for all cooking, baking, sautéing, frying, and salad dressings.

  • Benefits: Avocado consists mostly of oleic acid, a monounsaturated omega-9 fatty acid. Oleic acid may help to reduce joint inflammation, it is heart-healthy and can increase HDL (good cholesterol), and it can protect from harmful free radicals that cause cellular damage. It also contains lutein, which is a carotenoid that can improve eye health and reduces the risk of cataracts and other age-related eye diseases.
    

• Coconut Oil (cold-pressed, unrefined, virgin, organic): My favorite brands are Kelapo and Nutiva. Can be cooked or sauteed at medium-high heat up to about 350 degrees F. Great for baking, sautéing, and as a topping in place of butter.

  • Benefits: Coconut oil contains Medium Chain Triglycerides (MCTs) which are digested much quicker than any other fats, they are absorbed directly in the liver. The MCTs provide sustainable energy throughout the day and promote weight loss by helping to increase metabolism. Studies have also shown that supplementing with coconut oil daily can increase HDL (good cholesterol) and reduce belly fat!
    

• Ghee (grass-fed, organic) - I also love the Kelapo brand of Ghee as well as their 50/50 Ghee/Coconut oil blend. Pure Ghee can be cooked or sauteed at a high heat of 485 degrees F. Perfect for baking, sauteing, and as a topping in place of butter.

  • Benefits: Ghee is clarified butter, which means the milk solids have been removed, which means the lactose and casein have also been removed, making it great for most of us with lactose intolerance who miss butter. It provides fat-soluble Vitamins A, K, & E which support immune health, as well as strong teeth and bones. It contains conjugated linoleic acid (CLA) which may reduce body fat as well as reduce inflammation.
    

• Olive Oil (extra virgin, cold-pressed, organic): We use the Costco Kirkland brand of Extra Virgin Olive Oil. Should be used at low heat ranging from 310-340 degrees F. Great low-heat sautéing, in dips, or in homemade salad dressing.

  • Benefits: Extra virgin olive oil contains an antioxidant called polyphenols that can help reduce inflammation, fight free radicals that cause cellular damage, reduce aging, improve brain health, and reduce the risk of heart disease. Like avocado oil, it also contains oleic acid, which may help to reduce joint inflammation, it is heart-healthy and can increase HDL (good cholesterol), and it can protect from harmful free radicals.

 

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or need a proven nutrition and fitness plan to get you out of a rut, then sign up for our 30-Day Beat Belly Bloat Program today!

Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients. 

Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Dairy-Free Pumpkin Pie Protein Shake (soy-free)

This is an easy-to-make, high-protein pumpkin pie smoothie that will give you all the fall vibes! It’s packed with gut health-boosting collagen, healthy fats and has 37g of protein (or more depending which brand of collagen you use)!

This fall, I was invited to a member appreciation night at my local Hotworx where all of us health practitioners and beauty vendors were able to share our services with other members. I whipped up this pumpkin protein shake recipe to serve to members who were just getting done with their workouts and it was a huge hit!

Everyone was blown away by how delicious it tasted. I think one thing that made this pumpkin protein smoothie such a hit is that it actually tastes like pumpkin, and even though it does have half a banana, you can’t taste it at all.

I loved sharing this smoothie with my fellow gym goers so they could see how to get a high amount of supplemental protein in a meal with a smoothie. This smoothie would be great for breakfast, as a snack, or pre or post-workout meal.

Why do we need to eat enough protein daily? Protein is vital to good health, it’s often called the building block of life and for good reason…you literally can’t survive without it. Protein is in every cell of your body and it’s critical that you have enough each day for your body to build and repair cells. Protein is also an important component of your bones, muscles, tendons, cartilage, skin, blood and more.

Having a high protein intake per day is important overall but especially as you age because you now have a much higher protein requirement to maintain muscle mass - mainly because your system is no longer dominated by hormones like when you were young. Yet many people eat much lower amounts of protein as they age because they look at it negatively for various reasons (or appetite decreases over time), rather than them looking at the massive benefits that protein provides.

The goal as you age is to maximize muscle protein synthesis so that you can preserve lean tissue - over time, it will help with strength, bone health and other essential functions keeping you mobile and balanced.

What makes protein so special? Protein is an essential nutrient that is made up of 20 building blocks known as amino acids. 9 of the 20 are essential amino acids meaning the body cannot make them on its own and we must get them from quality protein sources in our diet. The other 11 amino acids can be created by the body, making them non-essential amino acids.

We must obtain the 9 essential amino acids from mainly animal and some plant sources…but it’s important to note that most plant proteins are not a “complete protein” and are not as bioavailable as animal proteins due to the amino acid profile, as well as issues with digestion and absorption. Because of this, you essentially need to just about double the amount of plant proteins to get enough quality protein your body can utilize.

This shake is made up mostly of plant proteins, as well as protein from bovine collagen so it provides MOST of the essential amino acids. But have no fear, because if you have a well-rounded diet of mainly animal proteins mixed with some plant protein, you should be able to achieve the amount of protein and essential amino acids to achieve your daily needs.

Before we get to this recipe, you’re probably wondering how you can insure that you are getting enough protein per day. The studies that look at protein intake and gaining muscle mass vary from 0.8-1.0+ gram per pound bodyweight, so it’s safe to say a balanced approach would be most beneficial, so around 1g per pound bodyweight is highly effective.

High Protein Pumpkin Pie Protein Shake (soy-free & dairy-free)

• 1 serving protein powder, such as Thorne MediBolic Cinnamon (18g of protein) or Designs for Sport Beef Protein Vanilla Use affiliate code AWAKENED10 for 10% off (21g of protein - If you choose a vanilla protein powder, add cinnamon to the smoothie)

• 1 serving Great Lakes collagen powder (11g of protein) or Vital Collagen (18g of protein)

• 1/2 cup pumpkin puree

• 1/2 frozen banana

• 3/4 cup unsweetened coconut or almond milk

• 1-2 Tbsps nut butter (almond butter, sunflower butter, etc.)

• Stevia powder to taste

Add ice, blend and enjoy!

Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients. 

Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

How to Reset a Slow Metabolism

See if this sounds familiar to you. You’ve been working out hard for a while, dieting and running. At first, you were seeing really good results from your effort (assuming your goal was losing body fat). But then as you keep going, progress seems to slow to a crawl or stops altogether.

What do you usually do at that point? You start pushing your foot harder on the gas pedal, so to speak, demanding more from your body and eating even less. For a time that might work but then the same thing happens. Your progress stalls or stops AGAIN and now you are even more drained and hungry than you were before. Maybe this cycle has occurred again and again. Super frustrating!

Perhaps this is happening to you or you know someone that this is the case for. They complain that no matter what they do they can’t seem to lose any fat or they keep regaining the same body fat back over and over. Right about now we start blaming age or our genetics for the problem. Now those things will play SOME role of course but what if I were to tell you that how you treat your metabolism can tell it either to slow down OR to speed up.

Your metabolism and specifically your metabolic rate is quite frankly the most important piece of equipment you have in your proverbial tool bag. The current state of your metabolism is your KEY to getting where you want to go.

So what exactly is metabolism

If your metabolism were a Facebook relationship status it would say “It’s complicated”. The metabolism is a complex piece of machinery and a full discussion of every aspect of it is beyond the scope of this post. 

It IS however important to understand the basic purpose of the metabolism, which is to convert food into energy in order to run cellular functions. It is literally ALL the chemical reactions that occur in your body to sustain and maintain your life. It’s kind of a big deal. 

Knowing this is important because your fuel/food intake, specifically how much you consume relative to what your body's needs are is intimately related to how well your body functions and is able to sustain itself.

There is no fooling your metabolism. It knows EXACTLY what it needs based on what your body is being asked to do. Those jobs include important things such as keeping your brain and organs running on top of any other tasks you ask of your body. IE running that ½ marathon or trying to lose those 10lbs of extra body fat through diet and exercise. It knows what it wants or at least what it thinks it needs based on its current expectations.

Thermostat vs. calculator model

When discussing fitness or fat loss all too often we are led to believe that our metabolism is a simple calculator. Take in less energy than you put out = fat loss at a steady consistent rate. This model, however, is not a very accurate representation of how the metabolism works.

Your metabolism is an adaptive animal. Your metabolic rate adjusts to better keep you alive. It cares more about your organ function first and foremost, not your athletic endeavors or desire to lose fat. If it’s under stress and being asked to do a lot with very little it’s going to start fighting back by slowing down and wanting to hold on to the “rainy day fund” around your midsection or decrease the energy you have for that athletic endeavor and your performance will suffer.

The metabolism is better represented as a furnace and how hot or cold that furnace burns can change! The heat of your furnace will determine if you are making continued progress in your goals or are stalling out. The good news is that if it’s currently low it can be told to turn up!

What causes your metabolism to slow down?

The act of the metabolic rate adjusting is known as adaptive thermogenesis. This slowdown of your RMR (resting metabolic rate) or a general reduction in calorie burn can occur usually for 4 primary reasons:

1. Not eating enough. Eating much less than your body needs over an extended period of time.
   

2. Your body getting more efficient at the exercises you perform. This overtime means you are actually burning fewer calories to perform the same amount of work than you did when you first started out. Your body becomes more efficient and requires less energy to repeat the same activity.
   

3. Chronic stress causing hormonal dysfunction. That goes for all stress on our bodies. Emotional stress, work stress, diet stress, exercise stress, lack of sleep, etc. Stress is stress and your hypothalamus which helps regulate your metabolism via hormones is intricately linked to your nervous system. Also, as stress levels increase so does the hormone Cortisol which can inhibit thyroid stimulating hormones, the messengers between the hypothalamus and the thyroid gland. This is why high levels of stress (good or bad) over time can have a negative impact on the function of your metabolism.
   

4. Losing muscle (or just not having very much to begin with).

Fat Loss and metabolic slowdown

Everyone’s goal should be to try and maintain their metabolic capacity as much as possible.

That said, for fat loss to occur there are two universal truths to keep in mind:

1. You must be in a calorie/energy deficit

2. You must work to balance your hormones

For better or worse with a reduced calorie intake and exercise you are going to experience a slow down or metabolic compensation.

The rate at which one's metabolic rate slows down is an individual thing. Everyone’s system is unique. On average when someone is in an energy deficit the slowdown of metabolic rate can range between 200-800kcal/day or on average about 300kcal/day.

With any fat loss program at times, it usually becomes necessary to drop calories lower and/or increase exercise in order to continue to see progress. Such is the nature of the beast. Again you should only adjust this when progress completely stalls as you want to be able to eat as much as you can get away with for as long as you can and still net results. Jumping to a very low-calorie diet right away is a common mistake as this leaves you less room to drop down as your metabolism compensates (If you are already at a low-calorie point and not seeing results the next section is for you).

For example, two people start a fat loss diet and person A starts at 2,500 calories (based on their TDEE or total daily energy expenditure) and person B starts at 1,500 calories.

Person A has a LOT more dieting capacity and wiggle room. They can eat more food and still create an energy deficit. They also have more room for error. That 250 calorie cookie they eat at lunch isn’t going to take quite as big a bite out of their daily calorie allowance as person B who is more calorie poor.

Metabolic damage symptoms

When your metabolism gets increasingly stressed you will experience:

• Increased hunger

• A drop in energy levels

• Increased cravings

ALL this is done to try and force you to take in the energy (aka food) that your body wants.

When this happens, your hormones start getting out of balance and typically after a while we cave on our low-calorie diet. Now, since you have a slower resting metabolic rate 2 things can happen:

1. You regain the fat you worked hard to lose.

2. Your body overcompensates and you end up gaining even more weight than what you started with. Not ideal.

Depending on one’s diet history, the hard facts of life are your metabolism may no longer be set up to let you continue to lose body fat. If you have been in a chronic low energy state through a combination of low-calorie intake and exercise AND not seeing the results you are after your metabolism and hormones are probably hitting the brakes pretty hard and won’t play the fat loss game any further. Your metabolism has probably compensated pretty hard to make up for the imbalance it has been dealing with in its energy budget and dialed that furnace way down.

The trick is not JUST to work harder but work SMARTER and understand that at times increasing your metabolic capacity and INCREASING calories is the way forward.

Increase your metabolic or dieting capacity with reverse dieting.

Let me give you a hint. Eating smaller frequent meals has nothing to do with ramping up your metabolism. Meal frequency or meal timing can have different effects on your body but has nothing to do with increasing your RMR.

The first thing to do is to stop what you are doing, which is probably just more of the same and think differently. It might be time to start reversing metabolic damage by SLOWLY start adding calories back into your diet, releasing the hormonal brakes on your metabolism and focusing on anabolic (aka. muscle building) activities.  

6 Steps to Resetting Your Metabolism When it’s No Longer Working for You:

• Start a food log. If you haven’t ever kept a food log now is the time. It’s not hard. It just takes some discipline and practice to get a feel for it. I really like using MyFitnessPal for this task. You might find that on your average week or day you are actually taking in FAR MORE calories than you previously thought. This might be the reason for you stalling out on your fat loss. If you are hungry, have low energy and your cravings are high, however, I guarantee you that eating too much isn’t your problem. Keeping a food log is going to be the tool you will use to help you understand where you are now and how to SLOWLY increase your calories.
  

• Have an intelligent macro (carbs, fats, proteins) approach. Arguing for or against a certain macro percentage or eating style is not the focus of this post and could be a much larger discussion but I would just say make an informed decision about what your plan will entail and follow that in relation to your calorie budget. Balance is key. If you haven’t had a macro plan previously I would suggest starting with either:

  • 50% carb / 30% protein / 20% fat

  • 40% carb / 30% protein / 30% fat.

• Reverse diet. Yes. You still get to diet! Just in reverse! This is not a free for all. This is still eating with goals and guidelines in mind. This is the part however where you get to start adding more calories back in on a weekly basis. Again the keyword when adding calories is....SLOWLY.

  If you have been eating 1,200 calories for quite some time and you just start adding in tons of extra calories you are just going to put on a lot of extra weight which isn’t the goal. Your goal is to increase as much as possible but have your body still maintain homeostasis. I.E. Your weight and/or your body shape should remain fairly close to where you started. That said if you are very underweight or have been treating carbs like they are the spawn of Satan you most likely will see an initial WEIGHT fluctuation. That’s ok though! Remember not to let your emotions run away with you and start associating WEIGHT with FAT. It’s not the same thing.
  

  On a weekly basis, you are going to add in 50-100 calories or 2-3% of your body weight. Follow the plan for a week, check in at the end of your weekly cycle and EITHER increase again if your body is relatively close to your starting point OR hold steady for another week and check back in after your body has reached more of a point of homeostasis. Remember your metabolism slowed down over time it’s going to take a bit of time to build it back up. Enjoy eating more and having more energy!
  
  

•  Start focusing on muscle-building anabolic workouts. Building up muscle requires energy both to build and more importantly to maintain when at rest. IE. You get to eat more and still look awesome.
  
  Muscle building activities stokes the anabolic hormones of the body and revs your metabolism up. This is not sex-dependent! This goes for both men AND women. You don’t need to train like a pro bodybuilder but you should be incorporating some heavy, challenging weights (for you) into your week and continuing to add challenge week to week. If you are lifting the same weight over and over you aren’t stimulating the muscles or the anabolic (building) process the same way after a certain point. Again if your metabolism is your focus, some strength training should be as well.
   

• Get adequate sleep. Remember how we talked about chronic stress having a detrimental effect on your hormones and your nervous system? Well getting enough sleep is part of how your body recovers and recoups itself. Your general aim should be to get about 7-9hrs a night. Getting enough sleep in our busy world is seemingly harder and harder to do but just make it your aim to improve it if you are currently getting way less than you should.

• Reduce stress. Suffering from low motivation? Low energy during the day? Low sex drive? Feeling depressed? Have no energy to do your workouts? Feeling run down often? Unreasonably anxious? Surprise! You’re probably dealing with chronic stress at some level. Stress is fine. Chronic stress is not. It wreaks havoc on your nervous system, and your hormonal balance let alone your quality of life. Remember balancing hormones is also a part of healing your metabolism or at least getting your hormones more willing to play the fat loss game or improve sports performance. A constant state of stress is not going to let your body recover the way it should. The first step is to identify what is causing your stress and then work on it as if your health depends on it…because it does. What you need to do to improve stress will be different for everyone. For some, it actually might mean exercising less. For others, it could mean incorporating yoga and a hot bath into their week. Or maybe just more time with friends and loved ones. Work to find strategies to improve your current stress status and not just hoping it will go away.

How long does it take to reset your metabolism? There is no real answer to that because every BODY is unique. In the end, remember ber progress, not perfection is the goal. If you are moving in the right direction and taking steps forward you will feel like a success. Focus on the journey and the big picture. Don’t get caught up in the craze of quick fixes or just repeating the same thing over and over again expecting different results. Sometimes the way forward is for you to stop, breathe and refuel your body so that you can continue making progress on your big long-term goals.   

Is your metabolism slow? If you have been struggling with a slow metabolism and haven’t been getting the results you want from your training program, then contact us! We offer nutrition and workout plans that are custom-tailored for our clients both in-person in Denver and virtually all over the globe.

I’m a personal trainer in Denver and an online training coach and have been training clients for over 11 years. I’m passionate about teaching my clients how to get their dream body and helping them reach their health and fitness goals. In an industry driven by fads and hype, I strive to be a sound voice helping to filter the noise out for my clients so they can focus on just the things that matter. I believe looking your best and feeling great isn’t just a destination but a lifetime of good habits put into practice. Get my Top 5 Ab Moves HERE.

Healthy Chocolate Chip Pumpkin Pancakes (Soy, Dairy & Gluten-Free)

February is that time of the year when love is in the air and hearts are all a flutter! Not only is it centered around love because of Valentine’s Day, but it’s also American Heart Month! Some of the top ways to keep your heart health in check is by exercising regularly and eating a healthy diet to help you maintain a healthy weight, lower cholesterol and blood pressure. Unfortunately, there is a lot of misconception about healthy food tasting bland and boring. I know when most people think of heart-healthy foods, pancakes are not usually the first foods that come to mind. Well, that all changes now!

Some of my favorite recipes to make in the kitchen are pancakes that taste so deceivably good, you won’t believe they are healthy! You may already have many heart-healthy ingredients in your pantry and not even know it.

Here are some heart-healthy ingredient that I love:

Coconut oil like the cold-pressed unrefined organic coconut oil from Kelapo has many amazing health benefits and tastes delicious! It contains Medium Chain Triglycerides (MCTs) which are digested much quicker than any other fats. MCT’s are absorbed directly in the liver, provide sustainable energy throughout the day, and promote weight loss by helping to increase metabolism. Studies have also shown that supplementing with coconut oil daily can increase HDL (good cholesterol) and reduce belly fat!

Read: 4 Healthy Cooking Oils You Should Be Using In The Kitchen

Dark Chocolate is bursting with flavor and full of antioxidants which help to prevent your body from being damaged by free radicals from toxins in our everyday environment. Also, eating moderate amounts of flavanol-rich dark chocolate can lower blood pressure, improve blood flow to your heart and brain, and has a blood-thinning effect, which can benefit cardiovascular health.

Nuts are not only delicious and make a deliciously healthy snack, but they are also great for lowering LDL (bad cholesterol), one of the top offenders for causing heart disease. Nuts are full of heart-healthy monounsaturated fats which directly lower bad cholesterol, Omega-3 fatty acids that prevent dangerous heart rhythms that can lead to heart attacks, fiber which helps to keep you full while lowering cholesterol, Vitamin E which may help keep your arteries plaque-free which can lead to heart attacks and other heart complications, and L-arginine which may help to improve the health of your artery walls making them flexible and less prone to blood clotting.

Eggs are a perfect food to eat any time of the day! Sadly they were once vilified because of the high cholesterol content in the yolks, but studies have shown that the cholesterol from eggs does not have an adverse effect on blood lipids. They do, however, include many nutrients including protein, antioxidants vitamins B12 and D, riboflavin, and folate, which may help to lower the risk for heart disease.

Pumpkin is a great low-calorie, high-fiber food to add to your diet and especially while baking! They are a good source of vitamins and minerals, especially beta-carotene, vitamin C, and potassium which have all been linked to fighting heart disease.

Dark Chocolate Chip Pumpkin Pancakes (Soy, Dairy & Gluten-Free)

Makes 3-5 small pancakes

• 2 Tbsp Almond flour

• 2 tsp Coconut Flour

• ½ Tbsp Kelapo Coconut Oil plus ½ Tbsp for the pan

• 2 large eggs

• 1/2 cup pumpkin puree

• 1 Tbsp almond milk

• 1 tsp vanilla extract

• 1 Tbsp dairy-free dark chocolate chips

• 1 tsp cinnamon

• 1/4 tsp pumpkin spice

• 1 Tbsp honey or stevia to taste

• dash of baking soda

 Optional ingredients:

• chopped almonds, walnuts or pecans

Mix all dry ingredients together in a bowl. Mix all wet ingredients together in a separate bowl, if coconut oil has hardened then microwave for about 20 seconds until liquid. Once both bowls are mixed, combine into one bowl and mix well.

Set your stove to medium to medium-low heat, preheat the skillet or pancake pan. Once the pan is warm, toss in a half Tbsp of Kelapo extra virgin coconut oil or coconut oil spray to coat the pan. Pour the batter into the pan, makes about 3-5 small cakes, cook pancakes for a couple minutes on both sides until golden brown, flipping once. Top with maple syrup, coconut oil or almond butter. Bon Appétit!

What are some of your favorite heart-healthy ingredients to cook with?

This post has been updated and was originally posted as a guest post on Kelapo Coconut Cooking Oil’s blog in 2014

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 30-Day Beat Belly Bloat Program today!

Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients. 

Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Healthy Air Fryer Chicken Tenders (soy, dairy & gluten-free)

Coming from the south, I grew up on fried chicken but since going soy and dairy-free plus limiting my gluten intake, I haven't had much room in my life for fried chicken. Not to mention it doesn't do my waistline much good since I mostly try to eat in a way that keeps inflammation low because too much inflammation can cause weight gain and also prevent you from losing fat. I surely don’t need any help in that department!

Fried foods in general are a very high inflammatory food because of the unhealthy cooking oils used to fry the food. I’ve been eating this way for about 11 years so I really haven't missed fried foods much and on the rare instance when I do, I will have a fun meal out on the weekend and then go back to my healthy way of eating the next day.

But over the last couple years, the air fryer has made it much easier to enjoy fried-style foods but without the added fat and oil that comes with deep frying. I mostly use my air fryer to make vegetables like yellow squash during my weekly meal prep but it’s been fun to make healthier French fries and “fried” chicken tenders.

A couple months back, I found these panko style gluten-free rice crumbs from Trader Joe’s. Since then, I've been trying to perfect my gluten-free panko air fryer chicken tender recipe seasoned with everything bagel season. It’s a really simple recipe that you can really make your own depending on your personal taste since you can season any way you want!

For this recipe, I have not included exact ingredient amounts for the crumbs and seasoning because the amounts will really depend on how much chicken you are using. I normally get a bag of the frozen chicken breast tenders at Trader Joe’s and thaw out 6-12 and make them in 1-2 batches.

You don’t want your chicken to be crowded inside the air fryer so you should space them out that way they get nice and crispy. This is why I will usually do 2 batches if I am using more than 6 tenders.

Also, my air fryer is a 6 Qt. size so it can fit a good amount of food at one time but if your air fryer is smaller than that, you might have to do several batches depending how much chicken you make at once.

Gluten-Free Healthy Air Fryer Chicken Tenders

Ingredients:

• 6-12 chicken breast tenders

• 1-2 eggs

• Trader Joe’s Gluten-Free Rice Crumbs

• Salt and pepper

• Everything bagel seasoning

• Cayanne pepper

• Garlic powder

Instructions:

• In a bowl, scramble 1 egg about 6 tenders or use 2 eggs if you are making 6-12 tenders.

• Spray the bottom of your air fryer pan with olive or avocado oil and set to the side.

• In a separate bowl, mix the TJ’s rice crumbs, garlic, cayenne pepper, everything bagel seasoning or any other seasoning combo of your choosing. Go heavy on the seasoning to make sure you have enough to cover all of your chicken!

• Use either thawed chicken breast tenders or get chicken breast and cut them into strips. Salt and pepper the raw chicken, then dip chicken into scrambled egg, flip it a couple times to cover it really well.

• Then dip the chicken into crumb mixture, roll several times to cover them well with the mixture.

• Once coated with crumb mixture, add the chicken to the air fryer pan, salt lightly, add additional everything bagel seasoning, and spray the top of chicken lightly with olive or avocado oil.

• Set air fryer to 400° and cook 5-6 minutes per side. Internal chicken should reach 165° and the outside should be crispy and lightly browned.

  Get ready to enjoy some deliciously healthy, dairy-free, soy-free, gluten-free, NON-deep fried tenders! 😍
  
  As an added bonus, when you are craving some chicken and waffles like Chris and I were this weekend, you can make this healthy version paired with some protein waffles and coconut whip topping and feel pretty dang good about yourself after!

Cranberry, Coconut, Dark Chocolate Chip Protein Balls (soy, dairy & gluten-free)

Another no-bake protein ball recipe coming at ya! This week for our outdoor bootcamp class, I made a delicious cranberry, coconut, dairy-free dark chocolate chip, protein cookie ball recipe! These make a delicious soy, dairy and gluten-free snack!

After I made them, I put 2 protein balls into individual snack bags to make them easy to grab-and-go but you could also throw them into a container and keep them in the fridge or freezer.

Cranberry, Coconut, Dark Chocolate Chip Protein Balls - Serving size: 2 balls


Ingredients:

• 2 scoops Vanilla Tone It Up protein powder

• 1.5 cup old fashioned rolled oats 

• 1/2 cup + 2 Tbsps Trader Joe’s Sunflower Butter (sugar-free)

• 1/3 cup raw, unfiltered honey

• 1 teaspoon cinnamon

• Dash of salt 

• 1/2 cup shredded coconut, unsweetened

• 1/2 cup of Enjoy Life dark chocolate chips

• 1/3 cup unsweetened dried cranberries

• 1/3 - 1/2 cup unsweetened almond milk

Instructions:

1. Stir all the ingredients together in a bowl until it’s well mixed. **start with 1/3 cup unsweetened almond milk and add more as needed.

2. Roll into balls. Put in the refrigerator for about 20 minutes and enjoy! 
   

3. Store in refrigerator or freezer to eat all week long.

Below is the macro breakdown for 1 serving (2 protein balls) but your macro breakdown may be different depending on the ingredients you use.

If you are in Denver or Littleton, CO, come join in on our next outdoor Bootcamp! We would love to see you there!

Littleton, CO Bootcamp in the Park

We have been loving putting on summer outdoor bootcamps at Lakehurst Lake park in Littleton, CO recently! Chris has been leading some fun workouts with both weighted and bodyweight exercises, as well as working on mobility for injury prevention. Plus, there is nothing better than checking out views of Red Rocks Amphitheater, the mountains, and Harriman Lake when you are getting in a great workout with like-minded people!

This weekend on August 1st at 9am, we are hosting bootcamp and brunch! We will start at 9am with a great workout and after, we will enjoy post-workout brunch in the field with an egg casserole, fruit. and sourdough bread, plus a vegan breakfast option!

Our second Bootcamp date for the month of August is on August 15th at 9am and we will provide a little post-workout snack after (soy, dairy & gluten-free)!

August Dates:

• Saturday, August 1st @ 9am

• Saturday, August 15th @ 9am

Where:
Lakehurst Park in Littleton

$20 per person, per class

Come as you are!! This workout is for all fitness levels and is made up of mobility work, bodyweight and weighted exercises and drills.

Address: 4533 S Miller Ct, Littleton, CO 80127 - Please do not pull down Miller Ct Lakehurst Park is actually located on Surrey Dr. Continue past a Miller Ct and you will see the open park area on the right with Harriman Lake behind it. Street parking anywhere on Surrey Drive.

What to bring: Water, towel, sanitizer, and sunscreen. We will have a little post-workout snack after we are done! We can't wait to see you there!

We hope to see you there!

Chocolate Chip Coconut Cookie Protein Balls (soy, dairy & gluten-free)

This weekend, Chris and I hosted our first outdoor bootcamp in our neighborhood in Littleton, CO! We wanted to provide a delicious and healthy protein snack after, so I whipped together these no-bake dark chocolate, coconut protein cookie balls - they were a hit and super easy to make!

I put 2 balls into individual snack bags to make them easy to grab-and-go but you could also throw them into a container and keep them in the freezer. The only thing to be aware of is these are pretty high in fat and lower in protein, about 20g fat and 10g protein so it's easy to over eat your fat content for the day if you ate more than 2 in a day.

So in the future, I might try to find a way to lower the fat and raise the protein. I will upgrade the recipe when I get figure that part out! But in the meantime, these make a delicious soy, dairy and gluten-free snack!

Ingredients:

• 2 scoops Vanilla Tone It Up protein powder

• 1.5 cup old fashioned rolled oats 

• 1/2 cup + 2 Tbsps natural peanut butter (peanuts and salt, no sugar)

• 1/3 cup raw, unfiltered honey

• 1 teaspoon cinnamon

• Dash of salt 

• Half cup shredded coconut unsweetened

• Half cup of Enjoy Life chocolate chips, I used dark but you can use either

Instructions:

1. Stir all the ingredients together in a bowl until it’s well mixed. **If your mix is too dry for the balls to form, add either 1-2 Tbsps coconut oil or for less fat, add unsweetened almond or coconut milk.

2. Roll into balls. Put in the refrigerator for about 20 minutes and enjoy! 

If you are in Littleton or Denver, CO, come join in on our next outdoor Bootcamp! We would love to see you there!

New Personal Training Location in Denver!

Chris is now offering Personal Training at The Yard on Santa Fe and 1st! This is a great location near the Copper Door coffee shop, Deviation Distilling, Board Game Republic, Renegade Brewing Company, Smokin Yard’s BBQ and more!

Chris Hale has over 12 years of experience as a personal trainer and is dedicated to your goals! You can read the reviews of his many satisfied clients here and also here!

Together you will focus on how weight work, cardiovascular training, and nutrition all work together to achieve your personal goals. It is Chris's goal to help YOU build a stronger, fitter, leaner and more balanced body!

Chris currently offers 1-on-1 personal training or partner training sessions for you and a friend.

If you can’t make it to the gym, then Chris can train you from a distance with online personal training through our fitness app so you can train anywhere, anytime. There is something for everyone!

Your training program will include an in-depth personal training assessment where we will determine your new regimen which will be tailored specifically to you depending on your personal goals, your current health, and lifestyle.

Click the button below to get started with a complimentary session with Chris!

 

Air Fryer Roasted Yellow Squash Recipe

If you follow me on Instagram, then you know my air fryer and Instant Pot are MY JAM!!

I have pretty much only used my Gourmia 5 Qt Air Fryer to cook vegetables since I got it last December. The clean-up is super easy, the time to roast my veggies is often cut in half, and they come out perfectly cooked and flavorful every time!

Each week, I usually cook air fryer yellow squash, zucchini, green beans, and roasted carrots. I’ve also cooked some amazing roasted golden potatoes and sweet potato fries that were out of this world.

I chose to get a 5 Qt size air fryer because I knew I would be cooking large batches of food at a time and a smaller fryer just wouldn’t do the job because it would take more time and effort.

I meal prep every week but the way I usually do it now is by cooking all throughout the week rather than all in one day. So I find myself using my air fryer at least 3-4 times a week that way I always have plenty of vegetables on hand.

• Read: Easy Weekly Meal Prep: Instant Pot Salsa Shredded Chicken

• Read: How To Start Meal Prepping Like a Pro

• Read: How To Weekly Meal Prep The Easy Way

When I’m short on time in the morning but need veggies for my lunch, I quickly chop up squash and throw them into the air fryer to cook for 15 minutes while I am getting showering or putting on my makeup. It’s so easy to do and comes out delish every time!!

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Step 1: Wash and cut my squash into about 1/2” half moon slices.

Step 2: I spray the air fryer basket lightly with avocado oil. We buy the large bottle of avocado oil from Costco for $9.99 and fill it into my Misto oil sprayer.

• Read: 4 Healthy Cooking Oils You Should Be Using In The Kitchen

Step 3: Add sliced yellow squash to the basket, spray them lightly with avocado oil, and season. Shake well to make sure all the squash are seasoned. If needed, add another spritz of oil to make sure all the squash are coated.

Step 4: Close the basket. Set the air fryer to 370 degrees and set cook time to 15 minutes. Shake the basket about halfway through and spray lightly with more avocado oil if needed.

Depending on how many squash are in your basket and their thickness, you may need to add extra time in 5 minute increments until the are cooked through. Remove from basket, plate, and enjoy!!

Air Fryer Yellow Squash Recipe

Ingredients:

• 2-3 yellow squash depending on their size

• Avocado oil spray

• Everything bagel seasoning (I get from Trader Joe’s or Costco)

• Thyme, salt and pepper

Instructions:

• Step 1: Wash and cut squash into about 1/2” half moon slices

• Step 2: Spray the air fryer basket lightly with avocado oil. We buy the large bottle of avocado oil from Costco for $9.99 and fill it into my Misto oil sprayer.

• Step 3: Add sliced yellow squash to the basket, spray them lightly with avocado oil, and season with everything bagel seasoning, salt, pepper, and thyme. Shake well to make sure all the squash are seasoned. If needed, add another spritz of oil to make sure all the squash are coated.

• Step 4: Close the basket. Set the air fryer to 370 degrees and set cook time to 15 minutes. Shake the basket about halfway through at the 7 minute mark and spray lightly with more oil if needed. Depending on how many squash are in your basket or their thickness, you may need to add extra time in 5 minute increments until the are cooked through.

• Step 5: Remove from basket, plate, and enjoy!!

I usually enjoy my squash as a side to my Instant Pot salsa shredded chicken but there are so many other dishes you can make with this delightful side!

Leave me a comment and let me know what your favorite air fryer side dish is!

Easy Weekly Meal Prep: Instant Pot Salsa Shredded Chicken

This post contains affiliate links meaning we earn a commission if you use those links. 

Confession time!! I don’t think I’ve used our oven since cooking Christmas dinner (yes, we are in April now 😜) and I’m totally ok with that!  

One practice that Chris and I have done for years is weekly meal prep to stay on top of our health and fitness goals. Eating healthy, soy- and dairy-free, plus managing my weight is SO much easier when I have my food prepared.

For years when my schedule was super busy, I would spend a few hours 1 day a week cooking all my food at once and putting pre-portioned meals into containers so I was prepared all week.

But now, I usually just cook large batches of protein and vegetables to keep on hand in the fridge so I can throw together a quick and delicious meal any time. Either meal prep option is great, you just have to find what method fits your lifestyle.

Having these prepped foods ready to go is especially helpful because I often practice carb cycling, meaning some days I eat low carb, higher protein, and fat, and then other days I eat regular macros of higher carb, higher protein, and lower fat.

But no matter what your eating preference is, meal prep of some sort is super beneficial because you can control what you eat and it saves you money because you aren’t eating out all of the time—bonus!!

Lately, I’ve been pretty much cooking all my protein, such as chicken, pork tenderloin, and beef brisket, in my 8 quart Instant Pot and all my veggies, like zucchini, yellow squash, and carrots, in the air fryer. Chris has even joined in on the new meal prep fun because it is so easy and delicious, and we love not having to do a ton of clean-up after.

Here are 4 examples of meals I create with Instant Pot salsa shredded chicken:

The 2 meals below are examples of similar lower-carb day meals I often make that are bursting with flavor and keep me full for several hours.

Meals 1 & 2: I add 5-6oz of salsa shredded chicken, air-fried zucchini, cauliflower, and carrots, and top with walnuts, kalamata or black olives, jalapeños, and avocado, occasionally sprinkled with “everything bagel” seasoning from either Trader Joe’s or Costco 🥑. I love creating more flavorful meals because for a while, I was starting to get into a little food rut and no one likes eating boring-tasting food.

The next two meals below are examples of meals I would eat on a regular macro day as they have more carbohydrates.

Meal 1: 5-6oz salsa shredded chicken, 1 cup of jasmine rice, coconut aminos (a delicious soy-free replacement for soy sauce), air-fried carrots, zucchini, jalapeños, and 1/4 slice of avocado.

Meal 2: Sliced organic sourdough bread topped with mashed avocado, sliced tomatoes, salsa shredded chicken, and “everything bagel” seasoning. So good!!

Quick tips when making your salsa shredded chicken

The salsa in this recipe is very subtle so you’re not stuck with eating Mexican-style meals such as tacos all week if you don’t want to. I’ve actually made many different flavored dishes with this chicken, such as soups like ramen, added it to my cauliflower gnocchi, thrown it together with veggies, and topped my avocado toast with it.

Another variation I’ve made if I don’t have salsa on hand is using marinara sauce instead and Chris has also used BBQ sauce. I would suggest with both of those substitutions that you add more sauce when cooking and a little additional water, maybe 1/3 to 1/2 cup, so your Instant Pot doesn’t flash the burn warning at you.

Instant Pot Salsa Shredded Chicken:

This recipe is so easy! Find the full recipe at the bottom of the page, below the photos!

Spray the Instant Pot lightly with avocado oil. Season both sides of your chicken breasts and add them to your Instant Pot. Pour salsa over the chicken to cover most of the top of each breast. Put the lid on, close the valve knob to the sealed position, and cook on the pressure cook setting for 13 minutes.

Once your timer goes off, let the chicken sit for about 10 minutes before turning the valve to quick release. Add chicken to a plate to shred with 2 forks or this amazing claw shredder. I will usually knock off a little bit of the salsa back into the pot before I put it on the plate to shred but it’s not necessary.

Once shredded, add it back into the Instant Pot, mix with the juices, add additional salt and pepper if desired, and then let it marinate on warm setting with the lid closed for a while. If there is too much liquid, you can also turn on the sauté function for a few minutes to evaporate some of the liquid.

When ready, eat and enjoy or add to a dish to let cool then store it in the fridge for your weekly meal prep.

Depending on your salsa, there will most likely be extra liquid in the bottom of the pot. You can choose to discard this or store it with your chicken for extra flavor. Additionally, you can drain the excess liquid and add extra salsa before eating or storing if you would like even more salsa flavor. Get ready to enjoy some deliciousness!

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Instant Pot Salsa Shredded Chicken Recipe

Ingredients:

• 3-4 chicken breasts

• 1/2 - 3/4 cup salsa (enough to cover most of the top of each breast)

• Salt and pepper

• Taco seasoning to taste, or I will use garlic, thyme, cayenne pepper, and any other seasonings that sound good

• 2 Tbsps water (or 1/4 cup of water if your salsa is thick and chunky)

Instructions:

1. Spray the Instant Pot with a little avocado oil either Chosen brand spray (or we use a misto sprayer) to coat the bottom of the pot.

2. Season both sides of the chicken breasts with salt, pepper, and taco seasoning blend or any other seasonings you desire. Then add chicken breasts to your Instant Pot.

3. Pour about 1/2 - 3/4 cup of salsa over the chicken to cover most of the top of each breast. If salsa is very chunky, add 2 Tablespoons to 1/4 cup water to your pot so you don’t set off the burn warning.

4. Put the lid on, close the valve knob to the sealed position. Hit the Pressure Cook button and set it for 13 minutes.

5. Once the timer goes off, let the chicken sit for 10 minutes before setting the valve to quick release to let the steam out.

6. Open the lid and remove the chicken to a plate. Shred the chicken with 2 forks or this amazing claw shredder. Once shredded, add back into the Instant Pot, mix with the juices, and add additional salt and pepper if desired. Then, let marinate on warm setting for a while until you’re ready to eat it, or put it in a dish to store in the fridge.
   
   *** Depending on your salsa, there will most likely be extra liquid in the bottom of the pot. You can choose to discard this or store it with your chicken for extra flavor. Additionally, you can drain the excess liquid and add extra salsa before eating or storing if you would like even more salsa flavor.

I hope you enjoy this recipe as much as we do! Let me know if you have questions in the comments and tag me on Instagram at @awakenednutrition if you give it a try!! I love hearing from you!

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Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 30-Day Beat Belly Bloat Program today!

Weight Loss vs. Fat Loss - What’s the Difference?

Often when we discuss losing weight, we are really discussing fat. The problem is that they are not a one-to-one thing but we emotionally think they are.

Too often we are dictated by the tyranny of what the scale says, we think it’s telling us exactly how “fat” we are in a given moment.  It goes up, it goes down, and at times it seems to have a mind of its own.

It can really mess with your mind when you’ve been working out, are feeling good, and visually look better, but STILL, the scale weight either stays the same, barely changes, or even (God forbid) goes up! Many times, as a trainer, I have to talk folks off the ledge when this happens. What gives!

Unfortunately, the scale is often the ONLY tool folks use to track whether or not they are losing body fat and the scale number comes to define whether they are being successful or not.

What does the number on the scale really mean?

Truthfully, for a fat loss goal, the scale by itself is a fairly crappy measuring tool. It will tell you your weight but it can’t differentiate WHAT that weight is composed of. Items such as fat, muscle, water, waste, and so on. Your scale weight is simply your current relationship to gravity. That’s it. We all (me included) attach too much emotion to what that number sometimes signifies.

Our body weight is constantly changing a little bit up and down every day. The scale can’t tell us what percentage of our weight is water at a given moment (more or less dehydrated), whether we have gained muscle from training, lost some body fat, what one’s current hormonal state (ie. where someone could be in their menstrual cycle), what current waste is being held in our bowels or bladder, or whether we have been having more (or less) carbohydrates in our diet.

For example, for every 1g of carb you take in, your body also holds onto about 3g of water.  So if you consume, say, an extra 200g of carbs on a given day, that’s an extra 600g of water right there. 1lb = approx 454g so that 200 grams of carbs you just ate represents almost 2 more lbs right there between food and water in your system.

Losing fat and losing weight are NOT the same thing. 

They have a relationship but they are not one in the same.  It’s important to try and emotionally understand that, as hard as it is sometimes. What you SHOULD focus on most when thinking about losing WEIGHT is actually losing body fat, gaining muscle, and, in turn, changing the SHAPE of your body.

Really, in the end, that is what we mean by losing weight. We really want to feel a certain way or look a certain way. 1lb of fat takes up a lot more space in the body than 1lb of muscle. 

For example, if you lost 5lbs of body fat BUT also GAINED 5lbs of muscle, you would weigh the same on the scale but would look much different and your body would have a different shape.

Here are 4 tips for measuring your progress:

First things first. If you are trying to lose body fat, focus on making a plan, following a reasonable, balanced nutrition and fitness plan and stick to it. When you track anything, scale weight or not, it should be measured against how your plan is working out or not.

1) Reduce your frequency of getting on the scale

If you are a chronic weight scale checker I encourage you to reduce the frequency you get on it and torture yourself. I have absolutely no problem with checking body weight but anything more than 1x a week or every other week is plenty. Remember that the scale weight doesn’t give you the whole story, it won’t take into account other factors such as fat, muscle, water weight, waste, food, bloat, etc.

2) Take circumference measurements

In addition to checking your body weight, another tool you should be using is a tape measure to take circumference measurements. You can buy a very inexpensive tape measure for under $4 and take them at home. Remember that when your goal is to change your waistline or body shape, a tape measure is going to be a much better tool to use than a scale to measure and track changes in your body.

3) Measure with a piece of clothing

One of our favorite measuring tools with clients in our programs besides photos and circumference measurements is using a piece of clothing to measure progress. usually, a pair of tighter pants or jeans works well. You can check progress every 2-4 weeks and see if they start to become looser on you.

4) Take pictures to track your progress

It can be very easy to forget what your body looked like before you started on your fat loss journey. Even if you are noticing changes, they most likely are subtle changes over days, weeks, or months and you are not going to really remember precisely where you started. As much as we all hate taking pictures of our bodies when we are not in our best shape, just DO IT! We have had clients tell us that they don’t think they’ve made much progress with the way their body looks, only to find out later that they actually made HUGE progress in their body composition when looking at their before and after photos side-by-side. It’s easy to forget where you started once you’ve already made progress and only see the way your new body looks.

Once you take your “before” photos just set them aside and forget about them for the moment. Don’t sit there and judge them. If you are making changes you WILL look differently as you go and really what the end product looks like is much more important than where you started. We recommend taking updated progress photos every 2-4 weeks and throwing them into that same folder to look at down the road when you are ready or entering the photos into a fitness app that will allow you to see your progress shots side-by-side. When taking your photos, try taking them at the same time of day, morning is usually best, and if possible, in the same outfit or swimsuit. Again, If you are serious about making a healthy lifestyle change, and staying consistent with your workout and nutrition plan, you WILL see major changes in your body!

Whatever you choose to do to track your progress, just remember, that body weight and body fat are not the same thing and that the scale is mostly just telling you your relationship to gravity in a given moment. Change doesn’t happen overnight so just keep focusing on making positive changes for your body through good nutrition and fitness habits. Your hard work WILL pay off in the end!

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

6 Healthy Habits to Adopt Now

As of today, we only have 55 days left in 2018 - I can barely wrap my mind around it! Chris and I just celebrated our first year of marriage on October 27th and it’s hard to believe that a year already flew by since then. I guess this is just how life goes when you are adulting!

Right around this time is when everyone is buzzing about the holidays (I literally just bought 2 small glittery Christmas trees from Target yesterday and it’s only the first week of November - I am part of the problem), before you know it, those 55 days will have zipped right on past us and we will be staring 2019 in the face!

It’s been mine and Chris’ goal this season to help our clients and you build healthy habits BEFORE the New Year starts instead of waiting until January 1st when all the damage is already done. Just because you will be celebrating with holiday parties, desserts, cocktails, and dinners, doesn’t mean that your entire rest of the year is already ruined.

Read Chris’ post: 5 Tips for how to avoid holiday procrastinating so you can crush your health and fitness goals

So, I have listed some super easy tips that you can start implementing today to help you de-bloat and feel awesome all throughout this holiday season. It’s not about perfection, just start making better choices and building healthier habits that will help you feel good mentally and physically! 

• Drink half your body weight in water -

  One of the easiest things you can do daily that will help you look and feel healthier is make sure you are drinking enough water. Drinking water can help improve digestion which decreases belly bloat, flushes out toxins from our environment as well as all the yummy goodies you will consume this holiday season, help you have clearer skin, and help you fight of cravings! Everyday you should aim to drink about half your bodyweight in ounces of water. So say you weigh 150lbs, then you should drink about 75oz in water throughout the day! So easy and refreshing! Want to bump up the refreshing factor? For added taste and benefits such as better digestion and a possible weight loss boost - make your first morning cup of water, warm and add half of a fresh squeezed lemon to it.

• Start meal prepping and make it a weekly habit -

  This is an easy one but so beneficial! When you cook your own meals, you are in complete control of the foods that goes into your body! You have the power to eat foods that make you feel energized and healthy. How amazing is that? Meal prepping weekly can save you lots of time, money in your pocket, and inches around your waistline. It can seem like a daunting task, but really what isn't when you are first learning something that is new to you?! You just have to remember that it will come easier over time! Check out these tips on how to get started meal prepping as soon as tomorrow!

• Start taking a high quality probiotic -

  We have about 100 Trillion bacteria in our digestive tract which weighs about 3 pounds. So as you can imagine these guys make a pretty big impact on our health. Our gut is full of 85% good and 15% bad bacteria which helps to keep our immune system strong, keeps us happy – about 80% of our serotonin is in our gut, It helps to maintain healthy gut flora so we can reduce inflammation as well as avoid leaky gut syndrome which can cause food allergies and sensitivities, eczema, weight gain, as well as a host of other issues, and keeps our digestion running smoothly. Many things we put in our body such as antibiotics, medications, alcohol and certain processed food can kill off both these beneficial bacteria. Supplementing with a high quality probiotic supplement (this is the one we use and suggest to our clients!) with at least 15 billion live organisms as well as probiotic-rich foods like kefir and sauerkraut can help you to be healthier by keeping your gut flora in check and digestion functioning better. Better digestion = flatter belly!

• Chew your food well -

  Digestion begins when you first see and smell food, this gets your saliva going which contains enzymes to help break down your food as you chew. That's why having a quiet moment before you eat is so great, you can sit in prayer or a quiet moment to give thanks while you let those enzymes start working! Next we have to slowwwwww down! Most of us do not chew food properly as a result of being distracted and rushing through meals. Large chunks of food then go through the digestive tract without being broken down properly making it harder for our stomach acid to break down properly. It is important to really focus on the food you eat, try eating without distractions such as TV and phones (I know that seems impossible but you can do it!). Really concentrate on the look, feel and taste of your food. Chew until it becomes liquid in your mouth or aim for about 20-30 bites depending on the type of food you eat. As we get older our body produces less enzymes so we have to give our digestive system as much help as possible!

• Move your body every day -

  Keeping your body moving every day is key to stimulating circulation, creating a healthy digestive system and maintaining good energy. Exercise helps you to reduce cortisol, a stress hormone, which can cause you to store fat in your midsection. When you are under constant stress, your body goes into "fight or flight" mode and holds onto fat for dear life. But daily exercise will actually create a healthy stress on your body which in-turn helps you to deal with other life stressors in a healthier way and also helps to boost your mood by releasing endorphins, your bodies natural pain-killer and mood elevator. Win-win!! Getting in about 30 minutes or more of exercise a day will help improve your daily bowel movements and will make a huge difference in every aspect of your life! We get into this practice with the ladies in our 28 Day Beat Belly Bloat group via our fitness app so they can keep on top of it! Don't get overwhelmed, just start moving. Take a walk, jog, weight lifting session, a hike, a class at your local gym or a yoga class. You can also check out these workouts to get you started at the gym or in your home! The time to get started is now!

Supplement with Magnesium daily -

Taking magnesium daily is vital for great health because it can affect everything from headaches to our sleep. Magnesium helps control over 300 bio-chemical reactions in the body so when we become deficient, it can lead to things like headaches, migraines, constipation, moodiness, insomnia, dizziness, PMS, restless leg syndrome, eye twitches, leg cramps (hello Charlie horse cramp at 3am!!) and so much more! Most Americans are deficient in magnesium due to lack of it in our soil and therefore the food we eat, poor nutrient absorption, and it leaving the body through both sweat and stress. Magnesium deficiency has personally affected my health in many ways and it may be unknowingly affecting yours in ways you would never think of. I take 400mg of magnesium citrate each night before bed each night. Magnesium can also be absorbed through the skin by taking a relaxing Epsom salt bath at night with 1-2 cups of Epsom salt in very warm water or magnesium spray on the bottoms of your feet. Add some lavender essential oils in your epsom bath as well to get the most amazing spa-like experience! Your body will thank you for adding in this vital mineral!

So there you have it! You don’t have to wait until the New Year to start implementing healthy habits. You can use these tips and start right now! Do you have any tips to share that have made a big impact on your life? If so, share them in the comments!


Want to learn more about how you can stop bloat from happening?

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

3 Foods to Avoid if You Want a Flat Stomach

Do you have foods that just trigger belly bloat for you? It's ok if the answer is no because a lot of folks out there just can't quite put their finger on the culprits.

I have 3 main foods that I really try my very best to avoid if I want to keep a flat tummy. This is especially critical if (1) I am wearing a form-fitting dress, (2) if I am in a swimsuit, or (3) I want to look hot for my hubby :)

These are foods that are common in most all of our diets because they are in a lot of packaged foods and on our plates in most restaurants. These foods are known to cause inflammation in the body in general and especially if you have a food intolerance to them.

When you are in a constant state of inflammation, it causes weight gain, insulin resistance, and also messes with your hormones. So food intolerance or not, it’s a good idea to limit these and other inflammatory foods as much as possible!

3 Foods to Avoid if You Want a Flat Stomach

• Soy - After experiencing tons of bloating and gas anytime I ate soy, then doing an elimination diet and later food allergy testing, I learned that I was allergic to soy. All forms bloat me such as tofu, soybean oil, also called “vegetable oil” (one of the main oils that many restaurants cook with!), soy milk, soy sauce, soy lethicin (a binding agent ALSO in everything, think most packaged foods - hint hint...check the back of a Cliff Bar). So many people have an allergy or intolerance to soy but they simply don't know because it's in their diet nearly all of the time.

Soy not only causes inflammation in the body for many but it also contains phytoestrogens which mimic estrogens in the body of both men and woman. For men it can cause feminine characteristics to take shape (think man boobs), and for women it can cause serious health issues such as hormone-related issues, infertility, and breast and cervical cancer just to name a few issues. I seriously cringe anytime I see anyone feeding soy to children whose little reproductive systems haven't fully formed yet.  

• Dairy - This is another major bloat food for me that I discovered when I did the elimination diet and realized I was lactose intolerant and allergic to soy. When you are lactose intolerant, it simply means that your body does not produce lactase which is the enzyme that you need to break down milk sugars.

Dairy is another food that 75% of people around the world can't tolerate and yet they still consume it quite a bit. It causes digestive upset, stomach cramping, gas, bloating, diarrhea, acne, headaches, constipation and more. I'm sure when you hear the word dairy, it seems like a no brainer as to what that entails but you would be surprised to hear how many people tell me "I've gone dairy-free for a month!" only to find out they are still eating butter, whey protein shakes, half and half creamer, and even cheese. I don't judge because I too was just in the beginning stages of an almost dairy-free lifestyle at one point and I know how hard it can be to change old habits. 

• Canola oil - This horrifying oil is high in trans fatty acids and causes inflammation in the body which for me and many others = major belly bloat! Canola oil is also commonly called “vegetable oil” and is a highly processed, genetically modified, rancid cooking oil that a ton of restaurants also use along with soy, as well as it's in nearly every food on the Whole Foods Market hot food bar (this used to be my go to food option, bummer!!), most all common hummus brands that are on the shelves (um hello, hummus is supposed to be made with EVOO!), and again most packaged meals and foods like my beloved tortilla chips. Here you can learn more about canola oil and why you should never cook with it again.

Are you noticing a trend here with these belly bloating foods?? One word INFLAMMATION. It can cause a host of problems for your health but a big one is that it will cause insulin resistance, and insulin is our fat storage hormone which = belly fat and the inability to lose weight. NO thank you!

So as you can see, these 3 foods that are often labeled as health food can affect all of our health and our waistlines negatively but lucky for us, there are many great alternatives out there that will benefit our health in big ways.

Want to learn more about how you can stop bloat from happening?

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

5 Tips to Avoid Holiday Procrastinating So You Can Crush Your Health and Fitness Goals

The holidays, believe it or not, are just around the corner! Amber and I have been seeing Christmas displays popping up in stores recently, which absolutely blows my mind, given that’s it just the mid-October! At least wait till November folks!

Seeing Halloween decorations and costumes next to Christmas trees is pretty hilarious though. The reason I bring up the holidays is that NOW is the time to start up building good fitness habits instead of after the holidays!

Every year, I see folks waiting until after the New Year to implement a fitness and nutrition program thinking that’s the best approach.  Remember 2 or 3 months from now is a decent chunk out of the year - that’s 16 – 20% of your year!

After the fallout of the holidays, not only are you then trying to FINALLY establish good workout and nutrition habits BUT also typically digging out of a MASSIVE hole that was dug over the months around the holidays eating season.

The statistics of post-New Year fitness habits actually sticking around are pretty bleak because you don’t already have those good habits put into place after eating and drinking a lot over the past few months. It can also be confusing not knowing what workouts you should be doing and can be discouraging.

Plus It’s cold and dark out. It takes some will power to get out and get your butt to the gym. Losing those  inches around the waistline takes more time then people believe and too often folks quickly throw in the towel. 

Hopefully now you see that the urge to procrastinate on your health and fitness goals is a huge mistake and is one that the AVERAGE person unfortunately often makes.

We don’t want you to be average! We want you to separate yourself from the average and choose something different.

NOW is the time to start building those habits! TODAY is the day you do that workout. Not 2 months from now. Doing something that builds up your good habits and helps you feel fitter and stronger is going to pay off in the end.

If you start focusing on your nutrition and building a fitness habit now, you will go into the holidays actually burning more through building exercise and establishing better eating habits. So when the holiday parties roll around, you can enjoy it guilt free and know that you have prepared your body to be able to put those extra fun calories to good use in the gym!

EVEN IF all you end up doing is staying mostly the same, CONGRATULATIONS!!! The average weight GAINED during the holidays is 10+lbs so you’ve avoided that AND you have the habits necessary to sustain you post holidays.

The urge to procrastinate is a strong one and one that I have to fight off as well.

Don’t wait for things to be perfect to get started because there will never be that perfect time. Focus instead on the little things that build you up towards your future self. Focus on the things you CAN do!

​​​​​​5 Tips for how to avoid holiday procrastinating so you can crush your health and fitness goals:

#1: Ask yourself what motivates you to get the results you want to see? What drives you? 

This is your chance to stop and listen to yourself, cut out the outside noise and see what intrinsically motivates you. Write it down! Be specific! General responses tend to lead to general outcomes.

#2: Get started by establishing a short term goal with a reward at the end. 

Wanting to lose 50 lbs is awesome but why not start with actions that lead you towards that goals such as going to the gym 4 days a week for the next 2 weeks. When you do that, plan a little reward for yourself. The brain likes to be rewarded and it feels good to accomplish something you set out to do. Once you’ve accomplished that, they shoot for another 2 weeks.

#3: Practice visualization. 

You need to actually envision the future, see your future self and imagine what you will look like, how your clothes will fit, and how it will feel to like to achieve this for yourself. Some of the most accomplished athletes and people in the world make this a practice. You are training your mind to help you accomplish the tasks you need in order to achieve your goal.

#4: Prioritize the tasks that are going to lead you to success. 

Now that you know what you would like to achieve, you’ve clearly defined what that is and you can see yourself doing it. Now is the time to cut out the distractions. Every one of us has 24 hours in a day. Most often the things that aren’t as important will just end up taking care of themselves if you can just FOCUS on the things that matter. Stop with the illusion of multitasking. Often the multitudes of things that you are juggling are just keeping you feeling busy but robbing you of focus. Focus on your priorities before even worrying about the other things.

#5: Get in there and get messy! 

Life is messy and so is starting something new. Just make a mess and get started. It doesn’t have to be perfect as long as you make an effort. Your future self will be very grateful you did!

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

What Is The Elimination Diet? Plus How You Can Use It To Makeover Your Health and Lose Fat

If you haven’t realized it by now, one of mine and Chris’ favorite nutrition tools is the elimination diet. We use it as the foundation for health for most of our clients because almost every person can gain benefit from it and the results are amazing. In these videos, Chris and I discuss how the elimination diet works plus some of the many benefits you can receive from doing it even for a short period of time!

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What Is The Elimination Diet? Plus How You Can Use It To Makeover Your Health and Lose Fat

Part One

Part Two

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Want to learn even more about the Elimination Diet? Read more in the links below:

• 5 Benefits of the Elimination Diet Plus the How’s and Why’s of Doing One

• 3 Egg-Free Breakfast Ideas to Eat on the Elimination Diet

• How to Makeover Your Health with the Elimination Diet

• How to Start Meal Prepping and Meal Planning

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

5 Benefits Of Doing An Elimination Diet

When I first started on my health and fitness journey around 2009, I was the heaviest I had ever been in my life and just didn't feel good in my own skin. With the help of my new boyfriend at the time Chris, now husband, I started putting more focus on the food I ate and my fitness routine in order to lose weight.

The more I changed my eating habits from eating whatever I felt like at the moment to switching to eating healthier meals, I could finally begin to see how my body was reacting to certain food. Meal prepping and planning played a big role in changing my eating habits and being consistent!

While I was eating healthy at the time, I had doubts about dairy and thought it could be a big reason I wasn't losing as much weight as I should have been.

I then removed all dairy from my diet for 2 weeks and then added it back into my meals. I immediately had uncomfortable symptoms like gassiness and extreme bloating. It was downright embarrassing!

It was very clear that I was lactose intolerant and had probably been for quite some time BUT I wasn't able to see the symptoms because on a daily basis I was eating dairy in some form.

After my dairy epiphany, I thought to myself: No big deal, I will replace it with soy! Big mistake for SO many reasons but one being that soy is not a healthy food despite what many health websites and labels tell us. We will have to save that conversation for another day.

So I went to the Starbucks on Astor Place in NYC and ordered a large soy milk latte. My body quickly told me that I couldn't tolerate soy either as I was having the same symptoms as dairy but on a bigger and more embarrassing level.

I later confirmed with my doctor that it was a true soy allergy, but again, I had no idea for so long since I unknowingly ate soy all the time (hint: it's in most packaged foods at the grocery store). My body was in a constant state of inflammation from the food I was eating which may have been the very thing holding me back from losing fat.

Without knowing it at the time, I had done an elimination diet!

The elimination diet is now the tool I use not only with my clients but also anytime I ever have a question about a certain food that seems to be bothering me or if I ever need to do a healthy reboot when my digestion seems off balance. 

So, what is the elimination diet?

The Elimination Diet is an approach used by the Functional Medicine community, health practitioners, allergists and nutritionists to figuring out which foods you have a food sensitivity, food intolerance or food allergy to.

This is done by eating an anti-inflammatory diet, removing a specific group of foods that are known to cause issues which allows the body to remove symptoms it may have. Later you will reintroduce certain planned foods back in one at a time to note any reactions creating a personalized eating plan.

Having this information about your individual health is important to understand so that you can eat mindfully, keep your digestive symptoms at bay, start healing your gut, and lose fat. So many benefits!

How does the elimination diet work?

The elimination diet works in two phases: The elimination phase and the reintroduction phase. I will explain both.

Phase one - Elimination: During the initial phase of an elimination diet, you will remove common culprits of digestive upset and common food allergens from your diet for 2-3 weeks. Most commonly you would remove some of the top 8 allergenic foods: soy, dairy, corn, egg, gluten, peanuts, tree nuts and shellfish. As well as any other food you think you may have an issue with such as nightshades, citrus fruit, yeast, legumes, etc. Please note: You should not test any foods that you believe you may have anaphylaxis reaction to.

This is so you can allow enough time for food allergens as well as other gut irritants to fully get out of your system. During this period you will naturally reduce inflammation in order to allow any symptoms to go away. You dial down your daily meals and snacks so that you are only eating real, nourishing foods that will not hurt your gut. In fact, you can begin to heal your gut with a proper elimination diet.

You will want to be strict during this phase in order to have success. Keep a list of all the foods you can and can't eat during the elimination phase so that you are very clear on which foods you need to avoid. It's very easy to forget and slip up on the foods you are used to eating.

It's important to keep meals simple and stay on track during this time so your body will be somewhat of a blankslate making it easy to figure out which foods work best for you!

Phase two - Reintroduction: Then after the 2-3 week elimination phase is over, you will enter the reintroduction phase. Gradually reintroduce the foods you removed during the initial elimination phase back into your diet one-by-one to see how your body reacts. We always suggest that our clients add back in the one food that they missed the most during the elimination phase but you can add them back in any order that you would like!

With certain food, you may notice reactions from it immediately and with others you may feel the effects a day or so later. During this phase, you will keep a food reaction journal so that you can pinpoint exactly how you are feeling both mentally and physically. Take note of any headaches, muscle aches, joint pain, constipation, gas, bloating, low energy, mood swings, fatigue, foggy thinking, etc.

Pinpointing the way these foods affect you are the key to your health success! This helps you to discover your personalized eating plan and you now know which foods to avoid in your daily life in order to avoid symptoms that may make you feel bad plus get healthier while at it!

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”

— Ann Wigmore

An entire elimination diet can last between 1-3 months depending on how many foods you reintroduce back into your diet. The great thing about the elimination diet is that it can be tailored specifically to your personal needs with your health coach or practitioner.

In our Beat Belly Bloat program we have our clients go through a simple elimination diet that lasts only 28 days and then they have the freedom to add in extra foods if they would like to extend it. I believe 28 days is more manageable for client’s busy lives! 

Many people discount the elimination diet because they think they don't have food allergies or intolerances and it won’t help them, but it goes way beyond just discovering foods you can't eat.

The benefits you can receive by doing an elimination diet are transformational in so many ways! So I wanted to share just a few with you today!

Here Are 5 Amazing Benefits of Doing an Elimination Diet:

1. Helps to uncover food sensitivities and allergies

When your body sees certain foods as a danger its natural defenses overreact creating a immune response to let you know in the form of digestive upset, IBS, constipation, hives, acne, excessive gas, bloating, wheezing, watery eyes, puffy skin, eczema, hives, etc. When you eat a food daily that you can’t tolerate, it puts your body in a constant state of inflammation and can later result in disease and weight gain. Once you uncover these foods, you can then take steps to heal your gut and later you may be able to eat that specific food again if desired.

2. Clears your skin

As I mentioned above, eczema which can come in the form of itching, dry, cracking red skin and even acne are often an immune response from certain food. What you think is just normal acne, could actually be your body telling you that diary or another food doesn't work for you and needs to be removed for a time. We’ve had clients in our program report back that their skin cleared up within days of the elimination phase after years of skin issues!

3. Start to lose fat

It has been discovered that when your body is in a constant state of inflammation, it can’t lose fat. It's hard to know what foods are inflaming your body if you are eating them often which is why elimination diets are so important to give your body a break from those foods. Also other foods like rancid cooking oils such as canola and soybean oil are also very inflammatory whether you have an issue with it or not, so during an elimination diet you can give you body a break from those foods as well.

4. Helps to fight migraine headaches

It was shown in a study that when people who suffered from frequent migraine headaches went on an elimination diet, it significantly reduced the number of migraines they experienced monthly. Rather than reaching for over-the-counter medication that only masks symptoms, you can use the elimination diet to uncover trigger foods that may be contributing to migraine headaches.

5. Helps to heal leaky gut

When you have a leaky gut, it often comes in the form of multiple food sensitivities, inflammation, bloating, weakened immune system, etc. A common reason for having a leaky gut is caused by poor diet, stress, internal and environmental toxins. Inflammation is your body’s natural defense mechanism against harmful invaders and its main purpose is to help remove those invaders and heal your body.

Leaky gut is when there’s a lot of inflammation in the gut and large holes develop in the intestinal lining allowing food, toxins and other foreign things to bypass into your bloodstream. As the undigested food or toxins pass into the bloodstream, it causes an immune response in your body and over time can lead to food sensitivities or more serious autoimmune diseases. During the elimination diet, you will remove inflammatory food and discover which ones are making you feel sick. You can then start to lower inflammation since we have removed gut irritants and make gut-healing a priority.

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients.

Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

How To Drink Apple Cider Vinegar Without Gagging

There are so many amazing health benefits of adding apple cider vinegar (ACV) into your daily routine, but it can be hard to drink for many people, including me.

I wish I could say I was a health goddess/badass and could just drink apple cider vinegar straight, but I would be lying. It makes me gag like you wouldn't believe! I know people do it, but I just CAN'T! And from the many messages I get from ladies on my Instagram, a lot of you can't stand the taste either. I'm glad I am not alone in this!

But this doesn't stop me from drinking it and getting all the amazing digestive benefits that ACV has to offer. I have learned how to sneak it into my diet so I hardly even notice the taste!

First, what is apple cider vinegar?

Apple Cider Vinegar is made from fermented apples and is full of probiotics, the beneficial bacteria we need in our gut, and enzymes, which help out our digestion by breaking down the food we eat. 

It should be organic, raw, unfiltered, and have the "mother" present, a colony of beneficial bacteria, which is a cloudy, dark, stringy substance that you will usually find at the very bottom of the glass jar.

So, what are the benefits of drink apple cider vinegar?

• Decrease belly bloat by boosting digestion

• Supports gut health with probiotics

• Helps stimulate digestion with enzymes needed to break down food

• Reduces high blood sugar

• Stop cravings in their tracks

• Regulates blood sugar levels

• Helps with weight loss by increasing satiety and decreasing calorie consumption (to get the most benefit of this you need to be taking 2 Tbsps a day)

• Lowers bad LDL cholesterol and increases the good HDL cholesterol

• Calms acid reflux

• Soothes heartburn

• Replenishes low stomach acid

• Helps soothe a sore throat

• As well as many other natural remedies for things such as acne, dandruff, healthy skin and hair, etc.

How to drink apple cider vinegar without gagging:

I have 4 ways that I like to drink my ACV so I it doesn't taste as harsh but I still get all the benefits.

• The main and easiest way I drink my Apple Cider Vinegar is to sneak it into all of my protein smoothies! I usually make a berry banana smoothie with a scoop of chocolate Vega & Greens protein, banana, frozen strawberries and blueberries, nut butter, stevia, cacao nibs, and then my splash of apple cider vinegar! It helps to balance out the sweetness and the banana taste, plus helps get the digestive enzymes flowing. So it's a win win!

• First thing in the morning in warm lemon water and a dash of stevia. It still has a little tangy taste to it but the stevia helps to cut it down and make it more bearable. We do this daily in the Beat Belly Bloat program and it does AMAZING things for the digestive system early in the morning and can also help you cut down on coffee needed. 🍋 The recipe is below!

• Add it to my salad dressing. Ok so technically, this isn't "drinking" ACV but this is a great way to get it into your diet in a way that tastes super delicious! I love to mix 1 Tablespoon of extra virgin olive oil with 2 Tbsps of apple cider vinegar + herbs, salt, and pepper and toss it on a grilled chicken salad. SO freaking good!

• Drink it in my green tea flat belly tea recipe. Now don't let this cute catchy name make you think this flat belly tea recipe is a quick fix for weight loss because that requires all healthy living components: healthy meals, habits, and exercise (weight lifting + cardio), but it CAN be a great aid in beating belly bloat, helping your digestion, and boosting your weight loss abilities.

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Morning Slimdown Elixir

1 cup of warm water

Juice from 1 whole or a half of lemon

1-2 teaspoon organic raw apple cider vinegar

1 teaspoon raw honey, allulose, OR a couple dashes of stevia

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So there you have it! Drinking apple cider vinegar can actually taste good!

How do you like to drink your apple cider vinegar? I’d love to hear more ideas!!

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 30-Day Beat Belly Bloat Program today!

Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients. 

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