Haricot Vert, Red Onion and Pecan Sauté Side Dish Recipe

Chris and I are preparing our menu for our Christmas day feast this week. We have been traveling so much lately to visit family and friends for Thanksgiving and weddings, so this holiday we are enjoying it relaxing at home in Brooklyn with our dog Chili Palmer. Even though it will just be the three of us, we aren't holding back with the holiday cooking. There is nothing better than holiday leftovers to eat throughout the week! 

Today, I am sharing with you one of my favorite side dish recipes which features the haricot vert or you may know it as the green bean or string bean. They are known for their beautiful rich shade of green and light delicious taste, making them a wonderful holiday side dish to brighten up any plate! It's a very versatile bean, one of the few that can be eaten fresh without having to be cooked. The green bean is actually a nutrition ninja! It's a great source of folate, fiber and vitamin K but it also high in carotenoids such as beta-carotene and lutien. Usually when we hear the word carotenoids, we normally think about red, orange and yellow vegetables but the chlorophyll in the green beans masks those colors! 

Haricot Vert, Red Onion and Pecan Sauté 

Serves 3-4

• 1 pound thin green beans (haricot vert), trimmed

• 2 tbsp unrefined virgin coconut oil

• 1 medium red onion, sliced thin

• 2 tbsp fresh thyme

• ¼ cup chopped pecans

• Sea salt and cracked pepper to taste

Instructions

1. Bring a large pot of salted water to boil. Add green beans and boil for 4 minutes.

2. While boiling, prepare a large bowl filled with ice and water. Once beans have boiled, drain water and plunge into ice bath to stop from cooking. Drain and pat dry.

3. Saute the onion in coconut oil a few minutes until translucent. Add in green beans and cook 2 minutes.

4. Add in thyme, pecans, salt and pepper and continue to cook an additional 2 minutes.

5. Serve hot and enjoy!

 

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

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.

11 Natural Ways to Get Constipation Relief Fast

Chris and I both get this question from clients all the time "Help! I'm constipated, what do I do?". This is very common for many people and it can affect all aspects of their lives causing them extreme discomfort resulting in them not want to leave the house or participate in special life events. 

Everyone is different so the number of bowel movements you have per day will vary, but a good rule of thumb is an average of 1-3 bowel movements a day for a healthy digestive system.

When we poop, we are eliminating toxins, bacteria, mucus, and fiber so it’s important that we are keeping our bowels moving properly so that toxins are not being reabsorbed back in through our colon.

So although we don't want to be harboring these toxins in our colon, it's important that we don't run out and start popping over-the-counter laxatives. When you overuse laxatives, you might have side effects such as loss of electrolytes which lead to dehydration, fatigue, muscle aches and more, as well as mineral deficiency. Additionally, taking too many laxatives can cause gastrointestinal disorder, kidney failure and liver damage.

And while we are here, I should mention that you should NEVER try to take laxatives for weight loss because they won’t help you achieve real lasting fat loss, only temporary scale weight loss from emptying your bowls and reduced water-weight. I assure you it will come right back.

So as you can see, laxatives can cause more damage than good and you can also become dependent on them. Natural health is always the path to BEST health so below we will go over some ways you can get safe and natural constipation relief. 

What causes constipation in the first place?

• Stress and constant busyness

• Poor diet

• Certain medications

• Dehydration

• Lack of fiber in the diet

• Eating too much fiber and not enough water

• Candida, IBS, or SIBO (small intestinal bacterial overgrowth)

• Not exercising

• Magnesium deficiency

• Hormonal imbalance

• Food intolerances

• lactose intolerance

• Resisting the urge to go during the day

Here are 11 Natural Ways to Get Constipation Relief Fast

• Warm lemon water. Lemon juice helps with waste elimination which will help get things moving right along. Use the juice of 1/2 or whole lemon in a glass of warm water first thing upon waking up in the morning to jump-start your digestion. Read more about the many benefits of lemon water here.

• Keep hydrated. Water is needed to help food pass through the small and large intestine. 5 to 10 pounds of fecal matter can be stored in the colon because of dehydration caused by lack of water. A good rule of thumb is to drink ½ your current body weight in ounces of water each day.

• Coconut oil. Take 1 to 2 tablespoons of extra virgin coconut oil by mouth will help to lube up your system and keep your things running smoothly. During the colder months, coconut oil may be in a solid form so you can warm it up for a few seconds and drink it or add it to a tea. I prefer to take it in solid form straight up but everyone is different.

• Exercise daily. Keeping your body moving every day is key to stimulating circulation creating a healthy digestive system. 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! Check out these workouts to get you started.

• Herbal teas. Drinking teas such as a senna containing teas like "Smooth Move" or "Get Regular" blends or fennel and ginger tea to get things moving and improve digestion.

• Magnesium. Taking magnesium daily can really help to relieve constipation by pulling water into the stool. Many Americans are magnesium deficient due to lack of it in our soil and therefore the food we eat, poor nutrient absorption, and it leaves the body through sweat and stress. Start supplementing with magnesium citrate at night before bed to help constipation, I personally take 400mg 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.

• Coconut water. Drinking this can help to hydrate you and balance your electrolyte levels. It can also have somewhat of a laxative effect so start slow and ease off when needed. To get the highest quality coconut water look for one that is organic and doesn't have added flavors or sugars.

• Probiotics. Our gut is full of good and bad bacteria that help to keep our immune system strong and digestion running smoothly. Many things we put in our body such as antibiotics, medications, alcohol and certain processed food can kill off both the good and the bad bacteria. Supplementing with a high quality probiotic supplement with at least 15 billion live organisms, probiotic-rich foods like kefir and sauerkraut can help keep your gut flora in check and digestion functioning better.

• Squatting instead of sitting. Since the beginning of time we squatted to go to the bathroom but that all changed when we started sitting on a toilet. For many people, this can cause some blockage. Using a footstool like a Squatty Potty to help put you in a more natural position can help to relax your colon to allow stool to flow freely and take off the pressure of straining which can cause hemorrhoids.

• Chew your food well. Digestion begins in the mouth the minute you start to even think about food and then enzymes are produced as you start to chew your food. But most of us do not chew food properly as a result of rushing through our meals. Large chunks of food then go through the digestive tract without being broken 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 30 bites.
  

• Essential oils. Using high-quality essential oils like lemon, tangerine, ginger, fennel, rosemary, wild orange, and peppermint as an abdominal rub mixed with a carrier oil such as fractionated coconut oil, or in a warm bath with Epsom salts can help to relieve constipation and leave you feeling amazing.

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 Weekly Meal Prep The Easy Way

One of the most important tools that Chris and I use for staying on track with our personal health goals, whether it be muscle building, weight loss, or just trying to avoid certain allergenic food ingredients, is WEEKLY MEAL PREP! 

We have been doing this for years because it not only helps to keep us on track but it also saves us tons of time and money. The rare times that I do leave the house without my prepared meals, it usually costs me at least $10 for a somewhat healthy meal. When I cook my food at home, it can cost me only a few dollars per meal. It really makes a difference! Plus, it's hard to know what ingredients are used in your food when buying quick meals on the go. 

So today I will share with you some of our favorite tips and tricks for weekly meal prep! 

Let's get started!

First, Make a list of all the food you enjoy eating.

• Search for recipes on Pinterest or you can start with the recipes in my free 7-day meal plan. You can make all your meals ahead of time if you prefer, so save breakfast, lunch, and dinner recipes that you love. Use recipes that will allow you to have leftovers so you can eat them throughout the week instead of using a different recipe for each meal. The easier the recipe the better so you don't get overwhelmed.

• Print out a blank meal planner and start to map out your meals. Ideally your meal plan would include blank spaces for breakfast, lunch, dinner and snacks.

• Take inventory of the items you already have in the kitchen and create your grocery list.

Next, Choose your meal prep batch cooking method.

• Choose between 2 options: the “cook once, eat three times” method or the big batch cooking method for the entire week.

• The goal of each method is to decrease time spent in the kitchen AND money in the grocery store so that you can spend more time and money on stuff that you love!

 Option 1: “Cook Once, Eat Three Times” Method

How this option works is that you will do the bulk of your food shopping on either Saturday or Sunday morning. On Sunday, you would prep and cook your meals for days 1-3. Then, on Wednesday, you would prep and cook your meals for days 4-6 and so on. Technically you will need 1 extra lunch and dinner for Sunday, so the last part of the week will actually cover 4 meals unless Sunday is a free day.

 Each prepared dish needs to have be 3 (or 4 if you include Sunday) servings in order to cover three different meals. If you are cooking for 2 or more people, then you will want to double or triple your recipes accordingly and also adjust the amounts needed.

Option 2: Big Batch Cooking Method

If you are super busy, like me, you could do all your shopping on Saturday, cook the whole week's meals on Sunday and freeze them individually if needed. Then, just grab each meal as you go throughout the week - major time saver! This will allow you to add even more variety to your meal plan by rotating your 4 main entrees all throughout the week so you are never eating the same meals on back-to-back days.

Choose whichever cooking method works best for your schedule and your taste buds.

Remember: There is no right or wrong way to weekly meal prep. The main thing is for you to figure out which cooking method saves you the most amount of time and works best for your schedule.

Time Saving Meal Prep Tips:

• Be productive while you cook! Cooking doesn't have to consume all your time. Turn on your favorite podcast, you can do other household chores, check emails or watch your favorite show or YouTube channel.

• Create your meal plan with food you already have on hand. Save time and money by working with what you have in your freezer, pantry and fridge already. Keeping your meals as simple as possible will save you time and can still taste super delicious!

• Clean-up while you cook. As you cook, start soaking and washing dishes or load your dish washer. wipe up messes on the counter and put away anything that isn't being used. This way you don't get overwhelmed with a big clean up job at the very end.

• Take a few extra minutes to throw your complete meals into containers. Once all your cooking is done, throw your meals into little grab and go containers. This will save you tons of time during the week as you won't even need to think twice about making your lunch each day. Plus this also makes it easy to throw meals into the freezer if you don't get to eat them during the week.

• Pre-prep and freeze your protein smoothie ingredients. Wash, trim and freeze your fruit or better yet, buy organic frozen fruit. Then place each days fruit smoothie portions plus your protein powder (I use this yummy pumpkin protein), seeds, greens, and any other ingredients you desire into individual jars or BPA-free ziplock baggies to freeze. Each morning you can throw them into the blender, add almond milk, and GO!

• Pull out the crockpot for no fuss meals. You can make super easy meals overnight or while you are out for the day. Just chop up a bunch of veggies like onion, celery, and potatoes, add your protein of choice and seasonings, then let it cook on low for about 8 hours or on high for 3-4 hours. This will literally save you so much time and result in a delicious tasting meal. Try this easy crockpot beef stew recipe to get started!

• Use parchment paper to help keep food from sticking to the pan or dish. Sometimes vegetables and meats will stick to pans when cooking and can create a real mess to clean up. Line your pans with parchment paper to prevent sticking and make clean up a breeze. It is also helpful to place parchment paper over the top of dishes, like baked chicken, while cooking to avoid splattering and to help lock in the juices.

Getting the hang of weekly meal prep may take some practice but you will get the hang of it! The first couple times I did meal prep on my own, took hours. I quickly found my groove and was able to get it all done in half the time which ultimately saved me tons of time throughout the week! Feel free to leave me any questions you have in the comments below. Also, if you need more meal prep tips and recipes, don't forget to download my free 7-day meal plan. 

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.

3 Strong Women Who Prove You Need To Ditch The "I'm Older And Out Of Shape Mentality"

I hear it all the time from family and friends close to me (and I'm sure you do too) that they are older now and as a result, they are out of shape or can't move like they used to. While I do believe there are just some unavoidable things that could happen to us as we get older, I also STRONGLY believe in the power of prevention and doing everything we possibly can to keep our bodies running as efficiently as possible. 

There are so many health benefits to exercise at all ages such as:

• weight loss and weight maintenance
• boosting your mood so you stress less by increasing your serotonin levels which makes you happier
• giving you more energy throughout the day
• better sex by making you feel more confident and getting blood flowing in all the right places
• helping you sleep better
• preventing osteoporosis, bone thinning and fractures
• better muscle mass which is especially important as we age because we start losing it in our 40's and 50's
• decreasing your risk for disease
• lowers high blood pressure which is a major factor for strokes

I just can't imagine why anyone wouldn't want to soak these health benefits up!

In a recent article in the New York Times, it was reported that by the time we reach late middle-age, we start developing small holes in our brain's white matter which is what passes messages between different parts of the brain. This can cause issues with our thinking and our memory. But a new study on a large group of women between the ages of 65-75 suggests that weight training just twice a week may slow the age-related shrinking of some parts of the brain, slow down the development of the holes in the brain, and improve walking abilities. 

I don't know about you but I want to keep my memory and thinking intact for as long as I can and weight training only two times per week is a very small price to pay to extend it as long as possible. A good goal to shoot for when you are first getting started is to try to exercise for at least 30 minutes per day and working your way up from there. 

I know that saying the words "I want to get in shape and be healthier" is a lot easier than actually getting out there and doing it. So you really need to find what inspires you to get out there and make it happen. You have to find your WHY - a why that will make you cry and give you a reason to get out of bed each day to make this life the best it can possibly be!

Over the last several years, I have been inspired by some amazing women that I have been blessed to have crossed paths with.  I have known Sally my entire life as she has been my mom's best friend since high school - I like to call her my second momma. I met Jody and Lynda over the past 4+ years through being a Fitfluential Ambassador and while blogging my own health journey. They aren't your typical 20 something women that we see posted all over Pinterest. These women are strong and unstoppable, they have proved to me that age is no reason to stop aspiring to achieve your health goals and definitely not a reason to start making excuses about aging. 

So I asked these 3 amazing women: "Why is it important for you to be fit, healthy and strong as you age?"

These stories are about women but staying active as we age is important for men and women both. I hope their stories inspire you as much as they have for me!

---

At 47 both my parents had health issues and moved into my home, my dad had a major stroke, paralyzed on one side and unable to walk or talk, dementia and TIA's had taken over my mom as well. At this time I had a 13 and 16 year old and a business. It was difficult to cope with the stress. My mom and dad passed away 11 months apart (I took care of them with the help of my husband) for a year. I could see my future with the genes I have been dealt. I was very skinny at that time (110, size 0), and then the weight started, menopause kicked in too, hot flashes, night sweats, fat around my tummy, I was up to 129(size 10) in no time.

 In March 2007  I had a TIA (mini stroke) my genes had caught up with me(high blood pressure) this was a wake up call. I started walking again with a very good friend Carrie, from March to Oct 2007 we trained for a marathon for my 50th birthday, we went on to do several 1/2 marathons, I was down to 114. I just looked skinny, yuck...So I started classes at the gym, weight classes, yoga, kick boxing. My body didn't change much, but then I was given a chance of a lifetime. Don Brower(former body builder) asked me if I wanted him to help me gain muscle as he knew I ate well. He had never professionally trained anyone because he said most people do not listen and end up quitting and that was a reflection on him. I'm now in my 3rd year training with him and the changes have been amazing! I am extremely healthy now, I can do things most 20 year olds can't do. I am more active than ever, I feel like I'm 17, the confidence and positive attitude that I have gained has really helped me come out of my shell I was in way too long. I have some bad genes I will be fighting and I have chose to fight them with clean food and exercise instead of prescription drugs and I am succeeding. I am 58 years old and proud of it. Please DON'T ever think you are too old, I simply started by walking at 49, then walking distance, classes at the gym and I will always train with weights, It has changed my life and health, mentally and physically. Thanksto Don Brower for pushing me and believing in me to do what I thought was impossible to a body that started lifting at 55 years old.

Who knows maybe at 60 I will compete, I'm a bit stage shy. But, one thing for sure I will lift, eat clean and stay super active because life is good, I sat on the couch long enough! A friend of mine recently told me he heard this in a movie...

"We can get busy living or get busy dying!!"

It is a choice, I chose happy and healthy living!!

Sally Farr, Jacksonville, FL 

---

I will be 58 next month. Besides the fact that I fell in love with weightlifting & health in my 20's, going through all the years doing this really made me aware how important it is to be healthy & strong as we get older. You just do not know it until you get there. The body changes so much in the 40's & especially 50's! Women are going to have to realize they need to be fitter & healthier to make it through the hormone change in tact! 😊

For me it was about being able to care for myself, do things for myself as I got older, play with my grandchildren & be around for their weddings. I did not want to have to have others care for me as I got older. I want to be able to take care of myself for many more years to come! The best person you can take care of is YOU! If you take care of you, you are a better person for all those around you!

Jody Goldenfield, Truth2BeingFit

---

I have always had a passion for fitness.  I was not really an athlete in school {unless you count cheerleading}, but I became interested in running in my twenties.  I always belonged to a gym, I took classes, watched what I ate and just took care of myself. I loved doing anything that had cardio and weight training.  I think because I am short, I would worry more about weight than if I were taller. I have always continued staying on track.  I have done Yoga, Pilates, Spin Cycle, Weight Training. 

I have had three children, they are now 25, 15 and 13.  To be honest, my body handled pregnancy well.  Never any stretch marks, and not much weight gain.  I maintained an active and fit lifestyle throughout all three pregnancies.  I loved so much my cravings, but really wanted to stay in tune with my body and keep healthy.  I wanted to be able to bounce back once having the kids and being fit, helped me accomplish that.

I just turned 48 this past August.  I thought the 40's were going to have me bummed out.  This is so cliche, but the 40's are amazing!  Seriously, I have never felt so great.  No joke, I feel amazing and I think I look better as I get older, which has me baffled.  A combination of clean eating, a healthy diet {moderation with treats}, lots of water and exercise is always key to my lifestyle at this age.  Good habits are not only great for my body, but my skin also.  I care about that just as much.  Hydrating all day everyday is so very important.  I have just made it a habit to make sure I am taking in water all day long. 

Running is my passion that I have picked back up again in the last two years.  I am working on my 6th half marathon now {this weekend} and have another next month.  That along with regular Pure Barre classes, keeps me strong all over and fit.  Slipping into a pair of jeans without having to squat and stretch them on to my body, is awesome!  I love the feeling of just getting dressed and not fighting to fit into something.  I recall recently my mother telling me that I was no longer in my 20's {she wanted to remind me of this with all my running}, it threw me a bit and had me responding something like this ... "I realize I am no longer young, however I plan on keeping myself as young as I can and running is doing just that".  Until my body says no more and I can't do it, then I don't intend to stop anytime soon.  It is okay to be older women now and have fitness goals and regimens, we don't need to stop and "grow old".  I believe in embracing my age and I am actually looking forward to the journey my 50's will have.  

Staying fit as I age is just something I chose to do, it makes me happy.  I love feeling great.  I love being a role model for my kids.  I love being the "younger" older mom.  I love that I can keep up with them and have the energy to be active with them.

Lynda Benson, Fitness Mom Wine Country 

---

"You will never change your life until you change something you do daily. You see, success, doesn’t just suddenly occur one day in someone’s life. For that matter, neither does failure. Each is a process. Every day of your life is merely preparation for the next. What you become is the result of what you do today."

-John C Maxwell

Sources:

http://well.blogs.nytimes.com/2015/10/21/lifting-weights-twice-a-week-may-aid-the-brain/

http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

http://www.everydayhealth.com/fitness-pictures/amazing-benefits-of-exercise.aspx#01

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.

Easy Paleo Crockpot Beef Stew

Believe it or not Chris and I don't actually have a lot of family meals together. We eat differently for our individual goals and I have allergy restrictions that he doesn't. We usually fix our food separately and then sit down to eat together when we can. Well, we wanted to switch things up a bit and do more family meals, so recently we stocked up on a bunch of high quality meats through a grocery delivery service here in NY. We wanted to give this whole family dinner thing a try. I also wanted to start using our crockpot more for things other than bone broth.

In my early 20's, I cooked one-pot-meals all the time in the crockpot. One of my favorite things was to fire up the crockpot in the morning and come home to a delicious smelling house in the afternoon, then sit down to a hassle-free dinner. Best. Thing. Ever.

So last Monday morning, that is exactly what I did. I fired up the crockpot, added our pre-cut beef, chopped up veggies - which only took minutes to prepare, sprinkled on the seasonings, and left that bad boy running all afternoon until we came home for dinner. It was amazing! Chris actually couldn't believe the yummy smell in our building hallway was coming from our apartment. Oh, but it was!

We both loved hitting the "easy button" on this family meal so we could spend less time cooking, and more time eating....and watching season 5 of The Walking Dead. Yes, please! 

I was so inspired by how easy that meal was that I used the leftover raw veggies that didn't make it into the stew to make an overnight crockpot  chicken dish the next day. Recipe to come soon...

In the meantime, I hope you enjoy this recipe!

Easy Paleo Crockpot Beef Stew

• 2.5-3 lbs organic beef stew meat, cut into 1 inch chunks
• 2 cups chicken or beef bone broth (I didn't have fresh broth made at the time so I used 1 cup Pacific Foods rosemary chicken bone broth and 1 cup of broth made from Kombu seeweed: 1 cup water + 2 inch Kombu, boiled 15-20 minutes)
• 2 medium onions, chopped into 1 inch pieces
• 2 large russet potatoes, chopped into 1 inch cubes
• 3-4 celery sticks, chopped
• 3-4 large carrots, cut into thick slices
•  3 cloves of garlic, sliced
• 1/2 tsp cayenne pepper
• 1 tsp paprika 
• 1/2 tsp garlic powder
• 1 1/2 tsp of sea salt
• 1/2 tsp black pepper

Instructions

1. In a crockpot (I use an 8 Qt., but a 4-6 Qt. should work well), add broth and cubed beef.

2. Add half of all seasonings to the top of the beef.

3. Place the chopped vegetables on top of the seasoned beef and then sprinkle on the remaining seasonings over the veggies.

4. Place the lid onto the crock pot and cook on the low setting for 8 hours or if you are in a hurry, cook for 4 hours on the high setting.

5. Be prepared to have your entire house smell of amazingness, then later...Enjoy!  

What is your favorite easy crockpot meal?

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.

9 Amazing Benefits Of Starting Your Day With A Glass Of Warm Lemon Water

Drinking warm lemon water first thing in the morning is a great way to start the day because it boasts amazing health benefits that will give you superhuman powers! Ok…so maybe superhuman powers are a bit of a stretch, but it is a simple, cheap, and enjoyable way to improve your overall health. This is one tool that I recommend to most all my clients and they just love it!

So first, I am going to give you the “how-to” of making and drinking your lemon water so you can grab a glass and start sipping while you read all the yummy benefits below.

I recommend you enjoy your warm lemon water first thing when waking up on an empty stomach, say about 15-30 minutes before breakfast so your body can soak in all the nutrient benefits of the lemon.

Instructions:

• 12-16 oz glass of warm, not hot, filtered water. You can heat your water up in the microwave for a couple minutes or turn on the tea kettle. Just make sure that the water is not too hot to drink.

• The juice of ½ or a full lemon. I recommend starting with half at first to get used to it, then work your way up to a full lemon when you are ready. Cut the lemon in half and juice it right into your cup of water.

• Gulp it down and enjoy!

A question I get from clients all of the time is if the acidity of the lemon water is bad for their teeth enamel and how long after should they wait to brush.

This is a great question and yes, it will soften the enamel on your teeth which can lead to erosion, so you definitely want to take care when drinking. You don't necessarily want to swish the lemon water around in your mouth, instead, the goal is to get into your throat. What I do is open the back of my throat and pour it right in, that way it barely touches the teeth. You can also drink it with a straw to avoid touching the teeth if that feels better for you, but it will take longer to get down. Once you have enjoyed your glass of warm lemon water, you want to wait about 60 minutes before brushing your teeth to avoid any damage.

Another question I get from clients is if they can continue drinking lemon water throughout the day to keep the benefits going.

Absolutely! The lemon water goodness doesn’t have to stop in the morning, you can make a whole pitcher of it and drink it throughout the day to stay hydrated! When possible, use a glass water bottle to avoid the breakdown of plastic inside your water from the acidity of the lemon.

Here are 9 Amazing Benefits Of Starting Your Day With Warm Lemon Water:

-  It can combat bad breath by killing odor-causing bacteria inside the mouth, throat, and tongue.

-  It helps to keep you looking younger by providing vitamin C that helps with the production of collagen. Collagen is a protein that helps to rejuvenate our cells, blood vessels and tightens and strengthens our skin.

- It strengthens your immune system and fights off infection that can cause sore throat. This is another amazing benefit of the high levels of vitamin C and because of its antibacterial properties. Just a half cup of freshly squeezed lemon juice (not the bottled stuff) contains 93% of the recommended daily dose of vitamin C and it's a pretty tasty way to get it in too! 

- It helps keep you maintain better digestion by stimulating stomach acid and bile productions helping you to break down food in the stomach. Many people suffer from poor digestion whether they know it or not so giving your body a little boost in the morning can go a long way.  

- It will help keep you hydrated, by helping you stave off hunger and quench your body’s need for fluids especially when you are drinking too much coffee/tea and not enough water throughout the day. It also improves the absorption of good minerals and nutrients. 

- It can help your body detox by stimulating your liver and improving bile production so that your body can excrete the many toxins that we are exposed to daily. This also goes hand-in-hand with drinking plenty of water daily and keeping our digestion moving so that our body is able to flush out toxins that can potentially cause us harm.  

- It helps to boost weight loss by fighting hunger and cravings with pectin, a fruit fiber that can help you to feel fuller longer. Drinking lemon water throughout the day is also a great way to stay hydrated so your body doesn't mistake thirst for hunger, this probably happens more than you think! 

- It will break you of the coffee habit or at least cut back if you feel like your morning coffee ritual is getting out of hand. The acidity from the lemon water can really help with wanting to grab the morning cup of Joe. Plus it's more hydrating rather than coffee which will actually dehydrate you. (Another great coffee habit buster is our flat belly tea recipe!)

- It can naturally help to dissolve mucus in your body when dealing with respiratory issues and allergies. It is a natural astringent, which helps to break up mucus for easier removal.

Now you tell me, what is your favorite way to enjoy the amazing benefits of lemon?

References:

http://www.drsarasolomon.com/hot-lemon-water-and-enamel-erosion/

http://draxe.com/benefits-of-lemon-water/

http://health.howstuffworks.com/skin-care/information/nutrition/vitamin-c-benefit-skin.htm

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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Pumpkin Pie Protein Mousse Spread Recipe (Soy, Dairy & Gluten-Free)

All I've been hearing lately is talk of Fall, apple picking, changing of the leaves, hot apple cider and all things pumpkin...I am 100% A-OK with this and plan to indulge in all of the Fallyness every chance I get. Actually, Chris and I have invited his mother up for a visit this weekend so we can go apple picking for the first time! At least it's this Florida girl's first time. I seem to always miss out on apple picking season so this year I was not letting the chance slip away from me. 

So in honor of all things Fall-y I decided it's time to whip up one of my favorite easy yummy pumpkin recipes that I have been making for several years now as a topping for my rice cakes, pancakes, and a dip for apples. Each year, it seems to evolve and get better as I discover new ingredients that I love to use.

One of my favorite ingredients that I discovered at the beginning of the year is Pumpkin Seed Protein Powder.  I had never heard of it before and so I thought I'd give it a shot. I knew that there were many benefits to including pumpkin in the diet such as it being rich in vitamin K, phosphorus, magnesium and manganese and other minerals including zinc, iron and copper and it is also great for removal of intestinal parasites...yucky sounding but totally necessary. It is also high in protein, it has only one ingredient - ground pumpkin seed - so I don't have to worry about any other unnecessary ingredients lurking in my protein, it's not chalky or gritty tasting, and it has almost no taste so it mixes really well in everything. Lastly, it's soy and dairy-free which are both foods that I avoid because of food allergies and intolerances. This protein is a WIN-WIN in my book and a constant kitchen staple for me.

The pumpkin pie protein spread over rice cakes make a great pre-workout meal as it give you the perfect amount of fuel to crush your workout which I am about to do! It's also the perfect meal to enjoy with a homemade pumpkin spice latte that I have been making with Trader Joe's delicious Pumpkin Spice Coffee, stevia, cinnamon and coconut milk creamer. It's WAY cheaper and has WAY less sugar than the PSL that is being served up at Starbucks right now. 

I hope you enjoy this recipe and all the Fall-y things as much as I do! :)

Pumpkin Pie Protein Mousse Spread Recipe

• 3 Tbsps Pumpkin seed protein powder (20g of protein)
• 1/4 pumpkin purée - NOT pumpkin pie mix
• 2-3 Tbsps unsweetened almond milk
• 2 Tbsps tahini (or nut butter of your choice)
• 1/4 tsp Ceylon cinnamon or pumpkin pie spice
• stevia to taste

Mix all ingredients together and spread over rice cakes, pancakes or as a dip for apples.

Note:  If you don't need as much protein, you can make this recipe without the protein powder or cut the protein in half and use less almond milk. It tastes delicious either way!

Sources:

http://www.naturalhealth365.com/natural_healing/parasites.html

Disclaimer: We earn a small commission if you use the highlighted links to purchase the products mentioned in this post. We recommend only products that we would use in our own home or that we would recommend for our clients. Your purchases help to support our blogging activities such as creating yummy recipes to share with you and also helps us to bring even more helpful nutrition and training information to you on a weekly basis. Thank you for your continued support and for helping us continue what we LOVE to do!

Zesty Avocado Shrimp and Corn Salsa

Summer is almost upon us and that means the BBQ invites will be rolling in soon! Instead of bringing a dish that will make you feel junkie after, bring a healthy dish that everyone will LOVE and will allow you to stay in line with your health goal.

One of our favorite recipes that we have made over and over is this zesty avocado shrimp and corn salsa. Anytime we make it for parties, it gets rave reviews. It’s also super simple to make so you don’t have to worry about a laborious process when you have no time.

It's a great recipe because you can change it up each time by adding or taking away ingredients and it tastes delicious every time! We love to make ours a little spicy and with extra pink salt. :) You can enjoy the shrimp salsa over a salad, as a taco on a corn or brown rice tortilla, or on a simple organic corn tortilla or cassava flour chip like Siete. 

I realize that not everyone can eat corn these days so I have included some swaps for corn below. Maybe you have some other favorite veggie ingredients that would taste amazing in this salsa mix. I would love to hear what amazing things you come up with so make sure to keep me posted in the comments below. 

Let’s break down why this dish is so healthy:

• It’s high in protein

• Rich with healthy fat from the avocado

• Packed with vegetables

• Contains lime which is great for your digestion

Zesty Avocado Shrimp and Corn Salsa 

• 1/2 to 3/4 lb or 1.5 cups raw medium size shrimp, peeled/deveined

• 1 Tbsp coconut oil for shrimp sauté 

• 2 cups organic frozen sweet corn

• 1.5 cups Roma tomato, chopped 

• 1 cup red onion, finely diced

• 1 cup avocado, chopped 

• 1 lime or lemon juiced 

• Salt and pepper to taste

• 1/2 - 1 tsp Penzey’s forward spice or use any other spiced seasoning of your choice such as cayenne, chili and cumin powder to taste 

Additional ingredients that could be added for extra flavor or substitutions:

• Fresh Cilantro

• Red or green pepper instead of corn

• Chopped zucchini instead of corn

• Jicama instead of corn 

Instructions

1. In a sauté pan, heat a tablespoon of coconut oil over medium or medium-low heat. Add peeled shrimp, salt, pepper and forward spice to taste. Sauté a couple of minutes on each side until shrimp is pink and no longer translucent. Once done, set aside to cool. Once cool, chop shrimp into small chunks.

2. Defrost frozen corn in either the microwave or on stove top with a little water. Drain and set aside to cool.

3. Chop your avocado and Roma tomatoes into small cubes and dice red onion finely by hand or in a food processor. I used the Cuisinart Mini Food Prep.

4. Juice your lime or lemon.

5. In a large bowl, add all prepared ingredients, extra salt, pepper and forward spice and mix thoroughly. 

6. Place in fridge for 5-10 minutes to cool and serve with either organic tortilla chips or corn tortillas. Enjoy!

Disclaimer: We earn a small commission if you use the highlighted links to purchase the products mentioned in this post. We recommend only products that we would use in our own home or that we would recommend for our clients. Your purchases help to support our blogging activities such as creating yummy recipes to share with you and also helps us to bring even more helpful nutrition and training information to you on a weekly basis. Thank you for your continued support and for helping us continue what we LOVE to do!

Easy Scrambled Avocado Ham Egg Cups

We are always looking for ways to make our lives easier while using the best possible ingredients to keep us healthy and stay in line with our personal health goals. One thing we do often is prepare our breakfast meals at the beginning of the week especially if we have a busy week ahead of us. An easy breakfast to make are these scrambled avocado ham egg cups. They are great when you are on the go and don’t want to sacrifice taste! Plus they take care of your protein and fat needs so all you have to do is cover your clean carbohydrate and you have a complete meal! Chris loves to make a big batch of oatmeal ahead of time for the week and I am more of a sweet potato gal so I will roast sweet potatoes in the oven. This recipe only calls for 6 eggs which will last about 3 days at 2 egg cups per serving. If you want to make egg cups for the whole week, just add 2 extra egg cups per mix or you can just double the recipe. Also, you can use different ingredients in each egg cup if you really want to have variety throughout the week! Try to use organic ingredients when you can to avoid GMO’s and harmful pesticide residue on your food. Enjoy and let us know what egg cup combinations you come up with! 

Scrambled Avocado Ham Egg Cups

2 Egg Cups Per Serving

• 6 organic pasture-raised eggs (1 egg per muffin cup)
• 1 medium organic plum tomato, diced
• 1/3 avocado, chopped
• 6-10 sliced low sodium, sliced ham (larger ham slices work best)
• Salt and pepper to taste, cayenne pepper if you are really feeling saucy! 

1. Pre-heat oven to 375 degrees. 
2. Grab a muffin pan that holds at least 6 cups. With a paper towel, apply coconut oil to all sides of each tin cup to prevent sticking.
3. In a bowl, scramble your egg mixture with salt, pepper and any other seasonings you'd like. Use 1 egg for each egg cup you plan to make, so if you make 12 egg cups, you need 12 eggs.
4. Place ham into muffin cups to form a bowl. If your ham slices are smaller like mine were, then use 1 1/2 slices of ham by cutting ham slices in half and place one slice on the bottom of the cup and the other two slices around the sides to form your bowl.
5. Place avocado slices and diced tomato into each egg cup then pour scrambled egg mixture into all of the egg cups. 
6. Bake for 20 minutes or until no longer runny. Enjoy! 

What's your favorite egg and veggie breakfast combination?

Homemade Gluten-Free Flatbread Bun (also, nut-free!)

I have been mostly gluten-free for a few years or so now because of the nasty effects that gluten can have on ones gut and physical health and I really haven't found any gluten-free bread replacements that I can really stand behind. Mostly because of their long list of ingredients and the GF breads that I do approve of are just so darn pricey. So I have cut out all types of homemade sandwiches and wraps over the years and since they haven't been on the menu for so long I don't really miss them very often...BUT from time to time I get a hankering for one.

I've tried making some coconut flour breads in the past but they usually called for a ton of eggs because coconut four is super dense and I just can't eat eggs in large quantities without having respiratory issues. Plus I could never really get them to hold together enough to make a sandwich with. So recently during my 28-Day Beat Belly Bloat group program, myself and others shared a couple soy, dairy, gluten and egg-free tortilla and na'an recipes using different flours like quinoa, almond and tapioca flour. I tried several of my own recipe variations with other fours I had on hand but they just never came out quite right. Then I used tapioca for the first time and noticed how amazingly you could create a bread-like bun using only a few ingredients. So after several experimental recipes I have settled on a delicious gluten-free flatbread bun made of brown rice an tapioca flour.

I've enjoyed the bun with both chicken breast and a burger patty topped with tomato and avocado and the bun has stayed intact every time. Not only does it stay intact while eating the whole sandwich but it also travels well to make sandwiches at the beach or on a picnic. Best of all it tastes buttery delicious! 

I have this sandwich about one meal a day as this is by no means a low carb sandwich as it has about 43g of carbohydrates. So don't go crazy and eat three of them once you taste how yummy they are! The great thing is it's void of all the junk ingredients that most processed packaged gluten and gluten-free breads have which makes your body happier and healthier!

Gluten-Free Flatbread Bun

• 1/4 brown rice flour
• 2 Tbsps tapioca flour
• 1 tsp extra virgin olive or coconut oil
• 1/4 cup water
• Salt to taste, I use a lot for flavoring

1. Pre-heat a flat pan to medium heat.
2. In a small bowl, mix dry ingredients. Slowly stir in olive oil and then water, make sure it does not become too liquidy. If it the mix does look too runny, add less water. 
3. Spray the pan lightly. I use a misto oil sprayer to avoid soy and chemicals. Pour liquid out into 2 round flat pancake like circles. 
4. Cook for 2-3 minutes on the first side until the bun starts to slightly brown. Then flip and cook the other side for 1-2 minutes. Let cool and enjoy with your favorite protein and toppings. 

Tips for travel: If you don't plan to eat the sandwich right away, let the bun cool first then wrap it in a paper towel and put it in a ziplock bag. The paper towel may stick to the bun but it will remove easily.

Disclaimer: We earn a small commission if you use the highlighted links to purchase the products mentioned in this post. We recommend only products that we would use in our own home or that we would recommend for our clients. Your purchases help to support our blogging activities such as creating yummy recipes to share with you and also helps us to bring even more helpful nutrition and training information to you on a weekly basis. Thank you for your continued support and for helping us continue what we LOVE to do!

Curry Spice Chicken Drumstick Recipe

Curry dishes not only taste amazing but are also great for their many health benefits because they use anti-inflammatory ingredient blends such as turmeric, cinnamon, cloves and ginger. When you eat a diet of whole natural food that helps to fight inflammation rather than food that causes inflammation such as processed packaged foods with ingredients you can't pronounce, you are not only helping your body to feel better by relieving joint pain and preventing disease, but you are also making it easier for your body to lose those extra pounds that just wont go away. So next time you get a hankering for something spicy, run to the store and pick up some wings and whip up this easy-to-make curry spice chicken drumstick dish! Your taste buds will not be disappointed!

Curry Spice Drumsticks

• 2 packs of organic chicken drumsticks (about 8-10)
• 2 Tbsps organic cold pressed coconut oil
• 1 tsp cinnamon
• 1 tsp curry spice
• 1 tsp cayenne pepper
• 1/2 tsp ground ginger
• 1/2 tsp garlic
• Sea salt and pepper to taste

1. Wash drumsticks and pat dry. Set aside on a plate for seasoning.

2. Sprinkle drumsticks evenly with the above spices, add more or less cayenne to alter the spice factor.

3. Heat coconut oil in skillet over medium/high heat. 

4. Place each drumstick skin side down in the pan for 5 minutes, then flip over for an additional 3 minutes. Finally flip back over to the skin side and cover for roughly 15 minutes or until cooked all the way through.

Sources:

Dr. Mercola - http://articles.mercola.com/sites/articles/archive/2015/02/02/anti-inflammatory-foods-herbs-spices.aspx

Dr. Mark Hyman - http://drhyman.com/blog/2012/01/27/inflammation-how-to-cool-the-fire-inside-you-thats-making-you-fat-and-diseased/#close

Disclaimer: We earn a small commission if you use the highlighted links to purchase the products mentioned in this post. We recommend only products that we would use in our own home or that we would recommend for our clients. Your purchases help to support our blogging activities such as creating yummy recipes to share with you and also helps us to bring even more helpful nutrition and training information to you on a weekly basis. Thank you for your continued support and for helping us continue what we LOVE to do!

Berry Delicious Breakfast Smoothie

I absolutely love a good smoothie for breakfast because they pack a big nutritional punch, they keep you feeling full until your next meal, they don't take up much time to prepare and can easily be consumed anywhere which make them the perfect on-the-go food! You can even prepare most of your smoothie ingredients a week in advance by washing and trimming your fruit, then placing fruit smoothie portions into individual jars to freeze. Each morning you can throw them into the blender and go.

So what makes a smoothie good for you?

 Because smoothies are:

• full of amazing vitamins, enzymes and minerals
• easy to digest, which mean optimal assimilation of your nutrients
• great for stabilizing blood sugar, both healthy fats and protein are key for blood sugar stabilization
• a great way to consume a variety of different fruits or vegetables at one time
• terrific for cleansing the body of toxicity
• an easy way to add more fiber to your diet for optimal bowel function

Berry Delicious Breakfast Smoothie

• 8oz almond or coconut milk
• 1 scoop protein powder - I recommend either vegan Sunwarrior brand or 2 Tbsps grassfed Great Lakes Collagen
• A handful of organic raw spinach
• 1/2 cup frozen organic blueberries
• 1/2 cup frozen organic strawberries
• 1/4 slice of avocado
• 2 tsp Braggs Apple Cider Vinegar
• Organic stevia and cinnamon to taste

Blend well in either a standard, travel or high power blender with 2-3 ice cubes and enjoy!

Sources:

SF Gate - http://healthyeating.sfgate.com/fats-proteins-affect-blood-sugar-levels-11172.html

Disclaimer: We earn a small commission if you use the highlighted links to purchase the products mentioned in this post. We recommend only products that we would use in our own home or that we would recommend for our clients. Your purchases help to support our blogging activities such as creating yummy recipes to share with you and also helps us to bring even more helpful nutrition and training information to you on a weekly basis. Thank you for your continued support and for helping us continue what we LOVE to do!

6 Tips For Eating Out With Food Allergies and Sensitivities

Food sensitivities and allergies are extremely common these days because so many of us have compromised immune systems due to the rise of heavy use of pesticides sprayed on our foods, the over consumption of genetically modified and processed foods, and other environmental toxins that we breathe in on a regular basis...just to name a few reasons. Some people are born with sensitivities to certain foods but many, including myself, have developed food sensitivities and allergies over time which can actually be the result of a leaky gut syndrome. If you are not familiar with leaky gut, it is when the gut is damaged causing small holes in the intestinal lining which allows food particles and toxins that are normally digested to go directly into the bloodstream causing an immune response that can come in the form of food allergies and sensitivities, brain fog, eczema, headaches, bloating, fatigue, muscle aches, diarrhea and many more symptoms.

There are several ways that one can find out about food allergies and sensitivities. A popular but less accurate way to find out about problematic foods is to get some form of allergy testing which usually done through blood work. This method has been used for years but you will most likely discover that you are reacting to more foods than actually show up on your test results. My preferred testing method is to do an elimination diet which is where you will remove allergenic foods for about two weeks, then slowly add back in one food at a time and note how your body reacts to it over the next 24-48 hours. I used the elimination diet to find out about my food sensitivity to dairy, egg white, and soy, then later confirmed my soy allergy through blood work.

Now just because you react to a food doesn't mean that you have to avoid that food for the rest of your life. Most of the time you can remove the food for an extended period of time and work on healing your leaky gut through eating healthy whole foods and supplementation, then later add the food back in and enjoy sparingly. I did this with my egg white sensitivity. I removed eggs completely for several months while healing my gut then slowly added back in organic pasture-raised whole eggs and now I can enjoy them regularly. 

But in the meantime while you are healing your gut, you will want to do your best to keep that food out of your diet. This can be especially hard when you are eating out. As I mentioned earlier I am allergic to soy, lactose intolerant, and I avoid gluten because I recognize the poor effects that gluten has on the immune system. Avoiding these three foods while eating out isn’t an easy task and takes some effort. I’ve had really amazing experiences with accommodating restaurants and really awful ones where I had to leave restaurants because they every food item on the menu was marinated in soybean (vegetable) oil. Preparation and communication are key when you want to enjoy a nice meal without feeling sick, gassy or bloated.

6 Tips For Eating Out With Food Allergies and Sensitivities

• Call ahead before you dine. Call ahead before you head out for dinner and ask to speak to a manager or head chef, tell them what your food allergy is and ask what items (if any) you could safely order from the menu. Some restaurants even have a designated allergy menu that will list out all of the ingredients making it easy for you to decide what to eat. Most restaurants are very accommodating and are happy to prepare you something that is not on the menu. 

• Be a food detective and ask your server a lot of questions. Tell your server that you have a food allergy upon sitting down. Ask questions about cooking oils and other ingredients used in marinades and sauces. Most servers are not educated about food allergies so you need to be a detective and ask a lot of questions. Ask that your food be prepared away from other dishes and that the pans and utensils used are cleaned thoroughly to avoid cross contamination.

• Simpler meals are always better. The less complicated your order is, the less likely that they will mess it up. A simple dish made up of protein such as chicken or fish served with avocado slices and sautéed vegetables cooked in olive oil is really hard to mess up. Just because it isn't pasta or bread loaded down with sauces doesn't mean it still can't be a delicious meal!

• Make a list of your favorite allergy friendly restaurants. Talk to others who have food allergies in your area and find out what their favorite restaurants are. Check Allergy friendly websites and phone apps such as Allergy Eats or do a search in Yelp or Google for allergy friendly restaurants. My go to restaurants are Bareburger, Hu Kitchen, Dig Inn, Siggy’s Good Food and Whole Foods Market because they have several soy, dairy & gluten-free meal options, the food is amazing and they have several locations around New York City. Make a list of several go-to spot so you always have a handful of restaurants to suggest for lunch and dinner.

• Realize that some cuisines may be off limits for a while. From my experience I’ve noticed that the hardest restaurants to avoid soy and gluten are Mexican, Chinese and Thai. That's not always the case because I've found a few exceptions to the rule so it's still best to call ahead. Just be prepared to search for another cuisine. Italian restaurants can be great for avoiding soy, dairy and gluten because most of them cook with olive oil and now many have gluten-free options.

• Be prepared to be disappointed and uncomfortable from time to time. No one likes to seem like the “picky” eater or weird person who is allergic to everything, but just try remember how important it is to avoid foods that are making you inflamed and sick. Some friends and family may not understand your dietary restrictions and that's totally okay.  Communication is key so make sure you explain your new way of eating to your loved ones, offer to answer any questions that they may have, and ask for their understanding.

*These tips are for less severe food allergies and sensitivities. If you have more serious allergies such as anaphylaxis, then you should take extra precautions when dining out.

What are your best tips for eating out with food allergies and sensitivities?

Reduce Belly Bloat With This Flat Belly Tea Recipe

Most people start their day first thing with a big cup of delicious hot coffee, then rush to the office and enjoy yet another large cup of coffee all the while forgetting one very important detail which is essential all hours of the day - hydration! When you are gulping down coffee all morning, there is a very high chance that you are not drinking water alongside your cup of Joe. This used to be a very bad habit of mine. Lunchtime would roll around and all of the sudden I'd realize that I haven't had a cup of water all day.

Most all of my female clients deal with the dreaded belly bloat which can come from a host of things like food allergies, leaky gut, candida, too much sodium, or more simply just plain old dehydration! When we are rushing around each day running on coffee alone for the first half of the day, we start to retain water which is the last thing we want when we are trying to get a flat belly. 

I'm not out to make coffee the bad guy because there are actually a lot of benefits to drinking organic coffee such as antioxidants, vitamins, and minerals. But I can bet that if you are just drinking coffee from Starbucks or the office pot of coffee, then you are most likely drinking coffee that has been heavily sprayed with pesticides that are toxic to our bodies and get stored away in our fat cells. I don't know about you, but I don't need any extra junk stored in my fat cells!

So what can be done to start reducing that stubborn belly bloat?

There are two things that I absolutely love to do in the mornings to help reduce belly bloat...

• #1 Drink a large glass of water first thing when you wake up. I prefer warm water with the juice of half a lemon, but just plain warm water is perfectly fine too. 

• #2 Swap your morning coffee with my favorite flat belly tea recipe (below).

Not only will both of these morning rituals help you to kick your coffee habits to the curb it will also decrease belly bloat, help stimulate digestion, stop cravings in their tracks, and may help with weight loss by jump-starting the metabolism! You will still need to remember to drink water during the rest of your day, so make sure to keep a water bottle next to you to sip on throughout the day.  

Flat Belly Tea Recipe

• 1 cup hot organic green tea

• 1 Tbsp raw apple cider vinegar

• Juice from half a lemon

• Stevia or raw honey to taste

1. Boil hot water then brew 1-2 tea bags of green tea in 8oz of filtered water.

2. Add apple cider vinegar, lemon juice and stevia to taste.

3. Stir and enjoy!

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Ready kick belly bloat to the curb? Then click the button below to grab my freebie 5 Steps to Beat Belly Bloat!

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What's your best tip for de-bloating or ditching the coffee habit?

Disclaimer: We earn a small commission if you use the highlighted links to purchase the products mentioned in this post. We recommend only products that we would use in our own home or that we would recommend for our clients. Your purchases help to support our blogging activities such as creating yummy recipes to share with you and also helps us to bring even more helpful nutrition and training information to you on a weekly basis. Thank you for your continued support and for helping us continue what we LOVE to do!

3 Easy Ways to Detox Using Coconut Oil

I was very honored last summer to write this article for the Kelapo Coconut Oil Blog. I loved it so much that I wanted to re-post it here so you don't miss out this great information! Enjoy..

Coconut oil is beginning to be a pantry staple in most households these days and for good reason. It not only smells and tastes delicious, but it also aides in helping you to lose belly fat, and improves digestion. Also, it's a great high-heat cooking oil to use in place of other more delicate oils that become rancid at high temperatures.

 But there is so much more to coconut oil than pleasing your palate. Did you know that you can actually use coconut oil to help your body detox? 

 Why detox you ask? Well we live in a world where we are exposed to hundreds of chemical toxins each day through our air, food, water, household cleaning and beauty products.  Not to mention there are over 80,000 new chemicals released into our environment each year and that number is only growing. 

 So finding simple ways to detox your life daily is essential to living a vibrant healthy disease-free life.  

Here are 3 ways you can start detoxing with coconut oil right now!

Cleanse your teeth by oil pulling with coconut oil

Oil pulling is an ancient Ayurvedic practice that will help to remove toxins, bacteria, mucus and plaque from your mouth. This is a result of swishing and pulling oil around your mouth which traps the bacteria and toxins making it easy for removal. You can use different oils for this, but I prefer to use organic coconut oil because of its antibacterial properties. Monolaurin is found in coconut oil and is a fierce bacteria and virus killer. As an added bonus, it's also said to whiten teeth and freshens breath!

Do this first thing each morning:

• Scoop 1 Tbsp of organic coconut oil into your mouth. (When first getting started, you can cut the amount in half and work your way up to the full tablespoon.)
• Swish and pull the oil all around your mouth for 15-20 minutes. (Don't worry if it's weird at first, you can start with 10 minutes and build up if needed.)
• Spit the oil out into the trash. Make sure not to swallow any so you don’t reabsorb all the toxins and germs that you worked so hard to remove. It’s important to remember not to spit the coconut oil in the sink because it will solidify and clog up your pipes.
• Brush teeth immediately after.

Use organic coconut oil as a safe natural moisturizer

Each day the average woman uses about 12 personal care products which contain over 160 chemicals. Men are no different using an average of 6 personal care products which contain over 80 chemicals. These chemicals are absorbed right through our skin, our body’s largest organ. Anything we can do to cut down on exposure to these toxins will help in a big way! Not to mention using coconut oil is much easier on your wallet than buying several of beauty products each month.

• Replace your facial moisturizer with coconut oil. You may think that putting oil on your face is silly especially if you already have oily skin, like I do, but your body will naturally balance out the oil on your skin rather than produce more oil. It’s a great way to get rid of acne because of its antimicrobial, antifungal, and antibacterial properties.
• Swap out expensive lotions for coconut oil. Your skin will soak up this goodness and feel soft and smooth. Add your favorite essential oils to create your own personalized scent.
• Use as an eye makeup remover at night. The skin around our eyes is very delicate as it is, so when you use coconut oil to remove your eye makeup you are not only hydrating the skin but also irritating the skin less.
• Use coconut oil as in place of massage oil. Add some essential oils like lavender for a calming effect.

Swap out your morning cup of Joe with coconut oil

You probably gasped when you read that and don’t worry, I’m not asking you to remove coffee forever. But it is good to detox from it every once and a while to help your body easily remove toxins. Unless you are using a high quality organic coffee, which it’s likely you’re not if you’re stopping by the corner coffee shop on a daily basis. You are probably drinking large quantities of coffee that has been sprayed when chemical pesticides. Not to mention you are providing your body with fake energy masking how you are really feeling.

So instead of grabbing a coffee, reach for a shot of coconut oil first thing in the morning for a boost of natural energy. Coconut oil contains Medium Chain Triglycerides (MTCs) which do not need to be digested like normal foods but instead it goes straight to the liver, our body’s main detox organ, and is metabolized rapidly. This is what gives your body that clean burst of energy. As an added bonus coconut oil can also help you to reduce some of the pesky belly fat you may be trying to lose.

Start adding these simple detox practices into your daily routine and you will start to feel amazing in no time! 

3 Scary Reasons To Avoid Gluten NOW

I'm sure you know at least a handful of friends by now that are "Gluten-free". Am I right? Nowadays, "gluten-free" is definitely a buzz word we hear a lot. Everyone seems to be going gluten-free and for good reason.

Did you know that more than 55 diseases have been linked to gluten?

Or that 1 in 30 people have a gluten sensitivity and don't even know it?

That means that YOU could be walking around with a gluten sensitivity that's making you sick!

This reminds me of my good friend and detox partner Jill Hoffman's story. Several years ago before Jill became a health coach, she actually worked with her own health coach. After her coach recommended that she take out gluten from her diet, her life changed. She had more energy, her brain was clearer, her digestion improved AND she lost those last pesky pounds that would never budge.

I seriously hear stories like this time and time again.

So, if you still eating whole wheat bread and whole grain pasta and think you're doing yourself a favor, then keep reading.

What's the deal with gluten?

Gluten is a mixture of proteins commonly found in wheat products such as bread, pasta, and cereal and it's used mostly as a binding agent and provides that doughy texture we love so much.

3 Reasons To Avoid Gluten If You Are Sensitive:

1. Gluten sensitivities can lead to auto-immune disease. Gluten can cause an auto-immune response in your system where your body attacks itself. This happens because the protein in gluten resembles human tissue. So, when your immune system is trying to attack the foreign gluten invader, it might accidentally attack your other organs or tissues such as your thyroid or even your brain. There is massive research that connects the increase of auto-immune disease in people with the rise of gluten-containing foods.

2. Gluten is often responsible for resistant weight loss, poor sleep and skin conditions such as acne and eczema. Gluten causes an inflammatory response in your body which, over time, becomes chronic. Chronic inflammation, whether due to stress, food sensitivities or environmental toxins, almost always show up as weight and skin problems.

3. Gluten messes with our brain. Because gluten is hard to digest, our gut gets full of undigested food particles...yuck! This can lead to an imbalance of bacteria (dysbiosis) and eventually lacerations in our gut lining (leaky gut). Also, yeast feed on the undigested particles and so we can develop issues like candida, which can be extremely problematic. What does this have to do with your brain? Well, your brain and gut are very intimately connected especially when it comes to your mood. About 90% of your serotonin (a.k.a. happy hormone) is produced in the gut. When you have all this chaos on in your gut, then your brain is not getting enough serotonin, and then you're feeling the "Monday Blues" every single day.

How do you know if you are sensitive to gluten?

Based on my research and experience's that I've had with clients, the best way to determine if you have a gluten sensitivity is to go through a strategic elimination diet. This is where you would remove the food you are challenging (gluten) for a period of time and then reintroduce it back or "challenge" the food to see how your body reacts. A few notes about this:

• Gluten is something that can stay in your system for a long time because it is a large protein. So, to really test it out, you may need to remove it for more than the usual 2-3 weeks, perhaps even a few months to really get it out of your system.

• Many people who are sensitive to gluten are often sensitive to other foods such as dairy because the proteins mimic each other. What this means is that if you only do an "elimination" for gluten, then you might not see much of a change because you're still eating dairy and other possible allergens. It's recommended to do a full elimination diet for best results.

Gluten Free: Yay or Nay?

I think it goes without saying, that if you know you're sensitive to gluten then you should definitely avoid it as much as possible, if not completely. In our modern "fast food" world it can be difficult if not impossible to be 100% gluten-free.

But, for most of us, eliminating 90-95% of gluten from our diets can have a dramatic effect on how we feel and our susceptibility to disease.

Once you get over the initial hump of "gluten withdrawal" and discover a whole new world of delicious foods that can give you the same satisfaction as a bowl of cereal (sans the gas and bloating), you will never want to go back.

If you find out that you are not sensitive to gluten, then you have more wiggle room. BUT, gluten is very hard to digest and because of all the issues I mentioned above, you can develop a sensitivity that can eventually lead to symptoms and disease.

So, my recommendation, is to either minimize it or eliminate gluten completely from your diet if you want to stay healthy and symptom free. You want to do this by adopting a whole foods diet that's rich in organic veggies and fruits, along with healthy fats, clean protein, and gluten-free grains, if tolerated. I highly caution you to be skeptical of the "gluten free" products out on the shelves. If you flip over the box and look at the list of ingredients, very often you'll find a large list of processed and sugary ingredients that do more harm than good.

Stick to real food and you're good to go!

What are your experiences with gluten? I want to hear the good, the bad and the ugly down in the comments below!

Resources: Amy Meyers, MD

Why You Should Start Juicing Right Now + a Green Detox Juice Recipe

Did you know that when you make juice from raw vegetables, your body absorbs the nutrients within 15 seconds? Talk about an energy shot! No need to buy those sugary and chemical-ish concoctions from your local drug-store or mini mart. Juicing is an all-natural way to boost your energy and feel amazing. When you juice your fruits and veggies, you end up extracting all the water and nutrients from them and leave behind only the plant fibers. By separating the fruit or vegetable from its fiber, we gain access to all of the amazing vitamins, minerals, enzymes, and phytonutrients which are much more easily assimilated by our body than if we were to eat them.

This allows your body to absorb the nutrients more quickly, without having to digest the dense bulk of the plant. You can also fit an amazing amount of veggies into a single glass of juice, making it a great way to use up those extra veggies from your garden or CSA share. PLUS, you will end up with a glass of deliciousness that packs a powerful nutritional punch.

I bet you are thinking that stocking up on enough fresh organic vegetables to make daily juices can be somewhat expensive, and I totally hear your concerns. But the way I see it is if you cut back spending money at the local coffee shop each week or maybe even on many of the pre-packaged foods/snacks you may be buying, you will end up saving money in the long run on your food AND your doctor bills. The beauty is that organic veggies are getting easier to find and are not as expensive as they once were. I have actually been able to find some really great deals on organic vegetables here in NYC where EVERYTHING costs twice as much as every other city in America. I saved even more money and bought this amazing little juicer from Hamilton Beach (affiliate link) for less than $60 on Amazon and it has really fit my needs well since I started juicing this year.

Juicing is really fun and a great way to get your daily dose of vitamins and nutrients in especially if you aren't a big vegetable eater. I definitely don't want you to get discouraged by cost or know how because this is one of the best things you can do for you health. Just start slow, try a juice per week and work your way up to several per week - there is no wrong way to do it!

One more thing before I go:  while you can control the quality of ingredients when you are making fresh juice at home, always read your labels when it comes to buying store-bought juice. These juices can be high in sugar and have a high glycemic load, which may cause blood sugar imbalances.

Here is an amazing juice straight from my newSexy Summer Detoxprogram to get you started!

Slim & Sexy Green Detox Juice

• 1 bunch organic kale
• 1 organic cucumber
• 1 cup organic parsley
• 2 celery sticks
• 1 organic lemon
• 1 green (or red) apple
• 1 thin slice of ginger root

Have you tried juicing yet? What's your favorite juice recipe?

Never Skip Breakfast Again With This Strawberry Banana Bliss Smoothie!

Let's get real for a second. How many times per week do you run out the door in the mornings without eating breakfast? You and I both know that breakfast is the most important meal of the day, and sometimes it just doesn't fit into our schedule the way it should. How we begin the day will determine how the rest of the day goes. It will determine if we feel energized or if we feel dragging with a lack of energy. What we put in our bellies is directly related to how we physically feel. So if you are a skip breakfast and grab the coffee mug morning person then this blog is totally for you.

We all need and crave energy. I know I do! Sometimes it is so easy to want to grab a quick bowl of cereal or even forget breakfast and just get through the morning on 1-2 cups of coffee for the energy needed to survive the day. I don't want you to just survive through the day though; I want you to thrive through the day. I also don't want you to go on the "crash and crave" roller coaster for the entire day. If you begin your morning with caffeinated coffee and sugar, you will crash, and you will be either too tired to make it through your responsibilities or you will be reaching for another cup of coffee to get through a few more hours. Before you know it the craving will sneak up on you and next thing you know it's the afternoon and you have just finished off half a sleeve of thin mint cookies.

So we have to be smart and set ourselves up for success first thing! Smoothies are a super quick alternative to a fast breakfast that can help energize us throughout the entire day. When you toss in some greens, protein, a little fruit, and a healthy liquid like coconut water you are bound to feel energetic and ready to take on the day. Our bodies need protein, complex carbs and healthy fats in order to function properly and to prevent diseases. Starting the day with a smoothie also gives you well needed antioxidants which help protect our bodies from free radicals, and it is a great low glycemic start. Eating a low glycemic breakfast will help curb your sugar cravings for the entire day and it will also help with not crashing.

Next time you want a quick breakfast, try a delicious smoothie that will leave you feeling energized and motivated. To make this meal even quicker, go ahead and throw your smoothie ingredients together the night before and keep in your fridge or freezer. You could also use this trick to plan out smoothies for the whole week. A morning smoothie will help your body detoxify and will also provide your body with the nutrients it needs to produce natural energy and naturally boost your metabolism. Want 3 more yummy smoothie recipes to try out this week? Then download my free 3-Day Detox now!

So, what are you reaching for tomorrow morning? I know I will be pulling out my blender and getting ready for some long lasting energy.

Strawberry Banana Bliss Smoothie

• 1 cup coconut water or coconut milk
• ½ cup frozen strawberries
• 1 banana
• 1 Tablespoon coconut oil
• 1 Tablespoon hemp seeds
• 1 Tablespoon flax meal or chia seeds (if you don't digest seeds well, try Great Lakes gelatin or a clean protein powder such as grass-fed whey or a vegan protein)
• Pinch of cinnamon
• Stevia or raw honey to sweeten
• Ice (optional)

What's your favorite morning smoothie recipe?

P.S. Want a sneak peek into one of my 10-Day Detox programs that uses the elimination diet? Sign up to get myFREE 3-Day Detox and jump-start your weight loss now!

3-Day Detox

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How Food Allergies Are Making You Fat

Summer's (unofficially) here and it's that time of year when we're showing more skin and definitely more conscience of our bodies. All around me, I hear people jumping into juice cleanses and fasts to jump-start their weight loss. I'm not a huge fan of these aggressive detoxes because they can have serious consequences. In truth, most people will lose weight on these types of cleanses simply because of the calorie restriction, not because they are detoxing. But, these types of programs are pretty much impossible to maintain long-term and so is the weight loss. As soon as you stop juicing, the weight comes back on. I've seen it happen time and time again. There is a Better Way.

What if I told you that you could eat (yes, eat) as much as you want of delicious food without counting calories or carbs, and still lose weight? Say what?? Yes, you heard me. Look, it's no secret that excess weight is related to many other chronic conditions and diseases. In fact, we can really look at being overweight as just a symptom of inflammation - and inflammation is the root of all disease.

There are many things that can cause inflammation in our body but one of the most common causes is allergies and sensitivities from our food. An allergic reaction is inflammation. And, common sense tells us that when we constantly expose ourselves to something we are allergic too, this leads to chronic inflammation. Having a severe allergy to say, peanuts, can cause an immediate life-threatening response and if you're someone with that type of allergy, then you probably are very meticulous at avoiding such an exposure. Of course an allergic reaction doesn't need to be life-threatening. It could be something as simple as breaking out in hives.

BUT, what if you didn't have an allergy to peanuts but you had a more mild sensitivity? What's the difference here and how would you know? Well, unlike the allergy where you get an immediate response, a food sensitivity is an inflammatory reaction that is delayed, meaning your symptoms may not come out until about 24-72 hours after you are exposed to the culprit.

Symptoms vary, but the most common ones are:

• weight gain
• digestion issues (constipation, diarrhea)
• bloating
• gas
• fatigue
• brain fog
• headaches or migraines
• muscle aches
• stomach aches

You may not even know that you have a food sensitivity because most likely you are eating the culprit food every single day and any symptoms you are experiencing could feel totally normal to you. OR, you are aware of the symptoms but because of the delayed time lapse it's extremely difficult to make the connection that something you are eating is causing the reaction. The other side of this, is that it can be difficult and expensive to get tested. Most doctors are not testing for food sensitivities - just allergies. And this is why so many people are unknowingly causing chronic inflammation in their bodies that can lead to toxicity and excess weight.

How To Find Out If You Have a Food Sensitivity

The easiest, most cost effective way to identify food sensitivities is by doing, what's called, an Elimination Diet. This is the protocol that I use  as the foundation in my seasonal detox programs because it works. I believe in this protocol because it's also how I've uncovered my own food allergies and sensitivities. Although an elimination diet is not a new thing, it hasn't gotten nearly as much publicity as many of the other heavily marketed diets and weight loss programs on the market. And, although the goal is not to necessarily lose weight, that is more often than not, a happy side effect. Just recently, Dr. Mark Hyman was featured on The Today Show talking about the benefits of the elimination diet in helping people identify food sensitivities, decreasing inflammation and losing weight. You can read the article here.

In my seasonal detox programs, we focus on eliminating the most common food allergens for 10 days and then we guide you into a reintroduction phase where you would strategically add back each food one by one so you can determine which food(s) are causing the problems.

The foods we avoid for 10 days include:

• gluten and wheat
• dairy
• corn
• soy
• gluten-free grains
• nuts
• processed sugars

During the 10 days that you are eliminating the common allergens, we are replacing them with nourishing whole foods which support your detoxification. This 2-prong approach has been very successful in helping people jump-start their weight loss, detox, AND identify foods that they are sensitive to. For most people, this is a very powerful "first step" towards reducing inflammation and building their health blueprint for life.

Have you had success with uncovering food allergies or sensitivities with an elimination diet or detox? I would love to hear about it in the comments below!

P.S. Wanna sneak peek into one of my 10-Day Detox programs that uses the elimination diet? Sign up to get my FREE 3-Day Detox and jump-start your weight loss now!

Cranberry Chia Fresca Detox Cocktail

Mmm tastes like summer!

Here in NYC we've finally started having a glimpse of summer weather and it's been amazing! I'm from Florida so of course I love warm weather...but I'm also part snow bunny and get giddy any time I hear of snow fall. But I have to say the last two winters here have really made me long for warmer weather a lot sooner than I normally have in the past.

So with just a few weeks left of spring I'm already dreaming of my two summer vacations that Chris and I are taking in July. First, we are heading back home to Florida to celebrate the 4th of July and my birthday with my family. Then then in late July we are going to Lake Tahoe on the Nevada side for a friends wedding. I'm just imagining us laying on the beach drinking refreshing summer cocktails and getting a nice golden brown tan. Sounds dreamy, right?

Well I don't see why we have to wait for summer to have refreshing cocktails. Let's get this party started right now!

I have a seriously delicious refreshing cranberry chia fresca recipe to share with you that is loaded with amazing detoxing health benefits.

DRINK UP THE GOODNESS

• Chia seeds also pack a big punch with their high levels of Omega fatty acids , fiber, calcium, antioxidants and protein. It also contains the amino acid tryptophan which the body uses to produce the feelgood hormone serotonin.

• Cranberry is an amazing little fruit that is loaded phytonutrients such as Phenolic Acids, Proanthocyanidins, Anthocyanins, Flavonoids, and Triterpenoids which are known for their antioxidant, cancer fighting and anti-inflammatory properties. They also assist with UTI prevention, improves digestion and supports the immune system.

• Coconut wateris great for summer as it has a high amount of hydrating electrolytes. It also has anti-inflammatory properties, it helps balance blood glucose and insulin levels, it boosts the immune system, and as an added bonus it helps with elasticity in the skin which reduces age spots and wrinkles. Cheers to that!

These three detox ingredients help provide our bodies with protein, amino acids, essential vitamins, minerals, helps us to stay hydrated and keeps our digestion running smoothly. All of these things are essential for our body to eliminate toxins properly.

Cranberry Chia Fresca

• 1 tablespoon chia seeds
• ½ cup coconut water or plain filtered water
• ½ cup pure cranberry concentrate
• Juice of a half a lemon and/or lime

1. Add chia seeds to the coconut water and cranberry juice and stir until combined. The chia seeds will begin to swell up. Aim to stir well into an even, gel-like consistency or drink it before the gel forms. (Use a lid with a jar for an easy way to shake up any clumps that fall to the bottom!)

2. Drink immediately if desired, or set aside for up to 10 minutes to let it gel.

3. Add lemon and/or lime and stir well again.

4. Drink and enjoy!

What's your favorite summertime cocktail to enjoy beach side? 

Sources:

The World's Healthiest Foods

Dr. Oz

SF Gate: Healthy Eating

Dr. Mercola

P.S. Wanna sneak peek into one of my 10-Day Detox programs that uses the elimination diet? Sign up to get my FREE 3-Day Detox and jump-start your weight loss now!