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Thursday, December 22, 2011

Healthy Vacation

I am sure all of you were wondering where I have been the past week..... well I was in Disney World! My entire family went down for some much needed vacation, and had such a wonderful time. Disney is such a magical place with so much to do, I may have came home more exhausted then before I left. We went to Hollywood Studios, Blizzard Beach, Magic Kingdom, Animal Kingdom and Epcot.

I know we all dread the unwanted pounds that come along with a week vacation but I am here to share some secrets to help you loose weight while you are gone.

Each morning I enjoyed a bowl of fruit, 2 poached eggs (a great option since it is cooked in water without oil or butter) and a plain English muffin. A larger breakfast than usual, but it actually held me over until dinner so I could skip lunch. We also stopped at a local grocery store and I picked up Organic Mochi rice cakes and water for snacks throughout the week.

Then when dinner came I ordered a salad or french onion soup (without cheese or bread) to fill up before my meal. Then ordered off the appetizer menu to keep portions in check.

The best part was all the walking each day, plus many of the parks have fruit stands which is awesome!!

So as the holidays come upon us and we all travel or enjoy time with loved ones just remember to get up a little earlier for a long walk or bike ride. And don't forget to fill up on fruits/vegs/broth soups to keep you satisfied and making good choices throughout the day.

Have a healthy and happy holiday!!!!

Tuesday, December 13, 2011

DIY Bath Scrub

This super easy bath scrub its great for winter skin!

1 cup of brown sugar
1 cup of raw oatmeal
1 cup of olive oil

Thats it!!!!

Friday, December 9, 2011

Microwaves... are they safe?

I remember the day when I would turn to the microwave to cook everything. It just made life easier! Over the last few years however, I have turned away from the microware and started using the stove top to reheat or cook food to ensure that the nutrients of my food was not decreasing. When you stop and think about it, a machine that zaps your food in 30 seconds can't be healthy. Plus the articles on the dangers are endless.

I wanted to share something real and tangible to explain the dangers of a microwave. These photos are from a a little girls science project in 2006. In it she took filtered water and divided it into 2 parts. The first part she heated to boiling in a pan on the stove, the second she heated to boiling in the microwave.
Then after cooling she used the water to water 2 identical plants to see if their would be any difference in the growth between the water boiled on the stove and the water boiled in the microwave. See below for results.  

The results are astonishing! As you may have read microwaves corrupt the DNA in food so the body can no longer recognize it. The body wraps it in fat cells to protect itself from the dead food or eliminates it fast. I understand the makers, and doctors say microwaves are safe so I will not tell you what to do but my recommendation is to remember the plants, we are living beings as well.


Thursday, December 8, 2011

Cranberry Apple Orange Vinaigrette

The dressing I made for Thanksgiving turned out GREAT! I decided to make a cranberry apple orange vinaigrette to top a beautiful fall salad (mixed greens, sliced apples & pears, pomegrantes, toasted walnuts and feta cheese).

This recipe yields just over 1 1/4 cups and is so simple to make.

1 cup of fresh or frozen cranberries (I used fresh)
1/4 cup + 2 TB apple cider vinegar
1/4 cup pure maple syrup or adjust to taste
1.5 tsp Dijon mustard
1/2 cup + 1 TB fresh clementine or Orange juice (can use bottled)
2 TB extra virgin olive oil
1/2 tsp kosher salt or to taste (I didn't end up using all this salt)
Freshly ground black pepper

  1. In a medium pot, heat cranberries, maple syrup and vinegar over medium heat until the cranberries burst, about 7-10 minutes
  2. Slightly cool cranberry mixture and place in a blender along with the rest of the ingredients (except S&P). Blend until smooth. Now add salt 1/4 tsp at a time to taste and blend again. Adjust other ingredients if necessary at this time. I like this dressing with a bit of tart taste to let the cranberries shine but you can always add more syrup if you want. Should keep 5-7 days in the fridge in an air tight container.
Source: Oh She Glows

Wednesday, December 7, 2011

Miso Soup

Ever wonder what I eat on a daily basis? Well this tiny packet of Miso Soup is a staple in my house. Similar to a packet of hot chocolate just add 2/3-1 cup of boiling water and you have soup!  The soup is made from a blend of real white and red miso and firm tofu and can be found at most grocery stores. At 35 calories a packet its the great addition to every meal. I usually enjoy this soup before my main meal to help fill me up and to help over eating.

Tuesday, December 6, 2011

Vegan Mayo?

If you have never tried Vegenaise add it to your next shopping list!!! This vegan mayo tastes so much like traditional mayo you won't even taste the difference. This spread is a dairy free eggless mayonnaise alternative with no cholesterol and non GMO. They are made with in a solar powered facility with wholesome ingredients such as Organic Expeller-Pressed Soy Oil, Filtered Water, Organic Brown Rice Syrup, Organic Apple Cider Vinegar, Organic Soy Protein, Sea Salt, Organic Mustard, Organic Lemon Juice Concentrate.

Yay for healthy & tasty alternatives :)

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Saturday, December 3, 2011

Garlic- Cilantro Shrimp Rotini

Wow this holiday season has been soooo busy and its only Dec 3rd! Sorry for the lack of posts but I am back with this super easy recipe from clean eating magazine! This little dish takes minutes to prepare but has a very fancy presentation for dinner parties. Enjoy!

Garlic- Cilantro Shrimp Rotini

Serves 4


2 cups fresh cliantro

1 tsp dired oregano

3 cloves garlic

1/2 tsp red pepper flakes (can add less if you want it less spicy)

1/3 cup olive oil

2 1/2 TB red wine vinegar

sea salt and fresh ground pepper to taste

8 oz whole wheat rotini pasta

20 medium raw shrimp, peeled and deveined

  1. Preheat broiler to high, line a large baking sheet with foil
  2. Prepare sauce- in the bowl of a food processor pluse cilanto, oregano, garlic, red pepper flakes until combined. While food processor is running add oil and vinegar. Stir in salt and pepper. Set aside.
  3. Cook pasta according to package and set aside
  4. Arrange shrimp on sheet, transfer to oven and broil 3-5 mins turning once until pink.
  5. In a large saucepan on medium add pasta and sauce mixture cooking, stirring for 1 minute. Reduce heat to medium-low add shrimp and stir combine.


Wednesday, November 23, 2011

Enjoy the holidays without packing on the unwanted pounds!

I used to be the girl who would indulge over the holidays knowing that come January 1st I would be on a new fast track diet. But as we all know the "lose 20 lbs in 4 weeks" never seemed to happen and I was stuck all year battling the weight I had gained not to mention my free for all eating lead to intense cravings. As I grew more passionate about nutrition and health I realized that the holidays are meant to be spent with family and loved ones and can be a healthy happy time of year.

Here are some helpful tips to start your holiday season off right:

1. Eat breakfast and in some cases lunch- Many people tend to avoid eating all day to "save up" for the big feast. This leads to binge eating and making choices based on hunger not on health. Keep your daily routine even on the holidays. If that means getting up and hitting the gym, do it! Extra activity only helps when we have the special piece of pumpkin pie.

2. Prepare- Every holiday, I pre-plan what I am going to eat. Maybe not exactly but enough that it helps me stick to my plan when filling my plate. It also helps to decide before hand what "treats" I really want to have so I can avoid temptations.

3. Bring a healthy appetizer- If your family is like mine we always have appetizers before the big meal. The best advice is to skip the appetizers all together and focus on helping prepare for the big day or bring a few healthy dishes that you can enjoy without feeling guilty.

4. Practice Moderation- of course it is OK to over indulge slightly during these special occasions but remember this tip "splurge on those items you can only enjoy once a year and skip those that you can have another day". For example if your Grandmother makes a homemade pecan pie... enjoy a small slice, but skip the rolls.

5. Enjoy tea- A cup of peppermint tea is a great treat after a meal that will help prevent picking at left overs

6. Give away leftovers- send your guests home with containers of left overs so you can get right back on track without temptations.

Have a wonderful Thanksgiving!!

Tuesday, November 22, 2011


I have been doing some research on what type of salad dressing to make for Thanksgiving at my in-laws when I decided on a Cranberry Apple Orange Vinaigrette. Then I received an email from John Doulliard about the health benefits of cranberries that I had to share. Its funny how life seems to always synch up!

This little berry definitly packs a powerful punch! Here are 8 benefits of cranberries sure to make you feel good about having a second helping of cranberries this holiday season:

1 - Urinary Tract Support. The most common cause of UTI's is a virulent bacterium called e-coli. Studies show that cranberries may protect against e-coli adhering to the urinary tract wall and thus decreasing the risk and virulence of the infection.

2 - Gatrointestinal Protection. It turns out cranberries may protect your gut, too. They have the same anti-adhering effect on another dangerous bacterium that is linked to gastric cancer and ulcers.

3 - Heart Health. Numerous studies suggest that cranberries may contribute to the reduced risk of cardiovascular disease, as well as lowering blood pressure.
4 - Cholesterol. Evidence also suggests that the polyphenols, anthocyanins, and ellagic acid in cranberries may reduce LDL oxidation, cholesterol, platelet clumping, and inflammation.

5 - Immunity. According to Ayurveda, cranberries are the lymph-movers of the winter. The lymphatic system drains every cell and transports the immune system. Not surprising that cranberries have such a global effect on the body's wellbeing: better lymph drainage equals better health!

Cranberries also:
6 - strengthen the gums,
7 - protect the prostate
8 - help to curb the common cold!

Most of us don't think of the holiday season as promoting our health very much. So this Thanksgiving, and throughout the winter, don't skimp on the cranberries!

Monday, November 21, 2011

20min workout

If you are short on time but still want to break a sweat here is a 20 minutes treadmill workout! A great trick is print this chart out "wallet size" and tape to the back of your cell phone. Then prop it up on the treadmill as you run.

Thursday, November 17, 2011

Oven Roasted Brussels Sprouts with Aioli Sauce

So how do I say this...... last night at the age of 28 was the first time I ever tried Brussels sprouts. I don't know why I have avoided them for so long, maybe because of the stigma towards them? Anyways I gave this recipe from Clean Eating a try and they turned out great!

  • 1 lb of Brussels sprouts
  • 2 tbps fresh lemon juice, divided
  • 1 tb extra virgin olive oil
  • 1 slice whole grain bread (about 1 oz) torn into pieces
  • 2 tsp lemon zest divided
  • 1 tb minced garlic
  • 1/4 cup low fat olive oil mayonnaise
  • 1 chipotle chile in adobo sauce, minced, 1/8 tsp adobo sauce reserved- heres a photo since I had a hard time finding this product... I found it in the Mexican food section

  1. Preheat oven to 400 degrees
  2. Peel off a few outer leaves to pare each sprout down to tight compact head and to expose more of the stalk.
  3. Cut off the stems close to the bottom leaves, but not so close that the leaves fall off
  4. Cut sprouts in half (top to bottom)
  5. Make a 1/2" cut into the stem so the stem cooks evenly
  6. Transfer sprouts to a large bowl and drizzel with 1 tb lemon juice and olive oil: set aside
  7. In a food processor pulse the bread into fine crumbs. Sprinkle bread crumbs, 1 tsp of lemon zest and garlic over sprouts and toss until lightly coasted
  8. On a rimmed baking sheet spread sprouts and crumb mixture into an even layer. Place in oven for 10 minutes, remove from oven, turn over sprouts and return to oven for an additional 7-10 minutes.
  9. Meanwhile prepare aioli; in a small bowl combine mayo, 1 tb lemon juice, 1 tsp lemon zest, chipotle chile and reserves sauce; mix well.
  10. Place sprouts on a beautiful plate and serve with aioli on the side for dipping.

Monday, November 14, 2011

Chocolate Love!

The most nutritious chocolate is one that is at least 70% cacao. This bittersweet treat (100 calories per serving) a day can improve blood circulation and lower blood pressure.

I have shared this before but my absolute favorite is Endangered Species Mint - it tastes just like the Girl Scout cookie Thin Min! What are your favorites?

Saturday, November 12, 2011

Racing Heart

Do you every wake up and your heart is racing? Or it starts racing in the middle of the day? This can be caused by various factors :
  •  Physiological: Exercise and emotional or sexual excitement in a normal person, lack of sleep
  • Obesity
  • Cardiac causes: Mitral or aortic valve disease. Atrial fibrillation,
  • Hypertension
  • Anemia
  • Cigarette smoking due to stimulating effect of nicotine on the heart.
  • Thyroid disease
  • Anxiety, stress and fear
  • Excessive consumption of tea and alcohol.
  • Medicine containing ephedrine, aminophylline
  • Insulin
  • Digoxin and nitroglycerine used in heart disease
  • Fever
  • Hiatus hernia
  • Gastric distention.
  • Cardiac neurosis

Here are some home remedies you can try to calm the heart. If it persists please consult with your doctor.
  • Decrease stress level
  • Exercise daily, a walk for 30 minutes will also be beneficial to the calm racing heart.
  • Do not over eat and drink.
  • Avoid alcohol, cigarette, tea and coffee.
  • Homeopathic remedies such as phosphorus, spigelia, can be useful if the symptoms match.
  • Eat fresh fruits, and green vegetables with reducing fats in daily consumption.
  • Grapes and guava are most effective home remedies for racing heart. You can drink their juice once in a day for few days.


Thursday, November 10, 2011

7 Natural Methods to Get You Through Cold and Flu Season

Its that time of year again.... cold and flu season. It seems like every place you go, work, school the post office the grocery store etc people are sneezing and sniffling.
We are all exposed to germs, but by strengthening your internal system you can have a great deal of control over your own health. While many people seek the influenza vaccine in the hopes of avoiding the flu, if you have a healthy and strong immune system, then such a step is unnecessary.

I just read this incredible article from Kimberly Snyder so I wanted to share what she wrote to help boost your immune system naturally to keep us healthy all year around.

1. Eat Right!
I have a hunch you’re not surprised that this is my top way to avoid colds and flu. After all, eating right is the foundation for vibrant health.

Avoid processed sugar and products, which decreases immunity and causes spikes in blood glucose, and dairy, which creates mucous. Reduce your chemical load by choosing organic plants and avoiding processed foods. If your body has to deal with toxins in the foods you eat, then it won’t have enough energy to fight off germs, as well.

Certain vitamins actually increase the number of white cells in your blood, boosting immunity.

•Vitamin C: Try bell peppers, broccoli, cabbage, grapefruits, spinach, and sweet potatoes for a boost of this antioxidant.
•Vitamin E: Which foods contain this beneficial vitamin? Try hazelnuts, almonds, tomatoes, and spinach.
•Carotenoids: You can find these beneficial nutrients in dark leafy greens like kale and spinach, orange-colored vegetables like squash and carrots, tomatoes, and spices like cayenne pepper.
•Bioflavonoids: These antioxidants are available in sweet peppers, chocolate, broccoli, Brussels sprouts, tropical fruits, garlic, and spinach.
•Selenium: Your body needs this mineral in trace amounts. You can find it in Brazil nuts, sunflower seeds, barley, brown rice, and oats.
•Zinc: Another essential mineral, you can find zinc from delicious sources like dark chocolate, pumpkin seeds, and sesame seeds or tahini.
•Omega-3 fatty acids: These essential fats can be found in walnuts and flaxseeds.

2. Control Stress
Stress saps your body of its ability to fight illness. According to the American Psychological Association, research has repeatedly shown that chronic stress has a direct correlation with weakened immune function.

What can you do to distress? Here are a few tools.
•Deep breathing exercises
•Positive visualization
•Take time for yourself
•Be aware of when you are feeling especially stressed

3. Get Enough Sleep
You need your sleep to stay healthy! If I sound like your mother, she said that with good reason. Research shows that when you are deprived of sleep, inflammatory cytokines rise while t-cells decrease. These two responses weaken your immune system, making it more difficult for your body to fight off cold and influenza.

Experts estimate adults need between seven and nine hours of sleep every night. Not sleeping well? Try these ideas to help improve your sleep.

•Avoid caffeine and sugar.
•Don’t eat heavy foods near bedtime- especially animal proteins, which are slow-digesting foods
•Keep your bedroom a comfortable temperature. In general, you need the room to be slightly cooler while you sleep than at other times during the day.
•Check your mattress and pillow. Are they comfortable? If not, it may be time to replace them.
•Create a bedtime routine and stick to it.
•Try a warm (not hot) bath right before bedtime. The drop in temperature after you get out of the bath triggers sleepiness.
•Use your bed only for sleeping. Read and watch television away from your bedroom.
•Lighted computer, laptop, and tablet screens within 30 minutes before bed may interrupt your sleep cycle. Shut off the computer at least an hour before you go to sleep.
•Go to bed at the same time every night and get up at the same time every morning to set your sleep schedule.
•Try a cup of chamomile or rooibos tea at least an hour before bed.

4. Exercise
Pursuing moderate exercise can boost your immune system. While experts aren’t sure exactly why this is, they have developed theories including:

•The rise in body temperature associated with exercise may fight off germs.
•Exercise helps control stress, allowing you stronger immune function.
•Exercise forces bacteria from your body via exhalation and sweat, thus flushing toxins out of your body before they make you sick.
•Exercise increases blood flow, which keeps your immune fighters circulating more quickly through your bloodstream.

Pursue moderate exercise. Take a brisk walk during the day, go hiking, bicycle, practice yoga or find some other activity you enjoy and can pursue regularly. One caveat, however. Over-exercising can lower immunity, so there’s no need to become a workout warrior.

5. Hydrate
Your body needs water to function. Staying hydrated is essential, and drinking water is the best way to do it. Water helps flush toxins out of your system and keeps your mucous membranes moist, which can prevent cold and flu germs from adhering inside your nose or lungs. The amount your body needs is dependent on many factors, including your activity levels and the kind of food you eat.  Just remember to drink water between meals, not with them.

6. Rebalance
When your body’s chemical load is high, it cannot function properly. Chemicals clog your organs and hamper your immune system. Eating a healthy diet goes a long way to detoxifying your body and rebalancing your system.

7. Heat it Up!
Warming herbs and spices heat up the body, boost circulation and speed up metabolism. All of these actions have a positive effect on the immune system, and adding them to your diet can help fight colds and flu. Try these:


There’s no need to get sick this cold and flu season. If you take care of yourself- your internal terrain- then your immune system will be better prepared to fight off whatever germs you encounter.

Wednesday, November 9, 2011

"Honey" Contains no honey?

I am sure you all know already that most olive oil isn't really "olive oil" right? Well now researchers just discovered that most grocery store honey isn't really "honey"! YIKES!!!

So what is it made of.... we don't really know at this point but a majority of the honey tested did not contain bee pollen which means its not really honey. Its most likely some type of corn syrup with chemical additives to taste.

According to FSN, much of this imposter honey is more likely being secretly imported from China, and may even be contaminated with antibiotic drugs and other foreign materials.

For more on this shocking news here is the complete article Food Saftey News

Sunday, November 6, 2011


If you haven't heard of Groupon yet you are missing out on some great deals!!! Groupon is an incredible company that lets you receive coupons through emails based on the exact city/area that you live. When you visit choose your city, enter your email address thats it. The next day and every day after you will receive an email with a coupon with up to 90% discounts to local excursions, restaurants, activities etc.

Now I am sure you are all wondering why am I writing about this company on a health blog..... well Groupon now has a option you can choose called "healthy living". Groupon will now send you coupons for items relating to a healthy lifestyle. I actually just purchased one today... $25 for a one month gym membership (originally $104). You can't beat that deal!!! And for all of you wanting to wait until after the holidays you can hang onto your coupons and redeem then after the new year.

Thursday, November 3, 2011

Skin Yummies!!!

HA readers I am so sorry I have been MIA for the last week. Things got a little crazy on my end with work, school, clients, travel and life. That being said I am back with a great new product that you will love.... Sally B's Skin Yummies!!!

Sally B’s Skin Yummies blends organic, natural and wild-crafted ingredients into luxurious skin care and cosmetic products that are both people and planet friendly. Developed by hand, all of Sally B’s products are nourishing, effective and, most importantly, non-toxic and Paraben-free.

Here are some of my favorites that I will be adding to my wish list (hint hint for "santa" they make great stocking stuffers)

 Shea Butter Bar
 Lip Yummies
Antioxident Boost

Lip Gloss 

Wednesday, October 26, 2011

Fruitwash labels turn into soap

Fruit may become a whole lot safer to eat if Scott Amron’s FruitWash Labels ever go from concept to reality. Scott developed the FruitWash label to allow consumers anywhere to easily clean their fruit.  The label is actually made from an organic fruit soap that dissolves when wet. The soap is designed to lift more than wax off fruit; it also cleans off microscopic bits of dirt and pesticide residue.

How cool is this!!!


Tuesday, October 25, 2011

Healthy "Chinese Food"

We don't order Chinese food take out much in this home, between the MSG, sodium and the horrible bloating feeling afterwards we prefer sushi.

That being said sometimes a girl just has a Chinese food craving! I found this great recipe for a healthy take on Chinese food that I had to try. Lets just say I cleaned my plate tonight, and I cant wait to make it again tomorrow.

1/4 cup chopping onion
2 stalks of celery chopped
1 tsp coconut oil (can sub olive oil)
1 clove minced garlic
1 large carrot chopped
1/2 cooked spaghetti squash
handful of spinach
sea salt or seasoning to taste
dash of Braggs Liquid Aminos (natural soy sauce alternative)
few drops of liquid stevia to taste (I used 3 drops)

Precook your spaghetti squash to save time. You can store in your frig until needed and save the other half for dinner or lunch the following day.

  1. Warm oil in a pan, saute celery, garlic, onions and carrots (may need to add a dash of water to prevent sticking)
  2. Add stevia and Braggs and stir
  3. Add 1/2 of the spagetti squash's noodles and cook until hot
  4. Add spinch (it should wilt with the heat) and salt to taste
Enjoy your "take out"

Source: Detoxinista

Monday, October 24, 2011


I am sure every person reading this blog has heard at some point in their life that they need to avoid fats, fats make you fat and it is better to choose Low Fat or Fat Free products. Am I right? I know that I am because I didn't eat avocados for 3 years (and I love guacamole) because I thought it would make me fat and lets be honest I was always hungry. I bought low fat/fat free everything and I thought that was the healthiest choice. Society (books, billboards, TV, commercials, print ads, weight loss articles etc) has made us believe we should fear fats. That avoiding fats is the healthiest option. All of us have the best intentions and we only know what we know.

Well I am here to tell you that fats HELP YOU LOSE WEIGHT, not gain weight. They actually aid in micronutrient absorption in our bodies. Fats do not make you fat but instead support your cell membranes, bones, liver, lungs, kidneys, immune system, heart function, your bodies detoxification etc. When you digest fat for example from nuts and seeds all the fat is not digested. Since fat is binded to the antioxidants and fiber our bodies absorb the good fats and release the bad.

Choosing Low Fat or Fat Free products can cause serious damage to our health. A Low Fat diet is actually the #1 cause of gallbladder disease and can cause thyroid problems. Not to mention that LF and FF products have increased artificial sweeteners or salt to compensate since fat itself contains minerals and brings flavor into our system.

Society made a blanket statement that fat was bad, but the truth is the bad fats are polyunsaturated fats. These are they fats that are unstable and remain liquid even in the frig such as corn and canola oil. The polyunsaturated fats are loaded with free radicals that cause aging, inflammation, heart problems and caner.  Also we need to avoid trans fats at all cost! I know many states have ban trans fats but don't let that fool you, trans fats are still on our foods (french fries, chips, crackers, breads, peanut butter etc) under a different name.

That being said we want to make sure our diets contain a healthy amount of saturated or monounsaturated fats found in avocados, nuts, seeds, olive oil, grass fed animal products, coconut oil, real butter etc.

Since all this can be confusing don't stress and look at the fat content on a food label or the sugar content or sodium content. Instead look at the ingredient list and make sure their are less than 5 ingredient and that you personally can pronounce and understand what each of them are.  As for calories remember 1000 calories of kale does not  equal 1000 calories of twinkies. Our bodies know how to process and digest the kale absorbing all the nutrients, so make sure you are eating real whole foods.

Hope this helps!!!!! If you have any questions just let me know.

Friday, October 21, 2011

Taco Seasoning

Instead of grabbing a packet of taco seasoning next time you have a mexican craving try this simple recipe to make your own.

1 lb meat or veggies
2 tsp chili powder
2 tsp cumin
1 tsp garlic salt
1 tsp black pepper
1 tsp paprika
1 tsp worcestershire sauce
1/2 tsp tabasco sauce
1/2 tsp dijion mustard
1/4 tsp red pepper fakes

Source: Betheny Frankel

Tuesday, October 18, 2011

Become a HA Fan on Facebook

If you haven't already make sure to become a Healthy Addiction Facebook fan. I post health tips, motivation, inspiration, recipes and articles daily!

Monday, October 17, 2011

Fancy Little Sandwich

When I was in NYC a few weeks ago I enjoyed an incredible sandwich that had to be recreated! Next time you visit New York I highly recommend grabbing a healthy breakfast or lunch at Le Pain Quotidien. Everything is delicious!

Honey Ricotta Fig Sandwich

Whole wheat bread
Ricotta Cheese
Dried figs cut into tiny cubes
Diced tomato

  • Scoop ricotta cheese into a mixing bowl and add honey- with a hand mixer until smooth and continue to add honey until you have a sweet spread.
  • Lay 2 slices of whole wheat bread on a plate as an open face sandwich and spread with a semi-thick layer of the cream mixture.
  • Drizzle both slices of bread with extra honey
  • Top generously with figs
  • Add a few pieces of diced tomato for color


Tuesday, October 11, 2011

25 Foods that are Natural Aphrodisiacs

Looking for a little boost in the bedroom? Life can get to you sometimes, and we often become so bogged down in everyday stresses that the last thing on our mind is sex. Still, physical intimacy is important and a healthy part of a committed relationship. If, during the stress of day-to-day life you let intimacy with your partner take a backseat, then you could be neglecting an important way to reconnect with one another.

Furthermore, feeling sexy and sensual is part of the overall human experience, and contributes to feeling attractive and confident. It’s normal to experience lulls, but feeling asexual and unbalanced for long stretches can produce some negative energies.

For centuries, certain foods and substances have been rumored to have aphrodisiac properties. By definition, an aphrodisiac (named for the goddess Aphrodite) is a food, drink, or substance that increases sexual desire. How do these foods accomplish that task? They may reduce stress, increase blood flow or positively affect neurotransmitters. All of these effects can improve libido.

If you’re feeling a little blah in the bedroom, try one of these 25 foods to give you a little boost. What you do with it is entirely up to you.

1.Basil: You can use this sweet, pungent herb to liven up your meals and your sex life. Sprinkle a little chopped, fresh basil over tomatoes or top off a homemade vegetable soup with it. It not only adds fresh flavor, but it could also enhance sexual desire by increasing heart rate and improving blood flow.

2.Cinnamon: Eating cinnamon heats up your body and, in turn, your sex drive. Cinnamon also has anti-inflammatory properties, and can help normalize blood sugar. Try this warming spice sprinkled on a warm glass of almond milk.

3.Pine Nuts: Loaded with zinc, which is essential for producing testosterone, pine nuts have reportedly provided men with sexual stamina since the Middle Ages. Grind them up with basil, garlic, and olive oil for a delicious pesto.

4.Cardamom: In the Arabian Nights, you can read of the use of this ancient spice as an aphrodisiac. The spice comes in pods, which you can grind for use as needed. Cardamom is warming and pungent, and can increase blood flow, which probably accounts for its aphrodisiac properties. It is also an antimicrobial and anti-inflammatory agent. You can macerate ground pods in hot water to make a tea, like a classic Indian chiai, or sprinkle it over a stir-fry or soup.

5.Celery: This crunchy, aromatic vegetable serves as a flavor base for soups and stews in cuisines around the world. It is also high in essential nutrients necessary for great sex, and it contains two chemicals — androsterone and adrostenol — which serve as a sexual attractant when ingested. If that’s not enough to get you drinking your Glowing Green Smoothie every day, then consider this: celery also makes you more physically attractive.

6.Garlic: It may not make your breath smell all that great (but is it weird I like the smell on my hands after chopping it?), but garlic contains allicin, which increases blood flow. The result may be improved stamina and sexual energy.

7.Avocado: This silky, mild fruit has a reputation as an aphrodisiac extending back to ancient Aztec times. In fact, the Aztecs called the avocado tree “Ahuacuatl,” which translates to “testicle tree.” Slice half an avocado and eat it alone or as part of a tossed green salad.

8.Almonds: These nuts are an ancient symbol of fertility extending back to Biblical times. The sweet fragrance may also serve as a sexual attractant. Avo’s are also high in beneficial fats, fiber, and vitamin E.

9.Chili peppers: The capsaicin in peppers heats up the body and increases blood flow. They also cause the brain to release endorphins, which are a feel-good chemical. Along with the internal effects leading to sexual desire, they have temporary external effects that cause the outer appearance of sexual desire, such as flushed skin and swollen lips. This creates a powerful one-two punch that just may cause sexual desire, and many cultures throughout history have used peppers as an aphrodisiac. Sprinkle cayenne on avocados, or add a little to zip up soups and stir-fries.

10. Honey: Rich in B vitamins, organic raw honey supports testosterone production, which can increase desire. It also contains the boron used in estrogen production, which is important for female desire. Use honey to sweeten a cup of tea. Be sure to purchase local if possible and from an ethical source.

11. Carrots: It may be the shape that does it for some people, but carrots also contain vitamins that are important in hormone production.

12. Ginger: Just like chili peppers, ginger spices things up and increases circulation and body temperature. In fact, legend says famous French courtesan Madame du Barry provided ginger to all of her lovers to increase their desire and improve their pleasure. Mix up a batch of Detox Tea, or add ginger to stir-fries.

13. Coconut water: The water from coconuts contains the same level of electrolytes as your blood. It is also a metabolism booster that increases blood flow, and thus, may serve as an aphrodisiac. Along with minerals, coconut water is high in vitamin C.

14. Arugula: Ancient Romans used this peppery, leafy green vegetable as an aphrodisiac. Along with aphrodisiac properties, arugula promotes digestion and is a great source of vitamins A and C. Add a little arugula to your salad greens.

15. Watermelon: Rich in citrulline, watermelon increases nitric oxide, opening blood vessels and speeding up circulation, which may increase arousal.

16. Chocolate: Pure, dark chocolate has a centuries old reputation as an aphrodisiac. Chocolate contains phenylethylamine (PEA), which stimulates the same hormone your body releases during sex. It also sparks dopamine production in the brain. It doesn’t take much. Try a square or two of low-sugar, vegan dark chocolate.

17. Asparagus: While the shape may contribute to the belief in this vegetable’s aphrodisiac properties, it also increases circulation in the genitourinary system, leading to increased sexual desire.

18. Truffle: This expensive, earthy fungus has a pungent flavor with an aphrodisiac reputation extending back to ancient Roman times. The scent is believed to mimic androstenone, which serves as an attractant to the opposite sex. If you can’t afford a truffle to shave over your veggies, then try a few mushrooms, instead.

19. Vanilla: This sweet pod is a mild nerve stimulant, which can enhance sexual sensation.

20. Nutmeg: This sweet spice’s aphrodisiac reputation dates back to early Hindu cultures, where it was believed nutmeg’s warming properties stimulated sexual appetites while its ability to sweeten breath increased attraction. Try grating a little fresh nutmeg into your tea.

21. Sea vegetables: Many cultures value sea vegetables for their aphrodisiac properties. This may because sea vegetables are high in vitamins B1 and B2, which aid in production of sex hormones. It is also a source of manganese, iodine, and selenium, which may all have an effect on metabolism and mood. Sprinkle a little dulse on your salad for some salty flavor.

22. Red wine: In moderation, red wine increases blood flow, relaxes you, and lowers inhibitions. Have a few ounces of red wine, but don’t overdo it.

23. Coriander: Also used in the Arabian Nights as an aphrodisiac, the seeds of the cilantro plant offer a pungent bite to foods. The spice has warming properties, which is the most likely source of its aphrodisiac characteristics. It also serves as an anti-inflammatory and expectorant. To use, sprinkle a little ground coriander in guacamole or add to soups.

24. Pomegranates: The seeds of this luscious red fruit improve blood flow and are rumored to increase genital sensitivity.

25. Aniseed: Girls, this one is for you! With a sweet licorice flavor, ancient Greek and Roman civilizations believed anise strengthened female sexual arousal.

Source: Kim Synder

Monday, October 10, 2011

10 Tips to Avoid Foodborne Illness

It is a sorry state of affairs when food contamination has become a regular feature in the news cycle. From tomatoes to spinach to E. coli to Salmonella, the particulars vary, but the take-away is the same: there is something wrong with our food production system.

This time, it's cantaloupes contaminated with listeria. The outbreak of this foodborne illness, linked to a contaminated batch of melons from Colorado a few weeks ago, has already been blamed for the deaths of 18 people. More than 100 have fallen sick, and new cases are still being reported. While most of the contaminated cantaloupes should be out of the food supply by now, the symptoms of listeria can take up to one month to appear after infection, so if you think you may have been exposed, see a doctor as soon as possible.

In the meantime, here are ten things to remember to help keep you and your family safe from foodborne illnesses:

1. Wash. This is the obvious one, but also vitally important. Wash your hands, the counters, and your utensils often and with warm water. Especially take care to wash the microwave. The food particles that collect inside are magnets for bacteria.

2. Keep raw meats separate. Most people know to use a different knife and cutting board when preparing raw meat alongside veggies. Cross-contamination can also happen in your shopping cart at the grocery, though. Place packages of wrapped raw meats in an additional plastic produce bag to keep it separate from fresh foods. If you have reusable shopping bags, be sure to wash them often.

3. Rinse all your fruits and veggies even if it has a rind or peel! Although you won't eat the outside, your knife can carry bacteria into the edible part of the food when you cut into it.

4. Use a meat thermometer. Cook ground meats to 160°F. Cook beef, veal and lamb to 145°F and pork to 145°F. For poultry, cook breasts to 170°F and thighs to 180°F. Reheat leftovers to 165°F.

5. Boil your marinade before you re-use it in a dish.

6. Do not leave cut produce or any meat (cooked or uncooked) at room temperature for more than 2 hours. The bacteria that cause foodborne illnesses grow rapidly.

7. Do not keep leftovers (meat or vegetable) more than 4 days.

8. At the grocery, buy your cold foods last and get them in the refrigerator as soon as possible.

9. Be sure your refrigerator's temperature is uniformly between 34°F and 40°F, even in the door shelves. If your refrigerator's temperature varies from shelf to shelf, store only non-perishables in the warmer areas.

10. When in doubt, toss it. Would you play Russian Roulette?

Source: Integrative Nutrition

Friday, October 7, 2011

Crispy Peanut Butter Cookies

Since life is all about balance and making healthy choices I wanted to share this cookie recipe with you.
Inspired by two recipes in Maida Heatter’s “Book of Great Cookies,”.

(1 1/4 cups) whole-wheat pastry flour
1 teaspoon baking soda
1/4 teaspoon salt
4 ounces (1 stick) unsalted butter, cut into 1/2-inch pieces
Heaped 1/2 cup smooth organic peanut butter, with no salt or sugar added, plus 2 tablespoons for filling the cookies
5 ounces (3/4 cup) raw brown sugar
1 egg

1. Sift together the flour, baking soda and salt.

2. Cream the butter and 1/2 cup of peanut butter in a mixer fitted with the paddle attachment. Scrape down the sides of the bowl, add the raw sugar and beat on medium speed for 1 to 2 minutes. Add the egg and beat together. Scrape down the sides of the bowl and gradually add the flour mixture, beating at low speed.

3. Place a piece of parchment or wax paper on your work surface and spoon the dough onto the paper in a strip 12 to 14 inches long and about 2 inches thick. Fold the paper over the dough and shape the strip of dough into a log. Wrap in plastic and refrigerate several hours or, preferably, overnight.

4. Preheat the oven to 350 degrees Fahrenheit with racks positioned in the middle and lower portions. Line baking sheets with parchment. Remove the log of dough from the refrigerator and cut it in half. Rewrap one half and return to the refrigerator. Cut the remaining half into thin rounds, no thicker than 1/4 inch, and place them on the parchment-lined baking sheets about 1 inch apart, with the rows staggered. Place 1/4 teaspoon of peanut butter in the center of each round. Remove the other half of the dough from the refrigerator and slice in rounds. Place each round on top of a peanut butter-topped round. When all of the rounds are covered, lightly flour your fingertips and seal the cookies by pressing down gently all the way around. It won’t matter if the top cracks a little. Your rounds should be about 2 1/2 inches in diameter.

5. Bake in the middle of the oven for 15 to 16 minutes, or until the cookies are lightly colored and semi-firm to the touch, switching the baking sheets top to bottom and front to back halfway through. Remove from the heat and allow to cool completely before eating. They won’t be crisp until they cool.

Yield: 24 to 28 cookies

Advance preparation: These will keep for 3 or 4 days, if you can keep them around for that long.

Nutritional information per cookie: 131 calories; 3 grams saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated fat; 18 milligrams cholesterol; 13 grams carbohydrates; 1 gram dietary fiber; 116 milligrams sodium; 3 grams protein.

Thursday, October 6, 2011

GMO's are everywhere!

Beware of so-called "natural" foods that claim to be vegetarian or "all natural." If they're made with corn, soy or canola and they're not ORGANIC, then they are almost certainly made with GMOs.

Many of these "natural" foods are sold at apparently healthy stores like Whole Foods or Trader Joe's. But that doesn't mean they don't contain GMOs! The shelves at Whole Foods contain a plethora of products with genetically engineered food ingredients, so read the labels and buy USDA organic, which is reliably non-GMO.

Tuesday, October 4, 2011

Dontating used furs to "Coats for Cubs"

I had to share this incredible program that a friend just shared with me. Do you have a fur coats that maybe you bought years ago or where passed down from a family member? Many of us struggle with selling our fur coat but refuse to wear it due to our love for animals.

The Coats for Cubs program collects and repurposes fur items to keep orphaned and injured wildlife warm.

Meet Mr. Butterfly an orphaned raccoon that snuggles in furs donated through the Coats for Cubs program.

For more information on donations please check out this link:

Thursday, September 29, 2011

10 Rules for Living a Healthy Life

When Dr. Mark Hyman presented at the nutrition conference I just attended in NYC he mentioned one topic that I had to share. He spoke about the *10 rules for living a healthy life*, these rules are simple and easy to incorporate with a little planning. Print these rules out and hang them on your frig for extra motivation!

1. Eat foods without labels (such a fruits and veggies)
2. Choose foods with less than 5 ingredients and make sure each ingredient is recognizable
3. Avoid white powders (sugar, flour, salt etc)
4. Avoid high fructose corn syrup
5. Avoid shortening and refined oils (such as vegetable oils and Crisco)
6. Avoid food additives
7. Avoid artificial sweeteners
8 Eat food grown on a farm (fruits, vegs, whole grains etc) and not "made" in a plant (processed foods)
9. Do not drink your calories
10. Do not eat in bed or the car or your desk. Take time for yourself and focus on the food you are eating at a table.

Wednesday, September 28, 2011

What is a health coach?

I get asked all the time "What is Healthy Addiction?" "What is a health coach?". It seems that people grasp the idea of a dietitian, nutritionist and other coaches, but when it comes to health coach people are stumped. Are you tired of being sick and tired? Is your life full of stress and causing you to lack energy? Do you crave sugar? As your health coach I will guide you to find the food and lifestyle choices that best support you. I will also help you to make gradual, lifelong changes that enable you to reach your current and future health goals.

Visit my website for more information on if health coaching is right for you and also what benefits you can expect! I mean its all about results right?

Tuesday, September 27, 2011

Buy a bottle- Save a bee!

I met this company at the Natural Products Expo that I attended last weekend and they had me from "save a bee". As you remember I posted a blog a while back about the vanishing bee population and it is a scary thing as bees pollinate over 1/3 of the foods that we eat! One of my absolute favorite things about this product is that its tea with a tablespoon of honey, thats it, there are no refined or artifical sweeteners! I tried the lemon ginger and its fantastic!!! For every bottle you buy, Honey Drop donates proceeds to local beekeepers across the country to help build new hives, increase awareness, and fight against CCD.

Look for this product in your local health food stores.

Monday, September 26, 2011

Pumpkin Pie Smoothie

•1 1/2c (or 1 can) pumpkin puree

•1c organic milk* (can substitute almond, soy, coconut or silken tofu)
•1c crushed ice
•1 tsp pure vanilla extract
•1 tsp pumpkin spice
•agave nectar to taste

Blend ingredients together. Enjoy!

Optional alterations
•throw a handful of toasted pecans into the blender
•use vanilla yogurt, ice-cream, or a frozen banana for added creaminess
•top with your favorite organic whipped cream
•replace the agave nectar with ginger jam or maple syrup
•serve with a sprinkle of homemade granola, a graham cracker, or a ginger snap cookie

Source: Phenomenal Woman

Friday, September 23, 2011

Cake Batter Cashew Butter

I just made this recipe from edible perspective and its great! Not too mention such a cute hostess gift!
• 2c raw cashews
• 1/4-1/3t fine grain sea salt
• 1/2T vanilla extract
• 1/2t almond extract
• 1T sucanat
• 2T sprinkles

1. Preheat your oven to 250*.
2. Roast cashews on a pan for about 30min, turning 1-2x until lightly golden brown.
3. Let cool 5-10min and pour into your food processor.
4. Turn on + let process until butter smooth. You will need to scrape down the bowl numerous times before it butterizes. It takes about 8-12min to smooth out.
5. Once smooth, add in salt, vanilla, almond, and sucanat.
6. Process again until smooth, scraping the bowl as necessary. ~2-4min.
7. Empty into a bowl and place in the fridge for 15-30min, until room temp or slightly cool.
8. Stir in sprinkles + pour into a jar.

Thursday, September 22, 2011

Nu Val

Nu Val is coming to a grocery store new you! This new nutrition ranking system helps shoppers easily determine how much nutrition they are getting or are not getting from their food/drink choices. We all know we need to eat better but that's easier said than done. We are bombarded by "nutrition claims", "health claims", marketing tactics etc, so Nu Val has arrived to help us sort through the clutter. This scientific system is objective, reliable and simple guidance to nutritious foods. The food is scored on 1-100 which allows us to compare products and enjoy our food choices while shifting towards higher scored items = more nutritious. (FINALLY a simple way to choose the healthiest food for ourselves and our loved ones)

Check out their website to see the values of your favorite foods....  

Tuesday, September 20, 2011

Raw Revolution

Many of us don't have time to make a homemade granola bars all the time, so here is a great on the go substitute. Raw Revolution organic live food bars are wonderful and can be found in many chain grocery store chains. Eating raw food can increase energy and prevent fatigue. They are also rich in enzymes, vitamins and minerals that allows your body to easily digest the food. Since the raw foods have their own enzymes it allows your internal digestive enzymes to focus on other bodily functions, including metabolism and energy production.

Here is also a quick easy raw granola bar recipe that will be a sure hit with friends and family! 2 cups of raw cashews crushed in a food processor. Then add 2 cups of pitted dates, 2 tsp of cinnamon and 1/3 cup of dried apples to the food processor and mix for a few mins. Press into an 8x12 cookie sheet lined with foil & place in frig for 45 mins. Cut into 12 bars & wrap individually with saran wrap & place back in the frig or freezer until you are ready to eat. **Feel free to subsitute the apples with fruit of your choice

Monday, September 19, 2011

10 Rules to Eating Healthy for Life- Dr. Mark Hyman

10 Rules to Eating Healthy for Life
  1. Eat foods without labels (ex: Apples, Carrots, Spinach etc)
  2. Choose foods that have less than 5 ingredients and make sure you recognize each of them
  3. Avoid white powders (flour, sugar, salt )
  4. Avoid High Fructose Corn Syrup
  5. Avoid shortening and refined oils
  6. Avoid food additives
  7. Avoid artificial sweeteners (splenda, sweet and low, equal)
  8. Eat food grown on a farm not in a manufacturing plant (1000 calories of Kale is very different than 1000 calories of Coke)
  9. Don't drink your calories
  10. Start your day with protein

Friday, September 16, 2011

Adding Flowers to your meal

Flowers are such a beautiful way to garnish a plate! You can even add some to salads or freeze them in an ice cube to add a touch of elegance to your next glass of water.

Here is a great article from Dr. Weil about which flowers are safe to eat

Thursday, September 15, 2011

Why should you eat a protein with a carbohydrate?

I get this question a lot working with clients "Why should you eat a protein with a carbohydrate?"

Since we are overwhelmed with dietary do's and don'ts I wanted to help to simply clarify this question since most of us have heard about this theory one place or another.

As a health coach I truly believe each of us are different and digest foods differently, but it is helpful to understand how we break down and metabolize what we eat.  Eating protein helps us stay satisfied throughout the day and when we eat this along with a carbohydrate it helps slow down the rate our body digests carbohydrates. This is a big benefit since we know when we eat carbs our body breaks them down to blood sugar or glucose, and we want to avoid that blood sugar spike that comes after eating say a piece of fruit like an apple. So when you eat an apple combined with a protein such as almonds your blood sugar rises more slowly and gently so you stay full longer then eating the apple alone.

Wednesday, September 14, 2011


Ginger Benefits

Ginger has been used effectively for gastrointestinal problems as major as colitis and as minor as motion sickness. It stimulates good digestion. It helps alleviate congestion and minimizes mucous, even helping asthmatics. Various ginger extracts have been shown to improve cardiovascular health and circulation.

It is also an excellent natural anti-inflammatory. More naturopaths and even MDs are picking up on the fact that daily ginger consumption helps sooth daily arthritis pain as well other chronic aches and pains. Even brain inflammation is sometimes handled or alleviated with ginger.

How to Use Ginger
Since ginger extracts have so many powerful mainstream medical applications as implied above, your daily or frequent use of ginger roots will certainly provide considerable health benefits as well.

Powdered ginger capsules are handy to have on hand. But either juicing or brewing as a tea from fresh ginger roots are the best ways to use ginger. Make sure the ginger roots you purchase are crisp with smooth outer skins. Avoid the moist, wrinkled roots.

A traditional method is to first skin the roots, then cut several long thin slices that can be placed into a pot of pure water. The more ginger slices the better. Too strong is easily thinned down with added water. Too weak is almost useless as a tonic or remedy.

After bringing the pot to a boil, bring the heat down and let it simmer for around a half-hour. The pot with water and ginger can remain intact overnight for additional steeping. Go ahead and have a cup, but pour the rest into a glass container to refrigerate.

If the tea is strong enough, you can treat it like a concentrate. Pour some into a cup and add hot water each time you have some. If the taste is slightly offensive, add some raw honey.

If you have a slow speed masticating juicer, you can juice a small (two inch long), freshly peeled piece of thick root as part of whatever juice you like to drink. If you make water kefir, you can add a tablespoon or two of this thick heavy ginger liquid into the fermentation process for every pint of water kefir you brew.

Source for this article include: Natural News

Tuesday, September 13, 2011

"fancy" dessert

I am so sorry I have been MIA the last few days, life is quite busy at the moment (but I wouldn't have it any other way). Plus I did get to sneak in a few nights of horse back riding so that's always a great thing!

I went tailgating this weekend and I had to bring a dish. I was definitely stumped because tailgates usually = unhealthy food options. I decided on 3 desserts that I will share with you over this week, they were a huge hit!!!

This little dessert was super easy to make but had a fancy appearance.

All you need are dried apricots, dark chocolate and pistachios. Melt the dark chocolate using a double boiler then dip the apricots in the chocolate only covering half of the fruit and then roll in crushed pistachios. Place on wax paper and cool in the frig until the chocolate is hardened. Then arrange on a beautiful place and you have the perfect snack or sweet treat your guest will love!

Wednesday, September 7, 2011

Love Fall

I woke up this morning and I could feel the cool air, I know in my heart fall is on its way! Fall always feels like a new start for me, maybe its from my childhood days when I was heading back to school. I was that kid who would wait all summer for my school supply list to come in the mail. Now even though I am in the working world this feeling of new, and a fresh start has never left me. Its better than January as I am not a fan of new years resolutions....its fall, my favorite season of all!! (and no that rhyme was not intended. haha)

These are a few of my favorite things that refresh my health and wellness!

 Windows Open
 Hot Cups of Peppermint Tea
 Apple Picking
 Mountain Biking
 Horseback Riding
 Hiking as the leaves turn
 Cute Jackets and Jeans

Tuesday, September 6, 2011


So lately I have been on a HUGE Greek salad kick! Its the only thing I crave lately, but I guess that's not a bad thing.  Over the weekend I went to make lunch (Greek salad of course) but I was out of lettuce. I thought why do salads "always" have lettuce? That being said I decided to be a rebel (ha ha) and make a lettuce-less salad, and while I love a crisp fresh lettuce my lettuce-less salad may just be a new favorite.

1 cucumber diced
1/2 container of grape tomatoes; halved
diced red onion
1 oz feta cheese
8 black Olives diced
1 TB Olive dressing that I found at Whole Foods

This is one of many lettuce-less salads you could make.What is your favorite mix?

Friday, September 2, 2011

Vegan Tortilla Soup

Source photo and recipe: Oh She Glows

Don't let the word vegan turn you off, this soup is delicious and extremely filling. Its the perfect transition into fall and will become a staple in our home! Adding these ingredients to your next shopping list is a must :)
Yield: 6 servings

1 tbsp olive oil
1.5 cups chopped onion
2 garlic cloves, minced
2 bell peppers, chopped
1 zucchini, chopped
1 ear fresh corn
1/2 cup green onion, chopped
3 tbsp ground cumin
One 28-oz can crushed tomatoes
1 can chopped green chili peppers, drained (optional)
3 cups vegetable broth
2 tbsp chia seeds (optional)
1.5-2 cups cooked black beans (or beans of choice)
salt & pepper & crushed red chili pepper, to taste
Fresh lime juice, to garnish on top
Non-Dairy Cheese (I use Daiya cheese), for sprinkling
Chopped avocado, for garnish
Tortilla sticks (flour tortillas, olive oil, garlic powder, chili powder, to taste)

1. In a large pot over medium to low heat, add the olive oil, onion, and garlic. Sauté for about 5 minutes. Preheat oven on medium broil setting.
2. Meanwhile, chop the peppers, zucchini, green onion, and remove corn from cob (I take a chef’s knife and slice down the 4 sides). Add the veggies into the pot and sauté for another 5-10 minutes.
3. Add in the crushed tomatoes, cumin, broth, and chia seeds. Stir well and season with salt and pepper. Simmer on low-medium heat for 25-30 minutes.
4. Meanwhile, make your tortilla strips. Slice flour tortillas into 2 inch strips (see below). Place in a small bowl and drizzle with olive oil to coat. Sprinkle on garlic powder and chili powder (to taste) and mix well with hands. Place on a lined baking sheet and broil for up to 3 minutes on medium. Watch very carefully. When golden, remove from oven.
**I added the beans during the last 5 minutes of cooking.
5. After the soup simmers, ladle into bowls, and top with chopped avocado, fresh lime juice, cheese, green onion, and tortilla strips. Serve immediately. Keeps in fridge for up to 5 days or can be frozen for 1 month.

Thursday, September 1, 2011

Green Monster

In the past I have attempted making a green monster smoothie but the pieces of spinach left gave the drink a chewy texture compared to the liquid I was hoping for. That being said I went back to my true love my juicer for my morning green juices.

Well yesterday I decided to give green monsters another chance and I am so glad I did, it was *delicious*

I filled my blender 3/4 of the way full with organic baby spinach
1 cup of frozen organic blueberries
1 cup of frozen organic mango
1.5 cups of cold water
.5 cup of unsweetened almond milk
1 TB of chia seeds for an added dose of Omega 3's

Blend together using the liquify button or blend for at least 5 minutes. Feel free to use 2 cups of water instead of almond milk and play with the fruit and veggie combinations. Anything will work!

Now how to sneak some spinach into Jason's next smoothie without him knowing :)

Tuesday, August 30, 2011


Did you know the sent of lavender has calming effects on the mind and body? Lavender is a natural alternative remedy for anxiety, headaches and insomnia. Research shows that lavender can actually ease stress, induce relaxation, refresh, and even invigorate. We actually purchased lavender incense from Whole Foods and not only does our house smell wonderful but being able to breathe in the instant calming and relaxation effects from this fantastic plant is truly one of natures wonderful gifts.
We all have stressful and hectic lives so try adding a little lavender to your day :)
Source: Lavender fanatic

Monday, August 29, 2011

5 Easy Ways to Raise a Green Eater

Getting your kids on board with your green menu is one of the easiest (and earliest) ways to teach them about a variety of environmental initiatives, from organic farming to their carbon footprint.

But figuring out where to start isn't always as easy -- which is why we turned to our friends (and childrearing experts) at Parentables to put together this list of five simple steps that will help you raise healthy, happy green eaters.

1. Start early.
How you eat while your child's still in the womb can impact his diet for the rest of his lives: Some studies have shown that women who ate a diet high in junk food while pregnant actually changed their baby's DNA so that the child was more likely to be obese, and other studies show that babies can develop a taste for certain foods, like carrots, before birth (which gives you even more incentive to choose fresh fruits and local vegetables as part of an organic pregnancy diet).

If you're a vegan or vegetarian parent planning to raise a child that doesn't eat meat, you're not alone -- celebs including Alicia SIlverstone are doing the same -- and your vegan diet can still lead to a healthy pregnancy: Just make sure you talk to your doctor to make sure you're getting the right variety of nutrients and minerals (and eating iron-rich foods to prevent anemia).

2. Teach their palates.
Kids are notoriously picky eaters, even when you aren't trying to teach them about choosing organic produce, eating humanely farmed meat, and avoiding GMOs -- they pretty much just want chicken nuggets and macaroni and cheese. But finding vegetarian recipes your kids will clamor for isn't as hard as it sounds: Try calzones, tempeh barbecue with broccoli, or a ricotta-banana-and-honey sandwich to give your kids a break from PB&J. Add healthy snacks -- like homemade granola bars, pumpkin bread, fruit kebabs, and kale chips -- to help them get their five-a-day without the tantrums.

3. Get them into the garden.
Once your kids are old enough to learn where their food comes from, you can get them enthused about healthy fruits and vegetables by letting them get a little dirty in your backyard plot or indoor container garden. Grow a rainbow of vibrant veggies -- blue tomatoes, purple beans, neon chard -- or choose out-of-the-ordinary decorative plants, like one that moves when you touch it or a classic Venus Fly Trap. They'll learn about healthy nutrition and the fun of gardening, and you'll have a lifetime of memories to look back on -- plus you won't need to hide veggies in their food, because they'll be excited to eat their own harvest. Don't have room to plant? Take your kids to the farmers market and let them talk to their local growers and pick out a few foods that interest them.

4. Cook at home.
Eating dinner as a family has plenty of benefits -- kids eat healthier meals and are less likely to become obese are just two of the most obvious -- but going out to eat every night can actually backtrack your family's healthy habits. Planning your meals can help you save time and money during the week (check out Kelly Rossiter's 7 Recipes series for ideas by week) and teaching your kids to help you cook -- or giving them a cookbook to study -- means more family time, less effort on your part, and a family full of people who can pitch in to feed themselves -- and your guests -- in a pinch. Bonus: when your kids can join the hands-on part of the meal, they're more likely to eat the end result.

5. Don't get them hooked on sweets.
We're not suggesting that you make your house a no-dessert zone -- a recent study even found that kids who ate candy were less likely to obese than their counterparts who avoided sweets -- but managing the quantities of added sugar, corn syrup, preservatives, and food dyes that go into your kids' diets is better for their health and the environment. One key to a healthy relationship with sweets, says Jenni Grover, is to make sure you don't treat them as a reward. Serve dessert with the meal (not after) and you can avoid teaching your kids that desserts are better than other foods (and therefore more desirable).

by Blythe Copeland, Great Neck, New York on 08.26.11

Food & Health

Thursday, August 25, 2011

Hurricane "Healthy" Survival 101

East Coast readers it looks like Irene is coming our way! But no need to stress that your healthy eating will fall to the way side while you are locked indoors without power. Here are some staples that I just stocked up on for a healthy hurricane weekend :)

  • Raw Nuts
  • Jugs of H2O
  • Whole Wheat Pasta & Tomato Sauce (perfect if you have a gas stove)
  • Oatmeal (you can warm water over the a fire or again using a gas stove)
  • Whole Grain Bread
  • Natural Peanut Butter
  • Bananas
  • Mary's Crackers
  • Apples
  • Pre-made Raw Granola Bars
  • Amy Organic Soups
  • Canned Corn & Black Beans makes a quick salad topper or side dish (just mix with some cumin, dash of raw sugar and a little lime/lemon juice.)
  • Tuna Fish
  • Dark Chocolate- Endangered Species Mint
  • Grape Tomatoes
  • Carrots
  • Also Freeze some ice packs tonight so if the power goes out you can save some of your go to favorites in a cooler (yogurt, veggies, berries etc)
Stay safe!!


I know pulling weeds can be a daunting task but did you know you could eat some types? Check out this great slide show for edible weeds!

Wednesday, August 24, 2011

Polenta Croutons

I love polenta so when I saw this recipe from Andrea Beaman I had to share.

Pre-cooked polenta
Coconut oil
Sea salt

  1. Dice polenta into one-inch cubes and fry until lightly browned and crispy.
  2. Drain polenta croutons on paper towels to remove excess oil.
  3. Season the croutons with a pinch or two of sea salt.

 Also check out this recipe from an older post, its one of my favorites Polenta Lasagna

Monday, August 22, 2011

Banana Burgers

So I woke up on Sunday and had a craving to make a banana burger (weird I know)! So off I was to figure something out. Sorry I know the above photo looks anything but appetizing but I wanted to show you how it turned out.

1/2 banana mashed
3 TB dry oatmeal
1 TB almond milk
1 tsp cinnamon
2 tsp ground flax seed

Mix together then scoop onto a skillet over medium heat and cook on both sides. Then place on a toasted ezekiel english muffin with natural peanut butter and sliced banana. SUPER FILLING so I hope your hungry!
Feel free to tweak the above recipe as you wish... nutmeg, cane sugar, chia seeds etc.

Friday, August 19, 2011


Kale can be an intimidating leafy green to add to your diet but this superfood is packed with nutrients!
Here is a great video for a no cook kale recipe.

Let me know how it turns out :)

Thursday, August 18, 2011

Wheat Grass

Wheat Grass is a great addition to your daily diet!!! This little plant has shown antibiotic, antioxidant, and anti-inflammatory affects. It is also FULL of nutrients such as calcium, amino acids, vitamins A, C, & E, iron, magnesium etc.  
Some of the Benefits are:
Promotes hemoglobin production

Promotes the rebuilding of the blood stream
Helpful in purifying the blood
Promotes the body's ability to heal wounds
Helpgul in neutralizing toxins and carcinogens in the body
Helping to purify the liver
Promotes digestion
Helpful in removing heavy metals from the body

Here is a link to grown your own

Source: Ayurvedic Cure

Tuesday, August 16, 2011

Head hurt?

Forget advil!!! Next time you have a headache you can alleviate it by placing your feet in warm water and putting an ice pack around your neck. This is what is called Hot-Cold Therapy... it causes the blood to move away from the head towards the feel relieving the head of congestion and pain.

Monday, August 15, 2011

Are baby carrots bad for you?

The answer is no! Baby carrots are not bad for you so please do not believe everything you hear or read. Here is a great article from Dr. Andrew Weil regarding an Internet hoax about baby carrots-

Thursday, August 11, 2011

Do you know how organic your food is?

This is a great article that I wanted to share from that helps to easily explain how organic your food is.

If you’re hip to to the many reasons to shop organic—avoiding chemicals, promoting biodiversity, and supporting healthy farms, to name a few—then you’ve probably got your eye out for the O word when you hit the farmer’s market or grocery store. But do you know the difference between, say, something that's organic versus something that's 100 percent organic?

To be certified organic in the U.S., agricultural products must meet certain standards set by the U.S. Department o Agriculture (USDA) which include production practices, treatment, and even transportation of organic products. For example, they must be grown in safe soil and have no bioengineered genes, and they cannot have been treated with chemical additives, growth hormones, antibiotics, or sewage-sludge based fertizers. They must also be kept separate from non-organic agricultural products.

When it comes to grocery store items that contain agricultural products, however, labeling gets a little complicated.

Thanks to heavy lobbying by large-scale productions for amendments and exceptions to the use of the organic label, the word “organic” has become somewhat diluted. Amendments to the term—which have allowed those large-scale prouctions to capitalize on increasing consumer demand for organic products without meeting the full criteria—have tasked consumers with deciphering labels. Unless you know the difference, you could be getting more than you paid for.

Here’s a breakdown:

100% Organic
These are foods that are completely organic or made with 100 percent organic ingredients. This is what most consumers expect when they think organic, but not always what they get. These foods are legally permitted to use the USDA's certified organic seal (pictured left) because they have met all criteria set forth by the USDA.

Organic foods are those that contain at least 95 percent organic ingredients, with the remaining 5 percent of ingredients limited to those that appear on the USDA's National List of Allowable and Prohibited Materials (find more information about that list here.) Organic items are also legally allowed to display the USDA seal.

Made With Organic Ingredients
Foods with a “made with organic ingredients” label must contain at least 70 percent organic ingredients, but are not fully organic and cannot legally display the USDA organic seal. It’s common, however, for packaging on these foods to list specific organic ingredients on the front of the package; e.g., “made with organic corn"—an advertising technique that can be confusing to consumers.

Contains Organic Ingredients
These are food items that contain less than 70 percent organic ingredients. They do not display the USDA seal but may list specific organic ingredients on the information panel of the package. However, these products cannot advertise their organic ingreients to consumers like "made with organic ingredients" items can.

Wednesday, August 10, 2011

Homemade Cereal

I have grown up eating cereal, it didn't matter what type we just always had cereal in the house (this was my mom's favorite food, I mean if she was on a desert island the only thing she would need is cereal.. haha!). But in my twenty's this food is now forbidden from my house. The sweet sugary snack is something I can't stop eating. Once I have a bowl, I am immediately starving a short while later and eat again. I swear an entire box can go in two days. That being said when I read I heat wellness's blog it was like we were on the same page. She posted a cold cereal recipe made with quinoa that I had to try. Since it was a clean recipe with whole grains I knew it would fill me up and leave me satisfied while still giving me the feeling of enjoying a bowl of cereal with cold (almond) milk. It turned out delicious (a little like grapenuts and there is no way you could over eat, its SO filling).

• 2 cups cooked quinoa

• 2 tsp cinnamon
• 1 tsp nutmeg
• 1 tsp vanilla
• 1/4 tsp sea salt
• 2 tbsp honey
• 1/4 tsp stevia {optional}

Preheat oven to 350.

Cook quinoa as instructed on the package. Once the quinoa is cooked, fluff it with a fork and add in all the ingredients.

Stir together well.

On a parchment lined cookie sheet, spread the quinoa mixture out evenly. Make sure the mixture is only a 1/2 inch thick at the most.

Bake for 35-45 rotating and stirring every 10 minutes. **I cooked my batch longer until crunchy

Tuesday, August 9, 2011

Raw Cookie Dough Balls

2/3 cup raw cashews
1/2 cup of oats
2 TB agave
1 TB maple syrup (omit syrup and use agave if you want to preserve a true Raw status)
1 tsp vanilla extract
1/4 cup chocolate chips (to preserve raw status take 2TB raw cacoa powder and add 1TB agave (optional dash of vanilla extract) whisk and blend. Spread into a thin layer on wax paper and freeze. Take frozen chocolate off wax paper and crumble making "raw" chips)

  1. Blend oats and cashews in food processor until a powder forms
  2. Add agave, maple and vanilla extract to mix and blend.
  3. When the dough starts to ball up and bang around from side to side it is done.
  4. Add chocolate chips and blend for a few seconds or stir in by hand.
  5. Transfer to a working surface and blend into small balls, I made 17 from this recipe
This is the perfect little snack when you need something sweet!
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