11/28/2018 1 Comment
Get in my belly!!
That is what you are going to say when you try this recipe!! And bonus, your gut will love you for it! I am amping up for my Restore program and this is one of the delicious recipes from it. This is an 8 week program that I am going to run once a year and it is amazing! If you want some real life transformation I invite you to check it out here. But more about that after I share this with you....
So, what do you do when all you want is a taco but you know it won’t help you get healthy or even feel very good? You eat one of these tasty Chicken Salad Lettuce Wraps! These are a perfectly satisfying comfort food and they are loaded with flavor.
You don’t need to sacrifice your health to eat delicious food, you just need to get creative. Make lettuce wraps your new best friend, they’re versatile and you can fill a nice leaf of lettuce with whatever you fancy from chicken to shrimp, ground beef or tempeh, whatever you fill it with, there’s just something about eating a wrap that screams comfort and indulgence.
Try these lettuce wraps next time you feel like ordering take-out.
4 to 6 romaine lettuce leaves
1 lemon, juiced
1 tablespoon honey
1 garlic clove, chopped
3 tablespoons plain yogurt or dairy free almond milk yogurt
Sea salt and freshly ground pepper
1/2 cup sunflower seeds
1 apple, chopped
2 cups cooked chicken breast, chopped
2 teaspoons basil
Place the lettuce leaves to the side. Add the remaining ingredients to a large bowl and mix well. Fill each of the lettuce leaves with 1 to 2 tablespoons of chicken salad and serve. So simple and easy.
When you’re working on re-establishing healthy gut bacteria, cravings often kick in like inner monsters. It’s because you’re depriving your bad bacteria of the stuff they love to feast on: sugar and refined carbohydrates.
This is an essential part of the process when it comes to rebuilding gut health, but it helps to have plenty of resources to lean on and access to support. If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then please check out my new comprehensive 8 week program Restore your Gut Health, details here.
Or join me on my Facebook page where I’ll be sharing more information, simple tips and recipes to help you live a happier, healthier life.
Thanks for reading :)
11/20/2018 1 Comment
I am so grateful for you!
Being more grateful for things in your life is a wonderful way to practice self-care in the fall. This is so much more beneficial for your health and wellness than you might think. It will help you exude positivity, help others feel good about themselves, and help you understand all the amazing things in your life to be grateful for.
Journal Your Happiness
The first way you can express gratitude during the fall season is by writing about it in your journal. This is a really simple method, since some of you are likely using your journal every day already. It can be as simple as a sentence or two in your daily journal entry about what you are grateful for, or you can have a goal of 3-5 things each day you want to be thankful for and just list them.
Another option is to start a gratitude journal, where the entire journal is used exclusively for that purpose. I also like to do a prayer journal just to keep track of answered prayers to be grateful for. Maybe not how I wanted them to be answered but to acknowledge that they were and to be grateful for things I don't yet understand.
Plan Your Gratitude
Not a fan of journaling? Why not use your daily planner. If you have a daily planner that helps keep track of your schedule, goals, and to-do lists, this is another simple play to practice gratitude each day. Typically, it works great in a daily entry, or each day in the weekly portion. If there are areas for extra notes, just write down at least one thing you feel grateful for each day, and it will allow you to be a lot more positive and thankful for the good in your life, as opposed to dwelling on the negative. I found a journal called the 5 second planner that includes this, as well as Danielle Laporte planners! Those are awesome!
Another option is to write down some mantras for the use of gratitude, and say them to yourself each day. This is a great way to feel more positive inside and out, and really exude that throughout the day. You can write them on sticky notes and put them on the mirror in your bathroom, write them in your journal, or keep a notebook with you to read them out loud whenever you feel you need the reminder. This really works!
Share the Love
Do you feel gratitude toward someone who has been a good influence in your life, or who you look up to? Tell them! There is no better way to express gratitude about a person than to tell them directly. It is a wonderful confidence boost for them, and really just helps to spread the positivity around. The payback is almost selfish it is so full of good feelings!
I am grateful for you all that read my posts each week! Have an amazing Thanksgiving you guys! Sending much love to you and yours!
11/14/2018 0 Comments
New Season, 4 New Beauty Tips
As you begin or continue day by day to improve your self-care this fall season, don’t forget about your beauty routine, including how you take care of your skin and hair. Absolutely it is important to eat seasonal and possibly cut back on the meat during this slow down and party season. But it is also good to switch up your routine every time a new season begins, as this allows your skin to work with the changes in weather and environment. Here are 4 ways to customize your beauty routine for the fall season.
Hydrate, Hydrate, Hydrate
If you follow me on Facebook than you know I am always, always, always talking about drinking your water! So ofcourse this will be my first tip. The first thing you should do in the fall when you want healthy skin and hair is to hydrate. Keep drinking the same amount of water as you would during the hotter months. It is common to drink a lot of water in the summer when the temperatures are high and you spend a lot of time outdoors. However, it is just as important to continue hydrating during the fall and winter seasons. Try to remember you should drink about half your body weight in ounces per day (weigh 130, drink 65 oz), though you might need more depending on the day.
Love Face Masks!
Masks are definitely your friend in the fall season. During the fall, the temperature and climate shift can be hard on your skin. Depending on where you live, this might mean cooler temperatures, a lot of rain and humidity, or just dry air that is freaking havoc on your skin. Try some fall-inspired masks like ones with pumpkin, pomegranate, or cranberry. These are going to smell just like fall and really get you into the spirit of the holiday, while working great for self-care as you are doing something good for yourself. I use Anne Marie Gianni skin care and I will add a link to the bottom of this post if you are interested, but they just came out with a Pearl mask and it is excellent at hydrating! They sent a sample and I have been loving it!
More Face Love
When it comes to cleaning your skin, the routine should not be the same during winter and fall. Every time the season changes, consider some adjustments that need to be done. You might have used more deep cleaning cleansers during the summer to take care of your skin, but in the fall, the climate shifts, and you need something even more hydrating. Look for a cleanser that is lightweight, good for your skin type, and is gentle. You always want something non-drying, and preferably without sulfates. Gel or cream cleansers are usually more hydrating than foaming cleansers.
Let Your Beautiful Locks Flow
Did you spend a lot of days over the summer with your hair up in a ponytail or bun? This is common as it’s hot and sweaty, so the last thing you want to do is feel hair on your neck and shoulders. However, you don’t want to do this year-round. This can cause hair breakage and many a bad headache! This is the perfect opportunity to take your hair down and add in some more leave-in conditioner for shine and softness. Leave in conditioner can also help with all that static crazed hair that happens this time of year.
I added the link of the skincare that I use, I think I may get something for having it but I am not sure what, haha! I just wanted to be upfront about it though. Any other tips you want to know more about? Just comment below.
Also My new program is up for sale and I do have gift certificates if you would like to gift someone a life transformation! Now that is a gift that keeps on giving! Go here to check that out!
Thanks for reading and have a great day!
11/6/2018 0 Comments
4 things to think about....
As we have entered fall season, you might be thinking about those big family meals, holiday parties and unfortunately more time spent indoors with not much physical exercise. However, while these can be fun activities, fall should not be about isolating yourself, loading up on the unhealthy foods or getting out of your exercise routine. It is all about trying to find that balance. Enjoy the season, absolutely, but doing that while also maintaining your physical and emotional health is key. Here are a few suggestions to help keep you on track
1) Enjoy Seasonal Vegetables
A really great way to start taking care of your health in the fall season is to switch to vegetables that are currently in season. Seasonal foods support your body in each season! Crazy right? But that is the reason that they are in season now, you need them! So this is when you can enjoy fall produce like pumpkin, butternut squash, apples, carrots, tomatoes, and many others. And as an extra bonus, seasonal produce is going to be less expensive, so it is great for your budget and it encourages you to try new recipes when you switch it up a little. This will also allow you to have the opportunity to sneak in more superfoods into your diet.
Here is a website to check what’s in season where you live.
2) Use Better Ingredients
If you want to bake for the fall season and holidays in general, it might seem like it won’t help you be healthier, but that’s not true at all. You can still make smarter choices in the kitchen when baking pies, cookies, and brownies for the fall season, without going overboard. Make simple changes, such as using healthier substitutes for some of your classic ingredients, like applesauce, yogurt or bananas. Also adding more baked goods with healthier ingredients like pumpkin and fruit, and always paying close attention to portion sizes.
Here is a website that gives great information on better baking ingredients.
3) Keep Moving
Exercise is wonderful for self-care (emotional) and your physical health. But let's get real here, holiday seasons can be super busy and extra stressful. Exercise is a great way to get rid of a lot of that plus it is good for your heart, boosts your energy levels, and can help you feel like you are doing something really great for yourself. During this season maybe try physical activities that allow you to practice self-care at the same time, such as a relaxing yoga or Pilates practice in the morning, a nice evening walk with your dog, or heading to a local lake or beach to take in the sights while you walk.
4) Avoid the Sniffles
Don’t forget about illnesses that tend to creep up in the fall, including the common cold! To prevent getting ill, wash your hands regularly throughout the day, stay away from others who have the sniffles, and always dress appropriately when outside on cooler days. Take your whole food vitamin C, drink plenty of fluids, and do the other things that were mentioned in this post– these are all going to work great at reducing your risk for catching a cold.
10/30/2018 1 Comment
A few last minute suggestions...
Naturally, with eating healthy and staying away from candy during Halloween can be difficult. Seriously this is the 4th blog I have done on the subject and it's not just because I think it is what's on your mind, if you get my meaning! Oh sugar, such a temptation and always made to look so delicious. Luckily, there are some homemade candy options you can make that are yummy and entirely health-friendly. These still have sugar but at least they are a whole food version of the sweet stuff.
Pumpkin Nut Candy Bars
These candy bars are similar to Snickers bars, but diet-approved. They are perfect if you enjoy chocolate or Snickers candy in general for Halloween, but want to stick to your healthy eating lifestyle during the festivities. Ingredients used with these candy bars include pumpkin puree, almond or coconut flour, almond butter, pure maple syrup, cinnamon, dates, nuts, coconut sugar, and cocoa powder. This gives you that yummy chocolate flavor from the cocoa without the added sugar you shouldn’t have on your diet.
*This recipe is modified from Two peas and their Pod
Almond Butter Cups
If you or your kids are a big fan of peanut butter cups, we all understand these are not the healthiest of treats. Instead of those, you can use this extremely simple recipe to make an alternative version at home. All you need are some chunks of dark chocolate (if you allow it on your personal version of your diet) and almond butter. In a muffin tin, line it with muffin wrappers, then pour some melted chocolate into each of the wrappers, followed by a layer of almond butter. Add a little more chocolate to each one, and let it harden. You can then remove the cups from the muffin wrappers and you have your chocolate almond butter cups. Go here to find a great recipe.
Truffles might sound like something you shouldn’t have on a diet, but you can definitely make a version of these that work with your diet restrictions. This is a much healthier version of traditional truffles and they use pumpkin, which turns them into a fun Halloween treat. The truffles have some healthier ingredients such as coconut oil, coconut butter, pumpkin puree, sea salt and maple syrup.
It is such a simple recipe all you have to do is combine the ingredients in a bowl and roll them into round-shaped truffles. Place in the refrigerator to cool. You can use the dark chocolate to melt and dip the truffles, or leave that part out. This is completely up to you. Here are good directions from a website I found that has so many good recipes! Hopefully you can use it as a resource too!
Good luck tomorrow night and Happy Halloween!!
Ok, I am a lover of the halloween season! I love getting the kids the costumes, I love when they get all excited about dressing up, I love to go house to house visiting neighbors and yes collecting the treats! How could I not when my little people get so excited to do it. I admit a lot of the joy is from remembering when my cousin and I would go around her neighborhood with all our friends, It has left me with such great memories that of course I want my kids to experience all that fun as well! But oh boy is that ALOT of sugar!
So here are a few suggestions that may help you and the kids this Halloween.
Start New Halloween and Other Holiday Traditions
Now is the perfect time to start a brand-new holiday traditions. You have already started encouraging your kids to think about food differently, so keep going with your new, healthier lifestyle by changing how you do Halloween. For example, instead of trick-or-treating all night, you can go just to their friend’s houses or around just part of a block for a limited amount of candy, then spend the night carving pumpkins or watching Halloween movies. This keeps the fun of the night without being completely overwhelmed with candy.
Make Your Own Halloween Treats
You might not want to completely deny your kids treats for Halloween, but keep in mind there are many other alternatives. There are a lot of health-friendly recipes that allow you to make candy that your kids can have without all the sugar. It relies on nuts, pure cocoa without the added sugar, and a variety of other ingredients that make tasty sweets while still remaining on a healthy diet.
Allow Trick-or-Treating But Limit Candy Consumption
As I have said I do not prohibit trick-or-treating at all! In my house this would cause a revolt of some kind, ending in screaming and tears and I am not just talking about the kids!! So If you stick with the regular traditions and still go all over town and collect tons of candy maybe think of other uses for it. You can put together goodie bags for homeless or women and children shelters. Take a bunch into the office with you to give to your other coworkers. Or the kids can create a fun Halloween-themed ‘gingerbread house’ but more of one that looks like a haunted house. I am sure you can think of some other ways to get rid of a lot of it but the point is getting all that candy doesn’t mean they have to eat it all.
Prepare Treat Bags Without Sweets
This one may help your neighbors more than you but you can also prepare treat bags, but only use limited sweets or health-friendly ones. Have your kids help you and explain why you are trying to use less candy in the bags. You can fill it with stickers, little toys, games, and activities that are all centered on Halloween, without the non-healthy treats. This may help your kids start to become aware of the dangers of too much sugar. I am not sure it will stop them from eating all their collected treasures but it could plant a seed in their minds for the future.
I hope these simple tips are going to help you and your kids enjoy Halloween, without the belly aches that sometimes come with this candy coated holiday.
The healthy lifestyle gets easier when you start cooking from home more often and become adjusted and knowledgable to the foods you can and cannot eat. The pounds melt away and you just feel better overall. While it does get easier, there are times when it is a bit of a struggle, such as when holidays roll around. How frustrating these times can be when you know you have been doing so well with your newfound lifestyle. Hopefully these tips will help you get through this Halloween and to still continue to feel amazing.
Go to a Halloween Event
Instead of trick-or-treating with the kids on Halloween night, consider going to an event. There might be a family-friendly Halloween party you can go to that will have approved snacks, or you can go to your church or to a fall festival that will have more activities and less emphasis on all the candy and sweets. The ‘trick’ here is to celebrate Halloween in a way that is fun for everyone, but doesn’t rely so much on just the candy.
Don’t Buy Candy You Like
When it comes to handing out candy, this can often be your downfall. You are staying home on Halloween, carving pumpkins, watching scary movies, and probably handing out candy to the neighborhood kids. Most parents won’t let their kids have homemade treats since it is too dangerous, so you really can only give either small toys (which get pricey) or candy. If you decide on packaged candy, choose candy you know kids enjoy, but that aren’t your favorite. This really decreases the risk of you being tempted by it.
Eat a Healthy Meal Before the Halloween Event
While many Halloween parties do have fruits and veggies or other food options you can enjoy while living your healthy lifestyle, there is no guarantee. So that you don’t eat chips and dip just because there isn’t anything else and you’re starving, eat before you leave the house. Have a healthy Halloween meal before heading out, then you will be much less inclined to have a non-healthy appetizer due to being hungry.
Get Rid of Candy Immediately After Halloween
If you had candy in the house from Halloween, whether from handing it out to the kids in the neighborhood or from your kids’ trick-or-treat bags, get rid of it after Halloween is over. Especially the stuff they picked up that you love! Have your kids create treat bags to give to their teachers at school as a thank-you, or bring it to your work and leave it in the break room for others to enjoy.
All this said, please allow yourself to have a little something if you really want to and you know it won't throw you completely off track. Just take your time, savor the taste and enjoy the moment. Don't beat yourself up about it, you can and will continue to make good choices. It's not a step backwards, it is just a moment in a holiday that is a lot of fun!
When October is near, you might want to start enjoying fall and Halloween drinks like apple cider and pumpkin spice lattes. Unfortunately, many of the traditional ways to make these drinks are not health-approved. Here are some alternatives to have many of the Halloween and fall favorites without going adding too many extra calories.
If you enjoy apple cider, you can absolutely have it for Halloween! This is fun to make when you are carving pumpkins, having your dessert after trick-or-treating, or to enjoy during a Halloween party or other special event. To make the cider, you will combine some organic, all-natural apple cider with no sugar added or preservatives. You can make it from scratch, but using organic bottled cider saves you a lot of time! To that you will add some cinnamon sticks, allspice berries, cardamom pods, and grated nutmeg. For adults, you can also add in a little bit of spiced rum.
Pumpkin Tea Latte
Regular pumpkin spice latte coffees use dairy and some other ingredients you don't necessarily want to have in your regular diet. However, you can make a health-friendly version with tea and some spices. To make pumpkin spice tea, you will want to use an organic black tea along with a little coconut milk and coconut oil, pure maple syrup(to taste), and vanilla bean powder(or vanilla extract). Add in seasonings like ground cinnamon, ground cloves, and ground nutmeg to taste, also as another option, you can use pumpkin pie spice. Brew your tea and add the other ingredients, straining it before serving.
Pumpkin Spice Latte
Now for an actual pumpkin spice latte! This gives you the caffeine you crave and that pumpkin spice flavor you want without using any sugar or dairy. For a pumpkin spice latte on your diet, you will need 1 cup of strong coffee, 2 cups coconut milk(or any non-dairy option), vanilla, nutmeg and cinnamon, ginger, (or some pumpkin pie spice) 2 tablespoons of pumpkin puree and coconut whipped cream (optional but oh so yummy). Combine your coffee with the other ingredients in a pot and heat it up. Pour it into a coffee cup and top with your coconut whipped cream and other seasonings. This should make two servings.
These drinks are simple to make, don’t require a lot of ingredients you don’t already have, at least during this season, and can really help you enjoy Halloween a little better. Whether you are an adult looking to spike your drink with some rum, or you want to serve the kids a fun pumpkin-flavored tea, these are so fun to have for the Halloween season and are pretty guilt free. It is a good reminder that all your favorite things usually have an alternative that is a bit healthier.
10/2/2018 0 Comments
Superfoods for Breakfast
Just incase you can't tell I am on a Fall superfood kick right now!! I hope you are finding these posts helpful and delicious! My next share is about Breakfast Bowls. If you follow me on any of my pages you may have seen my sweet potato breakfast bowl. It was so, so good and super simple because I used leftover sweet potatoes!
So if you are excited about these yummy fall foods or rather superfoods, a great option for you is to make breakfast bowls. You might have heard of smoothie bowls, but that is definitely not the only fun bowl idea for breakfast that doesn’t include cereal. Take a look at these healthy options for your next superfood breakfast.
Smoothie Bowl with Pumpkin
Smoothie bowls are popular year-round, as a way to add more superfoods into your diet and have a healthy, yummy breakfast. It may seem weird having a smoothie with pumpkin, but it actually contains the perfect texture and just enough sweetness to make this a filling and healthy breakfast bowl. The trick here is to add banana to the smoothie bowl along with your pumpkin puree, since it is going to sweeten it up. You can then use some almond milk or oat milk, along with your choice of fall spices. Just a little allspice will also work since it combines different flavors in one. For toppings, try chia seeds, ground cinnamon, and walnuts.
Apple Quinoa Breakfast Bowl
Here is another tasty breakfast bowl that is going to use those wonderful superfoods, this time lots of apples. Quinoa is added in to give you a healthy grain that is filling and contains plenty of fiber. This quinoa bowl is on the sweeter side, using sliced apples, apple pie spice, applesauce, and some almond milk or soy milk. You can also make it even sweeter with some pure maple syrup drizzles on top.
Sweet Potato Breakfast Bowl
This may not sound appetizing right away, but give it a chance! You aren’t just eating a bowl of sweet potatoes; you are combining them with some of the classic fall flavors for a healthy and nutrient-rich breakfast bowl that is easy to put together. In addition to the sweet potatoes, which should be mashed after cooking them, add in a mashed banana and mix it together. You can then add in your spices, whether you add them individually, or go with allspice or a simple pumpkin pie spice. Other ingredients are up to you, though chia seeds and almond milk go really good with this type of breakfast bowl.
Pumpkin Spice Oatmeal
This is often a fan favorite, so you should definitely give it a try. You can transform your morning oatmeal into a fall spiced delight and make it taste just like pumpkin pie. Some ingredients to use include rolled oats, water, milk, banana, pumpkin pie spice, and your choice of natural sweetener. You can go with vanilla flavored stevia or a pure maple syrup. Pumpkin puree is of course also added in the oatmeal.
9/25/2018 0 Comments
Fall Superfood Swaps
If you want to eat a little healthier in the fall, it doesn’t require completely changing your diet. In many cases, you can just make a few substitutions with the foods you already enjoy, and will have lower-fat foods that are tasty and nutritious. Here are some healthy food swaps that use fall superfoods.
Use Pumpkin in Cake Mixes
One of the easiest healthy food swaps you can do with your fall superfoods is to use pumpkin puree with cake mixes. This turns your cake or cupcakes into just 2 ingredients, including the cake mix of your choice and pumpkin puree. The pumpkin replaces all other ingredients you would have mixed in with the cake mix, like oil and eggs. This is often done with a spiced cake mix that goes well with pumpkin, but don’t be afraid to experiment with vanilla and chocolate cake mixes as well.
Sweet Potatoes Instead of White Potatoes
Many people enjoy potatoes, especially in the fall when you want more savory dishes, but they tend to be high in carbs and fat, and not very nutritious. Instead of having traditional white potatoes in your dishes, try sweet potatoes. These are a superfood, so they are filled with nutrients, and are amazing to enjoy during the fall season. You can have stuffed sweet potatoes, mashed sweet potatoes, or even sweet potato soup.
Use Cauliflower for Low-Carb Options
If you are on a low-carb diet, then you should become familiar with cauliflower. The bland taste and slightly rough texture of cauliflower makes it perfect as a substitute for many of the carb-rich foods you can no longer have or rather you choose not to have anymore. You can use it to make mashed cauliflower instead of potatoes, make lots of types of rice with it, or even make cauliflower steaks. Be creative and find different ways to substitute the higher-carb ingredients with cauliflower.
Quinoa Instead of Rice
The last substitution you can make for a healthier superfood-rich meal is to replace your rice with quinoa. Most types of rice, including white rice and brown rice, are okay in moderation, but they lack the nutrition you need for a well-balanced meal. Quinoa is considered a superfood, so it is the perfect alternative when you want to have a rice dish. You can make a harvest quinoa side dish with squash, pumpkin, and spices, which is simply to make and very good for you with all the superfoods included.
I love fall superfoods and I hope these are helpful ideas to switch up your menu at home during this season!
Thanks for reading!
I am a wife and a mother of two, one boy one girl . They are the loves of my life! And also the reason I do what I do. I have to be able to keep up!