Easy Apple Crisp: Paleo & Gluten Free

Apple Crisp: an American classic. 

Who doesn't love hot baked apples with a sweet and crunchy topping? Or the aroma of baking apples and cinnamon floating through the kitchen? How about fudge? Do you like fudge? 

Most traditional Crisp recipes contain wheat flours and refined sugars, but this is an easy ten minute prep Apple Crisp that is Paleo and Gluten Free... and it's just in time for Thanksgiving! 

We're all going to be indulging in some of our favorites dishes at the dinner table, so why feel any guilt going in for a serving of a time-honored dessert? 

PREP: 10 MIN

COOK: 35 MIN
TOTAL: 45 MIN

INGREDIENTS:

5 red fuji apples (or any of your preference), cored and cut into bite sized pieces
1 cup ground almond meal
1/4 cup unsweetened almond milk 
4-5 tablespoons crushed nuts
3 tablespoons ground cinnamon, or more to taste
3 tablespoons coconut oil
1 cup unsalted nut butter
1/4 cup dark chocolate squares (80% or more)
pinch of sea salt

DIRECTIONS:

Apple Crisp:
Preheat oven to 400F
In a large bowl combine apple bites, coconut oil, cinnamon, almond meal, almond milk, crushed nuts and pinch of salt
Pour mixture into greased baking dish and bake for 35 MIN 
Fudge Topping: 
In a small microwave safe bowl, combine nut butter and dark chocolate squares. Melt on High for 2-3 minutes, stirring every minute. Add topping to each serving of apple crisp

If you try this recipe, take a photo and tag @EatDrinkAndBeFit to show off your skills!

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Roasted Cauliflower Bites: the Perfect Side Dish!

Cauliflower Bites (aka Bang Bang Cauliflower) are my favorite go-to side dish. 

You can even stick a few toothpicks in them and serve as an appetizer. 

Whichever you choose, you and your guests won't be disappointed. 

Roasted here with green bean 'fries'

Cauliflower is full of health benefits that may surprise you. For instance, it's packed with vitamins B1, B2, B3, B5, B6, B9, beta-carotene, and vitamin C. All of which are essential for the body's overall health and boosted immune system. It's so rich in anti-oxidants and anti-inflammatory compounds that it helps keep arteries free of plaque build up. 

Looking to lose some weight? Try cauliflower! It's really low in calories, carbs and sugar, but is high in volume and filling fiber. Just one cup of cauliflower contains a bit over 3 grams of dietary fiber, which helps clean your digestive system and get rid of unnecessary substances (like pesky water weight). 

People that don't like cauliflower may change their minds after this recipe; and with only a ten-minute prep, why not give it a try?


PREP: 10 MIN
COOK: 30 MIN
TOTAL: 40 MIN

INGREDIENTS:

1 head of cauliflower, cut into bite sized florets
1 1/2 cups ground almond meal
2 eggs, whisked
1 tablespoon red pepper flakes, or more to taste
1 tablespoon paprika, or more to taste
1 tablespoon garlic powder, or more to taste
1 teaspoon fresh parsley, or more to taste

DIRECTIONS:

Preheat oven to 425F
Dip florets into whisked eggs and roll in almond meal until fully coated
Place on baking sheet lined with parchment paper
Season with herbs and spices
Bake for 30 MIN or until coating is dark golden brown and crunchy 

If you try this recipe, take a photo and tag #EatDrinkAndBeFit to show off your skills!

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Crock-Pot Butternut Squash Soup

I love the changing of the seasons, especially the transition into fall. There is just something special about the leaves turning vibrant colors, the crisper air, and the abundance of butternut squash! One of my favorite warming dishes is this broth-based soup. 

Eating seasonally not only has grounding health benefits, but it's easy on the wallet. When crops are in season, you'll find savings by purchasing what's growing now (basic law of supply and demand). 

To find out what’s harvested seasonally in your area, go to www.localharvest.org to find farmers’ markets near you and seasonal produce guides.

This crock-pot butternut soup is rich, creamy, and full of delicious flavor. It's also naturally vegan and gluten-free (great for serving crowds).


PREP: 15 MINS 
COOK: 4 HOURS 
TOTAL: 4 HOURS 15 MINS

INGREDIENTS:

2 cups vegetarian broth, low sodium
2 tbsp minced garlic
1 carrot, peeled and diced
1 green apple, cored and diced
1 medium (uncooked) butternut squash, peeled, seeded and diced
1 sprig fresh sage
1 white onion, diced
1/2 teaspoon sea salt, or more to taste
1/4 teaspoon freshly-ground black pepper, or more to taste

1/8 teaspoon cayenne, or more to taste 

pinch of ground cinnamon and nutmeg

1 cup unsweetened almond milk

(optional garnishes: crushed raw pecans, unsalted pumpkin seeds, local mozzarella)

DIRECTIONS:

Add vegetarian broth, garlic, carrot, apple, butternut squash, sage, onion, salt, pepper, cayenne, cinnamon and nutmeg to a slow cooker.  Toss to combine.
Cook for 7-8 hours on low, or 3-4 hours on high, or until the squash is completely tender and mashes easily with a fork.  Stir in the almond milk.
Use a hand blender to puree the soup until smooth.   Taste and season with additional salt, pepper and cayenne if needed.
Serve warm, with optional garnishes if desired.


If you try this recipe, take a photo and tag #EatDrinkAndBeFit to show off your skills! 

The Skinny on Fats

Dietary fat: is it good or bad?

The answer is both; you see, not all fats are created equal. 

The Skinny on Fats

Heavily processed, hydrogenated “trans” fats used in packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.

That said, our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. 

High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly. 

Where to Find Healthy Fats

• Avocados, olives, and coconuts are great sources of healthy fat, along with wild salmon and omega-3 rich organic eggs

• Whole nuts and seeds, and their butters like almond butter or tahini

• Look for the highest-quality organic oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted

How to Use Healthy Fats

• For cooking at high temperatures (stir frying and baking), try  coconut oil, grass-fed butter, or ghee (clarified butter)

• When sautéing foods, try organic extra virgin olive oil

• Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings

Try this delicious, easy recipe for Avocado Dip

Prep Time: 3 minutes / Makes 1 cup

1 large peeled and pitted avocado

2/3 cup plain yogurt, goat yogurt, coconut yogurt, or almond yogurt

1 diced tomato

a squirt of lemon or lime juice

dash or two of cayenne pepper

sea salt and black pepper

• Mash avocado with a fork until very smooth

• Add yogurt, tomato, cayenne. Blend until smooth. This may be done in a food processor, in a blender, or with a fork

• Add sea salt and fresh black pepper to taste

• Serve chilled with mixed raw vegetables

Tip: Best made a maximum of 1 hour before serving

GET EVEN HEALTHIER!

Want help learning how to choose and use nutritious fats and other good-for-you foods? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!

Enjoy Pasta Night Without the Guilt!

Ever since buying a Veggetti Spiral Peeler, I've been hooked and swapping pasta for zucchini noodles ever since. It's the best way to enjoy pasta night without the guilt! 

I've found this peeler to be the easiest way to make zucchini noodles, cucumber noodles, sweet potato spirals, spiraled beets and more. It's definitely one of my favorite cooking gadgets. But, anyway, back to the zoodles! 

Zucchinis are low in calories and rich in vitamins. They have a high water content and are full of fiber. This means they satisfy your appetite without spiking your blood sugar. Thanks to their antioxidants and anti-inflammatory properties, they are even great for dry skin! 

There are so many ways to prepare zucchini, here's one for you to try:

Zoodles! 

Ingredients: (serves 2)

Two zucchinis

Organic tomato sauce

2 cups Spinach

1 small Eggplant, diced

1 cup Mushrooms

1/2 Onion, chopped

Garlic powder

Parsley

Red pepper flakes

Sea Salt, to taste

EVOO

Directions:

Prep your sauce on the stove top.

Add veggies, spices and a splash of EVOO to your pot of sauce and sauté on medium for 25-30 minutes, stirring often

Spiralize the zucchinis and add to sauce pan to sauté for the last 4 minutes 

Serve hot and enjoy! 

Note: To use the Veggetti, just insert the vegetable into the desired end (there is an option for thick or thin noodles) and turn it to make the noodles come out. For larger vegetables like sweet potatoes, you'll have to cut pieces that are small enough to be inserted into the end. Also, if you don't cut a slice halfway into the vegetable before you start to make the noodles you'll end up with l-o-n-g strings of vegetables which would be pretty difficult to eat! 

Three Easy Recipes to Try this July 4th Weekend!

We have been cooped up all winter waiting for a long and hot holiday weekend! 

So let's face it, this Independence Day weekend is going to be filled with besties, burgers, and most likely, some booze!
By lightening up your choices in appetizers and desserts, you can save yourself from some unwanted hidden sugars.  




Here are a few recipes to try: 

          Blueberry Pineapple Salsa

• 2 cups fresh blueberries
• 1 cup finely diced fresh pineapple
• 1 jalapeno pepper, seeds and membrane removed, minced
• 2 to 3 tablespoons lime juice
• 3 tablespoons chopped cilantro
• 1/4 cup diced red onion

Combine blueberries, pineapple, jalapeno, lime juice, cilantro and red onion (you can add a pinch of sea salt to taste) and serve with tortilla or veggie chips. 

Easy Watermelon Feta Salad

• 1/2 small watermelon, cubed
• 1 cup feta, crumbled
• 2 tablespoons basil, chopped
• Organic baby spinach 

Mix watermelon, feta, basil and spinach together in a bowl & serve! Doesn't get much easier. 

These are crazy good.

Frozen Banana Bites

• 2 Bananas
• 1/4 cup of dark cacao chips (anything over 80% dark cacao)
• 1/4 cup of raw almond butter

Cut up the banana into good-sized chunks. Two bananas will get you about 10-12 pieces. 

Heat the almond butter and cacao chips in the microwave on high for one minute. Stir until smooth. Dip the bananas into the mixture; then place on parchment paper, leaving some space between them. Top them off with the chocolate-butter mixture that is left over. Freeze overnight.  

Oh, and here is the recipe for Sangria

• 1 bottle Organic Red Wine
• 1/2 lemon and 1/2 orange - thinly sliced
• 1 apple - cubed
• 1 tablespoon of lime juice
• 1/2 cup orange juice
• 1/4 cup Brandy and 1/4 cup Grand Marnier
• 1/2 liter seltzer water

Take your fruit and cover with Brandy, Grand Marnier, lime, orange juice and stir. Let sit for a few hours, then an hour before the party starts, mix the fruit combo with wine, seltzer water and ice and serve!  

Enjoy yourself this weekend! Just remember... everything in moderation :) 

6 Ways to Stay Healthy on Vacation

I just returned from an all-inclusive week's vacation at an all-inclusive resort in paradise... 

...hmm... did I mention that it was an all-inclusive resort? 

Temptation was everywhere...

From the decadent desserts to the open bar, the urges to splurge were numerous. But what kept me going (aside from wanting to still fit into my two-piece bathing suits) were these six tips:

1. Hydrate! 

Probably the most important tip. Drink water on the way to the airport, before you get on the plane, while on the plane, as soon as you land, in the car on the way to the resort... get what I'm trying to say here? 

Flying at that altitude causes us to bloat, but being fully hydrated helps to flush out the system and keeps our bellies flat. 


2. Pack your snacks

It is so easy to pick up something at the airport or wait for the free bag of pretzels on the plane, but anything processed in a package is full of sugars and sodium. So pack non-perishable goodies in zip-lock bags: raw almonds, walnuts, pecans (even dark chocolate coated ones), single serving sized packets of almond butter, Lara bars, raw bars, and dark cacao bars. 

I packed enough to get me through the plane ride there, those late night cravings while at the resort, and even had some left over for the plane ride home. 

Pack other items to help keep you on track with your daily routine like your own green tea, vitamins, and protein powder (better believe I had single packs of Vega protein in my carry-on!). 


3. Learn to maneuver the buffet

Most resorts and hotels have all you can eat buffets with most of the carb heavy choices front and center. But if you venture off to the sides you can find fresh vegetables at a salad bar, hot veggies by the grill, and even a fresh fruit bar. Make your choices wisely. What you are eating now will be how you are feeling on the beach.

Opt for fresh fruits before or with lunch

Fish and healthy fats like avocado 

Grilled, lean protein with veggies

                                                                   

4. Don't drink your calories

No matter how much you like Piña Coladas (and getting caught in the rain), it's better to keep the frozen mixed drinks to a minimum. One drink contains almost 250 calories and about 32 grams of sugar... just not worth it. 

Stick to agave silver tequila with club soda and lime or red, red wine... to make you feel just fine (sorry, I had to!). 

5. Savor your sweets

Indulging one or two nights with dessert after dinner is bound to happen. Take three bites of your one dessert of choice. 

Savor. Those. Bites. 

The texture, smell, taste - take your time to enjoy. Three small bites are all our taste buds need to satisfy a craving. 

Three bites. 

6. Stay active! 

Wake up and get moving! Every vacation spot has some sort of gym, a pool, or even tennis/basketball courts. You can hit the gym for a quick strength circuit, take it outside on the courts for a friendly game of one-on-one, or swim some laps. Whatever it is, move every morning for at least 30 minutes. The rest of the day is yours to relax and enjoy the scenery. 

Look around... you're in paradise! 

Cheers from Mexico! Nothing but LOVE for ya :)

Frozen Banana Bites

The weekend is here and it is going to be HOT. Why not prepare yourself a frozen treat?! 

These banana bites are so easy to make! They are perfect to grab and go, and they satisfy those sweet tooth cravings. 

Three simple ingredients:
2 Bananas
1/4 cup of dark cacao chips (anything over 80% dark cacao)
1/4 cup of raw almond butter

Directions:

• Cut up the banana into good-sized chunks. Two bananas will get you about 10-12 pieces. 
• Heat the almond butter and cacao chips in the microwave on high for one minute. Stir until smooth.
• Dip the bananas into the mixture; then place on parchment paper, leaving some space between them. 
• Top them off with the chocolate-butter mixture that is left over. 
• Freeze overnight. 

SO easy, right?! You can even sprinkle them with unsweetened coconut flakes or chopped almonds before freezing. These are a big hit at parties - some people think that the banana tastes like vanilla ice cream once they're frozen - YUM. 

To add to the sweetness, some fun facts:

Bananas are full of potassium, iron, calcium, and vitamin B6. They boost your energy and help with digestion. 

Dark Cacao is high in antioxidants, mood enhancing, reduces anxiety, and aids in weight loss. 

Can this treat get any better? Just wait until you try them... 

Four Mindfulness Meditations for Beginners

"What is mindfulness meditation; and who really has time for it, anyway?" 

This is a question I've heard very often when I bring up any sort of meditation with my clients. And I get it; I used to feel the same exact way. Most of us working adults have days that are packed with a laundry list of things that need to get done. Why would one want to 'waste time' by sitting alone and being quiet?? 

Well, the sitting practice of mindfulness meditation gives us the opportunity to become more present with ourselves. It is paying attention on purpose, and without judgement. When we are mindful, we show up for our lives. The purpose is to become aware of our thoughts without judging or fighting them; and instead of just wishing things were different, we are present enough to understand what needs to done. 

Just a few other benefits include: decreased stress and anxiety; increased energy; and a clear, calm mind which improves memory and insomnia. 

Give it a try. You don't have to sit for hours in meditation to practice mindfulness. In fact, it won't take more than a few minutes.

Here are four easy ways to begin your practice:

1) Savor your meals

• Focus on the first 3 bites of your meal - the texture, the smell, the taste. 

2) Stop to observe

• At any point in your day, stop and observe your surroundings - notice the details of where you are in that moment.

3) Breathe

• Sit comfortably in a quiet room, close your eyes, and breathe. Focus on your body at rest. Start with 3 minutes, work your way up to 10 minutes. 

4) Visualize your thoughts 

• Envision your thoughts as objects. Focus on each for a few seconds, then move on. 

Namaste :) 

My Personal Journey...

When I look at this picture, I don't even recognize the girl on the left anymore. But that was me, for most of my teens and early twenties. 

I used to hate taking pictures. I would feel awkward, hide in the back of a group photo, or hold something in front of me like a jacket or purse. I had to dig through photo albums in my old room at my parent's house for this 'before' photo of me because I would throw away most pictures of myself. 

I was uncomfortable in my own skin. I tried diets. A lot of fad diets, even diet pills. I had no understanding of foods or nutrients, but instead was always looking for that quick-fix. 

There is no such thing as a quick-fix. It took years for me to put on all that weight, and it was not going to shed overnight. My body had to heal. And over time, it did. 

In college, I enrolled in Nutrition Science courses and was instantly hooked. I began seeing food differently, recognized my poor habits, and had the most amazing teacher. She was also a Fitness Instructor and owned a small fitness company with her husband. They ran early morning bootcamps in the Salem Commons, and they let me join their 5:15am bootcamp for free. She kind of changed the course of my life. 

Two years ago, I decided to further my nutrition education and enrolled in The Institute of Integrative Nutrition. Another life changing moment. At IIN, I studied all the major dietary theories, holistic nutrition, preventative health, practical lifestyle management and coaching methods. 

I know first-hand what it takes to change your relationship with food. I'm passionate about empowering you to transform your body and your health. 

I will help you thrive in good health. 

Dirty Dozen and Clean Fifteen

Organic foods can be REALLY EXPENSIVE - but you don't have to eat organic ALL THE TIME to reduce your exposure to chemicals. Here's a list of the fruits of vegetables that contain the MOST CHEMICALS and which ones are the LEAST CONTAMINATED. Use it when you're shopping to make the best choices for your and your loved ones!

DIRTY DOZEN (plus 2)
1. Apples
2. Strawberries
3. Grapes
4. Celery
5. Peaches
6. Spinach
7. Sweet Bell Peppers
8. Nectarines
9. Cucumbers
10. Cherry Tomatoes
11. Snap Peas
12 Potatoes
13. Hot Peppers
14. Blueberries

CLEAN FIFTEEN
1. Avocado
2. Sweet Corn
3. Pineapples
4. Cabbage
5. Sweet Peas
6. Onions
7. Asparagus
8. Mango
9. Papayas
10. Kiwi
11. Eggplant
12. Grapefruit
13. Cantaloupe
14. Cauliflower
15. Sweet Potatoes

List developed by the Environmental Working Group

What does your shopping cart look like?

Preparation is a key to success.

Think ahead and plan out your week's meals. Stock your fridge and pantry with real, whole foods (organic whenever possible - check out the 'Dirty Dozen' and 'Clean Fifteen' lists we posted). It's not the quantity of calories consumed that determines weight gain, but the quality of the foods we eat.

I make sure to fill my cart with greens, reds, yellows, and blues. The more colorful, the better! This helps to brighten your plate naturally.

I've cut a lot of meat out of my meals, so I make sure to get my protein from vegetables and a plant-based protein powder (I love the Vega brand!). If you're a meat lover, stick to grass-fed meats and poultry. Omega-3 eggs and the right kinds of fats (i.e. avocado, olive/coconut oils, raw nuts) also make a good difference in your diet.

Shop the perimeter of the grocery store. Steer clear of the industrial foods (i.e. white flour, sugar, polyunsaturated vegetable oils, trans fats) and go easy on the "extras".

Fresh is best!

It's OK to savor one cheat meal or snack per week, BUT the key is to not over indulge on a regular basis.

Follow the 90/10 rule: Eat well for 90% of the time, and indulge 10%. Your body will be feeling and looking AMAZING. 

#eatdrinkandbefit #healthylifestyles #eatclean #cheatmeal #welovechocolate

Apple Cider Vinegar Detox & Debloat

Apple cider vinegar is a GEM. 

We love the Bragg brand with the 'mother'. 

This refreshing drink consists of mixing 2 tbsp of Bragg Apple Cider Vinegar with 12-16 oz of filtered water and a fresh lemon or lemon juice. 

Benefits: Aids in weight loss / Boosts energy / Reduces hunger / Helps to detoxify the liver / Helps control blood sugar levels

Drink first thing in the morning or as afternoon pick-me-up! 

The Acai Bowl

The Acai Bowl: it's filling, delicious, packed with antioxidants, and super easy to make. 

The Acai Berry promotes weight loss, heart health, stamina, and anti-aging. 

Is Acai a super food? I think so! 

Ingredients: 
1 acai frozen pack (unsweetened)
1 banana
2 tbsp raw almond butter
1 tbsp ground cinnamon
1 cup almond milk (unsweetened)
1/2 cup blueberries
1 tbsp shredded coconut (unsweetened)
1 tsp dark chocolate chips (optional)

Directions:
Using a NutriBullet (or blender) mix the frozen acai with the almond milk, almond butter, cinnamon, and half of the banana until it's a creamy smooth texture.
Scoop into a bowl and add your toppings: blueberries, coconut, dark chocolate chips, and the other half of the banana.
Grab a spoon and savor! ☺

Look out for more recipes from my collection!

Treadmill Challenge

Running on a treadmill isn't the most exhilarating experience... but this Treadmill Challenge will make 25 minutes fly by! It focuses on HIIT (high intensity interval training) cardio, which gets your body in the fat burning zone.... yes, please! 

Minutes Speed (mph) Activity
Warm Up:

0.00 – 2.00 3.0 Warm up with a slow walk
2.00 – 5.00 6.0 Start running at a slow pace
5.00 – 10.00 7.5 Kick it up a notch and run for 5 minutes

Intervals begin:
10.00 – 11.00 9.0 SPRINT!
11.00 – 12.00 7.0 Recover for 1 minute
12.000 – 13.00 9.0 SPRINT!
13.00 – 14.00 7.0 Recover for 1 minute
14.00 – 15.00 9.0 SPRINT!
15.00 – 16.00 7.0 Recover for 1 minute
16.00 – 17.00 9.0 SPRINT!
17.00 – 18.000 7.0 Recover for 1 minute
18.00 – 19.00 9.0 SPRINT!
19.0 – 20.00 7.0 Recover for 1 minute

Cool Down
20.00 – 25.00 6.5 Cool down at moderate pace