Friday, May 29, 2015

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... 

Tuesday, May 26, 2015

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 :) 




Friday, May 22, 2015

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. 









Thursday, May 21, 2015

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!

Wednesday, May 20, 2015



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

Tuesday, May 19, 2015

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