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