It’s Monday and I have had a long day with my dietetic internship! {PS: Comment below if you want me to do a blog post the internship!} My go to lazy dinner is normally eggs because well they’re super healthy, filling and you can add any vegetable you have laying around into the mixture.

Ha— but things just got a LITTLE lazier.  I sometimes hate cleaning up after I make eggs.  Seriously- so lazy. Not always, but on Mondays, yes.

So this egg in an avocado thing is perfect because no frying pan is involved. 

{1} Preheat the over t0 425

{2} Slice the avocado in half and take out the seed.

{3} Crack an egg in one half of the avocado and put it directly in the over for ten minutes (or until whites are cooked)

{4} Stuff the other half with salsa, beans or chili *I used Better Bean Co. pre made chili because it has pure plant based ingredients. 

{5} Top with Lime & cilantro –optional- serve with corn chips!

Avocado Egg Bake

Pitaya AKA dragon fruit has been taking over my Instagram feed and I have been ENVIOUS. It’s almost hard to believe this vibrant pink color is all natural and comes from a plant. Fricken love nature. Dragon fruit comes in two colors – and honestly, i’m not sure if there is a way of telling which you are going to get until you cut it open.  When I bought this dragon fruit I expected to see a white and black inside – but to my surprise, I purchased a deep red beauty. 

Pitayas: are rich in fiber, loaded with antioxidants and aid in lowering blood pressure. This exotic fruit may look intimidating but honestly- has a very mild flavor and almost a texture of an avocado- just a little grittier because of the seeds. 

DIY Pitaya Bowl: Blend 1/2 dragon fruit, 1 frozen banana and 1/2 cup of full fat yogurt.  If you are vegan- feel free to use coconut yogurt or almond milk instead of a dairy based yogurt. Top with your favorite in-season fruit and add some nuts and seeds for an extra boost of protein.  Snap a picture, Instagram it (of course) & enjoy. ♥

 

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Manage stress and live happier with the Pacifica App

Every day, our minds go through different cycles, processing all kinds of thoughts. These could be happy, fearful or anxious thoughts, and they affect our mood throughout the day. Anxiety, for example, causes feelings that yield actions: your heartbeat starts to get faster, and your mind gets clouded with unnecessary self-judgment. The Pacifica app attempts to break this cycle using tools that target each of its components.

The app isn’t just about presenting a solution every time you feel stressed; it aims to achieve real progress one day at a time.

Pacifica was made under the supervision of Dr. Christine Moberg, an actual psychologist at VA Palo Alto System. The app was engineered to target a person’s cognitive behavioral therapy, which, according to the Anxiety and Depression Association of America, is “a well-established, highly effective, and lasting treatment. It focuses on identifying, understanding, and changing thinking and behavior patterns…In this type of therapy the patient is actively involved in his or her own recovery, has a sense of control, and learns skills that are useful throughout life.”

Here are some of the things that the app does for its users:

Tracks mood

It rates the mood of a user as it changes throughout the day, including a person’s feelings.

Relaxation techniques

The app calms the mind by recommending breathing techniques, meditation exercises, muscle relaxation tips, and much more.

Mood history

Find out the trends in your mood chart and see which activities and habits improve them.

Diary

Write about what you’re feeling to identify and correct distorted thinking patterns.

A couple of months ago, we published an article titled ‘Coping With Stress’, and, being a very anxious person, this app should be a wonderful addition to the practices that I do to manage stress. Apps have come a long way in helping people execute everyday tasks, and we don’t have to rely on standard fitness trackers anymore to help us make life changes.

Gaming Realms, a leader in next-generation mobile gaming and parent company of the popular recreational slot site Pocket Fruity, asserts that consumers have changed their media consumption habits. As a result, companies are integrating mobile apps into their brand’s main practices, social games, and even stress management apps such as Pacifica in order to reach a wider market. It’s practical to develop apps for the mobile simply because most people are using it than PC and laptops. Thus, consumers are more likely to use something that it on their person throughout the day.

Pacifica is free for use but offers in-app purchases for more features. It has a 4.5 rating on iTunes, which is a testament to its effectiveness.

Happy Sunday Y’all ! 

I wanted to share with you some of my favorite morning tips that get me up and going.  And because tomorrow happens to be the dreaded Monday- I figured tonight would be a good time to share.

I am slow AF in the morning.  So I give myself literally an extra 45 minutes just so I can move slowly, stress free.   For those of you who wake up at 6am and think an extra 45 minutes is impossible- I PROMISE give it a few days and you will sleep earlier and feel more relaxed. 

{1} Right away, I heat up water and squeeze half a lemon in it.  I am not sure the science behind it and if it’s 100% accurate but I have read on numerous occasions that starting your day off with hot water and lemon helps with digestion & detoxing. Honestly- it just makes me FEEL good.   Want the science behind it?  This website will give you some facts! 

{2} Stretch stretch stretch.  Always do 15 minutes of yoga.  Nothing too intense- but just to get my muscles moving and my body warmed up.  Plus I set my intentions for the day while doing so. I know running and meditation is great for some people- yoga does it for me.

{3} I SIT DOWN, quietly, and eat. Even if it’s a bowl of cereal or a half an avocado- I give myself at least 5 minutes of quiet Julie time just to focus on my food.  All about that mindful eating 🙂

{4} Vitamins! I take Smarty Pants Vitamins which are gummy, delicious and have no added shit in the like most brands.  Great ingredients, great nutrition.

 

Share with me your morning routine! XO.

If you are already starting to make changes to clean up your diet and work out- you may want to consider reading this post. 

I started caring about my makeup and skin care routine after reading somewhere that our skin is the largest organ in our body and it is like a sponge- soaking up everything that we put on it.  So, I am used to eating very well but I never considered my beauty routine.  I spent a lot of money on beauty products so I assumed they were high quality.  Sure–they were. But, they still contained harmful chemicals that can cause skin irritation, allergies and possibly cancer.  The EWG has a great database available where you can check if your beauty or make up products contain any harmful chemicals. 

Below are some of my favorite organic products:

Organic

  1. Frank and Whiteman  Body Scrub ~ This brand is cruelty free, all natural and 5% of the proceeds go help pups in need. I am obsessed with the body scrub.
  2. Herbivore Botanicals  Coconut Water Hydrating Face Mist This is perfect to throw into your beach or gym bag! It gives your face the perfect shine.
  3.  Kjar Weis  Organic Mascara  I do not wear a lot of make up in the day time but LOVE this mascara. It’s long lasting and 99.8% organic!
  4. Tata Harper Rebuilding Moisturizer  This one is a little expensive but worth every penny.  It’s long lasting, so smooth and so light!  Add this to your beauty care collection- you will be very pleased.
  5. One Love Organics Dry Shampoo ~I love this powdered dry shampoo because it’s not coming out of an aerosol bottle.  It’s literally the best dry shampoo ever!  

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Happy first day of summer!!  These spring rolls are a TON of fun to make and are the perfect way to celebrate summer.  Especially if you have little ones!  

These spring rolls were inspired by a lot of Pinterest envy.  Get some of your favorite fruits ready and start rolling.  These are 100% gluten free and you can literally add anything to them.

Fruit Sushi
Serves 2
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Print
667 calories
149 g
0 g
1 g
11 g
0 g
383 g
19 g
14 g
0 g
0 g
Nutrition Facts
Serving Size
383g
Servings
2
Amount Per Serving
Calories 667
Calories from Fat 8
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 19mg
1%
Total Carbohydrates 149g
50%
Dietary Fiber 2g
10%
Sugars 14g
Protein 11g
Vitamin A
8%
Vitamin C
156%
Calcium
4%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 rice paper wraps
  2. 1 cup cooked rice noodles
  3. 1 cup of your favorite fruits chopped (I used avocados, strawberries dragon fruit and peaches)
  4. Sauce (not pictured)
  5. 1/2 cup balsamic vinegar
  6. 2 tsp sugar
Instructions
  1. One at a time, soak rice paper for 10 seconds. Lay it on a damp cloth.
  2. Add on your favorite fruits and rice noodles and fold rice paper. (sides first then roll- I will link to a youtube video)
  3. Repeat.
For the sauce
  1. Combine vinegar and sugar and bring to a boil.
  2. Reduce the heat to low, occasionally stir for 30 minutes
  3. Serve sauce on the side.
beta
calories
667
fat
1g
protein
11g
carbs
149g
more
Sweat and Glow http://sweatandglow.com/
Here is a link to a YouTube tutorial for rolling springrolls.

Follow me on Snapchat @Sweatandglow for step to step tutorials and more fun recipes!

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Every season I do something a little odd- I sit back and evaluate how I can better myself- whether it’s my friendships, my career or my health- I think we all need to reevaulate the way we live multiple times a year.

With the first day of summer a week away- I have already made some decisions. Simple things guy- I’m not about to get up and move across the country- but I have cut unhealthy ties in my life.   We sometimes don’t even realize we are doing something that isn’t great for ourselves until we give ourselves the respect of an hour and to sit back and really pay attention to your wants and needs.

Sooo if I was a therapist- I would love to give you a million ideas on how to better yourself- but i’m not – and i’m still on that journey as well.  What I can tell you is how to better your diet. Here are a few tips to check out in preparation for your best summer self. 

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  1. Relationship goal #1 should always be your relationship with yourself.  So STOP putting yourself down.  You are all beautiful. Anytime a negative thought arises – let it go, do not dwell on it.  Find something else great that you love about yourself and change your thinking patterns.
  2. Eating well is a form of self respect – right?  So treat your body with respect.  Put in high quality foods.  Buy organic proteins, eat a ton of fruits and vegetables.  Your body will thank you this week, next month and when you’re old.  Seriously- stupid quote saying but- we only have one body- make it the best.
  3. Do some FUN activities to better yourself.  I fucking hate the gym, it makes me miserable.  I used to go five times a week just to look good- but that is STUPID.  Now, I go on long walks, do a ton of yoga and do cycling.  Don’t do something that makes you miserable.  Keep searching until you find something you love.
  4. Start cooking more- or at least making small things like smoothies or oatmeal.  Try new recipes- push yourself.  It’s a lot of fun and it’s so good to control the ingredients and know what is actually going into your food.
  5. Eat a variety of food! Don’t follow any diet unless your doctor or dietitian has told you otherwise.  Diet’s don’t work.  Eating a variety of REAL FOOD does! 

What are some of your tips??

X.

At just one calorie per leaf endives pack a bunch of vitamins, minerals and crunch.  I absolutely love endives because they make a great replacement for chips and crackers.  Do you guys remember when Tostitos came out with scoops (yes- I’m a 90’s child – and yes, it was a genius invention back then).  Well – Endives are basically the perfect alternative to those scoops.  You can literally stuff these chicory family leafs with hummus, guacamole or any of your favorite dips- and enjoy it without worrying about the extra basically empty calories in chips/crackers.  

 

Stuffed Endives

More reasons to try endives:

1.They are super delicious grilled or raw.
2.Consuming endives reduces the risk of getting ovarian cancer
3.Rich in vitamin A, folate and potassium
4.They have anti-inflammatory, antimicrobial benefits.

Stuffed Endives
Serves 6
Write a review
Print
Prep Time
5 min
Prep Time
5 min
85 calories
6 g
1 g
7 g
2 g
1 g
58 g
46 g
0 g
0 g
5 g
Nutrition Facts
Serving Size
58g
Servings
6
Amount Per Serving
Calories 85
Calories from Fat 56
% Daily Value *
Total Fat 7g
10%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 1mg
0%
Sodium 46mg
2%
Total Carbohydrates 6g
2%
Dietary Fiber 4g
15%
Sugars 0g
Protein 2g
Vitamin A
2%
Vitamin C
12%
Calcium
3%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 Belgium nndives
  2. 4 tbsp Trader Joes beet hummus (you can make your own)
  3. 1 tbsp goat cheese
  4. 1 avocado
  5. 1 tsp chili pepper
  6. 1 lime
  7. 1 tsp rosemary
  8. 1 tbsp chia seeds
Stuff endives two ways
  1. 1- beet hummus, goat cheese and rosemary
  2. 2- avocado, chili pepper and lime
  3. Top with chia seeds and serve chilled.
beta
calories
85
fat
7g
protein
2g
carbs
6g
more
Sweat and Glow http://sweatandglow.com/

Detox Tea: Friend or Foe?

Lately, on Instagram I have seen a lot of advertisements for “detox tea” or “skinny tea”  on sponsored “health” professionals pages and well- Scott Disicks. 

As a huge tea advocate – I looked into these brands more- and at $30 a bag I wanted to know- do they work and more importantly are there any health concerns?

Let’s address “do they work”. If you have read my blog before you may know my favorite health mantra. There is NO magic solution.  If you come across something that that advertises for weight loss or total body health stay AWAY.  It’s generally either unhealthy or a scam.  We stay healthy by eating WHOLE real foods that nourish our bodies.

Not to trash any brands- but I did a little research on “Skinny Tea”.  Let’s chat about the warning message on the website: 

Warning: “Contains caffeine. Do not use this product if you have abdominal pain or diarrhea. Consult a healthcare provider prior to use if you are pregnant or nursing. Discontinue use in the event of diarrhea or watery stools. Do not exceed recommended dose. Not for long-term use.” 

Concerning- yes.

Now on “Fit Tea” the one the Kardashians claim to love- I looked up those ingredients and garcinia cambogia extract was on there. Garcinia Cambogia is a fruit that curbs your appetite and well causes liver damage.  Another ingredient that stood out was guarana – this is the same ingredient that is used in energy drinks.  

Sorry guys- I refuse to personally tell you about my experience with it because I have zero interest in trying it- but I came across this article on Buzzfeed if you are interested.  To summarize- the writer felt stomach pain, no long term effects and full when he know he wasn’t actually full.  That concerns me a lot.

So my thoughts?  Save your 30$, save your liver.  Want to lose weight- detox tea is not the solution, even on the contrary on what our insta-influencers make us believe. PS: THEY’RE GETTING PAID FOR THESE POSTS!! And probably a lot of money – enough to compromise they’re actually beliefs.  For me, i’m going to stick with my good old fashion mint tea and of course my turmeric teaDetox Tea: Friend or Foe?

 

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Let’s get personal for a minute.  I normally write about recipes and health tips- but today – I want to chat about stress and anxiety.  A healthy state of mind is JUST as important as what you eat- if not more.

I am an anxious person.  High strung, over thinker. It’s really frustrating because I live my life caring a million percent about wellness and then I just feel trapped sometimes.  Luckily, since I have done a lot of research, self reflection and a shit ton of trial and error- I have found my zen. So if you’re an anxious stressed person, hang in there. My best tip is to know that each and every one of us is different, we all react to things different.

Be patient and be kind to yourself. Take the time to get to know yourself. 

Below are some practices that have been super helpful for me.  Although some of this stuff has been backed up with science, I am not a physiologist, just a blogger, trying to share my tips with you.

  1. Sleep.  Make sure you are getting enough sleep every night. Turn off your phone, your TV and just relax.  This may take practice.  
  2. Take some time for yourself.  I love to socialize and I need my friends and family but more importantly I need me! I take a lot of time to write or to read or even just to be.  Alone time is needed. 
  3. Yoga.  Stretch or just do something that involves practice.  Yoga personally helps my mind stay calm- but other daily practices may help.
  4. CARDIO. 100% this has helped me so so much with stress. 
  5. Meditation. If you told me about meditation two years ago I would have laughed and then probably felt awkwardly nervous about it.  The next time you are alone- youtube a meditation- give it at least 5 chances.

Be kind to yourself. I said that before, but really- go easy on yourself, it makes life so much better.