Oatmeal is not my favorite breakfast but it has tons of heart healthy benefits.  

  • Oats lower cholesterol levels because they are rich in soluble fiber
  • Oats have a unique antioxidant that helps prevent heart disease 
  • They stabilize blood sugar {if you get moody like me in the mornings- this is crucial!} 
  • Protect against post menopausal breast cancer << super interesting, right? This is due to the high fiber content.

Convinced?  Yeah me too.  But oatmeal is boring and breakfast is my favorite meal- so why make it boring.

Overnight oats are a delicious way to enjoy oatmeal-cold. Which is super perfect with this weather.

When you cook oats they soak in all of the water to make a fluffy consistency.  So when you create overnight oats- think of all of the goodness you can soak into the cereal.  My FAVORITE thing to do is peanut butter jar is empty- don’t toss or wash the jar.  Instead make the oats in that jar so you will get peanut butter oats. Read how to below..

PB & J overnight Oats

PB & J Overnight Oats
Serves 1
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Prep Time
5 min
Prep Time
5 min
544 calories
80 g
0 g
18 g
19 g
3 g
391 g
692 g
17 g
0 g
13 g
Nutrition Facts
Serving Size
391g
Servings
1
Amount Per Serving
Calories 544
Calories from Fat 150
% Daily Value *
Total Fat 18g
28%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 7g
Monounsaturated Fat 6g
Cholesterol 0mg
0%
Sodium 692mg
29%
Total Carbohydrates 80g
27%
Dietary Fiber 13g
52%
Sugars 17g
Protein 19g
Vitamin A
0%
Vitamin C
22%
Calcium
9%
Iron
27%
* 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. 1/2 cup organic gluten free oats
  2. 1 cup water
  3. 1 tbsp peanut butter {sugar free, salt free}
  4. .25 tsp sea salt
  5. 1 tbsp ground flax seeds
  6. 1-2 tbsp jam {look for jam that does not have added sugar, or make your own}
  7. 1-2 fresh strawberries
Instructions
  1. In a mason jar or a nearly empty PB jar- add dry oats, sea salt, flax seeds and water.
  2. Shake shake shake.
  3. Close the jar or container and place the oats in the refrigerator for at least two hours (best if you wait 8 hours)
  4. Top with jam, layer it if you want to be fancy, and add nuts and seeds to the top.
  5. Enjoy cold!
beta
calories
544
fat
18g
protein
19g
carbs
80g
more
Sweat and Glow http://sweatandglow.com/

Chia pudding is my favorite snack because it’s super rich in fiber protein and omega-3 fatty acids.  It’s also two ingredients and super simple to make.  WARNING: The texture is weird- it’s gooey and sort of indescribable – but oddly crave-worthy. My favorite chia seeds are called Salba Chia they are higher in protein and omega-3’s compared to regular chia seeds. 

IMG_5513

Coconut Passion Chia Pudding
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216 calories
13 g
0 g
18 g
5 g
11 g
330 g
25 g
2 g
0 g
5 g
Nutrition Facts
Serving Size
330g
Amount Per Serving
Calories 216
Calories from Fat 148
% Daily Value *
Total Fat 18g
27%
Saturated Fat 11g
56%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 25mg
1%
Total Carbohydrates 13g
4%
Dietary Fiber 8g
32%
Sugars 2g
Protein 5g
Vitamin A
5%
Vitamin C
10%
Calcium
13%
Iron
20%
* 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. 2 Tbsp white chia seeds
  2. 1/4 cup full fat coconut milk (I used canned)
  3. 1 cup water
  4. 1 passion fruit
  5. Additional fruit & shredded coconut (optional).
Instructions
  1. Mix water, coconut milk, 1/2 passion fruit seeds and chia seeds together in a bowl. Stir well.
  2. Put in the refrigerator for 12 hours (until chia seeds soak up all of the liquid).
  3. Top with favorite toppings and enjoy.
beta
calories
216
fat
18g
protein
5g
carbs
13g
more
Sweat and Glow http://sweatandglow.com/

Good morning all! 

A lot of the time I have a ton of people (friends, family, strangers) ask me what I eat.  So I decided to document a day worth of my food for you all.   That being said- we are all different, we all have different appetites and eating like me isn’t going to make you automatically drop 15 pounds. If that was the case- I would eat like Gisele every day.  Or maybe Jessica Alba..hmm.

This post is just for fun and to share what I eat & why I eat it. :p

Breakfast: Peanut butter & jelly overnight oats: Mix peanut butter, 1 cup of oatmeal and water in a jar overnight: I normally make this when my peanut butter jar is closed to empty & use that container. Layer with jelly and more oats! I love this because you can make overnight oats in mason jars for the week and have breakfast to go every day! 

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Lunch: A big ass salad- ALWAYS.

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Dinner: I am a very lazy person when it comes to cooking.  Maybe that’s why you don’t see any elaborate recipes on my blog! If I can put together dinner if less than five minutes- I am a happy person. Dinner last night was frozen organic corn with a big heaping of organic butter and avocado toast- using the WHOLE avocado. I’m sick of reading “only eat a 1/4 avocado due to fat content”.  It’s healthy fats and keeps me full! I would rather eat 300 calories with of avocado then tons of crap!

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Share with me what your favorite five minute lazy dinner is!

 

xox.

You guys- an upset stomach is the worst.  No I lied- having people tell you had to HEAL an upset stomach is the worst.  If I am told to chug one more bottle of Kombucha from all of my favorite nutritionist friends (LOVE YOU β™₯) I may cry. 

Rule number 1: Before even reading what soothes an upset stomach below: be mindful of what upsets you’re stomach. My stomach reacts fine to gluten and dairy, but if yours does not- respectfully, to your body, try to avoid those foods.

 Soothe An Upset Stomach

White Rice: White rice is bland, and treats your tummy well.  It soaks up any extra liquid that may be lurking in your digest system without a ton of fiber.  Yes, Fiber is glorious, but with an upset stomach- we want less roughage. 

Apple Cider Vinegar- This one is for all of my college friends after taking way to many shots of tequila. Grab a clean shot glass because you will want to drink this FAST.  Apple Cider Vinegar may alleviate both heart burn and stomach cramping. 

Peppermint: Peppermint has antispasmodic properties which helps sooth our stomach and calms our digestive system.  You can have peppermint in tea form, or get the same effects by chewing on the leaves or smelling some peppermint oil (strangely). 

Ginger: Ginger helps with anything from a stomach ache to motion sickness. Specifically, ginger is really great at helping digest heavy hearty meals.  I keep candied ginger around at my house because it’s so much easier to eat or I brew ginger tea! 

Banana: Bananas are rich in potassium as well as pectin which helps aid in digestion.  Look for barely ripe bananas with a greener tint as these are even easier to digest.

 

Welp. It looks like a lot of advice I have heard from my family & friends is true! But at least we now have the research to back it up! 

A “superfood” in my opinion is a label and a way to increase sales on say goji berries or acai powder.

BUT if I had to pick a superfood not for sales purposes I would name the good old lemon my “superfood”.

This tangy and juicy fruit that tends to garnish our water & decorate our dining room table (it’s a feng shui thing) happens to have a billion and one health benefits. And the least I can do is give you five πŸ™‚ πŸ™‚ πŸ™‚

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1. Lemons aid in digestion: Including both indigestion & constipation. Hello warm water & lemon in the morning! 

2. Promotes healthy skin: Lemon juice can be used topically to help sunburns and helps fade scars. When ingested, lemons can help with a variety of skin problems including acne, eczema and wrinkles thanks to their antioxidant & antiseptic properties. 

3. Lowers blood pressure: Lemons help lower blood pressure due to their potassium content. Pair that with a big mug of tea and you will feel extraaaa relaxed πŸ™‚

4. Balance’s our pH: Lemons, although tart are actually a great alkaline food helping naturally balance our bodies pH. Why does this matter? Because disease states tend to happen when our body is pH is acidic. 

5. Aids in weight loss:  Lemons are rich in pectin fiber, which helps keep us fuller longer, and also helps us digest food.  Start your day off with some lemon water or tea an set a goal to eat well all day.  I swear starting your day in a positive healthy way always makes me make healthier and happier choices.

 

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Happy drinking β™₯

 

Good morning readers β™₯

I woke up early this morning to drink my coffee and to neurotically check my Instagram feed (issues) and found out the spring was in 31 days. WOO. This has been a LONG winter. 

So I thought about pivotal times when we tend to get healthy. New Years, before bikini season, back to school. Normally around the February-March hump I notice less gym-goes and less healthy eating campaigns from brands …maybe this is a good thing and maybe it’s all a marketing ploy.  OR MAYBE we get lazy. Who knows. 

So if you are reading this and you realize you want to put a little spring into your step before Spring arrives join me with these four steps! 

Spring Clean Your Diet Early This Year

1. Start to Sweat: If you want to be in-shape by spring you may as well get “pre-in-shape” right now. I love going to the gym once I am feeling confident that I am looking good and can out run everyone on the treadmill there.  But when i’m not at the point, I want to hide and never go in. So, let’s work out from home! Get your timer ready put on your sports bra and speakers.  Run in place for 30 seconds as hard as you can. Take a 1 minute break.  Repeat this until you feel tired.  This may be 3 times this may be 10.  Whatever amount of times it is, write it down! The next day, you will aim for one more interval. Best cardio EVER.

2. Get Greens Back into Your Routine: You had to do it at some point or another.  Honestly buy one back go baby kale or arugula and two of your favorite vegetables.  That’s it.  That is the base of your salad, it doesn’t need to be fancy or beautiful.  Just give it a good veggie base.  From there see what else is going on in your fridge.  The above salad has some frozen peas I had in my freezer, roasted artichokes from last weeks groceries and grilled asparagus from last nights dinner.  Top it with nuts and seeds and a little olive oil and vinegar. BOOM. Salads do not need to be complicated or planed out.  Give it a whirl. 

3. Kick the Sugar Habit: Valentines day is over.  Stop eating CANDY! Keep fresh fruit in your house at all times to make sure that when you have a sweet tooth you can easily snack on some fruit.  Also, be mindful of what is in your food.  For example, almond milk, yogurt and cereals may all contain a shit-ton of sugar.  I don’t care if it says date sugar, beet sugar, organic sugar. Sugar is sugar is sugar is sugar.  It’s bad for you! Artificial sweetener addict? Stevia user? Try kicking those too as they are training your brain to crave more sweets. 

4. Clear Your Head: Two days ago I got in a car accident.   I also had my dietetic internship application due that night oh and I started my new job the week before. My brain was going a million miles a minute.  This is really weird… but I took a moment and sat in my dark living room by myself, no phone, no TV and I just sat and relaxed for a few minutes.  I focused on my thoughts until they passed and guess what I slept well that night.  Maybe a dark room doesn’t do it for you but take a few minutes to clear your mind in the shower, at yoga somewhere- it helps!

So lovies— It may still be 30-effing degrees but start getting motivated.  You will feel great by spring.

 

xoxx

 

 

Let’s chat about Omega-3 Fatty Acids.  If you have read my blog before you know that I am a huge fan of fatty foods.  If you can take away one thing from reading this post please note that not all fats are equal.  In fact some are synthetically made, some cause heart disease oh and some help promote heart health. Confusing sh*t -huh?

Think this way- when you are reading a label of food don’t look at the fat content, rather look at where the fat is coming from—READ THE INGREDIENTS.  If it doesn’t have an ingredient label and it is a whole plant based food- I would say a great rule of thumb is that it is generally a healthy fat. 

Omega-3 Fatty Acids & Heart Health

So let’s chat omega-3’s…

  • Unlike other fats- our body can not naturally make these fatty acids therefore they are ESSENTIAL in our diet. 
  • These fats fight inflammation, help with the relaxation of our artery walls, and aid in regulating genetic function.
  • They lower blood pressure, prevent heart disease and stroke and they just might help play a role in fighting cancer.

BRING ON THE AVOCADOS. β™₯

Foods that are heart healthy and naturally rich in Omega-3’s include: Avocados, salmon, flax seeds, cage-free grass-fed eggs, walnuts and olives.  If you have an issue fitting in all of these foods in your diet you may want to try the oils.  Avocado oil, olive oil, walnut and flax oil are all great to take as supplements.  Yes- add a tsp a day into your smoothie, salad or eat plain. I take a tsp of flaxseed oil every morning.  Fish oil is also a great supplement but PLEASE be aware of the source.  Some fish oils are poor quality. 

 

Read the label.  And read it again.  You are looking for Omega-3’s otherwise known as ALA, DHA or EPA  We get plenty of omega-6’s in our diet and they can be inflammatory and heart disease causing if taken in a higher ratio to omega-3s. So when you are reading the fat content make sure it is one of the three main essential omega-3’s.

 

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Have any questions?? Comment below! Xo.

 

Well it’s officially freezing. The cold weather is extra hard for me to deal with but what’s even worse are these super short days. I find myself getting less than 30 minutes of sunlight a day- if I am lucky! Although I do not suffer for seasonal depression- I can 100% notice a change of energy and my mood once the winter months hit.

Fortunately I can control my diet. Here are some foods that help with anxiety and depression.

Foods that reduce stress and anxiety

β™₯ Oats: Perfect, just in time for winter- right? Oats have been proven to improve the nervous system when eaten daily. The fiber and protein content in oats helps stabilize blood sugar and energy levels.  So start your morning off with a big ol’ bowl of oats!

β™₯ Salmon: Salmon is rich in omega-3 fatty acids as well as B vitamins. The omega-3’s help reduce inflammation in your brain and the B vitamins help produce serotonin (the good-mood chemical). Oh- and salmon contains some vitamin D- a vitamin we can get very deficient in during the winter time which is also an inflammation reducer! Bring on the lox πŸ™‚

β™₯ Ginger: MY FAVORITE!  Ginger is a great stress reducer due to it’s vitamin B6 content. It also contains chemicals that protect the brain from unhealthy blood sugar levels. So add some ginger into your smoothie or into your tea with lemon for a perfect brain boost! 

β™₯ Brazil Nuts:  You know those random nuts you may find in a bag of trail mix..  Don’t take them for granted!  Brazil nuts are rich in selenium and zinc. Like very rich in selenium in fact one nut gives you over 100% of your daily need.  Zinc  boost immunity, energy levels and libido.  Selenium helps prevent anxiety and depression oh and is also great for preventing acne.  Throw a few brazil nuts into your next smoothie! Honestly you only need one a day! 

β™₯ Sweet Potatoes:  Good thing they’re in season too! Sweet potatoes are rich in fiber which help control blood sugar.  Also, they are rich in magnesium which aids in relaxation. Sweet potatoes are rich in vitamin C – which helps reduce the stress hormone cortisol. Honestly, sweet potatoes are as simple as poking some holes into and and microwaving it for a few minutes.  Add some cinnamon for an extra boost of blood sugar lowering effects! 

β™₯ Avocados: Ahh my favorite! Rich in anti-inflammatory omega-3’s this fruit is also packed with 25 different key nutrients including folic acid, pantothenic acid and vitamin K all of which have been proven to reduce stress levels. 

β™₯ Mushrooms: Mushrooms are also rich in anxiety preventing selenium.  Mushrooms also contain a natural source in insulin which helps balance blood sugar and with balanced blood sugar we all act a little less sane. Mushrooms contain niacin which promotes nervous system health.

Try to aim for 30 minutes of exercise a few times a week and really focus on doing something that you love.  Winter is tough, depression and anxiety is the worst. Love your body and take care of it and your body will love you back.

xo.

Happy almost New Year! Have you guys started considering New Year resolutions yet? I have ten million. Become a dietitian, save money, blog more, try kick boxing, save more money, become more conscious of sodium, spend more time on myself. Should I continue?

In all seriousness, I have never followed resolutions because I strive every day to be my best self whether that is to eat well or work hard– I try. But, I respect and understand resolutions.  I see the importance.  A huge tip that I can give you as you decide on your resolution is to make it achievable AKA realistic and detailed.  Loosing 20 pounds is a horrible resolution- sorry. Instead think of ways that you can start working towards a healthier body.  And why do you want to have a better body, is it to look better, for health purposes? Set your priorities straight.

A great specific resolution is to cut back on sodium and sodium-packed process foods.  Sodium causes bloating, weight gain and water retention.  And most process foods contain way way too much.  Cooking from scratch often helps with sodium control, but we still keep table salt around- and pour it on our dishes (even home cooked ones) to increase flavor. 

Now What? Herbs and spices are a great way to reduce sodium as they are packed with flavors.  But sometimes you just need some good ol’ fashioned salt.  So I tried this awesome brand called Salt for Life which is a table salt alternative that is 75% lower in sodium compared to regular table salt. 

Salt for Life is a sea salt + potassium blend and I swear you won’t even miss regular salt. Plus you get an extra boost of potassium in this (hello electrolytes!) FYI: if you are a gatorade drinker- stop it, it’s junk! Mix water with lemon and lime juice with Salt for Life and a little honey. boom.

Okay so let’s talk about these cookies! I am obsessed with this salt for table salt so I decided to take it one step further and see how it works with baking.  I love salted caramels but god knows how much sodium is in that! So I tried these “Low Sodium Salted Chocolate Chip Cookies”

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Low Sodium Salted Caramel Chocolate Chip Cookies
Serves 20
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Prep Time
5 min
Cook Time
30 min
Prep Time
5 min
Cook Time
30 min
189 calories
23 g
32 g
10 g
3 g
6 g
43 g
225 g
13 g
0 g
4 g
Nutrition Facts
Serving Size
43g
Servings
20
Amount Per Serving
Calories 189
Calories from Fat 88
% Daily Value *
Total Fat 10g
15%
Saturated Fat 6g
29%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 32mg
11%
Sodium 225mg
9%
Total Carbohydrates 23g
8%
Dietary Fiber 1g
5%
Sugars 13g
Protein 3g
Vitamin A
4%
Vitamin C
0%
Calcium
2%
Iron
6%
* 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. 1.5 cups gluten free or all purpose flour
  2. .5 tsp baking soda
  3. 1.5 tsp Salt for Life table salt
  4. .75 cups grade B maple syrup
  5. .5 cup organic unsalted butter or ghee
  6. 3 tbsp white sugar
  7. 2 eggs
  8. 1 tsp vanilla extract
  9. 1 cup dark chocolate chips
  10. 6 unwrapped Werther's soft caramels (because I cheat sometimes)
Instructions
  1. Preheat oven to 350 degrees F
  2. Whisk flour, baking soda, and salt together in a bowl.
  3. Beat maple syrup, warmed butter, and white sugar together in a bowl using an electric mixer until creamy.
  4. Beat eggs, 1 at a time, into butter mixture until blended; beat in vanilla extract. Stir flour mixture into butter mixture until dough is just combined; fold in chocolate chips.
  5. Divide dough into twenty 2 tablespoon-size balls; arrange on a baking sheet. Press 1/4 caramel piece into each dough ball
  6. Bake in the preheated oven until edges are golden brown, 13 to 15 minutes. Transfer cookies to a wire rack to cool.
beta
calories
189
fat
10g
protein
3g
carbs
23g
more
Sweat and Glow http://sweatandglow.com/
Enjoy and Happy New Year!!!

Hello my beautiful readers! It’s been a couple weeks since i’ve posted because I have been super busy and well very stressed. Working full time + applying to become a dietitian + trying to start my own brand equals a ton of energy- BUT I love it.   And luckily for me, I went on the most beautiful vacation this week- to San Juan.  We stayed at the Ritz Carlton there and it was a very relaxing stay.  

SO LET’S CHAT HEALTH.

Yoga in San Juan

First of all- it’s extremely important to work out on vacation.  I am not talking about slaving at the gym- but get out and explore! Go hiking, do yoga, go on longgg walks.  It’s normal to eat more and differently when you are away- so making sure you are going to move your butt really helps. Rainy day?  Try some yoga apps or in-door work outs like the Tone It Up girls- there stuff is the SH*T ! 

Healthy on Vacation

Secondly- EAT, DRINK, EATTTT your vegetables! At every meal.  Being irregular and bloated on vacation is the WORST.  Vacation should not mean sit on your ass and eat steak and lobster all day.  It’s important to really eat a ton of fresh fruit and vegetables.  You can thank me for this one later but my number one tip for dining out on vacation is order an appetizer and a salad. You do not need to eat huge meals and honestly, appetizers always taste much better.  Skip dense carb-loaded foods and really eat what is fresh to that country/origin.

 

Healthy on Vacation

Lastly get in a lot of relaxation time.  It’s sometimes hard because we want to cram everything in a small period of time but it’s so important to relax.  Make a spa appointment, do some meditation or simply sleep in.  It will make the vacation more enjoyable and your mental health!

 

What are your favorite ways to stay healthy on vay-cay?