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? 

Let’s chat fat! First of all, let me start of by saying fats do not make you FAT.  Like all food- you need to pay attention to the quality of the ingredient.  Still, it’s confusing, because we have been told for years that butter is bad for us- after all it is a saturated fat that has been associated with heart disease. But like all things in the health industry we can not jump to conclusions.  In fact, when the “low fat” craze came out about 20 years ago people started eating more sugar, and diabetes and heart disease rates ended up increasing…HMMM…

Fats contain 9 calories per gram keeping us fuller longer. The right kind of fats also contain a lot of anti-inflammatory properties, heart healthy benefits and help us absorb vitamins better.  So I personally would rather have a high fat breakfast which keeps me full until lunch instead of a carbohydrate overload where you feel full one hour later.  But, like calories, not all fats are created equal.  Not all fats have the above health benefits. 

Fats I love: butter, GHEE, olive oil and coconut oil.  I know walnut oil and avocado oils have tons of heart healthy omega 3’s in them- but honestly, I stick with just the mentioned four in my kitchen.  Also included in this category are all foods that naturally contain fats, walnuts, fish, avocados eggs and so on–all high quality, not factory made! 

Stay away from these fats: Soybean oil, vegetable oil, hydrogenated oils, margarine — these fats are inflammatory, they build up plaque in our arteries and this is because of there chemical bonds- they are either trans-fats or poly-unsaturaed fats.  We want monounsaturated fats! 

Disclaimer: I am not saying to go eat a stick of butter every day and you will get skinny.  All I am saying is GOOD-QUALITY fats in moderation are NOT making us fat.

SOOO Let’s Chat GHEE! 

 Ghee: A Healthy Fat

Ghee is clarified butter.  I always choose high quality ingredients (get the hint yet?) so I buy organic- Organic Valley happens to be my favorite- plus this is coming from grass fed cows! Ghee is made by boiling butter and separating the butter-fat + leaving it behind and storing the proteins and milk solids.  

  • Studies have shown that ghee can actually protect against heart disease, plus you can use it at high temperature cooking so you don’t have to worry about carcinogens. 
  • Ghee is a short-chain fatty acid and is good on your digestive tract- and this can reduce inflammation in your digestive tract.
  • Ghee has a little vitamin A- hello antioxidants! 

Check out this really cute campaign Organic Valley Put out about spreading the love of butter #ButterSeason  

Want some more β™₯ -healthy recipes! Check out these yummy ways to incorporate fats (in moderation) into your life here!

Share you favorite recipes below in the comment section! 

Xo.

I love vegetables. Shocking.  But I get it, I’m not always in the mood to eat a salad at every meal or chug a green juice every morning.  Yet still, I try to make my plates veggie centric- regardless.  If you have little ones or are a finicky eater yourself, I realize this may not be easy.

Lets break this down into two categories: 

With these tips, you will be eating vegetables regardless #NoExcuses. P.S: Scroll on down and enter a yummy-giveaway! 

1.” I am not in the mood for veggies, I would rather eat pizza”

Happens to the best of us, often.  So my best advice here is eat pizza but eat it with veggies..and so on.  I have pasta a few nights a week and NO I do not want a salad with my pasta. Instead I will grill up some veggies and toss it in with the pasta.  Not only does this cut the carbs, but it also keeps you full longer!  Not doing it for you? How about a smoothie.  Honestly, throwing a handful of kale into a smoothie is the best idea EVER because kale basically has no taste.  Skip the sweeteners, add in some dairy (or dairy alternative) a banana, some kale and a NATURAL protein source like hemp or chia seeds.  This makes such a balanced meal plus you get a butt load of veggies into this.  Be adventurous, add some brussels, in argulua – whatever veggies you picked up at the market that week- I promise, you will barely taste it. 

 

Gluten Free, Vegan Pasta Dinner

 

Green Monster Hemp Smoothie

2. “I HATE VEGETABLES”

Okay for all of you veggie haters–I don’t judge. We need to REALLLLY hide these veggies from you! Blend individual veggies in water (think carrots, spinach, broccoli stems, cauliflower, peas, squash) and throw them into ice cube trays. This should be a really thick consistency.  Freeze these overnight and store for up to a month. Next time you’re cooking whatever it is (soups, mac and cheese, pasta etc) I want you to pop out on of those ice cubes and throw it in your dish.  Feeling a little confused? Here are some examples..

For cheesy dishes like casseroles and mac and cheese- think squash and cauliflower 

For soups and stews- pop out the green ice cubes.

For cookies and cakes, add some carrot pureed iced cubes.

If you guys want some more information about this I am happy to do HOW-TO post, so let me know in the comments!

 

Now For the GIVEAWAY!! Head on over my Instagram page and enter to win a case of BANZA pasta.  It’s the pasta pictured above.  This pasta is made with chickpeas which makes it a gluten free pasta alternative, also naturally high in protein, vegan and GMO free.  You will LOVE IT! 

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Cheers to all of you veggie LOVERS & haters. xo

 

Fact. Eating healthy can be VERY expensive.  And i’m not talking about buying 12$ cold press juices- I am talking about buying quality foods- which end up being costly.  After years of the struggle “how can I eat healthy and not spend a ton” I have finally came up with this number one tip!. 

 

Try one, try all.  And comment below to let me know what your favorite trick is!

Meal Prep

Meal Prep: Salads

I can not tell you the amount of times where I come home from work and am starving / don’t want to cook an elaborate dinner- so I buy sushi, or a 15$ salad etc.  Cooking every meal is exhausting, i’m with you.  But I knew to be healthy, I can’t eat a microwavable meal every night and I certainly can’t spend 30+ dollars a day on food (Yes, this was happening-don’t judge, I live in an expensive city).  So I finally started prepping my meals.  That way when I got home from work, it took 5-10 minutes to heat up food and put together meals.  

What to do for meal prep:

  • Chop & cook a butt-load of veggies: like picture below
  • Hard boil some eggs for an easy breakfast!
  • Prepackage salads
  • Cook your grains ahead of time (pasta, quinoa, rice etc.)
  • Pre-make smoothie packs (in a plastic bag throw in a 1/2 banana, fruits and kale – freeze).
  • Make your own dressings and sauces and store in a container!
  • Cut up some fresh fruit and keep it handy to pick at when you need a snack
  • Precook (some) proteins: If you know you will be eating them in the next day or two- cook up chicken, fish tofu etc

Meal Prep: Root Vegetables

Share your favorite meal prep trick that works for you below!

XO.

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Let’s talk fiber:  Fiber aids in digestion with tons of health benefits.  Fiber helps us maintain a healthy weight, regulate blood sugar, lowers cholesterol, prevents certain cancers like colon cancer and way way more!  This is why I am a huge fan of the WHOLE fruit vs fruit juice – because fruit contains natural (and healthy) sugars but we need the fiber with the fruit to reap maximum benefits. Are you getting enough fiber?? If you are not eating enough whole foods- chances are no.  Fiber can be found in whole grains, fruits and vegetables.  You may notice you need more fiber if you are starting to feel constipated, tired, and see unexplained weight gain. FYI: fiber keeps us full!

Do any of these symptoms ring a bell? Don’t go running to the Fiber One bars or Metamucil (sorry doc- I do not agree with these recommendations!!!)  Aim to get your fiber in naturally oh and drink LOTS of water to help with the process of digestion.  So whole foods like fruits, vegetables and whole grains are great sources- but what if you need more.  You know on those days when you travel, or after a day of just eating junk! Get you digestive system back on track with TigerNuts?

What the Nut? Okay so first of all- TigerNuts are NOT nuts.  They are actually small root vegetables and are PACKED with fiber. 10 grams of fiber per serving-packed!  Also, tiger nuts contain iron, potassium and vitamins! So if I am traveling or need an extra boost of fiber- I am sure to throw a handful of these guys in a plastic bag!  Even better- when I wake up in the morning and am not feeling regular (Sorry-TMI alert) I make myself a TigerNut smoothie!  Oh and did I mention these little guys are gluten free- NUT FREE- raw and vegan! 

You can purchase Organic Gemini TigerNuts at Whole Foods Market or just order them online – I promise you will never need that processed Metamucil junk ever again! 

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TigerNut Smoothie Bowl
Serves 1
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266 calories
49 g
0 g
9 g
3 g
8 g
445 g
92 g
28 g
0 g
0 g
Nutrition Facts
Serving Size
445g
Servings
1
Amount Per Serving
Calories 266
Calories from Fat 73
% Daily Value *
Total Fat 9g
13%
Saturated Fat 8g
38%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 92mg
4%
Total Carbohydrates 49g
16%
Dietary Fiber 10g
39%
Sugars 28g
Protein 3g
Vitamin A
2%
Vitamin C
44%
Calcium
3%
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 whole banana
  2. 1 cup Ice
  3. 1 ounce TigerNuts
  4. 1 ounce raw shredded coconuts
  5. 1/2 cup Raspberries
Instructions
  1. Blend all of the ingredients together and serve in a bowl. Top with sliced bananas, coconut, and raspberries
beta
calories
266
fat
9g
protein
3g
carbs
49g
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Sweat and Glow http://sweatandglow.com/

I don’t bake.  I sometimes feel like I can’t even get pre made cookie dough to bake correctly.  But then a brand called Coconut Secret  mailed me some coconut flour so I needed to experiment. I had this beautiful delicata squash in my pantry- so I googled how to make a delicata squash cake.  I was VERY disappointed when I found basically nothing on the web- because as I said- I need DESPERATE help when it comes to baking.  So I tried this one -and I am SO proud of myself with how it turned out that I absolutely had to blog about it!

SERIOUSLY THOUGH— I NEVER BAKE! So guys- this is impressive (especially for all of you non-bakers)  

Oh…and did I mention- it’s HEALTHY! 

Delicata Squash Cake

Super simple and clean ingredients.  Yes I use real organic butter because well- I will always be a butter supported. P.S I am going to write a post in two weeks about butter, ghee, oils and everything you need to know about fats-because there is a lot of conflicting opinions out there- and I have mine β™₯

Delicata Squash Cake

Checkkk out the recipe below: 

Read More →

I love Halloween, I love halloween parties, I shamelessly love putting on my thing-highs and a sexy little outfit ( insert: “I’m a mouse-duh”)  ;).  Why is it that on the day when we are supposed to put on our tiniest outfit, we also attend parties filled with candy, and beer, and carbohydrate-sugar overloaded punch.  HELLO bloat central.  Especially not in my tiny tiny outfit! So this year, I decided to experiment with some healthy drinks for a Halloween party.

So now we can drink, wear our tiny outfits and look FABULOUS too!

Healthy Halloween Ideas

Let me start off with my favorite Activated Charcoal drink- click the link for benefits and some info! This drink is super lemony- and goes perfect for a little prosecco!

Healthy Halloween

Next, Blend carrots with ginger and aged tequila- this makes the perfect spicy- sweet drink!  I topped some of them with shredded coconuts- because i’m a little bit of a geek- and thought it looked like spider webs!

p.s: Candy should only be for decor, like this πŸ™‚ πŸ™‚

Halloween Decor

Happy Halloween!  Share your favorite Halloween health tips in the comment section below.

x.

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True story: I am OBSESSED with avocados.  I have always been naturally thin- never calorie counting, and I remember when when my friends from college who were naturally calorie- obsessed would literally shun avocados because they were high in calories.  This sadly made me feel guilty for eating a full avocado at a time because I didn’t want to eat 400 calories and a ton of fat.  WELL I grew-up and stop listening to what other people said: especially when it came to nutrition and diets.  So I am back at it- supporting the avocado and all of it’s glorious fats.   You know why?  Because it’s fricken delicious, packed with satisfying calories and is OH SO filling.  So to all of you avocado haters- I really hope this post helps πŸ™‚ πŸ™‚

Why do I love avocados?

Well aside from the above, they are also super versatile.  I normally eat them plain with a little sea salt and pepper, but you can also use them in place of mayo on sandwiches and chicken salads, in desserts, smoothies and more!  The options are endless.  So I asked my fellow bloggers to do a little recipe round up! Make sure to check out there links because all of there recipes look so delish!  I made the below smoothie this week and it’s one of my favorites.  It’s packed with heart healthy fats, fiber, loaded in vitamins and kept me full for hours.

{{Avocado, Spinach, Banana & Hemp smoothie}} : This smoothie is packed with vitamin K, potassium, folate, iron, omega 3’s and protein!

β™₯ Serves 2:

  • a handful of ice
  • 1 whole avocado
  • 1 cup of spinach
  • 1  banana.
  • Top with help hearts and chia seeds (about 1 tbsp)

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Here are some awesome avocado recipes from other bloggers!

β™₯ Sweat and Glow: Avocado Jicama Toast 

β™₯ Confessions of an over-worked mom: Easy Guacamole Recipe 

β™₯ HollyBee Tells: Avocado Tomato Salsa 

β™₯ Lauren Caris Cooks:  Avocado and Poached Egg Brunch Toast 

β™₯ The Women Talk: Delicious Avocado & Blueberry Muffins 

β™₯ Food Pleasure and Health: Grilled Corn, Tomato and Avocado in Bread Cups 

β™₯ Domesticating Mom: Supa- Chunk Gazpacho

β™₯ Your Healthy Year – Creamy Avocado Dip 

β™₯ The Domesticated Wild Child: Crispy Avocado Fries

β™₯ Spools and Spoons: Avocado Alfredo 

Share a link to your avocado recipe in the comment section- I would love to check it out!

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When I think diet foods especially fad diet foods I think grapefruits.  You know- magazines telling you to eat 1/2 a grapefruit before every meal and you can lose three pounds that month.  Well if you are new to my blog – let me introduce myself and tell you one thing about me: I HATE DIETS. I hate diet foods anything associated with diets.

Okay so now that my rant is over- let me tell you do that I do love grapefruits not because of any of there weight los claims but because of their delicious flavor and health benefits:

β™₯ They are packed in vitamin C! – Which means they protect our immune system, and have a lot of antioxidant (anti-cancer) properties

β™₯ Have anti inflammatory- benefits

β™₯ Protect against kidney stones

β™₯ Reduce stress and anxiety…YES PLEASE!  The smell of grapefruit induces an immunosuppression response which produces calm behavior

 

So I bought some grapefruits in this weeks grocery-hall and decided I wanted to do something different with it! I got inspired through Instagram and broiled a grapefruit. Super easy, cut it in half, cut the buttons off so the grapefruit lays flat and place it on a baking sheet.  I am not a huge fan of adding sugar to things (but you can!) I added a tsp of cinnamon and broiled the grapefruit for 5 minutes.  I finished it off with a dollop of coconut cream! That’s it!  Absolutely delicious! 

Have you ever broiled fruit before?

 

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I am a huge supporter of snacking.  I think it’s really important to listen to your body and eat when you’re hungry- even if that means between meals.  The only issue with snacking is when we think of snacks we think of “junk”. Chips, cookies etc.  To me, junk food is considered a treat, not for snacking.

Some healthy snacks that I eat late at night include:

β™₯ Fruit and peanut butter

β™₯ Corn chips (unprocessed) and salsa

β™₯ Half an avocado with sea salt

β™₯ Popcorn!

Popcorn is my absolute favorite.  Did you know popcorn is a WHOLE GRAIN and has protein and a butt-load of fiber! Sometimes at night I guiltily want to mindlessly eat- so getting a huge bowl of popcorn is perfect.  I always buy air popped popcorn- never microwavable, because there a ton of chemicals in the lining of the bags (google it!!). Trader Joes and the LesserEvil brand are two of my favorite popcorn brands because of the high quality ingredients.  First of all they are both GMO free- and that is really important for corn products considering 80% of corn in the USA is made with GMOs.  Secondly, they have two other ingredients sea salt and hiolive oil or coconut oil.  SUPER healthy.

The best part about buying plain popcorn is that you get to dress it yourself and CONTROL the ingredients.  I have talked about the health benefits of turmeric before.  One of my favorite flavor popcorns that I make is literally two ingredients.  Throw a couple cups of turmeric in a bag with a tbsp of organic ground turmeric- shake it up, pour in a bowl and enjoy! Bonus* Add some chopped cilantro on it if you’re entertaining and want to look fancy πŸ™‚

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When I have a sweet tooth you I like to make cocoa popcorn (as pictured above). Same idea- throw some raw cocoa powder in a bag with plain popcorn, shake it up and pour into a bowl.  I added goji berries to this one for an extra boost of antioxidants.

Share you flavored popcorn ideas below!! I am always looking for inspiration to try new flavors.

xo.