Chef Katie's Butternut Squash And Leek Soup

When the temperature drops and it begins to get darker earlier, our bodies start to crave warm comfort food. It makes sense then that a hearty soup is such a satisfying meal in the fall, as it soothes both the body and the mind. With fall comes a bounty of produce, like butternut squash, that make the perfect soup ingredients.

Why I Love This:

Butternut squash is a virtual storehouse of nutrients. Unlike summer squash (zucchini, crooknecks, pattypans), winter squash has had a lot more time to develop and pump itself full of vitamins and minerals throughout its lengthy life on the stem. We’re talking oodles more vitamin A (in the form of beta-carotene), vitamin C, manganese, potassium, and even some extra dietary fiber thrown in.

Ingredients:

• 2 tbsp olive oil

• 1 cup leeks, chopped (wash carefully)

• 1 carrot, diced

• 1 celery stalk, diced

• 1 small clove garlic, minced

• 1 butternut squash, peeled and cut into cubes (frozen cubes works well here)

• 32 oz vegetable stock

• 1 tsp garlic powder

• 1 tsp salt

• 1/4 tsp pepper

• 1 tsp dried dill

• microgreens, goat cheese, or pumpkin seeds to garnish

In a saucepan, heat the oil over medium heat. Add the leeks to the saucepan and saute for 6-7 minutes. Add the carrots and celery and saute for 8-10 additional minutes until soft. Add the garlic and saute for another minute or so being careful not to burn the garlic.   Add the butternut squash, stock, garlic powder, salt, pepper and the dried dill. Cover and simmer for 30 minutes. Remove from the heat and allow to slightly cool. Puree all the soup ingredients in a blender. Serve and top with the microgreens, goat cheese or pumpkin seeds,

Purple Cabbage Slaw

Let’s talk about this slaw. It’s proof that sometimes, the most humble of ingredients can make for the best recipes. Take cabbage, with all of its potent antioxidants, and toss it with carrots and a simple dressing. Add some freshly toasted seeds to the mix and you have a colorful coleslaw that’s bursting with flavors and amazing health benefits.

Ingredients:

• 1 Purple Cabbage (thinly sliced)

• 2 Carrots (grated)

• 3 tbsps Sesame Oil

• 3 tbsps Rice Vinegar

• 1 Garlic (clove, minced)

• 1/4 cup pomegranate seeds

• 1/4 cup Sesame Seeds (toasted).  Pepitas also work well.

• Sea Salt & Black Pepper (to taste)

In a large bowl, combine the cabbage, carrots, sesame oil, rice vinegar, garlic, sesame seeds, pomegranate seeds, salt and pepper. Mix well. Enjoy!

How To Improve Your Gut Health

Hippocrates said, “All disease begins in the gut.”

And while this may sound like an over simplification, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we're not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We're talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this. Our gut is the portal to the outside world. It's here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body. We're just learning the connections between our gut and other areas of our body, like our brain (have you heard of "the gut-brain axis"). Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health.

So, let's talk about the roles that our gut and our gut microbes play in our overall health. Then I'll give you tips to improve your gut health naturally.

Our gut’s role in our overall health

Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out.

This seemingly simple role is super-complex! And it can break down in so many places.

For one thing, our guts can "leak." Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it's not supposed to. And when your gut wall gets irritated, it can "leak." When this happens, you get inflammation, which is a starting point for many diseases that don't seem linked to the gut but have a sneaky connection there.

FUN FACT: About 70% of our immune system lives in and around our gut.

A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.

The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.

So, keeping your gut microbes happy is the second pillar of gut health!

How to improve gut health

There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.

You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, liver, and fish.

The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet.

Whole foods are full of gut-friendly fiber. Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. Fiber plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fiber? Fruits, vegetables, nuts, seeds, and even cacao.

And don’t forget the uber-important lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.

Conclusion

The function of your gut is key to your overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.

The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, probiotics, and fiber. And eliminating common gut irritants like added sugar, processed foods, and alcohol.

Recipe (Probiotic-rich): Fermented Carrots

For best results you will need Fermenting Jars  or "fermenting weights", to keep the carrots submerged in the brine.

Serves 12

• 1 L warm water
• 4 tsp salt
• 4 carrots, medium, peeled, sliced
• 1 clove garlic, smashed (optional)
   

Instructions:

Make a brine by dissolving the salt in water.

Place carrots into a clean canning jar, packing them in tight. Make sure to leave about 1 inch of head space at the top.

Fill the jar with brine, making sure to cover the carrots completely. Weigh the carrots down to make sure they don't float (you can order fermenting jars on the link above, or use a "fermenting weight")

Close the jar and let it sit at room temperature for 1-4 days. The longer it sits, the more the flavor will develop. Feel free to open and taste.

Serve & enjoy as a side dish or snack

References:

https://authoritynutrition.com/does-all-disease-begin-in-the-gut/

http://www.precisionnutrition.com/all-about-nutrition-gut-health

http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them

Core Workout For Home

When life gets busy, it can be challenging to find time for exercise. I get it.....Driving to the gym, working out for an hour and driving back home just isn’t always possible. But instead of skipping exercise altogether, take 10 minutes out of your day to do an effective workout that will help you feel your best and stay strong even on your busiest days.

If you want a lean and strong midsection, spend those 10 minutes targeting your core with this workout that strengthens your abs from every angle. It requires zero equipment so you can do this at home, at the gym or in your hotel room while you’re on vacation!

• The Basic Abdominal Crunch
• Russian Twist *
• Toe Touch
• Forearm Plank Pose
• Cat Cow
• Bridge To Plank *
• Quad Superman
• Superman
• Low Back Extension *

This routine is simple and effective for strengthening the core and improving low back health.   AND.....It can be accomplished in just 10 minutes! 

Note:  Advanced exercises are marked with an (*)....So work up to those if you are a beginner!

Beginners start with 1 set of 10-20 reps of each exercise.  More advanced exercisers do the entire routine 2-3 times.

Click here for your Core Workout For Home, includes instructions, tips and video. 

3 Ingredient Banana Pancakes

Ingredients:

• 2 Banana (ripe)

• 4 Egg

• 1/4 Cup Almond Flour

• 1 tbsp Coconut Oil (for cooking)

Directions:

In a bowl, mash the bananas very well until quite smooth. Add the eggs and beat gently.  Mix in the almond meal.

Heat coconut oil in a skillet over medium heat. Add 1/4 cup of the batter at a time to form pancakes, cooking for about 1-2 minutes per side.

Serve with a sprinkle of cinnamon or a drizzle of maple syrup if desired.

Food And Your Mood

No question that what you eat can affect how you feel, right?

Mental health and brain health are complex. So are the foods we eat, and the ways our bodies interact with those foods.  While we don't know the exact mechanisms how food and nutrition help, we know a few ways food impacts our moods.

First, what we eat becomes the raw materials for our neurotransmitters. “Neurotransmitters” are biochemical messengers that allow our nerve cells to communicate (the major ones that regulate mood are serotonin, dopamine, gaba and norepinephrine). They are important not just for thinking and memory, but also for mental health.

Second, what we eat affects our blood sugar. And having unstable blood sugar levels can contribute to mood swings.

Mood-boosting foods

Some nutrient deficiencies look like mental health problems; this includes deficiencies in B-vitamins, vitamin D, and the minerals selenium, magnesium, and zinc. So, getting enough vitamins, minerals, and antioxidants are key. These nutrients not only reduce inflammation but also fuel the biochemical reactions in our bodies. Including those that create neurotransmitters. So make sure you're eating a variety of nutrient-dense whole foods, especially fresh fruits and vegetables. In fact, studies show that people who eat the most fruits and vegetables are the happiest.

First: Pay special attention to vitamin D (the sunshine vitamin), as it’s not naturally occurring in very many foods. Selenium is an essential mineral found in Brazil nuts, walnuts, cod, and poultry. In fact, 2 brazil nuts provide more than your recommended daily dose of selenium.  Try to add some of those to your weekly diet.

Second: Make sure you get enough protein. Protein is your body's main supply of amino acids. Amino acids are very important for mood issues because they are the building blocks of neurotransmitters. Protein also helps to regulate blood sugar. I recommend eating protein with every meal.  (organic choices of animal protein and plant protein)

Third: Complex carbohydrates like sweet potato, quinoa, and whole grains are great too. They allow better absorption of key amino acids like tryptophan. Tryptophan is used by your body to make serotonin (your “happy hormone”) and melatonin (your “sleepy” hormone).

Fourth: Fish and other sources of omega-3 fatty acids (nuts, seeds, and algae) are also mood-boosting. Omega-3s are definitely “brain food” and may help to ease some symptoms.

INTERESTING FACT: One study showed that giving one multi-vitamin and one omega-3  fish oil tablet per day to prison inmates reduced the incidence of violent behavior by 50%.

Last: But not least, make sure you’re hydrated. Even mild dehydration can cause mood issues as well.

Mood-busting foods

You won’t be surprised to hear me say sugar and processed foods are mood-busters, right? One study suggests that eating a diet high in sugar and processed foods can increase your chances of becoming depressed by as much as 60 percent!

But, have you ever noticed that some of these mood busters can make you feel better temporarily?

Food companies study how to maximize the "pleasure" centers with the perfect amount of sugar, salt, and fat. Not to mention the color, texture, and taste can light up our taste buds and make us feel good…....Temporarily.

A few other things to avoid if you are experiencing low moods:

●      Alcohol (nervous system depressant)

●      Caffeine (may worsen anxious feelings and ability to sleep)

●      Sugar (worth mentioning again.......messes with your blood sugar and can worsen inflammation).

Conclusion

Can a good diet replace medicine or therapy? Not for everyone. But people at risk for depression should pay attention to the food they eat. It really doesn’t matter if you need an antidepressant or not. A healthy diet may work even when other treatments fail. And at the very least, it can serve as a supplemental treatment—one with no bad side effects, unlike antidepressants—that also has a giant upside.

Bad moods can lead to bad eating habits; and, bad eating habits can lead to bad moods. It can be a vicious cycle. If you need a mood boost, stick to nutrient-dense whole foods. Things like fresh fruit and vegetables (especially leafy greens), nuts and seeds, green tea, eggs, fish, organic poultry and grass-fed beef.  Take a break from the common mood-busting foods like processed foods, alcohol, caffeine, and sugar.

References:

http://www.precisionnutrition.com/food-and-mood

http://www.precisionnutrition.com/how-to-fight-depression-naturally-with-nutrition

https://nutritionfacts.org/video/foods-increase-happiness/

Recipe:  Mood Boosting Fig and Ricotta Toast

Ingredients for 1 serving

1. 1 slice crusty whole-grain bread

2. 2 tbls ricotta cheese

3. 1 fresh fig

4. 1 teaspoon sliced almonds, toasted

5. 1 teaspoon honey

6. Pinch of sea salt

Toast bread. Top with ricotta cheese, figs and almonds. Drizzle with honey and sprinkle with sea salt.

Tzatziki With Cucumber Slices

Homemade tzatziki sauce is a simple cucumber and greek yogurt sauce that is so simple to make. Serve this refreshing sauce as a dip with veggie crudite, or pair it with any grilled meat for a mediterranean inspired meal.

Tzatziki with Cucumber Slices

Ingredients

• 1 Cucumber (divided)
• 1 cup Plain Greek Yogurt
• 1 Garlic (clove, minced)
• 1/2 Lemon (juiced)
• 2 tbsps extra virgin olive oil
• 2 tbsps Mint Leaves (fresh, finely chopped)
• 1/2 tsp Sea Salt

Directions:

Peel and cut the cucumber in half and set half aside for slicing later

Take 1/2 of the cucumber and cut in half. Scoop out the seeds and discard. Grate the remaining cucumber then squeeze out as much liquid as possible.

Drain the grated cucumber, then squeeze the cucumber in a cheese cloth (or a strong paper towel) to remove the rest of the liquid.

Stir together  yogurt, garlic, lemon juice, mint and sea salt until thoroughly combined. Add the drained grated cucumber, and refrigerate until ready to use.

Slice the remaining cucumber into slices and serve with tzatziki. Enjoy!

Pina Colada "Nice" Cream

Sweet and creamy, 5 ingredients, dairy-free, NO ice cream maker required, less than 5 minutes to make.......What's not to like?

Pina Colada "Nice" Cream

Servings: 2

Ingredients:

• 1 Banana (sliced and frozen)
• 1 cup Pineapple (cut into chunks, frozen)
• 1/4 cup Organic Coconut Milk
• 2 Tbls Rum (Optional)
• 2 Tbls Shredded Coconut

Directions:

Add all ingredients to food processor and blend. Occasionally scrape down the sides and continue to blend until smooth (approximately 3 minutes).

Scoop into a bowl and enjoy immediately as soft serve or for firmer ice cream, place in an airtight, freezer-safe container and freeze for at least 1 hour before scooping.

Add a splash of rum to make it boozy.  Sprinkle with additional shredded coconut to make it pretty.

Keto Diet 101

So what exactly is the Keto Diet?

The ketogenic diet is like Atkins but amplified. Instead of just low-carb, it’s “almost no carb” and lots of fat. It’s been around for a long time but has recently gotten a lot of attention.

A ketogenic diet has been shown to help some people lose weight (yes, even with the high fat).  It can also help improve certain health conditions, like epilepsy in children.

Read on for some of the lowdown on how it reprograms your metabolism (for “ketosis”), and whether or not it’s something for you to consider.

What is “ketosis?”

Carbs (sugars & starches) are the preferred fuel for your brain and muscles. They will use carbs first, whenever they’re available.

This is why maintaining stable blood sugar can affect your attention, mood, and energy level.

However, when very low amounts of carbs are available for fuel, your body starts making compounds known as “ketones.” These are your body’s “backup fuel.” And your body makes them from fat.

Ketogenic literally means “the generation of ketones.”

After a while being on a diet very low in carbs, your blood level of ketones increases. This is the metabolic state known as "ketosis." It's the same process that your body goes through if you've fasted for 72 hours and depleted your supply of carbs as fuel. That's the trigger for turning fat into ketones.

Note: “Ketosis” from a ketogenic diet is not the same thing as the dangerous condition known as “ketoacidosis.”

Ketogenic diet for weight loss

With a high fat intake, it may be surprising to know that studies show that a ketogenic diet is effective for weight loss.  But it’s true.

It can also have better results than low-fat diets. At least one study showed that people lost 2.2 times more weight on a ketogenic diet than those on low-fat or calorie-controlled diets.

How is this possible?

Eating all that fat and protein is filling! It helps release satiety hormones that tell us that we're full and satisfied, and we don't need to eat anymore. Many people don't need to count calories or track food intake, as they do with low-fat or calorie-controlled diets.

So, by eating enough fat and protein to go into “ketosis,” you can actually feel fuller and eat less food overall. Of course, this can help with weight loss. 

Ketogenic diet for improved health

Some studies show other health benefits of the ketogenic diet.

As you can imagine, having very low levels of carbs can help reduce blood sugar and insulin issues.

One study showed improved blood triglycerides (fat) and cholesterol numbers. Others show lower blood sugar levels, and even up to 75% improvement in insulin sensitivity.

Several studies show reduced seizures in children who follow a ketogenic diet.

Changing your metabolism has widespread health effects. And this can be beneficial for some people.

How to do the ketogenic diet

Not everyone should go on a ketogenic diet. Make sure you speak with a trained healthcare practitioner before you try it. It can have side effects, including the infamous “keto flu.”

The ketogenic diet involves getting 60-75% of your calories from fat, 20-35% from protein, and just 5% from carbs. Many people find it quite restrictive and are unable to stay on it for a long time.

The foods to focus on for a ketogenic diet are meat, fatty fish, eggs, nuts, seeds, healthy oils, avocados, and low-carb vegetables (cucumber, celery, peppers, zucchini, leafy greens, etc.).

The main thing to avoid are foods that are high in carbs. These include sugary foods, desserts, processed foods, and alcohol.  It also includes certain healthful foods like grains, fruit, legumes and starchy vegetables.

Because of the limits on fruit and starchy vegetables, many people on the ketogenic diet need to take supplements. This is because, in addition to their sugar and starch, fruits and starchy veggies are a great source of vitamins, minerals, and phytonutrients. So, if you're cutting those foods out, you still need to give your body those nutrients. And often, it means needing supplements.

Conclusion

The ketogenic diet is very popular these days. It can be helpful for weight loss, and other health conditions.

It’s not for everyone, so make sure you check with a knowledgeable practitioner before you begin.

Recipe: 3-Ingredient Keto Chocolate Pudding

Ingredients:

• 1 can full fat coconut milk
• 2 ounces 100% dark chocolate, finely chopped
• ½ teaspoon vanilla stevia

Instructions:

1. In a vitamix puree coconut milk and chocolate until smooth

2. Blend in stevia

3. Divide mixture between six 5.5 ounce jars

4. Refrigerate for 24 hours

References:

http://www.precisionnutrition.com/ketogenic-diet

https://authoritynutrition.com/ketogenic-diet-101/

http://neurotrition.ca/blog/going-keto-what-science-saying-3-safe-ways-do-it

10 Best Foods For Beautiful Skin

When it comes to healthy skin, what you eat really matters. In addition to staying hydrated, using safe skincare products and wearing sunscreen, make sure you get plenty of these foods in your diet for glowing, healthy skin.

1. Sauerkraut

Probiotics do more than just heal your gut, they boost the production of ceramides (healthy fats in skin) and aid recovery from exposure to UV rays.

2. Blueberries

Among berries, these have some of the highest amounts of antioxidants, giving protection against free-radical damage from pollution and the sun. Keep a stash of frozen blueberries in your freezer so they're ready to go into a smoothie.

3. Walnuts

A high concentration of vitamin E (a powerful antioxidant) helps skin stay smooth and plump. Sprinkle chopped walnuts on lunchtime salads or your morning cereal.  See recipe for walnut vinaigrette below.

4. Honey

Natural sweeteners are much better for skin than refined sugar or artificial sweetners. The latter can also cause hormonal imbalances, leading to inflammation. Honey is an especially sweet choice because it's antibacterial and anti-inflammatory.

5. Kale

Simply put, the darker the green, the better. Kale is packed with vitamins (A, B, C and K) and beta carotene, which increases cell turnover, tightens and detoxifies. Make a kale salad, saute it with garlic or roast it to make kale chips.

6. Avocado

Omega-3 fatty acids reduce inflammation. They also help create a strong, protective skin barrier. Use avocado on toast or make a guacamole for a dip with crudité.

7. Citrus fruits

Anything with vitamin C is very beneficial to the skin It reduces dark spots, helps with collagen production and brightens overall skin tone.

8. Pumpkin

The enzymes smooth out imperfections to deliver a luminous and the seeds are a good source of zinc. Add canned pumpkin to a smoothie or oatmeal for an instant dose of this healthy food.

9. Cacao

Chocolate for your skin? Yes, really, as long as it's dark (70 percent cacao or higher). The polyphenols repair damaged skin and restore elasticity.

10. Green tea

It's loaded with antioxidants, which protect from free radicals that can damage the skin

Beauty Recipe:  Walnut Vinaigrette

Beauty Tip: Make a superfood salad with a base of green leafy veggies every day.  Add kale leaves, avocado, pumpkin seeds, blueberries  and a healthy drizzle of this walnut vinaigrette to "beautify" your salad!

Ingredients:

• 1⁄4 cup raisins
• 1⁄4 cup balsamic vinegar
• 1⁄2 cup water
• 1 teaspoon Dijon mustard (I like Grey Poupon)
• 1 garlic clove, chopped
• 1⁄4 teaspoon thyme
• 1⁄4 cup walnuts, chopped

Place all ingredients in a high speed blender or food processor.

Good Health In A Glass

Chef Krisi’s Green Drink

• 1 Cup Coconut Water or water or nut milk
• 1 -2 Handful Spinach
• Small Slice Fresh Ginger
• Mint – 4 leaves
• 1/2 banana (frozen is best)
• 1 green apple
• Juice of 1/2 Lime
• 1 -2 T Hemp Seeds
• 1 T Chia Seeds
• 5 Cubes Ice

Place all ingredients in a blender.  Blend until smooth.

Balsamic Roasted Beet Salad

Balsamic Roasted Beet Salad from Barefoot Contessa Foolproof

Ingredients

•     8 medium-size beets, tops removed and scrubbed
•     1/2 cup balsamic vinegar
•     1/2 cup good olive oil
•     2 teaspoons Dijon mustard, Grey Poupon
•     Kosher salt and freshly ground black pepper
•     4 ounces baby arugula
•     1/3 cup roasted, salted Marcona almonds, toasted
•     4 ounces soft goat cheese, crumbled

Directions

Preheat the oven to 400

Wrap the beets individually in aluminum foil and place them on a sheet pan. Roast them for 50 minutes to 1 hour. (A knife inserted in the middle indicates that they are tender.) Unwrap each beet and set aside for 10 minutes, until cool enough to handle. Peel the beets with a small, sharp knife over a piece of parchment paper to prevent staining your cutting board.

Meanwhile, whisk together the vinegar, olive oil, mustard, 2 teaspoons salt, and 1 teaspoon pepper and set aside. While the beets are still warm, cut each one into 4 to 6 wedges and place them in a large mixing bowl. Toss with half of the vinaigrette. Taste for seasonings, add salt and pepper if needed

Place the arugula in a separate bowl and lightly toss with vinaigrette. Put the arugula on a serving platter and then arrange the beets, almonds, and goat cheese on top. Serve warm or room temperature.

WHY I LOVE THIS:

You can't beet (ha ha!) The Barefoot Contessa when it comes to creating meals with simplicity and elegance.  This is a really easy way to cook beets, since you don’t even have to peel them first. (The skins will come off very easily after they’re roasted, I promise.)  The beets in this salad are packed with vitamins, minerals, and powerful antioxidants called betalains.

High Energy Breakfast Smoothie

This is the easiest smoothie to make on busy mornings! It takes only a few minutes to throw all the ingredients in the blender, and if I you are really rushed you can just take it with you on the go.

The banana and oats and make it super energizing, while the berries give it a beautiful color and a sweet flavor, and the spinach gives you a good dose of nutrient rich greens! I also add a hemp seeds for a protein boost and chia seeds for omega 3 fatty acids.

Serves 1

• 1 banana

• 1 handful of fresh spinach

• 1 handful of frozen berries

• 1 cup of almond milk

• 3 tablespoons of oats

• 2 tablespoon of hemp seeds

• 1 tablespoon of chia seeds

• Optional: 2 medjool dates

Simply peel the banana and pit the dates, then pour everything into your blender and blend until smooth!

Chocolate Energy Bites

Made with only 4 ingredients, these Chocolate Energy Bites are a delicious treat! 

They are everything I love in a recipe:

• Vegan

• Gluten-Free

• Refined sugar free

• Easy to make

• Totally delicious

Ingredients

• 1/2 cup hazelnuts

• 6 Medjool dates pitted

• 2 tbsp raw cacao powder

• 4 tbsp shredded coconut

Instructions

In a food processor or blender, add hazelnuts. Pulse or process until coarsely ground.

Add pitted dates, raw cacao powder and 1 tbsp of shredded coconut. Pulse or process until thoroughly mixed. The mixture should have a dough-like consistency.

To make the energy balls, use 1 tbsp to scoop out the mixture. Using the palms of your hands, roll into balls.

Roll the balls in the remaining shredded coconut.

Peaches and Cream Overnight Oats

Peaches and Cream Overnight Oats make an easy and delicious breakfast! Made with oats, peaches, nut milk and coconut yogurt, this is a perfect vegan breakfast that you can make ahead for busy mornings.

Ingredients:

• 1 cup Oats (quick or traditional)

• 1 tsp Cinnamon

• 1/4 cup Chia Seeds

• 2 cups Unsweetened Coconut Yogurt

• 2 cups Unsweetened Almond Milk

• 2 tsps Vanilla Extract

• 2 tbsps Maple Syrup

• 2 Peach (medium, diced)

Directions:

In a large bowl, combine the oats, cinnamon, and chia seeds. Stir to combine.

Add the coconut yogurt, almond milk, vanilla extract and maple syrup. Stir well and let stand to thicken, about 20 minutes.

Divide between jars or containers and top with fresh peaches. Refrigerate overnight, or for a few hours.  Enjoy!

Portion Control

People are often surprised that I don’t normally recommend calorie counting to my clients.

It's not because I think it doesn’t work (it does) or that calories don’t matter (they most definitely do).

It’s just that I don’t think most people need or want to use use math or take measurements every time they sit down to eat a meal.

That’s why I teach my private clients this simple method of measuring portion sizes of protein, carbs and fat. . Here is a handy guide to help you stay on track.  Note: I put vegetables into their own category even though they are technically carbohydrates.

• Vegetables = 2 fist sized portions
• Carbohydrates = 1 cupped hand serving for women, 2 cupped hand servings for men
• Protein = 1 palm sized serving for women (3-4ounces), 1-2 palm sized serving for men (6-7 ounces)
• Fat = 2 thumb sized portions

Source:  Precision Nutrition

An Example:

Here is an example of a simple meal with the correct serving sizes for men and women:

Protein + Veggie + Carb + Healthy Fat

For women, the meal might look like:

• Protein = 1 palm sized serving of fish.
• Veg = 1 fist-sized serving of broccoli + 1 fist sized portion dark green leafy salad
• Carb = 1 cupped hand serving of brown rice.
• Fat = 1 thumb-sized serving of olive oil + 1 thumb-sized sprinkle of sunflower seeds on the salad

For men, the meal might look like:

• Protein = 1-2 palm-sized servings of grilled chicken.
• Veg = 2 fist-sized servings of broccoli.
• Carb = 2 cupped-hand servings of brown rice.
• Fat = 2 thumb-sized servings of avocado.

Remember:  This is just a starting point!

The great thing about this system is that it is simple and easy to use. Using your own hand to determine portions will help you "eyeball" serving sizes and keep your calories and nutrients in balance.

Activity Level:

Depending on your activity levels, you may find that the basic starting point is either too little or too much food.

I suggest that you try this approach consistently for a week and see how it goes. Keep track of how hungry you feel and take note of any changes in weight or how your clothes fit.

If it works well, great! If you feel too hungry, try increasing one or two of your portions in some of your meals. If you feel stuffed or aren’t losing weight (if that’s what you desire) then try decreasing one or two of your portions in some of your meals.

One of the best skills you can learn is to listen to your body.  Experiment and see what works for you. 

People who insist that they need to be  told EXACTLY what to eat, down to the smallest of details, are typically the people who do not have much long-term success. They’re either “on” or “off” their rigid plan. 

On the other hand, people who are flexible enough to create a meal plan that fits their unique lifestyle are more likely to make changes that eventually bring them long-term success.

Resource:

https://www.precisionnutrition.com/calorie-control-guide

Tips For Exercising In The Heat

Fresh air, sunshine, and mountain trails with gorgeous scenery are the perfect motivation for outdoor workouts - but can exercising in the hot temperatures be bad for your health?

As long as you take some precautions, there is no reason to skip your workout  because of the heat.  Here’s how you can keep enjoy your workouts even on those super hot days!

The time of day is important

Avoid exercising 10 am- 3 pm - it's the hottest time of the day.  Reduce overheating by doing outdoor workouts either early in the morning or in the evening. Avoid the sun when the UV exposure and the heat are highest.

Stay hydrated

Hydration is important for your health, and it’s important to drink even more water than usual during hot weather. Even mild dehydration can make you feel sick, causing headaches and extreme fatigue. Before you go out, drink two glasses of water. Carry a bottle of water or a hydration pack like Camelbak. Take a drink every 15 minutes, even when you're not thirsty. When you're done with your workout, have a few more glasses of water.

Replenish your electrolyte and salt intake while exercising. I like SKRATCH- small, simple packs of sodium and electrolytes that will keep your system in balance. Avoid sugary sports drinks that are filled with artificial flavoring and color.

Sunscreen:  Make a healthy choice

Even on cloudy days, protect your skin from UV damage when you’re out exercising. Use SPF 30 all over to give yourself adequate sun protection.  Avoid sunscreens that contain harmful chemicals like oxybenzone.  Choose non-nano zinc oxide products instead. 

Click here for my favorite:  SAFE SUNSCREEN

A hat and sunglasses also give you extra protection from sun damage. If you can, choose shaded trails or pathways that keep you out of the sun.

Listen to your body

Even if you take all of these precautions, you can still be at risk of overheating. ALWAYS listen to your body. If you start feeling dizzy, lightheaded, nauseated or you are having trouble breathing, stop exercising immediately.

Use your best judgement — if the temp is too high, it might be best to workout indoors.

How Can I Get Enough Vitamin D

How Can I Get Enough Vitamin D?

When we think of "vitamins," we know they're super-important for health. 

But vitamin D is special.

It's difficult to get enough vitamin D; vitamin D is, therefore, a very common deficiency.

So, let's talk about how much of this critical fat-soluble vitamin we need, and how you can get enough. The three ways to vitamin D are exposure to the sun, consuming vitamin D containing food, and through supplements.

Why is vitamin D important, and how much do we need?

Vitamin D helps us absorb calcium from our food and acts like a hormone to help us build strong bones. Vitamin D can also help with immune function, cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder.

Not getting enough vitamin D can lead to bone diseases like osteomalacia. Inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The "official" minimum amount of vitamin D to strive for each day is merely 400-600 IU. Many experts think that this is not nearly enough for optimal health.

To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned above on a weekly basis.

How can I get enough vitamin D from the sun?

Your skin makes vitamin D when it's exposed to the sun; that's why it's referred to as the "sunshine vitamin."How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun. One standard recommendation is to get about 20 minutes of sun exposure between 10:00 a.m. - 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week.Of course, we should always avoid sunburns and of course in some locations (and seasons of the year) it's not easy to get sun exposure.  So, how can we get enough vitamin D in other ways?

How can I get enough vitamin D from food?

Vitamin D is naturally found in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they're exposed to the sun.

Some foods are "fortified" (which means vitamin D has been added) with vitamin D. These include milk, some orange juices, breakfast cereals, and yogurt. It will say on the label how much vitamin D has been added per serving.

Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (healthy fat, of course).Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are quite popular.

How can I get enough vitamin D from supplements?

Taking a supplement or take some cod liver oil (which also contains vitamin A) is an easy way to ensure that you get the minimum amount of vitamin D, plus a bit extra.

But before you take vitamin D containing supplements, make sure you check that it won't interact with other supplements or medications you may be taking. Always read labels, and ask a healthcare professional for advice.

Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.

The maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys, but overdosing is rare.

The best thing, if you're concerned, is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin in supplement form is right for you. You may need to take a higher dose for a short period of time to get your levels up to a healthy range. 

You can order my favorite supplement here:  VITAMIN D3
 

Conclusion:

Vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of vitamin D.  There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements.

I've given you some ideas how you can get the minimum 400-600 IU or vitamin D daily.

If you're concerned, it's best to request a blood test that tests your vitamin D levels to be sure what's right for you. Always take supplements as directed.

Recipe: Super-Simple Grilled Salmon

Serves 4

• 4 wild salmon fillets

• 1 bunch asparagus

• 1/4 tsp sea salt

• 1/4 black pepper

• 1/4 tsp dried parsley

• 1/4 tsp. dried dill

• 4 tbsp olive oil

Preheat the oven to 400. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with a single layer of asparagus.

Sprinkle the fish and asparagus with sea salt, pepper, parsley, and dill. Drizzle with olive oil.

Bake for 20-30 minutes until fish flakes easily with a fork.

Serve & enjoy!

Tip: Serve with a side of rice or quinoa.

5 Books That Have Inspired Me

Jim Rohn said it best: “The book you don’t read, won’t help.”

For as long as I can remember, reading has been one of my greatest joys.   I definitely read for pleasure, but the books that I love and treasure the most are the ones that inspire me to expand my thinking and become a better person. I keep my favorites stacked at the edge of my bed, so that I can always go back to them when I am looking for inspiration.

These five books are some of my favorites: filled with insights, observations, true stories, and research on everything from creating better habits to finding meaning and purpose, and becoming healthier and happier.  Each of these books has impacted me so profoundly that it’s my great pleasure to recommend them to you!

1. Man’s Search For Meaning by Victor Frankl

A life-changing book for me. During the Holocaust, Frankl spent three years as a prisoner in the Auschwitz and Dachau concentration camps. This first part of the book is a memoir.  A retelling of the unthinkable experience of living in the concentrations camps and the power of the human spirit to transcend suffering.  The second part of the book explains Dr. Frankl's philosophy of psychotherapy which involved identifying a purpose in life to feel positively about, and then imagining living that purpose in your mind.

My favorite quote:

"The truth - that Love is the ultimate and highest goal to which man can aspire. Then I grasped the meaning of the greatest secret that human poetry and human thought and belief have to impart: The salvation of man is through love and in love."

2. The Four Agreements by Don Miguel Ruiz

My best friend Anna gave me this book many years ago and it is one that I love to revisit over and over again.  According to author Miguel Ruiz, four agreements in life are fundamental steps on the path to freedom:

My favorite quote:

“Be impeccable with your word.  Don’t take anything personally.  Don’t make assumptions.  Always do your best.”

 

3.  THINK AND GROW RICH, BY NAPOLEAN HILL

One of my favorites to recommend!  Quick Summary: "What the mind can conceive, and believe, it will achieve."  Written 80 years ago after the author spent 20 years researching the accomplishments and common characteristics of the 500 most successful people of his time. The book sets out the 13 key principles for success identified through this research.

My favorite quote:

“There is no substitute for persistence. The person who makes persistence his watch-word, discovers that “Old Man Failure” finally becomes tired, and makes his departure. Failure cannot cope with persistence.”

4.  The Power of Habit, by Charles Duhigg

Habit Change is fascinating to me and is central to all of the work that I do with my clients. How do some of us wake up for 6 a.m. jogs every day? What leads people to develop shopping addictions? Why do people brush their teeth every day while never remembering to stop at the post office after work?   Charles Duhigg answers these questions and more in The Power of Habit, a well-researched book on what motivates us to make the decisions we do in everyday life and in business.

My favorite quote:

“The key to exercising regularly, losing weight, raising exceptional children, becoming more productive, building successful companies and achieving success is understanding how habits work.”

5.The Untethered Soul by Michael Singer

Also given to me by my best friend.....She always knows what I should be reading.  The most important and profound message that I got from this book is that we are NOT our thoughts, we are actually the “observer” who hears the thoughts.

My favorite quote:

"The best way to free yourself from this incessant chatter is to step back and view it objectively," Singer writes. "There is nothing more important to true growth than realizing that you are not the voice of the mind--you are the one who hears it."

Right now I am reading An American Marriage by Tayari Jones, and I love it! 

Here is the description from good reads:  "Newlyweds Celestial and Roy are the embodiment of both the American Dream and the New South. He is a young executive, and she is an artist on the brink of an exciting career. But as they settle into the routine of their life together, they are ripped apart by circumstances neither could have imagined. Roy is arrested and sentenced to twelve years for a crime Celestial knows he didn’t commit. Though fiercely independent, Celestial finds herself bereft and unmoored, taking comfort in Andre, her childhood friend, and best man at their wedding. As Roy’s time in prison passes, she is unable to hold on to the love that has been her center. After five years, Roy’s conviction is suddenly overturned, and he returns to Atlanta ready to resume their life together."

 

Your turn:  What book has inspired you lately?

The Best Ever Veggie Burger

This recipe came from one of my clients and good friends, Peggy Scharlin....vegan chef and hostess extraordinaire!

With Father’s Day coming up, I wanted to share my favorite veggie burger recipe with you!  After all, burgers are quintessential “dad food” and essential summer fare.  AND....These vegan "bugers" are hearty enough to satisfy even the most manly appetite!

SWEET POTATO & BLACK BEAN BURGERS

Ingredients:

Makes 8 burgers

• 3 sweet potatoes

• 2 cans black beans (3 cups)

• 1 cup sweet corn

• 1 red onion diced

• 1 cup brown rice flour

• 2 tsp cumin

• 1 tsp salt

• 2 tsp ground oregano

• 1 tsp chilli powder

• Garnish with all of your favorite toppings. (Avocado and gucamole pair really well!)

Directions:

Preheat your oven to 375 degrees.  Peal and chop the sweet potato into small cubes, drizzle with Extra Virgin Olive Oil and roast for 25-30 minutes, turning occasionally.

Meanwhile rinse and drain your beans and place in to a large mixing bowl. With a masher mash until roughly half the mixture becomes a paste.

In a frying pan add the onions and cook until caramelized. Place in mixing bowl with the spices and sweet corn.

Once the sweet potato is done, mash well before adding to mixing bowl, Mix well. Add the brown rice flour to bind and continue to stir.   Shape into 8 large patties and place in the fridge to cool.

To cook: in a frying pan, drizzle olive oil and fry the burgers for 3 minutes on each side, place on a baking tray and cook at 190 degrees for a further 10-15 minutes until crisp.

Garnish with your favorite toppings.