chocolate cauliflower smoothieNo CommentsRead more
This is my go-to smoothie for when I’m running out of the house and need something substantial. It tastes amazing and you would never know there’s cauliflower and mushrooms in it! My two year old is also a fan. So hashtag winning! The cauliflower leaves the smoothie nice and creamy and the chocolate masks the cauliflower taste, I promise!
all fat is not created equalNo CommentsRead more
We need three types of macronutrients to live – carbohydrates, protein and fat. However not all fat is created equal. I think most of us know that saturated fat from meat (red meat, white meat, dairy, eggs and fish) creates plaque in our bodies and increases risk of heart disease and stroke and that trans-fats (partially hydrogenated oils) are even worse still. But what is considered healthy fat? It’s best to stick with whole food forms of fat, and limit oil consumption. Although I do use small amounts of olive and coconut oil for dressings, cooking and baking, it is not what I would consider a health food. Comparatively, it is high in calories and low in nutrients and for the majority of our food, we should stick with foods low in calories and high in nutrients. Dr. Fuhrman, who I received my Certificate in Nutritarian Studies from, says H=N/C (health = nutrients/calories), in other words, the more nutrients per calorie, the better for our health. Below are the fats that give you the best bang for your calorie buck.
3 tips for picky eatersNo CommentsRead more
The questions I am asked the most are regarding children and food. How to get them to eat vegetables? How do I know they are getting enough nutrients? What supplements to feed them? What foods do I give them to make them poop? I work with my clients on these very concerns in my one on one sessions. Here’s a sneak peak at just a few of my tips! If you are really struggling to get your littles to eat their veggies, I’d love to help out! I offer free health consultations if you’d like to learn more about my programs. Just shoot me an email to schedule a time!
cold brew coffee smoothieNo CommentsRead more
Coffee… is it healthy or not? There’s all kinds of studies saying it is and isn’t. Truth is, one cup of coffee per day likely isn’t going to cause you harm, but when you’re using coffee as a false source of energy, health problems are likely to follow. There’s no substitute for a good night’s sleep and if we are fueling our bodies with caffeine, we are likely interfering with the depth of our sleep and our body’s signs telling us that we are tired. Bottom line, you can have your morning cup of coffee, just don’t have four! Too much coffee has been linked to raising blood pressure, LDL (bad cholesterol), homocysteine (elevated levels associated with heart attack and stroke) and causing adrenal fatigue by keeping your body in a chronic state of stress. To be fair, there are a few benefits to coffee, like antioxidants which fight free-radical damage, but probably not enough to call it a health food.
blueberry oat smoothieNo CommentsRead more
Smoothies are my favorite breakfast or quick snack in the summer! There are endless possibilities and they are refreshing and help keep you hydrated. Since it’s blueberry season on the east coast, I’m sharing one of my favorite blueberry smoothies that I keep in rotation.
hibiscus berry smoothie bowlNo CommentsRead more
I love smoothies! It is such an easy way to have a nutritious breakfast or snack in minutes with basically no work on your part besides throwing ingredients in the blender! This berry smoothie has been one of my go-tos especially during early pregnancy when green smoothies nauseated me. The berries pack cancer-fighting antioxidants and more than 100% of your daily value of vitamin C as well as lots of other vitamins and minerals. Berries have a low glycemic index compared to most other fruit and have been linked to improved regulation of blood sugar as well as lowering risk for cardiovascular disease. In one study, participants who consumed at last 3 servings of low-GI fruits per day (including blueberries) saw significant improvement in their regulation of blood sugar over a three-month period of time. (Their blood levels of glycosylated hemoglobin, or HgA1C were used as the standard of measurement in this study.) Oats and almond butter make this smoothie filling enough for breakfast. The fat in the almond butter also helps your body digest slower which also helps regulate blood sugar.
tropical green smoothieNo CommentsRead more
Aloha! I just got back on the mainland after two amazing weeks in Hawaii. Before leaving for Hawaii, I dreamed of the freshest and cheapest pineapples imaginable. Come to find out, pineapples are even more expensive in Hawaii than here on the east coast! I grabbed what I thought was a .99 cent Dole pineapple at a local grocery store on Oahu but my husband later pointed out to me it was actually .99 cents per pound! We did however score lots of free papayas and avocados which are basically considered weeds over there. Since I’m still in an island state of mind, I’d like to share one of my all time favorite tropical green smoothies with you which if you haven’t guessed, contains pineapple!
eggnog smoothieNo CommentsRead more
Today I’m sharing a super simple eggnog smoothie with you, except with no eggs or milk, and it is still delicious! Feel free to tweak the recipe however it suits you. I like to add some cashew butter to make it more filling and sometimes lucuma powder which adds a little maple like sweetness. Lucuma is a Peruvian fruit and adds protein, beta-carotene, iron, zinc, B3 and calcium to the mix. I’d love to hear what you think of this smoothie!
spiced sweet potato smoothieNo CommentsRead more
If you’ve been following me on Instagram for a while this recipe might look familiar. I’ve shared it before as a pumpkin pie smoothie but today I am using sweet potato instead. Sweet potatoes are an excellent source of vitamin A. This smoothie alone will supply you with over 100% of your daily value! The bright colors of sweet potatoes come from antioxidants which are anti-inflammatory and possibly even lower the potential risk of heavy metal exposure.
matcha mint smoothie2 CommentsRead more
Today I’m sharing my first green smoothie recipe so far and a quick blog post because it’s been a crazy week. If you know me at all, you know I am a huge proponent of green smoothies. It’s such an easy and delicious way to sneak greens into your morning routine. It takes a few extra minutes in the morning and you can take it with you on the go. Also, I have never met a child you doesn’t love smoothies. If you’ve never had a green smoothie before, I think this is a good one to start with because you can’t even taste the spinach. If you’re a green smoothie aficionado you may want to add some kale or moringa powder to this one.