Rosemary Lemon Chicken Recipe

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One of my favorite fall meals! Perfect for chilly fall days, holidays, and even Sunday football.

This also happens to be one of my easiest recipes to date.

Rosemary Lemon Chicken


Cook Time: approximately 6 hours

Ingredients:

  • 1 small whole chicken

  • 2 lemons, sliced

  • 1 large onion, diced

  • 16 oz chicken broth, or bone broth

  • 1 tsp pink Himalayan sea salt

  • 1 tsp black pepper

  • 6 springs of fresh rosemary, remove rosemary from stems

Directions:

  1. Wash chicken and place in crock pot.

  2. Wash and slice lemons.

  3. Wash and dice onion.

  4. Wash rosemary and remove leaves from stem.

  5. Pour chicken broth into crock pot, add onion, sea salt and pepper.

  6. Top with lemons and rosemary… add some inside of chicken for added flavor!

  7. Cover the crock pot and cook on low for approximately 6 hours, or until the chicken reaches 165 degrees F.

  8. Enjoy!

Blue Zones Recap

Blue Zones Project® | Lean and Green Body® Blog

It’s official!! Lean and Green Body® is a Blue Zones Project® partner!

The ribbon cutting was on Saturday, November 3rd at 8th Ave South in Naples. We were honored to have the official Blue Zone’s team there to celebrate our new partnership. Lean and Green Body® is excited to be a partner and support the mission of the Blue Zones Project®.

Blue Zones Project® | Lean and Green Body® Blog

The ribbon cutting was followed by a 60 minute vinyasa yoga class over looking the beach … the sound of the waves soothed our souls during savasana.

Delicious Raw and Epiphany Bakery both showed their support with post yoga treats!

So what is the Blue Zones Project®???

According to healthways.com “A Blue Zones Community® is an area in which citizens, schools, employers, restaurants, grocery stores, and community leaders have come together to optimize residents’ longevity and well-being. Blue Zones Project® by Healthways takes a systematic, environmental approach to identifying and creating policies and programs that support community transformation. “.

Blue Zones is working to create healthier communities, helping us to live longer better lives, one partnership at a time.

Blue Zones Project® believes in the Power 9®…

  1. Down Shift

  2. Purpose

  3. Plant Slant

  4. Wine @ Five

  5. Family First

  6. 80% Rule

  7. Move Naturally

  8. Right Tribe

  9. Belong

Down Shift: reverse disease by finding a stress relieving strategy that works for you.

Purpose: wake up with purpose each day to add up to 7 years to your life.

Plant Slant: put less meat & more plants on your plate.

Wine @ Five: enjoy a glass of wine with good friend each day.

Family First: invest time with your family & add up to 6 years to your life.

80% Rule: eat mindfully & stop when 80% full.

Move Naturally: find ways to move more! You’ll burn calories without having to think about it.

Right Tribe: surround yourself with people who support positive behaviors.

Belong: belong to a faith-based community & attend services 4 times er month to add 4-14 years to our lifespan.


the power 9® info is taken from the Blue Zones Project® handout


For more information on the Blue Zones Project® or to become a partner email bluezonesprojectswfl@sharecare.com or call (239) 624-2312

Sports Drinks

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One of the biggest questions I get asked by clients is how to rehydrate during and after a workout.

Clients often jump to high sugar electrolyte drinks like Gatorade and Powerade to replenish. Although these drinks do contain electrolytes, the bad properties out weight the good. These sports drinks are pumped full of sugar and chemicals, and do more harm than good. These sports drinks will increase the blood sugar and cause a spike in insulin, which will give you a boost of energy but will ultimately lead to a big crash. Long term these drinks can lead to weight gain, and possibly type 2 diabetes due to the high sugar content and the high fructose corn syrup.

The sugar in these drinks cause you to crave more. So you end up drinking more than you initially expected. You take one sip, and it’s so good you want more! Sugar is a drug, and can create similar responses in the brain to cocaine. Crazy?!? Is this how you want to hydrate your body??

I recently had a client reach out to me looking to find ways to rehydrate during and after her golf game. The Florida heats is excruciating this time year, and golf is such a long sport that it is key to hydrate properly on the course and after the game too.

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Water is simply the best way to hydrate! If you drink enough water (minimum 64 oz, but most people need up to 100 oz per day) during the day, simply adding a few more cups of plain water during and after your workout is enough. For extreme athletes, those who play professional sports, marathon runners, triathletes, or anyone with an electrolyte imbalance should consider a hydration supplement.

My favorite way to hydrate, in addition to plain water, are NUUN tablets. They provide electrolytes, vitamins, minerals, and are very low in sugar and they have very few ingredients. This is not a sponsored post, I just really love this product! Gatorade and Powerade, among other sports drinks, have made a big name for themselves as the top sports drinks. They have campaigns on how beneficial they are during and after your workouts and games. The one thing these companies do not discuss are there ingredients. These sports drinks, all varieties, are loaded with sugar!! They started with high fructose corn syrup, which has now been linked to cause diabetes, obesity and other major health problems. Some varieties of these beverages have switched to artificial sweeteners, so the sugar content on the food label may appear lower or even zero… but this is not true. Artificial sweeteners are actually worse for you than regular sugar!! It makes me so upset that companies find it okay to put these ingredients in their products. Artificial sweeteners have been linked to diabetes, obesity, brain tumors, and several other health conditions. These sweeteners are not just in sports drinks, they are actually in several common beverages you can find in any grocery store. It is so important to read the food labels on everything you consume. You are what you eat. The cleaner and more pure the better.

If you need help reading food labels, check out this article and video interview here.

Morning Mayhem

It’s Monday morning … you have a few minutes of solitude before the mayhem sets in.

Savor every second.

Within minutes it starts:

You desperately try to wake your kids up and get them ready for school or the sitter.

Make yourself and your entire family a healthy breakfast.

Iron your clothes, heck who has time to iron in the morning??

Pack lunches.

Hustle everyone into the car and drop off on time, so that you can still make your morning meetings.

Only to arrive to work in a frazzled mess with drips of coffee on your blouse. WTH. Hello Monday…

There has to be a way to simplify this routine, right?

There is no way that you can continue this morning routine.

Luckily you don’t have to!

Here are a few simple tips to make your mornings, especially Monday’s, go much smoother.

Morning Mayhem | Lean and Green Body® Blog

Pack everyone’s lunch the night before… including yours.

This ensures that you are making healthy choices for everyone because you are not rushing or desperate.

I find the easiest way to do this is to pack and prepare lunches when you are cooking dinner. Food is already out, and there is likely already a mess happening in the kitchen.

Packing leftovers is a great way decrease food waste and stress.

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Go easy with breakfast. Breakfast is my favorite meal of the day, but let’s not complicate it.

Think simple.

Make everyone a smoothie…chocolate peanut butter anyone?

Or make a big pan of scrambled eggs or pre-make hardboiled eggs the night before.

Everyone in your family (perhaps excluding the baby) can have the same base for breakfast and make their own adjustments or add-on’s as needed.

This will clear up some extra time for you in the morning.

Play some upbeat music in the morning, nothing too crazy, but enough to draw your family out of bed. If you pick the right playlist you can actually set everyone in a great mood before they even leave the house. This will start everyone off on the right foot, and hopefully their positive energy will be contagious. My favorite morning playlist on Spotify is ‘Have a Great Day!’

If your job or lifestyle requires you to iron your clothes… I’m sorry, pick a new job… just kidding! If you do need to iron try to pick one day a week to iron, maybe throw on your favorite tv show and iron enough blouses or outfits for the entire week. This will make it much easier for you in the morning.

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Lastly, wake up 30 minutes before everyone else in your house… and savor these quiet moments for you. If you are a Mom these may be the only quiet moments you get. You can use this time however you like, although I suggest a brief meditation practice, journaling or intention setting, or simply just allow yourself to sit there and sip your tea.

Mornings don’t have to be so chaotic.

How do you like to start your week? Comment below!

The Benefits of a Plant-Based Diet

by Dr. Jennifer Gray, DPT, CHC, RYT-200

What do you think of when you hear the word “vegan?” If you are anything like me, I immediately pictured a tree-hugging, granola-chomping yogi or a crazed PETA advocate screaming “Meat is Murder.” Although I am a yoga instructor, neither of these pictures really seemed to fit me or my lifestyle. However, I found myself signing up for “Veganuary” earlier this year after watching a slew of very disturbing documentaries on Netflix (cue me sobbing on the couch to my husband watching Food, Inc). I pledged to be vegan for the 30 days of January. Now, I don’t love labels (hence the earlier connotation of the word vegan), so I now refer to myself as a whole-foods, plant-based eater. Yes, that’s right... it stuck. Not only did I lose the last 10 stubborn pregnancy pounds that I had been holding onto, but I have never felt better in my life. I have more energy during my long days at the hospital or playing with my 2 young children, and I recover so much faster in between my workouts and training. I even shaved 20 minutes off my half marathon time and completed my first triathalon!

 Image via  @runningyogimama

Plant based diets have been known to decrease obesity, diabetes, hypertension, high cholesterol, heart attacks, strokes, and some types of cancer. The reason for this decrease is in large part due to phytochemicals, which are power substances found in plants. Plants are also rich in antioxidants and provide a wide variety of vitamins and nutrients. Minerals are actually derived from the earth and make their way into food from plants themselves. The only way animals (including humans) get these minerals into their body is from eating plants. Plants are also our only source of fiber in the human diet. Fiber is essential for healthy digestion, acting as a bulking agent and keeping the smooth muscle of the digestion tract strong, as well as for detoxification, as it binds to waste and excess hormones to be released by the liver. Fiber can also slow the absorption of nutrients into the bloodstream.

I whole heartedly believe that I am the healthiest I have ever been eating this way, and I’m on a mission to help others feel like this too. Spoiler alert...you don’t have to give up meat altogether or start eating tofu! There are easy ways to just start implementing more whole foods and plants into your diets regularly, without giving up the foods you know and love.

Remove junk food, make list before next run to grocery store in Collier, Lee

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Article by Ashley Collins, Naples Daily News

Originally published on naplesnews.com. Republished with permission.

Grocery shopping can be a stressful experience — the large selection of produce overwhelming, the cookie aisle too tempting to resist, and a bored toddler difficult to please.

Sometimes it's just easier for busy parents to grab any items off the shelves and call it a day before running to a Little League baseball game or piano recital.

As more and more grocery stores sprout in Southwest Florida, each offering more fresh, healthy products than ever before, the average consumer is often left feeling overwhelmed and unsure of what is best for their family. That's where Jennifer Khosla comes in.

"Instead of just eating whatever, it's better to fuel your body, and I think people are becoming more understanding of that now," said the Naples-based holistic nutrition specialist. It's just a matter of taking the time and making the effort, Khosla added.

In 2015, the 32-year-old founded Lean and Green Body, a health and wellness program, offering services such as yoga classes, nutrition sessions, personal training and grocery shopping.

The latter involves Khosla creating a diet plan and shopping list with her clients, and then accompanying them to a local store. There, she helps clients shop for the right foods and avoid the bad ones.



As the number of grocery stores multiplies in Collier and Lee counties, the first step for a shopper, Khosla said, is determining which store fits their needs — budget and diet wise.

Southwest Florida has no shortage of popular options like Publix, Walmart and Target, as well as niche grocers like Aldi, Lucky's Market, Whole Foods Market, The Fresh Market, Trader Joe's, Wynn's Market and Food & Thought.

And a growing list of stores opening soon, including the first Whole Foods in Fort Myers, and Oakes Farms Seed to Table grocery store in North Naples.

You've got a cart, now what?

We met up with Khosla on a recent weekday at one of Naples' many grocery stores, Whole Foods in Mercato, to find out how families can make the most of their trip and leave the store with plenty of healthy items for the week.

A shopping list is essential to stay on track and avoid overspending, Khosla said.

Our list was full of healthy, lean items like vegetables, fruits, quinoa and salmon. We started our journey at the produce section. Khosla recommends shoppers begin with produce and work their way around the perimeter of the store, where they'll find the seafood and dairy sections.

"When shopping for your family, consider everyone in your household and think about what meals you want to make for the week, and what you'll need to make your kids' school lunches," Khosla said.

A good tip to remember:Avoid shopping on an empty stomach.

"Often times you buy way more than you need. And when you're hungry, usually you don't pick the healthiest items, but the stuff you're craving at the time," she said.

Khosla practices the healthy life she preaches.

She lives in Naples with her husband who adopted her healthy lifestyle. She does meal prep most weeks and tries her best to limit sugar and carbs. Zucchini pasta anyone?

Khosla studied nutrition and athletic training at Springfield College in Massachusetts, where she went on to do her graduate work in dietetics. She started her career as a hospital dietitian, but quickly realized her passion for holistic nutrition, a career move that took her to California and New York before she settled down in her hometown of Naples.

"When I found out about holistic nutrition, I was like, 'This is amazing.' You can actually heal your body naturally without drugs or prescriptions," said Khosla, who's also a certified yoga instructor and personal trainer.

She's currently working on becoming a board certified holistic nutritionist and recently published her own wellness book: "Revitalize & Renew: 7 days to a healthier you."


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Try to avoid or limit these items

The inner aisles are often the trickiest when it comes to finding the healthiest options, Khosla said.

It's no secret packaged products like cereal and microwavable mac n' cheese can sit on shelves for weeks to months before expiring.

"Usually that means they have a lot of chemicals and preservatives," Khosla said. Which can make it tougher for our bodies to process and digest, she added.

And many of these items contain high levels of sugar. Even something as healthy as yogurt can hold more than a dozen grams in a single individual container.

"And depending how much it has, it's going to offset all the benefits the yogurt does have," Khosla said.

Which is why, she added, shoppers should get accustomed to reading nutrition facts labels before making the purchase. But more on that later.

Say yes to these



Shoppers should stock their carts with plenty of veggies, fruits, wild seafood, dairy products, and packaged items like dried beans and quinoa, Khosla said.

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"You want to buy food that will expire quickly like vegetables and fruits. Those are the types of foods you want to be consuming the most," she said.

While fresh items expire faster — and may lead to more shopping trips — it's worth it in the end, Khosla said. Setting time once a week to prepare meals for the week ahead can ensure these foods don't go to waste.

And parents can even add any leftover greens to their kids' desserts or breakfast smoothies.

"You can chop up some spinach and put it into brownie batter or add a handful of greens into the blender to make peanut butter chocolate smoothies," she said.

Like with any diet, moderation is key.

Khosla said she doesn't suggest people eat clean 100 percent of the time. That could lead to binge eating junk food.

She does however recommend they follow the 80/20 diet. That means 80 percent of the food they consume should be healthy items like veggies, fruits, whole grains and fish. And the 20 percent is for the foods they crave, like pizza or chocolate.

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To shop organic or not?

While organic produce has less pesticides, it's often more expensive than regular products. However, Khosla does recommend shoppers opt for organic dairy products, or find alternatives like almond or cashew milk, and choose organic on specific fruits and vegetables considered part of the dirty dozen.

According to the Environmental Working Group (EWG), the following fruits and vegetables have the most pesticide residue:

  • Strawberries

  • Spinach

  • Nectarines

  • Apples

  • Grapes

  • Peaches

  • Cherries

  • Pears

  • Tomatoes

  • Celery

  • Potatoes

  • Sweet bell peppers (That includes hot peppers)

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Last but not least: Read the nutrition facts label

"It's really important to understand what you are putting in your body," Khosla said.

Sometimes an item advertises itself as a nutritional snack, but one look at the nutrition facts label could say otherwise.

Khosla advises shoppers compare products based on the amount of calories per serving, sugar, fiber and protein listed on the label.

Fat-free doesn’t necessarily mean it's calorie-free, according to the U.S. Food and Drug Administration. Some lower fat food items may have just as many calories as the full-fat version.

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"It's not about becoming obsessed with the number, but really become aware and educated," Khosla said.

She recommends shoppers also read the ingredients section before purchasing any item.

"You want to limit packaged products to 10 ingredients or less. If you can't understand an ingredient or pronounce it, it's probably a chemical," Khosla said.

"Our bodies aren't going to be able to break down chemicals as easily and digest them as effectively as we do whole foods."