Roasted Carrots Recipe

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Another Fall favorite!

This roasted carrot recipe is perfect for the holidays, and a sure favorite by everyone at your table.

Roasted Carrots

Ingredients:

  • 1 bag of whole carrots (approximately 6 whole carrots)

  • Grapeseed or Avocado Oil

  • Sea Salt and pepper to taste

  • Garlic powder and crushed red pepper optional.

Directions:

  1. Preheat the oven to 350 degrees F

  2. Wash carrots, and slice into 2 inch pieces.

  3. Spray baking sheet with cooking oil (our favorite is coconut oil or avocado oil spray)

  4. Place carrots onto baking sheet, coat with oil (grapeseed or avocado oil) and season to taste.

  5. Bake for approximately 40 minutes, or until tender.

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!

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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.