Lean and Green Body® x Amazon Store Launch

I am so excited to finally share a project that I have been working on for some time now. I partnered with Amazon to create a custom Lean and Green Body® store full of all my favorite nutrition, wellness, and healthy living necessities!

I will be updating the store frequently to add more of my trusted products for all of you!

I do extensive research on all the nutrition and wellness products I use and recommend. All nutrition supplements are food based and bioavailable in the body, making it easier for your body to utilize and absorb the benefits.

You’ll find several of my favorite skincare products, my favorite yoga mat and props, along with the meditation cushion I use daily. I have also included a section with a few of my favorite books!

I am so excited to share my custom Lean and Green Body® store with all of you!

Click HERE to check it out!

** In full transparency - these are affiliate links and I do make a small commission when you purchase through my links. This helps to support my small business and my team. Thank you!

5 Ways I am Making Wellness Accessible to All

My goal with Lean and Green Body® has always been to educate my greater community and to make holistic nutrition and wellness services available to everyone. It bothers me that not everyone has accessible to incredible, science based Nutrition information, it bothers me that people are getting priced out of yoga classes (crazy?!?), and it really bothers me that some people think wellness is only available to the elite 1%… I’m here to change all of that.

Today I thought it would be fun to share a few ways in which I am starting to make wellness more accessible to everyone…

Free yoga class on my You Tube Channel - please subscribe to my channel to be notified of new and exciting videos coming soon!

Public yoga classes at Edgewater Beach Hotel every Saturday - drop in price is only $10 (the average yoga class drop in is $20), my goal is to help make yoga accessible to everyone.

Tons of nutrition content including recipes, tips & tricks, supplement info and so much more on my blog! Two new blogs go live every week.

Thousands of pictures = content on my social media platforms Instagram and Facebook showcasing my top nutrition and wellness tips, as well as daily tips to living a more mindful life.

In addition I am launching something new in the next few months that will make all of my knowledge available to you in a whole new way….can’t wait to share more!

Photo By Jontel Chere

My Number One Tip for Living a Healthier Life

My number one tip for a living a healthier life…be more present.

Be more present with the foods your are consuming, eat consciously.

Be more present with the media you mindlessly consume. You can be ‘up to date’ with the happenings of the world without having the news on 24/7.

Be more present with the energy you consume. Who do you surround yourself with? How do they make you feel?

Be more present with what you choose to read. There are so many happy endings yet to be read.

Tune in to what is real.

Tune into what is happening all around you. We are constantly consuming. You have the power to choose what you consume.

What we consume ultimately determines our attitude and outlook on life.

I would encourage you to pause - to be more present starting today.

Be more present with the gifts that are right in front of you.

So many of us are so focused on scrolling through social media, unnecessarily checking our emails 100 times a day, and being up to date on everything the tv throws at us. When we give our energy to those things, we are not being present we are giving all of our energy away willingly. When we choose to live this way we are missing the incredibly beautiful gifts that are right in front of us. Put the phone down, take off your watch, turn the tv off, and look around.

Presence is a true gift for ourselves, and the ones we love most.

Photo By Jontel Chere

Free Stretch Class in Naples!

Cariloha Naples and I are teaming up again!

By now you all know I am obsessed with their bamboo clothing and my new bamboo blanket. The husband and wife team behind this company is such a delight and I absolutely love collaborating with local small businesses. “We rise by lifting each other up.”

We are teaming up for a Valentine’s Day Sip & Stretch Class on Saturday February 13 at 10am!

I will be teaching a 30 minute stretch class in Mercato… (on the green outside Bravo and Narrative)

…after class we will celebrate Valentine’s Day by sipping champagne and shopping at Cariloha! Can you think of a better combination?? They will be offering a special discount to everyone who takes the class…time to stock up on my favorite joggers!

The event will be outside and all COVID protocols will be taken to ensure that this is a safe and socially distanced event. Masks are required inside the store, so please be sure to bring yours.

If you have any questions please reach out me to at jennifer@leanandgreenbody.com

Space is very limited… reserve your space today!!

Probiotics - what you need to know

Let’s chat probiotics.

By now you’ve probably heard me and every other nutrition blogger out there stress the importance of probiotics and how incredible they are, but you may still find yourself questioning ‘what are they, and do I really need them’??

First things first…your gut is essentially your second brain. In fact, 70% of our immune system is located in our gut.

healthy gut = healthy immune system = healthy body

Did you know that 90% of serotonin (that feel good chemical we all love) is also produced in the gut!?

Probiotics help to improve the good bacteria in our gut, essentially to balance out the bad bacteria. Bad bacteria can start to take over our gut due to a poor diet, antibiotic use, stress, travel, and poor lifestyle choices. In fact every time you take antibiotics you are wiping out not only the bad bacteria, but the good bacteria too.

This is where probiotics come in! They flood your system (your gut) with healthy bacteria to improve the overall health of your body.

The World Health Organization defines probiotics as “live microorganisms which when administered in adequate amounts confer a health benefit on the host”… they improve your health!

How do you know if you need to take a probiotic? Well if you eat an acidic diet, use antibiotics, use prescription medications, have candida, are stressed often, or have poor lifestyle choices a probiotic may be just the thing you need to turn it all around.

I am in no way stating that a probiotic will solve all your problems, but it’ll probably make you feel a whole lot better!

I recently had the opportunity to collaborate with a dream brand of mine, Daily Nouri.

I have followed Daily Nouri founder and CEO, Caroline Beckman, since her days at SUJA years ago. This lady knows her stuff…and all her products are backed by science. It has been inspiring to see the growth in Daily Nouri in just two short years.

The company now offers 4 products, three probiotic blends (digestive health, women’s health and weight health) and a new Inner Immune product to keep us all healthy during COVID-19 and beyond.

I recently tried the digestive health probiotic blend for two months [I always try everything before I recommend it to you], and I love it! I’m literally hooked. I would say that I started to notice a difference within two weeks. Truth be told I have been on a probiotic for years now, but wasn’t loving it. Within 14 days of trying Nouri I noticed a big difference! My low belly was no longer bloated, my skin was clearer, and my brain fog was diminished. Seriously, even with a million things going on and some current major stressors I was able to think clearly and get stuff done. My digestive health is better than ever!

I haven’t taken antibiotics in years; however, in recent years I have felt like my gut health needed a reboot. Even eating as healthy as I do, and following the 80/20 rule I could feel that I need a jump start in the gut department.

One of the things I like best about Nouri is the orange scent! It was such a nice surprise. The probiotic is suspended in omega-3’s (think…anti-inflammatory!) and has a mellow orange scent. Most of my supplements have such strong (not always pleasant) scents, and my previous omega-3 always left me burping up fish for the rest of the day…not amazing.

Nouri is a powerhouse, with a team dedicated to making us all healthier beings. All of their products are backed by scientific research and contain only the purest ingredients.

To learn more about Daily Nouri and to see if a probiotic is right for you click HERE.

I am not a doctor, I am simply sharing my thoughts and opinions as a Nutrition professional; remember to always consult your doctor before starting a new supplement

Holistic Skincare 101: How to Prevent Acne

I get a ton of messages and comments IRL and on my social media pages about my skin. People always want to know what my secret is to glowing, smooth skin? I’m not going to lie, part of it is good genes (thanks Mom & Dad). Although I do take incredibly good care of my skin, you could say it’s a hobby!

I have a pretty die hard morning skincare routine and evening skincare routine that I can share in a future post. (comment below and let me know if you would be interested in that!)

Today let’s focus on clear skin, and what it takes to be acne free. 

Our skin is our largest organ, whatever we put on our skin will ultimately be absorbed into our skin and into our bloodstream. This is why organic and clean beauty and skincare products are so important. The liver and kidneys are the two main organs involved in detoxification, so when we consume or ingest chemicals and toxins into our body (think toxic skincare) we make their job even harder. 

So now that you know your skin is your largest organ, let’s take a step back. My number 1 piece of advice, and the entire point of this post, is that NUTRITION IS KEY. 

I still stand behind the philosophy of “you are what you eat”. What we eat has such a huge impact on our skin. Dairy is one of the biggest contributors to acne and redness on the face. This is primarily because dairy, especially cows milk dairy, is injected with tons of hormones, antibiotics, and other toxins. When we eat dairy we are in turn ingesting these toxins, hormones, and antibiotics…gross! If you want to be grossed out even more…dairy is filled with blood and pus. In fact the FDA legally allows 750 MILLION pus cells in every liter of milk?!? How crazy is that. So yeah, dairy is terrible for your skin. Pus in your milk turns to acne on your face. 

Inflammatory foods are also a major cause of acne…think gluten and sugar. Both of these food groups cause major inflammation inside the body, redness on the face, and acne breakouts. Fast food is another big contributor to acne. Chances are your favorite fast food staples are loaded with gluten, diary and sugar…not only wrecking havoc on your digestive system but also on your skin. If you are suffering from acne try eliminating these foods for 21-40 days and see how your body responds…chances are clear skin is right around the corner!

Stress is another huge contributor to acne. Ever notice that you tend to break out more when there is a big deadline or exam coming up? It’s not a coincidence. In order to keep your stress down make sure that you are taking time for yourself every day. Go for a walk, meditate, journal, do some gentle yoga. Take time to move and breathe in a way that is relaxing and healing for your soul. This will help to keep your stress down, and will help to keep those unwanted acne flare up away!

If you enjoy posts like this and want to learn more about holistic skincare comment below and let me know!

Photo Taken By: Jontel There Photography

Coffee Ice Cubes

Do you love ice coffee?

But hate when the ice melts and dilutes that beautiful bold coffee flavor? I’ve got just the solution for you!

Coffee ice cubes!

All you need to do it brew your favorite coffee at home {or buy it} and let it cool down to room temperature. 

Pour your room temperature or cold coffee into ice cube trays {this part can be a but messy…it’s okay, the finished product is worth it!}. 

Then stick ice cube trays into the freezer until the coffee is completely frozen. I like to do this over night, so ensure that it everything is frozen. 

Then add the ice cubes to your favorite ice coffee…and bam! There you go!

This is the perfect recipe for hot Florida summers. 

Try it out and let me know what you think!

Holistic Health Code 7 Day Detox Review

I recently had the opportunity to partner with Holistic Health Code and try their 7 day reset. As an avid detox lover and self proclamed detox queen you know I’m all about a good detox. I was excited to try this specific detox because this is a real food detox {similar to the detox in my first book Revitalize & Renew: 7 days to a healthier you}. Holistic Health Code was founded by Meg, a Registered Nurse who saw a gap in our healthcare system. She works with Health Coaches to create a unique and new experience for their clients. I immediately connected with this female owned brand and was excited to see what made their detox stand out. 

When you order their detox you are sent a 7 day meal plan with tons of mouth watering recipes…not something you typically associate with detoxing. Plus, you receive supplements for morning and night for each of the seven days. You also receive Holistic Health Code’s custom propriety detox shake mix. 

I have tried my fair share of protein shakes over the years, and consider myself quite the connoisseur. The shake mix taste likes vanilla pudding {when mixed with vanilla almond milk}. During the detox I typically drank it with just almond milk and chia seeds {added those for a little extra fiber} and I loved it. There are a few smoothie options in the menu they provide for you, so you can always experiment with those too!

During the detox I felt really good, energized and felt overall lighter. The difference between this detox and many others out there…you get to eat real food! It’s a no brainer. 

Now thru August 15, 2020 use code LEANANDGREEN10 to receive 10% off the Holistic Health Code 7 day reset. Click HERE to sign up today!

To learn more about Holistic Health Code and all their offerings click HERE

This post was #sponsored by Holistic Health Code, all opinions are my own.

How to Make Every Weekend Feel Like a Vacation!

I’m back from ‘vacation’!! Well, honestly it was just a long quiet weekend at home, but it was so relaxing it felt like a vacation. 

I feel like we are all in need of a good vacation at this point, right? 

I’m mean how many of us have had to cancel numerous trips because of this COVID-19? I know I was pretty upset initially to be missing out on vacations we had been planning for a year, but there’s nothing we can do. Except…vacation at home. 

I mean our homes are probably the safest places for us to be right now, it’s the most controlled environment. We are responsible for who and what we bring over…your house is probably the cleanest bar in town at this point too!

So today I’m sharing 3 ways that you can make every weekend feel like a vacation!

Turn off your devices… turn off the tv, put your phones on silent, and be super present with your family. We all spend so much time with our heads buried in our devices and on our screens that we are rarely truly present for our loved ones. It’s amazing when you turn off your devices what you will notice. What fun new conversations may spark, or new family hobbies may start. 

Get outside! We finally decorated our lanai over the weekend, and it’s like a whole other living space! I’m so in love with it. We bought a Weber grill, dining table, and some accept chairs and spent some solid time soaking up some vitamin D and grilling out. It was a breath of fresh air, literally, after spending the last few months inside the home. I’m so excited we finally took the plunge and furnished our lanai, I can see us utilizing this space often. 

Try a new recipe! My husband and I love to cook together. Most of our favorite recipes take less than 30 minutes to make, but we recently started branching out and trying new recipes. It’s super fun to create these recipes together, and try new cooking techniques. One recipe we have been making on repeat is our Paella recipe try it at home this weekend!

These are just 3 ways you can make every weekend feel like a vacation. Spending time being fully present with your loved ones, spending time outside, and trying a new recipe!

Comment below and let me know how you like to spend your weekends!

Paella!

My husband and I love to spend time together cooking and experimenting with new recipes. We first tried out this paella recipe over my birthday in April, and have made it several time since… fine tuning it to our liking each time. Today I am sharing the recipe with you!

Ingredients:

2 tablespoons olive oil

1 TBSP paprika

2 tsp dried oregano

Salt and pepper to taste (approx. a pinch of each)

2 pounds of chicken thighs - wash, trim and cut into 2 inch pieces

4 TBSP of grapeseed or avocado oil (divided up)

3 cloves of garlic, dice and crush

1 TBSP crushed red pepper flakes (less depending on how much spice you like)

1 pinch of saffron threads

1 bay leaf

1/2 bunch (1/2 bag) of flat leaf parsley, finely chopped

1 quart (32oz) low sodium chicken broth OR bone broth

2 cups of uncooked white rice (brown rice is a healthier substitute)

1 sweet onion, diced

2 lemons, zested

1 red bell pepper, chopped

1 pound chorizo sausage (casings removed and crumbled

• we use vegan chorizo from Trader Joe’s and it’s incredible, highly recommend this substitute 

1 pound of shrimp, peeled and deveined

• we have used the seafood blend from Trader Joe’s as a substitute for this previously and it’s another great alternative

Directions:

1. In a medium bowl, mix together 2 tablespoons oil, paprika, oregano, and salt and pepper. Stir in your chicken pieces and coat with seasoning. Cover and place in refrigerator.

2. Heat 2 tablespoons oil in a large skillet over medium heat. Stir in garlic, red pepper flakes, and rice. Continue cooking and stirring to coat all the rice with oil, about 3 minutes. Add saffron threads, bay leaf, parsley, chicken broth, and lemon zest. Bring to a boil, cover, and reduce heat to medium low. Simmer 20 minutes.

3.  Meanwhile, heat 2 tablespoons oil in a separate skillet over medium heat. Stir in marinated chicken and onion; cook 5 minutes. Stir in bell pepper and chorizo; cook 5 minutes. Stir in shrimp; cook, turning the shrimp, until both sides are pink. *always make sure your chicken is cooked to an internal temp of 165°

4. Spread rice onto your serving tray or bowl. Add meat and seafood blend to the top.

recipe modified from allrecipes.com paella recipe

Are Organic Lemons Really Alkalizing??

Alright, let’s clear one thing up. Something that has been blowing my clients minds for years.

Why are organic lemons alkalizing?

I mean aren’t lemons acidic? Don’t they have a very acidic (low) pH?

Today I’m going to blow your minds… organic lemons are indeed alkalizing. 

Yep, you read that right. 

Want to know why…

Foods are considered to be either acidic or alkalizing depending on how they respond inside the body… not how they act outside the body. A food could have a very acidic pH outside of the body, but once inside the body they become very alkalizing…this food is then termed an alkaline food. 

Inside our bodies lemon are very alkalizing. Once lemons are ingested, broken down and metabolized they actually help to make the pH of our bodies more alkaline. 

Organic lemons are actually considered to be one of the most alkalizing foods we can eat. 

Is there really a difference between organic and non-organic lemons? In my professional opinion, yes absolutely. Non-organic or conventional lemons are sprayed with a myriad of pesticides, herbicides and other toxins. These toxins penetrate the skin (especially when you slice into a lemon) and you end up ingesting these toxins. These chemicals are extremely acidic and harmful to your health, and outweigh the positive alkalizing benefits of the lemons. 

When possible always buy organic OR talk to your local farmer at the market about their growing principles. 

Lemons are an incredibly healing food, and part of my daily diet. Click here to read all about how I incorporate lemons into my morning routine. 

Detoxing on a Budget - part II

The ‘Detoxing on a Budget’ series is back! In our first part of this series (HERE) we discussed the first (and cheapest) steps you can take to begin detoxing your diet today.

Now we are going to discuss the next steps you can take to further detox your pantry. In part one we discussed eliminating all processed foods and really anything that comes in a box or a bag. Time to let that shit go! Your body deserves better. 
In part two today we are going to discuss how to incorporate a morning routine. 

A morning routine is a great way to add a daily detox into your life…and the results are unbelievable! What you choose to do in the morning sets the tone for your entire day. By starting your day on the right foot you are literally setting yourself up for success. 

When you start your day by flooding your body with nutrients, vitamins, minerals, hydration, and really fueling your body and mind properly…you are more likely to make better choices throughout the day. 

I have discussed my morning routine HERE and it has definitely evolved over time, but remains very similar. 

I’m a true believer in the triple play. To read the full benefits of the triple play click here

The idea is to hydrate your body first thing (our bodies get so dehydrated when we sleep because they are working so hard)… so hydration is number one. Start your day with 8 oz of room temperature water (super important because we do not want to shock the system) mixed with the juice from 1/2 an organic lemon. 

Next I like to come in with a gentle detoxer…kinda scrub the wall of the intestines… and seriously energize the body… it’s like a shot of espresso (minus the caffeine). That’s right I’m talking about APPLE CIDER VINEGAR. If you have been following me for awhile now, you know I’m super into ACV. Check out my full post on ACV here 

I’m so passionate about this product that when I was the keynote speaker for my alma matar Springfield College last year, I started my talk by serving up shots of ACV to the entire crowd. Yep, that’s right! We were all awake and ready to go!

There are two important things to remember when taking ACV… first always mix it with water. I prefer to mix it with 2-4 oz of water, but I know some individuals who like a full 8 oz, up to you! The second thing is to make sure you are buying high quality ACV, my favorite brand (#notsponsored) is Braggs ACV. I’ve been talking about this brand for years now, and have gotten hundreds of people nationwide taking it every morning. I love this brand because it contains “the mother”, the cloudy questionable stuff at the bottom of the bottle…that’s the good stuff. Make sure you shake up your bottle before pouring. Any ACV with “the mother” would be acceptable…and ACV without “the mother” is simply a salad dressing ingredient. 

Many people worry that the ACV will make their acid reflux (and other symptoms associated with an acidic diet) worse… honestly, in my research, education and my work with clients it has made it much better… and is actually know to alleviate the symptoms  all together. 

Lastly, my final step in my morning are greens!! Honestly, probably my favorite step, hence the name LEAN AND GREEN BODY®. The greens come in and provide a second layer of gentle detoxification, boost your immune system, and provide you with natural (caffeine free) energy. Many of my friends and followers wonder how I last 12 hour work days without coffee… it’s all in the greens, natural energy! Honest. 

Here are the two brands I’m currently loving for greens! HERE and HERE

I could drink just about anything for my health, but these 3 steps in my morning routine are essential…and I think they all taste pretty good! Okkk Okk the ACV is definitely an acquired taste, but I promise the benefits outweigh the flavor. 

The Lean and Green Body® Morning Routine #TRIPLEPLAY

8 oz room temperature water with 1/2 organic lemon

1 TBSP of ACV with water

8-10 oz of water mixed with greens 

Happy Detoxing!

In need of some yoga??

Are you in need of some yoga, but have “no time” to actually practice.

Check out our newest 20 minute powerful vinyasa class on You Tube

This class is sure to help your get your sweat on, work your core, and completely zen out all in 20 minutes.

Our 20 minute powerful vinyasa class is perfect for the busy mom or over scheduled entrepreneur.

We could all use a little more zen in our lives.

A new You Tube video release every Thursday! Subscribe to the Lean and Green Body® You Tube channel so you never miss one!

EFT Tapping: what is it, how to use it, and how it can transform your life

This is a follow up blog from my May 11, 2020 blog post on 6 ways to deal with anxiety

In that May 11th blog post I briefly touched on a technique called tapping, and I wanted to dive a bit further into here for you. 

Tapping. Emotional freedom technique tapping can seriously help anxiety as well as many other mental health conditions. EFT tapping helps to balance out the energy in the body, and alleviate emotional and physical pain.

Tapping is a combination of Eastern and Western medicinal principles and it works by altering the brain, body and energy systems all at the same time. This technique is also referred to as “psychological acupressure”. 

How does it work? Tapping is exactly what it sounds like - you tap specific meridian points on the body to aid in relief from pain, trauma, stress and anxiety. This therapy has also been known to help individuals move through fears and achieve big goals. (sounds amazing!!)

How often do I have to do it? There is no real answer here, it is unique to each individual. Many find it beneficial to tap for a short period of time (on specifically targeted meridian points) 2-3 times per day. It’s important to listen to your body and increase or decrease as needed. 

This therapy can help you work through past trauma, limit or eliminate stress and anxiety in your present, and help you reach your biggest goals. The best part…you already have everything you need for this therapy. No tools, no expensive therapist or teacher…just you! This is a tool (similar to meditation) that you can do anywhere.

Here is a chart with the meridian points often used for tapping.

For more information on EFT Tapping check out this article here

Easy Steamed Artichoke Recipe

Today I am so excited to share a recipe from one of my favorite influencers and wellness professionals Mariya Kulyk RN, HWNC-BC

Check her out @holisticnursecoach and her website www.theholisticnursecoach.com coming soon!!

Have you ever come across a beautiful, fresh artichoke at the grocery store, but decided to pass because you had to idea what to do with it? I am so excited to share my absolute favorite way to prepare an artichoke that is both EASY and delicious.

It’s important to also mention that artichokes not only taste good, they are good for you! Artichokes are a good source of fiber and essential vitamins like Vitamin C. It’s a win-win!

Easy Steamed Artichokes

Ingredients:

• 2 fresh artichokes 

Tip: When selecting artichokes at the store, look for ones with tightly-packed leaves, give them a squeeze, and you should hear a rubbery sound, indicating that they are fresh!

• 4 tbsp extra virgin olive oil (EVOO)

• 1 lemon

• filtered water

• sea salt

• pepper

Directions:

1. Prepare artichokes: Begin by trimming the end portion of the stem. Place an “X” at the tip of the stem with your knife to ensure it cooks through. Use a serrated knife to cut about 1 inch off the top of the artichoke, revealing it’s insides. Trim the edges of leaves so they are flat. Rub the top of artichoke with lemon to prevent browning (oxidation).

2. Fill a large pot with about 2 inches of filtered water. Squeeze the juice of 1/2 of lemon into water and leave it in the pot. Add 2 tbsp of EVOO. Bring to a boil.

3. Reduce the water to a simmer, place the artichokes on their sides and cover with a tight lid.

4. Simmer for 35-45 minutes, depending on their size. They should be fork tender.

Tip: Check the water level halfway through to make sure it didn’t run out!

5.   Remove artichokes with tongs. Cool for a couple minutes before cutting in half.

6.   Scoop out the choke with a spoon.

Tip: The choke is a white, fibrous, hair-like section of the artichoke right above the stem and artichoke heart. This area is important to remove as it can be a choking hazard, this is also where the arti-choke got it’s name!

7. Finish the artichokes with a drizzle of EVOO and with sea salt.

8. Dipping vinaigrette: simply mix the juice of 1/2 lemon with 2 tbsp of EVOO, add pepper and salt to taste, and use it as a dipping sauce for your tasty, pull apart, artichoke. Enjoy!

How to Detox on a Budget - part 1

I’ve received countless questions about how to detox on a budget. So I thought it would be fun & super helpful to put them all together in a blog series for you!

Let’s begin…

Is it really possible to detox on a budget??

YES! Absolutely, it’s possible to detox on any budget.

The first part of any detox is removing all processed foods from your diet. Eliminating anything that comes in a box or a bag. Chips, crackers, cookies…gone. 

I discuss this “easing in to your detox” in depth in my book Revitalize & Renew: 7 days to a healthier you…and honestly it is one of the most important steps. 

Why? Because despite your specific reason for detoxing, we all cleanse our bodies hoping to eliminate toxins in a particular region or organ in the body. The first (and easiest) way to do this is to remove processed foods from your diet. 

We can not detox or cleanse our body if we are still flooding it with preservatives and chemicals. 

If you think about how long the food in your pantry can last…it’s a long time. I mean how long was that bag of chips sitting on the shelf in the store before you brought it home? Chances are a longgg time. 

For any food item to be shelf stable for long periods of time chances are it has some chemicals and preservatives in it - unless we are talking dry beans…then stock up on those! ;)

The elimination of processed foods (this includes fast food) is the first step of any detox…and is definitely the first step to detoxing on a budget. 

You are the gate keeper to your home (more than likely) - you control what comes into your house and your kitchen. If you are not the gate keeper to your home, you are at least the gate keeper to your body… you ultimately have control over what you choose to put in your body and how you fuel it. 

Throughout this series I will discuss the basics on how to detox on a budget. What you need to know without breaking the bank. Have questions about this topic…leave them below!!

Time to clean out that pantry!

Advice from a Supermodel

I had the privilege of attending Create & Cultivate in Miami at the end of 2019. It was an incredible and empowering full day conference with female entrepreneurs, mothers, and creators. 

You can read my full recap HERE

At the conference I had the opportunity to speak 1:1 with the top CEO’s, industry leaders, and supermodels. I have been digesting and implementing much of their business advice since the conference…and you have probably seen some big shifts in my business and online presence in the past six months. 

Towards the end of the day I had an opportunity to speak with supermodel Karolina Kurkova after her keynote. We ended up discussing nutrition because that’s something we are both passionate about.

I’ll never forget what she said “in order to be good, you have to be a little bit bad” … meaning that every once in awhile you have to indulge and eat the french fries or “whatever your thing is”. 

I could not agree more! 

I firmly believe in the 80/20 rule when it comes to nutrition. Honor your body, fuel your body with the best organic foods, and know that it is okay to indulge sometimes. 

When we try to be perfect 100% of the time with our diet it sets us up for failure.

I will be touching upon this in a future blog post…

What are your thoughts about Karolina’s advice? Surprised? Let me know in the comments below.

Personally, I love that one of the top supermodel’s in the world thinks it’s okay to eat fries occasionally!! For some reason this made me feel so much better about my occasion fry indulgence. lol!

How to Make Fruit Ice Cubes!

Summer is almost here, and it’s time to step up your water game.  

As many of you know I love adding fruit to my water…adds a little flavor, essential vitamins and minerals, plus it looks really cute!

Now that the temps are rising…and let’s be honest it’s already well into the 90’s here in Florida on a daily basis…it’s time to up our hydration game. 

Simply add fresh fruit or even fresh herbs to your ice cube tray…top with fresh water…and allow it to freeze together for a few hours to create chic & stylish ice.

These ice cubes are great for spicing up your water, adding to your kids water bottles, and even topping of your favorite summer cocktails!

Give it a try and share your pictures in the comments below!

Smoothie Questions Answered!

How good is your smoothie game?

I recently shared a picture on social media of my blender full of my favorite smoothie ingredients and asked if any of you had questions about how you could improve your smoothie game.

….let’s just say there were crickets…lol

So instead I am going to answer some of my most frequently asked questions about smoothies!

Do you know how to keep your cravings at bay?

Do you know what to add to keep your blood sugars level?

How do you stay full for hours?

Eating the appropriate amount of fiber, healthy fat and protein at each meal will help to keep your blood sugar levels within a healthy range, and also help you to burn more fat throughout the day. 

Fiber is going to keep your full. It is also the ultimate detoxer and helps our body remove waste and toxins on a daily basis. If your smoothie is only holding you over for an hour or two add more fiber to the mix.

Perhaps increase your spinach or kale from 1 handful to 2 handfuls per smoothie, or add more chia seeds to the mix!

Healthy fats are going to help you burn fat. I’ve said this before and I’ll say it again. 

FAT burns FAT… mind blowing, especially if you are new to the nutrition world. 

With that being said, not all fat is created equal. Think about using high quality, mono and poly  unsaturated fats in your smoothie… pure nut butters and coconut oil are both great options. 

When using healthy fats in your smoothie they will slow the digestion of your entire smoothie- thus keeping you full longer! Burn more fat and stay full for hours… sounds like a win-win to me!

Protein is essential for our bodies, and is especially useful for repairing and rebuilding our muscles and wound care…however, many Americans consume over 2x more protein than they actually need. This begins to tax the kidneys and the liver, since they can only filter out so much protein each day. The “extra” protein that you consume and do not utilize that day will be stored as fat. 

Is it just me or does this seem counter intuitive? Why consume more protein than your body requires if it is just going to be stored as fat? 

Choose a healthy protein powder that works for you and your specific needs. There are excellent vegan and whey based protein powders available. 

A highly nutritious smoothie should be able to hold you over for nearly 4 hours. Making it the perfect breakfast for the busy Mom or entrepreneur. 

If you find yourself becoming hangry or if your blood sugar levels are out of wack - you need to make some adjustments to your smoothie.

Did you enjoy this post? Would you like me to go more into the science of the WHY behind each ingredient? Comment below and let me know!

How to Select a Healthy Cocktail!

Cocktails tend to be a taboo topic in nutrition, but I’m realistic. 

I personally love a good cocktail and believe in moderation. 

My go-to cocktail has been a vodka soda with extra lemon for years now. I love the simplicity of the drink, it’s light, fresh, low in calories, low in sugar…and it’s gluten free!

The danger in most cocktails is not the alcohol itself, but the mixers. Most drink mixers are full of sugar, empty carbohydrates, and calories. In fact, it’s actually the mixers that can give you the worst hangovers (not to mention a super high spike in blood sugar). 

Here are my top 3 Lean and Green Body® rules for a healthy cocktail…

1. Pick your liquor wisely.

Vodka has 96 calories per 1.5 ounces 

Tequila has 64 calories per 1.5 ounces

Rum has 97 calories per 1.5 ounces

Gin has 110 calories per 1.5 ounces

Vodka, tequila, rum and gin are all low in calories, have zero carbohydrates and no sugar (due to the distilling process). When you begin to add flavors or ‘spices’ to these liquors that is when the calories, carbohydrates and sugars increase dramatically.

2. To mix or not to mix?

As I mentioned above mixers are where the empty calories hide …and often lead to weight gain.

There are 3 mixers I love…and will always be Lean and Green Body® approved.

1.Club soda….no calories, no sugar (no blood sugar spikes), and no empty carbohydrates.

2. Ice…yes, I’m considering ice a mixer because sipping tequila (or your liquor of course) on the rocks is actually a drink. By adding ice to your drink it will actually take you longer to sip, and will slowly dilute the alcohol, thus taking longer for your body to process.

3. Real fruit. You can either choose to add fresh or frozen fruit to your cocktails adding some flavor (without the chemicals and added sugars found in most mixers) OR you can soak your liquor in fruit for days and then utilize the now freshly flavor liquor that way. 

3. Beware of the garnish.

I love a beautiful garnish in my cocktail, especially an umbrella or a beautiful straw. They can create a serious moment of “WOW” when your drink arrives, without harming your health or throwing your diet totally out of whack. 

Many drinks come with a salty or sugary rim…loaded with sugar! Did you know that many bars dip the glass in liquid sugar and then into the salt or sugar for the rim? That’s extra sugar going into your body, ultimately spiking your blood sugar and sending your hormones out of whack. If you love a good rim, try to do just a half rim next time!

Fruit in cocktails can be a great option especially when used as part of your mixer {see to mix or not to mix above}. However, when the fruit has been soaked for days…or dare I say weeks…in a sugar syrup or in alcohol…then we need to be cognizant of what else (besides the fruit) we are putting in our bodies.

Say you are having an old fashion, and you have a whisky soaked cherry in the bottom of your drink. The cherry may complete the look and you may get a real IG moment there when your drink arrives, but what’s in the cherry? We certainly can’t pick fresh cherries out at the store that look like that. These cherries are typically soaked in a sugary syrup for months at a time (super shelf stable), removed from the syrup and either added to your drink or soaked in liquor for days at a time before being added to your drink. 

Does this mean that your days of fighting with the ice to score the cherry at the bottom of your drink are over, no! I am simply here to educate you on the nutritional facts, what you choose to put in your body is your choice…ultimately you are the gate keeper. 

I believe if we nourish our bodies perfect (for us) 80% of the time, we have 20% to play with. So eat the cherry, just make sure you are eating enough alkalizing foods to balance it out. In the end that’s what it all comes down to, balance. 

So although cocktails, and alcohol in general, are considered a taboo topic in nutrition and wellness I believe in balance. I am realistic nutritionist, and can appreciate the joy of a glass of celebratory champagne, or ending your week with a vodka soda at sunset, or even a glass of wine with your S/O in northern California. The point is understand what is in your drinks and how it will ultimately impact your body, so that when you make that toast your family at Sunday dinner or cheers your best friend at her wedding you can feel really good about your choice!

Cheers! xx