Lean and Green Body’s 20 Rules to Live by

Sweat everyday for a minimum of 30 minutes.

Get eight hours of uninterrupted sleep.

Eat your vegetables.

Drink a minimum of 80 oz of water each day.

Follow the 80/20 rule when it comes to nutrition.

Limit stress.

Meditate daily.

Surround yourself with positive people who lift you up.

Journal everyday.

Wake up 1 hour earlier.

Limit screen time.

Read more.

Travel.

Spend time with family.

Find someone who makes you happy.

Smile.

Follow your dreams, find what truly makes you happy.

Be present.

Be happy everyday, maybe not all day every day … but everyday.

Love yourself.

The Perfect Hard Boiled Egg

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The hard boiled egg is where fast food meets healthy food! A quick and easy source of protein, with approximately 6 grams of protein and 60 calories per egg. Perfect addition to any meal, or even on it’s own as a snack.

Here is my quick and easy recipe to help you make the perfect hard boiled eggs every time!

Ingredients

  • 6 large, cage free organic eggs

  • Bowl with ice cold water

Directions

  1. Place all 6 eggs in a large saucepan with water, allow water to cover eggs by approximately 1 inch.

  2. Cover your pan with lid and bring water to a boil over high heat.

  3. Once your water is boiling, set a timer for 7 minutes (or longer depending on your perfect egg - see below) and turn the heat down to medium-high heat.

  4. After your desired time transfer the eggs to your large bowl of ice cold water.

  5. Let the eggs cool for about 4 minutes, or until they are cool to the touch, then peel and serve!

Unsure how long to boil your eggs for? Here’s a quick and easy guide!

  • 4 minutes: soft boiled eggs

  • 5 minutes: sightly soft boiled eggs

  • 6 minutes: firm soft boiled eggs

  • 7 minutes: creamy hard boiled eggs

  • 8 minutes: firm and creamy boiled eggs

  • 9 minutes: very firm hard boiled eggs


Putting Together the Perfect Lunch

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Lunch can sometimes be the most difficult meal to put together since we are typically out and about. Here are some fool proof ways to make the most out of your lunch! These rules apply for bringing your lunch or dining out.

PROTEIN: 4 oz for women and 6 oz for men (on average)

FAT: think healthy fat … avocado, olive oil, salmon

FIBER: avocado, chia seeds, flax seeds

GREENS: salads… pick any green you like!

Some meal options ….

  • Large green salad with 1/2 avocado, chicken, and olive oil and lemon as your dressing

  • Salmon, 1 cup of spinach, 1 avocado, and 1 cup of rice

Putting these meals together should be FUN!

Mix and match … there are seriously endless options! Find the foods you love, and mix and match so that you have 1 food item from each category.

Putting your meals together this way will keep you full longer, and help you reach your goals faster. Whether you are looking to gain weight, lose weight, add muscle tone or lower your blood sugar there is a combination that is perfect for YOU!

Need more advice on how much of each category to add to your meal? Reach out to our Holistic Nutritionist Jennifer Khosla at jennifer@leanandgreenbody.com


Seasonal Produce - April

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By popular demand, I am going to start a seasonal produce blog post.

I will be updating you on the seasonal fruits and vegetables available for use here in Florida!


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April Seasonal Produce

Bell pepper

Blueberries

Cabbage

Cantaloupe

Carrot

Cauliflower

Celery

Cucumber

Eggplant

Grapefruit

Guava

Lettuce

Mushroom

Orange

Papaya

Peaches

Peanut

Potato

Radish

Snap Bean

Spinach

Squash

Strawberry

Sweet Corn

Tangerine

Tomato

Watermelon


*list is from freshfromflorida.com

Cauliflower Quinoa Cakes

It’s not a secret that I’m slightly obsessed with the cauliflower quinoa cakes at the Edgewater Beach Hotel.

Lucky for all of you, the Chef and team at the Edgewater Beach Hotel gave me the exact recipe!

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Cauliflower Quinoa Cakes

Makes 6 cakes


Ingredients:

  • 2 cups of over cooked red quinoa

  • 1/2 head cauliflower

  • 1 cup goats feta

  • 1 lemon

  • 6 green onions

Directions:

  1. Place quinoa in salted cold water and brig to a boil, simmer until soft

  2. Remove stem from the cauliflower and process in food processor

  3. Blanch cauliflower in salted boiling water, cool cauliflower after

  4. Mix all ingredients in a large bowl

  5. Form into cakes using stainless steel mold

  6. Cook on medium heat until crispy on both sides and warm throughout

  7. Garnish with grilled lemon and green onion

Try these at home and let me know your thoughts!

Delicious Raw Lean Reset Review

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If you know me personally, you know I LOVE a good detox! Honestly, nothing makes me feel better than cleansing my body inside and out. I recently had the pleasure of testing out the Delicious Raw Lean Reset. I chose to complete the 3 day option, which was a mix of fresh pressed juices, kale slaw and spinach salads. (The Lean Reset also comes in a 2 day option.)

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I’ve done several detoxes and cleanses in the past and I am well aware of the easing in and easing out process. If you are unfamiliar with how to begin a detox, what to expect, or how to ease out of a detox, check out my book, Revitalize & Renew: 7 Days to a Healthier You!

I absolutely loved this detox! The juices were amazing, the kale slaw around lunch time was very satisfying, and the spinach salad at night was huge! I wasn’t sure I would be able to finish all the food and juice in one day. The first day was the toughest, mainly due to the lack of caffeine, and the adjustment to mostly liquid nutrients. By the second day I was vibrant, energized and ready for more! By the end of the reset I noticed clearer skin, more energy, and less bloating… my body felt amazing.

I am already looking forward to my next Lean Rest … who’s with me?