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.


Spend time with family.

Find someone who makes you happy.


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!


  • 6 large, cage free organic eggs

  • Bowl with ice cold water


  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!


April Seasonal Produce

Bell pepper



















Snap Bean




Sweet Corn




*list is from freshfromflorida.com

Delicious Raw Lean Reset Review


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.)


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?

Dirty Dozen 2019

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Every year, the Environmental Working Group (EWG) comes out with a list of the dirtiest fruits and vegetables (dirty dozen). These are the fruits and vegetables that are the most contaminated with pesticides, herbicides, fertilizers and other harmful toxins. The EWG also releases a list of the clean fifteen each year, which are the cleanest fruits and vegetables. It is recommended that you buy the dirty dozen organic whenever possible, the clean fifteen may be purchased conventional.

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Dirty Dozen

  1. Strawberries

  2. Spinach

  3. Kale

  4. Nectarines

  5. Apples

  6. Grapes

  7. Peaches

  8. Cherries

  9. Pears

  10. Tomatoes

  11. Celery

  12. Potatoes

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Clean Fifteen

  1. Avocados

  2. Sweet Corn

  3. Pineapples

  4. Sweet Peas Frozen

  5. Onions

  6. Papayas

  7. Eggplants

  8. Asparagus

  9. Kiwis

  10. Cabbage

  11. Cauliflower

  12. Cantaloupe

  13. Broccoli

  14. Mushrooms

  15. Honeydew Melon