How to Make my Blistered Potatoes!

I love potatoes, definitely one of my top 5 favorite foods! I am always experimenting with new ways to enjoy this nutrient dense veggie. I recently made blistered potatoes…which is really just another way to say roasted! lol

Blistered Potatoes

Ingredients:

one bag of gold baby potatoes

pink himalayan sea salt

pepper

avocado oil

Directions:

wash and trim potatoes

pre-heat convection oven to 425°F

add potatoes into oven safe dish, drizzle avocado oil, and sprinkle salt & pepper to taste

bake for 15 minutes then flip them over, bake for an additional 20 minutes

allow to cool and enjoy!

How to have more energy without caffeine

This has been one of my most requested blog posts, so I’m going to share my secrets with you today!

I gave up caffeine in June, and the months leading up to that breakup I drank very little caffeine. This was a huge deal for me because previously when I was all about the hustle and grind, serving other people and not taking care myself, I was drinking a ton of caffeine! It was legit fueling my day. I would have multiple cups of tea every day and a few coffees or espresso shots per week. I couldn’t get through the day without my caffeine.

Now looking back I realize that I was using caffeine to cover up my extreme fatigue from over working myself and prioritizing the needs of my clients and my work over myself. Fortunately, I realized this early in 2021 and had some massive changes personally and professionally.

So how do I do it all without caffeine now?!?

I focus on flooding my body with nutrients, vitamins, minerals, and the enzymes it needs.

I focus on getting good quality sleep - this is a non-negotiable for me.

I hydrate - my goal is 100 oz of pure clean water every day!

I swear by the Lean and Green Body® morning routine.

I eat a ton of greens. GREENS = ENERGY

If I need a pick me up I drink a lemon water, go for a walk outside, stretch, put on some fun music, or have a dance party!

Instead of covering up my body’s needs, I tune into them now. I am more in touch with my body than ever. Part of this is due to pregnancy, but part is due to massive healing I have done this year. I took inventory of where I was (mind, body and soul) and looked at where I wanted to be…I identified what was holding me back from living my best life, and made the necessary changes.

There is absolutely nothing wrong with enjoying a warm cup of tea or coffee, especially on these cool mornings, but if you are looking to cut down on your caffeine intake or eliminate it completely I would recommend following my list above. Instead of focusing on what you are taking away (caffeine) focus on what you are adding (nutrients, water, greens, etc).

If you’ve cut out caffeine or are looking to I’d love to hear from you! Comment below and let me know what your experience has been!

Two Reasons to Add Hemp Hearts to Your Diet Today!

One of my favorite ways to sneak a little extra protein and fiber into my salads are with hemp hearts.

These tiny little seeds are full of protein, fiber, and omega-3’s.

One serving of hemp hearts has approximately 10 grams of protein, and 12 grams of omega-3 fatty acids! That’s incredible! These little seeds pack a big punch.

I am currently loving Manitoba hemp hearts, they are available in my Amazon Store for only $7! This is a steal. Click HERE to check them out.

I love these because they are easy to travel with and I frequently bring them with me on the go.

Have you tried them yet? Comment below and let me know your thoughts!

Photo By Jontel Chere

* New Recipe * Strawberry Milkshake

Sharing a Lean and Green Body® approved Strawberry Milkshake recipe!

This recipe is so good I’ve been having it almost daily. Hope you enjoy!

Strawberry Milkshake

Ingredients:

8oz almond milk (or milk of choice)

1 scoop of Garden of Life Raw Protein - vanilla

2 TBSP organic chia seeds

1/2 Cup frozen organic strawberries

Directions:

Blend all ingredients together & enjoy!

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!

10 of the Best Meditation Songs - Meditation Playlist

I am very dedicated to my meditation practice, and as the year goes on the stronger my practice gets. 

Check out how meditation has changed my life HERE

I thought it would be fun to share one of my favorite meditation playlists with all of you!

Inevitability - Fannie Shelton

Blunda - Astrid Alvarsson

Big Sky - Sleepy Clouds

Endless Nights - Devansh Tushar

Te Urewera - Jay Belshaw

Halvmane - Manvarv

Phaedra - Arlette Leduc

Eyes of Redemption - Dolores Fernel

Sogno Illuminum - Enchanted Feel

Ethereal - Lectus

Ready to start meditating here are 4 tips to starting your practice!

10 Benefits of Drinking Green Tea

I have loved drinking tea for as long as I can remember; there is something about it that is so comforting and soothing.

Green tea has been around since 2000 B.C., and has been enjoyed by cultures all over. If you have not tried it yet, you may want to after you see all the incredible benefits!

I have been drinking green tea for 20 years now, and it is definitely my beverage of choice if I am reaching for something other than water. I grew up drinking Harney & Sons Tea because they were local to my small Connecticut town, and I still enjoy this brand today. I love the idea of supporting a local (previously local for me) family owned business.

Green tea has so many health benefits I wanted to take a moment to share the top 10 with you today!

Green tea has been known to help to lower your LDL (bad) cholesterol levels.

It may be able to help fight neurodegenerative disease such as Parkinson’s and Alzheimers.

Green tea is packed with catechins and flavonoids to protect our body and boost our immune system.

The antioxidant, catechin, in green tea helps to boost metabolism which can lead to weight loss.

The ECGC (epigallocatechin gallate) in green tea is a polyphenol; and along with boosting your metabolism it can also hep to fight free radicals in the body which will help fight and/or prevent disease.

Helps to balance blood sugar levels, and can help to prevent and treat diabetes.

Green tea is loaded with antioxidants, and many of these actually help to fight bad breath odor and prevent plaque and bacteria in your mouth.

The polyphenols in green tea help to prevent and fight cancer.

The strong antioxidants in green tea, along with Vitamin E and Vitamin B2, help to fight acne and maintain glowing skin.

Green tea promotes blood flow and prevents menstrual cramps.

Drinking 3-4 cups of green tea per day (approximately 28 mg of caffeine per cup) maximum is said to be enough to achieve all of the above benefits.

Everyones body is different and you may want to consult a Naturopathic Physician or Certified Holistic Nutritionist before adding anything new into your routine.

5 Benefits of Chlorophyll

Chlorophyll plays an important role in keeping our bodies alkaline and healthy.

It’s what gives plants their green color; the greener the vegetable or plant the more chlorophyll there is.

Five noted benefits of taking chlorophyll regularly:

1. Fights Cancer - specifically liver, colon, skin, and stomach cancers. It does so by reducing the tumors in the body and binding to the aflatoxins.

2. Powerful Antioxidant - may also reduce carcinogens in the body.

3. Increases Energy Naturally - green energy!

4. Skin Health -think radiant youthful skin! Chlorophyll is loaded with Vitamins A, C, E and K which help with skin appearance, as well as diminishing fine lines and dark spots.

5. Naturally Detoxes the Body - helps to clear out toxins and keep the body alkaline.

** I am by no means a Doctor. I am a Holistic Nutritionist sharing the benefits of a well documented supplement. Always check with your Doctor before beginning a new supplement regimen.

Feed a Family of 4 for Under $10 ...

A few weeks ago I wrote a blog about how I was going to make organic food accessible for everyone. I’m determined to show you that it is possible to feed your family real whole organic foods and stay on budget. 

I am excited to share the first recipe with all of you today!!

Grocery Shopping List…

Organic Almond Milk $2.57 per 32 oz (Pacific Foods Brand)

Organic Chia Seeds $2.77 per 4 oz (Green Wise Brand)

Organic Blueberries $3.49 per 6 oz (Driscoll Brand)

Total = $8.83 >> That’s $1.17 under budget!!!

This recipe is high in protein, fiber, and antioxidants! Learn more about the benefits of chia seeds here!

Chia Seed Pudding Recipe

Ingredients:

Organic Almond Milk (2 Cup) >> 2 cups left

Organic Chia Seeds (1/2 Cup) 

Organic Blueberries (6 oz) 

Directions:

In a medium bowl, gently whisk the almond milk and chia seeds together, let stand for 30 minutes. 

Stir again to evenly distribute the seeds if they have settled. Pour into 4 separate ramekins, cover and refrigerate overnight.

In the morning, evenly distribute blueberries on top of pudding.

Valentine’s Day Ideas for You & Your Sweetie!

Although it may seem like COVID-19 has been around forever, and some days it may feel like quarantine will never end - it’s been less than a year. Which means this is our first Valentine’s Day in quarantine. I thought it would be fun to share some COVID safe ideas that you can do with your sweetie this Valentine’s Day!

Personally I believe that you should show your love 365 days a year, but society like to put a ton of pressure on this one day. So we’ll roll with it.

First, be present. There is nothing I love better than being fully present with my loved ones, and having them be fully present with me. There is nothing worse than having someone mindlessly scrolling through their phone while you are trying to connect (this goes with all relationships). So put the phone down, and give your loved ones some really focused time.

“Presence is a gift for ourselves, and others.” - unknown

Second, go for a walk. Okay I realize that in some parts of the country this is just not an option right now unless you want to be under several feet of snow. If it is an option, get outside and go for a walk. My husband and I started taking a few walks together every week, and it really is some of my favorite time. We even went down to the beach a few days ago, and walked under the moonlit sky - what an incredible experience that was.

Third, have a picnic! Even though restaurants are fully open here in Florida, we still are’t really dining out yet. This is the perfect idea and totally customizable for each couple or family! Put together a super fun…maybe a little romantic…picnic. Include some of your favorite treats, maybe a little bubbly, and maybe something specials for the little ones if you are bringing them along! You can take your picnic to your favorite park, the beach, or even to your living room. I feel like most rules are out the door now with COVID, and a picnic in the living room sounds pretty amazing!

Lastly, take some time to do something that makes you super happy. Valentines day is often so focused on couples and love…but we often forget about self love. Once we master self love, and really open ourselves up to it, that’s when everything else starts to fall into place. So take some time today- and everyday- to love yourself and do something that makes you truly happy!

xxx

Photo By Jontel Chere

A New Way to Help You Handle Stress

Siberian Ginseng, also called Eleuthero, has been proven to be extremely beneficial at treating adrenal fatigue and symptoms associated with hypothyroidism. With millions of individuals suffering from both of these aliments in our country alone, perhaps this is something you may need to add into your supplement cabinet.

Siberian ginseng has been shown to help them body maintain homeostasis under extreme stress. It has actually been used to improved athlete performance and overall concentration, and has been used by Olympic athletes and astronauts. Siberian Ginseng has been shown to increase mental alertness and even helps our body build muscle. Incredible!

This particular type of ginseng even helps our bodies get better deeper sleep, which is so important because that is when our bodies repair, rebuild, and detox.

Siberian Ginseng is especially important for individuals who suffer from adrenal fatigue. Common signs of adrenal fatigue are chronic fatigue, low immunity and memory issues and this type of ginseng can help combat all of those issues.

Siberian ginseng can also help combat hypothyroidism and depression by increasing the serotonin levels in our body.

From my research it seems that Siberian ginseng is very helpful and quite effective at improving adrenal fatigue. I feel that this is something many people in our country suffer from, and this would be an “easy” addition to someones diet to help get them feeling better.

Clean Beauty Interview with Dawn Conder

I am so excited to introduce you all to my friend Dawn! She is a non-toxic beauty specialist…how amazing! I love that so many people are educating themselves on the importance of non-toxic skincare, and I’m obsessed that you actually get to do this for a living. Incredible!

Dawn and I have spent a lot of time talking about the importance of living a non-toxic life and the growing movement we are seeing in our country. As a Holistic Nutrition Specialist it is so important for me to not only live a non-toxic life but also use non-toxic products. I always tell my clients that our skin is our largest organ and what we put on our skin in absorbed and carried into our bloodstream and can have a big impact on our body and our organs.

I can not wait to “introduce” you all to Dawn and have you learn more about this topic!

Hi Dawn! Can you tell us about yourself? 

Hi!! I am a Naples resident, a wife, and a crazy busy mom of two teens. Two years ago at the age of 48, I decided to become an independent business owner with Beautycounter. I love sharing how to get glowing skin with a holistic approach on my Live Clean Eat Well Instagram account. I do this through educating on living clean, eating well, keeping a positive mindset, and beauty tips.

How did you get started in the clean beauty movement?

I have a family history of cancer, and my aunt and mom both died from cancer. I was absolutely crushed when I lost my mom 4 years ago. Frankly my own health was not in the best place, at that time. I had been diagnosed with several autoimmune issues, I wasn’t active, and I was scared. I knew I needed to dig deep, and take control of my own health. So I became an certified coach for an online wellness and fitness company. I was on the right path with eating and fitness. I hadn’t really thought much about my beauty products, until my daughter had an almost anaphylactic reaction to drugstore make-up. I began a desperate search for safer products and with 100% ingredient transparency. As I hunted for non-reactive personal care and beauty products, I stumbled upon Beautycounter.

Beautycounter is a brand that not only lists every single ingredient, but also a company creating safer products by banning over 1800 chemicals of concern, and leading industry change. I loved the peace of mind that came with the brand, I loved the company mission to get safer products into the hands of everyone, but most of all I loved the results I saw with my own skin.

Why are clean beauty products so important?

Your skin is your largest organ, and the chemicals in products we apply topically are absorbed. Why is this important? Because decades of studies indicate that serious health issues (including but not limited to asthma, cancer, and infertility) are on the rise and are due in some part to our ongoing exposure to toxic chemicals. The issue is that there are more than 80,000 chemicals on the market today, many without  safety data.  The U.S. has not passed a major federal law governing the cosmetics industry since 1938, the FDA has no authority to remove harmful ingredients from products. Right now in the U.S., it is completely legal for companies to use toxic chemicals in the products that we put on our bodies every day, even if the ingredients are known to cause cancer or other health problems. Due to major loopholes in federal law, cosmetics can use terms like “natural”, “green”, “non-toxic”, and nearly any other word that comes to mind without containing ingredients that accurately meet those descriptions. Even products certified as organic can have as little as 10% organic ingredients, depending on the certifier. This means that we need to be our own health advocates, by becoming label readers and ingredient detectives. 

What is your favorite brand and why? 

I am a fan of Jane Iredale and Celtic Complexion. But  Beautycounter is my favorite brand of course!!! There are a lot of “clean beauty” brands out there. Some who do it well, some who don’t. Not only does Beautycounter do it very well, but with total ingredient transparency, and with a mission that goes well beyond selling face cream and lipstick. First we focus on performance, safety and innovation. We create market-leading, clean, high-performing products, proving you don’t have to compromise one to get the other. Second, we educate the public about how to avoid harmful ingredients. Finally we advocate tirelessly for more health protective laws and we take that fight all the way to Capitol Hill. A highlight for me was when I met with Senator Rubio’s aide early last year, to ask for the Senators support on the Cosmetic Reform Safety Act. The goal is to get safer beauty into the hands of everyone, and no other company is doing this right now.

Anything else we should know about clean beauty products?

Clean Beauty isn’t just for the ladies, it should be a family affair. According to a teen study conducted by the Environmental Working Group, participants reported using an average of 17 products each day. Furthermore teens may be particularly sensitive to hormone disrupting chemicals, given the complex role they play during puberty; this is a time when girls begin to start experimenting with cosmetics, perfume, and body care products. In the 1960’s the ratio of breast cancer was 1 in 20 in women, now it’s 1 in 8 women. I worry what the rates will be when the current generation of teen girls, are adults. And don’t forget about the men in your life, young and old, because they deserve products with safe ingredients as well. 

If people have questions how can they in contact with you??

People can find me on Instagram or I have beauty focused Private Facebook Group

But I also love working one on one with clients, so if anyone would like a personal consultation I can be contacted at dkconder@gmail.com

Lastly, my favorite resource for learning more about a particular product’s safety, is the Environmental Working Group. The EWG is a nonprofit, American activist group that specializes in research and advocacy in the areas of agricultural subsidies, toxic chemicals, drinking water pollutants, and corporate accountability. Their Healthy Living app has a catalog of products and scores them on a scale of 1-10 with 10 being the most toxic. The app also has a barcode scan option, which is super useful when shopping in stores!

BRB....

And just like that Christmas is over! Sometimes it seems like we think and prepare all year for a holiday that flies by.

My husband and I are in St. Pete for a few days soaking in some extra Christmas magic. It’s our first visit here, and I am already in love with this city!

If you don’t hear much from me it’s because I am unplugging and enjoying some much need R&R. We are getting in thousands and thousands steps a day walking the entire city, and trying as much of the healthy food as we can!

I promise to do a blog post when I return with all of my favorite places!

Happy Holidays!!

Attitude of Gratitude - Journaling Prompt

Journaling can change your whole perspective.

It’s not only incredibly therapeutic, but it can be a wonderful way to help clear your head.

If you are anything like me, you probably have a million things swirling around in your head at the same time. Journaling provides me with clarity. It allows me to channel and organize my thoughts.

In the mornings I write in my gratitude journal. I write down 4 things that I am most grateful for - in that moment. I don’t over think it, I simply write the first 4 things that come to my mind. Starting my day with gratitude, actually allows me to keep these 4 things front and center {and on my heart if you will} as I move through the rest of my day. So when someone cuts me off in traffic, or I’m rushing to meet a deadline, or I forgot something - I am able to breathe, reset, and bring myself back to these 4 things.

If you are reading this thinking “yeah, right…that will never work for me” trust me I get it, I was skeptical at first too. Even after years and years of journaling I was doubtful whether writing in my gratitude journal daily would keep my mind focused and positive all day. After a year of doing so, I can tell you first hand it does. In fact, some days at night when I am preparing for bed (and completing my evening routine) I think back to those 4 things, and it really helps to calm my mind.

At first I thought my 4 things would always be the same…my family, my job, etc. But after months and months of writing I can tell you that they change daily. Sure, I am always grateful for my family and my job, but the “in the moment” 4 things change daily.

Now let’s be honest, some days journaling - and even a journaling assignment as simple as this - can be tough. Some days you may wake up on the wrong side of the bed, or be working through trauma or loss, and finding even one thing to be grateful for can be overwhelming. However, as someone who has endured more loss and trauma than some experience in a lifetime, I can tell you it is possible to find gratitude daily. It is in these difficult dark times, that it’s so important to focus on the light and the simple or even mundane things that you are grateful for.

Take a moment right now and write down the 4 things you are most grateful for.. Don’t think, just write.

One of the things I like best with this exercise is that there is no wrong answer. There is no judgement when expressing gratitude. You are simply thankful, and that is it.

My favorite gratitude journal is from ESPWA but you can also just take a journal you already have and write your own 4 things in it daily.

Happy Journaling!

Water - how much do you really need?

Water is essential. I think we can all agree on that. Without enough water our bodies become dehydrated, and eventually will shut down.

Did you know that many Americans go through daily life totally dehydrated?!? I know, crazy.

You’ve heard me preach about my morning routine, and how important it is. Our bodies work so incredibly hard when we are sleeping, we wake up and our cells are literally dehydrated. That’s why it is crucial that the first thing you put in your mouth in the morning is water…sorry the coffee can wait.

Drinking water, specifically my Lean and Green Body® morning routine, will rehydrate your body from the cellular level.

Many people drink coffee first thing in the morning, in fact the number of people who have told me “they can’t function without coffee first” is insane! Our bodies need to be flooded with water (8-10oz) first thing in the morning.

So many individuals go from morning coffee straight to wine, no real hydration in between.

Or worst, some go from coffee in the morning, to sugar soda at lunch, afternoon coffee pick me up, and then wine at night. Not so great.

Okay okay, I know I sound like the bearer of bad news I just want you to understand how amazing your body is designed to feel…and you can’t do that without water.

I’m not going to take away your coffee or your wine…although no one should be drinking soda anymore, do we need to chat about that??

I’m here to fill you in on how much water you actually need each day in order to live your best life!

For years the recommended daily allowance for water was 64 oz (of plain water). However, this did not take into consideration caffeine or alcohol, which are both super dehydrating.

It is my recommendation (through much research) that you start with 64 oz of water, and then ADD 1 cup (8oz) of water for each cup of caffeine and each glass of wine/alcohol. Then consider your workouts, how much are you sweating? You need to add even more water when you workout. Then consider are you pregnant or nursing? Add some more water.

Finding your “sweet” spot with daily water intake is individual for everyone. Personally, I currently feel my best when I drink 100oz of plain water each day.

Want to determine what your exact water intake should be daily, set up a 1:1 nutrition appointment with Jennifer!

Water is essential for every cell and organ of our body. I think we all understand that on some level, however the biggest struggle and reason why so many people go through life chronicle dehydrated is that they “just don’t like the taste”.

Okay, no problem. I’m not a supporter of single use plastic, but depending on your quality this may be necessary. My favorite product and biggest suggestion for clean water at home is the Berkey.

Still not a fan of water? No worries! Try adding fruit ice cubes or try making spa water at home! A touch of fruit or some fresh mint can make the world of difference in your water.

Happy Hydrating!

D-Beta Glucans

BLOG. D-Beta Glucans

D-Beta Glucans and the Immune System

Although many of you may be unfamiliar with D-Beta Glucans prior to reading this, I assure you they are working hard for you. So let’s dive in!

So what exactly are D-Beta Glucans??

D-Beta Glucans are polysaccharides that are water soluble and contain glucose (or sugar). They can be found in the cell walls of many plants, including oats, algae, bacteria and yeast.

Why are they so important?

D-Beta Glucans are vital for a healthy and thriving immune system. The D-Beta Glucans are what activate our macrophages, which are our powerful immune defenders. You can think of these macrophages kind of like pac-men (one of my favorite games!), they come in and eat everything. So our D-Beta Glucans activate these macrophages which then come onto the scene to eat everything that isn’t supposed to be there, awesome!

The D-Beta Glucans also help to improve the communication between the macrophages and the T-cells. So once the macrophages eat everything, they then have antigen presenting cells to the T-cells and the B-cells. The T-cells and the B-cells are also major players, and come in to help attack the antibodies and infected cells, and secrete interferon.

Have I lost you?!?! Stay with me for a little longer! To put it simply think about the D-Beta Glucans activating the major players of the immune system to get rid of everything that shouldn’t be there and to improve overall communication in our immune system.

The best part is that not only are D-Beta Glucans essential for immune health but they have also been shown to help lower cholesterol levels, specifically LDL, and are great for heart health because they help to maintain proper blood lipid levels. D-Beta Glucans have an anti-viral affect, which is great for flu season that’s right around the corner!

So where can you find them? Some great sources of D-Beta Glucans are

shitaki mushrooms, reishi mushrooms, seaweed, oats, yeast, rye and wheat. Try adding some of these foods into your diet to help boost your immune system and overall health!

Chlorophyll - the ultimate superfood

I’m currently obsessed with chlorophyll.

This love affair is nothing new. In fact, Lean and Green Body® was created out of my love for all things green...and literally helping people to heal their bodies from the inside out.

Chlorophyll has always been a big part of my diet, and it’s part of the reason my skin glows the way it does!

Food can be such a powerful tool when we use it properly. Chlorophyll is found in chloroplasts and is what gives plants their green coloring. Plants use chlorophyll and sunlight to help obtain their nourishment. It contains more light energy than any other food! Amazing.

A little sunshine and some greens can go a long way!

As a self-proclaimed detox queen, I love chlorophyll for its natural detoxification benefits! Chlorophyll enters our body and improves the quality and quantity of red blood cells. It is also naturally very high in magnesium, which helps to bring oxygen to our blood. All of this not only helps boost our energy, but it also encourages toxins, heavy metals, and other impurities to leave our bodies. Chlorophyll naturally helps to alkalize our body, making it a less desirable place for disease and illness to flourish.

Chlorophyll has numerous benefits from anti-aging, skincare, increased energy, blood health, wound healing, strong immune system, cancer prevention & treatment.

Anti-Aging

When you apply chlorophyll topically it can help to reduce photo-aging caused by sun exposure. Living in South Florida this is so important. I recently started using the Coco Kind Chlorophyll face mask, and I’m loving it.

Skin Care

When applied topically chlorophyll has been shown to decrease acne, shrink pores, and reduce future breakouts. It helps to create a brighter skin appearance.

Energy

As I stated above chlorophyll helps to improve the quality and quantity of red blood cells, and increases the amount of oxygen in the blood. Try replacing your afternoon coffee with some chlorophyll for focused and clear energy!

Wound Healing

Doctors started prescribing chlorophyll for wound healing after surgeries in the 1940’s. A new study was completed in 2008 that still supported this thinking, and many doctors still use this practice today.

Cancer Treatment

Research is still being completed in this area, but studies as recent as 2016 show that chlorophyll has the ability to shrink and in some cases prevent cancer and tumors from developing.

It’s important to be consistent when taking chlorophyll, as with any supplement or healthy living regimen. When starting chlorophyll many started to see real tangible results after just two weeks.

Although I have complied a lot of research for this brief blog post, I always encourage you to go out and do your own research. I want to educate you and empower you to take charge of your health and wellbeing.

As with anything please consult your physician or health practitioner before adding this to your daily routine.

*This blog is in no way sponsored.

Morning Routine Update!

For as long as I can remember I have been a morning person… like suns up, I’m up kinda morning person. 

I cherish that time before everyone is awake to fuel my body and my soul. How we choose to start our mornings in essential and can really lay the ground work for the rest of the day.

For years I have been talking about my morning routine…on my blog, on my social media and at my events…I have made a few changes over the years and thought it was time that I updated my morning routine for all of you!

My mornings are sacred to me. 

I love to wake up at least an hour before everyone else, when the house is quiet and it’s still dark outside. This is my time to just be and breathe. Once the day begins I give so much of myself to my family, friends and clients there isn’t much “me time” for the rest of the day. 

I start my day with 8 oz room temperature water with 1/2 an organic lemon. Each morning when we wake up our bodies are dehydrated from working so hard while we sleep. The room temperature organic lemon water rehydrates our cells, energizes our body, and helps to pull out toxins. It is essential that the lemon is organic. An organic lemon is alkalizing, where a conventional lemon is acidic. This was mind blowing the first time I heard this…but it’s true! A food is determined to be alkalizing or acidic depending on how it responds inside the body.

The lemon water responds almost like coffee to the body, and provides a boost of energy without the jittery feeling associated with too much coffee.

I then take 1 TBSP of Braggs apple cider vinegar and mix it with about 4 oz of water (be sure to always mix with water!). The apple cider vinegar comes in to helps neutralize the body. When we wake up our bodies are in an acidic state, the apple cider vinegar helps to increase the pH of the body making it a more alkalizing state. An alkalizing state is important for the body because it is not an ideal state for cancer, disease and illness. Apple cider vinegar, Bragg’s particularly, is one of my favorite holistic remedies because it performs hundreds of benefits to the body.

The third and final part of my Lean and Green Body® Triple Play are my greens! Currently I’m loving the Amazing Grass detox and digest greens, or the Amazing Grass energy greens (caffeine free). My greens are one of my favorite “supplements”. These greens are juiced and then dried to allow for easier digestion and absorption in our bodies. They also allow for super clean green energy! Having the greens juiced first helps our bodies assimilate and utilize the greens and nutrients much easier. Since it is a powder it is easy to travel with...I make sure to bring this with me on every trip. Greens will help to boost your immune system and keep you energized! The benefit of having these greens first thing in the morning as part of your triple play is that they will energize the body. Juiced greens provide raw energy to the body.

I know it seems like a lot to take first thing in the morning - I promise your body adjusts. We wake up so dehydrated every morning and all of this water is so beneficial. 

I used to wake up and check my phone and emails right away - this was so energy draining, the opposite of what I was looking for. I now make a cup of tea and write down 5 things I’m grateful for, this helps to set the tone for my day. Some days I read a passage in “Journey to the Heart” to find some inspiration or guidance. 

Then as I digest my water (Triple Play) and fill my heart with gratitude, I breathe. This may sound simple, but most of us go through our entire day unaware of our breath. I take a few moments each morning to intentionally breathe. This helps to lower any stress or anxiety I may have, it also brings my body back into parasympathetic (rest & digest) mode. It allows me time to focus on whats real. 

From here I often go through my schedule of my day, and create a list of the top 4 things that must get completed that day. This helps me to stay on track, prioritize and not feel overwhelmed by the never ending to-do list. 

How do you start your day?

Why you need an evening routine asap

For years I have been discussing my morning routine, and it is something I feel so passionately about. Most successful entrepreneurs can talk your ear off about how incredible their morning routine is, many credit their success to their coveted morning routine. 

But what about the evenings? How do we set ourselves up at night to have a successful and mindful next day?

A solid evening routine is crucial for a good nights sleep, but there’s more to it. A good evening routine can help your body and mind unwind from the day, aid in digestion, and help move your body from a sympathetic dominance into parasympathetic (rest and digest) mode. 

This first thing to discuss when talking about an evening routine is dinner. Ideally you should eat dinner 3-4 hours before you go to bed. This is a biggie. Many of my clients initially have a tough time with this one because of family schedules, meal prep, the list goes on. However, this is one of the most important ones for a good nights sleep. You need to allow your body to process, digest, distribute/utilize, and (maybe even) eliminate your dinner before you lay down. Your body has a difficult time digesting once you lay down, and this can lead to acid reflux, gas, bloating, undigested food etc. Your body works so hard when we sleep, this is the time our body regenerates and detoxes from the inside out. We don’t want to disrupt that cycle by forcing our body then to digest our dinner as well.

This next one is a big one too, and is especially difficult in our current society. After dinner, try to limit phone and screen time. Turning all screens off 2 hours before bed. Many people in our society struggle with this one…everyone is attached/addicted to their devices. When I suggest this people often ask “well, what do I do instead?”. This is your body’s time to begin winding down from your day, dim the lights, and do something that you will enjoy and will begin to relax the body. 

Here’s an example of my ideal evening routine…

early dinner

lemon ginger tea after dinner

epsom salt bath or a hot shower

dim lights (signals the body it is time to wind down)

journal/writing

limited phone/screen use

a good book  (this is usually the time I’ll read something for fun…no self help or nutrition books)

time with the husband

Comment below and let me know how you unwind in the evenings!

Checking In!

Happy Monday! I took a brief hiatus from blogging to take care a few things on the home front. I’m so happy to be back blogging and immersed in this incredible Lean and Green Body® community. 

I wanted to use today to check in and see how you are doing.

We have all officially been cooped up since March and I’m sure some days feel like the walls are closing in on you. 

My advice is to be patient. Instead of looking at the negative and dreading this time, think of all the positives! I mean you can pretty much wear your sweats to work now (what’s up Zoom Meetings!), your dog is probably becoming your new best friend, and you’re either really starting to love or hate your spouse (hey, you picked them!). 

In all seriousness, use this time to better your health - mentally, physically, and emotionally.

Do one thing every day to keep your health in check. 

Take a walk…not only is it an amazing way to get some Vitamin D, but fresh air! Take time to clear your mind, step away from your screens, and just breathe in the day.

Journaling has been a great way for me to not only get my thoughts out, but to clarify my goals and my direction. I have also been loving my gratitude journal during this time. Each morning I write 3 things I am grateful for, without over thinking, just the first 3 things that come to mind. By focusing our energy on what we are grateful for, it pulls us away from the negatives and areas in which we may feel we are lacking. 

A few other ways in which you can keep your health on track are: move your body every day, FaceTime a friend, schedule a virtual game night, read the stack of books you have been putting off, and have a good cry. 

Listen to your body during this time. Honor where you are each day, knowing that it will be different. Be sure to do at least one thing every day to keep your health in check. 

Comment below and let me know how you are keeping your health in check during this season.