How to energize your day!

The Lean and Green Body® Triple Play is my favorite way to start my day!

If I happen to miss a day I feel sluggish, fatigued and even dirty inside…my body literally craves this routine every day.

If we haven’t worked together yet, I’m about to let you in on one of my trade secrets!

The Lean and Green Body® Triple Play is a sure fire way to energize your body, gently detox your system, and flood your body with nutrients all before you’ve even had your morning coffee.

My coveted Triple Play morning routine is something I typically share with my nutrition clients during our first or second appointments, and now you can experience all the benefits too!

The Lean and Green Body® Triple Play is my morning routine…let’s break it down!

First thing in the morning when you wake up…before you put anything else into your body, drink these three things…

First, 8 oz of room temperature water with the juice from 1/2 an organic lemon…sip it!

Then, add 1-2 TBSP of Bragg’s Apple Cider Vinegar to 4-8 oz of water (you MUST add to water, do not drink ACV on it’s own)…drink it down!

Followed by, our morning greens! My current favorite greens are the Amazing Grass greens OR the Garden of Life Perfect Food Raw Greens. I love both of these brands and rotate between the two! You’ll mix one scoop of your greens with 8-10 oz of cold water (I like to use a blender bottle), shake and drink!

Then you can have your coffee and breakfast!

So why do I encourage you to drink all that first thing?!? Let me fill you in on what each drink does…

Each morning we wake up and our bodies are so dehydrated from working on overdrive while we sleep. The room temperature water with an organic lemon works to rehydrates your cells, energizes your body, and helps to pull out toxins. I get this question almost daily…and yes, it’s essential that the lemon is organic! An organic lemon is alkalizing, where a conventional lemon is acidic. This was literally mind blowing the first time I heard this...a food is either alkalizing or acidic based off what it does inside our body. A conventional lemon will never be alkalizing because of the pesticides and chemicals sprayed on it…sorry but you can’t wash them off. The lemon water responds almost like coffee to the body, and provides a boost of energy without the jittery feeling associated with caffeine.

Next up, 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 creating a more alkalizing state. We want to keep our bodies in an alkalizing state as much as we can since this is an undesirable place for cancer, disease and illness to thrive in. (Disease thrives in an acidic environment.) Apple Cider Vinegar, Bragg’s particularly, is one of my favorite holistic remedies because it performs hundreds of benefits to the body. Just be sure to mix it with water, and never drink it straight. (do not take ACV if you have an ulcer or symptoms of an ulcer)

We round up our Triple Play with our greens! Probably my favorite part of the Triple Play. Both of the green supplements I recommended above contain approximately 34 raw greens that have been juiced first and then dried. This is very important because we are not cows, and it can be very difficult for our bodies to digest and breakdown grass and some greens. Having the greens juiced first helps our bodies assimilate and utilize the greens and nutrients much easier. You will mix your greens with about 8-10 oz of cold water, I like to use my blender bottle and shake them up! When you drink your greens on an empty stomach (no food) you allow the nutrients to be absorbed and utilized by the body right away, it takes away to need to digest them and this giving your digestive system a break. Greens will help to boost your immune system, keep you energized, gentle detox the body, and help to balance blood sugar levels!

That’s it! It may seem like A LOT at first, but I promise it gets easier and eventually it just becomes part of your morning!

My husband and I love to travel and I always bring all 3 parts of this morning routine with me when we travel. To read more about my travel tips click HERE

As a Certified Holistic Nutritionist I am very cognizant of what I put into my body, what I give my family and what I recommend to my clients. I do extension research on all products I recommend, but I always recommend doing your own research to see what you feel comfortable with.

Gentle reminder…you should always consult your Naturopathic MD or Certified Nutritionist before adding a supplement to your routine. If you are pregnant or nursing I would recommend eliminating the ACV portion of the morning routine, and simply doing lemon water and greens!

To learn more or to work with me, please email me at jennifer@leanandgreenbody.com

Photo By Jontel Chere

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

10 Non-Dairy Foods that are High in Calcium

I’m hoping by now that we all understand the importance of calcium in our diet. Calcium is essential for our heart, our bones, our nerves and so much more. Many Americans turn to dairy to achieve appropriate levels of calcium in their diet, however these sources are typically fortified with calcium and do not naturally contain high levels (if any) of calcium. There are several non-dairy food items that are natural high in calcium and extremely beneficial for your health.

10 Non-Dairy Foods that are High in Calcium

1. Kale and leafy green vegetables

2. Chia seeds

3. Sardines

4. Canned salmon

5. Lentils and beans

6. Almonds

7. Rhubarb

8. Amaranth

9. Edamame

10. Figs

* 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!

The Blog is Back!

I’m back! I took a little two week break from the blog to rest and restore. I have been writing my blog twice per week for six years, and every now and then I think it’s healthy to take a step back to rest, to remember my why, and come back with fresh eyes. 

I would love to know what you would like to see more of…recipes, nutrition tips, wellness, yoga, meditation, mindfulness…comment below and let me know! xxx

Photo By Jontel Chere

Get Food Allergy Tested Today!

Struggling with brain fog, fatigue, upset stomach… it could be food allergies!

As a Certified Holistic Nutritionist one of my specialities is food allergies. As someone who has several food allergies this is an area of expertise that hits close to home. I love working with my clients and helping them to discover what (if any) food allergies they may have.

Food allergies look different on everyone, and symptoms can range from:

brain fog

fatigue

itching or tingling in mouth

hives

eczema

rashes

dizzy or lightened

nasal congestion

wheezing

nausea and vomitting

abdominal pain

diarrhea

anaphylaxis

One of the most affective ways to test for food allergies is through a delayed food allergy blood work panel. Once the results are in we meet to review the blood work and create a plan of action moving forward.

Everyone’s body is different, but having clients struggle with unknown food allergies for years and finally discovering the underlying problem has transformed their life and their health for the better.

One simple blood test can tell you what foods you should completely avoid, what foods you are sensitive to and may want to limit, and what foods you can eat freely!

I have seen first hand how this test can change lives. If you are struggling with food allergies, or any of the unknown symptoms listed above, consider getting tested.

To schedule your food allergy test email jennifer@leanandgreenbody.com today!

Photo By Jontel Chere

6 Benefits of Adding Vegan Days to Your Diet

The vegan or vegetarian lifestyle may not be for you, but adding just 1 or 2 vegan or vegetarian days in to your diet per week can have a tremendous impact on your health!

I recently posted a blog with an update on how I’ve changed my diet this past year, and how I am feeling eating mostly vegan. Check it out HERE

Here are 6 ways adding vegan or vegetarian days into your diet can boost your health:

Better digestion! Animal protein is really tough for our bodies to digestion, breakdown, assimilate and eliminate; so when we take it out of the equation we often experience better and easier digestion.

More energy! Like I mentioned above animal protein is really tough for our bodies to breakdown, it takes a lot of our energy away from our personality, our work, our endurance to breakdown and digest meat; so when we take it out of the equation even for a day or two, we experience more energy and vitality.

More nutrients. Vegan and vegetarian diets are typically much more nutrient dense, and tend to be higher in fiber, potassium, magnesium, folate and Vitamin A, C, E, and K.

Find a healthy weight. A diet free from animal protein and animal fat can lead to weight loss, and will allow your body to naturally find it’s perfect weight. Much of this has to do with the three previous points: better digestion, more energy, and more nutrients.

Lower blood sugar levels. A vegan and vegetarian diet tends to promote lower glucose levels, better A1C numbers, and lowers ones risk of developing type 2 diabetes.

Heart health and lower cholesterol. It is well documented that a vegan and vegetarian diet can help to lower cholesterol levels. After all cholesterol comes from animal products so when we eliminate or limit these our cholesterol levels naturally drop. Decreasing the amount of animal protein and animal fat will also benefit our heart, and prevent or help with clogged arteries and decreased heart function due to poor dietary choices.

I believe that some people do require more animal protein than others; but I also believe that we do not need nearly as much as many assume we do. I am here to educate you and provide you with science based facts. There are several reasons to add vegan days into your diet, and your health is just one.

Would love to know if you have any questions on adding in vegan days or if you’ve already incorporated them into your weekly routine! Comment below and let me know! xx

Photo By Jontel Chere

Life Update! I've made some major changes to my diet...

I have made some major changes to my diet this year, and thought it was time to let you in on what I’ve been doing!

To start I just want to say that aside from food allergies I really dislike food labels. I’m not a fan of all the trendy diets and my education shows that many will lead to organ issues down the road. {terrible!}

Instead I prefer to eat mindfully and intuitively. If you’ve been reading my blog for some time you know that I avoid gluten, dairy and eggs due to food allergies; other than that I listen to my body and eat according to what it needs. I do not deprive and I do not restrict.

 Let me just add that I am at a point in my life and through lots of nutrition school, (college, graduate and post graduate work in nutrition) so when I say I do not deprive and I do not restrict - it does not mean that I sit home eating a box of cookies and a bag of chips. No way! It has taken me a long time but I have a really healthy relationship with food, and I understand how certain foods make me feel. I am at the point now where I would rather feel amazing and vibrant all the time, so I avoid foods that will take away my energy and my vibrancy. My energy is too precious to be wasted.

That being said I have never been a big fan of animal protein. In the past six months I’ve intuitively been making conscious changes and listening to my body and I have pulled away from meat even more; not for diet reasons I simply just do not have a taste for it right now. This may change one day, and I am open to that as well. I eat animal protein (wild caught, wild raised, organic) when I desire it; right now that is about 0-2 times per week. This may seem unattainable or unrealistic to some, but it wasn’t a conscious change. I didn’t wake up one day and say I think I’m going to stop eating meat, no lol. Instead I intuitively listened to what my body was asking for…

….and I have to say I have never felt better.

So although I do not attach myself to the vegetarian or vegan label (because I will eat meat if I desire it, plus I drink bone broth, use collagen, and bee pollen) I do find that adding vegan or vegetarian days into your diet can do wonders for you body.

I would love to know what diet changes you have made lately, or are trying to make?

Photo By Jontel Chere

Learn the Benefits of Apple Cider Vinegar

Apple Cider Vinegar {ACV} is an incredibly healing tonic, and has been used for over 1,000 years to treat and cure a variety of aliments.

I love Bragg’s Apple Cider Vinegar because it is organic, pure, contains “the Mother”…essentially all the good stuff…and this company has been around for over 80 years!

When using Apple Cider Vinegar it is important to ALWAYS mix it with water - you never want to drink it straight. I mix about 1-2 TBSP of ACV with 4-8 oz of water. You can add more or less water depending on your preference.

Here are some of the benefits of this healing tonic..

Helps to promote a youthful skin and vibrant healthy body

Helps remove artery plaque, infections and body toxins

Helps fight germs, viruses, bacteria and mold naturally

Helps retard old age onset in humans, pets and farm animals

Helps regulate calcium metabolism

Helps keep blood the right consistency

Helps regulate women’s menstruation, relives PMS, and UTI

Helps normalize urine pH, reliving frequent urge to urinate

Helps digestion, assimilation and helps balance the pH

Helps relieve sore throats, laryngitis and throat tickles and cleans out throat and gum toxins

Helps protect against food poisoning and even brings relief if you do get it

Helps detox the body so sinus, asthma and flue suffers can breathe easier and more normally

Helps banish acne, athlete’s foot, soothe’s burns, sunburns

Helps prevent itching scalp, baldness and dry hair

Helps banish dandruff, rashes, and shingles

Helps fight arthritis and helps remove crystals and toxins from joints, tissues, organs and entire body

Helps control and normalize body weight

Roasted Broccoli Recipe

As you know I LOVE everything green, and broccoli is no exception! We eat broccoli several times a week in my house, and one of our favorite ways to eat it is roasted.

I thought it would be fun to share a recipe we make weekly in my house!

Roasted Broccoli

Ingredients:

Organic Broccoli

Avocado Oil (or Coconut Oil)

Salt & Pepper

Directions:

Pre-heat oven to 425°

Wash and trim broccoli

Lightly sprinkle oil over broccoli, and then sprinkle with salt and pepper to taste.

Massage it all together, so each piece is coated.

Bake for 20-25 minutes for until tender and slightly crispy.

Enjoy!

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.

4 Ways to Eat More Raspberries

Last month I wrote a blog post 7 Reasons to Eat More Raspberries and I thought it would be fun to show you how you can do this every week!

I absolutely love raspberries, they are nutrient dense, high in fiber, and so sweet.

They really are nature’s candy!

Here are 4 ways you can add raspberries into your diet starting today!

Add raspberries to your smoothie (1/4 Cup) or sprinkle a few on top of your oatmeal in the morning.

Add a mini dark chocolate kiss inside each raspberry for a fun dessert!

Have 1/4 Cup of raspberries with a few nuts as an afternoon pick me up.

Add raspberries to your salad; they will not only add color but they will also add a fresh pop to an otherwise boring salad.

What’s your favorite way to eat raspberries??

The Best Gluten-Free Vegan Cupcakes

With a slew of food allergies it can sometimes be tough to bake…never knowing if the items will turn out like cardboard. Luckily, gluten free foods have some a long way in the past decade and some are actually tastier than the ‘real thing’!

I have a ton of major food allergies, I avoid gluten, dairy and eggs…like 3 major (super tasty) food groups! My brother used to joke that I couldn’t eat anything fun, and that totally used to be the case. Fortunately, I have experimented a ton in the kitchen and have found a few brands that make super clean products that make baking so much easier!

My favorite egg substitute is The Neat Egg, I did a whole blog post on my experience with it when I said goodbye to eggs January 2020. You can check it out here. I love this vegan egg substitute because it is super clean and only has 2 ingredients!

One of my goals for 2021 was to learn how to bake my own gluten free vegan bread, and although I have not yet accomplished this I have found a company whom I love and is helping me until I carve out some time to experiment in the kitchen. Simple Mills is gluten free, non-gmo, and uses organic ingredients. One of the things I love most about this brand is that they keep the ingredients minimal and super clean. The vanilla cupcake’s only have 7 ingredients…and you can clearly read and understand them because they are real food ingredients. The other draw to the Simple Mills brand is the low sugar, they use organic coconut sugar which has a lower glycemic index (35) compared to regular sugar (65). The coconut sugar is a real food versus the artificial chemical sugar found in some “low sugar” brands that our bodies can not even breakdown. When comparing this Simple Mills vanilla cupcake mix with 8 grams of sugar to others brands, I found that the average vanilla cupcake mix contains 22 grams of sugar per serving! That’s insane.

I substituted the 3 eggs that the recipe called for with my Neat Eggs in order to make the recipe allergen friendly and vegan. I have made these cupcakes twice in the last month, and my non-gluten free non-vegan family members loved them! Appearance wise I think you can tell that they are healthier, but taste wise they are so yummy!

This post is in no way sponsored or associated with Neat Egg or Simple Mills; I just enjoying sharing recipe modifications that work with me and my food allergies in hope that they may work for you too!

7 Reasons to Eat More Raspberries

Raspberries are a tiny fruit with big benefits!

One cup of raspberries has 64 calories, 15 grams of carbohydrates and 8 grams of fiber. 

These little berries are a fun fruit for all ages, kids love to put them on their fingers and eat them off one by one, and adults love to add some color and tang to their meals.

Here are 7 reasons to add raspberries into your diet this week!

Raspberries are an excellent source of vitamin C - think immune boosting and skin health! Vitamin C helps to stimulate collagen production and healthy skin…sign me up.

These little berries are incredibly nutrient dense, they are high in manganese, vitamin K, vitamin A, thiamine, riboflavin, zinc and calcium. Providing you with so many essential nutrients, vitamins and minerals in just 1 cup.

Raspberries can help you reach and maintain a healthy weight. They are the perfect snack or addition to your favorite meal - recipes and meal ideas coming in May!

This fruit is a powerful food for heart health. The anthocyanins in raspberries have been found to lower inflammation and protect the heart. It’s no coincidence that these berries are red..wink wink ;)

As I mentioned earlier raspberries are high in fiber, with a surprising 8 grams of fiber per one cup! This fiber will help to keep cholesterol levels down; high fiber is great for reducing LDL and total cholesterol levels.

Raspberries help to prevent diabetes, and can help to lower the amount of insulin needed to manage blood sugar in some patients.

These powerful berries fight oxidative stress and damage, which can help to prevent disease and illness in the body.

Would love to hear how you add these little powerhouse berries to your diet, comment below and let me know! xx

5 Reasons to Eat More Pineapple

Pineapple is my favorite summer fruit; and although it is still technically spring, the hot temps in Florida have me day dreaming of summer…and all my favorite summer eats!

Five Reason You Should Eat More Pineapple

Pineapples are packed with nutrients…and fiber!

They contain tons of antioxidants to help fight free radicals and prevent oxidative damage.

Disease fighting…the nutrients in pineapple may help to prevent and fight diabetes, heart disease and cancer.

Pineapples are well known for their digestive benefits! This fruit contain digestive enzymes, specifically bromellain, to help our bodies digest our food- especially animal proteins.

Very high in immune boosting Vitamin C! So important rn.

What is your favorite way to eat pineapple? Let me know in the comments below!

Photo By Jontel Chere

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.

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

The Perfect Post-Workout Snack

BANANAS 🍌

this fruit gets such a bad rap due to the amount of sugar & carbs in one banana - and it’s not a great choice for some people… no food is perfect for every body 😉

that being said...there are sooo many incredible benefits in bananas!

• improve digestive health
• support weight loss
• support your heart
• high in antioxidants
• boost energy
• muscle recovery
• fight cancer

The perfect post workout snack… you guessed it, a banana!

A banana with a tsp of nut butter is an excellent post workout snack - high in electrolytes, potassium, carbs and protein - it will help you recover faster and prevent muscle cramps! Plus this snack costs about 25 cents if you buy organic, amazing! This fit everyones budget.

Photo By Jontel Chere