How to make easy Japanese soup recipe

My client shared this recipe with me years ago, and it’s still one of my favorites!

I have made a few modifications to make it Lean and Green Body® approved…but let me tell you it is still packed full of flavor and nutrients! This recipe is perfect for winter months, but is light enough to enjoy in the summer as well.

This is sure to be a crowd pleaser for the whole family!

Japanese Soup Recipe

Ingredients

 64 oz. of low sodium chicken broth, plus 32 oz. water (less or more to taste)

1-2 TBSP Bragg’s liquid aminos

1-2 inches of fresh ginger (or to taste)

1 can of sliced water chestnuts

1 package of fresh of Shitaki mushrooms

1/4 cup of sliced green onions (only the green part)

2-3 handfuls of spinach or bok choy

Mini wontons (optional, avoid if making soup gluten free)

Directions:

Bring broth, liquid aminos and ginger to boil. 

Add water chestnuts and green onions and simmer for about 5-10 min.

Add shiitake mushrooms, wait approximately 2-3 minutes and add dumplings if you are using them.

Add spinach or bok choy (if using bok choy you will need to cook a little longer).

Allow everything to simmer together on low/simmer for approximately 10-15 minutes.

Enjoy!

5 Ways to put yourself first this holiday season

Merry Christmas & Happy Holidays!

Wishing you all a safe and happy holiday season.

The holidays can be a stressful and difficult time for many of us, so I wanted to remind you of 5 ways you can take care of yourself and ease your burden this holiday season.

For many of us it can be extremely difficult to put ourselves, especially during the holidays. As a wellness expert please let me tell you it is so important that you take care of yourself (physically, mentally, emotionally and spiritually) so that you can go out and give your best and be your best for everyone else.

Here are 5 ways you can take care of yourself and put yourself first this season….

1. SLEEP.
The holidays can be such a busy time. They are filled with tons of emotions, parties, and checklists. You need to take time to unwind every day and allow time for your body to recharge. Perhaps, you can go to bed just 30 minutes earlier every night for the rest of the year.

2. NUTRITION.
The holidays are notorious for cookies, candy and spiked egg nog. Be sure to balance out your indulgences with tons of fruits, vegetables and water. Start your morning with the Lean and Green Body® Triple Play and you’ll be off to a great start! Increase your daily recommended water intake from 8-8 oz glasses daily to 10-8 oz glasses of water per day; this will help keep you hydrated, and will assist in cleansing the body.

3. MOVE.
Take a minimum of 30 minutes every day to move your body. Ride your bike, take a walk with loved ones, try a new fitness class... sweat every day! Exercise not only helps keep our physical body healthy, but helps to keep our mental and emotional body in balance as well.

4. PLAN.
Plan your weeks out in advance. One of my favorite things to do on Friday’s is to plan the following week out. I write down all appointments, meetings, dinners, and schedule my workouts. This allows me to clearly see what I am dealing with and create a plan of action. I can schedule mid-week grocery runs, holiday parties, and leave room for the unexpected.

5. MEDITATE.
Meditation is the key to a balanced life. Taking a few minutes, if you are a beginner perhaps start with 5 minutes, every day to sit in stillness and just breathe. Find a connection to your breath, letting go of the outside world, your to-do lists and just tune into your body. There are numerous benefits of meditation; one of my favorites is that it helps me to slow down. I am constantly on the go, and the holidays seem to be even busier, my meditation practice allows me time to check in and pause. Afterwards, I feel a sense of renewal and peace.

The holidays can be a very busy time, don’t forget to take time for YOU! 

3 Ways to eat healthier this holiday season

The holidays are undoubtably a time of indulgence. With numerous holiday parties, cookies in the break room, and family gatherings you are bound to indulge and get a bit off track during the holiday season. Here are three ways you can stay on track and still enjoy the holidays!

I’m going to share 3 ways in which you can eat healthier this holiday season (and still have fun!)

1. 80/20 Rule - I preach about this all the time, but in case you need a reminder…if you eat perfect for YOU 80% of the time, you have 20% to play with. That 20% could include a glass of wine, a Christmas cookie, dark chocolate etc…but keep it at 20%.

2. Start your day with the Lean and Green Body® Triple Play - starting your morning with this simple yet effective routine will help you to make healthier choices as the day progresses.

3. Hydrate! Drink 80+ oz of water each day…and remember to have an extra glass for each caffeinated beverage or alcoholic beverage you have!

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!

How to Get Back on Track After Halloween

The day after Halloween can be as painful as New Years Day for some.

A sugar hangover can be as intense as an actual hangover.

Okay, so maybe you’re thinking you didn’t go trick or treating this doesn’t apply to me…but chances are you either handed out candy and swiped a few for yourself OR you helped your kids out by “organizing” their candy after they went to bed. No judgement for either way, but chances are you probably consumed more sugar last night than your body is used to and you’re likely not feeling 100% today.

Brain fog, fatigue, headaches, irritable?? Any of these sound familiar?

The best thing you can do after too much sugar is hydrate! Aim for your 100 oz of clean water today to help flush out the sugar and other toxins from the candy.

Focus your meals today on protein and fiber. Sugar is a drug, so when we consume sugar our body just wants more and more. Focusing your diet on protein and fiber today will help to balance out your blood sugar levels and fight cravings.

Perhaps your trick or treating looked more like cocktails with friends… same rules apply!

Hydrate and focus on protein & fiber!

You’ll be back on track in no time.

How to Make all of my Favorite Fall Recipes!

Fall is here and I am sharing a few of my favorite Fall recipes.

Golden Summer Squash & Corn Soup

Soup season is here, and this one is a super cozy one perfect for October.

Click here for the full recipe!

Fall Chili Recipe

A favorite for football Sunday and chilly Fall evenings.

Click here for the full recipe.

Roasted Sweet Potatoes

One of my husband’s absolute favorite dishes!

Click here for the full recipe.

Vegetarian Warm Quinoa Salad

This is the perfect dish to help you meal prep through the week. Enjoy for dinner with your family, and then take leftovers for lunch! Not a vegetarian no problem, add some grilled chicken for some extra protein.

Click here for the full recipe.

Mashed Cinnamon Sweet Potatoes

The perfect addition to any holiday meal or family dinner.

Click here for the full recipe.

How to Make Blueberry Ice Cubes

I love water, but sometimes you want a little something extra!

Lately I’ve been obsessed with making blueberry ice cubes. They are a super simple way to jazz up your pitcher or even your water bottle.

Blueberry Ice Cubes

Ingredients:

Organic blueberries

Water

Directions:

Wash blueberries and place one in each ice cube slot in the tray.

Then fill the ice cubes tray with water.

Place in freezer for several hours or until firm.

Add to your favorite pitcher or water glass!

I recently added them to a pitcher of lemonade and it was a big hit!

4 Benefits of Rainbow Chard

I’ve always loved rainbow chard for it’s vibrant colors, but it’s so much more than a beautiful vegetable!! Kale may be the “king of greens” but rainbow chard is packed with nutrients and so many health benefits!

Here are 4 Benefits of Rainbow Chard…

Super high in Vitamin K and Vitamin A. Just one cup of cooked rainbow chard had over 700% of the RDI for Vitamin K and over 200% of the RDI for Vitamin A. (RDI = recommended daily allowance)

Packed with antioxidants like polyphenols, beta-carotene, quercetin and kaempferol which help to not only fight disease in the body (and prevent it) but they also help to fight free radicals.

Loaded with fiber, one cup of cooked rainbow chard has almost 4 grams of fiber…that’s amazing! Fiber is one of the best ways to naturally lower your cholesterol. A high fiber diet helps to manage heart disease, diabetes, and weight.

Rainbow chard helps to keep your heart healthy with heart healthy nutrients like potassium, calcium, magnesium and essential minerals. These nutrients help to regulate your blood pressure and lower inflammation in the body - helping to prevent heart disease.

What’s your favorite way to eat rainbow chard? Comment below and let me know!

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!

4 Ingredient Vegan Power Bowl

I get a ton of questions about vegan meals and I thought it would be the perfect time to share one of my favorite vegan power bowls with you!

This has quickly become one of my favorite recipes, and recently I find myself eating it several times per week.

The combination of the different textures and tastes really does it for me!

Lean and Green Body® 4 Ingredient Vegan Power Bowl

Ingredients:

organic chickpeas (roast them using my recipe HERE)

organic spinach

organic mushrooms

organic quinoa

Directions:

cook quinoa as per directions on box/bag

steam spinach and mushrooms together (I like to use a little bone broth for extra protein and collagen)

create bowl…add quinoa first, layer with steamed spinach and mushrooms, top with roasted chickpeas

This dish is packed with fiber, protein and greens and is sure to keep you full and energized for several hours.

My recipe is super simple…and typically create leftovers…so you can eat healthy for days to come!

Enjoy!

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

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.

Learn How to Make My Chocolate Cherry Smoothie!

Chocolate & Dark Cherry are two epic flavor combos!

I was craving something sweet after my morning workout last week, and decided to make a healthy chocolate cherry smoothie?! Yum!!

This smoothie turned out so good, and the recipe is super simple I just had to share it with all of you!

Ingredients:

Garden of Life Raw Meal Chocolate - 1 scoop

Almond Milk (I love Malk ) - 8 oz

Organic Cherries (if they are not in season you can use frozen organic cherries) - 1/2 cup

Chocolate Chips (I use the vegan chocolate chips HERE ) - 1 tsp

Directions:

Add all ingredients into a blender and blend until all ingredients are mixed together!

Drink & Enjoy!

I love this Garden of Life Raw Meal because it is packed with vitamin, minerals, enzymes, pre and probiotics, fiber, protein… plus a tons of vegetables! You get such a huge benefit from just 1 scoop!

I hope you enjoy!! xx

The BEST Vegan Cheese

Let me start by saying I am by no means a vegan. In fact I hate all the nutritional labels - unless of course they are food allergy related. That being said I avoid dairy for several reason, and in fact I had my last sip of dairy milk when I was 18…let’s just say that was severallll years ago.

Vegan cheese has been around for awhile, but 10+ years ago it was all soy based and gluten filled. Now there are so many options for us dairy free peeps…and super tasty ones too! Over the past few years I have tried a ton of vegan cheese - research ;) - someone had to do it! lol

Well friends, I think I found it!

After lots of research I have found the best vegan cheese. It tastes so similar to dairy cheese, it melts, and it comes in a variety of cheesy options!

Violife is 100% vegan, dairy free, soy free, and gluten free! It comes in everything from cream cheese, to provolone slices, to mozzarella shredded cheese, a parmesan block and even a cheddar block - all vegan!

This post is in no way sponsored by Violife … I wish! I honesty just wanted to share this with all of you!

I get a ton of questions about vegan cheese…or a cheese alternative that is safe for people with food allergies, and I’ve found it!

Just because I love this option, does not mean that you can eat it everyday - I mean it’s not an apple!

Everything in moderation.

But now my vegan and dairy free friends have an actual option that not only tastes good but acts like real cheese. (imagine melty vegan cheese on your pizza!)

Have you tried this brand? If so let me know your thoughts!

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!

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 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

Celery Juice Update!

By now you all know I love my morning celery juice!

Over the past three weeks I have gotten in the habit of juicing every single morning…yes, even on the weekend. I have to say that I love it!

It was not easy to carve out this extra time for myself I the mornings, but with a few tweaks of my schedule and getting up earlier…I have found this super special time just for me in the morning!

I have made celery juice on and off for years now, and would occasionally buy the SUJA version but never got into a set routine for weeks on end.

I recently took a leave of absence and it was during this time that I thought “hey, why not try daily juicing again!”. I had all this “extra” time on my hands, and figured it would be a fun and super healthy little project for me.

Little did I know that I would love it so much! Some days I make 2-3 different juices at time using whatever I picked up from the farmer’s market. I have the entire process down to 20 minutes or less…wash, prep, trim, juice and clean up…pretty impressive!

I am about 3 weeks into my daily celery juice and I feel such a difference in my body. I don’t think I could ever go back. My skin is clear, my eczema is gone, the whites of my eyes are super white, my belly feels amazing and I have zero bloat.

I am going to keep it up and promise to keep you updated on my thoughts and changes along the way!

Have you tried daily celery juice? If so, comment below and let me know your thoughts!

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