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!

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

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??

How to Feed a Family of 4 for Under $10 - RECIPE!

This has been such a fun blog series to create! It start back in March as a way to make wellness accessible to all, here’s the first blog in the series. I am so passionate about nutrition and consuming organic whole real foods that I wanted to share how easy and affordable it really can be for everyone! Often times people get stuck in the mindset that organic foods will be too expensive for their family, so they don’t even bother to shop for them. However, I am here to tell you that it is possible! I am here with my second recipe for this blog series and I’m going to show you how to feed a family of 4 for under $10…here’s the kicker…everything will be organic!!

If you are interested in checking out the first recipe click HERE.

Today’s recipe is one of my favorite quinoa bowls!

This recipe is packed with omega 3 fatty acids, protein, fiber and is super nutrient dense.

Ingredients:

Organic Quinoa ($2.97)

Organic Carrots ($1.46)

Organic Kale ($2.47)

Organic Avocado ($2.00)

Total = $8.90! That’s under my $10 budget, awesome!

The best part is that there will be quinoa left over for another meal or two, since $2.97 is for a full bag of organic quinoa!

Directions:

Cook quinoa, following directions on the bag. If you already have bone broth on hand you can use this in place of water to add more flavor, collagen protein, and nutrients.

Roast the carrots following my recipe HERE

Lightly sauté the kale in a skillet with a splash of bone broth or water.

Slice and dice the avocado, each person should receive 1/4 of a large avocado or 1/2 of a small avocado.

Put your quinoa bowls together using the 4 ingredients above! Portions will vary depending on the individual needs and personal requirements (to learn more about this schedule a 1:1 Nutrition appointment with me HERE

I created this recipe for my husband and I the other night, and we just loved it! Here is a picture of my bowl

If you are enjoying this blog series, and would like me to share more recipes with you please let me know by commenting below!

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

How to (actually) reach your goals...

Did you know that most people throw in the towel on their New Year’s resolutions by January 13?!? Only 13 days into the New Year and they throw away their goals. Why is that?? Most of the time people set outrageous goals (which I love) without any strategy or steps to help them reach them. For instance, it’s like saying I want to lose 100 lbs by September without giving myself a step by step way in which I am going to get there. The goals become overwhelming and eventually the majority of people never reach them.

So…how can you actually reach your goals??

Whether it’s personal goals or business goals I feel like it is all pretty much the same; you need strategy and a plan on how you are going to get there. Goals are amazing - I absolutely love setting goals - but without a plan it’s like throwing out this bold statement without backing it up.

I’m a firm believer in setting SMART goals. I do this with all of my nutrition and wellness coaching clients and today I am going to fill you in on how you can do this too!

SMART goals

Specific

Measurable

Attainable

Realistic

Tangible

Make the goal specific - as specific as you possibly can. Get very clear on what you want to achieve.

Measurable…how will you know when you have reached your goals?

Your goal must be attainable. This is where so many people go wrong, they set outlandish goals that are not attainable. I’m a big dreamer and I love big goals, but make sure that they are attainable for you.

Realistic…just like attainable, make sure that your goal is realistic.

Your goal must be tangible.

Want to learn more and discover how you can put your wildest goals within reach??

Reach out to me to schedule a 1:1 wellness call!

Photo By Jontel Chere Photography

Bacon Wrapped Jalapeño’s

My husband absolutely loves jalapeño’s and bacon, to him these are the perfect pair!

I thought it was only fitting to create a Lean and Green Body® approved recipe that includes his perfect pair.

Bacon Wrapped Jalapeño’s

Ingredients:

Organic jalapeño’s (we get our at the farmer’s market!)

Bacon (I love organic turkey bacon)

Cheese (we use vegan cheese)

So freaking simple! Only 3 ingredients and so much flavor.

Directions:

Be sure to wash the jalapeño’s, cut in half and remove the stems and the seeds.

Place your choice of cheese (softer is better…goat cheese, cream cheese..etc) inside the middle of the jalapeño.

Cut bacon in half and wrap around the jalapeño.

Use a toothpick to secure everything together.

Place on hot grill (medium grill heat) and cook for approximately 15 minutes (or until bacon is fully cooked).

Once bacon is cooked, remove and enjoy!

These are the perfect little snack for Sunday football or your next virtual haps hour!

We made ours a bit healthier by using turkey bacon and vegan cheese…but feel free to mix it up and use what works best for you! I can’t wait to see how they come out.

ACV Gummies...what's all the hype??

ACV gummies seem to be all the rage right now, with every vitamin company releasing their own unique spin on them. If you follow me on IG you know that I recently tried the Mary Ruth’s Organics Apple Cider Vinegar gummies for a month. Honestly, I was skeptical because I swear by my Lean and Green Body® morning routine. There is something so satisfying about taking that ACV shot in the morning…it legit revs my body up and gives me a boost of energy! How is a gummy… that actually tastes good…supposed to give me that same feeling?

Okayyy well let me tell you… I ended up loving them! I totally was not expecting that. With only 1 gram of sugar per gummy these are a good choice for everyone in the family.

These gummies are way more pleasant to take in the morning instead of my typically ACV shot.

Less burn ya know, lol!

These are the perfect solution for someone who has trouble completing the entire Lean and Green Body® morning routine. These will also travel so well, so I recommend keeping a bottle in your travel bag!

This is not a sponsored post, I have just been seeing so much about ACV gummies that I had to share my thoughts!

Have you tried them? What do you think??

Roasted Chickpeas

It’s no secret that I am a big fan of chickpeas!! These little beans are packed with fiber, protein, and tons of essential vitamins and minerals. Typically I eat chickpeas in my Indian food dishes or as hummus, but lately I’ve been craving a crunch. I’ve experimented with this recipe a ton, in order to get them just right so I could share it with all of you!

Roasted chickpeas make a great snack - easy way to replace the empty calorie chips you love snacking on…and way healthier too! They are also a great protein or fiber addition to any salad or meal. The best part is you can switch up the spices in this recipe to satisfy your current cravings. Kids love them too! 

Ingredients:

1 Can of Chickpeas (soak for a minimum of 12 hours to remove lectins)

Coconut Oil Spray (or grapeseed oil)

Pink Sea Salt - to taste

Pepper - to taste

You can spice them up with garlic, crushed red pepper, or add a sprinkle of cheese 90% way through the cooking process

Directions:

Preheat convection oven to 425° (bake)

Rinse chickpeas and pat dry

Spray coconut oil on oven pan, to prevent sticking

Place chickpeas in oven pan, and spread out evenly

Spray coconut oil (or grapeseed oil) on top of chickpeas, coat them all

Sprinkle sea salt, pepper, and any other seasonings you would like to add

Allow 30-40 minutes to cook, flip halfway through cooking process

Chickpeas should be crispy, but to burned

Cheers!!

Today marks the end of my 5th official year in business, and the start of my 6th year! Wow! Even as I write these words it’s hard to wrap my mind around everything that has happened in the past few years.

I started Lean and Green Body in 2015 all by myself with a bucket list of goals and dreams. Now 5 years later many of those dreams have become a reality and I’ve been able to achieve things I didn’t even realize were possible when I started.

I’m proud to say I started my company on my own - without any outside funding, loans or debt...and have continued to operate this way today. I’m extremely proud that we’ve been in the black every month since inception. {aka...we’ve been profitable since day one!} If you are an entrepreneur you know how huge this is!

I attribute this to my relentless drive and strong desire to make my dreams come true. I’ve never been a 9-5 person, and I’ve known since the 3rd grade I would be a business owner...but I never imagined it would be this amazing!

There has been a ton of sweat & tears along the way, but looking back I wouldn’t have it any other way. Owning your own business and watching it grow and become a successful brand is unlike anything else. You pour your heart and soul into your passion, hoping to connect with your ideal audience. I feel blessed to have created a community of likeminded souls, and I cherish helping them discover how amazing their bodies are naturally designed to feel. It’s unbelievable! I absolutely love my brand and feel so grateful to be able to do this work.

If you are a ‘wellpreneur’ looking to take your business to the next level comment below... we have something new coming to the Lean and Green Body platform!

📷 @jontelcherephotography

Grilled Shrimp Skewers

We are big fans of summer…although, let’s be honest it’s sunny everyday down here! We have been taking full advantage of the sun and utilizing our new lanai and outdoor space. We purchased a weber grill on July 4th and have been using it a ton.

Today I’m sharing one of our favorite recipes with all of you!

…I’m going to let you in on a little secret, it’s super easy!

Grilled Shrimp Skewers

Ingredients:

Wild Caught Raw Shrimp

1 Medium Organic Orange Pepper

1 Medium Organic Green Pepper

1 Large Organic Sweet Onion

Coconut Oil Cooking Spray

Pink Himalyean Sea Salt & Black Pepper (to taste)

Wooden Skewers

Directions:

Thaw shrimp if frozen. 

Heat up the grill between 350°-450°

(please follow proper safety measures when grilling)

Take your skewers and place raw shrimp, peppers and onion on the skewer. 

Alternating the ingredients. 

Place raw skewers on large serving plate. 

Spray all skewers with coconut oil spray (both sides) and season with salt and pepper to your liking. 

Then place skewers onto the hot grill. 

Cook shrimp skewers until shrimp has been throughly cooked through, approximately 7 minutes. Be sure to flip the skewers (with tongs) halfway through. 

You will know that shrimp is cooked when it become pink on the outside and white on the inside. Shrimp become very tough when overcooked. 

Once fully cooked remove from the grill and serve!

Be sure to turn off your grill once complete.

Enjoy!

Coffee Ice Cubes

Do you love ice coffee?

But hate when the ice melts and dilutes that beautiful bold coffee flavor? I’ve got just the solution for you!

Coffee ice cubes!

All you need to do it brew your favorite coffee at home {or buy it} and let it cool down to room temperature. 

Pour your room temperature or cold coffee into ice cube trays {this part can be a but messy…it’s okay, the finished product is worth it!}. 

Then stick ice cube trays into the freezer until the coffee is completely frozen. I like to do this over night, so ensure that it everything is frozen. 

Then add the ice cubes to your favorite ice coffee…and bam! There you go!

This is the perfect recipe for hot Florida summers. 

Try it out and let me know what you think!

Holistic Health Code 7 Day Detox Review

I recently had the opportunity to partner with Holistic Health Code and try their 7 day reset. As an avid detox lover and self proclamed detox queen you know I’m all about a good detox. I was excited to try this specific detox because this is a real food detox {similar to the detox in my first book Revitalize & Renew: 7 days to a healthier you}. Holistic Health Code was founded by Meg, a Registered Nurse who saw a gap in our healthcare system. She works with Health Coaches to create a unique and new experience for their clients. I immediately connected with this female owned brand and was excited to see what made their detox stand out. 

When you order their detox you are sent a 7 day meal plan with tons of mouth watering recipes…not something you typically associate with detoxing. Plus, you receive supplements for morning and night for each of the seven days. You also receive Holistic Health Code’s custom propriety detox shake mix. 

I have tried my fair share of protein shakes over the years, and consider myself quite the connoisseur. The shake mix taste likes vanilla pudding {when mixed with vanilla almond milk}. During the detox I typically drank it with just almond milk and chia seeds {added those for a little extra fiber} and I loved it. There are a few smoothie options in the menu they provide for you, so you can always experiment with those too!

During the detox I felt really good, energized and felt overall lighter. The difference between this detox and many others out there…you get to eat real food! It’s a no brainer. 

Now thru August 15, 2020 use code LEANANDGREEN10 to receive 10% off the Holistic Health Code 7 day reset. Click HERE to sign up today!

To learn more about Holistic Health Code and all their offerings click HERE

This post was #sponsored by Holistic Health Code, all opinions are my own.

How to Make Every Weekend Feel Like a Vacation!

I’m back from ‘vacation’!! Well, honestly it was just a long quiet weekend at home, but it was so relaxing it felt like a vacation. 

I feel like we are all in need of a good vacation at this point, right? 

I’m mean how many of us have had to cancel numerous trips because of this COVID-19? I know I was pretty upset initially to be missing out on vacations we had been planning for a year, but there’s nothing we can do. Except…vacation at home. 

I mean our homes are probably the safest places for us to be right now, it’s the most controlled environment. We are responsible for who and what we bring over…your house is probably the cleanest bar in town at this point too!

So today I’m sharing 3 ways that you can make every weekend feel like a vacation!

Turn off your devices… turn off the tv, put your phones on silent, and be super present with your family. We all spend so much time with our heads buried in our devices and on our screens that we are rarely truly present for our loved ones. It’s amazing when you turn off your devices what you will notice. What fun new conversations may spark, or new family hobbies may start. 

Get outside! We finally decorated our lanai over the weekend, and it’s like a whole other living space! I’m so in love with it. We bought a Weber grill, dining table, and some accept chairs and spent some solid time soaking up some vitamin D and grilling out. It was a breath of fresh air, literally, after spending the last few months inside the home. I’m so excited we finally took the plunge and furnished our lanai, I can see us utilizing this space often. 

Try a new recipe! My husband and I love to cook together. Most of our favorite recipes take less than 30 minutes to make, but we recently started branching out and trying new recipes. It’s super fun to create these recipes together, and try new cooking techniques. One recipe we have been making on repeat is our Paella recipe try it at home this weekend!

These are just 3 ways you can make every weekend feel like a vacation. Spending time being fully present with your loved ones, spending time outside, and trying a new recipe!

Comment below and let me know how you like to spend your weekends!

Paella!

My husband and I love to spend time together cooking and experimenting with new recipes. We first tried out this paella recipe over my birthday in April, and have made it several time since… fine tuning it to our liking each time. Today I am sharing the recipe with you!

Ingredients:

2 tablespoons olive oil

1 TBSP paprika

2 tsp dried oregano

Salt and pepper to taste (approx. a pinch of each)

2 pounds of chicken thighs - wash, trim and cut into 2 inch pieces

4 TBSP of grapeseed or avocado oil (divided up)

3 cloves of garlic, dice and crush

1 TBSP crushed red pepper flakes (less depending on how much spice you like)

1 pinch of saffron threads

1 bay leaf

1/2 bunch (1/2 bag) of flat leaf parsley, finely chopped

1 quart (32oz) low sodium chicken broth OR bone broth

2 cups of uncooked white rice (brown rice is a healthier substitute)

1 sweet onion, diced

2 lemons, zested

1 red bell pepper, chopped

1 pound chorizo sausage (casings removed and crumbled

• we use vegan chorizo from Trader Joe’s and it’s incredible, highly recommend this substitute 

1 pound of shrimp, peeled and deveined

• we have used the seafood blend from Trader Joe’s as a substitute for this previously and it’s another great alternative

Directions:

1. In a medium bowl, mix together 2 tablespoons oil, paprika, oregano, and salt and pepper. Stir in your chicken pieces and coat with seasoning. Cover and place in refrigerator.

2. Heat 2 tablespoons oil in a large skillet over medium heat. Stir in garlic, red pepper flakes, and rice. Continue cooking and stirring to coat all the rice with oil, about 3 minutes. Add saffron threads, bay leaf, parsley, chicken broth, and lemon zest. Bring to a boil, cover, and reduce heat to medium low. Simmer 20 minutes.

3.  Meanwhile, heat 2 tablespoons oil in a separate skillet over medium heat. Stir in marinated chicken and onion; cook 5 minutes. Stir in bell pepper and chorizo; cook 5 minutes. Stir in shrimp; cook, turning the shrimp, until both sides are pink. *always make sure your chicken is cooked to an internal temp of 165°

4. Spread rice onto your serving tray or bowl. Add meat and seafood blend to the top.

recipe modified from allrecipes.com paella recipe

In need of some yoga??

Are you in need of some yoga, but have “no time” to actually practice.

Check out our newest 20 minute powerful vinyasa class on You Tube

This class is sure to help your get your sweat on, work your core, and completely zen out all in 20 minutes.

Our 20 minute powerful vinyasa class is perfect for the busy mom or over scheduled entrepreneur.

We could all use a little more zen in our lives.

A new You Tube video release every Thursday! Subscribe to the Lean and Green Body® You Tube channel so you never miss one!

EFT Tapping: what is it, how to use it, and how it can transform your life

This is a follow up blog from my May 11, 2020 blog post on 6 ways to deal with anxiety

In that May 11th blog post I briefly touched on a technique called tapping, and I wanted to dive a bit further into here for you. 

Tapping. Emotional freedom technique tapping can seriously help anxiety as well as many other mental health conditions. EFT tapping helps to balance out the energy in the body, and alleviate emotional and physical pain.

Tapping is a combination of Eastern and Western medicinal principles and it works by altering the brain, body and energy systems all at the same time. This technique is also referred to as “psychological acupressure”. 

How does it work? Tapping is exactly what it sounds like - you tap specific meridian points on the body to aid in relief from pain, trauma, stress and anxiety. This therapy has also been known to help individuals move through fears and achieve big goals. (sounds amazing!!)

How often do I have to do it? There is no real answer here, it is unique to each individual. Many find it beneficial to tap for a short period of time (on specifically targeted meridian points) 2-3 times per day. It’s important to listen to your body and increase or decrease as needed. 

This therapy can help you work through past trauma, limit or eliminate stress and anxiety in your present, and help you reach your biggest goals. The best part…you already have everything you need for this therapy. No tools, no expensive therapist or teacher…just you! This is a tool (similar to meditation) that you can do anywhere.

Here is a chart with the meridian points often used for tapping.

For more information on EFT Tapping check out this article here