Why You Need a Stretching Routine Stat

Stretching is one part of your workout that you don’t want to skip!

Stretching keeps your body and your muscles flexible and helps to prevent injuries. Harvard University actually conducted a whole study on the importance of stretching. They found that stretching keeps the muscles strong and healthy, and that this added flexibility helps to maintain proper range of motion in our joints.

Stretching for 5-10 minutes after your workout can make a big impact.

Join me on Friday September 18 for a free 30 minute stretch class in Mercato, followed by smoothies and discounted shopping deals at Cariloha!

Are Organic Lemons Really Alkalizing??

Alright, let’s clear one thing up. Something that has been blowing my clients minds for years.

Why are organic lemons alkalizing?

I mean aren’t lemons acidic? Don’t they have a very acidic (low) pH?

Today I’m going to blow your minds… organic lemons are indeed alkalizing. 

Yep, you read that right. 

Want to know why…

Foods are considered to be either acidic or alkalizing depending on how they respond inside the body… not how they act outside the body. A food could have a very acidic pH outside of the body, but once inside the body they become very alkalizing…this food is then termed an alkaline food. 

Inside our bodies lemon are very alkalizing. Once lemons are ingested, broken down and metabolized they actually help to make the pH of our bodies more alkaline. 

Organic lemons are actually considered to be one of the most alkalizing foods we can eat. 

Is there really a difference between organic and non-organic lemons? In my professional opinion, yes absolutely. Non-organic or conventional lemons are sprayed with a myriad of pesticides, herbicides and other toxins. These toxins penetrate the skin (especially when you slice into a lemon) and you end up ingesting these toxins. These chemicals are extremely acidic and harmful to your health, and outweigh the positive alkalizing benefits of the lemons. 

When possible always buy organic OR talk to your local farmer at the market about their growing principles. 

Lemons are an incredibly healing food, and part of my daily diet. Click here to read all about how I incorporate lemons into my morning routine. 

Detoxing on a Budget - part II

The ‘Detoxing on a Budget’ series is back! In our first part of this series (HERE) we discussed the first (and cheapest) steps you can take to begin detoxing your diet today.

Now we are going to discuss the next steps you can take to further detox your pantry. In part one we discussed eliminating all processed foods and really anything that comes in a box or a bag. Time to let that shit go! Your body deserves better. 
In part two today we are going to discuss how to incorporate a morning routine. 

A morning routine is a great way to add a daily detox into your life…and the results are unbelievable! What you choose to do in the morning sets the tone for your entire day. By starting your day on the right foot you are literally setting yourself up for success. 

When you start your day by flooding your body with nutrients, vitamins, minerals, hydration, and really fueling your body and mind properly…you are more likely to make better choices throughout the day. 

I have discussed my morning routine HERE and it has definitely evolved over time, but remains very similar. 

I’m a true believer in the triple play. To read the full benefits of the triple play click here

The idea is to hydrate your body first thing (our bodies get so dehydrated when we sleep because they are working so hard)… so hydration is number one. Start your day with 8 oz of room temperature water (super important because we do not want to shock the system) mixed with the juice from 1/2 an organic lemon. 

Next I like to come in with a gentle detoxer…kinda scrub the wall of the intestines… and seriously energize the body… it’s like a shot of espresso (minus the caffeine). That’s right I’m talking about APPLE CIDER VINEGAR. If you have been following me for awhile now, you know I’m super into ACV. Check out my full post on ACV here 

I’m so passionate about this product that when I was the keynote speaker for my alma matar Springfield College last year, I started my talk by serving up shots of ACV to the entire crowd. Yep, that’s right! We were all awake and ready to go!

There are two important things to remember when taking ACV… first always mix it with water. I prefer to mix it with 2-4 oz of water, but I know some individuals who like a full 8 oz, up to you! The second thing is to make sure you are buying high quality ACV, my favorite brand (#notsponsored) is Braggs ACV. I’ve been talking about this brand for years now, and have gotten hundreds of people nationwide taking it every morning. I love this brand because it contains “the mother”, the cloudy questionable stuff at the bottom of the bottle…that’s the good stuff. Make sure you shake up your bottle before pouring. Any ACV with “the mother” would be acceptable…and ACV without “the mother” is simply a salad dressing ingredient. 

Many people worry that the ACV will make their acid reflux (and other symptoms associated with an acidic diet) worse… honestly, in my research, education and my work with clients it has made it much better… and is actually know to alleviate the symptoms  all together. 

Lastly, my final step in my morning are greens!! Honestly, probably my favorite step, hence the name LEAN AND GREEN BODY®. The greens come in and provide a second layer of gentle detoxification, boost your immune system, and provide you with natural (caffeine free) energy. Many of my friends and followers wonder how I last 12 hour work days without coffee… it’s all in the greens, natural energy! Honest. 

Here are the two brands I’m currently loving for greens! HERE and HERE

I could drink just about anything for my health, but these 3 steps in my morning routine are essential…and I think they all taste pretty good! Okkk Okk the ACV is definitely an acquired taste, but I promise the benefits outweigh the flavor. 

The Lean and Green Body® Morning Routine #TRIPLEPLAY

8 oz room temperature water with 1/2 organic lemon

1 TBSP of ACV with water

8-10 oz of water mixed with greens 

Happy Detoxing!

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

Easy Steamed Artichoke Recipe

Today I am so excited to share a recipe from one of my favorite influencers and wellness professionals Mariya Kulyk RN, HWNC-BC

Check her out @holisticnursecoach and her website www.theholisticnursecoach.com coming soon!!

Have you ever come across a beautiful, fresh artichoke at the grocery store, but decided to pass because you had to idea what to do with it? I am so excited to share my absolute favorite way to prepare an artichoke that is both EASY and delicious.

It’s important to also mention that artichokes not only taste good, they are good for you! Artichokes are a good source of fiber and essential vitamins like Vitamin C. It’s a win-win!

Easy Steamed Artichokes

Ingredients:

• 2 fresh artichokes 

Tip: When selecting artichokes at the store, look for ones with tightly-packed leaves, give them a squeeze, and you should hear a rubbery sound, indicating that they are fresh!

• 4 tbsp extra virgin olive oil (EVOO)

• 1 lemon

• filtered water

• sea salt

• pepper

Directions:

1. Prepare artichokes: Begin by trimming the end portion of the stem. Place an “X” at the tip of the stem with your knife to ensure it cooks through. Use a serrated knife to cut about 1 inch off the top of the artichoke, revealing it’s insides. Trim the edges of leaves so they are flat. Rub the top of artichoke with lemon to prevent browning (oxidation).

2. Fill a large pot with about 2 inches of filtered water. Squeeze the juice of 1/2 of lemon into water and leave it in the pot. Add 2 tbsp of EVOO. Bring to a boil.

3. Reduce the water to a simmer, place the artichokes on their sides and cover with a tight lid.

4. Simmer for 35-45 minutes, depending on their size. They should be fork tender.

Tip: Check the water level halfway through to make sure it didn’t run out!

5.   Remove artichokes with tongs. Cool for a couple minutes before cutting in half.

6.   Scoop out the choke with a spoon.

Tip: The choke is a white, fibrous, hair-like section of the artichoke right above the stem and artichoke heart. This area is important to remove as it can be a choking hazard, this is also where the arti-choke got it’s name!

7. Finish the artichokes with a drizzle of EVOO and with sea salt.

8. Dipping vinaigrette: simply mix the juice of 1/2 lemon with 2 tbsp of EVOO, add pepper and salt to taste, and use it as a dipping sauce for your tasty, pull apart, artichoke. Enjoy!

How to Detox on a Budget - part 1

I’ve received countless questions about how to detox on a budget. So I thought it would be fun & super helpful to put them all together in a blog series for you!

Let’s begin…

Is it really possible to detox on a budget??

YES! Absolutely, it’s possible to detox on any budget.

The first part of any detox is removing all processed foods from your diet. Eliminating anything that comes in a box or a bag. Chips, crackers, cookies…gone. 

I discuss this “easing in to your detox” in depth in my book Revitalize & Renew: 7 days to a healthier you…and honestly it is one of the most important steps. 

Why? Because despite your specific reason for detoxing, we all cleanse our bodies hoping to eliminate toxins in a particular region or organ in the body. The first (and easiest) way to do this is to remove processed foods from your diet. 

We can not detox or cleanse our body if we are still flooding it with preservatives and chemicals. 

If you think about how long the food in your pantry can last…it’s a long time. I mean how long was that bag of chips sitting on the shelf in the store before you brought it home? Chances are a longgg time. 

For any food item to be shelf stable for long periods of time chances are it has some chemicals and preservatives in it - unless we are talking dry beans…then stock up on those! ;)

The elimination of processed foods (this includes fast food) is the first step of any detox…and is definitely the first step to detoxing on a budget. 

You are the gate keeper to your home (more than likely) - you control what comes into your house and your kitchen. If you are not the gate keeper to your home, you are at least the gate keeper to your body… you ultimately have control over what you choose to put in your body and how you fuel it. 

Throughout this series I will discuss the basics on how to detox on a budget. What you need to know without breaking the bank. Have questions about this topic…leave them below!!

Time to clean out that pantry!

Advice from a Supermodel

I had the privilege of attending Create & Cultivate in Miami at the end of 2019. It was an incredible and empowering full day conference with female entrepreneurs, mothers, and creators. 

You can read my full recap HERE

At the conference I had the opportunity to speak 1:1 with the top CEO’s, industry leaders, and supermodels. I have been digesting and implementing much of their business advice since the conference…and you have probably seen some big shifts in my business and online presence in the past six months. 

Towards the end of the day I had an opportunity to speak with supermodel Karolina Kurkova after her keynote. We ended up discussing nutrition because that’s something we are both passionate about.

I’ll never forget what she said “in order to be good, you have to be a little bit bad” … meaning that every once in awhile you have to indulge and eat the french fries or “whatever your thing is”. 

I could not agree more! 

I firmly believe in the 80/20 rule when it comes to nutrition. Honor your body, fuel your body with the best organic foods, and know that it is okay to indulge sometimes. 

When we try to be perfect 100% of the time with our diet it sets us up for failure.

I will be touching upon this in a future blog post…

What are your thoughts about Karolina’s advice? Surprised? Let me know in the comments below.

Personally, I love that one of the top supermodel’s in the world thinks it’s okay to eat fries occasionally!! For some reason this made me feel so much better about my occasion fry indulgence. lol!

How to Make Fruit Ice Cubes!

Summer is almost here, and it’s time to step up your water game.  

As many of you know I love adding fruit to my water…adds a little flavor, essential vitamins and minerals, plus it looks really cute!

Now that the temps are rising…and let’s be honest it’s already well into the 90’s here in Florida on a daily basis…it’s time to up our hydration game. 

Simply add fresh fruit or even fresh herbs to your ice cube tray…top with fresh water…and allow it to freeze together for a few hours to create chic & stylish ice.

These ice cubes are great for spicing up your water, adding to your kids water bottles, and even topping of your favorite summer cocktails!

Give it a try and share your pictures in the comments below!

Smoothie Questions Answered!

How good is your smoothie game?

I recently shared a picture on social media of my blender full of my favorite smoothie ingredients and asked if any of you had questions about how you could improve your smoothie game.

….let’s just say there were crickets…lol

So instead I am going to answer some of my most frequently asked questions about smoothies!

Do you know how to keep your cravings at bay?

Do you know what to add to keep your blood sugars level?

How do you stay full for hours?

Eating the appropriate amount of fiber, healthy fat and protein at each meal will help to keep your blood sugar levels within a healthy range, and also help you to burn more fat throughout the day. 

Fiber is going to keep your full. It is also the ultimate detoxer and helps our body remove waste and toxins on a daily basis. If your smoothie is only holding you over for an hour or two add more fiber to the mix.

Perhaps increase your spinach or kale from 1 handful to 2 handfuls per smoothie, or add more chia seeds to the mix!

Healthy fats are going to help you burn fat. I’ve said this before and I’ll say it again. 

FAT burns FAT… mind blowing, especially if you are new to the nutrition world. 

With that being said, not all fat is created equal. Think about using high quality, mono and poly  unsaturated fats in your smoothie… pure nut butters and coconut oil are both great options. 

When using healthy fats in your smoothie they will slow the digestion of your entire smoothie- thus keeping you full longer! Burn more fat and stay full for hours… sounds like a win-win to me!

Protein is essential for our bodies, and is especially useful for repairing and rebuilding our muscles and wound care…however, many Americans consume over 2x more protein than they actually need. This begins to tax the kidneys and the liver, since they can only filter out so much protein each day. The “extra” protein that you consume and do not utilize that day will be stored as fat. 

Is it just me or does this seem counter intuitive? Why consume more protein than your body requires if it is just going to be stored as fat? 

Choose a healthy protein powder that works for you and your specific needs. There are excellent vegan and whey based protein powders available. 

A highly nutritious smoothie should be able to hold you over for nearly 4 hours. Making it the perfect breakfast for the busy Mom or entrepreneur. 

If you find yourself becoming hangry or if your blood sugar levels are out of wack - you need to make some adjustments to your smoothie.

Did you enjoy this post? Would you like me to go more into the science of the WHY behind each ingredient? Comment below and let me know!

Keep Your Home Workouts On Track With These 4 Cardio Boosting Moves

COVID-19 has many of us working out at home for the foreseeable future. Even when the gyms reopen I’m not sure I’ll be running to get in line any time soon.

So I thought it would be fun to share 4 cardio boosting moves you can do anywhere!

Cardio is a super important part of your workout…

keeps your heart healthy

detoxes the body

increases lung capacity

helps to burn fat

and so much more!

Burpees

not a crowd favorite but highly effective and efficient in boosting the heart rate

Aim for 10 

Jumping Jacks

 A classic and still a great way to get your cardio in!

Aim for 25

Jump Rope

Another oldie but goodie

Aim for 60 seconds

High Knees

This is a great one for everyone from athletes to weekend warriors. It will loosen up your low back while boosting your cardio endurance.

Aim for 30 seconds

These are all excellent ways to squeeze your cardio in at home … perhaps even between conference calls. Once life resumes to “normal” these will be great cardio boosting moves to use when you travel!

I love to workout when we travel, and these are definite go-to’s for me because 3 out of 4 don’t require any equipment. It’s easy to throw your jumprope in your suitcase - or keep it in your office- for a midday cardio break. 

Once you feel comfortable with each exercise begin to increase the number of sets you do- with a goal of 3 sets per exercise in mind. Once you are comfortable performing 3 sets of each exercise you can begin to increase the number of reps or the time duration of each exercise.

You can add these in as part of your weight training workout too!

Comment below and let me know how you are boosting your cardio during this quarantine.

How to Select a Healthy Cocktail!

Cocktails tend to be a taboo topic in nutrition, but I’m realistic. 

I personally love a good cocktail and believe in moderation. 

My go-to cocktail has been a vodka soda with extra lemon for years now. I love the simplicity of the drink, it’s light, fresh, low in calories, low in sugar…and it’s gluten free!

The danger in most cocktails is not the alcohol itself, but the mixers. Most drink mixers are full of sugar, empty carbohydrates, and calories. In fact, it’s actually the mixers that can give you the worst hangovers (not to mention a super high spike in blood sugar). 

Here are my top 3 Lean and Green Body® rules for a healthy cocktail…

1. Pick your liquor wisely.

Vodka has 96 calories per 1.5 ounces 

Tequila has 64 calories per 1.5 ounces

Rum has 97 calories per 1.5 ounces

Gin has 110 calories per 1.5 ounces

Vodka, tequila, rum and gin are all low in calories, have zero carbohydrates and no sugar (due to the distilling process). When you begin to add flavors or ‘spices’ to these liquors that is when the calories, carbohydrates and sugars increase dramatically.

2. To mix or not to mix?

As I mentioned above mixers are where the empty calories hide …and often lead to weight gain.

There are 3 mixers I love…and will always be Lean and Green Body® approved.

1.Club soda….no calories, no sugar (no blood sugar spikes), and no empty carbohydrates.

2. Ice…yes, I’m considering ice a mixer because sipping tequila (or your liquor of course) on the rocks is actually a drink. By adding ice to your drink it will actually take you longer to sip, and will slowly dilute the alcohol, thus taking longer for your body to process.

3. Real fruit. You can either choose to add fresh or frozen fruit to your cocktails adding some flavor (without the chemicals and added sugars found in most mixers) OR you can soak your liquor in fruit for days and then utilize the now freshly flavor liquor that way. 

3. Beware of the garnish.

I love a beautiful garnish in my cocktail, especially an umbrella or a beautiful straw. They can create a serious moment of “WOW” when your drink arrives, without harming your health or throwing your diet totally out of whack. 

Many drinks come with a salty or sugary rim…loaded with sugar! Did you know that many bars dip the glass in liquid sugar and then into the salt or sugar for the rim? That’s extra sugar going into your body, ultimately spiking your blood sugar and sending your hormones out of whack. If you love a good rim, try to do just a half rim next time!

Fruit in cocktails can be a great option especially when used as part of your mixer {see to mix or not to mix above}. However, when the fruit has been soaked for days…or dare I say weeks…in a sugar syrup or in alcohol…then we need to be cognizant of what else (besides the fruit) we are putting in our bodies.

Say you are having an old fashion, and you have a whisky soaked cherry in the bottom of your drink. The cherry may complete the look and you may get a real IG moment there when your drink arrives, but what’s in the cherry? We certainly can’t pick fresh cherries out at the store that look like that. These cherries are typically soaked in a sugary syrup for months at a time (super shelf stable), removed from the syrup and either added to your drink or soaked in liquor for days at a time before being added to your drink. 

Does this mean that your days of fighting with the ice to score the cherry at the bottom of your drink are over, no! I am simply here to educate you on the nutritional facts, what you choose to put in your body is your choice…ultimately you are the gate keeper. 

I believe if we nourish our bodies perfect (for us) 80% of the time, we have 20% to play with. So eat the cherry, just make sure you are eating enough alkalizing foods to balance it out. In the end that’s what it all comes down to, balance. 

So although cocktails, and alcohol in general, are considered a taboo topic in nutrition and wellness I believe in balance. I am realistic nutritionist, and can appreciate the joy of a glass of celebratory champagne, or ending your week with a vodka soda at sunset, or even a glass of wine with your S/O in northern California. The point is understand what is in your drinks and how it will ultimately impact your body, so that when you make that toast your family at Sunday dinner or cheers your best friend at her wedding you can feel really good about your choice!

Cheers! xx

Healthy Ideas for Memorial Day!!

Memorial Day is typically thought of as the start of summer. In my home that weekend is filled with bike rides, beach walks, barbecues and sunsets. 

This year is going to look very different since we are dealing with a world wide pandemic. However, we are determined to make it fun, be outside and soak in the start of summer!

Here are some ways that you can soak in the magic of this long weekend at home. 

Go for a morning bike ride!

Make a fun summer salad, here’s one of my favorites!

Grill out! Take your favorite proteins or veggies and grill them outside in the sunshine. No grill, no problem. You can easily do this stovetop with a grill pan.

If your state/county allows go to the park….keep the recommended 6 ft distance…and soak in the outdoors. Bring your favorite book or play frisbee with a friend. 

Cut up some watermelon…and maybe even enjoy some fresh seasonal fruit!

Here is the list of Florida’s seasonal produc

Watch sunset {ideally at the beach} but watching it from your home with your loved ones is just as special. 

Enjoy a refreshing summer cocktail! Here is my favorite Lean and Green Body® approved cocktail

VODKA SODA

Ingredients:

1 glass with ice 

1 oz Tito’s Vodka

Juice from 1 whole lemon

4 oz of club soda

Directions:

Stir and Enjoy! Happy Memorial Day!

As someone with a long line of military heroes in my family, I just want to take a moment to say THANK YOU to all who have served past and present. This country would not be what it is today without you, thank you for all you continue to do for us.