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 Perform Seated Cat-Cow Pose

The yoga postures cat (marjaiasana) and cow (bitilasana) are two of my favorites, they feel incredible on my spine and help to loosen up the muscles of my back. If you are one of the 16 million Americans struggling with chronic back pain, I would high recommend adding cat and cow into your daily stretch routine. These postures have also been said to be incredibly beneficial for posture and balance.

For many individuals it is near impossible to get on the floor and into a table top position to perform traditional cat/cow due to a variety of reasons. To make these incredibly beneficial stretches more accessible I am going to demo them seated for you! As you can see in the pictures below I am performing seated cat/cow. On your inhale you will look up and arch your back, opening your heart to the sky and lifting your chin, and on your exhale you will round your back and bring your chin towards your chest.

Please note that these postures (as with all yoga postures) they may look slightly different in your own body, be gentle with yourself and move in a way that honors your body today.

The beautiful thing about yoga is that much of it can be done in a chair, or using a chair for assistance. For quite some time I taught chair yoga, and it was one of my favorite experiences. I hope you enjoy the variation on the stretches below.

If you have any questions about these postures, or chair yoga please comment below and let me know!

Photos by Jontel Chere

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 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

Making Organic Food Accessible for All!

The conversation about organic food and the price of eating organic has been a hot topic (again) lately. Many people feel that organic food is “unattainable” for everyone, and many people feel that it is too expensive for their family. This is a conversation that I am so passionate about, so this blog series is my attempt to help educate and teach you why organic food is so important and how you can in fact afford it.

Organic food is essential for a healthy body. Conventional food (non-organic) is loaded with pesticides, herbicides, and toxins…and has bene proven to cause disease and illness in the body. You can not wash off these toxins, and ultimately you end up ingesting them. Once ingested it is very difficult for your body to fully eliminate them…often times they get stored in your liver or kidneys along with heavy metals and other toxins. Eating organic is much cheaper than cancer, heart disease, and the variety of other illnesses linked to these pesticides, herbicides and toxins.

It' is not essential that you eat everything organic. The Environmental Working Group releases a list each year of the Dirty Dozen - the foods you should absolutely buy organic - and a list of the Clean Fifteen - the foods you do not have to buy organic, but can if you choose to.

I understand that at some stores organic food is ridiculously priced…$2 for one lemon is crazy!! This is price gouging and is a clear example of companies trying to take advantage of consumers, it drives me crazy. For years Whole Foods was known as “whole paycheck” to some due to their high prices.

I have had a love affair with Whole Foods since 2011, and it is still one of my favorite places to shop. When Whole Foods and Amazon merged I noticed a huge drop in prices, especially if you are an Amazon Prime member. I actually find better deals on organic foods at Whole Foods than I do Publix (equal to a Shop Right, Krogers, Stop n Shop etc), it’s amazing! You would think the “conventional” grocery store would have the cheapest prices, but that is not always the case. It’s important to know where to shop and how to shop. My husband and I love going to the local farmers markets as well to buy organic produce and support local farmers.

I always create a list before going grocery shopping, this keeps me on task and avoids too many unintentional purchases. We shop at three different grocery stores monthly to get everything we need, our weekly go-to’s are Whole Foods and Trader Joe’s.

I consider being in the know and grocery shopping part of my job! It helps me to create fun new recipes for all of you, keep my family healthy by practicing what I preach, and find sales for my clients. Truth be told I love grocery shopping! The pandemic ruined that a bit for me, but I have hope that someday we will find our way back to “normal life”. For now I mask up and try to go at off hours to avoid large crowds.

In an effort to provide more free content, and make organic healing food available to more people I am going to be publishing a few recipes on how to feed a family of 4 on a budget…all organic! I understand that the pandemic has hit people really hard financially, and I want to show you that you can still eat healthy (and organic) and stay on budget. Our health is our greatest wealth, and is so vitally important. I hear so many stories about people eating fast food because it is cheap and easy…there is nothing cheap and easy about disease and illness, and it’s my job to help you prevent that.

First recipe comes next week! Stay tuned!

Photo by Jontel Chere

Checking In!

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

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

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

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

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

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

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

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

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

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

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

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!