Seasonal Produce - June

Here is our monthly list of seasonal produce available to us in Florida!

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Avocado

Cantaloupe

Eggplant

Guava

Lychee

Mango

Mushroom

Orange

Papaya

Passion Fruit

Peanut

Potato

Sweet Corn

Tomato

Watermelon

*according to freshfromflorida.com



Strawberry Spinach Smoothie

Ingredients:

  • 10 oz coconut water

  • 2 large handfuls of organic spinach

  • 1/2 cup organic strawberries

  • 1 tsp chia seeds

  • 1 tsp coconut oil

  • 1 scoop protein powder (Garden of Life raw protein is my current favorite)

Directions:

  1. Blend and Enjoy!


Edgewater Beach Hotel Book Signing

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Join me today at the Edgewater Beach Hotel for a book signing and healthy happy hour 🥂

The event starts at 4:30pm...hope to see you there!

Lean and Green Body’s 20 Rules to Live by

Sweat everyday for a minimum of 30 minutes.

Get eight hours of uninterrupted sleep.

Eat your vegetables.

Drink a minimum of 80 oz of water each day.

Follow the 80/20 rule when it comes to nutrition.

Limit stress.

Meditate daily.

Surround yourself with positive people who lift you up.

Journal everyday.

Wake up 1 hour earlier.

Limit screen time.

Read more.

Travel.

Spend time with family.

Find someone who makes you happy.

Smile.

Follow your dreams, find what truly makes you happy.

Be present.

Be happy everyday, maybe not all day every day … but everyday.

Love yourself.

The Perfect Hard Boiled Egg

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The hard boiled egg is where fast food meets healthy food! A quick and easy source of protein, with approximately 6 grams of protein and 60 calories per egg. Perfect addition to any meal, or even on it’s own as a snack.

Here is my quick and easy recipe to help you make the perfect hard boiled eggs every time!

Ingredients

  • 6 large, cage free organic eggs

  • Bowl with ice cold water

Directions

  1. Place all 6 eggs in a large saucepan with water, allow water to cover eggs by approximately 1 inch.

  2. Cover your pan with lid and bring water to a boil over high heat.

  3. Once your water is boiling, set a timer for 7 minutes (or longer depending on your perfect egg - see below) and turn the heat down to medium-high heat.

  4. After your desired time transfer the eggs to your large bowl of ice cold water.

  5. Let the eggs cool for about 4 minutes, or until they are cool to the touch, then peel and serve!

Unsure how long to boil your eggs for? Here’s a quick and easy guide!

  • 4 minutes: soft boiled eggs

  • 5 minutes: sightly soft boiled eggs

  • 6 minutes: firm soft boiled eggs

  • 7 minutes: creamy hard boiled eggs

  • 8 minutes: firm and creamy boiled eggs

  • 9 minutes: very firm hard boiled eggs


Putting Together the Perfect Lunch

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Lunch can sometimes be the most difficult meal to put together since we are typically out and about. Here are some fool proof ways to make the most out of your lunch! These rules apply for bringing your lunch or dining out.

PROTEIN: 4 oz for women and 6 oz for men (on average)

FAT: think healthy fat … avocado, olive oil, salmon

FIBER: avocado, chia seeds, flax seeds

GREENS: salads… pick any green you like!

Some meal options ….

  • Large green salad with 1/2 avocado, chicken, and olive oil and lemon as your dressing

  • Salmon, 1 cup of spinach, 1 avocado, and 1 cup of rice

Putting these meals together should be FUN!

Mix and match … there are seriously endless options! Find the foods you love, and mix and match so that you have 1 food item from each category.

Putting your meals together this way will keep you full longer, and help you reach your goals faster. Whether you are looking to gain weight, lose weight, add muscle tone or lower your blood sugar there is a combination that is perfect for YOU!

Need more advice on how much of each category to add to your meal? Reach out to our Holistic Nutritionist Jennifer Khosla at jennifer@leanandgreenbody.com