Memorial Day Picnic Favorites

Memorial Day is Monday, picnics and barbecues will be in full swing!

Here are a few of my favorite (and super easy) picnic hits!!

1.  Hard-boiled eggs. You can never go wrong with these. Clean, simple, and packed with 6 grams of protein per egg. Want to mix up the traditional hard-boiled eggs, check out my recipe for avocado deviled eggs.

2. Cubed watermelon. Super hydrating and sweet, making it the perfect dessert! Want to get extra fancy? Cut your watermelon in half, carve out the entire inside of one half, and place cubed watermelon back inside… using it as your dish!

3. Massaged kale salad. This is one of my go-to’s because it is so versatile, you can mix it up by adding shrimp, chicken, or tofu to this salad for extra protein.

4. Salmon Lettuce Wraps are a go-to for any backyard function!

Memorial Day (and pretty much every summer picnic) would not be complete without a healthy cocktail! My favorite go-to cocktail is vodka soda. 

This cocktail is easier for your body to process and breakdown, and is gluten free, dairy free, and sugar-free!

Vodka Soda

Ingredients:

• 1 glass with ice

• 1 oz Tito’s Vodka

• Juice from 1 whole lemon

• 4 oz of club soda

Directions:

1. Stir and Enjoy! Happy Memorial Day!

How to Make my Vegetarian Warm Quinoa Salad

This warm summer salad is sure to be a hit at every summer picnic!

Ingredients:

• 6 ounces red or black quinoa (1 cup)

• Salt and freshly ground black pepper

• 1/4 cup pine nuts

• 3 tablespoons grapeseed oil

• 3 garlic cloves, minced

• 1/2 medium red onion, finely chopped

• 2 medium carrots, cut into quarters

• 2 teaspoons ground cumin

• 1 tablespoon plus 1 teaspoon sherry vinegar

• 2 tablespoons small mint leaves

• Olive oil for drizzle over final product

Directions:

1. Put the quinoa in a small saucepan and cover with 2 cups of water.

2. Add a large pinch of salt and pepper and bring to a boil.

3. Cover and cook over low heat until the water has been absorbed and the quinoa is tender, about 15 minutes.

4. In a large skillet, toast the pine nuts over moderate heat, stirring, until fragrant, about 2 minutes. Transfer to side dish.

5. Heat the 3 tablespoons of grapeseed oil in the skillet. Add the garlic and onion and cook over moderate heat until softened, and onions become translucent, about 5 minutes.

6. Add carrots and cumin to the skillet with onions and garlic, cover and cook over low heat until the carrots are just tender, about 5 minutes.

7. Stir in the quinoa and vinegar and season with salt and pepper.

8. Mound the quinoa salad on plates, approximately one cup per serving. Garnish with the toasted pine nuts and mint leaves.

Peanut Butter & Chocolate Smoothie

Getting bored with the same old breakfast smoothie? It's time to change it up.

Check out our new peanut butter & chocolate smoothie packed with protein, fat, fiber, and greens! 

This smoothie will keep you full for hours and will surely satisfy that chocolate craving!

Ingredients:

• 10 oz organic unsweetened almond milk

• 1 TBSP organic raw peanut butter

• 1 TBSP chia seeds

• 1 TBSP cacao powder

• 1 scoop Garden of Life raw protein

• 2 handfuls of spinach

Directions:

1. Place all ingredients into your blender.

2. Blend until smooth.

3. Enjoy!

Egg Muffin Recipe

Egg Muffins

(gluten-free, sugar-free)

Makes 12 egg muffins

Looking for a quick and easy breakfast? Something healthy the kids will actually want to eat in the morning? We’ve got the solution!

Egg muffins are a nutritious and easy breakfast option for everyone in your family.

There are so many ways to modify and adjust the recipe to meet your dietary needs. For example, you can use egg whites instead of whole eggs to reduce cholesterol. Vegetarians can choose to exclude meat and substitute extra vegetables instead. For those of you who are dairy free, leave out the cheeses or use a cheese substitute.

Ingredients:

• 8 eggs

• 1 onion

• 2 slices of prosciutto

• 1 red bell pepper

• 3 TBSP Parmesan cheese

Directions:

1. Pre-heat oven to 350 degrees F

2. Place cupcake liners inside of cupcake tin (for this recipe we will use a 12 cupcake tin), spray the liners with coconut oil spray (sides and bottom).

3. Crack all 8 eggs and whisk together in a bowl until smooth.

4. Dice onion, and sauté in a pan with 1 tsp of avocado oil until the onion becomes translucent.

5. Dice and clean red bell pepper and add to onion pan, cook until pepper becomes soft.

6. Dice prosciutto, and add to pepper and onion in pan.

7. Pour eggs evenly into cupcake tin, filling about halfway.

8. Once vegetables are cooked, add vegetable mixture to the eggs. Adding approximately 1 tsp to each tin.

9. Sprinkle parmesan cheese on top of each egg tin.

10. Bake for approximately 15 minutes, depending on your oven.

Detox with Jennifer!

Looking to detox?

Loose a few extra pounds before Summer?

Change up your eating habits?

Go paleo, vegetarian, gluten free, or even vegan?

Looking for healthy, glowing skin, vibrant energy?

Look no further!

Jennifer’s Revitalize & Renew detox is now available in 3, 5 or 7 days!

For $30 per day you will receive round the clock support, check ins, help easing in and easing out of the detox. You will receive help transitioning into your new healthy habits post detox.  Plus receive a copy of Jennifer’s Revitalize & Renew: 7 Days to a Healthier You book!

Learn more at www.leanandgreenbody.com or call (239) 290-3482.

Purchase your detox package today!

NOT JUST A FITNESS STUDIO

Lean and Green Body® is not just a fitness studio. We are a Total Mind, Body and Soul Wellness Brand. We specialize in holistic nutrition & wellness, yoga and personal training. 

Our team looks to heal and strengthen the body. Jennifer, the founder and owner of Lean and Green Body®, LLC has a degree in sports medicine and specializes in diagnosing, treating, preventing and rehabbing injuries in the athletic population. Lean and Green Body® has three functional certified personal trainers on staff with a multitude of specialties and experience. Our trainers can help you reach your goals, whether you are looking to heal and rehabilitate an injury, lose weight, tone your body, or prepare for your sport season. Our trainers have worked at the high school level, collegiate level, and with our United States military training them to be their best. Even with all this experience and focus on the physical body, we are much more than a fitness studio.

Lean and Green Body® has three yoga teachers on staff with a passion for helping you deepen your yoga practice. All three yoga teachers specialize in vinyasa yoga, aiding you in connecting breath to movement. Lean and Green Body® offers private sessions at the studio or your home. We offer weekly yoga classes at our 5th Ave S studio in downtown Naples Florida, all levels welcome.

One of Lean and Green Body®’s most unique and specialized areas of expertise is Holistic Nutrition. Our founder, Jennifer is not only a Mind Body Wellness Practitioner, but is also a Holistic Nutrition Specialist. After going to graduate school for clinical dietetics, Jennifer realized that working in a hospital and pumping patients full of medicine was not how she wanted to approach healing. Jennifer found that holistic nutrition allows us to heal the body naturally through food, herbs, and lifestyle. We are able to look at the entire body, and treat it as a whole instead of one aliment at a time. We are able to treat underlying issues such as food allergies, intolerances, autoimmune conditions, diabetes, cholesterol, and weight management.

Lean and Green Body® stands out because of our team’s ability to see the whole person, identify what each client specifically needs, and create a customized plan. The Lean and Green Body® team is comprised of educated and licensed yoga teachers, certified trainers, and holistic nutrition specialists.  No one on our team took a weekend course and read a book to get where they are. Each member of the Lean and Green Body® team has a passion and a drive to do what they do, and  they continue learning and educating themselves, constantly pushing themselves to be the best they can be, and to offer the best to their clients. 

Turbo Charged Smoothie

Need an extra pick me during the day?

Looking to replace a meal with a quick and healthy alternative?

Look no further!! 

This smoothie is packed with protein, fat, fiber, and greens. It is sure to give you a boost of energy to power through your day!

Ingredients:

• 10 oz organic unsweetened almond milk

• 1 TBSP organic raw almond butter

• 1 TBSP chia seeds

• 1 TBSP maca powder

• 1 scoop Garden of Life raw protein

• 1 small banana

• 2 handfuls of spinach

Directions:

1. Place all ingredients into your blender. Blend until smooth. Enjoy!

Celebrating over 16 years in the fitness industry!

Did you know?

Our founder, Jennifer Khosla, has been in the fitness industry for over 16 years?!?!

Read on to learn more!

Jennifer, how long have you been in the fitness business? How did it start?

Jennifer:

I have been in the fitness industry for 16 years! I can’t believe how fast time has gone by and all the changes. I started working at the local YMCA in Northwest Connecticut when I was 16 years old. My job was to teach members how to use and adjust the many exercise machines, I had to clean the machines and monitor clients while they used them. During that time, I was available to provide exercises to members, and answer fitness questions. You may be wondering how I knew so much. I was like a sponge, I learned everything I could from trainers, DVDs, and books. I was only 3 years old when I started dance classes and gymnastics, and team sports in school began early on. I loved playing sports year round, but I found that it wasn't about being competitive. I liked the sports because I loved the feeling of being physically fit. I started working with the Athletic Trainer in my school to learn more. Eventually, I designed an internship for Athletic Training at our school for myself and future students. I knew then that I needed to find a career that would make fitness and wellness a part of my life. I have to thank my brother for giving me my first yoga mat. It was the start of something beautiful. Yoga was one of the many pieces to my education and journey of fitness and wellness.

Springfield College was the top school in the nation for sports medicine. I knew that was where I had to be to make my dreams come true. I went on to receive my B.S. in Athletic Training, with a minor in Nutrition.

I started personal training during my time at Springfield College, and actually took my first personal training course through ACE when I was only 18 years old. I have been working actively as a personal trainer now for 11 years! It’s hard to believe, the past decade has flown by! I worked as a personal trainer in Boston for several years while furthering my nutrition education, and later decided to combine all my passions into one total wellness business. 

California here I come! I wanted to get my yoga certification at one of the leading yoga studios in La Jolla, California. I trained with some of the top Yogis in the field. This was important for me personally as well as for future clients.

I have worked in several gyms, private training settings, yoga studios, and owned two fitness and wellness businesses in New York and currently now in Florida. I officially opened Lean and Green Body® in 2015, and now lead a team trainers, coaches and fitness & wellness professionals here in Naples. We are a growing national brand with clients in Florida, New York, Connecticut, Ohio, Minnesota, Georgia, and California. We currently see clients in their home, community gyms in Naples, Florida, or at our studio on 5th Ave S in downtown Naples, host weekly yoga classes at our studio and live stream, as well as see clients nationally through live stream technology.

It is amazing how far I have come professionally in the last 16 years! I could never have imagined my career what it is today, and I am grateful for this journey everyday! My clients and my team continue to push me daily to be the best leader in wellness and fitness that I can be. This is only the beginning for me and Lean and Green body®. 

Lemon Benefits

Lemons are my favorite, and definitely the most used fruit/food in our house. I start everyday with lemon water to hydrate, awaken, detox, and refresh my body. We also use lemon (and olive oil) to dress our salads. 

Lemons are packed with vitamins, minerals and nutrients like Vitamin C, Vitamin B6, Vitamin A, Vitamin E, folate, niacin, thiamin, riboflavin, pantothenic acid, copper, calcium, iron, magnesium, potassium, zinc, and phosphorus. Lemons also contain flavonoids, which are high in antioxidants and contain cancer-fighting properties. 

Did you know that lemons can help to prevent constipation, indigestion, diabetes, and high blood pressure? Pretty amazing! Lemons also help to improve the skin, hair, nails and teeth. 

Add some lemon to your life today!

Blueberry Banana Smoothie

This is my husband’s favorite breakfast smoothie; packed with protein, fiber, and healthy fats!

Ingredients:

• 1 small organic banana

• 1/4 cup organic wild blueberries

• 1 TBSP organic chia seeds

• 10 oz unsweetened plain almond milk

• 1 TBSP organic raw almond butter

• 1 scoop Garden of Life Raw Protein

Directions

1. Blend & enjoy!

Spring Cleaning Your Kitchen

It is officially spring!

Spring is a time of new beginnings. Getting rid of the old and beginning fresh.

The start of spring is often associated with cleaning out.

Let’s begin this season by cleaning up our diets.

This is an opportunity to start fresh, to let go of bad habits and create new healthier routines.

Begin by cleaning out your pantry and fridge. Throw out anything that is expired. Then begin throwing out anything that you do not eat, or have not eaten in the last month. 

Next, get rid of any food that does not make you feel good. Food should make us feel satisfied, happy, and fueled. It should not make us feel bloated, gassy, or cause any ill side effects. Let any and all of these foods go. 

Examine your pantry for a moment. Look at what foods are in boxes and bags..prepackaged goodies. Think about how long these have been sitting on your shelf. How long were they sitting in the grocery store before you brought them home? Prepackaged foods can last a long time due to the chemicals and preservatives in them. Now think about how long it will take your body to break down these foods, and then decide what you can get rid of. 

Now take a look at what is left in your pantry and your fridge. 

This is a fresh start. A chance to start new, and fuel your body with wholesome, nutrient-dense foods. 

Go for fresh, raw foods that will truly nourish your body. 

After you have discarded and donated everything you no longer need it is time to stock up!

Consider filling your kitchen with fresh fruits and vegetables, cage-free eggs, wild caught protein, whole grains, beans, nuts, and seeds. Build meals and snacks from here. 

For more information on how to stock your kitchen call Jennifer at 239-290-3482 and set up your 1:1 nutrition appointment today!

 

The Perfect Breakfast!

Sunflower seed toast is the perfect way to begin your day! Top it with bananas, raspberries, and chia seeds for added protein, fiber, and omega-3s.

Ingredients: 

• One piece of whole grain toast (gluten-free options available)

• 2 tsp sunflower seed butter

• 1 tbsp chia seeds

• 3-4 raspberries

• 4-5 slices of banana

Directions:

1. Toast your bread and spread the sunflower seed butter on top.

2. Sprinkle the chia seeds evenly on top of the sunflower seed butter.

3. Top it with raspberries and banana slices.

4. Enjoy!

Recipe courtesy of Sierra Baldwin

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St. Patrick's Day Green Smoothie

St. Patrick’s Day is just a few short days away and we are making everything green! Green smoothie, anyone? 

This year, trade your green beer for a green smoothie.  Your body will thank you!

St. Patrick’s Day Green Smoothie

Ingredients:

• 8 oz unsweetened almond milk (or milk of your choice)

• 1 scoop of vanilla protein powder (we love Garden of Life Raw Protein)

• 2 cups of raw organic spinach

• 1/2 of a raw avocado

• 2 drops of peppermint oil (we like Young Living Peppermint Vitality)

  • * not all peppermint oil is to be ingested, read your bottle carefully

Directions:

1. Add 4 ice cubes, blend & enjoy!

Fruit & Egg Scramble Recipe

Tired of your usual breakfast? Looking to up your breakfast game? 

Fruit Scrambled Eggs

Ingredients:

• 3 eggs

• Handful of berries (strawberries, raspberries or blueberries)

• Small banana

Directions:

1. Crack the 3 eggs into a bowl.

2. Mash up the berries and banana in a separate bowl.

3. Add the banana and berries to the bowl with the eggs and mix everything together.

4. Add non-stick cooking spray to your pan, and cook the mixture just as you would scrambled eggs.

This breakfast is loaded with protein and fiber, and is sure to give you the energy you need to start your day. 

Chicken Rollatini with Spinach

Ingredients: 

• 8 thin chicken cutlets (approximately 3 oz each)

• 1/2 cup panko breadcrumbs (gluten free options available)

• 1/4 cup grated parmesan cheese

• 6 tablespoons egg whites

• 5 oz organic spinach

• 6 tbsp goat cheese

• Olive oil non-stick spray

• 1 cup of marinara sauce

• Salt and pepper to taste

Directions: 

1. Preheat oven to 450°.

2. Wash and dry cutlets, season with salt and pepper.

3. Lightly spray a baking dish with non-stick spray.

4. Combine breadcrumbs with 2 tbsp grated cheese in one bowl, and 1/4 cup egg whites in another bowl.

5. Combine the remaining grated cheese, spinach, 2 tbsp egg whites, and goat cheese.

6. Lay chicken cutlets down on a clean working surface and spread 2 tbsp of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.

7. Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish.

8. Repeat with the remaining chicken. When finished, lightly spray with olive oil.

9. Bake for 25 minutes.

10. Remove from oven, top with sauce and leftover parmesan cheese.

11. Bake approximately 3 more minutes, until cheese is melted and bubbling.

12. Serve with additional sauce on the side.

Revitalize & Renew Book Launch Party - This Friday!

Don't forget to join us this Friday!!

Revitalize & Renew: Book Launch Party!

Join Lean and Green Body®'s Jennifer Khosla for the launch of her debut book, Revitalize & Renew: 7 Days to a Healthier You!

WHAT: Revitalize & Renew Book Launch Party.  Open wine bar, live music by DJ Memphis, book discussion, book signing

WHEN: Friday, February 9th, 6:00-8:00 PM

WHERE: Delicious Raw - Pavilion.  8925 Tamiami Trail N, Naples, FL

Revitalize & Renew Book Tour at Revival Yoga

Join health and wellness expert and E-RYT 200 hr, Jennifer Khosla, owner and founder of Lean and Green Body® on January 28th. 

Jennifer will be leading us through a detoxing yoga class followed by a nutrition discussion promoting her new book ‘Revitalize and Renew: 7 Days to a Healthier You’. Fresh pressed juice will be served after the yoga class.

Reserve your spot today!

The Lean and Green Body® Studio is Open!

Studio is Open!

800 5th Ave S

Naples, Fl 34102

Schedule your appointment today!

(239) 290-3482

6 Ways to Wind Down Without Wine

Many of us get into the habit of having a glass of wine in the evening to help us relax. The holidays are no help with this - and often lead to more than one glass. Now that 2018 is here and the New Year’s resolutions and promises are in full swing, it’s time we switch up our evening routine. 

Wine can be comforting in the evenings, but are there perhaps healthier ways for us to wind down and relax? 

1. Meditate.

Coming home to breathe and meditate, even if it’s only 5 minutes, can help you to relax and let go of your day. It can sometimes be difficult to make the transition from the day to day hustle to family and home life; this is where meditation steps in. Meditation can help you breathe through your day, take it all in, and exhale and let it all go. 

2. Take a bath.

Taking a warm bath, especially with lavender epsom salts, can help you unwind and relax from a long day. The epsom salts will help to alleviate sore muscles, aches, pain, and the lavender will help to calm your mind. 

3. Read.

Sometimes picking up a good book at the end of the day and “escaping” can be exactly what you need. There are so many options depending upon your mood and the day. Perhaps you are looking for something motivating, inspiring or maybe you just want to escape and dive into the lives of the characters on the pages. 

4. Go for a walk.

Get outside, and breathe in the fresh air. Many of us are trapped inside offices all day, and this is your time to get a bit of exercise and enjoy nature. Clear your mind, let go of your day, and just walk. Perhaps you take your partner or dog with you, or maybe you take this time for just you. 

5. Journal.

Come home and write down your thoughts about the day, your hopes and dreams for tomorrow. Perhaps reviewing a to-do/to-be list and creating new objectives for tomorrow. 

6.  Spend time with loved ones.

Presence is a gift, for ourselves and others. 

How do you choose to wind down at the end of the day?