Spa Water

Have you ever gone to the spa and seen the beautiful glass jug filled with mint, cucumbers, and various other fruits? It not only looks beautiful, but I swear it tastes better than any water I’ve ever had! 

So I decided to make it myself, a little D-I-Y project.

I hosted a girls night at my house last week, and decided this would be the perfect addition. I used a glass water dispenser we received as a wedding gift, thank you Sherry! 

I filled the dispenser 3/4 of the way with cold water.

We sliced our clean cucumber very thin, and added them to the water. 

We then bruised the clean mint leaves to extract more flavor, and added them to the water as well. 

* Remember to always wash your vegetables and herbs before using them. 

Wait approximately 30 minutes for the flavors to meld together, and then enjoy!

The water tasted amazing! I think I might make this weekly.

The girls at my party were so impressed with how simple the recipe was, but how sophisticated it looked. I can’t wait to see how they create their own recipes for infused water. 

You could also do this same set up with lemon and lavender, or rosemary and mint, or raspberries. There are endless possibilities! 

Comment below with your favorite infused water.

10 Day Detox Follow Up

We did it!! My husband and I just completed our first 10 day detox together!

Our bodies have been free of gluten, dairy, alcohol and meat for 10 days!

This is a huge accomplishment and I am so proud of my husband for completing the detox with me. 

This was his first official detox, and I am impressed that he completed all 10 days. 

The verdict: we feel amazing!

We have so much energy. My productivity has been expanded ten fold. I have found this sense of clarity and the afternoon brain fog has dissipated for both of us.

My skin is glowing and clear, the whites of our eyes are crisp, and any belly bloat is gone. 

As many of you know, I love detoxing. I plan to detox at least four times a year, in addition to a 24 hour detox every month. My first published book on detoxing, Revitalize and Renew was released earlier this year, you can check it out here.

I am so passionate about detoxing because it is a time to reconnect to my roots. We can focus on food purely as fuel for our bodies. It’s a time to simplify and get back to basics, all we need is real food.

For this detox my husband and I sustained ourselves on real whole foods, fruits, vegetables, legumes, and teas. Our goal was to drink 90 oz of plain water per day, in addition to nettle leaf tea, dandelion root tea, and our daily coffee or black tea. We ate tons of raw greens, sweet potatoes, black beans, and delicious smoothies. I honestly did not feel deprived. I felt satiated. There was a connection to the food that we ate, and I enjoyed the time we spent together cooking and dining. 

Many of my clients worry that they will feel a lack of energy and become hangry during a detox… we experienced the opposite. We had loads of energy and laughed more than we have in weeks. We had fun with the detoxing process. I highly recommend detoxing with your partner, it allows you both to grow and bond together.

Moving forward, I have chosen to limit meat in my diet to maybe 1-2 days per week. I am flexible with myself and do not want to put any labels or firm restrictions on my dietary habits at this time, but right now this is my plan. Ricky on the other hand is looking forward to adding organic healthy chicken and fish back into his diet. He is someone who craves meat, and has been a good sport for the past 10 days.

Our household is already gluten free, due to my allergies, and previously we aimed to limit dairy. After completing the detox, I believe we will both eliminate dairy from our diets, it simply does not make us feel good and is really pro-inflammatory and unhealthy for our bodies.

As we begin to ease out of our detox, we will add alcohol back in sparingly. We plan to limit drinking to two days per week, taking into consideration parties and events. We have made the decision to extend the alcohol-free portion of our detox to about 14 days, and to make a regular habit of detoxing our bodies. 

We will both be more aware of how we are fueling our bodies, and more in tune with what makes us feel good. 

This detox was never about losing weight or a quick fix, it was always about tuning in and listening to our bodies. Our bodies are so smart, if we just listen they will tell us what they need.

For more information about detoxing contact Jennifer at jennifer@leanandgreenbody.com

Running Routine

I had never craved Peanut M&M’s so much in my life. I’d go to the grocery store, buy a “sharing size” bag of the candy, and eat it in about 10 minutes. I did this several times per week. It was a wonderful time, but it was also tough on my body.

This was how I spent the first three weeks training for my marathon. I felt hungry and incredibly exhausted. I didn’t pay much attention to fueling my body. 

It wasn’t until a tough 7-mile run that I decided to make a change. During this run, I reached a point where I really struggled. I felt like I was dragging more than usual — both mentally and physically. A long distance run is never easy, but this was different. For the first time, I felt like my body was trying to tell me something. 

When I got home, I did a lot of research and talked to friends who finished marathons. They had all different tips and techniques, but one topic was constantly revisited: nutrition. I realized I wasn’t fueling myself strategically. Marathon training is hard on the body, and I wasn’t making it any easier for myself by eating carelessly.

Since then, I’ve developed a morning running routine that’s more beneficial for my body. (Disclaimer: I’m not an expert in nutrition, and this is all from personal experience)

On long distance running days, I wake up 30 minutes ahead of time, eat a piece of toast, and do some dynamic stretches. I pack some mid-run food (like Gu, chews, or frozen grapes) and stick a water bottle in my mailbox. Then, I lace up my shoes and run. About one hour into the run, I’ll have a snack and drink some water.

After I finish running, I immediately rehydrate with water with Nuun dissolvable electrolytes. I also make a healthy smoothie packed with nutrients to help my body recover.

Since making these changes, my body feels balanced and restored. I ran 9 miles recently, and I couldn’t believe how much better I felt. It wasn’t easy, but it didn’t feel impossible like before. I’m amazed at how small changes can have such a dramatic effect. 

These lessons in learning to take care of myself run parallel to marathon training itself. There is a lot to learn and study, but I can’t do it all in one day. It takes time and effort. 

Persistence. Faith. Self-love. Patience. And most of all, an unwavering commitment to become a better version of myself.

August 8 10 day detox

We are taking the plunge! We are starting our first family detox!

After several nights out, fatigue, brain fog and too much stress, we determined that it was time to commit. 

• We have decided to write our own rules for our 10 day real food detox, not surprising I’m sure to anyone who knows me personally.

• We will be eliminating gluten (as always), dairy, alcohol, added sugar and meat.

• We will be consciously limiting coffee, but will not be eliminating it entirely for the 10 days because well… sanity.

• We will be consuming a plant based diet, packed with protein, fiber, healthy fats and greens.

• We will be increasing our water intake will aid in flushing out our systems and rehydrating our bodies.

• We will be supplementing with green drinks and herbal teas.

My favorite teas while detoxing are YOGI Peach Detox Tea, Parsley Tea, and Nettle Leaf Tea. All three have amazing healing and cleansing properties. 

Our goal from this cleanse is to come out with a deeper appreciation for how we fuel our bodies. We want to feel re-energized, refreshed and renewed. We are looking to eliminate fatigue, brain fog, toxic foods and stress; all of which take a serious toll on our bodies. 

For tips on how to detox at home check out my latest book Revitalize & Renew available now!

Home Workout: Legs and Back

WARM UP

50 Mountain Climbers

20 High Plank - jump feet out and in

Repeat 2 times

__________________________________________

WORKOUT

10 Burpees

10 Single leg lunges (10 lb dumbbells)

10 Deadlifts (10 lb dumbbells)

10 Deadlift rows (10 lb dumbbells)

10 Squats (15 lb dumbbells)

10 Single arm rows (15 lb dumbbells)

10 Rhomboid squeeze (5 lb dumbbells)
Repeat 5 times
__________________________________________

CORE

100 Crunches on 65 cm ball

Supine- ball between ankles - up/down - 20

60 second plank

Stretch & Foam Roll

__________________________________________

Adjust weights according to your strength level and goals. 

Adjust ball for core work depending upon height, I am 5’6” and use 65 cm ball. 

Happiness

Happiness is not found in what we have. Happiness comes from who we are, how we build our lives, and who we surround ourselves with. 

Take a few moments to think of what makes your truly happy. 

What are your happiness moments of the day or week?

For me it’s the 30 or 60 minutes on my yoga mat, my time just for me to tune in and connect.

It’s watching my husband walk in the door after a long day of work or his comforting embrace after a big meeting.

Family, and friends whom I consider family, are what matter. 

It’s knowing that even if we had lost everything in Hurricane Irma, I would still have everything that matters most. 

Happiness does not come from what we have, happiness is what is already inside of us. 

When life and stress steps in and starts to overwhelm you, pause and reconnect to these happy moments. These are the small daily moments in life that we often overlook. 

Sometimes all it takes is one small happy moment to change the whole course of your day. 

Be Happy! xx

Smoothie Additions: What to focus on when making your smoothie

Smoothies have become a staple in today’s diet for many health conscious individuals and are even available on many restaurant menus. They can make the perfect breakfast, but what should you really focus on when making or ordering your smoothie?

Protein, Fiber, Greens and Healthy Fats are the keys to a healthy power packed smoothie.

Protein: protein is an important part of your smoothie, and will help keep you full until lunch. Protein also helps rebuild and repair your muscles after your morning workout, aiding in recovery. Check out some clean protein options for your smoothie HERE.

Fiber: fiber can be a taboo topic, and many people are nervous about adding “too much fiber” into their diet. Fiber helps you poop. Yes, I said it. Fiber aids in elimination, it pulls waste and toxins from your body. This includes illness, disease, and toxic garbage from your body and gets rid of it. Think of it as a brillo pad cleaning the walls of your intestines… kind of amazing! Fiber is essential to every diet, and actually helps to keep you fuller longer and can aid is weight management.

Greens: greens are probably my favorite addition because you can add a handful  (or two, bonus points!) of spinach or kale to your smoothie without altering the flavor. Spinach is the easiest green to add because it is so mild, it may turn your smoothie bright green, but you won’t taste it. This comes in especially handy with kids, great way to sneak in some more vegetables. 

Healthy Fats: fats have received a bad rap for many years, but slowly our society is re-educating themselves on the importance of a healthy diet and healthy fats. Healthy fats are an essential to a healthy diet. They keep your body full by slowing the digestion of protein and other foods, they also help to heal the gut and repair damage from leaky gut, celiac and many other chronic gut conditions. Some of my favorite healthy fats are coconut oil, avocado, and nut butters.

First Marathon...

There are two green letters sewn into the right side of my Nike running hat — MB.

These two letters ran dozens of road races with me. They taught me to sprint at the finish. They taught me how to laugh and drive a car and make the best chocolate chip pancakes. 

These two letters are my dad’s initials. He’s the reason I’m running my first marathon this fall. 

Before he passed away five years ago, my dad was an avid runner. He had a running group in my New Hampshire hometown, and he ran countless miles throughout my childhood. 

Sometimes we’d run together, and he always told me to finish strong. This meant sprinting the last half mile even if I felt I didn’t have much more to give. 

That’s how my dad lived his life. He ran his first marathon in Philadelphia, and I’ll never forget how he could barely walk after the race. Even through the pain, he had the biggest smile on his face — something that rarely left him. 

No matter what he was going through, he always had that smile. If you asked him what the best part of his life was, he’d say “right now,” because that’s the part he was in. 

I want to carry on his legacy. I want to run 26.2 miles and smile at the finish. I want to share this experience with my dad, even if he’s not around to see it. 

I have four months until race day. I’m running the Fort Myers Marathon on November 4, 2018. As I transition into training, I marvel at the transformation about to take place. Today, running five miles was painful and almost impossible. Four months from now, I’ll be able to run more than four times that distance. 

It’s a very humbling process, and I have so much to learn. 

And I know my dad will be there with me, encouraging me to enjoy the process every step of the way.

---

Independence Day

Have a safe and happy fourth of July!!

How to Stay Healthy Over Summer Vacation

Summer is officially here! The kids are out of school and you are likely taking a summer vacation soon. This is an easy time for our daily routines, meal plans and diets to go out the window. 

Here are a few simple ways to stay on track this summer!

1. Stick to your morning routine.

2. Start your day off right with a healthy breakfast. Make a smoothie or a breakfast bowl including protein, fat, fiber and greens. This is a great way to fuel your body first thing in the morning. Research shows that when you eat a healthy breakfast and start your day right, you are likely to make healthier choices throughout the day.

3. As the day goes on, and lunch and dinner approach, consider fueling your body. What options are going to provide your body with the fuel it needs to get through the rest of the day?

4. 80/20 Rule. If 80% of your diet is perfect for YOU, then you have 20% to play with.

5. Move your body everyday.

Favorite Pasta Substitutes

As a former carb-oholic, I love my pasta! However now as a holistic nutrition specialist and a wellness professional, I am too educated to eat plain pasta. (plus I’m gluten-free) I understand that most traditional pasta is made with enriched flour and is highly processed and full of additives. Simple is always best. 

For all my pasta and carb loving friends out there, here are a few of my favorite pasta substitutes that your body will thank you for!

Trader Joe’s Red Lentil Pasta

The only ingredient in this pasta is lentils… simple and amazing!

This pasta will not spike your blood sugar levels like many traditional white pastas do, and is full of fiber!

Trader Joe’s Black Bean Pasta

The only ingredient in this pasta is organic black bean flour… again so simple!

This pasta contains protein and is packed with fiber.  

Zucchini Noodles

The only ingredient in this pasta is raw vegetables! 

This is a great substitute if you are looking to cut back on traditional carbohydrates and increase your intake of vegetables.

You can hide these noodles under a yummy red sauce or even a pesto sauce for family in your life who may be skeptical about the new zoodles. 

All three of these pasta substitutes are naturally gluten-free, and have even passed the taste test for my gluten loving friends!

What are some of your favorite pasta substitutes?

Benefits of Detoxing

Detoxing has recently become a bad word in our culture. People are quick to make judgements and assumptions. I am here to tell you that not all detoxing is bad. In fact I love detoxing. I love fueling my body with wholesome fruits and vegetables, I love the burst of energy, the decrease in inflammation and the vibrancy I feel after I detox. Detoxing becomes “bad” when you are not consuming any vitamins, minerals, electrolytes, or essentially any food for a sustained period of time. There are exceptions to this of course, water fasting and the master cleanse have been used to help rid the body of disease and illness under medical supervision. 

I have been obsessed with green juice for over seven years now. It is a daily item on my meal plan, and something I literally look forward to everyday. Detoxing for me is just an extension of this. Finding something that makes you feel so good, down to your cellular level, and amplifying it. 

I have completed numerous detox and cleanse programs over the years, and I can tell you that not all programs are created equal. When detoxing, it is first important to determine why you want to detox. Suffering from low energy, afternoon lull, digestive problems, autoimmune conditions, or perhaps you over indulged a bit last weekend and have finally decided to clean up your act. Once you have your reason, keep this in mind, it will be your motivation to get through. Decide how long you can honestly commit to detoxing, 3,5,7 or 21 days. Pick a time period that will realistically work for you. Remember you can always extend the detox, but you never want to over commit and leave yourself feeling disappointed. Pick a detox program that works with your lifestyle and will allow you to continue living your life, preferably a real food detox.

There are many concerns clients have about starting a detox. The number one question I receive is will I be in the bathroom for the entire detox? No! Detoxing does not have to be an intense bathroom nightmare. Depending on your typical daily diet, you may not notice any change in your bowel movements.

The idea behind a detox is to give your digestive system a break, let it rest. Decrease the inflammation in your gut, and your overall body. Increase the good bacteria, and flood your body with nutrients, enzymes, vitamins and minerals. 

In my new book, Revitalize & Renew, I review the importance of detoxing, how to ease in and ease out of your detox safely. I provide you with a set by step guide to my seven day real food detox program. The best part about this detox program is that it is achievable and reasonable. You can choose to start by simply adding in 1 smoothie or juice per day, then in a week or so maybe you do a 24 hour detox, then a few months later you do 3 days etc… working your way up to the full seven days. (disclaimer: for full benefit it is recommended that you complete all 7 days) Revitalize & Renew is packed with healthy recipes and real food options. Even choosing to start slow and add 1 smoothie or juice in per day will help your body achieve a more alkaline state, and get your energy flowing!

For more questions about detoxing please contact me directly at jennifer@leanandgreenbody.com

Celery Juice: What’s All the Hype?

Celery Juice is one of the most powerful vegetable juices you can drink. I recommend drinking 16 oz of pure celery juice first thing in the morning, after your morning routine. The Medical Medium turned me onto this principle, if you have not checked out his books they are so informative!

Drinking pure celery juice first thing in the morning will increase your digestive power for the remainder of the day.

Celery is extremely anti-inflammatory and can help heal the bodies of those suffering from autoimmune conditions. These anti-inflammatory properties in celery help to eliminate bad bacteria, viruses and pathogens. 

The natural mineral salts in celery act as an antiseptic agent fighting against pathogens and helping to rid our bodies of chronic illness and disease. 

Celery has also been known to help decrease and regulate blood pressure naturally, and balance blood sugar. 

If you have been reading my blog for sometime you know that I am all about detoxing the body naturally. Celery is one of the top detoxing foods, the natural mineral salts in celery cling to toxins and help your body eliminate them. 

These mineral salts keep our body functioning at an optimum level. They are necessary for proper kidney, liver and adrenal function, and keep our gut healthy. The mineral salts in celery also act as powerful electrolytes keeping our bodies in peak performance condition. 

Our bodies function best when they are in an alkaline state. An acid state brings about disease and illness, and can lead to many chronic conditions. Celery juice, like many raw vegetables, helps our body maintain an alkaline state, preventing disease and illness. 

You are what you eat. 

Eat real food. 

Healing food. 

Cheers!

Bikini ready just in time for summer

Summer is just around the corner! 

Beaches, BBQ’s, and Bikinis…. 

Are you ready for some summer fun? 

Here are some quick tips and tricks to get you summer ready in no time!

1. Cut the junk food. Finals are over, the snow has finally stopped, and the sun is here to stay! Eliminate all processed foods….you heard me. Anything in a box or bag will have to go. Nourish your body with wholesome, real food. Think watermelon, apples, almond butter, and warm summer salads.

2. Add in our Triple Play morning routine daily

3. Add in one smoothie per day! Check out a few of our most popular smoothies here…

   • Summertime Coconut Oil Smoothies

   • Banana, Cinnamon, and Peanut Butter Protein Smoothie

   • The Perfect Morning Smoothie

   • Raspberry Lemonade Cleansing Smoothie

   • Turbo Charged Smoothie

   • Blueberry Banana Smoothie

   • St. Patrick’s Day Green Smoothie

   • Peanut Butter & Chocolate Smoothie

4. Move your body every day! Check out some of our free workouts here…

   • The secret to having a flat stomach

   • 5-minute abs

   • The 100 Part 1

   • The 100 Part 2

   • 10-minute mid-day energy boost

   • Jumpstart Your Day

   • 30-minute upper body workout

   • Burn, Baby, Burn

   • Booty Blasting Workout

   • Pre-Wedding Workout

For more tips and tricks on how to get summer ready fast contact Jennifer at jennifer@leanandgreenbody.com and follow us on Facebook and Instagram.

Memorial Day!

REMEMBER. HONOR. RESPECT.

Yoga Classes Begin Monday!

Weekly yoga classes begin at our 5th Ave S studio location Monday May 28!

We will be offering 3 weekly yoga classes through June, and already have plans to expand to 12+ yoga classes per week. 

Current Schedule:

• Monday 6:30a

• Thursday: 8:00a

• Friday: 10:30a

All classes will be 60 minutes long, and will cost $15 per class. 

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!

5 ways to get a better nights sleep…Starting Today!

According to the new Consumer Report, 27% of Americans have trouble falling asleep or staying asleep all night, and 68% of Americans have trouble with sleep at least once per week.

The numbers are high, and they continue to rise. Sleep is essential. Sleep allows our body to heal and repair our vital organs, it increases our productivity during the day, and boosts our immune system. 

Poor sleep is linked to weight gain, obesity, hormone disruption, poor eating habits, an increased risk for heart disease, stroke, and depression. 

5 ways to improve your sleep starting today!

1. Turn off all electronic devices a minimum of 60 minutes before bedtime and store them away from your bed. The blue light that is emitted from electronic devices, like our cell phones is harmful and disruptive to sleep. 

2. Journal for 5 + minutes before you go to sleep. Journaling before bed allows those     lingering thoughts and worries to get out of your head and onto the pages, allowing you to have a more restful sleep.

3. Use blackout curtains in your bedroom, and switch your lights to a dimmer. This signals to your body that it is time for rest. The blackout curtains can be very helpful to block out street lights, and can help provide a deeper sleep.

4. Sound machine. Using a sound machine (even a sound machine app on your phone) can help to block out excess noise, and soothe your mind and body into a more restful sleep. 

5. Cut off your caffeine by 2:00pm, at the latest. This will allow your body to absorb and utilize the remaining caffeine before you hit your pillow.