Thankful

With Thanksgiving behind us, and the holidays and New Year approaching quickly, let’s take a moment and pause.

There seems to be such a rush this time of year, one holiday on to the next. Presents, parties, and an overfull schedule has us moving at a rapid pace.

Let’s pause and surround ourselves with gratitude for this amazing life we are living. Let go of any hardship, stress, worry and think about what you are grateful for.

Gratitude for our families, friends, and the community in which we surround ourselves.

Every year, my family gathers around the table at Thanksgiving and we take turns stating what we are grateful for that year. It always struck me as odd that we only do this once a year. Shouldn’t we be thinking about, and outwardly expressing these sentiments weekly or even daily?

If we don’t tell those around us that we are grateful for them, how will they know?

How will they know that the simple act of kindness they showed to you changed you?

I encourage you to all pause, and surround yourself with gratitude.

Think about 5 things you are truly grateful for each day.

One of my favorite parts of my morning routine (thank you Rachel Hollis for the idea) is writing down 5 things I am grateful for. Each day they may look slightly different, but they always put my life into perspective. I look at the list every morning and I say ‘wow, life is pretty great’. This helps me to create positive energy in the morning, and then bring that positive energy out into my day. My clients, and those I meet then feel that positivity and hopefully some of it rubs off on them, and they are able to pass it along.

Here are my 5 things for today…

1. I am grateful for my husband, my partner in life.

2. I’m grateful for this time each and every morning for myself, to pause and reflect.

3. I am grateful for my dog Neera, who lays by my feet as I write this.

4. I’m grateful that my business is doing so well, and I have the opportunity to share something that I am so passionate about with my community near and far.

5. I am grateful for my family, and my friends who have turned into family.

What are your five things?

Rosemary Lemon Chicken Recipe

One of my favorite fall meals! Perfect for chilly fall days, holidays, and even Sunday football.

This also happens to be one of my easiest recipes to date.

Rosemary Lemon Chicken

Cook Time: approximately 6 hours

Ingredients:

• 1 small whole chicken

• 2 lemons, sliced

• 1 large onion, diced

• 16 oz chicken broth, or bone broth

• 1 tsp pink Himalayan sea salt

• 1 tsp black pepper

• 6 springs of fresh rosemary, remove rosemary from stems

Directions:

1. Wash chicken and place in crock pot.

2. Wash and slice lemons.

3. Wash and dice onion.

4. Wash rosemary and remove leaves from stem.

5. Pour chicken broth into crock pot, add onion, sea salt and pepper.

6. Top with lemons and rosemary… add some inside of chicken for added flavor!

7. Cover the crock pot and cook on low for approximately 6 hours, or until the chicken reaches 165 degrees F.

8. Enjoy!

Blue Zones Recap

It’s official!! Lean and Green Body® is a Blue Zones Project® partner!

The ribbon cutting was on Saturday, November 3rd at 8th Ave South in Naples. We were honored to have the official Blue Zone’s team there to celebrate our new partnership. Lean and Green Body® is excited to be a partner and support the mission of the Blue Zones Project®.

The ribbon cutting was followed by a 60 minute vinyasa yoga class over looking the beach … the sound of the waves soothed our souls during savasana.

Delicious Raw and Epiphany Bakery both showed their support with post yoga treats!

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So what is the Blue Zones Project®???

According to healthways.com “A Blue Zones Community® is an area in which citizens, schools, employers, restaurants, grocery stores, and community leaders have come together to optimize residents’ longevity and well-being. Blue Zones Project® by Healthways takes a systematic, environmental approach to identifying and creating policies and programs that support community transformation. “.

Blue Zones is working to create healthier communities, helping us to live longer better lives, one partnership at a time.

Blue Zones Project® believes in the Power 9®…

1. Down Shift

2. Purpose

3. Plant Slant

4. Wine @ Five

5. Family First

6. 80% Rule

7. Move Naturally

8. Right Tribe

9. Belong

Down Shift: reverse disease by finding a stress relieving strategy that works for you.

Purpose: wake up with purpose each day to add up to 7 years to your life.

Plant Slant: put less meat & more plants on your plate.

Wine @ Five: enjoy a glass of wine with good friend each day.

Family First: invest time with your family & add up to 6 years to your life.

80% Rule: eat mindfully & stop when 80% full.

Move Naturally: find ways to move more! You’ll burn calories without having to think about it.

Right Tribe: surround yourself with people who support positive behaviors.

Belong: belong to a faith-based community & attend services 4 times er month to add 4-14 years to our lifespan.

the power 9® info is taken from the Blue Zones Project® handout

For more information on the Blue Zones Project® or to become a partner email bluezonesprojectswfl@sharecare.com or call (239) 624-2312

Sports Drinks

One of the biggest questions I get asked by clients is how to rehydrate during and after a workout.

Clients often jump to high sugar electrolyte drinks like Gatorade and Powerade to replenish. Although these drinks do contain electrolytes, the bad properties out weight the good. These sports drinks are pumped full of sugar and chemicals, and do more harm than good. These sports drinks will increase the blood sugar and cause a spike in insulin, which will give you a boost of energy but will ultimately lead to a big crash. Long term these drinks can lead to weight gain, and possibly type 2 diabetes due to the high sugar content and the high fructose corn syrup.

The sugar in these drinks cause you to crave more. So you end up drinking more than you initially expected. You take one sip, and it’s so good you want more! Sugar is a drug, and can create similar responses in the brain to cocaine. Crazy?!? Is this how you want to hydrate your body??

I recently had a client reach out to me looking to find ways to rehydrate during and after her golf game. The Florida heats is excruciating this time year, and golf is such a long sport that it is key to hydrate properly on the course and after the game too.

Water is simply the best way to hydrate! If you drink enough water (minimum 64 oz, but most people need up to 100 oz per day) during the day, simply adding a few more cups of plain water during and after your workout is enough. For extreme athletes, those who play professional sports, marathon runners, triathletes, or anyone with an electrolyte imbalance should consider a hydration supplement.

My favorite way to hydrate, in addition to plain water, are NUUN tablets. They provide electrolytes, vitamins, minerals, and are very low in sugar and they have very few ingredients. This is not a sponsored post, I just really love this product! Gatorade and Powerade, among other sports drinks, have made a big name for themselves as the top sports drinks. They have campaigns on how beneficial they are during and after your workouts and games. The one thing these companies do not discuss are there ingredients. These sports drinks, all varieties, are loaded with sugar!! They started with high fructose corn syrup, which has now been linked to cause diabetes, obesity and other major health problems. Some varieties of these beverages have switched to artificial sweeteners, so the sugar content on the food label may appear lower or even zero… but this is not true. Artificial sweeteners are actually worse for you than regular sugar!! It makes me so upset that companies find it okay to put these ingredients in their products. Artificial sweeteners have been linked to diabetes, obesity, brain tumors, and several other health conditions. These sweeteners are not just in sports drinks, they are actually in several common beverages you can find in any grocery store. It is so important to read the food labels on everything you consume. You are what you eat. The cleaner and more pure the better.

If you need help reading food labels, check out this article and video interview here.

Morning Mayhem

It’s Monday morning … you have a few minutes of solitude before the mayhem sets in.

Savor every second.

Within minutes it starts:

You desperately try to wake your kids up and get them ready for school or the sitter.

Make yourself and your entire family a healthy breakfast.

Iron your clothes, heck who has time to iron in the morning??

Pack lunches.

Hustle everyone into the car and drop off on time, so that you can still make your morning meetings.

Only to arrive to work in a frazzled mess with drips of coffee on your blouse. WTH. Hello Monday…

There has to be a way to simplify this routine, right?

There is no way that you can continue this morning routine.

Luckily you don’t have to!

Here are a few simple tips to make your mornings, especially Monday’s, go much smoother.

Pack everyone’s lunch the night before… including yours.

This ensures that you are making healthy choices for everyone because you are not rushing or desperate.

I find the easiest way to do this is to pack and prepare lunches when you are cooking dinner. Food is already out, and there is likely already a mess happening in the kitchen.

Packing leftovers is a great way decrease food waste and stress.

Go easy with breakfast. Breakfast is my favorite meal of the day, but let’s not complicate it.

Think simple.

Make everyone a smoothie…chocolate peanut butter anyone?

Or make a big pan of scrambled eggs or pre-make hardboiled eggs the night before.

Everyone in your family (perhaps excluding the baby) can have the same base for breakfast and make their own adjustments or add-on’s as needed.

This will clear up some extra time for you in the morning.

Play some upbeat music in the morning, nothing too crazy, but enough to draw your family out of bed. If you pick the right playlist you can actually set everyone in a great mood before they even leave the house. This will start everyone off on the right foot, and hopefully their positive energy will be contagious. My favorite morning playlist on Spotify is ‘Have a Great Day!’

If your job or lifestyle requires you to iron your clothes… I’m sorry, pick a new job… just kidding! If you do need to iron try to pick one day a week to iron, maybe throw on your favorite tv show and iron enough blouses or outfits for the entire week. This will make it much easier for you in the morning.

Lastly, wake up 30 minutes before everyone else in your house… and savor these quiet moments for you. If you are a Mom these may be the only quiet moments you get. You can use this time however you like, although I suggest a brief meditation practice, journaling or intention setting, or simply just allow yourself to sit there and sip your tea.

Mornings don’t have to be so chaotic.

How do you like to start your week? Comment below!

The Benefits of a Plant-Based Diet

Image via @runningyogimama

by Dr. Jennifer Gray, DPT, CHC, RYT-200

What do you think of when you hear the word “vegan?” If you are anything like me, I immediately pictured a tree-hugging, granola-chomping yogi or a crazed PETA advocate screaming “Meat is Murder.” Although I am a yoga instructor, neither of these pictures really seemed to fit me or my lifestyle. However, I found myself signing up for “Veganuary” earlier this year after watching a slew of very disturbing documentaries on Netflix (cue me sobbing on the couch to my husband watching Food, Inc). I pledged to be vegan for the 30 days of January. Now, I don’t love labels (hence the earlier connotation of the word vegan), so I now refer to myself as a whole-foods, plant-based eater. Yes, that’s right... it stuck. Not only did I lose the last 10 stubborn pregnancy pounds that I had been holding onto, but I have never felt better in my life. I have more energy during my long days at the hospital or playing with my 2 young children, and I recover so much faster in between my workouts and training. I even shaved 20 minutes off my half marathon time and completed my first triathalon!

Image via @runningyogimama

Plant based diets have been known to decrease obesity, diabetes, hypertension, high cholesterol, heart attacks, strokes, and some types of cancer. The reason for this decrease is in large part due to phytochemicals, which are power substances found in plants. Plants are also rich in antioxidants and provide a wide variety of vitamins and nutrients. Minerals are actually derived from the earth and make their way into food from plants themselves. The only way animals (including humans) get these minerals into their body is from eating plants. Plants are also our only source of fiber in the human diet. Fiber is essential for healthy digestion, acting as a bulking agent and keeping the smooth muscle of the digestion tract strong, as well as for detoxification, as it binds to waste and excess hormones to be released by the liver. Fiber can also slow the absorption of nutrients into the bloodstream.

I whole heartedly believe that I am the healthiest I have ever been eating this way, and I’m on a mission to help others feel like this too. Spoiler alert...you don’t have to give up meat altogether or start eating tofu! There are easy ways to just start implementing more whole foods and plants into your diets regularly, without giving up the foods you know and love.

Remove junk food, make list before next run to grocery store in Collier, Lee

Article by Ashley Collins, Naples Daily News

Originally published on naplesnews.com. Republished with permission.

Grocery shopping can be a stressful experience — the large selection of produce overwhelming, the cookie aisle too tempting to resist, and a bored toddler difficult to please.

Sometimes it's just easier for busy parents to grab any items off the shelves and call it a day before running to a Little League baseball game or piano recital.

As more and more grocery stores sprout in Southwest Florida, each offering more fresh, healthy products than ever before, the average consumer is often left feeling overwhelmed and unsure of what is best for their family. That's where Jennifer Khosla comes in.

"Instead of just eating whatever, it's better to fuel your body, and I think people are becoming more understanding of that now," said the Naples-based holistic nutrition specialist. It's just a matter of taking the time and making the effort, Khosla added.

In 2015, the 32-year-old founded Lean and Green Body, a health and wellness program, offering services such as yoga classes, nutrition sessions, personal training and grocery shopping.

The latter involves Khosla creating a diet plan and shopping list with her clients, and then accompanying them to a local store. There, she helps clients shop for the right foods and avoid the bad ones.

As the number of grocery stores multiplies in Collier and Lee counties, the first step for a shopper, Khosla said, is determining which store fits their needs — budget and diet wise.

Southwest Florida has no shortage of popular options like Publix, Walmart and Target, as well as niche grocers like Aldi, Lucky's Market, Whole Foods Market, The Fresh Market, Trader Joe's, Wynn's Market and Food & Thought.

And a growing list of stores opening soon, including the first Whole Foods in Fort Myers, and Oakes Farms Seed to Table grocery store in North Naples.

You've got a cart, now what?

We met up with Khosla on a recent weekday at one of Naples' many grocery stores, Whole Foods in Mercato, to find out how families can make the most of their trip and leave the store with plenty of healthy items for the week.

A shopping list is essential to stay on track and avoid overspending, Khosla said.

Our list was full of healthy, lean items like vegetables, fruits, quinoa and salmon. We started our journey at the produce section. Khosla recommends shoppers begin with produce and work their way around the perimeter of the store, where they'll find the seafood and dairy sections.

"When shopping for your family, consider everyone in your household and think about what meals you want to make for the week, and what you'll need to make your kids' school lunches," Khosla said.

A good tip to remember:Avoid shopping on an empty stomach.

"Often times you buy way more than you need. And when you're hungry, usually you don't pick the healthiest items, but the stuff you're craving at the time," she said.

Khosla practices the healthy life she preaches.

She lives in Naples with her husband who adopted her healthy lifestyle. She does meal prep most weeks and tries her best to limit sugar and carbs. Zucchini pasta anyone?

Khosla studied nutrition and athletic training at Springfield College in Massachusetts, where she went on to do her graduate work in dietetics. She started her career as a hospital dietitian, but quickly realized her passion for holistic nutrition, a career move that took her to California and New York before she settled down in her hometown of Naples.

"When I found out about holistic nutrition, I was like, 'This is amazing.' You can actually heal your body naturally without drugs or prescriptions," said Khosla, who's also a certified yoga instructor and personal trainer.

She's currently working on becoming a board certified holistic nutritionist and recently published her own wellness book: "Revitalize & Renew: 7 days to a healthier you."

Try to avoid or limit these items

The inner aisles are often the trickiest when it comes to finding the healthiest options, Khosla said.

It's no secret packaged products like cereal and microwavable mac n' cheese can sit on shelves for weeks to months before expiring.

"Usually that means they have a lot of chemicals and preservatives," Khosla said. Which can make it tougher for our bodies to process and digest, she added.

And many of these items contain high levels of sugar. Even something as healthy as yogurt can hold more than a dozen grams in a single individual container.

"And depending how much it has, it's going to offset all the benefits the yogurt does have," Khosla said.

Which is why, she added, shoppers should get accustomed to reading nutrition facts labels before making the purchase. But more on that later.

Say yes to these



Shoppers should stock their carts with plenty of veggies, fruits, wild seafood, dairy products, and packaged items like dried beans and quinoa, Khosla said.

"You want to buy food that will expire quickly like vegetables and fruits. Those are the types of foods you want to be consuming the most," she said.

While fresh items expire faster — and may lead to more shopping trips — it's worth it in the end, Khosla said. Setting time once a week to prepare meals for the week ahead can ensure these foods don't go to waste.

And parents can even add any leftover greens to their kids' desserts or breakfast smoothies.

"You can chop up some spinach and put it into brownie batter or add a handful of greens into the blender to make peanut butter chocolate smoothies," she said.

Like with any diet, moderation is key.

Khosla said she doesn't suggest people eat clean 100 percent of the time. That could lead to binge eating junk food.

She does however recommend they follow the 80/20 diet. That means 80 percent of the food they consume should be healthy items like veggies, fruits, whole grains and fish. And the 20 percent is for the foods they crave, like pizza or chocolate.

To shop organic or not?

While organic produce has less pesticides, it's often more expensive than regular products. However, Khosla does recommend shoppers opt for organic dairy products, or find alternatives like almond or cashew milk, and choose organic on specific fruits and vegetables considered part of the dirty dozen.

According to the Environmental Working Group (EWG), the following fruits and vegetables have the most pesticide residue:

• Strawberries

• Spinach

• Nectarines

• Apples

• Grapes

• Peaches

• Cherries

• Pears

• Tomatoes

• Celery

• Potatoes

• Sweet bell peppers (That includes hot peppers)

Last but not least: Read the nutrition facts label

"It's really important to understand what you are putting in your body," Khosla said.

Sometimes an item advertises itself as a nutritional snack, but one look at the nutrition facts label could say otherwise.

Khosla advises shoppers compare products based on the amount of calories per serving, sugar, fiber and protein listed on the label.

Fat-free doesn’t necessarily mean it's calorie-free, according to the U.S. Food and Drug Administration. Some lower fat food items may have just as many calories as the full-fat version.

"It's not about becoming obsessed with the number, but really become aware and educated," Khosla said.

She recommends shoppers also read the ingredients section before purchasing any item.

"You want to limit packaged products to 10 ingredients or less. If you can't understand an ingredient or pronounce it, it's probably a chemical," Khosla said.

"Our bodies aren't going to be able to break down chemicals as easily and digest them as effectively as we do whole foods."

My Favorite Post-Run Smoothie

Marathon training has been an experience of trial and error.

I've had to learn some lessons the hard way (wear longer socks to reduce blisters; avoid the area of the neighborhood with the bear; drink electrolytes before, during, and after the run; funny podcasts will lighten up the hard miles). One of my favorite moments of training happened just last week, when someone pulled over and asked if I was okay because I looked like I was going to "pass out." I laughed out loud. I guess 12 miles looked as painful as it felt that day. It was hot and I woke up late to run. Since then, I start my especially long runs before the sun rises.

Other lessons weren't as hard to learn. My post-run smoothie fell into this category. It came to me during a distance run. My body craved something sweet and hydrating. I needed fuel to recover well and build up what was broken down during exercise. I made it a priority to include spinach to add iron and vitamins to the mix. I wasn't sure how this would taste at first, but the result was incredible. It's exactly what I need after running a long distance in the Florida heat. This smoothie is creamy, light, and delicious. I love to drink it while foam rolling and static stretching.

Ingredients:

• 1 banana

• 1 cup unsweetened almond milk

• 2 tsp all natural peanut butter

• 1 big handful of spinach

• 1 scoop Garden of Life Vanilla protein powder

• 1 tsp chia seeds

• 3-5 ice cubes

• (For extra carbs, you can add 1/4 cup rolled oats)

Directions:

1. Blend and enjoy!

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Case of the Mondays

How is the weekend already over?

Why is the weekend only 2 days??

Mondays don’t have to be scary and dreadful.

In fact if they are… you may not be doing something right.

Mondays are a fresh start, a chance to live your life to the fullest and savor every moment.

Come into Monday with fresh eyes.

I love to get up early on Monday mornings to allow time for me to complete my morning routine, and set my weekly intentions while I enjoy my tea.

I treasure this time before my house wakes up, and the craziness of the week ensues.

Coming into my Monday with a clear mind helps me to handle whatever the day throws my way.

If you dread Monday, perhaps take a deeper look into why?

Perhaps your job causes you stress and makes you dread Monday. Consider why?

Where does this stress come from?

Is it the people you work with or for?

Or is it indeed the work itself? If you are not in your dream job, than think what your dream job would look like?

What would you do? Who would you work with?

How would you feel in the mornings before work? Less stress? More happiness and freedom?

Taking a closer look into these realities can be uncomfortable and difficult, but can ultimately lead you to finding freedom and peace.

In order to make your Mondays, and every morning, smoother and less stressful start to work towards this goal of your dream job every day. Do something everyday to help you reach your goal.

If Mondays continue to stress you out, but you are indeed working in your dream job currently; think about how you could restructure your Monday work day to find more peace and ease. Perhaps, move your Monday meetings to later in the day or move them to Tuesday. Take Monday morning to ease back into work, answer emails, return phone calls, and create a plan of action for your day and your week. Setting aside this time first thing on Monday can reduce stress and help you to plan out your week efficiently and effectively.

Looking to Lose Those Last Few Pounds?

You’ve tried everything, but still have the last 5, 10 or even 20 pounds to lose?

Here are some tips on what to eat to achieve your ideal weight.

When we talk about losing weight, I always want to make sure that we are discussing it in a healthy manner, no crash diets, no diet pills, none of the craziness. Weight loss is more about what you are adding versus what you are restricting. Weight loss and a healthy diet really comes down to how are you fueling your body. Are you setting yourself up for success or destruction?

How you start your day is crucial. Its sets the tone for the entire day. Eating healthy in the morning has proven to aid in making healthier decisions as the day progresses.

Always start your day with my morning routine.

Starting your day with warm water and lemon, Bragg’s Apple Cider Vinegar and greens really set the tone for the day.

Once your morning routine is complete you may finally have your coffee or tea … let’s try and kick that sugar habit once and for all. Either enjoying your beverage black or with a simple milk. What do I mean by simple? Limited ingredients…pure and preferably organic.

I love breakfast because it starts my day off right. Do you want to have waffles or a frozen breakfast sandwich and crash an hour later? Nope. My days are way too busy to deal with any mid-morning crashes. I need sustained energy to get me through until at least noon. Can you relate?

My favorite breakfast smoothies are packed with nutrients, enzymes, vitamins, and loads of energy boosting ingredients.

When making your smoothie it is important to focus on these three areas: protein, healthy fat and fiber. Check out my blog on “What to Focus On When Making Your Smoothie” for a deeper explanation as to why these three are so crucial in your morning smoothie.

Having a healthy breakfast will set you up for success for the rest of the day.

When lunchtime comes try to remember to fuel your body. It may be tempting to go out with your co-workers and indulge, but think about how that will feel around 2pm when you are downright dragging and watching the seconds tick by on your clock.

Food is fuel.

Lunch is a time to refuel your body. Consider having greens or a large serving of vegetables, protein and fiber. These three together will keep you going - and keep your energy consistent - through the afternoon. Limit the number of traditional carbohydrates at lunch - avoid if possible. Having a big bowl of pasta or a turkey sandwich on white bread will ultimately lead to a sleepy and sluggish afternoon.

To really boost your weight loss add an extra shot of Bragg’s apple cider vinegar (mixed with water) before lunch. Always drink prior to meals for optimum benefit.

Keep the format for your dinner similar to your lunch, keeping in mind protein, greens and fiber.

Always choosing to look at food as fuel.

Water is a key component for weight loss. It not only rehydrates our cells but also aids in elimination by flushing toxins out of our bodies.

When you are trying to lose weight, it is important to eat regular meals, and not to skip meals hoping to boost your weight loss. Skipping meals will ultimately lead to binging and over eating later in the day.

Move. Weight loss is very much connected to what we eat, and how we choose to fuel our bodies. However, it always comes down to calories in vs. calories out. Make sure that you move every day, walk at least 10,000 steps per day, and get active.

For more ways on how to get active in your community check out our online schedule of classes and events here.

Change

The key to a successful business is change, evolving and adjusting to the needs of our clients and community.

We officially closed the doors to our 5th Ave S studio this summer. 

It was a bittersweet moment for me, one that I chose to keep off of social media. I have not announced this news publicly until now. 

I chose to close the doors on our 5th Ave S studio because it not longer fit with my vision of the business. Lean and Green Body® is ever changing, evolving and growing. It is my job as the leader and visionary to follow and keep up with these changes. Our 5th Ave S studio was simply too small for our needs, we out grew this studio much quicker than anticipated. (Which is good news!!) 

My goal is to teach more group yoga classes through Lean and Green Body®. To offer my yoga teachings as a gift to my community, for rates that are accessible to all. I have already begun offering weekly yoga classes throughout Collier County, for a full list of classes visit our schedule.  We also have a full list of events and workshops through December 2018 on The website.

We have several big and exciting changes coming and I can not wait to share them all with you in much more detail! 

Upcoming Classes

Click here to sign up!

Click here to sign up!

Benefits of Foam Rolling

By now I am sure that you all have heard about foam rolling? It became increasingly popular about five years ago, and has grown a serious following.

What does foam rolling really do? 

Is it beneficial to foam roll? 

Who should foam roll? 

Do you foam roll before or after your workout?

Let’s dive in and check it out!

Foam rolling helps to lengthen out the connective tissue over the muscles, called fascia. In time, it can actually help to lengthen out not only the fascia, but the muscles as well. Think longer, leaner muscles. 

It is so beneficial to foam roll! Foam rolling helps to breaks up knots, tension and discomfort in the body. 

We are extremely tough on our bodies, whether it be a grueling workout or hunched over a desk all day. We are beating our bodies up on the daily. 

Think of foam rolling as a deep tissue massage… for a fraction of the price!

I would recommend stretching and foam rolling after your workout. This can help the body recover faster, and prevent unnecessary muscle soreness or cramping. 

Ideally we should all be foam rolling everyday, even 5 minutes a day can help!

Foam rolling has also been shown to decrease stress, prevent injury, break up scar tissue from previous injuries, improves flexibility and mobility, and increase blood circulation. 

Still have questions?? Leave a comment below and we will be happy to help!

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

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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
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CORE

100 Crunches on 65 cm ball

Supine- ball between ankles - up/down - 20

60 second plank

Stretch & Foam Roll

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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.

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