Set Yourself Up for a Productive Week Ahead

Sunday is probably my favorite day of the week. For me it’s a time to clear out the previous week, and start fresh. I love starting the week with a clear desk and an organized plan for the week.

I start by clearing off any unnecessary items (distractions) from my desk. Mess and clutter honestly stress me out.

Once my space is clear, I go through my planner (yes, I’m old school and love my paper planner) and make sure all my appointments are scheduled for the week. This allows me a clear vision of what each day will look like, it allows me time to mentally plan and prepare.

I then take tiny post it notes, and schedule out my social media posts for the week. Although it may seem time consuming (one week only takes me about 20 minutes), it saves so much time daily when trying to decide what to post.

Once my office is clean and organized for the week, and Monday’s charts pulled and ready, I move on to the rest of the house. We *try* to always keep our house clean and ready for guests, but Sundays allow for a deeper clean.

This whole process only takes me less than two hours and leaves me feeling fresh and ready for the week. There is nothing worse than waking up on a Monday morning stressed, with a messy house/office, and unsure of what the day holds.

For those of you who have an office outside of the home, you can follow the same in-office routine on a Friday afternoon before you leave for the weekend.

Yoga Retreat Announcement

It has been a dream of mine for years to host a Yoga Retreat. I am so excited to say that my dream has become a reality!

I will be hosting my first Beach Yoga Retreat in October 2019 at the Edgewater Beach Resort in Naples, FL.

This will be a luxury 4 day / 3 night retreat that will include: Yoga, Paddle Boarding, Biking, Meditation and Self Discovery.

For more information click here!

Strawberry Spinach Smoothie

Ingredients:

• 10 oz coconut water

• 2 large handfuls of organic spinach

• 1/2 cup organic strawberries

• 1 tsp chia seeds

• 1 tsp coconut oil

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

Directions:

1. Blend and Enjoy!

Coming Back From An Injury

Regardless of your sport, an injury is never good news.

Perhaps you heard the crack as your bone snapped before it gave out from under you.

Maybe you pushed your body beyond its limit and it is inflamed and tired.

Conceivably your ego took over, you went beyond your limits only to come crashing down.

After the initial trauma, treatments, and the healing have occurred are you ever ready to go back? Will you be the same athlete you once were?

Do you recognize this “new” body? Can you accept this new version of you?

Doubt clouds your mind, and you begin to question yourself.

If you go back out there will you injure yourself again?

Will your body support you? Will you be able to trust your body?

Are you fully healed enough to play again?

Perhaps the body is healed, but what about the mind? How do you let go of that fear?

Will they see the self doubt in your eyes?

Dozens of questions, and loads of self doubt, run through your mind after sustaining an injury.

Our bodies are strong, amazing machines, and they will heal. Typically, it is our mind that holds us back.

Overcoming the fear and self doubt through mindful meditation is what has helped me heal my body and mind after an injury. Meditation is a powerful tool and is crucial during healing.

My story…

Back bending was always ‘my thing’. I took great pride in my insanely deep backbends and heart openers in my yoga practice. I loved the rush of energy and the purge of emotions; and of course my ego loved the attention when a teacher would ask me to demo.

Even though I played a sport every season, (soccer, track, softball, swimming and tennis) I was never a serious athlete. In fact, I only ever won awards in two of those sports. When I discovered yoga it seemed like a natural fit, my body loved it and seemed to handle the challenging postures with ease and grace. I fell in love with yoga so much so, that I became a yoga teacher, an excellent addition to my personal training and sports medicine background.

November 2017 my world came crashing down on me a bit, as I sustained my first serious injury.

I injured my back during a yoga class, after completing one of my beloved backbends. I felt sharp and uncomfortable pain, almost as if there was a knife between my vertebrae.

For the next several days and weeks my back was out… I was barely able to move. I was not able to stand for long periods of time, and sitting was painfully uncomfortable.

I would bend over to pick up my phone charger off a chair, and I would get stuck halfway down with tears running down my face, literally unable to move as sharp stabbing pain radiating through my back. It was scary and traumatizing.

The insane pain would dissipate, and slowly achy dull pain would take its place. I was unable to practice my yoga, I was unable to run, or lift weights. My job became to heal. I struggled to do my work and see clients.

The pain would slowly fade after 3 months, then I would feel this immense sense of freedom in my body. I would slowly begin to take gentle yoga, then vinyasa, then jogging … easing my body back into its routine. I was cautious, I did not want to go backwards. I couldn’t go back there.

The physical pain was one thing, and I was learning how to adapt my business fitness lifestyle. The mental game was another, this proved much tougher for me to move through and overcome. I felt a loss from not being able to connect to my body and my yoga practice the way I was used to.

This freedom period would last about 4 weeks in the beginning, then I would do something unknowingly and my back would go out again. This pattern went on for over a year. I would be fine for a few weeks, then I would take several steps back into pain and being unable to move. The period of freedom would begin to elongate over the next year, and the pain periods would heal quicker. I saw several different therapist, doctors, acupuncturist and healers all of which had different answers and all medical testing was virtually inconclusive. I still have no definite answers as to the problem. Unfortunately, this is something that I still deal with on a regular basis. The difference now is that I am learning how to listen to my body. I am tuning in to what my body needs instead of pushing through another power yoga class, perhaps choosing a gentle or restorative class instead. I am intuitively learning what my body needs, and accepting that.

Everyone’s journey to healing is different. If you are currently moving through an injury, I see you, don’t give up. Your body will heal, and you will still do great things.

Comment below and tell me about how your healed from an injury.

Yoga

It doesn’t matter why you come, just as long as you show up.

Maybe you come to yoga to tighten and tone.

Maybe you need some time away from your family or work. Time for you.

Maybe you need time to just breathe, and ease your anxiety and begin to heal.

Maybe you don’t know what you need, but you know you need to go to yoga.

Over the years I have shown up on my mat for all of those reasons at one time or another.

It doesn’t matter what brings you to your mat, what matters is that you keep coming back to move, breathe and connect.

Join me every Monday at 5:45pm to move and breathe.

Edgewater Beach Hotel Book Signing

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

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

Seasonal Produce - May

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

Bell Pepper

Blueberry

Cabbage

Cantaloupe

Carrot

Celery

Cucumber

Eggplant

Grapefruit

Guava

Mango

Mushroom

Orange

Papaya

Peaches

Peanut

Potato

Radish

Snap Bean

Squash

Sweet Corn

Tangerine

Tomato

Watermelon

Lean and Green Body’s 20 Rules to Live by

Sweat everyday for a minimum of 30 minutes.

Get eight hours of uninterrupted sleep.

Eat your vegetables.

Drink a minimum of 80 oz of water each day.

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

Limit stress.

Meditate daily.

Surround yourself with positive people who lift you up.

Journal everyday.

Wake up 1 hour earlier.

Limit screen time.

Read more.

Travel.

Spend time with family.

Find someone who makes you happy.

Smile.

Follow your dreams, find what truly makes you happy.

Be present.

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

Love yourself.

The Perfect Hard Boiled Egg

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

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

Ingredients

• 6 large, cage free organic eggs

• Bowl with ice cold water

Directions

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

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

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

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

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

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

• 4 minutes: soft boiled eggs

• 5 minutes: sightly soft boiled eggs

• 6 minutes: firm soft boiled eggs

• 7 minutes: creamy hard boiled eggs

• 8 minutes: firm and creamy boiled eggs

• 9 minutes: very firm hard boiled eggs

Putting Together the Perfect Lunch

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

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

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

FIBER: avocado, chia seeds, flax seeds

GREENS: salads… pick any green you like!

Some meal options ….

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

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

Putting these meals together should be FUN!

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

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

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

Seasonal Produce - April

By popular demand, I am going to start a seasonal produce blog post.

I will be updating you on the seasonal fruits and vegetables available for use here in Florida!

April Seasonal Produce

Bell pepper

Blueberries

Cabbage

Cantaloupe

Carrot

Cauliflower

Celery

Cucumber

Eggplant

Grapefruit

Guava

Lettuce

Mushroom

Orange

Papaya

Peaches

Peanut

Potato

Radish

Snap Bean

Spinach

Squash

Strawberry

Sweet Corn

Tangerine

Tomato

Watermelon

*list is from freshfromflorida.com

How to Make Edgewater's Cauliflower Quinoa Cakes

It’s not a secret that I’m slightly obsessed with the cauliflower quinoa cakes at the Edgewater Beach Hotel.

Lucky for all of you, the Chef and team at the Edgewater Beach Hotel gave me the exact recipe!

Cauliflower Quinoa Cakes

Makes 6 cakes

Ingredients:

• 2 cups of over cooked red quinoa

• 1/2 head cauliflower

• 1 cup goats feta

• 1 lemon

• 6 green onions

Directions:

1. Place quinoa in salted cold water and brig to a boil, simmer until soft

2. Remove stem from the cauliflower and process in food processor

3. Blanch cauliflower in salted boiling water, cool cauliflower after

4. Mix all ingredients in a large bowl

5. Form into cakes using stainless steel mold

6. Cook on medium heat until crispy on both sides and warm throughout

7. Garnish with grilled lemon and green onion

Try these at home and let me know your thoughts!

Delicious Raw Lean Reset Review

If you know me personally, you know I LOVE a good detox! Honestly, nothing makes me feel better than cleansing my body inside and out. I recently had the pleasure of testing out the Delicious Raw Lean Reset. I chose to complete the 3 day option, which was a mix of fresh pressed juices, kale slaw and spinach salads. (The Lean Reset also comes in a 2 day option.)

I’ve done several detoxes and cleanses in the past and I am well aware of the easing in and easing out process. If you are unfamiliar with how to begin a detox, what to expect, or how to ease out of a detox, check out my book, Revitalize & Renew: 7 Days to a Healthier You!

I absolutely loved this detox! The juices were amazing, the kale slaw around lunch time was very satisfying, and the spinach salad at night was huge! I wasn’t sure I would be able to finish all the food and juice in one day. The first day was the toughest, mainly due to the lack of caffeine, and the adjustment to mostly liquid nutrients. By the second day I was vibrant, energized and ready for more! By the end of the reset I noticed clearer skin, more energy, and less bloating… my body felt amazing.

I am already looking forward to my next Lean Rest … who’s with me?

Dirty Dozen 2019

Every year, the Environmental Working Group (EWG) comes out with a list of the dirtiest fruits and vegetables (dirty dozen). These are the fruits and vegetables that are the most contaminated with pesticides, herbicides, fertilizers and other harmful toxins. The EWG also releases a list of the clean fifteen each year, which are the cleanest fruits and vegetables. It is recommended that you buy the dirty dozen organic whenever possible, the clean fifteen may be purchased conventional.

Dirty Dozen

1. Strawberries

2. Spinach

3. Kale

4. Nectarines

5. Apples

6. Grapes

7. Peaches

8. Cherries

9. Pears

10. Tomatoes

11. Celery

12. Potatoes

Clean Fifteen

1. Avocados

2. Sweet Corn

3. Pineapples

4. Sweet Peas Frozen

5. Onions

6. Papayas

7. Eggplants

8. Asparagus

9. Kiwis

10. Cabbage

11. Cauliflower

12. Cantaloupe

13. Broccoli

14. Mushrooms

15. Honeydew Melon

Healthy Happy Hour

Join Jennifer Khosla of Lean and Green Body® for a healthy happy hour!

Edgewater Beach Hotel

My husband and I recently had the pleasure of being guests of the Edgewater Beach Hotel for a wellness weekend. The Edgewater Beach Hotel is a quaint hotel located in Naples Florida directly on the gulf, and only has 125 rooms making it very private.

Honestly this was one of the most luxurious trips we had taken in a year! Best part - it was only a 5 minute drive from our house, a relaxing stay-cation, no need to fly anywhere or deal with traffic… just unplug and relax!

From the moment we arrived, we were greeted by a valet and our luggage was delivered right to our room. After we checked in, we were handed a cold glass of champagne and given a brief tour of the hotel. From the hotel lobby, you look straight into the main restaurant, which has an open concept, and out over the pools and the gulf of Mexico! Before we even made it to our room, I knew I was going to love this place.

The Edgewater Beach Hotel is the only all-suite hotel in Naples, Florida. Our room was stunning! We had a wrap around patio, with a view of the pools and the beach. Each room has a kitchen, dining area, living room, and full bedroom set up making this the ideal spot for families and week long stays.

After settling in we decided to check out the pools…yes there are two! Between the pools, there is a beach bar where you can order food and drinks for the pool area or the beach. At the end of the pool just before the sand begins there is a fire pit, both my husband and I looked at each other knowing we would venture down here later in the day. The Edgewater Beach Hotel has an expansive beach area, with options for lounge chairs, day beds, and even a full VIP set up.

One of our favorite parts of the hotel was how private it was, with only 125 rooms it really limits how many guests they have each day.

We enjoyed our first dinner at Coast, the main restaurant at the Edgewater Beach Hotel. The cocktails were unique and the staff was well versed on the wine list. I had the scallops and my husband had the grouper, the presentation was beautiful. The Chef came out to check on us and introduce himself. I was comforted knowing that the staff and the chef were very aware of my food allergies, and adjusted each of my dishes accordingly. During dinner, we watched the sunset over the pools, feeling the vacation vibes begin to set in.

The next morning the hotel had arranged bicycles for us to ride into Old Naples, were we enjoyed local coffee. The bike ride through Old Naples was beautiful, and offered us a fresh and new perspective to our town. After the ride, we picked up our beach brunch picnic basket and went down to the beach. To our surprise and delight the Edgewater Beach Hotel set up a VIP beach set up for us. (When staying at the Edgewater the VIP beach set up is a must!) We leisurely enjoyed our brunch while watching dolphins play.This was one of my favorite parts of the entire weekend. After breakfast we lounged beachside for hours, truly understanding the meaning of a wellness weekend. We were able to unplug, unwind, and relax! (much needed for two ambitious professionals) We attempted to paddle board after lunch, however due to the waves we did not have much luck … next time!

After the most relaxing day beachside, we freshened up for dinner at Coast. We tasted a variety of appetizers, entrees and desserts each better than the last. The food (all gluten free and diary free for me) was surprisingly amazing! I am often disappointed when dining out because the gluten free and diary free options are so limited and often tasteless … not here. The scallops were my favorite.

Saturday we participated in the Paradise Wellness Weekend, at the Edgewater Beach Hotel. We started our morning with beach yoga, two of my favorite things, and then enjoyed a mind and body workshop with the Spread Happy duo followed by a cooking demo from the Chef. We learned how simple the green smoothie and cauliflower quinoa cakes are to make - blog post with the full recipe coming soon!

I honestly did not know much about the Edgewater Beach Hotel prior to my stay, but I can say I was blown away. This high end luxury hotel is a wellness destination and one of my favorite spots to date. I loved how private the hotel was, how many activities and fitness options they offered, but my favorite was the wellness. As a health and wellness professional, I provide wellness to my clients daily, but sometimes forget to put myself at the top of my to-do list. This weekend allowed me time to restore and rejuvenate myself.

Another one of my favorite parts about the hotel was their Be Well menu in their Coast restaurant. Edgewater Beach Hotel became a Blue Zones approved partner in 2018 and since then added several Be Well (and Blue Zone approved) items to their menu.

Edgewater Beach Hotel has become one of the top wellness resorts in Southwest Florida with the infusion of the Be Well menu, a high end gym, aromatherapy towelettes, and weekly yoga classes. Staying at the hotel and don’t want to miss your workouts - no problem, the Edgewater can have a personal trainer or yoga instructor available to you during your stay.

Everyone at the Edgewater Beach Hotel was exceptional and went above and beyond to ensure our stay was everything we wanted. There were a few team members who stood out that we would like to thank for making our trip so wonderful. Louise, Wendy and Herry were our favorite servers and made every meal special. Special thank you to Laura, McKenzie, Dan and Alice.

This is a sponsored post, but all thoughts and opinions are my own.

Tuna Avocado Endive Cups

This has to be one of my simplest - and tastiest - recipes to date!

I love eating simple, real food, and creating recipes that fit my busy life.

I grew up loving tuna sandwiches, and wanted to recreate the recipe with a healthy spin.

I posted a picture of this dish weeks ago and got dozens of requests for the recipe, so here it is!!

Hope you love it!

Ingredients

• Endive

• 1 can albacore tuna (in water)

• Avocado Mayo (I love Primal Kitchen)

• 1 ripe avocado

• Salt & pepper to taste

Directions

1. Wash and separate endive leaves

2. Open tuna can, drain all the water

3. Wash avocado, scoop out the inside of the avocado and place in a bowl

4. Add tuna to the avocado, mix in 1 tsp of avocado mayo - season with salt & pepper to taste

5. Add mixture to the inside of endive cups

6. Enjoy!!

Partner Core Workout

Valentine’s Day is right around the corner, and it’s the perfect time to grab your partner or your bestie for a serious core workout!

Working out with a partner is much more fun!

You encourage and motivate one another, you sweat together, and hold each other accountable for showing up.

Here is my favorite partner core workout!

Seated Core Rotations

Sit back to back with your partner (spine long, core engaged) - pass a weighted ball back and forth to each other (making sure the ball goes around the full 360 degrees) - pass the ball 10 times each direction.

Partner Crunches

Laying supine, hook your ankles with your partner.

With knees bent, extend arms overhead. One partner will start with a ball in their hands - both partners will sit up, pass the ball, and lower back down.

Continue moving this way, crunching all the way up and passing the ball, then lowering all the way back down.

Pass the ball 20 times.

Core Ladder Drills

Come into a high plank with both hands inside the ladder, facing your partner.

High five your partner (right hand to right hand, then left hand to left hand) then walk laterally to the next box and repeat.

Walk the entire distance of the ladder and back.

Option to add a theraband around the legs for additional resistance for the legs (working the abductors).

Partner Planks

Come into a plank position on your forearms facing your partner.

Both partners will bring right arm up and gently touch partners right forearm, hold for a count of 10, then bring arms come back down. Switch to left side, hold for a count of 10 then lower and switch.

Repeat 2-3 times.

First Annual Paradise Coast Wellness Weekend

You have heard the news that Naples, FL is the healthiest and happiest city in the United States; but did you know that it is quickly becoming the Wellness Capital of the United States?

Incredible! Although, it’s not hard to believe, seeing how it is sunny everyday and the community is so healthy and active.

The first annual Paradise Coast Wellness weekend was held January 19th, with more than 30 wellness themed events and classes all over Southwest Florida! This will be an annual event every January to promote wellness in Southwest Florida and highlight a few wellness events and classes that set us apart from the rest.

Biking, kayaking, beach yoga, meditation, swamp walks, 5K run/walk, cooking demonstrations, wellness events and seminars are just a few of the events that were hosted during the first annual Paradise Coast Wellness weekend. Many local studios, well-preneuers, and hotels participated in the events, allowing something for everyone!

The Edgewater Beach Hotel, JW Marriott Marco Island, LaPlaya Beach Resort, Naples Grande, Naples Bay Resort, The Ritz Carlton and the Naples Staybridge Suites are the hotels that participated in the wellness weekend, offering something unique to their guests.

Wellness events started as early as 7am with the Pan-Florida Challenge Training Ride where Trek Bicycle Store educated the community about pace line training and rider etiquette, before taking riders on a 30+ mile ride.

The JW Marriott Marco Island celebrated with 12 hours of wellness, 7am - 7pm, with events such as yoga, meditation, cooking classes and other wellness themed activities.

LaPlaya’s “Fit and Trim” team offered free bike rentals, aromatherapy demonstrations, and infused water to guests and residents.

I was fortunate enough to be a guest of the Edgewater Beach Hotel for the first annual Paradise Coast Wellness weekend. The Edgewater Beach Hotel had events lined up all weekend, including a 4 day ‘Shift Happens’ retreat with Spread Happy Now, beach yoga, cooking demonstrations, and bike rentals. The hotel became a Blue Zones approved partner in 2018 and has since added in some incredibly tasty and healthy options to their menu!

I started my wellness weekend Friday morning at the Edgewater Beach Hotel with bike rentals for my husband and I. We were able to bike through Old Naples and stop for coffee at a cute local coffee shop (s/o Bad Ass Coffee) then we headed back to the hotel for a spa like day (more on that coming in a future blog post)!

Saturday morning, our day started with beach yoga, Nico from Practice Yoga, taught the class to more than a dozen yogis. The view was breathtaking, the sound of the waves was meditative, and the feel of the warm sun on my skin was energizing. I would love to start everyday with beach yoga. There is definitely a time and a place for studio yoga, but beach yoga is unlike anything else. The connection to your surroundings and nature, everything else just fades and peace and calm just takes over. You can’t explain it, you need to experience it for yourself.

After yoga, we were treated to cucumber mint infused water to rehydrate before a cooking demonstration later in the day. In between events, my husband and I enjoyed time by the pool, where we were able to unplug and relax.

In the afternoon, we were treated to a cooking demonstration from the Edgewater Beach Hotel Chef. He demonstrated how to create their signature cauliflower quinoa cakes and the green smoothie… both are Lean and Green Body® approved items! The cauliflower quinoa cakes were a crowd favorite, so much flavor and so few ingredients.

I cannot wait to see what Southwest Florida has in store for the second annual wellness weekend!

(Look for my next blog post about my stay at the Edgewater Beach Hotel.)

Southwest Florida is known for the sunshine, warm temperatures, beautiful beaches and now for it’s Wellness!

Be Well!

Candida

Candida has become a popular topic in today’s wellness groups. But what is it really? How do we get it … and most importantly how do we get rid of it??

Candida is a fungal infection that occurs when the healthy bacteria levels in the body are disrupted. This can occur from a variety of factors leading to an imbalance of healthy bacteria and bad bacteria in the gut.

A few factors that can lead to Candida overgrowth …

• high refined carbohydrate diet

• high sugar diet

• antibiotics

• high alcohol consumption

• weakened immune system

• oral birth control

• diabetes

• high stress levels

Candida symptoms can often go unrecognized initially because they look similar to many other conditions.

A few signs that you may have candida …

• recurring urinary tract infections

• fatigue

• digestive issues

• sinus infections

• fungal infections on skin and nails

• joint pain

Work with your doctor to determine if you have candida.

So, you have candida … how do you get rid of it??

First, no sugar! Sugar will feed the candida and make the infection worse.

Eliminate all refined sugars, carbohydrates and dairy products from your diet. These foods will encourage candida and bad bacteria in your gut to grow. I would suggest eliminating these from your diet permanently (or at least 80% of the time), but that is up to you!

If you have a suppressed immune system those foods will continue to promote the infection in your body.

There are several foods that have been proven to increase good bacteria growth in your gut, and begin to eliminate the growth of candida.

• Probiotics

• Garlic

• Coconut Oil

• Aloe Vera

• Curcumin

• Kombucha

• Pomegranate

Still have questions about candida? Leave your question below or reach out to our holistic nutrition specialist at jennifer@leanandgreenbody.com