This is what my matcha dreams are made of! 🍵I love a matcha latte when I need to boost my focus and energy but don't want a big caffeine buzz (ie most Mondays!); matcha contains less caffeine than both coffee and black tea. ⠀ *⠀ *⠀ Matcha is made from the same plant as green tea, but it has more chlorophyll (hence the vibrant green color). Like all green teas, matcha is high in antioxidants, which might encourage weight loss and protect against cancer, heart disease, and type 2 diabetes. Studies also link compounds in tea with the potential to inhibit viruses, like the flu, making it a great addition to a natural immune-boosting repertoire.⠀ *⠀ *⠀ If you want to give matcha a try, look for a brand that originates in Japan since contamination may be a concern with matcha sourced elsewhere. It's a fine powder so you'll need to whisk it with a fork or a special brush. Matcha is slightly bitter, so a latte can help balance out the flavor. But be careful that you're limiting added sugars in your brew by choosing milk or a plant-based version with no added sugars. This is a good idea whether your health goals include losing weight, staying energized, and/or offsetting disease.💚⠀ *⠀ *⠀ 👉👉Have you tried matcha? What do you think?👇
One question that came up on my Facebook Live with @nbcnewsbetter is what to do when you know a holiday party you're attending has nothing but fried and unhealthy food. Is is it better to eat or skip eating?⠀ *⠀ *⠀ Even if you're trying to avoid weight gain over the holidays, It's always better to eat, especially when drinking is involved. 🥂 But that's not your only option. The beauty of this situation is that you're aware of it, so you can plan for it. ⠀ *⠀ *⠀ 1️⃣ Maybe you’d like a light snack before you go (think: a couple of hard boiled eggs and some veggies) and then you could eat a lighter portion of the party fare. 2️⃣ Or you could bring a veggie platter and another lighter appetizer to share with the group. Trust me, if you're feeling this way, others are, too, and a healthier dish is going to be a big hit! Bringing a dish is especially helpful if you have celiac disease, food allergies, or food insensitivities because you know there will be something satisfying for you to eat.⠀ *⠀ *⠀ This easy and healthy appetizer from @abbeyskitchen would definitely be a hit at your next holiday party!🍠⠀ *⠀ 👉👉What's your favorite dish to bring to a holiday event?
Excuse my messy hair and no makeup (Totally should’ve taken the pic BEFORE🤪) ...but just had the best facial with Jamie @jbessette1 at @gcplasticsurgery !!! I got some dermaplaning and some serums infused into my skin with a micro-current of some sort...sorry Jamie if I’m butchering that!! 😜😃 .. .. I also took home a rejuvenating Peptide Gel Mask with to do tonight while my skin is still “open” to it!! Woo hoo🙏👏👏👏. .. .. Jamie was so knowledgeable...I learned so much!!! We talked especially about the sunscreen I need since I’m a runner and she gave me some samples I’m really excited to try!!👏👏👏. She said I really need a physical “block” instead of the chemical sunscreens...which I’m totally in agreement on that!! She also gave me some great advice on anti aging stuff and retinols and hyperpigmentation issues I’m having !! I’m really excited to try some of the other products as well, especially from the @societeskincare line!! They are medical grade ...so potent and effective....but also free of parabens, fragrance, GMOs, chemicals and lots of other stuff!! Y’all know I’m ALL about that!! .. .. At 46, I really need to start fighting this aging thing from every angle I can😜😜😜. I believe nutrition is number 1! But a great skin care regimen is so important!! Gotta do all we can, right !? .. .. I can’t recommend Jamie highly enough ...and she can do MUCH more than what I had ...bbl, microneedling, more intense peels and resurfacing treatments ....all kinds of things!! I hope you give her a call next time you need some great skincare or a treatment !! I can’t wait to go back!!💖💖💖💖
Even my littlest patients have things to be grateful for. This little one has a LOT of anxiety... We’re working on positive thinking. Movement. And making better food choices!! Did you know that all the D’s.. ADD ADHD ALZHEIMERS DISEASE DEPRESSION ANXIETY are all symptoms of the brain missing something. The brain is mostly fat... what do you think it likes to have you eating? You guessed it. Good fat. Food is medicine. If your child is showing some of the above diagnoses... the FIRST thing I would do is take a good look at their diet. #foodismedicine#foodisfuel#eatforwellness#bethebestyou#fatforyourbrain#feedyourbrain#brainnutrition
I make my best attempt to aid in the reduction of inflammation in most everything I cook. Knowledge turns into habit with simple practice. Replace weight loss with health GAINS. Feel better, look better, let me take care of the hard part. • • • #eightytwenty#antiinflammatorydiet#actionsequalresults#knowledgeispower#instafit#instahealth#instarecipes#mealprep#mealplan#cabbage#healthbenefits#hypothyroidism#hashimotos#eatforwellness#goodmoodfood#fitfood#cleaneating#cleaneatingrecipe#healthyfood
What’s for dinner? I’m about to eat this delicious ASIAN SLAW ❤️🌈 . Made with red cabbage + snow peas + edamame + carrots + red capsicum + sesame seeds + @lucky.nuts crushed peanuts ✨ . Drizzled with a sesame oil dressing + fresh lime 🙌🏽 Optional: fresh coriander and red chili 🌶 . #luckymakesperfect#luckychristmaspresents#eattherainbow🌈
This is a pic of my son, Brandy and their soon to be baby... which makes him my grandson. ❤️ In my effort to be the best mamaw on the planet I wanted to make sure that baby was well fed from the beginning of his creation. Brandy had a very hard time eating anything for the first 5 months of her pregnancy. But she was taking Juice Plus Tri-Pack and Omega’s which gave her the comfort of knowing the baby was getting nutrients even if she couldn’t eat well or enough. Today I was listening to a podcast by Dr. Bill Sears (world renowned pediatrician) and he couldn’t say enough good things about these products. Healthier moms have healthier babies!! In the last trimester the babies brain is growing the fastest... it needs smart fat to grow!! What’s good for the baby is good for the mom. It was discovered that the biggest problem with postpartum depression was an omega deficiency in mom. During the last three months of pregnancy and the first three months of breast-feeding the baby literally sucks the Omega’s out of mom this makes it double important for a pregnant mother and a breast-feeding mother to take her Omega‘s. In the first few years of life the babies brain actually triples in size, the babies brain is made up of 60% fat, what do you think you should be feeding yourself and your baby? He went on to say that you can teach your baby to like vegetables here is the link you can check out on things you can feed yourself and your baby... Http://ingeniousbaby.com/interview/dr-sears-raise-smarter-baby/ If you’re pregnant and need to bridge the gap between what you eat and what you should be eating (13 fistfuls of vegetables and fruits a day) send me an IM and I can get you started on the path to a healthy baby!! 👶🏻 #healthybabies#juiceplus#omegas#healthypregnancy#foodislife#healthmatters#smartbabies#fatheads#eatforwellness
I made this bowl of liquid comfort and it couldn't have been easier! I enjoyed it as a light dinner, but I admit it doesn't have as much protein as I typically aim to eat. I've added some coconut cream and chopped pecans (which give it a tiny protein boost), but you could add walnuts, pumpkin seeds, or even roasted chickpeas (which would also be tasty as a nibble on the side). One meal that's lower in protein won't wreck you (I'm living proof!), but I try not to make a habit of it.⠀ • 1 c canned pumpkin⠀ • 1 c broth (chicken or vegetable)⠀ • 1/2 c canned coconut milk (full fat)⠀ • ½ shallot and 1 clove garlic, both diced⠀ • Pinch of salt, pepper, cinnamon, nutmeg⠀ In saucepan coated with EVOO, heat chopped garlic & shallot until fragrant. Add to blender along with the remaining ingredients. Purée. Return to saucepan. Heat & eat. ⠀ Optional: Add a tsp. of maple syrup if you want a sweeter soup. ⠀ 👉What's your favorite soup?
TAKE ME BACK TO THIS YUMMY PLATTER 🔙💗✨ . I’m such a big fan of sharing a delicious #platter to graze with friends + family! 💁🏼♀️💁🏼♀️ . Whether it’s an occasion or just a night in, a grazing platter is always a good idea! 🔥 . What’s your favourite foods to put on a platter? 🧀🥒🍇🍓🥓🍒🥕🥜 . #plattergoals#foodspread#platterandgraze
5 tips for Healthy Grocery Shopping ✂✂✂✂✂✂✂✂✂✂✂✂✂✂✂✂✂✂✂✂✂✂✂✂✂✂ Tip #2 Shop at stores like ALDI's or use coupons. Aldi has great healthier options now including fresh produce for a good price. If you do not have an Aldi, then search the ads for coupons and plan your week accordingly.
I’m not waiting until New Years. I’m starting now. It has been quite the year, welcoming a new baby, almost dying multiple times, multiple hospitalizations, not being able to breast feed, relactating miraculously, going through many ups and downs emotionally from all the trauma, etc. man, 2018, you have been good, you have been bad, you have been grim, you gave us a miracle! But now with the year almost over, I have come to process many things and I’m not letting what happened to me, get the best of me. I’m ready to get back into shape! I started training a couple months ago, but a BIG factor is what we put in our bodies! I’ve SLOWLY made changes, but the final step, was meal planning! I’m ready. CLEAN. LEAN. And MEAN. 80/20 it’s still the holidays 🎄 and Cholula is my obsession! It’s so good on everything! #eatforwellness#eatforfitness
Don’t give up! Keep your eye on that end goal and stay focussed. It isn’t meant to be easy, but it is worth it. Whatever your goal is! Whether it’s creating healthier eating habits, having a more positive relationship with food, making physical activity a priority...or running your first 5k, 10k, half marathon or marathon! Stay focussed. If this was easy, everyone would do it but each step gets you closer to creating new habits that will last a lifetime. Don’t let the setbacks get you down...are they even really setbacks or important learning opportunities? Moments for you to push forward and prove it to yourself that you can!?! Go out and smash your goal! You deserve it! #healthyliving#healthyeating#eatforwellness#eatforhealth#notjustaboutbody#alsoaboutmind#mentalstrength#holistichealth#wellness#itsaboutyou
5 tips for Healthy Grocery Shopping 🥗🌶🥒🥬🍅🍊🍓🥦🥑🥗🍗🥚🥒🥒🌶🌽🥕 Tip #1 🥗🥬🥬🥒🌶🥕🥦🥑🍆🍅🥬🥚🍗🍈🍋🍆🌶 Go in with a plan. You will be more tempted to buy things you do not need and spend WAY more than you need to if you do not go in with a plan and list.
Fit/Health Tip #9 WHEN TO WEIGH You've been following your diet for a whole week. Weigh to go! Now it's time to start tracking your progress (and make sure pesky pounds don't find their way back on). "It's best to step on the scale in the morning before eating or drinking—and prior to plunging into your daily activities," says Newgent. For the most reliable number, be sure to check your poundage at a consistent time, whether daily or weekly.
I'm making this Christmas a FITMAS!!!! 💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪 Hey all!!! My next virtual bootcamp has started but it's not to late to jump in!!! It was 1 year ago I joined my first virtual bootcamp and it sent me on a journey that I just couldn't turn away from. I was tired of the yo-yo diets, trying everything on my own and seeing poor at best results. 🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️ What did I find in this bootcamp you ask? Support, friendship, ACCOUNTABILITY, and encouragment. So much so I did another bootcamp the next month after that. I kept seeing the results. Down 40 lbs, a better outlook on life and group of people that pick me up, push me to greatness and support me everyday. 🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌🙌 LETS DO THIS TOGETHER!!! 3 people have joined me so I'm looking for 7 more people to join me on this journey. If your interested in learning more like or comment on this post and I will send you the details. 👊👊
I'm using this picture of chocolate bark to talk about something that comes up a lot with my weight loss clients: the idea of cheat meals. ⠀ __⠀ In my opinion, framing something as a cheat implies that there's betrayal--as in, you're betraying yourself by eating something that provides pure pleasure. The truth is, I call this balanced eating. Most of the time, it's a good idea to nourish your body with foods that are both pleasurable and that make you feel good. This shows your body love & respect. But there are those times you eat purely to nourish your soul, and that's a perfectly healthy thing to do. Striking the right balance of body loving foods and soul nourishing foods might take practice (especially this time of year), but by no means are you cheating yourself by practicing! The right balance is different for everyone and in my opinion, is the place where you can live most healthfully & happily. So the next time you find yourself enjoying some soul food, instead of viewing it as a cheat, think about your balancing act. If you think the balance needs fine tuning, you can make an adjustment. 💛⠀ 👉👉What's your view on cheat meals and balance?
Wacky about wellness Wednesday: Today I have to tell you about a patient of mine. I’ll call her “L!” L and I have been working together for 1 year now- she came to me desperate for answers, depressed, sick, and ready to live like that the rest of her life:( L was seeing 5 different doctors and taking 12 different prescription medications along with 6 supplements and then over the counter ibuprofen and Tylenol!! I asked her one simple question, has anyone ever changed your diet? Her answer was no. Overweight. Overmedicated. Very Depressed. Over Diagnosed. And ready to accept it... I told her I could help but it was going to be hard and she had a lot of work to do.. She was ready to make the change. Today she is off the kidney list. Hasn’t used an inhaler in 9 months. No longer needs a cane to walk, not only that she is exercising 3x a week!! She is off of 5 of her prescriptions and doesn’t need over the counter pain relief anymore. And as an added bonus is 32#’s lighter. What’s your calling? Mine is helping people be the best version of themselves. Whether they are looking for transformation physically, nutritionally, financially- I’m here to help them be “everything I know they can be!” Are you ready to take that leap like L? I offer one on one nutrition consultations- and I’d love to get you being everything I know you can be. Extraordinary! #nutritionconsulting#foodismedicine#foodisfuel#takehealthyback#makeadifference#changinglives#dietmatters#eatforwellness#bethebestyou
Balance. . . It’s never 100% the truth, is it? I mean, somethings gotta give, right? For me that is usually having a clean house. For real- stop by unannounced and you will get a peek. . . I just cannot do it all. And I won’t try either because it is unrealistic. I am getting better at letting things go and giving myself grace- but man it’s hard! . . I have learned to prioritize my health and nutrition- without those, I could never keep anything else going! I need the energy I get from a great workout and clean foods to power through 2 different school schedules worth of activities plus working full time and coaching too. With my superfoods, I survived 3 man colds (yup- all 3 had it but guess who was the worst?) without even a sniffle. . . Our little online calendar is a sea of dots for the coming month and I am taking it one dot-filled day at a time. I am also saying no this year. If an activity feels like a burden or too much on our full plates, then I politely decline. Having a stress free holiday seasons depends on me being able to clear some time to do the things that really matter. . . Moms- be kind to yourself in this season of life. It won’t get less busy unless you make it that way. Intentionally. Slow down. Skip the things that won’t bring joy. Breathe. Eat well. Move your body. Self care cannot be pushed out of the way to keep up with a busy schedule. . . #selfcarefirst#selfcaretips#bmorefitmom#bodykindness#eatwellbewell#eatforwellness#strongmom#balanceisthekey
Grinch Monster Muffins It's been awhile since we made these. I think we are due. "Grinch Monster Muffins." They are packed full of spinach, so much so that your muffins are literally GREEN! Trust me they taste great! I'm a huge believer in having protein included in snack foods. Good quality protein will keep you fuller longer and help to curb any cravings later on. So, whether you are going to the gym or the kids just need a healthy snack, these muffins do the trick. GLUTEN FREE RECIPE Ingredients -1/2 cup unsweetened applesauce (one of the single serving cups) 1 large egg or flax egg (1 Tbsp of flax seeds plus 3 Tbsp of hot water) 2 teaspoons vanilla extract 2 cups fresh organic spinach - uncooked (could also add shredded carrots, shredded zucchini, or shredded yellow squash (all raw) to really pack it full of veggies!) 1 ripe banana 1/3 cup Maple Syrup 2 tablespoons Organic Coconut Oil 1.5 cups Gluten Free Flour Blend (a 1/4 cup less if you are adding in Usana's Protein Booster) 1 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1 tsp Guar Gum or Xanthum Gum Coconut milk or any nut milk to thin the batter (1/2 cup or less) 1/4 cup of Usana's Protein Booster (optional) Preheat oven to 350° F. Put the first seven ingredients (applesauce, egg, vanilla, spinach, banana, maple syrup and coconut oil) in a blender or food processor and blend. Combine the dry ingredients (flour, baking powder, baking soda and salt) in a smaller mixing bowl. Add the wet spinach mixture from blender to the dry ingredients. Slowly mix the dry ingredients into the wet until combined. You can use a spoon or spatula. The mixture might be dense. Add a splash of nut milk to loosen it up if you need to, but the mixture should resemble a thick pancake dough. It won’t pour easily, will need a spoon. Scoop the batter into greased muffins tins. Bake at 350 degrees (12 minutes for mini-muffins or 17 minutes for regular-sized muffins).
🔥 CRISPY SKIN SALMON 🔥 with greens + freshly squeezed lemon + drizzled @grampiansoliveco EVOO 🍋🤤 . Thanks @georgiaviola for the #fresh lemons straight from your tree! 💗 . So simple yet nourishing + delicious! What’s your simple go to meal? 👩🍳 . #healthyfoodshare#salmondinner#greengoodness
Why do you exercise?🚴♂️⠀ ____⠀ When my clients want to lose weight, they often report exercising to burn calories. I'll never shame or judge anyone for wanting to lose weight or for being active, but there are 2 reasons I encourage you to think about exercise differently. 1️⃣ The science doesn't support the role of exercise in weight loss. (Maintenance, yes, but wt. loss, no. There's too much to say on this topic in 1 IG post, but I can post on this separately if you'd like). 2️⃣ This mindset tends to view exercise as punitive rather than empowering, and it might steer you towards activities that aren't enjoyable to you. And if you don't like the activities you choose, how on earth can you sustain that habit? It can really be a disservice to YOU and to EXERCISE to frame it only as a way to burn calories. ⠀ 👉 I participate in exercise as a way to cope with stress, and because I love to travel and explore. Staying active allows me to hike to see beautiful views, snorkel & swim to catch sights under water, roam cities and beaches, and importantly, lift my suitcase into the overhead (no easy feat for someone my height!). 💪Thinking about exercise with a different lens might open up new options for you, and allow you to listen to what's best for your body, which might change depending on the day, your age, or what else is going on in your life. 💛⠀ 👉👉What inspires you to stay active? ⠀ PS. This picture is from a trip to Thailand a couple of summers ago. And yes, I'm wearing a BIG ASS visor! #sunprotection☀️⠀ ⠀ ⠀
Way to go, Esh! We love your enthusiasm! #repost @crossfitmtlebanon with @get_repost ・・・ #transformationtuesday Healthy Steps Nutrition Spotlight Esh Koganti 🍓 • Esh came to the Healthy Steps program to learn not only how to eat for wellness, but also how to ensure his body was getting the nutrients it needed to improve his performance in the CrossFit gym. He claimed to have no clue what to eat and when to eat it. Esh proved to be a pretty quick learner! After 6 weeks of following his block program consistently (with a few little detours here and there), he saw incredible results! Esh dropped almost 10 pounds, lost 5.7% body fat, gained almost 3 pounds of lean muscle mass, and his performance in the gym has improved significantly with less breaks needed through this workout. • Esh proved the importance of CONSISTENCY and PATIENCE. The next 4 weeks, we’ll be focusing on the importance of sleep and recovery! Keep up the great work Esh, we’re so proud of you! • Sign up with any of our Nutrition Coaches @Just_slackin , @sdoerbecker or @trisho221 to get started! • Click link in bio 👆 to sign up! • #cfmtl#crossfitmtlebanon#healthystepsnutrition #letsgetfit#eatforwellness#hsntransformations • @healthystepsnutrition @Hsn_transformations @growyournutritionbusiness
One of my favorite ways to reboot after a big meal is with real food that's filling, satisfying, and delicious but not rich or heavy. Nothing beats a stack of protein pancakes! This brunch packs protein, plenty of fiber from fruit, and healthy fats from the toppings, so it's a meal that will keep you satisfied and energized for hours. You don't need to fast or eat ultra light after a big meal. Just eat real food in portions that are right for you. ⠀ ▶️ Here I used 1 small banana, 1 egg + 2 egg whites & cinnamon. Toppings: berries, 1 tbsp. almond butter, 1 tsp. tahini, and a sprinkling of lower sugar granola. ⠀ ▶️ If you're not terribly hungry, you could lighten this up by:⠀ • Reducing the amount of nut/seed butter toppings⠀ • Reducing the amount of fruit topping⠀ • Skipping the sprinkling of granola⠀ ▶️ If you're really hungry, you could bolster this meal by:⠀ • Adding another egg and/or egg white⠀ • Drizzling a little more nut butter on top⠀ • Adding some chopped nuts or seeds⠀ 👉👉What's your favorite way to bounce back from a big holiday meal?
Health/Fit Tip #8 POLICE YOUR PORTIONS Does your steak take up more than half your plate? Think about cutting your serving of beef in half. That's because it's best to try and fill half your plate with veggies or a mixture of veggies and fresh fruit, says Newgent, so that it's harder to overdo it on the more caloric dishes (like cheesy potatoes or barbecue sauce–slathered ribs—yum!).
I feel like the holidays SHOULD be spent with and loving on your family(if you like them), but I also feel like it’s just as important to take care of others. Sooooo, I’m running a BLACK FRIDAY special. All my bootcamp packages are $20 off NOW through the end of November. What do you get? A complete exercise plan to do from home(hellooooo, no getting out in the cold), 30 superfood meals, a simple plan to follow until you regain control and my “lifestyle nutrition guidelines”(cuz the holidays aren’t the holidays without lots and lots of pumpkin pie, egg nog and cookies). You’ll also get access to my virtual wellness page FOREVER and weekly check-ins with me to see how you’re coming along. Oh and every new exercise program that comes out in 2019….you’ll get that also! Think of how amazing you’ll feel knowing you’re set up for an amazing 2019 long before the new year hits…..won’t you join me for a great 2019? Just message me and I’ll send you the details!!
Health/Fitness tip #6 PICK YOUR PERFECT RUNNING TUNES Running with music is a great way to get in a groove (just make sure it's not blasting too loudly, or you won't hear those cars!). To pick the ultimate iPod playlist, think about what gets you going. "I know several elite athletes that listen to what we'd consider 'relaxing' music, such as symphony music, while they do a hard workout," says Andrew Kastor. So don't feel like you have to download Lady Gaga because her tunes are supposed to pump you up—go with any music that you find uplifting.