Easy-peasy Turkey Chili

Such a simple, fast, healthy meal for these cold winter nights.

I am a huge fan of Amy's Organic soups, including their Chili. I reccomend for this recipe to use this chili because it tastes great but these soups also don't have any added junk!

If you choose to use another brand, look for:
Non-GMO: it means no genetic modified organisms were added, yuck!
No preservatives: no extra chemicals were added to keep it fresh
Organic: organic is better, not 100% necessary
Simple Ingredients: any word you can't pronounce - put it back!!

Easy- Peasy Turkey Chili

Servings: 2

1 can Amy's Organic Chili (with vegetables is the one I used)

1/2 pound ground Turkey (just like the chili I stress the importance of using non-GMO, no antibiotics, or preservatives added)

2 Tbsp Olive Oil

That's it! 

I also added (optional)...

1 clove garlic, minced

BIG handful of spinach

In a medium saucepan, brown the turkey in the olive oil (and garlic) on med/high heat until 3/4 cooked. At this point, add the can of chili and lower to a simmer (low/med) heat and cover for another 5-10 min. If you wanted to use spinach, just toss it in until wilted. 

Such a warm, hearty lunch/dinner filled with lots of protein and healthy carbs. 

This is also something you could use on football Sunday to make a chili dip... just a thought!! :)

Mood Boosting Mocha

This is a sugar-free MUCH healthier version than your coffee chain Mocha. It's filled with antioxidants and brain/metabolism boosting benefits!

Mood Boosting Mocha

1/2 cup of unsweetened (vanilla) almond milk 

1/2 Tbsp of raw cacao powder

Dash of cinnamon

1 Tbsp of coconut oil

1 cup of home brewed coffee

Simply combine in a small pan, give a quick mix, and heat up!

This is a perfect morning or pre-workout drink. The coconut oil, raw cacao, and coffee bring the mood lifting antioxidants. The medium-chain fatty acids in the coconut oil combined with the caffeine can also help boost your metabolism. 

Drink this and have the energy you need to take on the day! 

Vegan Pumpkin Crumble

This recipe was inspired by Gluten-Free Pumpkin Crumble Bars (Vegan) - they looked SO good, I had to try it out. I made some small changes and added a few things (what else is new?) :)

Vegan Pumpkin Crumble

Crumble

• 1 1/2 cups rolled oats

• 1/2 cup coconut flour (or almond)

• 1 tsp cinnamon

• 1/2 tsp nutmeg

• 1 tsp baking soda

• 1/2 tsp salt

• 1/4 cup coconut oil

• 1/4 cup honey (or another sweetner such as agave/maple syrup)

• 1 tsp vanilla extract

Pumpkin Filling

• 3/4 cup organic pumpkin (I used canned - you can also use fresh!)

• 2 Tbsp of sweetner (honey, agave, maple syrup)

• small scoop of protein powder (Optional - I added Raw Protein for some extra nutrition!)

Preheat the oven to 350 degrees. Combine the ingredients for the crumble and mix up. In a separate bowl, combine the pumpkin filling ingredients and mix. Grease a baking dish with coconut oil or cover with parchment paper. Pour in half of the crumble mixture and spread evenly. Layer on the pumpkin filling. Top with the remaining crumble mixture. Place in the oven for 20-25 min or until golden brown.

I ate this crumble right out of the oven with some So Delicious Vanilla Almond Milk Ice Cream  - incredible! 

Quinoa Fruit Salad with Ginger, Lime, Honey Dressing

This breakfast-for-dinner recipe was inspired by Trisha Yearwood's Hawaiian Fruit Salad that I saw on FoodNetwork earlier today. It looked way too good, I had to try it. I threw it over some quinoa and made it into a "pretending it's still summer" style meal :)

I just eyeballed my measurements and did it for a one person serving, if you want a larger amount I would follow Trisha's recipe.

Quinoa Fruit Salad with Ginger, Lime, Honey Dressing

• Organic Quinoa (cooked and chilled)
• Assorted fruit cup (I got mine from the store but feel free to cut your own!)
• Juice 1 lime
• 1 Tbsp honey
• Fresh or ground ginger (I chopped up a small knob of fresh ginger - probably about 1/2 tsp - do it according to your taste)

Mix all the ingredients and enjoy! This is a great healthy/quick breakfast, snack, or dinner.

Flour-less Banana & Carrot Protein "Cake" with Goat Cheese Honey Frosting

I saw a recipe on one of my favorite websites MindBodyGreen for a Raw, Vegan Banana Bread and of course decided to try it out with my own twist so the base of the recipe are the same:

• 1 cup raw almonds
• 2 carrots, pureed
• 2 apples, cored and pureed (or I used unsweetened organic applesauce)
• 1/2 cup flax meal
• 2 bananas, mashed well

I added some extra spices, protein, and raisins

• 2 eggs
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 1/2 tsp all spice
• 1/4 tsp Himalayan salt
• 1/4 cup protein powder (I used Raw Protein)
• handful of organic raisins

I blended all of the ingredients in my beloved Vitamix (except raisins - fold those in after) to create the batter. Pour in a baking dish (grease beforehand with coconut oil or cover in parchment paper). Preheat the oven to 350 degrees. Place in the oven for 25-30 minutes or until toasted brown on top!

For the frosting just simply mix goat cheese with some honey and spread on top.

This is a great breakfast or even a healthy dessert when your sweet tooth comes calling :)

Flour-less Gluten Free Oat Pancakes

It was a rainy morning and I was going to make a nice hot bowl of oatmeal but thought I would switch it up a bit and try making some oat pancakes. SO happy I did, these were amazing!

Ingredients

Overflowing 1/2 cup of Gluten free oats (I used Bob's Red Mill Gluten Free Instant Oats)

1 tsp Cinnamon
Dash of nutmeg
Pinch of salt
1 tsp of vanilla extract
2 eggs (I used one whole egg and one egg white)
1 Tbsp of Almond Milk
1 Mashed banana

Combine all ingredients in and a bowl and mix well. Grill on a skillet at med/high (350 degrees) for about 2-3 min each side or until golden brown.

I topped my oat pancakes with some peanut butter and blueberry chia jam (mixed with some honey to make it like syrup) - delicious!

Recap of My Clean Eating Week - 4lbs Down!

I came across this idea of really sticking with clean eating on Sunday when a good friend of mine at work and fellow health nerd (Eryn) told me about this detox she was trying. She explained how good she felt and how it got her to be creative with her meals. I was intrigued, she explained how it worked, and it seemed reasonable, something worth trying.

I was previously having some issues with my digestive system, my body just wasn't working right. I could feel it and knew this was something that might help.

However, I wasn't going to call this a detox - because it was something I wanted to help be a kickstart to a lifestyle change. I eat pretty healthy on a daily basis anyway but also needed to figure out why my digestive system was acting up. It could be things like dairy, gluten, and soy (which are pretty much given up this week) Also, NO alcohol!

I was doing my clean eating week from Mon-Fri, the outline for the week was:

DAY 1:  Fruits
DAY 2:  Veggies & one potato
DAY 3: Fruits & Veggies
DAY 4: Yogurt & Bananas
DAY 5: Protein and tomato

Also, LOTS of water - stay hydrated, always!


RECAP

Day 1

I was out the door at 6AM to teach class and for me that's too early to eat breakfast, my appetite usually hasn't woken up yet so what better way to start a detox then with this amazing concoction with so many health and detoxifying benefits.

Pre-breakfast: Hot water w/ lemon, honey, and organic apple cider vinegar

By the time I was done teaching I was feeling energized but hungry and ready for a nice big bowl of fruit! I went to the local grocery store and got a fresh cut assorted fruit bowl.

Breakfast: Assorted fruit bowl with pineapple, strawberries, melon, and grapes

Workout: Now that my hunger craving was satisfied - it was off to get my workout in for the day. Off to Exhale Spa for a Core Fusion Barre class.

By this time I was definitely hungry again - so off to one of my favorite North End spots, Local Roots for a fresh fruit smoothie.

Snack 1: Mango, banana, pineapple, and coconut oil smoothie

I spent most of the afternoon enjoying the beautiful weather, soaking up some sun, and doing some reading on the North End Greenway. By the time it hit late afternoon, I was ready for lunch! So off to another one of my favorite North End spots, the Thinking Cup for an iced green tea and another fruit bowl.

Lunch: Iced green tea with a fruit bowl (watermelon, honeydew, and pineapple)

A few hours later, I had enough of the sun and it was back to Local Roots to pick up some produce for tomorrows veggie day.

Throughout the day I had been feeling pretty hungry but wasn't craving any "bad" foods just wanted more fruit - I didn't find it hard to stick to just fruit for the day.

When I got back to the apartment - I satisfied by craving with 2 organic juicy plums I had picked up at Local Roots.

Snack 2: 2 organic plums

Tomorrow is all veggie day but it permits one backed potato but instead of a baked potato I'm planning on some homefries (1/2 potato) with peppers, garlic, onions, and mushrooms for breakfast - I know how lazy I am in the morning so I did all the chopping today and placed it in tupperware in the fridge so it will be ready to go.

I only used 1/2 the potato for the homefries and made potato salad with the other half - the diet says a baked potato with butter so I substituted that bit of dairy with greek yogurt. I can't wait to have this tomorrow but for now, into the fridge it goes!

A few hours later, it's dinner time for sure.

Dinner: 1 large chopped apple with blueberry chia jam

Day 2

I was out and about extremely early again to teach my FREE outdoor Pilates class and didn't eat breakfast until I returned home later on in the morning. Gladly, breakfast preparation was already done from the night before!

Breakfast: homefries with peppers, garlic, onions, mushrooms, and spinach sautéed in coconut oil.  Side of half avocado

Workout: Had my dose of lunch time yoga at my second home, North End Yoga with the lovely Joanna.

I had a full day of work in the office at the studio so it was to Bread & Butter to grab a quick salad to go.

Lunch: Spinach salad with radishes, Tuscan white beans, and mushrooms. Side of baby carrots and cucumbers

After spending all day at the studio, it was time for a quick boost before Pilates.

Snack: Smoothie with avocado, cucumber, chia seed, Green Superfood Powder, and coconut water

Workout: Killer and sweaty hour of Pilates

I still had my potato salad that I prepared last night left at home and I couldn't wait to get home to eat it - preparation is VERY key to eating healthy.

Dinner: Potato salad - 1/2 boiled potato, 2 tbsp of greek yogurt, dash of cayenne, 1 tbsp of organic honey mustard, salt & pepper, and chopped green onion.

I was feeling very tired throughout day 2 but I felt less bloated and I felt my body digesting the food I was eating more easily - I was committed to sticking to this so was off to bed early to wake up for early morning Pilates!

Day 3

At 6AM I was out the door and off to North End Yoga for my early morning Pilates butt kicking - I had made a green smoothie the night before so took that with me and had half before and half after class.

Pre/Post Workout: Kale, pineapple, Green Superfood Powder, banana, and almond milk smoothie

Workout: The Antonio early morning Pilates beat-down

About an hour after class before heading to work, I stopped by  the Thinking Cup again for a fruit bowl
and green tea.

Breakfast: Fruit bowl with melon and pineapple. Organic China Green Tea.

After Job 1 at the restaurant before heading to Job 2 at the studio, I was off to Bread & Butter to grab a salad for lunch. They have a great selection of healthy, veggie filled salads.

Lunch: Romaine salad with cucumbers, tomato, chickpeas, red onion, and avocado

Thankfully at the studio we carry Organic Living Superfoods nutritious snacks - I grabbed one of those for the train ride home.

Snack: Raw Organic Chia Squares

This clean eating effort has actually made me get really creative in the kitchen and cook more from home rather than eating out which was one of my previous problems. Cooking healthy is cooking simple - I threw together some leftover veggies for a stir fry for dinner.

Dinner: Pepper, onion, mushroom, and pineapple stir fry spiced with ground ginger, some salt & pepper, sautéed with garlic in coconut oil, and tossed with Nature Isle Caribbean BBQ Sauce (I picked this up in the organic isle at Shaw's)

Day 4

I was excited for today actually, it was yogurt and banana day, both of which I love. I started off the day with a parfait with the two.

Breakfast: One sliced banana layered with greek yogurt sprinkled with some cinnamon, chia seeds, and flax seeds then drizzled with honey.

Delicious! Then off to the studio for my lunchtime yoga and day in the office.

Workout: 1 hour Vinyasa flow

After class I only had 30 min to grab lunch so I walked down to Local Roots again (surprise) for a spinach and banana smoothie. Maaaaybe I grabbed a iced cappuccino with a drop of skim milk on the way too (it was going to be a long day.) I also stopped a grabbed two yogurts and some bananas for the rest of the day.

Lunch: Spinach and banana smoothie. Iced cappuccino with skim milk

Snack: Yogurt and banana

Before teaching Pilates at 6PM at the studio (North End Yoga) - I had one of the bananas to hold me over.

Snack: Banana

After teaching, it was time for me to get MY butt kicked with the infamous Pilates Fusion with Jenn. P but before that ... one more banana, I was definitely going to need it!

Snack: Banana

When I got home I made another quick parfait before showering and heading to bed. Yogurt and bananas are actually great for a post-workout recovery.

Dinner: same as breakfast

Before heading to bed, I prepared my lunch for tomorrow: sun-dried tomato and basil tuna salad.
*Blend/Food process together one can of tuna, 2 tbsp of greek yogurt, 3/4 SD tomatoes, 1-2 tbsp of olive oil (I used the oil from the jar of sun-dried tomatoes I bought), a dash of cayenne, few leaves of basil, one clove of garlic, salt & pepper

Today was actually a much better day hunger wise, with the carbs and protein from the bananas and yogurt I felt much more energized and not always hungry.

Day 5

This was IT - I made it until Friday! It was easy to dedicate just one more day when I jumped on the scale in the morning and weighed in at 113 - down 4lbs from the beginning!

Breakfast: 2 egg white omelet with cherry tomatoes

Off to NEY .... of course. One of my favorite classes of the week - I love Fridays!

Workout: Amazing one hour flow with the inventive Tim K.

Snack:  Raw Organic Chia Squares

Lunch was already prepared in the fridge from the night before, all I did was break off a few leaves from a head of lettuce and place the tuna salad in them to make lettuce wraps.

Lunch: Lettuce wraps with sun-dried tomato and basil tuna salad

After eating lunch, I made dinner to bring with me to work that night. It was going to be caprese stuffed chicken (but without the cheese!).

I butterflyed a chicken breast and placed some basil and sliced tomato inside. I seasoned the chicken with some salt, pepper, and italian seasoning. After baking in the oven for about 25-30 min at 400 degrees (flipping half way through) - the chicken was ready, so easy!

I also made some tomato and basil salad to top it with - Just some chopped tomato and basil seasoned with some salt & pepper and drizzled with olive oil & balsamic vinegar.

After work, this was a delicious dinner to sit down to!

Dinner: "Caprese" chicken (no cheese!) topped with tomato & basil salad

OVERVIEW

Reasons to try this:
1. To kickstart a healthy eating lifestyle (If you try this but go back to eating junk, you WILL gain the weight right back)

2. To clean up your diet! You may already eat pretty healthy like me but just want to get inventive with your meals - this really helped! I enjoyed cooking these healthy, yet different meals I never would've thought of before.

3. As a healthy eating guide. It really helps to have some type of guidelines to help you begin and continue a healthy lifestyle.

4. To strengthen your will power! It's really hard to say no to those sweets, or french fries sometimes but to have dedication to your body is important and this week really helped me stick true to that.


I am extremely happy I decided to try this and am proud of myself for really sticking to it. I realized that it was dairy like cheese, creams, milk, heavy soy products, and grains that were upsetting and bloating my stomach.

From this point on I am going to minimize those things in my diet and every week try and stick to a similar clean eating outline like this one. SUCCESS!

In-Home Cardio Blast Workout

Today I had to get creative and come up with something to push myself and to make me SWEAT! I came up with this 20-30 min cardio blast with 25 reps of simple exercises with 5 different sets.

You'll be glad I shared ;)

Banana, Blueberry Chia Jam, & Peanut Butter Stuffed French Toast

This breakfast was so decadent and a great weekend treat! Best thing is - it's a treat without the guilt. 

Banana, Blueberry Chia Jam, & Peanut Butter Stuffed French Toast

French Toast

2 slices of Ezekiel sprouted grain toast (use your favorite flavor)
1 egg (or for a non dairy version - try using applesauce, it's great!)
1/4 tsp of cinnamon
1 dash of nutmeg
1/2 tsp of pure vanilla extract
1 Tbsp of Almond milk (or milk of your choice)

Blueberry Chia Jam

Follow directions for my Strawberry Chia Jam

Grilled Bananas

1 banana - sliced
Coconut oil or coconut butter

Also, 2 Tbsp of all natural peanut butter (should have one ingredient - peanuts!)

Some added nutrition: crushed nuts, chia seeds & flax seeds

Directions

Preheat skillet to 350 degrees or medium heat. Prepare your blueberry chia jam - set aside.
In a small bowl, combine the egg, milk, cinnamon/nutmeg, & vanilla - beat together. Dip each slice of toast on each side into the egg mixture. Coat the skillet with coconut oil/coconut butter then place on the toast. While your toast grills - place the sliced bananas onto the skillet with the coconut oil/butter - let each side get golden.
 Let toast grill on the first side for 2-3 min or until golden brown - after flipping the first side, spread 1 tbsp of peanut butter onto the two face up cooked side of the slices. On top of the peanut butter, on one slice place the blueberry chia jam, on the other place the grilled banana. Feel free to add any other stuffings like some crushed nuts for a crunch. I added in some walnuts, pecans, chia seeds & flax seeds for some added protein & healthy fats for energy :)
Like a sandwich, stack the two face up sides on top of each other (the face down side of the toast should be cooked by now). With your spatula, press the two slices together & let your stuffed french toast cook for about 1-2 min on each side.

Top with some honey, crushed nuts, and some extra grilled banana/blueberries & enjoy!

Banana Oat & Nut Muffins

I've been super busy lately and needed something quick (but still nutritious of course!) to grab and bring on-the-go. What better then some muffins to go with morning coffee or tea?

These muffins taste just like the ones at your local coffee shop BUT don't have all the sugar, fat, and calories! They are made with whole wheat flour, organic brown sugar, and believe it or not... NO dairy. These were inspired off of Tone It Up's On-the-go Muffins but I added a few of my own twists, nutritimentation style :)

Ingredients

Wet
3 ripe bananas
1 chia egg (1Tbsp of chia seeds & 3 Tbsp of water)
1/3 cup of unsweetened organic applesauce
1 tsp of vanilla extract
1 Tbsp of almond butter

Dry
1 cup of whole wheat flour
1/2 cup rolled oats (or quick cooking oats)
1 Tbsp of flax seed meal (ground flax seeds)
1/2 cup Sucanat (organic brown sugar)
1 tsp of baking soda
1 tsp of baking powder
1 tsp of cinnamon
1/2 tsp of salt
1/2-1 cup of your choice of crushed nuts (I used pecans and walnuts)

Directions

Preheat the oven to 350 degrees.
Place muffin cups into muffin pan (or grease it - coconut oil works great!)
Combine chia seeds with water in a small bowl and set aside. The chia seeds will absorb the water and create an egg like mixture.
In a large bowl combine the dry ingredients and mix well. Add in the wet ingredients (including the chia egg) and mix well once more.
Pour the batter into the muffin tray (fill each one about 3/4 way up)
Place in the oven and bake for 20-25 minutes.
Let cool. Take muffins out of tray and place in the fridge or freeze for future use.

Toast these muffins and top with some coconut, almond or your favorite type of butter and enjoy!



Maybe even try making baked french toast with them like I did! Just simply...

- Preheat the oven to 350 degrees and grease your ramekin (try using coconut oil/butter)
- Cube two of the muffins. Place one layer of muffin followed by a layer of sliced banana and topped with another layer of muffin.
- Beat one egg and add 1 Tbsp of almond milk (or your choice of milk) & a sprinkle of cinnamon.
- Pour the egg mixture into the ramekin over the muffin mix.
- Place in the fridge to absorb for 5-10 min (or even overnight & bake in the morning!)
- Bake for 20-25 minutes - it will rise a bit and become nice and fluffy/toasted.
Top with some honey or maple syrup and enjoy!!

FREE Fitness Classes in Post Office Square, Boston

THIS Summer is your chance to reach those fitness goals you've always wanted to. There will be eight classes a week offered. Find the full schedule here.

I wanted to create a post about this because I think it's such a great thing when a community comes together to put on events that encourage health and wellness. Also, because I will be teaching at this amazing event! Join me every Tuesday morning 7:15am-8:15am for Pilates!

What to bring: comfy workout clothes, a mat (optional - some will be provided), a water bottle, a towel (if needed - because you WILL be sweating!), sunscreen. Shoes are optional for my class- usually Pilates is done barefoot.

What to expect in my class: expect to be moving, sweating, and working towards getting that beach body! We will combine classical Pilates movements with other challenging sequences for a worth while workout. ALL LEVELS are welcome - Nothing is impossible, you can do it! Music will be played and we will have some fun! 

What is Pilates? "Pilates is a body conditioning routine developed by Joseph Pilates that may help build flexibility, muscle strength, and endurance in the legs, abdominals, arms, hips, and back. It puts emphasis on spinal and pelvic alignment, breathing, and developing a strong core or center, and improving coordination and balance. Pilates' system allows for different exercises to be modified in range of difficulty from beginning to advanced. Intensity can be increased over time as the body conditions and adapts to the exercises."

I hope to see everyone this summer - bring your friends, family, and coworkers to help support this event to make the world a healthier and happier place.

Join our other talented instructors for Pilates, Zumba, Bootcamp, and Yoga - meet them here.

Quinoa & Banana "Yogurt" Parfait

I got real creative with my breakfast this morning, I wasn't sure what I was craving but I wanted something new! It's real hott out so I also wanted something summer-y like mmmm...yogurt parfait. I had some quinoa that I had pre made earlier in the week in the fridge but no yogurt. Good thing I always keep bananas in the fridge which can whipped up in the Vitamix (or any blender/food processor) into a yogurt/ice cream textured mixture.

And so we have it...

This breakfast is jammed packed with protein and all the nutrition your body needs to start the day off right.

Banana Yogurt

2 Bananas

1 Tbsp of Almond Milk (or milk of choice)

1 scoop of Almond Butter

1 tsp of Lucuma Powder (optional for extra nutrition/flavoring)

Place all ingredients into a blender/food processor until you get a smooth texture. 

Mix into your quinoa whichever ingredients you would like. I added:

• Cinnamon & Nutmeg
• Raisins 
• Chia Seeds
• Flax Seeds
• Hemp Seeds
• Honey

Then layer the quinoa, yogurt, quinoa, yogurt and top with some nuts or fruit and enjoy!

Cinnamon Raisin Cookie Ener-Chi Balls

These literally taste exactly like cinnamon raisin cookies and have the same chewy texture but don't have all the fat and sugar.

Each ingredient in these balls has some type of health benefit for your body and are the perfect snack or breakfast on-the-go to get your body moving.

Dates: a great natural source of energy.
Whole grain rolled oats: help you stay full longer and manage weight.
Coconut oil/Shredded coconut: contain "good fats" that are essential to the body and help increase energy.
Walnuts: are known to be great for heart & contain Omega 3's that are great for brain power.
Chia seeds: a superfood wonder! Packed with omega 3s, antioxidants, fiber, and are a complete source of protein. They cover everything your body needs.
Ginger: acts as an anti-inflammatory and is great for your digestive system.
Nutmeg & Cinnamon: both warming spices that will comfort your mind and your stomach.
Dried Cranberries: high in antioxidants and good for cleansing the urinary tract.
Raisins: just like dates, they are great for increasing energy and also aid in digestion.
Honey: also a great natural energy booster and an immunity system builder.
Sucanat (organic brown sugar): high in potassium, Vitamin A, Calcium, and Magnesium.
Himalayan Salt: the body needs to be balanced in order to function properly - this salt helps stabilize the pH level in your body to sustain a healthy being.
Almond Milk: has 50% more calcium than dairy milk - great for your bones!
Organic Baking Soda: Research shows that baking soda can cure some health issues in the body by leveling off the pH balance.
Pure Vanilla Extract: can actually reduce stress/anxiety, boost metabolism, and regulate menstruation for ladies. 

Combine in a bowl:
3/4 cup oats
1/4 tsp of Baking soda
1/8 tsp of Himalayan salt
2 Tbsp of Sucanat
1/2 tsp of Cinnamon
1/8 tsp of Nutmeg
A few dashes of ground ginger or about 1/8 tsp of fresh grated ginger
1 Tbsp of Honey
1 Tbsp of Almond Milk
1 tsp of Vanilla extract
1 Tbsp of Coconut oil
- Then add in your hand raisins, walnuts, chia seeds, cranberries, shredded (unsweetened/organic) coconut & mix well
* Feel free to add any other dried fruit/superfoods you'd like!

Place the mixture into a food processor/blender (I use my Vitamix - which I adore!) with a half pack of pitted dates (about 6-10) and process until well combined.
You will have a sticky dough type mixture - spoon it out and roll into ball shapes.
They balls can be left out at room temp or place in the fridge - just make sure they stay cool so they don't melt and get too sticky.

Enjoy for breakfast, post/preworkout, or as an anytime energy boosting snack - I had just ONE for breakfast and it powered me through a bike ride and 2.5 hr yoga session - YAY SUPERFOODS!

Cinnamon Superfood & Nut Granola

This granola is packed with a superfood punch, inspired by a granola recipe from the wonderful cookbook Superfood Kitchen by Julie Morris.

I kept the integrity of the 'superfood' granola with the chia & flax seeds - both adding the antioxidants and nutrients your body needs to fuel up but it wouldn't be Nutritimentation if I didn't make a few changes :)

Cinnamon Superfood & Nut Granola

DRY
3 cups of old fashioned rolled oats
1/2 cup of chopped nuts (I used walnuts but feel free to use any kind!)
3 Tbsp of ground flaxseed
3 Tbsp of chia seeds
1 Tbsp of cinnamon
1/4 tsp of nutmeg
1/4 tsp of salt
1/3 cup of coconut sugar
WET
1 Tbsp of vanilla extract
1/2 cup of organic applesauce
1/2 cup of organic or local farm honey
1/2 Tbsp of melted coconut oil

Preheat oven to 300 degrees. Also, prepare the cookie sheet with parchment paper.

Combine the dry ingredients in a large bowl and toss. In a separate bowl mix the wet ingredients. Next, pour the wet mixture over the dry mixture and toss until the oat mixture is well coated.

Spread the granola evenly on the lined cookie sheet and place in the oven for 30 minutes. After the 30 minutes, take it out and using a spatula or large spoon mix around the granola to separate any large bunches and to toast all sides. Place back in the oven for another 20-30 minutes until oats are golden brown.

Remove from the oven and let the granola cool before placing into a jar or container. Once cooled, feel free to add some extra superfoods like goji berries, mulberries, goldenberries, etc.
Or even some dried fruits like cranberries, blueberries, banana, etc.


Just the aroma of this granola makes it worth baking - the fact that it tastes amazing is just a plus! :) It's perfect to add to a morning fruit & granola parfait or as just a simple, healthy snack.

Rise & Shine Green Smoothie

This green smoothie is so simple and so delicious! It's perfect for anyone who is a 'green smoothie beginner' or for someone who loves them already. 

Using just a scoop of Green Superfood powder this smoothie is packed with antioxidants and all the nutrition you need to fuel your body with energy for the day.

Rise & Shine Green Smoothie

( Yields 1 serving )

1 Banana

1 Scoop of Green Superfood Powder

Unsweetened Vanilla (or Original) Almond Milk

1 large spoonful of Almond Butter

Also add (optional)...

Choice of extra greens - spinach, cucumber, kale, etc.

Added Superfoods - chia seeds, flax seeds, hemp seeds

Whole grain organic oats 

Ener-Chi Bars

These were inspired by the simple ingredient LARABARS that are a great snack with no added junk.

These Ener-Chi bars are a great combination of natural, energizing ingredients for a burst of energy any time of the day. With the perfect blend of protein, antioxidants, and vitamins - this snack will provide the fuel your body needs.


Ener-Chi Bars
(About 3 bars)

1 cup of pitted dates
1/4 cup of almonds
2 Tbsp of extra virgin (unrefined) coconut oil
2 Tbsp of unsweetened organic coconut
1 Tbsp of ground flax seeds
2 Tbsp of chia seeds


Combine all ingredients in a food processor or blender for 1-2 minutes until finely processed. It won't be quite stuck together yet. Pour the mixture onto a plate or pan of choice and press together to form a square. Place in the fridge for 20-30 minutes to harden a bit. Cut into bars and store in the fridge.

Pack away for a mid-day snack at work or a pre/post workout boost! :)

If It Makes You Happy, Do It.

Really, I dare you… do it.

“But I can’t because (insert excuse here).”

It doesn’t matter.

Life is too short.

Time passes too quickly.

You only have one life to live.

Ultimately, the only one who can create happiness within your life is yourself. There comes a time where you have to make a decision to get rid of things that weigh you down, that create unhappiness, and start doing things that make you happy.

“But my dream job doesn’t exist” – create it.

“I wish I could (insert wish here)” – why can’t you?

Material things begin to become irrelevant and unimportant when happiness is involved. Finding fulfillment will make you rich.

With a little kindness, gratitude, patience, and hard work – life will fall into place. The universe is always working with you - stop resisting.

While you’re anticipating an indefinite future, life is proceeding without you. Live your life now.

Start spending time with those who matter to you.

Start participating in activities that bring you joy.

Start believing in yourself and others.

Start doing things that make you happy and stop doing things that don’t. 

Cucumber, Avocado, and Tomato Salad

So simple. So easy. So refreshingly delicious.

My mom brought me some fresh, pesticide free, gorgeous vegetables from a local market. I couldn't wait to make this salad to eat them! The cucumbers were so crisp and tomatoes so juicy.

 I also used some Boston lettuce to make a lettuce bowl for some quinoa burgers Eileen had me last week that I had in the freezer. Together they made a colorful and nutritious dinner :)

Cucumber, Avocado, and Tomato Salad

1 large cucumber 

1 tomato 

1 ripe avocado 

juice 1/2 lime

2 Tbsp of fresh cilantro (chopped)

Salt & Pepper

Prepare the vegetables by chopping them into small chunks. Place in a bowl then add lime juice, salt & pepper, and cilantro. Simply toss & enjoy!

Whole Wheat Banana Bread

I'm so happy I finally had time to try out this recipe Eileen gave me out of the King Arthur Flour cookbook. It's a pretty healthy recipe to begin with but I made a few little healthy twists. It still came out absolutely delightful.

I started my night with a wholesome dinner - a Quinoa with red bean recipe from Shape magazine paired with some homemade kale chips. Both came out so tasty.. I couldn't believe the kale chips really were chips! They crisped up and crunched just like potato chips and tasted great - definitely going to make them again.
Just drizzle with olive oil and salt (and any other toppings/spices of choice) then place in the oven at 375 degrees for 10-15 minutes until edges brown.

For an after dinner treat I toasted some of my banana bread and had some warm almond milk with cinnamon. Perfect way to wind down for the night. 

Whole Wheat Banana Bread

DRY

1 cup of spelt flour

1 cup of whole wheat pastry flour 

(or 2 cups of whole wheat flour)

1/2 cup Sucanat (or any organic brown sugar)

3/4 tsp of baking soda

1/2 tsp of salt

1/2 tsp of ground cinnamon

1/4 tsp of ground nutmeg

1/2 cup chopped pecans

WET

2 large organic/cage free eggs

1/4 cup of extra virgin coconut oil

1/8 cup (half of 1/4 cup) of greek yogurt (I used low fat)

3 med-large mashed ripe bananas

1 tsp of vanilla extract

1/4 cup organic honey

Preheat the oven to 350 degrees. 

Grease (or parchment paper) a loaf (or cake) pan. 

In a large bowl combine all the dry ingredients and mix well. In a separate bowl combine the wet ingredients and beat together until well combined. Add the wet to the dry and mix until batter forms. Pour the batter into the pan and let sit at room temperature for 10 minutes before placing in the oven. Every oven will be different but it will take anywhere from 30-50 mins - keep an eye out! When the cake tester/knife comes out clean - it's done. Take out of the oven and let cool for 10 minutes before taking out of the pan. Move to a rack or plate and let cool completely. 

To reheat/toast - place in the oven at 350 for 5 minutes then place on broil for 1-2 minutes to get a crispy crust. Then enjoy on it's own or spread on some almond butter - yum!

Nutritimentation Essentials Grocery List

Want to begin your nutritimentation but feeling a bit confused or lost as how or what to buy at the grocery store? Well - keep reading.

I'm going to list a few basic items that are in my pantry/fridge that I use daily and I find important to living a healthy lifestyle.

1. Chia Seeds/ Flax Seeds

Why should you should eat chia now? Because just 2 tablespoons of chia seeds has:

1. Five times the amount of calcium in milk (plus boron which helps you absorb it)
2. Three times the amount of antioxidants in blueberries
3. Three times the amount of iron in spinach
4. Three times the amount of fiber in oatmeal
5. Two times the amount of protein of any other bean, seed or grain
6. Two times the amount of potassium in a banana
   

Flax seeds are high in fiber to keep you full longer, contain more lignans, which have antioxidant qualities, than any other plant food, and are also high in Omega 3's. 

You can sprinkle both of these over your oatmeal, put them in smoothies, or even use them in baking. I have Navitas Naturals Chia Seed brand and Bob's Red Mill flax meal (ground flax seeds)- but what's important is that you stick with any organic brand. You can find Chia at your local health food store like Whole Foods. Flax seeds/meal can be found at the local health food store or in the organic food isle at the supermarkets. 

2. Organic Oats 

I have some Bob's Red Mill rolled oats and quick oats stored in my pantry that I use to make some baked oatmeal or quick oatmeal in the morning. Oats can also be used in baking for things like cookies or even making oat flour. 

It's important to use organic oats because processed grains lack the bran and germ (2 of the 3 major parts to a whole grain) which are removed in the factories to create a longer shelf life. Without these two major parts the whole grain is lacking the dietary fiber, iron, and B vitamins. Organic whole grains include all three parts of the kernel and provide the body with nutrients like fiber, carbohydrates, vitamins, minerals, fatty acids, and antioxidants. 

You can find these oats at the health food store or in the organic food isle.

3. Quinoa

Quinoa is amazing! It contains all eight amino acids making it a complete source of protein but is also a good source of dietary fiber and contains B vitamins and iron. It can be used for breakfast, lunch, or dinner - make some at the beginning of the week, throw it in the fridge, and use it to create meals. Try making Quinoa Cakes, Fried Vegetable Quinoa, or use it as a replacement for your oatmeal in the morning. 

I've used a couple different organic brands - again, stick with an organic brand that has one simple ingredient: organic quinoa. You can also find this at any health food store or in the organic isle at the supermarkets.

4. Organic Whole Grain Flours

Processed white flours have zero nutritional value and are not welcomed pleasantly by your body. They are bleached to get their snowy white color - gross! 
I keep a jar or spelt flour and whole wheat flour in my pantry for my baking. Both of these are high in nutritional value containing beneficial vitamins and minerals such as fiber, iron, and vitamin B.

King Arthur is a reputable brand and has great recipes on their website using their flours. But again, other organic brands or even local flours can be just as great - do some research! You can find unprocessed organic whole grain flours at your local health food store. 

5. Sprouted Grain Bread

This one I will be totally biased on the brand. Food for Life Ezekiel Sprouted Grain Bread is amazing! It's the best bread I've ever tasted - so crunchy and delicious. Most "whole grain" or "whole wheat" breads you find in the grocery store include enriched wheat flour in their ingredients which means it has been stripped of its nutrients, some are put back but others replaced with coal tar derivatives. Sprouted grain bread contains no flour but is made straight from grains. It has increased digestibility, vitamins, antioxidants,absorption of minerals, and fiber.

Use it for sandwiches, french toast, or any other bread recipes! It can be found in the freezer section at your health food store or organic food isle.

6. Coconut Oil

This is also another amazing product that can be used in so many ways and has so many health benefits. It's a great natural source of energy containing medium chain "good fats." 

I use coconut oil in my baking (mostly for a butter replacement), as a moisturizer for my face/skin, and in cooking (just like olive/vegetable oil). 

It's recommended to buy a virgin, unrefined version of the oil. I bought two big tubs of Nature's Way Coconut Oil online for extremely cheap.

7. Almond Butter

Yum, yum, yum! Almonds are super nutritious so by eating this delicious spread, your body is getting essential vitamins and minerals like vitamin E, potassium, magnesium, iron, calcium and phosphorus. Almonds are also a good source of fiber and protein. They are high in monounsaturated fat content, a healthy fat compared to unhealthy spreads (like some peanut butters) that are high in saturated fats.

I add this to my oatmeal, smoothies, and toast to get my dose of healthy fats. Try making some Apple Pie Toast & you'll be addicted!

This can be found at your local health food store or in the organic isle but when buying Almond Butter make sure it has one or two ingredients (should just be almonds, some may have some type of oil). I've begun making this at home in my Vitamix by processing 3 cups of almonds with 2 Tbsp of Olive Oil - it's so easy! 


 8. Almond Milk

I've made the switch over to Almond milk because it not only taste delicious but as read above, almonds have many health benefits. It's rich in Vitamin E, has more calcium than milk, and has no saturated fats or cholesterol. 

My favorite is Almond Breeze Vanilla Unsweetened. You can find this at the local health food store or at the supermarkets in the organic food isle. Some pharmacies and local food stores will have Almond milk too - keep any eye!




9. Organic Natural Sweeteners

The refined sugars on the market are stripped of it's natural state, vitamins, and minerals leaving empty calories. They not only cause a sugar high, but a sugar low. Refined sugar is harmful to all parts of your body from your teeth to your liver. Cut out the processed sugar and you will feel the difference.

I use organic honey majority of the time to sweeten my oatmeal or as a replacement for sugar in baking. Other choices like maple syrup, agave, and organic cane sugar are great to have around too. As a replacement for brown sugar I have Sucanat , made from dried organic cane juice. 
Search the organic isles or local health food store for these. You can even get your honey from a local farm. 

10. Organic Fruits & Vegetables! 

Stock your fridge/freezer with tons of greens, fruits, and favorite vegetables. Check out the Dirty Dozen list to see which ones you should definitely be buying organic. 

Good tip: Know that sticker on your fruits/veggies that have a barcode and a SKU number? Well those numbers actually mean something! 
Look for the ones that begin in 9 - this means they were grown organically. 
If they begin with 8 - this means they were genetically modified. If they begin in 3 or 4 - they were conventionally grown (meaning a much higher pesticide residue). 


When at the grocery store take time to read ingredient list and labels. Look for the words organic, non-gmo, and no artificial ingredients. Avoid any products with unnecessary ingredients with words you can't pronounce. 
Keep it simple - usually past 5 or 6 ingredients comes the added preservatives and chemicals. Stay away from packaged snacks as much as possible - go for the raw nuts or veggies. 

Eating healthy is easy - make a few replacements in your kitchen and it all flows from there! Making these changes not only feeds your body properly but you start to feel an improvement in your mood, energy, and general well-being - I swear!

Hope this helps everyone out and feel free to comment/email with any other questions :)


Also, check out my post What makes my recipes healthy?