Spicy and Sweet Hot Cocoa

Who doesn't love steamy, hot cocoa in the fall?  You can make it healthy and still get that yummy chocolate! Try this version :)

2 1/2 cups light coconut milk
6 tablespoons pure cacao
2 – 3 tablespoons maple syrup
1/2 teaspoon ground cinnamon
1/2 teaspoon chili powder
1/4 teaspoon ground cayenne
pinch sea salt

Pour the milk into a medium-sized sauce pan and set over medium-low heat. Whisk in the chocolate, maple syrup, and spices. Continue whisking occasionally until milk is hot and steamy. Pour into mugs and enjoy!

My Top Health Tips

Whether you have been into fitness and health for a long time or are just starting out, there are a few things I have found worked for me to be successful and stay on track.
If you can develop a consistent routine your chances improve greatly!

1. Start your day with a warm glass of lemon water to improve digestion and wake your body up. It's an easy thing to do with amazing benefits! Read this article for more information:Warm Lemon Water
2. Schedule your workouts, and have a fitness game plan in mind. It always helps to have a goal set with a measurable time to reach it and to put it on your calendar each day. You can track your progress and see how far you've come.

3. Plan out your meals for the week. Even if it's only dinner, you then won't have the struggle of worrying about what to eat. You can shop for your food on the weekend and even prepare things ahead of time for busy days.
4. Love your body! You are unique and made the way you are for a reason. Don't try and be like you think you should be, strive to be the healthiest person you can be for yourself.
5. Have a coach or accountability partner. Having someone to check in with is huge for motivation! You can share your struggles and triumphs and get guidance. Connect with me here for coaching!
I hope this helps get you started or helps get you back in the game. You are worth it and deserve to be healthy and happy!

Breakfast Brings Results

Big Breakfasts for Big Results

Breakfast!!! It's my favorite meal and I wake up looking forward to it each day! I wanted to share this article with you on why it's also so important for good health. Here's to Breakfast!

It seems like forever since Mom told us breakfast is the most important meal of the day, but one study shows it's actually true—she wasn't just nagging us. Breakfast is a key component of weight management: A study presented at the 90th annual meeting of the Endocrine Society showed that participants who consumed large breakfasts high in protein and carbohydrates followed by a low-carb, low calorie diet for the rest of the day lost almost five times as much weight as the participants who followed a low-carb, high-protein diet throughout the day. So what's the big deal about breakfast? And what is a big breakfast anyway? It doesn't seem like the lumberjack special at the local diner would do much to get the pounds off, so what should we be eating? The study supported the idea that when we wake up in the morning, our bodies want food. You've burned through all the fuel from the previous day, and now your body's ready to burn anything—even muscle—to get a jump-start on the day. And if you skip breakfast, muscle is indeed what your body will burn. Later in the day, your brain is still in starvation mode from breakfast (or lack thereof), so your body will store all the calories you eat as adipose tissue, or fat, to save up for the next day when you try to starve it again. This study also found that levels of serotonin, the chemical responsible for controlling cravings, were much higher in the morning, which is why breakfast is the meal so many of us are willing to skip. But if our bodies are left unfed, our serotonin levels drop, and our bodies' craving for sweets begin to rise throughout the day. But before you hit McDonald's for their 800-calorie Big Breakfast, or worse, their 1,150-calorie Deluxe Breakfast, or swing by Denny's for a 740-calorie Grand Slam or 950-calorie All-American Slam with hash browns, keep in mind, these weren't the breakfasts the study participants consumed. The big-breakfast group had a 610-calorie breakfast as part of a 1,240-calorie day. Breakfasts included milk, lean meat, cheese, whole grains, a serving of healthy fat, and one ounce of chocolate or candy to defray the craving for sweets. The other group's participants consumed 1,085 calories per day as part of a high-protein, low-carb diet; only 290 of their daily calories were consumed at breakfast. Both groups were on their respective diets for eight months. The high-protein group lost an average of nine pounds, but the big-breakfast group lost an average of 40 pounds. And, perhaps not surprisingly, the big-breakfast group complained less about cravings and hunger. The big-breakfast group's breakfast consisted of 58 grams of carbs, 47 grams of protein, and 22 grams of fat. Study reviewers attribute some of the success of the big-breakfast group to the fact that the protein and healthy fats eaten kept the participants full and reduced cravings. They also said that nutritional requirements were well met and that there weren't empty calories consumed, because the breakfasts included lots of whole grains, fruits, lean proteins, and healthy unsaturated fats. So bad news for the lumberjack-special devotees—a big plate of greasy hash browns, bacon, and biscuits with gravy isn't going to get the job done, unless the job we're discussing is clogging your arteries. Here are some healthy big breakfasts, similar to the ones consumed by the study's participants. Chicken and the Egg 2 large eggs, scrambled 2 slices whole wheat toast 1 boneless, skinless chicken breast, grilled 1 grapefruit 589 calories, 52 grams carbohydrates, 48 grams protein, 19 grams fat, 5.5 grams saturated fat, 12 grams fiber. Oats 'n' Berries Breakfast 1 packet plain instant oatmeal, prepared, with 1 scoop Beachbody® Whey Protein Powder 1 cup fresh blueberries 3 oz. roasted turkey breast 1 large hard-boiled egg 1 oz. dark chocolate 631 calories, 62 grams carbohydrates, 47 grams protein, 21 grams fat. 8 grams saturated fat, 10 grams fiber. Two Egg Sandwiches 2 whole wheat English muffins, toasted 2 large poached eggs 2 slices low-fat Swiss cheese 2 slices Canadian bacon, grilled 597 calories, 57 grams carbohydrates, 45 grams protein, 13 grams fat, 5 grams saturated fat, 8 grams fiber. Vegetarian Breakfast 1 cup cottage cheese (2% milk fat) 1 cup sliced peaches, canned in juice, not syrup 1 slice whole wheat toast 1/2 avocado 2 vegetarian sausage links, cooked 621 calories, 62.5 grams carbohydrates, 47 grams protein, 26.5 grams fat, 4.5 grams saturated fat, 16.5 grams fiber. Pescetarian Breakfast 1 6-oz. can light tuna, canned in water, drained 2 Tbsp. mayonnaise (preferably olive oil- or canola oil-based) 2 slices whole wheat toast 1 oz. dark chocolate 592 calories, 45 grams carbohydrates, 51 grams protein, 22 grams fat, 7 grams saturated fat, 10 grams fiber. Eating a big breakfast is a great way to keep your hunger at bay for hours. But, if you’re not a fan or big morning meals – or if cooking a big breakfast doesn't fit into your morning schedule – consider a glass of Shakeology. It’s got plenty of protein and is packed with healthy ingredients that will keep you full and satisfied all morning.

Tips For Those Late Night Munchies

How many times do you work hard all day, eat right, and then lose your willpower late at night? Don't sabotage your hard work! Before you open the fridge or pantry door to hunt for your late-night snack, take a minute to think about how much happier you'll feel in the morning if you don't indulge.

Here are 4 ways to help crush your late-night cravings:
1. Herbal tea
It's warm, satisfying, will help you sleep, and has zero calories!

2. Relaxation
Take a couple of minutes to sit, breathe, and quiet your mind. You might be surprised to find your cravings melt away.

3. Stretching
This not only helps your body unwind from the day, but it also puts you in tune with what your body really needs. After stretching, your body feels relaxed and connected, and usually the last thing it wants in this state is food.

4. Healthy Food
If you truly are hungry, try an apple and some thick cut oatmeal with cinnamon. The apple is sweet and crunchy and the oatmeal is warm and relaxing.

If you'd like to learn more about healthy eating you can fill out my form here so that I can get to know you and help you achieve success!!
Fill out my form!

Top Picks For Your Grocery List

Remember, if you don't have junk around the house, you're less likely to eat junk!  If all you have is healthy nutritious foods around the house, you're forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some of my personal preferences, but perhaps they will give you some good ideas that you'll enjoy.

Some of these will be obvious healthy choices, such as fruits and veggies... however, others on this page I think will surprise you!

Alright, so let's start with the fridge. Each week, I try to make sure I'm loaded up with lots of varieties of fresh vegetables. Most of the time, I make sure I have plenty of vegetables like onions, zucchini,  spinach, fresh mushrooms, peppers, broccoli, etc.  

Eggs are a great way to use your veggies in a scramble.

 Always remember that the yolk is the most nutritious and nutrient dense part of the egg, so only eating egg whites is like throwing away the best part... and no, it's NOT bad for you because of the cholesterol... whole eggs actually raise your GOOD cholesterol.  Try to get free range organic eggs for the best quality.

Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies or oatmeal for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it's also full of healthy saturated fats. Yes, you heard me right... I said healthy saturated fats!  ...Healthy saturated fats such as medium chain triglycerides (MCTs), specifically an MCT called lauric acid, which is vitally important for your immune system.

Back to the fridge, some other staples:

• Walnuts, pecans, almonds - delicious and great sources of healthy fats.  Try to get raw nuts if possible as the roasting process can oxidize some of the polyunsaturated fats in some types of nuts making those damaged fats slightly more inflammatory.  Overall, nuts are still healthy even if they are roasted, but raw nuts are optimal. 
• Cottage cheese, ricotta cheese, and yogurt (grass-fed and organic if possible) 
• Chia seeds and/or hemp seeds - I add these highly nutritious seeds to smoothies, or salads for a great nutty taste and loads of omega-3 fatty acids and vitamins and minerals. Don't use pre-ground versions of these seeds as the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals if you use pre-ground seeds.  No grinding is necessary to properly digest these seeds. 
• Whole eggs - one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
• Salsa - I try to get creative and try some of the exotic varieties of salsas.
• Avocados - love them...plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
• Butter - don't believe the naysayers; butter adds great flavor to anything and CAN be part of a healthy diet... just keep the quantity small because it is calorie dense... and NEVER use margarine, unless you want to assure yourself a heart attack.  Most important -- choose organic butter only, since pesticides and other harmful chemicals accumulate in the fat of the milk which is used for butter, so choosing organic helps avoid this problem.  Also, choose grass-fed (pastured) butter if you can find it as it will contain higher levels of healthful omega-3 fats and the fat-burning conjugated linoleic acid (CLA). 
• Nut butters - Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with pecan butter, or even cashew butter with macadamia butter...delicious and unbeatable nutrition!  Using a variety of nut butters gives you a broader range of vitamins and minerals and other micronutrients, and gives you variety instead of boring old peanut butter all the time.
• Leaf lettuce and spinach along with shredded carrots - for salads with dinner.
• Home-made salad dressing - using balsamic vinegar, spices, extra virgin olive oil, and Udo's Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined canola or soybean oil (canola and soybean oil are both very inflammatory in the body).
• Sprouted grain bread for occasional use, quinoa and brown rice.

Some of the staples in the freezer:

• Frozen berries - during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies.
• Frozen fish - I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored. Just make sure to ALWAYS choose wild fish instead of farmed versions, as the omega-3 to omega-6 balance is MUCH healthier in wild fish. 
• Frozen chicken breasts - very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
• Grass-fed steaks, burgers, and ground beef:  Grass-fed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury)..
• Frozen veggies - again, when you can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

Alright, now the staples in my cabinets:

• Various antioxidant-rich teas - green, oolong, white, rooibos (red tea) are some of the healthiest.  One of my newest favorite teas is yerba mate, which is a south american tea that is loaded with antioxidants and other nutrients. I've found some delicious yerba mate mixes such as chocolate yerba mate, mint mate, raspberry mate, etc.
• Oat bran and steel cut oats - higher fiber than those little packs of instant oats, which are typically loaded with sugar. 
• The only healthy oils I have in my cabinets are virgin coconut oil and extra virgin olive oil. Macadamia oil may also be a reasonable choice as long as it's not "refined".  But other than that, all "vegetable oils" (which is usually soy and corn oil) are total junk and very inflammatory. Never use soy or corn oils!
• Cans of coconut milk (loaded with healthy saturated MCT fats) - to be transferred to a container in the fridge after opening.
• Brown rice and other higher fiber rice.
• Tomato sauces - delicious, and as I'm sure you've heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup.  You also want to make sure that the tomato sauce is made with olive oil instead of unhealthy soybean oil or canola oils. Also get tomato sauces in glass jars instead of cans, as canned tomatoes are notoriously high in the dangerous chemical, bisphenol-A (BPA) due to the acidic leaching of BPA from the can lining
• Raw honey - better than processed honey... higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (your efficiency in processing carbohydrates).  I use a small teaspoon every morning in my teas.  Yes, I know that even honey is pure sugar, but at least it has some nutritional benefits!
• Organic REAL maple syrup - none of that high fructose corn syrup Aunt Jemima ...only real maple syrup can be considered real food.
• Organic unsweetened cocoa powder - I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks (delicious!).
• Cans of black or kidney beans - I like to add a couple scoops to my Mexican dishes for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth enhancing antioxidants!  Did you know that black beans and kidney beans have more antioxidants than blueberries...it's true!
• Dark chocolate (as dark as possible - ideally more than 70-75% cocoa content) - This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It's still calorie dense, so I keep it to just 1-2 small squares after a meal... but that is enough to do the trick.

Lastly, another thing that's hard to go wrong with is a good variety of fresh fruits and berries. The staples such as bananas, apples, oranges, pears, peaches are good, but I like to also be a little more adventurous and include things like yellow (aka - mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, black raspberries (the highest fiber berry) and cherries are some of the most nutrient and antioxidant-dense fruits you can eat.

Well, I hope you enjoyed this special look into great foods to keep on hand and how I stock my cabinets and fridge. Your tastes are probably quite different than mine, but hopefully this gave you some good ideas you can use next time you're at the grocery store looking to stock up a healthy and delicious pile of groceries.

Salmon Burgers

Now that the Spring weather is here and we have some nicer days, alot of you may think of burgers. This healthy recipe gives you just that plus a dose of Omega-3s to help with your healthy eating lifestyle!!

Ingredients:
1 pound wild salmon fillet, skinned
2 tablespoons finely chopped red onion or scallion
2 tablespoons chopped fresh cilantro
1/2 teaspoon finely chopped peeled fresh ginger
1/4 teaspoon kosher or sea salt
1/8 teaspoon freshly ground pepper
1 tablespoon extra-virgin olive oil, or canola oil

Directions:
1. Chop salmon using quick, even, straight-up-and-down motions
until you have roughly 1/4-inch pieces.

2. Transfer to large bowl and gently stir in onion/scallion, cilantro,
ginger, salt and pepper, being careful not to over-mix.

3. Divide the mixture into 4 patties, about 1 inch thick. Chill in the
refrigerator for at least 20 minutes (or up to 2 hours) before
cooking.
 
4. Heat oil in a large nonstick skillet over medium heat. Add the
burgers and cook until browned on both sides and just cooked
through, 4 to 6 minutes total.

Enjoy!

What is the 21 Day Fix?

What is the 21 Day Fix?

It is a brand new and amazing 21 day workout and healthy eating program! It is for any fitness level and is comprised of all the components of living healthy that you need! There are cardio, resistance and stretching workouts all only 30 minutes.

There is also a very creative and effective meal planning system. One of the biggest struggles people have is portion control. In this program there are portion controlled measuring containers so you can learn how to put your meals together! Amazing!!

It is all broken down day by day for 21 days. You can keep track of your progress. You will be feeling better and on your way to a great change for better health at the end of only 21 days!

Are you interested in making a change and starting a new fitness program? It takes 21 days to form a habit, and anyone can make a go of it for 21 days!!

Fill out this application so I can get to know you and your goals and let's get you started. It is available now, so don't wait to make a new start.

Fill out my form!

Principles of Clean Eating

Clean Eating 101
This is such a huge passion of mine! It has literally saved my health and given me a new way to think about food and how it works in our bodies.
What does a typical day of eating look like?
7:00 meal #1 or breakfast
10:00 Meal #2 or mid morning snack
1:00 Meal #3 or lunch
4:00 Meal #4 or mid afternoon snack
7:00 meal #5 or dinner
10:00 meal #6 or snack
These times will vary depending on your own life schedule, but it's a glimpse. If you are hungry you may want to eat every 2 1/2 hours as opposed to 3. Our bodies are all different and so are our activity levels.

Principles:
1. Eat more! Six small meals
Sounds crazy huh? Starving yourself will only slow your metabolism! You need to keep the "fire" burning by fueling your body every few hours. This also prevents you from getting too hungry and making bad choices.

2. Eat breakfast within an hour of rising
Breakfast is the most important meal of the day! So often said but so very true. It revs up your metabolism and has been proven to keep you from over eating the rest of the day. It also improves brain function. If you are going to work out in the morning, eat 1/2 your breakfast before and 1/2 after. Such as Shakeology and oatmeal with fruit and nuts.

3. Make your last meal 3 hours before bed, unless you are truly hungry then have meal #6.
It doesn't really matter when you eat but night eating has been a problem for many and often is mindless snacking in front of the tv on junk.

4. Eat lean protein and complex carbohydrates at each meal
Timing of meals is important but what you pair together is key. Nutrient dense foods keep you satisfied, and you keep your blood sugar level even by combining these. Proteins such as fish, chicken, and lean beef and carbs such as fruits, veggies and whole grains and starches will feed your body right.

5. Eat healthy fats each day
Fat does not make you fat, sugar does! Our bodies need these fats for brain function and energy. You will notice better skin and less belly fat also. Nuts, seeds, avocados and oily fish will do the trick. Bad fats are trans, saturated and man-made such as margarine.

6. Drink 2 to 3 liters of water every day
Water should be your drink of choice. Our bodies are actually 75% water! Your brain, organ, joints and digestion depend on water. People often mistske hunger for thirst so reach for a glass before grabbing food!

7. Carry a cooler packed with clean food everywhere
This requires planning ahead, but once it's a habit you will be so glad you did it. You no longer will have to fret about what to grab when you're out. You will know you are armed and ready.

8. Depend on fruits and vegetables for fiber, nutrients and enzymes
Eating clean is not just about losing weight, it's also how you will gain a powerhouse of nutrition in your daily diet. These keep you full and prevents many health ailments.

9. Adhere to portion sizes
Protein should be roughly the size of your palm. Starches should be the size of your hand cupped, and fruits the size of two hands cupped. A fat serving is 1 tablespoon. Vegetables are unlimited.

10. Stick to foods that have not been processed
In other words, whole foods that know where they came from. A banana is a banana, not something made in a factory. Real foods give you a huge bang for your buck.

The bulk of it? 80% of your results come from the food you put in your body while 20% com from exercise!