Vegan Pumpkin Bread

The holiday season would not be complete without dessert. I mean really, dinner is just a hurdle to get to the good stuff, right? But while desserts taste SO GOOD, they can also be SO BAD! Often high in sugar, calories, & fat, your body will not be thanking you later. Denying yourself the pleasure of desserts though is not necessary. When you have a recipe like the one I will be sharing with you, you can enjoy it all you want…. & free of guilt! This holiday season I will be making a moist pumpkin bread that is both gluten-free & vegan and one of my favorite desserts for the fall/winter season!

VEGAN PUMPKIN BREAD. 

Prep Time:  15 minutes

Cook Time:  50 minutes

What you will need:

• 1 1/3 cups brown rice flour
• 1/2 cup potato starch
• 1/4 cup tapioca starch
• 1/4 cup buckwheat flour
• 2 tsp xanthan
• 2 tsp gluten free baking powder
• 1 tsp baking soda
• 1 1/2 tsp pumpkin pie spice
• 1/2 tsp ground cinnamon
• 2/3 cup coconut palm sugar
• 1 15-ounce can pumpkin puree
• 1/2 cup coconut oil
• 1/2 cup pure maple syrup
• 1/4 cup water
• 1 tsp pure vanilla extract

Directions:

1. Preheat oven to 325 degrees F
2. Lightly grease and flour 1 bread tin
3. In a medium sized bowl, combine the flours, starches, xanthan, baking powder, baking soda, spices and salt. Set aside.
4. In your stand mixer bowl, combine the sugar, pumpkin, oil, maple syrup, water and vanilla and mix on a low speed until combined
5. Slowly add the flour mixture until all is just combined. It actually becomes smooth quite quickly.
6. Pour batter into your bread loaf tin 2/3 of the way. ** You will have about 2/3 of batter left over. I make 6 mini muffins with them!
7. Bake the bread for 45-55 minutes, or until firm to the touch. Bake the left over muffins for about 20-25 minutes.
8. Let the loaf and mini muffins cool for 10 minutes before popping them out

Notes:

• This bread freezes well!
• All of these ingredients might not be at your local grocery store but you can definitely find them at Whole Foods! 
• This pumpkin bread is so perfect because it can be enjoyed at any time of the day and will be a hit at any dinner party you have!

I hope you enjoy this pumpkin bread as much as I do! Share with friends and family even though you will want to eat the whole loaf yourself! (I'm most certainly guilty of this one…) 

Thanksgiving Vegan Cranberry Sauce & Mashed Sweet Potatoes

And the Thanksgiving recipes just keep on rolling! Is anyone catching onto this weeks theme yet? Yesterday I shared with you a Vegan stuffed Spaghetti Squash recipe and today I bring to you two recipes I have found that will make excellent side dishes to your healthy Thanksgiving meal! 

Cranberry Sauce and Mashed Potatoes: two very popular holiday side dishes but are usually filled with refined sugars and simple carbohydrates that make your blood sugar spike and digestion pay for it later. Instead of not enjoying these dishes at all (because that would be very, very sinful), I have found a cranberry sauce that uses honey instead of sugar, and a mashed potato that uses sweet potatoes instead of white potatoes!

Why is this Vegan Cranberry Sauce healthier? 

• Cranberries on its own are not sweet. This recipe calls for a natural sweetener (honey) instead of refined sugars that most traditional recipes include. (Ex.100 grams of fresh cranberries are 46 calories whereas 100 grams of cranberry sauce can have 151 calories)
• This recipe also includes nuts, which help to slow the absorption of sugar into the blood (will help keep blood sugar levels from spiking and keep you fuller longer)

 Why is this Mashed Potato healthier?

• White potatoes/white flour are a no no in my book. White foods (potatoes, flour, rice, pasta, bread, table sugar, high-fructose corn syrup) are made by stripping away the nutrients and fiber in the processing stage. Not only are you left with a refined product , but these "bad carbs" lead to overeating and blood sugar spikes. (will address this in more detail in a later post!)
•  Benefits of sweet potatoes include: aids in weight loss, high levels of B6, Vitamin C, Vitamin E and potassium, contains iron, magnesium and Vitamin D, helps stabilize blood glucose levels and appetite, twice the amount of fiber than white potatoes.

Vegan Cranberry Sauce

Recipe and photograph through world lifestyle health.

Prep Time: 5 minutes

Cook Time: 10 minutes

What you will need:

• 4 cups fresh or frozen cranberries
• 1 cup water
• 1/4 cup pecans
• 1/4 cup raisins
• 1/4 cup shredded coconut
• 1/2 cup honey (or agave syrup)
• 1 tbsp cinnamon

Directions:

1. Boil water in saucepan
2. wash cranberries and add them to the water
3. reduce heat and simmer for 10 minutes (or until berries burst!)
4. add honey and stir 
5. Mix in the pecans, raisins and coconut shreds
6. remove from heat
7. cool at room temperature and chill in refrigerator. Sauce will thicken.

Mashed Sweet Potatoes

Prep Time: 2 minutes

Cook Time: 45 minutes

Serves: 4

What you will need:

• medium/large sweet potatoes
• brown sugar to taste (depending on how sweet you like it)
• cinnamon and shredded coconut (both optional)

Directions:

1. Preheat oven to 425 degrees F
2. Wash the skins of potatoes but do not peel
3. Bake potatoes for 45-60 minutes
4. After removing the potatoes and letting them cool, cut potatoes open and scoop out insides into a standard mixer bowl
5. Add the brown sugar in and mix thouroughly
6. Top with cinnamon and/or shredded coconut

mhmm mhmm good! Enjoy these healthier alternative recipes and share below any other healthy mashed sweet potato or cranberry sauce recipes you've used in the past!

Vegan Stuffed Spaghetti Squash

If you've been searching for a healthy dish to make for Thanksgiving, you've come to the right place! This Vegan Stuffed Squash is a delicious, gluten-free and vegan friendly dish that would even have the pilgrims going back for seconds! What I love about this recipe is that it "fits right in" with the Thanksgiving holiday. It truly is, "a master in disguise" (okay i'll calm down with the quotation marks now). Healthy does not have to be boring or make you feel like your missing out. The spaghetti squash is stuffed with black beans, corn, tomatoes and peppers- all consistent with the holiday season! It is a filling and nutritious meal that when paired with a side dish will have everyone in the family wanting what you're having!

If you have never eaten spaghetti squash, boy are you in for a treat. I am a little embarrassed to say it but I didn't have my first one until a couple of months ago…what was I doing all my life?! Spaghetti squash is just like regular spaghetti except with only 40 calories and 8 grams of carbs a cup! Talk about a steal. After you bake it and let it cool, you take a fork and scrape out the spaghetti strands from the shell of the squash. You can top it with any sauces that you would use with regular spaghetti and you won't even notice the difference! For this recipe however, the squash "boat" is topped with a festive black bean mix and you strand out the spaghetti as you go!

TIPS: 

• make sure you let the spaghetti squash cool for 15-20 minutes before adding on the toppings or else the spaghetti strands will mush together.
• feel free to omit any ingredients that you don't like! (ex. cilantro)
• Instead of making the avocado cream you can easily just slice avocados on top
• If you want an extra kick, top with a hot sauce

Prep Time: 15 minutes

Cook Time: 45 minutes

Serves: 1-2 

What you will need:

• 1 large spaghetti squash

• 2 tbsp Extra Virgin Olive Oil
• 2 ears of corn (cooked)
• 1 can (15.5 oz) black beans(I prefer Eden brand)
• 1 cup cherry tomatoes (quartered)
• 1/2 red onion (chopped)
• 1/4 cup cilantro 
• 3 sweet mini peppers (chopped)
• 1 jalapeño (chopped)
• 1 lime juice
• 1/2 tsp black pepper
• 1/2 tsp cumin
• 1/4 tsp salt

• 2 avocados
• 2 limes
• 2 tbsp fresh cilantro

Directions:

1. Preheat oven to 400 degrees F
2. Slice the spaghetti squash in half lengthwise, scoop out the seeds( discard) and brush each side with 1 tbsp olive oil
3. Place open sides of spaghetti squash down on a baking sheet and bake in the oven for 45 minutes
4. While the squash is roasting, prepare the black bean mixture and avocado cream, place in fridge until squash is finished baking
• Black bean mix: 
• remove the kernels from the ears of the corn into a large mixing bowl
• drain and rinse the black beans, then add to the mixing bowl
• add the tomatoes, red onion, cilantro, mini peppers and jalapeño 
• squeeze the lime juice over the ingredients, then sprinkle the cumin, salt and pepper on top
• mix all together
• Avocado Cream
• Place avocados, lime juice and cilantro in a blender
• blend until creamy
5. Remove squash from the oven and let it cool for 15-20 minutes
6. Us a fork to fluff the squash inside its shell and then fill it with black mean mixture and top with advocate cream!
7. Devour!

Main dish: check!

Side dish and dessert: coming to a computer near you tomorrow and wednesday!

Make this a healthy & happy Thanksgiving. And who knows…maybe it will become a new holiday tradition! Let me know how it goes ! :)

5 Tips For a Healthier Holiday

The Thanksgiving holiday is approaching and while it should be a time for relaxation and giving thanks, many people tend to stress over food, weight gain, and the post-meal guilt that tends to follow. Instead of having that Thanksgiving hangover guilt or stressing about the platter of unhealthy food that will be in front of you, here are some tips to help you stay on a healthy track but not deprive yourself of enjoying the holiday!

1. Eat Breakfast & Lunch
• Skipping meals to "save up on calories" is the biggest mistake you can make! While it might make sense to do this, eating a nutritious meal in the morning and afternoon will give you more control over your appetite later on in the day. You don't want to be starving for your Thanksgiving gathering because then you are more likely to devour everything in sight! Eat meals that include protein and fiber so your tummies will be satisfied going into the day! (tip: apples are great for fiber!)
2. Put a healthy spin on your Thanksgiving classics
• Who says it takes unhealthy foods to make thanksgiving taste good!? You can still make your favorite recipes except with healthier ingredients! Here are are few healthy substitutes:
• swap almond milk for whole milk
• swap 100% whole wheat, gluten free, and sprouted flours for white flour
• swap unsweetened applesauce or coconut oil for butter and sugar
• swap sweet potatoes for regular potatoes
• swap Quinoa and other sprouted grains for white rice and stuffing
3. Stay hydrated
• Drink a lot of water during the day! I'm talking camel status. Sometimes your body will mistake thirst for hunger. Staying hydrated will keep you from thinking that your hungry when really you are just thirsty! 
4. Stop eating when you're full
• Remember that it takes your mind 20 minutes to register that you're full. Enjoy reasonable portions of each food ( size of your fist), and before going back for seconds take a break and relax...the food isn't going anywhere! In those 20 minutes, rather than hovering over the appetizer or dessert table, make an effort to enjoy the company of your friends and family! After all, it's what Thanksgiving should be all about! Play games, talk about what your grateful for, and stop thinking about food…. be in the moment!!! 
5. *Don't let yourself feel bad about indulging 
• The truth is, we all are probably going to indulge a little more than we usually do. But there are two options: One, you can feel guilty and be mad at yourself or two, you can realize that one day of eating a little off track is not going to kill you! Eat healthy meals throughout the day, make healthy substitutions, stay hydrated and after controlling those things, if you have a couple of unhealthy deserts its okay! Take a deep breath, put things in perspective, and Friday morning get right back on that healthy track!

The next 3 posts will be healthy recipes that you can include in your Thanksgiving menu! I will share with you the main dish, side dish and scrumptious dessert that I will be making for my Thanksgiving meal!

Do you stress about food and gaining weight around the holiday's? How will you make this Thanksgiving a heather and happier one? 

Sweet and Savory Sweet Potato & Kale Salad

I know that I said Friday's would be recipe day but I just cannot wait until tomorrow to share with you this delicious Sweet and Savory Sweet Potato Kale Salad! (talk about a mouth full!) What I love about this salad is that it is so easy to make, yet it is the least bit boring! The tastes are sensational and will send your taste buds into a frenzy!

THE SWEET AND SAVORY SWEET POTATO & KALE SALAD.

The (sweet) sweet potato, lemony kale, earthy walnuts, and slightly salty element make this dish a perfect transition from the cool fall months into the winter season. The salad offers a balance of carbohydrates, proteins and healthy fats, and can be eaten for lunch or dinner!  Salads do not have to be boring so give this one a try! And feel free to improvise as you go. (ex. sub in pumpkin seeds for walnuts).

What you will need:

• 2 heavy handfuls of organic Kale
• 1 tbsp. olive oil
• 1 freshly squeezed lemon
• 1 tsp. of Celtic sea salt
• 1 medium sized sweet potato
• 1/4 cup walnuts

Directions:

1. Roast sweet potato at 400 degrees F for 40 minutes or until tender
2. In a large bowl, combine the kale and olive oil
3. Using a massaging action with your hands, start to massage the kale and olive oil for 2-5 minutes or until the leaves are softened and the leaves turn a more vibrant green. (Massaging is basically a process of breaking down the kale to make it more easy to digest since it has a particularly rough texture)
4. Toss in lemon juice and sea salt
5. Transfer kale onto a serving plate and top with walnuts and sweet potato slices or cubes( or whatever shapes make you happy!)
6. Bon appétit!

Tips:

• I like to bake my sweet potato ahead of time so that when it is dinner time I am already to go!
• For a higher carbohydrate option, add in another sweet potato
• For a higher protein option (even though kale and walnuts provide adequate protein), add in another protein of your choice
• See my previous post for more about the nutritional benefits of kale and why it is AMAZING!
• For Diabetics, sweet potatoes are a great alternative to white potatoes. White potatoes have a high glycemic index, which means that their carbohydrates are quickly turned into sugar, which elevates your blood sugar levels after your meal. The glycemic index of sweet potatoes is a lot lower, which is better for diabetes control, according to a 2002 article in "American Journal of Clinical Nutrition".

What is your favorite dish for fall and early winter? Share below I'd love to hear!

Does Organic Always Mean Better?

I recently received an e-mail that asked whether or not buying organic produce was "better" than buying conventional fruits and vegetables. Going organic has become very popular and has many people asking whether or not they too should jump on the organic train. In order to limit exposure to pesticides and chemicals, buying organic fruits and vegetables is the way to go. But does organic always mean better? Let's take a look:


Is there really a difference between organic and conventional?If you take an organic strawberry and conventional strawberry side by side, you probably won't detect any differences. On the surface, a conventional strawberry looks harmless, but what you can't see is the chemical toxins that are in it! Chemical toxins that you are putting in your body...yuck!!! Take a look at this picture that really put things in perspective:

In the case of strawberries, I say organic is most definitely BETTER! I can barely pronounce most of the words on the conventional strawberry ingredient list and certainly do not want them in my body! Seriously though…say Pyraclostrobin 5 times fast… I can't even say it once! Who even made up this word?? It sounds like a poisonous dinosaur!

Strawberries are just one example of a fruit that is contaminated with carcinogens, hormone disrupters, neurotoxins, and developmental toxins. But fortunately, not all vegetables and fruits have this many toxins.  The  Environmental Working Group (EWG) compiled a list to help guide consumers on in which cases going organic is truly "better". 

The EWG, a nonprofit organization based in Washington, D.C recommends going organic with certain foods that are most susceptible to pesticide residue. They also provide the Clean 15, a list of fruits and vegetables least likely to contain pesticides:


The Dirty Dozen

1. Apples
2. Celery
3. Cherry Tomatoes
4. Cucumbers
5. Grapes
6. Hot peppers
7. Nectarines (imported)
8. Peaches
9. Potatoes
10. Spinach
11. Strawberries
12. Sweet bell peppers

The Clean Fifteen

1. Asparagus
2. Avocados
3. Cabbage
4. Cantaloupe
5. Sweet corn
6. Eggplant
7. Grapefruit
8. Kiwi
9. Magoes
10. Mushrooms
11. Onions
12. Pineapples
13. Sweat peas
14. Sweet potatoes

Refer back to these lists before your next grocery shopping trip in order to limit chemical exposure! Choose organic foods from the first list when possible, but know that there is no need to obsess over eating everything organic if you are on a tight budget.  They say that you are what you eat, so if you don't want to be a "Pyraclostrobin" then go organic!!! 

Make Today a Positive Day

It is easy to go through life complaining about what is wrong, complaining about how you wish something was different, complaining about how you are stressed, or tired, or unhappy. And not only does it come easy to most of us, but we thrive off of it. Whenever the opportunity to complain presents itself, we will most likely take it. Someone cuts us off in traffic: complain. We didn't get enough sleep the night before: complain. The guy at Starbucks made our drink wrong: complain. We didn't get our work out in: complain. But what does complaining really do? It is not going to fix anything. It won't change the situation. It will not make things better. All complaining does is build up negative energy and trains the mind that it is okay to think this way! Complaining has become our mind's default system and it is only you who can change that.

Many people will tell you not to complain because "20% of people don't care about your problems and the other 80% are glad you have them". And while this may be true, there is a more important reason that we need to stop complaining! Most of our complaints are about little things that are not really problems at all. When you complain about how your day is "ruined" because you didn't have time to eat breakfast, subconsciously anxiety, stress, anger, ect. will subside and a negative cloud will hang over your head the rest of the day. Most importantly though, when you complain about the little things, when big problems arise you will be more likely to face these challenges with a negative mindset because it is what you've been used to doing your whole life!

Today is Monday. A fresh start. A clean slate. A perfect day to choose to be positive and not let any external factors affect who you are and who you wish to be. Be positive in your thoughts, your actions and your words.  The moment a negative thought comes into your head, acknowledge it and than fight it back. Tell yourself no. No I will not be a prisoner to these thoughts. I dictate my own thoughts. I am in charge. And when I am in charge, I have the ability to view a negative situation in a positive way. When you give off positive energy, positive energy is what you will receive. So today, if things are just not going as planned, think of a way to send out positivity instead of complaining and creating more negative energy: smile at a stranger, give a compliment to the cashier, buy a random person in line coffee, tell a friend why they are important to you. Know that the "problems" you are experiencing in the big scheme of things are not a big deal! And if they are really problems, ask yourself how you can take control of them and steer them in the direction you want your life to go. When you can do this, nothing can effect you. Nothing can bring you down. Nothing is impossible.

"Beautiful things happen when you distance yourself from the negative"

Look forward, never back.

Photograph by Kristopher Glavan. Privlaka, Croatia.

Have a happy and positive Monday! This is your life… make it beautiful.

What random act of kindness will you do today to inspire someone, create happiness, and create positive energy?

5 Superfoods You Should Have in Your Kitchen

The first time I heard the term "superfood" the image that popped into my mind was a banana wearing a cape (please tell me I'm not alone on this). Some people think I am a very literal person, and I guess you could say this proves their point...(alright dad, you win.) Although the idea of grocery stores selling foods with capes on them sounds riveting, I sadly don't think that is going to happen any time soon! But, if its any consolation, super foods actually do exist! They are in fact a class of the most potent, super-concentrated, and nutrient-rich foods on the planet! 

Viewed as both a food and a medicine, superfoods are the optimum choice for improving overall health, boosting the immune system, elevating serotonin production, enhancing sexuality, and cleansing and alkalizing the body. By definition, they are calorie sparse and nutrient dense, which also make them optimum for aiding in weight loss. Because super foods are natural, they make life a lot easier in trying to achieve your ideal weight, diet and food habits without having to take pills or vitamin and mineral supplements. Super foods are superior sources of anti-oxidants and essential nutrients (nutrients we cannot make ourselves), which is why they are truly "superheroes" in my book!

There are many super foods out there that can easily be incorporated into your diet but for today I want to share with you just a few of my personal favorites!

My Top 5 Favorite Superfoods

• Spirulina
• What is it? Spirulina is a dark blue-green type of algae that is grown in water. For hundreds of years it was used by the Aztecs as a primary food source because of it's high nutritional content. The list of health benefits that spirulina provides is endless: antioxidant, anti inflammatory properties, boosts immune function, protects the liver, reduces allergic reactions, muscle endurance and oxidative stress, reduces oral cancer. Spirluina is also known for its extremely high protein content. Per 100g, Spirulina has 57g of protein whereas chicken or eggs have less than only 17g!! (for all you vegetarian and vegans out there this is a great statistic to throw out at anyone who tries to argue you can't get adequate protein without eating meat!!)

• How I like to use it: On an empty stomach in the morning I like to mix a tsp of Spirulina powder in a glass of water. I really feel this is the best way to optimize absorption! I will also add it to my green smoothies or mix it in with coconut water after a yoga session or workout.

• Fun fact: Have a glass of water or toothbrush near by to rinse your mouth out before you go out in public! (unless you are trying to make a statement with your avatar/hulk color mouth!)

• Chia Seeds
• What is it? Chia seeds contain calcium, manganese, and phosphorus, and are a great source of healthy omega-3 fats and fiber. Chia is especially beneficial for diabetics because of its ability to slow down digestion, which can prevent blood sugar spikes. What is amazing about chia seeds are that the fiber in these seeds allows them to absorb the liquid it is submerged in. It then creates a gel like/pudding consistency so when it travels through your body it helps clean out your digestive system and get rid of toxins, waste, cholesterol, ect that don't belong.

• How I like to use it: soak them in almond milk over night to make a chia pudding, add to smoothies, top oatmeal, yogurt, fresh sliced fruit.

• Fun fact: Whole Foods sells a "Chia- Pod Pudding" that I am currently obsessed with! (banana flavor is my favorite!) 

• Coconut Oil
• What is it? Coconut oil's saturated fat is of the medium-chain fatty acid variety, which are digested more easily and utilized differently by the body than other saturated fats (such as butter, meat and eggs). Whereas other saturated fats are stored in the body's cells, the medium chain fatty acids in coconut oil are sent directly to the liver where they are immediately converted into energy. Coconut oil will actually speed up metabolism so your body will burn more calories in a day which will contribute to weight loss. Coconut oil helps to stabilize blood sugar, is great for hydration, and reverses the tissue-damagind process 

• How I like to use it: I love to use coconut oil when baking, but my favorite way to use it is as a skin moisturizer! Every night before bed I rub the oil on my face and I wake up with my face feeling even smoother than a babies bottom!

• Fun fact: I'm not even slightly embarrassed that I just compared my face to a baby's butt.

• Goji Berries
• What is it? Goji berries have a long history of use in traditional Chinese medicine. They are the most nutritionally rich berry-fruit on the planet: complete protein source, contain 21 trace minerals, all 8 essential amino acids, improve eyesight and blood quality,provide liver protection, boosts immune function. Research has even shown eating goji berries can help in treatment with cancer patients.
• How I like to use it: I like to include it in my mid morning or afternoon snacks or as a topping on salads. Sometimes I will put peanut butter on brown rice cakes and top them with goji berries or add them to a home made trail mix!
• Fun fact: Goji berries have a mild tangy taste that is slightly sweet and sour. They remind me a lot of raisins, with the same texture and shape except prettier in color!

• Cacao
• What is it? Chocolate consists of just one ingredient- cacao. Commercial chocolates often have added sugars, dairy and chemicals but the true nutrients lie in chocolate in its raw form! Cacao beans contain possibly the world's most concentrated source of antioxidants, are extremely high in magnesium and for those concerned with not getting enough iron, cacao contains 314 percent of the U.S recommended daily intake per 1 ounce serving.
• How I like to use it: With anything and everything! Chocolate makes everything better! (raw cacao power and cacao nibs are always in my cabinets!) 
• Fun fact: Cacao is rich in the tryptamine serotonin. Serotonin is a neurotransmitter that helps build up our stress defense shields. When serotonin levels are high, you will be happy and feel great about life! So using deductive reasoning, I say bring on the chocolate!!!

Superfoods have no hidden agenda, no side effects, no chemical additives. They are truly super in their original form, and it amazes me how I went the majority of my life not knowing about them! Imagine if every Fast food place was replaced by Super food restaurants? And Doctor's would prescribe people to eat at them for healing their illness? Talk about my kind of world! Whose with me?! (p.s if anyone actually wants to open a chain of restaurants like this please feel free to take this idea and run with it!!!! I just want the world to be healthier!)

 In the words of Hippocrates, "let food be thy medicine and medicine be thy food".  That Hippo really knew what he was talking about! What a wise man!

I shared my favorite super foods with you now its your turn! What are your favorite super foods?

The 411 on Green Smoothies

The minute I tasted my first green smoothie I was hooked. It was love at first taste and I knew I had found my soulmate. (I am slightly kidding…but mostly serious!) I drink green smoothies almost every morning because I love starting my day with a breakfast that boosts my energy and is packed with nutrients! It is so much better than having a starchy breakfast that sets you up for a sluggish kind of day or even worse, no breakfast at all. And it is just a bonus that they happen to taste delicious! If you are thinking that there is no way drinking vegetables could possibly taste good, I don't blame you! At first glance the idea seems crazy.  But sometimes the craziest ideas are often the best! With the right combinations, I promise you that making green smoothies won't seem so strange and you will love the way they taste and make you feel!

because everything tastes better in a mason jar!

The 411 on Green Smoothies

So Lauren, what is this green smoothie you speak of? In a nut shell, it is a smoothie that combines a liquid base, fruits of choice and green vegetables.

Okay, if I'm going to try this out, can you tell me why I should drink them? Well of course I can!!! Here are why green smoothies are an amazing addition to your diet no matter who you are or what your goals may be:

1. Easy to digest: because the cell walls of fruits and vegetables have been broken down in the blending process, your body doesn't have to work as hard to digest it!
2. Packed with minerals, vitamins, antioxidants, fiber, polyphenols, and of course...water!
3. If you aren't someone who usually eats a lot of vegetables, this is a great way to "sneak them in"!
4. Your body can eat a lot more vegetables and fruits in liquid form than if you were to just eat them raw, such as in a salad.
5. Perfect with your usual morning breakfast OR can be substituted for breakfast by increasing the serving size to 32 oz. Also a great afternoon pick me up!
6. Versatile: so many combinations you can make and play around with.
7. Filling: since fiber is retained, a smoothie will keep you full for hours.
8. Energizing: a great way to kick the coffee addiction.

Oh wow Lauren this sounds like the answer to all my prayers! But where do I even start? Oh trust me it is! Let me share with you some tips:

• Choose a blender: My blender of choice is the Vitamix and made such a big difference in my green smoothie experiences. It is great for all leafy vegetables and never leaves me feeling like I'm "drinking a salad" (which can easily be a turn-off). The only downside of the Vitamix is that it is costly. So if you want to go with a less expensive brand, I recommend the nutribullet, magic bullet or ninja. With these blenders, especially the ninja, I found that it does not blend kale or celery great but does work well with blending spinach!
• For beginners I suggest having a fruit to vegetable ratio of 3:1 and then move towards more vegetables and less fruits as your taste buds adjust! (and they will adjust! I used to need 2 bananas and other fruits to mask the vegetable taste but now I love the taste of a higher vegetable to fruit content that is less sweet.)
• Use organic produce when possible to minimize ingesting pesticides.
• Storage: if you know you generally have a busy week, make the smoothies ahead of time and freeze them in an airtight container for up to a few days. When ready to drink, let it thaw out in the fridge overnight and then re-blend in the morning. This will save a lot of time!
• Liquid suggestions: filtered water, coconut water, unsweetened almond milk, hemp milk.
• Fruit suggestions: the options are endless! I usually include bananas in mine because it gives the smoothie a thick, creamy texture.
• Vegetable suggestions: spinach is my favorite and a good starting vegetable! But I also love kale, romaine, celery, swiss chard, cucumber, wheatgrass, parsley, mint, basil, ect.
• Supercharge it: after you make your green smoothie base, add in superfoods! (I will be doing a post this weekend on what super foods are, how to use them, and their benefits…they are my FAVORITE!)
• Healthy fats: if using a green smoothie as a main meal, add in avocado, hemp hearts, chia seeds, ground flax seed, or nut butters.
• Always: blend your greens in first with the liquid to avoid leafy chunks and then add the remaining fruits.
• Ice: this might be common sense, but add ice to make your smoothie cold! You can also use frozen fruits and use less ice.

Alright I'm convinced! Can you recommend any starter recipes for me? Lucky you I actually have one handy!

I've seen this recipe many places and some people refer to it as the "Beginners Luck Green Smoothie":

Serves 2

Ingredients:

2 cups spinach (packed tightly)

2 cups water

1 cup mango

1 cup pineapple

2 bananas (if you don't like bananas, substitute another fruit)

Optional Add-ins for omega-3's: chia seeds, ground flaxseed, hemp hearts

Blend up the spinach and liquid first, add in the fruits, a few ice cubs to chill and enjoy! ( if the smoothie is too sweet, consider using 1 banana next time and adding in more spinach!)

I know that this post might be a lot to "digest", so if you have any questions, please as always, feel free to e-mail me or comment on this post!

P.S. I will definitely be posting lots of yummy green smoothie recipes in the future…whose excited?!?! 

*Here is a great link to find 5 more delicious beginner recipes

Why Emotional Eating IS Okay

Ladies and gentleman welcome to the ring! Today in the green corner we have PHYSICAL hunger and in the red corner we have EMOTIONAL hunger! Most people will tell you that emotionally eating is not okay. They will say that it makes you feel bad about yourself. That it will make you feel guilty for overeating. That it will make your blood sugar high hours later if you are a Diabetic. But I am here to tell you that it is okay. It is okay, but only under one condition.

Emotional eating is done to make yourself feel better rather than eating because you are actually hungry. But no matter how many brownies you eat, no matter how many cookies you stuff your face with, no matter how many pieces of halloween candy you consume, you will never be satisfied. When you eat to fill emotional needs, your body looks to food not because it needs nutrients but because it needs comfort! Our bodies naturally tie comfort to food because food tastes good! and it increases activity in our pleasure pathways. But after that brownie is gone, after the comfort of food is no longer there, you will STILL be hungry because there is a deeper rooted problem that needs attention!

Emotional eating can be powerful and people might say that in the end it really doesn't fix anything. But I like to look at things in a positive way! If you can recognize when you are emotionaly eating, then after being momentarily comforted by those cookies or chocolate ice cream you need to take a step back. Notice that you just binged out on an entire platter of cookies but do not feel guilty or beat yourself up about it!! This can be even MORE damaging to your mind than the original problem of stress or loneliness was. In the big scheme of things: so what? you will learn from this and move forward but you will not live in the past. Simply use this as an opportunity to ask yourself what really is going on. Am I stressed? Am I lonely? Am I tired? Am I bored? Am I fighting with someone important in my life? Get to the root of the problem. Take control so that you solve the problem because if you never solve the problem you will continue in an emotional eating cycle...and staying in that cycle is what is unhealthy not only for your body but for your mind as well!

I'll admit, sometimes though it is hard to distinguish between the two hungers, especially if a lot of the time you turn to food to cope with your emotions. So here is a chart with clues to help you look out for next time you are "STARVING" for a chocolate cake or big mac:

After being able to recognize when you are going through something emotionally, then you can use alternatives to feed that need for comfort!

• If you’re depressed or lonely, call someone who always makes you feel better or play with your pet!
• If you’re anxious, expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a walk.
• If you’re exhausted, treat yourself with a hot cup of tea, take a bath, light some scented candles, wrap yourself in a warm blanket, and make sure you are getting 8 hours of sleep a night!
• If you’re bored, read a good book, watch a movie, go outside, or turn to an activity you enjoy (playing the guitar, crafting, watching youtube videos, working out, etc.).

Never beat yourself up over emotional eating. Learn to accept your feelings, even the bad ones! There is a reason why you feel this way so getting mad at yourself is counterproductive! The one condition where emotional eating is okay is if you use food as comfort in the moment, but reflect on why it happened so it won't become an unhealthy cycle. Don't fight the cravings, ACCEPT THEM! Love your body. Love yourself no matter what. Because when you love yourself, you will learn how to treat it right. You have one body and one mind. What relationship will you create with it? 

Comment below how you listen to your body and find the root of the problem!

We've Been Robbed! The Culprit: Our Minds.

Today is Sunday. Today is another beautiful day to just be on this earth and live. Today is a happy day. Today is not the past nor the future. Today is NOW. 

So often we go through life setting goals for ourselves. Goals for tomorrow, goals to try and fix the past, goals for 5, 10, 15 years into the future. And goals are not bad; they help us focus on what we want to accomplish and keep us on track. But in a way, in a very important way, goals rob us of living in the present moment.

I didn't come to this realization until I started practicing yoga a few years back. For all my yogi's out there, you know that the last pose in practice is Savassana. Savassana is where the class lies down on their backs on their mats, eyes closed, practicing stillness of mind and body. The purpose of this is to let your mind a soul register what your body just went through in practice. And the theory of yoga is that your mind and soul can't do this if you are constantly filling it up with new noisy thoughts.

Sounds simple right? To just "stop thinking" ? I wish it were that simple. I wish my mind had an "off" button. The first few years that I practiced yoga, whenever I closed my eyes, after no more than 10 seconds of focusing on my breath my mind would wander.  To get a better understanding, let me take you into the mind of Lauren during Savassana:

Inhale, exhale, inhale, exhale

wow i'm actually concentrating on my breath, go me!

this feels nice.

that practice was really good. I stayed in my wheel pose for so long!

i can't wait to go home and eat dinner. ugh i'm starving

hmm. I should cook for tomorrow night too since I have a busy day.

I'll have to run errands, write a paper, go to work.ugh.

lauren FOCUS. why are you thinking of these things now?? Bad lauren.

inhale, exhale, inhale, exhale

oh no. Totally forgot to text back Kris.

i'll do that right after I check my instagram 

I wonder if i got any more likes on my picture I posted this morning

LAUREN WHY ARE INCAPABLE OF NOT THINKING

inhale, exhanle, inhale.....

"**begin to slowly waken your body, wiggling your toes, your fingers..."

ugh. really? Savassana is over already? But I was just starting to not think!!

So, you get the picture...In theory, staying in the present moment is really much easier than it actually is!

But like anything in life, when you practice something it does get easier. Now in yoga, I find that I'm able to turn off the "chitter chatter" in my mind for a greater portion of Savassana. And most importantly, it has made me much more appreciative of the present moment in everyday life. I know it sounds crazy, but yoga changed me. I, like many of you, have dreams and goals. But I never let them stress me out; I never let them foster negative thoughts in my head; i never let them rob the enjoyment i'm having in the present moment; i never let them control me. Every one of us has the power to choose how we will live our life: live for the now OR live for the past and future. The problem with the second option is that the past is over with and can make you sad, and the future is a relative term with no end point. So when you are constantly thinking about tomorrow, when tomorrow comes you will be thinking about the next day, and so on. 

Taking time out of the day to meditate and to just practice not thinking is just as important as getting a daily workout in. Focus on your breath, focus on an empowering quote, focus on a positive color, or focus on something you are grateful for. It can be 10 minutes, 5 minutes or even just 3 minutes out of 24 hours a day! It doesn't matter how long. It just matters that you are taking this time for YOU. For YOU to quiet your mind that is always thinking!! Give it a rest and just be. In the present. In the now.

I'll leave you with what I usually say to the yoga classes during Savassana that I teach:

 "in these next few minutes know that you have no obligations, nothing to do, no where to be, except here, in the now, breathing and being just as you are"

"With each wave, a greater sense of calmness sets in"
Photographed in Croatia by Kristopher Glavan

Have a beautiful Sunday everyone and as always, feel free to leave any comments below on your experiences with Savassana or Meditation!