Lisa Consiglio Ryan's Blog, page 2
July 14, 2017
Pineapple Spinach Green Smoothie- Khaleesi Approved
Okay, like, I’ve been waiting for July 16th for over a year… and the time has come for Game of Thrones!
Are you a big GoT fan, too? Yes, it’s extremely violent but isn’t it soooooo good?! The actors, the scenes, the story lines, etc… all so well-done.
If you know me by now, I think about food a lot. In fact, all the time. So when I watch GoT, I can’t get over how much meat is consumed!
Mutton stew. Horse hearts. Wild boar.
Oh how I wish I could transport myself into Daenerys Targaryen’s body (not only because she is gorgeous and a khaleesi!) and clean up the GoT diet.
I would never survive in Westeros if I didn’t have raw dark leafy greens, fruits and veggies to eat.
Dany has that shiny hair and glowy skin as well as warrior fierceness so I think she must slip in these wonderful carbs (yes, greens, veggies and fruits are carbs! ) during her meals.
Since the climate can be very hot and tropical as well as full of raw produce in some parts of this fantasy world, I would sip on a fresh elixir (aka green smoothie!) to cool off and keep my strength to fight off any White Walkers.
The ingredients in the Island Punch recipe are designed to give you the famous raw glow, clear skin, shiny tresses, bright sparkly eyes not to mention a certain vibrancy and sexiness, a juiciness others can’t help but notice.
It’s hands-down the best potion for balancing out your cells… super anti-inflammatory! And when you eat raw, you aren’t manipulating the energetics of the food by heating so you are getting all the enzymes and nutrients in tact immediately. This means more energy, more clarity and more GLOW.
The pineapple benefits the digestive system, healing the gut as well as burning belly fat.
The coconut milk speeds up metabolism as well as nourishes hair follicles.
Vitamin C-rich lemons provide a kick of antioxidants and keep collagen production pumping (we need collagen to keep skin tight and looking young).
The addition of hemp seeds adds mega-nourishing hydration, fiber, and protein to keep you powering on during the day.
Ready for the radiant GLOW plus badass GoT power?!
Let’s make it!
Island Punch
Ingredients:
1 cup spinach (chlorophyll to balance our blood cells)
2 cups coconut milk (Native Forest is the recommended brand)
1 banana, frozen (potassium boost)
¼ cup pineapple, fresh or frozen (esp. if you want a frosty drink)
1 Tbsp. hemp seeds (plant-based protein power)
1 Tbsp. lemon juice (or juice ½ lemon)
Boost: 1 Tbsp. spirulina (blue green algae superfood works as a natural antihistamine and liver detoxifier)
Makes about 18 oz. (1 serving or share with a loved one)
Enjoy! Oh, and who do you predict will conquer the Iron Throne?
PS. Island Punch is a signature drink of the summer Raw Renewal 7 Day Detox. All recipes are plant-based, clean, anti-inflammatory and RAW. No dirty pots and pans! Brand NEW menu plus my coaching!
Click for the EARLY BIRD DISCOUNT and the BONUS private consult with yours truly>>> Raw Renewal Detox
LIVE GROUP STARTS JULY 23rd!!!!
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June 19, 2017
Power C Green Smoothie Recipe
Well, today is the day! Welcome to the #21DayGreenUp Smoothie Challenge!
For our first challenge week, we are easing into things with basic ingredients such as fruit, greens and milks. Feel free to switch things up or keep with the recipes. I tried as much as possible to keep the shopping list basic with a touch of creative flair for our first week. We are sticking with kale and spinach for the dark leafy greens. In Week 2, we will be using collards and more!
Get your kitchen ready with a blender and the following items:
Here is a handy list of protein powders and blenders and more:
Now for our Day 1 smoothie creation!Power C is especially effective for fighting colds and for allergy relief.
Power C Green Smoothie
Ingredients:
1 cup spinach
2 cups almond milk
1 orange, peeled and quartered (vitamin C boost!)
1 Tbsp. lemon juice (or juice ½ lemon)
1 Tbsp. flaxseeds
½ tsp. allspice
Blend ingredients and drink up.
Makes 24 oz. (2 servings- share the love!)
*Add protein powder such as hemp seeds for a boost!
Try Power C and let me know how you like it! AND join us for #21DayGreenUp !
PS.
Summer is a lazy time but also a social time. Lots of cookouts, trips, gatherings… so fun but can also wreck havoc on your body. It’s tricky keeping balance in summer so as a group, we will be sipping on one green drink a day. And guess what? Something pretty amazing happens. When you add things that feed your cells liquid nutrition, you start to change at a deep level. You make healthier choices, you hang out with people who lift you up, you move your body more, you feel lighter and want to keep up with the clean + sexy more and more. Yaaaaasss!
Start revving up your blender and join us!
Click to sign up>>> #21DayGreenUp Smoothie Challenge
Do you have a favorite smoothie recipe to share with me? List it below and we will be sure to feature it during the #21DayGreenUp Smoothie Challenge!
Link to this post!
June 13, 2017
BOSS Green Smoothie
The next #21DayGreenUp Smoothie Challenge is happening June 19th! It’s time to crank up that blender!
This will be the 5th annual party. AND it’s free!
To mix things up and try something new, we will be blending like BOSSES for summer instead of our usual December fling.
Here’s what’s up:
Start Date: June 19th (or start when you are ready!)
Where: Online… I will be coaching and leading the challenge virtually so anyone in the world can join!
Once you using up, you can join our online FB group (1,300+ strong!) for support. I will be posting vids, demos/how-tos, and wellness tips in the group. It’s also a great place for accountability and support!
What: NEW! Smoothie bowls, “milk”shakes, and smoothie recipes- fun for summer! A few days before the challenge I will send you a prep guide, weekly menu plans (including recipes and shopping lists). We will also be giving out prizes from our favorite sustainable and clean brands.
Why:
Dark leafy greens are nutritional powerhouses. Greens like kale and spinach are packed with tons of nutrients you body needs to boost immunity and keep your organs in tip top shape. Greens contain vitamins A, C, and K plus folate, potassium and calcium. In fact, did you know that greens like spinach have protein, too? And chlorophyll. This is a special sauce nutrient you MUST have in your diet! Chlorophyll feeds your cells and helps balance out your pH level within in the blood. Let’s just say chlorophyll eases inflammation. Inflammation causes pain and chronic disease so pumping the green stuff is crucial to our health. Also if you are active, or an athlete, you’ll notice you’ll get faster and recover quicker due to the chlorophyll magic. The GREEN benefits are endless:
weight loss (yep, it can happen when you’re not looking!)
decreased belly fat and bloating
feeling lighter
tons of energy
a more balanced pH level hence less inflammation
fewer cravings for unhealthy foods (esp. the sugar)
glowing and clear skin
clear, positive thoughts
feeling calm and ease
and a happier mood and attitude to get you through the busy summer season.
Remember, you are drinking ONE green smoothie a day. You can certainly add 2 or more to your routine, but basically we are trying to keep things as simple as possible. You will be eating meals as you usually do… no taking away, just adding in goodness!
Ready to drink with me? Just click this link and you are IN!
#21DayGreenUp Smoothie Challenge- Summer Version
Keep in mind to make this experience yours.
If you want to make a different smoothie each day, cool. If you want to make one smoothie for the week, that’s cool too. You can mix and match ingredients. Add your own superfood. Whatever your heart desires!
The main goal of the challenge is to add things into your life…not take anything away. We are also going for flexibility and stress-free. So keep it light and easy to fit in with your lifestyle.
In the meantime, start blending our signature drink, BOSS Smoothie!
BOSS Green Smoothie (because we will be blendin’ like bosses!)
Blend ingredients (makes 2 servings- share the love!)
Ingredients:
1 cup spinach (chlorophyll to balance blood cells)
2 cups almond milk (protein magic)
1 frozen banana (great carb and potassium)
¼ cup fresh or frozen strawberries (another great carb and Vitamin C)
¼ cup fresh or frozen mango (super for skin!)
1 Tbsp. raw almond butter (protein boost and good fat)
1 Tbsp. flaxseeds (good fat-omega 3 awesomeness)
Try BOSS Smoothie and let me know what you think! It’s a great power booster for all day energy!
Summer is a lazy time but also a social time. Lots of cookouts, trips, gatherings… so fun but can also wreck havoc on your body. It’s tricky keeping balance in summer so as a group, we will be sipping on one green drink a day. And guess what? Something pretty amazing happens. When you add things that feed your cells liquid nutrition, you start to change at a deep level. You make healthier choices, you hang out with people who lift you up, you move your body more, you feel lighter and want to keep up with the clean + sexy more and more. Yaaaaasss!
Can’t wait to blend with you! We start June 19th!
Click to sign up>>> #21DayGreenUp Smoothie Challenge
Do you have a favorite smoothie recipe to share with me? List it below and we will be sure to feature it during the #21DayGreenUp Smoothie Challenge!
Link to this post!
May 2, 2017
Pay What You Can Birthday SALE
I made it 48 years on this earth, and I want to celebrate with you!
With the craziness of spring now in full swing… baseball double headers, dance recitals, weddings, graduations, field trips (seems like I have a million this month!), I want to make sure we keep up with our clean and sexy selves.
It can get difficult trying to keep up with being healthy when life is hectic. And it’s not the time to let things slip as you are now showing more skin.
I have just what you need to keep things balanced and in control when it comes to your clean living efforts. And you’ll, shed pounds and glow, just in time for summer!
Time for the Pay What You Can Event!
It starts NOW and ends Tuesday, May 3rd at 12 midnight EDT.
Sometimes financial things come up or timing isn’t right so this is a chance to take advantage of Pay What You Can.
If you always wanted to try my detoxes or delve into my yummy meal plans, here’s your chance.
I have made-for-you, already-done, oh-my-goodness clean eating kits available for the Pay What You Can special.
So here’s how it works:
1. Choose a fun kit to buy. Here are your options:
*All recipes are gluten-free, sugar-free, and plant-based with 5 ingredients or less, 5 steps or less.
Spring Renewal Detox Kit: 10 day cleanse menu, 60 recipes, shopping list, cookbook, coaching and group support
Eat Clean 21 Meal Plan Kit: 21 days of meal plans, 100 recipes, shopping lists per week, my coaching and group support forever. Once you purchase this kit, you get to participate in the 21 day special challenges that are held 3 times a year. I add recipes all the time and I have a special SUMMER FLUSH plan add on for those who purchase the kit.
Kickin’ It Clean Meal Plan Kit 1.0: 4 weeks of menu plans (breakfast, mid-morning snack, lunch, mid-afternoon snack, and dinner for each day), 80+ recipes, shopping lists, extra cookbook and snack cheat sheet (focus on spring and summer months with smoothies and juices)
Kickin’ It Clean Meal Plan Kit 2.0: 4 weeks of menu plans (breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner), 80+ recipes, shopping lists and extra cookbook and snack cheat sheet (focus on soups and bowls)
OR order a bundle of all four!
2. Have the kits already but want to treat a friend?
If you already have one or all of the kits and would like to gift it to someone at a pay-what-you-can rate, absolutely. Add a note when you check out and we’ll hook your friend up!
3. A few guidelines:
The Pay What You Can event ends at midnight EDT, May 3rd. Don’t miss this opportunity as we won’t offer it after the cut-off date and time.
This offer isn’t retroactive on kits you purchased in the past.
A suggested not lower than price is listed on each product page.
All products are digital and you can download all the goodies immediately.
If you have a question, contact us: info@wholehealth.designs.com . We are happy to help!
I’ve detoxed and Kicked It Clean with thousands…a few love notes:
“I lost 7 pounds, slept well, and found that I was able to think more clearly. I also noticed a positive effect on my mood and my ability to deal with stressful situations. Plus my husband lost 16 pounds!”
I loved that the menu was all planned out for you in advance and that there was a shopping list as well. The detox made it so easy prepare ahead of time. The recipes were simple and delicious. I found that it was a great opportunity to assess my eating habits and to try some new foods that I will now add to my staples. ~ Claire M.
“I feel like Lisa’s detox programs have been life altering. I’ve been struggling for the last five years to lose those lingering pounds from two pregnancies. Since my first cleanse with Lisa, I’ve lost 15 pounds, and I am almost to my goal weight!
I never felt hungry and have taken the recipes and the ingredients to become my staples during the week, while still enjoying my weekends. I thought I was eating healthy before, but this was truly eye-opening. Lisa, thank you for a great program!” Melanie C.
“I lost 9 ½ pounds, and I’m feeling energized and clean!”
When I eat clean, I wake up earlier than normal without feeling exhausted. Lisa’s recipes are so delicious and easy to make. It’s changed how we shop for food and we now eat more at home.”
~ Christine G.
My heart is so happy about our Pay What You Can event. Giving brings me so much joy!
Let me know if you need anything regarding Pay What You Can! Excited to “get clean” with you!
P.S. Remember, the super offer ends at 12 midnight, EDT May 3rd!
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April 20, 2017
Batch Cooking with Dark Leafy Greens
A big part of detox is eating our dark leafy greens. Arugula, spinach, kale, collards, Swiss chard, mustard greens, watercress… these nutrient powerhouses are great for:
• minimizing sugar cravings;
• alkalizing the blood cells and bringing balance to your system;
• adding vitamin A and C, beta-carotene, folic-acid, calcium and chlorophyll;
• digestion magic. The high fiber content in greens helps eliminate waste through the digestive tract. (constipation be gone!); and
• promoting natural detoxification of the liver, which regulates cholesterol, balances hormones, detoxifies the blood and metabolizes fats.
So it’s important not only to add these babies to our detox plan BUT in everyday clean eating.
The problem is that we buy the gorgeous greens and in a few days they are wilted and we can’t eat them.
One of the most important things I learned over the years is to batch recipes with greens so that you don’t waste money and your body can reap the GLOW.
Before we start, check out how to keep your greens as fresh as we can>>>
3 Tips to Keep Your Produce Fresh
Your back! Let’s do some batch cooking with spinach, shall we?
All recipes are built with the formula:
good carb + good protein + good fat =
clean + sexy meal
The dark leafy green, spinach, is the carb.
We do this because we want to balance blood sugar all day long, with every meal to ward off inflammation (hormone issues, lack of energy and focus, cravings, acne, bloating and more).
Okay, here we gooooooooo!
This is my go-to guide to batch meals with spinach for the week.
You’ll need:
Mason Jars for storage (you can pick up at Target, a farming supply store or order from Amazon or Live Green)
Cutting board and chef’s knife
Blender and/or juicer
Recipe ingredients
SPINACH!
Carve out an hour or so to prep and make the following meals for the week. Don on a pretty apron and have your favorite tunes playing in the kitchen (Drake is my go to lately! BUT Jack Johnson is always my fave). Make it fun!
Make smoothies for breakfast (batch smoothie jars for a couple of days or whole week)
Grab the 16 oz. jars and fill them with blended smoothies… think hemp seeds, flax, almond or coconut milk, frozen fruit, bases (bananas, avocados, apples and pears) and of course, the green stuff! Freeze them until ready to slurp.
Here’s a recipe to try:
Grab more smoothie recipes here.
Need info on how to make smoothie jars? Click here.
If you are a juice lover (my hand raised high!) and want to batch your juices instead, go for it! Remember the golden rule: 3 veggies to one fruit to keep blood sugar levels stable.
Here’s a juice recipe to try:
More juice recipes can be found here.
Looking to buy a juicer? Click here for my Juicer Product Review .
2. Salad Jars
Batch these salads right quick so you have handy lunches for the week. You can do up to 5 of these (will last for each day of the work week as long as you don’t open and close).
Try this sneak peek into Spring Renewal 10 Day Detox!
Chop Spinach Salad
Ingredients:
¼ cup pumpkin seeds (toasted)
1 15 oz. can chickpeas, drained and rinsed
½ cup asparagus, chopped
1 carrot, chopped (1/4 cup)
1 celery stalk, chopped (1/4 cup)
2 Tbsp. lemon juice
1 Tbsp. extra virgin olive oil
1 bunch spinach (1 cup leaves)
Sea salt and pepper to taste
Directions:
Preheat oven to 350° degrees F. Place pumpkin seeds on baking tray. Bake for 3-5 minutes. Remove and let cool.
In a large bowl, combine chickpeas, asparagus, carrot and celery. Add cooled seeds to mixture and stir in lemon juice and oil. Season with salt and pepper. Toss and serve over spinach.
Serves 1-2
Click here for more salad recipes and here for a tutorial on how to make salad jars.
3. Dinners
Stick your spinach in a soup or quinoa dish. You can actually freeze the soups and meals in the mason jars (32 oz. work great). Pull the jars out in the morning so your meal is ready for dinner time.
Here are a few recipes to try:
Zesty Quinoa Soup (add spinach to recipe)
Lean Up Detox Soup (add spinach to recipe)
More soup recipes can be found here.
By using up all your spinach, you won’t have it wilting in your crisper. Yay!
Experiment with kale, collards, Swiss chard and other dark leafy greens. You’ll be planned, prepped and ready for the week as well as free of dying plants!
Batching saves my life! How ’bout you?
Do you have a batching secret to share with me? Do tell! I’m all about collecting ideas… we learn so much from each other!
PS. I’m so excited to explore more with you during the next LIVE group cleanse, Spring Renewal 10 Day Detox. It’s a special one… #25! I’ve been leading detox groups for over 5 years and I have so much fun planned for you. Click here to download your plan, shopping list, recipes and join us for accountability and support!
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Upgrade to Clean +Sexy Year Long Membership and get all 4 seasonal cleanses, in-between season meal plan guides and access to my coaching every month PLUS community love.
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April 10, 2017
Food Cravings Chart
Physically, humans strive to find balance in all aspects of life. With nature, among others, and physically.
In order to live an optimal healthy life, our blood cells need to maintain a 7.365 pH balance as much as possible.
Eating acidic foods (soda, coffee, dairy, sugar, gluten, alcohol, processed and fast foods) over time can tip us to the acidic side and not only lead to inflammation (which ultimately leads to chronic illness) but causes cravings.
Believe it or not, cravings are good. Cravings are a way your body is warning you something is out of balance. You can nip it in the bud with managing your stress, getting more sleep, and connecting with your loved ones.
BUT if all the above don’t seem to be the issue, you might want to consider something going on nutritionally.
Since we’ve been working on the sugar thang for Spring Renewal 10 Day Detox, I wanted to address q’s about craving salt-n-vinegar chips (Kate’s favorite!), fizzy drinks, coffee and what to do if you are feeling snacky more than usual.
If you rule out stress, exhaustion, lack of connection to others, sometimes what you are dealing with is a nutritional deficiency.
For example, if you crave chocolate, this might be a magnesium deficiency so you can start adding in dark leafy greens, nuts, and fruit or take a magnesium supplement before bed (it’s a muscle relaxer and can help with sleep, too). OR if you crave soda, this could mean you have a calcium deficiency so adding in more sesame seeds, broccoli or kale can help.
Sometimes the crowding out the cravings does wonders to really changing the game for you when it comes to living the clean life.
Here are more examples:
Craving this:………
Reason is:………
Restore with this: ………
Chocolate
Magnesium deficiency
raw cacao nibs, beans, nuts, seeds, dark leafy greens, fruit
Soda
Calcium deficiency
Sesame seeds, broccoli, kale, legumes, mustard greens
Pasta, baked goods
Chromium deficiency
Onion, romaine lettuce, tomato, cinnamon, grapes, apples, sweet potato
Cheese
Essential Fatty Acids deficiency
Omega 3’s (EPA and DHA)- Flax oil, ground flaxseeds, chia seeds, walnuts
Calcium deficiency
Sesame seeds, broccoli, kale, legumes, mustard greens
Salty Foods
Chloride deficiency
celery, olives, tomato, sea salt
Stress hormone fluctuations
Meditation, breathing, exercise, leafy greens, vitamin B and C
Eating Habit:………
Reason is:………
Restore with this:………
Snacky
No balanced diet, missing nutrients
Do a 10 day detox, substitute junk food for healthy meals
Overeating
Tryptophan deficiency
spirulina, pumpkin/sesame/sunflower seeds, raw cacao, oatmeal, sweet potato, spinach, raisins
AND more! I made this handy dandy Food Cravings + Habits Chart so you have the complete guide to decode your cravings and take steps to feeling better in no time. Salt, caffeine, lack of appetite, wanting the fizz, bread, etc… are all listed in the chart.
Download and use the Food Cravings + Habits Chart to pinpoint your cravings, find out what might be the cause and take steps to restoring balance.
Keep in mind, it’s not one or the other. Such as if you have a choice at 8 pm after dinner and want something sweet, reaching for kale won’t happen. You will grab the chocolate! (I would!). So it’s adding in more nutritional foods each day to crowd out the craving.
Keep me posted!
What do you seem to crave more than ever these days? I’d love to hear how you plan to curb your cravings with the add ins from your chart!
PS. I’m so excited to explore more with you during the next LIVE group cleanse, Spring Renewal 10 Day Detox. It’s a special one… #25! I’ve been leading detox groups for over 5 years and this one’s gonna be a special time. Click here to get deets and grab early bird before April 18th!
Upgrade to Clean +Sexy Year Long Membership and get all 4 seasonal cleanses, in-between season meal plan guides and access to my coaching every month PLUS community love. Early Bird ends April 18th!
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March 30, 2017
3 Eating Out Mistakes and How to Fix Them
A big part of my ME time is spending my weekends with my cute little family and close friends. I know, doesn’t seem like ME time when you are surrounded by others, but connecting and community is a big part of my self-care.
What do we like to do? Eat out.
I LOVE to eat out! Wanna grab a bite? Cocktail? Tea? Why yes!
I’m a social butterfly (although 48 introvert/52 extrovert mix), and I try to see my close buds as much as I can. But weeks, even months (and God forbid, years!) go by and eating out is the most common thing to do when getting together.
We’ve been doing more active things like going for a hike, bike ride, even doing yoga classes together, but there’s nothing like sitting at a table over a meal where you can catch up and shoot the breeze for hours.
I get really puffy (I can feel it all over my body!) when I eat out, however. The extra sugar and salt keeps us coming back for more. So I try to keep the restaurant thing to a minimum of 2 times per week. That will be something for you to think about when you plan your week, too.
A big part of eating clean is managing your blood sugar levels. It’s easier to control when you cook at home but what do you do when you go out? How can you rock the clean life at restaurants since they add so much sugar and salt to their meals?
Let’s tackle the 3 typical mistakes most of us make when we eat out first:
Mistake #1: Get to the restaurant HANGRY, starving, ready to eat someone’s arm off!
Remedy #1: Eat a small snack before you head out. Make sure it’s got some substance so you aren’t inhaling the bread basket the minute you arrive at the table.
Snack ideas (all use the formula):
Apples or celery with raw nut or seed butter (tahini, almond, sunflower, etc…)
Crunchy veggie sticks (like cucumber, celery, pepper, etc) with dips and hummus
Celery and peanut butter (use the non-hydrogenated kind, all-natural kinds)
Leftover grains (i.e. brown rice, quinoa) drizzled with cinnamon; add coconut milk and bananas, heat and enjoy warm oatmeal-like porridge
Mistake #2: Don’t ask for what you want.
Remedy #2: Ask if they have a cleaner version of a certain meal or mix and match ingredients to build your own meal. Let go of thinking you will offend the server or deal with eye rolls from your friends. Most of the time, people want to make your happy so they will be willing to accommodate you with veg options. As for the eye rolls, you’ll see these diminish since your buds love and accept you, and know you are practicing self-care.
Mistake #3: Not familiar with the menu prior to arrival.
Remedy #3: Plan ahead and look up the restaurant menu online.
Of course, it’s not always possible to eat somewhere that’s veg-friendly. Whether it’s a friend’s birthday or a family gathering, I attend my fair share of non-plant-based restaurants. Before I go to a new restaurant I always scope out the menu online to see if there are any obvious cleaner options. Hopefully, I can find a couple menu items that can be cleaned up. Almost 98% of the time I do.
BONUS #1: Call restaurant for options
If there aren’t any obvious clean meal options on the menu, I will often call the restaurant and ask whether they can accommodate me. Don’t feel like you are being a pain in the a** . just be specific about what you want. Some chefs think that a small plate of steamed veggies cuts it as a satisfying meal so it helps to be specific about what you would like. If there is a dish you have in mind (for example, a gluten-free pizza or bean burritos) don’t be afraid to ask if they can make it happen.
Bonus #2: Happy Cow Website
Searching the Happy Cow website is probably my best tip when you are looking for a healthy restaurant. You simply type in your location and a list of healthy restaurants usually pop up. I especially use this website when I travel. Also asking your friends on Facebook is always helpful. There are also reviews and ratings listed so you can check out the scoop. Many times people will write what dish they modified or what the chef prepared for them on the spot.
Here’s a lunch menu from one of my favorite local spots, the Lighthouse Bistro. Lighthouse Bistro supports the homeless in our town with offering jobs, etc…
So what to get?! There’s not much besides meat and foods that don’t fit our clean life! As you can see, many of the meals are rich and pretty heavy.Here’s how I did some cleaning up:
*Arugula and roasted beets minus the goat cheese
*Spinach and roasted butternut squash,etc…
*Avocado, tomatoes, greens , quinoa,etc… no chicken
OR Bistro salad (add nuts and squash, beets)
You can ask for 2 servings of salad if you want but I always find salads are HUGE at most places and you will get your fill.
Always build your meal with the formula:
Good carb + Good fat + Good protein= yummy clean meal
I love how Lighthouse Bistro already had good carbs ( mixture of veggies), good protein (nuts and seeds, , and good fats (olive oil, avocado) in their meals. Sweeeeeet!
As always, do what feels good to you. Practice the 80/20 guideline and enjoy yourself!
What have your experiences been like eating out while rockin’ the clean life? I’d love to hear any tips you may have below.
PS. Wanna learn how to keep your blood sugar stable all day long, every day? Try the Eat Clean 21 Meal Plan Kit and get started today! Click for info>>> Eat Clean 21
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January 27, 2017
Vegan and Gluten-Free Winter Minestrone
The other day I got one of those One Year Ago Face Book memory posts reminding me of the biggest snowstorm we had last year.
We had sooooooo much fun during that snowstorm…
Kate and Jack all smiles.
With our buds.
Girl down!
Right now it’s been around 55 degrees, sunny, and I’m not even wearing a winter jacket.
I’m still holding out for just one big snow storm before winter ends (I know, we got time!) so I can retreat in my house, bundle up and eat soup. Soup just goes with winter, doesn’t it?
If you are with me on this one, I have the best soup recipe for you!
So far one of the biggest hits of the Winter Renewal 10 Day Detox has been the Winter Minestrone.
Winter Minestrone…
• is simple to make
• is plant-based and anti-inflammatory
• uses only fresh ingredients
• and the ingredients are cheap (great for your wallet!)
Oh, and I can’t leave this out… Winter Minestrone is DELISH!
You have your healthy carbs (leeks, tomatoes, squash), protein (beans- 22 grams of protein in one serving!)) and fats (olive oil) all in one dish.
Download the recipe instantly and get that slow cooker ready!
Winter Minestrone
Ingredients:
1 tablespoon extra virgin olive oil
1 leek (white and light green parts only), chopped (1 cup)
1 garlic clove, minced
1 tomato, peeled and chopped (1/2 cup)
2 cups vegetable broth
1 cup butternut squash, peeled and cubed
1 15 oz. can cannellini beans, rinsed and drained
½ teaspoon balsamic vinegar
Sea salt and freshly ground pepper to taste
Directions: Heat oil in large pot over medium heat. Add leeks, cover and cook for 5 minutes. Add garlic, tomatoes and broth and bring to boil. Reduce heat to medium-low and simmer for 10 minutes. Add squash and beans and simmer for 10 more minutes. Stir in vinegar. Season with salt and pepper. Serve. Serves 1-2
Do you like to cuddle up with a warm bowl of soup, too? Share your favorite!
PS. If you haven’t gotten the chance to cleanse yet, the Winter Renewal 10 Day Detox DIY program is now out so you can pick your start date and goooooo!
Click for all details and start Monday! >>> Winter Renewal 10 Day Detox
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December 11, 2016
Ooey Gooey Vegan and Gluten-Free Brownie Recipe
When one thinks of baking, sugar, butter, white flour are typical ingredients. For me, nada on all that.
Maybe it’s the Easy Bake Oven that Kate used to play with that converted me to the clean side (I cringe thinking of what sh*t ingredients and those toxic frequency waves brought!).
Over the years, I’ve been tweaking and testing with plant-based goodness and I think I hit the jack pot with these babies: Ooey Gooey Brownies
I have made many brownies in my career (Raw Brownies from Go Clean Sexy You and the Peanut Butter Fudge Brownies I made last year are sooooo gooooood!) but these are a special fluffy kind. In fact, I was on my way to my dear friend Suzette’s annual cookie party with snickerdoodles. Boy am I happy I changed my mind! (Although the doodles are tre’ delish, I wasn’t sure how the banana would taste in the brownies but took a chance and won! ).
Here’s our host, Suzette:
(That Abdominal Snowman guy used to scare the crap out of me when I was a little kid… but she sure looks cute in those pjs! Oh, and we dished about how sexist those holiday shows like Rudolph, The Year Without a Santa Claus ,etc… were… and misfits, well, it’s BOSS to be a misfit! Look at Rudolph… he is a baller, has a theme song and went down in history! Not that Fire Ball friend of his that made fun of him. Oh, I can go on and on!).
Wanna make them for your next party? Well, sure!
Here’s how:
Ooey Gooey Brownies
Ingredients:
1/2 cup applesauce (organic, apples only)
1 banana
6 pitted dates
1/2 cup maple syrup
1 tsp. vanilla extract
1/2 cup chickpea flour
1/2 cup almond meal
1/2 cup cacao powder (or cocoa powder)
1/2 tsp. baking soda
1 tsp. baking powder
Pinch of salt
1 cup chocolate chips ( vegan, soy-free, nut-free gf – Enjoy Life brand )
*use organic brands fo the ingredients
Directions:
Preheat oven to 350 degrees F and grease 8 x 8 inch baking dish with coconut oil (optional- I didn’t do it this time but have in the past with brownies and it works well).
In Vitamix or food processor, combine applesauce, banana, dates, syrup, and extract until smooth.
In a separate bowl, combine chickpea flour, almond meal, cocao powder, baking soda, baking powder, and salt.
Pour wet ingredients into dry, mix well and transfer to baking dish. Top with chocolate chips. Bake for 30 minutes (I had to keep testing these out with my oven… I think 30 minutes worked for me best but watch these closely. Keep testing so you don’t burn but also don’t end up with drippy mush).
Remove from oven and let cool before cutting and serving.
Eat up!
Makes 16-18 brownies
Ooey Gooey Brownies were a hit!
The gang: Gus, me, Ana, Suzette and Kevin
Let me know if you make these healthy AND delicious treats for the holidays. I swear you won’t be let down. AND your body will be happy too!
Do you have a favorite cookie or dessert recipe to share with me? I love collecting recipes so list yours below.
Happy holidays, my friends!
xo
PS. Want more clean recipes for your holiday party (desserts, apps, stuffing, gravy,etc…)? Download the FREE Holiday Recipe Round Up Guide . Click this link to download>>> Holiday Recipe Round Up Guide
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November 23, 2016
Holiday Recipe Round Up Guide
Thanksgiving is the most solid side dish game in town!
I’m a sides girl. I’ve been known to make a whole meal out of side dishes when I go out to eat (asparagus, spinach and mashed potatoes please!) so for Thanksgiving dinner, I LOVE to make as many sides as I can.
If you are cooking, I made you this special Holiday Recipe Round Up of clean meals to make including desserts (the most important part of the meal!). Using real ingredients with whole foods always taste better, and we all know anti-inflammatory foods keep you glowing inside and out.
Here are some clean holiday recipes for you and your guests:
*all gluten-free and plant-based
Starters and Salads:
• Oh So Good Spinach Salad
• Spicy Winter Soup
Italian Stuffed Portobello
Side Dishes:
• Roasted Brussels Sprouts and Carrots (I can eat these all the live long day!)
Desserts:
• Apple Crisp
• Chocolate Rolos
Snickerdoodles
BONUS:
If you have the Go Clean, Sexy You cookbook… check out these as well!
• Spicy Sweet Potato Soup (p. 154)
• Sweater Season Soup (p. 129)
• Autumn Soup (p. 176)
• Spinach, Carrot, Apple Salad (p. 176)
Raw Brownie Squares (p. 184)
AND more! Get the complete list here>>>
I also experimented in the kitchen today and decided to make an extra additional side, Sweet Root Veggie + Fruit Casserole. The root veggies plus the dried fruit make this side sweet. The orange and lime juice give it a tangy taste, too. Perfect for the dinner table!
Sweet Root Veggie + Fruit Casserole
Ingredients:
2 sweet potatoes, peeled and chopped
3 parsnips, peeled and chopped
4 carrots, peeled and chopped
1 yellow onion, sliced (1/2 cup)
1/2 cup unsweetened dried cherries
“Sauce”
1 cup orange juice
1/4 cup maple syrup
2 Tbsp. lime juice
1/2 tsp. nutmeg
Sea salt
Directions: Preheat oven to 375 degrees F.
Place sweet potatoes, parsnips, carrots and onions in 9 x 13 inch casserole pan. Add cherries and toss.
To make “sauce”: In a small bowl, combine orange juice, syrup, juice, nutmeg and sea salt. Whisk to combine and pour 1/2 of bowl evenly over the veggies. Cover with foil and back for 30 minutes. Remove from oven, remove foil and baste with remaining “sauce.” Return uncovered for 10 more minutes. Toss veggies and serve.
Serves up to 6
*gluten-free and vegan
We are heading to the beach to see my in-laws this year which I’m stoked about. It’s always nice to get a quick break from regular life at home.
If you are celebrating, will you be hosting or traveling? OR ordering take out! Ha! (I have yet to do this but maybe one day we’ll just order pizza! But looking at the Round Up, I say NO! These recipes are just too gooooood! ). If you are cooking, what recipe will you make?
It’s been a pretty challenging time lately so make sure you keep up with your self-care. Taking care of YOU first will allow you to help others. Making a few of these healthy recipes will nourish your belly as well as your soul.
I’m grateful for you, my friends! xoxo
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