Lisa Consiglio Ryan's Blog, page 8

Win a Birthday Box! (worth over $500)

I like to celebrate my birthday all month… so I’ll be doing giveaways, fun surprises and a party for all of May.

Speaking of parties, I’m co-hosting a party with my dear friends, Amy and El of HERE. a pop-up shop on May 27th. It’s a fundraiser for the Mahila Partnership. Let me tell you more about Mahila.

Mahila is very close to my heart. My friends, Angela and Julie co- founded this non-profit to assist women and girls after disasters. And with an almost 8 on the Richter scale,the earthquake in Nepal left our sisters and their families in dire need for our help. 8,000 were killed and there was another earthquake today, 7.3, so it’s such a critical time of need.

They need tents and tarps for shelter, water/water filters and medical care in order to rebuild their lives.

I got this note from Julie the other day:   “It’s even more important now given the earthquake in Nepal. We are coordinating with our partner organization in Nepal, Eco-Organic Nepal, to provide the women with whom we work tents, water filters, and tarps to help them stay healthy while they rebuild. We just learned that — in one of the villages where we work — several people have died, their homes were destroyed, and they’ve lost many livestock animals.” 

The Mahila Partnership team is entirely volunteer. This ensures 100% of every donor dollar goes directly to programs. In so many disaster situations, women and girls’ needs are so often overlooked.

Often times, women do not have a quiet/safe place to nurse their babies.

Girls don’t have access to safe and separate toilet facilities AND access to appropriate sanitation materials. That’s why Mahila Partnership was founded- to address the unmet needs of women and girls following disasters.

OR
Thank you for helping women and girls around the world reclaim their future, their health, and their dignity.


If you donate or buy a ticket to the event before May 12th, 9 pm EST, you’ll be entered to win a fabulous giveaway!
My Birthday Box (worth over $500) :

What’s in it?

Products from my love list:

• Vega chocolate protein powder ( worth $65)

Dr. Aklitis eye cream- the only one I use! (worth $65)

• Oh She Glows cookbook (worth $25)

• Pursoma Digital Detox Bath (worth $32)

• Bigs and Featherbelle Muscle Soak Scrub ( worth $15.99)

• AND one-on-one Power Session private consultation with yours truly and customized meal plan kit (worth $365)

*All products are animal cruelty-free and organic.

 

Here’s how to win:

1.  Either click to make donation on our special Mahila Partnership fundraising page OR buy an event ticket.

2. Come back to this blog post and leave a comment that you donated or bought a ticket.

If you completed all the steps, your name will be put in the random drawing to win.

The winner will be revealed on May 12th at 9 pm EST on this blog post. As a team, our goal is to raise $2,000 I have no doubt we can do it!

 

AND our winner is…

 

********* JEN KAPLAN********

Congrats, Jen!!! Email info@wholehealthdesigns.com with your address so we can send the goodies to you right away. Woo hoo!

Many thanks for being awesome sauce!

So far we raised (combining Crowdrise donations AND ticket sales)…

 

$1,176!!!!!!

Let’s continue to work together to reach our goal… $2,000 by May 31st!

Please share with your buds… every little bit helps! xo

PS. Click for more info >>>

 

Link to this post!

Win a Birthday Box! (worth $500)

I like to celebrate my birthday all month… so I’ll be doing giveaways, fun surprises and a party for the whole month of May.

Speaking of parties, I’m co-hosting a party with my dear friends, Amy and El of HERE. a pop-up shop on May 27th. It’s a fundraiser for the Mahila Partnership.

Mahila is very close to my heart. My friends, Angela and Julie co- founded this non-profit to assist women and girls after disasters. And with an almost 8 on the Richter scale,the earthquake in Nepal left our sisters and their families in dire need for our help.

They need tents and tarps for shelter, water/water filters and medical care in order to rebuild their lives.

If you donate or buy a ticket to the event, you’ll be entered to win a fabulous giveaway!

My Birthday Box (worth $500) :

What’s in it?

Products from my love list:

• Vega chocolate protein powder ($65)

• Oh She Glows cookbook ($25)

• Pursoma Digital Detox Bath ($32)

• Bigs and Featherbelle Muscle Soak Scrub ($15.99)

• AND one-on-one Power Session private consultation with yours truly and customized meal plan kit (worth $365)

*All products are animal cruelty-free and organic.

 

Here’s how to win:

1.  Go to our Mahila info page:

Click here>>> Mahila Partnership Fundraiser

2. Make donation (any amount, seriously, is wonderful) OR buy an event ticket.

3. Come back to this blog post and leave a comment that you donated or bought a ticket.

If you donate OR bought an event ticket and completed all steps, your name will be put in the random drawing to win.

The winner will be revealed on May 12th on this blog post. As a team, our goal is to raise $2,000 I have no doubt we can do it!

* If you already donated and/or bought a ticket, your name will be added to the drawing to win.

Good luck and many thanks in advance for being awesome sauce!

Big love to you!

PS. Find out more about the Mahila Partnership by clicking here.

 

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Clean Eating Daily Plan

I had the shakes this morning at boot camp…rowing 1,000 meters and then 50 wall ball squats…sh*t, I was ready to pass out. I’m hardly EVER like this but with the jelly beans and chocolate that happened the day before;  it all makes sense.

I craved cleaning up and since I get asked all the time,

“Lisa, what do you eat?”

I want to give you a snapshot of how my days usually go.  You’ll get to see how I build my meals and snacks with a healthy carb (ex. veggie,  fruit), protein (ex. quinoa), and fat (ex. avocado) so you can do the same.

Even though each and every one of us is different and needs different nutrients for our different bodies,  my day will get you on your way with experimenting with what works for you.

(This is typically what I eat, varying ingredients as well as what I have in my house at the time.

Also, my kids were off school so my morning didn’t consist of getting them on the bus so it was a bit more chill).

Here’s how my Monday went:

Morning:

6:30 am: Got up or at least tried (so tired… the sugar from the mimosas and candy, ugh!)

7 am: Green juice for breathing, mediation, spiritual practice (and alkalizing my cells) and water.

I juiced collards,  pear, cucumber, celery, ginger and lemon.

8 am:  Breakfast

Cooked up gluten-free oatmeal, banana, chia, dried cranberries, hemp seeds and sprinkles of cinnamon.

Protein:  GF oats (14 grams for 1/2 cup), chia ( 4 grams per Tbsp. ) and hemp ( 7 grams per Tbsp.) = 25 grams protein.

Water, water, water…

8:45 am:  Bootcamp (running, squatting, lifting, rowing…) all courtesy of Amy Reed of TribeStrength!

10 am: I was starving afterwards so I made a Vega protein shake with kale, coconut water, avocado. I used the Sport Performance, chocolate.

Protein:  1 scoop Vega has 25 grams.

Water, water, water …

Afternoon

1 pm: Lunch

Had lots of spinach left over from yesterday’s brunch so made this salad:

Spinach, chickpeas, onions with balsamic vinegar, sea salt and pepper. This is more basic than my usual ones but I was running low on ingredients.

Protein: Spinach (7 grams for 1 cup) and chickpeas (15 grams for 1 cup)

Want more salad recipes? Click for Clean + Sexy membership  info>>>

Snack (around 4 pm):  I sliced up an apple and dipped in raw almond butter (and licked the spoon, too!)

Protein:  Raw almond butter ,Woodstock is the brand I have, (4 grams for 1 Tbsp. )

Did I mention I drink A LOT of water?!

Dinner

I ended up using a soup I froze a few days ago ( a mis-mosh of green beans, tomatoes, squash, celery, carrots, cabbage and veggie broth with red pepper flakes, sea salt and pepper). I also had a side of quinoa that I threw on for extra boost of protein.

Protein: Quinoa (12 grams for 1/2 cup cooked)

 

As you can see, I mixed the clean with some natural sugar and lots of plant-based protein.

I got  in 86  grams of protein.  A little more than usual but good for hard workout days.

To figure out how much you need daily, take your body weight and multiply by .40. Try to hit that number.

Oh, and on days that aren’t boot camp days, I don’t use the Vega. I  make a green smoothie with hemp, almond milk, banana, almond butter, frozen mango, flax and sometimes cacao nibs. No particular reason except that Vega can be pricey.

There are all kinds of conversion apps if you are into that sort of thing. Sometimes with protein, too little or too much can cause sugar cravings and it’s important to keep track of especially if you are transitioning to a plant-strong way of life.

It’s a good idea to keep track of your days, too, in order to pinpoint when cravings happen or when you feel low on energy. That way you can build in an extra snack or add more protein, a good fat and carb.

It took me quite a few years to learn how to make well-balanced snacks and meals that are clean and easy so take it slow and use this post as a guide. I hope this quick look into my day was helpful!
Now I would love to hear from you. We always soak up knowledge from each other so can you tell me in the comments below, the ONE clean food or routine you consistently HAVE to have each day? Your share can help others!

 

PS. Clean + Sexy Community and Detox Early Bird ends April 9th (Thursday!) If you need support with making healthy eating a habit, Clean + Sexy is for you. Click for info and to grab the Early Bird discount and Bonus Pack>>>  Clean + Sexy Program

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Clean Eating Prep Ideas

 

Ready to put the clean eating plan together?

We talked about reading labels and portion control and now it is time to make clean eating a habit.

I discuss the top 3 ways to get your plan underway during the vid.

View and then read about the amazing prep ideas below:

(Yes, Kate and Ana, the hen, are at it again!)

As you begin to plan, shop and prep, I want you to keep this in mind:

Get straight with time.  I really had a big sit down with myself about this. In the vid, it’s no joke. I really couldn’t keep my eyes off of House of Cards and I wasn’t present to what really mattered.

Chris Brogan, speaker, writer and strategist, says,

“One of the biggest lies we tell ourselves and others is that we are too busy. 

You’re not too busy.

Stop watching Game of Thrones.

Stop over-volunteering.

Cut meetings to 20 minutes.

Cut out phone calls unless you really really really want the call.

Quit everything that isn’t core to your missions and passions.”

Giving up Game of Thrones (House of Cards, whatever your crack may be) might be hard, but making real time for things that matter will take you closer to your goals.

So let’s scratch “I’m so busy!” when someone asks us how we are doing. And let’s think of this when it comes to meal planning and forming automatic healthy habits. I know from experience that doing things half-assed and without full commitment doesn’t lead to life-long changes.

Planning = Success

You got this!

Now you are probably wondering the easiest things to prep.

Try these ideas:

Salad Jars

(Make 5 of these jars for the week; put the dressing on the bottom and stack up the ingredients in mason jar and store in fridge)

Smoothie Jars

(This prep idea is the #1 trick I can’t live without)

Power Balls

(You can make 50 of these nut butter treats and freeze them; pop them into your mouth for long runs or long road trips)

(Detox graduate, Cathy S.’s Power Balls!)

GF Banana Oat Muffins

(My all-time favorite snack to prep; easy and full of fiber and protein)

 

(Detox graduate, Jen F. of Savory Simple, made these!)

 

Veggies and Dip

 ( Clean + Sexy member, Heidi K.’s rainbow veggies)

You can make this yummo dip to go with these beauties:

 Spinach Dip

Ingredients:

2 cups spinach

1 cucumber, chopped

½ cup water

1 Tbsp. lemon juice

1 avocado, peeled and pitted

Sea salt to taste

Directions:

In a food processor, blend all ingredients together. Try to make a creamy consistency. Try to use as little water as possible.

Makes 4 servings. If kept in an airtight glass container in fridge, the dip will last for 4-5 days.

Now I would LOVE to hear from you! We always learn from each other so in the comments below, tell me ONE thing you like to prep for the week. Your share can spur on new ideas for prepping magic.

 If you liked the info in this post, please share it with your friends.

PS. Special thanks to Clean + Sexy member and my dear friend, Jennifer Barret, for letting us film in her gorgeous kitchen and borrow her hen, Ana. AND thank you to my partner in crime, Kate Ryan.

Big big big thanks to Alison Harbaugh, Sugar Farm Productions, for the amazing video magic.

Sign up for the FREE live webinar happening March 24th:

Click here to register>>>  Spring Slim Down Webinar

 

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Portion Control Tips for Clean Eating

Size matters.

That’s why the 2nd step of your Clean Eating Action Plan deals with good ole portions.

Portion control is another clean eating basic that can trip us up.

When you are eating real nutrient-dense foods, your body understands how to process effectively. This gives you more energy, you burn fat easily, and all cells get what they need to keep you healthy. Many times your body will give you the signal to stop. But with processed and fast food, your body doesn’t know what to do with the sugar and additives. This leads to overeating and feeling stuffed.

I hate to call it “portion control” because it sounds so negative but let’s look at it like this: when you become mindful of what you are eating as well as take your time chewing, being present with your food, you end up having an amazing relationship with your digestive system. You’ll begin to naturally eat until you’re about 80% full. I promise. You just need the tools to make it happen.

But we are real, real people living real lives, and we can still end up feeling stuffed due to escaping, emotions and stress. For me it’s the almond butter. I’m an almond butter freak! I can eat a whole jar in one sitting if I don’t pay attention. So I use 3 tricks to keep things in check.

We know about the plate thing, but I have more ideas for you.

Click to watch the video>>>

 

Use this handy guide and post it on your fridge:

Download your own copy>>> Portion Size Chart

Mr. Michael Pollan has some sage advice in Food Rules:

Do all your eating at the table.

Eat when you are hungry, not when you are bored.

Eat slowly.

Try not to eat alone.

Leave something on your plate.

Eating doesn’t have to be so complicated.

And he’s got it goin’ on, but with so many diets and conflicting messages we see everyday in the media, it’s so hard.

“What do I eat?” is now a common question.

So keep all this in mind as you begin to listen to your body more.

And that’s my ultimate tip for you. A bonus!

Be a kid.  Kids automatically stop eating when they are about to get full.  I don’t know how many times Kate and Jack stopped eating their dinner midway, stating they are done. Now I don’t think I ever heard them say that when ice cream is involved!  But most of the time they listen to their bodies. Intuitive eating is the bombdiggity and we can certainly get that back. Try my tips and see what magic develops for you.

Now I would love to hear from you! How do you keep your portions in check? Take a few moments to share in the comments below. Your share can be the exact thing someone is looking for.

Bookmark this post for easy reference and if you liked the info in this post,  share it with your clean and sexy friends.

PS. Special thanks to Clean Sexy member and my dear friend, Jennifer Barret, for letting us film in her gorgeous kitchen and borrow her hen, Ana.  AND thank you to my partner in crime, Kate Ryan.

Big big big thanks to Alison Harbaugh, Sugar Farm Productions, for the amazing video magic.

Make sure to watch Step 1 of the series, too! How to Read a Food Label

Sign up for the FREE live webinar happening March 24th:

Click here to register>>> Spring Slim Down Webinar

* Enrollment for the Spring Clean Sexy Detox and Community starts March 23rd!

RESOURCES:

In the video,  I used the containers from my kids’ Bento Boxes.

Another must-have product is the Portionware  container kit.

I like how they come with a fill line and are BPA free. Also the lids have symbols (1 circle = 1 cup, etc…) . Pretty cool!

I highly recommend Breaking Free From Emotional Eating.

Link to this post!

How to Read Food Labels

Eating clean…what does that exactly mean?

Food is the fuel that keeps your body running smoothly, looking and feeling sexy and free from pain and illness.

When you eat clean, you eat food that is anti-inflammatory (lots of dark leafy greens, veggies, fruit, quinoa, lentils, nuts, seeds, etc…)

You know, real, whole food.

I keep Michael Pollans’ book, Food Rules,  by my side as a reminder (very well-loved as you can tell by the torn cover!).

Mr. Pollan has various tips that get me smh YES!

Eat mostly plants, especially leaves.

If it came from a plant, eat it. If it was made in a plant, don’t.

Don’t ingest foods made in places where everyone is required to wear a surgical cap.

Buy your snacks at the farmer’s markets.

Lots of great advice, but we need to keep it real life here. Sometimes food in boxes and bags make way into our kitchens.

And that’s okay.  You just gotta know what’s inside.

There’s lots to know, but I make it easy for you. I broke down the key components in a video series, explaining the top 3 steps to living the clean life.

Click the video to find out the very first step to eating clean:

In the video, I go over the basics so you can start throwing out (or donating, but do we really want to give yuk food to others?) items that will interfere with your clean eating journey. I know me, if something tempting is in the house, I’ll eat it! So checking labels is gonna be key.

Decoding labels is tricky, but this guide spells it out for you.

Always start with the serving size…that’s where companies will trick you.  You can really add up the calories, fat, sodium quickly if you aren’t careful. And pay attention to the ingredients. Clean eating relies heavily on real food. Usually in packages, it’s hard to find, but stay the hell away from certain ingredients like MSG, table salt, and a very long list.

Speaking of things to avoid like the plague, I made a handy list you can refer to while you are doing your pantry clean-out.

I also give you healthy swap items and brands to buy so you are armed with healthier choices.

Like the continuum with the oats mentioned in the video, go at your own pace. Taking action, even if a small step, will do wonders for your health.

It’s taken me some time to get to the clean life, so take my tricks and implement step by step. You got this!

I want to hear from you. I’m curious. What item did I use for the label? See if you can name it! Also, list any tricks you can share in regards to keeping your pantry clean.  Take a few moments to share in the comments below. Your share can be the exact thing to help someone with their clean living journey. 

Bookmark this post for easy reference and if you liked the info in this post,  share it with your clean and sexy friends.

PS. Special thanks to Clean Sexy member and my dear friend, Jennifer Barret, for letting us film in her gorgeous kitchen and borrow her hen, Ana.  AND thank you to my partner in crime, Kate Ryan. She’s obsessed with Jimmy Fallon‘s EW skits.

Big big big thanks to Alison Harbaugh, Sugar Farm Productions, for the amazing video magic.

* Enrollment for the Spring Clean Sexy Detox and Community starts March 23rd!

Link to this post!

Spicy Winter Soup

Winter… I have a love-hate relationship with it.

Usually in December, I look forward to the first snowflake. I conjure up images of sipping hot vegan cocoa in front of the fireplace, all cuddled up with a cozy blanket and warm fuzzy socks.

But by the end of February, fuhgeddaboudit. I’m done.

There’s the other side of winter, the ugly, isolating, marrow-eating bluster of awful dark days.

Either way, there are many lessons taught to us by the coldest winter day because the extreme conditions cause us to learn about ourselves, to find stillness, to reorient our view of the world. Most of all we appreciate what we often find ourselves fighting against. Balance.

Being forced to slow down with our lives is actually a blessing. Going inward and resting is natural and necessary during winter.

Winter can be the best time to develop a healthy relationship with your food, not to merely pass through meals on the way from one activity to another, shoveling it in mindlessly, waiting too long until you are starving.

But like any relationship, your interaction with food needs to be attentive, nurturing and whole.

Take time during the winter season to chew your food, to look at it closely, to smell it, and savor it. Turn off the TV. Gather your family around. Eat without distractions from your phone and be present with your food. Take a deep breath, say a “thank you” or simply be still over your food before eating. Create the rituals that make food special to building community and connectedness. You’ll discover different flavors, textures, and possibly cook more at home.

Winter, although for me has conflicting messages with feeling blue and feeling connected, allows you to fully take a step back and get closer to yourself.

One of my favorite nourishing winter recipes is Spicy Winter Soup. 

Let’s make it, shall we?

Spicy Winter Soup

Ingredients:

1 Tbsp. extra virgin olive oil

1 leek, white part chopped (1/2 cup)

1 garlic clove, minced

½ onion, chopped (1/4 cup)

1 butternut squash, peeled and cubed

1 carrot, peeled and chopped

½ cup broccoli florets

2 cups vegetable broth

¼ tsp. cumin

Sea salt and freshly ground pepper

Directions: Heat oil in a large pot over medium heat. Add leeks, garlic, and onion and cook for 5 minutes.

 

 

Add squash, carrot, broccoli and broth. Bring to a boil. Reduce heat to low and simmer for 20 minutes. Add cumin.

Puree soup in food processor until smooth. Season with salt and pepper. Serve.

 

Serves 1-2

Do you have a special ritual when it comes to eating your meals?  Share with me in the comments below.

PS. In a rut? Don’t know what to eat? Winter Renewal 10 Day Detox is an excellent winter pick-me-up!

Download menu plan, recipes and shopping lists instantly so you can feel lighter and energized in no time.

Click here for info>>>

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The Biggest Act of Self-Love

“Lisa, you have a problem. We are so worried about you.”

Four of my closest friends at the gym cornered me, with tears in their eyes, holding slips of paper with phone numbers to call.

They explained to me (after I just did a two hour killer workout) that they saw the signs, an eating disorder, and they couldn’t watch me hurt myself anymore.

I couldn’t believe my ears because I felt invincible. I ran faster than ever before.  I worked out harder than ever before. I felt in control…finally.

I didn’t listen to a word they said. In fact, I told them to f- off and leave me alone. I was pissed.

You see, at the time, I was unconscious. I was disconnected from my body…so disconnected that I couldn’t even feel. In fact, food was my enemy. Every time I ate a bite, I felt things, things I didn’t want to feel.

I didn’t want to feel that my marriage was falling apart.
I didn’t want to feel how I hated my job.
I didn’t want to feel how imperfect I was.
I didn’t want to feel sad…lonely… alone.

It was so unbearable so I avoided food as much as I could.  I never really ate.

Looking back now, I don’t know how my poor body kept up with all the triathlons, running and working out I did. I was beating my body to the ground. I also weighed myself three times a day to add the the chaos.

The only thing I could control was my food…everything else, well, was out of control big time.

This unhealthy relationship with food started when I was eight years old.

Long story short, I was getting my picture taken before my dance recital, dressed in a yellow cowgirl outfit, pink tights, and black tap shoes… feeling pretty with make up on and my hair did. I remember feeling good in my body as I posed for the camera.

(I wanted to share the photo with you but I ripped it up a long time ago.)

Then someone who I adored more than anything said…”Lisa, you are getting chunky. You’re getting fat. You better watch it.”

I was crushed. And then I watched it. I stopped eating.

So at the age of eight, I would write down a list of foods I ate each day in a notebook I kept in my top dresser drawer.

I only allowed 5 things a day:  1 slice of toast, 1 stick of bubblegum, 1 slice of toast ( I think I ate at least 3 pieces a day)…

This went on for years, I remember being in 6th grade still documenting my eating. Of course, I was a growing child and end up pigging out at dinner because I was starving. I would get mad at my body and then vow to do better tomorrow.

I ended up being completely disconnected from my body and food was something I kept manipulating with diets.

Low-fat, low-carb, Atkins and South Beach (that one, I stayed on Stage 1 for 4 years, never going to Stage 2- that means no natural sugar- bananas were evil).

I had no idea what my body truly wanted, how to truly feel, how to trust myself.

Things got dramatically worse after I had my babies.

And after all those years with food issues, I had anorexia which I denied and lied about.

So when my friends tried to reach out to me, I couldn’t even comprehend what they were saying.

Until two months later…

“Mama, why aren’t you eating with us?”

Shit. Kate was watching me. She sees. She knows.

(I used to rush around the kitchen, cleaning up, pretending to take a bite here and there).

Talk about a wake-up call. I took those numbers my friends’ gave me and got myself a good counselor. There was no way I would let anyone feel the pain I knew especially my own child.

 

Here’s my Kate…she’s in 6th grade now, and I’m so grateful that she doesn’t know the pain I felt.

Over time I learned to love food again…a tool of love, not hate.

As I began to eat, slowly, cautiously, filling up my cells with life, I felt the self-love I craved.

In addition to letting myself feel things, my counselor ordered me to do something drastic…

throw my scale away.

So I threw it in the garbage…

And never looked back.

At the time, it was frightening, not to have control, to rely on my body to tell me how I feel instead of reading a number on a scale that either put me in a bad mood or had me striving for a lower number each time. This is the biggest act of self-love in my book.

It’s been 9 years and I haven’t weighed myself. I have no idea what number I am. None.

I highly recommend getting rid of your scale… I can’t even begin to tell you how free I feel and it’s much easier to tap into your body’s wisdom without the distraction of judgement, perfectionism and even despising your sweet body. Our bodies love us, no matter what number we are.

We are more than a number…  a number doesn’t define you. Counting, weighing, numbers keep you trapped, stuck and unfortunately disconnected from your true self.
“It’s never been true, not anywhere at anytime, that the value of a soul, of a human spirit, is dependent on a number on a scale.” ~Geneen Roth, from Women, Food and God

I was hesitant to tell you my story… I’m a health coach… health coaches aren’t supposed to have issues, you know,  with health.  But I’ve learned that my story is just a part of me. Each time I bring up the truth, my body gives me a gentle squeeze and trust is deepened. And I know that you understand and read this without judgement and only with love.

I’m sharing with you because I know how committed you are to your own self-love… how your body knows everything about you and your desire to shine brightly. Your body loves you unconditionally so let’s vow to to listen closely and keep sharing our stories so we can heal together.

Gorgeous ones, how do you show your body love?

Share your thoughts in the comments.

If this post resonated with you, please share with your girlfriends and loved ones who you think will benefit from my story. Thank you

PS. I do not have any ill feelings toward the person I mentioned… in fact, I don’t hold any grudges. As an adult, I understand it was not about me. I still love that person very much, with all my heart.

Also, a special big thanks to my girlfriends who were brave enough to confront me with their love… we are still friends to this day and I love each of them so much.

Speaking of self-love, join me for a celebration…the 7 Day Self-Love Challenge happening Feb. 22nd. It’s free, fun and we can hang together, making space and time just for ourselves…to listen and connect to our bodies.

Click for info >>>

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Sweet Debbie’s Cookbook Give Away

I was so excited when my friend, Debbie Adler, owner of the famous Sweet Debbie’s Organic Cupcakes in LA, sent me her new cookbook:  Sweet Debbie’s Organic Treats.

Like for realz excited!

I’m always looking for ways to clean up my desserts without losing the yum factor.

And Debbie’s recipes are all free of:

gluten
dairy
soy
sugar
nuts

No allergens!

Debbie’s son was born with multiple food allergies. Without any ambitions of Food Network stardom, Debbie was inspired to become her son’s allergen-free Iron Chef as well as create a bakery so that children like her son, as well as those with diabetes, celiac disease and autism, could safely enjoy mouth-watering and nutritious desserts.

And guess what?!  I get to give away THREE FREE Sweet Debbie cookbooks!!!! (Thank you, Debbie!)

 

Here’s how to win your copy (use the chart to collect your points):

a Rafflecopter giveaway



Contest ends Feb.16th, 12 midnight. Can’t wait to see who our lucky 3 winners are! Woo hoo!

I couldn’t wait to dive into the recipes so while the kids were at school, I made the Double Chocolate Chip Glazed-Over Donut Holes.

It took me all about 30 minutes tops to make these (and of course pop a few into my mouth!).

I got permission from Debbie to share this recipe with you.

Wanna make chocolate donut holes? Duh! I know you do!

Double Chocolate Chip Glazed-Over Donut Holes

Ingredients:

Donut Holes:

15 x 10 sheet parchment paper

1 1/2 cups all-purpose gluten-free flour (Debbie has a recipe for this in her cookbook but used a pre-made flour I got at Whole Foods)

2 Tbsp. cacao powder

1/4 tsp. sea salt

1/2 tsp. baking soda

3 Tbsp. coconut oil

1/2 cup rice milk (I used unsweetened almond milk since I had that on hand and I like a nutty flavor)

1 tsp. vanilla extract

1/2 tsp. orange extract (I SO love the taste of orange with chocolate!)

1/3 cup chocolate chips (non-dairy, gluten-free)

Glaze:



2 Tbsp. coconut oil

2 Tbsp. cacao powder

1 Tbsp. water

Directions:

Pre-heat oven to 325 degrees F. Line pan with parchment paper.

To make the donut holes, whisk together the flour, powder, soda in a large bowl. Make a well in the middle.

Add oil, milk, and extracts. Pour into the flour mixture and stir to combine. Fold in chocolate chips.

Take 1/2 Tbsp. of dough and shape into a ball. Place the ball on the prepared pan. Repeat until you have used up all the dough, placing the balls about 2 inches apart on the pan.

Bake holes for 11-12 minutes.

Transfer the pan from the oven to wire rack to cool.

Make the glaze: Stir ingredients in a bowl.

Frost each donut hole with the glaze and place on wire rack to set.

Put in pretty paper holders then eat up!

Makes 20 donut holes

Disclosure:  I ate 3 donut holes before glazing! They are gooooooood!

What do you say?

Since processed sugars and allergens can cause a boatload of health issues, what is one way you “clean up” with your desserts? I want to hear your idea!

PS.  I hope you win Sweet Debbie’s Cookbook!!!!! Don’t forget to enter!

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Vegan Stuffed Mushrooms

Super Bowl Sunday is almost here! Are you as excited as I am?

I have to honestly say that I LOVE football.

It’s probably a given since I grew up in Pittsburgh and everything is about the Steelers.

We were groomed at a very young age to know everything about the sport and our favorite team.

I remember being a little girl, planting myself in front of the TV every Sunday at my Aunt Louise’s house. It was a tradition to eat her homemade pasta while watching the Steeler games.

Just picture a bunch of Italian men, (my cousins- Keithy, Marky, Ricky (yes, a kind like The Sopranos with the Chrissy stuff), my Uncle Rocky and my dad) yelling at the TV, hands in the air, cheering and sometimes cursing if the Steelers would lose. They would go non-stop with  predicting every play and seeing who knew the most stats.

I learned about holding calls, pass interference, first downs and 2 point conversions. And to love the game.

(I think all that training helped me snag the best husband ever. Kevin, a big sports fan and athlete, was so impressed when he met me…I can talk football and actually enjoy watching it).

So while my beloved Steelers didn’t make it to the big game this year (sniff sniff), I still like to watch all the hype with the commercials and half-time shows (Katy Perry is going to rock it!) . And of course, watch the Seattle Seahawks and New England Patriots go at it. I’m pretty much torn on who to root for. (Maybe I’ll go with the Patriots…I do think that Gronkowski guy is cute…).

Another big part of the Super Bowl is the FOOD. There’s a lot of eating and drinking going on so while it’s crazy pants to think you won’t have a beer or a bite of that stuffed cheese pizza, you can still add a little “clean” twist to the party.

I think making healthy versions of appetizers is the way to go. They are easy to make and can stave off inhaling foods that you will pay for the next day (for example,  loaded potato skins with sour cream…just thinking about it, whoa, the poor belly!).

You can easily make a dip to go with pita chips or veggies. BUT how about something that will knock your socks off?

No party is complete without stuffed mushrooms. AND my Mushroom Bites have nutrient-dense ingredients like spinach, peppers, walnuts and sun dried tomatoes.  Bring these babies to the party and everyone’s taste buds will be tre’ happy (and clean!):

Vegan Mushroom Bites

Ingredients:

3 cups  mushrooms ( use baby portobellos, cremini or button)

2 Tbsp.  extra virgin olive oil (separated)

1/2 cup small onion, chopped

2 cloves garlic, minced

1 cup red bell pepper, chopped

1/4 cup sun dried tomatoes, soaked, rinsed and diced

1 Tbsp. fresh parsley, chopped (you can use 2 Tbsp. dried if you wish)

1/4 cup raw walnuts, chopped

1 cup baby spinach, chopped

Sea salt and freshly ground pepper to taste

Directions:

Preheat the oven to 350 degrees F.

Remove the stems from the mushrooms. Brush mushrooms with 1 Tbsp. oil and place on baking sheet. Bake for10 minutes.

In a medium pan over medium-high heat, add 1 Tbsp. oil. Saute the onions,  garlic, peppers, and tomatoes for about 2 minutes until tender.  Add parsley and  walnuts and  cook another 2 minutes. Add spinach and cook until wilted.

 

Remove the mushrooms from the oven and soak up any liquid from the mushrooms.  Spoon the filling into the mushrooms and bake for an additional 10 minutes. Remove from oven and season with salt and pepper. Serve warm.

Makes 4- 6 servings, depending on size of mushrooms

I hope you will make this amazing app not only for the Super Bowl gathering but for any time you are hosting and need something quick and “clean”  to serve. Heck, I sometimes sit around my house and eat these for a snack because they are that goooood.

What do you say?

IF you are watching the game on Sunday, what team are you cheering for? AND mostly,  do you have a yummy appetizer idea to share with me?  Tell  me in the comments below and I will be sure to try your idea!

PS. If you need a good cleansing after all the fun, grab your winter cleanse kit. Whole foods menu plan, easy recipes and shopping list to download immediately.

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