Tart Cherry and Avocado Smoothie Bowl

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🍒 TART CHERRY AND AVOCADO SMOOTHIE BOWL 🍒

Good morning, lovelies! This high-fat, moderate protein smoothie bowl will make your hormones sing and keep your blood sugar stable until your next meal. Nourishing, healthy, yet tasty food- that’s what I’m all about!

 RECIPE :

  •  1/2 cup organic tart cherry juice ( one of nature’s best anti- inflammatories)
  •  1/4 avocado
  •  1/2 cup frozen blueberries
  •  2 cups spinach (if it’s frozen you won’t even taste it!)
  • 1/2 cup So Delicious unsweetened coconut yogurt or full fat coconut milk
  • 3 tablespoons ground flaxseed
  •  1 tablespoon almond butter
  • 1 scoop Bulletproof collagen vanilla or half scoop Vega Sport vanilla protein
  •  dash of cinnamon
  • dash of sea salt

Method:

Blend, enjoy and garnish with Lily’s chocolate chips! This should keep you satisfied for 3-5 hours! For real!

Why You Should Stop Calorie Counting Today

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Have you ever followed a calorie restricting diet? I know I have, and chances are you have been through the grueling experience as well.

And even though the pounds fell off quickly, think about what happened when you got off the diet – did the pounds stay off for long?

They didn’t, did they?

There’s nothing more frustrating than getting great results after depriving yourself of food, only to have all of your hard work destroyed as soon as you start increasing your calories again.  This is why calorie restricting diets are a waste of your precious time, darling. Eating like this will only cause your weight to fluctuate (that’s why they call it “yo-yo dietiting”) and the practice is detrimental to your hormones, which means your mental and physical health will suffer immensely.

Yo-yo dieting is not a sustainable practice, and does not promote a balanced life. It’s pretty stinking miserable and unnecessary.

What’s wrong with calorie counting:

The “eat less move more” movement doesn’t work. It’s complete crap. 💩 The idea behind this theory that has been peddled in schools and by doctors across the country is that consuming fewer calories than are used will lead to lasting weight loss.

There are sooooooo many things wrong with this!

1. Not all calories are created equally. Some foods induce high blood sugar levels, other promote balanced levels. Think about the difference between a can of coke and two cups of broccoli which have roughly the same amount of calories. Should those really be put in the same category?

2. Reducing calories will slow down your metabolism, so when you quit that diet you’re on you’re going to gain it all back, even if you are only increasing your caloric intake minimally. Think about it- your body is pretty clever. It will adapt to homeostasis. If you maintain a reduced calorie diet your metabolism will quickly adapt by slowing down to match the reduced intake. So when you get off the diet, even just a little- guess what will happen? Yup, you’ll gain it back.

TRUTH —-> HIGH INSULIN BLOCKS FAT BURNING.

What your body needs to burn fat are these two things:

1.You must burn through most of your stored glycogen.

2. Your insulin levels must drop low enough to release fat stores.

And this doesn’t happen through caloric reduction. This happens by eating real, whole foods that contain healthy fats, moderate protein, and low or no carbs (the amount for each person is determined by individual tolerance, blood sugar levels, hormone levels, and specific needs, women for example do better with some carbs in their diet).

So ditch the diets, ditch the calorie restriction, and focus on eating real, unprocessed foods. Don’t worry about calories! Focus on quality!

So what are two things you can start doing today?

1. Cut out the C.R.A.P. (carbonated beverages, refined sugars, artificial sweeteners and ingredients, and processed foods.

2. Focus on getting good quality healthy fats with each meal. Remember, cholesterol is responsible for producing all of your sex hormones, so without a diet rich in healthy fats, your hormones will suffer. You must nourish your hormones, because when you have balanced hormones your body will be able to maintain a healthy weight.

Once you implement a nutrient dense and plant based lifestyle of real, whole foods like this 40-Day Transformation from Purium, (use code “HEALTHIERNOTIONS” for $100 off) then you will discover you maintain a steady and healthy weight without the need for guilt-inducing diets.

Remember, diet is a greek word that means “way of life”.

Proud to be diet-free,

Health Coach Jenna

Egg Nog Smoothie (Vegan)

Processed with VSCO with c1 presetThanksgiving is over, so it’s officially time to bring out all things Christmas! This is my favorite time of the year ( I’m not really that bothered about Thanksgiving to be honest- blasphemous I know!!) So in honor of today, I’ve made a vegan Egg Nog Smoothie.

Let the holidays begin, and the Christmas music be loud. 🎼 🎼🎼

Recipe 

  • 1 1/2 cups full fat coconut milk or coconut kefir
  • 1 frozen banana
  • 1 tbs ground flax seeds
  • 1/4 tsp nutmeg
  • 1/4 tsp cinnamon
  • 1/4 tsp all spice
  • 1 scoop of your favorite non-GMO plant-based protein powder (I use Vega Sport Vanilla)
  • a few cubes of ice.

Blend and enjoy Christmas for brekkie!!!

xxxxx

Health Coach Jenna

 

Are You Getting Enough Protein?

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Protein. It’s vital for our health. But did you know that too much protein can actually increase the rate of chronic disease and weight gain? The other day I was at a popular “healthy” chain where they offered a gluten-free, hemp-seed brownie, advertised to have tons of protein. First of all, not only was this thing laden with sugar, but after eating a balanced meal, more protein is redundant. It can actually be detrimental to your health, as studies have shown that eating more protein than your body needs causes weight gain, inflammation, dehydration, stress on your kidneys, and loss of important bone minerals.

How much protein do I need?

Well, it all boils down to the individual. How frequently do you work out? Are you male or female? How much do you weigh? Are you under stress or are you pregnant? These are some of the factors that contribute to determining how much protein you need. A simple 0.45 grams of protein per pound like the USDA recommends may not be enough.

According to women’s hormone expert, Dr. Sara Gottfried, you should eat an average of 0.75-1.0 grams of protein per pound of lean body mass. If you are an athlete, or under extreme stress, or lactating, or pregnant, you should eat on the higher end. If you lead a more sedentary life, or work out less than 3 times a week, aim for the lower end.

I agree with the amounts listed by Dr. Gottfried, but with one exception: if you lead a more sedentary lifestyle, 0.4-0.5 grams per pound of lean body mass should be sufficient for your needs (per Dave Asprey).

Where should I get my protein from?

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Whether you choose to get your protein from animals or plants is completely up to you. Being vegetarian is a lifestyle choice that should come from a genuine desire to change your diet, not because someone told you to do so. Alternatively, if you are eating meat, it is important to get it from a healthy and sustainable source.

Is it possible to get enough protein without eating meat?!

One of the most popular misconceptions that people have about a plant based diet is that it is impossible to get enough protein without meat. Well guess what? I’m here to inform you that this is a myth!

It is entirely possible to get your daily requirement of protein without eating meat. In fact, the leanest, cleanest sources of protein are beans and other legumes. They are also free of cholesterol, hormones, and antibiotics. A variety of plant-based protein powders can also be found on the market today. This is an excellent way for vegetarians and vegans to make sure they are covered. I put a heaping scoop everyday in my morning smoothie.

What about protein from meat?

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Meat consumption has dramatically increased in the US over the past century, and sadly, the quality of meat has declined. A large amount of the meat consumed is of poor quality, originating in confined animal feeding operations (CAFOs) where animals are kept in unclean and inhumane conditions. These animals are fed a diet of mostly GMO grains instead of grass, resulting in meat that is full of Omega 6’s. Furthermore, these animals are injected with hormones and antibiotics that also end up on your plate.

Grass-fed and pastured meat (as well as dairy and eggs) is superior to that from animals raised in CAFOs in many ways:

  • Higher in total Omega 3’s
  • Higher in CLA, a potential cancer fighter
  • Higher in vitamin E
  • Higher in the B vitamins thiamin and riboflavin
  • Higher in the minerals magnesium, potassium, and calcium
  • Higher in beta-carotene

When you are next faced with the decision between factory farmed meat and organic, pastured meat, remember that a healthy animal means a healthy you.

Happy clean eating!

Health Coach Jenna

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Dark Chocolate Power Cups

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Sometimes in life, failure leads to even greater success. Just like these dark chocolate power cups! I was experimenting with a power bar recipe, and both trays I made just wouldn’t hold together. I was left with a crumbled mess, but dang it tasted SO good. So what did I do? Whipped up some of my homemade dark chocolate and mixed it all together and made these little guys.

So how’d they turn out? Well, my husband can’t get enough- he says they are his favorite sweet treat I’ve made so far! I really like them because they make for a great afternoon snack with my tea. The nuts provide plenty of protein and healthy fats, which keep my body fueled as well as my brain alert for the remainder of my day. And because I use raw cacao, I get a dose of magnesium, fiber, and antioxidants.

So see, accidents can lead to prosperity!

Ingredients:

For the power filling:

  • 1 cup nuts (I used mix of almonds & walnuts)
  • 1 cup seeds (I used pumpkin)
  • ¼ cup Goji berries
  • 3 tbsp Chia seeds
  • 1 cup shredded coconut
  • ¼ cup cup coconut oil
  • ¼ cup maple syrup

Directions:

Mix all of the above in a food processor or high speed blender for a few pulses. You don’t want to blend it too much. Set aside the mixture.

Dark Chocolate:

  • 3/4 cup cacao
  • 1/3 cup melted coconut oil
  • 1/3 cup maple syrup
  • 1/4 tsp vanilla extract
  • Pinch of sea salt (optional)

Directions:

If you live in a place with a cold climate melt the coconut oil first in a saucepan over low heat (If you live in a climate where your coconut oil is liquid then skip this step). I like to use a double broiler so the chocolate mixture does not come in direct contact with the heat. If you do not have one, just put the mixture in a bowl and set on top of the saucepan. Use what ya got, right? As soon as the coconut oil has melted add the maple syrup. Next, turn off the heat and immediately mix in the cacao until smooth, then add your vanilla. After that is all smooth and blended, sprinkle in your sea salt.

Now, add your power mix to your chocolate and stir, stir, stir. While it is still hot, pour the mixture into cupcake tins, set in the freezer, and they will be ready within the hour.

Enjoy!

Health Coach Jenna

 

Miso Tahini Soup

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We all know that fermented foods are our best friends, and that we should eat at least two servings of them everyday. Fermented foods provide our gut with beneficial bacteria that help us stay healthy, vibrant, and happy, as good gut health is the key to our overall mental and physical wellness.

Check out this fun miso soup recipe from fellow health coach, Katarina Saxton, for a meal that will make your taste buds (and gut) happy.

Miso Tahini Soup

Serves 4
Prep time 10 min – Cook time: 15 min

 

Ingredients:misotahinisoup

1 delicata or butternut squash, seeded and cut into cubes
1 medium white turnip, peeled and cut into cubes
4 cups water
4 tbsp white miso (or any miso you like and adjust the amount accordingly. Some misos are saltier than others).
1/4 cup tahini
Juice and zest of 1 lemon

 

Optional accompaniments:

3 cups of cooked brown rice
1 avocado (sliced or cubed)
1 bunch of chives, minced
Toasted nori (or kale), crumbled for serving
Toasted sesame seeds

 

Preparation:

1. Toss the squash and turnip in oil, salt and garlic and broil in the oven for 10 minutes. This step is totally optional. Recipe did not call for it, but I feel that the flavors intensify when roasted.
2. Once roasted add the squash and turnip to a large pot, cover with water and bring to a gentle boil.
3. Simmer for few minutes (or 10 if you didn’t roast them i the oven) so the stock gets flavored. Remove from the heat and let cool just slightly.
4. Pour a few tablespoons of the hot stock into a small bowl and whisk in the miso and tahini. This step is to avoid clumping. Stir the thinned miso back into the pot along with lemon zest and juice. Taste, adjust the broth to your liking by adding more miso (for saltiness) or tahini, or something else. I added some sea seasoning for saltiness and cayenne for a little kick, because I like spicy foods.
If you have leftovers and need to reheat the soup, you’ll want to do so gently, over low heat, to preserve the qualities of the miso.

About Kat Saxton:

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Kat Saxton is an Integrative Nutrition Health Coach and owner of KS Wellness, holistic health coaching company. She was born and raised in Finland and now live in the beautiful San Francisco Bay area. She is an advocate of whole food plant-based lifestyle focusing on digestion and detoxification. She loves yoga, Body Pump, long walks in the nature, pretty journals, farmers markets and cats. Check out her blog for recipe inspiration and wellness tips at www.lifeissweetinnyc.com
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Why Eating Fat Makes You Thin & How To Distinguish the Good From the Bad

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I have a love affair with fat. I must be making up for lost time in the 90’s. But sadly, many lovely people are missing out because of a silly fad that began in the 1980’s.

A little nutrition history:

In the 1980’s, fat was deemed the new enemy ,and the food industry was quick to jump to action. As a result, food corporations created a variety of fat-free and low-fat products that started spreading on the shelves of the supermarkets like wild fire. The mantra was “take out the fat and add lots of sugar”.

And you know what? We gobbled it up.

But this insanity stops here – no longer will be buy into this fallacy. Today we are more knowledgeable, and as numerous studies have discovered, fats are crucial for our health and for maintaining our optimum weight.

The caveat, however, is that not all fats are created equally.

Know Your Enemies:

Here is the golden rule: There are good fats and there are bad fats. The good fats are your friends and promote weight loss, brain health and normal levels of cholesterol. They also protect against inflammation, which causes disease and obesity. The bad fats on the other hand promote abnormal levels of cholesterol, weight gain, and inflammation.

Which one would you choose?

The Good Guys:

  • Unprocessed organic oils like coconut oil, avocados and avocado oil,
  • Organic butter from grass-fed cows, clarified butter, and extra virgin olive oil.
  • Raw nuts and seeds like chia seeds, flax seeds, almonds, pumpkin seeds, and walnuts.
  • Egg yolks from pastured hens.
  • Lean meat from animals that are free range and/or grass fed.
  • Coconut oil, which has special medium-chain fatty acids that promote a healthy metabolism, immune system, skin and thyroid.

 The Bad Guys:

  • Corn oil
  • Canola oil
  • Soy oil
  • Hydrogenated or partially hydrogenated fats
  • Margarine and shortening

 So what makes the bad fats bad and the good fats good?

 It all comes down to the Omega 3’s And 6’s.

The good fats are full of healthy Omega 3’s and 6’s and the bad guys are overloaded with Omega 6’s. For optimum health the ideal ratio of Omega 6 to 3 is 1:1. However, thanks to the Standard American Diet (S.A.D), the average American has a 15:1 ratio. This is a direct result from highly processed vegetable oils and trans fat.

But won’t eating fat make me fat?

No! Not if you are eating the good, friendly fats. Eating healthy fats keeps you satiated longer, and gets your metabolism revving, enabling you to burn more fat and maintain a healthy weight.

But what about my cholesterol?

According to a study by one of the world’s leading cholesterol experts, Dr. Ronald Krauss, a low-fat diet changed healthy cholesterol profiles into heart attack-prone profiles with high triglycerides, low HDL, and small LDL particles.

As we have learned, it’s the type of fat you eat, not the quantity. The bad fats promote abnormal cholesterol levels, and the good fats improve the type and quantity of your cholesterol.

Plus, women NEED fats to produce cholesterol because cholesterol makes all of our hormones. If you are eating a low-fat diet, your hormones will suffer.

So pick up where you left off with fats in the 80’s or 90’s. You’ve been separated for way too long now.

Reunited and it feels so good,

Health Coach Jenna

 

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Foods to Eat For A Trim Waist + The Ones to Avoid

TRUTH: You can do all the crunches in the world and have a poor diet, and your abs will stay in hiding forever.jackblacktacos

It doesn’t matter how many fancy tummy exercises you are doing, if you are still eating too much C.R.A.P (Carbonated drinks, Refined food, Artificial ingredients, Processed hyper-caloric Frankenfoods) then you are not going to have a trim waist.

If you are serious about getting in shape, you need to cut out:

  • Added sugar (be sure to even keep sugars from fruit to a minimum)
  • Vegetable Oils
  • Added salt
  • Alcohol
  • Fruit juice
  • Processed foods
  • Excess dairy
  • Gluten

Not only will these foods promote bloating, they will also spike your insulin levels, resulting in fat storage.

To bring those abs out of hiding, start eating:

  • Lean protein such as eggs, fish, hemp hearts.
  •  GREENS!!!!
  •  Sweet potato
  •  Blueberries
  •  Apples
  •  Walnuts
  •  Almonds
  • Hemp seeds
  • Lemon water
  • Beet juice

Also, make sure you don’t let yourself get too hungry! Timing of meals is crucial so make sure you are getting 3-6 small meals a day to prevent overeating. (We all have different body types so snacking is not best for all. Consult your health coach to tailor a individualized meal plan for you.)

And the good news is, you can still have the tacos. Just make sure they are made with veggies or lean meat, use corn tortillas, ditch the sour cream, and take it easy on the cheese, alright? 😉

And remember, a little bit of what you fancy does you good. Not a boatload of what you fancy, but a little. So I encourage you to look at these lists as guidelines, not as restrictions.

Viva Tacos!

Health Coach Jenna

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9 Things You Can Do NOW to Get Rid of Cellulite

Cellulite. All women have it. And if they say they don’t they are lying. Even the magazines are lying with all the Photoshop used these days. But the truth is, although the amount of cellulite you have can rely heavily on your genetics, you also have the power to turn off some of these genes with a healthy diet and lifestyle.

So stop blaming your mama and start following these nine steps today!

1. Stop eating vegetable oil! ASAP.

According to the LA Laker’s nutritionist, Dr. Katherine Shanahan, vegetable oil spreads out your fat and makes it have a more liquid like texture, thus being prone to cellulite. It also damages your collagen (the stuff that makes your skin tight, so pretty freaking important!). Normal fat should be compacted and have a healthy amount of collagen, which keeps skin smooth and dimple free.

So if you are cooking with canola ,soy, or any other type of vegetable oil, then I urge you to switch to a healthy alternative like olive oil, avocado oil, or coconut oil.

Scary fact- I bet you thought cellulite was just for adults. Well, guess again. Some babies who drink baby formula are starting to get it, as many formulas on the market today are made with canola oil.

2. Dry brushing.

Dry brushing restores radiance and elasticity to your skin by stimulating circulation, eliminating toxins, rejuvenating the nervous system, and removing dead skin. When dry brushing, always brush towards the heart. The best time to dry brush is in the morning before you shower.

3. Drink half your weight in water in ounces.

Staying hydrated helps to eliminate toxins. Yes, those same pesky toxins that are creating fatty deposits, causing cellulite. So find a method that works for you to keep track of how much water you are drinking. Perhaps set a reminder on you smart phone every few hours to drink a glass. I like to drink half a liter first thing in the morning.

4. Exercise!

This is crucial, folks! Focus on squats and leg lifts that will tone. Yoga and Pilates are great, as are high intensity interval training exercises.

5. Drink warm water with lemon first thing in the morning.

Lemon water cleanses toxins from the blood, which keeps skin clear. They are also high in vitamin C, which helps decrease wrinkles and blemishes. Lemons also help flush out unwanted materials because they increase the rate of urination in the body. This not only flushes out toxins, but keeps your urinary tract healthy.

6. Eat REAL, WHOLE foods.

You will not have lumps of toxins gathering on your fatty deposits in your body if you are not eating junk food. A good rule to go by is if the food you are eating has more than five ingredients, it’s not real food. Stay away from hydrogenated oils, artificial sweeteners, “natural” flavors, and ingredients you can’t pronounce.

7. Massage with coconut oil.

Massage areas with cellulite with coconut oil after you shower, as the fat in the oil binds with toxins and draws it out of your bloodstream. Be wary of the special “cellulite removing” lotions for sale at the pharmacy! These are loaded with chemicals. If you have used them and seen results, it’s not the lotion that did this; it was your action of massaging the area. So do yourself a favor and use natural coconut oil to avoid applying toxic chemicals on your body. Also, if it is in your budget, consider getting a couple of professional massages a month.

8.Take Hot/Cold Showers.

Detox the body by alternating between hot and cold water at the end of your shower. At the end of your shower put on the cold water for 30 seconds to a minute, then switch to hot for 30 seconds to a minute. Repeat two more times. Not only will this help with cellulite, but it will facilitate weight loss as well.

8. Take Epsom salt baths.

Epsom salts draw out all those unwanted toxins!

I have been doing all of these things for some time now and I have personally found success. It’s amazing how eating healthy foods and exercising can make such a crucial difference. At 30, my skin looks better than when I was in my early 20’s because of my healthy lifestyle. Seriously!

So give these tips a whirl and please let me know how it turns out in the comments section below. And if you’re looking for a REBOOT to flush out those toxins, lose 5-15 pounds and diminish cellulite, I encourage you to sign up for my 20-Day Hormone Reset Detox Program!

Love,

Health Coach Jenna

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