Pumpkin Pie Smoothie

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Who said you can’t have dessert for brekkie? This Pumpkin Pie Smoothie is proof you can have your pie and eat it too. It’s packed with protein and healthy fats, and will keep you satisfied until lunch.

Recipe:

  • 5 frozen pumpkin cubes ( I take leftover pumpkin purée and put in ice cube trays to use for smoothie)
  • 1/2 frozen banana
  • 1 tsp pumpkin pie spice
  • 1/4 tsp cinnamon
  • 1 tablespoon chia seeds
  • 1 1/2 cups unsweetened nut milk of your choice (I use full-fat coconut milk)
  • 1 tsp maca powder (opt)
  • 1 scoop of your favorite Non-GMO vanilla plant-based protein powder. ( I use Vega Sport Vanilla)

Put in blender and enjoy.

Happy Thanksgiving!

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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Quinoa Fritters With Garlic Aioli (Gluten- Free!)

Some of the requests I get from clients are for quick, easy, and healthy Quinoa Frittersvegetarian recipes. Well folks, this recipe for quinoa fritters by Vanessa Vickory is one of my top go-to recipes!

Not only are these bad boys delicious, but they are SUPER easy to make. Since the fritters can be made with left over quinoa,  I plan a meal the night before using the amazing ancient grain, and then use the leftovers the next night (food waste is not cool!)

If I’m short on time I skip making the garlic aioli sauce and opt for a store-bought, spicy grain mustard. When choosing your mustard, make sure to avoid brands with added sugar.

Quinoa Fritters With Garlic Aioli:

Serves 2 — 3

Ingredients for quinoa fritters

  • 2-4 Tbsp. coconut oil
  • 1 cup of cooked quinoa
  • 3 medium eggs (replace with mashed potato for vegan)
  • 1 medium carrot, grated
  • 1 small onion, finely chopped
  • 1 Tbsp. chives, chopped
  • 1 Tbsp. coriander, chopped
  • 1/4 cup of almond meal
  • Salt and pepper, to taste

Ingredients for garlic aioli

  • 1/2 cups blanched almonds or cashews, soaked for a minimum 4 hours
  • 1-2 cloves garlic, minced
  • 1 Tbsp. organic Dijon mustard
  • 2 Tbsp. lemon juice
  • 2 Tbsp. olive oil
  • 1/4 — 1/2 cup water, as needed
  • 1/4 tsp. sea salt

Directions

Mix all the fritter ingredients in a bowl.

Add 2 Tbsp of coconut oil to a medium fry pan on moderate heat.

Using a soup spoon, scoop out the fritter mixture and place in the fry pan and flatten a little. Place as many as you want in the fry pan, making sure the edges don’t touch.

Cook for a few minutes on each side, until lightly golden and drain on paper towels.

Then repeat until you use up all the fritter mixture. You may need to add more coconut oil in between batches.

To make the dipping sauce, place all the ingredients (except the water) in a high speed blend and blend until well combined. Then slowly add the water and blend until the garlic aioli has a nice and creamy consistency.

Serve and enjoy!

Recipe originally posted on MindBodyGreen.

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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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Your Quick Guide To Juicing

I love juicing. So much so, that I actually think I could drink my body weight in cold pressed juice. As a health coach, juicing is one of the top practices I would love to see my clients adopt, as it is the ideal way to consume the recommended daily serving of vegetables, and is a fast track to an overall sense of wellbeing.

Why should you juice?

1. Nutrient Dense

Juicing eliminates all the fiber and pulp, leaving you with a glass of nutrient dense vitamins, minerals, and phytonutrients. Think of it as a shot of goodness that is instantly absorbed into your bloodstream. Store-bought juices do not offer the same benefits, because most of the nutrients are lost during the pasteurization process.

 2. Health Benefits

Juicing improves your energy levels, digestion and mental clarity. You will also notice clearer skin, weight loss, an improved immune system, and an overall sense of feeling groovy.

Added bonus, juicing is alkalizing.

 3. Efficient

Juicing is an efficient use of your body’s energy, as it separates the fiber and pulp from produce, which gives your digestive system a break from processing all of the fiber and pulp. This is a good thing, because it gives your cells time to rest and repair.

It’s also an ideal way to get a variety of fruits and veggies into your diet.

Okay, so I get it. Juicing is awesome. But should I juice fruit or veggies?

If you only take one thing away from this article, please take away this:

You should juice your veggies and eat your fruits.

I mentioned earlier that juicing separates the fiber from the juice. This is a good thing in the case of veggies, but for fruits it is not. The fiber in fruits makes it possible for the body to process the high amounts of sugar found in fruits. Without the fiber, your body is getting a shot of sugar that is instantly absorbed, resulting in a spiked blood sugar level. You do not want this.

However, it is okay to juice a few low glycemic fruits to sweeten the taste of your veggie juice. The golden rule is 1 part fruit to 3 parts vegetable.An example would be an apple with celery, kale, lemon, beet, and ginger root (click HERE for a list of  low glycemic fruits).

As for veggies to juice, think rainbow foods. I recommend as many dark green leafy vegetables as possible. Beets,carrots, cucumbers, broccoli stems, ginger root, and celery are excellent as well. Buy your produce fresh and juice within three days. A great way to keep your leafy greens fresh is to rinse right before consuming. Another trick is to line your refrigerator’s crisper drawer with paper towels to absorb excess moisture, which will keep them fresh longer.

What juicer should I use?

I recommend a cold press juicer because it lasts longer with enzymes staying active for up to 72 hours. Although more expensive, cold press juicers offer a higher juice yield (up to 35-50%), which ends up saving you money over the long run. Additionally, cold press juicers operate at a lower speed, which preserves more nutrients and enzymes. Another perk is that the juicing process is quiet.

I personally like Hurom juicers; they are the original and best slow juicer on the market hands down. Hurom juicers naturally press fruit and veggies without heat or friction, resulting in healthy, fresh juice that tastes divine. They are also durable enough to make nut milks, are 100% BPA free, and come with a 10-year warranty.

Of course, any kind of juicing is better than no juicing at all. So if the Hurom seems like too big of an investment right now,  I suggest finding a juicer that fits into your current price range and starting out there (Williams- Sonoma has a good variety of juicers starting  at US$100). Chances are you will become hooked and will want to step up your game in the long run.

Happy juicing!

Health Coach Jenna

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The Most Important Ritual For Your Health That You Can Start Today

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What is the first thing you do in the morning? Take a moment and think about it. We all have our rituals and routines. Perhaps you hit the snooze button a few times. Maybe you get up straight away and wash your face. Perhaps you snuggle up with your beloved dog or cat.

Now, think about the first thing you eat or drink in the morning. Is it water? Coffee? Tea?

It may not seem important, but every choice you make regarding your daily routine can either build up your resistance to disease, or burn the house down.

So what is the number one ritual that you can start today that will improve your health more than anything else?:

Drinking a big ole’ cup of warm water and lemon.

Yup, it’s that easy.

All you have to do is drink a cup of warm water with lemon (make sure the water is WARM and not hot, as hot water kills the lemon’s enzymes) BEFORE you ingest anything else besides water.

Benefits of drinking warm water with lemon:

1. Eliminates Toxins: Your organs work hard every night while you sleep to eliminate toxins from your body. By flushing them out with warm water and lemon every morning, you facilitate this process. Think of it as an oil change in a car. Flushing clean oil through the engine is essential to keep it working efficiently. Warm water with lemon does the same thing for us.

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.

2. Boosts Immune System: Lemons are high in vitamin C, which is great for fighting colds.

3. Aids Weight Loss: Lemons help curb hunger cravings because they are high in pectin fiber.

4. Balances pH: Lemons may be sour, but surprisingly they are an alkaline food. Drinking a cup of warm water with lemon in the morning helps to balance you pH, and an alkaline body is crucial to good health. When the body is too acidic, digestive disorders such as acid reflux and ulcers can occur. It can also result in low energy and fatigue.

5. Helps Digestion: Warm water stimulates the gastrointestinal tract and lemons are packed with minerals and vitamins that help loosen toxins in the digestive tract.

6. Healthy Skin: Lemon water cleanses toxins from the blood, which keeps skin clear. They are also high in vitamin C, which helps decrease wrinkles and blemishes. Because they flush out toxins, they may also help in reducing cellulite. I’ve personally found success with this.

7. Balances Hormones: Warm water with lemon helps hydrate the body. When the body is hydrated, so are the adrenal glands that along with your thyroid create energy and secrete important hormones in your body. When these glands are dehydrated they can’t do their job, resulting in constipation, stress, fatigue, acne, etc.

The recipe is simple and the benefits worth the small effort. All you need is half a lemon squeezed in a cup of warm water in the morning, and you will begin to see big results.

Which one of these benefits are you most looking forward to experiencing once starting this ritual? Or, if you already drink warm water with lemon, what have been the biggest results you’ve noticed? Please share in the comments section below.

Enjoy Sipping Yo’ Lemon,

Health Coach Jenna

10 Reasons to Start Drinking Kombucha Today

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Kombucha is a fermented tea that is naturally carbonated and holds TONS of healing properties. The fizzy beverage is loaded with goodies like amino acids and probiotics (probiotics re-establish the natural ecology of your gut flora, boost immunity,  fight allergies, detoxify and rid the body of disease).

Kombucha is  the perfect beverage to aid in weight loss as it keeps your digestive system regular and boosts your metabolism.  

Kombucha does have an acquired taste which is similar to vinegar, but I find infusing it with fruit takes away the edge, and makes it quite tasty! [Click HERE to find out how to make your own kombucha] If you don’t like it on your first try don’t stop there. Give it another try, because it’s easy to get used to it if you drink it on a regular basis.

I personally LOVE the taste of kombucha and it is excellent to drink in addition with your daily probiotic supplement. I drink the stuff everyday (I like to have mine mid- afternoon for the energy boost) and here is why you might want to as well:

1. Chock full of healthy probiotics, so keeps your gut flora healthy and happy

2. Reduces inflammation

3. Detoxes the liver

4. Alkalizes the body by balancing internal pH

5. Increases metabolism

6. Improves digestion

7. Alleviates constipation

8. Boosts energy

9. High in antioxidants

10. Aids healthy cell regeneration

Hey you! Yes you! Have you tried kombucha? What is your experience with the beverage? Do you make your own or buy it from the store?

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How To Make Your Own Kombucha

kombucha If you are like me and drink kombucha every day for its amazing health benefits, then you might have figured out already that buying the stuff can get VERY expensive. This is why I brew my own at home! It’s much more cost efficient and I can play around with different flavors. Making kombucha takes some patience at first,but once you’ve found your groove, it’s super easy!

How to Make Kombucha: What you will need:

  • 1 gallon GLASS container  with lid
  • 8 tea bags (green, black, oolong, or herbal. Do not use Earl Grey as this contains oils which can cause mold.)
  • 1 cup of refined white sugar (this is the ONLY time it is okay to use refined white sugar!)
  • 2 cups starter tea (kombucha from last batch or from a friend) or apple cider vinegar
  • 13-14 cups of filtered water
  • 1 Scoby (live culture) Get one from a friend or if this is not an option you can order online.
  • 1 wooden or plastic stirring utensil (metal compromises the live culture)
  • 1 coffee filter
  • 1 rubber band

Directions: **VERY IMPORTANT** Wash hands before and make sure all materials are clean. If they are not this bacteria could cause mold on your kombucha and you will have to throw out your batch and start from scratch.

1. Heat  water and pour into glass container

2. Add 1 cup sugar and stir with plastic or wooden utensil  until all sugar is dissolved.

3. Place tea bags in the water to steep and place lid on top.

4. Cool the water to 68- 85°F  (I usually let it sit overnight).

5. Remove the tea bags.

6. Add the 2 cups of starter tea or apple cider vinegar.

7. Add the active kombucha scoby. IMG_1460   IMG_1462 8. Cover the jar with a coffee filter and a rubber band. IMG_1463 9. Allow the mixture to sit undisturbed at 68-85°F, out of direct sunlight, for 14-30 days, or to taste. The longer the kombucha ferments, the less sweet and more vinegary it will taste. I let mine ferment for a full 30 days so it is not so sweet, but you can experiment to see what works for you.

10.  After 14-30 days, remove the coffee filter and put the scoby along with 2 cups of your newly made kombucha in a sealed glass container to save for your next batch.

*Optional- Add fruit to the kombucha at this stage. I like to add chopped ginger (gives it a spicy kick and adds more of a detoxing element) and lemon to mine. IMG_1459 11. Place the lid on the jar and put the jar back in it’s spot out of the sunlight for 2 more days. This is the fizzing process and creates more carbonation. It also gives time for  the fruit to infuse if you have chosen to add it.

12. Strain the fruit from the liquid, and place your fresh batch of kombucha in the fridge. You can even bottle it in individual glass jars ( I like to use old store bought kombucha bottles) for convenience.

Happy Brewing!

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