How to Make Homemade Almond Milk (video)

You’ve maybe heard by now that cutting out dairy (or at least cutting back on milk and cheese in particular) has a lot of benefits. 

I personally saw a huge improvement in my digestion when I cut out dairy (and gluten) from my diet. Now I may enjoy it in small amounts from time to time, but for the most part, I stick to non-dairy alternatives when I need some dairy, which is mostly for my tea/coffee or breakfasts (oats, smoothies or chia puddings).

Almond milk (like other nut and seed milks) provides a healthier alternative to regular milk - it’s lower in calories, fat and sugar, plus rich in fiber and B vitamins. Almond milk is also a lower glycemic option to rice milk, and doesn’t have any hormone disrupting properties like soy milk (which is also usually derived from GMO soy beans).

The problem is that the store-bought nut milk versions are prepared with preservatives to extend the shelf life, and often have added sugars, as well as other ingredients like carrageenan to alter the consistency.

For that reason, I had been wanting to make homemade nutmilk for a long time. I had heard it was easy, creamy and delicious, so finally gave it a try.

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10 Easy, Healthy Snacks That Will Keep You Slim and Energized

I find that so many people are making an effort to eat healthier meals, but still have a hard time achieving their health goals. And when I look at their food journals, I see it...it’s in their snacks! 

I KNOW it’s hard when we’re always on the go. We get hungry when we’re at work or on the road, and the only things we can easily grab are processed, packaged options (filled with sodium, sugar and/or artificial ingredients). And unfortunately, they add up, and make it difficult (if not impossible!) for us to stay healthy and slim.

Making the effort to be prepared and keep healthy snacks on hand will make a HUGE difference in your health.

For a boost of sustained energy (and to support a healthy weight), your snacks should be small, high in protein and fiber, and relatively low in sugar and carbs.

Here are 10 EASY, HEALTHY SNACKS that are filled with BALANCED nutrition to give you the energy you need without packing on the pounds. 

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Why You Should Add Turmeric to Your Diet

Turmeric is a yellowish-orange colored spice, most commonly used in Indian curries, and is one of the most powerful anti-inflammatory and disease-fighting agents on the planet!

It has been used as a medicinal herb in India for years, and recently has been discovered worldwide for its medicinal properties. Studies have shown the benefits of Turmeric to be just as effective (and MORE effective in some cases) than Ibuprofen, Advil, and many prescription medications.

Here are some the proven benefits of curcumin, the most active ingredient in Turmeric:

  • Help lower inflammation. (This is HUGE because low-grade chronic inflammation has been linked to many common diseases, from heart conditions to Alzheimer’s and cancer)
  • Controls blood sugar spikes and insulin resistance
  • Helps regulate high cholesterol
  • Boosts immunity and the antioxidant capacity of our body
  • Helps manage Arthritis symptoms (and generally, works as a pain reliever!)
  • Can lower the risk of heart disease
  • Has anti-cancer properties, helping to prevent the growth of cancer cells
  • Can improve many skin conditions like Eczema, and more!

It's amazing, and a little goes a long way. Plus, it's so easy to incorporate into your diet. Here are some of my favorite ways to use turmeric:

 

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Three Easy & Delicious Seasonal Dishes to Enjoy this Summer!

Eating seasonal foods is one of the best things you can do for your health. Seasonal produce is picked when it’s ripe (so plants get extra sun-time), and it generally has more antioxidants, more color and more flavor!

Where I am now, it's mid-summer, and I’m blessed to have a ton of fresh, locally-grown summer vegetables to enjoy. I encourage you to visit your local farmers market and stock up on seasonal produce; not only are you doing your body a favor, you’re supporting local farmers as well (and not paying the cost of transportation that you pay for out-of-season, non-local produce)!

Some of my favorite summer veggies include: arugula, avocados, eggplant, peppers, tomatoes, zucchini, summer squash, corn and green beans. Cucumber is another refreshing, healthy summer veggie. While I admit it isn't my favorite, I have found a recipe that I LOVE with cucumbers (and I bet you will, too!), which I will share with you today!  

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A Healthy Sunday Brunch

I’m lucky enough to have my dad with me this Sunday for Father’s Day, so I've decided to make a special brunch for him. It’s a win-win because he loves my healthy cooking, and I’ll be able to enjoy brunch with my dad while staying healthy, avoiding the heavy meals that I KNOW we would splurge on if we went out for brunch.

So as I prepare my Father’s Day brunch menu with some of my favorite healthy substitutions, I wanted to share my recipes with you. I know they will come in handy, whether it’s for this Father’s Day or for a fun Sunday brunch with friends... which are especially popular in the summer! You can enjoy some mimosas if you wish, but by keeping the food menu healthy (and based on home-cooked food) you’ll be saving yourself a lot of calories, belly-aches, and money!

Here is my HEALTHY BRUNCH MENU – all free of gluten, dairy, added sugars, and filled with nutrition (with options for vegan and non-gluten-free).

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The Nutritious Seed You Never Thought of Eating

I think most of you know of my love-affair with avocados. I could eat them with every meal - they’re so delicious, versatile, and good for you. But what I never knew until recently is that the seed/pit of the avocado has a ton of health benefits as well.

Here are some of the known benefits of the Avocado Seed:

  • Helps ease digestive issues - avocado seeds are primarily known for their amazing ability to alleviate GI tract issues, ranging from gastric ulcers to constipation.
  • Full of antioxidants with anti-cancer properties – it’s estimated that 70% of the antioxidants in avocados are actually found in the seed! The seed contains phenolic compounds and flavonols, which help prevent/reduce tumor growth.
  • Fights inflammation - the high level of antioxidants (including catechins and procyandins) act as anti-inflammatory agents, reducing swelling/stiffness of joints, as well as improving blood circulation.
  • Boosts immunity – avocado seeds help reduce free radicals and prevent against bacterial and fungal infections.
  • Lowers cholesterol - avocados and their seeds are very rich in soluble fiber, which binds to excess fat and cholesterol, also improving heart function.
  • Helps fight cravings and burn fat – the high levels of soluble fat keeps you full and balances your blood sugar levels, which helps avoid that mid-afternoon sugar craving.

How do you eat the seed?

It’s actually fairly simple! 

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The Perfect Weekday Lunch – Macro Bowl

Macro Bowls are my favorite go-to lunch recipes. They're simple, easily customizeable, healthy yet filling enough to keep you energized throughout your afternoon.

Macro bowls are the definition of BALANCED meals; they’re called macro bowls because they include all major macro-nutrients: carbs, protein and fat. They usually consist of a base of whole grains, raw and/or cooked veggies, a protein of your choice and a healthy fat. The best thing is that you can really be creative with them and design to your liking. 

There are so many varieties, but I’ll run you through the basic steps so that you can start making your favorite version. 

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POST-WORKOUT NUTRITION AND RECIPES

In last week's blog, I discussed optimal foods to eat before working out - but what about after?

Post-workout you need some healthy protein and a small amount of complex carbs to help your body restore energy, repair any micro-tears in your tissues after exercise, build muscle and increase your metabolism. Certain minerals and micro-nutrients such as potassium and fiber (found in bananas, avocados and coconut for ex.) are also hugely beneficial!

If you exercise after work, a snack might be unnecessary, but aim to have dinner within 30-45 minutes of working out, and don't forget your protein! If you want a light dinner (which I highly recommend if you're working out late), that can be as easy as adding some hemp seeds to your vegetable soup, or a very small serving of lentils or tuna to your green salad. 

 

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PRE-WORKOUT NUTRITION & RECIPES

Giving your body adequate fuel & nutrition before and after every workout is key for staying energized, building lean muscle, burning calories and losing weight, and for promoting a healthy recovery of your tissues.

Pre-workout, you want to focus on getting healthy complex carbs (such as veggies, fruits and whole grains) and healthy fats (such as nuts, seeds and avocado). When we eat carbs, our bodies store them in the muscles as glycogen, and as we exercise, we begin to deplete this glycogen – particularly in the first hour. Our bodies also metabolize fats and protein for energy, particularly in longer workouts, so including a little bit of vegetarian fat and/or protein is recommended. However, it’s important to make your pre-workout meal very light so it doesn’t weigh you down, and eat it at least 30-45 mins before starting your exercise.

WHAT IF YOU'RE WORKING OUT FIRST THING IN THE MORNING - SHOULD YOU STILL EAT? Unless it's just a light exercise like walking or gentle yoga, then yes, ideally you should eat something small. Working out while hungry can place stress on your body, activating your sympathetic nervous system, and can even make you lose muscle mass as your body will draw protein from your muscles for fuel. Just a small portion of 1 of my suggested pre-workout meals can do the trick.

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Healthy Chocolate Desserts for Valentines

Dark Chocolate has awesome HEALTH BENEFITS, as it contains polyphenols - a powerful antioxidant (like that found in green tea, berries and red wine) that helps defend against free radicals and diseases like heart disease, cancer and chronic inflammation. Dark chocolate is also high in minerals (including copper, iron & magnesium), has anti-inflammatory properties, can improve insulin sensitivity, lower blood pressure and LDL cholesterol, and is even good for your mood! 

BUT because large amounts of SUGAR is most definitely harmful (for everyone!), I make sure to enjoy chocolate without all the sugar (nor milk nor additives) that comes in regular commercial chocolate. I buy organic 70%+ dark chocolate, or I make my own desserts using raw cacao.

My “go-to” is a chocolate chia pudding (email me for this recipe!), but for special occasions, I like playing with different recipes, ones that are maybe a bit sweeter and delicious for just about anyone!

Since Valentine’s Day is coming up, I got inspired to try new chocolate recipes. I’m not someone that tends to make a big deal about this holiday, but I love It as an excuse to indulge in some rich chocolate (and some roses are much appreciated as well!).

After some experimenting, I found 2 recipes that I love (without being too sweet), and think you will, too!

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4 Swaps for Healthier Snacks

Most of us need a small snack in between meals in order to stay energized, to keep our blood sugar stable, and to avoid over-eating at meals.  So snacking can be healthy and nutritious, but a little planning is key. 

Grabbing pre-packaged processed snacks on the go can often be the main culprit of weight gain for many people, as it’s the time when we mindlessly grab whatever is available.  Especially if we’re hungry, our defenses go down and we’re more likely to give in to the unhealthy snacks roaming around the office, such as candy, pastries and chips.

 

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3 Swaps for Healthier Breakfasts

Starting your day right with a healthy breakfast is one of the most important pillars to a healthy diet and to sustainable weight loss.

I know that most of us need a bit of carbs in our breakfast, and that’s totally fine as long as we make them HEALTHY carbs, and cut out the white starches and sugars. Even wheat bread can be inflammatory and quickly add on additional, unnecessary calories.

Here are my favorite breakfast swaps to make your breakfast healthier, lighter and more nutrient dense.  Not only that, these breakfast swaps will help boost your metabolism and aid in weight loss.

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Having Friends Over? My Easy, Healthy “Go-To” Dish for Entertaining

I don’t know about you, but I love entertaining and wish I could do it more often. Why don't I? Because it’s time consuming and so much work! I host dinner parties sometimes with the help of someone (say for ex., my wonderful boyfriend who cooks up an awesome churrasco) which makes it so much fun, but it’s once in a blue moon. 

But having friends over should be easy and fun. Plus, if I'm hosting, I know that I can keep it on the healthy side - a huge plus. So what becomes my solution? I invite people over for some wine and a few appetizers. And while it’s much easier to just buy some pre-made hummus and pita chips, it's more special (and healthy!) to make a dish or two of my own.  

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5 Veggie Packed Meals for People Who Don't Love Salads

As a Health Coach, I place lots of emphasis on eat clean, whole foods, at least 80% of the time. This includes fresh vegetables, organic meat/poultry/fish/seafood, legumes, whole grains (such as quinoa & brown rice), nuts/seeds and fresh fruit. No processed flours or sugars. And it means avoiding things that come in a package, unless it has only 1 ingredient (ex. lentils). That includes whole wheat bread!

Additionally, I believe in eating PLENTY of vegetables every day, ideally at every meal. The more veggies and the wider variety, the better. Vegetables are nutrition powerhouses, with each different vegetable offering its own set of much-needed vitamins and minerals. I tell my clients to fill their plate half way with veggies, and always add some health protein (animal or vegetarian, so this can include lentils and quinoa, etc) and healthy fats.

Eating this way will help anyone be their healthiest self, and shed unwanted weight.

However, I often come across people who struggle to “eat clean” and eat enough veggies because they’re not salad fans. So they tend to turn to sandwiches and wraps for lunch, or meat with rice or potatoes and one cooked vegetable. As a result, their diet lacks in both quantity and variety of vegetables, and usually includes too many refined foods. Essentially, it lacks in nutrition!

For those of you out there like this, who don’t love raw green salads (or have trouble digesting them), I want to share 5 of my favorite clean, healthy and delicious meals – filled with nutritious veggies- that anyone will love, and that are easy enough to take to work.

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Craving Pasta? Try These Healthy, Guilt-Free Alternatives

Everyone loves pasta, but sadly, it's not so good for our bodies.  While a small portion of pasta is OK to have on occasion, it's one of those foods that unfortunately should be eliminated from your regular diet if you're aiming for sustained weight loss.

Why?  Because pasta is made from wheat flour that scores very high in the glycemic-index, meaning it causes a spike in blood sugar and insulin levels, which ultimately leads to weigh gain.  Also, wheat flour contains gluten, and it’s now well known that many people do better with no or limited amounts of gluten in their diet, myself being one of them.  Gluten causes inflammation in the gut, which can lead to a whole host of more serious issues.  

Therefore, I’ve discovered other pasta-like options that are not only gluten-free, but also higher in nutrition.  

Here are some amazing and healthy alternatives to your regular wheat flour pasta, all of which are gluten-free:

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Low-Carb Swaps for Lasting Weight Loss

In my experience, the best way to lose weight and get the body you want is by making small step-by-step improvements in your diet.  Super strict diets that require a complete overhaul of your diet are overwhelming and of course, hard to maintain. 

While some effort is required, making healthier choices is easier than you may realize. 

We all hate to give up our favorite not-so-healthy foods, and while there are some that are best avoiding all together, there are others that can easily be modified to make them lighter and healthier.  With some easy swaps that I’m about to share with you over the next few weeks, you'll see that we can keep these foods (with a few adjustments) in our regular diet while staying healthy and not gaining weight. 

Today I want to share my favorite swaps for SANDWICHES & WRAPS, as well as RICE, and I'll share 2 fabulous recipes that you can try this week!

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A Delicious Pumpkin Recipe for the Holidays

I have to admit that one of my favorite things about the Halloween/ Thanksgiving/ Christmas holiday season is the FOOD. And I know I'm not the only one!

However, it can be difficult to stay healthy especially with the abundance of desserts that are constantly served and so hard to resist!

The key is to allow yourself to indulge a bit, while finding ways to stay as healthy as possible.  And to stay on that healthy path, I always suggest dedicating some effort to planning ahead.  

I personally like to cook a lot during this season, and come up with healthier versions of the traditional heavier holiday meals. 

I challenge you to make this holiday season your healthiest yet, by finding the holiday foods you love and making healthier versions of them.  It's fun and easier than you may think! 

Today I want to share my healthy version of one of my favorite holiday desserts - Pumpkin Pie.

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Traveling? An Easy Recipe For Your Next Long Haul Flight + 4 Key Supplements

The month of August has been non-stop traveling for me, from California, to Spain, to Nicaragua.  As fun as it has been, all the traveling poses a big challenge to my healthy lifestyle.  My body is very sensitive to changes in setting, time zone, air pressure, and of course, changes in routine.  My body KNOWS when its not at home. 

Luckily I've learned a few tricks over the past year (as traveling overseas has become a monthly occurrence) that really work well for me.  I’ve made it my mission to find ways to have my body adjust as much as possible, and avoid the bloating and fatigue that often comes with these long flights. 

It all starts with the flight itself, which is always one of the most challenging things for me.  For starters, I’m someone who has a big appetite, and cannot go more than a few hours without eating.  And, similar to many of you I'm sure, I have a hard time sleeping more than two consecutive hours on a flight.  So if it’s an overnight flight, I’m tired, restless, and my body naturally craves food.  Therefore, I would usually end up eating eat plane food (even though the food isn’t great, and of course, it’s highly processed!) just because I was bored and couldn’t sleep.  And since the meals are quite small, I would eat almost everything, including the sugar-loaded dessert.

So what have I done to improve my long flights and disruptive travels? 

First and most importantly, I’ve come up with a go-to recipe for healthy food that I can take with me on the flight, through security with no problem, and that tastes delicious even at room temperature.  It’s my Sweet Vegetable Bake.  I make a large batch, and take that with me, together with some raw nuts and fruit, and I’m set for the entire plane ride.  This way I fill up on healthy homemade food, and can avoid the airplane food filled with chemicals and preservatives, and most importantly, I am able to resist the unnecessary desserts.

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Sweet Beet, Leek and Hemp Soup

Two vegetables that I LOVE and frequently buy are beets and leeks.  So instead of my usual - which is just sticking my veggies in the oven with coconut oil and sea salt, I decided to try making a soup with them, and wow, the result was delicious.

Beets are filled with nutrition, high in many vitamins and minerals including: the B vitamin folate (great for mommies-to-be), potassium, fiber, vitamin C, iron, among others.  Beets are known for their phytonutrients, which contain antioxidants, anti-inflammatory properties and provide liver detoxification support.

Another amazing thing about beets is their delicious sweet flavor, which I have found is also great for reducing my sugar cravings.

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A Superfood That Will Change Your Life

Do you have any digestive issues? Cholesterol concerns? Heart concerns? Are you catching a cold? Want to build more muscle? If you answered yes to any of these questions, then you should be eating chia seeds!

Chia seeds are packed with Omega-3’s, fiber, protein, calcium, iron, zinc, antioxidants - that help lower cholesterol, reduce risk of heart disease, build muscle, and improve bowel movements.

They’re also packed with phytonutrients that boost the immune system, support bone-building health, and improve hair, skin and nails.

Lastly, because of the high protein and fiber content in each small serving, chia seeds will suppress your appetite by making you feel full, therefore a great tool for weight-loss!

And in my opinion, the KEY to making the introduction of chia seeds into your diet a GREAT one, is learning how to make Chia Pudding. With these 3 recipes that I will share with you, you’ll see how simple yet delicious chia pudding can be. Enjoy for breakfast, or a smaller portion for dessert or snack.

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