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Mason Jar Salads!!!!

Blog, Health

So the trendy thing in clean eating is Mason Jar salads. And I have to say that I am in love with this idea and I’ve jumped on the bandwagon. I played around a little bit with some of my favorite veggie combos and will be posting more mason jar salad recipes on the blog soon. In the meantime here is my simple go to recipe and a quick breakdown on how to make one for yourself.

I love making these because I think they are perfect for people who are on the go and don’t have a lot of time. You can make these ahead of time as they can last in the refrigerator for 4-5 days. For my salads I use a large mason jar with a wide opening as it makes for easier eating. Feel free to customize them and use what ever combination of veggies, beans, nuts or seeds.

 

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The first step is to add you salad dressing to the mason jar. This way your salad doesn’t get soggy before you are ready to eat it. MasonJarSaladStep1

Simple Salad Dressing Mix:

3 tablespoons Olive Oil

1/2 teaspoon Dijon Mustard

1 teaspoon Balsamic Vinegar

 

Next add in your veggies. For this salad I added bell peppers, cucumbers, mushrooms, and tomatoes.  MasonJarSaladStep2

 

The next step is to add your grains, protein, and healthy fats. I used chick peas for my protein and avocado as my healthy fat. MasonJarSaladStep3

 

Last but certainly not least are your leafy greens. I used a spring mix with spinach. It’s important to place the leafy greens last because this prevents them from getting wilted. If you plan on making these salads ahead of time the last thing you want is a soggy wilted salad. Yuck!  MasonJarSaladStep4

I also like to add nuts or seeds like flaxseeds, sunflower seeds, or almond. Nuts also add an extra boost of protein to your salad.

 

Close the lid on the mason jar salad tightly to avoid oxidation and help maintain freshness longer. IMG_1884

 

When you are ready to enjoy your salad all you have to do is turn the mason jar upside down to distribute the dressing. IMG_1883

 

See how easy that was!

 

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The Dirty Dozen Organic or Not

Blog, Health

The term organic is becoming widely more mainstream as now even stores like Walmart are providing more organic options. I recommend buying from farmers markets or local farmers more often than not but if you must shop at your local grocery store try and buy organic whenever possible. Organic food contain less pesticides and other non-natural substances especially GMO(genetically modified). One of the main issues I find when speaking to people about clean eating is the fact that eating healthy costs more. Yes organic food can be a tad more pricey than regular but you also have to consider your health not just the price. There are ways to avoid the hefty price tag but still get the best bang for your buck. The below lists fruits & veggies that should be organic and also a list that is okay to buy standard.

 

 

Dirty Dozen

Apples

Bell Peppers

Celery

Nectarines

Strawberries

Cherries

Kale

Lettuce

Grapes

Carrots

Pears

Peaches

 

Clean 15

Avocado

Sweet Corn

Pineapple

Mango

Asparagus

Sweet Peas

Kiwi

Cabbage

Eggplant

Papaya

Watermelon

Broccoli

Tomato

Sweet Potato

Onions

 

 

God Bless you all and cheers to your journey to health!

 

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Green Coconut Banana Smoothie

Healthy Snacks, Juices & Smoothies, Recipes

This smoothie blend recipe works for anytime of the day. Because it contains nuts which is a great source of protein you can use drink this for breakfast. Sometimes I have a mason jar filled with this yummy blend for a quick snack to hold me over. Drink it as you wish and enjoy.

Make Your Own Vitamin Infused Water

Blog, Health
 
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Infusing water with fruits and herbs creates a wonderful drink filled with flavor and nutrients. These are great to make all year round. This is also a perfect way to get kids to drink more water. Infusing water simple involves steeping fruits, veggies, and or herbs until all the flavors blend together.
 
 
I love drinking infused water after a workout or during the warmer months to hydrate my body. Plus they are incredible easy to make , so why not try it! Watch the below video to learn how I make my fruit infused water. 
 
 
MY FAVORITE BLENDS:
Cucumber & mint
Apple & cinnamon sticks
Kiwi, Raspberry, Peach
Cucumber, Lime, Lemon
White Peaches & Apples
Strawberry, Blackberries, Blueberries, Mint
Strawberry & Orange
Pineapples, Papayas, Lemons, Sage Leaves
Blueberries & Pomegranate Seeds 

 

 

 

 

 

 

 

 

 

 

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10 Essential Healthy Living Tips

Blog, Health

 

 

Eating healthy and staying that way can be a bit of a challenge especially if you are a beginner. The following are some tips that I’ve learned along the way in my journey to better health. I hope you will find these helpful.

 

 

Drink More Water

It is important to keep your body hydrated. So be sure to drink at least 8 glasses of spring of mineral water. Eat lots of water rich fruits and vegetables as they are a good source of hydration because the water in plant cells are better absorbed by the body. Your body is 70% water so drinking more will help flush toxins from the body.

 

Don’t Skip Meals

Skipping meals throws off your metabolism aiding in fat and weight gain. Always eat when you are hungry especially breakfast. Studies show that eating a complete breakfast with essential healthy nutrients helps you concentrate regulates your blood sugar, giving you energy throughout the day. Don’t be fooled to thinking that by not eating you are losing weight because your body will actually hold on to the fat as storage instead of eliminating it.

 

Don’t Eat Fried Foods

Bake, broil, or grill foods and make sure your meats don’t burn. Burning meat and oils cooked at extreme high temperatures creates trans-fat which in turn leads to higher cholesterol and increases your risk for heart attacks and strokes.

 

Avoid Crash Diets

Put simply diets don’t work as most people gain the weight right back. All of these diet crazes can actually damage your health and good looks. Instead focus on maintain healthy eating as a lifestyle. I follow the 80/20 rule. Eat good whole foods at least 80% or more of the time, while occasionally allowing for snacks or sweet treat meals.

 

Eat More Fruits and Veggies

Fruits and vegetables are full of antioxidants, vitamins, minerals, and fibers to help support all functions of the body. Colorful fruits and veggies provide more antioxidants than pale-colored ones. Try to eat at least two different vegetables with lunch and dinner every day.

 

Stay away from Hydrogenated Fats

Hydrogenated fats may increase free radicals in the body. Instead add healthy oils rich in anti-inflammatory omega-6 essential fatty acids to your diet and eliminate all processed fats and oils from your meals. Good options for cooking are olive oil, grapeseed, and coconut oil as a replacement for butter.

 

 

Eat More Fiber

Roughage from fiber rich foods is crucial for healthy complexion and a flat tummy. Fiber binds to toxins and helps eliminate them from the body before they can harm your vital organs. This also takes the stress off your liver which is the main organ for detoxification. Try adding food like oatmeal, dried beans, peas, carrots, broccoli, artichokes, apples, oranges and whole grains.

 

Cut down on Sugar

Sugar speeds up the aging process and also leads to more fat storage and weight gain. Replace sugar with stevia or raw honey. Replace simple carbs with complex carbs. Beware of “diet drinks” as they are not a healthy option either. They are loaded with artificial sweeteners that can disrupt your health. Dilute fruit juices as well as they can contain added sugars.

 

Avoid heavily Processed foods

Foods that say “enriched”, most frozen, canned, or boxed foods. These are filled with stabilizers, preservatives, and other synthetic junk. The damage it does on your healthy and weight are enormous. A good rule is to eat less of anything with a “shelf life”. Even though they can last longer on the shelf doesn’t mean that they are beneficial to your body.

 

Don’t Get Discouraged

It can be a little intimidating to change your eating habits so don’t feel like you have to make this change overnight. Start by slowly eliminating the bad food from your diet and replacing them with beneficial options. Be kind to yourself. Eating healthy will not become a habit if you look at it as a burden. Your body will thank you!

 

 

 

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Kale & Quinoa Salad

Recipes

Kale and Quinoa are becoming widely more popular because of their amazing health benefits. Kale is an excellent dark leafy green from the same family as collards. Quinoa is a super food and great source of protein. This recipe is adapted and modified from Women’s Health Mag. I hope you enjoy my spin

Coconut Berry Smoothie

Healthy Snacks, Juices & Smoothies, Recipes

This is a great way to get a healthy start on your day. Coconut water is naturally refreshing and adds a sweet and nutty flavor to the smoothie. Another added benefit of coconut water is that it’s deemed as a natural sports drink since it carries natural sugars, electrolytes and potassium. The ground flax seeds in this recipe also aid in increased energy to help you get through the day.