- I love that you taste sinfully delicious, yet are one of the healthiest fats.
- I love that you make my skin beautiful. Your antioxidants help to rid me of toxins which promote premature aging and wrinkling of the skin. Tip: Apply one mashed avocado as a facial mask and leave it on for 20 minutes before rinsing. It will help to remove toxins and soften the skin.
- I love to spread you on my sourdough toast with a sprinkle of pink Himalayan sea salt.
- I love that you make my hair shiny. Tip: Mash together one avocado and one raw egg plus a couple drops of your favorite essential oil and apply to hair. Leave on for 20 minutes, then rinse, wash and condition with your favorite toxin free products. I like these from NYR Organic.
- I love to use you in my salads. Any kind of salad.
- I love to use you as a dip, by adding chopped tomatoes, onions, cilantro and a squeeze of lemon.
- I love that you complete me. You provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in red meat, which is difficult for most people to digest, avocado protein is readily absorbed by the body, because it also contains fiber. If you are a vegetarian or vegan seeking more protein, avocados are a great food to include as a regular part of your diet. Highest protein content of any fruit (yes, it’s a fruit).
- I love to use you in my smoothies to add some creamy richness.
- I love you on top of my poached eggs. A favorite!
- I love that you help me with my ABCs. While avocados have a high caloric count (one avocado is 320 calories), the nutrients and healthy fat make it a must-eat. They are an alphabet of vitamins. One avocado provides your body with vitamins A, C, E, K and B6, along with a high amount of potassium. Perhaps the greatest health benefit of avocados is that it can improve your absorption of nutrients. Which means by combining fat burning foods with an avocado, you can improve your nutrient absorption up to 400%!
Ah, avocado. How do I love thee. Let me count the ways.
Do you often experience symptoms like gassiness, bloating, constipation, and sharp cramp-like pains? You could be eating foods that are causing havoc on your digestive system. Luckily there is an easy way to find out.
Perhaps you've heard about the Elimination Diet. Or maybe not. The Elimination Diet is an approach to figuring out which foods you are sensitive to so that you can eat mindfully and keep your digestive symptoms at bay. The gut is where the majority of your immune system is and is considered the “second brain” in your body, so it is important to keep it healthy and keep things running smoothly. In the elimination diet, you start by eliminating common culprits of digestive upset and common food allergens. You simplify your daily meals and snacks so that you are only eating real, nourishing foods that will not hurt your gut. In fact, you can begin to heal your gut with a proper elimination diet.
The categories of food to eliminate are:
Learning which foods are friendly to your body can be life changing. My seasonal cleanses, like the Fall Cleanse right now, is based on an elimination diet. We eliminate common allergen foods for 7 days and then slowly add back foods. You will know, as you begin to add foods back in, what works and what doesn’t.
If a food causes symptoms on three different occasions, you will know that you are sensitive to that food and to avoid it for a while and try again later. Eventually you will come up with a plan that your body will love. Everyone is different and finding your own unique way of eating to feel good will change your life.
*Heizer, W D., Southern, S, McGovern, S. The Role of Diet in Symptoms of Irritable Bowel Syndrome in Adults: A Narrative Review. JADA 2009; 109: 1204-1214
Are you eating real, whole food as much as you’d like?
I have found that the best possible way to live a healthy lifestyle and have healthy and delicious meals all week long is by meal prepping once for the whole week.
It saves me time, money, and stress, all the while allowing me to stay
on track with eating healthy.
STEP 1: PLAN & SHOP
I begin meal planning by making a list of recipes and meals for the upcoming week. I create a list based on what I will have for breakfasts, lunches, snacks, and dinners. I use a weekly shopping list as my guide and then I’m off to the store!
If this step alone overwhelms you, this is where my clean eating programs come in! I have done all the work for you! They are broken down into recipes, shopping lists, and even meal prep ideas for each week, based on the servings you need!
STEP 2: PREPARE THE FOOD
When I get home from the store, I keep out the items I plan to use for my meal prep. I pull up my meal plans and get to washing and cooking! Throughout the week, I typically have a protein shake for breakfast, but I
find that many of my breakfast recipes are great for mid-morning snacks, and/or if I am in need of a breakfast on-the-go.
I generally prepare big batches of veggies. I start with washing the greens, then set aside to dry and move onto slicing, dicing, and dividing veggies into containers for use in cooking and salads.
When a recipe calls for precooked chicken, I prepare it in big batches. That way, I am only prepping chicken once for all the recipes. I store the extra in the freezer for later use.
STEP 3: PUT EVERYTHING TOGETHER TO MAKE THE RECIPES
To keep it simple, I wash my greens and lettuces in advance and store in airtight containers. When I’m ready to make a big salad, I just add the extra veggies and toppings . If I’m taking it to go, I divide it into containers.
For dinners, I typically make two favorite main dishes, which allows me to prepare and freeze in advance making it easy for during the week.
STEP 4: PUT IT ALL AWAY!
After all the food is prepped and the recipes are made, I put everything in containers and place it in the fridge. That way, I have delicious, fresh, whole foods ready during the week to make healthy meals in minutes.
If you are still scratching your head, don’t let it discourage you!!! It can take time to learn and get in the swing of things. A great place to get a jumpstart is with my done for you Clean Eating Programs, which provide weekly shopping lists, meal plans and quick & easy recipes, along with simple steps to prep and store for the week.
You know how nice it feels to drive your car home after getting a tune up? The oil is squeaky clean, the fluids have been topped off, windshield wipers have been changed, tire pressure is at that perfect level, and it’s been washed inside and out?
Well, just like our cars need a tune up, a seasonal cleanse allows our bodies to become shiny and new again too. It allows our body to reboot our metabolism, boost our immunity, clears the cobwebs from our minds, gives our skin a chance to glow, and allows us to lose weight effortlessly.
Are you afraid that it will be too hard or that maybe you aren’t worth it? I know for a fact that you ARE worth it, because I know deep down you are just like me. You want to be happy. You want to feel energetic, vibrant, and full of joy. Do you remember what that feels like? You can be confident in the fact that you are worth it. You are enough!
Maybe a little fear comes up for you at the thought of not being able to eat your favorite foods.
Are you concerned about giving up your daily coffee, chocolate, or evening glass of wine?
Are you afraid you will have to drink green juice and smoothies all day?
Maybe you think that you will feel hungry or deprived. No worries, because I’ve created a simple cleanse so anyone can pick which level of detox adventure they want to go on. Having fear is natural, but you know what is not natural? Feeling like we have to constantly count calories, not eat any fat, and go around in circles from one diet to the next. The thought of doing that for the rest of my life sounds just plain boring!
There is no reason to be scared because you will NOT feel deprived. On a healthy cleanse, you will eat wholesome, nourishing foods. The only thing you have to lose is some unwanted pounds, dark circles and puffiness under your eyes, and that feeling of fatigue that has been dragging you down. A detox and cleanse will help you to discover your blueprint for the foods that work for your unique body.
I have everything you will need in my Spring Renewal Cleanse: you get a step-by-step guide, 61 recipes, a shopping list and 11 day meal planner, as well as daily protocol & a food diary. And I will be with you every step of the way with daily e-mail support and a private Facebook forum where I give my coaching support.
Check out all the details here. Register today and change your life!
All fresh fruits and vegetables contain magical powers when it comes to shiny hair, clear skin, and strong nails. However, the ones I’ve chosen below are perhaps not as well known for their powerful beauty benefits. Try and include these foods into your diet if you want to look your best without the need for botox
or other unnatural remedies.
The best thing is that all these foods are easy to incorporate into your diet. Add turmeric to juice and combine the other foods with some of your favorite raw vegetables to make a great, glow-enhancing salad. Who said that beauty was hard to keep?
Okay, the holidays are officially upon us! Since most of us are running around shopping and preparing for celebrations, I wanted to share some tips with you for how to eat healthy when you are really busy. Because it makes you feel GREAT to keep eating healthy, right? And we aren’t going to let “being busy” stop us from feeling great!
Here are some easy tips on what you can eat to stay healthy when you are super busy!
So fast, just pour some coconut water, almond milk or coconut milk into the blender, then throw in your fruits AND some veggies (spinach, cucumber, kale, just to name a few). Add some protein if you like (hemp seed or chia seed, or maybe a scoop of hemp protein powder) and some healthy fats (avocado or the proteins I mentioned before which also have you covered on the healthy-fat front!). For extra flavor, add some vanilla extract or dash of cinnamon.
Chop up a bunch of lettuce – romaine or red leaf – and add some spinach. Pile on some other chopped veggies – tomatoes, cucumbers, carrots, radishes, sliced beets, bell peppers, onions…whatever you like. Add some protein. Choose pumpkin seeds, sunflower seeds, cooked organic chicken breast, kidney beans, sprouts, a hard-boiled egg, or wild salmon or tuna.
Make a quick dressing with stone-ground mustard, extra virgin olive oil, organic apple cider vinegar and a dash of Bragg’s Liquid Aminos (or just a bit of sea salt if you don’t have Bragg’s or can’t find it). Toss it all together and eat. If you chop the veggies in bulk you can make a couple salads at a time (just don’t add the dressing to them) and they usually last a couple days.
Find Healthy Take-out.
This could be from a nearby restaurant (I love my local Thai restaurant and it’s really close and inexpensive) or you could find a place that serves healthy food to go. I like the deli at Whole Foods Market. Just pick up a couple dishes to tide you over the next few days. Many healthy restaurants in the SF Bay Area offer organic and locally-sourced produce, organic chicken, and free-range grass-fed beef and bison. Ordering smaller portions will keep you on track but you can also get a medium or large size meal if you want to have extra leftovers.
No, it’s not quite as cheap as buying and preparing it yourself, but if you are a busy person (OR you just don’t enjoy cooking) and would just spend the money on junky fast food or pizza delivery, then it’s a much better value.
It’s always the small habits that add up. Don’t let yourself fall back into old habits that cause you to not feel so great! I’d love to hear from you, too: what do you like to eat when you are really busy?
Kim Neto, CHHC
I am passionate about health and wellness. As a Certified Holistic Health Coach, I work with busy women to restore vitality and balance to their lives.