- 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.
Unless you have been living under a rock for the last few years, you would have no doubt heard about the health benefits of juicing. But did you also know that a juice elixir can also be a safe way to lose weight? When used in conjunction with a healthy whole food eating plan, juicing provides a high level of quality nutrition, which will assist in weight-loss. Read on to find out how.
1. Easy Digestion
One of the greatest benefits of juicing fruit and vegetables is that drinking them (as opposed to eating them) makes them really easy for your body to digest. If you are to juice a couple of tomatoes, celery, cucumber, spinach, and carrot, you will make a delicious fresh vegetable cocktail that will provide a huge amount of nutritional benefits to your body. If you were to actually consume those same vegetables raw, from a plate, in one sitting, you would find the process to be quite difficult. It would take a lot of effort to eat and digest the same quantity of food. But by juicing those vegetables, you get to drink in one glass a dense quantity of vitamins, minerals, and nutrients very easily.
2. Reduce Cravings
When you drink a glass of freshly made vegetable or green juice, you are loading every cell of your body with detoxifying minerals. By drinking your veggies and fruit, you are giving your body all the amazing nutrients that it needs to heal, stay healthy, and reduce the risk of illness. In turn, you will also find that you experience a reduction in cravings, particularly for sweets or processed foods. This is because you are feeding your body all that it needs. Your body won’t be sending messages to your brain that make you crave particular foods that contain certain minerals or vitamins that you might otherwise be lacking. It is in this way that you will start to lose weight, often quite quickly. You simply won’t be eating the bad foods that make you gain weight, and you won’t feel like you are depriving yourself of ordinary foods.
3. Tasty Fuel
Guess what, green juices taste great! You can make your juice even more tasty by adding lemon, mint or ginger to give it a punch. You may even enjoy the flavors so much so that you choose to make a juice rather than eat another less healthy snack food. Also, juice made at home is a much better option than store bought). Even fresh, store-bought juices will often have sugar or preservatives added to the juice. Which means you are drinking a lot of unnecessary calories! On the other hand, a homemade vegetable and fruit juice delivers nothing but goodness that is healthy fuel for your body.
4. Satisfying Snack or Dessert
Another amazing thing about juicing is that by drinking a freshly made juice, your appetite shuts off. This is because your body (which is amazing at knowing just what it needs!) is getting all that it is looking for. You will feel satisfied and satiated, much more than you would by eating empty calories in junk food. Your body will feel revitalized, not sluggish or heavy, and instead of searching for more food even after you have just eaten something, you will find that you don’t really want or need anything more.
5. It is Not a Fad Diet
Once juicing is a regular part of your lifestyle, and you start to experience all the health benefits and begin to lose weight, you will realize that incorporating fresh juices into your life is definitely not a diet fad. Unlike regimented diets that are difficult to follow and which can often make you gain weight, juicing works in such a remarkable way that you will want to include juicing in your life forever. You might notice your skin is clearer, your eyes are brighter, and your nails and hair grow more quickly. You will also have more energy and you will start to feel amazing. Juicing may even become a way of life you will want to follow forever!
6. You Invest in Your Health
In order to start juicing regularly, you will need to invest in a juicer, which initially means setting aside a bit of money. You might feel like this is an expense you don’t want to have, but by making that purchase, you are committing to your health and weight loss. It gives you a reason to stick to the concept of juicing for long enough that you will start to notice the difference in how you feel. It is also an investment in your health and well-being, so not only does juicing help you to lose weight, but it will save you money in medical fees in the future.
7. Fun and Variety
In order to lose weight and to stay motivated, life needs to be fun, right? Juicing is the ideal way to bring this into your life. As you start to get into juicing, you will find it great fun making new combinations of fruit and vegetable cocktails. You will make all kinds of unique and interesting drinks, and you will find that you never get bored from the endless variety of beverages that you can make for yourself and others. You will also want to share these drinks with others, which will also mean getting encouragement and support from those around you as you continue your weight-loss goals. Support is super important when it comes to making, and sticking to, healthy changes in your life.
Juicing is a fabulously fun, easy, and healthy way to shed those unwanted pounds without any struggle or deprivation. You've got nothing to lose by starting to make green juicing a regular part of your lifestyle. To get you started, here is a delicious and easy juice to kick-start your weight-loss:
Trim and Delicious Green Juice
½ beetroot (peeled)
1 rib celery
1-inch piece of ginger
Run the vegetables through your juicer and enjoy!
I just couldn't resist. In my mad rush to write and publish my new book by the deadline, I left some important details out. At least to me it was important, and I just couldn't sleep at night knowing my book was missing this information. So, back to my computer I went for what seemed like weeks of typing to revise my book!
Now I can sleep knowing that my book is finally perfect! Well, as perfect as it can be in my not-so-perfect world. I'm so excited to release the updated version of Stop Surviving, Start Thriving and hope that women all over the world will benefit from reading my book and taking steps to make their busy lives perfectly balanced.
In my book, not only do I talk about the dangers of living with too much busy-ness, but I offer simple tips and solutions that have worked for me and my clients. I share all my personal strategies for living a healthier and balanced life. I include chapters on how to overcome anxiety, eliminate stress, learning to love your yourself, how to build a healthy pantry, favorite clean eating recipes, simple cooking tips, and my favorite, how to glow into your golden years!
My book is perfect for any woman or mom wanting to live a more fulfilling, balanced and happier life. You can order your copy online at Amazon or Barnes and Noble -- and please share with your BFF's, mother, sister, daughter, or grandmother. They will love you for it! And so will I.
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.
We already know that breakfast is the most important meal of the day, but sometimes it just doesn't fit into our schedule the way it should.
How we begin the day will determine how the rest of the day goes. It will determine if we feel energized or if we are dragging with lack of energy. What we put into our bodies is directly related to how we physically feel.
So if you frequently skip breakfast and grab the coffee mug instead, then this blog is totally for you.
We all need and crave energy. I know I do! Sometimes it is so easy to want to grab a quick bagel or even forget breakfast and just get through the morning on 1 or 2 cups of coffee -- looking for energy to survive the day. But I don't want you to just survive through the day, I want you to thrive through the day. I also don't want you to go on the "crash and crave" roller coaster all day long!
If you begin your morning with caffeinated coffee and sugar, you will crash, and you will be either too tired to make it through your responsibilities or you will be reaching for another cup of coffee to get through a few more hours.
Smoothies are a great alternative for a fast breakfast that can help energize us throughout the entire day. When you toss in some greens, a little fruit, and a healthy liquid like coconut water you are bound to feel
energetic and ready to take on the day. Starting the day with a smoothie also gives you important antioxidants which help protect our bodies from free radicals and it is a great low glycemic meal. Eating a breakfast low in sugar will help curb your cravings for the entire day, and it will also help prevent that mid afternoon crash.
The next time you want a quick breakfast, try a delicious smoothie that will leave you feeling energized and motivated. A morning smoothie will provide your body with the nutrients it needs to produce natural energy and naturally boost your metabolism.
So, what are you reaching for tomorrow morning? I know I will be turning on my blender and getting ready for some long lasting energy.
Looking for delicious smoothie recipes? Sign up for my newsletter and receive a free download of my eGuide "9 Smoothies To Change Your Life."
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!
We have all done it: extended our R.E.M. sleep cycles by hitting the snooze button once or twice, maybe even three times. The payoff for those precious extra minutes of sleep often ends up with a mad dash out the door and skipping breakfast. This morning ritual couldn’t be more counterproductive. Your body has just spent hours resting and recovering from the prior day’s activities and now needs fuel to tackle the new day ahead!
So, what to do? Here are a few of my favorite on-the-go breakfasts that will help you get your day off to a great start. All of them can be adapted to meet your dietary lifestyle.
If you literally don’t have a moment to spare, then you are going to love a morning parfait. It can be prepared the night before, and all you need to do is open the fridge, grab it, and go. You will need a small container, store-bought or homemade granola, yogurt of your choice, and optional fruit. Depending on the season, I like using organic berries, apples, peaches, or mangos. Place some granola on
the bottom of the container. Next, add some of the yogurt, and then add the fruit. Repeat these layers and you are done.
With a little more planning and a bit more time in the morning, you can enjoy a delicious breakfast wrap. You don’t need many ingredients to create this protein-rich breakfast. Gather up your favorite veggies, some pastured eggs, a tortilla of your choice (wheat flour, gluten-free, or organic corn), rice, and cheese (optional). The night before, place a variety of vegetables in a roasting pan with a bit of avocado oil, and roast at 450°F for around 20 minutes. I have used zucchini, cauliflower, onions, mushroom, carrots, red peppers, broccoli, and eggplant. Really, the list is endless. Save these veggies for the morning. In the morning, scramble up one or two eggs or egg whites, and add the veggies, seasoning, and optional cheese. Place everything in a tortilla, and it’s a wrap. Out the door you go.
And what is more convenient than breakfast in a cup? In the time it takes to brew up some coffee or steep some tea, you can blend together a nutrient-rich smoothie. Here is a basic smoothie recipe that you can adapt and make your own:
1 cup almond milk, coconut milk, or rice milk
1 cup mixed organic berries, blueberries, strawberries, or raspberries (fresh or frozen)
1 cup kale or spinach
1/2 cup ice (optional)
1 tablespoon of chia seeds
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.