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junk food science is real…..

(Scroll down for a 21DSD SUPER GARLIC STIR FRY RECIPE) Make no mistake….it’s no accident you “can’t eat just one” of a potato chip.Food science is an entire industry dedicated to DESIGNING foods you can’t stop eating.“When it comes to stimulating our brains…individual ingredients aren’t particularly potent.  But by combining fats, SUGAR and salts in …

Healthier hot cocoa (for the kids) & EO Sangria (for you)

MERRY CHRISTMAS FRIENDS🎄🎄I wanted to send you a short note of encouragement today about your food, weight, the scale and eating too much sugar….tis the season right?This isn’t the time to let it cause you stress.I promise you will be motivated to “eat clean” and “get healthy” in a  week or two (hello sugar detox) …

Minestrone soup to help you eat your veggies!

I know I say it all the time but seriously….here it is again…..

There really is NO PART of your health that WON”T improve if you eat more veggies.

Like, seriously….it’s that big a deal!

  • helps maintain healthy weight (and lose!)
  • better digestion
  • helps maintain healthy blood pressure
  • the rainbow of colors provide a variety of vitamins
  • fiber helps reduce cholesterol and protect against heart disease
  • helps protect against cancers (!!)

A lot of what I do is help people figure out how to eat <more> plant based diet.

You have to figure out how to fit in those vegetables.

Your life depends on it 🙂

BUT your kids….

OH THE KIDS

I feel like this is a constant battle most mama’s are struggling with and I GET IT!!

REALLY, I do.

Trying to get those littles to eat healthy is no easy feat and do not despair if you struggle with this all the time.

There are lots of things you can do to help make this a more “normal” part of their diet. Really!!

A big part of it is about experimentation and making sure you offer them a variety of vegetables….frequently.

No….they may not always eat them, but OFFERING them is the first step (and I’m not above bribery!)

“You can have mac and cheese AFTER you eat your broccoli”

“I’ll make you some pasta but you HAVE to have some peas in it”

I know, it’s hard. This email to you is one of encouragement….YOU CAN DO IT and even if it doesn’t seem like it’s working….IT IS.

Just keep going, keep offering, keep trying….this is critical to their long term health and will help them from struggling long term.

SO, on that note….I wanted to share this easy Minestrone Soup Recipe (see below) that the whole family would love. It is full of veggies and I serve it with a side of crusty bread for dipping. If you’re convinced you need the animal protein you can easily add some chicken breasts or ground turkey to this soup and it would be delicious.

You know, this “being healthy” thing? It doesn’t have to be heard.

You can do it, I believe in you. 😘

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Healthy Easy Minestrone Soup

Ingredients:
1 large can diced tomatoes
4 cups veggie stock
1 can kidney beans (or bean of preference), drained and rinsed
1 onion, chopped
2 cups green beans, chopped
5 cloves garlic, diced
1 cup mushrooms, diced
3 stalks celery, chopped
3 carrots, chopped
1 tablespoon fresh basil
2 cups pasta

Directions:
Add onions and celery to a stock pot with a bit of EVOO, sauté a bit until the onions begin to soften and the flavors begin to break down a bit and caramelize.  I like to add the garlic as they soften.

Add the rest of the ingredients and cook till vegetables are tender and pasta is cooked through.

CROCK POT: You could add all ingredients to the crock pot and cook for 2-3 hours. 

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Detox vs Clean Eating….what’s the difference?

Well, it’s January and it’s time to get back in our groove right?

Routine.  Back to work.  School gets back in session.  Cold weather keeps us IN a little more than usual? Or maybe you’re hitting the gym in an effort to combat some of the eating and drinking you did over the past few weeks?

Well I have the perfect program to help you get started RIGHT in 2018!

Come do the 21-day Sugar Detox with us!
<EARLY BIRD PRICING on all my 21DSD GROUP OPTIONS THROUGH MONDAY 1/8 >

Most of my clients KNOW how to diet….let’s be honest, most of them have lost weight on diets many times before.

They’d rather do it the “right way” this time.

If that’s you, then THIS program is the exactly what you need.

No dieting.  Just a whole food program designed to kick those sugar & carb cravings to the curb.

I’ve had people ask me, is it better to do a “detox” or focus on “eating clean”?

Why not do both?

THAT IS EXACTLY what the 21DSD is all about!

Whole and real foods.
No calorie counting.
No crazy exercise requirements.
Gluten free, soy free and sugar free – very allergy friendly.

Essentially, we cut out sugars & processed foods for the three weeks.

As a Certified Holistic Health Coach most of what I do is help my clients create a healthier lifestyle by focusing on clean eating, better meal planning & prep, learning to listen to their bodies, and eat more nutritionally dense foods…..all of this while living a normal (crazy, hectic, busy) life.

That is why the 21DSD totally appealed to me and why I chose to offer this “detox” for my clients.

Because when you “detox” correctly….there is NO DIFFERENCE between a “detox” and “clean eating”.  Beware of anyone that tells you otherwise.

I would never recommend any crazy detox programs that require you to take a ton of supplements, juice all day long, or live on lemon juice and cayenne pepper water (ACK….remember that one?).

Not for me.

Not for my clients.

No way.

The 21DSD is a WHOLE FOOD program.  It was designed to get you back on track with your clean eating goals, and RESET your tastebuds.

You WILL be amazed at how you feel after 21 days!

FALL IN LOVE with REAL FOOD.

It will change your life.

Join us!

READ MORE & SIGN UP HERE

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FATS do not make you FAT!

My favorite HEALTHY FATS! As promised in my newsletter, here is a list of healthy fats to eat in balance with healthy protein and healthy carbs in your daily diet and a little about each one so you know the benefits!• Avocado – Avocados are packed with healthy monounsaturated fats that contain oleic acid, which …

DELICIOUS DRENCHING RECIPES!

Summer is here! During the hot days ahead, it’s more important than ever to stay hydrated. In fact, studies show that millions of people are dehydrated every day and don’t realize it. Do you suffer from any of these common signs of dehydration?

 
1. Fatigue 
2. Headaches 
3. Brain fog or confusion 
4. Dizziness 
5. Muscle weakness or cramps 
6. Constipation 
7. Dry, itchy skin
 
Also, sometimes we think we’re hungry when we’re actually just thirsty. Our bodies are smart but we can get confused about that! So remember to re-hydrate! You may be surprised by how much your symptoms improve or disappear.
 
Imagine flowers in a vase that are wilting. What happens when you refill the vase with water? You can see them come back to life! That’s what happens to your cells when they are dehydrated and then re-hydrated. Of course, it’s best to hydrate BEFORE you are even thirsty (or wilted). The rule of thumb is that if you are thirsty, you are already dehydrated.
 
Even if we know we should stay hydrated, many of us are plain bored with plain water. And that means that sometimes we grab a drink that seems more exciting, but can have the opposite effect – like a soda or sports drink. Many of these contain sugar and sodium, which can actually cause you to feel thirstier! Still, drinking something is better than nothing – that’s why you’ll often hear me say that healthy food and drink choices are a matter of “good, better, best.” So what are some better choices that are as good for us as plain water, but not as boring? Read on for some great options and delicious recipes that will keep you feeling refreshed even on the hottest days!

Love & Health,

Cucumber, Basil & Ginger – A Refreshing “Mocktail”

You may have seen this in restaurants where they serve craft cocktails, and for good reason. It is a light, refreshing blend of flavors. Bonus: the combo also has a mild detoxification effect on our bodies. Plus, cucumbers have a whopping 96% water content and three awesome phytonutrients called cucurbitacins, lignans, and flavonoids that have antioxidant, anti-inflammatory, and anti-cancer benefits. They don’t say, “cool as a cucumber” for nothing!

 

Ingredients:
• ½ of an English cucumber OR one small salad cucumber, cut in half and sliced thin
• 3 to 5 basil leaves, rubbed or “slapped” to release flavor
• 4 slices fresh ginger (or use sliced ginger in a jar)
• 32 ounces water

Directions:
Rinse and prepare the first three ingredients. Drop into a 32-ounce or greater pitcher. Add the water. Let ingredients steep – the longer, the more flavor. You can store covered at room temperature or in the refrigerator. Serves four eight-ounce glasses.

 

Watermelon Gazpacho

Ingredients:
• 4 cups chopped seedless watermelon
• 1 small salad cucumber, peeled, seeded and chopped
• 1/4 cup fresh basil, chopped well
• 2 TBSP champagne vinegar
• ¼ cup chopped white or red onion (optional)
• 1 clove minced garlic
• 1 TBSP olive oil
• ½ tsp sea salt

Directions:
Prepare all ingredients and place them all in a large bowl. Taking half of the bowl’s ingredients and using a mixer or food processor, blend half the mixture (you can make it chunky or smooth, depending on your preference). Transfer the blended mixture to another bowl. Blend the remaining half of the mixture, and add to the transferred bowl. Stores well covered in refrigerator for five days. Serve at room temperature or chilled. If you like, chop an additional small amount of the basil and sprinkle on top.

Watermelon POPS!

Ingredients
• ¼ seedless watermelon, cubed
• 1 cucumber, peeled and sliced
• 5 mint leaves
• ½ cup ice

Mix all ingredients in blender. Pour into Popsicle molds and freeze!

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Warm weather = SMOOTHIES 💚💚

When the warm weather arrives….I begin to think about SMOOTHIES.  I love love starting my day with a sweet and nutrient rich smoothie….I just FEEL healthier!! I recommend always adding in greens to your smoothie…if you’re worried about the taste, start with spinach.  There is very little taste and you will find it adds a nice creaminess.  As you become ore adjusted to the tastes then you can try some different variety of greens such as kale.  Remember, the more greens you can pack in….the better.

Also to note, to keep the glycemic index low on your smoothie, I recommend adding protein of some sort.  You can add a nice CLEAN (watch your ingredients) protein powder or a few tablespoons of seeds such as hemp, flax and or chia (or a mixture).  I’ve also used some silken tofu for something different…you’ll figure out what works for you.  If you need it “sweeter” then a protein powder that is flavored, like vanilla, may be your best option.  Make sure it is sweetened with stevia as many have hidden sugars and artificial sweeteners in them.  As yummy as fruit makes your smoothie, it can be a sugar loaded drink if you’re not careful – do your best to balance it out with the veggies and proteins – this will balance it out, help control the spike it could have to your blood sugars, and help ensure you are getting lots of the good stuff so it holds you over longer and keeps you from being hungry.

SO WHAT IS THE DEAL WITH SMOOTHIES?
WHY ARE THEY GOOD FOR YOU?

Smoothies are:

  • Chock full of vitamins, enzymes and minerals
  • Easy to digest, which mean optimal assimilation of your nutrients
  • Great for stabilizing blood sugar (make sure your smoothie has a healthy fat and protein – these are key for blood sugar stabilization)
  • A fabulous way to consume a variety of different fruits or vegetables at one time
  • Terrific for cleansing the body of toxicity
  • An easy way to add more fiber to your diet for optimal bowel function

Smoothies will give you more energy & are my favorite healthy “on-the-go” meal.  Here is my favorite basic smoothie – you can change up the fruit but you get the general idea…..my favorite (at the moment) is a combination of pineapple and greens with a vanilla powder….SO YUMMY!

Angela’s Favorite Green Smoothie (BASIC) 

1 1⁄2 cups water or almond milk
2 handfuls of chopped organic kale, spinach or power greens mix

1 small (or half large) frozen ripe banana
1 cup of frozen berries (blueberries, strawberries or any fruit combo)

1 scoop of plant based vanilla protein powder
1 tbsp of sprouted ground flax or chia

Blend greens and water until smooth first. Then add rest of ingredients until blended. Add a few ice cubes to make it thicker if necessary.  To me the key here is frozen fruit & frozen bananas.  When my bananas begin getting ripe I peel, break in half, and put in a ziplock bag in the freezer…then they are easy to pull out and throw in the blender!

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The summer of 2014 is when I broke my soda habit….

This pic cracks me up….so long ago, back when I drank Pepsi (prob 1999 or so) haha!

Let me tell you how my soda habit happened….

And then how I broke it.

I used to love my Pepsi’s…even though I’ve grown up in GA I never did love Coke. After I had Kelsey (10yrs ago) and I was trying to lose some weight….I went back on Weight Watchers and diet soda was “free”.

SO, I switched to DIET Pepsi and that is when I started going with all the “diet” stuff. I bought sugar free syrups, sugar free jello, sugar free popsicles and Equal for my coffee….you name it.

Even a couple of years ago, when I began to realize how bad aspartame was for me, I had a hard time with the soda habit. I would “allow” myself to have one day.

No more.

Then I weaned myself down and let myself just have one or two a week. I would buy the large bottles (16oz maybe?) and drink some, then put it back in the fridge and have a little at a time. I would stretch it out to last a few days….figured that was better for me….I was rationing it out, not drinking as much.

Then, one day, while on vacation in Orlando, I’ll never forget. I had bought a Diet Pepsi (the large one) at the store and was drinking it at the pool. I jokingly said to Rick (who has next to NEVER drank soda)…..

“sooooo…..should I enjoy my yummy soda all at once? or sip on it throughout this week?”

I was honestly quite proud I had cut it back to only 1 or 2 a week.

He looked at me and said (I’ll never forget)

“You know the problem? You’ve somehow made Diet Pepsi a “treat” in your mind….something you feel like you get to have on special occasions instead of thinking of it like it really is….poison”.

Poison. He was right.

I was making the choice to poison myself, and not only that, somehow I had elevated it in my mind as something special to enjoy. Some kind of special treat I actually CRAVED so I would ALLOW myself to have one ever so often.

Instead of really owning it for what it was – a terrible habit that was…quite literally, poisoning me.

That was a huge part of the mind shift that began my clean eating journey. From soda, to HFCS, to all artificial sweeteners, to preservatives, to other types of fake and toxic products that have been added to our “foods”.  Honestly, the poison that was my Pepsi, is really where it started.  That is where I began looking at the foods I ate, and the foods I fed my kids, and wondering….was I giving them something good for them? Or, inadvertently, poisoning them and feeding them chemicals?

That moment has stuck with me, and I’ve never had a soda since. Not only that, I have had ZERO urge or craving for it again.

The “habit” was broke when I shifted my mind into thinking about it differently.

That was the summer of 2014.

*this post was first shared in my private FB group where I share articles, recipes, inspiration and tips for living a “whole food lifestyle”.  Click here to join: EAT YOUR WAY HEALTHY with Angela B

Want more? Join my upcoming webinar on TUESDAY, April 11th at 9PM EST where I will share the Secrets to my Whole Food Lifestyle AND the top tips I use with my clients to help them see long term weight loss success!  Can’t make it live? Register and the recording will be sent.  Click here for more info: Secrets to my Whole Food Life Webinar

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One meal….two meal…..three?


Happy Monday friends – I had a successful dinner creation with my leftover foods tonight so I thought I’d share.   Tonight I did a Meatless Monday dish – as most of you know I eat plant-based 100% of the time and I try to do meatless 2-3x each week for my family.  That being said I feel like many meat eaters are scared to try and go meatless once in a while….they’re afraid they’ll be hungry perhaps? Miss the meat maybe? My big secret ingredient to a successful Meatless Monday that everyone likes??

CARBS.

It’s true.  My husband would be starving if I didn’t have plenty of carbs with dinner.  Don’t get me wrong, they’re GOOD carbs. But I do find people have a hard time sticking with a plant based diet if they’re only allowing themselves salads and veggies….your body does need more.  If it’s not getting its energy from animal proteins you need to include plenty of healthy carbohydrates IN ADDITION TO your plate full of veggies.  This dinner I made tonight had whole wheat tortillas and brown rice – plenty to help the hubs feel full and satisfied even without meat.

People ask me all the time if I cook a full meal every night….and the answer is….sort of….?

The thing is…I cook pieces every night, but I’ve learned how to stretch parts of it out over several nights to save me some work.  For example – I may broil or grill some chicken breasts for one night, and then use them the next night in a chicken pot pie and then use them again to make chicken fajitas.

I do the same thing with a pot roast.  Cook a roast and veggies in a slow cooker and eat it as is the first night.  Then I use it the beef and shred it for barbecue one night and another night I may throw together a beef stew (if it lasts that long).

Other times I do this with the vegetables – say I make a lot of red potatoes with the roast….we have lots of those left over but the roast is all gone? So I’ll use the potatoes with some chicken or pork chops a different night – or warm up, add some veggie broth or milk, and make mashed potatoes to go with something else…make sense?

Tonight’s dinner was the perfect example of this.  I made Mexican type foods this past weekend….I had made some black beans in my Instant Pot (SO yummy but you could totally use canned black beans).  We had eaten the black beans with some “fajita” type grilled veggies (onions, bell pepper, mush & zuch), some vegetarian tamales from TJs and some delicious red wine sangria :).  So, I had leftover beans and veggies that I needed to do something with.  An easy dinner would have been to grill up some taco meat, shred some lettuce and make tacos for dinner (just to give you an idea) but I decided to make some Vegetarian Enchiladas for a Meatless Monday dinner.  They were a hit so I thought I’d share.  I try to stay away from store bought sauces….honestly they’re full of JUNK and usually pretty simple to make.

First up – I made the enchilada sauce:

SUPER SIMPLE ENCHILADA SAUCE

  • 2 Tbsp butter or olive oil
  • 2 Tbsp all-purpose flour (can use gf or spelt)
  • 1 Tbsp chili powder
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1/2 tsp onion powder
  • 1/4 tsp cayenne pepper
  • 1 sm can of tomato paste (8 oz)
  • 1 1/2 cups veggie broth
  • 1/2 tsp sea salt

In a medium saucepan melt the butter or heat up the olive oil.  Add the flour and allow to thicken a moment.  Stir in the chili powder, garlic powder, cumin, onion powder and cayenne pepper.  Add tomato paste and veggie broth – I used a whisk to get all all clumps and continued to whisk until smooth.  Cook until it thickens up and season with salt to taste…you can also add more “kick” by adding more cayenne or whatever spices you like (this one, made as is, is very mild and even my kids enjoyed).

For my Enchiladas you will need:

  • 6-8 whole wheat flour tortillas
  • black beans (one can?)
  • grilled veggies, raw spinach, whatever fillings you would like
  • shredded cheese.

Cover the bottom of a 13×9 casserole dish with a little bit of the enchilada sauce.  Then add fillings to each tortilla – I add raw spinach to these….the taste is really not anything you notice and why not take the chance to get more green veggies in, right?

THIS is where it gets fun and you can totally customize.  I did half of ours with only black beans/spinach/cheese (as I have one picky child who is NOT happy about seeing bell peppers and mushrooms lol).  If you really wanted meat you could add some ground beef/turkey/chicken to yours….or even just in half.  On these I did cheese on half and on a couple I skipped the cheese and added more of the grilled veggies.  Again, just edit for your family right?

As I fill the tortillas I fold them over and place, seam side down, in the 13×9 dish and cover with the rest of the enchilada sauce

I baked this dish for about 30 minutes on 350 degrees – until the cheese was nice and bubbly.  I served it with a side of brown rice, some shredded lettuce and some sliced avocado – obviously it was a big #success as this is all that was left.

 

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