Steak + Goat Cheese Salad

IMG_6335.JPG

Friends, 

this dinner (or lunch) has become a staple in my home! It is full of the #nourishing3 and is not only delicious, but also super satisfying! 

Make sure to invest in sustainable grass fed meat.

Did you know that grass fed meat has more heart healthy omega-3 fats than conventional meat!? It is a great investment! 

Impress your friends and yourself with this 

beautiful + simple meal! 

Enjoy! 

Time: Under 30 minutes

Serves 2

Ingredients

2 cups Spinach mix

1 oz goat cheese 

3 tbsp grass-fed butter

(2) 4-6oz grass- fed steak 

1/4 cup chopped walnuts

1 tbsp Dijon Mustard

6 oz beets 

1/8 parsley

1 clove garlic 

2 tbsp Balsalmic 

2 tbsp Olive oil 

Dash of sea salt + pepper 

Directions: 

1.Cut beets into medium slices, toss with 2tbsp olive oil and sea salt + pepper . Put in the oven at 400 degrees for 20-25 minutes ( watch them). 2.2. While to beets are baking, create the parsley herbed butter for the steak. In a small bowl add grass-fed butter (softened), garlic, sea salt, pepper + parsley. Mix all ingredients until combined throughly. 

3.On a pan with 2 tbsp of olive oil on medium heat at the steak cooking 5-6 minutes each side. Once the steaks are done, add the parsley butter. 

4.In a small bowl add the balsamic, Dijon mustard, olive oil + salt and pepper and whisk

5.In (2) separate serving bowls add your mixed greens, steak, beets, dressing, sprinkled walnuts + goat cheese.

🍜Simple Chicken Pho Noodle Soup🍜

Pho soup is a staple in my house and is packed with the #nourishing3™️ -

(protein, healthy fats and complex carbohydrates)💥.

This means that it will keep you satiated, balance our blood sugar, keep you full longer and give you beneficial macro + micronutrients that your body needs😍.

I have swapped out noodles for butternut squash + zucchini noodles,

which kids and adults love due to the fact that it packs a nutritional punch!

The soup is also wonderful for the winter months due to the high amounts of antioxidants + vitamin C!

🍜Simple Chicken Pho Noodle Soup🍜

Serve 4

Ingredients 

1 Organic store-purchased rotisserie chicken chopped, 4-bok choy, 2 zucchini spiraled, 2 butternut squash spiraled 1 tbsp olive oil, 2 tbsp. chopped garlic, 1 tbsp. grated ginger, Dash of red chili pepper flakes, 2-quart organic chicken broth, 1-cup bean sprouts, 1 tbsp liquid coconut amines, Bunch of basil or cilantro for garnish.

Directions

In a pot, sauté veggies in garlic, ginger, and liquid coconut aminos. Add chicken broth and bring broth to a boil. Turn heat down and add veggies and chicken and let simmer for 5 mins. Serve with basil or cilantro garnish.

 

 

IMG_0257.JPG

Nourishing Turmeric Latte

IMG_4195.JPG

Have you heard of turmeric?

Turmeric comes from the Curcuma longa plant.

This healing plant grows in Asia as well as in India. Turmeric is a very powerful plant that has many health benefits. People from all over the world call this recipe "liquid gold", due to its anti-inflammatory properties. There are thousands of studies/articles that demonstrate how powerful this herb is.  

These benefits include:

  • anti-inflammatory properties
  • Pain relief 
  • Digestive health
  • Obesity 
  • Blood sugar regulation
  • Antidepressant

NOURISHING TURMERIC LATTE

INGREDIENTS:

  • Serves 2
  • 2 cups nut milk
  • 1 teaspoon coconut oil
  • 1 teaspoon turmeric (grated or powder)
  • 1 teaspoon raw honey

DIRECTIONS:

  • On a stove, warm the nut milk for 3-4 minutes. Then, add the raw honey, coconut oil and turmeric. Stir for an additional 2 minutes, until desired consistency. 

 

Pumpkin Pie Green Smoothie

With fall here, 
I wanted to bring you all a delicious
Pumpkin Pie Green Smoothie as an alternative to the sugary beverages that are currently at the market or your local cafe this season. 
All of the Nourish with Anna smoothies are loaded with the #nourishing3 (protein + healthy fats + complex carbs) which help to decrease appetite hormones, 
balance your blood sugar and keep you feeling satiated between meals. 
Enjoy!

Pumpkin Pie Green Smoothie

  • 1 Scoop Protein Powder
  • 1/2 Cup Spinach 
  • 1/2 cup Organic Pumpkin Puree
  • 1.5 Cup Nut Milk
  • 1/4th cup Coconut Milk Yogurt
  • 1 Tbsp. Chia Seeds
  • 1 Tsp. Cinnamon
  • 1 Tsp. Nutmeg

Optional

  • 1/4th Cup Apples for Added Sweetness
  • Sliced Apples On Top
  • Sprinkle Pecans On Top

 

 

Red Quinoa Simple Salmon Bowl

IMG_0313.jpeg

Hey friends, 

I have a nourishing and delicious healthy

 recipe that you can enjoy any night of the week that is rich in omega-3 fat’s 

which aids in boosting our brain health and is 

loaded with B vitamins, fiber and magnesium!

Fun Fact: 

Did you know that Quinoa is actually a seed,  

not a grain! It is also high in protein!

 

 

Red Quinoa Simple Salmon Bowl

Serves 2

For the Salmon: 

2 (6) ounces wild caught salmon fillets

1 Lemon

For The Red Quinoa: 

1 Cup Red Quinoa 

2 tbsp Olive Oil

2 tsp Basil 

2tsp Thyme

Dash Sea Salt 

Dash Black Pepper

Bowl/Topping: 

1 Whole Avocado

2 Cups Organic Mixed Greens 

Directions: 

Pan Seared Salmon: 

Take both salmon fillets and add sea salt, black pepper on a medium-hot pan. Cook both sides for 4-5 minutes. Add lemon slices on top and cook for an additional 3 minutes or until the salmon is cooked all the way though. 

Red Quinoa: 

Rinse the red quinoa and measure 1 cup. 

Bring 1 cup quinoa and 2 cups water to a boil. 

Lower heat and let simmer covered for approx. 15 min

Add olive oil, basil, thyme, sea salt and black pepper

Bowl/Topping:

Add 2 cups mixed greens separated into (2) bowls. 

Add 1/2 cup quinoa to each bowl as well as 1/2 an avocado with the salmon on top.

Enjoy!

Goodbye binge eating for good!!(SERIOUSLY)

 

Affirmation of the day: 

“ I love nourishing myself with good food,
kind people and gentle exercise."
-Anna Frumkin

 

Ready to end nighttime binge eating for good?!?! ( SERIOUSLY)!

Does this sound familiar??

It is 8pm,
you have already had dinner,
yet everything in the pantry and or refrigerator is screaming your name??

I know, I have totally been there! 

In fact this used to be a daily occurrence for me,
can you relate??

This way of eating can lead to depression, obesity and diabetes, which is why it is sooo important to gain control around nighttime binge eating once and for all my friends!!!

Most people think it is all emotional, emotions can definitely play a role in what we eat, but it is not the be all end all of why we binge…

One word - HORMONES. 

There are top hormones that control our hunger levels throughout the day and can either leave us feeling satisfied or ready to binge on everything in the fridge. 

Understanding these hormones will save you from that morning “why did I eat that” feeling ( you know what I mean). 

  1. Insulin- Insulin is produced in order to process glucose (sugar) in the body. When consuming simple carbohydrates such as white pasta, cookies and or cakes, insulin can surge and come crashing with a bang. It makes you want to eat, even after you have had a meal! 
  2. Ghrelin- We love this hormone, this is the hormone that says “ HEY YOU, FEED ME!!!”. It is known as our hunger hormone and helps in the regulation of our appetite. 
  3. Leptin -This is the hormone that tells us, “STOP EATING, YOU ARE NOW FULL”. If you consume too much fast food, white flour, sugar, processed foods and or convenient foods, you can become leptin resistant. This is the feeling we have all experienced when you are stating”Why am I am always hungry!?”. 
  4. Cortisol: Is known as the stress hormone, when cortisol elevates, we can feel hungry (even when we are not), it can also take our blood sugar on a rollercoaster ride, and increase the hormone insulin, which then can become a downward spiral. 
  5. Peptide YY- This hormone tells us “ I am full, please stop feeding me!”. It is created in your intestines. 

Goodbye binge eating!! (SERIOUSLY)

 

  1. EMBODY THE #NOURISHING3- This is a term I coined after working with clients. The nourishing3 consists of Protein, Healthy-fats & complex carbohydrates. When you eat 3 meals a day and a snack with this macronutrient combination, you turn off hunger hormones, balance blood sugar and feel satiated after eating! :) 
  2. SLEEP- When we do not sleep our cravings take over! Being sleep deprived can cause us to crave cakes, cookies, simple carbs and sugar like nothing else! When we do not sleep ghrelin (the hunger hormone) becomes loud and proud and Peptide YY the hormone that signals to your brain, “ I AM DONE, STOP FEEDING ME!” takes a back seat. Make sure you sleep if you want to balance your hormones and accomplish your health & wellness goals- make it a non-negotiable. 
  3. Find time to CHILL DAILY-  We know that stress can raise cortisol as well as make us overeat, which then can create an expanding waist line ( NO THANKS!). Find ways to CHILL that are in alignment with YOU. Think yoga, 10-15 mins of mediations, deep belly breathing or going for a nature walk (my FAVE). 

To your health, 

Anna 

Top 3 Beautyfoods!!

Its summer time and we all want to feel and look our very best!!

Glowing skin is not found in a lotion or a pill. Glowing skin comes down to how we nourish ourselves from the inside out. 

I help my clients achieve vibrant and beautiful glowing skin by making sure they are nourishing themselves with B vitamins, omega-3 fats as well as making sure they are properly hydrating themselves. 

 

Make sure to grab these beauty foods the next time you are at the market.

 

  • Wile Caught Salmon-This is at the top of the list due to the potent amount of skin loving omega-3 fats as well as beneficial amino acids. Wild caught salmon is also loaded with selenium which protects our cells from damage as well as UV rays. Wild caught salmon also has vitamin D.

 

  • Leafy greens- Leafy greens such as spinach and kale have amazing skin loving vitamins and minerals such as vitamin C, B, E, iron, potassium, folate and omega-3. 

 

  • Blueberries- Blueberries are a powerful anti-aging skin loving fruit that is low glycemic and loaded with powerful antioxidants. These antioxidants protect our skin against free radicals that can harm the collagen in our skin, which leaves us with firm glowing skin. Blueberries also contain skin loving vitamin A and C. 

5 Healthy Foods To Always Keep In Your Pantry/Kitchen.

5 Healthy Foods To Always Keep In Your Pantry/Kitchen.

 

When you are on a health and wellness journey it is vital to stock up on nutrient dense foods. See what has been missing in your kitchen. 

  1. Sardines/Salmon: Omega-3 rich sardines or salmon is a wonderful source of healthy fats and beneficial protein. Loaded with EPA and DHA, omega-3 rich foods are amazing for hair, skin and nails. These foods also aids in lowering cholesterol and triglyceride levels. 

  2. Cinnamon: Cinnamon is a powerful and healing spice that has been used for thousands of years. Cinnamon has also been shown to balance blood sugar levels in the body. 

  3. Coconut Oil: Coconut oil is a medium chain triglyceride which helps create ketones as fast brain fuel. Coconut oil also has a high smoke point which is great for cooking/sautéing. 

  4. Chia Seeds: Chia is a wonderful option to add to a smoothie or salad due to its high amount of omega-3 fats, plant based protein, calcium and fiber.

  5. Himalayan Pink Salt: Say GOODBYE to table salt and HELLO to Himalayan Pink Salt! With more than 84 trace minerals, its ability to aid in balancing electrolytes, strengthen bones as well as lowering blood pressure, be sure to add this to your shopping list. 

Nourishing Honey Almond Butter

Have any of you made your own homemade nut butter??

It is sooooo simple and tastes out of this world, goodbye store bought butters!!

In this video below I will show you how easy it is to make your own nut butter!

I decided to make almond butter with raw honey, but you could substitute the almonds with your favorite nuts such as cashew or sunflower seed. 

 

Health benefits of almond butter: 

  • Almonds can help stabilize blood sugar levels due to the mono-unsaturated fats which help to slow down glucose ( sugar) from entering the blood stream. 
  • Almonds can also aid in weight loss due to the dietary fiber, protein and healthy fats. They can help to make you fill fuller longer which curbs your appetite and prevents overeating. 
  • Almonds are also nourishing for the skin and can reduce the signs of aging due to the rich amount of vitamin E and healthy fats. 

 

Nourishing Honey Almond Butter

  • Serves 10
  • Prep 10minutes
  • Ingredients
  • 2 cups organic Almonds ( remember to soak them the night before for better digestion and absorption) 
  • 1 teaspoon Himalayan Sea Salt
  • 2 Tablespoons Raw Organic Honey
  • 1 Tablespoon Organic Coconut Oil ( for added creaminess) 
  • 1 Teaspoon Cinnamon

Preparation Instructions

Add the organic almonds, sea salt, raw honey, cinnamon and coconut oil to the food processor. The almonds will go through stages releasing there natural oil. Once the almond butter is smooth, transfer to an air tight container and or mason jar. 

  • Nutritional information Per Serving
  • 2 Tbsp: 190 calories, 6g protein, 4g sugar, 3g fiber, 8g carbs

Director: Tony Paulley--> https://www.apaulley.com/

( 4) Nutritionist Approved Hacks To Get Rid Of Bloating

We have all been there, your skinny jeans barely fit and all you want to do is lounge in yoga or sweat pants. 

Bloating is uncomfortable and can take a toll on our mood and self-esteem. 

Below are 4 HACKS to help YOU get rid of bloating!

  1. Load up on potassium rich foods such as apple cider vinegar, oranges, spinach, banana, beets and sweet potatoes. Potassium rich foods have a diuretic effect on the body due to the amino acid asparagine.
  2. Eat and drink digestive loving foods such as ginger or peppermint tea which can improve digestion as well as nutrient absorption. 
  3. Reduce foods that are difficult to digest - You probably already know which foods give you gas and bloating, but the most common foods are cruciferous vegetables such as kale, brussel spouts and broccoli. Even though these foods are loaded with nutritious vitamins and minerals, they can be difficult on our digestive tract. See how you feel eliminating these foods for 2 weeks and then reintroduce them to see if they may be causing digestive issues. 
  4. Eat probiotic rich foods- Foods such as kefir, sauerkraut, and yogurts all contain benefitall probiotic bacteria. These foods aid in digestion and combat inflammation. 

 

Simple Paleo Greek Salad

This simple paleo greek salad is a quick and delicious way to get in those greens, healthy fat's and protein while enjoying delicious mediterranean flavors. 

This is a great meal to make for lunch while at work or if you need a quick dinner option. 

In this recipe I have swapped feta cheese for nutrient dense hummus. If you can tolerate dairy, feel free to add a sprinkle of feta to the salad. 

Enjoy!

Simple Paleo Greek Salad

Serving Size 2 

  • Ingredients
  • 3 cups organic romaine lettuce
  • 2 Roma tomatoes
  • 1/4th cup kalamata olives
  • 8 oz. grilled chicken breast
  • 2 medium cucumbers
  • Squeeze of 1/2 lemon on chicken and another 1/2 on salad
  • Store bought "HOPE" organic hummus ( you can also make it yourself if you have the time) 
  • Sea salt and pepper to taste. 
  • Directions:
  • Grill chicken breast with sea salt and pepper, on a grill pan 5-6 minutes on medium heat each side. Add 1/2 juice of a lemon wedge.
  • In a separate bowl add lettuce, tomatoes, chicken and olives to the bowl. 
  • For dressing: 
  • Add 1-2tbsp hummus to bowl
  • Juice of half a lemon wedge
  • 1 tbsp of balsamic vinegar
  • 1 tbsp olive oil 
  • Dash of sea salt & pepper
  • Enjoy!

4 Ways To Increase Your Energy!

Affirmation of the day: 

“ I Am Healthy & Filled With Energy!"


-Anna Frumkin

 

Do you find yourself wanting to

take a nap mid-morning or mid afternoon??? 

Do you feel sluggish and exhausted most of the day??

Thankfully,

there are simple ways to increase our energy and BANISH burnout!!

💥SLEEP

I know you have probably heard this a million times and you are probably reading this saying “ I KNOW ANNA!” but it is true my friends! Sleep is the restorative process we go through to heal and repair. Here are some VITAL tips if you are having trouble sleeping.

-No coffee or caffeinated beverages after 2pm! Caffeine can disturb our sleep and can stay in our system for 12 hours...

-Go to sleep at the same time every night and wake up at the same time ( even on weekends) this will help your overall energy and mood as well regulate your body. 

💥Easy on the Carbohydrates

I am a HUGE fan of carbs and hope to teach you all to not FEAR them, they are an incredible source of energy! Here is the thing, if you are eating loads of vegtables those carbs are usually not the issue, the issue are simple carbs located in processed foods such as cookies, chips, white bread and pasta. These carbs go through your body quickly provide a quick energy boost followed by a crappy blood sugar crash! Stick to complex carbs such as sweet potatoes, nuts and brown rice which will aid in a balanced blood sugar response as well as balanced energy levels. 

💥WATER, WATER, WATER

If you re constantly experiencing a feeling of tiredness guess what that usually means, you are dehydrated! Our bodies are made up of 70% of water, you know what that means? Just a small amount of dehydration can affect your metabolism, mood and energy levels! All you have to to do is divide your body weight in 1/2 and drink that # in ounces, easy!

💥B Vitamin Love!

Did you know that B vitamins are absolutely vital for ENERGY!? B vitamins are crucial for thyroid function. B12 deficiency can also lean to moodiness, anxiety, depression, fatigue as well as weakness. One of  the first signs of a B12 vitamin deficiency is low energy! If you are low in B12 make sure you are consuming foods such as organic free range eggs, wild salmon, tuna and beef. If you are a vegan it is CRUCIAL that you supplement your diet with a high quality whole food supplebment.

 

Shrimp Scampi!

Who loves shrimp Scampi?! My family and I love it, which is why I wanted to make a nutrient dense version that was gluten free and tasted delicious! 

Health Benefits: 

  • Shrimp: High in protein, selenium ( great for blood sugar), rich in B vitamins
  • Quinoa Pasta: Plant based protein (8g per serving), high in fiber, gluten free  
  • Grass Fed Butter/Ghee: Rich in omega-3's vitamin D, K, E, & A
     

Shrimp Scampi

Serves 3

  • 3 tablespoons grass-fed butter or ghee
  • 1 tablespoons olive oil
  • 1 pound shrimp
  • 1/4 cup parsley
  • 1 tsp sea salt
  • 3 cloves garlic, minced
  • 1/4 cup lemon juice
  • Pair with a mixed green salad

Instructions: Heat pan on medium. Melt grass-fed butter, add shrimp and saute for 4-5 mins. Add the garlic, lemon, parsley and salt. Add quinoa pasta, mix all together and serve. 

3 Healthy Snacks To BANISH BURNOUT!

3 Healthy Snacks To

BANISH BURNOUT!

 

 

OK, so it is 3pm and the coffee machine is screaming your name, the jelly beans at the office are starting to seem like a good idea and you are starting to feel fatigued…

But you know what will happen if you allow those options, you will be headed down a caffeine and  blood sugar rollercoaster! 

Here is the deal, in order increase our energy we need to create balance on our plates first. 

That means making sure we are getting in protein, fiber and healthy fat's. 

Below are 3 delicious snacks that will balance blood sugar and give you lasting energy so you can get through your busy work day. 

Apples + Nut butter

This is honestly the easiest snack I make for my family and I when we need to rev up our energy and satisfy our hunger pains/sweet tooth. Remember to look for almond butter without any added sugar, and to stick to 1 TBP. One of my favorite brands is Artisana.  I also like to sprinkle a dash of cinnamon. The fiber +fat+protein will keep you happy and satiated. 

Nutrient dense trail mix *WARNING*

Make sure the trail mix you make at home or purchase in the store is made with nutrient dense ingredients are is not loaded with sugar. My favorite mixture to make is pumpkin seeds, cashews, almonds, unsweetened coconut flakes. Make sure to portion your trial mix 1/4th cup. 

Veggies & Hummus

Veggies & Hummus- Use your favorite veggies mine are carrots and celery and dip your favorite homemade or store bought hummus. When purchasing store bought hummus look for clean ingredients without any preservatives. My favorite brand is the “HOPE” brand. Also eat as many veggies as you desire since they are loaded with fiber and nutrients, but keep the serving size of the hummus to 2 TBSP. 

 

Meal Delivery For Busy People!

Many of my local clients who live in the San Francisco Bay Area have busy demanding lives/schedules!💥

Whether it is running their own business, working in the corporate world, or juggling a busy family life, finding ways to eat healthy can be the biggest struggle.🍓

That is why I have teamed up with an amazing local company called @localfoodz to bring all of my busy local clients nutrient dense meals that go perfectly with their meal/lifestyle plans.

I work closely with the chefs making sure that all meals are delivered with the unique macro/micro nutrients my clients need in order to accomplish their health and wellness goals.🌷

Check out @localfoodz on my www.annafrumkin.com/things-i-love/ 
to receive 5% off when you type in nourishwithanna5 @ checkout.
Save Time & Stress! 

To your health, 
Anna ✨💚🌷

 

 

Constipated? 4 Ways to get things flowing!

Constipated? 4 Ways to get things flowing!

 

Ok, lets get real...

Part of a healthy and balanced body is making sure we are POOPING DAILY!

Constipation is a real issue in our western society! In fact, it is estimated that constipation affects 20 percent of the total adult population, and to make matters worse, Americans spend over $800 million a year on drugstore “remedies” such as laxatives, which can be harmful and easily abused.

Constipation can also cause us to feel moody and cranky! 

So how often should you be going?

We want to be getting rid of waste at least 2 times per day for overall health and wellbeing. yes, I said 2…

So what are the causes of constipation?

  1. STRESS: When most of my clients explain to me that they are experiencing constipation, the first question I ask them is “have you been feeling stressed?”. The answer is usually a definite YES! Stress can wreck havoc on our digestion affecting our neurotransmitters as well as our hormone production. This can create inflammation throughout the entire body. Do your best to de-stress daily by making time for yourself via mediation, gentle exercise such as yoga and deep breathing. 
  2. Bad diet: When men and women eat to much refined carbohydrates, sugar, unhealthy fats and overly processed foods, it can become straining and difficult for our bodies to produce healthy bowel movements. Make sure you are consuming whole unprocessed foods everyday. 
  3. Got Magnesium? Magnesium is one of the best remedies when it comes to relaxing your muscles and de-stressing the body. A magnesium deficiency can create emotional stress throughout the body and can increase symptoms of constipation.
  4. Dehydration: Water is essential for healthy digestion and to keep constipation at bay. Water aids in making sure the food you are consuming runs through your intestines and aids in removing waste. Do your best to drink 8 glasses of water each day. 

Easter Gluten Free Paleo Blueberry Muffins!

Happy Easter Friends!

If you are celebrating with family and friends I have a wonderful treat to bring to any Easter breakfast or picnic! 

These gluten free blueberry muffins are loaded with antioxidant rich blueberries and coconut sugar which is a full of potassium and electrolytes. Coconut sugar is a wonderful replacement for table sugar, especially in baking recipes. Coconut sugar is also low on the glycemic index which means it will be kinder to your energy /blood sugar sugar levels. 

 

Easter Gluten Free

Blueberry Muffins!

Makes 12 Muffins

  • 2 cups Bobs Red Mill Gluten Free All Purpose Flour
  • 2 tsp Baking Powder
  • ½ tsp Salt
  • ½ cup organic coconut oil
  • 1 ¼ cups plus 1 Tbsp coconut sugar, divided
  • 2 large Eggs
  • ½ cup coconut milk or almond milk
  •  1 ½ cups fresh Blueberries

 

STEP1 Preheat oven to 425° F. Grease muffin pan with coconut oil and line with paper baking cups.

STEP 2  Whisk flour, baking powder and salt, and set aside.

STEP 3 In a large bowl, whisk together coconut oil and 1¼ cups coconut sugar until fluffy, adding eggs one at a time.

STEP 4  Add half the flour mixture and beat until just blended. Beat in coconut milk or almond milk, then add remaining flour mixture and beat until blended. Gently fold the fresh blueberries into the mix.

STEP 5 Use an ice cream scoop and add batter into prepared muffin pans. Sprinkle with 1 Tbsp coconut sugar on top.

STEP 6 Place pan in oven and reduce heat to 375° F. Bake for 25-30 minutes or until muffins are golden brown. Cool in pan for 5 minutes. 

✨3 Reasons Juice Cleanses Can Do More Harm Than Good!✨

✨3 Reasons Juice Cleanses Can Do More Harm Than Good!✨

As you all may know already, I am NOT a fan of FAD dieting, cleanses or quick fixes. The reality is that this is not a sustainable way to achieve long lasting health. Cleanses CAN be appropriate depending on an individuals health or diagnosis, but the saturation of juice cleanses on the market are causing more harm then good!!

☀️ 1. You May feel like CRAP…

Since juice cleanses take out important macronutrients such as protein & fat out of our diet’s you might feel the dreaded brain fog and moodiness. Your brain is made up of 60% fat and your body needs fat & protein in order to create neurotransmitters such as dopamine ( feel good brain chemicals). In addition, many people who go on juice cleanses experience low energy due to the lack of nutrients/calories.

☀️ 2. It’s not optimal for weight loss… 
Will you lose weight if you drink nothing but kale? Yes, but it will be mostly water weight and the restrictive eating is not sustainable. I have seen juice cleanses also trigger dysmorphic and eating disorder behavior with friends and clients. Also, from a blood sugar perceptive, you are sending your body on a diet rollercoaster!

☀️ 3. What happened to your muscles?

When we eliminate protein out of our meals and dietary plans, your body can lose muscle mass daily! This can then result in fat being gained once you start eating...

Say GOODBYE to cleanses and crash dieting this spring/summer and learn how you can sustainably nourish your body.

Nutrition is not a one size fits all approach and everyone has different needs...

To your health, 

Anna
 

Israeli Couscous Salad

 

Israeli Couscous Salad

 

This is one of my go to spring/summer salad recipes!

Definitely Spring Clean Nourish Program approved!!

I have added substitutions for anyone who does not tolerate corn or couscous. :) 

 

Health benefits of Israeli Couscous Salad:

 

  • Couscous- Rich in fiber, B vitamins, plant based protein and selenium which aids in a metabolism, blood sugar and thyroid health. If gluten free, sub for quinoa or cauliflower rice. 
  • Chicken: Great source of protein, B vitamins ( aid in energy), and selenium.
  • Corn: Make sure to only buy organic, some may have digestive issues when eating corn especially if you suffer from IBS, leaky gut or FODMAP, make sure you tolerate corn before adding it to the recipe. Corn is high in fiber and antioxidants
  • Lettuce-Contains vitamins C,A,E, iron, magnesium, calcium and fiber
  • Currants-Currants provide a natural sweetness and are loaded with potassium, vitamin C and magnesium 

 

Israeli Couscous Salad

 

  • 2 Organic corn husks cut in half
  • 2.5 cups lettuce
  • Chicken or veggie stock 2.5 cups 
  • 1 cup organic Israeli couscous 
  • 1 chicken breast cubed
  • 1 large red bell pepper cubed
  • 1/4th cup currants
  • fresh coriander and mint ¼ cup each chopped

Dressing: 

  • 1 small ripe avocado
  • 1 cup chopped cilantro
  • 3 small limes, juiced
  • 1/3 cup extra virgin olive oil 
  • 1/4 tsp each Sea Salt & Cumin
  • 1 Tbsp raw honey

Instructions: 

  • Boil corn for 10min
  • Bring veggie or chicken stock to boil & add Israeli couscous for 7-8 minutes then drain
  • Blend dressing ingredients into a high speed blender adding a dash of water to thin if you would not like it creamy. 
  • Toss lettuce, corn, bell pepper, chicken, currants and dressing all together
  • Enjoy!

Chicken Kale Summer Salad

Hello friends, 

While recovering this week from a cold ( yes, even nutritionist who eat nutrient dense meals can still get colds 😝)

I realized the need for spring cleaning and detoxification! 💚

One of my favorite veggies to eat when it comes to detoxifying is kale.

🌿 Kale naturally detoxifies the body, eliminating and removing toxins.

🌿 Kale also is an anti-inflammatory food and is an antioxidant loaded with vitamin C and beta-carotene which help fight free radicals.

🌿 Below is one of my favorite kale rich salads to make in spring and summer!

 

☀️ Chicken Kale Summer Salad☀️

Serves 4

✨Ingredients✨

For salad:

1 bunch kale

2 cups cooked chicken diced

1.5 cups brown rice

1/2 cup diced carrots

1 medium avocado

1/4 cup red onion

1/4 mint

1/4th cilantro

✨Dressing✨

1 whole lime

1/2 tsp chili powder

3 tbsp extra virgin olive oil

1/4 sea salt, black peper

✨Instructions✨

Place all ingredients for dressing in a mason jar adding the olive oil, salt, pepper, chili powder and lime. Tighten the lid and shake until all ingredients are combined.

Grill chicken breast on pan 5 minutes each side medium-high heat looking for grill marks and until internal temperature is 150 degrees F

Slice or break with hands kale in 1/2 inch strips in a bowl. Massage the kale with hands adding the rest of the ingredients.