Category Archives: RECIPES

Are You Ready for a ‘Weight Correction’?

An opinion on Gary Taube’s Program

Gary Taubes was at the Long Beach, CA IIN (the nutrition school that I graduated from last year) conference in March.  It was probably pretty difficult for him to be sandwiched between charismatic and quirky David Wolfe and hunky paleo man, Mark Sisson.  He was also seen on Dr. Oz, where he was on his defense because Dr. Oz was after him for some of the things he includes in his diet.  He looked very uncomfortable but he was very brave to be on the show.

What Gary has to say is pretty interesting because he is a physicist.  He has a lot of strong opinions on diet and they all make perfect sense.  Gary has written a book and promotes a diet based on his scientific theory.  The information he presents is well thought out and backed up.  He says his diet doesn’t really make you lose weight, it corrects your weight.  That sure sounds nice.  His diet in a nutshell is a restricted carbohydrate diet.  He isn’t restricting the good green stuff, he is restricting the things we know we should not eat too much of the bad carbs and limiting the fruit.  He doesn’t say no fruit – just like David Wolfe doesn’t say no nuts – just if you need to correct your weight, that isn’t what you should be shoveling down.

Gary says “This diet is focused on providing your body with the nutrition it needs, while eliminating foods that your body does not require, namely, nutritionally empty carbohydrates.”  For WEIGHT LOSS, you will need to keep the total number of grams to less than 20 grams per day.

His diet is definitely a meat eater’s diet.  He says, ”when you are hungry you should eat” (that is a good concept in itself). Anyway this is what he says you should eat:

Meat, poultry, fish, eggs: 
He says that you should not need to avoid fat.  This may be true as far as weight loss goes, but in reality we have to look at something as, if not more important than weight loss and that is health.  We know that animal fat is not good for us so, even though Gary says we can eat it and lose weight it does not mean we can eat it and be free of heart disease or stroke.  Cut the fat off.

Salad Greens: Must be eaten every day – 2 cups a day!  He says ALL varieties!

Vegetables:  Must be eaten every day – 1 cup per day.  He makes no exclusions.

Bouillion:
  Must be eaten every day – 2 cups daily.  He says for sodium replenishment.  This one is a debatable topic. He did exclude people with hypertension or heart failure. I think most of us could use a little sea salt and do not need to make an effort to add MORE salt into our diets.

Cheese:
up to 4oz a day. Thank goodness, no processed cheese like Velveeta or those spray cans.

Cream:  up to 4 tbsp a day, full cream not half and half.

Mayonnaise:  Low carb, not agreeing with this one either.

Olives: Up to 6 a day

Avocado: Up to 1/2 a day (Yay!)

Lemon/Lime Juice: Up to 4 tsp a day

Soy Sauce:  Up to 4 tbsp a day (definitely won’t be needing the bouillion)

Pickles: Dill or sugar free:  up to 2 svgs a day

Snacks:  (OMG!) Pork rinds/skins; pepperoni slices; ham, beef, turkey and other meat roll ups; deviled eggs.  May help you lose weight on his diet but it isn’t going to do your health any good in the long run!

He promotes sugar substitutes. These sugar substitutes have been proven to be unhealthy.  Pass on the aspartame and sucralose.  Stevia (sorry Dr. Hyman) is a good substitute if you need sweet.

He says drink water!  YAY!  He says that caffeine has messed with peoples’ blood sugar but allows 3 cups in a day.  He also has you stay off alcohol at first, but since this is a lifestyle allows it back in later.

Fruit:  is nowhere in his meal plan. It is on the restricted list.  He does say in the book that fruit was seasonal in early civilization and was not like the fruit that is available in the supermarket.  People ate it infrequently.  This is something that I would agree with, but think it should be added in sparingly.  Although the fruit is healthy, it is full of sugar and will not help people who are trying to correct their weight.

Carbs are the primary restriction here.  Gary makes wonderful suggestions to cut the starches, sugars and processed carbs.  This is a very healthy thing to do.  My primary problem with this diet is the fats.  I am not a physicist and I have no doubt that the principles he is basing this weight loss diet are sound.  The animal fat is just plain unhealthy.  Coconut oil for fat would be a good addition and lean meat.  I can see ways to work within his plan and make it a healthy weight correction alternative.  (I LOVE THAT PART!  Weight Correction!)

If you want to check him out, I am including his web site!  The book is very educational, interesting and worth the read.   http://garytaubes.com/
I’d love to hear your opinions!

KarenDavis2013-1025

Karen Davis is a health coach, life coach, Reiki II practitioner, a Hormone Cure coach, aromatherapist, and a detox & longevity specialist.  Karen graduated from the Institute for Integrative Nutrition in New York City, The Life Coach Institute, and the Aromahead Institute. She is also certified by the American Association of Drugless Practitioners and has studied the Hormone Cure with Dr. Sara Gottfried. Her approach to health focuses not only on the foods you put into your mouth but also incorporates the elements of body, mind and spirit. She has a thriving health & life coaching practice.

To find out more about her programs visit http://www.HolisticWellnessForWomen.com

Advertisements

The Hows, Whats and Whys of Cleansing and Detoxing

winter detox guide

I know you’ve heard these words before.

Are you a little tempted to try it?

Do you wonder about it?

Cleansing has become very popular lately.  Popular and controversial.  There has not been a lot of research or study on colon cleansing so there is no empirical data or ironclad answer.  Some doctors say steer clear because it is unnecessary and dangerous and others prescribe it as a way to unclog your pipes and flush away the toxins.

WHY?

If you eat a lot and only eliminate once a day or worse (LESS!!!!) then you are not getting rid of all that is going in!  If we are clogged up (even with a healthy diet) then we get sick.  Our colon gets crusted over from eating meat, dairy, breads, processed foods, cakes, candy and bad fat.  It is just gross, think of all the fried foods and weight you are still carrying around with you and what is building on it.

The intestine draws in needed nutrients for the body and if your intestines are not able to get the nutrients, your food is wasted.  If food doesn’t move easily through the intestines, then it starts to build up and we become constipated, cramped, gain weight, become depressed and our immune system quits working and we ultimately become sick.

Are you depressed?  Has your doctor ever prescribed colonic treatment as a cure?  I doubt it!  Our belly has serotonin receptors, the build up and sickness in our belly can cause depression.

If you are not convinced by now that you need to clear some of the goo away, there is more.  Our stomach produces mucus to guard against acids, this is healthy.  It is when we continually eat McDonalds and Burger King that we overproduce the stuff and it all gets clogged up…ick.

Along with eliminating daily waste, our body has the job to defend itself against toxins.  The normal detoxification process is pretty amazing:

  • Toxins enter the blood.
  • Antioxidants grab them and neutralize them and move them to the liver.
  • The liver takes the toxins and gives the antioxidants back to circulate.
  • The liver neutralizes and either eliminates the toxins either through feces, sweat or urine or it turns the toxin into a more toxic compound.

It is the hormones, artificial flavoring and coloring that are added to processed foods that causes the liver to turn the toxins into bigger and badder toxins.  Eating a diet fresh and whole, along with avoiding the type of toxins we breathe in will help to eliminate #3 from happening.  By taking in all these toxins, we create a problem that our body was not designed to deal with.

So, by now you should be convinced that our bodies need help.

HOW

There are different ways to detox and cleanse your body.  Some are very natural, non controversial and extremely healthy.  Some may seem extreme and others are simple.  How you choose to cleanse is important.

Different cleansing aids:

  • Eat clean
  • Wheatgrass
  • Green Juices & Green Vegetables
  • Apples
  • Garlic
  •  Lemons, Limes and Oranges
  •  Omega 3 Oils
  •  Green Tea
  • Mung Beans
  • Take enzymes
  • Food combining
  • Probiotics
  • Enemas
  • Colon irrigation (professional)
  • Magnesium
  • Kits with powders and potions

On Enemas and Colon Cleansing

This is the controversial part.  The Mayo Clinic says “don’t do it”.  However, colon cleansing is prescribed more and more by doctors looking for a more holistic approach to wellness.

If you are planning to do an enema or colon cleanse, go to a good and well-trained colon hydro therapist.

Colon cleansing could possibly have an effect on the nervous system.  The reflexes in the bowel affect the nervous system. There is no debate that a lot of symptoms that are caused by being constipated can be relieved with colon therapy.

Colon cleansing can be achieved with processed powders and liquid potions. You take some supplements used for colon cleansing by mouth or through the rectum.  These products help the colon to expel its contents.  There is no evidence that they have any long term benefit of building immunity or repairing the body’s systems.

Colon cleansing with colon irrigation. The irrigation works like an enema. There is no odor or discomfort if you have a good hydro therapist. You lay down on a table and a low-pressure pump or a gravity-based reservoir flushes several gallons of water through a small tube inserted into your rectum.  The therapist sits with you the entire time.  After a while, the therapist might massage your belly to loosen things up a little.  This process comfortably flushes the fluid and waste through.  It usually takes about an hour.  Most colon hydro therapists suggest regular visits.  Maybe once a month for a while and then progressing to once every other month. You should always drink plenty of water to avoid dehydration after as well as taking probiotics to restore good bacteria and wheatgrass (and because I think you should have wheatgrass with everything!)

Many doctors say your digestive system and bowel naturally eliminate waste material and bacteria — your body doesn’t need colon cleansing to do this.

Those who like colon cleansing, think that toxins cause many health problems, like arthritis, allergies and asthma. They believe a colonic or a colonic irrigation —removes toxins and strengthens your immune system.

You are the only one who can decide whether this type of cleansing is right for you.

You should not use colonics if you have Crohn’s disease, IBS, acute diverticulitis, pregnancy, or diarrhea or if part of your colon has been removed.

Interested in doing a whole-foods, elimination diet?  We love this one!  You’ll eat real food, feel full, gain energy, lose weight and clear up skin issues!  http://www.holisticwellnessforwomen.com

KarenDavis2013-1025

Karen Davis is a health coach, life coach, Reiki II practitioner, a Hormone Cure coach, aromatherapist, and a detox & longevity specialist.  Karen graduated from the Institute for Integrative Nutrition in New York City, The Life Coach Institute, and the Aromahead Institute. She is also certified by the American Association of Drugless Practitioners and has studied the Hormone Cure with Dr. Sara Gottfried. Her approach to health focuses not only on the foods you put into your mouth but also incorporates the elements of body, mind and spirit. She has a thriving health & life coaching practice.

To find out more about her programs visit http://www.HolisticWellnessForWomen.com

7 Ways Juicing Can Help You Lose Weight

juice

Unless you have been living under a rock for the last few years, you would have no doubt heard about the amazingness of juicing. But did you also know that a juice elixir can also be a healthy and safe way to lose weight? When drunk in complement to an existing weight-loss 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 best benefits of juicing fresh 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 say a couple of tomatoes, celery, cucumber, spinach, and carrot, you will make a delicious and easy to drink 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 really easily.

  1. Reduction in 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 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 even depriving yourself of these foods like you might if dieting.

  1. Tasty Fuel

It is also handy to know that green juices taste great! You can make your juice really flavorful by adding in lemon, mint or ginger to really add a tasty punch to your juice. You will enjoy the flavors of the juice so much that you will choose to make a juice rather than eat another less healthy snack food. It is also worth noting that juice you make at home on your own is a much better option than that which is store bought. Fresh juice made with a base of vegetables is going to contain much more nutrition than the kind that comes from a carton. Even fresh, store-bought juices will often have sugars and other additives as well as preservatives added to the juice. This kind of juice 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.

  1. Filling 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.

  1. It is not a fad diet

Once you start making juicing a regular part of your lifestyle, and start to experience all the health benefits and begin losing weight without a struggle, you will realize that incorporating fresh juicing 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. Unlike fad diets, you will never feel deprived or hungry. Not only that, but other aspects of your health will also improve. 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 will seriously become a way of life you will want to follow forever!

  1. You invest in your health

In order to start juicing regularly, you will need to invest in a juicer, which initially will mean 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.

  1. 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 vegetables 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.

Really, juicing is a fabulously fun, easy, and healthy way to shed those unwanted pounds without any struggle or deprivation. You have 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

4 carrots

2 apples

1 cucumber

½ beetroot (peeled)

1 rib celery

1 lemon

1-inch piece of ginger

Run the vegetables through your juicer and enjoy!

Please visit my website for more great recipes http://www.lifeoficoaching.com

Be well & Inspired,

Karen ❤

Your Wellness Warrior

http://www.lifeoficoaching.com

THE SKINNY ON FATS

granola

For years, health experts preached that a low-fat diet was the gateway to health. They proclaimed fats as the enemy, linking them to cardiovascular and other diseases. The food industry jumped on this “theory” and bombarded us with fat-free and low-fat “food” options. A walk down the supermarket aisle will confirm our obsession with fat-free foods. To ensure that flavor was not compromised, sugars were added in increasing amounts. So, while our low-fat options exploded, so did obesity rates, as well as other related illnesses. Clearly, low-fat did not deliver the promised results. We now know that healthy fats DO NOT make us fat. In fact, they are one of the three macronutrients, along with carbohydrates and protein, that your body NEEDS to function at optimal levels.  And, truth be told, fats help us stay slim!!

THE WHY

So, why do we need fats in our diets, how much is enough, and what kind of fats should we incorporate into a balance eating plan?

Fats provide essential fatty acids, protect your heart, keep your skin and hair soft and subtle, lubricate your joints, protect your nervous system, and protect cell membranes from inflammation. Fats deliver vitamins A, D, E, and K to your cells and are also are a great source of energizing fuel.  So, you can see that your body really can’t function without them!

THE WHAT

THE BAD FATS:

Let’s take a closer look at the different types of fats. The SAD diet (Standard American Diet) consists mainly of artery-clogging saturated and trans fats. Why? Because they taste so good and are widely available in our food supply. Fats, together with sodium and sugars, enhance the flavors of foods and keep you coming back for more.

Most of us have heard about bad saturated fats. Usually solid at room temperature, these are found in animal products such as meat and diary. New research, however, shows that some saturated fats, such as coconut oil, can be metabolized by the body faster than others, hence they are rarely stored as fat. Trans fats are unsaturated fats that have been altered though the process of hydrogenation to extend their shelf life. These should be avoided at all costs, as they are associated with heart disease and related illnesses (think:   packaged cookies, pastries, muffins, candy bars, and cakes).

Healthy unsaturated fats play a huge role in your overall health and well-being. They are either polyunsaturated or monounsaturated fats and are considered good fats because they help lower cholesterol levels, which can reduce the risk for heart disease and type 2 diabetes. Polyunsaturated fats provide us with essential fatty acids, essential meaning we must get them from our diet as our body does not manufacture them. These fatty acids keep your brain functioning well and aid in the healthy growth and development of your body. Omega-3 fatty acids, found in oily fish such as salmon, tuna, and sardines, as well as flaxseeds, chia seeds, and walnuts, are central to reducing inflammation and heart disease. It’s always best to get your omega-3s from food, but supplement if you need to. Most people get too many omega-6 fatty acids from vegetable oils and margarine. Yikes! Monounsaturated fats are found in peanut butter, nuts, olive oil, sesame oil, and avocado.

For good health and a balanced diet, it is important to get fats from both polyunsaturated and monounsaturated sources. Keep in mind, though, that even the good fats should be eaten in moderation. All fats are calorie dense at 9 calories a gram, so expert guidelines suggest that 20-35 percent of your daily calories come from fat, with no more that 10 percent coming from saturated fats. And remember, the next time you are in the supermarket and spot a fat-free or low-fat label on a food item, take that as a red flag and your cue to run as fast as you can to the fresh produce section!

Delicious Treats Your Taste Buds Will Thank You For

Almond Joys 

1/31/2 C raw honey, to taste

2 to 3 tbsp cocoa powder, to taste

Dash of Celtic sea salt, cinnamon, and vanilla

2 C raw coconut flakes

1 C raw, slivered almonds

Mix the first five ingredients well, then add coconut and almonds. Stir well. Form into little balls and enjoy!

Almond Butter or Walnut Butter or Pecan Butter 

1 C raw almonds, ground

¼- ½ C raw honey

Dash of Celtic sea salt, cinnamon, and vanilla

Blend in the blender until smooth.

The almonds can be replaced with walnuts, pecans, or other raw nuts. Add cocoa powder for chocolate butter. Add raw cacao nibs, Maca powder, and chia seeds for superfoods.

Fruit Leather

Cook homemade applesauce with apples, water, honey, and dash of Celtic sea salt, cinnamon, cloves, and vanilla. Dehydrate the applesauce on a sheet in a dehydrator for 12 hours. Can use alternate fruits such as peace, grape, strawberries, etc.

Sunflower Seed Brittle

1 C raw sunflower seeds

½ C raw coconut chips

2 tbsp sesame seeds

¼ – ½ C honey

Dash of Celtic sea salt, cinnamon, and vanilla

Mix well. Bake in oven for 20-30 min. at 250°F.  Cool and enjoy!

Granola

4 C old-fashioned oats

1 ½ C sliced almonds

½ tsp Celtic sea salt

1 tsp cinnamon

Mix these ingredients well.

¼ C coconut  oil

½ – ¾ C honey

Mix together.

Whisk in 1 tsp. vanilla.

Pour liquid mixture over oat mixture.  Spread in 10×15 bar pan. Bake at 300°F for 40 minutes, stirring every 10 minutes. Add ½ C raisins or dried cranberries when cool.

Dehydrated Fruits & Vegetables

Wash and cut fruit. Place in dehydrator on parchment paper under 115°F for 12 -18 hours.

Enjoy!

Be Well,

Karen ❤

Your Wellness Warrior

http://www.lifeoficoaching.com

Smoothies For Breakfast!!!

smoothie

Breakfast is the most important meal of the day, and 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 feel dragging with a lack of energy. What we put in our bellies is directly related to how we physically feel. So if you are a skip breakfast and grab the coffee mug morning person 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 bowl of cereal or even forget breakfast and just get through the morning on 1-2 cups of coffee for the energy needed to survive the day. I don’t want you to just survive through the day though; I want you to thrive through the day. I also don’t want you to go on the “crash and crave” roller coaster for the entire day. 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 another quick alternative to 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 well needed antioxidants which help protect our bodies from free radicals, and it is a great low glycemic start. Eating a low glycemic breakfast will help curb your sugar cravings for the entire day and it will also help with not crashing.

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 pulling out my blender and getting ready for some long lasting energy.

Here are 42 great smoothie recipes!

Have a great Friday – Karen

Super Bowl Sunday (healthy) Recipes & Tips

Just because this weekend is Super Bowl Sunday doesn’t mean you have to cheat on your diet! Here are some great recipes I have found that will help you stay on track to obtaining your bathing suit body –

1. Caribbean Spiced Chicken Wings: This recipe uses a spiced rub vs. a marinade which helps to cut down the calories!

CaribbeanSpicedChickenWingsGawk1

2. Guacamole With Jimcama Sticks: Instead of using chips try using jimcama sticks – they pair so well with guacamole!

healthy-super-bowl-party-recipes-and-tips-L-1_J4Oq

3. Skinny Baked Mozzerella Sticks: Baked not fried – need I say more!

Skinny-Baked-Mozzarella-Sticks

4. Skinny Buffalo Chicken Strips: Try using a greek yogurt based dipping sauce vs. your normal blue cheese dressing.

skinny-buffalo-chicken-tenders

Hopefully you will just LOVE these recipes and keep choosing healthier any day snacks!

Here are some great quick tips for staying healthier during the big game –

1. Eat Mindfully & Carefully: Don’t sit at the buffet table the entire game. Grab a plate, sit down, and be done with it.  Try to fill up on healthier options and take small bites of the more sinful food.

2. Avoid the fried food:  You will thank yourself later!

3. Remember that alcohol has calories! For every beer or glass of wine you drink ass on around 100 calories.  Try to avoid mixed drinks (and their massive amounts of calories) at all costs!

4. Get a pre-game workout in: Give yourself some time to get a solid workout in before the game. The more active you are the healthier you will feel! This will result in smarter food & drink options for when the game comes on!

Have a great day! 

Karen

I Love You, Avocado

Ah, Avocado.  How Do I Love Thee?  Let Me Count the Ways 

avocado

  1. I love that your decadence tastes sinfully delicious, yet it’s the “healthiest” of fats.
  2. I love that you make my skin beautiful. The antioxidants in avocados help to get rid of toxins that promote premature aging and wrinkling of the skin. A lot of the toxins on your facial skin are the residue of makeup. Applying 1 mashed avocado as a facial mask and leaving it on for about 20 minutes before rinsing will help to remove these toxins and soften the skin. I promise, in the end, you will not look like the Wicked Witch of the West.
  3. I love to use you as a spread on my Ezekiel bread toast with a sprinkle of pink Himalayan sea salt, and red pepper flakes.
  4. I love that you make my hair shiny.  One avocado mashed and mixed together with 1 egg and your favorite essential oil is great for conditioning your hair. The healthy oils in the avocado help to moisturize and soften dry and brittle hair, and the vitamin E helps to restore a natural shine to your hair. To obtain these benefits simply massage the avocado and egg mixture into your hair and scalp and leave in for about 20 minutes. Then wash and condition with your favorite shampoo and conditioner.
  5. I love to use you in my salads.  Any kind of salad.
  6. I love to use you on my sandwiches in place of mayonnaise.
  7. I love that you complete me.  Avocados provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest, avocado protein is readily absorbed by the body, because avocados also contain fiber. If you are trying to cut down on animal sources of protein in your diet, or if you are a vegetarian or vegan seeking more protein, avocados are a great nutritional ally to include not merely as an occasional treat, but as a regular part of your diet. Highest protein content of any fruit (yes, it’s a fruit).
  8. I love to use you in my smoothies to add some creamy richness.
  9. I love to scramble you in my egg white omelet.
  10. I love that you help me with my ABCs.  While avocados have a high caloric count (one avocado is 320 calories), the various nutrients and “healthy” fats 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 an enormous amount of potassium and “healthy” fat. Perhaps the biggest health benefit of avocados is that by adding avocado to certain foods, you can improve your absorption of nutrients. This means that when you combine other fat burning foods with avocado, you can improve your nutrient absorption up to 400%!

Check out this amazing recipe, using yes you guessed it, avocado!

Have a great day!

Karen 🙂

Using Lettuce More

There are so many great recipes on how you can use lettuce as a substitute! So after hitting up every health and eating blog, I have narrowed it down to my three favorite recipes! Time to get your lettuce on!

1. Asian Lettuce Wraps – Yum!

Asian Lettuce

2. Tacos – A great twist on a classic dish!

turkey-main

3. Turkey Burgers – Nothing like a good turkey burger wrapped in lettuce!

grilled-turkey-burger-fore296

Heres to healthy eating!

Life of “I”

Chocolate Stuffed Raspberries


Chocolate Stuffed Raspberries!
Are you craving something sweet for tonight, but don’t want to break that diet!  Well, look no further! These chocolate stuffed raspberries are the perfect touch of sweet with a dose of antioxidants!  Just make sure not to sneak too many chocolates as you stuff the raspberries 🙂
rasberries
harder, better, faster, stronger,

Join me on the search for knowledge as I look to get stronger and healthier and look for more ways to enjoy life!

MuseBoxx

Space to Create

kottapallyragavi

The greatest WordPress.com site in all the land!

lukraakvars

Fresh Randomness

New Creations Ministries

Becoming a new creation by applying Biblical nutritional principles of 2 Corinthians 5:17

Rise and Revel

"...the people sat down to eat and drink, and rose up to revel"

Resurrected Mind

Heal Your Mind, Transform Your Life – Through A Course in Miracles

lightlycrunchy

returning to simple living

Transforming through Greatness

Change your life by changing your view of yourself

Chug Your Greens

Sharing some Green Smoothie fun!

Creative Wellness

A Meditative & Expressive, Mixed Media Art Experience

Morning Angel

Have the BEST morning EVERY morning

theflexifoodie.wordpress.com/

Delicious plant-based, whole food recipes & my healthy living tips!

What an Amazing World!

Seeing, feeling and exploring places and cultures of the world

Healthy Bohemian

living a healthy life one day at a time.