Chia Seed Power Bowl

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I've been obsessed with making chia seed pudding lately. I like to prep it the night before, and let it sit overnight to eat after my workout in the morning. It's really simple to make, and you can add different fruits, nuts, and seeds inside the pudding or as toppings. 

I usually just use chia seeds and almond milk, but this time I also mixed in some of Loni Jane's "Flat Tummy Superfood Burcher" recipe as well. 

Chia seeds are high in protein, omega-3 fatty acids, antioxidants, and iron. All nutrients that we really need to incorporate in our diets daily. I love eating this post workout or as a midday snack. I've also been adding Kite Hill's new almond milk greek yogurt on top, which makes it extra creamy! 

I hope you enjoy this Chis Seed Power Bowl recipe, and let me know what toppings you like mixing into yours!


Makes 3-4 servings

Ingredients:

Chia seed pudding:

Toppings:


1. Mix together all of the chia seed pudding ingredients.

2. Pour your chia seed into a sealed jar/container and let it sit in the fridge for 4 hours or overnight. 

3. When your chia seed pudding has thickened, pour some of the mixture into a bowl. 

4. Add toppings and enjoy!

Is All Water Created Equal?

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As an avid water drinker, I always stress on the importance of staying hydrated. Yes, drinking 8 glasses a day is a good rule of thumb to know, but there is also a more accurate way of knowing as well. If your urine is a light yellow, or even clear color when you go to the bathroom, that’s how you know you’ve been drinking enough water throughout the day.

Water is nature’s medicine and every living thing needs it in order to survive. It’s important to drink water that is clean and that doesn’t contain any harmful chemicals or toxins. Just because water is clear, doesn’t make it safe to drink. You can test your water at home with a kit like this one to see what’s really in your tap water. A lot of tap water is filled with harmful chemicals that the water has absorbed traveling through the water pipes. It may not make you feel sick instantly, but contaminated water can cause hormonal issues, inflammation in your body, and elevate your body’s pH.

Fun Fact: Our body’s are made of up to 60% water, and it only takes 2 days to replenish all of the water in our body.

Staying hydrated helps with:

  • Energy levels

  • Proper immune system function

  • Weight-loss

  • Sleep

  • Inhibits food cravings

  • Aids in detoxifying your body

  • Anti-inflammatory

  • Hydrated skin

  • Aids in digestion

  • Relieves constipation

  • +so much more

Two types of water I recommend drinking:

Spring Water

Spring water contain nourishing minerals that your body needs like magnesium, calcium, sodium, and potassium. It is also alkalizing, meaning it has a low pH level and is non-acidic. This inhibits inflammation in your body and keeps your joints, skin, and bones hydrated. Live spring water delivers oxygen to the celles, balances your body’s pH, fights bacteria and viruses, remineralizes your brain, and improves liver and hormone function (1).  

Molecular Hydrogen Water

Now imagine all of the benefits of spring water and water combined, times two! So what is molecular hydrogen water exactly? Hydrogen is extremely reactive and almost immediately bonds with another hydrogen atoms to form molecular hydrogen, or H2 gas. Due to its uniquely small size, mass, and neutral charge, H2 is able to more effectively penetrate not only cell membranes but also the blood-brain barrier and even the cell nucleus—where it's thought to protect DNA and enhance mitochondrial health (2). It’s also absorbed directly into one's bloodstream which heightens the healing properties of H2 water.

Hydrogen water is:

  • Rich in antioxidants and has been shown to prevent brain damage (3).  

  • Suppresses inflammation in the body (4).

  • Reduces muscle fatigue and muscle degeneration (5).

  • Helps in weight loss and inhibits metabolic syndrome (6).

I was a bit skeptical at first when I heard about molecular hydrogen water, but after testing it out on myself and drinking it religiously for a few weeks, I really notice the positive effects. I have more energy when working out, sleep better, my skin is soft and clearer than before, and I really like how it tastes as well. I know, water doesn’t really taste like anything, but you have to experience it for yourself, the water is silky and easy to drink.


P.S. If you’re interested in trying H2 water for yourself you can apply to be a part of the Trusii system case study and test it out at no cost! All you have to do is mention my name when you fill out your application here. You can also try these H2 water tablets for FREE.


Be Entirely Flawed and Perfectly Human

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I used to eat to fill a void.

I used to crave pain to feel alive.

I used to seek attention from just anyone.

I used to disrespect myself to please others.

I used to push the limits to discover my boundaries.

I used to give advice but not take it.

I used to complain expecting results.

I used to dream only in nightmares.

I used to give up before even trying.

I used to fight back expecting the other person to see my point of view.

I used to constantly try to be someone who I wasn't.

I used to think that a superficial life was meaningful.

I used to quiet my inner self and inner voice.

I used to tell myself I wasn't good enough.

I used to compare myself to people I didn't even want to become.

I used to work for people who mistreated me.


These are many things I have endured. Many experiences that have provided me with strength. The lack of self love I had for myself has allowed me to grow. Everything I've endured has made me crave living authentically, because I've always known who I was, I just shut off that person and told myself she wasn't worthy enough to have a voice in this world.

I still have my moments. I still have my fears. I still have my doubts. But I'm learning to accept them now and feel. I allow myself to feel vulnerable and breathe. Instead of resorting to food, and binge eating to distract and abuse myself for feeling. I now provide myself with love and support. I redirect my train of thinking and focus on the future. I can victimize myself, tear myself down, and criticize every part of me. Believe me, I've done all that over and over again..but where will that get me? What good will that do? If it weren't for all the pain and unpleasant moments and people life has blessed me with, I wouldn't be the beautiful human being I am today. I wouldn't be able to empathize with the wounds in others. I wouldn't be able to see life from different points of view. I wouldn't be able to help others when they need a shoulder to cry on. I wouldn't have been able to provide myself the love and strength I needed first and foremost, which has allowed me to share this with others.

Every time I tell myself I've finally learned my lesson, you know what happens? The next day I'm sent a test. I say I'm going to focus on me, and the next day multiple friends reach out to me asking if I want to do this or that. Distractions. My eyes are now fully open. I feel aware and committed to the process of growth.

I'm human, just like you. I'm sure you can empathize with these thoughts and struggles. We all deal with them. Some of us learn and some of us live unaware. When I tell you I've learned it doesn't mean that I don't have my moments where I fall back into old habits. Oh no..I still have my moments. I'm not perfect and I never will be. I have healed a lot but I now know how to react to these situations in a healthier way. Sometimes I get lured back in to my ego driven ways, but I now recognize this and avoid putting myself in the lions den. If you can gain control in this sense, you've learned a lot and will learn more. Don't allow others to define you, weigh on you, or bring you down. Don't allow yourself to do the same. I don't claim to know it all or know anything really, I'm just sharing with you what life has taught me so far. The most beautiful part about it all is awakening. Every breath you take doesn't mean you are present or feeling it. When you're truly present and alive you don't need to escape reality because you've made reality your escape.

 

Apple Pear Crisp

Pears and apples cook beautifully melt together in this recipe. The crisp is gluten and grain free, simply made with walnuts, pecans, and almond flour. Yay for a healthy dessert recipe during the holidays!

It’s important to eat fewer grains or none at all because they tend to be hard for your body to digest. You may even notice breakouts on your forehead when you eat foods that your body can’t digest. Another sign of improper digestion is feeling bloated or constipated. By avoiding grains altogether you avoid all the discomfort that may come along with them.

The trick with crisps is cooking the fruit covered in aluminum foil for 30 minutes before adding the crisp on top. This way, the fruit has softened already and then when you add the crisp on top it's able to bake and brown on top. The crisp on top is so delicious; I have a hard time not eating just that!

Desserts made with fruits and no added sugars are a perfect way to suffice sugar cravings without giving into unhealthier options. Baking the pears and apples allow for their natural sugars to come through, and they will taste slightly sweeter than when eaten raw.  I added cherries into the mix because I love the tartness in flavor it adds to this dish, but you could also use cranberries if you can’t find cherries in the grocery store.

If you’re in search for an easy recipe to make for a dinner party or get together this holiday season, this is the perfect option. It also doesn’t hurt that no one will feel guilty after indulging in this!

This crisp should be eaten fresh out of the oven, and served with vegan vanilla ice cream or whipped cream. The best part about this recipe is how delicious your house will smell!


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Serves about 8 people

 

Ingredients:

Fruit Base:

  • 5 red Bartlett pears (peeled)
  • 4 Rome apples or apples of preference (peeled)
  • 1 cup fresh or frozen cherries or cranberries
  • 2 Tablespoons coconut nectar or maple syrup
  • 1 ½ Tablespoons cinnamon
  • Juice of ½ lemon

 

Crisp:

  • 1 ½ cups pecans (roughly chopped)
  • 1 ½ cups walnuts (roughly chopped)
  • ¼ cup coconut nectar or maple syrup
  • 1 cup coconut flakes
  • 1/2 cup almond meal
  • 4 Tablespoons coconut oil (melted)
  • 1 ½ Tablespoons cinnamon
  • 4 Tablespoons coconut sugar
  • ¼ teaspoon salt

Instructions:

1. Preheat oven to 350 F and lightly coat your cooing dish with coconut oil.

2. Peel the skin off your apples and pears and then cut into small chunks.

3. Take the pits out of your cherries and cut them in half.

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4. Mix the apples, pears, cherries, lemon juice and coconut nectar in a bowl.

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5. Pour your mixture into the your cooking dish and cover with aluminum foil, and bake for 30 minutes.

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6. While fruit is baking, begin to make the crumble. Mix together the pecans, walnuts, coconut nectar, coconut flakes, almond meal, melted coconut oil, cinnamon, coconut sugar, and salt.

7. Remove fruit from the oven and mix before adding crumble to the top.

8. Pour crumble mixture on top of the fruit in an even layer and bake for about 45 minutes or until the top of the crisp is golden.

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Lentil and Kale Tacos with Pico de Gallo

Do you ever come home from work and just feel like giving up on the whole cooking process? Believe me I feel you on this...sometimes cooking and doing dishes are the LAST thing you want to do after a long day. However, this recipe is simple enough to make with only a few ingredients that you can easily whip up in 30 minutes. I PROMISE! 

The lentils provide a nice 'meaty' texture, the kale add a good amount of greens to the dish and the Pico de Gallo add TONS of flavor. The best part about making the pico yourself, is you can make a lot and let it marinate in the fridge, it tastes better each day...

Now, If you really want to master Mexican cooking, you can even make your own tortillas. I do this from time to time, and make a big batch to keep in the freezer. Here's a simple corn tortilla recipe you can use. The texture of freshly made tortillas is the best! Store bought ones will never do a traditional corn tortilla justice. 

I cooked these tacos with a group of people at a workshop I hosted this past weekend and not only did we have a lot of fun making them, they also received raving reviews. It's all about flavor! So I hope this recipe inspires you to make a new kind of taco, because who doesn't like a good taco?! Am I right?!  Also, I highly recommend snacking on some freshly made guacamole and chips while making these. Enjoy :) 

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Makes 8 tacos

Ingredients: 

  • 1 1/2 cups cooked green lentils
  • 1 1/2 cups dinasour kale, esteemed and thinly sliced 
  • 1 Tablespoon avocado oil 
  • 1 yellow onion , sliced
  • 4 cloves garlic , minced
  • 1/2 cup vegetable broth or water
  • 1 Tablespoon maple syrup
  • 1/2 lime, juiced
  • 4 teaspoons chili powder
  • 3 teaspoon cumin
  • 2 teaspoon smoked paprika
  • 1/4 teaspoon salt

Pico de Gallo:

  • 2 ripe tomatos, deseeded
  • 1/2 medium red onion
  • 1/3 cup cilantro, roughly chopped
  • 1 inch piece of jalapeño (optional)
  • 2-3 limes, juiced

For the tacos:

  • 8 soft corn tortillas 
  • 1 avocado, sliced
  • 1/4 red onion, thinly sliced
  • 1/4 cup cilantro, roughly chopped
  • lime wedges

Instructions:

Pico De Gallo:

  1. De-seed your tomatoes by scooping out all the liquid seedy bits and discarding. Then, dice your tomatoes. 
  2. Then dice your onion and jalepeno and roughly chop the cilantro. 
  3. Mix together all of the ingredients in a bowl and squeeze the juice of 2-3 limes into mixture. I like my pico with a lot of lime, so you can add more lime juice according to taste. 

Lentil and Kale Tacos:

  1. Heat the avocado oil in a large skillet over medium-high heat. When hot, add in the onions and garlic and sauté for about 5 minutes until the onions have softened and are beginning to brown.
  2. Add the cooked lentils, kale, broth, maple syrup, lime juice and all the spices to the pot and cover. Reduce heat and let it simmer until the kale softens a bit, and about 1/2 of the liquid is absorbed. About 5 minutes.
  3. If your mixture is a little wet then allow to cook uncovered for a bit longer, and if it needs more liquid you can add more broth to your mixture. 

To assemble the tacos:

  1. Warm your soft tortilla shells underneath your oven's broiler for about 1-2 minutes on each side, until lightly crisp and brown. When warmed, add a scoop of the lentil and kale mixture, and top with your Pico de Gallo and an avocado slice, a couple red onion slices, some cilantro, and a squeeze of lime juice. ENJOY!

Vegan Cinnamon Spiced Horchata

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I updated this traditional Mexican drink by making it dairy-free, but it's still full of flavor and nutrients! When you begin to try new recipes out, you'll realize that you can upgrade a lot of other recipes you used to make, by taking out inflammatory ingredients such as dairy, flour, and sugar. This recipe is the perfect example!

The soaked rice blended together with water and almond milk provide a silky smooth texture, and the dates add a natural sweetness. Cinnamon is one of my favorite spices to use especially during the holiday season, it just has that warming effect on your soul. This drink is a great alcohol free option to offer your guests during the holidays and if you want to add alcohol to half of your batch, feel free to add some rum to the mix.

I remember when I first started transitioning my diet, I would make classic dishes I loved and craved but would use healthier substitutes. For example, I would make pancakes and oatmeal using GF oats, almond milk, flaxseed eggs, and maple syrup instead of eggs, milk, and flour. The flavor was still there, but the inflammatory ingredients were gone! I began to have more energy, was able to work out harder, think more clearly, and was getting sick a lot less! The better and better I felt, the more motivated I became and I just kept searching for healthy restaurants and recipes, because when you have a variety of options available, you won't be missing anything. I promise you! You'll only be excited about trying all these new things!

So I hope you enjoy testing this recipe out and please let me know what you think in the comments below! 


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Makes 6 servings

Ingredients:

  • 3/4 cup basmati rice
  • 6 cups water, divided
  • 1 cup unsweetened plain 
  • 8-9 pitted medjool dates 
  • 1 1/2 tsp pure vanilla extract
  • 1 cinnamon stick 

Instructions

  1. Soak the rice in 2 cups of hot water for at least 2 hours. The rice should be soft and easily break in half. Drain and add to a blender.
  2. Add 4 cups water, almond milk, dates, vanilla, and the cinnamon stick, top with lid and cover with a towel to ensure it doesn't splash. Blend for about 5 minutes until the mixture is extremely smooth and there aren't any large pieces of dates or cinnamon. 
  3. Taste your horchata to see if it needs more dates for sweetness or if its too sweet you can add more almond milk. 
  4. In two batches, pour the mixture over a bowl or pitcher covered with ca cheesecloth or a nut milk bag. This will sift out all of the pulp and make your horchata nice and smooth. 
  5. Strain the mixture until only pulp remains in the cloth, squeezing to get every last drop out. Set nut milk bag aside with pulp aside. 
  6. Next, whisk together the mixture and pour into a mason jar and keep in your fridge for up to 3 days. Serve your horchata over ice with a cinnamon stick for garnish and enjoy!

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