Westchester Nutritionist
INGREDIENTS:
1-2 scoops PurePea Protein Powder
4 oz. Pomegranate juice
4 oz. pure water
1 fistful of kale/spinach
1 t flax oil
1/2 T flax meal
1/2 T chia seeds
1/2 cup fresh/frozen blueberries
dash of turmeric
ice if needed
METHOD:
Add all ingredients to blender and blend until thick and creamy, approximately 1 minute.
This protein-packed smoothie is the perfect meal replacement or recovery meal after a workout.
INGREDIENTS:
1 1/2 – 2 scoops Whey Cool Protein Powder* (organic and from grass-fed cows)
1 tsp L-Glutamine powder* (for building and maintaining lean body mass)
1/2 cup lite coconut milk (sold in a small can at trader joe)
2-4 oz pure water
1 tsp organic extra virgin coconut oil
1 T chopped raw, unsalted nuts (almonds, walnuts, cashews, brazil, pecans, macadamias)
3” piece banana (barely ripe) – best if frozen
Sprinkle of cinnamon
1 pinch sea salt
Ice (if needed)
Put all ingredients in blender and blend until combined. For extra nutrition , add 1 handful of greens or a tsp. of EssentiaGreens*. Enjoy!
*You can purchase the above products – Whey Cool Protein Powder, L-Glutamine Powder and EssentiaGreens in my online store. Make sure and enter the promo code “JJ15%” at checkout for a 15% discount on your order.
This little concoction is the perfect breakfast in every way! High in protein, fiber and omega-3’s and no cooking required!!! Mix up a batch, throw it in the fridge and wake up to this ready-made bowl of pure energy!!!
INGREDIENTS:
1 cup unsweetened vanilla almond milk (I like Silk)
1/4 c chia seeds
1/2 t pure vanilla extract
1 T agave nectar or pure maple syrup
Pinch sea salt
Pinch of cinnamon
1/2 fresh fruit
1/4 cup pistachios
METHOD:
Combine first 6 ingredients, cover and refrigerate over night. In morning, spoon 1/2 the mixture into a bowl, top with fresh fruit and nuts – enjoy!
INGREDIENTS:
1 handful fresh organic baby spinach or kale
1 peeled and chopped Kirby or Persian cucumber
1 handful fresh cilantro, mint, basil or parsley
1 lime or lemon, juiced
1 stalk organic celery
1 cup fresh or frozen pineapple chunks
1 inch fresh grated ginger (optional)
1 cup pure water
1 cup ice
METHOD:
Either juice or blend all ingredients until they are liquified (a juicer that does not extract but retains the pulp/fiber is your best method). Can store in mason jar for up to 2 days or pour into smoothie cube trays (large square flexible ice cube trays) and freeze. Cheers!
Makes approximately 2 to 3 6 oz. servings
Bloat-busting, Fat-burning, Skin-tastic Tips
When it comes to getting “bikini ready”, it’s all about getting rid of that bloated belly, burning off that winter fat and getting our wrappers in top shape for those skin-bearing fashions ahead. The following tips will help you do all that and more!!!
HYDRATE! It may sound crazy but to rid yourself of that bothersome bloat (water retention), you have to drink more water! What??? Yup – your body will hold onto excess water if you don’t give it what it needs. Plus – if you are even mildly dehydrated, your metabolism can dip seriously! Not to mention what it does to your skin!
GET JUICED! Drink a high-fiber, antioxidant-rich green drink in the morning to switch your pH from acid to alkaline and get rid of excess bloat in the process. Try my Green Goddess – chock full of skin-loving nutrients to boost collagen production, protect from harmful UV rays, and keep your skin hydrated to achieve that healthy glow.
EAT!!! Although it sounds like a good plan to starve yourself to get that bikini ready body you desire – it’s not! You’ll only crash your metabolism and set yourself up for a full-on binge later on in the day (think bikini-unfriendly food baby – ewwwww).
PROTEIN, PROTEIN AND MORE PROTEIN: Protein is a natural diuretic and helps to push out excess water (think squeegee sponge), as well as, rev up your fat-burning metabolism. Eat optimal amounts throughout the day – most women need approximately 10-12 ounces/day (70-84 grams).
DON’T BE FAT PHOBIC! Eat a small amount of healthy fat with each meal and snack. Your body needs high-quality fats to function optimally, keep you satisfied and your appetite in check – not to mention what they do for your wrapper!!! The following is a list of metabolically active, skin enhancing omegas that will give you that healthy youthful glow with or without the sun!
GET YOUR F & V’S: Include these bloat-busting, skin beautifying antioxidant-rich fruits and veggies in your meals and snacks to decrease hunger and increase energy to keep you on your plan. Juice them, throw them into smoothies, float them in water, add them to salads, steam them, use them in recipes or just eat them raw and let them do their thing.
SPICE UP YOUR LIFE: Include these bloat-busting, antioxidant-rich, fat-burning and skin-loving herbs and spices in your meals, snacks and beverages and reap a multitude of rewards! Aim for switching them up throughout the day – after all – variety is the spice of life!
EAT SLOWLY: It takes at least 15-20 minutes for your belly to tell your brain that you are full. In addition, eating fast sends stress signals throughout your body which result in diverting your digestive enzymes to other more important tasks. The result – gas and bloating after meals – ugh! So take a deep breath, chill out and enjoy your food – one bite at a time.
DE-STRESS AND DE-BLOAT: Here’s the scoop – Increased stress = increased cortisol = decreased metabolism = increased belly fat. So as you can see, there is a direct link between your stressed out lifestyle and your growing muffin top! All the more reason to chill out a little right? Some very simple things you can try to bring those stress hormones down and in turn – flatten that belly are deep breathing (can do this anytime, anyplace), short meditations/visualizations and my favorite – exercise – no better way to blow off stress and tighten those abs!
DIGESTIVE ENZYMES: If after following the above tips for a week and you are still bloated, consider taking a full spectrum digestive enzyme that includes HCL with each meal. We all need a little help from our friends sometimes and a good digestive enzyme can be your next BFF when it comes to bloat busting!
GET TESTED: If digestive enzymes don’t do the trick, you should consider having your food sensitivities tested to see if something you are eating is causing that bothersome bloat. The most common culprits are gluten containing grains, dairy products, soy, eggs and the foods you eat most often.
Also consider having your hormones tested as an imbalance in any of them can result in feeling bloated and an inability to lose unwanted weight.
This super hydrating and bloat-busting concoction is sooooooooooooo refreshing and delicious that you will have no problemo meeting your daily H2O requirements. To make sure you have enough to last the whole day through, after infusing water over night, drain water into another pitcher leaving produce and refill with fresh water and refrigerate.
INGREDIENTS:
4 cups watermelon, cubed
1 small Kirby cucumber, sliced thin
1/2 organic lime, sliced thin
1 handful mint leaves
METHOD:
Wash all produce and place in quart size pitcher. Fill with pure filtered water, cover and refrigerate over night. Be prepared to hydrate your way to happiness
: )
Benefits of: Consuming 1 cup of warm pH Power Broth with your meals can assist in weight loss by decreasing your appetite and by helping to shift your body’s pH from acid to alkaline. When your body is more alkaline it can release stored fat and excess water resulting in both weight loss and decreased body fat. Other benefits include increased energy, clearer thinking, increased immunity, better bone health, and relief from acid reflux, nasal congestion, headaches, kidney stones, anxiety and cysts.
Ingredients: (use at least the first 9 ingredients if possible)
4 stalks celery cut into 2” pieces
2 large bok choy bulbs or 1 small green cabbage cut in 1/2
1/2 cup sea veggies (arame is best)
1 bunch Parsley
3 carrots cut into 2” pieces
1 large onion cut in 1/2
4 garlic cloves cut in 1/2
1 cup spinach leaves
6 red-skinned un-peeled potatoes
1 handful fresh green beans
2 beets quartered
4 radishes
4” piece of ginger root peeled and cut into 1” pieces
1 lemon – first zest and then cut in 1/2
2 Tbsp. Himalayan sea salt
1/4 tsp. cayenne pepper
1/4 tsp. turmeric powder
Method:
All veggies, lemon, herbs and spices should be organic. Put all ingredients in a large, non-aluminum pot and cover with pure filtered water. Bring to a boil then simmer with cover on until broth has a rich flavor (approx. 2 – 3 hrs.). Strain and discard ingredients. Check seasoning and add more if necessary. Drink hot or cold. Broth will keep for about 3 days unless frozen. If freezing, please use glass or ceramic containers.
* If you have taken the Alcat Food Sensitivity Test, please eliminate your reactive foods from the recipe.
INGREDIENTS:
1 baked sweet potato
1 heaping T almond butter
1 pinch sea salt
1 pinch cinnamon
1 pinch nutmeg
1 tsp flax seeds
METHOD:
Remove sweet potato from skin and place in small bowl. Add the rest of the ingredients and stir until well combined. Use as a dip for cut up veggies. YUM! You will really flip for this ultra-healthy dip!!! Serving size is 1/2 cup.
INGREDIENTS:
2 lbs. ground grass-fed beef
1 medium onion, finely chopped
2 medium carrots, finely chopped
2 medium celery stalks, finely chopped
3 T olive oil
1/2 t cayenne pepper
1 t dried thyme
1 t cracked pepper
1 t sea salt
2 organic eggs
1/3 c organic ketchup
1 T dried mustard
1 heaping T molasses
METHOD:
Preheat oven to 350 degrees. Saute onions, carrots and celery in o.o. until soft. Add cayenne pepper, thyme, pepper and salt and cook five minutes longer.
In a 9 x 13 pyrex dish, mix meat, sautéed veggies and eggs. Form into a loaf in the pan. In a small bowl mix ketchup, dried mustard and molasses and spread over top and sides of meatloaf. Add about 1 cup water to pyrex dish and bake for approximately 1 1/2 hours.
INGREDIENTS:
Filling:
5 Lbs. Bosc pears (peeled and chopped)
1 cup dried cherries
Grated zest of 1 lemon and 1 orange
2 Tbsp. freshly squeezed orange juice
2 Tbsp. freshly squeezed lemon juice
1 ½ tsp. ground cinnamon
½ tsp. ground nutmeg
Topping:
1 cup oatmeal
½ tsp. sea salt
½ cup slivered almonds
½ tsp. cinnamon
2 Tbsp. butter (optional)
METHOD:
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