Love Yourself Up (+ Recipe)

It's super-obvious to try staying connected to and loving those around you.

But what about staying connected to and loving yourself?

You weren't really taught that, were you?

Instead you can ignore or beat yourself into submission for any number of things: the way you look, how well you're aging, how much you weigh, how much you've accomplished today. Is it ever enough?

And when you do accomplish what you've set out to do, do you really celebrate?

Or do you joylessly start chipping away at the next thing on the list?

Instead of comparing yourself to someone else, can you really look at yourself and see that you're beautiful and different (as we all are!) even though there are areas you're still working on?

This is the most important relationship of your life, so you must cultivate it.

And no, it's not selfish or corny to think this, it's vital.

There's so much that has happened to you along the way that's covered up just how beautiful and ok you really are, which is why loving and caring for yourself is essential.

Taking care of yourself is also the only way to genuinely take care of others.

I tell clients that self-care is like the instructions you get on a plane: in case of an emergency, secure your oxygen mask before helping others with theirs.

It's the only way.

If you aren't taken care of first, you cannot truly help others (your kids, husband/wife, parents, friends, pets. Whoever).

So how can you show love to and appreciate yourself?

By doing even the smallest thing … winking at yourself in the mirror ;), eating your meal on a gorgeous plate, strutting a little while you walk like John Travolta in "Staying Alive", wearing those bold shoes you've been too nervous to wear.

One idea on my list (in addition to the strutting of course, ha!) is indulging in some luscious, healthy, raw vegan chocolate truffles (recipe below), also just in time for v-day ;)

Because as you know, it's not necessary to eat "bad" foods to indulge and reward yourself. The more nutrient-dense foods usually taste way-better anyway!

Check out the ingredients:

-Raw cacao contains more than 300 different chemical compounds and more antioxidants than blueberries, acai, pomegranates and goji berries combined and protects cells from damage and keeps immunity strong.

-Coconut oil is a healthy fat that fuels the brain and body, helps you feel satisfied and makes your skin look younger.

-Unsulphured blackstrap molasses is the 3rd boiling of cane sugar syrup and is high in magnesium, calcium and potassium; it also contains a good amount of copper, which is why it's been linked to the reversal of white hair.

-Cashews contain copper (good for getting rid of grey hairs), magnesium (controls stress hormones) and vitamin K (prevents wrinkling and premature aging).

Love yourself up.

Xoxo,
Lauren

Raw Vegan Chocolate Truffles

Ingredients
-1 cup raw cashews, soaked overnight or 30 minutes in hot water
-2 tbsp water
-1 cup raw cacao powder + 3 tbsp for rolling the truffles
-1/2 cup cold-pressed, unrefined coconut oil, melted
-1/3 cup organic unsulphured blackstrap molasses
-1/2 tsp pure vanilla extract

Optional equipment
Small cookie scooper, 1 tbsp size

Directions
1. Blend the soaked cashews in a food processor with 2 tbsp of water until they are nicely chopped.
2. Add the cacao powder (1 cup), coconut oil, molasses and vanilla and blend until well combined, scraping down the sides at least once.
3. Pour the mixture into a bowl, cover and freeze for 45 minutes, or until firm enough to roll into balls.
4. Once the mixture is firm, spread the remaining 3 tbsp of cacao powder out on a large plate; scoop out equal amounts of the mixture with the cookie scoop, roll into a balls with your hands and lightly coat each truffle in the cacao powder.

Makes about 25 to 30 truffles.

Hard Bodies Are Built In Winter (+ Recipe)

That's one of the most motivational workout quotes I've ever seen. It's the perfect nudge needed to get out of bed for that 5:45am exercise class, when it's 10 degrees out and way-dark.

It beats waiting until the birds start their early morning chirping near the beginning of spring to get motivated (or freaked out enough) to get that butt into gear.

Because if you're already pumped and primed in the dead of winter, you'll be all set when bikini season rolls around. One more reason to rejoice that spring and summer are back :D

I also move my body because it feels goooood!

Ok, maybe it doesn't always feel good while I’m doing it (!), but afterwards my skin glows and my brain feels buzzy (it doesn’t get better than that).

Which makes sense… it's been found that exercise makes us smarter too (woohoo!...check out Grain Brain for more on this).

You don't even need to hit the gym… even brisk walking for at least 20 minutes, 5 days a week exercises your brain. (I always knew I was taking the dog for a walk more for me than her ;)…)

So what's a good way to treat yourself for all that hard work?

Healthy food, of course :)

And, as always, I advocate making it delicious. What better way to ensure that you'll eat this way for the rest of your life? :)

Let's go a little further and get a little funky too.

How about a jacked up dish that tastes decadent but is actually made up of functional foods (which means food that delivers more than just nutrition)??

This recipe might seem intimidating, but it's EASY, especially if you're already used to making super-simple milk kefir.

You're frying up dulse (a seaweed that's chock full of minerals—10 to 20 times more than land plants—and is used by women to help their skin stay wrinkle-free and their hair keep it's color) just until it's crispy and crunches like a chip (yum) and smearing it with kefir cheese (a whole food probiotic that helps increase good gut bacteria and lets your face glow).

Add a crack of sea salt to the top (maybe even some applewood smoked sea salt).

The more your taste buds are engaged and loving what they're experiencing, the less likely you'll want to eat something that'll throw that hard body off track ;)

So sit back and savor :)

Xoxo,
Lauren
 

Fried Dulse "Chips" With Kefir Cheese

Ingredients
-1/4 cup dulse, separated into cracker-sized pieces
-1 to 2 tbsp grass-fed butter
-1 batch of kefir cheese (recipe below)
-Sea salt (I use Celtic sea salt)

Directions
1. Heat a pan over medium heat and add the butter.
2. Add the pieces of dulse to the pan and coat them in the butter and then take a spatula and press the pieces into the pan to flatten them.
3. Flip each piece once the dulse starts to change color. It should take about 3 minutes for the pieces to cook.
4. Remove from the pan, plate and spread some kefir cheese on each piece. Sprinkle with sea salt.
 

Milk Kefir

Ingredients
-4 cups whole milk, pasture-raised (also called grass-fed) or raw
-1 packet kefir starter (I use Body Ecology)
-1 scoop prebiotic, to feed the kefir starter (I use EcoBloom by Body Ecology)

Optional Equipment
-1/2 gallon mason jar
-Canning funnel

Directions
1. Add the starter packet and prebiotic to the mason jar.
2. Heat the milk in a pan until it reaches 90 degrees.
3. Pour milk into the jar and whisk so that it combines with the starter + prebiotic.
4. Cover and let ferment for 12 to 24 hours (depending on how warm the room is).
5. It will be thick and smell like yogurt when it's ready.

Kefir Cheese

Directions
1. Once the milk is fermented (see above), place a large fine mesh strainer (or colander) over a large glass bowl.
2. Put a nut milk bag (you could also use cheesecloth or larger coffee filter) in the strainer and pour the kefir into the nut milk bag; the glass bowl will catch the liquid (whey) and the solids will remain in the nut milk bag.
3. Cover and let the bowl sit overnight in the fridge. The next day you'll have a soft cheese in the bag—place it in a different bowl for storage. You can keep the whey to use as liquid in smoothies or as a culture starter for other fermented food recipes. 

An Effective Cleanse (+ Recipe)

I get it. Cleanses are convenient + trendy. You spend good money to get a few days worth of cold-pressed juice.

But what does that get you?

Feeling awesome because you're being "good"? Happy because you might have lost a few pounds in a few days?

Big question… does it last?

Or are you just going to keep eating and drinking all the other stuff that's making you feel like you need a cleanse in the first place?

What's the point if nothing else changes?

Why not have practices in place to make sure you'll always feel cleansed and at an awesome weight (which is the desire behind doing a cleanse, right)?

Feeling cleansed also includes your mind...because you know that if you're not in a good place mentally you're more likely to make poor food choices (hello sugar and processed carbs), which causes more weight gain, mental fogginess and low energy (which probably means you won't be hitting the gym or the pavement anytime soon).

I'm not against juicing. I think it can be used as a tool from time to time, but remember that the fiber (what makes you full and keeps your blood sugar from rising too quickly) is stripped out. 

If you're doing it occasionally along with eating whole veggies, healthy fats and proteins, and no sugar and processed carbs, totally cool. And if it's a straight up green juice without any added sugar (boat-loads of fruit, I’m talking to you), even better.

It always seems like simple things are over-looked for the trendy. I have found simple to be the key.

The other key? Do it consistently. Even if it's the holidays. Even if you're going to be traveling.

I want to look and feel my absolute best. So simple tools are a part of my life. No excuses. No quick fixes. Even though I’m busy.  

Unless you want to hire a personal chef or assistant to provide you with awesome meals, the real truth is you have to do it yourself and this requires making space in your life for it to happen. That's it :)

The best ways to make good, lasting food choices?
            -Eat delicious, real food (veggies, healthy fats, high quality protein, fermented foods).
            -Have delicious, simple recipes on rotation.
            -Batch cook.
            -Make sure you always feel nourished and full.

If you're having trouble making space in your life to eat in a way that will help you reach and maintain your ideal weight, hire a coach to assist in clearing out space to make the changes happen (and hold you accountable). It'll probably cost about the same as that juice cleanse and last much longer.

Click here to set up a free session to see if coaching is right for you.

Here's a salad that I'd eat for lunch or dinner with high quality fat and protein and fermented veggies. It's also cleansing ;)

Xoxo,
Lauren
 

Napa Cabbage Salad with Scallions and Onion-Soy Vinaigrette

Ingredients

-1 tbsp white onion, finely diced
-1 tbsp apple cider vinegar with the "mother"
-4 scallions, thinly sliced, whites and greens separated
-1/2 tsp salt
-1 or 2 tbsp tamari (gluten free soy sauce)
-1/3 cup extra virgin olive oil
-1 medium sized head Napa cabbage, thinly sliced

Directions

1. Marinate the onion and scallion whites in the apple cider vinegar in a large serving bowl for at least 20 minutes.
2. Once the onion and scallions are marinated, add the salt and tamari to the bowl and whisk and then slowly whisk in the oil.
3. Add the scallion greens and cabbage and toss to combine; let sit at least 15 minutes before serving.

I had a similar salad on my recent trip and I was inspired to re-create it :)

How I Heal (+ Recipe)

I was in a car accident recently and was blessed to walk away with only a gash on my forehead and horrendously sore right ribs from where the side airbag punched me.

It was pretty dicey getting around for a while, but I did as much physical activity as possible.

Was it the best idea to start walking the dog again two days after the accident?

Maybe not, but my body needs to mooooove…and my head needs those feel-good endorphins pumpin'. So for me, it was post-accident self-care.

Aside from the walks, I allowed myself to rest—this is not easy for me! I didn't go to barre class. I even got an extra hour of sleep a night.

But the number one thing I did to heal was to continue eating in a way that shows self-care + love.

Because the more I nurture my brain, body and gut with awesome food, the better I think, feel, move and look.

You've probably heard this: what you eat is more important than what type of exercise you're doing and how much you're doing it.

Because you could be hitting the gym every day and totally killing it, but if you're eating (for example) a typical low-fat, "good" diet (which usually means you are eating convenient Frankenfoods made up of refined carbs and sugar/fructose) the weight isn't going to come off (and if you're eating a lot of fructose, you'll actually gain weight).

And you'll constantly be hungry….double crappy.

Because I continued to eat healthy, deliiiicious :) and filling meals, I didn't gain weight when my activity level was scaled back.

The physical part is still super-important though, so I went back to barre class when I felt that I could do most of the moves and I didn’t beat myself up because I couldn't do everything.

Little by little I've been able to do more and more. Just being there helps—and moving and stretching my body makes me less sore. :)

Below you'll find a tool that I use every day to feel + look good—my morning smoothie.

It's filled with filled with brain + body loving fats, fermented milk (aka kefir, a whole food probiotic), organic zucchini and a bunch of superfoods.

Try it out, tweak it to your taste and let it take care of you.

Xoxo,
Lauren

P.S. What do you do to heal? Leave a comment below.
 

Lauren's Smoothie

Ingredients
-1 cup water
-1 medium organic zucchini or yellow squash, chopped
-20 drops stevia (Body Ecology)
-1 tbsp unrefined, cold-pressed coconut oil
-1 tsp grass-fed ghee
-1 tbsp protein powder, I currently use Moon Juice's Blue Adaptogen Protein
-2 tbsp cacao nibs
-1 tbsp sprouted ground flax
-2 tbsp cacao powder
-1 tsp gelatinized maca, optional
-1 cup homemade kefir, made from pasture-raised whole milk (or pasture-raised raw milk or grassmilk—if you can find them)

Directions
1. Put all ingredients in Vitamix blender except for the kefir and blend, starting on low and working up to high, until well blended
2. Add kefir and quickly blend on the lowest setting
3. Pour into glasses

How I Travel (+ Recipe)

I recently travelled to spend time with a bestie and I took as much time planning which foods I'd bring as clothing—yes, I'm intense but I also like to feel awesome when I travel, so I put time into food planning/packing ;)
 

Travel Day Tips

 
1. Make your morning smoothie, even if you're taking an early flight.

Why am I so pro-smoothie? Because you can pack lots of nutritionally jacked-up foods into a couple glasses and it tastes delicious (like a treat).

And when you're traveling you want to start off with as much nutrition as possible, because you don't know what kinds of meals you'll be having.  You'll also be so full that you won't want to eat crap at the airport.

Be sure to jack that smoothie up with stuff like homemade milk kefir, extra-virgin unrefined coconut oil, grass-fed ghee, cacao nibs, cacao powder and zucchini.


2. Get two bottles of water (32 oz each) at one of those magazine stores right after you pass through airport security and start drinking. I do this before and during the flight.

Finish the first bottle before you land. The second bottle you can drink en route to your destination and even at night—this way you won’t have to worry about looking for more until the next day (especially if you aren't staying with someone you know).

The water'll help you stay hydrated, less hungry and less constipated—yes, I went there :)
 

3. Carry a travel size jar of petroleum jelly.

Sure, you can use it as a moisturizer, but you're also going to stick some up each nostril before takeoff.

Yep. You read that correctly ;)

It's dry and germy up in the skies and the petroleum jelly seals up the sensitive skin inside your nose. I never get sick when I do this, and I always did before adding this tool into my flight plan.
 

4. Pack a meal for the plane.

Bring the last of your weekly batch soup in a throwaway container and a high quality fat/protein (pasture-raised eggs are my go-to). If you need to, include a healthy dessert.

When You Get There (Optional)

If you're staying with someone like I did and have access to a kitchen, stop at a food store and get ingredients to make at least one healthy meal. I also made daily smoothies for us, but like I said, I’m intense :D

One night we made the wild Alaskan Sockeye Salmon from my quick and easy recipe ebook along with the soup below.

It's a riff on the Fiery Cleansing Soup from my last post.

We were stuffed and had enough for lunch the next two days. It's also a great way to take care of your beautiful hostess :) <3

Bon voyage and bon appetite :)

Xoxo,

Lauren

Cabbage + Butternut Squash Soup

Ingredients:

-4 tbsp grass-fed butter (I use Kerrygold)
-4 medium or 2 large onions, cut in half and then sliced thinly
-1/2 to 1 tsp chipotle powder, depending on how spicy you want it
-1 small head of cabbage, cut in half and sliced thin
-1 1/2 to 2 lbs butternut squash, peeled and diced
-4 cups water

Directions:
1. Heat the butter in a large pot over medium-low heat and add the onions, chipotle powder and 1/2 tsp salt, and cook until the onions are soft and translucent, about 5-10 minutes.

2. Add the cabbage and 1 tsp of salt and sauté for a minute or two until it wilts slightly; then add the butternut squash and water; bring to a simmer and cook for about 10 to 15 minutes, or until the butternut squash is tender.

3. Let the soup sit for at least 15 minutes to allow the flavors to deepen.

Walking Through Fire (+ Recipe)

I know how it feels. I've done it many times throughout my life.

~Still feeling love for my now ex (maybe a different kind than in the beginning) but knowing I had to leave for many reasons, so mustering every ounce of courage and energy to start divorce proceedings.

~Breaking down crying when told that I'd take a massive loss in selling the marital home that I was solely financially responsible for (thank heavens I broke even).  

~Facing the reality that there weren't many options for my mom in her fight against ovarian cancer, due to the fact that she'd already been battling Multiple Sclerosis for years.

~Sitting and breathing with her during the last hour and twenty minutes of her life.

~Feeling scared but delivering her eulogy anyway, because I wanted to honor that precious woman.

~Going to work every day in an acutely stressful corporate job, never knowing what would happen (and doing it while going through the divorce and watching my mom slip away).

We've all experienced events that have demanded walking through fires that change us forever. Whether they occurred when we were children or yesterday.

It's just what happens. And no one is exempt.

I was vividly reminded of this recently during an intensive class on self-healing....I'm the self-care (and healing) queen, if you were not aware ;)

The aftermath was astounding...feelings of release, liberation and being cleansed. And hysterical fits of laughter with my fellow self-healers.

The kind of laughter that will wipe years from your face.  

The kind that makes you happy to be alive and ready for the next adventure, whatever it is.

Xoxo,
Lauren

P.S. I was inspired to make the soup below when I got home. It's fiery and cleansing ;)

Tempeh is made from fermented soybeans and is high in protein; it's also easier for the body to digest and assimilate it's nutrients.

Ghee is a healthy saturated fat; because it's saturated it has a higher smoke-point, which makes it great for cooking; there are also studies that suggest it may lower body fat. It's also believed that ghee actually attracts other fats and removes toxins that are traditionally difficult to eliminate.

Ginger strengthens digestion and reduces gas and bloating.

Napa cabbage improves digestion and is rich is vitamin A (great for young looking skin).

Sweet potato removes toxins from the body and is rich is vitamin A.

Radishes are detoxifiers and known as fat scrubbers.

Fiery Napa Cabbage Soup With Tempeh Croutons

INGREDIENTS:

 For the tempeh croutons
-1 8 oz package of tempeh
-2 cups of water
-1 tbsp ghee (clarified butter), I use Purity Farms

For the soup
-2 tbsp ghee
-1 large onion, cut in half and then sliced thinly
-3 cloves garlic, minced
-1 inch piece of ginger, diced
-1 head of Napa cabbage, roughly chopped
-1 sweet potato, peeled and diced
-1 bunch of radishes, diced
-5 cups water
-1/2 tsp chipotle powder (you can sub cayenne if you can't find it, but the combo of the smoke and heat is worth the extra effort to find it)

DIRECTIONS:

For the tempeh croutons
1. Place the tempeh in a saucepan with 2 cups of water and simmer for 10 to 15 minutes to soften it; remove from the saucepan, pat dry and when cool enough, cut into cubes

2. Heat 1 tbsp ghee in a pan over medium high heat; add tempeh cubes and a dash or two of salt and cook, stirring frequently, until golden brown, about 7 minutes; remove and set aside.

For the soup
1. Heat the 2 tbsp of ghee a large pot over medium-low heat and add the onion and 1/2 tsp salt, cooking until translucent, about 5 minutes. Add the garlic and ginger and cook for a few more minutes.

2. Add the cabbage and 1 tsp of salt and sauté for a minute or two until it wilts slightly; then add the sweet potato, radishes, water and chipotle powder; bring to a boil and cook for about 10 to 15 minutes, or until the sweet potato and radishes are tender.

3. Let the soup sit for at least 15 minutes to allow the flavors to deepen; when serving, top each bowl with the tempeh croutons.

Because the soup contains protein-rich tempeh, this could be considered a one pot meal. I love to be totally indulged though, so I'd also have another quality protein (quinoa, eggs or salmon), a salad or veggie and a small bowl of cultured veggies.

Food fact credits: Dr. Mercola, Paul Pitchford and Dr. Axe

Take Care of Yourself (+ Another Effortless Recipe!)

The usual applies, of course—exercise (thank you Pure Barre :)....and daily walks with a certain adorable Mini Austrian Shepherd)…. and eating healthy.

And I'm talkin eating healthy like you MEAN it…

Mini cheat sheet—no processed foods (duh), no sugar (that's what's making us fat), high quality protein (pasture-raised eggs, meat, chicken, wild salmon, quinoa), LOTS of veggies (especially non-starchy ones), high quality fats (yes, I said it. FAT….ghee, unrefined + cold-pressed coconut oil, grass-fed butter, avocados …) and fermented foods (kefir and cultured veggies).

Not that difficult, right?

Now let's talk about a different kind of taking care of yourself.

How about doing something you just really want to do?

-Maybe something simple, silly, liberating…. How about blasting some music and singin along –Florida Georgia Line anyone ;)  Who cares if the guy in the car next to you's looking over—"is he checkin me out or does he think I’m crazy?…I just don't care!!!"

-How about looking at that magazine you've been putting off opening because you're too busy or feel guilty? Just dive in and absorb the beauty and creativity (it'll probably inspire you to put together the perfect outfit from clothes you ALREADY have).

-Taking 5 minutes to just sit STILL and look at that beautiful sky. Or not! Just sit still!

-Going to the salon to get your hair blown out (you know how amazing you feel when you get that done).

-Meeting with a girlfriend for a drink and checking out cute guys (even if you're married…you're still a hot-blooded woman…then go home and attack your husband).

I wanna do most of the things on this list, plus whatever else I can think of (even that yoga retreat I've been fantasizing about).

Food-wise, the following recipe is how I'll be taking care of myself now that I'm coming to grips with the non-summery weather in my area—a big old pot of vegetable soup, with a mineral-rich (and skin enhancing) sea veggie broth.

We're entering batch-cooking territory again, my favorite place to be :)

Coconut Oil is anti-viral, antimicrobial, it increases energy and can help you maintain healthy and youthful looking skin. It will also help you absorb the nutrients in this soup.

Kombu is a sea vegetable that's considered the most completely mineralized food and is rich in calcium, iodine, potassium and vitamins A and C (both wrinkle fighters). It also aids in weight loss :)

Celery contains silica, which aids collagen formation and slows down skin aging.

Carrots are rich in beta-carotene which gets converted to vitamin A, which prevents cell damage and premature aging. Foods high in beta-carotene also give your face an attractive glow ;)

Onions and garlic contain sulfur which is awesome for skin health, as it affects collagen production and can make your complexion radiant.

Daikon radish is a fat scrubber and good for detoxing and it's also high in vitamin C (wrinkle fighter).
 

Vegetable Soup With Kombu Broth

 Ingredients
-6 cups water
-2 tbsp coconut oil, unrefined + cold-pressed
-2 strips of kombu or Maine sea kelp
-4 celery stalks, chopped
-4 carrots, chopped
-4 onions, sliced
-4 garlic cloves, sliced
-1/2 daikon radish, chopped
-1 tsp sea salt (Celtic, if possible)
-extra virgin olive oil, to drizzle
-any spices you like, such as cayenne or chili powder

Directions
1. Bring water to a simmer and add the coconut oil and kombu.
2. Let simmer with the lid on for 30 to 40 minutes so that the minerals in the kombu will be released into the broth.
3. Add the celery, carrots, onions, garlic, daikon and salt; bring back to a boil, cover and simmer for approximately 20 minutes, or until the veggies are cooked to your liking. 
4. Drizzle each bowl with some extra virgin olive oil, sprinkle on some cayenne or chili powder and enjoy with a high quality protein and a salad.

Take care ;)

Lauren

P.S. If you're confused about how to incorporate my mini cheat sheet of healthy foods into your life, sign up for a free session with me.

How do you take care of yourself? Or just leave a comment or suggestion below.
 

Body-Thrive Through the Holidays—My Healthy + Delectable Recipe Ebook Is Here!

Fantasize with me for a sec…experiencing the cold (typically over-indulgent) holiday season with a sense of being energized, light and nourished.

Feeling good in your body. Sounds damn good, doesn't it?

Yes, it's possible. You just need some tools.

#1 on that list are recipes. I'm talkin delicious, healthy, satisfying ones.

Which is what I've created—a collection of recipes essential for this season.

Recipes that will make you feel so good that you won't want to eat or make those old holiday recipes that make you feel like crap and beat yourself up.

Because starving yourself and then going hog-wild at a holiday get-together is no way to treat your beautiful body.

Let your body thrive instead.

A bit about the collection…

These recipes contain no gluten or white sugar.

They do include:

Healthy fats – required for brain health (our brains are at least 60% fat, so it's necessary to feed our fat brain with fat :D) and to help us feel nourished and satisfied, so we don’t overeat.

Superfoods – to increase energy…and libido—who doesn't want that? ;)

High quality animal products – I'm talking salmon that isn't farm-raised and eggs, butter and ghee (clarified butter) from pasture-raised animals.

Vegan sources of protein  -- quinoa (I'm still in love with you quinoa, even after all these years) and tempeh (fermented soybeans).

Vegetables, glorious vegetables…need I say more.

Click HERE to get the recipe ebook.

Savor these recipes and have an exceptional holiday season :)

Xoxo,
Lauren

P.S. If you want to take body-thriving through the holidays deeper, sign up for a free session with me.

Nip That Holiday Free-Fall in the Bud

Here it comes again. Warm weather is starting to slip away (NOOOO!!! –but, I love you hot, sunny beach!!!), soon the holidays will creep in and we'll start to go hog wild and eat every over-processed, sugar-laden thing in sight.

We're headed right smack into a holiday season free-fall that lasts until January (if we're lucky), when we wake up woozy and 5 to 10 (or more) pounds heavier than at the end of the summer. I hate free-falls (even the ride at Great Adventure).

A lot of this crap eating is steeped in tradition.

Traditions can be great. But not if they're unhealthy and make you feel like hell and even worse, feel like hell about yourself.

"I have to eat this. I have to make this stupid pie or cookies that have pounds of sugar and white flour it them. I have to fall off the wagon around this time of year. It's just what you do".

No it isn't. Make this year the one where you don’t go off the rails.

It's not always easy, I get it. Guilt is often involved. "Aunt Betty's gonna be p*ssed if she doesn't get her double-sugar cookies with triple-sugar frosting".

Well you know what? Too damn bad, Aunt Betty. You're not getting 'em this year.

I'm finishing up an ebook of healthy holiday recipes, so you'll have an arsenal of ideas to tread fearlessly through this holiday season.

Yes, they are healthy and yes, they are delicious.

And you'll be satisfied. You'll be satisfied in a way that sugar and processed foods couldn't even dream of satisfying you ;)

Here's a fun recipe to try before my holiday recipe ebook comes out in a couple of weeks.

Spiced Popcorn

Ingredients

-1/2 tsp cinnamon
-1/8 tsp chipotle powder
-1/2 tsp Lakanto monkfruit sweetener
-1/2 tsp salt
-3 tbsp unrefined and cold-pressed coconut oil, for popping
-1/2 cup organic popcorn (I use Arrowhead Mills)
-2 tbsp melted coconut oil or ghee (optional, but do it if you wanna be sassy)

Directions

1. Mix the cinnamon, chipotle powder, sweetener and salt in a small bowl.
2. Heat the 3 tbsp of coconut oil and 3 corn kernels in a large heavy bottomed pot over medium high heat.
3. When all 3 kernels pop, add the rest of the popcorn and begin shaking the pot constantly over the heat, as the kernels pop. **NOTE: once the popcorn starts popping, make sure the heat is high enough so that the corn is popping loudly--if it's not there will be many un-popped kernels.
4. When there are a couple of seconds in between pops, remove the pot from the stove and pour the popped corn into a very large bowl. Season with the spice mixture. Drizzle the coconut oil or ghee onto the popcorn, if desired.
5. Enjoy ;)

Xoxo,
Lauren

What's an unhealthy recipe that you wish you didn't have to make or a dish you wish you didn't have to eat around the holidays? Let me know in the comment section below.

Remembering My Marie (+ A Favorite Recipe of Hers)

It's 3 years ago today that I lost my mom, yet it seems like a lifetime ago that she was with me. I keep asking myself, how is that even remotely possible?

All I can think is that a big part of me somehow split off, while the remainder was left to process the deep grief of no longer having her in my life.

This big part is the one that's always looked to shift and grow into the person I am underneath it all and not to cling to old ideas that I have of myself. The same one that occasionally requires me to feel nauseous in order to shake me out of an impending rut.

But that doesn't mean my mom isn't baked into my heart and soul forever and with me every second of the day, whether in the back of my mind, or when I see an exquisite butterfly while hiking, or when I use a major vocab word in conversation (how about ostentatious!) or use an adorable phrase she would have spoken (a total Marie-ism).

It feels right that the anniversary of her death coincides with the autumnal equinox, which is symbolically the time of death, which of course also signifies rebirth.

This is what we have a chance to do every day. Die to who we think we are and be reborn. Into what? Maybe a better version of ourselves, more in touch with who we really are and what we want. More real. More alive (there's that magnificent word again).

One thing I'll always think of when she comes to mind is love. It's always been about that, in whatever form you can find it…especially in the memory of a shy, happy smile belonging to the woman who taught me how to love.

Xoxo,
Lauren

P.S. Here's one of Marie's favorite salads.

That Time I Zoodled My Fingernail Right Off (+ Recipe!!)

I still don't know how it happened. I didn't think it could happen.

I have mad respect for the mandolin (aka, it scares the sh*t out of me, so I'm suuuuuper-careful when I use it). But the spiralizer? Spiralizer, I didn't know you could be so lethal.

There I was, zoodling away (making zucchini noodles with a spiralizer) with abandon, maybe slightly distracted by the fact that I had someone cute coming over for dinner ;), when I looked down and saw a bloody pinkie with half the nail and part of the nail bed missing.

At first I just put a paper towel over it thinking 'this is no big deal, just keep zoodling…' and then I realized this was probably going to involve a trip to the ER :/

After moving through the ensuing nausea, profuse sweating and a near blackout (I don't do well at the sight of blood :)  ) I started chastising myself…"you've been cooking for YEARS, this is EMBARRASING!!"

I was quickly reminded that even Giada cut her finger so badly that she had to be sent to the ER, during a live Thanksgiving TV special no less. Feeling better….

The next hurdle was coming to grips with the fact that I'd surely be given antibiotics.

As you may know, having good gut bacteria is extremely relevant to looking younger, good digestion, a healthy gut and weight, brain health, just about EVERYTHING.

And a course of antibiotics wipes out them out. So yeah, I was a little p*ssed at the thought of taking them.

But I also didn't relish the idea of ending up with lockjaw either, so when they were given to me, I took them. But I did some hacks to make sure that I'd re-colonize my gut.

All or some of what I'm about to lay out is important to incorporate into your life whether you've been on antibiotics or not, so that you can keep your gut full of healthy bacteria :)

Throughout my 5-day course of antibiotics, I took a quality probiotic/prebiotic supplement, I added a prebiotic powder to my smoothie and salad dressings and I ate homemade cultured veggies with lunch and dinner.

Probiotics means "for life" and are healthy bacteria, which when consumed are responsible for nutrient absorption and immune system support. If you're going to take them in supplement form, it's important to do a little research to make sure they are high quality.

A very potent probiotic is a whole food version that you can make yourself, such as cultured veggies (recipe below).

Prebiotics are foods that probiotics eat for energy and are also called fermentable fiber. They help the healthy bacteria already living in the gut to grow and multiply and are also found in certain foods such as garlic, honey and leeks.

The following recipe is a whole food probiotic (woo hoo!) which includes cabbage as it's base. Cabbage already contains beneficial bacteria in it's natural state and culturing it causes the bacteria to convert the sugars and starches in the cabbage into lactic acid, which is a natural preservative and stops the growth of any harmful bacteria.

In addition to preserving the cabbage, fermenting also amplifies the nutrient content and the bacteria also make the minerals present in the cabbage more readily available to the body.

This recipe takes more time than the usual ones I share with you, but it fills about four quart-size mason jars, and if you eat 1/4 to 1/2 cups of veggies two times a day, it'll last a week and a half to two weeks. Awesome. Batch prep at it's finest.

I hope what happened to me never happens to you, but you can still use prebiotics and probiotics to look younger, stay slimmer, fight food cravings…the list goes on and on.

Enjoy :)

Xoxo
Lauren

P.S. You didn't think the pic for this post would be of my bloody pinky, did ya? ;)

Kimchi Cultured Veggies

Ingredients
-2 medium heads of tightly packed cabbage (red or green), shredded in a food processor or with a mandolin (be careful! ;) )  -- note: keep the outer cabbage leaves, these will be used later
-5 to 6 scallions, thinly sliced
-2 to 4 tbsp chopped fresh ginger
-1 to 2 tbsp red pepper flakes
-2 garlic cloves, minced (optional but it adds good flavor)
-a handful of dulse, chopped (optional but it adds a nice saltiness)
-2 tbsp honey or 1-3 scoops of EcoBloom (prebiotic)
-1 packet of a culture starter
-some type of green like kale for the brine, unless you want to use some of the shredded cabbage

Equipment
-food processor
-very large bowl
-blender
-4 quart size mason jars (I bought a 6 pack)
-Canning funnel (optional, but it really helps)

Directions
1. Put the cabbage, scallions, red pepper flakes, optional garlic and dulse into a very large bowl.

2. Take a packet of the culture starter and the prebiotic (honey or EcoBloom) and add it to a bowl with 1 1/2 cups of warm water (90 degrees); let it sit for 20 minutes.

3. While you are waiting for the culture starter to be ready, take the kale, other greens or a handful or two of the shredded cabbage and add it to a blender with water filled about 3/4 of the way up the container (this depends on how big your cabbage heads are); blend well.

4. When the culture starter/prebiotic mixture is ready, add it to the brine.

5. Add the culture starter/brine mixture to the bowl of veggies and combine well, even squeezing the veggies with your hands a bit to create a bit more liquid.

6. Begin filling each of the mason jars, packing down the veggies very tightly with a dowel or the back of a thick wooden spoon; leave about 2 inches at the top for the veggies to expand and pour the rest of the brine on top of them, making sure they are covered in liquid.

7. Roll up a cabbage leaf and insert it at the top of each jar, still making sure the veggies are below the liquid; put the lids on.

8. Let the jars sit out at least 3 days, preferably a week and then refrigerate.

Recipe Credit: Adapted from Body Ecology

Article credits:

Dr. Axe
http://draxe.com/boost-immunity-with-probiotics/
http://draxe.com/probiotics-benefits-foods-supplements/

Dr. Mercola
http://articles.mercola.com/sites/articles/archive/2013/06/20/gut-brain-connection.aspx
http://articles.mercola.com/sites/articles/archive/2013/06/01/fermented-vegetables.aspx

Body Ecology
http://bodyecology.com/articles/look_younger_and_better_with_probiotics.php
http://bodyecology.com/articles/cveggies.php

The Kitchn
http://www.thekitchn.com/how-to-make-homemade-sauerkraut-in-a-mason-jar-193124

That Time I Went Speed Dating…

At the core of what I'm about is the idea that it doesn't have to be so hard. You can be happy and look younger naturally, which includes a weight that's healthy for you, without all the craziness.

I want all this for myself too! Which is where the speed dating comes in. More on that in a bit ;)

What I'm not about is a quick fix. Because those do not last.

I want us both to be in a place where we can fully enjoy a piece of cake and not fall off a cliff. It's about sustainable, long lasting results.

Why avoid extreme quick fixes or restrictive ways of eating to look good?  

I don't know about you, but I want to enjoy the hell out of my life.

And that does NOT include being hungry, starving myself or swinging between the extremes of not eating enough and then over-eating.

Yes, I eat what's considered super-healthy about 90 percent of the time. I do this by eating healthy stuff that tastes delicious--like the recipes that I share with you regularly.

But if I'm out with my girls and someone wants to order a rich dessert--ok, that person is usually me ;)--I go for it. I do it because it's pleasurable and fun. But I know that I'll go right back to my nutritionally jacked-up foods the next day. Because they make me feel good, they give me energy, they help me look younger. They taste GOOD. They don't leave me hungry after 5 minutes and they are not depriving.

Maintaining a healthy weight and looking younger is also about more than food.

Challenging relationships, lack of social connections, stress level, etc. can affect how you look and as well as what you're choosing to eat. Not being in an engaging relationship is something that can affect happiness. Which brings me to why I went speed dating :)

Realizing what you want (for me—it includes being in a stimulating relationship, maintaining my ideal weight and looking younger naturally), and then taking baby-steps (sometimes fun ones, like dating in 3-minute intervals ;) ) to move toward it is part of the process. Even if (and sometimes especially if) that means dancing close to the edge of my comfort zone.

If you want to make it easier to attain a healthy weight or look younger naturally (hell, why not go for both??) grab a slot for a free 50 minute consult with me.

Xoxo,
Lauren

Btw, here's another delicious, healthy recipe. <3

Layer in Some Pleasure (+ Recipe)

We've talked about post-vacation detoxing. But if you're too strict, you risk falling off a cliff into massive unhealthy indulgences.

So let's go back to the idea of healthy indulgences. How about upgrading it and making something delicious that tastes indulgent, but instead incorporates superfoods. Not to sound too '80s, but: totally awesome.

Like a nutritionally jacked-up chocolate bark recipe—more on that at the end of this post.

Another kind of healthy indulging is celebration.

It can be anything. The only rules really are to be present while you're doing it and then just savor it.

I did this recently after finishing a project that was extraordinarily challenging. I took a long time to eat my rich meal... the flavors were amazing, I was so satisfied, so grateful. And I didn't end up overeating.

You don't even need to celebrate an accomplishment. Maybe just celebrate you.

How about.... one meal a week… relish every bite… while feeling no guilt.

Enjoy :)

Here's the skinny on the bark recipe listed below:

Raw cacao is extremely high in minerals, especially magnesium, (which relaxes muscles) iron (which builds blood health) and zinc (which fights infection). Cacao also contains powerful levels of antioxidants, which protect our cells from damage and keeps our immunity strong.

Cacao nibs are raw pieces of the chocolate nut.

Maca is an adaptogen, which helps balance the endocrine system to support hormone production, which can increase energy, mental stamina and focus, sex drive, fertility, and help support the ability to cope with stress.

Ghee (clarified butter) has the milk solids stripped out. It's easy to digest, anti-inflammatory and can lead to increased immune system and greater longevity. You can make it yourself or buy it (Purity Farms is a good brand).

Raw honey is anti-viral, anti-bacterial, and anti-fungal and can boost energy.

Coconut oil is anti-viral, antimicrobial, it increases energy and can help you maintain healthy and youthful looking skin.
 

 Superfood Bark

Ingredients
-1/4 cup unrefined, cold-pressed coconut oil
-1/4 cup ghee
-1 cup raw cacao
-1 tsp maca (the gelatinized kind concentrates all the active ingredients)
-sweetener: several drops of stevia, or 2 to 3 tbsp of raw honey
-1 tbsp cacao nibs

Directions
1. Put coconut oil and ghee in a glass bowl over a pot of simmering water and stir until it's melted
2. Whisk in the cacao, maca and sweetener
3. Pour into an square baking dish lined with parchment paper and top with the nibs
4. Put in the fridge (about 40 minutes) or freezer (about 20 minutes) until firm.

Recipe credit:  Adapted from Amanda Chantal Bacon

Article references: Rouxbe Cooking School, Natural News, Dr. Mercola and Paul Pitchford. 

Post-Vacation Detox (+ Recipe)

I’m back from vacation. And yes, I did indulge :)

Lots of buttery lobster and ice cream (check Instagram for the evidence) and possibly a luscious popover or two.

Of course the most important thing I did when I was away was enjoy every bit (and bite) of food. Because the point of life is to enjoy it, right?

I also remember someone wise (you know who you are) reminding me that fully enjoying my food will negate the calories ;)

But now, it’s time to refocus. And I know just what will help. A quick and easy, raw detox soup.

The base of the soup is avocado and cucumber.

Avocado lubricates the intestines and it’s rich in copper, which aids in red blood cell formation (it’s also known to beautify the skin).

Cucumber counteracts toxins and cleanses the blood (it also contains silica and helps that skin glow).

Cayenne aids digestion.

Lemon cleanses the blood and stimulates the liver so your body can flush out toxins.

Apple cider vinegar (ACV) detoxes the liver.

I hope you enjoy this soup almost as much as you enjoy your vacation this summer.

Xoxo,
Lauren

P.S. Let me know your favorite way to detox after an indulgent vacation, or just leave a comment below.
 

Raw Detox Soup

 Ingredients
-1 cup water
-1 cucumber, peeled, de-seeded and roughly chopped
-1 avocado, peeled and roughly chopped
-1 tbsp cold-pressed, unrefined coconut oil or olive oil
-juice of 1 lemon
-1 tbsp apple cider vinegar with the “mother”
-1/4 tsp salt
-1 dash (or more) of cayenne
-cumin, for garnish

Directions
1. Put all ingredients into a high-powered blender, like a Vitamix.
2. Start on low and gradually increase the speed to high until the soup is smooth.
3. Pour into a bowl or glass and sprinkle with cumin.

Credit: Adapted from Dr. Axe

Pre-Vacation Veggie-Loading (+ Recipe)

It's kinda like when marathoners carbo-load before a race.

I'll be road-trippin it to BBH, Maine soon (Boothbay Harbor, for the uninitiated) and there won’t be as many veggies as I’m used to. What there will be is glorious lobster—sautéed, buttered (on a buttered roll no less), served with champagne cream sauce. Did I mention the chocolate lover’s ice cream for lunch?

Yes, I'll be forced to endure rich foods when I'm away :). But before then I'll totally be veggie-loading.

One recipe in rotation will be beet carpaccio (you read that right—beets, not beef ;) ) with striped beets from an awesome farmers market in Princeton (they're on Witherspoon Street every Thursday 'til Thanksgiving).  Recipe below. Beets are high in silicon, which is fabulous for skin and help purify your blood and liver. 

When I get to BBH, I'll have some strategies there as well:

-I'll be drinking lots of water (half my body weight in ounces)
-I'll be packin green powder like its heat (fermented spirulina and vitality super greens).
-I'll be toting Cocobiotic, fermented coconut water that's an awesome probiotic and prebiotic—hell, I might even drink some during breakfast at the hotel, who cares if people think I'm nuts, right? ;)
-I’ll ask for a non-starchy vegetable at dinner, in place of a starch (ex: green beans instead of potatoes or rice).

What are your travel tricks? Leave a comment below.

Xoxo
Lauren

P. S. There are more veggie recipes on my site… here and here and here. 

Beet Carpaccio

Ingredients
-2 to 4 beets, or as many as you have, whole with stem in place, scrubbed well
-extra virgin olive oil or cold pressed avocado oil
-chopped hazelnuts
-salt + pepper
-fennel seeds (optional)

Directions
1. Steam the beets whole until they are tender (approx 20 to 30 minutes, depending on the size)
2. Once steamed to your liking, let them cool slightly and then carefully peel the skin off and slice them into a bowl with a mandolin
3. Arrange on a plate, top with nuts and optional fennel seeds and drizzle with the oil

Bikini Zoodles (+ Recipe)

Ok, if you called into my Summer Survival tele-class last night you’d know exactly what I was talking about.

It’s pretty simple. In the words of Britney Spears: “You wanna look hot in a bi-ki-ni?”

Do you think you’d feel confident on the beach if you’d just eaten a plate of regular old spaghetti?

Didn’t think so. How about if you ate a plate of wrinkle-busting, belly de-bloating, cooling zucchini noodles (known as zoodles)?  Now let’s add in some pesto, which includes basil (slows down the effects of aging) and walnuts (a liver cleansing, omega 3 brain boosting food).  Ahhhh, much better.

Check out how nicely that pesto clings to the zoodles. Almost looks like pasta, right? Amazingly almost tastes like it too.

Bring some to that July 4th party, chew slowly, then lounge by (or jump into) the pool confidently.

Recipe below.

Enjoy ;)

Lauren

P. S. If you come to my Summer Survival event at Pure Barre in Westfield, NJ next Tuesday, July 7 at 11:15 you can try them in person.

Pesto Zoodles

Ingredients
2 medium zucchini, room temperature 
2 garlic cloves
1/3 cup walnuts
1-2/3 cups basil, or all the leaves from a small bunch of basil
2-4 tbsp grated parmesan, depending on how cheesy you’d like it
a little less than 2/3 cup olive oil

Directions

1. Spiralize the zucchini into a large bowl.
2. Put garlic, walnuts, basil and parmesan in food processor and mix to a paste.
3. Add oil in steady stream, mixing continuously.
4. Pour pesto onto zoodles and combine well.

Note: I recommend adding salt when the zoodles are plated, as they zucchini will start releasing water once the salt hits it.

Rock That Summer Body—New Teleclass + Event

I loooove summer, I love warm weather, I love the beach, but it can be kinda brutal too. Like that time I went on a much needed beach vacation (possibly without adequate sun protection, oooops) and out popped a wrinkle. Or the realization that I packed on a few pounds while trying to stay warm during a crazy-cold winter (aka, maybe the bikini situation isn’t up to snuff).

I’ve created an event that’ll help you survive the summer and focus on something better—having fun.

De-bloat.

Sounds pretty good now don’t it? (Sorry, that’s just my love of new country music coming through). I’ll talk about what not do to, a food theory that helps with bloating, and easy tips. I’ll share sample foods (if you join me live) and recipes.

I’ll also talk about one of the most overlooked things that you probably never do, but it affects how much you eat, how satisfied you are and what your belly looks like. It’s simple, but not easy (sorta like meditation).

Cool Down.

Yup, some foods are cooler than others. They are also lighter. I’ll break it down. (Hint: the sample food/recipe is not going to be a heavy pasta).

I’ll also talk about another group of cooling foods, that’s also a beauty and youth enhancer.

Protect.

Ok, this one’s a no-brainer—wear the sunscreen (I’ll give you names of good organic ones) and the hat (what’s with all the big, floppy hats this year?)

The details.

In person – June 30 at 11:15am, Pure Barre, Westfield, NJ. (Click here if you plan on attending).

Over the phone – June 30 at 7:30pm. Register here.

Hope to see or talk to you soon :)

Lauren

Photo credit: Shutterstock

Yes, I Can Be Bad Too. (+ Chocolate Covered Strawberries Recipe)

Do I crave pizza when I get emails from the local place that has a-maz-ing pie?

Mmm hmmm. Do I go there every once in a while and dive into their awesome slices and 80s-style salads? Yup.

I don’t go completely off the rails either.

But because I don’t try to be “perfect” and I occasionally have foods that aren’t as healthy as say, a nutritionally jacked-up kale salad, there’s less of a chance that I’ll be triggered into a downward spiral and inhale massive amounts of my very special weakness, cannoli (extra crispy shell, please).

There’s even a way to tweak indulging so that it’s healthier than a full-on pizza-fest.

More on that later.

But speaking of downward food spirals, they can happen quite frequently. What’s that all about?

Well, do you think you’d inhale half a sleeve of Oreos every night if you had people in your life who you could laugh with until you cried?…or someone to have mind-blowing sex with?…how about a job that made you feel worthwhile and happy? I think not. This isn't about willpower and trying to be “good”.

This is where the certified health coach (me) comes in to assist in deconstructing what’s going on.

My role is to partner up with you to explore what’s keeping you from getting what you want.  Because you should have it.

And before you think I’m gonna get all high and mighty and judge-y, know that I’ve been were you are (for different reasons of course, because none of us are the same) and I gave myself over to coaching mind, heart + soul, to get what I want. I’d never coach anyone until I’d been coached myself. Because I walk my talk. It could get a little messy, but that’s when things get interesting and real.

And part of me being real is telling you that I indulge.

I say it loud and proud. I’m not perfect and I don’t want to be, ever. That’s boring. I want to feel alive. How about you?  Click here to set up a free session with me to explore.

Back to the healthy indulging—an easy way to do it is by having healthy versions of old school favorites.

Check out this Coconut Oil Popcorn recipe…and the sweet creation below, Chocolate Covered Strawberries. The chocolate is made with 4 ingredients, including blackstrap molasses, which is rich in calcium, magnesium and iron—and it adds a salty-richness to this delicious concoction. It's also made with raw cacao powder, which is high in antioxidants, including one that has a central role in boosting collagen production (which slows down skin aging). Strawberries contain silica, which also aids collagen formation. 

Enjoy ;)

Xoxo
Lauren

Chocolate Covered Strawberries

 Ingredients:

•  1/4 cup raw cacao powder
•  1/4 cup unsulphured organic blackstrap molasses 
•  1/4 cup cold-pressed, unrefined coconut oil
•  1 tbsp cashew butter
•  1 lb organic strawberries

Directions:

1. Wash strawberries and let dry.
2. Meanwhile, in a small pot add the cacao powder, blackstrap molasses, coconut oil and cashew butter and combine with a whisk over low heat until the coconut oil is melted.
3. Pour mixture into a bowl and dip strawberries in.
4. Place each dipped strawberry onto a plate lined with parchment paper.
5. Let the strawberries chill in the fridge for at least 30 minutes to set.

Adapted from ohsheglows.com

Leave a comment below or let me know what old school food you’d like to see a healthy version of in a future post.

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Do It Veggie-Style. (+ Memorial Day Recipe)

Ok, maybe the title is a little suggestive, but I’m talking about vegetables, not something else.  ;)

It got your attention though, right? I did it because I’m extremely hot for my vegetables and I’ll do what it takes to convince you to become a little obsessed too. Why?

They’re a straightforward way to get the body and skin that you want.

Tell me…. are there really any debates (and there are a TON of debates in nutrition) about the fact that vegetables are good for you?? Not really. They have fiber to fill you up so you don’t eat the bad stuff, phytonutrients to fight cell damage, vitamins and minerals to get your skin glowing and looking younger and if you do it right, they are absolutely deliiiicious. You’ll be hooked.

You do NOT have to be vegan (or a masochist) to get into this.

Vegan’s a bit extreme and let’s be honest, it can be just as unhealthy as eating a bunch of crap processed food. Hell, Oreos can technically be considered vegan, but that doesn’t mean they’re good for you.

But now that we’re on the subject—what are the first four letters in vegan anyway?
V-E-G-E...

Which stands for vegetables. Not 10 pieces of fruit, not vegan French toast or coconut bacon (which sounds pretty awesome by the way, but that’s beside the point). Vegetables.

Do you have some rebellious-kid block against eating them?

Get over it!  :) Cut up a veggie. Pour some vinaigrette over it. Eat and enjoy. You’ll want to do again—very soon.

It never hurts to keep it simple.

1.  S l o w l y  start adding them into what you make, starting one meal at a time (put that zucchini in your smoothie—I mean it). Goal: get vegetables into every meal.

2. Or start even easier and make a veggie dish for an upcoming holiday..…

Here’s an easy, non-mayonnaisey coleslaw recipe, just in time for Memorial Day. 

Make it, eat a boatload of it and resist the urge to eat that whole damn bag of Doritos this weekend—you know who you are.   ;)

Non-Mayonnaisey Coleslaw

Ingredients

1/2 medium cabbage, thinly sliced by hand or with a mandolin, or get a bag pre-shredded
1/2 red onion, very thinly sliced
1/4 cup apple cider vinegar (preferably with “the mother”, Braggs is a great brand)
1/2 cup extra virgin olive oil
1 tbsp honey
2 tsp salt
1/4 tsp pepper

Directions

1. Put the sliced cabbage and onions together in a bowl.
2. In a separate bowl add the vinegar, honey, salt and pepper; whisk in the oil slowly.
3. Add the vinaigrette to the cabbage and onions and stir well to combine.
4. Let sit for at least 1 hour.
5. Enjoy :)

Cabbage and onions both contain sulfur and will make that beautiful skin glow and look younger naturally.

Leave a comment in the box below.

Let me know if you’re going to make the coleslaw recipe this weekend, or some other vegetable. Or just leave a comment about the article.

If you liked it, share it.

How Clothing + Shoes Saved Me

When I was going through an awful divorce and feeling undesirable and weak, sliding on a pair of sky-high heels and tight, skinny jeans made me feel hot, strong and in-charge.

Aside from a few cool and funny dudes, the one thing that kept me sane during the last year at my corporate job was how I dressed (yes, I wore the heels and tight, skinny jeans there too). The atmosphere was so stressful and stifling, but dressing exactly how I wanted gave me such a rush that I almost looked forward to going to work each day. ;) 

They also gave me a protective shield.

It’s NOT superficial.

Despite always loving fashion (hello Barbie dolls), it finally hit me during that tough time how important clothing and shoes are.

As well as protecting and building me up again, they made me feel beautiful and peaceful on my wedding day, gave me the courage to go up to a guy who I thought was hot at a bar and the strength to give my mom’s eulogy.

It can change your life if you let it.

It’s the quickest way to feel however you want—strong, sexy, balanced, pulled-together, professional, sweet, edgy. Then you act accordingly.

The key is not to worry about what other people think.

Because really, who cares what they think?

You know who I’m talking about: the people who stare open-mouthed as you clip-clop by in your fabulous new shoes or short, tight skirt.

Guess what, you’ve just given them permission to dress the way they’re dying to dress as well.

Why this is a great thing?

Because the point of life is to enjoy it.

There’s nothing like wearing something that makes you feel like a million bucks—your interactions will be more real and you’ll be happy.

Let’s try it on.

1. Drop into your body and think about how you want to feel—hot, strong, a bit edgy, cool, whatever. Really feel it.

2. Check out your closet and drawers. Is something there that could make you feel this way? (ex: a brightly colored dress that you never, ever wear).

3. Nothing? Decide if shoes or clothing would fit the bill (or both) and start shopping—online (my favorite choice) or a store.

4. Start small—maybe edgy shoes to wear with a conservative outfit. Or some funky earrings or maybe a badass cuff.

5. Not too trendy, unless you really love it. When I pick things because I connect with them and not just because I saw them in a magazine, my outfits click and I feel the happiest. I’m not copying anyone—I’m being myself, the amped-up version.

6. Wear what your heart desires, ignore the gawkers and smile.

This also one of the best ways to look younger naturally.
When you’re wearing something that feels like who you really are, you’ll glow.

Now tell me.

Have clothes and/or shoes gotten you through a tough time, or just made a night out even better? 

If you’re not doing this already, how would you start—small or all-out?

Or, just leave a comment.

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