Never Give Up

Never let anyone tell you that you can't become your wildest dreams. The only person you need to convince? Yourself. There are no excuses. There are no shortcuts in wonderland. Patience is vital and needs to be understood, that's why it is a virtue. I'm not here telling you it's going to be quick and easy. That's just not how it works. Part of me is in such awe to see how much I have changed, that's why I was compelled to make this post. If I have learned anything from my journey of changes, it is that my mind is the only thing that needs convincing. You are what you think you are. For years I thought of myself as undeserving. Bullshit. We are all deserving. You want something? You go out and you get it. Never give up. Time to get real. 

Eat Oats Every Day

Breakfast is the most important meal of the day! I am obsessed with oats and love making them look pretty every day. We eat with our eyes! Take an extra few minutes to give your meals a pretty presentation. 

Use my recipe as a guideline and recreate your own!!

THE STUFF:

1/2 cup porridge oats (I can't find porridge oats in stores so I buy mine online in bulk off Amazon)

1 1/2 cups water

1 tablespoon chia seeds 

3 tablespoons liquid egg whites

1 banana, sliced

3 strawberries, sliced 

5 raspberries, halved 

1 tablespoon nut butter of choice 

1 teaspoon hemp seeds (hemp hearts)

THE METHOD:

1. Add the water, chia seeds, and porridge oats to a small pot on medium high heat. Bring to a boil and reduce to a simmer, whisking constantly. Add the liquid egg whites and cook to desired consistency. Pour into a serving bowl and set aside.

2. Slice the fruit and arange on top of your oats along with the nut butter. Make it pretty! Sprinkle with hemp seeds.

3. DEVOUR! 

You can top your oats with any fruits you like! Enjoy!

Brussels Sprouts

Brussels sprouts are one of my favorite veggies and I eat them almost every day. Incorporating them into your diet can provide your body with a range of important nutrients that help to promote good health. I love sautéing them with onions in a bit of coconut oil (avoid the bacon grease!) Here is a list of the nine most significant reasons why adding more Brussels sprouts to your diet can improve and extend your life!

1. They have powerful anti-carcinogenic properties, in other words, they fight cancer.

2. They help you avoid excessive, painful levels of inflammation. They are a good source of Vitamin K, which your body needs in order to keep chronic inflammation under control. Less than two servings of Brussels sprouts provides you with over a third of your recommended daily intake of omega-3 fatty acids, and these are necessary for the production of certain messaging molecules that can reduce unnecessarily high levels of inflammation.

3. They help to protect your DNA by promoting stability inside white blood cells. It is thought that they do this by blocking the action of a particular enzyme that can cause DNA instability. Nutritional experts say that you should have at least one serving of Brussels sprouts each day if you want to protect your DNA in this way.

4. They can help to lower your cholesterol.

5. They boost cardiovascular health. Studies show that regularly eating Brussels sprouts lowers your likelihood of developing heart disease, having a heart attack, and suffering from hardened arteries.

6. They promote digestive health since they are an excellent source of fiber. This helps to keep your bowels regular and helps to prevent constipation. In addition, some studies show that eating Brussels sprouts helps to protect your stomach lining by inhibiting the growth of H. pylori bacteria that can cause stomach ulcers and acid reflux.

7. They can improve your resistance to disease by providing plenty of Vitamin C. Vitamin C promotes a healthy immune system that is effective at fighting disease. As a result, regularly eating Brussels sprouts should make you less likely to suffer from infections such as the cold and the flu.

8. They promote ocular (vision) health. Brussels sprouts are a good source of Vitamin A, and regular consumption of this vitamin has been proven to reduce your risk of losing your sight (as it lowers your likelihood of suffering from macular degeneration and glaucoma).

9. They do not cause thyroid gland problems. In recent times, there has been concern about whether cruciferous vegetables (such as Brussels sprouts, kale, and cabbage) can negatively influence thyroid gland function. However, you can rest assured that studies show that eating Brussels sprouts every day for four weeks does not appear to have any impact on the way your thyroid works.

As is obvious from the above health benefits, Brussels sprouts are an excellent addition to your diet if you want to increase your intake of fruits and vegetables. Be sure that you steam or sauté them if you want to enjoy the full force of their nutritional power!

Radicchio

I bought a small head of radicchio the other day because it is something I don't have often, and I wanted to try and incorporate it into my diet. I had NO idea there are so many awesome health benefits to this veggie!!! I made a tofu stir fry with radicchio, onions and brussel sprouts. Check out all of the perks of radicchio below!

1. Radicchio is high in antioxidants, which boosts overall health, wellness, and energy. Dark red radicchio has an antioxidant score of 3,537 per 100 grams! Antioxidant-rich foods support the body’s metabolism.

2. Radicchio neutralizes free radicals in humans, and helps fight cell damage. In other words, it's a cancer fighter. With its high ORAC (Oxygen Radical Absorbance Capacity) score, radicchio fights the cell damage to DNA that may lead to coronary heart disease, diabetes and cancer.

3. Radicchio promotes weight loss by being high in fiber. High fiber foods can make you feel full, and keep you feeling satiated longer.

4. Radicchio is full of minerals like Calcium, Iron, Potassium, Zinc, Copper, and Magnesium. It is also full of vitamins like Vitamin C, Thiamine, Riboflavin, Niacin, Pantothenic Acid, Vitamin B-6, Folate, Vitamin A, Vitamin E. The human body often absorbs vitamins and minerals more effectively from fresh vegetables than from supplements.

5. Chicories, like radicchio, contain a substance called inulin, which naturally helps to regulate blood sugar levels. Diabetes is linked to heart disease and stroke, so by controlling blood sugar levels with chicory, patients can lower their risk of cardiovascular disease and complications.

6. Health benefits of chicory include its effectiveness at fighting intestinal worms and parasites, aiding in digestion and colon cleansing, and helping to cleanse the blood, liver and circulatory system of harmful toxins. A healthy circulatory system supports overall fitness.

7. Radicchio promotes bile production. Increasing bile salts can improve digestion and reduce cholesterol. Reducing cholesterol directly benefits organ health and vigor.

8 The dark red color of radicchio is also important. The red color in fruits and vegetables denotes phytonutrients such as lycopene, ellagic acid, quercetin and hesperidin. Their phytochemical properties are beneficial in regulating blood pressure levels, lowering bad cholesterol levels, and reducing the risk of certain types of cancer. 

Incorporate this amazing veggie into your diet pronto!

Pan-seared Scallops with Whole Grain Rosemary Lemon-Spinach "Risotto" and Steamed Corn

THE STUFF

(Makes 2 servings)

1 tsp coconut oil

1 lb scallops (about 8 big ones)

1 cup of Trader Joe's whole grain Harvest Blend (you can use any whole grain of your choice)

1 cup water

1 cup baby spinach, finely chopped

1 tsp rosemary, finely chopped

The juice from 1/4 lemon

1 1/2 cups frozen corn

Salt and pepper to taste

THE METHOD:

1. Rinse scallops under cold water and pat dry. Usually they have the tiny muscle attached that connects them to their shell. Be sure to remove this, since it is chewy and not very edible. Sprinkle with salt and pepper to taste on each side and set aside.

2. Put on a pot of water to steam the frozen corn. I put the corn in a metal colander while steaming a bit of water in a pot underneath. While this boils, bring the 1 cup of water to a boil in a second smaller pot.

3. Once the water is boiling in the smaller pot, add whole grain blend (be sure to follow package instructions according to the specific whole grain you decide to use). Bring back to a boil then reduce to a summer and cover. Let cook 10 minutes.

4. While the whole grains cook, add frozen corn to steamer pot and let cook. Melt the coconut oil in a very hot and well-seasoned cast iron pan. Sear the scallops on each side for about 2-3 minutes. You don't want to move them because you want that crust to form nicely.

5. Once the whole grains are done cooking, add chopped spinach, lemon juice, chopped rosemary, and salt and pepper to taste.

6. Plate by putting the whole grain risotto on the plate and top with the cooked scallops. Arrange the steamed corn around each plate evenly.

Enjoy!

Clean Eating

I use the phrase clean eating often, but forget many may not understand. What is clean eating? Many people ask this question and are not exactly sure what clean eating really means. Clean eating consists of a diet that omits as many additives, chemicals, and preservatives as possible. If you are eating out of a box, you're doing it wrong. The human diet should consist of plenty of fresh, frozen, and/or dried fruits, fresh and/or frozen vegetables, whole grains, nonfat dairy, lean proteins, unsalted nuts and nut butters, and non-hydrogenated fats. I tell people that most of your food shopping should be at the edges of the supermarket; the center isles are filled with chemical-ridden processed food that you should want nothing to do with. 

It is very easy to be decieived by labeling, so it is vital to read ingredients in addition to labels. Unfortunately there are MANY companies out there claiming they are providing "healthy" food options, but don't be fooled. Most of these products come from huge corporations that are only looking to make money, not improve anyone's health. Basically, stop eating pre-made meals from a box, and start eating natural food, from the Earth! 

Egg White Oats

After an intense workout, you need to properly refuel and nourish your body with good, clean food! Oatmeal is my favorite and I eat oats every morning! This simple recipe is as follows:

THE STUFF:

1/2 cup (1 serving) of old fashioned oats

1 cup water

3 egg whites

1 banana, sliced

1 TBS Peanut Butter and Company Dark Chocolate Dreams peanut butter (or any nut butter of your choice!)

THE METHOD:

1. Follow instructions for the oats and choose method: stovetop or microwave. I make 1 serving on the stovetop. Bring water to a boil and once boiling, add oats and egg whites.

2. Reduce to med-low heat and cook for 5 minutes or according to instructions/desired consistency. (For microwave you can throw it all in a bowl and cook on high for a few minutes stirring occasionally, but be careful of overflow.)

3. Top with banana and peanut butter.

You can top with any fruits you like! The PB makes this pretty sweet and I don't like very sweet meals, but you can sprinkle in a bit of natural sugar, like coconut sugar, if you prefer more sweetness!! Enjoy!