Category Archives: Nutrition

DECADENT CHIA PUDDING, THREE WAYS

I’ve been looking for some Paleo treats I could have on hand and I stumbled upon Chia Pudding and I was intrigued. I’ll be honest, I’ve been skeptical of chia seed puddings. Honestly, they seemed a little weird to me. And how yummy could they be, right? Well, I picked up a big bag of chia seeds at the store on sale and decided that now was as good a time as ever to figure it out for myself!

It took me a few tries to get my ratios right and then another try to two to find a recipe I like that was still “clean” but I think I’ve got three options for you that you are going to lose your mind over! I have been making and eating these every day and the cool thing is that chia seeds are actually incredible for you so this is totally a guilt-free dessert!
First though let me tell you a little bit about Chia. Chia seeds are actually a member of the mint family and they were a staple in the diets of the ancient Aztec and Mayan civilizations! The word “chia” even translates to “strength” in ancient Mayan. Chia seeds are packed with omega 3 fatty acids, fiber, antioxidants, minerals, they can be digested whole, they help you feel fuller longer, and they can even help regulate blood sugar and help you stay hydrated!  When they get wet, they form a gel which is why they can make such awesome “pudding”!

The hardest part about chia pudding (which is being over dramatic because there’s honestly nothing difficult about making chia pudding, hahahahha!) is getting your ratio right! Well, lucky you, because I did the hard work for you and discovered that the magic chia pudding ratio is 1 cup of liquid to 3 tablespoons of chia seeds! Armed with this knowledge you are now basically limitless! There are a million options for you! But if that overwhelms you, and you like to be told exactly what to do, here’s my favorite three pudding recipes for your sweet tooth! All inspired by some of my favorite goodies…

I know right? And the crazy thing? This really tastes like brownie batter! I like to mix up my liquid in the blender first to combine all the flavors in a perfectly mixed way before adding my seeds so toss all the ingredients except seeds into the blender first then pour it into our jar, then add your seeds. Easy peasy! We’re also gonna whip this one up at the end to make it more like mousse than pudding, just trust me, you’ll love it! I like to use mason jars to store my pudding till it sets but you can use anything that seals well.

BROWNIE BATTER CHIA MOUSSE:
1 cup vanilla almond milk
1 heaping tsp pure cocoa powder
1 tbs vegan chocolate shakeology
1 tbs almond butter
1/8 tsp Himalayan sea salt
3 tbs chia seeds

Put everything except the chia seeds in your blender and blend till combined.
Pour into empty mason jar
Add chia seeds
(extra option: add some diced up dairy-free dark chocolate)Shake, shake, shake and put in the fridge
Shake the jar again 10 minutes later
Shake it again a half hour later
And in a few hours your pudding should look pudding-y and the seeds should be all plumped up
To make this less like pudding and more like mousse toss it back in the blender or use an immersion blender to whip it up! Enjoy cold!

Luckily maple syrup is paleo, so we get to keep that! And I don’t know about you but I LOVE the flavor of maple and cinnamon and creamy vanilla all mixed together. Reminds me of pancakes and french toast! Don’t skip the sea salt in this one! You want that tiny bit of bite to really make this flavor pop!

FRENCH TOAST CHIA PUDDING:
1 cup vanilla almond milk
1 tbs pure maple syrup
1 tsp cinnamon
1 tsp nutmeg
1/8 tsp Himalayan sea salt
3 tbs chia seeds

Put everything except the chia seeds in your blender and blend till combined.
Pour into empty mason jar
Add chia seeds
(extra option: drizzle a bit more maple syrup in, shhhh, I won’t tell!)Shake, shake, shake and put in the fridge
Shake the jar again 10 minutes later
Shake it again a half hour later
And in a few hours your chia pudding will be ready to enjoy! You can also make this the night before and let it set overnight! Easy peasy!

I saved my favorite for last. I know, I know, most of you are like “Ivy  how is brownie batter NOT your favorite?!” But honestly, I’m all about creamy caramel. And this was the first chia pudding recipe that I loved and it’s my standard go to when I want something sweet. It’s so yummy. And while the caramel extract and diced up chocolate is not exactly paleo, it’s worth the indulgence if you’re on the fence. What can I say, I like to live dangerously. 😉
CREAMY CARAMEL CHIA PUDDING:
1 cup vanilla almond milk + full fat coconut milk
1 tbs pure honey
a few drops caramel extract
1 tsp nutmeg
1/8 tsp Himalayan sea salt
1 tbs diced up dairy free dark chocolate chips
3 tbs chia seedsFill your cup measure almost to the top with vanilla almond milk
Then open a jar of coconut milk and finish filling the cup.
Put everything except the chia seeds in your blender and blend till combined.
Pour into empty mason jar
Add chia seeds
(extra option: drizzle a bit of goats milk caramel on top, totally not paleo, totally still worth it)
Shake, shake, shake and put in the fridge
Shake the jar again 10 minutes later
Shake it again a half hour later
And in a few hours your chia pudding will be ready to enjoy! You can also make this the night before and let it set overnight! Easy peasy!Let me know how you like it when you try it!

WELLNESS WEDNESDAY | HIMALAYAN SALT ROCK LAMPS

Have you seen these pretty little votives and lamps around? You might see one in an interior pinned on Pinterest or even on the shelf at your local health foods store. That’s where I had seen them. And they looked so warm and glowy and crystalline that I was intrigued. I bought my first Himalayan Salt Rock at a HomeGoods store. It’s small enough to hold a single vote candle. And it looks beautiful when the lights are dim and it’s glowing a flickering orange. I was smitten.

So I went online to see if I could find more in other sizes and I was surprised to find a plethora of salt rock pieces from candle holders to huge lamps in all different shapes! Little did I know that Himalayan Salt Rock lamps are totally a thing. Did you know that? You probably did. I’m always the last to know. Apparently they have some supposed health benefits above just being relaxing and pretty to look at…

Salt has long been a mineral recognized for it’s various benefits. Salt mines and salt springs are often used for rejuvenation and relaxation. Why? Because it is believed that salt mines and salt springs have a negative ion environment.

Say what?

So have you ever breathed in deep by a waterfall? Or felt like singing in the shower? Or sat and marveled in calm bliss by the seashore? You probably have. But what you might not realize is why these areas have such an effect on you. These forces of nature (and shower) create negative ions in the air. Why does that matter? It’s natures way of cleansing! So negative and positive ions exist all in the air around you all the time. Negative ions are generally a molecule of oxygen that has gained an electron (stay with me!) These ions attract particles in the air and give them a negative charge forcing them to seek an electrical “ground” which usually means falling out of the air and to the ground. So, in essence, negative ions clean the air. That is why when you walk outside after a rainstorm the air feels so fresh!

How are negative ions produced?
➳ Ions cannot be produced without an energy source like…
➳ Heat/flames
➳ Electricity
➳ Evaporation
➳ Friction
➳ Radioactivity

Okay, so how do these salt rocks actually help clean the air in your house?

How do Himilayan salt rock lamps work?
➳ The salt crystals cannot create negative ions, you need energy for that. BUT….
➳ Salt attracts water molecules in the air…
➳ When the water comes to the salt, the heat of the candle inside or the bulb warms it up…
➳ The water molecules heat up and begin to evaporate
➳ Evaporation produces negative ions in the air! Ba-zing!

So what do you think? Try it and let me know… Dig or Ditch? 

PS. The big one you see in the photos above I got off Amazon
I don’t get any kickbacks for this, I just love it and wanted to share with you! 

xo-Ivy

SLIM down CHALLENGE

Let’s face it. There’s never going to be a good time to start. There’s never going to be a Monday where you wake up magically not craving carbs and being lazy. There will always be a holiday, an excuse, a reason not to get started.


However there will always also be opportunity. You take from life what it gives you. You choose to change or take your circumstances for what they are

What’s holding you back, from starting now?

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Finding your Happiness, no matter what size you are!

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CLEAN EATING BASICS!

CLEAN EATING BASICS?

 

Part of the problem with getting to the bottom of what clean eating is, is that everyone seems to have a different definition of what actually constitutes ‘clean’. You’ve got your bodybuilder definition, your paleo definition, your vegan definition, your celebrity doctor definition and on and on and on. Not only that, but those definitions can vary wildly from individual to individual.

What follows is my personal definition of clean eating, I don’t claim that it’s the ‘right’ definition; these are simply the personal guidelines that myself and my clients use to stay lean, strong and healthy. As always, clear it with your doctor before you make any changes to your diet.

So, with that in mind, let’s go over some things clean eating isn’t: it’s not a diet, it’s not calorie-restriction, it’s not about meal frequency, it’s not about depriving yourself of things you love and it isn’t about perfection.

  1. Not a diet.
    A diet is something you do for a month or two so that you can lose a few pounds and then return to your normal eating habits (and gain all the weight back, hence the term: ‘yo-yo dieting’). That’s short-term thinking, and clean eating isn’t a short-term fix – it’s more of a lifestyle change. If you want to be successful with eating clean, you’ve got to view it as redefining the relationship you have to food, and rather than trying to change everything all at once, take it slower, and focusing on continuing to improve your eating habits over time.
  2. Not calorie-restriction.
    Eating clean doesn’t mean not eating. You eat as much food as you need (i.e fulfill your metabolic requirements) to be healthy and have the energy to fuel your workouts and any other activities.
  3. Not about meal frequency.
    Meal frequency and clean eating are two separate things. Some people want to eat 5 – 6 smaller meals a day, while others prefer the standard 3 meals, but there’s absolutely no requirement for a specific meal frequency.  I personally, feel my best and advise my clients to eat 3 meals, and 2 snacks per day.
  4. Not deprivation.
    People often equate clean eating with sacrifice, but it’s actually about finding healthy alternatives to unhealthy food. So if you love cupcakes, you don’t need to give ‘em up, the challenge is to find a healthier cupcake (or healthy alternative). Sure it takes more work, but the results are certainly worth it. Also remember that as you clean up your eating habits, your tastes change and you get to the point where you actually crave healthy food. Sounds crazy, but it’s true.
  5. Not perfection.
    Clean eating is about eating healthy most of the time. It isn’t about 100% strict adherence to mythical clean eating ideals – if you really want the double chocolate fudge cupcake, then go for it – it doesn’t mean you’ve fallen off the ‘clean-eating wagon’. The key to clean eating is aiming to eat healthy most of the time, and still being flexible about it. 80 / 20.  I am a huge foodie, but I don’t stress about eating rich foods at restaurants, as long as I know they are REAL food, not processed.

    Life is TOO short to deprive yourself of ALL the fun stuff!

Clean Eating Guidelines

So, if all that isn’t clean eating… what exactly is? To show you what clean eating means to me, it’s actually easier to start with the things you need to avoid or cut down on.

Avoid these most of the time…

Like I said earlier, clean eating isn’t about perfection – any way of eating which requires perfection is going to be hard to sustain in the long run; eating is also a social affair, so it’s nice to be able to join in with friends and family. That said, to eat clean, you want to avoid the following most (e.g. 80% – 90%) of the time:

  1. Avoid processed food.
    Convenient, but you pay for that convenience because processed foods are usually high in chemical additives, trans fats, salts and refined sugars.
  2. Avoid most refined foods.
    This means refined flour, sugars (high-fructose, white, brown, and the rest), trans-fats etc. If you’re interested in cutting down body fat, of special importance is to cut out refined sugars, which due to their affect on insulin levels and hormone sensitive lipase, aids in fat loss.
  3. Avoid artificial ingredients and preservatives.
    As the saying goes: if you can’t pronounce it, don’t eat it. If it’s made in a lab, don’t eat it. This includes artificial sweeteners!  The only one I use is Sweet Leaf Stevia brand, none others!
  4. Avoid alcohol.
    The long and short of it is: alcohol is a toxin. It’s also an excellent social lubricant, so if you’re going to drink, make sure you keep it low to moderate.   I was a Wine, Craft Beer, and Liquor Rep for 11 years, so I have seen what it can do to the mind and body.  Not to say I do not enjoy my wine, but I try and watch how many nights a week I do have a  glass or two.
  5. Avoid soda and fruit juice.
    Don’t drink your calories: soda is loaded with sugar, diet soda is loaded with artificial sweeteners and fruit juice is also often loaded with refined sugar and of course, natural sugars.

If you just stick to the above guidelines most of the time, you’ll be well on your way to a clean eating lifestyle. As said before, it’s not about perfection, but the more you can cut out the above factors, the healthier you’ll be.

The problem you encounter with clean eating is when you try to create a one-size-fits-all definition. The truth of it is that everyone has a different genetic makeup and nutritional science is ongoing with new discoveries being made all the time. Is it any wonder why almost no one, including most of the experts, can agree as to what constitutes the ideal diet?

That said, these are the clean eating do’s we stick to:

Do this most of the time…

  1. Account for individuality.
    First and foremost, whatever eating habits you choose to make, you need to make it about you. In other words, you need to tailor your diet to: 1) your own food sensitivities and intolerances (if any) and 2) your personal preferences.
    For example: if you are gluten and lactose intolerant, then clean eating, for you would mean, that you would have to avoid wheat and dairy products. However, someone else may be sensitive to nightshades, so their version of clean eating would mean they need to avoid tomatoes, eggplants (but could eat all the cheese they wanted).
  2. Eat according to your goals.
    Eating to lose weight, maintain your weight, or gain weight (in the form of lean muscle, hopefully!) have different calorie requirements. Even though, for example, weight loss probably isn’t as simple as the often used calories consumed/calories burnt model(e.g. some researchers point to other factors such as the significant effect of hormones on fat loss), your caloric intake can still be a useful guideline to follow.
  3. Eat plenty vegetables.
    Veggies, veggies, veggies! Get as many veggies as you can: cruciferous, dark leafy greens, even potatoes. The idea is to make sure you have a variety of veggies on your plate (as many colors of the rainbow as you can get) and to vary the veggies you eat as often as possible and have them at EVERY meal!
  4. Eat fruits in moderation.
    Fruits are a sweet treat and a nutritious alternative to candies and other refined sugars, but it is possible to eat too many. Part of the issue with eating too much fruit is that it can lead to problems with the hormones which regular blood sugar (and we’ve already talked about how some research is pointing to how hormones contribute to fat loss, or lack thereof). Also, modern day fruits are generally much larger and higher in sugar than they would have been naturally (hybridization).
  5. Eat high-quality meats.
    (Optional) If you’re a vegetarian or vegan you have plant-based alternatives. For the meat eaters, aim to get your meat from grass-fed animals if possible, it is more expensive, but it’s also healthier – failing that, try to get organic or free-range. One budget-friendly option is to have fewer, but higher quality meat-eating days. For lower quality meats, you probably want to get leaner cuts, as chemicals can accumulate in the fatty tissues.
  6. Eat healthy fats.
    Healthy fats don’t make you fat, they’re good for you! Yes, even some healthy (i.e. from a high-quality source) saturated fats. You can get healthy fats from, for example, fish (e.g. anchovies and sardines), nuts and seeds (e.g. walnuts, almonds, chia seeds), avocados, eggs, oils (olive oil, coconut oil), dairy products and grass-fed beef.
  7. Use high-quality supplement(s).
    (Optional) In an ideal world you would get all your nutrients from the food you eat; however, this isn’t an ideal world, and many people just do not have the time for food prep. That is why I added in Shakeology, 3 years ago.  (check out my Shakeology Tab!)  It is made up of REAL food, powdered down at leak ripeness.

         Drink mostly water and enough of it.

  1. Pure, unadulterated water is the best way to stay hydrated, chuck the soda, chuck the fruit juice and stick to water most of the time, herbal teas and moderate use of coffee (remembering that caffeine has a 6 hour half-life in the body, so it’s best to drink it earlier in the morning). How much water should you drink? It differs depending on a number of factors, but rule of thumb: at least eight 8-ounce glasses a day. You may also want to invest in a water filtration unit if you’re drinking tap water.

Hey, what about carbs!?!

You can get plenty of fibrous carbs from your veggies (and you can eat a lot of these), but what about your refined and complex carbs? First, as mentioned earlier you want to moderate the amount of refined carbs you eat, and as far as your complex carbs, that’s largely personal preference, but avoiding refined carbs is probably a good place to start.  I enjoy Whole Grain Bread, quinoa, whole grain orzo and pastas all the time!  Just read the labels, and buy organic when possible.  It is also a lot of fun to make your own bread!

PORTION FIX 101!

PORTION FIX 101!

One of the more difficult parts of starting any new diet or nutrition program is figuring out portion control. The color-coded 21 Day Fix containers were created to help solve this problem and make portion control easy and intuitive and get you away from the hassle of calorie counting. If it fits and it’s on the approved food list, you can eat it!

 

 

 

 

 

 

 

 

How the 21 Day Fix Containers Work

There are six colors corresponding to six different types of foods:

The green container is for vegetables. These can be cooked or raw, sliced or chopped. Some examples include lettuces, kale, squash, peppers, mushrooms, and onions. Go ahead and really squish the lettuce into there to create a voluminous salad!

The purple container is for fruits. Berries can easily fit into this container as can grapes and cherries, but you’ll want to cut larger fruits like watermelon, or fruits with pits, like peaches.

The red container is for protein. Fill it with chicken breast, yogurt, eggs, tofu, or shellfish. For some of the other protein, consult the food list in your guide.

The yellow container is for more caloric carbs, as well as starches. This is where you’ll fit in foods like rice, beans, sweet potatoes, and whole-grain pasta into your diet. For foods that don’t easily fit into your container such as waffles and tortillas, the portion amounts are in your 21 Day Fix guide.

The blue container is for healthy fats. Mashed avocado, nuts, cheese, and hummus are just a few of the things you can put in this container.

The orange container is for seeds and dressings. It is the smallest and is used for calorie-dense foods like seeds, olives, coconut, and 21 Day Fix-approved dressings.

There is also a teaspoon measurement included in the 21 Day Fix program, and this is for oils and butters, such as olive oil and peanut butter. A teaspoon is not provided with the containers, so you’ll need to use your own. (And who doesn’t have a teaspoon in their kitchen?)


How To Use Them

Now that you know what goes in the containers, it’s time to use them. Although you don’t have to count your calories each day, you should use page 4 of your guide to figure out approximately how many calories you need in a day. Once you do, take a look at the 21 chart on page 19 that will let you how many containers of each color you should eat each day for your calorie range. If you’re paying attention to macronutrient percentages, you’ll notice that the plan is roughly 40% carbohydrates, 30%protein, and 30% fat.

Although the guide contains recommendations for how much of one type of food can fit into a container, you can mix and match foods of the same category to fill a single container. For example, if you don’t want to use a whole green container for spinach, then you can fill one half full of spinach and the other half full of carrots, and it will still equal one green container.

As convenient and transportable as the containers are, you don’t have to eat out of them. You can measure out the portions in the containers and then empty the container out onto a plate or into a bowl.


Why the 21 Day Fix Container System Works

You don’t have to count calories. You only count containers. And it’s a lot easier to keep track of three green containers than x number of calories.

It’s definitely enough food. Often when people begin this program, they find that they’re full even before they’ve finished all their container portions for the day. That’s because healthy food has more volume than junk food. If you find you find this is the case for you, only eat what you can, but make sure to eat a little from all the containers instead of just filling up on your favorite kind and avoiding what you like the least.

It’s practical. Portion control is about moderation and being aware of what you’re eating. The containers help you do this. After you’ve completed your first 21 days, you’ll have a good idea of how many fruits, vegetables, lean proteins, and healthy fats you should be eating every day.

Need some ideas on how to use yours containers? The creator of the 21 Day Fix, Autumn Calabrese, created the FIXATE cookbook for you. And, here are some sample meal plans you can use too!

xo-Ivy Johnson

Veggie Burritos

 

Makes 2 | Prep Time: 20 minutes | Wait Time: at least 5 hours

Ingredients:

½ cup raw sunflower seeds 2 large collard green leaves (1 per burrito) 1 cup shredded carrots Red onion slices, as desired 1 cup cooked white rice or caulirice (see note above) Fine sea salt Coconut aminos, for dipping

Instructions:

1. Put the sunflower seeds in a mixing bowl and add enough water to cover, plus 2 inches. Soak the seeds in the refrigerator overnight or for at least 5 hours, then drain.

2. Bring a medium-sized saucepan of water to a simmer. Rinse the collard greens and remove the stems up to halfway through each leaf (see page 50). Submerge the leaves in the simmering water, one at a time, for about 1 minute.

3. Lay a collard green leaf flat side down. Layer the burrito fillings: shredded carrots, onion slices, rice, and drained sunflower seeds. Season with salt to taste. Fold the outsides over the fillings, then roll to wrap.  Repeat with the second collard green leaf and the remaining filling ingredients.

4. Serve the burritos with coconut aminos for dipping.

 

10 Tips To De-bloat After Over-Indulging

So you had an indulgent weekend or week, or maybe you just feel like you are ALWAYS puffy, inflammed, or bloated.  I get it because i’ve been there.  As a matter of fact i’m waking up today on the heels of Thanksgiving ready to put each one of these tips into action knowing that they are the simple solutions to maintaining good health and living a bloat-free life.

If you’re reading this blog around the holidyas you’ll know how hard it can be to stay on track this time of year and how hard it is to resist temptations.  Even your most health conscious advisors are enjoying a little more than usual.  It’s the way of the season and it’s fine, as long as it’s in balance and you’re taking the right measurements to enjoy it all in an 80:20 way and organizing time to sweat out your indulgences.  Hitting every party is fine if you have the energy, but it’s not if you can’t control how much and what you’re putting in your mouth or if it leaves you too lethargic to get up and work out.  Remember it is always WAY EASIER to put on weight than it is to take it off, so don’t assume that the little bulge you are seeing now is just putting a temporary dent in your fitness goals.  It’s going to take time and hard work to undo the damage you do with over eating, over sweeting, over drinking, and under exercising this time of year.

If bloat is the issue from an over indulgent weekend, holiday, event, or eating the wrong foods then use these 10 tips to get anti-bloat results FAST.  Some will work for you immediately, some overnight, and some take a few days to really reap the best rewards.  All are super beneficial for your health, wellness, and will ease inflammation, bloating and give you the anti-bloat results you are looking for.

10 tips to beat bloat:
1. Skip your morning coffee or tea and rather start the day with a warm or hot mug of water with lemon.  This alkalizes your system, gives an overall ‘clean sweep’, and the bitter helps to stimulate digestion and elimination.  If lemon water isn’t your favorite you can replicate this with using a small amount of pure cranberry juice (not from concentrate).  The bitter component of cranberry diluted with water will also help flush your system.  (This does not work with Ocean Spray or other sweetened or cranberry juice ‘drinks’.  It must be PURE cranberry juice/not from concentrate).  Additionally look at investing in Triphala which is an Ayurvedic 3 herb combination used to help tonify your digeston and help with daily elimination.
2.  Skip the starchy veggies and grains and eat pseudo-paleo for a day or two.  Paleo eating is primarily eating lean animal protein, water rich veggies like spinach and broccoli, and low sugar fruits such as berries, while avoiding all starchy foods and grains.  Though sweet potatoes, beets, starchy veggies, organic grains, and sweet fruits are considered ‘good carbs’ the starch turns into glucose (sugar) in your body which gets stored as glycogen in your muscles.  In this process your body brings more water into the muscles for retention.  This is why so often when you see someone go on a low-carb diet they lean out fast.  As their muscles become deplete of glycogen they lose all the water weight they were holding onto.
Pseudo-paleo eating for someone who does not have time to cook or meal prep.  You can buy everything pre-cooked
3.  Enjoy foods that have a diuretic quality (aka help you shed water weight).  My two favorites are asparagus and dandelion tea.  In saying that, you also want to limit your sodium intake.  Stay away from processed foods, packaged foods, over-salting your food, and limit your sodium intake to the sodium that is naturally in the food you are eating.  All organic plant based foods are rich in minerals, so rely on your veggie’s natural mineral content, or if you must salt, use himalyan sea salt sparingly while de-bloating.
4.  Drink more water.  If you’re coming off a weekend of over-indulging, likely you’ve started to create new patterns and expanding your stomach so that it’s feeling hungrier faster.  More often then not, when we’re hungry it’s simply our body’s response for a need for more hydration.  Keep a hydro-flask or other water bottle handy and full and sip often.
5. Avoid dairy which is mucalegnic and causes inflammation in the body and up your probiotics, superfood nutrition, and digestive enzymes.  Instead of having yogurt, milk, cream or a yogurt based smoothie try a superfood smoothie with vegan shakeology.  It’s packed with probiotics, digestive enzymes, and adaptogenic herbs that bring your body into balance.  You’ll curb your sweet tooth while practicing pseudo-paleo, and will need only a scoop rather than a bunch of ingredietns to make a great superfood smoothie.
6.  Swap out your happy hour drinks for fresh pressed green juice.  Pick a cold-pressed green juice with minimal or no sweet fruits.  These juices not only refuel electrolytes, but have an anti-inflammatory effect in your body.  Those that contain bitters like dandelion and lemon, and diurectics like parsley will have a more immediate effect on lessening bloating and inflammation.
 If you choose a juice with fruit in it (or opt to eat some fresh fruit) select either pineapple or papaya which are rich in digestive enzymes.  Always eat fruit and drink your green juices on an empty stomach, and wait at least 30 minutes before eating anything else.
7.  Stop eating for the day by 7pm, enjoy a digestive health promoting tea like peppermint tea or a detox tea, and get to bed by 10pm.  Getting a great night’s sleep on a closer to empty stomach will make your sleep state better and allow your body to naturally detoxify while you rest.  I recommend having your next morning’s meal at least 14-16 hours after your last meal to ensure your body has fully digested, detoxed, and that you’ve allowed your body time to reach it’s fat burning state (after approximately 12-14 hours of fasting).  So if your last meal was at 7pm, have breakfast the next morning at 9am.  The word ‘breakfast’ is two words put together = ‘break’ and ‘fast’.  Every day you have breakfast you are essentially breaking a fast and have given your body an opportunity for natural detoxification.
8.  Exercise INTENSELY.  Opt for either a cardio or cardio with weights workout.  The primary detoxifier and ridder of sodium in your body is SWEAT, so make sure whichever workout you are doing you are moving vigorously for you, rather than mimeing your workouts.  GET A GOOD SWEAT GOING.  I recommend picking a workout that is 30 minute to 45 minutes long.  Some of my favorite high sweat workouts are from Core De Force,  Insanity Max 30, and 21 Day Fix.  You can access all of these workouts through my free membership link.   Sign up through that link to enjoy full a month of fitness (scroll down and press start FREE TRIAL).  Alternately truly COMMIT to getting results that last and reset your patterns by joining our next challenge starting THIS WEEK here.
9.  Consider starting a 3 day plant based cleanse.  My favorite short cleanse to reboot is the 3 day refresh.  By the third day of eating light plant based foods and taking all the detox supplements you are completely de-bloated, have set new patterns and habits, have shrunk your stomach, eased all inflammation, and completely feel reset.
10.  Twist out the extra in a yoga or hot yoga class.  While hot yoga is not for everyone, YOGA is for everyone.  No matter what your skill level you can find amazing classes online.  I recommend visiting  my virtual yoga studio and trying the series in my 3 week yoga retreat.  All classes can be done from your home and are available for my club members or those starting their free trial membership today.
-Ivy Johnson

SPAGHETTI AND MEATBALLS (AUTOIMMUNE PALEO PROTOCOL)

 

Prep Time: 15 minutes

Cook Time: 20 minutes

Serves: 4-5

Ingredients (Meatballs):

  • 2 lbs grassfed meat or grasfed turkey
  • 1/4 tsp salt
  • 1/4 cup fresh oregano, chopped
  1. Preheat oven to 400F.  Line a baking sheet with tin foil, parchment paper or a silicone liner.
  2. Combine ground beef, salt and oregano and mix to thoroughly combine (I find this easiest to do with my hands).  Form meatballs (I made mine about 1 1/2″ in diameter, which gave me 24 meatballs).
  3. Bake meatballs for 12-15 minutes, depending on size.

Ingredients (Spaghetti):

  • 3 lbs summer squash (such as zucchini)
  • 1 Tbsp salt (to salt the squash)
  • 12-16 cloves fresh garlic, minced
  • 8-10 oz sliced mushrooms
  • 1 1/2 cups whole black olives (or about 1 cup sliced), about 1 6oz can
  • 5-6 slices thick cut bacon
  • 3/4 cup fresh basil, chopped
  • meatballs
  1. Use a vegetable spiraler to cut your summer squash into long noodles (I used the thicker blade settings on my Paderno vegetable spiraler).  Place in a colander or strainer and sprinkle liberally with salt.  Place in a sink or in a larger bowl so that it doesn’t make a mess as the squash emits water.  Let the squash salt for about 1 hour.  Rinse thoroughly (you might want to taste it to make sure you got the salt off).  Let the noodles drain then dump out onto some paper towel or kitchen towels to absorb the water (you can place another towel over top and gently press down to squeeze out the excess water).
  2. Cut bacon into small pieces.  Add to a large frying pan or stock pot and turn on the heat to medium high.  Cook the bacon, stirring occasionally until browned, about 7-8 minutes.  Add the garlic and mushrooms.  Continue cooking for 6-8 minutes, until mushrooms are sauteed and starting to brown (if the mushrooms release a lot of water into your pan, turn up the heat slightly to simmer it off).
  3. Add the olives and the squash noodles.  Toss together and cook, stirring frequently, 4-5 minutes until squash is cooked al dente.  Add the basil and cook 1 more minutes.  Toss with meatballs (or just place the meatballs on top of each plate) and enjoy!

LEMON DILL POACHED SALMON (AUTOIMMUNE PALEO PROTOCOL)

 

Prep Time: 5 minutes

Cook Time: 20 minutes

Serves: 3-4

Ingredients:

  • Juice and grated rind from ½ lemon.
  • 2 Tbsp fresh dill, chopped (or about 1 Tbsp dried dill)
  • 1/3 cup water
  • 2-3 6-7oz salmon fillets
  1. Place lemon juice, grated lemon rind, dill and water into the bottom of a large saucepan or skillet.
  2. Add salmon fillets to the pan.  Bring to a boil over high heat and then cover and reduce temperature to maintain a simmer.
  3. Simmer covered for 12-15 minutes, until salmon is fully cooked and opaque throughout.  Enjoy!