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It’s May! AND it’s my birthday!

I made it 50 years on this beautiful planet, and I want to celebrate with you!

With the craziness of spring now in full swing… baseball double headers, dance recitals, weddings, graduations, field trips… I want to make sure we keep up with our clean and sexy selves.

It can get difficult trying to keep up with being healthy when life is hectic. And it’s not the time to let things slip as you are now showing more skin.

I have just what you need to keep things balanced and in control when it comes to your clean living efforts. And you’ll, shed pounds and glow, just in time for summer!

Time for the Pay What You Can Event!

It starts NOW and ends Tuesday, May 3rd at 12 midnight EDT.

Sometimes financial things come up or timing isn’t right so this is a chance to take advantage of Pay What You Can.

If you always wanted to try my detoxes or delve into my yummy meal plans, here’s your chance.

I have made-for-you, already-done, oh-my-goodness clean eating kits available for the Pay What You Can special.

So here’s how it works: 1. Choose a fun kit to buy. Here are your options:

*All recipes are gluten-free, sugar-free, and plant-based with 5 ingredients or less, 5 steps or less.

Order here

  • Eat Clean 21 Meal Plan Kit: 21 days of meal plans, 100 recipes, shopping lists per week, my coaching and group support forever. Once you purchase this kit, you get to participate in the 21 day special challenges that are held 3 times a year. I add recipes all the time and I have a special SUMMER FLUSH plan add on for those who purchase the kit.

Order here

  • Eat Clean 21 FIT Meal Plan Kit: 21 days of meal plans, 100 recipes, shopping lists per week, my coaching and group support forever. Once you purchase this kit, you get to participate in the 21 day special challenges that are held 3 times a year. I add recipes all the time and I have a special workout plan added on for those who purchase the kit.

Order here

  • Kickin’ It Clean Meal Plan Kit 1.0: 4 weeks of menu plans (breakfast, mid-morning snack, lunch, mid-afternoon snack, and dinner for each day), 80+ recipes, shopping lists, extra cookbook and snack cheat sheet (focus on spring and summer months with smoothies and juices)

Order here

  • Kickin’ It Clean Meal Plan Kit 2.0: 4 weeks of menu plans (breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner), 80+ recipes, shopping lists and extra cookbook and snack cheat sheet (focus on soups and bowls)

Order here

  • OR order a bundle of all 5!

Order here

2. Have the kits already but want to treat a friend?

If you already have one or all of the kits and would like to gift it to someone at a pay-what-you-can rate, absolutely. Add a note when you check out and we’ll hook your friend up!

This special is ONLY offered once a  year so grab your kits and detox! *All recipes are plant-based, gluten-free, soy-free, and sugar-free.  Also the recipes are 5 ingredients or less, 5 steps or less. 3. A few guidelines:
  • The Pay What You Can event ends at midnight EDT, May 3rd. Don’t miss this opportunity as we won’t offer it after the cut-off date and time.
  • This offer isn’t retroactive on kits you purchased in the past.
  • A suggested not lower than price is listed on each product page.
  • All products are digital and you can download all the goodies immediately.
  • If you have a question, contact us: info@wholehealth.designs.com . We are happy to help!

I’ve detoxed and Kicked It Clean with thousands…a few love notes:

“I lost 7 pounds, slept well, and found that I was able to think more clearly. I also noticed a positive effect on my mood and my ability to deal with stressful situations. Plus my husband lost 16 pounds!”

I loved that the menu was all planned out for you in advance and that there was a shopping list as well. The detox made it so easy prepare ahead of time. The recipes were simple and delicious. I found that it was a great opportunity to assess my eating habits and to try some new foods that I will now add to my staples. ~ Claire M.

“I feel like Lisa’s detox programs have been life altering. I’ve been struggling for the last five years to lose those lingering pounds from two pregnancies. Since my first cleanse with Lisa, I’ve lost 15 pounds, and I am almost to my goal weight!

I never felt hungry and have taken the recipes and the ingredients to become my staples during the week, while still enjoying my weekends. I thought I was eating healthy before, but this was truly eye-opening. Lisa, thank you for a great program!” Melanie C.

“I lost 9 ½ pounds, and I’m feeling energized and clean!”
When I eat clean, I wake up earlier than normal without feeling exhausted. Lisa’s recipes are so delicious and easy to make. It’s changed how we shop for food and we now eat more at home.”
~ Christine G.

My heart is so happy about our Pay What You Can event. Giving brings me so much joy!

Let me know if you need anything regarding Pay What You Can! Excited to “get clean” with you!

P.S. Remember, the super offer ends at 12 midnight, EDT May 3rd!  Send this to your posse so they can get “clean” too!

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It’s a SNOW DAY!
The snow is quietly falling.

Isn’t it so pretty?

I closed the shop today and am working from home, and I tell ya, it feels good. I ate a few GF Banana Oat Muffins for breakfast with some peppermint tea, have bean chili in the crockpot for later and am realllllly getting into going slow today!

Winter is a time to slow down, to go inward. It’s such a yin time of year and we all need days like these to recharge and nourish not only our bodies but our souls.

Speaking of nourishing your soul, have you ever tried our Vegan Oreo Cookie Truffles yet? If not, you MUST make them!

I have been looking for a vegan AND gluten-free recipe and haven’t quite figured that out yet (if you have one and it doesn’t involve soy or tons of ingredients, share below!).

BUT this recipe is tight!

In fact, Rosemary, our fabulous RASA vegan + gf culinary goddess whipped these up for our Galentine’s Gathering  at the shop and EVERYONE wanted more and more! We might make this a staple recipe since it’s such a hit!


Soft, chewy, with a chocolately filling, just like an Oreo cookie. YUM!

Wanna make these yummo babies? Let’s do it!

They are perfect “sitting at home watching the snow fall” treat!

Vegan Oreo Cookie Chocolate Truffles Ingredients:

One package vegan Oreos ( Newman O’s or Trader Joe’s brands)

One 8oz vegan cream cheese (Miyokos is a soy-free brand as well. We use Trader Joe’s if we are in a hurry!)

One bag dark chocolate chips (Enjoy Life brand is yummy!)

Toppings: non-toxic sprinkles, nuts, cocao powder- Go wild!

Directions:

In food processor, grind up the cookies until you get a sand-like consistency. Add cream cheese and blend until the dough forms. By using your hands (or a small icecream scooper), form the dough into balls. Freeze the balls for 1-2 hours.

In a double boiler, melt the chocolate chips. Take truffles out of freezer and with two forks place into chocolate and take out to set up. When all done put them in the fridge for 2 hours. That way they will firm up and be ready to eat in no time!

Eat up! Makes approximately  3 dozen.

Let me know if you made these truffle delights and share your favorite chocolate-y treat with me below! There can never be enough chocolate!

*This recipe is from Rosemary Quast, RASA juice shop’s chef!  Thank you Rosemary for these tasty treats!

PS. Need more delish dessert-y recipes that are vegan and gluten-free plus healthy-ish? We got ya! Download the Kickin’ It Clean Dessert Book with tons of recipes right at your finger tips!


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It’s May! AND it’s my birthday!

I made it 49 years on this beautiful planet, and I want to celebrate with you!

With the craziness of spring now in full swing… baseball double headers, dance recitals, weddings, graduations, field trips… I want to make sure we keep up with our clean and sexy selves.

It can get difficult trying to keep up with being healthy when life is hectic. And it’s not the time to let things slip as you are now showing more skin.

I have just what you need to keep things balanced and in control when it comes to your clean living efforts. And you’ll, shed pounds and glow, just in time for summer!

Time for the Pay What You Can Event!

It starts NOW and ends Tuesday, May 3rd at 12 midnight EDT.

Sometimes financial things come up or timing isn’t right so this is a chance to take advantage of Pay What You Can.

If you always wanted to try my detoxes or delve into my yummy meal plans, here’s your chance.

I have made-for-you, already-done, oh-my-goodness clean eating kits available for the Pay What You Can special.

So here’s how it works: 1. Choose a fun kit to buy. Here are your options:

*All recipes are gluten-free, sugar-free, and plant-based with 5 ingredients or less, 5 steps or less.

  • Spring Renewal Detox Kit: 10 day cleanse menu, 60 recipes, shopping list, cookbook, coaching and group support

Order here

  • Eat Clean 21 Meal Plan Kit: 21 days of meal plans, 100 recipes, shopping lists per week, my coaching and group support forever. Once you purchase this kit, you get to participate in the 21 day special challenges that are held 3 times a year. I add recipes all the time and I have a special SUMMER FLUSH plan add on for those who purchase the kit.

Order here

  • Eat Clean 21 FIT Meal Plan Kit: 21 days of meal plans, 100 recipes, shopping lists per week, my coaching and group support forever. Once you purchase this kit, you get to participate in the 21 day special challenges that are held 3 times a year. I add recipes all the time and I have a special workout plan added on for those who purchase the kit.

Order here

  • Kickin’ It Clean Meal Plan Kit 1.0: 4 weeks of menu plans (breakfast, mid-morning snack, lunch, mid-afternoon snack, and dinner for each day), 80+ recipes, shopping lists, extra cookbook and snack cheat sheet (focus on spring and summer months with smoothies and juices)

Order here

  • Kickin’ It Clean Meal Plan Kit 2.0: 4 weeks of menu plans (breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner), 80+ recipes, shopping lists and extra cookbook and snack cheat sheet (focus on soups and bowls)

Order here

  • OR order a bundle of all 5!

Order here

2. Have the kits already but want to treat a friend?

If you already have one or all of the kits and would like to gift it to someone at a pay-what-you-can rate, absolutely. Add a note when you check out and we’ll hook your friend up!

This special is ONLY offered once a  year so grab your kits and detox! *All recipes are plant-based, gluten-free, soy-free, and sugar-free.  Also the recipes are 5 ingredients or less, 5 steps or less. 3. A few guidelines:
  • The Pay What You Can event ends at midnight EDT, May 3rd. Don’t miss this opportunity as we won’t offer it after the cut-off date and time.
  • This offer isn’t retroactive on kits you purchased in the past.
  • A suggested not lower than price is listed on each product page.
  • All products are digital and you can download all the goodies immediately.
  • If you have a question, contact us: info@wholehealth.designs.com . We are happy to help!

I’ve detoxed and Kicked It Clean with thousands…a few love notes:

“I lost 7 pounds, slept well, and found that I was able to think more clearly. I also noticed a positive effect on my mood and my ability to deal with stressful situations. Plus my husband lost 16 pounds!”

I loved that the menu was all planned out for you in advance and that there was a shopping list as well. The detox made it so easy prepare ahead of time. The recipes were simple and delicious. I found that it was a great opportunity to assess my eating habits and to try some new foods that I will now add to my staples. ~ Claire M.

“I feel like Lisa’s detox programs have been life altering. I’ve been struggling for the last five years to lose those lingering pounds from two pregnancies. Since my first cleanse with Lisa, I’ve lost 15 pounds, and I am almost to my goal weight!

I never felt hungry and have taken the recipes and the ingredients to become my staples during the week, while still enjoying my weekends. I thought I was eating healthy before, but this was truly eye-opening. Lisa, thank you for a great program!” Melanie C.

“I lost 9 ½ pounds, and I’m feeling energized and clean!”
When I eat clean, I wake up earlier than normal without feeling exhausted. Lisa’s recipes are so delicious and easy to make. It’s changed how we shop for food and we now eat more at home.”
~ Christine G.

My heart is so happy about our Pay What You Can event. Giving brings me so much joy!

Let me know if you need anything regarding Pay What You Can! Excited to “get clean” with you!

P.S. Remember, the super offer ends at 12 midnight, EDT May 3rd!  Send this to your posse so they can get “clean” too!

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Everything is connected: stress, sleep, water, relationships and nutrition keep your body operating at an optimal healthy level; that high-vibe living.

When you eat high vibration foods (foods that aren’t manipulated by processing- raw veggies, fruits, quinoa, salads,etc…) you perform on a higher vibration. Your thoughts, actions and words align with your truth and your body feels and looks AMAZING!

But acidic, inflammatory foods (alcohol, soda, processed foods, white carbs, sugar,etc…), clutter your cells and it’s extremely difficult to live at that higher vibration.

Allergies, weight gain (or having issues losing weight), acne, bloating, exhaustion, depression are all signs that your body’s cells are cluttered. That is why cravings are a good thing; messages from your gorgeous body that things are cluttered and imbalanced and it’s time to make a change.

Spring is the perfect time to declutter! Everything is clean, green and light! And you need to be eating that way.

In order to clean out the clutter with sugar, you can add sweet veggies like carrots to you meals.

AND dill is a  perfect herb for spring.

Dill is anti-inflammatory but is most known for it’s soothing of the tummy. It contains a variety of nutrients and is a great addition to any type of  dips and dressings. That’s why it’s the star ingredient for our new detox recipe!

Here’s a sneak peak into one of the snacks in the brand new Spring Renewal 10 Day Detox: Spring Carrot + Dill Hummus

The Spring Carrot + Dill Hummus Twist balances blood sugar and curbs sugar cravings at the same time all while cleansing the liver! BAWSE super powers!

Let’s make it!

Spring Carrot + Dill Hummus

Ingredients:
3 medium carrots, peeled and diced (1/2 cup)
1 Tbsp. extra virgin olive oil
1 garlic clove, minced
1 Tbsp. chopped fresh dill
1 15 oz. can chickpeas
1/4 cup tahini
2 Tbsp. lemon juice
4 Tbsp. filtered water
¼ tbsp. cumin
Sea salt to taste

Directions:
Preheat oven to 350°F and line a roasting pan with parchment paper.
Spread the carrots on pan. Toss them with oil. Roast for 20 minutes until carrots are tender.
In a food processor, process the garlic and dill until minced.

Add the chickpeas, tahini, lemon juice, water and salt. Process until smooth. Add the carrots and process again until smooth. Add more dill and lemon juice if you desire. Add cumin. Serve. Serves 2
Tip: Leftover hummus will keep in an airtight container in the fridge for about 5 to 7 days.

During detox, you will eat 2 snacks plus 3 meals a day so the Spring Carrot + Dill Hummus is perfect for a well-balanced snack.

A good carb (carrot), good protein (chickpeas, tahini) and good fat (extra olive oil) , yasssss!

Even though knowing what foods to add in, it is sometimes overwhelming putting things together on your own. That is why I did it for you!

Spring Renewal 10 Day Detox!

For the new menu, I  combined macronutrients (good carb, good protein and good fat) for each meal and snack so that your blood sugar levels remain stable and your metabolism is boosted all day long. When this happens, the excess weight falls off, you feel less puffy and you gain tons of energy. Declutter magic!

Decluttering your cells with detox can give your body the reboot it needs to reset and get you ready for summer. You’ll get to connect with that gorg body of yours, too!

Let me know if you make the hummus twist! I hope you try this recipe! 

PS.  Download your detox menu plan, shopping list and recipes and start decluttering for your summer body! Click to get started>>>

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I’m so stoked to start the Eat Clean 21 FIT challenge with so many lovelies “cleaning up” for spring!

In addition to making smoothies, protein bowls, and salad jars, we also make pizza, burritos and other faves

with cleaner ingredients.

Speaking of favorite food (along with tacos and burritos), who loves nachos?! Me, me, me!

I loooooooove nachos!

If you feel me, take a look at how easy it is to make my Eat Clean Vegan Nachos.

This cleaned-up Chipolte version is gluten-free.

The Eat Clean Vegan Nachos are also great for curbing sugar cravings because of a special ingredient- sweet potatoes!

When you add root veggies to your meals, you are crowding out the sugar cravings.

Root veggies  like carrots, turnips, butternut squash and sweet potatoes are rich sources of nutritious complex carbohydrates. Instead of upsetting blood sugar levels like refined processed sugars do (such as cookies, candy, and soda), they help regulate them. Whatever goes up, must come down, so your sugar is bound to drop shortly after spiking, which leaves you feeling tired, moody, and craving more sugar. Overall, managing your blood sugar is the key to beating sugar cravings . You might be surprised to learn that adding more veggies into your diet, especially sweet root vegetables, can impact the foods you later crave.

Plus if you eat a meal that has all your macros- a good fat, good carb and good protein, then you are balancing your blood sugar- the key to losing weight and feeling good in you body on a consistent level.

The Eat Clean Vegan + Gluten-Free Nachos have carbs ( sweet potato, pepper), protein ( “cheese” and beans), and a good fat (avocado).

Ready to make these yummy- yumminess?!

Eat Clean Vegan Nachos

Ingredients:

For the cooked toppings:

½ cup shredded cheddar (or Mexican mix- Daiya brand)
1 large sweet potato, peeled and chopped
1 Tbsp. extra virgin olive oil
Sea salt to taste
Chili powder to taste
1 15 oz. can black beans

For the fresh toppings:

1 bag gluten-free tortilla chips of choice
1 avocado (pitted and cubed) or guacamole*
½ onion, thinly sliced (1/4 cup)
1 red pepper, chopped (1/2 cup)
1 Tbsp. fresh cilantro, chopped
Salsa to taste*

Directions:

Preheat the oven to 350°F and line a medium rimmed baking sheet with parchment paper.
Spread the chopped sweet potato onto the parchment-lined roasting pan and toss with the oil. Sprinkle with sea salt and chili powder. Roast for 25 minutes.

While the potatoes are roasting, prep any fresh toppings you’d like to use so they’re ready to go.


On a medium baking sheet spread a layer of chips to cover the base entirely.
Melt the shredded cheese in a pot to make sauce.

You can heat up the beans if you want warm nachos.

Next layer the beans first before adding cheese sauce, roasted sweet potatoes, avocado (or guacamole, if using), onion, red pepper, cilantro, and salsa. Season with salt and serve. Serves 2-4

What is your favorite way to clean up a not-so-healthy meal? Tell me in the comments below.

Start your Eat Clean 21 FIT Challenge and go clean for 21 days!

Click to get started>>> Eat Clean 21 FIT Meal Plan Kit

Add on a detox and you have a whole month of energizing, lightening up and losing weight!

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Fall is in full swing!

Crisp air…
Pretty leaves…
Football…
Boots, jeans and layering…
Halloween (my fave holiday!)…
Pumpkin patch…

My kids might have outgrown this tradition but we still had fun!

AND a certain spice that makes you feel nice! (more on that in a bit)

Diet is one of the most important factors in blood sugar control and it’s the first place to look when you feel like crap (i.e. exhausted, depressed, heavy, sick).

I want to be clear on sugar. The body is designed to deal with small amounts of sugars so it’s not necessarily the sugar consumption that’s the problem; it’s the amount and type of sugar that’s being consumed. Small amounts of natural sugars (spaced out during the day) are usually fine for healthy peeps.

BUT many people are eating waaaaaay more sugar than they should be. In fact, the average American adult consumes 22 teaspoons of sugar a day (32 teaspoons a day for kids!).

Even if you think you are drinking diet soda with ZERO sugar, the artificially sweetened beverages contribute to insulin malfunctioning. They interfere with sugar storage in the liver, causing fatty liver. This can be eye-opening to those who think diet sodas help with weight loss. It’s the total opposite!

Once the body’s ability to handle the sugar becomes chronically overwhelmed, it can no longer handle even small amounts of sugar efficiently. That is why many people who consumed sugar starting when they were little have so many problems as adults.

Inflammation sets in over time, which leads to chronic illness. And sugar is the main culprit.

I don’t need to tell you that sugar is freakin’ addicting. It’s human nature to want it. But here’s the lucky news, there are 7 supplements that can help balance blood sugar so hormone issues and disease can be avoided.

  1. Magnesium (helps with sugar cravings)
  2. Berberine (Ayuvedic plant compound that improves insulin sensitivity)
  3. Chromium (supports weight loss and helps insulin sensitivity; may help with needing the sugary somethin’ somethin’ after meals)
  4. Inulin (a fermented carbohydrate that acts as a prebiotic- comes in capsule and powder form)
  5. Curcumin (anti-inflammatory which is metabolized in the body quickly; active ingredient in turmeric)
  6. Vitamin D (helps control stress at the cellular level to limit inflammation- must get Vitamin D tested before beginning supplementation)

*Before taking any supplements, check with your doctor. These are researched suggestions and not meant to diagnose.

7. The most potent blood sugar balancer is something that you can grab from your pantry. It’s also a fall-like spice I add to my smoothies, on almond milk yogurt, in soups and salads.

CINNAMON

I recommend Simply Organic brand but my local market was out! I got this clean brand instead and I love it!

Cinnamon acts like insulin and makes the insulin receptors more responsive. Cinnamon is also a powerful antioxidant and helps decrease inflammation in fat cells which also improves insulin resistance.

You can make a fun breakfast with quinoa, dried cranberries, apple, and cinnamon. In fact, it’s one of the breakfast recipes from Eat Clean 21FIT meal plan kit!

Quinoa Punch Bowl

Ingredients:

1/2 cup quinoa (make ahead of time according to package instructions- usually it’s 1 cup water in rice cooker with 1/2 cup quinoa)

1 apple, cored and chopped

1/4 cup dried cranberries

1/4 tsp. ground nutmeg

1/4 tsp. ground cinnamon.

Place quinoa in a bowl. Stir in apples,  cranberries, and nutmeg. Sprinkle cinnamon on top. Serve.

Makes 1 serving.

Add cinnamon to the following:

Breakfast

Coconut Berry Quinoa

Gluten-Free Oatmeal

Smoothies

Super Power Smoothie Bowl

You are AWESOME Smoothie

Tangy Sweet Smoothie

Snacks and Desserts

Power Balls

Apple Crisp

Vegan “Egg” Nog

GF Banana Oat Muffins

You can even make a tea out of cinnamon. Perfect for a chilly morning!

The recommended dose is 3 grams of cinnamon per day (about 1 tsp.).

Timing your meals is also important to regulate blood sugar.

  1. Eat within 1 hour of waking up.
  2. Ideal meal spacing is 3 hours (no more than 6) between meals.
  3. No snacking before bedtime.
  4. Fast from dinner until breakfast the next day.
  5. Drink LOTS of H2O but  not during meals (this disrupts the spleen)

The best food combination to balance sugar is something embedded in all my recipes and programs:

Carb + Protein + Fat + Fiber

TIP: Avoid eating carbs alone. Always add protein and fat, even when snacking.

              

The food combinations and blood sugar balancing recipes and menus are the foundation of the brand NEW Eat Clean 21FIT program!


I know that it is hard to get motivated to follow any type of plan without some guidance and accountability, especially when sugar is all around us during the holiday season (Halloween for starters!) so you are invited to join us for 21 days of clean eating!
Read more below on the brand new program and join me if you aren’t already signed up! You are invited!
Have an awesome day, sprinkle dat cinnamon, and let’s get a grip on the sugar thang. I’m here for you!

What do you say? How do you like your cinnamon? Smoothies, salads???

PS. Join us to kick off the BRAND NEW #EatClean21FIT program with our LIVE GROUP CHALLENGE!


I developed this program so busy people like YOU could easily get their hands on the EXACT information and plans I use with clients and with my own life. You will get all the info you need to take control of your cravings and meal prep along with your life! You’ll begin to enjoy your food, loving your body as well as feel fit and strong. You’ll be rocking the clean life!

We will finish just in time for Thanksgiving, feeling light, less cravings and ready to head into the holiday season with a glow!
Once you purchase your EC21FIT program, I’ll send you next steps regarding the challenge.

Although Oct. 30th is our official start date for fall Eat Clean 21FIT Challenge, the program is designed to be self-guided and self-paced. Even though I will be coaching for the 21 days, you will have all the materials you need to start whenever you want.

Eat Clean 21FIT Challenge is:

• 3 weeks (21 days) of complete downloadable meal plans for breakfasts, lunches and dinners (over 100 recipes in all). All meal plans are spelled out with the exact meals you need to make each day. The kit also includes your meal planner charts and shopping lists for all 3 weeks. The shopping list format is highly customized with exact items listed for each week. *FOCUS: HOLIDAYSTYLE (making foods that are delicious for holiday parties and picky folk)
ALL NEW RECIPES!

• Bonuses of having me coach you and the support of the group during our LIVE challenges during the year. Forever!

  •  EXTRA BONUS! 3 Weeks of Fitness Workout Videos! To maximize your results, we are lucky to have fitness expert, Nichole Kellerman, guide us each week with fitness vids to keep us toned and strong!

Click for all the Eat Clean 21 FIT Challenge info>>>

“I lost four pounds and the bags under my eyes went away just after a couple of days. Even better, I no longer craved sweets! I found this program to be easy to follow since I didn’t need to do any planning or research, while the food was easy to prepare and tasted great. Lisa planned meals that use leftover ingredients. I now have a good supply of healthy foods to use going forward and ideas to make it easy to continue eating well. Lisa knows what she is doing. Lisa assembled a menu that is manageable and enjoyable. Her daily videos are a welcome boost. When I had a question, Lisa got right back to me with helpful suggestions. “ ~ Susan F.
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Hi my dear ones! We are continuing the fun from last post, 10 Sugar-free, High Protein Snacks for Your Afternoon .  We talked about high-powered snacks during the witching time, 2 pm – 6 pm (or Vata time!). Now are you ready to talk lunch?!

From 10 am – 2 pm, we enter the Pitta time; the fire kicks in!

According to Ayurveda, as the sun rises in the sky, your energy builds.  You are able to accomplish the most difficult tasks of the day during this time. By noon, the sun is at its highest and your digestive fire is strong and active, making it the best time to digest meals.

Pitta time is a period of mental and digestive power so you might want to make the most of this power by scheduling your hardest tasks and biggest meal now.

diagram from Food Pyramid

BUT what to eat?! Back in my teacher days,  I’ve was guilty of sitting at my desk and inhaling whatever I could get my hands on. Sometimes I didn’t even eat! I used to get caught up with work and I forget… by 2 pm, though, I was certainly reminded by the crazy carby, sugar cravings!

Still to this day, I can I fall into the trap of skipping lunch if I get buried in a project. I have a lot of Vata in me so I really have to make an effort to avoid working through lunch!

If you can relate, let’s make a pact to eat a big lunch so that we can make it through the day, energized, focused, and fueled.

I have the PERFECT lunch for you! It’s a signature meal from the brand new Fall Renewal 10 Day Detox (we start our LIVE guided group cleanse Oct. 16th!) –  Roasted Veggie Protein Bowl

Roasted Veggie Protein Bowl is lit!

Fall Renewal’s main purpose is to cleanse and detoxify the lungs to get ready for cold and flu season. That is why I added the carrots and sweet potatoes for the beta-carotene boost. The lentils are the protein with 18 grams per cup! (we will use ½ cup in the recipe for one serving).

Gorgeous healthy meals that don’t take hours to make is going to be our saving grace. Start with Roasted Veggie Bowl and let me know how you like it!

Roasted Veggie Lentil Bowl

Ingredients:

1 cup cooked red lentils (make ahead of time according to package directions)

2 Tbsp. extra virgin olive oil

1 small sweet potato, cut into ½ inch slices (1 cup)

1 carrot, peeled, chopped

1 celery stalk, chopped

½ small onion, chopped (1/4 cup)

1 garlic clove, minced

1 cup vegetable broth

1/4 tsp. dried oregano

1 Tbsp. raw pumpkin seeds

Sea salt and freshly ground pepper to taste

Directions:

Prepare lentils according to package instructions. Set aside.

Preheat oven to 400 degrees F. On baking sheet arrange squash and carrots. Drizzle with 1 Tbsp. oil and season with salt and pepper. Roast, turning once, for 10 minutes.

Heat 1 Tbsp. oil in pan over medium heat and add onion. Sauté onion for 2 minutes. Add rest of ingredients  except seeds and bring to boil. Simmer for 5 minutes. Place serving of lentils on plate. Top with roasted vegetables, stew ingredients and seeds. Season with salt and pepper.  Serve. Serves 1-2

Once you get in the routine of eating a substantial balanced lunch… at a table… chewing your food… no Netflix or phone…

you’ll begin to notice:

  • You lose weight because you are keeping your metabolism boosted and blood sugar stable;
  • You have a zip back in your step and can get through to dinner without the latte;
  • You don’t need that somethin’ sweet after you eat (everyday of this can cause weight gain);
  • You tackle your hardest tasks and still have energy for more!

What is your favorite lunch? Is it a bowl (since they are all the rage right now!)? OR salad jar? Share your recipe with me!

PS. I’m excited to share this sneak peek recipe from the brand NEW Fall Renewal 10 Day Detox! Detoxing (really, it’s just eating whole, healthy food!) with gorgeous souls for over 7 years has been my heart! And our LIVE guided group starts Oct. 16th!

Click to learn more>>>

Use the power of the sun and your digestive fire in your favor and make lunch the main event of your day. You won’t be very hungry for dinner which will also help with weight loss.

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Snack Smart, not sweet, my dear friends!

Vata time is 2- 6 pm. What does that mean? And no, it has nothing to do with Hammer time!

Between 2 – 6 pm, we enter visionary Vata time, according to Ayurveda, the world’s oldest health system stemming from India more than 5,000  years ago. The Sanskrit word Ayurveda means “knowledge of life.”

This Vata time is a time for creativity, lightness, and movement. Your nervous system is the  most active then and it’s the best time of the day to get your creative tasks done.

At the same time, it’s often when you feel exhausted and reach for an afternoon somethin’ somethin’ to pick you up. It’s usually that latte or a sugary snack. But this will only have you crash and burn so let’s talk about alternative ways to stay grounded.

Since vata means “air”, the coffee and sugar aren’t going to help you stay alert. You most likely get jittery and “in your head” which is the opposite of what you need.

One of the main causes of why you want to inhale your right arm every afternoon is your lunch. Skipping lunch or consuming a lunch without a good protein and a good fat makes you more likely to crave the sweet stuff to ground you.

In addition to protein and fat, adding grounding sweet veggies is the best idea to get something naturally sweet into your body.

Grounding foods are abundant for fall! Which is perfect for what we need!

Butternut squash, pumpkin, sweet potatoes!

You can make this quickie Butternut Squash Chili which is packed with protein as well as easy to make (and freeze for lunch left-overs!). This tasty dish is a signature Eat Clean 21FIT recipe!

Ingredients:

1 Tbsp. extra virgin olive oil

1 garlic clove,  minced

1 tsp cumin

1 tsp. chili powder

1 medium yellow onion, chopped

2 celery stalks, chopped

2 cups butternut squash, cubed

3 cups veggie broth

1 28 oz. can Fire Roasted Whole Tomatoes, diced or broken up, with juice

2 14 oz. cans black beans, rinsed, drained

1 14 oz. can white Northern beans, rinsed and drained

1 Tbsp. balsamic vinegar

1 large fresh lime- for juice and garnish 

Directions:

To assemble in a slow cooker: Drizzle the olive oil in the bottom of the cooker; add the garlic and spices and stir to combine. Add the remaining ingredients except the lime juice. Gently stir with  spoon (you don’t want to mash the beans) to mix. Cover and follow the manufacturer’s instructions for slow cooking a chili with canned (not dried beans).

I cooked mine on low for five to six hours, for example. Oh and you can use a dollop of  vegan sour cream!

Need more lunch ideas?

Try these quickies:

Vegan and Gluten-Free Minestrone

Zesty Quinoa Soup

Spicy Soup with Leeks

Chickpea Chopped Salad

Now that you have substantial lunches, let’s take a look at  your snack choices.

Sugary, carby things like muffins, brownies, candy from the vending machine will only make you feel flighty as well as wreck havoc on your digestive system and nerves.

When you design your snacks, follow this formula for a well-balanced nutritious snack:

Healthy Carb (fruit or veggie) + Healthy Protein (nuts, seeds, quinoa…) + Healthy Fat (avocado, coconut…) = A damn AWESOME snack!

Here are my 10 top picks for healthy, protein-packed, gluten-free and plant-based snacks (oh, these are super-quick and easy to make) AND sugar-free!>>>

Tip: Batch the recipes so you can keep the snacks in containers and pull out when you need to them. Most are portable especially if you have to travel for work and spend most of your time in the car.

  1. Spa Muesli:  In a mason jar, combine unsweetened original almond yogurt (I’m crushing hard on the Kite brand!),  gluten-free rolled oats, berries, bananas, nuts, seeds, and flax. I typically use Bob’s Red Mill for the gf oats, chopped walnuts and sliced almonds, and pumpkin seeds.
  2. Roasted Brussels Sprouts and Carrots with Quinoa
  3. BOSS Green Smoothie
  4. Homemade Granola Bars
  5. Banana Oat GF Muffins
  6. Power Balls
  7. Spicy Chickpea Bites

Mix the chickpeas (1 14 oz. can, rinse and drain) with extra virgin olive oil, sea salt, lime juice, chili pepper,  cumin, paprika and bake for 3-40 minutes (350 degrees F).  I like mine extra crunchy so I go for 40 minutes.

8. Leftover quinoa drizzled with cinnamon; add coconut milk and bananas, heat and enjoy warm oatmeal-like porridge.

Coconut Berry Quinoa

Ingredients:
½ cup cooked quinoa (make ahead of time according to package directions)
½ cup strawberries
¼ cup coconut flakes
¼ cup chopped pecans
1 tsp. cinnamon

Directions:
Mix all ingredients in a bowl. Serve warm.

Serves 1

9. Crunchy veggie sticks ( cucumber, celery, pepper, etc) and dips (hummus, white bean dip, spinach dip etc…)

White Bean Dip Recipe

Ingredients:
2 Tbsp. extra virgin olive oil
1 garlic clove, minced
½ onion, diced (1/4 cup)
1 15 oz. can cannelloni beans, rinsed and drained
Sea salt to taste

Directions:
In a food processor, blend all ingredients together. Add water as needed to create smooth consistency. Try 1/8 cup of water to start. Season with salt.

Makes 4 servings.

*If kept in an airtight glass container in fridge, the dip will last for 4-5 days.

*Try to serve warm with your veggies for snack.

10. Apples or celery with raw nut or seed butter (tahini, almond, sunflower, etc…)

Is your favorite snack on the list?

Make sure you have your snack bag with you, too! I carry around snacks with me everywhere I go, in the car, in a small cooler… avoiding the “hangry” is a must!

During Fall Renewal 10 Day Detox and Eat Clean 21FIT, actually with all my programs and plans, you will see a well-balanced mid-afternoon snack listed. Making sure to fuel your afternoon is crucial so you don’t set yourself up for eating everything in sight when you get home from work.

I just LOVE this snack and detox prep from Misty Bailey, Clean + Sexy beast and Renewal Detox beauty!

I’m looking forward to hearing about how you fuel your afternoons so list your favorite snack idea below.

PS. Eating is a BIG part of Fall Renewal Detox and EatClean 21FIT- mid-afternoon snacks are built into the menus!

Grab the Fall Bundle for a total wellness body reboot!

Click here for deets on the fall programs>>>

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Ahhhh, just reminiscing  about our #21DayGreenUp Smoothie Challenge. We all had an amazing time blending together!

This time our menu included the Instagram stars, smoothie bowls!

The ingredient possibilities are endless, they’re simple to make, and you’re able to pack in a ton of nutrients in one bowl. Your mornings will be changed forever!

When I first started making smoothie bowls, I have to be honest, I had drippy messes! So here are a few tricks I learned to make frosty, creamy ones instead of smoothie soup:

Tip #1: Make your bowls thick.   Start with less liquid than you normally would for a drinkable smoothie, and/or you can also add some extra base ingredients like frozen fruit to the blender. I usually do the frozen fruit trick because it makes the smoothie sweet as well as super thick and creamy. You can always add more liquid as you blend so start with less.

Tip #2:  Chill your bowl. Pop your bowl into the freezer either before getting started or while you prep ingredients and blend your smoothie. It makes a world of difference! Melting can happen quickly so a chilled bowl can keep things frosty longer.

Tip #3:  Layer it on! What really makes smoothie bowls different are the toppings. Compared to a glass, the extra surface area of the bowl lets you bring texture and crunch in the form of nuts, seeds,  coconut flakes, granola, and fresh fruit.

Now are you ready to whip  up some bowls?!

Here are our favorite smoothie bowl recipes from #21DayGreenUp:

1. Matcha Green Up Smoothie Bowl

A great way to enjoy the IT green tea! The pineapple gives this bowl a tropical feel as well as a vitamin C boost.

Blend up these ingredients (makes 2 servings):

1 cup spinach
2 cups coconut milk
1 frozen banana
1/4 cup frozen pineapple
2 tsp. matcha green tea powder

Suggested toppings:

fresh raspberries
banana slices
chia seeds
raw almonds

2. Berry Antioxidant Smoothie Bowl

Make this bowl in under three minutes.  Add raw cacao nibs for instant yumminess. This one is  kid-friendly but still contains the dark leafy greens.

Blend up these ingredients (make 2 servings):

1 cup spinach
2 cups almond milk
1 frozen banana
1/2 cup strawberries
1 Tbsp. raw almond butter

Suggested toppings:

fresh berries
ground flax seeds
pumpkin seeds
granola
cacao nibs

3. Super Power Smoothie Bowl

Almond butter, chia seeds, and hemp seeds make this a protein-packed option for post-workout. The cinnamon is a great sweet somethin’ somethin’.

Blend up these ingredients (makes 2 servings):

Ingredients

1 cup kale
2 cups almond milk
1/2 avocado, peeled and pitted
1 Tbsp. chia seeds
1 Tbsp. raw almond butter
1/2 tsp. ground cinnamon

Suggested toppings:

coconut flakes
sliced strawberries
cacao nibs
hemp seeds

Use frozen fruit as much as possible to make the bowl thick in consistency.

What toppings do you like to add to your bowls?

Now that you have breakfast covered, here are some clean lunch and dinner recipes.

Enjoy my dears! xo

*Beautiful smoothie bowl photos by Megan Evans Photography

PS. If you want the 21 green smoothie recipes (including the menu plan and shopping lists), go for it! The #21DayGreenUp is FREE!

Click to download your recipes asap>>> #21DayGreenUp Smoothie Challenge

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I’m often asked, “Lisa, so, are you like, a vegan?”

I don’t like labels since I feel it puts people in a box, but to answer the q,  I am plant lover. I get pretty sick if I eat dairy, chicken, beef, etc… doesn’t go well with my digestive system. I also love animals and don’t want to do any harm to them. So the plant-based lifestyle works best for me.

And that is the key… “works best for me.” So as you navigate the clean life and eating more plants, always tune into your body and see what works best for YOU. Keep this in mind as you read on and know that I’m all about you feeling your best so if you eat ethical animal protein sources (ex. wild-caught fish, pastured eggs, etc…) and it works for your body, then go for it. I’m here to give you options in the plant-based world so you reap the rewards of feeling lighter, better digestion, clearer skin, more energy and awesome sleep (yes, eating more plant- based foods will balance things out so your body won’t have to work so hard- more time to GLOW!)

With all the nutrition information being thrown at us these days, it’s easy to agree on one thing:

We should all be eating lots of plants.

Not only does eating more plants improve our health, it can also help protect the planet and animals. It’s good for us all!

After I explain my veggie lovin’ mission, I am then asked, “Where do you get your protein if you aren’t eating meat?”

Before I go on, I want you to know, that you don’t have to completely give up animal protein. That’s not how I roll. Remember, we are doing things that work for our own individual bodies. BUT I would like you to consider reducing the amount of meat you eat daily.

Such as you can incorporate less meaty meals by doing a Meatless Monday or having 3-4 meals containing animal protein a week instead of the typical diet of eggs and bacon for breakfast, chicken salad sandwich for lunch, and then a pot roast for dinner with ice cream for that late night somethin’ somethin’. That’s way too much protein in just one day! And the worst part is, many do this EVERYDAY so over time our systems are taxed.

Animal protein is acidic so over time (and this can take awhile but it does happen) our blood cells become inflamed which leads to chronic illness such as diabetes, heart disease, cancer.

Therefore pumping the green goodness along with fruits, quinoa, veggies, beans, lentils, nuts and seeds, will help balancing things out on the cellular level.

BUT what about getting enough protein?

Is eating a kale salad enough to get what we need? Will I starve or wither away just eating that? Can I throw some chicken on it?
Protein is essential to our health, and it does a lot more than just help us build muscle. But how much protein do we really need? And can we get it from plants?

Use this formula:  your body weight x .40 =  appr. grams of protein

For example, a 130 lb person would want to aim for roughly 52 g of protein a day. This is just an estimate; remember, think of YOUR body here. It’s actually pretty easy to hit the daily requirement and keep you feeling nourished and satiated.

Take in consideration of body size, weight, and how much activity you do. Too much protein is hard on the organs with toxic by-products and hormones with a potential to spike blood sugar. Too little protein can cause dizziness as well as a drop in blood sugar.
Before I give you some ideas on what plant-based foods to incorporate in your routine, I want to talk about proteins.

What is a complete protein?

A complete protein refers to foods that contain all 9 of the necessary amino acids that your body can’t produce on its own. You only need to consume all of the 9 in your day so you can either do it in one meal or throughout the day.

For example, you can eat brown rice at one meal and then black beans at another and get your fill. Keep this in mind as you build your meals and snacks during the day.

Just an fyi, animal protein contains all 9. There are plant-based foods that also contain all 9 amino acids (noted below).

Here are some delicious plant-based foods that will help you reach your daily requirement and keep you feeling nourished and fueled (many make an appearance during the Raw Renewal 7 Detox. Hip hip!):

1. Lentils (18 grams per cup)

Lentils provide lots of protein and packed with fiber to keep your heart and belly happy. Add them in chili, soups and eat by themselves. Lentils are cheap, too! You can a package of lentils for about $2.99 a pound.

2. Peas (8 grams per cup)

Peas are packed with protein, fiber, essential nutrients like Vitamin K. Throw them into salads or blend into soups.

3. Hemp seeds (*complete protein – 10 grams per 1/4 cup or 3 Tbsp.)

Add hemp seeds to smoothies and top on salads for extra anti-inflammatory omega 3, calcium and iron.

4. Pumpkin seeds (*complete protein- 8 grams per 1/4 cup or 3 Tbsp.)

Along with protein and healthy fat, pumpkin seeds are great sources of magnesium and zinc which support the heart and nervous system.

5. Broccoli (5 grams per cup)

Veggies have protein, why yes! Broccoli is a great source of fiber and can be eaten raw or steamed. You can make a broccoli soup with 2 cups and get 10 grams of protein for your meal.

6. Tahini (3 grams per 1 Tbsp.)

Tahini is a paste made of sesame seeds and it’s the main ingredient for making hummus. You an use tahini as a salad dressing and also a dip for your veggies

7. Chickpeas (20 grams per half cup)

Another hummus ingredient, chickpeas are gluten- free and can be added to just about any dish. I have these babies stocked in my pantry .

Try this chickpea salad recipe and download your Plant-Based Protein Guide>>> Protein Cheat Sheet

8.  Quinoa (*complete protein- 9 grams per 1 cup)

I make a batch of this psueodo-grain and keep for meals during the week. Throw it in a soup for extra ooomph or add raisins, fresh fruit and coconut milk to make a breakfast treat.

Wanna make some plant-based magic? Let’s make a recipe from the NEW Raw Renewal 7 Day Detox menu (SNEAK PEEK ALERT!):


Protein Crunch Salad

Ingredients:

1 cup broccoli florets, grated
1-2 celery stalks, chopped (1/4 cup)
1 Tbsp. cilantro, minced
1 Tbsp. hemp seeds
1 Tbsp. pumpkin seeds

2 cups spinach

 Dressing:

1 Tbsp. red wine vinegar
1 Tbsp. extra virgin olive oil
1Tbsp.  ground flaxseeds

Sea salt and freshly ground pepper to taste

Directions:  Grate broccoli in food processor or use whole (I like to do this because I am lazy!).  Place in large bowl.   Add remaining ingredients and toss together.

Make dressing:  Whisk together dressing ingredients in a small bowl.

Add to salad and toss to combine. Top on spinach.  Season with salt and pepper. Serve.

Serves 1

Grams of protein in this meal:  appr. 24 grams in just one meal!

NOTE:

*I didn’t include protein powders because I wanted to discuss foods that actually look like food.  I will do a fun protein powder article for you soon, I promise!

* I also didn’t add and fake meats and soy because it’s highly controversial. Soy can wreak havoc on hormone levels and most of the crops are genetically modified (loaded with pesticides).

What plant-based food are you digging right now? 

 PS. Join   Raw Renewal 7 Day Detox   and eat plant-based protein for every meal!

Protein Crunch is a signature meal of the summer Raw Renewal 7 Day Detox. All recipes are plant-based, clean, anti-inflammatory and RAW. No dirty pots and pans!   Brand NEW menu plus my coaching included in your program!

Click to sign up for your detox menu plan, shopping lists, recipes, coaching, group support, and more >>> Raw Renewal Detox

LIVE GROUP STARTS JULY 23rd!!!!

Animal protein isn’t the only acidic thing to think about. Caffeine, sugar, processed low-fat stuff, gluten, and dairy also cause inflammation.

If you’re not signed up yet and are looking for a fresh start, take a look at my popular detox program (a.k.a. the “I can eat!” cleanse) and join us for the LIVE group on July 23rd.

Click to read more>>>

You’ll be feeling energized, clear, light (especially in the tummy), and all-around healthy and clean with Raw Renewal! I’ve been leading this detox program now for over 5 years and the response is amazing! AND you’ll get tons of protein in your meals, too!

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