Cinnamon Power Seeds

Cinnamon Power Seeds Here’s another sweet seed mixture that’s delicious on top of fresh fruit, yogurt, or in smoothies. Flax is one of the best sources of dietary fiber around, as well as lignans and omega-3s. Grinding them allows your body to better access all those nutrient goodies. Total Time: 10 min. Prep Time: 10…

Slow Cooker Bone Broth

1 whole chicken carcass (from a rotisserie chicken) ½ medium onion, cut into quarters 4 cloves garlic, smashed 1 tsp. whole black peppercorns 2 medium celery stalks, cut into 2-inch pieces 2 medium carrots, peeled, cut into 2-inch pieces 1 tsp. sea salt (or Himalayan salt) 2 bay leaves 1 small bunch fresh thyme 1…

Braised Lemon Garlic Chicken Thighs

Ingredients: 4-6 bone-in, skin-on chicken thighs 2 teaspoons salt, divided 1.5 tsp. freshly ground black pepper, divided 3 tablespoons extra-virgin olive oil 1 head of garlic 1.5  large yellow onions, thinly sliced (about 2 cups) 3 lemons, halved 1/2 cup dry white wine 1/4 cup fresh lemon juice 3 sprigs fresh thyme 1 cup olives,…

Campfire S’mores Bars

No-Bake S’mores Bars Made with real Graham crackers, these toasty No-Bake S’mores Bars are satisfying sweet treats that taste like they just came off the campfire. Ingredients 2 whole wheat graham crackers (1 cracker sheet each) broken into large pieces 1 large ripe banana mashed ½ cup all-natural almond butter 2 Tbsp. unsweetened cocoa powder 4 scoops Chocolate Shakeology divided use ¾ cup part-skim ricotta cheese 1 scoop Vanilla Shakeology…

Sugar Sugar Everywhere!

Yogurt-Filled Cantaloupe Bowl 1/2 cantaloupe 6 ounces nonfat Greek yogurt 1 tablespoon fresh raspberries 1 tablespoon fresh blueberries 1 teaspoon raw pepita seeds Scoop out seeds from the center of your half cantaloupe. Fill the hole with six ounces of nonfat Greek yogurt. Add berries to the yogurt and sprinkle with pepita seeds. Use a…

Become An Ingredient Sleuth!

Today’s top “weight loss and diet” products are known for harboring potentially dangerous ingredients like fructose, maltodextrin, sucralose, soy and artificial flavors. I encourage you to check the labels on your shake. If you are consuming brands like ID Life, Herbalife, Advocare, 310, as well as any  products found at GNC,  you will find these…

4 Reasons Why Heavy Cream Is Your Coffee’s BFF

“Cream” in your coffee? Are you using “Non Dairy Creamer”? Flavored oils and chemicals from Coffee Mate for example?  Be careful. These things are loaded with trans fat, sugars, & other chemicals that can wreak havoc on your digestive system as well as your cells. GO ALL THE WAY BABY!! Use Organic, heavy cream! 1. You need…

Like Salivating Dogs, Our Appetite Hormones Are Trainable

They’re driven largely by our routines. They make us hungry when we expect to be hungry. If we have dinner every day promptly at 7, we can count on our Hunger Hormone Factory to start firing up around 6:30. Just like seeing or smelling food you enjoy can trigger tummy growls. Thus, you can use…

Clean Week with Andrea

    My Seven Day Slay aka Clean Week is a 7-day introductory nutrition and fitness program that takes you through really simple lifestyle changes to help you eat better, start losing weight, and create new healthy habits. It’s the perfect introduction to see how this proven system that combines fitness, nutrition & support will…

Porcini Portobello Cauliflower Risotto

Try this easy, low carb Cauliflower “Risotto”. Perfect for a weeknight dinner or a cool evening when you are short on time. It’s gluten-free and grain free as well as vegetarian. Ingredients 16oz. bag riced cauliflower 1oz. bag dried Porcinis (follow package directions to rehydrate and save soaking liquid) 1 small onion, diced 4 cloves…

Chocolate Coconut Hemp “Oats”

Yield 4 servings Serving Size: 1/4th recipe Prep Time: 5 min Chill Time: 3 hours to overnight Ingredients: 1 (13.5oz can) full-fat coconut milk ½ cup hemp hearts ¼ cup chia seeds 1 scoop vegan chocolate protein powder 1 tablespoon cacao powder Stevia, to taste Pinch sea salt ½ teaspoon coconut extract (optional) 4 teaspoons…

Success Lies in Habits

My philosophy is that success lies in habits. Choices. Not regimented structure. Think proper portions. Swap outs. Think categories when it comes to food. Eat more from the veggie category and less from the simple carbohydrate category (as an example). I love this advice from Dr. Nadolsky, “Structured meal plans work for short term goals,…