I probably should have started with this post, since it's really what helped get me back on track after we came back from a two week long trip that resulted in a number of pounds (that won't be disclosed) added to my body.  I typically allow myself to indulge a bit on vacation, but the typical vacation usually doesn't last 2 weeks.  I found that even though we were only eating 2 meals a day, Guinness adds quite a bit to the calorie count when you're drinking it for 16 days straight (yep, you read that right - no apologies either). 

Needless to say, when we got home I wanted to make something light and clean.  I opted for a fresh summer salad and whitefish.  Our grocer had some lovely wild caught seafood on sale, so I stocked up and added lots of fresh fruits and veggies.

This salad is one that could be eaten plain or as a part of a main dish like I made it.  It would also pair nicely with salmon or chicken.

For the tilapia, I just rubbed with a little EVOO, salt and pepper and baked at 350 for about 15 minutes.

The salad was a simple mix of romaine lettuce, fresh parsley and mint.  You could sub in any greens: spinach would be nice too!  I added sliced peaches, fresh blueberries and chopped almonds.  The dressing was 1/2 c EVOO, 2 T champagne vinegar (can add more or less depending on how tangy you like it), 1 T honey, salt and pepper. 

Assemble on a plate and enjoy!

Simple, satisfying and refreshing!

Enjoy!
XoXo,
Nicole

About two years ago I gave up drinking coffee and soda.  Whenever I would crave either, I would drink a huge glass of water and carry about my day.  I found that it was actually very simple, and decided not to stop there.  I no longer drink milk (for other reasons saved for another post), juice (unless it's fresh squeezed) or any other sugary beverage.  I do still drink wine and beer, but on a daily basis I drink tea or bone broth in the morning and then water throughout the remainder of the day.

Whenever I'm working with someone that needs to drink more water, I encourage them to add flavors to it.  No, not those gross crystal light packets - real flavor, from real food.  You'd be amazed at what a cucumber or lime can do to a glass of water!  While plain ol' H2O doesn't bother me, it is nice and refreshing to add citrus to it in the warm summer months.

While you can mix and match whatever fruit you have on hand, I find that citrus produces the most refreshing flavors.  This time I had oranges, lemons and limes on hand.  I also had cucumbers and some fresh herbs.  Citrus helps to detoxify, so adding it to your water is a great way to stay hydrated while flushing out your lymphatic system.

Citrus Water
makes 6 servings

2 oranges
2 lemons
2 limes
1 cucumber
1 handful of fresh basil
fresh, purified water

Peel your fruit and cucumber.  Slice each piece of fruit into 6 slices.  Slice the cucumber into even slices.  Put 2 slices each of the orange, lemon and lime, an even amount of cucumber slices and a few basil leaves into a mason jar.  Fill with purified water and refrigerate overnight to a week.

I found that once I drank the water, I could usually fill it up throughtout the day (with the same fruit), shake the water a little and keep drinking.  I used the soaked fruit, cucumber and basil the next morning in my smoothie (don't throw it away!)

You could easily use berries or pineapple in your water too.  I would stay away from bananas though, as they don't hold water very well (;

Do you have trouble drinking enough water?

Enjoy!
XoXo,
Nicole

A few weeks back I posted something on Facebook that got a lot of questions.  I posted something about not using "regular" storebought deodorant, or any deodorant that has aluminum  or parabens in it.  This sparked some interested, so I thought I'd do a post about it and let you decide for yourself.

There are studies and articles claiming that aluminum and parabens are linked to certain diseases, primarily breast cancer.  The claims are that the clogging of the pores to eliminate sweating causes toxins to build up and travel back to the lymph nodes near the armpits/top of the breast.  Dr. Oz and Dr. Roizen warn in their book  You: Staying Young:  The Owner's Manual for Extending Your Warranty, "Use deodorant instead of antiperspirant, since sweat is normal and blocking the  pores is not. Especially avoid aluminum, which is found in high levels in the  brain plaques linked to Alzheimer's disease. And with deodorants, avoid  phthalates, which are plastics used to help the fragrance stay on our skin and  block endocrine function, especially in the male fetus. Parabens, which are used as preservatives in these products, should also be avoided since they could be  linked to breast cancer."

Then there are articles and studies that claim the exact opposite, and state that the above studies don't have enough evidence to actually prove that the aluminum and parabens are the actual cause for the cancer.

I don't know if alumninum and parabens cause cancer, but I'm not willing to find out the hard way.

I started researching different deodorants to see if I could actually find one that I liked.  Understand that I'm not talking about antiperspirants, so I'm still sweating - but I am one of those that believes that our bodies were meant to sweat, and as someone who holds a lot of heat, I feel it's healthiest for me.  I'm also someone who works out regularly, and because I sweat I need a strong deodorant.

After browsing my local natural food store I found that there are quite a few brands to choose from.  After having unsuccessful trials with a couple different brands (i.e.: I became the person that you do not want to workout next to at the gym), I found Primal Pit Paste.  I had read a few reviews, and the only thing that seemed to be against it was that I couldn't purchase it in my local stores.  I had to order online - which turned out to be a really easy process.

I placed my order for two jars, the lavendar and the lemongrass thyme.  I wanted to order the stick version, but they were sold out - go figure, slathering on deodorant with my hands wasn't my top pick either.  Either way, I sucked it up and purchased my products.  To my surprise, they were relatively cheap.  A normal storebought brand of Suave or Secret was costing me around $3 or $4 each, and lasting a month or two.  These jars were around $9 each, but you use such a little amount that it seems as though it will last at least a few months!  I've been using it for about a month now, and have barely put a dent in my jar. 

My order came in less than a week and I began using the product.  Even though it's not an antiperspirant, I am actually not sweating 'as much' as normally do.  I still sweat, but it's not like I'm leaving marks on my clothes or anything.  The scents of the product are amazing, and as someone who stinks when I sweat, this is huge for me.  The lemongrass thyme is my favorite.  It's so fresh and light - but I find myself catching whifs of it throughout the day.  If lemongrass thyme is all I smell, I'd say that's a good thing!  Primal Pit Paste is, by far, the best brand of natural deodorant I've used. 

And I actually don't mind using my hands in the morning.  Unlike storebought deodorant with addititives, this product doesn't leave a gross film on your skin.  It easily washes off with a little soap and water, and (*bonus*) shaving my underarms is so much more smooth and easy.  This product is nourishing my skin, and I find that I have less razor bumps and knicks.

Regardless of the studies out there, I'm a huge advocate of using products that have ingredients you can recognize and pronounce.  Anytime I can replace an old, toxic product with a new, natural one - I'm in!  I'll let you decide if toxic free deodorant is a better choice for you.  They have a product for every member of the family:  kids, women, men and really active folks ("strong" version of the same products) - so you can get all of your shopping done in one trip. 

If you're curious, I'd encourage you to check it out for yourself.  If you do, let me know what you think!

Have a healthy day!
XoXo,
Nicole

As many of you know, I've struggled a long time with trying to keep my skin clear.  I've not been one of the lucky ones who cleans up their diet, removes toxins from their household and ends up with clearer skin.  Since going off of birth control pills a year and a half ago, I found that I was battling a hormone imbalance.  It was as if I had started menopause early:  I was fatigued, had horrible night sweats, would get hot flashes during the day, was extremely moody and my skin erupted.  I did not feel like the same human being I had once been.

Over the last 7 months my acupuncturist has worked to get me off of the hormones my naturopath had put me on (I really didn't feel like myself on those!).  Between acupuncture, chiropractic care and different Chinese herbs I am finally feeling back on track.  It's amazing what these 7 months have done for me, and as someone who is soon planning to start a family, having a strong body within is extremely important.

That being said, my skin - my poor skin - has definitely taken the worst of it.  Birth control, hormones, herbs, a mix of different topical serums - it's no wonder it looks like a war torn battlefield!  As you can imagine, this gets a little pricey.  Anytime I can make my own products, I do.  And this is a facial scrub that I love!  I still use a regular cleansing line but use this in the shower every few days to help keep things balanced - especially after a hard workout when I'm all red and puffy!

The recipe is super simple, just 4 ingredients that I'm fairly certain you have in your pantry right now!

The base is:
1 c oats - oats help soothe skin and reduce inflammation
1/2 c almonds - almonds are great to eat if you want glowing skin, but they are also good externally.  Full of healthy monounsaturated fats, they produce oils that help hydrate skin.  They are also full of vitamin E - and while a bit coarse in this recipe, help to exfoliate.
1/4 c celtic sea salt - salt contains magnesium which helps reduce inflammation and sulfates which flush out toxins.  It also helps with the exfoliation.

Place all items in a food processor and pulse until you get a grainy consistency.  You want to feel the almonds and salt in your fingers, but not enough that you'll scratch your face (;

When you are done, add 1 T ground cinnamon - as cinnamon helps to bring blood to the surface, bringining new life to your skin.

I usually just mix it in my hand with a little water from the shower, slather it on and let it sit while I wash my hair.  You can certainly mix this with almond oil if you wanted extra moisture.  I usually follow up with my own oil based moisturizer after the shower, so I skip the almond oil.

Even if you aren't someone who suffers from imflammed skin, this scrub would be great regardless.  It's such a soothing (and natural) way to take care of any skin type!

Enjoy!

XoXo,
Nicole

I have been on the road a lot lately, traveling from Arizona to Washington, D.C./Virginia to Iowa.  Coming home this week felt wonderful - especially after a week of eating restaurant food.  Even after a week of light eating and cooking fresh food at home, the Easter holiday did me in.  It's hard eating at other people's houses when you're used to eating a certain way.  While the meal was delicious in every way, I notice immediately when my body needs a break. 

While I would love to say that I drink a fresh green smoothie every morning, I'd be lying.  I don't get around to them as often as I'd like, but after a lot of heavy foods it's my go-to.  A green juice or smoothie in the morning helps keep up my energy levels up and aids in my digestion - both of which are great after feeling weighed down by consecutive nights of heavy meals.

I like to play around with what I add to my juices/smoothies.  Each time really depends on what I have on hand.  This was my most recent juice, and it was delicious!

Green Citrus Breakfast Juice
1 1/2 c coconut water
1 handful of kale, stems removed
1/2 banana, fresh or frozen
2 dates, pitted
1 T coconut oil
1 handful fresh or frozen cranberries
1 orange, peeled
1 T Nordic Superfood, or your favorite superfood powder
1 handful of ice, if you prefer more of a smoothie consistency

Place all ingredients, in order, in a high speed blender.  Blend until smooth.

I get a lot of people that ask me where the protein is, or how this can last me until lunch.  I find that often times we eat lunch because the clock says noon.  This juice, many juices/smoothies for that matter, can last me many hours.  If you're listening to your body - really listening to it - you'll find that you might not be as hungry as you think you are.  Don't get me wrong if you need the protein, throw in a bit of almond butter or a protein powder, but don't fall into this trap of feeling as though you need a ton of protein at every meal in order to stay balanced.

After eating heavy meals or when you're feeling full or irregular, the enzymes in veggies and greens can aid in digestion.  While the verdict is still out on cranberries, they are said to contain acids that help to break down fatty foods.  Either way, this fabulous juice left me feeling lighter and more alert!

What is your favorite green juice or smoothie?

XoXo - Be Well,
Nicole

After a long week of travel, the thing I love most (besides coming home to the hubs and my pups) is getting back into my kitchen.  This past week I was gone pretty much the whole week, traveling to northwest Wisconsin and then out to Baltimore.  As many of you can imagine, with work travel comes lots of restaurant meals.  I have to admit this week of work travel was actually pretty low key, and I was very successful in eating lighter and healthier than normal. Thankfully I was in Baltimore for most of the week, which means I was able to feast on lots of clean, fresh seafood!  Crab, scallops, shrimp - my favorites!

When I came home Friday night, I had big plans for dinner - none of which happened.  I found myself sitting at the kitchen table going through what I had in the pantry and fridge:  pumpkin, brussel sprouts, pasta - BAM!

Now, I will say that this "dinner" would actually make a better side dish, but after a week of restaurant food I was craving a lighter meal.  The flavor is a bit more fall-ish, but it honestly would be perfect with a beautiful, clean piece of whitefish in any season.

While I would normally roast my own pumpkin (and I had intended to until I realized that the pumpkin that had been sitting on my counter since fall was dehydrated), this time I used canned pumpkin.  If you are going to use canned pumpkin, please, please, please make sure it's 100% pumpkin (meaning, that is the only ingredient you should see on the list).  I love Libby's, but if you find another brand, go for it!

I started making the sauce by slicing 2 cloves of garlic and a half of an onion - saute in olive oil until the onion is tender.

Then add 1/4 c white wine, saute until the alcohol burns off (about 2 min).  Add 2 cups of freshly roasted pumpkin or one can of pure pumpkin.  To that, add 1 c of vegetable or chicken broth, 1 t cinnamon, 1/2 t ground ginger and 1/2 t of nutmeg, 1/2 t salt and 1/4 t ground pepper.  Whisk until incorporated.  After it seems like a creamy mixture, add 2 T pure maple syrup.  Transfer all to a high speed blender so that you can puree it into an even creamier sauce.

Meanwhile, take about 6 or 7 brussel spouts (halve them first) and slice really thin.

In the same saucepan you had the pumpkin mixture (clean it out first), melt about a tablespoon of butter and add your brussel sprouts.  You really just want enough butter to coat the veggies so that they can soften.  Add a sprinkle of salt and pepper to them and let them soften over medium low heat. 

Start cooking your pasta, I used quinoa noodles (because they are my favorite!), which takes about 10 minutes or so.  When the noodles are done, toss with the pumpkin sauce and top with the brussel sprouts.

I mean you really can't go wrong with this dish.  It is clean, fresh, light and delicous.  As I mentioned before, eat as a light meal or as a compliment to a lovely piece of whitefish or salmon. 

Enjoy!

XoXo,
Nicole

I have been on such an Asian food kick lately, I have no idea what has gotten into me.  I'm craving the salty taste of soy sauce and daydreaming of every mouthwatering bite of crunchy veggies.  Oh, and I've had an abundance of cabbage (still leftover from my last CSA box in December!) - since cabbage is one of my favorite foods to add to Asian dishes, I suppose it all makes much more sense now.  Glad we figured that out.

The dish itself is a mix between a thousand other noodle bowl recipes that are floating out there on the web.  It's vegetarian but packed full of protein with the addition of soba noodles, rather than typical brown or white rice.  If you've never tried soba noodles, they are delicious.  While they don't really have a distinct flavor, they are hearty and are easily digested.  Low in fat but rich in minerals like manganese, make them a nutritious add to any meal.  You can find soba noodles in the Asian food aisle at your local grocer.

Asian Veggies with Soba Noodles
serves 4

1/2 head of a large cabbage, shredded
1 red bell pepper, sliced thin
2 cloves garlic, minced
1 can corn cobs, cut into smaller bite sized pieces
1 bunch scallions, white and light green parts
olive oil
a few glugs of soy sauce
red pepper flakes, optional
1 small pack of soba noodles

Heat olive oil in a saute pan.  Add cabbage, bell pepper and garlic.  Saute until veggies begin to get tender - about 5-7 minutes.  Add corn cobs, season with soy sauce and red pepper flakes.

Cook soba noodles in boiling water, according to directions on the package. When done, add noodles to the veggie mix and top with scallions.

Enjoy!
XoXo,
Nicole

As many of you know I spent the first 2 weeks of the year focusing heavily on eating well, better than normal I suppose.  I cut out meat, dairy, refined sugars and alcohol - which was not nearly as hard as I thought it would be.  Many of you also know that I'm a meal planner, so I may or may not have had a printed calendar with all of my meals mapped out so that I didn't find an excuse to cheat!  Surprisingly, the hardest meals to plan for were breakfast. 

I usually bring breakfast to work with me everyday; however, find that sometimes (when I'm not prepared or have nothing in the house) I grab something that kind of resembles breakfast.  I came across this recipe in one of my cookbooks, and decided it would be perfect for keeping me on track. 

Jamie Oliver is a food genius.  It doesn't hurt that he's taken on school cafeterias across the country to ensure that our children have delicious and healthy foods to keep them energized throughout the day.  Why wouldn't you make one of this guy's recipes for breakfast then? 

If you're looking for an easy way to make sure you start your day off with a hearty and energizing breakfast, then look no further.  Pukkolla is a soaked oatmeal that you can keep in the fridge and eat for a week!  I adapted this version, using the foods I had on hand.  I also didn't measure (which is typical for me!)

Pukkolla
adapted from Jamie Oliver
5-6 c rolled oats
1 c bran flakes
2 apples, grated (squeeze out as much liquid as you can before adding to the mixture)
1/2 c chopped walnuts
1 c your favorite dried fruit (I used dates and dried cherries)
1 T cinnamon
1/2 t nutmeg
almond milk, enough to cover

Add all ingredients to a glass baking dish.  Mix well. 

Cover with enough milk (can use any kind of milk) so that everything is submerged in liquid.

Cover the dish and let it sit in the fridge overnight.  The next morning, mix it up a bit and top with honey.  I also warmed mine, but you could eat it cold.  If it's too dry, add a little more milk to loosen it up.

Do you have trouble eating breakfast in the morning?  What is your favorite go-to when you need a quick breakfast?

Enjoy!
XoXo,
Nicole

As many of you know on January 1st I eliminated some foods from my diet.  A common term that is often used is "cleansing"; however, the more I would talk to people about what I was doing I realized this is totally different than a cleanse.  I'd prefer to just tell you that I'm "eating healthy food", but that's not nearly as exciting.

As I suspected, I saw lots of ads for commercial cleanses and detox programs after the first of the year.  Without researching many of them, I can't tell you if they are healthy or not.  What I will tell you is that they will, no doubt, give you the results you are looking for. 

For a month or so anyways. 

Then you'll go back to your old way of living and wonder why you gained those 10 pounds back so fast.

The problem with many of these boxed-detox programs is that they don't teach you anything.  They don't teach you how to make a lifestyle change, rather they teach you that every couple of months - after eating whatever you felt like eating- you can go on a detox and feel better.   They teach you that veggies and fruit are good for you, but don't teach you how to incorporate more of them into your diet.  They don't give you healthy recipes, shopping lists or access to someone you can call or email with questions.

Before you get all bajiggity (pronounced bah-ji-gity...or something like that - my friend Amanda made it up and I use it all the time)...before you get all bajiggity on me, I do believe there are people that begin with these detoxes and do end up making a lifestyle change to keep the weight off, live healthier, etc.  However, and it's a big however, most don't. 

Think about it, they make more money if you fail.

Rather than drinking icky concoctions, or eating things that taste like sawdust, wouldn't you rather just

EAT FOOD? 

Wouldn't you rather make adjustments to what you're already doing, learn from prior mistakes and see long-term goals last?

I don't have a commercial.  I don't have a powdery drink to offer you.  I don't have a tagline.

I do have a passion for healthy living.  I do care about you and your children.  I do think you can do this and make it last.

If you are at all curious about what I do, or what services I can offer, I encourage you to reach out for a free consultation.  Head on over to the services page and get in touch with me.  In the meantime, here is a yummy recipe for your tastebuds.

Healthy Fried Rice
serves 6-8

2 carrots, peeled and diced
2 parsnips, peeled and diced
1 celery rib, diced
1 red pepper, seeded and diced
2 leeks, white and light green parts, sliced
olive oil
salt
cayanne pepper
1 cup cooked brown rice
2 eggs, preferably pastured

Heat some olive oil in your pan (you don't need a ton, just a couple tablespoons).  Add your veggies, season with salt and a dash of cayenne pepper. Depending on your tolerance for heat, you can determine how big a dash is.  I usually give it a couple shakes around the pan....

After the veggies have cooked about 5 -7 min, add the cooked brown rice.  Make a well in the center of your pan, crack two eggs and start to scramble them.

After everything is thoroughly mixed together, serve and eat. 

Easy enough, right?  Who said eating healthy had to be difficult? 

Enjoy!
XoXo,
Nicole

My newsfeed has been blowing up with people catching colds, coming down with the flu and just feeling under the weather in general.  My husband has had an upper respiratory head cold that has been lingering for over a week now.  During the winter months (especially in the midwest) it seems like everything can get a little dreary and icky feeling - and I truly believe that our mental wellbeing, as well as physical health, suffer the most at this time.

Each year, around November, I begin making batches of bone broth.  If you've ever made homemade stock, it's basically the same thing.  I get my soup bones from my butcher when I buy my cow and pork in bulk.  When I cook my chickens, I just save the carcass for the broth.  I prefer beef bones for my bone broth - I use pork and chicken for other stocks to cook with.

Obviously this recipe isn't going to help my vegetarian and vegan friends, but if you're a meat eater - or at the very -least will drink broth from an animal product - then you're in luck!  You can use any bones that you save from your regular meals.  I prefer to use the ones from the butcher because they are thicker and don't have any seasoning yet on them (if I had cooked a meal and then used the bones).  

Bone broth helps to calm our stomach/gut and strengthen the GI tract (makes it great for those with digestive issues and Crohns).  In addition to keeping us safe from germs, bones are loaded with minerals like magnesium, calcium and other trace minerals that our body absorbs when we drink the broth.  If you're looking to maintain your health during the winter months and detoxify your liver at the same time - then don't hesitate to make your first batch of bone broth and get drinking!

Bone Broth
fills 10-12 8oz mason jars

1 lb soup bones from butcher (or any leftover bones), preferably from grass fed animals
2 onions, quartered
5-6 carrots, whole
3 cloves garlic, whole
a handful or bunch of greens (any greens will do - spinach, kale, chard, stems from beets or other root vegetables)
splash of vinegar
enough water to  almost fill the pot (leave about 1-2 inches from the top)
*do not add salt, pepper or other seasonings*

Bring all of the ingredients to a boil, then lower the heat and let simmer (covered) for 6-8 hours.  The longer you let it simmer, the better it gets!  Note: If you don't let it simmer for at least 6 hours, you'll be left with a watery broth - which is not very tasty. When it's done, strain the broth  through a fat separator and pour into 8 oz single servings (I found mason jars work great).  Let it cool completely before you cover the mason jars. If you don't have a fat separator you will want to skim the top l Refrigerate for up to a couple of weeks. 

For best results, reheat and drink daily.

I'm telling you, bone broth will change your life(;  Why wait for another cold or flu bug to make themselves comfortable in your home?  Bone broth is recommended for kids and adults alike.  Let me know what you think!

Stay Healthy,
Nicole