Too Good to Be True | A Gluten Free, No Sugar AND Decadent Dessert!

glutenfree, dairyfree, nutfree chocolate muffins or coffee cake with added antioxidants

Believe me when I say, you can eat healthy, gluten free desserts without any added sugar and still enjoy a dish of decadence! Say sayonara to feeling deprived when you’re watching your weight or cleaning up your diet!

If it sounds too good to be true, we thought so, too, until we discovered Chef Danielle Shine’s Vegan Sweet & Healthy Chocolate (Eggplant) Muffins. After adding a little Sprout and Rosebud sparkle, we must say, of all our veggified recipes, this one takes the cake!

The rich flavor of the cacao mixed with the hint of coffee is a mouth-watering combo, and provides an antioxidant, free-radical fighting  along with the … eggplant! Stay with us; it’s delicious, and you don’t even taste it. It even impressed the very picky meat-and-potatoes-minded dinner guests!

The sweetness of the pitted dates (aka no sugar!) and the maca come together, and you’ve got yourself quite a sweet treat to boost your mood and your body.

PS. These also freeze beautifully, and can be used for on-the-go breakfasts & snacks!

Too Good to Be True Cake

Serves 6-8

Ingredients

  • 1 small to medium eggplant, or 1/2 cup steamed eggplant, once squeezed
  • 1 bar of dark chocolate – 70% or higher is best; we used 88%
  • 2 tbsp ghee, olive oil, coconut oil or a blend of all three
  • 2 eggs
  • 3 tbsp cacao powder
  • 1 1/2 tsp fresh ground coffee
  • 8-10 medjool dates, pitted
  • 1 cup gluten free flour
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • ¼ tsp sea salt
    Note: you can make this recipe vegan by omitting eggs and relying on oil instead of butter or ghee. For Paleo, sub your gluten-free flour with almond flour. If steering clear of nightshades, omit the eggplant, keep the eggs, and you’ve still got yourself a rich antioxidant infused dessert!

Directions

  1. Chop eggplant into large chunks and steam.
  2. Pre-heat oven 400F.
  3. Once eggplant is mushy, peel off the skin, if desired, and squeeze as much of the liquid out as you can.
    It will be a mess! If you have kids, now’s the time to get their help because it’s a lot of fun, and also kind of gross. 🙂
  4. Place lump of eggplant in food processor with dates, eggs, cacao, ground coffee, baking soda, baking powder, and salt.
  5. Break up the bar of dark chocolate into chunks (lessens melting time) and on medium-low heat, melt along with the oil or butter until liquid, stirring constantly to prevent burning or sticking.
  6. Pour into food processor. 
  7. Add gluten free flour to processor, and blend until well combined, scraping down the sides when needed.
  8. Pour mixture into pre-greased baking tin.
  9. Bake for 10-12 minutes, or until an inserted fork comes out almost clean.
    (Sometimes, with gluten free baking, the goods will get dry if baked fully, like traditional baked goods. Either way, if the texture is not perfectly to your liking, slice some fruit on it, drizzle tahini or frost with an icing of your choice, and neither you, nor your guests, will be able to tell! 🙂 
  10. Remove from oven, leave to cool for a few minutes, then flip onto a wire cooling rack until ready to serve.
  11. Serve & enjoy! 

As always, we love hearing how you take these recipes and further customize and create ones that are yours! Share your creations with us on social media or leave us a comment below!

Cheers to decadent gluten-free goodness!

Three Quick (& Healthy) Weight Loss Tips You Haven’t Tried

Looking to slim down, drop weight or lose inches? Our three healthy weight loss tips will help you kick-start or rev up your weight loss efforts.  No powders, pills, or starvation necessary. You’ll use your body’s natural science to boost your metabolism, tone up and slim down.

Tip #1: Kick all processed carbs to the curb.

Get rid of boxes, bags, and bottles. Bottled, store-bought juices and smoothies (particularly those in the grocery store aisles), breads, pastas, cookies, crackers, low fat snacks and whole grain snacks contain a lot of sugar and starch that slow down weight loss, particularly for those with food sensitivities.

Kick them to the curb!

Need some ideas on better snacks, here are a few, along with some other no-effort ways to clean up your diet.

Tip #2: No carbs after 4PM.

Say no to any and all carbs after 4PM, including fruit, popcorn, chips (corn, potato, beet, apple, etc.), rice, pasta, potatoes, sugar, and … wine and beer.

Choose dark leafy greens (which not only help with weight loss, but provide vital nutrients that ramp up your overall health, complexion, detox and vitality!) and the best quality protein you can find. Use the Monterrey Bay Aquarium’s Seafood Watch app for the safest, sustainable seafood options in season, and shop your local farmers’ market or meat section at the grocery store for the best grass fed, organic beef!

Tip #3: Finish your last meal three hours before you fall asleep.

Eating in advance of sleep allows your body to digest your food without hampering the natural detox & healing processes that take place during sleep. An added bonus, it also helps you shed those unwanted pounds. If your schedule doesn’t allow for this one, aim for breakfast 12 hours after you ate dinner to help the blood sugar and metabolism reset.

We love to hear your health tips, weight loss secrets and delicious recipes! Share with us on social media or leave a comment below.

To your health!

Product Review: Garden of Life Raw Protein & Greens

Garden of Life Raw Protein & Greens in Vanilla - nutritional benefits, low sugar, high protein, vegan, green powders, organic

A key to the success of a healthy lifestyle is making meals and concocting snacks that are tasty and as packed with nutrients as you possible. Making your recipes work for you means you’re nourishing your body and mind without depleting your precious physical and emotional energy. One way to do this is to through smoothies, which is why you see the onslaught of smoothie recipes on this site and in our social feed.

As a nut-free, gluten-free, dairy-free practice, we are always on the hunt for vegan protein without nuts or soy that can be integrated into a variety of meals and snacks, like – you guessed it – smoothies!

A veteran dilettante of vegan protein powders, we were thrilled to see the repackaged and re-formulated Garden of Life Raw Protein & Greens during a foray of shopping to restock our own inventory!

Raw Protein & Greens Powder? Here’s the scoop #punintended 🙂

  • HIGH PROTEIN: 20 grams of raw organic plant protein from Organic Peas and Sprouted Organic Grains, Seeds and Legumes plus 6 organic greens and veggies
  • POST WORKOUT RECOVERY: Help your muscles recover with a clean nutritional shake powered by organic protein and nutrient-rich organic green energy
  • GREEN SUPERFOOD DRINK: This delicious vanilla protein powder is power-packed with green energy from raw, organic greens and green juices
  • PROTEIN POWDER WITH PROBIOTICS: Tasty, smooth protein shake with 1.5 billion CFU probiotics and 13 non-GMO enzymes for easy digestion
  • VEGAN PROTEIN POWDER: Organic, gluten free, vegan, dairy free, soy free, Informed Choice Certified (Trusted by Sport), non-GMO whole food protein

Our Take

The vanilla flavor is subtle and not too sweet. The smell and flavor is almost identical to the Garden of Life Raw Vegan Protein Powder we’ve grown to love with only a subtle earthy smell, attributed to the greens. The relatively high vegan protein content has additional benefits of sprouted greens and grains and is organic, as well, with low sugar (<1 gram). Even with the sprouted grains and legumes, this protein powder is gluten-free and gentle to digest for those with aversions to beans.

It’s a perfect add-in to protein pancakes or to a variety of smoothie flavors/recipes with its low glycemic index (you know how we’re off the sugar wagon!), added greens (like alfalfa, spinach, kale, broccoli, carrot and beet – yay!) and versatile vanilla flavor.

One last note: The probiotic content was not a strong selling point because we supplement gut flora with a high dose of probiotics via capsule. Because of the way we use protein powder, which includes smoothies as well as baked goods, the probiotic power is diminished significantly; even used in a smoothie, we can’t vouch for the healthy bacteria making it to the small intestine intact because we haven’t seen or performed the research. If you’re looking to increase your healthy gut flora through Garden of Life products, try probiotic capsules, like these, or explore fermented foods, like kimchi, sauerkraut, or low sugar kombucha.

Let us know how you get more from your smoothies with added greens and protein!

As always, wishing you a week of greens, grace and gluten-free goodness!

What the Health and the Keto Controversy

What the Health and the Keto Controversy - making sense of two very different lifestyles and how to make better diet and lifestyle choices

With the recent release of What the Health, aka “The Health Film That Health Organizations Don’t Want You To See,” healthy eating by way of veganism has experienced a rise in attention, specifically within certain social circles and demographics (Netflix is the primary viewing venue).

Friend groups and communities are atwitter over the science and positions explored in the film, and the conversations have incensed many due to the data revealed and what it means to their lifestyle choices or because of the confusion and frustration generated by trying to apply yet another batch of science and expert opinions to an already mixed bag of seemingly conflicting information in the world of health and wellness.

In this post, we explore two primary at-odds lifestyles and offer perspectives and guidance to empower you to follow the path that best suits you. 

First, What The Health!? and Veganism

Veganism, or the practice of eating only non-animal products, has, for years, been touted as a surefire way to lose weight, lower cholesterol and slow aging. In the Middle and Far East, for centuries, practicing veganism is common due to the moral, ethical, and spiritual pillar of the regions to “do no harm.”

Domestically, many celebrities, doctors and industrial leaders have emerged as vegans, and we, the viewing public, have observed the benefits of the vegan lifestyle as they unfolded in that individual’s life as documented through the lens of the camera, social media, USA Today, etc..

All indications point to veganism is The Way!

Here’s where it gets controversial.

Despite these incredible success stories that we’ve seen with our own eyes and the scientific findings cited by vocal vegans and What The Health, arguments that favor the veganism movement can be disproven by other science, research, medical and scientific journals and health experts.

Case in point, the ketogenic lifestyle.

Keto.

As we discussed earlier this month, is a diet globally recognized for centuries for its anti-aging, disease reversing, cancer preventing benefits (among other heroics). The foundation of the keto lifestyle includes a certain cadence of eating, which simulates fasting and subsequent benefits,  and a diet comprised of a high ratio of protein and fats and lower percentage of calories from carbohydrates than the Standard American Diet (SAD, an acronym that is both entertaining and accurate).

Modified keto, for example, may include a diet of 60-70% of calories derived from protein and fats (including saturated and unsaturated) with only 30% or less of calories derived from complex carbohydrates (i.e nothing processed and no sugar). Some keto’ers also shy away from grains, beans, soy, corn, etc., due to the high carbohydrate content and effect on blood sugar, which throws the individual out of a ketosis state, thus undoing the chemistry that yields the incredible benefits.

Protein and fat sources for many followers of the keto diet include animal products, yet, due to the individual’s unique metabolic make-up and how the individual metabolizes carbohydrates using insulin, many keto’ers base a large portion of the diet on plant-based eating, i.e. vegetable-heavy.

It’s Getting Hot in Here.

The conundrum we face are two very different diets, both of which tout health benefits. One is entirely animal-product free, and the other – in many cases – promotes the consumption of high-quality animal products.

You can see how these two dynamics are at odds with one another, and how the confusion and overwhelm accompanying the effort to make sense of them as a consumer can be significant!

Layer on top of any confusion the emotional charge we inject into our relationship with food and the deep ties to our identity that develop in relation to our food choices, lifestyle and the ethics, beliefs and mores therein, and you’ve got a hot button topic that triggers some internal moral dilemmas and very passionate discussions.

What’s Our Take?

As far as we’re concerned, any catalyst, be it a conversation, documentary, book, article, Ted Talk, etc. that activates an authentic, respectful conversation among communities and an inward assessment of one’s health, lifestyle and holistic wellness is a good thing.

Any proponent of a whole food, clean-eating, know-where-your-food-comes-from way of life? Also, a good thing.

Any wake-up call to ask deeper questions, fuel optimal wellness and make intentional, mindful choices? DEFINITELY a GREAT thing.

If you find yourself curious, or even enraged, by What The Health or Keto, and the science, ethics, or the arguments of each, then consider it your wake-up call.

Lean into this conversation vs. throwing in the towel. Casually explore various diets and lifestyles, and shift your mindset into thinking of it as a fun exploration. How you’ve eaten in the past may not be where you want to go in the future, and that doesn’t mean you’ve been fooled or failed! It means you now have different information you’re using to perhaps make different choices.

How to truly know what is best for YOU?

Some people’s constitution and metabolisms need higher levels of protein and fat and opt to include animal products as a manner to supplement those needs. Others have food allergies that preclude them from going all-in on a certain way of eating. Other people’s ethical beliefs trump all else, and they opt to forgo animal products or other food groups.

Every body is different, and therefore, every diet must be different, even if slightly, and that’s OK.

Select one of the diets or lifestyles that have caught your attention or that most closely aligns with you, and test it out for three to six months. Changes take time. Observe your energy levels, food cravings, blood work numbers, fit of your clothes, joint flexibility, mental clarity, emotional resilience and tolerance as indications that you’re on the right track or need to adjust your approach.

The Bottom Line

There is no one diet that – when followed identically across a population without some level of modification – is right for everyone.

Do what is best for you! Take what you can from the diets and lifestyles that you explore, apply them to yourself, observe the results over time and modify where needed. Speak kindly to yourself as you explore a new way of eating. Stay open to the experience and share what you observe with your friends and family; get them in on it, and support one another on your unique journeys to your best selves!

As always, we love hearing from you! Drop us a line to let us know which diet or lifestyle impassions you, how you found your way to better health and we’ll cheer you on! A rising tide lifts all ships, and our community is on the rise with you!

Wishing you a life of greens and grace and all the goodness!

The Cherry Cordial Smoothie | A Delicious Recipe!

gluten free, dairy free, nut free, vegan protein smoothie with cherries and coffee

Wow, this smoothie. It’s so good, it can easily be misconstrued for dessert! Particularly if you freeze it and serve it as such 🙂 Nothing like a delicious finish to a meal that also packs a punch of antioxidant goodness for your whole body! The coffee and sweetness of the cherries offer a richness to the flavor that is satiating and indulgent. Enjoy for breakfast, lunch, or even dessert!

Cherry Cordial Smoothie

Serves 1-2

Ingredients

  • 1/2 cup milk or milk alternative
  • 1/2 cup ice
  • 1/4 cup frozen, pitted cherries
  • 1/4 banana
  • 1/4 cup brewed coffee, cooled
  • 1 scoop protein powder of choice
  • 2 Tbl of avocado
  • Optional: cacao powder, maca, ground flax seeds
  • Toppings: chia seeds, granola, seeds, etc. Go nuts! #punny

Directions

  1. Blend.
  2. Serve.
  3. Enjoy!

Tell us about your favorite smoothie! Share your ideas below on how you improve your desserts to get a gentle sweetness without a sugar overload!

Wishing you a life of greens, grace and gluten-free goodness!

Nine Low-Effort Ways to Better Your Health

These nine little- or no-effort habits create better health without added effort. Health is as much about "adding in" better options as it is "cutting out" the old habits that are no longer serving you. From upgrading your comfort foods and boxes, bagged and bottled snacks to gentle lifestyle shifts, these simple, small changes will add up to significant health improvements over time.

choose a better breakfast, cut out sugar, kick sugar, sugar free, no carbs, low carb, cinnamon sugar buns, better breakfast

Choose a Better Breakfast

Sugar buns, PopTarts, regular yogurt and instant oatmeal are low in nutrition and set you up for sugar cravings and energy roller coasters later in the day. Instead, choose a breakfast that fuels you with a blend of fiber, protein and fat. Try steel cut or old-fashioned oats, hard boiled or scrambled eggs, or Gluten-free Protein Pancakes for more nutrients for a longer-lasting energy!

Drink One Glass of Water for Every Coffee or Cocktail

Coffee and cocktails are dehydrating; to keep your skin, joints, and brain hydrated, drink one glass of water for every caffeinated bev (including soda), beer, wine or cocktail you enjoy! 

caffeinate, hydrate - drink a glass of water for every caffeinated or alcoholic beverage you consume
get the veggies and the french fries. eat the veggies first

Get a Side of Veggies and the Fries

Order a salad or steamed veggie as your side along with the fries. Yes, it may cost you a few dollars more, but your body and brain will thank you. Eat the veggies first, and in time, you'll find you're eating fewer fries and making better choices! 

Order your Sandwich as a Salad

Adding in veggies and a salad can be as easy as getting that BLT or Turkey & Swiss as a salad. Healthy choices can be chock full of flavor and enjoyment, too! Keep what you love, and make a few tweaks here and there, so you reap more benefits from what you're already doing. 

Turn your sandwich into a salad by skipping the bread
get protein at every meal, even an egg as a snack or lunch

Get Protein at Every Meal 

Protein keeps you full, gives your body a key component of building healthy cells and balances blood sugar. Steer clear of a meal entirely of carbs, like a peanut butter and jelly with a side of potato chips, and choose tuna or chicken salad, or keep the PBJ and choose sprouted grain bread over white and add in a hard-boiled egg as a side. 

Favor Healthy Fats 

As you know after reading about Keto, fats are key for longevity and feeling good today. Rather than looking towards fried foods for fats, stick with nuts and seeds, avocado, cage free eggs, clean (unprocessed) meats, and oils, such as sesame, olive, avocado, sunflower, and coconut! Experiment with cooking and concocting your own salad dressings, too! It's fast, fun, and gives your salad or sandwich a little extra love!

favor healthy fats over fried foods and experiment with nuts, seeds, oil, avocado and even fish oil to get a slew of health benefits
savor the moments, enjoy the water, dance in the rain

Savor the Moments 

How often we get lost in the news reel notifications on our phone or our social feeds and miss out on the moments with friends and family (or sleep!). Instead of a connected-device coma, try being present in the moment. Actively listen to those around you. Take in your surroundings, sights, smells, and sensations. Savor the experience, even those that are unpleasant or downright painful. There are meaningful moments among the mire, and the time you have today will flit and float by. By paying attention, you live life more fully.

Take Twenty

Practicing guitar, coloring, journaling, breathing, sipping tea, walking, doing yoga, meditating. Whatever makes your soul sing, take twenty minutes every day and do it! Studies have shown that "indulging" in a hobby or a quiet time activity we enjoy benefits your whole body, including your nervous system and brain. Taking time to feed your spirit is as critical to your well-being as eating well!

take time to do something you enjoy every day
hug a friend every day, even if that friend is furry.

Hug it Out!

Hugs, as well as snuggle time with furry friends, have been shown to lower stress levels, increase immunity, and boost happiness! Phone a friend and having a few moments of connection if you can't wrap your arms around the person. It's amazing how much of our optimal well-being extends beyond our plate! 

We love hearing from you on the simple changes you make in your diet and lifestyle that add up! Let us know your favorites of ours and share your own by leaving a comment below! 

Trending Now: Keto Diet

tables cape of a meal that is considered keto, keto diet, disease prevention, diabetes management, eating for blood sugar, weight loss and weight management

Here’s a phrase you’ve likely heard lately, and if not, you will, and most likely while discussing the newest diet that your PureBarre and BLAST friends have started.

Keto.

Or Ketogenic Diet, to be accurate.

If you dabbled in the Atkins Diet in the 90’s and 00’s,  you are probably familiar with “ketosis,” or the phase of the Atkins Diet that indicated you were burning fat for fuel instead of sugar (as most of us do). Ketosis also came hand-in-hand with the less-attractive side effects of bad breath, mood swings and constipation.

Although similar to Atkins with its relatively higher ratios of protein and fat than the typical American intakes, the ketogenic diet, or keto diet, takes a cleaner, less-processed approach to protein and fat sources and has risen to the forefront of health due to the incredible health benefits that have been observed over decades. Some say over thousands of years, as fasting has been a religious practice since the dawn of time. (Those unpleasant side effects still hold, but only last for 1-2 weeks, say practitioners.)

Where did it come from?

Like many other diets, the keto diet was originally “prescribed” as a method to treat disease. Doctors used this method of eating to treat children with epilepsy in the 1920s. In its original form, the diet reduced carbohydrate intake to just 5% of caloric intake with 75% from fat and 20% from protein. Today, many people who subscribe to the keto way of eating alter the amounts & types of carbohydrates, protein and fat to include 30%/40%/30% respectively, all of which are clean, aka non-processed. For instance, bacon, though OK for Atkins, is not OK for keto.

So, what’s the big deal about keto?

As mentioned above, keto brings the body into ketosis where it burns fat for fuel instead of sugar, thus burning through the fat stores in the body, simulating fasting and eventually achieving and maintaining a healthy weight. Weight loss and weight maintenance are not the big deal, though.

The reduction, elimination and prevention of cancer cells, recovery from diabetes, reversal of cognitive impairments, like Alzheimer’s symptoms and brain fog, and protection against heart disease risk factors are the biggest headliners of benefits of the keto diet.

Wait, it does what? How?

By reducing the amount of glucose in our blood, insulin is not released. Insulin strongly influences the chemistry and balance of our bodies. It tells cells to store as much energy as possible, which means if we don’t burn the sugar, we store it as fat. Fat storage is a result of too much sugar, not too a result of too much fat.

Therefore, by eliminating carbs (and eating the right amount of protein, which, in excess, also gets stored as fat) and by keeping the carbohydrate stores empty, we avoid a flood of insulin being released that we can’t fully utilize, which triggers insulin resistance, which contributes to diabetes AND premature aging, oxidative stress, chronic systemic inflammation, and other degenerative conditions and diseases.

The keto diet offers a solution by eating in such a way that the body is quasi-fasting, insulin is not released, inflammation and insulin resistance are avoided, and disease is prevented.

The Main Take-Away

The ketogenic diet is a proven method of eating that yields impressive results. Its focus on healthy fats and protein, much like the foundation of other blood-sugar regulating diets, allows the body to heal and repair itself, prevent disease and even reverse damage.

As with any diet, do your research, apply what feels right for you, and have check-up’s with your trusted medical professional to track the changes through blood work and biomarkers.

Additional reading:

Ketogenic Diet Boosts Fat Loss and + Fights Disease

Bulletproof Podcast: Dominic D’Agostino: Mastering Ketosis

New York Times’ Interview with Dr. Mark Hyman, “Making a Case for Eating Fat”

2 Keto Dudes – Ketogenic Lifestyle Podcast

We love to hear what works for you and how you’ve taken charge of your own health journey by actively participating and applying what makes sense to you. Tell us about it below!

Goes-With-Everything Peachiarry Compote

peach, chia, berry compote - perfect for dessert, breakfast, and dinner

The perfect complement to just about everything from chia seed pudding to biscuits, yogurt, oatmeal, pancakes, salmon, chicken is our Peachiarry Compote! This delicious blend of peaches, chia seeds, and raspberry (ahem, “peachiarry”) with just a tad of natural sweetener adds flavor and tang and rounds out any dinner, side dish or dessert. It’s low-glycemic-index, particularly if you use stevia or monk fruit, gluten-free, dairy-free, and freezable.

Our favorite part about this recipe? It takes just minutes in the kitchen to prepare, it’s full of superfoods, like chia seeds, and the leftovers taste even better than on the first day!

Try it at your next soiree!

Print

Peachiarry Compote

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4

Ingredients

  • 2 cans sliced peaches in pear juice
  • 1/3 cup frozen organic raspberries
  • 1 tbsp natural sweetener of choice
  • 1 tbsp chia seeds

Instructions

  1. Drain most of the juice from the cans of peaches, leaving a few tablespoons of liquid.

  2. Stir peaches, juice, raspberries, chia seeds and sweetener together in a bowl.

  3. Let sit for ~10 minutes until chia seeds form a gel around them.

  4. Top dish or dessert, and serve!

We love hearing how you take these delicious, gluten-free recipes and make them your own! Tag us in your social post of your Peachiarry reveal, so we can see your creative and healthy choices!

Save on Skin Care by Switching Up Your Smoothie

How what you eat impacts your skin, picture of smoothie

Fact #1: Your skin is your largest organ.

Fact #2: Anything you take in – whether eaten or applied topically – impacts the health of every cell, muscle, and organ of your body, including your skin, and, by default, the radiance of your complexion.

Skin care, dairy and acne, what's happening on the skin is happening within

Enter your daily smoothie, that magically convenient cup (or bowl), rich with vital nutrients, such as fruits, veggies, protein, and other powerful superfoods.

No way can this magic concoction possibly be tied to a lackluster complexion? Actually, yes, whey.

Whey, a milk protein and a very popular ingredient of protein powders among even the most health-conscious, has been correlated to acne, including adult acne.

Research has shown that dairy – cheese, milk, yogurt, and whey – stimulates hormonal changes, including the production of IGF (insulin-like growth factor), which results in acne, redness, rosacea, etc.

We spend billions of dollars a year in the US on skin care, amounting to ~$8/day. Imagine if we made simple dietary changes that would be more effective, more natural and more affordable!

What to do if you find your protein powder (or favorite yogurt) may be to blame for your skin condition?

  1. Eliminate it from your diet and notice a difference. Be patient, as it will take time for the inflammation in your body and skin to go down.
  2. Make substitutions, such as:
    • Non-whey, non-dairy protein powder in your smoothie (try vegan, sprouted protein)
    • Unsweetened, non-dairy yogurt (steer clear of articifically sweetened anything, i.e. no aspartame, sucralose, nor acesulfame)
    • Coconut-, soy- or nut-milk alternative in your coffee or on your cereal; even if it says non-dairy, like the delectable flavored and seasonal creamers, skip it.

The bottom line?

Don’t fret if milk doesn’t do a body good. There are plenty of alternatives, and your skin (and your monthly skin care budget) will thank you!

Have you kicked dairy and seen changes to your complexion? Let us know! Likewise, if you’ve tried and can’t seem to give up the milk, send us a line, and we’ll cheer you on! We love our community, and the positive vibes it provides. A rising tide lifts all ships, and the wisdom you share is invaluable!

 

The Best Workout for Weight Loss & Long-Lasting Health

getting ready for a workout by lacing up running shoes on park bench

“What’s the best workout?” is easily one of the top two or three questions I will be asked as a Health Coach and Corporate Wellness Presenter no matter the speaking engagement, small group or 1:1.

Or often asked in a different way, “if I want to lose weight and stay healthy, what workout do I need to do?”

The answer is very simple, and it applies to everyone. 

The best workout you can do is… the one you’re going to stick to.

That’s it.

There’s not a magic bullet that is going to make the weight fall off and stay off.

Every body is different, and every body adapts and adjusts to activity types and intensities over time.

The exercise regimen you used to lose the first twenty pounds might not be effective against those last five or fifteen. Your metabolism normalizes; your muscles “master” the activity or workout.

There is no one “right” way to get and stay fit.

Whether you love CrossFit, or enjoy yoga, or mix up HIIT and LISS because you love a good acronym when you work out, DO THE WORKOUT THAT WILL KEEP YOU ACTIVE. Aim for thirty minutes a day. Then,  change it when you grow bored, or stop seeing the results.

Listen to your body. What do YOU need? What activity, exercise, or workout do YOU want to be part of an ongoing and lasting exercise regimen for the long-haul?

Work with a health coach to help you identify what you like and how to apply it to your life, or talk to your friends about what works for them, and then MAKE IT YOUR OWN.

That’s it. That’s the secret. Find what you enjoy, and try different things to keep activity a part of your daily routine.

We love to hear from you what’s working for you! Tell us what workouts you enjoy, your motivation to exercise and stay active beyond the fad workout, and how you, your friends and family create healthy activity in your lives! Leave us a comment and share this post with a friend who’s stuck in a workout rut!

Cheers to your health, wellbeing and longevity!