Nutrition

Guilt Free Spring Quiche

May 6, 2013 By Jacqueline Garay Leave a Comment

It’s been a while since I posted a great, carb-free, breakfast (or lunch and dinner) meal. So, how about a delectable, crust-less, vegetable, quiche for a delicious guilt-free meal? This quiche is vegetarian but still protein packed and you cannot go wrong with this easy recipe. Quiche is so great during the spring for a light, warm, breakfast in the still chilly morning hours. It is also paleo inspired and filled with nutrients to fuel your body for the long day ahead!

Ingredients
10oz broccoli florets (about 2 cups)
1/2 cup sliced mushrooms
1/2 cup chopped spring onions
1 cup spinach
1 tsp minced garlic
1/2 cup 0% M.F Greek Yogurt
4 egg whites (carton -3/4 cup)
2 whole eggs
1/2 cup + 2 tbs shredded feta, cheddar, or goat cheese
salt and pepper to taste
1/8 tsp nutmeg

Directions
Preheat your oven to 400F. Meanwhile, over medium heat, cook the onions, mushrooms, garlic, and spinach for a few minutes until the spinach is wilted. For this you can use 1/4 tsp of coconut oil as needed or some healthy cooking spray. Then, whisk together the eggs, egg whites, Greek yogurt, nutmeg, 2 cups of cheese, and the salt and pepper. Stir in the cooked vegetables and broccoli in to the egg mixture. Next, pour the mixture in to a 9 inch pie pan, wiped with minimal coconut oil (1/8 tsp melted), then top with the remaining cheese. Cook for 30-35 minutes until lightly browned and enjoy! I like to devour this quiche with a cup of Sencha green tea or organic french press coffee in the morning.

Nutrition per serving (yields 6)
106.8 calories, 5.3g carbs, 4g fat, 12g protein

For more recipes, diet advice, or information on nutrition please visit my Contact page.

Filed Under: Detox, Diets, Fat loss, General Fitness, Gluten Free, Motivation, Nutrition, Paleo, Recipes, Spring, Sugar Free, Weight Loss

Paleo Clean Eating Spring Challenge!

March 25, 2013 By Jacqueline Garay Leave a Comment

I notice that lately alot of my friends, family, clients, and random people I hear in coffee shops and yoga classes are all doing their own version of Spring cleanses. This goes anywhere from the Dr. Oz three day shake cleanse to juice fasts to “I am not eating anything until I faint”. Since some of these “cleanses” are not exactly healthy or sustainable I thought I’d introduce something that is not only super healthy but also incredibly sustainable. Say hello to Paleo. But first of all..what the heck is Paleo?

The above image will give you a sort of an idea of what Paleo really is. Its not Atkins or South beach, instead its incredibly healthy, it will boost your immune system, give you tons of energy, and great skin! Need some more clarification? The chart below will help with that….

Now, on to the challenge! This challenge is in leiu of all these crazy and slightly extreme spring “cleanses” I have been hearing about so much lately. On top of that, its fun! And maybe you can win something. For this clean eating/living “Paleo” challenge I would like you, yes YOU, to vow for 30 days to eat a clean diet based on vegetables, fruit, healthy fats, lean meat, and NO grains, dairy, added sugars, or artificial/processed foods. I will be extending this challenge to my friends, family, clients, and any one else who I hear talking about a random spring cleanse at the grocery store.

For any of you out there would like to participate in the challenge this is how it goes.

How the Challenge Works

You can gain a total of 10 points per day and lose an unlimited number of points. The person with the most points at the end of the challenge wins. You can do this with your family, friends, co-workers, the list goes on. Invite everyone to do the challenge with you!

Food

You Gain: +1 point per “Clean/Paleo” meal or snack (with a max of 5 points per day). If every meal/snack you have is a “Clean Paleo” option you gain an extra bonus point of +1.

You Lose: -1 point every time you have a serving of a “Non-Clean/Paleo” meal/drink/snack. Or you consume red meat more than once per week (this is my little addition we are doing at home). You can receive an unlimited amount of negative points in a day. (Example: Eating a turkey sandwich is -1 point, having 4 beers is -4 points)

Sweat

You Gain: +1 point for 20 minutes of stretching or yoga, +1 point for doing 30 minutes of cardio, and +2 points if you do a total of 60 minutes of exercise throughout the day (ex: 20 min stretch, 30 minute cardio, and 15 minutes of strength training would get you 4 points. Running or playing a sport for 60 minutes would get you +2 points)

What you have to do

Eat Clean, Workout, Limit Red Meat to Once a Week, and Set a Personal Goal: One or two that you think are challenging but also realistic to complete in a 30 day time frame.

What to Eat and NOT to Eat

Do Eat: Fruit, Vegetables, Lean Meat and Eggs, Nuts, Seeds, Olive Oil, Tea, Dark Chocolate (No added sugar), Red Wine, Potato Vodka, Tequila (can all be consumed in moderation).

Do Not Eat: Grains (corn, oats, rice, wheat), Dairy (cheese, milk), Legumes (beans, soy, peanuts),Added Sugar (fructose, dextrose, table sugar, high fructose corn syrup, etc), Anything Processed (if you cant understand the label don’t eat it), Alcohol (that is not Red Wine, Potato Vodka, or Tequila).

For shopping lists that will help make deciding what is okay and not okay to eat check out either of these shopping lists below. The Vegetarian Shopping List is a great option for those individuals out there who are primarily vegetarians but would like to try a challenge such as this.

Paleo Vegetarian Shopping-List

Practical Paleo Guide to Paleo Foods

For more information about healthy eating, the Paleo diet, Nutrition, or Fitness please visit my Contact page.

Filed Under: Cellulite, Cures, Detox, Diets, Fat loss, General Fitness, Gluten Free, Holistic Medicine, Motivation, Nutrition, Paleo, Recipes, Spring, Sugar Free, Weight Loss

Paleo Banana Chocolate Mug Cake

March 23, 2013 By Jacqueline Garay Leave a Comment

Mug cake seems to be a huge trend lately, especially among fitness professionals who like to get a good serving of protein in any way they can that isn’t in the form of boiled chicken.

I decided to try to create a super quick, super easy, delicious, mug cake for you just in time for Easter. Forget about those calorie laden, sugar filled Cadbury Cream eggs and try out this delicious Paleo inspired, gluten free, wheat free mug cake! This version doesn’t have protein powder, however, you can add a half a scoop of protein to this recipe if you also had 1 tbsp of Greek Yogurt.

Paleo Banana Chocolate Almond Butter Mug Cake

1/2 banana, mashed up
1 1/2 tbsp coconut oil
1 egg (can take out the yolk for diet purposes)
1 tbsp maple syrup and/or honey
1 tsp coconut flour, sifted
Splash of organic vanilla extract
1 tbsp chocolate chips
1 tbsp almond butter

In large mug mash up banana. Add in almond butter, oil, and the egg and mix well. Next, add maple syrup, coconut flour, and vanilla and mix until well combined. Fold in chocolate chips. Microwave on high for 1 min 30 seconds to 2 minutes. Serve and enjoy!

For more information about healthy recipes or if you have any nutrition questions or comments of your own please visit my Contact page.

Filed Under: Diets, Fat loss, General Fitness, Nutrition, Paleo, Recipes, Sugar Free, Weight Loss

Cellulite: Banishing Our Worst Enemy

January 15, 2013 By Jacqueline Garay

Medical experts define cellulite as the collection of fat cells within your connective tissue. When this tissue is weakened, it shifts in appearance and fat cells push through, creating the dimpled appearance we’ve all come to fear. While I understand the science behind this I think I would more probably define cellulite as one of the number one causes for a woman to not wear a bikini and exit the room walking backwards. Hey, its a great way to practice a moon walk!

Studies show that cellulite is rarely found in men, but is found in up to 90% of women. That being said, a huge part of cellulite is hormones and genetics. In addition to hormone imbalances, we also have our circulatory system, lifestyle, skin elasticity, and diet to consider.

So, how do we get rid of cellulite? Well, I’d say the first thing to focus on above all else is DIET! Second thing, is exercise and I will provide a cellulite blasting workout for you at the end of this post (double whammy!).

The Let’s Banish Our Cellulite Diet

The first step in banishing cellulite is to make sure that our weight is at a healthy level. Since cellulite is caused by fat cells, we need to blast those outta the picture (not all of them, our bodies need fat too!) and then focus on fine tuning. Need help with that? Nothing that a healthy workout plan and even healthier diet can’t fix. On top of this new incredible diet you will have, you will also focus on adding in as many cellulite-fighting foods below during the process to improve your results. To beat cellulite once and for all, we need a hormone-balancing, slenderizing, anti-inflammatory, circulation boosting plan of action! And the good news is that its far easier than it sounds! Consider this your official Banish Cellulite Shopping List:

Hormone balancing foods: It is believed that high levels of estrogen increase cellulite. Estrogen actually softens fibrous tissue, and therefore can weaken our connective tissue. Hormone balancing is somewhat of a personal subject, so it’s always best to check with your doctor for the final answer. I can tell you that my nutrition clients are told a few things: ditch all non-fermented soy (a known phytoestrogen) and STOP using anything other than coconut oil to cook with. That doesn’t mean you can’t put EVOO in your salad or flax oil in your morning shake, I’m talking about any time when you heat up oil. Speaking of flax oil, in addition to fibrous, sulfur-rich, organic foods, I also recommend ground flaxseed. While flax is also considered a phytoestrogen, the lignans in flax actually have “anti-estrogenic” properties. Interestingly enough, the anti-estrogenic properties are found in the seed but are LOST once it’s pressed into oil. Put these foods on your grocery list:
organic ground flaxseed,
chia seeds (fiber),
brown rice (fiber),
coconut oil (for cooking/restores thyroid function) and the sulfur-rich foods listed below.
Anti-inflammatory foods: Many of the anti-cellulite supplements out there boil down to reducing inflammation. My favorite raw food guru David Wolfe claims that the anti-inflammatory properties of grapefruit can all but dissolve cellulite, and recommends a 3-day fruit flush of nothing but grapefruit. While I’m not down for 3-days of starving myself and drinking only grapefruit juice, there is definitely something to be said for grapefruits impact on cellulite. (ATTN: Grapefruit can interfere with prescription medication, so talk to your doctor before consuming please). In addition to grapefruit, put these anti-inflammatory foods on your grocery list:
acai,
pineapple,
garlic,
spinach,
kale,
ground flaxseed,
buckwheat,
coconut oil,
olive oil,
wild-caught salmon
Foods that boost circulation: In order to boost circulation, things need to get a little spicy. One of my top picks also happens to be a liver detox, which boosts your circulation and your metabolism by using a mix of garlic, citrus, cayenne and ginger. If you’re not a fan of spicy foods, you can also go green to boost your circulation. Chlorophyll is one of the most valuable nutritional compounds found in the green leaves of plants and grasses. It is almost identical to hemoglobin, the compound in our bodies that transports oxygen in the blood. Oxygen rich blood means much improved circulation! Put the following circulation boosting foods on your grocery list:
Dark chocolate (I’m not making this up, it’s true! and check out this article for chocolaty goodness)
cayenne,
ginger,
garlic,
pumpkin seeds (the Vitamin E content prevents clotting),
dark leafy greens,
wheatgrass (fresh to juice or organic/raw powder form)
Sulfur rich foods: Sulfur is your go-to beauty mineral and is essential for the health of our connective tissue. Collagen is the protein found within our connective tissue and sulfur builds and repairs this. Eating more sulfur-rich foods will not only help with cellulite, but also with acne. Sulfur is one of the top picks for banishing breakouts once and for all. Place these foods on your grocery list:
cabbage,
cauliflower,
broccoli,
kale,
brussel sprouts,
garlic,
hemp seeds,
onions,
pumpkin seeds,
radishes,
spirulina,
watercress.
Foods rich in Vitamin C: Similar to sulfur, Vitamin C prevents collagen breakdown which is super important to our anti-cellulite efforts. Put the following Vitamin C foods on your grocery list:
bell peppers (yellow ranks highest),
kiwi,
dark leafy greens,
citrus fruits,
papaya,
acerola cherries,
strawberries,
broccoli,
tomatoes
Last but not least, don’t forget to drink plenty of Water!

Cellulite Blast and Banish WORKOUT!
Equipment: Skipping rope, Workout Mat

Warm up:
5 x 1 minute skipping with work:rest ration at 60:10

Workout:

3 x around:
20 Burpees
20 Squat Thrust
20 Plank Jacks
20 Mountain Climbers

2x around:
20x each side Single Leg Glute Bridge
10x Walking Push Up
10x Side Plank Dip

2x around:
20x Walking Lunge
10x Dips (on bed, couch, chair, also raise legs for more challenge)
20x Knees to Elbows (also can be done on forearms)

2x around:
30x Skaters
10x each leg Donkey Kicks
30 seconds Plank Hold

If you have any questions or comments or would like to learn more about how you can banish cellulite, get your own diet, or workout program please visit my Contact page.

Filed Under: Cellulite, Detox, Diets, Fat loss, General Fitness, Holistic Medicine, Motivation, Nutrition, Recipes, Weight Loss, Workouts

Juicing: What to do with Leftover Pulp

January 13, 2013 By Jacqueline Garay

So, maybe you got a juicer for Christmas or maybe you just decided to take life by the horns and introduce that gnarly green drink in to your life (good for you!!). However, in the name of the environment (and not being wasteful) you also don’t want all that delicious fibre goodness that is leftover from your delicious juices to go to waste! If you have thought about what to do with it but simply have no idea where to start, fear not! I have come to not only save your day but make it even healthier!

1. Pasta/Mac n Cheese (Perfect for kids!)
Add left over pulp to Mac n Cheese or simply add it to already made pasta sauce. I actually really love the texture it provides, especially to yummy chicken carbonara or just plain old tomato.

2. Crackers

My best friend Talia, owner of Bella Vita Juice Company, sent me this recipe for delicious Juice Pulp Crackers.

2 and 2/3 cup pulp from juice
1/2 cup flax meal (or chia seeds)
1 cup water
Bake at 350 for about 45 minuse and make sure you use parchment paper so it doesn’t stick.

You can also add in nutritional yeast and any spices you desire to make your own custom blend.

3. Add to Soups and Stews

Add it to any soup broth or stews you are cooking. I like to add it to chicken broth because it gives it a nice flavor.

4. Juicer Pulp Bread

You can also use this recipe to make Juicer Pulp muffins! It adds a little boost to the bread mix and I find its best with carrot bread recipes.

Ingredients

1 1/2 cups zucchini grated or 1 1/2 cups carrots
1/2 cup butter
1/2 cup honey
2 eggs beaten
1 teaspoon vanilla
1 1/2 cups whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1 1/2 teaspoons cinnamon
1/2 cup nuts or seeds chopped
1/2 cup raisins (optional)
1/2 teaspoon nutmeg

Directions
1. Beat together oil and honey, then add eggs, vanilla, zucchini, and leftover juice pulp.
2. Sift dry ingredients and add to zucchini mixture.
3. Add nuts last.
4. Bake in a greased 9″ loaf pan at 350F for 45 to 60 minutes.

Amount Per Serving
Calories: 150.0
Fat: 79
Cholesterol: 20.6 mg
Sodium: 144.4 mg
Carbohydrate: 16.5 g
Fiber: 1.6 g
Protein: 2.8 g

5. Fruit Pops

Soft fruits like various berries, grapes, etc. leave a wetter pulp than hard produce such as carrots or apples and so the flavor left in the pulp is often more intense. These soft fruits can be easily mixed with a little water and frozen to make delicious ice pops that are free from dyes, artificial flavors and the horrendous amounts of processed sugar syrups that are found in many commercial versions of the ice pop. Soft fruit pulp is also great for adding into your own home made sorbets or for using as dessert toppings.

4. Soft fruits like various berries, grapes, etc. leave a wetter pulp than hard produce such as carrots or apples and so the flavor left in the pulp is often more intense. These soft fruits can be easily mixed with a little water and frozen to make delicious ice pops that are free from dyes, artificial flavors and the horrendous amounts of processed sugar syrups that are found in many commercial versions of the ice pop. 5. Soft fruit pulp is also great for adding into your own home made sorbets or for using as dessert toppings.

6. Dog Food

Yes, that’s right! Your pooch can also reap the benefits of Juice Pulp. Just add the pulp to your doggies regular food mix.

Things to Remember

• By adding the juicer pulp to meal recipes we will increase the dietary fiber levels of these recipes. Adequate levels of dietary fiber are sadly missing in many diets in the USA and can cause digestive disorders.

• Juicer pulp can add bulk to recipes and help retain moisture in the dishes we prepare.

• If you don’t have time to make up some of the tasty treats mentioned below on the day of juicing then you can simply put the pulp in a container / freezer bag and freeze the pulp until you are ready to use it. The nutritional properties of freshly made juice are at their peak right away and the nutritional value rapidly declines due to oxidation of enzymes. The fibrous nature of juicer pulp on the other hand will not rapidly decline.

If you have any other questions or comments about Juicing or diet in general please visit my Contact page.

Filed Under: Cellulite, Cures, Detox, Diets, Fat loss, General Fitness, Gluten Free, Holistic Medicine, Motivation, Nutrition, Recipes, Sugar Free, Weight Loss

Holiday Treats: Heart Health Benefits of Chocolate

December 20, 2012 By Jacqueline Garay

Heart-Health Benefits of Chocolate Unveiled
By The Cleveland Clinic

Is Chocolate Good for Your Heart?
Why a little, in moderation, may be beneficial

Chocolate has gotten a lot of media coverage in recent years because it’s believed that it may help protect your cardiovascular system. The reasoning being that the cocoa bean is rich in a class of plant nutrients called flavonoids.
Flavonoids help protect plants from environmental toxins and help repair damage. They can be found in a variety of foods, such as fruits and vegetables. When we eat foods rich in flavonoids, it appears that we also benefit from this “antioxidant” power.

Antioxidants are believed to help the body’s cells resist damage caused by free radicals that are formed by normal bodily processes, such as breathing, and from environmental contaminants, like cigarette smoke. If your body does not have enough antioxidants to combat the amount of oxidation that occurs, it can become damaged by free radicals. For example, an increase in oxidation can cause low-density lipoprotein (LDL), also known as “bad” cholesterol, to form plaque on the artery walls.

Flavanols are the main type of flavonoid found in cocoa and chocolate. In addition to having antioxidant qualities, research shows that flavanols have other potential influences on vascular health, such as lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot.
These plant chemicals aren’t only found in chocolate. In fact, a wide variety of foods and beverages are rich in flavonols. These include cranberries, apples, peanuts, onions, tea and red wine.

Are all types of chocolate healthy?
Before you grab a chocolate candy bar or slice of chocolate cake, it’s important to understand that not all forms of chocolate contain high levels of flavanols.

Cocoa naturally has a very strong, pungent taste, which comes from the flavanols. When cocoa is processed into your favorite chocolate products, it goes through several steps to reduce this taste. The more chocolate is processed (through things like fermentation, alkalizing, roasting, etc.), the more flavanols are lost.

Most commercial chocolates are highly processed. Although it was once believed that dark chocolate contained the highest levels flavanols, recent research indicates that, depending on how the dark chocolate was processed, this may not be true. The good news is that most major chocolate manufacturers are looking for ways to keep the flavanols in their processed chocolates. But for now, your best choices are likely dark chocolate over milk chocolate (especially milk chocolate that is loaded with other fats and sugars) and cocoa powder that has not undergone Dutch processing (cocoa that is treated with an alkali to neutralize its natural acidity).

What about all of the fat in chocolate?
You may be surprised to learn that chocolate isn’t as bad for you as once believed.

The fat in chocolate comes from cocoa butter and is made up of equal amounts of oleic acid (a heart-healthy monounsaturated fat also found in olive oil), stearic and palmitic acids. Stearic and palmitic acids are forms of saturated fat. You may know that saturated fats are linked to increases in LDL cholesterol and the risk of heart disease.
But, research shows that stearic acid appears to have a neutral effect on cholesterol, neither raising nor lowering it. Although palmitic acid does affect cholesterol levels, it only makes up one-third of the fat calories in chocolate. Still, this does not mean you can eat all the dark chocolate you’d like.

First, be careful about the type of dark chocolate you choose: chewy caramel-marshmallow-nut-covered dark chocolate is by no means a heart-healthy food option. Watch out for those extra ingredients that can add lots of extra fat and calories. Second, there is currently no established serving size of chocolate to help you reap the cardiovascular benefits it may offer, and more research is needed in this area. However, we do know that you no longer need to feel guilty if you enjoy a small piece of dark chocolate once in a while.

So, for now, enjoy moderate portions of chocolate (e.g., 1 ounce) a few times per week, and don’t forget to eat other flavonoid-rich foods like apples, red wine, tea, onions and cranberries.

Happy Holidays!

For more information about diet, nutrition, and heart healthy foods or to get your own Nutritional Profile please visit my Contact page.

Filed Under: Diets, Fat loss, General Fitness, Holistic Medicine, Nutrition, Weight Loss

Holiday Gifts for the Mind, Body, and Soul

December 11, 2012 By Jacqueline Garay

It’s that time of year again! The holidays always roll around sooner than you know and often times we are at a loss for gift ideas. So, in order to help you out I have compiled a list of my personal favorites. Some of these gifts are fitness related, some not, but all are definitely great for the mind, body, and soul. Please also check out last years Gift Guide for more fitness and health related gift ideas for your loved ones.

Sanovera Detox System

25% off a Sanovera Detox Treatment Package ($200 savings). After a crazy year and an even crazier holiday party schedule the Sanovera Detox Treatment System is the answer to detoxifying the body, shedding the excess holiday pounds, and getting you back to feeling healthy, energetic, and ready to take on 2013. This system has been proven time and time again and the results are not only long lasting but also sustainable. This Detox System Package includes a diet and workout program.

The Grid Foam Roller from Trigger Point

One of the best foam rollers on the market today and perfect for any active individuals in your life who want to loosen up!

Pure + Simple Products and Services

My absolute favorite day spa and organic products retailer. Everything is made from natural products and good for the environment. On top of that, my skin has never looked better since using their products. I also highly recommend their Urban Renewal Facial.

FashionABLE

FashionABLE is committed to creating sustainable business for women in Ethiopa. Women who have escaped the horrors of the sex trade or prostitution. Women who, through your purchase of a scarf, now have the means to provide for their families. These are women who have been given a second chance at life. Such a great gift.

Davids Tea

Possibly the best tea in the world. The 24 Days of Tea and similar samplers are amazing and allow you to try out a bunch to see what you like. I highly recommend Cream of Earl Grey, Forever Nuts, Mom’s Apple Pie, and Pumpkin Chai.

Nike Weighted Jump Rope

Also a great stocking stuffer. There is no better workout than a skipping workout. Such a simple gift, with such incredible benefits. Help someone on their way to healthy this year.

Detox Yogalates Package

20% off a Detox Yogalates Package ($250 savings). We all feel a little bloated, lethargic, and ready to sweat out all the holiday cookies and buttered rum after one too many Holiday parties. Detox Yogalates is a combination of detoxifying Chakra Yoga and strengthening Remedial Pilates. Detox Yogalates is an invigorating and refreshing experience that involves specialty poses performed in the correct sequence allowing the body to cleanse as well as tone. Pilates works to strengthen your core and lengthen your muscles while Chakra Yoga aids in healthy lymphatic function and the cleansing and flushing of the digestive tract, lungs, and bloodstream. Yogalates also works to rid the body of excess fat, blockages, and water weight. There is no better way to start the new year than with Detox Yogalates. Combine this Detox Yogalates with a Sanovera Detoxifying Treatment Package for an even more thorough cleanse. See the pounds melt off.

Travel Yoga Mat

This super light travel mat from Manduka is my absolute favorite. It is made of biodegradable natural tree rubber and folds up small enough to pack in to a bag or suitcase easily. This is a great gift for people who are always on the run and don’t want to carry around a bulky mat.

Touch Screen Running Gloves

These are the best gloves if you are a runner. They have touch screen sensitive tips so you don’t have to fiddle with your gloves mid run when you want to change the track on your iPod. They are one of the best inventions for cold winter running, which is something unavoidable if you live in Canada and are a runner; you will never freeze your fingers off again!

Metal Vent Tech Long Sleeve

Lululemon does it again. This is the most comfortable shirt I have ever stolen from my boyfriend. Also great for workouts because of its breathable qualities and anti stink properties! I can’t think of a better gift for an active guy.

Essential Oils

These are a staple in my house. I put a few drops in my oil burner, a few drops in the humidifier, the shower, the bath, the possibilities are endless! Essential oils have healing properties, can cleanse everything from your house to your yoga mat to your scalp, and smell fantastic! My go-to’s are Eucalyptus for its anti viral effects, Lavender because it is super relaxing, and Bergamot because I love how it smells. I picked up a really beautiful oil burner from Whole Foods Market a few years ago, which was made in Thailand. This also makes a great gift.

Filed Under: Cures, Detox, General Fitness, Gifts, Holistic Medicine, Lymphatic Drainage, Nutrition, Pilates, Running, Tea, Weight Loss, Workout Gear, Yoga

Healthy Chunky Chicken Soup

November 15, 2012 By Jacqueline Garay

Feeling blah? Lots of my clients are sick this time of year so in order to help them get better FAST! I decided to post my ultimate favorite: Chunky Chicken Soup.

This is a quick, healthy, low fat recipe that can be organic. It is also packed full of the good stuff that will help fight bad colds and flues this winter season. It’s also great to help you warm up on a chilly day. This recipe is also Gluten free and sugar free.

Extra Chunky Homemade Chicken Soup

Ingredients

4 cups chicken broth (I use Pacific Organic brand)
2 chicken breasts, cut in half
2 large carrots, chopped
2 celery stalks, chopped (you can also use celery root here, chopped)
1 yellow onion, diced
1/4 – 1/2 tsp ground pepper
1 cup spinach
1-2 cloves of garlic, diced or roughly chopped
1 cup rice noodles

Directions

Pour chicken broth into a large pot on the stove. Add chicken breasts and cook on medium-high heat for approximately 25 minutes until chicken is done.
Remove chicken from pot and set aside to briefly cool.
Add rice noodles to separate pot of boiling water. Cook until done. Drain, rinse.
Add carrots, celery, garlic, and onion to chicken broth. Allow to cook on medium heat for approximately 12 minutes.
Shred chicken and add chicken and pepper to broth. Simmer for 5 more minutes.
Add spinach and rice noodles, cook for an additional 1-2 minutes and serve.

If you have any questions or comments about diet, nutrition, or what to do about workouts and staying on track when you are sick please visit my Contact page.

Filed Under: Cures, Detox, Diets, General Fitness, Gluten Free, Holistic Medicine, Nutrition, Recipes, Sugar Free

Gluten Free Fall Favorites

November 6, 2012 By Jacqueline Garay

With the onset of the cold weather I notice that I am craving warm foods a lot more for my meals. Gone are the dog days of summer where a simple salad or a big juice and a protein shake would suffice. In lieu of those warm weather favorites I have decided to share some of my cold weather favorites. These recipes are also gluten free, highly detoxifying, and quite healthy; you will still be 6 pack ready for the beach season when the holidays roll around.

I decided to include my Turkey Meatballs recipe (by popular demand) as well as one of my staple recipes for fall time, One Pot Stew. I love turkey meatballs and prefer to eat them instead of beef, due to less fat. However, I also love to substitute bison/buffalo for beef as it is quite lean and not gamey at all. You can typically find bison at high end grocery stores like Whole Foods Market, Pusateris, or The Healthy Butcher.

Turkey Meatballs

Prep/Cook Time: 50 minutes to prepare

Ingredients:

1lb lean ground turkey or buffalo meat
½ onion, chopped
½ cup cornflakes or crushed rice crackers
2 eggs, beaten
Salt and Pepper, to taste
2 tablespoons olive oil
¼ cup water

Directions:

1. In a large bowl, mix together all the ingredients except the oil and water; form in to balls
2. Heat the olive oil in a large non-stick skillet and brown the balls on all sides.
3. Turn the heat to medium low, add the water, cover, and simmer until the meatballs are done.

Nutritional Analysis Per Serving
157.19 calories, 7.48g fat (142% calories from fat), 18.14g protein, 3.44g carbs, 116.56mg cholesterol, 115.91mg sodium

One Pot Stew

Prep/cook time: 5 hours

4 Large Carrots, peeled and cut in to 2-inch chunks
1 large onion, quartered
3 large red potatoes, peeled, and quartered
3 large cloves garlic, peeled and cut in half
½ lb mushrooms (any variety), washed
1 ½ lbs top sirloin round steak, cubed
½ cup red or white wine
1 (15 oz.) can organic tomato sauce
1 cup hot water
1 ½ tablespoons arrowroot
½ tablespoon salt
½ tablespoons freshly ground pepper
1 teaspoon ground cumin
1 teaspoon sage
1 teaspoon Hungarian Paprika

Directions:

1. Preheat the oven to 250F
2. Place all of the ingredients (except the arrowroot and hot water) in a pot.
3. Add the arrowroot to the hot water and stir until the powder dissolves.
4. Add to the pot and cover.
5. Place in the oven and cook very slowly for 4-5 hours. Do not disturb during the cooking process.

This recipe for One Pot Stew can also be made in a crock pot instead of the oven. Follow the exact same directions.

Nutritional Analysis Per Serving

400.12 calories, 7.55 g fat (17% calories from fat), 35.25g protein, 45.88g carbs, 83.01mg cholesterol, 882.11mg sodium

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What To Eat Before and After Workouts

July 25, 2012 By Jacqueline Garay

A lot of people ask me what they should eat before and after workouts. Ultimately, everyone’s body is different and what your body needs and wants may not necessarily be the same thing as what someone else needs and wants before they workout. However, there are simple nutritional rules to follow that have been tested out that seem to work for the majority of exercisers.

Below is a great chart to map what you should eat before workouts and the timing. Basically, you want to eat something that will give you energy but won’t make you nauseous. You want to consume complex carbs before a workout for energy (unlike high fat or high protein foods) so banana’s are my food of choice and something I have stuck with pre-workout since I was 10 years old. You need energy to workout and energy comes in the form of carbohydrates, but you have to be careful about what TYPE of carbs you choose to eat. They should be healthy, not crap or simple carbohydrates (like wonder bread or a white bagel) as these will spike your blood insulin levels and then you will crash during the workout. These also tend to be too heavy on the stomach and so you end up feeling full, bloated, and nauseous. Remember to also keep the pre-workout meals small so even if you choose to eat chicken 2 hours pre-workout, it doesn’t exceed around 300-400 calories.

Post workout is also SUPER important. After you workout your muscles get broken down (so that they can re-build and get stronger) and in order to support that process you NEED protein. I recommend a protein supplement like a low carb, 0 sugar, 0 sweetener, and lactose free protein shake. This is super important to building muscles, burning fat, and increasing metabolism. However, protein shakes aren’t the only protein source out there and this is also when you can eat meat, fish, eggs, and dairy.

My favorite healthy foods of all time are lean chicken, spinach, homemade organic hummus, kale, brown rice, and blueberries. I could live off these foods (and I do!!)

Here is an easy chart to follow for pre-workout meal eat’s and don’t eats!

Time

Food Ideas

Foods to Avoid

2 hours before

Meal containing carbs, small amounts protein, and some healthy fats:

1/4 cup cooked quinoa/brown rice and 4 oz grilled chicken
1/2 cup whole wheat/brown rice pasta with veggies
2 Tbs Organic all natural peanut butter on 2 rice cakes
1/2 cup Greek yogurt with blueberries and sliced almonds
1/2 Wrap filled with grilled fish, 1/4 avocado, and spinach

Tons of fibrous veggies (when the workout is 2 hours away):

Onions, beans

High-fat foods that are hard to digest:

Burgers, fries, ice cream
Fried food
Sugary foods (cake, cookies, brownies, etc.)

Time

Food Ideas

Foods to Avoid

1 hour before

Easily digestible carbs and a little protein:

1 piece Whole wheat/gluten free brown rice toast with 1 tsp organic all natural nut butter
Complex carb crackers (Mary’s Crackers) and hummus
1/2 – 1Banana
1 tsp Hummus and carrots
1/4 cup rolled oats
1/4 sweet potato