Monday, March 25, 2013

March On with #Nutrition #Published #Article

March On with Nutrition!

This month I am sharing tidbits of L.E.A.N. Start information from the Traffic Light Eating concept as well as a little on Omega-3s. The monthly topics will give you a peek into what you’d learn in full detail in one of my L.E.A.N. Start classes. I have online classes available whenever there is a group of 4 participants or more. So, if you’re interested in diving deeper into understanding nutrition in a simple and fun way, please contact me or register at.

Traffic Light Eating is a concept adapted by Dr. William Sears and it helps us understand how food is categorized. It is one of the best ways to eat healthy.

Green means “go;”   Yellow tells us to “slow down;”   Red means “stop and think.”

The “N” in L.E.A.N. is for Nutrition and Traffic Light Eating is a way to incorporate good nutrition into your day.

Green light foods help you ‘go’ and grow. Green light foods include:
·         All fruits and vegetables (as close to nature as possible)

Yellow light foods are ‘slow down’ foods and they are good to eat but don’t eat too much (instead fill up on more plant based foods found in the green light category). Some examples (*choose whole grain):
·         Pasta*
·         Rice*
·         Bread*
·         Lean red meat
·         Chicken/turkey
·         Nuts and seeds
·         Fish
·         Greek yogurt and dairy (choose organic when possible)

Red light foods should make you ‘stop and think’ and I encourage you to make a different choice or choosing a smaller portion. This category is also called your ‘special occasion’ foods. Some examples:
·         Cookies/cake
·         Candy
·         Frozen Yogurt
·         Chips
·         White bread/rice
·         Sugary beverages
·         Bacon, ham, hot dogs and other processed meats (because they are usually chock full of nitrites/nitrates and other preservatives, caramel coloring, etc)

Sure, you can bake your own goodies but choose natural sweeteners and always wholesome ingredients and whenever possible, organic / non-GMO ingredients. 

Fish is a yellow light food because it’s not a fruit or a vegetable but it is still one of the healthiest foods you can eat. Salmon is rich in Omega-3 healthy fats that make our brains and hearts happy (be sure to choose wild caught)! Omega-3 is the most thoroughly researched nutrient with over 22,000 articles! 

Wild Pacific Alaskan Salmon is the safest, healthiest, and cleanest fish to eat. It is high in protein, B12, Omega-3 (both EPA/DHA), calcium, and it is antioxidant-rich.

If you’re a vegan or vegetarian, you can obtain your Omega-3s from plant sources like flax seed/oils or by taking an algae-based supplement. You can also visit my Products page to learn about the companies that I personally recommend if you need to supplement. 

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Choose, eat, and live well! =)

[This article was featured in the in-print March 2013 edition of The Inland Adventurer, Ridgecrest, CA monthly newspaper. I'm the author.]

Tuesday, March 19, 2013

4 year #anniversary with JP+!

March 19th marks my 4th year with Juice Plus+. I consider this product a gateway into learning more about nutrition because the focus with my team is on well-being and the product is a solution to getting you where you want to be (not a quick fix, an overnight sensation, or a temporary satisfaction) but is affordable to keep as a lifetime investment. This product couples nicely with L.E.A.N. because wellness goes beyond eating right. (L.E.A.N. = Lifestyle, Exercise, Attitude, Nutrition.)

Until March 31st 2013, any new rep that signs under me and makes it to Virtual Franchisee (VF) in their first 60 days, I will give you back your $50 start-up fee (this is my personal promotion). When you're ready to sign, have some ideas of who you wish to share the product with. Maybe you can sign up a buddy with you. I know some ambitious people who desire wellness long-term. I want those people on my team!!

Wednesday, March 13, 2013

Baked #Quinoa Bites #Recipe

I would like to share a recipe that I found on Pinterest. With permission from the original author, And They Cooked Happily Ever After, I am sharing my first attempt at an apple cinnamon quinoa bite! 

1 cup cooked quinoa
1 cup uncooked oats
1/2 tsp cinnamon
1/2 tsp nutmeg
3 T brown sugar
1 T sugar
1 T maple syrup
1 cup chopped apples
2 lightly beaten eggs
1/4 tsp real vanilla (my added ingredient)

Preheat oven to 350. Combined quinoa and oats in large bowl. In a separate small bowl, combine cinnamon, nutmeg, sugar, and brown sugar. Mix in maple syrup then chopped apples. Add vanilla to eggs and thoroughly combine. 

Spray with organic non-stick or grease the mini-cupcake pan with coconut oil (tops too). Using a tablespoon scoop the filling into the pan. Bake for 15-20 minutes. Cool on wire rack. 

I like them. Next time though, I will add slightly more cinnamon and vanilla. Matter of fact, I may even add more apples --- if I can keep them away from the 4 year old! :) 

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Choose, eat, and live well! =)

Saturday, March 9, 2013

#Chocolate #Almond Butter #Recipe

My attempt at chocolate almond butter! 

My son and I attempted to make smooth chocolate almond butter the other day. It was far from smooth but definitely tasty. I made a few ingredient modifications from the original recipe. The main reason it came out lumpy is because I made a small batch. With the Vitamix, I needed to use 3 cups of almonds and not the measly 4.5 ounces. One main reason I went with a small batch is because I wasn't sure if it was going to taste good. I will be making a larger batch next time after I pick up more almonds. 

My recipe:

4.5 ounces of whole almonds
1 T cocoa powder (or cocao powder for more nutrients; it's less processed)
1.5 T coconut sugar
1/4 tsp of salt (my almonds were roasted with sea salt so less was needed to add)
2 T coconut oil 
4 oz of chocolate (melted; I use Trader Joe's 70% dark)


Blend almonds with oil until creamy (or lumpy in my case, ha!). Add cocoa, sugar, salt. Blend until mixed. Add melted chocolate in by the tablespoon until texture is reached. If you need further directions in using a food processor, visit the original recipe. Link is above. Store in airtight container in the pantry (or easy access on the counter!). 

We served it with apples. It was superb! Shh, don't tell anyone, but every once in awhile, I will dip a teaspoon in the jar and enjoy! 

Then the next day, my 4 year old had a great idea. Let's make S'mores! We use marshmallows pictured below - they're free of hydrogenated oils and artificial dyes and can be found in health food stores that carry mostly organic foods. I bought mine at Organic Roots (formerly known as Sprouts Natural Market) in Temecula, CA. We also buy only organic or the graham crackers from Trader Joe's. Every other brand I find has high fructose corn syrup! Blah! 

I do receive a small commission from if you purchase anything through their site using one of the links above (read my full advertising disclosure here). 

Thank you very much for your generosity in helping to offset the costs of website upkeep, so that I can keep sharing wellness resources with my community and beyond.

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Choose, eat, and live well! =)