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7 Effective Ways to Cut Your Sugar Addiction!

The #1 Public Enemy to weight management is...you guessed it, SUGAR! Below, I'll list some easy ways to cut your sugar addiction and get your weight back! Sugar, in its natural state, is important for our body to function properly. However, if it's processed and added to our food, that causes a LOT of trouble! Added sugar is not just in sweets, it's EVERYWHERE, even in places you would never...

5 Teas for Weight Loss

In America, tea is tea. The most well known is the finely ground gunpowder known as Lipton that is an assault to the senses...in a BAD way.  However, in places like Japan, the UK, and many parts of Asia, tea leaves are so nuanced and full of intriguing flavors. Additionally, some teas even have some health benefits--like reving up your metabolism, decreasing hunger, relieving stress, and...

Oils & Fats – Ways to Reduce Fat in Your Diet

Fats tend to get a bad rap because there are good fats and bad fats. However, it's also good to limit some of your fats consumption. Below are a few ideas on how to do this! Consider making these changes to reduce fat in your diet: Add variety to your sandwich! Ditch the mayonnaise and full-fat cheese, and replace with: • Slices of avocado • Hummus spread, been spread, and red pepper spread...

Oils & Fats – How and When to Use Them

Oils and fats have a bad rap and are high in calories (1 tsp oil = ~50 calories!) However, fats also have many benefits. Additionally, not all fats are created equal.  Did you know that the sugar industry played a LARGE role in this bad reputation? This started back in 1965 when the Sugar Research Foundation (SRF) funded its first research project that was later published in New England Journal...

Spinach Egg Omelet and Oatmeal

  Prep 5 minutes Cook 10 minutes Total 15 minutes INGREDIENTS For the Omelette: 2 eggs 2 cups torn baby spinach leaves ¼ teaspoon onion powder salt and pepper to taste OPTIONAL: 1/8 teaspoon of cumin (cumin helps with weight loss) For the Oatmeal: 1/2 cup of oats 3/4 cup of water For the toppings: 1 tablespoon of flaxseed or sesame seeds INSTRUCTIONS In a bowl, beat the eggs, and stir in...

Berry High Fiber Starter

  Prep 10 minutes Cook n/a Total 10 minutes INGREDIENTS 2 tbsp hemp seeds 2 tbsp chia seeds 2 tbsp sunflower seeds 1 tablespoons ground flax seeds 1 cup milk of your choice (soy, almond, etc) For the toppings: ½ cup berries 1 medium banana 1 tablespoon of nuts of your choice INSTRUCTIONS Combine the seeds in a bowl. Pour almond milk over the top. Let the bowl sit for 2 to 3...

Chia Seeds Pudding Breakfast

Prepare night before!  Prep 10 minutes Cook n/a Total 10 minutes INGREDIENTS For the soup: ¼ cup chia seeds 1.5 cups milk of your choice (soy, almond, coconut, hemp, etc.) 1 tablespoon of honey 1 teaspoon vanilla For the toppings: FRUIT of your choice NUTS of your choice INSTRUCTIONS Mix all ingredients in a bowl, whisk well to prevent clumping. Note: For a thicker pudding, decrease amount of...

Red Bean Dessert Soup

  Prep 10 minutes Cook 30 minutes Total 40 minutes INGREDIENTS For the soup: 1 cup of red beans (adzuki beans) 7 cups water  1/8 cup rock sugar or granulated sugar 6 seedless jujube For the toppings: 1 tablespoon of chia seeds or sesame seeds INSTRUCTIONS Wash and rinse the red beans. In a pressure cooker, add red beans, water, sugar, and jujube. For Instant Pot, select "manual"...

Avocado Egg Toast

  Prep 15 minutes Cook n/a Total 15 minutes INGREDIENTS 2 hard boiled eggs preferably cold - they will be easier to cut 2 slices whole grain bread toasted 1 avocado salt and pepper to taste! 1 teaspoon of curry powder (optional) For Toppings: 1 tablespoon chopped chives or green onions 1/8 teaspoon red pepper flakes INSTRUCTIONS (Best to have 6-10 boiled eggs ready per week in the...