6 Fat Burning Foods

The one thing that all my clients have in common, be they male or female, is that they are looking to lose fat. The extra pouch they are carrying around? They want it gone! Like, yesterday!! Now, they want their extra inches gone for aesthetic reasons but there are some important health reasons to get rid of those inches of excess.

Having excess fat around the mid-section has been correlated to higher occurrences of hypertension, heart disease, diabetes and certain cancers. It is a sign of chronic inflammation and that is not good for your health and wellbeing. As if your health is not enough of an incentive to lose those excess pounds and inches, a strong & fit core also protects you from injuries that may occur during the course of your daily routine, strengthens your back and improves your sex life! How’s that for motivation? That certainly got me motivated and since I changed my diet and lifestyle I lost a good 4 inches around my waist. And I’ve maintained it! How much can you lose?

To get your started, here are some foods whose intake you should increase in order to release the extra weight and inches.

  1. Green Tea - I’m sure you’ve heard that green tea is good for you. It contains antioxidants, catechins, that can stimulate metabolism and stimulate the body to burn abdominal fat.  

  2. Greek Yogurt - packed with protein which takes your body longer to digest keeping you satisfied longer. A bonus is that your body burns more calories while digesting protein than carbs. Stick to plain yogurt and use fresh berries or a little raw honey to sweeten it but avoid flavored greek yogurt.

  3. Quinoa - is a gluten-free grain that has 8 grams of protein and 5 grams of fiber in a one cup serving. Loaded with vitamins and minerals it is nutritious and satisfying; and can be eaten with lean protein or as part of an arugula salad.

  4. Raw Vegetables - cucumbers, carrots, celery, broccoli, peppers make a great snack that keeps your tummy full and happy and is loaded with antioxidants, vitamins and minerals that give your body the nutrition it needs. And they are crunchy, so choose to snack on these instead of chips. Add a little sea salt, olive oil and cayenne pepper or some almond butter for some added taste.

  5. Organic Eggs - low in calories and a good source of high-quality protein. Studies have shown that eating protein in the morning will help keep you full longer vs. a carb-heavy breakfast, making it less likely for you to reach for a mid-morning snack.

  6. Berries - are high in water and fiber keeping you satisfied and they will also satisfy your sweet tooth for a fraction of the calories of cookies or brownies! The added benefit is that they are loaded with antioxidants and nutrients.

I would eat one of these first, before you eat your ‘regular’ meal, or you can start by replacing one of your meals with a combination of these foods. Get creative. Experiment! And enjoy yourself!

Berry Kale Smoothie

1 organic kale leaf, center stalk removed

½ organic blueberries

½ organic strawberries

1 tbsp Pure Synergy Green Superfood Powder

1 tbsp coconut oil

2 cups purified water (add more/less depending on your taste)

Blend well and bottoms up!

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N


Boost your Mood with Food

There have been some times in my life when I’ve felt down or blue, as I’m sure has happened to other people. I can’t say I was “depressed” but I might’ve been, had I taken the time to evaluate how I was at that time. For other people depression is very real and isn’t something that they can just shake off. What I have seen and studied though gives me hope that with some minor changes to our diet & nutrition we can manage this illness. Nutritional imbalances have been proven to affect not only the body, but the fragile chemistry that is our brain. I’m going to share with you some nutritional deficiencies that once corrected can make you feel better - and some recipes.

  1. Lean protein rich in Omega 3s, like Wild Salmon, Artic Char, Mackerel - cold-water fish, have plenty of amino acids that have positive effects on the chemicals in your brain, helping balance your moods. They are also a great source of energy.

    1. Nuts and seeds like Walnuts, Flaxseeds, Chia seeds, Almonds are also high in Omega 3s.

  2. Berries, like blueberries, strawberries, blackberries, raspberries, can help prevent the release of cortisol - a stress hormone that aggravates symptoms of depression and causes one to retain fat around your midsection.

  3. Limit your sugar intake - anything that ends in -ose or that has ‘syrup’ in its name and be mindful of any hidden sugars, read your labels. Every 4 grams of sugar listed on the label equals 1 teaspoon.  

  4. Research into Folic Acid has shown that it can help boost your mood. Go for leafy greens, like spinach and swiss chard, oatmeal, sunflower seeds, lentils and black-eyed peas.

  5. A diet rich in vitamin B-12 has been shown to have a positive effect on the brain. To keep your levels optimal go for lean, grass-fed beef, clams, oysters, crab, wild salmon and organic, cage-free eggs.

  6. Vitamin D is also important for its mood-enhancing properties. Your body makes it from the sunshine, just 10-15 minutes of sunshine can help your body get its dose, but make sure you time it right, either early in the day or later in the afternoon. Organic cage-free eggs and fish with bones in it are other sources of vitamin D.

  7. Dark Chocolate!! (Just when you thought there was no ‘good news’ on this list!) But there is one caveat - it cannot be Hershey’s or Mars or a pint of Haagen-Daas!! In order to get the mood-enhancing effects of chocolate - it has to be at least 70% cacao and preferably organic.       

As you can see from this list - it almost exactly reflects what a truly healthy and healing diet is. The benefits of eating clean and lean will have positive effects on everything from your body weight to your energy levels to your hair and skin and nails and your mood!! It makes sense. No special fad diets or calorie restriction just real, healing food.

Spinach & Lentil Frittata

4 organic, cage free eggs

1 bunch spinach, organic - coarsely chopped and rinsed

4 scallions, organic - diced

½ onion, organic - diced

½ cup lentils, organic  (can substitute with a can of wild salmon)

2 tbsp butter, organic

1 tsp himalayan sea salt

*Start by melting butter over medium heat. Add the scallions, onions and lentils and allow them to cook for about 2 minutes. Add the spinach and stir it gently allowing it to cook down - this is going to look a little scary but put the whole bunch in. Add the sea salt. In a separate bowl - whisk the eggs. Add them to pan. Cover and reduce heat to low-medium setting. Cook, covered, for about 15 minutes. Serve and enjoy!   

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

Rejuvenate your Skin with Berries

Ah Berries… It is Springtime and soon summer will be here and berries will be all over! Not that we can’t get berries at any time of year but it is always better to eat foods that are in season. Did you know that berries are at least 85% water?? Makes sense when you think of how juicy they are huh? They are loaded with water and fiber as well as many antioxidants. The fiber in berries help fill you up and, along with the water in them, help you get into that bikini!

  • Raspberries

  • Boysenberries

  • Blackberries

  • Blueberries

  • Cranberries

  • Strawberries

The antioxidants these little guys contain allow your body to fight off and repair DNA damage and inflammation, that over time can lead to major illnesses. Anthocyanins (give berries their rich, vibrant color), quercetin and vitamin C are a few of the powerful antioxidants in berries. Anthocyanins reduce inflammation in the body and may help prevent and relieve pain from arthritis. Berries can also help slow age-related memory loss as the anthocyanins and quercetin found in them work together to make this happen. Quercetin is another powerful anti-inflammatory; it can help people with conditions like Rheumatoid Arthritis.

Vitamin C helps promote the health of the collagen in our skin and aids in maintaining cartilage stores and joint flexibility. The vitamin C in berries keeps our skin clear and luminous and our hair full and healthy. The fiber in berries help our bodies release excess weight and lowers blood pressure and cholesterol. Folate supports our bodies in producing serotonin, it may also help stabilize our mood and ward off depression.     

It is very important to be aware that most commercially produced berries are loaded with pesticides and fungicides (Strawberries are #2 on the latest Dirty Dozen list) and these chemicals really mess with our bodies by disrupting our hormones and often get stored in our fat cells. So, get your berries from organic sources or visit your Farmer’s Markets and talk to the farmers about their methods for growing your berries.  Be sure to eat your berries and enjoy the benefits of improved health, a slimmer waistline and great skin and hair!

Strawberry Superfood Smoothie

1 ½ - 2 cups unsweetened almond milk (rice/flax milk are options)

1 ½ cups organic strawberries, frozen/fresh

1 organic banana, fresh

1 tbsp raw cacao powder

1 tbsp hemp, cacao , maca superfood powder (this is the one I have)

1 tbsp organic chia seeds

½ cup ice cubes

**Blend and enjoy!


Schedule a Self-discovery Session with me at  https://www.timetrade.com/book/B6X4N