Make your own protein powder (it’s so much healthier!)

May 17th, 2018 | no comments

Plus:

  • Mel’s weekly food pick:
    Bob’s Red Mill Pea Protein Powder
  • Mel’s weekly recipe pick:
    Earthfood Powder

If you’ll recall from last week’s post, a healthy and well-balanced shake should have five components: A liquid base like almond milk, fruits and veggies, functional foods such as cacao or ginger, healthy fat, and healthy protein.

Protein is essential for balanced blood sugar. It also slows digestion and helps to keep you full so you eat less! Healthy protein sources include: plant-based protein powders, Bone Broth protein powder, fresh ground nut or seed butter, flax, hemp or chia seeds.

I’ve spent countless dollars on overpriced protein powders over the years. And you know what? I wasn’t really happy with most of them. Other than unsweetened plant-based and Bone Broth protein powders, most contain either added sugar, sugar alcohols, stevia, or worse…artificial sweeteners! 

Finally the lightbulb turned on and I thought: I can do SO much better than this! 

Rather than make my homemade protein powder all about protein, I decided to raise the nutrition and antioxidant potential by adding some healthy fat and functional food. My Earthfood Powder (scroll down for the recipe!) is a very simple recipe with only seven ingredients: 

  • Pea protein powder: for protein!
  • Pumpkin seeds (pepitas): for fiber, fat, and protein.
  • Flaxseed: for omega-3 fatty acids and fiber.
  • Hemp hearts: for more omega-3 fatty acids, fiber, and protein.
  • Ground cinnamon: for flavor and blood sugar control.
  • Cacao powder: for flavor, blood sugar control, mood, and magnesium!
  • Sea salt.

You can add Earthfood Powder (see recipe below) to oatmeal, yogurt, homemade protein bars, or shakes!

If you didn’t get the chance to check out last week’s recipe, click HERE for my Tropical Turmeric Shake…the perfect meal in a cup! You can add two tablespoons of Earthfood Powder in place of the hemp hearts in this recipe. 

Mel’s weekly food pick:
Bob’s Red Mill Pea Protein

Pea powder is a great way to add more protein to your homemade protein powder. 

Lots of plant-based protein powders on the market today use pea protein powder, as it blends very well in shakes and has a much smoother texture compared to brown rice protein.

The only ingredient in Bob’s Red Mill Pea Protein Powder is pea protein isolate. What that means is the protein is isolated from the peas using a low-heat, water based process. Unlike many other pea protein powders, there are no chemical solvents used. 

 

Mel’s weekly recipe pick:
Print Recipe
Earthfood Powder
Tired of overpriced protein powders full of additives and artificial sweeteners? Give my Earthfood Powder a try! A great source of healthy fat and protein...all from Earthfoods. This is how Mother Nature intended us to eat! This recipe is free of gluten, grains and dairy. 2 Earthfoods per serving: ♥♥
Course Smoothies
Prep Time 5 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 1 cup raw pepitas (pumpkin seeds)
  • 1 cup hemp hearts
  • 1 cup milled flaxseed
  • 1 tbsp. ground cinnamon
  • 1 tbsp. raw cacao powder
  • 1 tsp. Sea salt
  • 1 cup Bob's Red Mill Pea Protein Powder
Course Smoothies
Prep Time 5 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 1 cup raw pepitas (pumpkin seeds)
  • 1 cup hemp hearts
  • 1 cup milled flaxseed
  • 1 tbsp. ground cinnamon
  • 1 tbsp. raw cacao powder
  • 1 tsp. Sea salt
  • 1 cup Bob's Red Mill Pea Protein Powder
Instructions
  1. Add pepitas through sea salt to a food processor or blender and process until seeds are broken down (about 1 minute).
  2. Pour contents into a large mixing bowl or container with lid and add pea protein, mixing (or shaking) until thoroughly combined.
  3. Store in airtight container in refrigerator or freezer. Enjoy! 🙂
Recipe Notes

Nutrition Facts per serving (2 tbsp.): Calories: 100Total Fat: 7 g; Saturated Fat: 1 g; Sodium: 150 mg; Potassium: 0 mg; Total Carbohydrate: 3 g; Dietary fiber: 3 g; Net Carbohydrates: 0 grams; Sugar: 0 g; Protein: 8 g

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Earthfood Powder

May 17th, 2018 | no comments

I’ve spent countless dollars on overpriced protein powders over the years. And you know what? I wasn’t really happy with most of them. Other than unsweetened plant-based and Bone Broth protein powders, most contain either added sugar, sugar alcohols, stevia, or worse…artificial sweeteners!

Finally the lightbulb turned on and I thought: I can do SO much better than this! 

My Earthfood Powder is a very simple recipe with only seven ingredients: 

  • Pea protein powder: for protein!
  • Pumpkin seeds (pepitas): for fiber, fat, and protein.
  • Flaxseed: for omega-3 fatty acids and fiber.
  • Hemp hearts: for more omega-3 fatty acids, fiber, and protein.
  • Ground cinnamon: for flavor and blood sugar control.
  • Cacao powder: for flavor, blood sugar control, and magnesium!
  • Sea salt.

You can add Earthfood Powder to smoothies, oatmeal, yogurt, or homemade protein bars!

Print Recipe
Earthfood Powder
Tired of overpriced protein powders full of additives and artificial sweeteners? Give my Earthfood Powder a try! A great source of healthy fat and protein...all from Earthfoods. This is how Mother Nature intended us to eat! This recipe is free of gluten, grains and dairy. 2 Earthfoods per serving: ♥♥
Course Smoothies
Prep Time 5 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 1 cup raw pepitas (pumpkin seeds)
  • 1 cup hemp hearts
  • 1 cup milled flaxseed
  • 1 tbsp. ground cinnamon
  • 1 tbsp. raw cacao powder
  • 1 tsp. Sea salt
  • 1 cup Bob's Red Mill Pea Protein Powder
Course Smoothies
Prep Time 5 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 1 cup raw pepitas (pumpkin seeds)
  • 1 cup hemp hearts
  • 1 cup milled flaxseed
  • 1 tbsp. ground cinnamon
  • 1 tbsp. raw cacao powder
  • 1 tsp. Sea salt
  • 1 cup Bob's Red Mill Pea Protein Powder
Instructions
  1. Add pepitas through sea salt to a food processor or blender and process until seeds are broken down (about 1 minute).
  2. Pour contents into a large mixing bowl or container with lid and add pea protein, mixing (or shaking) until thoroughly combined.
  3. Store in airtight container in refrigerator or freezer. Enjoy! 🙂
Recipe Notes

Nutrition Facts per serving (2 tbsp.): Calories: 100Total Fat: 7 g; Saturated Fat: 1 g; Sodium: 150 mg; Potassium: 0 mg; Total Carbohydrate: 3 g; Dietary fiber: 3 g; Net Carbohydrates: 0 grams; Sugar: 0 g; Protein: 8 g

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How to make the perfect breakfast shake

May 10th, 2018 | no comments

Plus: 

  • Mel’s weekly food pick:
    MCT oil
  • Mel’s weekly recipe pick:
    Tropical Turmeric Shake

About ten years ago I went on the hunt for a simple breakfast that would pack the most nutrition possible in one container. I found my solution in a shake.

Some ask: Why not just eat the food instead? That’s a fair question. If you think about it though, how likely are you to sit down with a fork and eat a plate full of kale, avocado, berries, almond butter, turmeric root, and chia seeds for breakfast? That’s what I thought.

My Peace of Health Shakes offer the best of both worlds: nutrition and convenience. All you need is a blender, a handful of ingredients, and five minutes. Each shake contains at least three servings of Earthfoods, which are whole, plant-based, nutrient-rich foods from the earth. They are powerful beyond measure and include vegetables, fruits, beans, nuts, seeds, herbs, spices, and other natural whole foods.

Do-It-Yourself Shakes:

To create your very own Peace of Health Shake, here are five components you should consider including to ensure it is well-balanced and satisfying.

  1. Liquid Base:
    The best base for your shake is one that’s low in sugar, without added artificial sweeteners like sucralose (Splenda) or aspartame. Choose water, coconut water, unsweetened green tea or unsweetened almond, cashew, coconut or flax milk.
    Amount per shake:
    12-16 ounces (when adding avocado, you may need to increase the amount of liquid)
  2. Healthy Protein:
    Protein is essential for balanced blood sugar. It also slows digestion and helps to keep you full so you eat less! Healthy protein sources include plant-based protein powders, Bone Broth protein powder, fresh ground nut or seed butter (almond, peanut, cashew, sunflower, etc.), tahini, flax, hemp or chia seeds. Note: Nuts, seeds, nut/seed butters and tahini also double as a Healthy Fat!

    Amount per shake (pick one to two servings):
    ½-1 scoop powder; 1 tbsp. nut or seed butter, tahini, flax, hemp or chia seeds; 2 tbsp. nuts/seeds: almonds, cashews, macadamia nuts, peanuts, pecans, pine nuts, pistachios, pumpkin seeds, sunflower seeds, walnuts.
  3. Healthy Fat:
    Most people forget to add healthy fat to their shake. Eating too little fat causes increased hunger and cravings, lowered metabolism and weight gain (yes … weight gain!). If you want to stay satisfied for hours, add a serving or two of healthy fat to your smoothie, such as: Fresh ground nut or seed butter (almond, peanut, cashew, sunflower, etc.), tahini, flax, hemp or chia seeds, coconut oil, coconut butter, MCT oil or avocado. Note: Nuts, seeds, nut/seed butters and tahini also double as a Healthy Protein!
    Amount per shake (pick one to three servings):
    1 tbsp. nut or seed butter; 2 tbsp. nuts or seeds (see Healthy Protein above for a list); 1 tbsp. tahini; 1 tbsp. chia, flax or hemp seeds; ½-1 tbsp. coconut oil; ½-1 tbsp. coconut butter; ½-1 tbsp. MCT oil; ½ of small or ¼ of large avocado

  4. Veggies & Fruit:
    Boost the cleansing power of your shake with a couple servings of healthy carbohydrates, like spinach, kale or other leafy green, greens powder, carrots, beets, berries, banana, apple or pear. Fruits and veggies also offer a healthy dose of fiber, which can help prevent constipation. Bonus!

    Amount per shake (pick 1+ veggie and one fruit):
    1 big handful of spinach, kale or other green; 1 big handful of cabbage; 1 scoop greens powder; ½-1 cup carrots, beets or frozen cauliflower; ½ cup canned pumpkin (not pumpkin pie filling); ½ cup fruit
  5. Functional Foods:
    Functional foods are foods that have a potentially positive effect on health beyond basic nutrition. They are super easy to add to a shake! Functional foods include: cacao powder, fresh turmeric, fresh ginger, cinnamon, maca powder, and matcha!

    Amount per shake (pick 1-3 servings):
    1 tbsp. cacao, fresh turmeric or ginger; ½ tsp. matcha, ½-1 tsp. maca, cinnamon or dried ginger or turmeric

Not sweet enough?

My Peace of Health Shakes are not sweet…and that’s by design! This is something I had to work on decreasing little by little over the years. If you are just getting started and would prefer your shake a little on the sweeter side, try adding one of the following: 

  • A natural flavor enhancer like a few dashes of ground cinnamon, a wedge of lemon, lime or orange, a few sprigs of fresh mint, or a teaspoon of organic, pure vanilla or peppermint extract and blend!
  • An extra serving of fruit.
  • Up to one teaspoon of raw honey, pure maple syrup, or coconut nectar, or one pitted date and blend!
Mel’s weekly food pick:
MCT oil

Let me just start out by shouting from the rooftop: I am in L-O-V-E with MCT oil! When I add a tablespoon to my morning smoothie, I swear my entire world turns to pink glitter and everyone I talk to sounds like the legendary and sultry Mr. Barry White (seriously). Yeah…it’s that good!

So what exactly is this super oil and how can you use it to support your health? MCT stands for Medium Chain Triglyceride—a special type of saturated fatty acid derived from coconut oil that is quickly absorbed by the body and metabolized as fuel, instead of being stored as fat. What this means is, it can boost your metabolism, burn more calories and fat, and reduce fat storage, while curbing your appetite.

The benefits of MCT oil go way beyond weight control. It can also help you:

  • Improve your gut health
  • Experience a sharp and focused mind
  • Reduce inflammation in your body
  • Improve digestion
  • Balance hormone levels
  • Improve your mood (think pink glitter and Barry White)
  • Increase your energy level

Are you feeling super motivated to buy a bottle of MCT oil and pour it over everything you eat? Slow down there cowboy! If you overdo it, you may experience gastrointestinal distress or diarrhea. Start with one teaspoon and work your way up, adding one teaspoon at a time over the course of a few weeks. You can enjoy one to two tablespoons of MCT oil a day once tolerated. To further reduce the chance of experiencing “disaster pants”, always pair MCT oil with another fat, such as extra virgin olive oil, avocado, or almond butter. 

Mel’s weekly recipe pick:
Tropical Turmeric Shake

A well-balanced and satisfying shake contains five main ingredients:

  1. A liquid base
  2. Healthy protein
  3. Healthy fat
  4. Veggies and fruit
  5. Functional foods

My Tropical Turmeric Shake uses unsweetened coconut milk as the liquid base, hemp hearts for protein, avocado and MCT oil for healthy fat, fresh kale, lime, mango, and pineapple for veggies and fruit, and fresh turmeric and ginger for functional foods. 

It’s loaded with tons of healing Earthfoods (six servings to be exact). Drink it for breakfast or lunch and I promise you will feel on top of the world! 

Print Recipe
Tropical Turmeric Shake
My shakes are not sweet...and that's by design! This is something I had to work on decreasing little by little over the years. If you are just getting started and would prefer your shake a little on the sweeter side, try adding an extra serving of fruit or one teaspoon of raw honey. This recipe is gluten, dairy, and grain free. 6 Earthfoods per serving: ♥♥♥♥♥♥
Prep Time 5 minutes
Servings
serving
Ingredients
  • 12-16 ounces unsweetened coconut milk
  • 1/4 lime
  • 1 tbsp. fresh turmeric root Alternatively you can use 1 tsp. of powdered turmeric
  • 1 tbsp. fresh ginger root Alternatively you can use 1 tsp. of powdered ginger
  • 1 tbsp. hemp hearts Or 2 tbsp. Earthfood Powder (see Recipe Notes)
  • 1/2 small avocado, peeled and seeded
  • 1/2 tbsp. MCT oil I like Dr. Formulated MCT Oil
  • 2 cups fresh organic kale or spinach
  • 1/4 cup frozen pineapple
  • 1/4 cup frozen mango or 1/4 of a banana
  • Sprinkle organic, unsweetened coconut flakes
Prep Time 5 minutes
Servings
serving
Ingredients
  • 12-16 ounces unsweetened coconut milk
  • 1/4 lime
  • 1 tbsp. fresh turmeric root Alternatively you can use 1 tsp. of powdered turmeric
  • 1 tbsp. fresh ginger root Alternatively you can use 1 tsp. of powdered ginger
  • 1 tbsp. hemp hearts Or 2 tbsp. Earthfood Powder (see Recipe Notes)
  • 1/2 small avocado, peeled and seeded
  • 1/2 tbsp. MCT oil I like Dr. Formulated MCT Oil
  • 2 cups fresh organic kale or spinach
  • 1/4 cup frozen pineapple
  • 1/4 cup frozen mango or 1/4 of a banana
  • Sprinkle organic, unsweetened coconut flakes
Instructions
  1. Add all ingredients (except coconut) to a high-powered blender (such as Vitamix, Blendtec or Ninja) in the order listed and blend until smooth. Top with a sprinkle of organic, unsweetened coconut flakes. Enjoy!
Recipe Notes

Click HERE for Earthfood Powder recipe!

Nutrition Facts per serving: Calories: 415Total Fat: 27 g; Saturated Fat: 15 g; Sodium: 65 mg; Potassium: 1125 mg; Total Carbohydrate: 40 g; Dietary fiber: 14 g; Net Carbohydrates: 26 grams; Sugar: 15 g (no added sugar); Protein: 11 g

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Tropical Turmeric Shake

May 10th, 2018 | no comments

A well-balanced and satisfying shake contains five main ingredients:

  1. A liquid base
  2. Healthy protein
  3. Healthy fat
  4. Veggies and fruit
  5. Functional foods

My Tropical Turmeric Shake uses unsweetened coconut milk as the liquid base, hemp hearts for protein, avocado and MCT oil for healthy fat, fresh kale, lime, mango, and pineapple for veggies and fruit, and fresh turmeric and ginger for functional foods. 

It’s loaded with tons of healing Earthfoods (six servings to be exact). Drink it for breakfast or lunch and I promise you will feel on top of the world! 

Print Recipe
Tropical Turmeric Shake
My shakes are not sweet...and that's by design! This is something I had to work on decreasing little by little over the years. If you are just getting started and would prefer your shake a little on the sweeter side, try adding an extra serving of fruit or one teaspoon of raw honey. This recipe is gluten, dairy, and grain free. 6 Earthfoods per serving: ♥♥♥♥♥♥
Prep Time 5 minutes
Servings
serving
Ingredients
  • 12-16 ounces unsweetened coconut milk
  • 1/4 lime
  • 1 tbsp. fresh turmeric root Alternatively you can use 1 tsp. of powdered turmeric
  • 1 tbsp. fresh ginger root Alternatively you can use 1 tsp. of powdered ginger
  • 1 tbsp. hemp hearts Or 2 tbsp. Earthfood Powder (see Recipe Notes)
  • 1/2 small avocado, peeled and seeded
  • 1/2 tbsp. MCT oil I like Dr. Formulated MCT Oil
  • 2 cups fresh organic kale or spinach
  • 1/4 cup frozen pineapple
  • 1/4 cup frozen mango or 1/4 of a banana
  • Sprinkle organic, unsweetened coconut flakes
Prep Time 5 minutes
Servings
serving
Ingredients
  • 12-16 ounces unsweetened coconut milk
  • 1/4 lime
  • 1 tbsp. fresh turmeric root Alternatively you can use 1 tsp. of powdered turmeric
  • 1 tbsp. fresh ginger root Alternatively you can use 1 tsp. of powdered ginger
  • 1 tbsp. hemp hearts Or 2 tbsp. Earthfood Powder (see Recipe Notes)
  • 1/2 small avocado, peeled and seeded
  • 1/2 tbsp. MCT oil I like Dr. Formulated MCT Oil
  • 2 cups fresh organic kale or spinach
  • 1/4 cup frozen pineapple
  • 1/4 cup frozen mango or 1/4 of a banana
  • Sprinkle organic, unsweetened coconut flakes
Instructions
  1. Add all ingredients (except coconut) to a high-powered blender (such as Vitamix, Blendtec or Ninja) in the order listed and blend until smooth. Top with a sprinkle of organic, unsweetened coconut flakes. Enjoy!
Recipe Notes

Click HERE for Earthfood Powder recipe!

Nutrition Facts per serving: Calories: 415Total Fat: 27 g; Saturated Fat: 15 g; Sodium: 65 mg; Potassium: 1125 mg; Total Carbohydrate: 40 g; Dietary fiber: 14 g; Net Carbohydrates: 26 grams; Sugar: 15 g (no added sugar); Protein: 11 g

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The MOST powerful tool for your health

May 3rd, 2018 | no comments

Plus: 

NOTE: This is a long and intense read, but I really need you to spend time with it because it can change your life. I know because it changed mine.

I’m often asked to develop meal plans by well-intentioned, eager individuals. I have to be honest with you…I cringe just a little bit upon each request. And here’s why.

When I was in the throes of my three-year battle with binge eating disorder, the one thing I had plenty of, was meal plans. The calories, carbs, protein, and fat were meticulously calculated to guarantee balance and nutrition. But guess what? Not one of those meal plans saved me from binging on junk food later in the day. Not one!

Has this ever happened to you?

Picture this: You come home from work starving. Because you just went shopping for all of the foods on your perfectly laid out meal plan, the refrigerator is full of fruits, vegetables, hummus, and hard-boiled eggs, and you are beyond armed to handle the situation. Hell, you even cleaned the vegetables and portioned them into individual baggies for easy access. 

But…you remember there’s a fresh bag of potato chips in the pantry, which by the way are NOT part of your perfect meal plan. Did I mention that potato chips just happened to be one of your favorite foods in the whole world? 

Your intentions are pure, you have a world-class meal plan in hand, and you are convinced you have enough “willpower” to get you through this “weak” moment. So there you are, faced with raw veggies and hummus in one hand, and a bag of potato chips in the other. Remember, you are starving. Which one do you choose? Come on…it’s just me and you, so you can be honest. Which one do you choose? 

Listen, no meal plan in the world will save you from the ocean of tempting foods thrown in your face nearly every time you turn your head.

You need more than a meal plan. If you want to succeed at living a healthy life for the long haul, you need to turn inward.

Turn inward? What does that even mean and what exactly are you supposed to be looking for when you turn inward? 

It means tapping into your inner strength– what I call peace. Make no mistake, no matter how out-of-control your life is, like a candle flame that never extinguishes, perfect peace is in you, always burning bright. But you don’t always see it.

Accessing your peace at any given moment is not only possible, it is your duty if you wish to live in harmony with food and make wise choices to support your health. It’s the only thing that will truly get you through a “weak” moment. And you know what? These moments aren’t even weak- that’s just a word we use to label it because we don’t have the proper tools to handle the situation. That all changes today, because I am giving you that tool right now. And guess what? It won’t cost you a single cent.

How to access your strength and peace

Lack of presence is the only thing preventing you from claiming this gift that is your birthright, yet the present moment is something available to us all.

To enter the doorway into presence, where all of your power rests, all you have to do is take one single conscious breath. That’s it!

If you stop and think about it, this really makes sense doesn’t it? You can’t breathe in the past or future; you can only breathe in the present moment. So the more conscious breaths you take– particularly upon making a food choice or other decision impacting your wellbeing– the more present you become. And with this, comes the gift of peace.

Let’s go even deeper…

To help you really tap into the endless supply of peace that is waiting for you, I would like to take this one step further. Let’s bring your peace to life with a visual image.

Imagine a bright, colorful light resting inside of you called your “light of peace.” My light of peace is pink-lavender, a color similar to those magical sunsets that only grace our presence every once in great while. Whenever I witness this type of glorious sunset, I always enter into a state of deep serenity. Think of a color that evokes feelings of serenity deep within you– this is the color of your light of peace.

As you practice the art of taking a fully conscious breath in and out, picture your light of peace filling your entire body and then extending beyond your body in every direction. Feel it as it washes over you, bathing your entire body in the warmth of its loving protection. Nothing can penetrate it or disturb you– not a bag of potato chips, demanding boss, overbooked schedule, or annoying in-law. 

Everything is possible in this state of full presence, as it is here you are connected to who you really are– your higher Self.

How do I handle negative emotions? I am human after all!

Negative emotions that trigger you to devour that pint of strawberry ice cream in the freezer, are caused by remembering a past experience or anticipating a future event. But neither one really exists in the moment.

When you experience any number of negative emotional states, like despair or doubt, it is necessary to lift the veil and discover the peace that is waiting for you. You do this by closing your eyes and taking a long, slow, deep breath in and out.

You have now entered into the present moment, where your light of peace fills your entire body. In this moment, all is well. You have no worries, only peace. You are now in the right frame of mind to face that ice cream and make a conscious choice whether or not it is worthy of going into your body.

Do you understand the simplicity of what I am suggesting to you? 

Stop making things so difficult for yourself. If you want to put an end to the ridiculous search for a solution and actually DO the work that will carry you through any situation, turn inward and seek no further. The irony is, it is the furthest thing from work. It is tapping into something that has been waiting for you all along. 

If you want another perfectly calorie-counted meal plan, go online and search for it. There are plenty out there for free. Could you use nutritional guidance? Of course! I have no problem with teaching people how to form balanced meals and offer them healthy and tasty recipes. That’s what my weekly blog posts are for!

Now hear this…

The peace you long for–that you believe is missing in your life– never went anywhere! It isn’t something you achieve some day, after you’ve found the perfect meal plan, lost those twenty pounds, and lowered your cholesterol. It is never ending and always available…when you are allowing it.

What are you afraid of? That you just might find the solution you’ve been seeking all of these years? 

Mel’s weekly food pick:
I Heart Keenwah Toasted Quinoa Hot Cereal

Looking for a hot cereal that isn’t oatmeal? Seek no further! 🙂 I’ve become a huge fan of I Heart Keenwah Toasted Quinoa Hot Cereal. Think ‘Cream of Wheat’ in consistency, but with the nutritional benefits of quinoa.

Those looking to avoid grains and gluten in their diet can benefit from including quinoa, as it is technically a seed (it only looks like a grain).

Quinoa is considered a complete protein because it contains all of the essential amino acid that our body can’t make on its own– this is quite rare for a plant-based food. I prefer my quinoa hot cereal on the savory side by adding leftover roasted vegetables, diced avocado and hard boiled egg, sliced almonds, grass fed butter, sea salt and pepper. If this sounds good to you, check out my weekly recipe pick below for Savory Hot Breakfast Cereal (that’s not oatmeal).

Mel’s weekly recipe pick:
Savory Hot Breakfast Cereal (that’s  not oatmeal)

Are you bored with the same old tired bowl of oatmeal for breakfast? Looking to mix things up a bit? Then you are going to love this recipe. Rather than oatmeal, it incorporates I Heart Keenwah Toasted Quinoa Hot Cereal, a flaked quinoa that cook up in a mere minute and has the consistency of Cream of Wheat. 

I’ve found that when I make my hot cereal savory, it tends to have more staying power and hunger seems to stay away for at least a good four hours. Why savory? Because you can easily add protein-rich foods like eggs or chicken and creamy textures like butter and avocado. You can also sneak in a serving of vegetables by mixing in leftover roasted vegetables from last night’s dinner. (HINT: Always roast more vegetables than you will eat for dinner so you will have leftovers for your savory breakfast!) 

Quinoa is technically a seed, which makes this recipe grain and gluten-free!

Print Recipe
Savory Hot Breakfast Cereal (that's not oatmeal)
I prefer my hot cereal on the savory side by adding leftover roasted vegetables, diced avocado and hard boiled egg, sliced almonds, grass fed butter, sea salt and pepper. You could also substitute leftover chicken for the egg--it's just as yummy and filling! This recipe is grain and gluten free. 2 Earthfoods per serving: ♥♥
Course Breakfast
Prep Time 5 minutes
Cook Time 1 minute
Servings
serving
Ingredients
  • 1/4 cup I Heart Keenwah Toasted Quinoa Hot Cereal
  • 3/4 cup water
  • 1 tsp. grass fed butter Kerrygold or Organic Valley
  • 1/4 avocado, peeled and diced
  • 2 tbsp. sliced almonds Toast the almonds for extra flavor!
  • 1 organic free-range egg, hard boiled and diced
  • 1 cup leftover roasted vegetables, heated Broccoli, cauliflower, Brussels sprouts, sweet potatoes, and onions all taste amazing in savory cereal. Take your pick!
  • sea and pepper to taste
Course Breakfast
Prep Time 5 minutes
Cook Time 1 minute
Servings
serving
Ingredients
  • 1/4 cup I Heart Keenwah Toasted Quinoa Hot Cereal
  • 3/4 cup water
  • 1 tsp. grass fed butter Kerrygold or Organic Valley
  • 1/4 avocado, peeled and diced
  • 2 tbsp. sliced almonds Toast the almonds for extra flavor!
  • 1 organic free-range egg, hard boiled and diced
  • 1 cup leftover roasted vegetables, heated Broccoli, cauliflower, Brussels sprouts, sweet potatoes, and onions all taste amazing in savory cereal. Take your pick!
  • sea and pepper to taste
Instructions
  1. Place quinoa and water in a microwave-safe bowl, stir until combined. Heat in microwave on high for 60 seconds.
  2. Stir in butter, sea salt and pepper. Top with roasted vegetables, egg, almonds, and avocado. Enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 400Total Fat: 22 g; Saturated Fat: 4 g; Sodium: 525 mg; Potassium: 790 mg; Total Carbohydrate: 33 g; Dietary fiber: 12 g; Net Carbohydrates: 21 grams; Sugar:  3 g; Protein: 13 g

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Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

Savory Hot Breakfast Cereal (that’s not oatmeal)

May 3rd, 2018 | no comments

Are you bored with the same old tired bowl of oatmeal for breakfast? Looking to mix things up a bit? Then you are going to love this recipe. Rather than oatmeal, it incorporates I Heart Keenwah Toasted Quinoa Hot Cereal, a flaked quinoa that cook up in a mere minute and has the consistency of Cream of Wheat. 

I’ve found that when I make my hot cereal savory, it tends to have more staying power and hunger seems to stay away for at least a good four hours. Why savory? Because you can easily add protein-rich foods like eggs or chicken and creamy textures like butter and avocado. You can also sneak in a serving of vegetables by mixing in leftover roasted vegetables from last night’s dinner. (HINT: Always roast more vegetables than you will eat for dinner so you will have leftovers for your savory breakfast!) 

Quinoa is technically a seed, which makes this recipe grain and gluten-free!

Print Recipe
Savory Hot Breakfast Cereal (that's not oatmeal)
I prefer my hot cereal on the savory side by adding leftover roasted vegetables, diced avocado and hard boiled egg, sliced almonds, grass fed butter, sea salt and pepper. You could also substitute leftover chicken for the egg--it's just as yummy and filling! This recipe is grain and gluten free. 2 Earthfoods per serving: ♥♥
Course Breakfast
Prep Time 5 minutes
Cook Time 1 minute
Servings
serving
Ingredients
  • 1/4 cup I Heart Keenwah Toasted Quinoa Hot Cereal
  • 3/4 cup water
  • 1 tsp. grass fed butter Kerrygold or Organic Valley
  • 1/4 avocado, peeled and diced
  • 2 tbsp. sliced almonds Toast the almonds for extra flavor!
  • 1 organic free-range egg, hard boiled and diced
  • 1 cup leftover roasted vegetables, heated Broccoli, cauliflower, Brussels sprouts, sweet potatoes, and onions all taste amazing in savory cereal. Take your pick!
  • sea and pepper to taste
Course Breakfast
Prep Time 5 minutes
Cook Time 1 minute
Servings
serving
Ingredients
  • 1/4 cup I Heart Keenwah Toasted Quinoa Hot Cereal
  • 3/4 cup water
  • 1 tsp. grass fed butter Kerrygold or Organic Valley
  • 1/4 avocado, peeled and diced
  • 2 tbsp. sliced almonds Toast the almonds for extra flavor!
  • 1 organic free-range egg, hard boiled and diced
  • 1 cup leftover roasted vegetables, heated Broccoli, cauliflower, Brussels sprouts, sweet potatoes, and onions all taste amazing in savory cereal. Take your pick!
  • sea and pepper to taste
Instructions
  1. Place quinoa and water in a microwave-safe bowl, stir until combined. Heat in microwave on high for 60 seconds.
  2. Stir in butter, sea salt and pepper. Top with roasted vegetables, egg, almonds, and avocado. Enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 400Total Fat: 22 g; Saturated Fat: 4 g; Sodium: 525 mg; Potassium: 790 mg; Total Carbohydrate: 33 g; Dietary fiber: 12 g; Net Carbohydrates: 21 grams; Sugar:  3 g; Protein: 13 g

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How bad do you want it?

April 26th, 2018 | no comments

Plus: 

I’m pretty committed to my health. In any given week, I make healthy choices 80% of the time, while leaving a 20% buffer for some fun, like high quality cheese and chocolate (and of course, my favorite– tortilla chips). I’m also fairly consistent with my workouts, hitting the pavement and logging a few miles most days of the week. 

One of the habits I let slip however, is my weight training routine. It’s never been my favorite thing to do, so it’s pretty easy for me to skip it all together…even though I know it’s important. 

I am a master sniffer of bullshit and of calling people out on their BS excuses. The time finally arrived when I had to call myself out.

The very fact that my lack of weight training bugged me, led me to the realization that it was in fact important. But just because you deem something as important, doesn’t mean you always do it, right? For example, you may believe that getting eight hours of sleep is important, yet only log a measly five hours per night on average.

In these cases, there’s a disconnect between what we say is important and what we are actually willing to do. I was feeling this disconnect big time! 

So here’s what I did…

I went into the bathroom, looked in the mirror at the big brown eyes staring back at me and asked the following question:

Melanie- how bad do you want it?

“It” being the desired end result: muscle and bone strength, and flexibility.

I sat with the question for a moment and promised I wouldn’t beat myself up if my answer was “not bad enough.” I would let the issue die and stop the ridiculous guilt trip. After all, I still had plenty of good habits to support my health!

Here’s the thing– I know what it feels like to be strong and flexible, and I am missing that feeling in my life…which is the source of the disconnect. 

How about you?

Are you feeling bothered by your:

  1. Lack of attention to the quality of your food choices?
  2. Overconsumption of processed food?
  3. Dependence on sugar to get you through the day?
  4. Inactive lifestyle?

Yes? Then it’s a clue that this is an important issue to you.

Think back to a time in your life when you were eating tons of veggies, drinking lots of water, and going to the gym like they were paying you to be there. You felt amazing didn’t you? Connected, on-top-of-the-world, energized, confident, and worthy. 

Can’t you feel those familiar emotions course through your veins as you remember that higher version of yourself?

So let me ask you…

How bad do you want it?

Then cut the BS and get real with yourself. You’ve proven it can be done, so go after it again! The real you is waiting…

PS: I’m wrapping up my first full week back in the weight room…and feeling on-top-of-the-world! 🙂

 

Mel’s weekly product pick:
Fermented vegetables

The collection of more than 100 trillion organisms living within your intestines, mouth and nose, called your microbiome, influences practically everything about you, including your: mood, immune system, sleep, digestion, body weight, and food cravings. 

To grow and sustain the good bacteria, in addition to eating a balanced diet chock-full of a wide variety of plant-based foods and low in processed foods, you’ll also want to eat a steady supply of probiotic-rich foods. Probiotics are foods containing live bacteria that replace or add to the beneficial bacteria normally present in your gut.

Fermented vegetables are an amazing source of good bacteria. They can be found in the refrigerated section of your local grocery store, often near the deli department. Quality brands include: Wake Robin, Farmhouse Culture, and Cleveland Kraut.

Fermented veggies include everything from raw sauerkraut, kimchi, beets, and green beans, to cucumbers, onions, cauliflower, and carrots. They can be easily added to salads, hot vegetable dishes, omelets, rice or quinoa-based dishes (as in this week’s recipe for Lentil, Quinoa & Kimchi Salad), or as a sandwich topping. To reap the benefits, you only need a spoonful or two…yeah, they are that powerful! 

NOTE: Don’t heat your fermented vegetables above 75 degrees Fahrenheit, otherwise you’ll kill the beneficial bacteria.

 

Mel’s weekly recipe pick:
Lentil, Quinoa & Kimchi Salad

Earlier this week I was doing some serious scrambling for dinner. The refrigerator was full of food but I was empty of motivation. So what did I come up with? Olives, roasted broccoli, and slices of Gouda cheese. Yeah, I know…pitiful, right?

Then I remembered the containers of cooked lentils and quinoa in the refrigerator– these are weekly staples in the Jatsek household, as I like to have them on hand to add as quick nutrition-boosters to salads and even omelets.

I grabbed the jar of Wake Robin Kickin’ Kimchi and what I came up with was a surprisingly tasty and nutritious side salad brimming with protein, fiber, and probiotics! 

Lentil, Quinoa & Kimchi Salad makes for a great side dish or a standalone lunch. I’m sure you will love it! 

Print Recipe
Lentil, Quinoa & Kimchi Salad
Thanks to the addition of just a couple spoonfuls of kimchi, this little salad packs a flavorful punch! Kimchi is a staple in Korean cuisine. A blend of fermented daikon radish, carrot, onion, bok choi, apple, red pepper, ginger and garlic, kimchi is a wonderful source of friendly bacteria, called probiotics. This recipe is vegan, dairy free, and gluten free. 2 Earthfoods per serving: ♥♥
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup lentils, cooked
  • 1/2 cup quinoa, cooked
  • 1/4 cup raw unsalted pepitas (pumpkin seeds), toasted
  • 1/4 cup kimchi Wake Robin Kickin' Kimchi
  • 6 cherry tomatoes, sliced
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. extra virgin olive oil
  • Sea salt and pepper to taste
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup lentils, cooked
  • 1/2 cup quinoa, cooked
  • 1/4 cup raw unsalted pepitas (pumpkin seeds), toasted
  • 1/4 cup kimchi Wake Robin Kickin' Kimchi
  • 6 cherry tomatoes, sliced
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. extra virgin olive oil
  • Sea salt and pepper to taste
Instructions
  1. Cook lentils and quinoa according to package directions. Boil an entire bag of lentils and extra quinoa and store in an airtight container in the refrigerator. Use throughout the week in soups, sauces, salads, casseroles, and omelets!
  2. Toast pumpkin seeds in toaster oven or in a skillet over medium heat until golden brown. Be careful because they can burn quickly!
  3. Add all ingredients to a bowl and mix thoroughly until combined. Enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 285Total Fat: 10 g; Saturated Fat: 1 g; Sodium: 125 mg; Potassium: 195 mg; Total Carbohydrate: 38 g; Dietary fiber: 10 g; Net Carbohydrates: 28 grams; Sugar:  3 g; Protein: 13 g

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Lentil, Quinoa & Kimchi Salad

April 25th, 2018 | no comments

Earlier this week I was doing some serious scrambling for dinner. The refrigerator was full of food but I was empty of motivation. So what did I come up with? Olives, roasted broccoli, and slices of Gouda cheese. Yeah, I know…pitiful, right?

Then I remembered the containers of cooked lentils and quinoa in the refrigerator– these are weekly staples in the Jatsek household, as I like to have them on hand to add as quick nutrition-boosters to salads and even omelets.

I grabbed the jar of Wake Robin Kickin’ Kimchi and what I came up with was a surprisingly tasty and nutritious side salad brimming with protein, fiber, and probiotics! 

Lentil, Quinoa & Kimchi Salad makes for a great side dish or a standalone lunch. I’m sure you will love it! 

Print Recipe
Lentil, Quinoa & Kimchi Salad
Thanks to the addition of just a couple spoonfuls of kimchi, this little salad packs a flavorful punch! Kimchi is a staple in Korean cuisine. A blend of fermented daikon radish, carrot, onion, bok choi, apple, red pepper, ginger and garlic, kimchi is a wonderful source of friendly bacteria, called probiotics. This recipe is vegan, dairy free, and gluten free. 2 Earthfoods per serving: ♥♥
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup lentils, cooked
  • 1/2 cup quinoa, cooked
  • 1/4 cup raw unsalted pepitas (pumpkin seeds), toasted
  • 1/4 cup kimchi Wake Robin Kickin' Kimchi
  • 6 cherry tomatoes, sliced
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. extra virgin olive oil
  • Sea salt and pepper to taste
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup lentils, cooked
  • 1/2 cup quinoa, cooked
  • 1/4 cup raw unsalted pepitas (pumpkin seeds), toasted
  • 1/4 cup kimchi Wake Robin Kickin' Kimchi
  • 6 cherry tomatoes, sliced
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. extra virgin olive oil
  • Sea salt and pepper to taste
Instructions
  1. Cook lentils and quinoa according to package directions. Boil an entire bag of lentils and extra quinoa and store in an airtight container in the refrigerator. Use throughout the week in soups, sauces, salads, casseroles, and omelets!
  2. Toast pumpkin seeds in toaster oven or in a skillet over medium heat until golden brown. Be careful because they can burn quickly!
  3. Add all ingredients to a bowl and mix thoroughly until combined. Enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 285Total Fat: 10 g; Saturated Fat: 1 g; Sodium: 125 mg; Potassium: 195 mg; Total Carbohydrate: 38 g; Dietary fiber: 10 g; Net Carbohydrates: 28 grams; Sugar:  3 g; Protein: 13 g

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A 5-Step Plan to Kick Your Sugar Habit in 10-Days

April 19th, 2018 | no comments

 

Plus:

In last week’s post I mentioned how, over the years, I slowly trained my taste buds to prefer less sweet. But I didn’t tell you how to do it yourself! That’s why I’m back with a plan to help you kick your sugar habit…in just ten days!

And just in case you need a good reason to say goodbye to sugar (at least for now), click HERE

If you’re serious…

If you’re serious about cutting sugar out of your diet, I’d like you to join me from April 23rd through May 2nd for the 10-Day FED UP Challenge. It originated from the 2014 Documentary “Fed Up”—a movie supported by the Institute for Functional Medicine—which exposes the truth about sugar and the processed food industry. You can view the movie online at: www.fedupmovie.com.

To participate in the challenge, you are asked to give up all forms of added sugar for ten days.

Sounds easy enough, right? The rules of the challenge are simple, however the challenge itself will probably be one of the most difficult, yet rewarding feats you’ve ever accomplished…but I know you’re up for it!

Your taste buds are trained, by you, to crave the very foods you are placing upon them. So if they are used to getting sugar, they will crave sugar. But don’t worry; your cravings will subside after a couple of days, so hang in there!

If you’re up for the challenge, I’ll be posting tips on my Facebook page to support you, so go ahead and send me a friend request now!

In the mean time, here are five steps to help you kick your sugar habit over the ten-day challenge:

5 Steps to Kick Your Sugar Habit in 10-Days

Step one: Drink only healthy beverages

Refrain from drinking sweetened beverages (including ALL alcohol) and from adding sugar in any form or zero-calorie sweeteners to your drinks (Click HERE for a list of added sugars).

Zero-calorie sweeteners include: Acesulfame potassium (Sweet One; ACK; Ace K), aspartame (Equal; NutraSweet), erythritol, isomalt, maltitol, mannitol, monk fruit, neotame, polydextrose, saccharin (Sweet’ N Low), sorbitol, stevia (Pure Via, Truvia), sucralose (Splenda), tagatose, xylitol.

Healthy beverages include: water, unsweetened tea or coffee, or any one of the recommended beverages from this list: Your favorite foods without added sugar.

Step two: Become a label detective

Understand that sugar occurs naturally in foods like fruits, vegetables, unsweetened milk and yogurt, unprocessed grains (i.e. quinoa, oats, etc.), beans and nuts, and therefore when you look at the grams of sugar on the Nutrition Facts label, you will notice it contains some. Don’t worry about naturally occurring sugar because that’s not the type that will get you into trouble.

Before putting it in your cart, scan the ingredient list of all food labels for added sugar (Click HERE for a list of added sugars).

I’m not going to lie; this will be uber-frustrating at first. When you realize just how many of your favorite foods contain added sugar, you’ll probably want to sit down in the middle of the aisle and cry like a toddler sitting on Santa’s lap for the first time.

Here’s a short (yet far from exhaustive) list of sneaky foods with added sugar that may surprise you:

Alcohol mixers Cereal (hot and cold) Ketchup Smoothies
Peanut butter Crackers Jerky Salad dressing
Bread Dried fruit Nutrition bars Soup
Barbecue sauce Frozen meals Protein powder Spaghetti sauce
Beverages Meal replacement shakes Canned/jarred fruit Yogurt

 

Once you invest this small amount of time, your shopping trips will be much easier the next time around.

Step three: Make healthier choices with whole, unprocessed foods

Build your meals around single ingredient, unprocessed foods like: fruits, vegetables, small amounts of unprocessed grains (i.e. quinoa, oats, etc.), beans, nuts/seeds, herbs and spices, eggs, and fresh meats and seafood. If you need help with meal planning, click HERE.

Step four: Upgrade your favorite foods

Feeling deflated because you just found out your favorite brand of crackers—Ritz crackers—is made with the added sugar high fructose corn syrup (by the way…it’s true!)? Don’t worry, nine times out of ten you can find a suitable alternative to your favorite brands… without added sugar. Take a gander at THIS LIST for healthier, sugar-free, artificial sweetener-free alternatives.

Step five: Bust through cravings with these tips

This all sounds great in theory doesn’t it? But what happens when you get a craving for sugar that just won’t go away? Here are six helpful tips to carry you through your weak moments:

Tip #1: Eat something sour!
Anything sour, such as a spoonful of fermented vegetables, half of a grapefruit, a glass of lemon water, or a cup of hot water with a tablespoon of apple cider vinegar, can really stop your sugar craving in its tracks!

TRY: Cleveland Kraut, Wake Robin, or Farmhouse Culture fermented vegetables; Fresh squeezed lemon or Lakewood Organic Pure Lemon Juice; Bragg Apple Cider Vinegar.

Tip #2: Fill up on fiber
Fiber-rich foods, like fruits, veggies, nuts, seeds, and beans, can aid in blood sugar management. This is important because when your blood sugar spikes and crashes, hunger and sugar cravings are right around the corner waiting to suck you in! Remember, the goal is 25-35 grams of dietary fiber per day.

Click HERE for a list of high-fiber foods to get you started!

Tip #3: Eat a piece of fruit (and pair it with fat!)
It’s amazing how incredibly sweet fruit tastes to me now…even grapefruit! But it wasn’t always this way. I had to gradually reset my taste buds almost to baseline in order for this shift to happen. Like an infant getting her first spoonful of pureed peaches, it’s a pretty intense-level of sweet too! 

As you go through this challenge, and find yourself in the mood for something sweet, grab a piece of fruit, like an apple or pear (leave the skin on!) and combine it with a tablespoon of fresh ground almond or peanut butter, a small handful of nuts, or a piece of cheese to level your blood sugar.

You will soon be pleasantly surprised to discover how quickly your tastes change, and I’m sure you’ll agree that fruit really is nature’s candy!

Tip #4: Try L-Glutamine powder
L-Glutamine is an amino acid, one of the building blocks of protein. It is a powerful multitasker that can help you fight sugar and alcohol cravings and balance blood sugar. 

Try a teaspoon of L-Glutamine powder mixed in your morning smoothie, or in this week’s recipe pick for Craving-Crusher Water.

NOTE: glutamine supplementation may be contraindicated with certain drug therapies and in the presence of medical conditions, such as liver disease. Check with your doctor before taking L-Glutamine powder.

Tip #5: Eat consistent meals every 4-5 hours
If you skip meals or wait too long to eat, your blood sugar will come crashing down and sugar will become irresistible. If you know more than 4-5 hours will pass between meals, plug in a healthy snack like a handful of nuts. A reasonable schedule looks like this:

8:00 am—Breakfast
12:00 pm—Lunch
3:00 pm—Snack
6:00 pm—Dinner

Tip #6: Drink plenty of water
Thirst can disguise itself as a craving, so drink lots of water throughout the day—enough to produce urine that is pale yellow in color, like a glass of diluted lemonade. Don’t like plain water? Add a twist of fresh lemon, lime, orange, or grapefruit to your water or try one of the alternative suggestions offered HERE.

You can do this!

Once you’ve completed the challenge, you can decide whether you want to return to your old sugar habits. Or maybe you’ll find that you really didn’t miss it and choose to cut way back from here on out. I have a sense you will feel so good after going sugar-free for ten days, that the way you think about the sugar in your foods will be forever changed…even if only in a small way.

Are you with me? If so, friend request me on Facebook! I’m waiting… 

Mel’s weekly recipe pick:
Craving-Crusher Water

Sip on this tonic throughout the day and you’ll be one step ahead of your cravings!

A combination of three key sugar-busting ingredients—fiber (in the form of chia seeds or Garden of Life Dr. Formulated Organic Fiber), lemon, and L-Glutamine powder—Craving-Crusher Water is pleasant to the taste buds and will help you meet your daily water quota!

L-Glutamine is a powerful multitasker, ideal for:

  • Fighting cravings, especially for sugar and alcohol
  • Burning fat and building muscle
  • Protection from digestive issues like ulcers and leaky gut
  • Strengthening your immune system
  • Detoxifying your body on a cellular level
  • Balancing blood sugar

If you don’t appreciate the texture of hydrated chia seeds, then simply replace it with the fiber powder.

Print Recipe
Craving-Crusher Water
Sip on this tonic throughout the day and you'll be one step ahead of your cravings! 1 Earthfood per serving: ♥ (if using chia seeds)
Servings
serving
Ingredients
  • 1 whole lemon or lime Including juice and zest
  • 32 ounces water
  • 1 tsp. L-Glutamine Powder NOW Brand of L-Glutamine
  • 1 tbsp. chia seeds or 2 tsp. Garden of Life Dr. Formulated Organic Fiber
  • 1/2 thinly sliced lemon
Servings
serving
Ingredients
  • 1 whole lemon or lime Including juice and zest
  • 32 ounces water
  • 1 tsp. L-Glutamine Powder NOW Brand of L-Glutamine
  • 1 tbsp. chia seeds or 2 tsp. Garden of Life Dr. Formulated Organic Fiber
  • 1/2 thinly sliced lemon
Instructions
  1. In a pitcher, stir together the lemon zest, lemon juice, and water. Add glutamine powder and chia seeds (or fiber) and combine well. Stir in lemon slices and serve!
Recipe Notes

Nutrition Facts per serving (calculated using chia seeds): Calories: 70Total Fat: 3 g; Saturated Fat: 0 g; Sodium: 0 mg; Potassium: 120 mg; Total Carbohydrate: 9 g; Dietary fiber: 5 g; Net Carbohydrates: 4 grams; Sugar: 1 g; Protein: 3 g

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Craving-Crusher Water

April 19th, 2018 | no comments

Sip on this tonic throughout the day and you’ll be one step ahead of your cravings!

A combination of three key sugar-busting ingredients—fiber (in the form of chia seeds or Garden of Life Dr. Formulated Organic Fiber), lemon, and L-Glutamine powder—Craving-Crusher Water is pleasant to the taste buds and will help you meet your daily water quota!

L-Glutamine is a powerful multitasker, ideal for:

  • Fighting cravings, especially for sugar and alcohol
  • Burning fat and building muscle
  • Protection from digestive issues like ulcers and leaky gut
  • Strengthening your immune system
  • Detoxifying your body on a cellular level
  • Balancing blood sugar

If you don’t appreciate the texture of hydrated chia seeds, then simply replace it with the fiber powder. 

Print Recipe
Craving-Crusher Water
Sip on this tonic throughout the day and you'll be one step ahead of your cravings! 1 Earthfood per serving: ♥ (if using chia seeds)
Servings
serving
Ingredients
  • 1 whole lemon or lime Including juice and zest
  • 32 ounces water
  • 1 tsp. L-Glutamine Powder NOW Brand of L-Glutamine
  • 1 tbsp. chia seeds or 2 tsp. Garden of Life Dr. Formulated Organic Fiber
  • 1/2 thinly sliced lemon
Servings
serving
Ingredients
  • 1 whole lemon or lime Including juice and zest
  • 32 ounces water
  • 1 tsp. L-Glutamine Powder NOW Brand of L-Glutamine
  • 1 tbsp. chia seeds or 2 tsp. Garden of Life Dr. Formulated Organic Fiber
  • 1/2 thinly sliced lemon
Instructions
  1. In a pitcher, stir together the lemon zest, lemon juice, and water. Add glutamine powder and chia seeds (or fiber) and combine well. Stir in lemon slices and serve!
Recipe Notes

Nutrition Facts per serving (calculated using chia seeds): Calories: 70Total Fat: 3 g; Saturated Fat: 0 g; Sodium: 0 mg; Potassium: 120 mg; Total Carbohydrate: 9 g; Dietary fiber: 5 g; Net Carbohydrates: 4 grams; Sugar: 1 g; Protein: 3 g

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