NYC, Our First snow, & What I ate This Weekend

Happy Monday!!! I hope you all had a wonderful and relaxing weekend.

I cannot believe we are already past the halfway mark in January!  Yesterday we saw our first “real” snow of the season…By real I mean more than just a few flakes, and it was beautiful. I was lucky enough to be in NYC this past weekend, and it was gorgeous being able to walk around the beautiful city with snow coming down. Yes it was cold but it was too pretty not to enjoy!

While in the city this past weekend, I had some pretty delicious food. My girlfriends and I took a girls trip, and were starving when we got off the Ferry boat, so the closest place to eat was Whole Foods. This Whole Foods was huge! 2 stories and larger than the Wegman’s I shop at near me. I enjoyed some roasted red thyme potatoes and veggies and sipped on a Synergy guava kombucha.

Brunch the next day is worth sharing about! We went to an adorable little restaurant called Sarabeth’s Tribeca on Greenwhich Street in Manhattan. It was quaint adorable and so yummy. My girlfriends enjoy poaches eggs, and pancakes and I had a garden veggie omelet (Dairy free). I have to say this was by far the best omelet I have had!  Before getting back on the Ferry boat to head home, I stopped into a juice bar and grabbed some raw, vegan coconut truffles. Oh..,my…Gosh talk about decadent. Raw cocoa in the center with a hard chocolate shell and shredded coconut on the outside! I will have to try to replicate these in a recipe to come!

Traveling can make eating healthy difficult, but I was impressed by the amount of healthy food and restaurant options Manhattan had, and was able to make healthy choices to fuel my body for the busy weekend!

I hope you all have a great start to your week, and on Wednesday I will be sharing my top 3 nutrition finds of the week!

How was your weekend? Did you go anywhere new, or try any new restaurants?

Nutrition News: Fluoride

Happy Thursday! And oh my goodness, didn’t Thanksgiving just sneak up on you? It’s exactly 1 week from today, and I know I better get moving on finalizing my menu and get to the grocery store before the Thanksgiving rush!!

Today I wanted to share some facts about fluoride. Being in the nutrition field, I often get asked about my take on fluoride. There are so many mixed messages, with dentists pushing the fluoride treatments and fluoride being in certain multi vitamins and in many of our tap water that I wanted to share some helped tips and things some may not know about it.

What is it?

When you hear fluoride you probably thing of the awful bi-annual dentist visits or your toothpaste, but what the heck is it? Well, fluoride is found naturally in soil, water, foods, and several other minerals, but is also made in labs to be added to things like toothpastes, and drinking water. Fluoride is thought to prevent cavities and help to make your teeth stronger however over exposure can lead to some pretty serious health issues.

Fluoride Facts You Should Know:

Source: Mercola.com

· Most developed countries do not add fluoride to their water, and countries that do, do not have less tooth decay than countries that do not. There have been reports done by the World Health Organization on this.

· Fluoride can affect many other tissues in your body other than your teeth. There has been a 500 page scientific review done that shows that fluoride is an endocrine disruptor that can impact your bones, brain, thyroid, pineal gland, and your blood sugar. (Mercola.com)

· About 40% of American teenagers show visible signs of fluoride overexposure! This could be because of the excess amount of fluoride found in toothpastes, processed foods and drinks, pesticides, tea, non-stick pans, and drinking water. If overexposure is visible on the teeth you have to worry about this affecting your bone health as well as your endocrine system.

· Fluoride supplements have never been approved by the FDA! Isn’t that scary?? Some vitamins given to infants or children not consuming fluorinated water contain fluoride, and has been shown to lower IQ scores. (Mercola) These supplements have also not been approved by the FDA to even prevent tooth decay.

· Swallowing fluoride shows little benefit to teeth. There has been some benefit shown with the topical use of fluoride and teeth, but not much benefit at all if fluoride is ingested.

So the takeaway here, is to limit your fluoride intake! You can do so by reducing or eliminating your processed food intake, filtering your tap water, swapping out your non-stick pan and opting for a more natural and holistic dentist with fluoride free treatments if you prefer! As mentioned in Dr. Mercola’s article, some benefit has been shown for topically using fluoride on teeth but not for ingesting it. Ingesting the fluoride can cause much more harm than good and disrupts our endocrine systems which in turn disrupts our hormones.

I hope you found this helpful! To read the full article, visit the site here: http://articles.mercola.com/sites/articles/archive/2013/04/30/water-fluoridation-facts.aspx

My favorite fluoride free toothpaste
My favorite fluoride free toothpaste

Happy Monday! Here’s to another week of accomplishing goals! Can you believe that next week is Thanksgiving already? I know I can’t. These days have just been flying by, and with my wedding right around the corner, I have some serious planning to wrap up and some serious packing to do! On top of all of that I have Thanksgiving dinner to plan for next week!

For today’s Holiday Recipe Makeover I am sharing a perfect Thanksgiving breakfast muffin for you all. If you have a big family and need to serve something quick and healthy on Thanksgiving morning, these will be perfect for you. These muffins can also be turned into more of a dessert option with some homemade whipped cream or some icing on top.

These muffins are delicious! I made mine with Bob’s Red Mill’s 1:1 gluten free all purpose baking flour which worked out great, but if you are not looking for a gluten free option, other flours can be substituted as well. They have the perfect balance of sweet potato, fall spices, and coconut….So delicious! 

I also added some raw cocoa nibs on top which was delicious!

I hope everyone has a great Monday!

What other recipes would you like to see in my Holiday Recipe Makeover segment?

Thanksgiving Breakfast Muffins

Ingredients

  • 1/2 cup coconut oil, melted
  • 1 cup coconut sugar OR if you want sugar free, you can use 1 Tbsp. Stevia.
  • 2 eggs
  • 1.5 tsp. pure vanilla extract
  • 2 sweet potatoes, boiled & mashed
  • 2 cups Bob's Red Mill 1:1 All Purpose Gluten Free Flour
  • 2.5 tsp. baking powder
  • 1/4 tsp. sea salt
  • 1 tsp. cinnamon
  • 1 tsp. pumpkin pie spice
  • 1 cup of soy or almond milk if using gluten free. 1/2 cup if using regular flour.
  • Optional:
  • Coco whipped cream for topping
  • Dairy free cream cheese for topping
  • Cocoa nibs for topping

Instructions

  1. Pre-heat your oven to 350 degrees F.
  2. Oil your cupcake pan with coconut oil.
  3. Start by cutting your sweet potatoes into rounds, and boiling for 20 minutes. .
  4. While the potatoes are boiling, combine the flour,salt, spices, and baking powder together. Set aside.
  5. Once the sweet potatoes are finished boiling, remove the skins after they have cooled, and place in a mixing bowl. Mash, and add in eggs, vanilla, melted coconut oil, sugar and dairy free milk.
  6. Add the flour mixture into the sweet potato mixture.
  7. Pour into the cupcake tins, and bake for 30-35 minutes.
  8. Let cool, and add toppings of choice.
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image (12)

How to Make a Smoothie like a Pro

Over the years, I have experimented with a number of different blenders. I have tried to Ninja, the Nutri bullet, and most recently my favorite, the Vita Mix! All of the blender I have used have done the trick, but through all of my smoothie recipes I have always tried to find the best way to blend all of the ingredients together.

When I first started developing smoothie recipes I thought what’s the difference, just throw all of the ingredients into the blender, and blend away. After all, all of the ingredients get combined in the end anyway right? Through trial and error I have learned that there truly is a science as to how you should be blending your smoothie…I had been doing it wrong all along! Blending the correct way can make all the difference, and lead to a more creamy and delicious super food snack. I have come up with a simple chart that you can follow to blend your smoothies. Over time this will become second nature and you will be wondering how you ever drank your smoothies any other way!

Some tips on how to make the perfect smoothie:

1: Add your liquid: 1-2 cups typically. This can be water, fresh juice, tea, kombucha, keifer, coconut water, nut milks…

2. Base: This is what is going to help to make your smoothies creamy. Try Greek style yogurt, dairy free yogurt, bananas, avocado, mango, peaches, and pears all can thicken up a smoothie. Be adventurous and try nut butters, and chia seed gel for added creaminess!

3. Fruits & Veggies: Be creative and brave! Try new things. You can use what you prefer either fresh or frozen.

4.Additional Add Ins: Sweeteners such as pure maple syrup, honey, Pink Himalayan sea salt to help to increase the minerals in your smoothie, spices such as vanilla, cinnamon, pumpkin pie spice, ginger, cayenne. High quality protein powder. Super foods! Maca, cocoa, flax, chia, acai powder, shredded coconut, coconut oil, hemp seeds, bee pollen are all some ideas for great add ins.

5. Blend! 30-60 seconds typically.

Feel free to print the cheat sheet below and pin it up in your kitchen for easy access. Happy blending!

Perfect Smoothie

What is Holistic Balance Nutrition & About Me

Thank you so much for stopping by my blog today! A big welcome to my fellow bloggers joining the blog hop put together by Kristy at http://runawaybridalplanner.blogspot.com/. I wanted to take this spotlight opportunity to give you a glimpse into what my blog is about, and a little more about me! I share a lot on healthy eating and living and not as much about me personally so I thought it would be fun to tell you 15 things most people may or may not know about me! First, I would like to share a little bit about why I do what I do:

What is Holistic Balance Nutrition/How it Came About:

I started this blog back in March of this year after I launched my Holistic Nutrition Business. My inspiration came from wanting to help others get back to basics and restore their health through using food as medicine. I had suffered with high blood pressure, thyroid problems, weight gain, migraines, and severe digestive issues starting when I was 18. After I become fed up with doctors handing me prescription after prescription I decided to take matters into my own hands and try to heal myself through the power of food. Long story short, 90% of my issues went away when I stopped eating foods that were causing my body to react..Let’s just say not 1  Doctor recommended food as a possible source of my symptoms. Last year I made the best educational decision I have made so far, and attended Bauman College to receive my certification in Holistic Nutrition. I learned even more about how to fuel my body for optimal health. I am now able to help others suffering with illness, weight gain or an overall want to eat better every single day, which brings me so much joy.

On the blog I enjoy sharing healthy recipes, exercise tips, and do special series every couple of month. For November and December, I am sharing healthier versions of holiday treats in my holiday recipe makeover series which will post every Monday!

Every BiteEvery Bite

 

 

 

 

 

15 things most people may or may not know about me:

1. I am a living kidney donor: I donated my kidney to my brother July 29, 2015

2. I am getting married in Maui, Hawaii this December to my high school sweetheart!

3. I am a mom to 2 boxer pups, they are my pride and joy!

4. I have lived in New Jersey, Florida, and Pennsylvania.

5. My favorite kind of exercise is going to a spin class.

6. Favorite food is coconut based ice cream!

7. I live a gluten and dairy free lifestyle.

8. I exercise 6 times a week.

9. I am a morning person, it’s just getting out of bed that’s hard!

10. I am returning to school to finish my nursing degree to be a transplant nurse coordinator alongside of my nutrition career.

11. I have been skydiving.

12. I do freelance work developing recipes, e-books and e-cook books.

13. I teach cooking classes & run weight loss groups.

14. In 2012 I lost 20 pounds after uncovering a food sensitivity!

15. I love oatmeal and have it every single morning for breakfast.

Engagement Pic 2
My Fiance Marcus & I

 

My Babies Levi & Tucker
My Babies Levi & Tucker
My brother & I after kidney donation surgery.
My brother & I after kidney donation surgery.

What is something most people wouldn’t know about you?

 

 

 

 

 

The Four Legged Runner: My 1st Co-Blog Post

Guest Blog Post with Melissa McKinnon

Today I am sharing a very special blog post that I am writing with fellow blogger, Melissa who is over at runspirationsbymelissa.com. Today we are talking about how to get your pup better trained running on a leash with you, and some tips and tricks to keep their health during exercise in tip top shape. Although this is an unusual blog post to me, this topical is very near and dear to my heart! Being an animal lover and a mommy to 2 boxer puppies I try to do all the research I can to keep them healthy and running is something I have done with my older boxer since he was pretty young. Fitness is also crucial to living a healthy lifestyle, so why not share a pet friendly and fitness post with everyone??! I hope you enjoy. Melissa is going to start us off by talking about ways to improve the quality of your runs with your pup.

How many of you run with your four legged running buddy? Do you enjoy it, or is your pal a naughty little runner? I run with our youngest yellow lab, Drake. He just turned one, so he is full of energy and excitement. He loves to run! I have been taking him with me on three and four miles runs this year, and the results are twofold. One, when I run with him my pace increases, and I can finish a 5K three to four minutes faster than I normally would because he is a speed demon. He has made me focus on more endurance, and I love that. The second result is not so appealing. Because Drake loves to run so much, he gets a little carried away with the pulling and the tugging. By the end of the three miles, my arms hurt from holding him back. This really isn’t enjoyable for me, and I highly doubt he enjoys being tugged at so much. I have been trying to figure out what the answer is to make him behave. Is there an answer? Hopefully I am not the only person with an unruly running Labrador. Yes, I have heard that I need to teach him to heel, buy this collar, buy that collar, etc. I have gone through the gamete of different harnesses and collars, but I always end up using the pinch collar, which doesn’t really work in the first place. He just gets so excited any command he has learned go out the door. Here is a photo of my little man after our last three mile run. It should be entitled happy tongues out Tuesday!

Melissa's Pup

What’s a girl to do? So, like any other normal human, I took to Google. I decided that there may be others out there who may have the same problems I do, and I thought I would share my findings just in case anyone is in need of a doggie intervention. There are tons of articles, and even an article in Runner’s World magazine. Here is a link to the Runner’s World article, http://www.runnersworld.com/running-with-dogs/turn-your-dog-into-a-runner. It is informative, but it doesn’t really get down to my problem. So, I kept on searching. I came across an article written by a veterinarian that may be of help. Some of the key tips are as follows:

1) First you need to pick which side of you the dog will run on. For me Drake runs in front of me, or I make him go on the left so I am between him and any possible traffic or people on the sidewalk;

2) Once the side is established, you are supposed to teach your dog to walk nicely on a leash. This can be done with treats. OF COURSE, why didn’t I think of that? Have the dog sit by your side on his leash, which should be a four to six foot leash. While your dog is sitting by your side start giving him a few pieces of treats until he understands he is supposed to stay seated until you tell him he can move;

3) The next step is to start walking briskly so he knows to come with you. If he gets ahead of you stop immediately and make him sit. If he is walking next to you, reward him with treats. Let’s face it, Drake won’t be walking next to me, he’ll be off like a shot. For the naughty little runners, continue to make him sit, rewarding him with treats, and then start off on a brisk walk again. Continue this process until the dog understands what is happening, and obeys. Then move into jogging and running using the same concept. I may be doing this for a few hours;

4) The article goes on to explain what he calls a U-turn. The author explains the U-turn as follows:

“With an about-turn, you walk forward on a straight line, turn 180ª towards your right so that the dog is on the outside, and the head back on the same line. Use this randomly as well as when the dog starts to get even one foot ahead of yours. When you turn, you can make it more fun for Fido by jogging a few steps and then rewarding him with a treat when he catches up and looks at you while continuing to walk.”

“The U turn is like the about-turn but in the opposite direction. You turn to your left in order to head back the direction you started. That means your dog will be on the inside of the turn which means you’ll have to be slightly ahead of him and then cut him off as you make your “U turn.” This teaches him that he should stay by your side so that you don’t keep cutting him off. If you have problems getting around your dog, you can place your hand with a treat right in front of his nose so that he stops to eat the treat, then you’ll complete your U turn while you have him stationary and then head in the new direction.”

See http://drsophiayin.com/blog/entry/running-with-your-dog-how-to-train-fido-to-run-at-your-side at ¶s 5 and 6.

This all sounds extremely complicated, and like I would wind up flat on my face from being tripped by the leash! Not to mention, this is probably not something you want to try when you are out for a training run. So, with this information, I think my plan is to cut up some Pupperoni treats and see what I can get my little naughty runner to do. If he gets what he is supposed to do, I may incorporate the U-turns, but let’s just take one step at a time. I will report back my findings as soon as I try it out. Stay tuned for part two of this topic coming in the near future.

Now, I also thought it would be a good idea to give everyone some tips and tricks for running with your dog as far as their health is concerned. Today I am guest blogging with Rebecca Jacobs, and she will give us some tips and tricks for running with your dog. Her blog can be found at http://holisticbalancenutrition.co/. Check her out, and here she is discussing tips and tricks to running with your four legged friend!

If you are anything like me, your pup’s health is probably your number one concern! I started running with my boxer pup to help increase his activity level, and help him run off some of that energy that boxers notoriously have, and it actually turns out that he helped me increase my speed and distance!

Running with your pups can be a wonderful way to help include some extra exercise into their day, but there are definitely some things to watch out for when taking your pup along for your run.

Let’s first take a look at when you should start running with your four legged pal:

· Puppies should not join you on your runs until they have fully developed, and their bones stop growing. Running a puppy prematurely can lead to injury and permanent damage their joints.

· You can expect your small breed puppy to be ready for running at around nine months of age, and large breed pups at around 16 months. Waiting until they reach the age where their bones have stopped growing with ensure you are not putting them at risk of developing joint injuries.

· Even if your pup has reached the age where it is appropriate to start running, making sure he or she is in good health is extremely important. It wouldn’t hurt to check in with your Veterinarian to make sure he or she is fit enough to start exercising with you.

I have 2 crazy, loving boxers! My first boxer, Levi (now almost 5) started running with me when he was about a year and a half. Boxers are very large breeds, and he truly did not stop growing until almost 2 years old, so making sure his bones were fully developed before hitting the trails was crucial. I now have a 1 year old boxer pup as well, and soon enough he will be joining in on our runs…or maybe not both at once. They both love to pull so much so that as I said my runs are faster and longer when Levi comes along! With some of Melissa’s running tips I hope to change the pulling a little.

Here is a picture of my 2 fur babies, Levi is the dark brindle (Almost 5 years old) Tucker is the lighter brindle (1 years old)

image (8)How far should you go when first starting out?

· When you are first starting to run with you puppy, it is important to check with your Veterinarian to come up with an appropriate and safe mileage plan to get your doggie started. For a rough estimate, according to Sarah Wharton, owner of Marathon Dog Walking and Training in Oakland, California, the average dog can run anywhere between two and five miles. However each four legged pal is going to be a little different and the last thing you want to do is push your dog too hard. The best thing to do is ask your vet during their health visit.

Tips to keep your pup safe:

· Keep your dog lean: Even a little extra weight can be hard on their joints.

· During the early puppy months, focus on socializing your pup and starting basic training. Lots of distractions can pop up on runs such as people, other animals, cars, leaves, you name it. It will make things safer for you and your pup if they know basic commands and listen to you when called. Socialization can also help if you come across another runner or another animal. Having a well-mannered puppy with make your runs much nicer.

· Watch out for the hot pavement. The hot ground can burn your pup’s paws. The basic rule of thumb here is if the ground is too hot for you to touch then it is too hot for your dog to be out running with you. Strive to get the run in during the cooler parts of the day to prevent your pal from overheating.

· Always ensure that your pup has enough water breaks, especially during the warmer months. Making sure they are drinking enough water can help to prevent dehydration. Trying to train your dog to drink from a water bottle can also make these water breaks super quick and easy! Beware though, too much water can cause a dog to be predisposed to bloat, so again ask your Vet how much water is safe for your pup during a run.

· Sticking with the bloat topic, do not feed your directly prior to a run or right after. Doing this can also cause bloat. Think of it this way, us as humans wouldn’t eat a large meal before exercise so keep that in mind for your pup as well.

· Keep in mind that some breads enjoy short bursts of running while others are more fit for endurance running. Dogs that are fit for long runs such as 10 miles or more are breeds like Weimaraner’s, Germans Shorthaired Pointers, Golden Doodles, and Jack Russel Terriers. Brisk and slightly shorter runs under 10 miles are best for dogs such as Greyhounds, Pit Bulls, Beagles, Golden and Labrador Retrievers. Breeds that typically enjoy a fast paced run are breeds such as Greyhounds, and Whippets. Check out this link to see if your dogs breed is listed on the chart: http://www.runnersworld.com/running-with-dogs/top-running-dogs.

· As far as equipment goes for your pup, keeping it simple with a collar or harness. This is really all they need. Try to keep what they have to carry to a minimum meaning no backpacks, or anything strapped onto their harness. Having a dog carry something while running can lead to unnecessary injury.

· Avoid retractable leashes, these types of leashes won’t give you as much control as you need. The hands-free leashes that can clip around your waste can be convenient but only for very well trained pups. If running during dusk or dawn, having a leash or collar on your pup with flash lights or having them wear a reflective collar or harness can add some extra safety to your run.

· Running on trails and grass can be easier on your pup’s joints not to mention yours as well! Just be sure to apply flea and tick preventative on your pal!

· Speaking to your vet about join supplements for your pet can also be very beneficial to their joints especially after running! There are many different varieties out there, some in powdered form, capsule and even treats now. Speak with your vet to see what will work best for your four legged pal.

I hope that you have found this to be informative and helpful! Running with your puppy can be very healthy for not only them but you as well! What’s better than keeping you and your pup healthy while also enjoying the outdoors and some bonding time with you best bud? I can’t think of anything better! I will keep you updated on my runs with Levi & Tucker soon

…Happy running my friends!

My Protein Powder Review

Protein powders can either be a great way to re-fuel after a workout, or they can be a source of yucky artificial ingredients that cause inflammation. I have tried tons of different plant protein powders….some good, some not so great.

Over the past couple of weeks I have really been ramping up my protein intake! I donated my kidney to my brother on July 29, and my body has needed that extra protein to heal. I have also recently opened a professional account with a fabulous whole food based company called Innate Response. Innate Response makes a delicious vegan plant based vanilla pea protein. This has been a great extra source of protein for me recently. This powder is packed with 23 grams of pure plant protein, and it actually tastes good! I know that many protein powders have a gritty texture and a terrible after taste, but Innate Response has done a wonderful job with this protein! My favorite way to enjoy this is with coconut milk and half of a frozen banana, and that is it, just blend and serve!

Another product Innate Response has impressed me with is their magnesium 300 powder. I will sometimes even blend this in with their vegan pea protein. The magnesium powder has a pleasant and mild berry flavor and is a great way to get your magnesium in. Did you know magnesium plays a part in nearly every action of the body?! Yes it’s super important. Magnesium has been helpful with my surgery recovery as well since I have been having some muscle spasms near the incision and it can be extra helpful for those athletes out there as well.

So if you are searching for a new protein powder Innate Response may be the perfect choice!  Clean, delicious and plant based is always the way to go.

Now, I do believe you have to order this through a health practitioner so send me a quick email if interested!

Innate Response 1

Innate Response Protein Shake

Makes 1 shake

Ingredients:

  • 1 scoop Innate Response vegan pea protein
  • 1 cup unsweetened vanilla coconut milk
  • 1/2 frozen banana
  • 1 scoop Innate Response magnesium 300 (Optional)

Directions:

Place all ingredients into a high speed blender, and blend until smooth.

xoxoRebecca

Antioxidant Blueberry Smoothie Bowl

Let’s talk smoothie bowls. They are all the craze these days, and for good reasons! I myself LOVE smoothie bowls, especially during the hot summer months. Some mornings I just want something quick, healthy and not too heavy for breakfast…That’s where smoothie bowls come in.

Smoothie’s are healthy but you can take a smoothie bowl to another health level! With a smoothie bowl you can top it with yummy and healthy toppings like nuts, seeds, healthy granola, and even some more fresh fruit.

I threw together a quick smoothie bowl for lunch the other day topped it with pecans, chia seeds, and shredded unsweetened coconut…can you say delicious??! So good and so refreshing since it’s been nearly 100 degrees here in PA lately.

I hope you enjoy this  recipe and find time to blend this up this weekend

Smoothie Bowl

Antioxidant Blueberry Smoothie Bowl

 Makes 1 large smoothie bowl

Ingredients:

  • 1/2 cup frozen wild blueberries
  • 4 fresh OR frozen strawberries
  • 1 frozen banana
  • 1/4 cup coconut water
  • 1 + 1/4 cup unsweetened coconut milk (I used So Delicious brand)
  • Pecans, chia seeds, and unsweetened shredded coconut for topping

Directions:

Place all ingredients except for the toppings into a high speed blender, and blender until smooth. Pour into a large bowl, and top with individual rows of chia seeds, pecans, and unsweetened shredded coconut.

 

June Clean Eating Online Challenge

Get Ready for Summer Delicious Clean Eating Online Challenge:

June 1st-July 1st

Jump into summer feeling fabulously radiant! Come along for our pre-summer, June clean eating challenge! Learn super easy ways to start eating clean, and get back to basics without feeling deprived and eating delicious foods that are easy to prepare and can help improve every aspect of health especially:

Detox:  Built up toxins are stored as fat and can keep on the pounds. By learning how to eat clean, you are helping your body release those trapped toxins and ultimately shed the weight for good. To learn more about naturally detoxifying your body sign up by emailing me: Rebecca@holisticbalancenutrition.com

Improved Energy: Low energy can be a sign of poor nutrition and can make you unmotivated. In the clean eating challenge learn how to increase energy through eating delicious nourishing foods to fuel your body.

Weight Loss: Eating a diet high in processed, artificial and unbalance foods full of sugar can lead to weight gain. If you want to  feel fabulous and healthy this summer this clean eating challenge will help you lose weight without dieting or feeling deprived.

What’s Included: 

  • Weekly seasonal clean eating meal plan.
  • Recipes & Corresponding grocery list.
  • Easy workouts you can do at home without weights.
  • Clean eating tips on reading food labels and clean living tips.
  • Access to a private Facebook group for support.

Investment: 

Early Bird Pricing (Until May 10): $97

May 11-30: $115

To sign up email me at:

(Registration closes May 30)

Rebecca@holisticbalancenutrition.com

French Toast Chia Pudding

 

Today I wanted to share one of my favorite chia pudding recipes…French toast chia pudding! Who doesn’t love french toast? Now you can get all the french toast flavor in a super healthy chia shot, what could be better?

Chia seeds are one of my favorite super foods. They are wonderful sources of fiber, and very high in omega’s. Chia seeds are also great for weight loss because they will make you feel full while also giving you a boost of energy before exercising.

This weekend I welcome you to try this simple and delicious recipe out, your health will thank you for it!

Have a fabulous weekend.

 

French Toast Chia Pudding

French Toast Chia Pudding

Ingredients

  • 1/4 cup chia seeds
  • 1 cup unsweetened vanilla almond milk
  • 2 tsp. pure maple syrup
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1 Tbsp. raisins for topping

Instructions

  1. Mix your chia seeds, and almond milk in a bowl.
  2. Add in your cinnamon, nutmeg, and maple syrup.
  3. Store in an airtight container over night or for at least 8 hours.
  4. When you are ready to eat, stir the pudding and place in little shot glasses, or tiny bowls.
  5. Top with raisins.
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