Thank God we aren’t scared of healthy fats anymore!

Fats are VITAL to our health as EVERY CELL MEMBRANE is made of fat (about 50%!)! Many of us consume low quality fats like processed vegetable oils, which are highly oxidized and extremely unhealthy. How do you think our cells feel about that? Huh?

Avocados present us with so much goodness.

Fat, fiber, and protein! This is why guacamole could literally be a meal!

Adding lots of cilantro just ups this snack, or meal, to provide your body with more antioxidants and actually assists the body in it’s detoxifying efforts.

Thus, adding these two nutrient dense foods together is… well brilliant.

Let’s do this.

Cilantro-Infused Guacamole: 

• Ingredients: 
  • 2 ripe avocados
  • Juice from one lime
  • 1/8 cup minced red onion 
  • 1/2 cup chopped cilantro (optional)
  • 1/4 diced red tomatoes
  • 1 large or 2 small raw garlic cloves, diced or pressed. 
  • Salt & Pepper to Taste

DIRECTIONS:

1. Dice avocados into small...

Waking up to water is one of the first piece of advice I give to anyone looking to move themselves towards optimal health!

It is estimated that over 75% of American adults suffer from chronic dehydration!

Don't be a part of that 75%! Dehydration causes a multitude of health issues and keeping hydrated is one of the most important things you can do every day of your life!

Rule of thumb drink 1/2 your weight in ounces of water every day! For example, a 120 pound woman would need to drink 60 ounces of water every day.

120/2 = 60 ounces. Simple as that!

Waking up to water can be an incredibly beneficial habit to create in your life!

This morning tonic combines anti-inflammatory spices and detoxifying lemon to help kick start your health! It's extremely cleansing and will get things moving, if you know what I mean!

What's also key is that the active ingredient in turmeric, curcumin, is highly anti-inflammatory and has a myriad of health benefits. Pairing it with black pepper helps us...

Popcorn is one of those snacks that is irresistible to include in a family movie night or just to create a quick snack for you or your kids! 

I love to make a big batch on the weekend or before the kids get home from school, when they are always so HANGRY! 

Who doesn't love popcorn? There are actually some health benefits to this snack, but beware many varieties and packaged options are not healthy! 

First let's talk about the pros.... 

Is high in fiber, protein, AND carbs. 

High in polyphenols (super antioxidants) that make it relatively healthy.

Has many nutrients like manganese, magnesium, phosphorus, zinc, copper, vitamins B3 & B6 and potassium.

 While 90% of corn in the US is GMO, popcorn is not (at least for now)!

Now the cons...

There are some downfalls to previously popped packaged popcorn (say that 5 times fast!) which can contain chemicals and toxins that we really don't want in our our our kid's bodies. 

Just like: ...

This is one of the simplest Fall squash recipes ever!

Acorn squash is vibrant in color and packed with nutrients. This is just one of the MANY plants Mother Nature has blessed us with that not only tastes divine, but is SO good for us! 

The bright orange flesh is full of vitamins C, A, and B... it has minerals like potassium, magnesium, iron, and manganese, which are ALL critical for health!

It's also ample with antioxidants that protect cellular health. 

Acorn squash is also a great source of fiber, which we all need more of in our diet!

Fiber feeds our good gut bugs, and if you are in my 14-Day Gut Reset Program, this recipe is for you (just skip the maple syrup!). 

This recipe is almost like dessert!

It's sweet, savory, and easy to pair with a clean meat!

I could eat it all day long. It's also a perfect and versatile carb that can take place of other starchy veggies, and is perfect in both sweet and savory recipes. 

Okay enough of it's magnificence, let's do...

This is a simple salad that can be thrown together in a matter of minutes. It's so good for digestion and giving us the fiber we need for a healthy gut! 

 Kale has so many health benefits! It promotes detoxification, skin health, has tons of antioxidants, and has ample fiber... which we all need more of in our diets! Pair kale with lemon juice, also super detoxifying, onion, which our gut bugs love to eat, and extra virgin olive oil, the healthy fat... you have magic! 

The nuts add more healthy fat to help you absorb all of those amazing fat-soluble vitamins! 

The trick to making curly kale easier to eat, massage it with oil! It breaks down the hard fibers! Sautéing kale is also one of my favorite side dishes... I'll post that recipe soon too. 

Okay enough chit-chat... let's do this: 

 Ingredients: 

• 1 bunch of organic curly kale 
• 1/2 small white onion, diced 
• Juice from 1-2 lemons
• 4 Tbsps. grated parmesan
• 1/2 cup roasted pine...

It is estimated that 64% of Americans drink a cup of coffee every day! 

A study published in 2005 by researchers at the University of Scranton (Pa.) indicated that coffee was the number one source of antioxidants in the American Diet than from any other source. 

Our body needs antioxidants! These substances can help prevent or slow damage to cells caused by free radicals. Free radicals are unstable molecules in the body produced by a reaction or response to an environmental stressors. 

Of course, I recommend getting your daily dose of antioxidants and nutrients from fruits and vegetables, but the fact is that only 1 in 10 Americans actually get enough fruits and vegetables in their daily diet. 

For the purpose of this post, we will focus on coffee and how to make the most of your morning cup of Joe.  If you have a cup of coffee everyday, this post may inspire you to up your coffee-game and take baby steps to make it healthier and infuse it with super...

Whenever summer transitions into fall, I take full advantage of the new seasonal produce coming into play. Just so you know, peak season for sweet potatoes is October through March. 

Sweet potatoes are such a beautiful source of complex carbohydrates. They help stabilize blood sugar, are high in antioxidants, and are packed with Vitamin A, the immune system LOVING vitamin! 

Whenever a diet removes any macro-nutrients, I recommend you run the other way! Our body needs ALL of these to function properly. So instead of consuming simple processed carbs, focus on the plethora of beautiful Mother Nature made complex carbohydrates to satiate you carb-cravings. Not only do we need complex carbohydrates to  balance our hormones, but also to create balance in our appetite and metabolism! 

Pair this root veggie with zucchini (also loaded with nutrients - vitamin C & antioxidants), garlic, and onions (both which the gut/microbiome LOVE, you get...

This herbaceous salad is one nourishing powerhouse meal! Loaded with TONS of nutrients, antioxidants, polyphenols, and most importantly it's fucking delicious. 

Summer and salads are meant for each other. There is nothing like a crisp, cold, and satiating salad in the summer evenings. I ALWAYS double the batch. This is a huge batch and fed my husband and I twice, with about one serving left over. 

I added lots of herbs to this salad. Parsley is super rich in antioxidants, has antibacterial properties, super rich in nutrients that supports eye health, and is high in vitamin C! 

Basil is also an important component in the salad and dressing. Basil is great for digestion, anti-inflammatory, high in antioxidants, is great for our skin, and promotes a health gut! It's also a beautiful addition to make this salad even more freaking yummy! 

Last but not least, I added just a bit of fresh oregano. Oregano is one powerful herb. It's a really great antibacterial agent, has...

This is such a simple and delicious dish. I always make extra, so I can eat more of it tomorrow. I always add green chile, I'm from NM, and it's an absolute staple! You can always up the spice with red peppers or even jalapenos. Make it easy and batch cook, so you can eat more tomorrow too! 

Just a little insight, all my meals consist of four important components: 

1.  Clean Protein (Consciously & Ethically Sourced)
2. At least 5 colors of veggies (always including greens & herbs), this will cover fiber intake! 
3. Healthy fats - vital for cellular health 
4. Yumminess 

This chicken fajita salad checks all the boxes, especially number 4! I love meals that not only taste fucking delicious, but are satiating and savory. Okay, let's do this. 

 Fajita Ingredients: 

• 1 medium onion sliced into slivers
• 1 small bell pepper (any color will do) 
• 3 cloves of garlic minced
• 2-3 cups of cooked chicken (rotisserie or grilled) 
• 2...

This has been one of my favorite salads FOREVER! It's perfect to just eat as is or as a side dish to clean meat... my top two are grilled wild caught salmon or pasture-raised chicken. You can even serve on a bed of greens or just eat with some good tortilla chips (SIETE BRAND!). Chips are the perfect vehicle to get this delicious salad in your mouth! 

I usually double the batch and munch on it for 2-3 days. It's filling, nourishing, and SO delicious! Okay enough chit chat, let's do this... 

Ingredients: 

• 1 cup of organic sweet corn (I grilled three cobs and stripped the corn off) 
• 1 can (15 oz) organic black beans 
• 1 cup loosely packed chopped cilantro 
• 1/2 large organic red pepper chopped
• 1/2 small red onion chopped
• 3 green onions chopped 
• 1 large organic tomato chopped 
• Juice from 3 limes
• 2 Tbps of extra virgin olive oil
• Salt & Pepper to taste
• 1 whole avocado (chopped into small pieces and add before serving) 

...