bomb breakfast bowl – FEED YOUR BRAIN. FUEL YOUR BODY

bomb breakfast bowl – FEED YOUR BRAIN. FUEL YOUR BODY

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Who doesn’t love breakfast foods? I know I do! I eat eggs every single day – most commonly for breakfast – but I’m not opposed to a delicious egg meal for lunch or dinner too. Scrambled egg tacos, quinoa and egg hash, roasted asparagus, eggs and parmesan…OK, I’m getting carried away, but you get the point.

This power bowl here is so full of nutrients, you’ll avoid that hangry, pre-lunch version of yourself that nobody wants to be around. Various studies say that those who eat protein in the morning – instead of sugary breakfast foods – end up eating less throughout the day, and having more sustained energy. Eggs are obviously an excellent source of protein and healthy fats, but I’ve also included hemp seeds in this dish – which contain all of the essential amino acids, making them a complete protein! Hemp seeds also provide a wonderful, vegetarian source of omega 3 fatty acids.

Yay hemp seeds!


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WHAT YOU NEED:

  • ASPARAGUS
  • BROCCOLI
  • YELLOW AND GREEN ZUCCHINI
  • EGGS
  • HEMP SEEDS
  • OLIVE OIL
  • TURMERIC
  • CUMIN
  • NUTMEG
  • SALT & PEPPER

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First things first, you gotta roast those veggies!

  • PRE-HEAT YOUR OVEN TO 425 F (220 C)
  • CHOP THE VEGGIES TO A SIZE OF YOUR LIKING WHILE YOU WAIT FOR THE OVEN TO HEAT
  • WASH AND STRAIN THE CHOPPED VEGGIES
  • PUT THE VEGGIES ON A BAKING SHEET
  • DRIZZLE OLIVE OIL TO COAT THE VEGGIES
  • ADD SALT AND PEPPER TO TASTE
  • FOR THE OTHER SPICES, I RECOMMEND ADDING THEM TO YOUR TASTE, BUT IF YOU DON’T OFTEN COOK WITH WARM/EARTHY SPICES, HERE IS WHAT I DID:

2 teaspoons each, cumin and turmeric

(turmeric is an incredible spice that helps to reduce inflammation in the body!)

1/2 teaspoon nutmeg

The main thing to remember is, that nutmeg just marries the flavors together, you don’t want it to overpower everything. 

The amount of spice you use is relative to the amount of veggies you’re roasting, so adjust accordingly!

  • USE YOUR HANDS TO COAT THE VEGGIES WITH THE OIL AND SPICES
  • EVENLY SPREAD OUT THE VEGGIES
  • BAKE!
  • YOU’LL KNOW THEY’RE ALMOST DONE WHEN YOU START SMELLING THEM!
  • TOTAL COOK TIME IS APPROXIMATELY 10 – 15 MINUTES – UNTIL VEGGIES ARE TENDER AND SLIGHTLY BROWNED
  • ONCE COOKED, PLACE ROASTED VEGGIES IN A BOWL

Now it’s time to cook your eggs! 

  • HEAT OIL IN A PAN OVER MEDIUM HEAT – ENOUGH OIL TO COAT THE BOTTOM OF THE PAN.
  •  FOR OVER-MEDIUM EGGS: CRACK ONE EGG IN THE PAN – ONCE THE EGG WHITE IS WHITE, IT’S READY TO FLIP
  • FLIP THE EGG – LET COOK ANOTHER 30 SECONDS TO A MINUTE
  • PLACE EGG ON TOP OF YOUR VEGGIES
  • REPEAT WITH ANOTHER EGG (you can cook two at once, but the pan will be more crowded, making flipping more challenging)
  • SPRINKLE TWO HEALTHY PINCHES OF HEMP SEEDS ON TOP OF YOUR BOWL
  • EAT AND ENJOY!

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I normally eat this with two eggs, but for the picture’s sake, I used one. I didn’t want to hide the beautiful veggies.

Also, I’m half Mexican – and full spice lover – so, I always add salsa to my breakfast bowls (and nearly everything else I eat).

Salsa is a great addition, as is avocado, cheese, or a small piece of toast for dipping. Really, you can doctor this up any which way you like. Have fun with your food and fuel your body! You’ll feel so good, and a healthy choice in the morning makes for more healthy choices as you move through your day!

Plus it’s delicious!

ENJOY!


XOXO ~ Michelle ~

easy green juice recipe: TO JUMPSTART YOUR HEALTHY ROUTINE

easy green juice recipe: TO JUMPSTART YOUR HEALTHY ROUTINE

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Well, it took a month…but I’m BACK! Life has been amazingly busy lately–my husband finally moved here from Paris, and passed his driving test today!!! Welcome to the 405, B. You’re no longer just a metro passenger. I’m proud! 🙂 I graduated from nursing school after two intense years of studying, and I managed to book a couple commercials in my hectic, last month of school–thanks Taco Bell and Ford! B and I started seriously apartment hunting, which is not easy in LA. So between the busyness of life, and all the celebrating (graduation parties, birthdays, B arriving), it was easy to indulge a little more than usual. I’m all for balance–what’s life if you can’t have some tacos and ice cream, amiright? And I say that in all seriousness because I got doooown on some tacos at my graduation party, and do you think I skipped the ice cream sundae bar? No, I most definitely did not. 🙂

So, in honor of the start of summer, and the many celebrations that it brings, I’m here to offer you a little trick to get back on track when you need to jumpstart your healthy eating routine.


MY GO-TO GREEN JUICE RECIPE

This recipe makes about 1L of fresh green juice that can be stored in the fridge for up to 3 days.

* One strainer full of organic power greens–I buy the big bag below from Costco

* One organic apple, sliced. 

* About 15 large, organic carrots. I also buy the large bag from Costco

* 2 slivers of ginger. Ginger is potent (and oh so good for you!), so adjust it to your taste!

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I clean all the fruits and veggies with a combo of vinegar and water that I keep in a glass, amber, spray bottle on the kitchen sink. This is such an affordable and effective fruit and vegetable spray. Just say yes to DIY! I usually wash the greens first so that they can drain while I wash the carrots and chop up the apple. I store my ginger in the freezer (already pre-washed and pre-cut), which makes it really easy to grab it for juicing, or for making my yummy anti-inflammatory tea as well!

I’ve had my juicer for 3 years now, and I absolutely love it. I use the Omega J8006 Juicer, and I bought it from Amazon. Feel free to click the link above if you’re interested in buying one! It’s definitely an investment, but I’m telling you honestly, I can’t imagine my life without it. Paying for someone else to make your juice at a juice bar is super expensive if you’re a regular juice drinker, and buying a juicer is a decision to invest in your health. The benefits of cold pressed juicing are immense.


FACTS

* Juice is more rapidly absorbed by the body because it lacks fiber and does not need to go through the typical digestion process. 

* Like I said, juice lacks fiber. Fiber is important for elimination, and shouldn’t be avoided for an extended period of time. 

* Juicing allows you to ingest large amounts of nutrients in one serving. It would be hard to eat that much lettuce, or that many carrots, in one sitting because of the fiber. You’d be full! But juicing gives you all the same nutrients you’d get if you did eat that many fruits and veggies at once! 

* Juice helps create an alkaline environment in the body, which may help prevent cancer. 

* Juice provides concentrated phytonutrients that help combat free radicals, enhance the immune system, and aide in cleansing the liver and kidneys. 

* It’s best to drink juice immediately after juicing. Once juiced, the oxidation process begins, but will happen more quickly for juicers that use heat. It’s best to use a centrifugal or masticating juicer in order to preserve the enzymes present in the fruits and veggies.

* If you’d like to store your juice, do so in a glass container, like a mason jar, seal it tightly, and refrigerate it immediately. Juice can only last for 72 hours in the fridge, no more. 


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This is a masticating juicer, which preserves all of the enzymes of the fruits and vegetables (since masticating breaks down the food the same way you chew), allowing you to drink up all the amazing benefits! It’s easy to clean, and there aren’t too many parts–which I think is super important. After you’ve spent the time and energy to juice, who wants to spend forever cleaning? Not me.


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Even if you’re not interested in buying a juicer of your own, there are many great juice bars/grocery stores out there where you can buy organic, fresh juice. Just try to pick a flavor with more greens or vegetables than fruits, so you’re not just drinking a glass of sugar.

After some heavy indulging, I like to let my digestive system rest and have a chance to catch up. The next morning I’d get back to my exercise routine–go to the gym, or go for a run–and replace breakfast with a nice, big glass of juice. I’d make some quinoa in the rice cooker (enough to store for a few days), and I’d go about my regular routine. Lunch would be my biggest meal, I’d have quinoa and veggies with eggs, or a big salad with quinoa, beans, and nuts. I’d have some fruit for a snack, and I’d avoid animal protein, (aside from the eggs). I’d have a light dinner, and all day I’d be drinking lots of water, and maybe a glass or two of my anti-inflammatory tea!

By the next day, I’d feel like I’m back on track, and I’d go back to eating normally!

If you have any health or dietary restrictions please consult with your healthcare professional before drastically altering your regular routine.

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I wish you an amazing start to your summer! Bottoms up!

XOXO ~Michelle~

beat belly bloat – AND FIGHT INFLAMMATION

beat belly bloat – AND FIGHT INFLAMMATION

We’ve all been there–had one too many bites at dinner, and now we’re unbuttoning our pants to make room for our bellies. Maybe this leads to heart burn. Maybe not. But either way, we’re uncomfortable. Nobody likes that feeling.

What we eat has a direct impact on how we feel, and how our bodies function. Some foods increase inflammation throughout the entire body–like typical processed junk foods high in salt, sugar, and bad fats. Other foods naturally assist in decreasing systemic inflammation. The more of these anti-inflammatory foods we can eat, the better we will feel, and the more energy we will have!


FACTS

* Citrus fruits–like lemon–decrease inflammation and help to balance the body’s pH level.

* Ginger has been used as a natural anti-inflammatory agent for centuries. It has been shown to alleviate pain by decreasing inflammation.

* Ginger combats nausea (including morning sickness), and improves absorption of nutrients by stimulating the release of digestive enzymes (which also helps with elimination).

* Ginger and honey are commonly used as natural cold remedies.

* Honey has antimicrobial properties which help to fight infection.

* Honey has been shown to suppress a cough more effectively than over the counter cough medicines.


I make this lemon, ginger, honey tea very regularly–nearly everyday. I love the way it tastes. It feels very soothing, not just for my body, but for my soul. I feel like I’m taking care of myself every time I make it, and the five minutes it takes to drink it are my time to just unplug, unwind, and recharge in an otherwise busy day.

I store my ginger in a plastic bag in the freezer. I just buy a large piece of ginger, wash it well, then cut it up into approximately quarter size pieces, pop them into a freezer bag, and freeze them! I’ll use the ginger for juicing too, and it’s so nice to have it ready to go. If you have the time to peel the ginger, it will prevent the skin from flaking off into your tea once it hits the hot water. I don’t really mind it, but if you do, then peel the ginger first.


RECIPE

* One quarter sized piece of ginger (fresh or frozen)

* One or two slices of lemon

* 1/2 – 1 tablespoon of organic, raw honey. (If my sweet tooth needs some attention I go for the full tablespoon)

* Enough hot water to fill your cup!

I leave the ginger in the cup the whole time I’m drinking it, but I normally just squeeze the lemon juice into the cup and then toss the wedges. There’s no right or wrong way, it’s totally up to you! One requirement is, you must lick the honey spoon!! I know I always do. 

Sidenote: 

Sometimes I’ll just put a bit of honey on a spoon midday to curb a sugar craving. 🙂 If you enjoy honey, I highly recommend this.


There are many, many foods that help to fight inflammation, but this is just one of the everyday things I do!

Do you have any favorite inflammation fighting recipes?

Have an amazing day!

XOXO ~Michelle~