A favorite part of my day is enjoying a morning cold brew. So I much prefer to have my caffeine on its own but when I found this coffee infused smoothie, I had to give it a try. Enriched with greens, protein and healthy fat, the blend of avocado with chocolate protein powder and espresso beans gives it a rich and indulgent flavor. Providing all the nutrients you need to start your day with a serious kick of caffeine, this smoothie makes a great breakfast or a pre-training boost. Give it a go and let me know what you think.
A great combo of tart and tropical. Zesty lime with coconut and the warm flavors of cardamom give this smoothie a unique flavor. Using frozen blueberries give it a slightly thicker and creamy texture making this a nutritious and refreshing frozen treat that kickstarts my day.
Most flaxseed crackers you find at the market contain so many unnecessary ingredients that help them keep a longer shelf life. That’s why I love these gluten-free flaxseed crackers inspired by Goop. With a few simple and all whole food ingredients, they make a delicious and crunchy savory snack that aligns seamlessly with my nutrition. You can pair them with a dip or simply enjoy them on their own.
INGREDIENTS:
Extra virgin olive oil
1 cup flaxseeds
1 cup raw pumpkin seeds
1/2 cup raw black sesame seeds
1/2 cup raw sunflower seeds
2 tablespoons arrowroot powder
1 cup boiling water
Everything Bagel spice seasoning
DIRECTIONS:
Preheat oven to 350°F. Line a sheet tray with a piece of parchment paper. Lightly drizzle a little olive oil on the parchment paper so the crackers don’t stick. Mix seeds and arrowroot powder together.
Carefully add the water and mix to combine. Once fully incorporated, spread the seed mixture into the pan in one even layer. Season the top of the seeded mixture with the everything spice seasoning and bake for about 1 hour until completely dried and crunchy.
An important part of my self-care routine and one of the steps in my sleep ritual, I apply this homemade shea body butter after a shower to deeply nourish my skin. I followed a simple recipe from Homemade for Elle with a few personalized tweaks using jojoba oil and one of my favorite combination of pure essential oils. This does take some prep time but steps are simple and the end result is worth it. A little goes a long way, too! Enjoy!
*Feel free to use your favourite essential oils. Just make sure they are a pure grade. I also love the scent of frankincense and eucalyptus.
DIRECTIONS:
1. In a double boiler, melt shea butter and coconut oil in a glass container.
2. Once melted, allow mixture to cool for 30 minutes.
3. Add jojoba oil and essential oils, stir gently and place in freezer until it solidifies (approximately 30 minutes).
4. Using a large spoon, break up the frozen mixture by stirring and mashing until soft and creates a whip-like texture. You can also use a hand mixer for ease.
5. Transfer the shea butter to a container and enjoy after a shower or anytime you need extra moisture.
Hope you and your loved ones had a fantastic holiday and 2024 is off to a great start!
I spent my last week in 2023 at a 5-day silent retreat at Kadampa Meditation Center and OMG did it open my eyes to loads of observations and insight. So much so that I haven’t fully processed them all. The biggest take away is to not miss any opportunity to create intention and compassion towards everything that I do. A beautiful example the Geshe (honorable Tibetan Buddhism title for monks and nuns) shared was the simple act of going to the grocery store. Instead of focusing on shopping for your needs, you would shift the intention to spreading love and connecting with others while you pick up some groceries for yourself. I know it may sound far fetched but this completely resonated with me. Along with many other gems, I was reminded that we all have the power to make any change we want but it all starts with creating habits that will serve our goal and purpose.
So as we are all still fresh in the new year spirit, let’s plant tiny seeds in our Intention Garden and envision 2024 with endless possibilities. With every seed of intention, patience, dedication and compassion is needed for it to grow into something beautiful. Creating healthy habits is what will keep us on track to reach the goals we have set out for this year.
Here are 4 healthy habits I am implementing this year.
Nurture my EQ
The number 1 pillar in heallth and wellness begins with your mindset. We go through a lot of emotions each day and navigating them can be a challenge at times. Checking in with my emotions and reflecting on my thoughts throughout the day is a powerful habit I have developed over the years. I have been using How We Feel , a science based emotion tracker app. It provides ease and convenience to help me create a daily journal habit. I select my emotion bubbles (2 – 3x a day) and journal my motivation in the morning and set my dedication in the evening. It’s so easy and quite satisfying.
Macro-Dose on Greens
Building a habit that fuels and nourishes your body doesn’t have to be overly complicated. After my morning lemon water, I take 1 scoop of AG1 in 10oz of water and I get all my micronutrients in one shot. Another way I get my daily micronutrients is breaking my fast with this blended green smoothie. It’s so simple, nourishing and kick starts other healthy choices for the day.
Prioritize Recovery
I never took recovery seriously until I experienced overtraining. Some symptoms are chronic and localized joint pain, disrupted sleep, brain fog, fatigue, and mild depression. Once I understood what my body was going through, I realized that I have neglected to provide the rest my body needed to perform at the level I was demanding of it. Planning recovery days is just as important (if not more!) as planning workouts for the week. Light stretches, sauna/steam, massage, breathwork, adequate sleep, and proper nutrition are some ways I recover so that I can show up 100% for the rest of my workouts and for life. Make sure you prioritize recovery at least 1 – 2 days a week. I thank my coach, Nicholas Lopez at Peak Vitality Solutions for bringing this crucial element of my wellness to the forefront.
Honor my Sleep Ritual
Sleep is a vital process that greatly impacts our overall health and well being. Sleep hygiene has been a hot topic of discussion as more research has surfaced on the importance of sleep and how we can prepare our bodies for a restful night. The first step is to establish a consistent sleep schedule and create an evening routine that supports you. My bedtime ritual starts almost 2 hours before I actually get into bed. This is what I do nightly to prepare for sleep:
Make sure I finish dinner by 7/730pm.
Turn down all bright lights in my home once the sun sets. (Alexa is set to turn off all lights at 1030pm).
Set up an optimal sleep environment (turn down the sheets, close black out curtains, set room to 68 °F, diffuse eucalyptus oil in my bedroom).
Shut down all devices by 10pm (I have Alexa remind me nightly at 930pm).
Relax, read, and set my dedication in bed 30 minutes before my actual bed time.
This may not work for most of us but that is the beauty of a ritual. You can design and honor a ritual that works with your schedule and empowers you to get the rest your body needs. As with every healthy habit – consistency is the key that will unlock real and meaningful changes in your life.
What healthy habits and intentions have you set for 2024?. Leave a comment below or send me a message. Let’s kick off the year with some strong intentions that set us up to reach our true potential.
This smoothie is a perfect blend of daily greens with a bonus of seeds and powerful superfoods. All ingredients complement each other perfectly adding key micronutrients into a creamy, subtly sweet, and nutritious green smoothie. This is my perfect dose of greens and a great start to my day! Enjoy!
The energy and magic of the holidays are in full effect. NYC is vibrant and buzzing – one of my favorite times of the year.
Holiday dinners and parties are filling up our calendars so keeping to any healthy nutrition during this season is a challenge. I focus on getting in extra movement and to prepare the healthiest versions of my favorite meals. Opting for recipes that are gluten and dairy free and made with simple wholesome ingredients make holiday indulging guilt free!
Here are some of my favorite meals on my healthy holiday menu.
I’m a huge fan of fresh summer rolls but it’s not easy finding a vegetarian option. So I had to craft my own. Much easier than expected to make, I chose tofu, bok choy, carrots and herbs for these rolls but you can create your own with your favorite veggies and protein. Makes a great appetizer to any dinner. Check out my recipe!
Inspired by WellPlated, this vibrant and hearty Kale + Brussels Sprouts Salad is a great combination of texture and flavor. Loaded with nutrients, this salad is savory and sweet and makes a great side dish to any holiday meal. Here is the recipe!
This is my all-time favorite! These restaurant-style crab cakes are made with a few simple ingredients and take no time at all. A perfectly golden-brown exterior and flavorful interior are to die for! The best part – they are gluten and dairy free! Here is the recipe!
This healthier version of mac n’ cheese will give you all the comfort and satisfaction of the iconic dish but with a heaping of nutrients. Your family won’t even notice that you snuck in some extra veggies onto their plates! You can’t go wrong with this dish – get the recipe here!
My go-to protein source is salmon so this was a no-brainer for me to make. A simple recipe that can be served on a gluten free bun, lettuce wrap or in a large green salad. Made some small modifications to Food Network’s recipe for a gluten and dairy free meal. Here is the recipe.
If you know me, desserts (+ croissants) make the top of my list when it comes to indulging. Inspired by Dr. Weil’s recipe, it took me a few attempts on creating my healthiest version of the classic banana bread! And here it is! Get my recipe here.
The most sought-after recipe during the festive season. With a little modification, I get to enjoy this classic holiday favorite every year without having to compromise my healthy eating goals. Thanks to one of my favorite recipe blogs Cookie and Kate, who shared a healthier sugar alternative for the pie filling — naturally sweet pure maple syrup — which tastes just as good if not better! I also added a gluten free crust so splurging on a slice or two was guilt free! Here’s the recipe!
This is such a great and simple recipe. Inspired by Food Network, I made a few ingredient modifications to fit my dietary and nutrition preferences. Loaded with healthy fats and lots of flavor, these burgers make a great addition to any dinner. Also great as a meal prep entree served with a large green salad or in a hearty bowl. Enjoy!
In a food processor, grind gluten free crackers into a coarse breadcrumb texture.
Cut 3/4 of the salmon into 1/4-inch pieces. Put in a large bowl. Cut the rest of the salmon into chunks; transfer the chunks to a food processor along with the mustard, mayonnaise, lemon juice, lemon zest and cayenne. Pulse to make a paste. Add the pureed salmon mixture to the bowl with the diced salmon. Add the scallions, 3 tablespoons cracker crumbs, 1/2 teaspoon salt, and black pepper to taste. Gently mix until all combined.
Line a baking sheet with parchment paper and brush with avocado oil. Divide the salmon mixture into 4 mounds on the parchment paper. With damp hands, pat into 4-inch-wide, 3/4 inch-thick patties. Cover loosely with plastic wrap and refrigerate for at least 30 minutes.
Preheat the broiler. Spread the remaining breadcrumbs on a plate. Cover both sides of the salmon patties generously in the crumbs. Heat avocado oil in a large nonstick or cast iron skillet over medium-high heat. Add the patties and cook until browned on the bottom, 3 – 4 minutes, adjusting the heat if necessary. Turn and cook until the other side is browned and the patties feel springy in the center (3 – 4 more minutes). Transfer to a paper towel-lined plate to drain. Season with salt and pepper.
Serve the patties on gluten free buns or lettuce wraps and top with chipotle mayo and your favorite burger toppings.
I am a huge fan of Vietnamese fresh summer rolls but it’s hard to find one that’s vegetarian and with bok choy so had to create my own. This does take a little precision with the wraps but you’ll get the hang of it and it actually becomes fun to make. Feel free to add more herbs and veggies (red pepper, spinach leaves, thyme) to your liking.
Makes a great appetizer or snack especially when you’re on the go. Give it a try and let me know what you think! Enjoy!
Remove tofu from packaging and wrap with paper towel. Gently press to remove excess water. You can also sprinkle salt on the tofu and let it sit for 30 minutes to dehydrate.
In a double boiler, steam bok choy for 5 minutes. You can skip this part and enjoy the bok choy raw. Cut the tough white ends off so only the green leaves are left.
Cut the tofu into 2-inch rectangles and place all in a large bowl. Add all other tofu ingredients and gently mix with your hands, covering each piece. There may be some clumps from the flax meal so make sure to spread those evenly around.
Cook in air fryer for 15 minutes at 350°F, shaking the pan half way through.
Dip one wrapper in warm water for a few seconds. Lay flat on surface and start to build your roll. Place 1 bok choy leaf, few basil, mint, and cilantro leaves, shredded carrots, and 2 tofu pieces laid out side by side horizontally. Fold in the sides of wrapper over the ingredients and the tops of the wrapper slightly in to give yourself enough room to roll. Start rolling! Don’t be afraid to put a bit of pressure to tighten up the roll.
Cut each roll in half (as shown in pic) or enjoy as a whole. Serve with coconut aminos or this delicious peanut sauce.
Get a taste of the tropics while also getting your punch of protein, greens and healthy fat. A great way to start your day or enjoy right after your workout. Enjoy!
