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Are You Making THIS Common Workout Mistake?

January 15th, 2016 | Healthcare, Moving

 

We are super excited to introduce to you our dear friend, Mateo Daniel. He is truly the epitome of “The Playful Warrior”. He brings so much love and energy to everyone he meets and has reminded us of the importance of PLAY in our lives and for our health! I used to think playing was for kiddos and those lucky people that had the luxury of extra time on their hands…now I realize how important it is for us all to PLAY! Life is so much more fun this way!

We love Mateo’s perspective on life, play and movement. Check out the article below!

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5 Hidden Causes That Could Be Making You Fat: STRESS (Part 5)

December 31st, 2015 | Healthcare, Living

 

This is Part 5 of 5 in the series: 5 Hidden Causes That Could Be Making You Fat

STRESS – The Muffin Top Monster

 

If you missed the previous posts in this series you can check them out at the links below:

Part 1: Low Vitamin D Levels

Part 2: Poor Gut Health

Part 3: Obesogens…Obes-o-what?

Part 4: GMO…OMG!!

Keep Reading »

Avocado Breakfast Bake

December 8th, 2015 | Breakfast, Eating,

Photo by Julianne Shapery

We are always getting asked for Paleo friendly breakfast ideas. It’s easy to get stuck in a rut of always eating the same thing for breakfast. Mix it up!

Here is a quick, easy  and unique breakfast idea full of great protein and fat! Enjoy!

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Thanksgiving Paleo Style

November 23rd, 2015 | Eating, Thanksgiving

Thanksgiving is right around the corner!!

I can’t wait! It’s my all-time favorite holiday…I love the fall, being with family and of course…the FOOD!!

For many folks the holidays are a time when they throw healthy eating out the window and binge on sweets and unhealthy food. And…typically feel like crap after it’s all said and done.

Well..I am here to tell you can still eat healthy during the holidays AND experience delicious food, WITHOUT feeling awful and realizing you’ve gained an extra 10 pounds going into the New Year.

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Chicken with Cherries

November 16th, 2015 | Chicken, Eating,

 

This is a great dish that gives chicken a little pizazz! And it’s simple with minimal ingredients. Enjoy!

 

Prep time: 2 minutes

Cook time: 35 minutes

Servings: 4

Ingredients

  • 1-1.5 lb chicken breast (4 small breasts)
  • 1 shallot
  • 1 tsp red wine vinegar
  • 2 Tbsp coconut oil
  • 2 cups cherries, pitted and halved (option to buy frozen
  • 1 large bunch of asparagus
  • arugula

 

Instructions
Preheat oven to 400 degrees F. Pound chicken so they are thin (option to buy thin breast). Clean and break ends of asparagus. Place the chicken on a baking dish drizzled lightly with oil. On a separate baking dish, place the asparagus and drizzle lightly with oil. Bake for about 15 minutes, until chicken is cooked.
Chop shallot. In a small bowl add shallots, red wine vinegar, oil and cherries. Place chicken on top of a large handful of arugula and add the cherry mixture. Serve with asparagus.

Recipe by Tami Monaghan

 

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5 Hidden Causes That Could Be Making Your Fat – Part 4: GMO…OMG!!

November 9th, 2015 | Eating, Healthcare, Living

 

This is Part 4 of 5 in the series: 5 Hidden Causes That Could Be Making You Fat

GMO….OMG!!

If you missed the previous posts in this series you can check them out at the links below:

Part 1: Low Vitamin D Levels

Part 2: Poor Gut Health

Part 3: Obesogens…Obes-o-what?

Keep Reading »

Obesogens… Obese-o-what?

October 19th, 2015 | Eating, Living

 

Obesogens …Obese-o-what?

Endocrine disruptors, also known as “OBESOGENS”, are lurking all around us and may be a key factor in making America FAT and SICK.  As you may realize, obesity is an epidemic and chronic diseases, such as heart disease, cancer and diabetes continue to escalate.

So…what role do obesogens play?

Obesogens are environmental toxins found in food, water, insecticides, plastics, cleaning products, cosmetics, etc. that negatively affect metabolism and may predispose some to weight gain. They mimic our own hormones and confuse or disrupt natural hormone production.

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5 Hidden Causes That Could Be Making You Fat: Part 2

October 12th, 2015 | Healthcare, Living

 

Poor Gut Health

This is Part 2 of 5 in the series:  5 Hidden Causes That Could Be Making You Fat.

If you missed Part 1: Low Vitamin D Levels, you can check it out HERE.

We will be discussing Part 3-5 in the upcoming weeks. Don’t miss it!

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5 Hidden Causes That Could Be Making You Fat: Part 1

September 28th, 2015 | Healthcare, Living, Practical Living

 

If you are having trouble shedding those extra pounds and the scale just won’t budge….I recommend turning your focus towards these 5 often overlooked factors that could be secretly sabotaging your weight loss goals.

Yes…diet and exercise are key components in losing weight, having a rockin’ body and feeling awesome. But…there is much more to the equation that people don’t realize.  Many people dial in their nutrition using a Paleo, whole-food approach and lose tons of weight, and others lose some weight…but not as much as they hoped for. And for those people…there are likely other factors holding you back.

This may be just the information you need to squeeze into that stunning, black dress you’ve been avoiding because it’s a little too snug and exposes your lumps, bumps and rolls OR give you the confidence to strut your stuff in that sexy bikini you bought as an incentive to lose weight (and is currently buried in the bottom of your underwear drawer).

Wouldn’t that be awesome!

What’s even more awesome is that all these factors…if addressed and improved upon…not only help with weight loss, but also help with improved overall health, well-being and disease prevention!!

5 Hidden Causes That Could Be Making You Fat:

1) Low Vitamin D Levels

2) Poor Gut Health

3) Obesogens…Obese-o-what?

4) GMO…OMG!

5) Stress: The Muffin Top Monster

We are going to start this week looking at how Low Vitamin D Levels may be associated with weight gain and will cover the rest of the 4 in upcoming posts.

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Baked Fish & Brussels Sprouts with Lemon Tahini Sauce

September 8th, 2015 | Seafood, Sides

Photo by Julianne Schapery

This is a simple and delicious fish and brussels sprout dish with a lemony twist. Drizzle sauce over brussels and fish and enjoy!!!

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Spaghetti Squash Puree

Spaghetti Squash Puree

August 30th, 2016 | Recipes, Sides, Soups

Ingredients

  • 1 spaghetti squash (medium)
  • 1/4 to 1/2 cup of extra virgin olive oil
  • salt and pepper

 

Instructions

Preheat oven to 400 deg.  Cut ends off spaghetti squash and cut in half lengthwise.  Remove seeds with a fork.  Place both halves of squash flesh side down in a baking dish. Fill baking dish with about an inch of filtered water.  Bake at 400 deg for 40-45 minutes until a fork goes through easily.

Sizes of spaghetti squash vary, so cooking times could also vary if squash is exceptionally small or big.  When finished, let squash cool for about 15 minutes. Using a fork, scrape flesh into a food processor. Start by adding in about a 1/4 cup of olive oil and a little salt and pepper.

Process squash on high until smooth and creamy.  Add a little more olive oil for desired, creamy consistency.  Add more salt and pepper if desired. Serve hot or chill and serve cold.  Add dried parsley for garnish if desired.

Enjoy!!

 

==> Discover How You Can Transform Your Life In 30 Days

 

 

Crockpot Brisket Tacos

Crockpot Brisket Tacos

August 29th, 2016 | Beef, Recipes

Ingredients

  • 3-5 lbs grass fed beef brisket (plan on ½lb. per person before cooked)
  • 1 rough chopped onion
  • 6-8 diced cloves of garlic
  • 2 cups beef broth – ideally homemade and/or organic
  • cabbage leaves or romaine lettuce for taco wraps
  • 2 tbsp sea salt
  • 2 tbsp freshly ground cumin
  • 2 tbsp freshly ground coriander
  • 1 tbsp ground turmeric
  • 2 tbsp chili powder or powder of your favorite chili (chipotle or ancho is great) or 4-5 ancho chills

 

Instructions

Mix all spices together into spice rub and rub all over meat. Place brisket in crock pot and place onions and garlic around brisket. Add broth.  Set on low to cook and cook for about 4-6 hours or until it is falling apart tender. Do not overcook or you will lose the flavor. Once tender, remove from crock pot and slice against the grain on a cutting board.

Place back inside crockpot to keep warm in juices.  (I used a chuck roast and I did not have to cut it up… it was already falling apart). Serve in cabbage wraps or romaine lettuce wraps. Serve with taco fixins’ such as salsa, cilantro, guacamole, tomatoes, and bell peppers.

Enjoy!
Recipe by Amanda Love

 

==> Discover How You Can Transform Your Life In 30 Days

 

 

Paleo Gingerbread Cookies

Paleo Gingerbread Cookies

August 28th, 2016 | Dessert, Recipes

Ingredients

  • 2 cups almond flour
  • 6 tbsp butter
  • 5 tbsp molasses
  • 3 tsp vanilla extract
  • 3 tsp ground ginger
  • 2 1/2 tsp ground cinnamon
  • 1 tsp ground cloves
  • 3/4 tsp ground nutmeg
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/4 tsp sea salt

 

Instructions

Preheat oven to 350°F and line a baking sheet with parchment paper, set aside.  Combine flour, ginger, cinnamon, cloves, nutmeg, baking soda, baking powder and salt into a bowl and mix thoroughly.  Melt butter and combine with molasses and vanilla extract, mix thoroughly.

Add wet ingredients to dry ingredients and mix until a dough forms. Scoop 1 tablespoon worth of batter onto parchment paper.  Roll into balls and flatten slightly with your hand. Batter will create about 18-20 cookies.  Place baking sheet in oven and bake for 9-10 minutes.  Remove and set aside to cool. Dig in and enjoy!

 

==> Discover How You Can Transform Your Life In 30 Days

 

 

Carrot Ginger Soup

Carrot Ginger Soup

August 27th, 2016 | Recipes, Soups

Ingredients

  • 3-6 tablespoons whole organic butter (could use coconut oil as alternative)
  • 1 large yellow onion, chopped
  • 1/8 to 1/4 cup peeled grated fresh ginger (depends on how much you like ginger)
  • 3 cloves garlic, minced
  • 6 cups of bone broth
  • 1 to 1 1/2 pounds of carrots (peeled and cut into 1/2-inch pieces)
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon curry powder
  • sea salt to taste
  • fresh ground black pepper to taste

 

Instructions

Melt the butter over medium heat in a large pot.  Add the onion, ginger, and garlic and cook for 15 to 20 minutes or until onions are tender.  Add bone broth and carrots.  Bring mixture to a boil over high heat.

Reduce heat to medium and simmer for about 20 to 30 minutes until carrots are fork tender.  Puree soup in the pot using a hand blender (immersion blender) or in batches in a Vita-mix and pour the soup back into the pot.  Add lemon juice, curry powder and salt and pepper to taste.  Serve and enjoy! Garnish with chives or parsley if you like.

 

==> Discover How You Can Transform Your Life In 30 Days

 

 

30 Day Challenge

Barbara Testimonial

August 26th, 2016 | Testimonials

I am 68 yeas old and recently retired from 39 years of nursing but not retired from life.

I have had “myalgia” since 1991 and have been searching for non-pharmaceutical pain relief and energy enhancing strategies ever since.

I have completed the Whole 30 Challenge 3 times on my own. I particularly enjoyed this challenge because of the daily informative emails, resources and FB Support page. My weight is ideal for my height but I needed to trim my waistline and decrease bloating.

My biggest goal was to give up putting sugar and Coffee Mate in my coffee all day long. By doing this, I drink much less coffee, so less caffeine. Initially, I just wanted to sleep, which shows how getting rid of the toxic effects of sugar and caffeine affect the body.

During the 30 Day Challenge, I found a renewed sense of well being and energy and resumed jogging which I had given up. Most significantly, my ability to sleep improved and I did not wake up all night with searing pain. I honestly stopped using my Standard Poodle as my Service dog and have reinstated his role as a Therapy Dog to enjoy visiting with Seniors in nursing homes and Assisted Living Centers again.

Although tempted to put cream and sugar in my coffee again, I need to give myself daily reminders of it’s toxic effects.

Thank you for your awesome program and efforts to help others achieve their goals and healthy lifestyle.

 

Barbara G

 

==> Discover How You Can Transform Your Life In 30 Days

 

 

Lamb Meatballs with Coconut “Tzatziki”

Lamb Meatballs with Coconut “Tzatziki”

August 26th, 2016 | Lamb, Recipes

Ingredients for Lamb Meatballs

  • 1 1/2 pounds ground lamb
  • 1 small red onion, finely chopped (about 1/2 cup)
  • 3 tbsp fresh mint, finely chopped
  • 3 tbsp fresh cilantro, finely chopped
  • 3 garlic cloves, finely chopped
  • 3 tsp ground coriander
  • 2 tsp fine sea salt
  • 1 1/2 tsp ground cumin
  • 1 tsp ground cinnamon
  • 1 tsp ground black pepper
  • 1/4 tsp ground cayenne pepper

 

Ingredients for Coconut ‘Tzatziki’

  • 1 can full-fat coconut milk
  • 1 medium cucumber, seeds removed, finely chopped (about 1 1/2 cups)
  • 1 tbsp fresh mint, finely chopped
  • 1 tbsp fresh cilantro, finely chopped
  • zest of 1 lemon
  • 1 tbsp lemon juice
  • 1 tsp ground cumin
  • 1/4 tsp paprika
  • pinch of sea salt and pepper

 

Instructions

Put coconut milk in the fridge for at least 5 hours or overnight to solidify into coconut cream for the tzatziki.  Heat oven to 375° F with a rack placed in the middle of the oven.  Combine raw ground lamb with finely chopped onion, garlic, mint, cilantro and remaining ground spices.

Mix until thoroughly combined.  Roll into small balls, approximately 1 tbsp of the mixture per ball. Recipe will make about 40 meatballs. Place meatballs on foil-lined baking sheet and bake for 13-15 minutes or until center is no longer pink. While meatballs are baking, remove coconut milk from fridge and carefully open the can.

Scoop out the solid coconut cream into a bowl and set aside the remaining coconut water.  Slice cucumber in half long ways and scoop out central seeded region with a spoon and finely chop remaining cucumber meat.  Add cucumber, mint, cilantro, lemon zest, lemon juice and remaining spices to coconut cream and mix thoroughly.

If the consistency is too thick for you, add some coconut water from the can to the tzatziki to your liking. 8. Allow meatballs to cool for a few minutes and serve with coconut tzatziki.  Dig in immediately and enjoy!

 

Note: If prepping this dish for a dinner party ahead of time, the coconut ‘tzatziki’ can be kept in the fridge for a day or two in a sealed container.  The lamb meatballs can be formed the day before and refrigerated until cooked.  They should either be brought to room temperature before baking or an additional 3-5 minutes should be added to the bake time.  Enjoy!

 

==> Discover How You Can Transform Your Life In 30 Days

 

 

30 Day Challenge

Susan Testimonial

August 25th, 2016 | Testimonials

My name is Susan and live in California.

I just turned 58 in May and was not very pleased with the way I felt and looked.  I struggle with neuropathy in my feet which is frustrating because I love to walk.  I do not have diabetes. I go to water aerobics twice a week and that is fun and takes the pressure off my feet.

Anyway, I finished the first 30 DC and I feel great.  I went from 185 to 176 and still have more to go.  I have more energy and don’t feel bloated and sluggish in the afternoons so much any more.  Sugar is my nemesis and I am trying to avoid it as much as possible.

It was a little difficult when my grandchildren were out the last few weeks, but every day is a new day to make better choices.  I have noticed that I do not crave the sweets as I used to, but there are still times, especially late in the afternoon.  I think I need to up my protein/fats at lunch.

I did not take any before pictures but I can tell you my clothes are fitting much looser and that is a big plus.  I don’t look at this as a diet but more as a lifestyle change.  I will continue to make better choices and eat whole foods as much as possible each day.

 

Thank you so much for the continued support.

 

==> Discover How You Can Transform Your Life In 30 Days

 

 

Seared Pork Chops with Sweet & Sour Peppers

Pan Seared Pork Chops with Sweet & Sour Peppers

August 25th, 2016 | Pork, Recipes

Ingredients

  • 2 pork chops
  • 3 sprigs of thyme (optional)
  • 2 red bell peppers, seeds removed and slice into thin strips
  • 2 cloves garlic, lightly smashed
  • 1 red onion, sliced
  • 1/4 cup sherry vinegar
  • salt & pepper to taste
  • parsley, chopped
  • chili flakes (Optional)
  • butter

 

Instructions

For the Peppers:

Melt a knob of butter in a pan over medium heat and begin caramelizing your onions. Stirring frequently. Once your onions have caramelized, add the bell peppers, and season with salt and pepper, you can also add chili flakes or any other seasoning if you are going to use them.

Once the peppers have gone soft, deglaze with the sherry vinegar. If needed, let the sherry reduce until you have a nice sauce. Turn off the heat and add the chopped parsley (basil is also nice). Transfer to a plate and cover.

 

For the Pork Chops:

Season the pork chops with salt and pepper. Wipe out the pan with a paper towel and place it back on med-high heat. Melt another knob of butter in the pan and place the pork chops in. Also add in the lightly smashed garlic and sprigs of thyme.

Cook for about 2-3 minutes a side adjusting for thickness of pork chop. After flipping the chops the first time, start to baste the chops using a spoon. Once cooked to your desired doneness, let them rest for 5 minutes.

Enjoy!!!

 

==> Discover How You Can Transform Your Life In 30 Days

 

 

Jean Ryan Before & After

Jean Testimonial

August 24th, 2016 | Testimonials

Okay 9 lbs. lighter, energy level is better and no bloating!

My ankle swelling is gone and I can reach my feet.  The first week I noticed I was standing straighter so the extra water weight was affecting how I stood.

My health was generally good but I was always tired even though I try to sleep for 8 to 9 hours a night.

In all I would say that the 30-day challenge has helped me become healthier and more aware of how my body reacts to food.

 

Jean Ryan

 

==> Discover How You Can Transform Your Life In 30 Days

 

Jean Ryan Before & After

 

 

Creamy Guacamole

Creamy Guacamole

August 24th, 2016 | Recipes, Sides

Ingredients

  • 3 ripe avocados
  • Approximately 1 cup of cilantro (I use pretty much the whole bunch)
  • ¼ of a purple onion, coarsely chopped
  • 1-2 tsp lime juice
  • 2 garlic cloves minced
  • ¼ to ½ tsp salt (adjust to taste)

 

Instructions

Place all ingredients in a food processor. Start with less salt and lime juice, blend together and add more to taste. Process until smooth and creamy.

Enjoy!

 

==> Discover How You Can Transform Your Life In 30 Days

 

 

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