Tips to help kids eat healthy

I have two small boys, 5 and 2 and they have many food allergies, which is a challenge in itself.  But trying to get them to eat healthy is beyond frustrating and challenge!

Anyone else struggle with getting their kids to eat healthy?

Great this is for you!

My kids live on chicken nuggets, tater tots, pasta, and taco bowls.  They’ll eat fruit but veggies are out of the question unless I force them to eat them so they can have dessert…ugh!

This is frustrating for any mom but being a health coach (yes! it’s official…I’ll be writing more about that later) brings on a whole new level of frustrating.  Like I know how to do this but why aren’t they following along.  Um, because they’re 5 and 2.

I want to share something that happened this weekend, that made me step back and say, of course this is what I need to do not force food on them.  I hope it helps you as well with your kiddos.

Since doing Whole 30 a week ago, I’ve been cooking a lot more, prepping meal after meal to stay on top of things.  My youngest has been really interested in what I’m doing in the kitchen.  As I cook over the stove, he keeps saying, “pick me up. Pick me up.”

So I do and  he is fascinated by the food cooking.  He loves it. So the other day I let both my boys help me cook and they loved it.

They weren’t ready to eat the healthy food but now at least I have hope that if I keep showing them what healthy food looks like, how to cook the food and add them to the fun, that just maybe they’ll start eating their vegetables.

The other thing I’m doing with my boys, is hiding veggies in their meals.  I made spaghetti squash with meat sauce last week and told a fib saying it was pasta.  They ate it…didn’t love it but they did eat it.  So that is a win in my book.

Kids follow by example, so the more you show how fun it is to eat healthy, the more they’ll want the healthy food.  So no more forcing (ok, maybe a little) and more showing for this mama.

So my tips are show your kids what healthy eating is, have them participate and maybe hid some veggies and fingers crossed their habits will change.

Till next time…Sparkle on!

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6 Snacks on Whole 30 (yes, I know you aren’t suppose to have snacks but life happens)

Happy New Year!  My Whole 30 group is in prep mode and starts Monday.  I am so excited about doing this program that I have been doing a modified version of Whole 30 all week and I already feel better!

Whole 30 is based on only having 3 meals a day because if you are eating the way the program is laid out, you will be satisfied and not hungry till it’s time for your next meal.

But let’s be real….life happens!

You take an intense spin class and are starving.

You are traveling for work and running from meeting to meeting with little time to eat.

You are running the kids around before you realize you haven’t eaten anything.

Do you feel me?

If any of these happen to you when you are trying to eat healthy, it’s a good chance you raise the white flag and eat something not on the plan or binge.  So, let’s prevent that from happening….because 2018 is YOUR year!

I’m here to tell you, it’s okay to eat a snack in situations like those above, even on Whole 30!

I put together a list of snacks that are Whole 30 approved and will help you with the following when crazy happens:

  • Sustain your energy from meal to meal
  • Stabilize your blood sugar
  • Keep your mood steady and focus sharp

So what are these healthy and Whole 30 approved snacks? 

  • Nuts (except peanuts)—an excellent source of high protein:

Look for raw or dry roasted and stay away from nuts with additives like vegetable oil and salt as these can turn rancid if they sit in a bag in a store.

  • Fruit (in moderation.  If you already had fruit as part of your meals for the day, stay away from this as a snack as Whole 30 wants you to use fruit as a side not a main food)—packed with vitamins, minerals and antioxidants:

Look for organic fruit like bananas packed with potassium and oranges loaded with Vitamin C

  • Hard boiled eggs—high source of protein and will keep your blood sugars level:

Boil them the night before and throw a couple in your bag.

  • Energy bars—approved for Whole 30 are Rx Bars (except the ones with peanuts in them) and DNX Bars.

WARNING:  DO NOT use these to curb your sugar craving because you will not solve that issue after the 30 days if you do.  Only use these when you have an intense workout or really there are no other options to you.

  • Raw veggies—slices of raw veggies are loaded with vitamins and minerals:

Choose organic veggies where possible and cut the morning of to maintain their maximum nutrients instead of buying pre-cut slices in a bag.

  • Seeds—pumpkin seeds and sunflower seeds are high in sources of vegetable protein:

Look for raw seeds wherever possible. You can find them in the bulk food section.

Hope this helps!  If you want more info about how to eat healthier or to join our Whole 30 group, email me here!

Till next time…Sparkle on!

 

 

Why I’m doing Whole 30…Again (and how you can join me!)

Hope you had an amazing holiday and are getting ready to ring  in the New Year in the best possible way ever!

2017 was a year!  A year of growth, a year of self-care, a year of self-love and a year where the freaking baby weight started to finally shed and my injuries healed!

2018 I’m still figuring out what I want to do in this year.  But I do know I’m ready to detox my body and figure out what foods work best for me and what foods do NOT!  As well as crank my fitness up a notch now that I’m getting stronger with every workout.

I’ve decided to do Whole 30….again.  I did it a few years ago with a group on Facebook (which I want to do this time around because I need the support- keep reading for dets on how to join), and the results of my energy, weight loss and overall health were great.

I’ve let myself go in regards to eating, which isn’t a bad thing.  I am more kind to myself on the foods I eat and I don’t call certain foods bad or good, which is huge when you have been so focused on what foods you can eat to look a certain way.  Instead I practice mindful eating, which I’ve discussed in this blog before.

So, why am I doing this again?  I really want to see the foods that affect my energy level, my digestion and the ones that make me feel good so I can live the healthiest possible to my needs.

Whole 30 is an elimination diet that you do for 30 days and then you reintroduce foods slowly to see what affects you and how much of that food affects you.  For me it’s a reset.

So, I’d LOVE for you to join me on this journey.  We’ll start Monday, 1/8 and there will be a private FB group for us to share recipes, vent about how much it sucks at the beginning but also to share our successes and to keep us accountable.  I’ll also be incorporating all I’ve learned in my health coaching certification so YOU can take those tools + Whole 30 leanings and make a lifestyle change for good.

Is this for you? If you answered yes to any of the following questions, it might be the perfect time to try Whole 30 with us:

  • Do you get bloated after eating?
  • Do you tend to gain weight easily especially in your belly?
  • Do you have extra pounds that won’t come off with diet and exercise?
  • Do you have headaches more than occasionally?
  • Do you frequently belch or feel gassy or gurgling in your belly?
  • Do you tend to feel lethargic during the day?
  • Do you have cravings for sugar or starchy foods?
  • Do you experience mood swings or anxiety?
  • Do you have difficulty focusing or experience foggy brain?
  • Do you have allergies or hayfever?
  • Do you experience pain, muscle achiness, or stiffness in your joints?
  • Do you feel addicted to foods that you know aren’t good for you… and
    yet you can’t stop?
  • Do you feel anxious, upset, nervous, or downright cranky?

Are you in?

AWESOME and thank you because like I said before…I need all the support I can get!  Plus this will make it more fun!

Here’s what you need to do:  Email me and let me know you are in for 1/8 and send me your Facebook name so I can add you to the private group.  Have friends who want to join, send them my way and I’ll add them as well.

So excited to kick the new year off right!

Till next time….Sparkle on!

How to Keep Your Eating on Point During the Holidays

I was struggling with what to write about for this week’s blog.  I didn’t want to do the typical holiday survival post.  I wanted to write about something that was easy for you guys to do during this crazy time of year and not feel like another thing to do.

I thought about this for awhile and nothing was calling to me.  And then I started scrolling through my old blog posts and it hit me!

Mindful eating!

Yes, I’ve blogged about this before but why not revive it and relate it to the holidays.  The best part about this is there is NO stress!  And you can eat all the things you love during this time of year without the guilt, bloat and weight gain!

So what is mindful eating?

Mindful eating is when you take the time to honor the food you are about to eat.  Preparing it with care and eating it slowly and mindfully using your five senses to really enjoy it.

It means really being present to enjoy eating your meal without rushing or multitasking at the same time.

I know…rushing and multitasking are the what it’s about right now.

Don’t worry I got you covered….keep reading!

Mindful eating is a way of saying to yourself: “I respect my body enough to be mindful of what I put into it and of the way I eat.”

I have found and my clients have found that eating mindfully helps to:

  • Sense intuitively when you are full
  • Gain way more satisfaction from eating
  • Develop a healthy relationship with food
  • See food as medicine
  • Discover new tastes and textures
  • Improve digestion (less gas and bloating)
  • Regulate bowel movement
  • Discover food sensitivities
  • Create healthy habits that enliven you

Will mindful eating work for you during the holidays?

Glad you asked! Mindful eating will definitely work for you, if you answer “YES” to any of these symptoms:

  • You get bloated after eating
  • You scoff down your food like there is no tomorrow
  • You eat just to feel full not to enjoy the tastes
  • You eat to numb out
  • You want to learn to enjoy healthy food
  • You feel bloated easily
  • You gain weight easily
  • You crave sugar or starchy foods
  • You have difficulty focusing or foggy brain
  • You feel lethargic after eating
  • You have allergies or hay fever
  • You feel addicted to eating foods that aren’t healthy for you but you can’t stop
  • You tend to gain weight easily, especially in your belly
  • You have extra pounds that won’t come off with diet and exercise

How do I incorporate mindful eating into my day?

During this time of year, really enjoy the foods you are eating and SLOW down.  I find asking myself questions before I eat something helps a ton.  Here are some questions you can ask yourself when you are at a party, eating with the family or just having lunch at your desk:

  • Do I really want this ___________ (desert, drink, side, etc)?
  • Is this going to make me bloated or feel sick after eating it?
  • Do I really need seconds?
  • Do I really want the signature cocktail or do I want something else?
  • Do I need the bread in the bread basket?
  • What do I really want to indulge in and how can I balance my meal around that?

Need more guidance?

Remember my discovery sessions are still going on at no cost!!!!  So feel free to sign up here and we’ll figure out a time to talk through how to be more mindful while you eat.

During this session we’ll discover what triggers you to overeat or not pay attention to what you are eating.  Then I’ll lead you through a step-by-step process to learn how to eat mindfully and to learn what to eat for your unique body type.

I’ll help you understand what’s blocking you from eating mindfully and I’ll show you how to get started.

Let me know if this was helpful and what else you’d like to see on the blog.

Till next time…Sparkle on!

 

Keeping it Healthy for the Holidays

Hard to believe Thanksgiving is this week!  Time is flying and we are in full swing for the holidays!

Brace yourself for Black Friday and one day sales!  Get the wrapping paper ready.  Get ready for your social calendar to get filled with holiday parties and family gatherings.  All fun but also all stressful, which means our self-care goes out the window when we need it the most.

Not to worry.  I have you covered!

It’s super simple and I promise will NOT add stress to your already stressful holiday season.

I created a challenge on Instagram where you post one thing you are doing daily to keep yourself healthy.  The goal is consistency.

Why consistency?  Because consistency is what is going to get you to your goals.

If you can be consistent during this time of year, you will be on your way to kicking it up a notch after the holidays are over.

Here’s what it’s all about:

  1.  Starts Monday, 11/27 and ends on Friday, 12/29
  2.  Follow @mind.body.sparkle on Instagram
  3.  On 11/27, post a picture and tell us what you are going to do each day consistently to make you healthier during the holiday season. (see examples below).
  4. Throughout the challenge tag your picture with #mindbodysparkle so I know your consistency item and can track your progress.  This is also a way for us to encourage one another on the journey.  It’s always better when we do this together!
  5. Prize Alert!!!!!!!!!!  In the spirit of giving, I ‘ll be giving prizes away to one or two people who are the most consistent with their daily post (there will be times you forget or don’t do it…that’s totally okay…it is the holiday after all!  I’m not going for perfect….I’m going for most consistent).
  6. Winner(s) announced on Instagram on New Years eve

Here are some examples of things to be consistent with during this holiday season:

  1. Drink at least 80 oz of water daily
  2. No snacks after dinner daily
  3. Move your body.  It doesn’t have to be a going to the gym or working out.  I could be walking around your office during lunch, or walking over to someone instead of emailing them, or getting a quick workout in during a commercial on TV (check out my 7 minute workout!)
  4. No carbs at dinner
  5. Add more veggies
  6. Journal
  7. Break a habit (ie…eat chocolate daily, have tea instead, etc)
  8.  Make time for you by reading, etc.
  9. Get 8 hours of sleep
  10. Drink Apple Cider Vinegar and hot water in the morning (this what I’ve been super consistent about and gave me the idea for this challenge)
  11. Reduce the amount of coffee  you have
  12. Switch a food you are trying to get off of eating to something healthier
  13. And so on….

Are you in?

Awesome, let me know by following me on Instagram and either commenting on a post or DMing me to say I’m in for the challenge!

It may be the holiday season, but it does not mean your goals go out the window.  Small changes that are consistent will get you big results.  Have questions on how to get started, email me!

Till next time…Sparkle on!

No Time Workout

Halloween is behind us and the holiday season is in full swing!  Santa is waiting for pictures, Christmas music is playing and everywhere you go, there are Christmas decorations.

This still blows my mind that we just jump from Halloween into Christmas!

So to follow the holiday theme, I’m dedicating these posts and my emails for the next few months to holiday survival as I like to call it.

Let’s face the holidays are amazing but also stressful.  There is tons of food around, never enough time to get things done and your self-care goes out the window.

Am I right?

Last week, I was at a networking event and a few of us moms were talking about how there is just not enough time in the day.  Which got me thinking, how can I help you guys get some type of workout in during this crazy time of year?

And then I remembered, I created a video a few years ago when my hair was short and before I had Linc that is total body, no equipment so you can do it anywhere and can be done in 7 minutes or less!

Today, I’m sharing that video with you guys!  Just click here to see the moves.  Do each move for 1 minute and then you are done.  Can’t do all the moves, then do what you can.

Do 1 move for 1 min or 5 moves for 5 minutes.  Whatever works for your busy schedule.  Moving your body even for a minute will help your state of mind and you’ll feel great after knowing you did something good for your body!

Check it out and let me know what you think.  Try doing it for the holiday season months.  You can do this every day or every other day and build up to increasing the length of time.  It’s seriously whatever you want to make it.

Have questions, please feel free to email me or comment below.

Lastly, I wanted to let you know for the month of November, I’m providing complimentary Discovery Sessions to help you with tips specific to your needs this holiday season and beyond!  If you are interested in staying healthy during the holiday season, learning some new tips and seeing if my coaching is for you, please click here to find out more and schedule an appointment with me!  

Till next time….Sparkle on!

 

 

 

Foods that give you the glow….

The seasons are changing and with that comes change in your body, skin, hair and nails.  Do you feel me?

My skin is breaking out, my hair seems to be falling out and my nails for a while there wouldn’t hold a polish…ugh!

Which is why when I learned about how food is so much more than just fuel for your body in my health coaching classes, I knew I had to share this with you guys.  I mean if you can save money on skin treatments and add these foods in…why not?

So what are the foods that will give your skin that amazing glow, like you’ve spent a week detoxing on a tropical island?

Believe it or not,.its sulfur-residue foods!

Sulfur is not just the mush of yolk found in deviled eggs at your annual office Christmas party that you avoid like the plague.

Sulfur is actually the secret beauty mineral for glowing skin!

Why else would people flock to mineral hot springs to soak in water that smells like rotten eggs?

Sulfur helps your body to digest fats, controls the metabolism of carbohydrates and rids the body of waste that clogs skin pores causing a lackluster complexion.

So what is the fastest way to glowing skin?

The fastest way to glowing skin, besides going to a mineral hot springs, is to get in the habit of including foods that are rich in sulfur in your daily diet.

You may be surprised to hear that sulfur-rich foods are often the ones you avoid because they tend to give gas and smell like rotten eggs when you cook them.

But try your best to embrace these amazingly nutritious cruciferous veggies like cauliflower, broccoli, cabbage, Bok Choy,  and Brussels sprouts!

I’ve even including a healthy and delicious recipe that include sulfur for you to try out:

Get “The Glow” Salad:

  • 1 bunch arugula, chopped
  • 1 bunch watercress, chopped
  • 3 leaves kale, shredded
  • 4 radishes, sliced in half moons
  • 1 red bell pepper, sliced into thin strips
  • 1/2 cup purple cabbage
  • 1 avocado, diced
  • Hemp seeds or pumpkin seeds to taste

Get “The Glow” Salad Dressing:

  • 1 clove garlic, minced
  • 1 tsp stone ground mustard
  • Juice of 1 lemon
  • 1/4 bunch fresh Italian parsley, chopped fine
  • 4 basil leaves, chopped fine
  • 1/3 cup extra virgin olive oil

How will you know if it’s time to eat more sulfur-residue foods?

It’s time  to include sulfur-residue foods in your diet if you answer “YES” to any of these questions:

  • Your skin is prone to acne
  • You have brittle hair and nails
  • You have a pale, pasty complexion

And even if you don’t have any of these symptoms, sulfur is still your go-to for glowing skin!

If you answered “YES” to any of the symptoms above and want more info about how to eat for better skin, I’d love to connect.  Just message me so we can schedule a time to talk more about this.

Till next time…Sparkle on!

 

Listen to Your Body

I’m about to get real with you.  I know I’m not on here often enough.  To be honest I’ve been trying to figure out how to utilize this platform, as well as my other social media platforms, to share what I’m learning in my training to be a health coach.

I’d love to do these post weekly, but that seriously stresses me out.

What if I fail?  What if it becomes too much I just don’t write at all? I can what if myself till I’m blue in the face but that’s just making me procrastinate sharing with you guys all the great stuff I’m learning to help you get the healthy results you want.

So, I’m starting this week and we’ll see what happens.  It might be weekly, it might be bi-weekly, and it might be something else. But here is what I do know…I need to stop keeping this stuff to myself because it is LIFE CHANGING!

My first client lost 5.2 pounds in the first week….WHAT?!!???

Yes, and is still going strong.

If one person is having that much success, how can I not share it with you awesome people?

So,  here we go to more consistent posts (whatever that looks like).

This past week, I have been telling myself over and over to listen to my body.  It’s trying to tell me to slow down, to understand what it needs because what I’m doing is NOT working.   For me it’s in regards to both my eating and my workouts.  But for this blog post, I want to focus on the eating part, in particular, emotional hunger vs. physical hunger.

Emotional hunger is when you turn to food either to avoid uncomfortable emotions or to heighten pleasurable ones. It means you eat based on how you FEEL instead of what your body needs.

Here are some examples of emotional hunger (FEELINGS):

  • Eating for comfort or out of loneliness or sadness
  • Eating from boredom
  • Eating to try to soothe anxious or depressed feelings
  • Eating to fill an aching heart

Physical hunger , on the other hand, is when you eat when your body signals to you that you are in fact, hungry. It means that you stop eating when you are satisfied and before you are uncomfortably full.

Here are some examples of physical hunger (SENSATIONS):

  • Stomach growls and gets that hollow hungry sensation
  • Body feels weak and energy goes down
  • Blood sugar gets low and you feel shaky
  • You feel light headed or faint

So what does this have to do with listening to your body?

When you tap into what type of hunger you are experiencing, it will change the game.  It will free you from being controlled by food!

Instead you’ll feel more in control of your eating and less dependent on food to “help” your moods and emotions.

By listening to your physical hunger signals, you can determine how hungry or full you really are. With practice, you’ll be able to pinpoint where your body is at any given moment.

By doing this, you will train yourself to stop eating BEFORE you are too full and to not turn to food when you are not actually hungry but are in fact bored, upset, anxious or depressed.

Because everyone knows that’s a vicious cycle… so let me show you how to end that cycle and have some fun while doing it! Enter… the Hunger Game!

How do I play the Hunger Game?

Let me first clarify that I’m not talking about undergoing top-secret weapons training to learn to “kill” off your colleagues or friends… I’m talking about a simple, helpful game that you can play all by yourself even in a busy restaurant!

Here’s how you play the Hunger Game:

  • See if you can be the slowest eater at the table — no one has to know you’re playing or that you’re trying to win the Hunger Game
  • Periodically check in with yourself throughout your meal and honor when you’re energized and satiated by completing the meal
  • Use an end-of-meal ritual, like putting your napkin over your plate or ordering hot tea and fresh fruit to symbolize completion of the meal

In my health coaching practice, I help my clients learn to tell the difference between emotional hunger and physical hunger. Together, we come up with a plan to help you keep identifying the difference so you can lose weight naturally and double your energy.

If you think you may be engaging in emotional eating and you don’t know how to change it,  email  me to schedule a time to talk.

Till next time…Sparkle on!

 

What determines a ‘good’ food vs a ‘bad’ food

It’s been awhile since my last entry.  Life has been busy with Holden starting kindergarten and everyone in the family adjusting to new routines in the morning, new schedules, sports and trying to enjoy the weekends as a family together as much as possible.

Anyone relate?

My health coaching training is going great and I’m getting into what my sessions with clients will look like…EEK!  If you’d like a complimentary discovery session to uncover what’s stopping you or slowing you down from getting to your health goals, please message me at stacymrudman@gmail.com.  

Now onto today’s topic….why do we call food ‘good’ or ‘bad’?

I once labelled all my food as ‘good’ or ‘bad’.  Not really the best way to go about eating and living.

Now I don’t associate good or bad with food for the most part.  I have my days!  It’s a process.

In the past if I ate a ‘bad’ food, I would feel guilty eating it so I would shoved it down my face to the point where I didn’t even taste it.  Ugh! I would then be consumed by it for the rest of day.  I’d tell myself my workouts meant nothing because I just had too much wine or more dessert than I should have.  I would then tell myself either…you blew it so just who cares what you eat now (which would make me feel terrible).  Or I’d be super strict on myself for the rest of the day or week causing me to binge later.

Not really the best or healthiest way to eat.  Can anyone else relate or am I alone?

I haven’t thought about this way of thinking for a long time.  I have been focusing on mindful eating, making sure I’m eating for energy, etc.

But this thought came back to me now that Pumpkin spice is everywhere…it’s my favorite!  I had my first PSL and enjoyed every sip of it.  And then I had another and another and finally I was like okay calm down….you don’t need one everyday!

I adjusted my mindset then but it came back to me when I found my favorite Pumpkin spice yogurt at the store.  I was so excited it was out and of course bought some.  But as I put them in my carriage, I realized I labeled this yogurt ‘bad’.

I know yogurt  Bad?  Stick with me.

I would eat this yogurt no problem until I starting going to a nutritionist who pointed out the sugar content.  That’s when I deemed it as bad and eventually deemed it as have every once in a while, which is why I bought it now.  I had told myself during Pumpkin Spice Season I would eat and buy whatever I wanted because 1.  I love it and 2.  it’s seasonal and lastly, because it’s NOT bad!

It’s just food.  My favorite flavored food!  And I want to enjoy these foods without guilt.  Without thinking I’ve completely sabotage myself.  Without being strict on myself for the rest of the day.  I just want to be…right isn’t that all what we want when it comes to food and our bodies?

So for breakfast I had my pumpkin spice yogurt with collagen peptides for protein and topped with Special K Pumpkin Spice cereal and I enjoyed every bite of it!

No guilt.

No bloat or feeling defeated.

Instead I felt happy, satisfied and had enough energy to my next meal.

Here’s the thing, the way we view food, ‘good’ or ‘bad’, has a lot to do on how our mind and body perceive food.  Not just how we are feeling (guilt, not having enough willpower, etc) but on the actual body weight.

If we constantly say to ourselves what we are eating is bad, our mind is hearing that over and over and realizes oh no, I shouldn’t be eating this, it’s bad, which then makes us eat if faster and doesn’t allow are body’s system to break the food down correctly, which means it most likely gets stored as fat or goes somewhere it’s not suppose to.

There is a lot more there but it’s too much to go through on a blog post.  I hope I’ve simplified it in a way that makes sense and is helpful.

We all know the right foods to be eating.  That is not the issue.

What I’m talking about is to enjoy your food regardless if it fits your “diet” based on what someone somewhere told you was or wasn’t healthy.  You CAN eat whatever you want (in moderation of course) and still be healthy and fit.

The missing piece to this is feeling good about the food you are eating with all your food choices, cheat meals included.  Enjoying food is part of a great experience so why do we shame ourselves into thinking we are bad because we have a piece of cake or one too many chips and dip or in my case Pumpkin Spice everything ?

Haven’t we made ourselves feel guilty enough?

Haven’t we shamed ourselves enough?

Haven’t we worked our butts off to burn through the foods we think are bad enough?

I think so.

So, next time you want something to eat that doesn’t fit the ‘good’ list.  Think about it…is that really true?  Regardless, if you want it, eat it and enjoy it with no guilt.  If it makes you feel better to save those foods for your cheat meal…then do it.  Do what works for you.

But don’t say you can’t have things you love because it’s ‘bad’.  Life is too short!

Till next time….Sparkle on (and eat the pumpkins spice)!

 

Recipe: Chocolate Green Smoothie that Helps Stop Cravings & Keep You Full Longer…Yes, Please!

I’m in my 8th week of my health coach certification and it is AMAZING!  Already passed my first exam and the more I dive into the material the more I realize I was meant to do this all along.

Much more to share with you soon (like having practice clients….who could be you!), but today, I wanted to share a new green smoothie I have been drinking that has rocked my world.  You know I love the green smoothies and this one does not disappoint.

The best part…it’s CHOCOLATE!

The second best part…it keeps me full and satisfied right up till lunch and then some.

The other best parts….it’s super healthy and gets you a balanced meal of carbs, protein, fat and fiber.  The perfect combo for keeping your blood sugar stable to prevent cravings.

I had to share it with you guys so you can try it out.   Here’s what you need:

  • 1/2 almond milk (or whatever milk you drink)
  • 1/2 water
  • 2 big handfuls of spinach (you can use any greens but I find the spinach enhances the cacao powder, making it like a dark chocolate)
  • 1 tbsp cacao powder
  • 2 tbsp of nut butter (I use 1 tbsp almond butter and 1 tbsp of peanut butter)
  • 1-2 scoops of protein powder (I use collagen peptides)
  • 1/2 tbsp chai seeds
  • 1 and 1/2 tbsp coconut flakes
  • 2 tbsp rolled oats
  • 1/2 banana
  • lots of ice (the more ice the better as the thickness makes it taste even better!)

Blend it all together and enjoy!

It taste like a desert but so much healthier for you!  Comment below and let me know if you tried it and what you think.

Till next time…Sparkle on!