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Awesome Foods

Posted on   |  Awesome Foods

Why Mushrooms totally work!

Mushrooms are a hot topic right now in the fitness and nutrition world. Mostly due to this guy,  Paul Staments  (above photo), he’s the leading expert on mushrooms. Recently he’s been proving how they can save our minds, the planet & even the bees! Check out his TED talk HERE

I’m into them because Cordyceps, Reishi & Lion’s Mane have seriously upped my game.. on a daily basis.

Before you learn why. You have to check out this trailer to Stament’s film, Fantastic Fungi.  I saw this in December and was blown away!

Anyone who wants a better body, brain or the planet should see this film.  Fantasitic Fungi DAY!  3/26/20

CLICK HERE for locations & showtimes

After you watch the trailer, scroll DOWN for what I take daily and why.

Now, anyone can access their most potent powers, thanks to Paul’s company Fungi Perfecti  (Olympia, WA) 

For the past 5 months I’ve been taking two of his Host Defense products. I dug deep and did a bunch of research on the two I thought would most benefit me. After reading Paul’s Book Mycelium Running + digging into a few podcasts and lengthy nutrition journal articles, I settled on

Lion’s Mane extract- every AM (stays on my bathroom counter)

This mushroom looks like a Lion’s Mane! I love it because it helps us grow new and better brain cells (BDNF) it also

  • improves mental focus
  • reduces anxiety
  • calms the nervous system
  • Improves sleep, specifically REM
  • repairs nerve cells
  • boosts fat metabolism, lowers blood sugar & is a pro-biotic!

This magical fungi works so well because it targets our hippocampus (frontal cortex of the brain) this is our emotional response center.

I also take Cordyceps (stays in my glovebox)- for afternoon boost 3-4 days a week.

This mushroom grows of caterpillar bodies. Seriously!!

I take this on my highly active days (3-4 a week) I don’t take it on days I sit a lot. You will have energy quickly and want to move!  This has helped me knock out my afternoon triple Americano.  This is because cordyceps

Increase ATP (energy production in your cells) due to it’s CDP compound. It basically allows oxygen into your cells at a higher rate, this helps you produce more energy- quickly!

Protects cells against pathogens- anti cancer, higher immune system, better neurological health has a slow release- it reduces fatigue and keeps my energy clean and steady.

And yes I cook with mushrooms often! I love oyster mushrooms  cooked in a little grassfed ghee and served with beautiful swiss chard.

Now – go see Fantastic Fungi on March 26th! 

Here’s a quick rundown on nutrition bene’s to mushrooms!

  • chock full of nutrients (vitamins B, C, D, niacin, fiber, calcium& potassium)
  • pro-biotic
  • calm your nervous system
  • helps you burn body fat
  • ward off scary diseases
  • boost your energy & keep you focused

Posted on   |  Awesome Foods

Eat Chocolate, but know this first!

Q: Chocolate is good for you.  Right?

This is something I hear often. There’s a super easy answer to this:

A: Over 80% Cacao chocolate is good for you.  Read that again… Cacao, not Cocoa. 

CACAO is the amazing bean itself found in the upper Amazon of South America (Peru, Brazil, Equador, Columbia, Venezuala)

The beans are then ground down- still Cacao

Once we treat it and add sugar to it, it becomes Cocoa!

That sugar takes away the superpowers of the Cacao.  The sugar confuses our human bodies and kicks up an immune response. Hello inflammation!

So the less sugar.. the more CACAO and huge benefits for your body!  Add sugar, and maybe even milk… you’ve just severely downgraded your cacao and created a struggle for your body.  This can be tricky, so read slowly:

80% dark chocolate is not the same as 80% cacao. For a lean body you want cacao, not dark chocolate.

Keep it simple! Buy raw cacao products. Stuff like:

Cacao powder:

Ingredients should say exactly: “certified organic cacao powder”

 

Dark Choc bars-  Scroll down for my favorites. ALWAYS look for over 80% cacao OR “over 80% dark” Ingredients should read Organic Cacao Beans +  organic cane sugar OR coconut sugar OR raw honey.

My favs chocolate treats are:

#1: Healthy Hot Cacao

Healthy Hot Cacao – serves 2

  • 1 tbsp coconut fat – thick white cream at the top of a can of Full Fat Coconut milk
  • 2 cups almond milk
  • 2.5 tbsp raw cacao powder
  • 1.5 tbsp raw honey
  • 1 tsp nutmeg
  • 1 tsp cinnamon

Combine all ingredients in a pot over med/high heat, whisk well and serve warm.

#2 Honey Mama CLICK HERE

I love this because the sweetener is RAW HONEY.

 

 

 

#3 fav = TAZA Wicked Dark, 95 % dark

You will not be able to find any chocolate bar without ANY sweetener in it, if you do- you will most likely hate the taste.. hence the sweeteners.

 

 

CLICK read more – for Cacao science & how much to enjoy weekly

Read More

Posted on   |  Awesome Foods

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 Nutrition Lesson!

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CLICK to Get Started

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  • easily feel better daily, when you have a shit ton of demands on you
  • drastically drop body fat + see visible muscle
  • boost energy and immune system
  • think better and make decisions faster
  • spend less time in the gym and kitchen
  • Know exactly what to do tomorrow to lean out, get stronger and feel better

$16.86

Register for THE BIG 4 to get ALL the goods!

Posted on   |  Awesome Foods

CHILI/ Fall Taco’s

Bre’s Fall Tacos.

Use the recipe below to make CHILI or put on top of SIETE chips  to make healthy NACHOS:)

Free of corn, wheat, cow dairy. Chock full of comfort and deliciousness!

ENJOY While you listen to this Super Awesome Podcast Episode!  It’ll help you level up on all the levels:)

 

 

  1.  Super delicious meat/CHILI recipe with 9 spices

For 4 people

  • 3 lbs of ground beef, grassfed
  • 3/4 cup diced yellow onion
  • 3/4 cup water
  • 2 cups tomato puree

+ 5 tbsp Taco seasoning (from Danielle Walker Against All Grain’s)

  • 3.5 tbsp chili powder
  • 1.5 tbsp himalayan pink sea salt
  • 1.5 tbsp ground cumin
  • 1 tbsp ground dried oregano
  • 2 tsp onion powder
  • 2 tsp ground coriander
  • 2 tsp paprika
  • 1-3 tsp cayenne
  • 1/4 tsp cracked black pepper

In a large saucepan/pot

saute the onion for about 4 mins with ghee, add the beef – until just lightly browned/cooked. Add the tomato puree, and water and spices – bring to a boil, stir well and let simmer for 15-20 mins.

(perfect to reheat/ keep warm in a crock pot!)

Serve with

Cheese – I use Trader Joe’s goat cheese – it shreds great!

+ Guac, salsa, lightly sauteed bell pepper, olives.. YOU PICK!

 

 

 

For Chips or wrap.. Go with

SIETE!  – Grain Free and Breanne approved in every way

This brand is amazeballs-

I love their mission of helping others stay healthy AND their fierce family focus (the logo is a symbol of their family – GARZA.. and SIETE is for “seven” the original 7 family members”  If you have a couple mins check out their site and all they do CLICK HERE for SIETE)

I love the tortillas – I put one in the toaster oven – until just crispy, like a tostada!

I top it meat, guac, salsa, peppers and of course and EGG on top. I pretty much put an egg on top of everything:)

ENJOY!

 

Posted on   |  Awesome Foods

MCT Oil

MCT OIL (Medium Chain Trigylceride)

This is an everyday staple in my life. In fact I’m hving some right now (in my coffee as I type this!)

I  roll through my days with 3 tbsp MCT oil

  • First ( at 4 AM ) I put 2 tbsp in my morning coffee (with espresso and ghee/when I make Bulletproof) CLICK HERE for detailed guide and vid
  • With Lunch/ first meal – I drizzle a couple tsp over salad greens or already cooked veg with meat (tuna, beef, turkey or eggs)
  • 2 PM – I enjoy another TBSP from this super awesome packet, from TIN STAR FOODS

Thanks to TIN STAR FOODS. I get a pre-workout boost + back to work focus. I keep these babes in my laptop bag, purse, duffle and glovebox (safe up to 70 degree). I pretty much don’t leave home without 2 of these daily.

Now if MCT is new to you – No sweat!  I gotcha covered. 

Here’s what to know, how to use it, why and how!

 

 

Medium Chain Triglycerides is a type of healthy fat found in coconut oil. It is pressed out of coconut oil ( PLAIN coconut oil is white and pasty)

MCT oil is the best oils pressed out of the creamy white coconut paste. 

MCT is clear liquid found in dark bottles, kept refrigerated.My favorite brands are

ONNIT, TIN STAR &  Bulletproof    CLICK ON EACH To see

 

 

 

MCT oil is basically a short chain fatty acid (4-12 carbons) that has tons of health benefits. Before I give you the amazing reasons why you should totally be enjoying MCT OIL daily – here’s some super important facts to know before you go purchase and consume.

1. MCT oil is also found in palm kernel oil – do not use palm kernel oil MCT– it’s harvesting is highly destructive on the environment

2. MCT OIL should never be used in cooking – do not use in heats over 110 degree farenheit

3. DO totally cook with Organic Virgin Coconut Oil – also a shorter chain fatty acid (you should only be cooking with SOLID fats– so coconut oil and grassfed butter/ghee are top options)

4. Use MCT oil in these forms – 3-4 tbsp/day ( 1 tbsp is about 15 g fat)

plain, tea, coffee, smoothies, salad dressings, drizzled over already cooked veg, mixed in with goat or sheep yogurt.

5. DO NOT freak out about the fat content. Your body loves and needs this type of fat.

HERE’s why your body loves, needs and excels with Coconut MCT

It promotes weight loss, improves digestion, enhances strength,  improves brain health, reduces neurological disorders like MS, dementia, alzheimers & mood disorders.

Here’s the detailed bene’s on WHY MCT makes us more awesome daily

  1. IMPROVES HEART HEALTH – Consuming it improves your good (HDL) cholesterol levels, while lowering BAD cholesterol (LDL)
  2. ENERGY BOOST – gives you an all natural boost of healthy energy, thanks to it’s Medium Chain fatty Acids. When consumed, the MCFA’s are immediately digested and converted by your liver into energy you can use immediately
  3. WEIGHT LOSS – Aside from an energy boost, Coconut Oil stimulates your metabolism to encourage shedding body fat – thus helping you KEEP a healthy weight profile
  4. ANTI Microbial – It’s compounds can help keep your internal organs free from microbes.
  5. ORAL HEALTH – “Pulling” works! This is where you rinse your mouth with coconut oil. It’s antimicrobial properties help pull out the bacteria and viruses that live in your mouth along with food debris in your teeth.
  6. ANTI INFLAMMATORY – Does not trigger cytokines (response cells to cellular damage)
  7. BRAIN ENHANCING – increases neurogenesis (formation of new brain cells and protection of synapses)

 

I also use XCT oil (1 put 1 tsp in my am bulletproof now)

Brain Octane and XCT oil is even higher performing MCT’s – they are for people used to MCT oil- the next level. So if you have not been consuming up to 3 tbsp of MCT oil daily- for at least a month, hold off on XCT oil – it accelerate your brain and gut too much.. trust me!

CLICK HERE for more info on Higher distilled MCT’s.  Thank YOU, Dave Asprey / AKA Bulletproof 

 

Posted on   |  Awesome Foods

Super Easy Crockpot Breakfast

This is one one my fav’s!  It’s easy, people love it,  it’s great for busy work week dinners & brunch parties:)

I put it on top of  2 cups baked or fresh Kale + Avo = Complete, healthy & delicious (GF, Cow Dairy Free, Sugar Free, Grain Free)

Oh – and you don’t have to heat up your kitchen with the oven!!

ENJOY!

Ingredients

Softened ghee, to grease slow cooker 2 tbsp olive oil
1⁄2 cup diced yellow onion
1 pound ground lamb or beef crumbled.

broccolli florets – 3 cups ** optional

1 pound yams – peeled and shredded** optional

1 red bell pepper, seeded and diced

16 large eggs beaten
3/4 cup full fat coconut milk
3⁄4 tsp dry mustard

1⁄4 tsp cracked black pepper

COOK in crockpot – follow directions below

Grease the slow cooker insert with ghee
Cook onion in a skillet on stovetop, with olive oil for about 6 mins on low/med heat
Add the ground lamb to skillet over medium heat for 10-12 mins. Until lamb is browned.
Place shredded yams and or broccoli in slow cooker, packing down slightly
Add meat and onion mixture and the bell pepper
In a large bowl, whisk together eggs, coconut milk, salt, mustard and pepper . Pour into the slow cooker Cover and cook on low for 6-8 hours

Posted on   |  Awesome Foods

Best Green Smoothie! 2 VIDS to keep you covered

This is my “BEST” Green Smoothie recipe! I have this 6 days a week, It’s basically my breakfast 4-5 hours  after I drink BULLETPROOF COFFEE

Check out the vid then scroll down for all the details and step by steps you could want!

ALSO – make sure and check out the 2nd vid on how to make the best smoothie choice when you’re ordering out OR buying a bottled juice at the store.  I hope you love this set up, it makes my days so much easier!

This smoothie is “the best” because it

  • Tastes good
  • Keeps you pleasantly full (fills you up – for at least a few hours)
  • Packed with lean protein
  • Keeps you lean and energized (anti-inflammatory)
  • Chock full of amazing nutrients
  • Easy to put together!

Here’s what is in 1 serving

Put all in a blender, mix well and put in 3-4 vessels. Freeze 1-2 to make it last longer and take some work off you in upcoming busy days:)

These will last up to 3 days

(I tend to make 4 on Sundays for my work week – then freeze 1-2 .. take it out and put it in the fridge the day before) There’s been weeks I was just too busy/ tired when I got home- didn’t get that next day smoothie done and had to opt for something else not so awesome.

OH! And even better – here’s what you do when you’re on the go and gotta make the best bottled green juice choice.

1.  ” COLD PRESSED” if available – that means heat was not applied in the juicing and there are more and better nutrients!

2.  Go for Most Green Option – Veg heavy ensures you’re getting the most nutrients possible + keeping your energy up, brain clear and waistline low:)  ** FRUIT Smoothies are for kids!

3.  ONE Fruit MAX! If that. Try and opt for no fruit at all – If it’s a smoothie bar – just take out the other fruits- I love adding in Avocado instead:)

4. Look at the label – you want least amount of sugar and carbs + most protein.

CHECK OUT VID for example and CLICK 2 juices below to check these ones out – often avail at Whole Foods, Co- ops and Starbucks

GREEN DEVOTION  ** (the winner) 

ESSENTIAL GREENS

JUICE PRESS is a super awesome chain of juice stores, We have 2 here in Seattle (our VERY own Seahawks,Russell Wilson, is one of the owners)

CLICK HERE for my top choice there

 

 

Posted on   |  Awesome Foods

Keto Spicy Tuna Egg Muffins.

These are perfect for super busy days. .  + they burn fat, boost energy, keep you super healthy and strong

My boyfriend and I love these – We’ve got to keep our energy up and stay active all day- He does home renovations  (Bicknell Builds) and I have a constant love affair with Kettlebells 🙂

We toss a couple of these nuggets in a ziplock container and when we get super hungry – just pop in your mouth, enjoy and keep going strong! No utensils or time required.

Serious Side Note: If you’ve been getting Starbucks egg bites AND you want to stay healthy OR lose weight OR have more energy.. STOP! Scroll down below this recipe to learn eggactly ( see what I did there) why.

Spicy Tuna Egg Muffins
Yields 24 cake

6 cans (12.5 oz ounces canned tuna- WILD PLANET is Great) packed in water
8 green onions, thinly sliced (about 1 cup )

  • 1/4 cup coconut CREAM + 1/4 cup coconut milk – Full Fat (Go ahead and just buy 1 can full fat coconut milk – use solid cream at top and milk under)
  • 2 tablespoon minced jalapeño pepper OR 2 tsp Sriracha or  2 tsp tabasco sauce OPT out if you don’t like spice 🙂
  • 10 eggs
  • 2 cups thinly chopped spinach
  • 1  teaspoon red pepper flakes * optional
    2 tsp pink himalayan sea salt
    2 tsp Freshly ground black pepper
    2  cup sliced cilantro
    juice of 1 small lemon
    12-cup muffin tin

Parchment muffin liners (optional)
Directions:

1. Preheat oven to 425 F.

2. Put liners in muffin tins (easiest)
3. Mix up all ingredients in a large bowl – very well

4. Pour into lined muffin tins – bake for 30-45 mins ** chaeck at 35 mins and about every 5 mins till done

These are great to freeze and enjoy weeks later.

 

SO! Starbucks Egg Bites – CLICK HERE for nutrition Info

The ingredients start with egg whites and cottage cheese- but look at what’s in the parentheses for cottage cheese.. whey, lactose, salt and a whole bunch of fillers that mess with your gut and dump your energy. Also – notice they bold the healthy ingredients – red pepper, spinach – but Canola Oil?!  That stuff is no good at all.

 

Take 20 mins make up a batch of the above – freeze some – so you don’t have to make em for awhile and carry on, you beautiful strong human you:)

Posted on   |  Awesome Foods

ChocoAvo Pudding

Makes 10 servings. 1/4 cup each (super filling stuff!)

Ingredients:

(I love holy Kakow Or Nativa.. Just look for only ingredient being “cacao” NOT Cocoa on the label)

  • 6 tablespoons raw honey (taste to determine)
  • 4 ounces of dark chocolate ** must say Cacao.. NOT Cocoa (72% or higher), melted

My fav is “Taza Chocolate- WICKED DARK”

  • 4 teaspoons vanilla extract
  • 1/4 teaspoon salt
  • fresh mint for garnish
  • optional – sliced berries on top or layered is awesome!

Directions:

Add in the milk, cocoa, honey, chocolate, vanilla and salt, blending until pureed, scraping down the sides when needed to combine. Taste and season/sweetened additionally if desired. Blend for a good 1 to 2 minutes until completely creamy.

Put in fridge for 24 hours before FOR best consistency . This is VERY filling stuff – about a 1/4 cup serving is great as a snack or dessert.

FREEZE this to last up to 5 mos! Just take it out for about 3-4 hours to defrost OR place in fridge overnight to defrost.

Posted on   |  Awesome Foods

Why Avocado’s are awesome

Okay.. so you’re a pretty smart person, right?! You watch Ted Talks, listen to NPR and scroll through Huff Post:)

You get that avocado’s are healthy. But did you know that they totally help you burn fat, drop inches, keep you smart, stay full longer and help decrease anxiety?

They totally do ALL that

Wait, but you don’t want to eat too much, right?! I mean they have a lot of fat.

WELL, let’s clear that up for you. I’m gonna let you in on why I eat 1-2 avos a day and am staying at my lowest body fat ever  + last check up at the doc with blood test, says I’m uber healthy on all my levels!

I’m gonna keep this quick and simple – Let’s go over exactly how much you can have – based on your daily activities. PLUS the big bullets on what avocados do for you, so you can impress your friends:)

(If you’re a nutrition nerd like me, or just super curious I put all the nitty gritty info on our green buddies at the end)

HOW MUCH AVOCADO YOU CAN EAT, to stay healthy and not get fat

1 whole large avocado/ day  for the human that moves for 1.5 hour total per day.. that should most of us.

Nope this doesn’t have to be a gym full hour workout. This rule applies for anyone moving around lifting stuff!

This could be a bunch of 2×4’s as you build that new deck, the laundry basket and swiffer as you clean up your house. Or heck! even that football or softball as you play catch in the backyard.  BUT this does not apply to you if you have your hiney in a seat all day.

What if you’re super active?

Go ahead and stick with 1.5 LARGE avocado. not the lil’ guys

 

What if you’re on your butt most of the day?

Stick with half a large avocado OR 1 small avocado..

Here’s why you should totally get this superfood in your daily life.

1. Chock full of essential Monounsaturated Fats.. MUFA’s = The good fats! Here’s why they’re great for you

  • Increase nutrient absorption = all those kale salads, chicken breasts and cauli rice you’re eating.. wouldn’t it be great if your body’s cells hoovered those nutrients right up so you got full faster, decreased work on your gutt, and actually used all that stuff way easier for all the stuff you NEED to do, like think and pick up stuff:)

Yup! that’s what happens when you literally take in the good stuffs from your foods way quicker and easily.. thank you MUFA’s!

  • Make you full faster.  That’s cause MUFA’s increase Leptin.. Your “I’m full” hormone.

Hunger is the busy person’s enemy! You gotta get stuff done, you can’t be hangry and filling your time with looking for food or sitting and eating all day, right? slam some avo on that burger patty, turkey sausage, eggs or salad and you’ll gain an Additional 2 hours btwn meals.

  • Boosts Brain Health. All our hormones (chemical messengers) travel on pathways.. Synapses.

Think of healthy fats (avos) like fresh concrete on an old road. Now think of your hormones (messengers) as cars. Avos and other healthy fats keep that road smooth, free of potholes and cracks.. Now when you need to think a lot (exam, work mtg..) or react quickly to anything (game of catch, distracted driver in front of you)  you’re gonna do it all faster and better – because you paved that road!

 

  • Boosts Gut Health– Did you know that your gut is literally your “second brain”  Truth! That’s because your gut speaks to your brain via the vagus nerve. Don’t worry about these details (you can nerd out with me later in person on that)  just know that healthy fats coat your digestive tract and keep you from feeling tired, bloated,gassy and crampy.
  • Make you Sleep Better – This is thanks to that Leptin hormone (same one that makes you full faster and keeps you full). With more Leptin – comes increased melatonin. That does not mean you will get sleepy when you eat avos.. Just sleep BETTER when you do get your ass to bed:)

You know what drops Leptin?  (This is what you DON’T WANT to do)

CARBS, sugar, alcohol..  Just OPT OUT of that fruit smoothie or piece of toast at breakfast. Instead add 1 small Avocado to your smoothie.. take out some fruit AND take the toast away – add more avo to your plate!

OKAY – there’s a TON of Nutritional Bene’s – Here’s a couple links to them all

Dr. Mercola science and info on Huffington Post

Medical News Today Article

– But here’s the quick jist on nutrition

They pack

  •  Fiber
    • Potassium (more than twice the amount found in a banana)
    • Vitamin E
    • B-vitamins
    • Folic acid
  • reduce risk of cancer
  • increase bone density
  • reduce anxiety and mood disorders
  • improve vision
  • help absorb vit D and calcium
  • Reduce Depression!

ONE small caveat- Avos are Omega 6 MUFA’s .. that means the more you eat- definitely increase your Omega 3’s

(fish, MCT oil, coconut products – milk, flakes, oil, walnuts, macademia’s, brazil nuts, pecans, sunflower seeds, hempseeds, flaxseed)