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Awesome Foods

Posted on   |  Awesome Foods

Eat Chocolate AND know this first.

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

CACAO is the amazing bean itself found in the earth’s most nutrient dense areas (Amazon, Peru…) The beans 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.  Hello Inflammation!  sugar confuses our human bodies and kicks up an immune response.

Below is a list of the best stuff for you to use:)   Scroll  below the products to see “Cacao’s  4  Top Jaw Dropping Benefits”

CLICK HERE for my 3 top recipes 

Below are great options that you can easily find in stores (Try Whole Foods, Amazon and Co-ops)

#1 Honey Mama CLICK HERE I love this because the sweetener is RAW HONEY.

#2 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.

#3 = Raw, Organic Cacao Powder. Ingredients should only say: Cacao.

Cacao’s  4  Top Jaw Dropping Benefits

  1. Phentlethylamine (PCA) = Class of chemicals that we produce in our bodies when we fall in love!  These class of chemicals are found in abundance in raw cacao. It increases blood flow, focus and alertness
  2. Anandamide = The BLISS CHEMICAL.  CLICK HERE for the down and dirty on this amazing fact

Cacao is the ONLY Non Cannabis plant that contains Anandanide. This is a cannabonoid endorphin found in the human body after we exercise (this includes sex)  This is why we feel relaxed + a little high after exercise and sex. Cacao also delivers this to us. AMAZEBALLS!  Anandamine,  is a “trigger mechanism for endorphin release.” Psychology Today

3.  Theobromine = A close chemical relative to caffeine. Cacao actually has very little caffeine. It has more theobromine!  Unlike caffeine, this is not a nervous system stimulant = good! Theobromine dilates the cardiovascular system, making the heart’s job easier.

4.  Tryptophan = nutrient that creates serotonin production. We all want more serotonin. This is the neurotransmitter that reduces anxiety. It helps humans instantly feel calm, handle stress better & sleep better.  It is similar in structure to melatonin and DMT. 

More of cacao’s nutrients:

  • Packed with protein, fiber and antioxidants
  • A great source of iron and magnesium, which makes it amazing for high performing bodies with elevated strength and cardio needs..
  • Magnesium=helps keep us calm!  The high magnesium content helps us relax so nutrients flow through the body more easily and can be put to use more readily.
  • Cacao also contains Tryptophan, a powerful nutrient that is key to making serotonin,
  • Serotonin and endorphins are the feel good chemicals in our bodies that also help reduce anxiety.

Here’s the big take away: Eat Cacao! The higher the cacao, the healthier it is.  A little goes a long way:

Choc bar – like Taza = 3x a week max @ 1 thumb size. Twice a week for weight loss   OR

Hot Choc – 2 x a week – 12 ounces max (recipe makes 2). Once a week if your goal is weight loss

OR   Honey mama – 1/3 a package twice a week. once a week if your goal is weight loss

Posted on   |  Awesome Foods

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Posted on   |  Awesome Foods

Healthy Nachos!

Bre’s Nachos.

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 on Broken Brain (Dr. Mark Hyman)   This is on mental health with Sally Lefkoe.  She breaks down why all humans have beliefs that hold us back and exactly what to do to get rid of the ones keeping us from being better humans:) 

Also – get more great brand tips for easy to make quick dinner – click HERE

  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)

OR keep it super simple and use this great seasoning packet from SIETE

  • 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,jalapeno .. YOU PICK!

For Chips or wrap.. Go with

SIETE!  – Grain Free and Bre approved in every way

This brand is amazeballs-

I top the chips with meat, cheese, diced onion, olives and jalapeno then bake at 375 for 10mins. serve with guac & salsa. For sour cream, use FORAGER brand – dairy free, plant based and delicious!

To make tacos use SIETE cassava  tortillas, you can quickly warm them in a saucepan on med heat for about 30 secs per side. OR for crispy put a bit of ghee or grass fed butter on one side and pan fry for 1 min/side,  -I put one in the toaster oven – until just crispy, like a tostada! top with chili mix , shredded goat cheese and avo for easy dinner. I would put a side salad with this of radishes, cucumber and Primal Kitchen  Cilantro Lime dressing CLICK to view/order off amazon:)

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 One tsp over salad greens or already cooked veg with meat (tuna, beef, turkey or eggs)
  • 2 PM – I enjoy another TBSP ( in a double espresso) 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 – see image of jar below)

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

MCT is clear liquid found in dark bottles, My favorite brands are #1 Bulletproof, #2 ONNIT    #3 Sports research , & #4 (individaul packets) = TIN STAR   CLICK ON EACH To find on Amazon

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 250 degree Farenheit

CLICK HERE for info on Butter/ghee

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. Dietary Fat does not equal body fat. That has sadly become a huge misunderstanding and is ruining a lot of people. Your brain, joints, heart and muscles need 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 

I hope this all helps you easily make better choices

Love, Bre

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 Smoothie! Video with guide.

This is my favorite smoothie recipe!  Chris and I enjoy this 6 days a week.  I suggest pre-making these & setting up two in the fridge. Keep up with busy days, stay full longer, feel and work better.

Here’s what is in One 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:)

PRO TIP!  Make this just twice a week. I make enough for 4 smoothies on Fridays (I just freeze the other 3)  I don’t have a smoothie on Sundays.

Then I make it again on Wednesdays for 3 days. This helps me stay on track better.

No time to make a smoothie? Just toss in 1 scoop bone broth with 1 scoop amazing grass to a blender bottle. Add in water when you’re ready, shake it up and chug it down. (This does not taste as good as the full blender smoothie)

CLICK HERE to get more recipes + list of 16 top fiber foods

Fiber

Posted on   |  Awesome Foods

Egg Muffins.

These are perfect for a weekend brunch AND for super busy days (they burn fat, boost energy, keep you super healthy and strong)

My fiance 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.

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.

These pair perfectly with  a Yam & Kale Salad. CLICK here for that recipe

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 to learn eggsactly  why.

 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

 See YouTube video below on why this is the perfect snack for activating days when you need to “Simma Down Now”

** make this at least 24 hours before you want to enjoy it. See notes at bottom

Makes 6 servings of 1/2 cup each. Great with berries on top!

Ingredients:

  • 4 med size ripe avocados
  • 1 cup coconut cream (canned)
  • 4 tablespoons unsweetened dark cocao powder (I love Nativa.. Just look for only ingredient being “cacao” NOT Cocoa on the label)
  • 3 tablespoons raw honey (taste to determine)
  • 3 ounces of dark chocolate ** must say Cacao.. NOT Cocoa (72% or higher), melted  My fav is “Taza Chocolate- WICKED DARK”
  • 2 teaspoons vanilla extract
  • 1 tbsp plant based milk (oatmilk or almond are best)
  • 1/8th  teaspoon salt
  • fresh mint for garnish *optional

Directions:

 
leave till you’ve added the rest of the ingredients before blending.

2. In a small pot on low melt the chocolate bars & coconut cream (bout 2 mins). Add to avos in blender

3. Add cacao powder, honey, 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.

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)

Posted on   |  Awesome Foods

July Newsletter!

Hey! It’s officially summer.. Awesome, Right?!

Bring on the BBQ’s, road trips, happy hours, campfires …whatever blows up your skirt:)

I love all these things! What I don’t love is when I overdo it, have too many fun time drinks, give into those chips and pizza.. basically I totally hate looking in the mirror and seeing a bloated belly and puffy face.

If you hear me on this – We’re in luck! The mental lashings can stop NOW

I’ve been tapping into an awesome tool this past month that is totally keeping me from getting that next drink AND getting me way more out of my workouts. This is a HUGE game changer. Plus it’s straight from 2 super hot, smart men..

Aubrey Marcus and Mark Verstegen. CLICK HERE for hot guy pics with jaw dropping companies and credentials 

CLICK HERE to grab this PODCAST tool. Your IT!  This has gotten me to drop 7% body fat and rock a more sculpted body in just 8 weeks.. seriously.

Just CLICK and listen– (whether you like to rock pods or video, you’re covered) Know exactly what to do to feel and look fanfreakintastic!

(Fanfreakintastic = sweet lookin’ lean bod with defined muscles + boost in mood and energy)

NOW – check out my next two best tools

MY top Core move to get you some killer guns and keep those abs sculpted

CLICK here to learn why Push Ups get you killer abs and arms + Your exact Step by step Push up program.

 

 

MY new 2 fav recipes. Perfect to bring to your next event OR a quick fix for dinner tonight

I’ve got a super easy Sausage, kale, cauliflower casserole + A super easy and delicious salad to bring to that next BBQ.

 

 

Lastly -THOSE BELLS!

You know it.. I’m a huge fan of kettlebells! That’s because they torch fat and get you super strong and defined in the least amount of time. They also can go anywhere with you! Perfect for busy everyday life and any travel! Camping? No prob – toss in a 12kg-20 kg bell and you’re good to go on your workouts- 20 mins is all you need to keep on track.

Same thing for busy days running kids around – whip out a kettlebell workout in your living room, backyard, park or office

Don’t know what the heck to do with bells? Take my next Intro Series! CLICK HERE for info

Not into Bells? CLICK HERE for my other reg, fat torching group classes

That’s all I got for ya – just some game changing shit to keep you looking awesome and feeling kickass! Happy July:)

Hit me up for one on one coaching – online or in person Scroll down for all contact info.. heck feel free to ring my cell (206)931-3605. I’m sure you’re someone pretty rad:)