Easy Greens


Many of you have heard the saying greener is leaner. Statistics show that people who incorporate more greens into their diet have more energy, less fat in their midsection and have less toxin buildup in their digestive tract. Green leafs and vegetables contain disease fighting properties, are packed with antioxidants and are rich in calcium. Although they are not always popular with your palette they are very beneficial to your health. Below are 5 easy green recipes I prepare often. They are quick, simple to prepare and taste great!

Lemon Pepper Asparagus 

This is a constant in our house. Preheat the oven to 400 degrees. Wash asparagus and chop off the ends. In a bowl mix olive oil, chopped garlic, himalayan salt and pepper. Squeeze lemon over the asparagus and then place on a baking sheet.  Let bake 12-15 minutes.

Green Bean Salad

This is a hit that I usually bring to family/friend events. Cook beans in boiling water for 8-10 minutes and drain. In a mixing bowl add beans, chopped red onion, chopped beets, olive oil and balsamic vinegar. Season with himalayan salt and pepper. Place in fridge and allow to cool before serving.

Spinach Saute

Wash spinach leaves. In a pan heat olive oil and chopped garlic. Add spinach to the pan and cover for 2 minutes. After this, season with himalayan salt and pepper, squeeze lemon juice in and then toss. Let it cook until the leaves wilt. Serve and enjoy!

Kale Chips

This will take you no more than 15 minutes! Preheat oven to 350 degrees. Chop off the stems. Wash kale leaves gently. If you are not gentle you may compromise the integrity of the leaf. Pat dry and spread on a baking sheet.  Spray with coconut oil and lightly season with himalayan salt and pepper. Cook 10-12 minutes with a watchful eye to prevent the leaves from burning.

Cheesy Broccoli

This is my simplest recipe of all time. Steam broccoli until soft. When ready to serve simpy sprinkle with Pecorino Romano cheese and voila!

Please feel free to share these recipes with fellow moms, family and friends! If you have any tips or recipes that are simple and healthy you can also leave it in the comments below!

Stay Well,

Coach Nadia K

Top 5 Ingredients to Stay Away From

I don’t believe that ignorance is bliss. I believe ignorance is death. That’s why my post today covers 5 ingredients to stay away from that can reek havoc on your body both internally and externally. I want you to be in the know. Steering clear of these ingredients will help get you one step closer to a Clean Eating lifestyle. You can find them on most food labels (sadly).


1. High Fructose Corn Syrup

Table sugar became too expensive for many food companies to include in their products. High fructose corn syrup on the other hand helped cut costs significantly despite how incredibly bad it is for you. Princeton University conducted a study on rats. Group A was given High Fructose Corn Syrup and Group B was given regular sugar. Group A gained weight 300% more quickly than Group B. Isn’t that lovely? Studies have also shown a very evident connection between the consumption of HFCS and the increased risk of type 2 diabetes. Consuming this ingredient can increase both your cholesterol and hypertension. This may be because it is genetically modified and found to contain mercury. It can be found in many breakfast cereals, soda and candy bars.

2. Bleached Flour

For starters, I don’t think anything bleached should be consumed. Bleached flour contains a sleuth of harmful chemicals such as: Benzoyl Peroxide, Azodicarbonamide, Calcium Peroxide, Potassium Bromate & Chlorine Dioxide. Combined these ingredients are harmful to internal organs, destroy levels of Vitamin E, hurt cell re-generation and processes, contain carcinogens (linked to tumors) and increase levels of asthma and allergies. Some of these chemicals such as Potassium Bromate and Calcium Peroxide are actually banned in Europe and other countries. These substances are toxic and can be found in pasta and bread.

3. Artificial Sweeteners/Flavors

Anything that is not real food goes unrecognized by your body. Therefore, something artificial can be taxing for your body to digest. Artificial sweeteners can enhance aging, cause health problems, dehydration and are damaging to your internal organs. Artificial additives encourage free radical growth and free radical growth causes cancer.  Be on the lookout for: Aspartame, Sucralose, Sorbitol. They can be found in diet sugars, fat free foods, sugar free foods and gum.

4. Food Dye/Coloring

This ingredient usually is labeled: “RED 40, YELLOW 5”. These food dyes contain carcinogens. Carcinogens can also be found in cigarettes. Carcinogens have been found to cause brain tumors. Studies have found a correlation amongst artificial dyes causing attention deficiency and hyperactivity (common in many children). You can find this in many icings, colored pastries, cereals, kids snacks etc.

5. Monosodium Glutamate

Better known as MSG , this overly toxic substance is linked to: fatigue, weight gain, depression, heart conditions, seizures and dehydration. High levels of this substance can lead to heart failure and strokes. It is one of the main culprits causing obesity and can create food addiction within the body when consumed in large amounts . It hides itself in a salty flavor making food taste better for desirable consumption. You can find this in most Chinese food, processed breakfast sandwiches, frozen foods and salty snacks.

Save this list and start looking at your food labels. It’s important for your well-being and health that you eat REAL FOOD. Your body is naturally built to consume and digest real toxic free food.

Stay Well,

Coach Nadia K