Homeade Lentils

I love making lentils. The kids love eating them and they have sleuth of health benefits. Below is a recipe I make often. Feel free to share with a loved one!

lentejas

Ingredients:

1 bag of lentils
1 tbsp of Olive oil
2 tbsp chopped garlic
1/4 of red onion chopped
1/4 green pepper chopped
1 tbsp Parsley
1 tbsp Cilantro
Himalayan Salt to taste.
1/2 tbsp pepper
1 tsp paprika
1/2 tbsp cumin
1 cup of Organic low sodium Beef stock
1 potato peeled and chopped

Soak lentils in water the night before.

Directions:

Place lentils in a bowl with water. Make sure there is about 1 inch of water above lentils.

In a pot cook olive oil, garlic, onion and green pepper. Once garlic and onion have browned add parsley, cilantro, salt, pepper, paprika, cumin, potato and beef stock. Allow to cook 10-12 minutes.  Add lentils w/water. Allow to cook 25-28 minutes.

Serve and enjoy!

 

It’s Impossible to Lose Weight

Nothing is more frustrating than working out, eating healthy and seeing zero results. You haven’t lost a pound despite all of your efforts.  Some of you have even put on a pound! What gives?

What's Wrong With This Scale?!

The Obesity Research and Clinical Practice revealed that it’s harder today to shed fat than it’s ever been in the past 30 years. Even considering the same amount of dieting and exercise. Studies show that there is more than one culprit. Evidence has shown that the following list can physically cause us to burn LESS calories and stunt your weight loss:

  • Environmental factors
  • Stress
  • Insufficient sleep
  • Poor health choices

When compared to the generations before us we must consider that our generation is exposed to more viruses, increased pollution, genetically modified foods, highly processed foods and new medications. The virtual age has also brought upon us more jobs that require moving less and sitting more.

Below are five tips included in my “Conveniently Clean Eating Guide” to help heighten your awareness & combat the impossibility of losing weight.

Drink more water

Drinking water is an essential part of eating clean. It cushions the joints, muscles and more importantly flushes out toxins in the body created from poor health choices and environmental factors. Water keeps the body hydrated and energized. Aim to drink 60 oz. a day. You will immediately notice a difference in your mood and hunger levels when you begin drinking the required amount of H20.

Eat more fruit

Fruit has fiber, water and the natural sugars that satisfy your sweet tooth. They are low calorie, all natural and will help keep you full. The vitamin and mineral rich content will detoxify the body and boost metabolism. In my 14 Day Fat Shred program I recommend eating fruit twice a day: once with breakfast and as a snack between breakfast and lunch.

Wash your produce

I’m sure you don’t want to eat that salad with a side of chemicals and pesticides. There are a variety of organic and all natural Fruit and Veggie washes you can purchase or you can make your own. Mix 1 part vinegar with 3 parts water. Washing your produce is very important as the essential foundation of eating clean is in the name: Eating Clean. That means nothing other than what’s natural to the body and this includes avoiding chemicals and unknown additives. Your body will not know what to do with these chemicals, therefore it cannot digest them properly. It is then stored in the body and can be super damaging to your vital organs and bloodstream.

Sleep more

If your sleep doesn’t consist of 6-8 hours of uninterrupted rest the hormones Ghrelin and Leptin can not be regulated at normal levels. These hormones regulate your hunger. Balancing the regulation of these hormones keeps you feeling satisfied at mealtimes. This may be the reason some of you feel like a bottomless pit when hungry! This is actually linked to obesity which in turn is linked to increased health risks and depression. Establishing a better sleeping routine is key.  No matter how fit you are, how healthy your diet is, how well you manage your stress, if you are not engaging in a steady sleep regimen the effects are very detrimental to your health.

Walk More

If the greater percentage of your day is spent sedentary than the likelihood of losing weight is slim to none. This holds true even for those who workout daily. It’s recommended that we take at least 5,000 steps a day to burn sufficient calories. If work requires that you do a great deal of sitting then make sure to get up and get a walk in during your break. You can also follow the good ol’ “Take the stairs” advice!

If you feel as though nothing is working I challenge you to not get frustrated. Really think through what may be the causing factor after reading this blog post. If you feel you need further assistance I’d like to hear from you and we can take a closer look at your fitness & food regimen together!

 

Stay Well,

Coach Nadia K

Eat Carbs Burn Fat

carbsYou’ve eliminated carbs from your diet and lost a whole bunch of weight. Now what? What happens after you start eating carbs again? You blow up. I’m feeling a bit sassy today because I love carbs and they account for about 30%-35% of my daily intake. I feel sadness when I think of anyone not eating them. And so I wrote this post which will help you learn the difference between Simple Carbs and Complex Carbs. One makes you fat while the other helps you burn fat. Let’s put this myth to rest! Share this post & don’t forget to comment your thoughts below!

SIMPLE CARBOHYDRATES

Simple carbohydrates are basically sugar. Your body digests them almost instantly. They quickly shoot your glucose levels up then your glucose levels quickly shoot down. You are left hungry, energy crashing and craving more of it. This is frequently how sugar addictions begin.  Your simple carbs are: white rice, white bread, high fructose corn syrup, sugary cereals, soda, fruit drinks, white sugar, candy & artificial syrups.

COMPLEX CARBOHYDRATES

Complex carbohydrates have: fiber. Your body needs fiber to aid digestion so 1/4 of your dish during main meals should consist of a complex carbohydrate. It takes the body longer to digest complex carbohydrates so glucose levels do not quickly shoot up and down. This helps regulate insulin levels. You stay energized and full because of this reason.  Your complex carbs are:sweet potato, oatmeal, brown rice, quinoa, beans, lentils, peas, corn and pumpkin.

So stop being simple! Make sure your carbohydrates are complex. This will give you sustained energy to crush your workouts and fiber to aid digestion.

I’d love to hear your feedback. Leave any comments or questions below and share this post with a friend!

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).

toxic

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

Fall Beef Stew

What’s more comforting to your mind body and spirit than a bowl of some clean homemade stew during the fall! This recipe is easy to make and serves the whole family! If you need the serving to be for 2-3 people only then I suggest you reduce all the ingredients and measurements by half. Enjoy and leave some feedback if you make it.
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Ingredients:

1 white onion chopped
2 tablespoon garlic chopped
1 tablespoon olive oil
1 tablespoon organic unsalted butter
2 lbs organic stew meat
2 tablespoons no salt added tomato paste
4 tablespoons bals vinegar
4 cups of Low Sodium organic Beef stock
1 tablespoon chopped parsley
4 cups of sliced organic carrots
8 organic potatoes diced
2 tsp Himalayan salt (or more to taste if you’d like)
1 teaspoon black pepper

1. Medium heat – In a pot, Saute white onion and garlic in olive oil and butter until translucent. This may take about 7-10 minutes.
2. Add meat to pot and cook until brown.
3. Once browned reduce heat to low and add: tom. paste and bals vin. Cook for 10 min on low
4. Increase heat add: parsley, broth, carrots, potatoes, salt and pepper. Cook until potatoes and carrots are soft.
This may take 35-30 minutes
Once ready serve and enjoy!!