Pine Nuts! Fun New Appetizer Recipe

I love trying healthy new dishes and today I felt like featuring an ingredient I rarely use. Pine nuts are great in desserts, pesto, and salads or by themselves as a hearty snack. Enjoy!
Pine Nut Salad: (personal serving size)
1/8 cup chopped pine nuts
1/8 cup craisins
1/2 cup arugula
1/8 cup shredded carrots
Dressing:
balsamic vinegar
olive oil
lemon juice
honey
salt
pepper

• chop pine nuts
• wash and add arugula to a dish 
• top with the chopped nuts, craisins, and shredded carrots 
• add balsamic vinegar, olive oil, salt, pepper, lemon juice, and honey in a bowl until dressing is to your liking 
• drizzle dressing onto salad 
• Enjoy!

Beet Salad

 Beet Salad For 2:
1 cup arugula
1 cup small cubed mixed beets
1/4 cup walnuts and low sugar craisins
balsamic, honey, oil, salt and pepper, lemon juice dressing

Fresh fruit option: 1/4 cup raspberries
Protein?: add goat cheese

Bikini Season: The "Perfect" Body

      Hey All! This post will give me a chance to have a one sided convo with you guys! First off,  I would like to take this time to tell you guys that I greatly appreciate all of you who continue to support and believe in me. Health, Fitness, and Cooking are three of my many passions but by far some of my favorite. Ready to hear some info about getting that bikini body, as well as my recent experiences, "diet", and exercise routine? Lets start off with my tale! 
      For the past 3 to 4 weeks (give/ take) I have been on an elimination diet: low to no meats, no gluten (pretty much), and no to low dairy. As well, I have been a frequent and excessive juicer
(As you may have noticed from my new and frequent posts!) Just a quick FYI all the recipes for juice and smoothies I post are pretty much created on the spot, depending on what I want as my morning or evening juice. [The juices are so very important for cleansing and detoxifiying. Be sure to mix fruits and veggies and do not over consume carbs! (sugars such as ribose and glucose). ] As well as cleansing, I  have been an avid runner recently and have been running a mile + usually everyday. (This is a huge accomplishment for me as I usually have a hard time running because I have asthma and a blew out my knee a few years ago.) Over the past weeks, I have seen great improvement in the way I feel and in the way my body looks which looks, if I do say so my self, pretty darn good! 
      
What have I noticed?: 
- clearer and more supple skin tone
- less swelling and inflammation (from injuries) 
- less joint pain ^
- minimized excess "love handle" and "spare tire" fat
- more defined abdominals
- loss of 5 + pounds 
- healthier appetite
- less stomach problems (you know what I mean...)
- a more positive and happy attitude 
     
       At this point, I know that I am dairy sensitive and I have become sensitive to red meat (causes digestive issues). So, I am steering clear of those foods. I will maintain this diet and tune you in to my results. Also I would like to mention that I am not an expert and hold no degree in health and/ or fitness but I am an avid reader and cooking/health show watcher. I also practice a lot at home and have been doing serious training in fitness since the age of 12. As well, I am a very productive biology class student and love the study of anatomy and physiology, as well as health and chemistry. Also, my mom is a certified children's yoga and adult pilates instructor, and my father is an agriculturalist so, I grew up in a healthy and aware house hold and with many fresh produce handy and an apt knowledge of my health. 

I have modified the "diet" based on my experience...


     "What can I do?" : 

- begin "prep" faze: elimination diet (check out the Dr. Oz* version). This diet is shown to have serious results on body and brain and may key you into your allergies and behavior. Week 1
- begin light exercise such as non- abrasive yoga, walking, light weight lifting, etc  Week 2
- begin a healthy juice cleanse to detoxify and remove impurities from the body: start a three day cleanse where you only consume your juices and broths. 3 days of 3rd Week
- switch back to the elimination diet with controlled portions and add in 2 mixed juices a day. 3rd to 4th Weeks
- start heavier exercise such as running/ hot vinyasa yoga/ kickboxing/ Cross Fit/ HIIT. During 3rd to 4th Week
- Bundle the heavier exercise and the diet until results begin to show. 5th and 6th Week
- PICK: Elimination diet as a lifestyle OR slowly add in a "no no" one by one and monitor your reactions to each food and food group to identify an allergy. (you may want to get advice/ assistance from an allergist or nutritionist for this step) 7th Week 
- If you stop the diet, this regimen should last 7 weeks.

        What Does This Mean For Your Bikini Body?:
Your body should become slimmer and weight, especially fat, will be shed in a matter of days. (results may vary as with anything, but this is what happened with me) Energy level and attitude should be improved. Skin should become clearer and more supple. Pain may be relieved. Body should be thoroughly toned.***

Pros: 
- great results 
- healthier lifestyle 
- improved skin tone 
- weight loss 
- relief of pain 

Cons:
- possibility of weight gain 
- varied results 
- allergies 
- complications due to exercise
- digestive problems
- differences in internal body

*** Always speak to a professional health care provider before beginning a new meal plan or diet, especially if you have pre-existing health problems!

Why Choose This Plan? And What Not To Do:

This diet is very safe and effective because it does not include or condone under eating, purging, or over exertion.* This regimen is accessible to almost anyone and everyone. The food supplies are usually pretty affordable. The diet plan is "easy" and flexible. Meal times aren't set in stone. Diet can easily be adjusted to your personal preferences and needs while still managing to obtain results. You will consume more fiber, protein, and iron than most diets. This diet includes a cleanse portion to detoxify and relieve the body of toxins. Low calorie but you will still feel full. Smaller portions.  So many options! High vitamin and nutrient intake. Quick results. Body AND mind results. 

Your body is a temple and should be treated as such. Make sure to intake a correct calorie count based on your BMI and metabolism. As well, make sure your exercise regimen is healthy and effective. Don't over do it! If you are, for example: under weight, pregnant, have injuries, diabetes, are a senior citizen, or have cardiac or neurological problems please consider steering clear of this diet until seeing a doctor. *

Summary of Elimination Diet:
No- Red meat, alcohol, unnecessary medical drugs, caffeine, dairy, gluten. 
Replace With- fish and white meat, virgin low calorie drinks, homeopathic medicine when necessary, natural energy sources such as pomegranate and acai berries, dairy substitutes (my favorite is almond milk), gluten free "bread" replacement products and potatoes (starch).     

"Bikini Body So Teeny" Cleansing Juice (Morning Dose)

 "Bikini Body So Teeny" Juice:
1 cucumber
1/2 cup kale
2 tblspn. grapefruit juice
2 inch peeled and shredded ginger
purified water as needed

Blend and strain out solids!

Cucumber and Greens Juice: Tranquility and Immunity Boost

Cucumber and Greens Juice:
1 Cup Kale
1/2 Grapefruit
1/2 Cup Berries
1/2 Cucumber
1 Inch grated Ginger
1 Cup Water

Blend (and strain)

Iron Power Smoothie Recipe

Iron Power Smoothie (immune system)
Kale and spinach (1 cup)
Frozen berries (1 cup)
1 banana
Fresh squeezed orange juice or lemon juice
Water
Fresh peeled and grated ginger

Ultimate Ride-or-Die Cleansing Water Recipe

Recipe:
[Use your discretion to decide how much of each you want- everyones different!]

1 acidic fruit sliced thin and zested (ex. grapefruit, lemon, lime, orange)
Ginger shredded (no peel)
Good old H2O
Sprigs of mint

Mix all together and enjoy!

10 Weight Loss Weapon Foods

Power Foods to Promote Weight Loss and Overall Body Health

1. Spinach: high in iron (protects against anemia), 100g is only about 23 calories, good source of fiber (filling and detoxifying), high in vitamins and nutrients, high in antioxidants, detoxifying
 (colon, intestine, and stomach health)

2. Kale: low calories- 1 cup is only 36 calories, zero fat, high fiber, high in magnesium, high in vitamin K (reduces risk of cancer and Alzheimer's disease), supports the cardiac system, high in vitamin C (immune system support), high in calcium

3. Lemons: a tasty and easy add in to any dish, speeds up digestive track, detoxifies, supports immune health, clears skin, purifies blood, contains many vitamins such as B6, high in zinc and iron, low in calories

4. Mushrooms: relieves high cholesterol,  protects against diabetes, contains many amino acids, vitamins, and minerals, huge source of iron, "meaty"- filling/ meat supplement and replacement, helps with nutrient absorption to maintain overall body health, high in fiber and copper

5. Garlic: homeopathic medicine commonly used for healing, helps improve cardiac health, low calorie and a great seasoning, detoxifying for immune and digestive health, optimal pH to help  metabolize the body

6. Ginger: detoxifies colon, stomach, and intestines (this will actively help shed fat and increase weight loss), helps with aches and pain, relieves motion sickness, heightens immune system, improves condition of skin, low calorie, high in nutrients and vitamins, speeds up metabolism

7. Low/ No Sodium Broth: filling, high nutrient content, servings of vegetables, protein source
(if from meat), not an empty calorie, can be used for a meal, low calorie

8. Hot Peppers: actively fights cancer, speeds up metabolism, flushes and cleanses digestive system (especially colon), filling, a serving of vegetables, relieves spice craving, helps relieve constipation, Crohn's disease, gas, and bloating

9. Almonds: filling, low calorie count, easy and nutritious snack, protein and fiber source, vitamin source, maintains brain health and provides steady energy, supports immune and cardiac system health, satisfying to stop self from over eating

10. Eggs: high protein, low calorie, filling and can be used as meal, contain omega 3s for overall body health, contain healthy fatty acids, increase eye health, per egg- 6 grams of protein and 9 ESSENTIAL amino acids


Other Power Foods: banana, salmon*, sardines*, grapefruit, wine grapes, sunflower seeds, chia seeds, flax seeds/oil*, watermelon, oats, sweet potato, cucumber, avocado (healthy fatty acids)

*= Omega 3rs!!!

Questions or concerns? Comment below! Hope this helped?!  Try to get each of these foods in once or twice a week and keep up exercise ex. ginger juice and go for a run! You'll be shedding weight soon*.

*= not 100% proven

Vegan and Gluten Free: Fresh and Steamed Quinoa Salad w/ Grapes and Kale

Vegan: Fresh and Steamed Quinoa Salad w/ Grapes and Kale

Preparation time
5 minutes

Cooking time
30 minutes

Ingredients
- olive oil 1 tbspn
- vegetable broth 1/2 cup
- pepper 1 tspn
- salt 1 tspn
- vinegar 2 tbspn
- water 1 cup
- quinoa and brown rice mix 1/2 cup
- ginger 1/2 tbspn shredded and peeled
- kale 1 cup chopped and packed
- fresh halved grapes about 1 cup
- half lemon's juice and zest


Preparation
Combine broth, water, olive oil, and salt. Bring to a boil. Add the quinoa and brown rice. Cook with a lid on for 15-20 minutes. Remove lid. Add pepper, ginger, lemon juice and zest. Add kale and re- cover to steam. Remove lid. Plate the salad with the fresh grapes mixed in. Add an additional seasoning like salt, pepper, Italian seasoning, or Bayou seasoning if needed. Mix. Serve hot or cold.

Vegan and Gluten Free: Carrot Soup with Lentils and Kale (Elimination Diet Soup)

Vegan and Gluten Free: Carrot Soup with Lentils and Kale (Elimination Diet Soup) 

Preparation time
10 Minutes

Cooking time
30 Minutes

Ingredients
2 cups Kale
3 large carrots
1 cup veggie broth
1/2 cup lentils
Salt and pepper (as needed)
Paprika
1 tbspn olive oil
2 garlic cloves
1 tbspn ground fresh ginger



Preparation
In a blender combine 3 large peeled carrots cut into three sections each, ginger, garlic, olive oil, and 1/2 cup of no MSG vegetable broth or stock. Blend. Pour into saucepan. Simmer. Heat water to boil in small pot. Add 1/2 cup lentils. Cover, and when tender add to soup. Wash and cut kale into bite size pieces. Add to soup. Add salt, pepper, and paprika for taste. Want it spicy add more paprika! 

Vegan and Gluten Free Choconut Balls

Vegan and Gluten Free Choco-Nut
Preparation time
10 minutes

Cooking time
30 minutes

Ingredients
Dry:
-chia seeds 1/8 cup
-almond flour 1 and 1/2 cup
-brown sugar 1/4 cup
-white sugar 1/4 cup
-walnuts 1/8 cup
-mixed dried fruit 1/8 cup
-cocoa powder 1/4 cup + (depending on how chocolaty you want it)

Liquids:
-almond milk 1/4 cup (less or more)
-maple syrup 1 tspn
-peanut oil 1 tspn
-vanilla 1 tblspn
-2 bananas squashed


Try chocolate- nut, oatmeal raisin, and carrot cake, coffee

Oatmeal Raisin:
Less or no chocolate, add raisins as fruit, half almond flour and half oatmeal (dry), add 1 tspn cinnamon and 1 tspn nutmeg

Carrot Cake:
No chocolate, raisins and craisins as fruit, half almond flour and half oatmeal (dry), add 1 tspn and 1 tspn nutmeg, 1 banana and 1 large carrots cut in shreds

Coffee:
Add 1/8 cup powdered coffee (edible) along with the 1/8 cup cocoa, can remove dry fruit






Preparation
Mix all ingredients well (dry first then slowly add liquids by greatest amount to least) until thick mixture is created. Refrigerate for 10 minutes. Roll into balls and bake at 350 degrees for 20 minutes on a baking sheet. (10 minutes prep+10 minutes in fridge+20 minutes baked)

My Dairy and Gluten Free Flour- Less Chocolate Cake Recipe

My Dairy and Gluten Free Flour- Less Chocolate Cake Recipe 

Preparation time
10 minutes

Cooking time
30/40 minutes

Ingredients
1 Cup Cocoa Powder
1 tblspn espresso powder
1/4 cup brown sugar (or 1/16 stevia)
1 tblspn honey
1 tspn baking soda
1/2 cup almond milk (vanilla or coconut)
2 tblspn almond flour
1/8 cup walnuts
Pinch of salt
1 egg
Splash of vanilla



Preparation
Mix dry ingredients then wet. Whisk together. Add baking soda last. Bake at 350 degrees for approx. 30-40 minutes in a glass container that is floating in a metal container that contains a hot water bath.