by Sara Sullivan on May 17th, 2013
0
Hallelujah!
I am so grateful that I did not have to wear fleece yesterday.
Finally, weather that feels like Spring.
Naturally, this means I had to bust out a good salad last night.
Mission accomplished with this little beauty.
Crunchy, salty, and oh so healthy!
I served this alongside coconut roasted sweet potatoes but it would pair well with
grilled shrimp, wild salmon, or chicken -- be creative.
* * * * * * *
Cabbage Carrot Salad with Cashews
serves 4-6
1 small head green or purple cabbage, shredded either by hand or food processor
4-5 carrots, peeled and shredded by grater or food processor
dressing
4 tsp. tahini {sesame seed butter}
1/4 cup light or yellow miso
2 tbsp. good olive oil
1/2 tsp. Bragg's soy sauce
2 tbsp. freshly squeezed lemon juice
1 clove garlic, minced
1 tsp. minced ginger
2 tsp. honey
1/4 cup chopped cilantro or basil
2 scallions, washed and sliced thin
1/4 cup toasted cashews
Place shredded cabbage and carrots in a medium bowl.
Place tahini, miso, Bragg's, lemon juice, garlic, ginger and honey in a small bowl and whisk together well. Toss cabbage and carrots with dressing to coat. Serve on plates topped with cilantro, scallions and cashews. Yum!
I am so grateful that I did not have to wear fleece yesterday.
Finally, weather that feels like Spring.
Naturally, this means I had to bust out a good salad last night.
Mission accomplished with this little beauty.
Crunchy, salty, and oh so healthy!
I served this alongside coconut roasted sweet potatoes but it would pair well with
grilled shrimp, wild salmon, or chicken -- be creative.
* * * * * * *
Cabbage Carrot Salad with Cashews
serves 4-6
1 small head green or purple cabbage, shredded either by hand or food processor
4-5 carrots, peeled and shredded by grater or food processor
dressing
4 tsp. tahini {sesame seed butter}
1/4 cup light or yellow miso
2 tbsp. good olive oil
1/2 tsp. Bragg's soy sauce
2 tbsp. freshly squeezed lemon juice
1 clove garlic, minced
1 tsp. minced ginger
2 tsp. honey
1/4 cup chopped cilantro or basil
2 scallions, washed and sliced thin
1/4 cup toasted cashews
Place shredded cabbage and carrots in a medium bowl.
Place tahini, miso, Bragg's, lemon juice, garlic, ginger and honey in a small bowl and whisk together well. Toss cabbage and carrots with dressing to coat. Serve on plates topped with cilantro, scallions and cashews. Yum!
by Sara Sullivan on May 15th, 2013
My new favorite way to eat asparagus!
I have always loved asparagus roasted, grilled + sauteed but munching on it raw
takes it to a whole new {amazingly delicious} level.
Raw food provides us with tons of enzymes.
Enzymes are the worker bees in our bodies helping us to absorb + assimilate nutrients.
In addition, asparagus is packed with fiber and chromium both of which have been
shown to balance insulin levels and it is high in naturally occuring sulphur
which helps the liver detoxify.
But wait!
It gets even better.
Asparagus contains glutathione, which is an antioxidant that helps neutralize cell-damaging free radicals. This according to research, may help slow the aging process!
Are you on board?
Give this salad a try, put your own spin on it and leave me a comment below!
I have always loved asparagus roasted, grilled + sauteed but munching on it raw
takes it to a whole new {amazingly delicious} level.
Raw food provides us with tons of enzymes.
Enzymes are the worker bees in our bodies helping us to absorb + assimilate nutrients.
In addition, asparagus is packed with fiber and chromium both of which have been
shown to balance insulin levels and it is high in naturally occuring sulphur
which helps the liver detoxify.
But wait!
It gets even better.
Asparagus contains glutathione, which is an antioxidant that helps neutralize cell-damaging free radicals. This according to research, may help slow the aging process!
Are you on board?
Give this salad a try, put your own spin on it and leave me a comment below!
Chopped Raw Asparagus Salad with Lemon Dressing
1 bunch asparagus, washed and tough ends removed
2 tablespoons extra virgin olive oil
2 tablespoons fresh squeezed lemon juice
1 tsp. dijon mustard
1 small clove garlic, minced
½ cup shaved parmesan cheese (optional)
¼ teaspoon salt
fresh ground pepper
1 tbsp cashews, pine nuts, toasted slivered almonds
garnish: mixed greens and diced red bell pepper
1. Cut the asparagus, including the tips into very thin slices, crosswise and place in a medium bowl.
2. In a small bowl, whisk together the olive oil, lemon juice, garlic, mustard and salt. Cover and refrigerate for a half an hour or up to 2 hours. The lemon juice will tenderize the asparagus. Remove from fridge. Toss in shaved parmesan if using. Taste and season with salt and pepper if needed. Enjoy!
1 bunch asparagus, washed and tough ends removed
2 tablespoons extra virgin olive oil
2 tablespoons fresh squeezed lemon juice
1 tsp. dijon mustard
1 small clove garlic, minced
½ cup shaved parmesan cheese (optional)
¼ teaspoon salt
fresh ground pepper
1 tbsp cashews, pine nuts, toasted slivered almonds
garnish: mixed greens and diced red bell pepper
1. Cut the asparagus, including the tips into very thin slices, crosswise and place in a medium bowl.
2. In a small bowl, whisk together the olive oil, lemon juice, garlic, mustard and salt. Cover and refrigerate for a half an hour or up to 2 hours. The lemon juice will tenderize the asparagus. Remove from fridge. Toss in shaved parmesan if using. Taste and season with salt and pepper if needed. Enjoy!
by Sara Sullivan on May 13th, 2013
Summer is just around the corner and you know what that means. Shedding layers + wanting to feel {and look} your best.
Are you looking for clarity, direction + focus?
I am so thrilled to be able to share with you my Summer Slim Down Workshop! This workshop will outline a clear, balanced, sustainable plan that has the potential to change the way you eat, forever! In addition, it is designed to help you lose stubborn weight and provide you with healthy eating strategies as well as fresh, easy, delicious recipes!
*You will walk away with *
copies of my two most beloved cookbooks, two of my favorite superfoods that I eat every day {my children even love them}, your very own 14-day Summer Slim Down menu plan, plus loads of new information, inspiration + motivation! In addition, you will sample green smoothies, raw energy bars + more!
Summer Slim Down Workshop
Monday, May 20th, 2013
6:00pm-8:00pm
$147 per person
registration is required
registration deadline is May 16th
{space is limited}
REGISTER TODAY!
please call me at 207.846.1162 {x.3}
or CLICK HERE www.nutritionsara.com
workshop will be held at:
Strong Bodies Fitness Studio
81 Bridge Street, Suite 101
Yarmouth, Maine 04096
Are you looking for clarity, direction + focus?
I am so thrilled to be able to share with you my Summer Slim Down Workshop! This workshop will outline a clear, balanced, sustainable plan that has the potential to change the way you eat, forever! In addition, it is designed to help you lose stubborn weight and provide you with healthy eating strategies as well as fresh, easy, delicious recipes!
*You will walk away with *
copies of my two most beloved cookbooks, two of my favorite superfoods that I eat every day {my children even love them}, your very own 14-day Summer Slim Down menu plan, plus loads of new information, inspiration + motivation! In addition, you will sample green smoothies, raw energy bars + more!
Summer Slim Down Workshop
Monday, May 20th, 2013
6:00pm-8:00pm
$147 per person
registration is required
registration deadline is May 16th
{space is limited}
REGISTER TODAY!
please call me at 207.846.1162 {x.3}
or CLICK HERE www.nutritionsara.com
workshop will be held at:
Strong Bodies Fitness Studio
81 Bridge Street, Suite 101
Yarmouth, Maine 04096
by Sara Sullivan on May 10th, 2013
The structure of a weekday routine makes it easier to stick to a healthy eating plan, but on weekends there's less structure, and you may find temptations are everywhere!
Weekend activity + socializing can mean that by the time your alarm sounds Monday morning, you're left feeling overstuffed and bloated.
If you're looking for real results, you must stop this counterproductive cycle.
I recommend building a sustainable plan that you can maintain seven days a week.
Here are a few strategies that can make it happen!
1. Watch the liquid calories.
Happy hour is a great time to meet up with friends but alcohol packs piles of empty calories. Sip water between drinks -- it will keep you hydrated and your tummy fuller. If you really want to drink on weekends, stick to lower-calorie options such as light beer or wine rather than mixed drinks, which can have upwards of 500 calories each. Keep in mind that many people lose their food inhibitions when they drink alcohol, which means they’re more likely to make unhealthy food choices after a cocktail or two.
2. Work out on the weekend.
Working out on the weekend can help keep you in line to eat smarter on the weekends. Find friends that will join you! Instead of meeting friends for drinks and food, have them join you for a run, bike or hike.
3. Eat breakfast.
And, yes, that's breakfast, not brunch. Starting your days with a healthy breakfast will give you energy and make you feel full longer. A healthy breakfast will stabilize your blood sugar and rev your metabolism, and it may help ward off hunger later in the day.
{ try a green smoothie this weekend!}
4. Plan ahead.
Weekends are busy with fun family activities, socializing with friends, as well as running errands. Know ahead of time when you’ll need to eat and plan for it. Bring nonperishable food such as dried fruit, nuts, and nut butters; make a sandwich; cut up some vegetables; this will help prevent you from picking up junk food on the run.
5. Get good sleep.
Studies have found that people who are sleep deprived consume an extra 500 extra calories a day! Maximize your Sunday by unwinding and getting ready for bed early. Capping off your weekend with a relaxing activity and then heading to bed early can have huge pay off to your weight loss efforts.
What are your weekend struggles?
Leave a comment!
by Sara Sullivan on May 9th, 2013
When it comes to lunch, few choices can beat a sandwich for simplicity.
It’s fast, it’s easy, and it’s simple to eat whether you’re in your office or on the go. Unfortunately, sandwiches loaded with fatty toppings and bread can transform a simple lunch staple into a high-fat calorie bomb.
Luckily, you don’t have to forgo this lunchbox staple if you follow a few simple sandwich ideas to make your meal both healthy and delicious. Here, easy fixes to increase your sandwich’s nutritional value and keep calories under wrap.
What's your favorite sandwich?
Leave me a comment below -- I would love to hear from you!
Grilled Eggplant, Caramelized Onion + Basil on Sourdough
(serves 2)
1 eggplant
1 red bell pepper
1 onion
sourdough bread
fresh basil
extra-virgin olive oil
salt & pepper
1) Roast your red pepper and caramelize your onions:
For the pepper: stick it on a baking sheet at 450 degrees and rotate it every 10 minutes for 30 minutes. Let it cool, peel the skin and remove the seeds and stem, then cut it into smaller pieces. Store it in a container and cover it with olive oil and seal it.
For the onion: cut it in half, and then into smaller rainbow slices. Heat 2 T of oil in a pan at medium high, then sauté them. Add salt and pepper and a pinch of sugar, and keep moving them until they’re clear and browned.
2) Cut your eggplant lengthwise into thin slices (7-8), then brush them with olive oil and season with salt and pepper.
3) Grill your eggplant on medium-high heat, about 3-4 minutes per side until you see your grill marks.
4) Assemble your sandwich by layering your eggplant, roasted red peppers and onions on your slices of sourdough. Add some chopped basil and slide it all on the grill/panini press for 2 minutes to heat through!
p.s. If you add a little goat cheese, you’ll just end up with an even yummier treat!
{recipe + photo credit www.kimberylmichelle.com}
(serves 2)
1 eggplant
1 red bell pepper
1 onion
sourdough bread
fresh basil
extra-virgin olive oil
salt & pepper
1) Roast your red pepper and caramelize your onions:
For the pepper: stick it on a baking sheet at 450 degrees and rotate it every 10 minutes for 30 minutes. Let it cool, peel the skin and remove the seeds and stem, then cut it into smaller pieces. Store it in a container and cover it with olive oil and seal it.
For the onion: cut it in half, and then into smaller rainbow slices. Heat 2 T of oil in a pan at medium high, then sauté them. Add salt and pepper and a pinch of sugar, and keep moving them until they’re clear and browned.
2) Cut your eggplant lengthwise into thin slices (7-8), then brush them with olive oil and season with salt and pepper.
3) Grill your eggplant on medium-high heat, about 3-4 minutes per side until you see your grill marks.
4) Assemble your sandwich by layering your eggplant, roasted red peppers and onions on your slices of sourdough. Add some chopped basil and slide it all on the grill/panini press for 2 minutes to heat through!
p.s. If you add a little goat cheese, you’ll just end up with an even yummier treat!
{recipe + photo credit www.kimberylmichelle.com}
Grilled Peach + Portobella Sandwich
4 portobello mushrooms
3 tablespoons olive oil
1 large sprig rosemary sprig
1 tablespoon fresh chopped thyme
3 small cloves garlic, minced
Juice of 1/2 lemon
Salt and pepper to taste
2 large avocados, halved and pitted
2 roma tomatoes, seeded and chopped
4 peaches, halved, pitted, and cut into thick slices
4 sourdough ciabatta rolls or Ezekiel hamburger buns, preferably toasted or grilled
2 cups baby arugula
1
Using a wet cloth or paper towel, clean the portobello mushrooms to remove any dirt. Pull half the leaves off the rosemary sprig and roughly chop, leaving the rest of the leaves near the end to use as a grilling brush. In a large bowl, combine the chopped rosemary with the olive oil, thyme, 3/4 of the garlic, and half the lemon juice with a pinch of salt and pepper. Add the mushrooms and toss to coat well.
2
While the mushroom marinates, mash the avocados in a second bowl and add the remaining garlic, lemon juice, and chopped tomato. Season to taste with salt and pepper.
3
Prepare a charcoal or gas grill, or heat a ridged grill pan over high heat for a full minute. Lay the mushrooms on the grill and cook until nicely caramelized and starting to release their liquid, but not completely dry, 3-5 minutes per side. On another part of the grill or grill pan, cook the peach slices until caramelized and soft, 4-5 minutes per side.
4
If desired, briefly toast the rolls or buns on the grill. While the mushrooms and peaches continue to cook, spread the avocado mixture on both sides of the buns or rolls and divide the arugula amongst the four sandwiches. Top with the mushrooms, followed by the peaches. For a neater package, secure the sandwich with large toothpicks. Serve right away while the mushrooms are still hot and juicy.
{recipe + photo credit www.seriouseats.com}
4 portobello mushrooms
3 tablespoons olive oil
1 large sprig rosemary sprig
1 tablespoon fresh chopped thyme
3 small cloves garlic, minced
Juice of 1/2 lemon
Salt and pepper to taste
2 large avocados, halved and pitted
2 roma tomatoes, seeded and chopped
4 peaches, halved, pitted, and cut into thick slices
4 sourdough ciabatta rolls or Ezekiel hamburger buns, preferably toasted or grilled
2 cups baby arugula
1
Using a wet cloth or paper towel, clean the portobello mushrooms to remove any dirt. Pull half the leaves off the rosemary sprig and roughly chop, leaving the rest of the leaves near the end to use as a grilling brush. In a large bowl, combine the chopped rosemary with the olive oil, thyme, 3/4 of the garlic, and half the lemon juice with a pinch of salt and pepper. Add the mushrooms and toss to coat well.
2
While the mushroom marinates, mash the avocados in a second bowl and add the remaining garlic, lemon juice, and chopped tomato. Season to taste with salt and pepper.
3
Prepare a charcoal or gas grill, or heat a ridged grill pan over high heat for a full minute. Lay the mushrooms on the grill and cook until nicely caramelized and starting to release their liquid, but not completely dry, 3-5 minutes per side. On another part of the grill or grill pan, cook the peach slices until caramelized and soft, 4-5 minutes per side.
4
If desired, briefly toast the rolls or buns on the grill. While the mushrooms and peaches continue to cook, spread the avocado mixture on both sides of the buns or rolls and divide the arugula amongst the four sandwiches. Top with the mushrooms, followed by the peaches. For a neater package, secure the sandwich with large toothpicks. Serve right away while the mushrooms are still hot and juicy.
{recipe + photo credit www.seriouseats.com}
Avocado Asparagus Sandwich
4 toasted pieces of whole grain bread rubbed with olive oil and a bit of garlic
1/2 tablespoon olive oil
1/2 lb of asparagus stalks, trimmed roughly the length of your bread
1 clove garlic, thinly sliced
1/2 teaspoon caraway seeds
1 avocado, pitted and smashed
a couple handfuls of arugula, tossed in a bit of olive oil
a handful of toasted pepitas, or almonds, or sunflower seeds
A few minutes before you want to eat heat the olive oil in a large skillet over medium-high heat. When hot add the asparagus, and a pinch of salt and cook for about thirty seconds. Add the garlic and caraway, and cook another thirty seconds, or until the spears are a vibrant green. Remove from heat, and assembly the sandwich.
Give each piece of bread a generous slather of mashed avocado. Top that with a bit of arugula, a few asparagus spears, and a generous sprinkling of pepitas or seeds + top with bread.
{photo + recipe credit 101cookbooks.com}
4 toasted pieces of whole grain bread rubbed with olive oil and a bit of garlic
1/2 tablespoon olive oil
1/2 lb of asparagus stalks, trimmed roughly the length of your bread
1 clove garlic, thinly sliced
1/2 teaspoon caraway seeds
1 avocado, pitted and smashed
a couple handfuls of arugula, tossed in a bit of olive oil
a handful of toasted pepitas, or almonds, or sunflower seeds
A few minutes before you want to eat heat the olive oil in a large skillet over medium-high heat. When hot add the asparagus, and a pinch of salt and cook for about thirty seconds. Add the garlic and caraway, and cook another thirty seconds, or until the spears are a vibrant green. Remove from heat, and assembly the sandwich.
Give each piece of bread a generous slather of mashed avocado. Top that with a bit of arugula, a few asparagus spears, and a generous sprinkling of pepitas or seeds + top with bread.
{photo + recipe credit 101cookbooks.com}
by Sara Sullivan on May 7th, 2013
Believe it or not, some foods can help relieve symptoms of premenstrual syndrome — besides chocolate!
Quinoa (pronounced keen-wah) is not a grain;
it is actually a seed and related to the spinach family.
It is gluten-free and when cooked, quinoa is light, fluffy, slightly crunchy and subtly flavored.
Quinoa is chalk full of B vitamins which are crucial for helping to balance our hormones.
B vitamins are also essential in the production of serotonin which will help reduce depression + irritability. In addition, quinoa is also a great source of fiber which plays several roles;
Fiber regulates blood sugar and releases the excess estrogen in your body to consequently metabolize your hormones and control mood swings and lethargy. Fiber also keeps you full longer reducing the your cravings to binge.
Say goodbye to wide belts + tunics during that time of the month!
Some other amazing benefits of quinoa include:
Complete protein. Quinoa contains all 9 essential amino acids that are required by the body as building blocks for muscles.
Quinoa contains high levels of the vital nutrient magnesium helps relax your muscles and blood vessels and effects blood pressure.
Manganese and copper. Quinoa is a good source of these minerals that act as antioxidants in your body.
To top it all off it is SO easy to prepare and cook.
My best tips for preparation:
1. make sure to rinse quinoa in a fine mesh strainer before cooking
2. use 1 1/2 cups broth or water to 1 cup of grains and cook for 12-15minutes
Quinoa (pronounced keen-wah) is not a grain;
it is actually a seed and related to the spinach family.
It is gluten-free and when cooked, quinoa is light, fluffy, slightly crunchy and subtly flavored.
Quinoa is chalk full of B vitamins which are crucial for helping to balance our hormones.
B vitamins are also essential in the production of serotonin which will help reduce depression + irritability. In addition, quinoa is also a great source of fiber which plays several roles;
Fiber regulates blood sugar and releases the excess estrogen in your body to consequently metabolize your hormones and control mood swings and lethargy. Fiber also keeps you full longer reducing the your cravings to binge.
Say goodbye to wide belts + tunics during that time of the month!
Some other amazing benefits of quinoa include:
Complete protein. Quinoa contains all 9 essential amino acids that are required by the body as building blocks for muscles.
Quinoa contains high levels of the vital nutrient magnesium helps relax your muscles and blood vessels and effects blood pressure.
Manganese and copper. Quinoa is a good source of these minerals that act as antioxidants in your body.
To top it all off it is SO easy to prepare and cook.
My best tips for preparation:
1. make sure to rinse quinoa in a fine mesh strainer before cooking
2. use 1 1/2 cups broth or water to 1 cup of grains and cook for 12-15minutes
Quinoa Tabbouleh
1 cup quinoa, rinsed well
1 1/2 cups vegetable broth
1/2 teaspoon kosher salt plus more
2 tablespoon fresh lemon juice
1 garlic clove, minced
1/3 cup extra-virgin olive oil
Freshly ground black pepper
1 large cucumber, cut into 1/4" pieces
1 pint cherry tomatoes, halved
2/3 cup chopped flat-leaf parsley
1/2 cup chopped fresh mint
2 scallions, thinly sliced
Bring quinoa and broth to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 12 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.
Spread out quinoa on a large rimmed baking sheet; let cool. Transfer to a large bowl; mix in 1/4 cup dressing.
Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over.
{photo credit www.thekitchn.com}
1 cup quinoa, rinsed well
1 1/2 cups vegetable broth
1/2 teaspoon kosher salt plus more
2 tablespoon fresh lemon juice
1 garlic clove, minced
1/3 cup extra-virgin olive oil
Freshly ground black pepper
1 large cucumber, cut into 1/4" pieces
1 pint cherry tomatoes, halved
2/3 cup chopped flat-leaf parsley
1/2 cup chopped fresh mint
2 scallions, thinly sliced
Bring quinoa and broth to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 12 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.
Spread out quinoa on a large rimmed baking sheet; let cool. Transfer to a large bowl; mix in 1/4 cup dressing.
Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over.
{photo credit www.thekitchn.com}
by Sara Sullivan on May 3rd, 2013
{Drum roll please....}
Did you know that the avocado is being called the world’s most perfect food?
I fully agree.
I have been devouring avocados for years.
Putting them in sandwiches, on toast, in smoothies, dips and stuffing them with quinoa.
I must admit, for some time I feared the avocado.
I spent my college years chowing down fat-free crackers, fat-free chips, fat-free cheese + fat-free anything you could get your hands on {anyone remember Snackwell's}.
Clearly not an advisable plan.
So when I finally escaped the fat-free madness of the 90's,
the full-blown fat + flavor of the avocado was beyond welcomed and I never looked back.
Good News!
According to a new study published in the American Journal of Clinical Nutrition, monounsaturated fats—such as those found in avocados—should be added to the list of foods that help you burn more calories {amen}.
While too much of the wrong fat (trans fat and rancid vegetable oils found in cookies, crackers and almost all processed food) is bad for your health and waistline, a diet rich in the right fat -- good monunsaturated fats -- can help you shed that belly weight revealing those lean abs that you know are just hiding underneath waiting to come out!
So put on your sombrero, crank up the salsa music and get cooking!
*Please note that avocado's are a high-calorie dense food.
Just because a little bit of something is good for us, it does not mean that more of it is better.
Bottom line, drinking margarita's and polishing of the bowl of guacamole on Cinco De Mayo will not bring out your six pack abs...
What are your favorite ways to eat avocados?
Leave a comment, I'd love to hear from you!
Did you know that the avocado is being called the world’s most perfect food?
I fully agree.
I have been devouring avocados for years.
Putting them in sandwiches, on toast, in smoothies, dips and stuffing them with quinoa.
I must admit, for some time I feared the avocado.
I spent my college years chowing down fat-free crackers, fat-free chips, fat-free cheese + fat-free anything you could get your hands on {anyone remember Snackwell's}.
Clearly not an advisable plan.
So when I finally escaped the fat-free madness of the 90's,
the full-blown fat + flavor of the avocado was beyond welcomed and I never looked back.
Good News!
According to a new study published in the American Journal of Clinical Nutrition, monounsaturated fats—such as those found in avocados—should be added to the list of foods that help you burn more calories {amen}.
While too much of the wrong fat (trans fat and rancid vegetable oils found in cookies, crackers and almost all processed food) is bad for your health and waistline, a diet rich in the right fat -- good monunsaturated fats -- can help you shed that belly weight revealing those lean abs that you know are just hiding underneath waiting to come out!
So put on your sombrero, crank up the salsa music and get cooking!
*Please note that avocado's are a high-calorie dense food.
Just because a little bit of something is good for us, it does not mean that more of it is better.
Bottom line, drinking margarita's and polishing of the bowl of guacamole on Cinco De Mayo will not bring out your six pack abs...
What are your favorite ways to eat avocados?
Leave a comment, I'd love to hear from you!
photo credit www.pinchandswirl.com
Avocado Breakfast Toast
1 Ezekiel English muffin
1/2 avocado, peeled, seeded and lightly smashed
good quality, extra virgin olive oil
crushed red pepper or Tabasco {optional}
Toast your bread and divide the smashed avocado between the toast, smashing it down with a fork. Now douse with a generous drizzle of olive oil.
Sprinkle with crushed red pepper if using. Enjoy!
Avocado Breakfast Toast
1 Ezekiel English muffin
1/2 avocado, peeled, seeded and lightly smashed
good quality, extra virgin olive oil
crushed red pepper or Tabasco {optional}
Toast your bread and divide the smashed avocado between the toast, smashing it down with a fork. Now douse with a generous drizzle of olive oil.
Sprinkle with crushed red pepper if using. Enjoy!
Avocado Strawberry Smoothie
serves 2
1 cup unsweetened almond milk {or more to blend}
1 cup strawberries, halved
1 cup spinach
1 avocado, skin + pit removed
1/2-1 tsp. vanilla extract
several ice cubes
Combine all ingredients in a blender and process until smoothie. Serve immediately.
serves 2
1 cup unsweetened almond milk {or more to blend}
1 cup strawberries, halved
1 cup spinach
1 avocado, skin + pit removed
1/2-1 tsp. vanilla extract
several ice cubes
Combine all ingredients in a blender and process until smoothie. Serve immediately.
by Sara Sullivan on May 2nd, 2013
LEMON WATER!
So easy, so delicious and so refreshing!
I prefer to drink my lemon water warm but any way
that you can get it in that gorgeous body of yours will have benefit.
Here are just a few amazing benefits of lemon water...
1. Aids in digestion:
Lemon juice helps flush out unwanted materials. It encourages the liver to produce bile which is an acid that required for digestion. Efficient digestion reduces heartburn and constipation.
2. Helps with weight loss: {and the crowd goes wild}
Lemons are high in pectin fiber, which will help fight your hunger cravings.
It also has an alkalizing effect which has been shown to help people lose weight faster.
{more on this in a future post}
3. Boosts your immune system:
Lemons are high in vitamin C, which is great for fighting colds and
making sure that your immune system stays in tip-top shape!
4. Gives you glowing skin:
Lemon water purges toxins from the blood which helps keep skin clear and
the vitamin C helps decrease wrinkles and blemishes.
There you have it. Buy those lemons in bulk + start squeezing!
Do you drink lemon water? I'd love to hear how it helps you!
Leave me a comment below
So easy, so delicious and so refreshing!
I prefer to drink my lemon water warm but any way
that you can get it in that gorgeous body of yours will have benefit.
Here are just a few amazing benefits of lemon water...
1. Aids in digestion:
Lemon juice helps flush out unwanted materials. It encourages the liver to produce bile which is an acid that required for digestion. Efficient digestion reduces heartburn and constipation.
2. Helps with weight loss: {and the crowd goes wild}
Lemons are high in pectin fiber, which will help fight your hunger cravings.
It also has an alkalizing effect which has been shown to help people lose weight faster.
{more on this in a future post}
3. Boosts your immune system:
Lemons are high in vitamin C, which is great for fighting colds and
making sure that your immune system stays in tip-top shape!
4. Gives you glowing skin:
Lemon water purges toxins from the blood which helps keep skin clear and
the vitamin C helps decrease wrinkles and blemishes.
There you have it. Buy those lemons in bulk + start squeezing!
Do you drink lemon water? I'd love to hear how it helps you!
Leave me a comment below
by Sara Sullivan on May 1st, 2013
During the month of May, I will be sharing with you, a few of my secrets for achieving AND maintaining a healthy weight - just in time for summer!
Here's how you can participate:
1.) Follow my blog
www.nutritionsara.com
2.) Like me on Facebook
www.facebook.com/nutritionsara
3.) Send me an email with your weight loss + wellness goals.
I would love to hear your story!
4.) Watch the Summer Slim Down Challenge on Fox Good Day Maine Wednesday mornings throughout the month of May! I will be sharing tips, tricks + recipes to keep you motivated and on track!
I may not make any friends by saying this, but here goes...
There is no quick, effortless way to lose weight. Nor is there a magic diet pill.
The belief that there is a quick and easy solution to lasting weight loss creates a major problem coupled with lots of frustration, anxiety + self-defeat.
Permanent weight loss can only be achieved by making small, gradual, and realistic changes to your lifestyle. These changes must be made one at a time and repeated consistently over time so that they become a permanent part of your lifestyle.
Permanent changes = permanent results.
So join me this month as I outline a clear, balanced, sustainable plan that has the potential to change the way you eat, forever.
First stop: Breakfast.
What's off the menu?
Refined carbohydrates to include muffins, whole wheat bread, bagels, donuts, pastries, packaged cereals {yes, even Kashi} and pastries.
Liquid calories such as soda, prepared "smoothies", pasteurized juice, lattes, cappuccino's, as well as skim milk
Bye bye dairy! avoid cheese, yogurt, milk, cream cheese
What do we eat?
An abundance of real food!
Avocados, green smoothies, berries, veggies, almond butter + oatmeal.
I'll continue posting recipes during the upcoming week, but let's start here...
Homemade Granola with Unsweetened Almond Milk
4 c rolled oats
1 c walnuts, halved
1/2 c sunflower seeds
1 c flaked unsweetened coconut
1 tsp cinnamon
1/3 cup - 1/2 cup coconut oil
1/4 cup - 1/2 cup honey
1/2 cup ground flaxseed
1 c dried cranberries or raisins
1 c dried goji berries, optional
Preheat oven to 300 degrees Fahrenheit. In a small saucepan over low heat, melt the honey and coconut oil together. In a large bowl, combine the oats, walnuts, sunflower seeds, coconut and cinnamon. Pour the liquid into the dried mixture and stir to combine. Spread the mixture on a parchment-lined baking sheet in an even layer and bake. After 15 minutes, stir the toasting bits with a spatula and sprinkle the dried cranberries on top. Let bake for another 15 minutes until golden brown and toasty. Remove from the oven and add the flaxseed and goji berries. Let sit for at least 15-20 minutes before serving. Makes 8 cups.
My favorite Smoothie
2 cups baby spinach
1 cucumber, peeled
1 banana {frozen are amazing}
1 cup frozen pineapple
2 tbsp. hemp seeds
1 cup water {more to your liking}
Blend all ingredients together in your blender and enjoy!
Here's how you can participate:
1.) Follow my blog
www.nutritionsara.com
2.) Like me on Facebook
www.facebook.com/nutritionsara
3.) Send me an email with your weight loss + wellness goals.
I would love to hear your story!
4.) Watch the Summer Slim Down Challenge on Fox Good Day Maine Wednesday mornings throughout the month of May! I will be sharing tips, tricks + recipes to keep you motivated and on track!
I may not make any friends by saying this, but here goes...
There is no quick, effortless way to lose weight. Nor is there a magic diet pill.
The belief that there is a quick and easy solution to lasting weight loss creates a major problem coupled with lots of frustration, anxiety + self-defeat.
Permanent weight loss can only be achieved by making small, gradual, and realistic changes to your lifestyle. These changes must be made one at a time and repeated consistently over time so that they become a permanent part of your lifestyle.
Permanent changes = permanent results.
So join me this month as I outline a clear, balanced, sustainable plan that has the potential to change the way you eat, forever.
First stop: Breakfast.
What's off the menu?
Refined carbohydrates to include muffins, whole wheat bread, bagels, donuts, pastries, packaged cereals {yes, even Kashi} and pastries.
Liquid calories such as soda, prepared "smoothies", pasteurized juice, lattes, cappuccino's, as well as skim milk
Bye bye dairy! avoid cheese, yogurt, milk, cream cheese
What do we eat?
An abundance of real food!
Avocados, green smoothies, berries, veggies, almond butter + oatmeal.
I'll continue posting recipes during the upcoming week, but let's start here...
Homemade Granola with Unsweetened Almond Milk
4 c rolled oats
1 c walnuts, halved
1/2 c sunflower seeds
1 c flaked unsweetened coconut
1 tsp cinnamon
1/3 cup - 1/2 cup coconut oil
1/4 cup - 1/2 cup honey
1/2 cup ground flaxseed
1 c dried cranberries or raisins
1 c dried goji berries, optional
Preheat oven to 300 degrees Fahrenheit. In a small saucepan over low heat, melt the honey and coconut oil together. In a large bowl, combine the oats, walnuts, sunflower seeds, coconut and cinnamon. Pour the liquid into the dried mixture and stir to combine. Spread the mixture on a parchment-lined baking sheet in an even layer and bake. After 15 minutes, stir the toasting bits with a spatula and sprinkle the dried cranberries on top. Let bake for another 15 minutes until golden brown and toasty. Remove from the oven and add the flaxseed and goji berries. Let sit for at least 15-20 minutes before serving. Makes 8 cups.
My favorite Smoothie
2 cups baby spinach
1 cucumber, peeled
1 banana {frozen are amazing}
1 cup frozen pineapple
2 tbsp. hemp seeds
1 cup water {more to your liking}
Blend all ingredients together in your blender and enjoy!
by Sara Sullivan on April 29th, 2013
Summer is just around the corner and you know what that means.
Shedding layers + wanting to feel {and look} your best.
Are you looking for
clarity, direction + focus?
I am so thrilled to be able to share with you my Summer Slim Down Workshop!
This workshop will outline a clear, balanced, sustainable plan that has the potential to change the way you eat, forever! In addition, it is designed to help you lose stubborn weight and provide you with healthy eating strategies as well as fresh, easy, delicious recipes!
*You will walk away with*
copies of my two most beloved cookbooks
two of my favorite superfoods that I eat every day {my children even love them}
your very own 14-day Summer Slim Down menu plan
plus loads of new information, inspiration + motivation!
In addition, you will sample green smoothies, raw energy bars + more!
Summer Slim Down Workshop
Monday, May 20th, 2013
6:00pm-8:00pm
$147 per person
registration is required
registration deadline is May 15th
{space is limited to 20 participants}
workshop will be held at:
Strong Bodies Fitness Studio
81 Bridge Street, Suite 101
Yarmouth, Maine 04096
CLICK HERE AND ENROLL TODAY!
* * * * * * *
Can't make the workshop?
{I've got you covered}
During the month of May, I will be sharing with you, my secrets for achieving AND maintaining a healthy weight - just in time for summer!
Here's how you can participate:
1.) Follow my blog
www.nutritionsara.com
2.) Like me on Facebook
www.facebook.com/nutritionsara
3.) Send me an email with your weight loss + wellness goals.
I would love to hear your story!
4.) Watch the Summer Slim Down Challenge on Fox Good Day Maine
Wednesday mornings throughout the month of May!
I will be sharing tips, tricks + recipes to keep you motivated and on track!
I look forward to speaking with you soon!
Shedding layers + wanting to feel {and look} your best.
Are you looking for
clarity, direction + focus?
I am so thrilled to be able to share with you my Summer Slim Down Workshop!
This workshop will outline a clear, balanced, sustainable plan that has the potential to change the way you eat, forever! In addition, it is designed to help you lose stubborn weight and provide you with healthy eating strategies as well as fresh, easy, delicious recipes!
*You will walk away with*
copies of my two most beloved cookbooks
two of my favorite superfoods that I eat every day {my children even love them}
your very own 14-day Summer Slim Down menu plan
plus loads of new information, inspiration + motivation!
In addition, you will sample green smoothies, raw energy bars + more!
Summer Slim Down Workshop
Monday, May 20th, 2013
6:00pm-8:00pm
$147 per person
registration is required
registration deadline is May 15th
{space is limited to 20 participants}
workshop will be held at:
Strong Bodies Fitness Studio
81 Bridge Street, Suite 101
Yarmouth, Maine 04096
CLICK HERE AND ENROLL TODAY!
* * * * * * *
Can't make the workshop?
{I've got you covered}
During the month of May, I will be sharing with you, my secrets for achieving AND maintaining a healthy weight - just in time for summer!
Here's how you can participate:
1.) Follow my blog
www.nutritionsara.com
2.) Like me on Facebook
www.facebook.com/nutritionsara
3.) Send me an email with your weight loss + wellness goals.
I would love to hear your story!
4.) Watch the Summer Slim Down Challenge on Fox Good Day Maine
Wednesday mornings throughout the month of May!
I will be sharing tips, tricks + recipes to keep you motivated and on track!
I look forward to speaking with you soon!
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