Health-Fitness Tips,Tricks And How To Tutorials Which Will Help To Live Life Healthy-Wealthy And Enjoyable Forever.
130: all about parasites with Biohacking Bombshell, Allyssa LaScala
Hi friends! I’ve got a new podcast episode up for you and it’s a BEEFY one 🙂 Today we’re chatting parasites with Allyssa LaScala. I feel like this is a huge topic, and I’ve learned that sometimes it can be a little controversial or something people here in the US don’t really discuss. So I was like, “Let’s go there” and invited someone who has taught me a lot about parasites and she’s sharing her knowledge on the podcast today.
I’ve followed Allyssa aka Biohacking Bombshell forever, and her Instagram is packed with helpful tips and info. Definitely check out her page!
Here’s what we’re talking about today:
– PARASITES! Why should we be curious/concerned about parasites?
– Types of parasites and how they may present themselves in the body
– Parasite cleanses – should you test first?
– Opening detox pathways
– What does a typical day look like for Allyssa as far as wellness habits go?
and so.much.more.
Check out the full episode here and you can always listen on Apple Podcasts, Spotify, Amazon Music, and Google Play. Subscribe and please leave a rating if you enjoy the pod!
Here’s more about Allyssa and her background:
Allyssa LaScala is an Integrative Health Practitioner and Chronic Illness advocate with a passion for Root Cause medicine. Although she values her degree in the Exercise and Sports Science field, it was actually her own battle with health challenges with Lyme Disease, mold toxicity, parasites, Breast Implant Illness, and more that ignited her deep passion for learning how to identify and address the TRUE root causes to chronic health issues. She officially established Biohacking Bombshell Virtual Clinic in 2016 and has offered everything from customized programming and one-on-one coaching, to group coaching, masterclasses, and e-books, helping over 8,000 people learn how to identify and address their own root causes!
Connect with Allyssa on Instagram and check out her 3-day drainage clinic here.
Resources from this episode:
If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career. Allyssa and I are both certified Integrative Health Practitioners.
You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I finished Level 1 and am working my way through Level 2. I highly recommend it! You can check out my review IHP here!
Use this link for $40 off your Oura ring!
The weather is cooling down, and I’m still obsessed with my sauna blanket. It feels even BETTER when it’s chilly outside and you can use the code FITNESSISTA15 for 15% off! This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount for the PEMF Go Mat, which I use every day!
I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers. I’m enjoying a shipment this week; the lavender parfait has been my favorite so far.
Get 15% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.)
Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
The post 130: all about parasites with Biohacking Bombshell, Allyssa LaScala appeared first on The Fitnessista.
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27 Food Processor Recipes That Will Motivate You to Finally Start Using It
When it comes to making meal preparation easier, the culinary innovations just seem to keep on coming. From the Vitamix and the Instant Pot to the air fryer and chewable ice maker, Keeping Up with Kitchen Appliances may as well be the next new show to help us stay on top of them (Food Network, you reading?).
But today, we’re celebrating one of the OG cooking gadgets: the food processor.
Practical, quick, and equally good for chopping carrots as for blending brownie batter, it may not be a novelty item, but it’s certainly a handy one. Whether you have a budget blitzer or a deluxe version with endless attachments, make the most of it with these 27 food processor recipes.
Breakfast
1. The softest almond oat pancakes
For guaranteed clump-free pancake batter, this recipe blitzes its ingredients in a food processor. Not only does the strategy yield super-soft results, but it also makes for really easy prep, so weekday pancake breakfasts can be a thing way more often.
Get the softest almond oat pancakes recipe.
2. Raw apple cinnamon and chia breakfast bowl
Thanks to being pulsed in a food processor, this no-sugar-added bowl of apples, dates, and chia may have the texture of overnight oats, but there are actually zero grains in sight. Still, the combination of fresh and dried fruit, seeds, and nuts provides enough carbs and healthy fats to pass as a satisfying breakfast.
Get the raw apple cinnamon and chia breakfast bowl recipe.
3. Paleo sweet potato breakfast bowl
If you’re into the Paleo diet, chances are you always have a sweet potato on hand. Use it in this quick, filling, three-ingredient breakfast, where it’s blended with almond butter for fat and flavor. It’ll taste just like a smoothie-in-a-bowl, but will contain zero added sugar.
Get the Paleo sweet potato breakfast bowl recipe.
4. Paleo breakfast cookies
Grain-, dairy-, and egg-free, plus secretly stuffed with a full cup of kale, these veggie-packed powerhouses are bound together in a food processor with a healthy mix of honey and avocado. With so much goodness crammed into each serving, this recipe totally justifies eating cookies for breakfast.
Get the Paleo breakfast cookies recipe.
5. Gluten-free no-bake granola bars with peanuts and apricot
You don’t have to turn on the stove, the toaster, or the oven for this recipe. All you need is a food processor and a sheet pan to make these fiber-filled bars (which taste like Rice Krispies treats, but way healthier) happen.
Get the gluten-free no-bake granola bars with peanuts and apricot recipe.
6. 2-minute Paleo porridge
Don’t let that oatmeal-like appearance fool you. This porridge is very much Paleo-friendly and vegan, made from a protein-rich blend of coconut, seeds, nut butter, and apples. Just like regular porridge, you can make it as creamy or chunky as you’d like, depending on how much nondairy milk you add.
Get the 2-minute Paleo porridge recipe.
Dips and sauces
7. Beet hummus
Turn up the beet — literally — on snack time by replacing your regular tub of hummus with this radiant red version. Not only does puréeing beets into the mix lend some pretty awesome color to the usually beige dip, it also provides an easy extra serving of veggies.
8. Artichoke and white bean dip
For an even creamier alternative to chickpeas, try putting cannellini beans at the base of your dip. This recipe blends them up with artichokes and lots of lemons, giving you a flavor-filled, scoopable appetizer when regular hummus just won’t cut it.
Get the artichoke and white bean dip recipe.
9. Simple baba ganoush
Smoky, creamy, and slightly tangy, baba ganoush is pretty complex in flavor, but you’ll be relieved to know that only five ingredients go into making it here. This recipe makes things even easier by foregoing the grill or stove-roasted route for the eggplant and opting for the more hands-off oven-cooked method instead.
Get the simple baba ganoush recipe.
10. Easy edamame dip
Going beyond the standard boiled-and-salted method, this recipe turns edamame into a cool, mint-green dip boosted by flavors like soy and hoisin sauce. Call it the Asian-inspired answer to hummus.
Get the easy edamame dip recipe.
11. Moroccan spiced roasted carrot dip
There are only five ingredients in this bright orange dip, but each one of them brings something unique to the table, from the smoky North African harissa spice and the nutty tahini paste to the natural sweetness of the carrots. If you’re looking for a creative way to eat more veggies, this recipe should definitely be on your list.
Get the Moroccan spiced roasted carrot dip recipe.
12. Lemony green pesto sauce
Unlike most pesto, this one contains no oil or dairy. Instead, it gets its richness from cashews, pine nuts, and nutritional yeast, while plenty of fresh herbs and lemon make sure it still tastes bright and fresh. Even if you’re not vegan, you may prefer this to your regular store-bought sauce.
Get the lemony green pesto sauce recipe.
Main meals
13. Pumpkin black bean burgers
There are a million and a half black bean burger recipes out there, but the addition of pumpkin purée makes these just a bit more special. The full cup of oats in the mix makes sure you aren’t going to go hungry after chowing down one of these for lunch, and as a bonus, these are egg- and dairy-free, making them ideal for vegans.
Get the pumpkin black bean burgers recipe.
14. Sun-dried tomato pasta with roasted red pepper
Sun-dried tomatoes can be a bit intense in flavor on their own, but blend them up with roasted red peppers in a food processor along with Parmesan and pine nuts, and you’ll get a slightly mellowed, but still rich and tangy, pesto for your next pasta dinner. There’s no extra oil in the sauce either, making it a lot lighter than store-bought pesto.
Get the sun-dried tomato pasta with roasted red pepper recipe.
15. Spaghetti squash with broccoli-pumpkin seed pesto
Even as adults, it can be hard for some of us to diligently eat our broccoli. Make it a lot easier with the help of some olive oil, Parmesan cheese, and pumpkin seeds, and take the veggie factor of the dish a notch further by stirring the pesto into spaghetti squash instead of pasta. Mom would be so proud.
Get the spaghetti squash with broccoli-pumpkin seed pesto recipe.
16. Cauliflower walnut taco meat
Give processed beef substitutes and/or black beans a break, and make your veggie taco meat out of cauliflower florets and walnuts instead. Blitzed in a food processor and then roasted until tender, the combo is incredibly filling and works great in tortillas, salads, or a burrito bowl.
Get the cauliflower walnut taco meat recipe.
17. Baked falafel
The food processor is as important to this recipe as the chickpeas — these crispy-on-the-outside, soft-on-the-inside patties just wouldn’t come together without either component.
Not only does the appliance pulse the beans down to the proper texture, it also ensures that every spice, from the garlic powder to the cumin, gets distributed evenly.
18. Copycat Chick-Fil-A chicken salad sandwich
While “Chick-Fil-A” and “healthy” hardly ever belong in the same sentence, this case is an exception, which uses hard-boiled eggs, grilled chicken breasts, and just enough mayo to bind it all together in the food processor. It’s still fast food, but only in terms of how quickly the sandwich comes together.
Get the copycat Chick Fil-A chicken salad sandwich recipe.
19. Detox salad
The name “detox” might make you think this salad is restrictive, but don’t worry. Since it’s loaded with nutrients from the pulverized veggies, nuts, seeds, and the simple lemony dressing, you’ll fill right up.
20. Fish cakes
Taking a break from the usual crab cakes, these perfectly flaky, baked fish cakes are made with lower-cholesterol cod. Flavored with lemon zest, lemon juice, lemon pepper, and lemon salt, they’re as fresh-tasting as it gets.
Dessert
21. No-bake Paleo brownies
A food processor is a must-have if you’re into no-bake desserts. Use it to throw together these 5-minute vegan brownies. There’s even a chocolaty frosting for them — and of course, it’s made in the food processor too.
Get the no-bake Paleo brownies recipe.
22. Chocolate avocado banana bread
Thanks to the substitution of avocado, this decadent-tasting bread is totally butter-free and low in saturated fat. The fruit gets puréed seamlessly into the cocoa-dusted batter with the food processor, so while it’s lending its heart-healthy fats to provide that soft texture, you’d never actually see or taste it in there.
Get the chocolate avocado banana bread recipe.
23. Raw chocolate truffles
Classic chocolate truffles are all about the heavy cream, but these go dairy-free, getting their creaminess from a combo of dates, cacao powder, and almond butter. No fussing with a double boiler to melt chocolate, either — the food processor dramatically simplifies the process.
Get the raw chocolate truffles recipe.
24. Healthy carrot cake
If you’ve always wanted to make carrot cake but have been put off by that whole “grating the carrots” thing, the food processor is a great way to make that part of the process much easier. As long as you have it out, use it to grate up apples and pulverize walnuts, oats, and bran to get a higher-fiber cake for minimal extra effort.
Get the healthy carrot cake recipe.
25. Sunflower seed chocolate chunk cookies
Pulsing sunflower seeds here creates a nut-free “butter” that works as the binding agent and the all-important fat for these lower-sugar treats. Don’t let that lower-sugar part throw you off: With chocolate chunks generously spread throughout the batch, each cookie still has that gooey, melt-in-your-mouth sweetness.
Get the sunflower seed chocolate chunk cookies recipe.
26. Healthy banana chocolate pudding
Antioxidants from the cocoa powder, potassium from the bananas, good fats from the hazelnuts, and low-glycemic agave nectar all come together to make this 10-minute pudding possible. Honestly, when something is this nutritious, is this quick to make, and tastes this good, you may have no desire to go back to the boxed version.
Get the healthy banana chocolate pudding recipe.
27. Quick peach frozen yogurt
Using three ingredients — and no ice cream maker — this dessert provides practically instant gratification for a sweet craving. Just make sure you’ve got frozen fruit on hand, and things will be just peachy.
Get the quick peach frozen yogurt recipe.
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WAIW (a full day of eats)
Hi friends! How’s the week going so fa? I’m so happy ya’ll enjoyed the home office post. I’m super happy with my walking pad and am on it while I write up this blog post.
For today’s post, I thought I’d do another round of eats from start to finish especially since I’ve really been working on emphasizing protein and fiber lately. (I got away from it for a while but am back to tracking and notice a difference in how I feel + my performance at the gym.)
Here’s a full day of eats and adventures from start to finish!
As always, keep in mind that while this is a day of eats for ME, it may look nothing like how you like to fuel yourself, your specific needs/preferences, and if it would align with your goals. This is why it can be helpful to work with a coach to help you determine habits and methods that support your lifestyle, unique needs, and preferences. Just sharing this to hopefully share some new meal ideas and what 100+ grams of protein looks like in a day.
6:30am I wake up and do some grounding without my glasses while I take Maisey outside. I make some Athletic Greens and take it upstairs to drink while I wake up the crew, get dressed, and then head downstairs to pack up lunches, snacks and waters. I break off half an Aloha bar and eat it while I’m driving.
9:30 I’m back from school drop-off and an F45 class (hybrid day) and make breakfast. 2 eggs, 4 oz leftover flank steak from dinner and leftover fajita veggies, strawberries, decaf coffee with almond milk and 1/2 scoop Paleovalley protein. I also have some creatine in my water.
After I finish breakfast, it’s work blitz time. I make graphics and add to Pinterest, post a reel, write two blog posts, answer emails, and write + send questions for an upcoming podcast interview.
Noon: lunch! I make some tuna salad with a can of Safecatch tuna, 2 tablespoons of Primal Kitchen dressing, EBTB seasoning and top it on two rice cakes with sriracha. I add a pack of Poshi asparagus (my fave for when I want a serving of veggies but haven’t cooked anything) and a pack of Lupini beans. Both of these snacks are from Thrive Market – I order pretty much all of our snacks, household goodies, cleaning supplies, and pantry staples from Thrive.
Back to work. I study for IHP – it’s taking me forever but I’m learning so much and really trying to absorb everything – take Maisey for a quick walk, and then spend 45 minutes cleaning the house before picking the kids up from school. I’ve learned that if I don’t block out at least 30 minutes to clean every day, our house goes downhill quickly. I run the laundry, wipe down countertops, vacuum, and take out the trash.
2:50pm: afternoon snack on the way to school pickup is a jerky and a giant apple, plus a cup of hot green tea
Actually got dressed 😉
(Loving the Somerset dresses from Anthro right now. So classic and flattering)
We come home, get Liv ready for dance, drop her off, and P and I do homework while Liv is dancing. She doesn’t have a ton of homework this particular day (bless it) so we have time for a quick walk and she can ride her bike around the neighborhood. We pick up Liv, and then it’s dinnertime!
6:15 dinner. Banza pasta, turkey meatballs, parmesan, and a Mediterranean salad kit. I also heated up some sourdough from the freezer with butter for the girls. This meal was super good and satisfying, and took less than 20 minutes to put together!
For the meatballs, I mixed ground turkey with almond flour, egg, oregano, garlic powder, salt, pepper, and dried basil. I cooked them in the oven at 375 for about 16 minutes. While the turkey meatballs were cooking, I boiled the pasta noodles and made the salad kit. When the meatballs were done, I added them to the drained pasta with Rao’s marinara and topped with shredded parm.
Dessert: mini coconut ice cream cone and an Egyptian licorice tea 🙂
After dinner, I clean up the kitchen, make lunches and snacks, and help Liv with her homework while P plays with toys and watches a little TV. After Liv finishes homework, it’s showers for both kids while I fold and put away the day’s laundry mountain, blow dry their hair and help them get ready for bed.
Both kids are out by 9 and 9:30, I read in bed until 10:30 and then lights out… ready to do it all over again.
What I liked about this day of eats: I feel like I was intentional and made a point to get in a fruit or veggie with every meal, along with at least 1 palm of protein. I’m also proud of myself that we didn’t get hot bar or takeout, even though the Pilot was gone on a trip. (We usually have more takeout, hodge lodge meals, or breakfast for dinner while he’s away.)
I felt like I was well-fueled and had great energy, and I liked that dinner was on the earlier side. (Sometimes when we eat late due to dance or sports, I don’t sleep as well.)
So tell me, friends: what are some of your favorite quick school-night dinners? I’m ALWAYS looking for new ideas, so please share the love in the comments section!
What was the best thing you ate yesterday?
xoxo
Gina
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From “Meh” to “Yeahhhh”: 26 Awesome Ways to Cook a Chicken Breast
It’s time to change up your bird game. Boneless, skinless chicken breasts are a dinner savior. Everyone likes them. They cook quickly. And they can be cooked in so many different ways — stuffed, baked, grilled, or in a skillet on the stovetop.
So why do people say they’re boring? Let’s get something straight: They’re not. Chicken breasts are a blank canvas for a zillion different flavors and cultural influences.
Just check out these 26 easy recipes we’ve curated. We hate to brag, but these are total winners.
Baked chicken breast recipes
1. Buffalo chicken
If you’re a fan of Buffalo wings (aren’t we all?), you’ll love this healthier version. Baking chicken tenders on a wire rack lets the breading get brown and crispy. Dip these in Greek yogurt-based “ranch” dressing.
Get the buffalo chicken recipe.
2. Baked lemon chicken
Lemon steals the show in this easy dinner party-worthy dish. You can cook the chicken breasts on a sheet pan — and you know what that means: Add a vegetable (that cooks in 20 minutes) to the pan and you’ve got dinner.
Get the baked lemon chicken recipe.
3. Honey-baked garlic chicken
Honey and garlic?! Yep, we’re so in. Chunks of chicken breast are breaded in panko, baked, and then tossed with an Asian-inspired sweet and spicy sauce of honey, soy, and Sriracha.
Get the honey-baked garlic chicken recipe.
4. The world’s best chicken
It’s a bold claim, but this blogger’s husband backs her up. The chicken breasts bake in a sweet and tangy blend of mustard, maple syrup, and red wine vinegar. Sprinkle with fresh herbs before serving.
Get the world’s best chicken recipe.
5. Baked coconut-crusted chicken
This showstopper will help you pretend you’re in the tropics. Coconut chicken is great on its own, but adding a honey mustard dipping sauce (included in the recipe) makes it even better.
Get the baked coconut-crusted chicken recipe.
6. Mustard-baked chicken tenders
Chicken fingers aren’t just for kids (or for when you get the drunchies). This recipe for healthier baked tenders amps up the flavor with an easy whole-grain mustard sauce. These taste great over rice, quinoa, or salad.
Get the mustard-baked chicken tenders.
7. Baked cayenne-rubbed chicken with avocado salsa
Looking to turn up the heat? This cayenne rub recipe is an awesome way to flip the script on a boring baked chicken dinner. With avocado salsa on top, you can’t go wrong.
Get the baked cayenne-rubbed chicken with avocado salsa recipe.
8. Baked rubbed chicken breasts
Brined chicken breasts are extra juicy. After brining, brush with butter and rub with a simple spice mix. Roasted on high heat, they develop a golden crust and are ready in about 18 minutes.
Get the baked rubbed chicken breasts recipe.
Stuffed chicken breast recipes
9. Broccoli and cheese stuffed chicken
This isn’t the boring steamed broccoli you ate as a kid. Here the veggie gets an adult makeover when it’s stuffed into chicken along with mozzarella cheese. With just seven ingredients, this recipe is a snap.
Get the broccoli and cheese stuffed chicken recipe.
10. Herb-Parmesan stuffed chicken
Lots of fresh herbs make all the difference in this super-simple recipe. Cilantro, basil, rosemary, oregano, thyme — feel free to mix and match. Let your garden tell you what to make for dinner.
Get the herb-Parmesan stuffed chicken recipe.
11. Spinach and feta stuffed chicken breasts
This recipe does Popeye proud. Sauté a heap of spinach with onions, garlic, and fresh herbs, and then mix it with feta and protein-rich ricotta. Stuff the chicken, and then bread it with whole-wheat crumbs and bake until golden brown.
Get the spinach and feta stuffed chicken breasts recipe.
12. Pizza-stuffed chicken breasts
Skip the crust and stuff all the best parts into the chicken breast. Surprisingly satisfying, this pizza chicken is awesome on a bed of greens — or on its own. Or with pasta. Just sayin’.
Get the pizza-stuffed chicken breasts recipe.
Grilled chicken breast recipes
13. Mint-lime grilled chicken breasts
Marinate chicken breasts in lime juice and zest, mint, olive oil, and salt and grill them for 7 minutes per side. How much easier could it be?
Get the mint-lime grilled chicken breasts recipe.
14. Spice-rubbed grilled chicken
This grilled chicken recipe combines lots of spices (paprika, chili powder, cumin, thyme, and garlic powder) for maximum flavor. Just combine the spices, sprinkle over the chicken, grill ’em, and glaze with honey-vinegar sauce.
Get the spice-rubbed grilled chicken recipe.
15. Gai yang Thai grilled chicken
Craving Thai? In this grilled chicken recipe, the breasts marinate in a high-flavor blend of lemongrass paste, fish sauce, garlic, lime, and red chile.
You’ll need to prep ahead of time, since the chicken needs to sit in the marinade for at least 3 hours to soak up all the flavor. Serve over salad or Asian noodles.
Get the gai yang Thai grilled chicken recipe.
16. Greek-style lemon chicken skewers
Citrus and fresh herbs are at the heart of Greek cuisine, and this recipe uses lots rosemary, oregano, and mint in a lemony marinade.
The chicken needs to sit in it for 1-4 hours, so plan ahead. But the grilling will take less than 10 minutes.
Get the Greek-style lemon chicken skewers recipe.
17. Grilled chicken with black bean-mango salsa
Black beans and mango in one dish? You’ll cover a few food groups when protein-rich chicken gets combined with a zesty fruit salsa in this recipe.
It’s quick, too — make the salsa while the chicken sautés for 4-6 minutes. Serve the chicken topped with the salsa.
Get the grilled chicken with black bean-mango salsa recipe.
Stovetop chicken breast recipes
18. Seared chicken with lemon-herb pan sauce
You won’t have to wash a pile of dishes after making this stovetop chicken. Sear the chicken and make a zesty lemon-herb pan sauce in just 20 minutes. You’re gonna want to lick the plate (go ahead — we’re not looking).
Get the seared chicken with lemon-herb pan sauce recipe.
19. Skillet chicken Parmesan
An alternative to traditional labor-intensive chicken Parm, this version comes together with pantry ingredients on the stove for a 30-minute meal. Rachael Ray would be proud.
Get the skillet chicken Parmesan recipe.
20. Stovetop barbeque chicken
Use your favorite barbecue sauce (store-bought or homemade) and a handful of spices for juicy barbecued chicken without the grill.
Get the stovetop barbecue chicken recipe.
21. Healthy Indian butter chicken
No need to order takeout when you can make this Indian favorite right at home. Serve over basmati rice and be amazed that you made dinner before delivery would even have arrived.
Get the healthy Indian butter chicken recipe.
22. Healthy and easy chicken Marsala
This healthier take on the classic Italian dish is packed with the earthy flavor of mushrooms and the sweet richness of Marsala, a fortified wine. The blogger reduces the Marsala sauce twice to create the luscious sauce.
Another great thing about this recipe? It’s ready in about 15 minutes.
Get the healthy and easy chicken Marsala recipe.
23. Garlic basil chicken with tomato butter sauce
Pan-seared chicken breasts add flavor to this quick and easy homemade tomato sauce, which is enriched with butter and seasoned with fresh basil. It tastes oh-so-great over pasta or zoodles.
Get the garlic basil chicken with tomato butter sauce recipe.
Chicken breast marinades
24. Jamaican jerk chicken
The taste of this chicken will transport you to the beaches of Jamaica. The distinctive flavor of jerk seasoning comes from a mix of allspice, thyme, sage, nutmeg, and cayenne pepper.
This chicken is broiled rather than grilled (but you can cook it on the grill, if you prefer). Serve with red beans and rice to round out the Jamaican-inspired meal.
Get the Jamaican jerk chicken recipe.
25. The best 4-ingredient chicken marinade
So simple yet so tasty, this marinade will keep chicken breasts juicy while grilling. Who knew brown sugar, vinegar, oil, and soy sauce could produce something this good?
Get the best 4-ingredient chicken marinade recipe.
26. Peri peri beer-soaked chicken
If you like your grilled chicken spicy (and enjoy drinking beer), this recipe is for you. Pick up a peri peri sauce at the store or make your own. Rub it on the chicken and let it marinate in beer (try a hoppy craft pale ale).
Get the peri peri beer-soaked chicken recipe.
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My WFH (work from home) setup
Sharing the details on my work from home office setup, plus my experience with using a walking pad.
Hellooooo! How are ya and how’s the morning going so far? We’re back into real life after our little trip and it felt good to have a few days of normalcy. I’m so sick of restaurant and takeout food, I tell ya. It’s also amazing to have coffee at home – Starbucks will never be the same to me.
This morning I have an exciting podcast interview and am unpacking, and re-packing. 🙂 I’d love to hear what you’re up to!
For today’s post, I wanted to share my little work from home setup, plus my experience using a walking pad. It’s helped me dramatically increase my steps and activity level during longer work days, and I’m so pumped with this update to the office!
My WFH (work from home) setup
My lil office space:
I have enough room in here to meditate, work, stroll, or get in a quick workout (like Sculpt Society).
Here are some of the things I have in the office:
– My beloved Peloton bike! Perfect for cardio workouts or shaking my legs out
– My PEMF Go Mat. I use this for meditation every morning, or when I feel like I need a recharge or Zen moment. My full PEMF Go Mat review post is here, and if you’d like one for yourself, here is the link! My code is FITNESSISTA15 for 15% off
– A standard desk. I like having this for shorter work sessions or when I need to speak/present, like live recordings, course recordings, and more formal Zoom calls. The desk and chair are from World Market but both sold out, since they’re years old.
– Triangle shelf (similar here) filled with photos and the girls’ artwork.
– On the opposite wall (unpictured), I also have this book shelf, which has some of my fitness and nutrition resources and the Pilot’s military coins/flags/thingies.
– New walking pad and electric standing desk. I picked lower-cost options because they had good reviews and I’ve been impressed so far!
TBH, I started to dread time in the office because it usually meant that I’d be sitting for hours. I’m sure many of you can relate, but when I sit for hours, I feel horrible afterwards. My muscles are creaky and my energy level plummets to the ground.
Once I’m “in the zone,” it’s easy for me to get into a time warp and work nonstop, but for longer tasks, I definitely have to force myself to do it. Having the walking pad has made a WORLD of difference. I don’t feel daunted by large tasks (like watching multiple videos in a row) because I have the chance to move while I’m doing it. I’ve also noticed that my afternoon energy is much better when I’m slowly strolling instead of sitting for a long time.
Some tips for using a walking pad with an electric desk:
(and some of the things I’ve had to learn the hard way)
– Use shoes! This was a learning point for me because I do pretty much everything barefoot. The bottoms of my feet started to hurt a little, so I leave a pair of sneakers next to the walking pad. (I’m loving my Vivobarefoots right now.)
– Add an extender to your Apple watch or your fitness band so you can attach to your ankle if tracking steps is important to you.
– Watch your neck and adjust the position of the desk as needed. Ideally, our screen should be in line with our eyes. This isn’t realistic when we’re typing, but if you’re watching a video, try raising the desk so you don’t have to bend your neck as much to view the screen.
– Take breaks. It’s important to take screen breaks whether you’re walking or seated. Give your eyes a chance to rest, go outside, or simply look away from the screen and in all directions. (Obviously be careful if you’re doing this while walking lol.) I also like to wear my blue light blockers when I’m on screens after sunset, and during the day, I have f.lux on my computer (which makes the screen more of a yellow hue so my retinas aren’t burning).
– Just like anything else, work up to it! I definitely do NOT walk for hours per day – and it’s not my goal because I don’t want my body to expect it – but I’m up to the point where I can stroll and type for about an hour. Start with 10-15 minutes and add on a bit each week until you reach your goal time. You can also use it to break up longer seated sessions, like walking for 5-10 minutes every hour.
So there ya go!
What’s your work setup like? Do you work at home, or at an office?
I had been exploring some coworking spaces in Tucson to switch things up a bit, but now that I have the walking pad, I’ve been more excited and motivated to work from home. 🙂 Also, we have pretty good coffee, snacks, and the cutest Sheepadoodle curled up at my feet.
xoxo
Gina
The post My WFH (work from home) setup appeared first on The Fitnessista.
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Parisian Panini
We all have our foodie daydreams. Sitting in a French café eating something gooey and cheesy (while a charming accordion plays in the distance, perhaps?) is one of our favorites. Le sigh!
But for those times when you can’t enjoy the streets of Paris, at least you can take your taste buds on European vacation in the form of a Parisian panini.
This simple-yet-délicieux sandwich hits all the marks. Thick, crusty bread; melty Gouda (or fontina or Post-Salut, your choice); plenty of roast turkey; and a savory olive tapenade make a combo that’ll be calling your name — in French, of course.
For the best results, preheat the panini press a few minutes ahead of time, and remember that it’s better to cook this sandwich on lower heat for a longer time (rather than on high heat) so that the bread turns crisp and toasty without burning. Slightly stale bread will usually hold up better in a press than very fresh bread.
So get pressing! Then serve with an elegant, French-inspired green salad and macarons for dessert.
Parisian panini
Makes 2 sandwiches
Cooking time: 15 minutes
Ingredients
- 2 tablespoons (1/4 stick) unsalted butter, softened
- 4 slices pain au levain, each 1/2-inch thick
- 4 ounces Port-Salut, fontina, or Gouda cheese, shredded on the large holes of a box grater
- 2 tablespoon olive tapenade (store-bought is fine)
- 4 ounces roast turkey breast, thinly sliced
Instructions
- Preheat the panini press. Evenly spread 1/4 of the butter on each bread slice and sprinkle with salt. Place 2 bread slices butter side down on a work surface and arrange the half of the cheese on each slice. Place the remaining 2 bread slices down on the work surface and spread half of the tapenade on each slice. Arrange the roast turkey on top of the tapenade and close the sandwich.
- Place the sandwiches on the panini press and grill until the cheese is melted and the sandwich is heated though, about 5 minutes.
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What is oil pulling + how to do it
How I use oil pulling in my routine.
How are ya going friends? I hope you’re having a great morning! We’re back from a quick tip to Phoenix – Liv’s studio CRUSHED IT at competition this weekend! – and into the weekly grind. I have a ton of appts, getting new Fit Team workouts ready to send out tomorrow, and packing for another trip.
After not writing about anything dental-related in multiple years, here were are with two posts in one month! What/s next? Mouthwash reviews? (jk I’m not thaaaaat desperate for content. And I have a favorite mouthwash… it’s the auromére brand from Thrive Market)
Grab a jar of coconut oil and maybe join me for a lil swish while you read this post. I’m going to talk about oil pulling and tongue scraping and why they’re been staples in my routine for years now. I feel like these two habits are currently surging in popularity, so I thought I’d break it all down for ya.
As always, it’s up to you to use your best judgment when deciding your unique health journey. Consult with a medical professional before making any changes. Just wanted to share my experience with these things since I’ve been doing them for a while and have noticed positive effects.
What is oil pulling? and how do it
What the heck is oil pulling?
Even though it’s currently seeing a resurgence in popularity, oil pulling is a technique that has been around for thousands of years. This ayurvedic practice involves swishing oil around in your mouth for up to 20 minutes in order to facilitate detoxification, healthy gums and teeth, and aid in digestion. The toxins and plaque are believed to adhere to the oil, and when you spit it out, all of the “ick” goes down the drain with it. It’s also believed to improve mouth muscular strength, balance hormones, improve arthritis symptoms, mood, and assist in preventing dementia.
How do you oil pull?
You take about a teaspoon of vegetable-based oil (sesame, coconut and olive all work well) and swish it in your mouth with the goal of 15-20 minutes. The first time I tried this, I only lasted six, but now it’s easy for me to get in 15 minutes while I get dressed and ready for the day. After swishing around, spit and rinse. A little tip: don’t spit the oil down the sink as it will solidify and could cause plumbing problems. Spit it into the trash can or flush it down the toilet. Also be sure not to swallow the oil after swishing… it’s pretty liquid-y and gross by the end.
Benefits of oil pulling:
There are only a handful of studies regarding oil pulling, but it has been shown to reduce plaque, gingivitis and the total count of aerobic microorganisms in the plaque of study participants. It can also reduce halitosis, and I definitely notice that my breath smells fresh after oil pulling, especially when I wake up the next morning.
It feels great. My teeth always feel shiny and clean after oil pulling, and recently a friend asked why my teeth were so white. Even though the coffee and wine I drink stains them, I think it helps reduce the stains. (Baking soda helps, too!)
It’s inexpensive. I’m always looking for holistic ways to improve my health, and feel like this one really has no risk in trying since I have coconut oil on hand. If it works, great, but if it doesn’t, it’s not going to break the bank.
Cons:
The evidence of the benefits of oil pulling is mostly anecdotal. Like I said, there are a handful of studies but it hasn’t been extensive.
20 minutes is a long time! I usually try to do it while I get ready for the day, or while I’m reading before bed.
The “detoxification” claim. I feel like the word “detox” is slapped on everything these days, and while many of us can use extra support, it tends to feel a little overboard. At the same time, I do like the potential health benefits and notice my teeth feel cleaner.
I also use this strategy in addition to brushing regularly, Waterpik (bless this thing), Cocofloss (the best!) and tongue scraping. I do this every morning right when I wake up and before bed. My favorite on is from Thrive Market <— my link gets you 40% off your first order.
So tell me friends: do you oil pull? Would you try it??
xo
Gina
The post What is oil pulling + how to do it appeared first on The Fitnessista.
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I’m a Nutritionist — Here’s What I Eat to Manage Crohn’s
I’m a self-proclaimed foodie, IBD (inflammatory bowel disease) veteran, and certified Holistic Nutritionist specializing in IBD.
I am a body-neutral, health-at-every-size practitioner, working to redefine how we view “health.” I focus on mental health, the nervous system, and building a nourishing and joyful relationship with food.
This is my story about my relationship with food as it relates to my Crohn’s disease.
The impact of diet on Crohn’s disease
I was diagnosed with Crohn’s disease 10 years ago. At the time of my diagnosis, the medical advice I received was that my diet would not impact my IBD. While confused by this, I initially made no changes to my diet given the advice I had received.
After some time, I felt lost and confused, feeling exhausted and run down from my Crohn’s. I had managed my stress better, but I was continually flaring, experiencing incontinence, extreme bloating, rectal bleeding, and increased bowel movements.
I soon realized that this medical advice didn’t resonate with me.
I started to notice the worsening of my symptoms after having certain foods, like raw veggies, for example. Anytime I had a high fiber, raw vegetable serving, I would either be bedridden in extreme pain or on the toilet for hours.
Most of us with IBD are left in a confused state when it comes to diet.
At some point along the way, many have been advised that diet does not impact our IBD. However, some come to realize that the foods we eat can have a significant impact on our digestion and bowels.
Dana’s recipes
Knowing I couldn’t be the only person struggling to find a solution that worked for them, I set out to create my own recipes that worked for me and documented my journey on Instagram for others to join.
Golden rice
A simple, soothing, go-to recipe that I love is golden rice.
When making rice, I swap out water for bone broth and add a few dashes of turmeric.
Turmeric has potent anti-inflammatory benefits. Bone broth adds protein and nutrients such as iron, zinc, and calcium if you’re looking to find ways to boost your meals with additional nourishment.
Golden rice is a versatile weekday side dish or go-to flare-friendly food with its added anti-inflammatory and gut-soothing benefits.
Almond blueberry muffins
I often found myself wishing that gluten and dairy-free store-bought alternatives tasted better and had fewer preservatives and/or ingredients that I personally felt better about.
So, I whipped up these almond blueberry muffins one day and they ended up being a fan favorite on my website!
The base of these muffins is almond flour, and all of my recipes are always aimed to be made with ingredients that you may already have on hand, or can easily purchase from the store.
The balance of protein and fat helps maintain your blood sugar while enjoying a muffin that is tastebud-approved.
Almond flour provides a moist texture to the muffins, while also making them grain free for anyone who is unable to digest grains easily. Almonds are a great source of protein, fat, and calcium.
Pumpkin spice smoothie
For all pumpkin spice fans, this smoothie recipe is for you.
The combination of banana, protein powder, pumpkin spice, cinnamon, and peanut butter is the perfect mix of cinnamon spice while making it a more complete meal with added protein, fat, and fruit.
Feel free to accompany this smoothie with a slice of toast for added carbohydrates and satisfaction.
Paleo double chocolate sea salt brownies
These grainless brownies check every box for what you would want in a brownie. They are moist, fluffy yet gooey, have a slight crisp on the top when you bite into them and are met with decadent chocolate.
I aim to make all of my recipes accessible to all baking and cooking skill levels by keeping ingredients to a minimum and using one bowl for the whole recipe. Throw it all together and pop it in the oven.
This recipe has an almond butter base which allows for the brownie to be both filling and satisfying. Plus, the lack of grains can make it easier to digest. Sometimes you may find yourself unsatisfied after a baked good as traditional recipes are made with ingredients that may not leave you feeling as full.
The almond butter covers all the bases by filling you up with omega-3 fatty acids, protein, fiber, and a wide range of nutrients such as calcium and vitamin E. This recipe also makes your tastebuds dance.
This is always my aim with nutrition: to combine nourishment and joy.
Intuitive eating
IBD or not, many of us intuitively crave chicken noodle soup when we have a cold or the flu, eat honey to soothe our sore throats, drink herbal tea for our upset stomachs, or avoid certain foods when we’re having digestive issues. These are prime examples of the relationship between food and the digestive system.
Throughout my journey with IBD, I’ve come across many diets that are aimed at easing IBD symptoms.
I would look at the various diets suggested, such as low FODMAP, anti-inflammatory diet, and the SCD (specific carbohydrate diet), and find myself in conflict. Why should I eliminate certain foods from my diet if I can tolerate them? Why am I referring to an external source when my body is able to provide me with feedback about which foods I can and can’t digest?
I soon discovered the challenge with mainstream diets, which is that there is no one diet or approach for all.
This has led me down a beautiful journey of intuitive eating. I’ve used my experience as an opportunity to build my own custom approach. I began to eat based on what made me feel good and avoid what lead to symptoms. It was a lot of trial and error and continues to this day.
It has taught me to be in tune with my body. To listen and recognize my needs.
Of course, this takes trust in your body and your intuition. I’ve come to find that there are different time periods for some foods, such as remission. And time periods for elimination, such as during a flare.
From Crohn’s patient to nutritionist
My life journey has inspired my career.
I’m now an IBD-specialized holistic nutritionist working with a team of gastroenterologists to offer umbrella care to patients with IBD.
As I reflect on my experiences, I can confidently say that diets can be temporarily helpful, but prescribed or standardized diets may not work for everyone.
Some studies have demonstrated that diets can suppress symptoms, but they don’t necessarily solve the problem. Certain diets can also lead to nutrient deficiencies from the unnecessary restriction of many foods.
A personalized, intuitive approach may work best and be more sustainable and enjoyable in the long run.
If you feel like you can relate to my experience, I encourage you to try building a custom approach for you. Your body has all the answers that you need. Listen carefully and the guidance will be there.
Dana Silvestri is a self-proclaimed foodie, IBD veteran, and certified holistic nutritionist specializing in IBD. Diagnosed with Crohn’s disease at the age of 18, Dana found that she was no longer able to eat many of her favorite foods. Feeling lost as to what she should eat, Dana was faced with a new challenge of recreating her favorite recipes to be gut-friendly. She knew she couldn’t be the only person struggling to find foods that worked for her. Thus, she set out to help others with their gut health and diet by sharing her recipes on Instagram @WellnessWithDana. As an advocate for IBD, Dana is passionate about helping many with their diets and overcoming their diagnoses with autoimmune diseases. You can find her at www.WellnessWithDana.ca or @WellnessWithDana on Instagram and TikTok.
from Greatist Health RSS Feed https://bit.ly/42uupLr
I’m a Nutritionist — Here’s What I Eat to Manage Crohn’s
I’m a self-proclaimed foodie, IBD (inflammatory bowel disease) veteran, and certified Holistic Nutritionist specializing in IBD.
I am a body-neutral, health-at-every-size practitioner, working to redefine how we view “health.” I focus on mental health, the nervous system, and building a nourishing and joyful relationship with food.
This is my story about my relationship with food as it relates to my Crohn’s disease.
The impact of diet on Crohn’s disease
I was diagnosed with Crohn’s disease 10 years ago. At the time of my diagnosis, the medical advice I received was that my diet would not impact my IBD. While confused by this, I initially made no changes to my diet given the advice I had received.
After some time, I felt lost and confused, feeling exhausted and run down from my Crohn’s. I had managed my stress better, but I was continually flaring, experiencing incontinence, extreme bloating, rectal bleeding, and increased bowel movements.
I soon realized that this medical advice didn’t resonate with me.
I started to notice the worsening of my symptoms after having certain foods, like raw veggies, for example. Anytime I had a high fiber, raw vegetable serving, I would either be bedridden in extreme pain or on the toilet for hours.
Most of us with IBD are left in a confused state when it comes to diet.
At some point along the way, many have been advised that diet does not impact our IBD. However, some come to realize that the foods we eat can have a significant impact on our digestion and bowels.
Dana’s recipes
Knowing I couldn’t be the only person struggling to find a solution that worked for them, I set out to create my own recipes that worked for me and documented my journey on Instagram for others to join.
Golden rice
A simple, soothing, go-to recipe that I love is golden rice.
When making rice, I swap out water for bone broth and add a few dashes of turmeric.
Turmeric has potent anti-inflammatory benefits. Bone broth adds protein and nutrients such as iron, zinc, and calcium if you’re looking to find ways to boost your meals with additional nourishment.
Golden rice is a versatile weekday side dish or go-to flare-friendly food with its added anti-inflammatory and gut-soothing benefits.
Almond blueberry muffins
I often found myself wishing that gluten and dairy-free store-bought alternatives tasted better and had fewer preservatives and/or ingredients that I personally felt better about.
So, I whipped up these almond blueberry muffins one day and they ended up being a fan favorite on my website!
The base of these muffins is almond flour, and all of my recipes are always aimed to be made with ingredients that you may already have on hand, or can easily purchase from the store.
The balance of protein and fat helps maintain your blood sugar while enjoying a muffin that is tastebud-approved.
Almond flour provides a moist texture to the muffins, while also making them grain free for anyone who is unable to digest grains easily. Almonds are a great source of protein, fat, and calcium.
Pumpkin spice smoothie
For all pumpkin spice fans, this smoothie recipe is for you.
The combination of banana, protein powder, pumpkin spice, cinnamon, and peanut butter is the perfect mix of cinnamon spice while making it a more complete meal with added protein, fat, and fruit.
Feel free to accompany this smoothie with a slice of toast for added carbohydrates and satisfaction.
Paleo double chocolate sea salt brownies
These grainless brownies check every box for what you would want in a brownie. They are moist, fluffy yet gooey, have a slight crisp on the top when you bite into them and are met with decadent chocolate.
I aim to make all of my recipes accessible to all baking and cooking skill levels by keeping ingredients to a minimum and using one bowl for the whole recipe. Throw it all together and pop it in the oven.
This recipe has an almond butter base which allows for the brownie to be both filling and satisfying. Plus, the lack of grains can make it easier to digest. Sometimes you may find yourself unsatisfied after a baked good as traditional recipes are made with ingredients that may not leave you feeling as full.
The almond butter covers all the bases by filling you up with omega-3 fatty acids, protein, fiber, and a wide range of nutrients such as calcium and vitamin E. This recipe also makes your tastebuds dance.
This is always my aim with nutrition: to combine nourishment and joy.
Intuitive eating
IBD or not, many of us intuitively crave chicken noodle soup when we have a cold or the flu, eat honey to soothe our sore throats, drink herbal tea for our upset stomachs, or avoid certain foods when we’re having digestive issues. These are prime examples of the relationship between food and the digestive system.
Throughout my journey with IBD, I’ve come across many diets that are aimed at easing IBD symptoms.
I would look at the various diets suggested, such as low FODMAP, anti-inflammatory diet, and the SCD (specific carbohydrate diet), and find myself in conflict. Why should I eliminate certain foods from my diet if I can tolerate them? Why am I referring to an external source when my body is able to provide me with feedback about which foods I can and can’t digest?
I soon discovered the challenge with mainstream diets, which is that there is no one diet or approach for all.
This has led me down a beautiful journey of intuitive eating. I’ve used my experience as an opportunity to build my own custom approach. I began to eat based on what made me feel good and avoid what lead to symptoms. It was a lot of trial and error and continues to this day.
It has taught me to be in tune with my body. To listen and recognize my needs.
Of course, this takes trust in your body and your intuition. I’ve come to find that there are different time periods for some foods, such as remission. And time periods for elimination, such as during a flare.
From Crohn’s patient to nutritionist
My life journey has inspired my career.
I’m now an IBD-specialized holistic nutritionist working with a team of gastroenterologists to offer umbrella care to patients with IBD.
As I reflect on my experiences, I can confidently say that diets can be temporarily helpful, but prescribed or standardized diets may not work for everyone.
Some studies have demonstrated that diets can suppress symptoms, but they don’t necessarily solve the problem. Certain diets can also lead to nutrient deficiencies from the unnecessary restriction of many foods.
A personalized, intuitive approach may work best and be more sustainable and enjoyable in the long run.
If you feel like you can relate to my experience, I encourage you to try building a custom approach for you. Your body has all the answers that you need. Listen carefully and the guidance will be there.
Dana Silvestri is a self-proclaimed foodie, IBD veteran, and certified holistic nutritionist specializing in IBD. Diagnosed with Crohn’s disease at the age of 18, Dana found that she was no longer able to eat many of her favorite foods. Feeling lost as to what she should eat, Dana was faced with a new challenge of recreating her favorite recipes to be gut-friendly. She knew she couldn’t be the only person struggling to find foods that worked for her. Thus, she set out to help others with their gut health and diet by sharing her recipes on Instagram @WellnessWithDana. As an advocate for IBD, Dana is passionate about helping many with their diets and overcoming their diagnoses with autoimmune diseases. You can find her at www.WellnessWithDana.ca or @WellnessWithDana on Instagram and TikTok.
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