with love and gratitude,

Marlyn

Fresh, green juice is loaded with vitamins, minerals, enzymes, antioxidants, and chlorophyll. Chlorophyll is the blood of the plant and it is what absorbs energy from the sun.  So in essence, when you drink live green juice, the blood from the plant is nourishing the blood from the human… and it is extremely cleansing and purifying too.  This is EXCELLENT news and great after a night of celebrating or in between those holiday functions.  In fact, green juice can be a WONDERFUL addition to your daily, healthy lifestyle…and super for hair, skin, nails and bringing out that INNER GLOW!

If you’re new to juicing then my recommendation is to start out slow.  Add in some apple, carrot or beets for sweetness.  You will be surprised how good a green drink can taste and make you feel.  And as my friend and colleague Emily says, “chew your juice”  which means take a swig and swish it around in your mouth before you swallow it.  This helps the natural digestion process. Juice is also best absorbed on an empty stomach.

The recipe below is my favorite anytime day or night juice.  (HN Tip: Have your local juice bar replicate the ingredients below – or create your own fun version.)

Cheers to your VIBRANT, energized, good health!

Oz Green:

Cucumber, Spinach, Celery, Parsley, Apple, Lemon, Lime, Ginger

(…if you live in the San Fernando Valley this is available at the Whole Foods, Coldwater Canyon location)

Liquid Lunch:

Beets, Apples, Carrots, Ginger, Spinach

(…a bit sweet and higher in natural sugar, but OH so good!)

#1 Home Sweet Home

During the holidays we are faced with a barrage of tempting foods – treats at work, holiday parties, delicious gifts, etc.  One great strategy for maintaining your weight throughout the season is to make your home a safe haven.  Making your home a temptation free zone by filling your fridge and cupboards with fresh, organic wholesome foods.

#2 Smaller Portions

Watch your portion sizes.  Use a smaller plate, enjoy the food and do not go back for seconds.

When tempted with a rich and delicious dessert choose to try it with the “3 bite rule.” The first bite is for the pleasure, second to confirm it – one more to top it off.  After that it is diminishing returns.  Also, remember to SAVOR those bites and enjoy the moment without guilt or remorse.  We all need to have a little pleasure…just do it in moderation.

#3 Think Green

Let’s face it – most of us are probably going to have at least 1 or 2 indulgences over the holiday season.  The fact of the matter is that 1 or 2 indulgences won’t have much of an impact on our weight or health.  It’s the big picture that counts.  So when you do find yourself going down a less than nutritious path get back on track by including some GREENS in your life. Leafy green salads, sauteed green veggies and fresh green juices are a great way to stay clean and healthy.  For an extra added pure energy boost you can also try adding a bit of kale or spinach to your morning smoothie.

#4 Eat Breakfast

Have a great breakfast: A protein smoothie is a great choice. (Tip: Add in some fiber like flax or chia seeds for a feeling of fullness.)  Skipping meals, thinking you are recouping some of those holiday calories will never work.  It will slow down your metabolism even further and cause you to overeat later in the day.

#5 Stay Hydrated

Drink lots of water: Water helps remove toxins and salts from your body, rehydrate you and really gives you energy.  Many times we are fatigued from dehydration.  Another way to stay hydrated is to drink coconut water.  You can use it in your smoothie or drink it straight from the coconut. (My favorite!) Coconut water rebalances your electrolytes and is a natural diuretic.  It is also a true beauty food – great for your skin and keeping you looking radiant at those holiday gatherings.

Bonus Tip:  SLOW Down!

Stay present, enjoy the moments, breathe and have FUN!

This is the time of year to reflect on where you are and where you want to go…

Wishing you an AMAZING, healthy and happy holiday season!

Pumpkin Pie Smoothie

Prep time:  5 minutes

1/2 cup of cooked pumpkin

3/4 cup of almond milk (I like the unsweetened variety.)

2 pitted dates

1/2 banana, frozen

1 teaspoon of cinnamon

1 teaspoon of pumpkin pie spice

1/2 cup of ice

1 teaspoon of vanilla

Throw it all in a blender. Blend until smooth. Enjoy!

Personally, I LOVE healthy, whole, plant-based foods and superfoods!  In addition, it gives me so much pleasure and joy to share them with clients and the HN community.  I am THRILLED that Julie took the time and energy to write this book.  With so much nutrition information bombarding us daily, it can be challenging to decipher what to believe.  Julie takes us through a step-by-step process and makes living healthy- SIMPLE.  Some of my favorite recipes so far are Roasted Pumpkin Soup, Goddess Kale Salad, Banana-Hemp Granola, No-Bake Brownies and Chocolate Energy Bars.

If you’d like to learn more about Julie you can also visit her at www.juliemorris.net. There you can find some additional recipes and videos.  You can tell by her picture she is a woman who possesses vibrant health, joy and beauty (must be all those superfoods!)

Wishing you a fabulous start to fall and fun-filled days packed with energy, enthusiasm and flavorful foods.

Raspberries are one of the most nutritional fruits you can consume. They are high in vitamins, antioxidants, fiber, and very low on the glycemic index (low sugar). Raspberries contain fiber, vitamin A, C, E, K, B6, folate, thiamin, niacin, pantothenic acid, iron, manganese, selenium, copper, zinc, and is one of your very best choices for calcium, magnesium and potassium.

Raspberries are also a great anti-inflammatory…making it a great female fruit – helps with pms, water retention, and bloatedness.

These muffins also incorporate a fine amount of flaxseeds.  Flaxseeds are a super seed. They contain omega-3s, fiber, magnesium, lignans, which protect against estrogen based cancers. One ounce a day of flaxseeds helps regulate estrogen in the body, making them a great choice for peri-menopausal or menopausal women.  (Note – be sure flaxseeds are always ground for best digestion.)

GLUTEN-FREE, HIGH PROTEIN RASPBERRY MUFFINS:

-2 cups raspberries
-1/2 cup water
-2 1/2 cups organic almond flour
-1/2 teaspoon baking soda
-2 teaspoons ground cinnamon
-2-3 tablespoons ground flaxseeds
-1/2 teaspoon pure gf vanilla extract
-1/4 cup agave (light) syrup
-3 eggs (or 2 tablespoons of applesauce)
-2 tablespoons coconut oil (melt in small pan before adding)**

DIRECTIONS:
-Heat oven to 350°F
-In a small bowl combine the dry ingredients.
-Next combine the wet ingredients in a separate bowl.
-Pour the wet ingredients into the dry ingredients and mix well.
-**Add the coconut oil last or it will harden and be difficult to mix
-Add in the berries and toss gently.
-Line cupcake tins with paper wrappers.
-Use an ice cream scoop to fill each baking cup with the batter.
-Bake for 20 – 25 minutes or until golden brown.

Makes ~ 1 dozen muffins.

EXTRA Protein: You can add 2 scoops of  protein powder to the batter if want even more muscle-building protein.  A great pre-workout meal.

Enjoy!

Recently I had the pleasure of doing a Health Food Store Tour with Nikki Joel of Lifestyle Lemonaid. Nikki and I had so much FUN perusing the aisles of Whole Foods and talking about all the GREAT healthy snacks available in the marketplace today.  Click on the link below and enjoy the video.  In it you will find LOTS of ideas for delicious, healthy snacks that are clean and satisfying…perfect for traveling, after workouts or any time of day!  Please let us know how you like the video.

And stay tuned for Part 2 coming soon.  We’ll be sharing more on healthy snacks and super sexy shakes and smoothies!

Lifestyle Lemon Drops Episode 13 – The Holistic Nutritionista

Globally inspired, with a menu prepared by Chef Michael Stebner, True Food Kitchen is located in the new Santa Monica Place and is part of Dr Weil’s and Sam Fox’s new healthy mini-chain of eateries.  The cuisine selection is diverse and their mission is to serve sustainable, healthy food without sacrificing flavor. The menu is centered around Dr. Andrew Weil’s “Anti-Inflammatory Diet and Food Pyramid.”  It’s a little bit Asian melds with Italian mingles with Mediterranean harmoniously.

As soon as you step inside you’re instantly transported to a healthy and stylish oasis with happy yellow and wood accents mixing with fresh salads, pizza, sandwiches, and entrees like miso glazed black cod and all natural steak tacos.  And the best part – the menu has many selections that are vegan and gluten free!

Since it was a beautiful summer evening we decided to sit outside and dine under the stars.  Along with the fresh ocean air and cool music, we enjoyed our delicious drinks and entrees.  Husband started off with “the natural” a refreshing brew of ginger, agave and soda water.   For our main meals we ordered Panaang Curry with Shrimp and Grilled Steelhead Salmon.  The curry was both light AND delicious and had just the right combination of sweetness and spice.  My salmon was moist, fresh and came nestled on bed of black quinoa with a  side farmers market salad topped with Marcona almonds. YUM!  The service was great and the prices reasonable.

True Food has locations throughout California and Arizona. Each location features catering, take out, breakfast, a selection of coffee drinks, natural juice blends, hot and cold tea, sparkling wine cocktails, organic and low-calorie beer and sake. All wines are selected based on wineries’ commitment to organic, biodynamic and/or sustainable farming practices. (For all those that live out of town – I hope you come visit us in California soon and give True Kitchen a try.)

The vibe here was FUN, spa like, relaxing and healthy! Thanks True Food for giving us a new place to hang in good health!

Have a Happy and Healthy Memorial Day Weekend!

Rockin’ Mock Mojito

8oz of Coconut Water (I love using fresh from the young coconut.  Boxed is fine as well.)

8oz of Unsweetened Almond Milk

10 Frozen Strawberries

2 Handfuls of Spinach, washed

Fresh Mint to taste

Put all ingredients in blender.  Blend well. Drink. Enjoy!

Serves 2

One of the reasons I love Pace so much is I ALWAYS know I will get a fabulous meal, have great service and will be surrounded by cool artwork and fantastic music. Additionally, it’s also important that the food I am eating is made with wholesome, clean, organic ingredients…and Pace does just that!  They have their own gardens nearby where they grow vegetables and fruits. In addition the Head Chef and Owner Sandy Gendel handpicks his organic ingredients from local farmer’s markets twice a week so that “each morsel travels from the farm to your mouth in less than three days . . . and is infused with the care afforded by organic cultivation methods.”

Nestled in the heart of Laurel Canyon, this sanctuary is a cozy and serene approach to refined Italian cuisine.  On a recent visit I spoke with Scott Druschke, the manager, who shared with me some of the things that make Pace unique…included are its heartfelt approach to food, cooking and community.

Pace’s rustic menu features classic pasta dishes, original salads created with seasonal produce, to-die-for entrees, and inventive ciabatta-crust pizzas. My absolute favorite is Pace’s famous cedar wood grilled salmon seasoned with shallots, fresh herbs, lemon juice and extra virgin olive oil. The salmon is actually served on its own mini cedar plank and is grilled to perfection.  Try it with the roasted root vegetables – amazing!  Other favorites are their grilled vegetable salad, homemade vegan pureed soups and sauteed and grilled cedar wood chicken.

Genuine care is also given to Pace’s guests, who are greeted at their tables with toasted almonds and sublime Calabrese olives to awaken their taste buds. In addition, crayons are positioned atop their paper tablecloths to inspire a dash of creative expression before dinner.

At Pace, the farmer’s markets are valued not only for their superior fresh food, but Gendel also remains committed to supporting the local agriculture community. He encourages further community symbiosis by displaying for sale the eclectic and vibrant works of local artists, complimented by the wall of his patron’s spontaneous creations.

So, next time you are in the mood to spend some time with your honey, friends, or just the girls, head on over to Pace and have an experience to remember!  And while you’re there, say hello to Scott and tell him the Holistic Nutritionista sent you.