Summer Salad

Summer Salad 


When I think of summer foods, I’m always reminded of the delicious and refreshing fruits and veggies available. Tomatoes are usually in season starting in May and are one of the most nutritious fruits. And yes they are in fact fruits. They’re packed full of potassium, calcium, vitamin K and plenty more nutrients. Let’s not forget that they’re almost 95% water as well so they’re perfect for helping our bodies stay hydrated. Just keep in mind, while they may not taste it, tomatoes have a high acidity level so if you’re prone to heartburn just be cautious.

Another technically defined fruit is cucumbers. While most people, myself included, group both tomatoes and cucumbers as vegetables, they are defined in the Oxford dictionary as being fruits. Whichever they may be, they’re delicious! Cucumbers are also great at keeping us hydrated because they’re also over 95% water and are another great source of Vitamin K as well as Vitamin C.

The recipe below for my Summer Salad showcases both of those beautifully. It’s simple and easy to make but is packed with delicious nutrients to help our bodies stay hydrated in the heat. Another great reason why I love this recipe is that how versatile it is. You can eat the salad just as is, throw a scoop over your favorite greens, and even on top of some multigrain toast. I like to make a good size amount and store it in my fridge for the week, the longer it sits, the more flavor it develops!

Simple Summer Salad

Prep time 10 minutes


3 Vine Tomatoes

2 Garden Cuccumbers OR 1 English Cuccumber

1/4 White Onion

1 Tablespoon Olive Oil

1/2 Tablespoon Balsamic Vinegar (add more your taste)

1/4 Cup finely chopped fresh Basil OR 1 teaspoon of Italian seasoningFullSizeRender.jpg

Finely chop all the ingredients into little cubes, this will help the flavors marry together
well. Once everything is chopped up, combine in a bowl and add the dressings and seasonings. Then fold all the ingredients into each other until well blended and transfer into a storage container. The salad can usually stay in the refrigerator for 5 -7 days, if it even makes it that far.🙂



Not all who wander must eat travel food

There is so much beauty in traveling, all the great places you see, the different cultures you experience and the different foods of the world. While such an amazing expierence, its easy to get caught up in the moments and let your diet slack off. Being on vacation doesn’t have to mean eating out for every meal!

Here are some great tips on how to not over-do-it while on vacation:

Stop at local fruit stand and STOCK up 

My favorite part of traveling is the local fruit and veggies available. I always pick up enough to last my trip. Having them on hand is a great way to get some natural healthy snacks in through out the day without killing your stomach and emptying your wallet.

Be MindfulTravel Food

Not having the chance to cook at home means a lot of going out to eat. Try not to go for the heaviest dish everytime. Switch it up, and go a little lighter! If you know you’re going to be doing a lot of walking that day, go for a little lighter lunch. That doesn’t mean a smaller portion just lighter ingredients.

Don’t forget to hydrate

I can’t stress this enough! Water is so neccessary for our bodies and too often we forget to drink some. Keeping hyrdated throughout your trip will help control cravings. On vacation we are surrounded by food cravings everywhere and drinking enough water is the key to not over eating.

Forget the “It’s Vacation” excuse

Using that excuse can get you into a bad habit. Before you know it saying it one time turns into ten, maybe more. Just because you’re on vacation doesn’t mean your stomach is too. You don’t want to come home having put on some weight and loaded your body with too much food its not used to having. It can really do some damage.

Vacation is a great time to try both new food and expierences. Following these simple tips will allow you to still enjoy your trip without coming home with any regrets.



Fiber Fix

We hear the word fiber tossed around a lot, but what exactly is it and why is it so important?

Let’s break it down.

Fiber can be found in many common foods we eat and the more we have the better. There are two different types of fiber: soluble and unsoluble. They are both present in fiber rich foods. Bacteria in our digestive tract breaks down soluble fiber and it disolves and is absorbed by water. Unsoluble is the opposite, it doesn’t disolve in water or break down.

So what does that mean?

Soluble fiber can be found high in cruciferous vegetables likes brussel sprouts and broccoli. The SF in them helps lower your blood sugar levels and thus lowering bad cholesterol.

Insoluble fiber in found in wheat products and the skins of fruits. IS is going to help the body drain toxins and regulate bowel movement. Ever feel bloated and sluggish? That’s from a build up in our body and we need these digestive enzymes to flush regularly.

How much fiber do we need?

For the average 2000 calorie diet you should aim for 30 or more grams a day. That may seem like a lot but you’d be surprised how much food has fiber in it. Incorporating a lot of fiber rich foods your diet will make getting your 30 grams an easy task. Your body will thank you for all the fiber too. You can say goodbye to bloating and hello to feeling lighter!

Heres a list of popular foods and the amount of fiber they contain:

Black beans: 15 grams per cup

Broccoli: 5 grams per cup

Avocados: 14 grams whole

Berries: 7.5 grams per cup

Chia seeds: 5 grams per tablespoon

Dried figs: 14 grams per cup

Quinoa: 5 grams per cup

As you can see its actually relatively easy to get your fiber fix each day. This list is just some examples of high fiber foods, there are so much more options full of fiber! A great way to make sure your getting enough is to track your intake for atleast two – three weeks, just until your body adjusts to the new the regulated diet. After that you’ll be able to notice the change in your body and you may even have lost some weight. You’ll feel light as a feather and a lot more energetic now that you’re not carring around any extra toxins and build up.




The Run Around


We all do it, we slack off during the winter months and before we know it, swim suit season is right around the corner, and we find ourselves doing sprints to make up for lost time. Not only is it dangerous for our bodies, but depending on your body type it may result in thick muscular legs. While there is nothing wrong with that, getting lean legs after the muscle develops is hard.

Increasing your speed won’t make the excess weight come off quicker. It will only strain your muscles and cause injury. In fact, it’s more about how long you run for rather than how fast you run it. Picture it like this, if you run a mile in 10 minutes, then you only allowed your body to burn fat for 10 minutes, and you’ll probably have used up all of your energy. If you jog that same mile in 15 minutes, you’re allowing your body more time to burn, and you’ll have more energy to jog for a longer period. The key is to jog for a minimum of 30 – 45 minutes and to do that at least 3 days a week.

Other important factors are uphill/downhill running and indoor/outdoor running. Running uphill is another way to develop muscle on your legs so if you’re looking for lean legs its best to stay on a leveled pathway. I’m not a huge fan of downhill running because it’s difficult to maintain a pace, and it doesn’t help with burning fat.

There are two machines in the gym I’m not the biggest fan of, it’s the treadmill and elliptical. The treadmill is a pain because it provides a false result. Often I find that I don’t feel the same on a treadmill rather than running outdoors. When I’m always staring at the same thing in front of me as well as my time and distance just drags me down. Plus every machine is different which means the calibration on each is different, so running for 20 minutes on one won’t exactly be the same on another machine.

My issue with the elliptical is simple; it flattens your butt. While that may sound like a silly reasoning, I’m a big fan of squatting and have worked very hard to develop and maintain the round shape of my butt. Using the elliptical has a tendency of taking away from that because good posture is difficult to keep as well as steady pace. Another important factor is that if your center of balance is off, then there’s always a chance you could be favoring one leg over the other which can be dangerous.


I have been running for almost a decade now, and the one thing that you need to remember above anything else is that running is a lifestyle and not a workout. If you look at as a workout or a chore, your mentality is negative, and you’ll be holding yourself back. Running should just be something you do as part of your day. I enjoy my run in the morning so its one of the first things I do when I wake up. It makes me feel great so start my day with a long job, I feel more awake and energized to tackle a busy schedule.


The Food Spectrum


The color of food fruits and veggies says a lot about what they can do for our bodies. Understanding the food spectrum is an excellent way to feed your body what it needs. For example, the color yellow represents our skin, so if you feel your skin is lagging, then you know you need increase yellow fruits and veggies in your diet.

Let’s go over the spectrum:

Red: This color represents your heart. Eating reds like beets and tomatoes will help provide your body with nutrients like Anthocyanins. These phytonutrients are packed with antioxidants that help lower blood pressure.

Orange: Most people know carrots as the traditional veggie full of Beta-Carotene. Let’s not forget orange foods are full of Vitamin C as well. Both these nutrients are perfect for your eyesight and collagen production.

Yellow: Always remember that yellow is for our skin! Just like orange, yellow fruits and veggies are Vitamin C powerhouses. Eating foods like pineapple and lemons are going to help remove toxins in your skin and promote collagen production.

Green: Detox, detox, detox! Greens are going to clean out all the sludge in your body and make you feel leaner. They take out the toxins and replace them with nutrients like folate, calcium, and fiber. The fiber is going to help your body flush out anything toxic leaving room for phytonutrients.

Blue: Blueberries and other berries are full of antioxidants that fight off inflammation. Inflammation is a silent killer. Most of our aches and pains come from that cause and the more berries, the better.

Purple: Just like the color blue, purple is the brother to blue. Most purple foods also help fight off inflammation. They are also full of anticarcinogens and lower cholesterol levels. Foods like eggplants and grapes are going to help you live a longer and healthier life.

White: On the food spectrum white represents balance. They’re going to help balance your hormones and create healthy cholesterol levels. Hormone balance is so essential to proper nutrition. Often our odd cravings and overeating come from hormone inbalances.

The Rainbow Diet is a popular book written by Christopher Woollams about this very concept. In his book, he talks about how he used this colorful method to help his daughter battle cancer when she was told she had six months to live. After living way past that limit, he published The Rainbow Diet. You can check out and purchase the book here.



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DIY Face & Body Scrub

Take a moment and think of everything your face is exposed to throughout the day. All the dirt and bacteria from your day can do serious damage to your skin if you don’t take care of it. Most importantly don’t ever go to bed without cleaning off your face! The last thing you want to do is let a dirty face “marinate” overnight. One great way to help your face and body refresh from the weeks damage is to exfoliate at least twice a week. You don’t want to do it too often; that could cause irritation or even some over drying.

Now before you run off to the drug store to pick up an exfoliating face wash, you should consider creating your natural one as the recipe I have below. Commercial exfoliators have chemicals that can be very harsh on your skin and the beads they use can cause irritation. Natural face scrubs are a lot more gentle, they cleanse the skin without damaging it. Another factor to consider is that everyone’ skin is different, so by creating your own, you have the opportunity to customize it to your skin type.

The recipe below is customized to my skin type which is combination dry and oily. I keep the scrub in my shower and use it about 2 or 3 times a week. By using it in the shower, my pores are open from the steam, so I’m able to get all the dirt out. I follow my scrub with a lite facial soap just make sure I got everything.

Anytime you scrub your face you should always moisturize after! Many people forget to this step and find their skin irritated after long use. Use a light moisturizer just to sweep over your face and calm your cleansed pores. If you’re a fan of natural oils for your face, using some natural organic Argon oil is great for your skin. Keep in mind, a little goes a long way. A dime size amount of your favorite skin oil should do the trick.

Coconut Oil & Coffee Face and Body Sugar Scrub

2 Cup Coconut Oil

1 Cup of Avocado Oil

1 Cup Coarse Ground Coffee

1 Cup Granulated Sugar (I like Cane Sugar because it provides more of a scrub)

1 Cup Brown Sugar

Mix all the ingredients in a bowl then transfer to a jar or container of your choice. If you’re choosing to use a Mason Jar, I’d recommend using the plastic lids to prevent rusting from the shower.

As you see above, I use an equal ratio of oil to scrubs, so if you’re going to create your own remember to balance your ingredients.🙂


Mexican Style Quinoa

I love this dish as a delicious meat alternative to any Mexican style dish. This recipe is for an oven baked bowl, but it can be incorporate as either nachos or tacos. The quinoa takes the place of the ground beef while still keeping the image of ground meat. While almost no fat other than the avocado, this recipe will help satisfy your craving without all the added fat and calories.

Prep Time: 5 min | Cook Time: 15 min | Serves 2


2 cup cooked Quinoa
1 tsp Salt
1 tbsp Chili powder
1 tbsp Cumin
1 tbsp Garlic
1 tbsp Onion
1 tsp Adobo
1 cup Mexican cheese blend (Monterey Jack, Pepper Jack, Sharp Cheddar)
1 Egg
1 Vine Tomato
½ Avocado
1 cup cut Leaf lLettuce


To start combine the 2 cups of quinoa in a pot on medium/low temperature with all the seasonings. It’s best to add a splash of water, so the spices don’t over dry the quinoa. Once the quinoa and spices are evenly blended transfer into an oven safe bowl. Sprinkle the cheese blend evenly over the top of the quinoa and then crack the egg in the center on top of the cheese. Bake in the oven at 400 degrees until cheese is melted and egg is cooked to your preference (About 10 minutes).

Take the vine tomato and cut into little cubes and slice the half avocado. You want the chop the leaf lettuce into small shred like pieces.

Once the quinoa is done baking, dress is with a spice sauce if you’d like or just throw on the tomato, avocado, and leaf lettuce and serve.