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“Let food be thy medicine and medicine be thy food"  -Hippocrates

Healthy Eating
Tips + Reminders

  • EAT INTUITIVELY! Listen to your body and use common sense. 

  • Choose organic whenever possible

  • Plan meals for the week: take pantry inventory & make a grocery list every Sunday

    • this just makes for a much smoother week

  • Eat the same thing for breakfast all week as an easy way to simplify your mornings and your meal plans

  • Smoothies are where it's at. If you have not yet invested in a good blender, I would highly recommend it. I use a Vitamix and it is well worth the investment!

  • Read the ingredients label on everything you buy

    • the front, back, and sides of the package don't matter, just stick to the ingredients

    • if you can't pronounce it, you probably shouldn't be eating it

  • Shop local whenever possible

    • farmers markets, fruit stands, locally owned health food stores, etc.

  • If you're going to pick a diet and stick to it, I would highly recommend following your blood type diet

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*Note: Everyone's bodies are different and like/need different things - the most important thing is to listen to your body 

Sample Meal Plan

Mon.

Wild Berry Smoothie

Snack


Salad with Chicken

Snack 


Veggie Stir Fry & Wild Rice

Tues.

Tropical Green Smoothie

Snack


Fiesta Taco Bowl


Snack


Veggie Soup

Wed.

Refreshing Detox Smoothie

Snack


Salad with Tuna or Salmon

Snack


Pasta Primavera

Thurs.

Tropical Green Smoothie

Snack


Mediterranean Quinoa Bowl

Snack


Salmon & Broccoli

Fri.

Chocolate Banana Smoothie

Snack


Salad with Chicken

Snack


Date Night
(treat yo self)

Snacks

- Raw veggies with hummus

- Fresh fruit & nuts

- Popcorn

- Hardboiled eggs

- Avocado toast

- Protein/granola bar

- Chia seed pudding 

Recipes: 

Chia Seed Pudding

 

Ingredients:

1 can coconut milk

1/2 cup chia seeds

1Tbsp honey

1tsp vanilla

1tsp cinnamon  

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Directions:

1. Pour 1 can of coconut milk into a bowl

or container with lid

2. Add chia seeds, honey, vanilla,

    and cinnamon, and stir to combine

3. Refrigerate and stir often 

Serve cold with berries and granola.

Keeps in the fridge for a week.

Famous Homemade Guac

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Ingredients:

2 ripe avocados

1 lime

1Tbsp minced garlic (about 2 cloves)

1tsp onion powder

1tsp sea salt

1tsp black pepper

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Directions:

1. Gut the avocados into a bowl discarding skin and pit

2. Squeeze the lime juice over the avocados

3. Add in garlic and onion powder

4. Mash with fork until smooth and creamy

5. Add salt and pepper to taste 

Serve with chips, veggies, or use as a spread on tacos or toast.

Eat immediately - does not keep well.

Tropical Green Smoothie

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Ingredients:

1 handful ice cubes

1 handful spinach (frozen or fresh)

1/2 ripe banana (frozen or fresh)

1/2 cup pineapple (frozen or fresh)

1/2 cup mango (frozen or fresh)

2Tbsp Chia or hemp seeds

2 cups Coconut Mylk

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Directions:

1. Add ingredients to blender in the order listed

2. Blend until smooth and enjoy!

Buddha Bowl

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Ingredients:

1 handful fresh greens

1 cup cooked brown rice

1/4 cup shredded red cabbage

1/4 cup chopped bell pepper

1/4 cup raw broccoli

1/4 cup cooked sweet potato cubed 

1/4 cup cooked edamame 

1/2 an avocado diced 

1/8 cup chopped red onion

1/2 lime juice

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Directions:

1. Add ingredients to a bowl in the order listed

2. Squeeze lime over the whole thing and enjoy!

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Summer Salad

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Ingredients:

1 BIG handful seasonal mixed greens

1/4 cup cold cooked quinoa

1/8 cup diced cucumber

1/8 cup fresh blueberries

1/8 cup halved grapes

1/8 cup walnuts

1 Tbsp hemp seeds

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Directions:

1. Add ingredients to a bowl in the order listed

2. Sprinkle with a light Vinaigrette and enjoy! 

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Refreshing Detox Smoothie

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Ingredients:

1 handful ice cubes

1 handful spinach (fresh or frozen)

1 cup frozen pineapple

1 lemon peeled

1/2 cucumber peeled

1 knob of ginger peeled

1 Tbsp chia seeds

2 cups cold water

​

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Directions:

1. Add ingredients to a blender in the order listed

2. Blend until smooth and enjoy! 

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Mediterranean Bowl

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Ingredients:

1 cup cooked quinoa

1 handful fresh spinach

1/4 cup chopped cucumber

1/4 cup diced tomato

1/4 cup chickpeas 

1/4 cup kalamata olives

1/8 cup chopped red onion

1/8 cup hummus or taziki sauce 

sprinkle feta cheese crumbles

​

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Directions:

1. Add ingredients to a bowl in the order listed

2. Enjoy! 

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Fiesta Bowl

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Ingredients:

1 handful shredded lettuce

1/2 cup cooked brown rice

1/4 cup cooked seasoned taco meat (optional)

1/4 cup black beans

1/2 an avocado diced 

1/8 cup chopped red onion

1/8 cup chopped jalepenos

1/8 cup cilantro

1/4 cup pico de galo or corn salsa 

1/2 lime juice

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Directions:

1. Add ingredients to a bowl in the order listed

2. Squeeze lime over the whole thing and enjoy!

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Protein Balls

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Ingredients:

1 cup GF oats

1 cup protein of choice

1/2 cup honey

1/2 cup almond butter

1/8 cup filled flax seed

1/8 cup chocolate nibs

2 Tbsp chia seeds

2 Tbsp hemp seeds

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Directions:

1. Add ingredients to food processor one at a time

2. Blend until well combined

3. Roll "dough" into bite size balls

4. Refrigerate in covered container for at least an hour before serving

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Wild Berry Smoothie

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Ingredients:

1 handful ice cubes

1 cup frozen mixed berries

1/2 banana 

2 tsp spirulina powder

1 serving vanilla protein

2 cups water

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Directions:

1. Add ingredients to a blender in the order listed

2. Blend until smooth and enjoy! 

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Chocolate Banana Smoothie

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Ingredients:

1 handful ice cubes

1 frozen banana

1 Tbsp almond butter

1 serving chocolate protein

(or vanilla protein with 1 Tbsp cocoa powder) 

2 cups cold water

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Directions:

1. Add ingredients to a blender in the order listed

2. Blend until smooth and enjoy! 

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