If you are looking for a wake up call to get you motivated to start taking charge of your life and your health then I have exactly what you're looking for. You need to become more educated about your body and what food can truly do for you. If you have not seen them already, I suggest you take time to watch the documentary "Food Matters" and "Hungry For Change". You can find them on Netflix or go to their website to find the films : http://www.hungryforchange.tv/
These documentaries are eye opening, they really get you to start thinking about food as a way to nourish your body, and a way to take care of your body. Once you start seeing nutrition as a way for healing and prevention, then you will start to use healthy foods in the way they were meant to be used on this earth for our bodies.
Below I have shared with you a recipe from "Food Matters" supporters. They are Coconut Spirulina Balls that are packed with protein, fiber, and tons of green superfood benefits. If you're not familiar with spirulina, it can be purchased at any health foods store, I get mine in a container from Fruitful Yield and it will be in a green powder form. Spirulina is a dark green algae that grows on the surface of lakes, and as unappetizing as it sounds, the health benefits that come along with it are worth the effort to add it into your diet. It is high in protein, contains 8 essential amino acids, and it has chlorophyll which helps remove toxins from the blood in order to boost the immune system.
Coconut & Spirulina Balls
Ingredients (use organic where possible)
1 cup of chopped nuts (almonds & cashews)
2 TBS coconut flour
1 tsp honey 1/2 tsp cinnamon
¼ cup coconut flakes
3 TBS chia seeds
1 tbsp spirulina (you can use any superfood green powder that you have)'
½ cup nut butter(almond, peanut, tahini, cashew)
3 TBS melted coconut oil
Place the nuts, coconut flour, honey, cinnamon, coconut flakes, chia seeds, spirulina and nut butter in a blender or food processor and process until smooth. While the motor is running, slowly add in the melted coconut oil until well combined. Roll the mixture into balls and roll in extra chia seeds or coconut flakes. Refrigerate for at least 20 minutes and store in an airtight container. Enjoy!
My biggest problem I have when I am doing a cleanse, or just every day in general, is my sweet tooth. I have a taste for something sweet when I wake up in the morning and when I go to bed at night. I’ve found a trick to satisfying my sweet tooth, while still following the Clean Burn Shape guidelines. While fruit is delicious in it’s natural form, sometimes our taste buds get bored eating the same thing over and over again. I decided to switch it up with baked Apple Chips.
Apple Chips have the sweet taste that I am always looking for and also that crunch that makes it feel like an enjoyable snack Everyone knows “an apple a day keeps the doctor away” and that is the truth apples are packed with nutritional benefits such as:
• Packed With Antioxidants
• Boosts Immunity
• Good Source Of Fiber
• Helps To Prevent/ Slow Down Alzheimer’s
• Promotes Digestive Health
• Increases Metabolism
Try this recipe out, it is TOO simple not to! And if you feel like splurging, try smearing your apple chips with nut butter for a more decadent taste with added protein!
Ingredients & Directions:
• Preheat oven to 300 degrees
• 4 whole Sweet Apples (Gala or Fuji recommended)
• Slice apples 1/8″ thick, soak for 1/2 hour in water with a
squeeze of lemon. Remove and pat dry. Place on cookie
• Sprinkle cinnamon on top if desired and a teaspoon of Stevia
• Bake for 45-50 min at 300 degrees.
• Flip halfway through baking. Enjoy!
Continuing with the recipe theme, I am going to share with you another Clean Burn Shape friendly recipe. This is my own recipe I’ve tested out and adapted a few too many times till it was perfect. I’ve noticed the reason why most people cheat on their cleanse or nutritional goals is because they feel deprived and as though they’re missing out. The chickpea pizza recipe I have for you will have you fooled into thinking you’re not even on a cleanse anymore! You’ll feel as though you’re cheating with this meal, that’s how delicious it really is.
This pizza crust is made simply from garbanzo (chickpea) flour. I buy the Bob’s Red Mill brand it is strictly just beans no gluten or sugars added. On the cleanse vegetables and legumes are allowed, so that will be the only thing we will use when making this pizza. The crust is packed with tons of fiber that is actually easier to digest since the beans are already broken down into such tiny particles, making it easier to digest and absorb the nutrients. If you’d like to make this pizza after your Clean Burn Shape experience then feel free to use an organic pizza sauce, and add on some cheese or veggie mozzarella!
Chickpea PizzaCrust Ingredients:
Serving: One Personal Pizza
½ cup garbanzo bean flour
¼ cup of water
1 tsp salt and ½ tsp pepper
1 Tablespoon melted coconut oil or olive oil
1 Tablespoon of Olive Oil or Non-stick cooking spray can be used
1 Zucchini Sliced
¼ Onion chopped
½ cup Spinach
¼ cup Mushrooms
½ Cup of Tomatoes or Roasted Red Peppers
Any other vegetable toppings of your choice: olives, artichokes, kale, broccoli etc….
1.Preheat the oven to 400.
2.Add all of the crust ingredients into a bowl and stir until a ball forms.
3.Pour the dough onto a pizza stone and shape into a pizza round with your hands. Extra oil and flour can be used if it feels too sticky.
4.Bake for 12 minutes and then remove from the oven. While it is baking you can prep the toppings.
5.Sauté the vegetables with the oil or non-stick cooking spray in a pan at medium heat. Add any seasonings such as sea salt, pepper or oregano for a pizza taste. If you want a pasta sauce taste then blend your tomatoes separately in a blender and season with salt pepper and oregano.
6.Assemble your pizza. If you made a sauce out of the tomatoes then spread the sauce down first and top with sautéed vegetables.
7.Turn the oven down to 375 and bake for 10-15 minutes longer, until the bottom of the crust is a golden brown.
Crust Recipe is Adapted From: www.ashleyharperevans.com
I've had a lot of people recently ask me for recipes that were Clean Burn Shape friendly while they are on their 10 day and 30 day cleanse, or healthy recipes for even after the program. Clean Burn Shape recipes need to be grain free, dairy free and vegan in order to meet the 10 day cleanse guidelines. The recipe I have today for you will keep you feeling satisfied and it tastes simply delicious! Stuffed Zucchini Boats are easy and simple and they can be prepared ahead of time. I had this recipe for dinner last night. I cooked them up the night before and re-heated them that evening and they held up great!Zucchini has some incredible health benefits such as:
• Fights Inflammation
• Lowers Blood Pressure
• Vitamin C
• Hydrating food, 95% water content
• Cancer Fighting Effects
Stuffed Zucchini Boats
4-8″ long zucchini, cut in half length-wise
1/2 tbsp coconut oil
1/2 cup Vidalia onion, diced
1 clove garlic, minced
1 red bell pepper, diced
1 green bell pepper, diced
1 cup tomatoes, diced
1 cup cooked chickpeas (if canned, drained and rinsed first)
1/2 cup mixed greens, (spinach or kale)
1/4 cup diced olives (optional)
1 tbsp herbs de provence or dried Italian seasoning
Salt and Pepper to taste
Preheat the oven to 350°F and get a large baking dish.
Scoop out the insides of the four zucchini halves and chop it into small pieces. Melt the coconut oil in a large pan over medium heat.
Once the pan is hot, sauté the onion and garlic together until the onion starts to turn clear. Next, place the bell peppers, tomatoes, scooped zucchini, chickpeas, greens and herbs into the pan and sauté until the greens are wilted.
Add the olives, salt and pepper to taste.
Fill the zucchini “boats” up, with equal amounts of the filling and place in the baking dish.
Bake for 15-20 minutes, and serve warm.
September 1st means a brand new 30 Day Challenge. I gave you a break during August, but am ready to launch one that I've had close to my heart for a while and am super excited to share with you. I'm calling it the "iFast Challenge". This is a Step Outside Your Comfort Zone challenge so be ready for that and heck that's really what a challenge is all about. It's those who push all the way through till the end who experience the BEST benefits(see below). I tell my Kettlebell Kampers all the time: we're working for the entire minute not 56, 58, or 59 seconds, but the whole minute is what gives us the best results physically and mentally. The same is true for other things... apply that here. Welcome to iFast.
Benefits Of iFast
Lower insulin response
Higher growth hormone
Lower cortisol & estrogen
Radiant skin and the list goes on...
In the video (watch the part where I lift my shirt up LOL) I give you all the details so I won't go into them here, but what I will list are the requirement days for the month to successfully complete the challenge as well as each iFast Level. Ok and so before people actually think the above pic is real and that Jessica Simpson has gone all anorexic... do not fear. She's fine and the pic has been modified. Oh and fasting will NOT make you look even remotely like that as long as you follow a proper fast protocol. Alright... now onto the good stuff...
Qualified Days To Be Successful For iFast
Week 1: 1 Day
Week 2: 2 Days
Week 3: 3 Days
Week 4: 4 Days
Level 1: Full iFast Day
Level 2: Synergy Cleanse iFast Day
Level 3: Smoothie iFast Day
Level 1: Full iFast Day
This one is the easiest to give details for and will produce the greatest benefits to you with results.
From Sun Up to Sun Down you will not consume any food except water and/or tea. After about 6 or 7 eat a well balanced meal of good moderate portions of lean meats, lots of veggies, nuts & seeds, and fruits... optional legumesexcept soy. Notice I didn't mention dairy or grains. 4 Little White Devils: flour(aka grains), salt, sugar, dairy. Get them out of your diet and you will rarely if ever get sick, allergies will be gone, skin will be shining, energy will be SUPER high, and fat... well... you'll be saying "What Fat?!".
Level 2: Synergy Cleanse iFast Day
The goal here is to eat as little as possible to get us through the day. So a couple years ago I designed a Cleanse Protocol that accomplishes just that alongside guaranteeing you to lose 5-10lbs in the 3 days. I have never had anyone lose less than 5 and several experience more than 10. The greatest being 12.8lbs weight loss when she weighed in on the fourth day (day after her 3 day cleanse). For the best results follow the protocol exactly as directed. Download the Synergy Cleanse HERE and even though I talk about doing it for 3 days simply use the protocol for any individual day. Ex. Week 1 only requires 1 day of iFast so you only practice the Synergy Cleanse protocol for that one day. During week 3 it would be very easy to follow the Synergy Cleanse since that's the way it's designed, but you're flexible to choose how you want to run your iFast.
Level 3: Smoothie iFast Day
Level 3 is great for beginning iFasters or for those folks who have never iFasted before in any way, shape, or form. For level 3 of the iFast you will drink a max of 3 smoothies for the entire iFast Day. You certainly can, AND SHOULD, drink a lot of water and/or tea ongoing during a smoothie day, but other than that your smoothies no other food will be consumed. Again, you will drink a max of 3 smoothies. So that being said, you can drink 1 or 2, but definitely not more than 3. Keep them to 8 ounce size at the absolute most, but 6 ounces are better on Smoothie iFast Days. The smoothies will supply you with enough to get through the day while still iFasting and not draw a high insulin spike to completely break your iFast. For great smoothie recipes CLICK HERE.
One of my friends said this: If you get a mushy watermelon, you just blend it up in the blender, and you have a delicious cleansing and hydrating energy drink! Replace a meal with this and melt some pounds away! Different kinds of melons like cantaloupe make a lovely milky drink too. Blend in some ice for a really refreshing natural cocktail!
So choose your level and challenge yourself to a full iFast Day during the next 30 days. If you have any questions on any of the iFast levels or the 30 Day Challenge in general leave me a comment below this blog post and I will address them all there. Have an awesome month and an amazing experience iFasting as I have for the past 3 years.