Homemade Hemp Milk

Hemp milk is hands down the easiest non-dairy milk to make at home! No soaking or straining required - just throw some hemp seeds in your blender with filtered water and one or two add ins and BOOM you've got "MYLK" in minutes.

Let's rewind for a minute - what ARE hemp seeds? Are they related to marijuana?

Hemp seeds (also known as hemp hearts) are the seeds of the hemp plant, or Cannabis sativa. Although marijuana comes from the same plant, hemp seeds only contain a trace amount of THC, the active ingredient in marijuana, thus they will not get you high.

Hemp seeds are rich in protein and packed with healthy omega 3 and omega 6 fatty acids making them an awesome superfood to add in to you diet!

Hemp seeds (and thus hemp milk) have a distinctive, nutty taste. I think that this homemade hemp milk pairs particularly well with matcha (like in this recipe!), but try it anywhere you'd use almond, soy or coconut milk!

Look at that creamy goodness!

Look at that creamy goodness!

Homemade Hemp Milk // vegan, gluten free, dairy free, paleo, refined sugar free

Ingredients:

  • 1 cup raw hulled hemp seeds
  • 2 tsp coconut oil
  • 1 1/2 tsp cinnamon
  • 1 tsp pure vanilla extract
  • dash sea salt
  • 4 cups filtered water
  • optional sweetener: 2 pitted medjool dates, a few drops of liquid stevia or 1-2 tsp maple syrup

Instructions:

  1. Add all ingredients in a high speed blender and blend until smooth and creamy.  
  2. Store in an sealed container (I use these giant mason jars) in the fridge for up to one week. Best served chilled!

Have you ever tried hemp seeds or hemp milk? Share your experience with us all in the comments below!

Summer recipe round up!

Today I've got a whole slew of healthy, crowd-pleasing summer recipes for you, just in time for the weekend.

I'm down in the Outer Banks of North Carolina spending the long weekend with my family - relaxing on the beach, swimming in my grandparent's pool and (of course) eating delicious, homemade food. 

I love trying new recipes when I have a little bit more time, and a few more mouths to enjoy the results with.

Here are the recipes that I might try this weekend:

Do you like cooking more when you have more time to experiment? Where do you find your recipes? Share with us all in the comments below.

Enjoy!

Almond Butter Freezer Fudge

This recipe is DANGEROUSLY delicious. Seriously, I have to exercise ALL of my willpower not to eat the whole batch in one sitting [and when I do... I don't feel that bad because it's literally ONLY made of good for you ingredients!].

I created this recipe as a chocolate free alternative to my Superfood Chocolate. I know, that might sound silly (chocolate free chocolate?? huh???) so let me explain: I am super sensitive to caffeine so I wanted a treat that I could have at night that wouldn't keep me up.

Side note: Up until writing this blog post, I always thought that chocolate contained caffeine because when I ate it at night I would have trouble sleeping. My research showed that chocolate (or raw cacao powder) actually does not contain caffeine, but it does however contains theobromine which is a stimulant related to caffeine. Interesting!

Feel free to swap almond butter for any nut or seed butter. I've made this with sunflower seed butter, peanut butter and even a mixed nut butter and ALL were incredible.

Almond Butter Fudge // paleo, gluten free, vegan option, refined sugar free

Ingredients:

  • 1/3 cup coconut oil, melted
  • 1 cup smooth almond butter (room temperature)
  • 3-4 scoops collagen peptides or protein powder of choice**
  • 2 tsp vanilla extract
  • generous pinch of sea salt
  • generous dash cinnamon
  • optional toppings: coconut flakes, slivered almonds, chocolate chips or cacao nibs, etc!
  • optional sweetener: a few drops of liquid stevia or maple syrup

**Note: if you use a protein powder, you'll likely not need to add any additional sweetener since most protein powders have some sort of flavor or sweetener. If you use collagen, you can leave the fudge unsweetened (I like to increase the vanilla and cinnamon for natural sweetness) or add in sweetener to taste.

Instructions:

  1. In a blender or food processor, combine melted coconut oil and almond butter until smooth. Add in protein powder and process until well combined.
  2. Taste and add sea salt, cinnamon, vanilla and sweetener as desired.
  3. For thin bark, line baking sheet with parchment paper. Pour mixture on paper and spread evenly. For a thicker fudge, line loaf pan with parchment paper and pour in mixture. You can also get fancy and use silicon candy molds or ice cube tray like these: Silicon Candy Mold or Silicon Ice Cube Tray.
  4. Add toppings of choice - I like flaked coconut and slivered almonds, but get creative!
  5. Place in freezer to set (approximately 15 minutes). Remove from freezer to slice.
  6. Keep in freezer or fridge. Fudge will melt if left out for extended period of time.

Three things I do when I can't sleep

FACT: I used to have trouble falling (and staying) asleep. While practicing yoga and meditation (plus some targeted supplementation and nutrition hacks) have helped TREMENDOUSLY, I still have nights where my mind is racing and I can't seem to wind down.

Last night was one of those nights.

I thought I would have NO trouble sleeping - I spent a ton of time outside, got plenty of exercise AND went to an hour-long gong meditation (yeah... that was COOL!). I even told my friend Nat "Oooh I'm going to sleep SO well tonight."

Yet somehow when I got home and got into bed I could not relax. My mind felt like it was going a million miles per minute. In the past I would've freaked out more: UGH I'm not going to sleep tonight, I have so much going on tomorrow, just FALL ASLEEP ALREADY!! Instead, I used some of my tools to quiet my mind and calm my body so that I could fall asleep peacefully.

Here are the three things I do when I'm having trouble sleeping:

1. Journal - I journal every night, but find it especially helpful on the nights where my mind is busy. I write down whatever is going on in my head (worries, to-do lists, things I'm excited about, etc) and imagine those thoughts literally coming OUT of my brain and onto the paper.

2. Breathe - Regulating your breath is the easiest thing you can do to calm down. When you breath slowly and deeply, you drop into your body's parasympathetic nervous system. The parasympathetic nervous system is responsible for stimulation of "rest and digest" functions of the body, so simply slowing your breath can drop you into this place of calm and ease. Try this breathing technique, it works every time.

3. Brain Balance - Brain balancing is a tool that I learned during my Universal Health Principles training. This simple practice has the power to stop anxiety in it's tracks and, like regulating your breath, brain balancing helps drop you into your parasympathetic nervous system. I'll probably write a longer post or make a video with more on this practice, but for now watch THIS HOW-TO VIDEO and just try it!


These three practices are so simple yet so powerful. Next time you are having trouble falling asleep, try one (or all three!) of these.

Lavender essential oil also helps :)

Lavender essential oil also helps :)


Do you ever struggle with falling or staying asleep? What do you do? Leave a comment below and let me know! I love to hear from you :)

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Healthy Travel Hawaii - HAWAII Kona

Hiya friends!

If you’ve been following me on Instagram you’ll know that I spent a magical 3 weeks in Hawaii, eating and exploring all the goodness these islands have to offer.

Over the next few weeks I’m going to be sharing more about my travels because 1) I know these type of posts were SO useful for me in planning my own trip and 2) to document my adventures while they are still fresh and real in my mind.

WHY was I in Hawaii in the first place? Business or pleasure? Read this post.

OAHU was the first stop on my trip. Check out my Oahu recommendations here.

Next stop: The Big Island of Hawaii for my Universal Health Principles retreat. What is Universal Health Principles? Read this post.

The Big Island (officially named Hawaii) is the largest of the Hawaiian islands, and it's also the youngest. It's much more RAW than Oahu; although the island itself is bigger, fewer people live on The Big Island and there are two active volcanoes on this island: Kilauea and Mauna Loa.

There are two sides of the island: the Kona side and the Hilo side. From my understanding, Hilo is a bit more populated and boasts more of a traditional Hawaiian feel, while areas on the Kona side feel more resort-like. It's also worth mentioning that Hilo typically gets more rain (which leads to beautiful waterfalls) while Kona is known for it's beaches.

We stayed on the Kona side, so most of the recommendations are for that part of the island. I will also note that while I was on the island for 11 days, I didn't do as much exploring because 10 of those days were mostly training. Plus we cooked a lot of our own food, which is why I only have a handful of restaurants below.

Here are some of the highlights from my trip:

EATS/TREATS:

  • Poke bowl from Umeke's - Poke is a raw fish salad traditionally served as an appetizer or in a bowl with rice and seaweed salad. This was the first time I tried poke and it was REALLY tasty. I tried the ahi tuna and avocado poke, but Umeke's had a bunch of different options for all different taste buds. I loved this place the best because they had the option of swapping rice for quinoa or (my favorite) a roasted purple sweet potato.
  • Happy Hour at On The Rocks - This little beach bar sits right on the water making it the perfect spot to grab a drink (or a bite to eat) and watch the sun go down over the water. The food here is a mix of Hawaiian staples (poke, pork nachos, fish tacos) with a few healthy upgrades (homemade veggie burger, gluten free bun options, coconut sorbet). The tastiest part of our meal was the Wasabi Coconut Coleslaw made with coconut milk!
  • Juices, smoothies and vegan baked goods from Evolution Bakery & Cafe - The cutest vegan cafe. They have juices, smoothies, kombucha, baked goods (some gluten free options!), bagel sandwiches, housemade cashew cheezes and MORE. Try the homemade gluten free bagel and a green drink.
  • Coffee and co-working at Daylight Mind Cafe - A huge coffee shop right on the water, Daylight Mind was my DREAM Hawaii co-working space. You can literally sit outside and see the waves crashing on the beach below you while working on their super fast free WiFi. They also have kombucha on tap, a full menu and fun events (like yoga and dance parties!).
  • Cold brew or kombucha at Kona Coffee Lounge - Another GREAT spot to get some work done is Kona Coffee Lounge. They have coffee, tea, kombucha, acai bowls, smoothies and a few food items. This spot is less picturesque than Daylight Mind, but it seems like a place where locals meet and work. If they have the ginger kombucha - get it! It's super spicy and in my opinion AMAZING.
  • Lunch bowls from Laulima Food Patch - Hawaii's sweetgreen, but better :) Laulima Food Patch is THE place to go for delicious salads and rice bowls. They also do breakfast. The ingredients are all super fresh and local when possible. Note: this place can get pretty pricey if you choose to make your own creation (vs one of their preset menu items). My salad ended up being $17... but honestly it was TOTALLY worth it.
  • Stock up on groceries + local goodies at Island Naturals Market and Deli - A large health foods store in Kona town that has it ALL: produce, all your favorite healthy products (gluten free bread, veggie burgers, coconut milk yogurt), local meats, a hot foods bar, PLUS a lot of fun goodies (soaps, turmeric products, etc).
  • Brunch (or dinner!) at Holuakoa Cafe - A self proclaimed "slow food restaurant" Holuakoa Cafe is THE spot to go for a lazy morning brunch. The food is all THE best quality and the cafe itself is beautiful. Sit outside in the garden if you can.
  • Coffee + treats at Kaya's - The cutest little coffee shop with ALL sorts of goodies (gluten free and vegan options!), matcha, and kombucha on tap. They also have local products like macadamia nuts and soaps, so a good place to grab a gift. I recommend the samoa cookie - it's out of this world.

SEE/DO:

  • Grab some fruit at the Kona Farmer's Market - This farmer's market is right in Kona town so it's an easy place to stop at for fresh local fruit, macadamia nuts and souvenirs. It's definitely more touristy, but still worth checking out.
  • Relax on the beach in Kona - There's only a small beach in town, but it's pretty and peaceful! There are also a few little shops along the water with souvenirs (coffee, chocolate covered macadamia nuts, and more!) which are fun to check out if you have the time.
  • Explore the Galaxy Garden at the Paleaku Peace Sanctuary - One of my favorite experiences on the island was exploring the Galaxy Garden. This garden is an outdoor scale model of the Milky Way galaxy, mapped in living plants and flowers and based on current astrophysical data. It really gives you perspective on our planet, our solar system and our universe. The Paleaku Peace Sanctuary is home to a number of other gardens so it's a nice place to spend a few hours outside. They also have a great gift shop!
  • Swim with dolphins - We were lucky enough to stay in a bay where the dolphins came almost every morning. This was another one of my most favorite experiences. Words can't really describe the feeling you get when you are swimming alongside these beautiful creatures. It's magical, but so much more. We also did a guided tour which was fun and the more sure way to swim with the dolphins.
  • See some waterfalls - Waterfalls are a plenty in Hawaii! We went to Akaka Falls State Park which is home to two beautiful waterfalls and a few hike options. Note: Unfortunately the main hike was closed when we visited. We were still able to see the falls, but I would check with the park before planning your trip here.
  • Experience an active volcano - The Big Island of Hawaii is home to THREE active (although one is underwater!). Kilauea in Hawaii Volcanoes National Park has been continuously erupting since 1983 so it's your best bet to see lava! We hiked around the crater here, which was AWESOME (you feel like you are on the moon). We then drove a bit to a place where you could rent bikes and ride them down to see where the lava flows into the ocean. This was super cool, although its my understanding that you can't get as close to the lava as you once could.
  • Snorkel! I think this goes without saying but the sea life is amazing in Hawaii. We did some snorkeling right in the bay where we were staying, and also at Two Step beach. Highly recommended! Don't own snorkel gear? No problem. We rented gear (masks + fins) from a local shop for the whole week and it was super reasonable.

WHEW. Well maybe I did explore a bit more than I thought :)

Have you visited the Big Island of Hawaii? What are your favorite spots on the island? Share with us all in the comments below! And stay tuned for my Maui travel recap coming soon!

Note: This is by no mean a comprehensive guide but rather my tips based on places I visited, researched or was recommended.

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Electrolyte Lemonade

First, THANK YOU so much for your emails, messages and texts in response to last week's post. This was something I was nervous to share, and the positive and supportive response has been amazing.

On a lighter note, today I'm popping in with a quick, super refreshing summer drink recipe. I've talked about the importance of staying hydrated before and now that the sticky summer weather is upon us (at least for my US friends!) getting plenty of water and electrolytes in is even more crucial.

Oh yeah, electrolytes! What are those little guys anyways? An electrolyte is a substance that produces an electrically conducting solution when dissolved in water. Sodium, potassium, chloride, calcium, magnesium, and phosphate are examples of electrolytes. Electrolytes play a role in some key bodily functions including:

  • help keep blood pressure levels stable
  • assist with nerve signaling
  • reduce anxiety
  • support muscle contractions and proper heart rhythm
  • bone building and strength
  • and MORE!

That all being said, it's important that we've got the proper balance of electrolytes in our bods. The main way you loose electrolytes is through sweating, which most of us do more of in the summer.

Now you DON'T need to go out and buy a bunch of Gatorade (it's packed with mostly sugar anyways!) - there are plenty of natural ways to replenish your body's electrolytes.

Here are a few natural ways to replenish lost electrolytes, naturally:

  1. Eat a potassium rich banana
  2. Drink some delicious coconut water
  3. Add a dash of quality sea salt to your water
  4. Take a magnesium supplement


You can also make yourself this delicious electrolyte lemonade! I've been making this drink a lot the past few days and I've noticed that not only am I less hungry, my sugar cravings have gone WAY down and I'm sleeping so much better. Now that's COOL!

Electrolyte Lemonade

Ingredients:

  • Filtered water
  • Juice of 1 lemon (or lime or 1/2 of a grapefruit)
  • Generous pinch of pink Himalayan sea salt
  • A few drops liquid stevia or 1 tsp raw honey

Instructions:

  1. Fill a large mason jar (32oz) or water bottle with filtered water.
  2. Add freshly squeezed citrus juice, sea salt and stevia (if using). Taste and add more juice or stevia if desired. Note: if you use honey, you'll want to dissolve it in a little bit of hot water first.
  3. Drink up!


Now I want to hear from you: What's your favorite summer drink? Leave a comment below and let me know!

This happens to me too

Things have been quiet the past few weeks (maybe you noticed, maybe you didn't) and today I'm sharing why.

I could tell you that business has been GROWING like crazy. That I've been super busy with new health coaching clients, UHP sessions, private yoga classes and my work with Robyn and Your Healthiest You.

I could tell you that I've been spending more time with friends and family and in nature.

I could tell you all these things and they would be true, but they wouldn't be the truth on why I haven't written.

The truth? I've been feeling less than sparkly the past few weeks.

A few vacation pounds have left me feeling less-than-stellar in my yoga pants, and I've seen some old, not-so-supportive habits around food creep back in. As a result, that super critical voice in my head has been louder than usual because I think I should "know better" already.

When I don't feel like I'm my brightest, most confident and best self, I hide. I get quiet on social media, I wear baggier clothes, I cancel plans with friends.

I think "Why would anyone take my advice?" when I don't have this whole health and self love thing figured out myself.

The pressure to be perfect is something I know I put on myself. I know that you don't read my blog or follow me on Instagram because you think that I'm perfect. I know that there is no such thing as perfect.

My friend and NYC-based psychotherapist Megan Bruneau posted this on Instagram the other day. She writes a lot about perfectionism so if something in this post resonated with you, I think you'd like what she has to say too.

My friend and NYC-based psychotherapist Megan Bruneau posted this on Instagram the other day. She writes a lot about perfectionism so if something in this post resonated with you, I think you'd like what she has to say too.

However, the desire to be perfect is still something that I struggle with on a daily basis. Most of the time I feel like I'm winning the battle - that the yoga and meditation and mindfulness have "healed me" from self critical thoughts. But I still have my days (or weeks) when I'm not. And I'm trying to learn to be okay with that.

Life is a wild ride and if there is one thing that I know for sure it's that there will ALWAYS be ups and downs. Some days you will feel super strong and sexy and smile at yourself in the mirror, other days you'll feel like a blob who can't leave the couch. Some days you'll eat just the right foods, and other days you'll drown in a jar of almond butter (that's not just me, right??). It doesn't matter if you have a six pack or 60 pounds to loose - we all go through good times and not so good times.

I don't have a quick tip or lesson for you today [although re-reading this, there are probably some lessons in here ;) ]. I just wanted to share. To out myself. To let you know that even with all the work I've done, I'm still a work in progress. We all are.

And you know what? That's perfectly okay.

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Healthy Travel Hawaii - OAHU

Hiya friends!

If you’ve been following me on Instagram you’ll know that I just spent a magical 3 weeks in Hawaii, eating and exploring all the goodness these islands have to offer.

Over the next few weeks I’m going to be sharing more about my travels because 1) I know these type of posts were SO useful for me in planning my own trip and 2) to document my adventures while they are still fresh and real in my mind.

WHY was I in Hawaii in the first place? Business or pleasure? Read this post.

OAHU was the first stop on my trip.

Oahu is the third largest of the Hawaiian islands size wise and home to over 2/3 of the total population of the state. The capital of Hawaii, Honolulu, is located on Oahu. The island is also a major military hub and houses one of the largest military word forces in the country.

My very good friend, Karie, recently moved to Oahu with her family, and so when I learned I would be traveling to the big island of Hawaii as part of my Universal Health Principles training, I knew it was the perfect opportunity to visit her too!

Here are some of the highlights from my trip:

EATS/TREATS:

  • Dinner (or happy hour!) at Nico’s Pier 38 - A great spot for fresh food! I had grilled swordfish and veggies and it was a perfect dinner for my first night in Hawaii. It was raining when we ate there, but they also have outdoor seating with harbor views and a great happy hour!
  • Breakfast at Island Vintage Coffee - Looking for beautiful, bountiful breakfasts and acai bowls? Look no further. They also carry cold pressed juices and (like many Hawaii coffee shops) offer coconut milk for your coffee.
  • An acai bowl at Lanikai Juice - This popular juice bar knows how to do acai bowls (and has about 10 different options for you to pick from!). They also have a run club! A quick note: I believe they make their acai base with apple juice which is WAY too sweet for my taste buds. Next time I’d ask to swap for almond or coconut milk.
  • Dinner + drinks at Top of Waikiki - We ended up at this revolving bar on accident (our first choice spot was too long of a wait!), but I’m glad we did because it was one of the best meals I had on my whole trip!
  • Shaved ice at Matsumoto’s - Shaved ice is a must-try treat when you are in Hawaii, and Matsumoto’s on Oahu’s North Shore is famous for it’s unique and tasty flavors (I had passionfruit, guava and birthday cake!).
  • Banana ice cream from Banan - A food truck that serves up totally vegan banana ice cream? YES, please! (And NYC… take note!) They have a few different flavors to choose from (I went with the chocolate macadamia nut) plus the most incredible toppings (bee pollen, coconut, macadamia nut butter << get that!).
  • Grab groceries at Down to Earth Organic & Natural Market - Awesome health foods store with multiple locations in Hawaii. They’ve got local produce and goodies, as well as mainland health food store staples.

SEE/DO:

  • Chillax on the beautiful beaches at the Ko Olina Lagoons - The Ko Olina Lagoons is a great places to spend a day relaxing. The white sand beaches are beautiful and the water is super calm. This area is home to many of Oahu’s resorts but the beaches are public so anyone can enjoy the idyllic scenery. Also a great place to run along the water!
  • Watch the sunset in Waikiki - You’ve probably heard of Waikiki because it’s the most popular spot for tourists on Oahu. I didn’t spend much time there, but we did go down one night to watch the sunset over the water and it was epic! There are a few restaurants along the beach so get there a little early, grab a spot looking out over the ocean, order yourself a Mai Tai and ENJOY!
  • Sample local eats at the Kailua Farmer’s Market - This farmer’s market has a great mix of local produce and locally made treats like matcha honey slushies (!!), strawberry guava kombucha, gluten free pastries and more! Great spot to grab gifts to take home (for others, or for yourself!).
  • Hike the Lanikai Pillboxes - A moderate hike with breathtaking views of the shore and brilliant blue Pacific Ocean.
  • Hike Diamond Head - Probably the most popular hike on the island, and for a good reason! The views are incredible. While most of the trail is paved and equipped with railings, this is still a moderate hike (the last bit is a steep incline!).

Note: This is by no mean a comprehensive guide but rather my tips based on places I visited, researched or was recommended.

Have you visited Oahu? What are your favorite spots on the island? Share with us all in the comments below! And stay tuned for more Hawaii travel recaps coming soon!

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What I was doing in Hawaii [ + special invite for you!]

I just got back from a magical three weeks in Hawaii! I received SO many messages asking me what I was doing in Hawaii so today I'm sharing exactly WHY I made this trip (no, it wasn't for vacation) plus a special invitation just for you.

Why I went to Hawaii...

The primary reason I went to Hawaii was for a portion of my Universal Health Principles training. This mind-body training is something I’ve been working on for the past nine months and a portion of the training was this 10 day retreat on the big island of Hawaii.

What is Universal Health Principles?

Universal Health Principles (UHP) is a 2-year certification program where I’m learning a revolutionary new system of healing that has the potential to transform your body, and your life. I know, I know... that sounds very woo-woo and vague, so let me explain a bit more.

UHP is similar to health coaching but instead of working with the brain and conscious mind (eat this, do this workout, take this supplement, etc), we work with the body and subconscious mind, uncovering belief systems and thought patterns that may be holding you back from becoming your next level of you.

It's a little hard to explain in an email, so I made this video to better share what UHP is (and what it isn't!) and how it can help you.

What are the benefits of receiving UHP sessions?

Like I mentioned above, UHP has the power to change your body, your mind and your life.
I've had a single session change my perspective of a situation and TOTALLY shift my day (almost like I was able to turn back time and wake up on the "right" side of the bed)

Here are just a few other benefits I've seen in my family/friends after receiving UHP sessions:

  • Erika felt an immediate decrease in her anxiety
  • Robyn (and her toddler!) both slept through the night after multiple no-sleep nights
  • Lauren found her dream apartment
  • Bessie found clarity around a big work decision, and was motivated to have the conversation she had been putting off
  • Michelle went to the bathroom after being constipated for over a week
  • And so much more!

A number of you have had the chance to experience sessions with me, and I’m SUPER excited to announce that I am opening up three weekly spots for UHP sessions. These spots will fill up quickly, so if you are interested, click the link below and sign up! Your first session is free, so what are you waiting for?

Sign up for a UHP session with me here!

Interested in trying a session but have questions first? Leave a comment below or email me using the 'Contact' tab above!

I can’t wait for you to experience this!

I'm a PRO at this by now [Healthy Travel Series #3]

Have you ever felt anxious about a trip because you weren’t sure IF or WHEN you’d find the time to work out?

Workout anxiety used to be SO REAL for me, especially when I was traveling. I remember being so unhappy during points of my 4 week Thailand trip because I couldn’t stick to my regular run and yoga schedule.

Luckily I’ve learned a lot since that trip and today I’m sharing how you can workout while traveling, while still enjoying your trip.

Here’s how to easily work your workout into your travel:

  • Be prepared - Bring workout clothes (I love finding cute “athleisure” pieces that I can work out in but can double as everyday clothes too!), running or walking shoes. I also ALWAYS travel with this travel yoga mat - it’s super lightweight and folds up making it easy to carry with you wherever you are going.
  • Bring movement into your adventure - Rent a bike, go for a walking tour, meet a friend for a yoga date. I’ve also done running tours which are a super fun way to see a city!
  • Have a few portable workout options - The wonderful world of online workouts has been a lifesaver for me while traveling because I can still take class when it works with my schedule. My favorites are FORTE Fit (yoga, HIIT, barre and MORE! + my own yoga classes!), YogaGlo (biggest library of online yoga classes), and Superhuman Fitness (going to be sharing more about this soon but it’s my newest fave full body workout that’s good for EVERY body and fitness level).
  • Be realistic - Think ahead and plan your workout and rest days accordingly. During my time on the Big Island of Hawaii, I had a few really early mornings and so I planned my rest days around these because I knew I wasn’t going to want to wake up even earlier to get a run in.

My biggest tip? Relax. Do your best to move your body because it makes you feel good, but don’t stress if your travel workout routine looks very, very different from your regular plan. Your beloved yoga class or early morning gym time will be there for you when you get back home, and likely you’ll appreciate it even more after taking a break :)


What are your tricks and tips for staying active when you are traveling? Leave a comment below and let me know. I love hearing from you!

Peanut Butter Banana Breakfast Cookies

The “breakfast cookie” - sounds like an oxymoron, right? Let’s be real: these do not taste like traditional cookies, but they are naturally sweet and delicious AND good enough for you that you can have a few for breakfast, totally guilt free.

Peanut Butter Banana Breakfast Cookies // gluten free, naturally sweetened

Ingredients:

  • 2 large ripe bananas
  • 2 eggs
  • 1/2 cup peanut butter (or any nut or seed butter of choice)
  • 2 tbsp chia seeds
  • dash sea salt
  • 1 tsp vanilla
  • 1.5 tsp cinnamon
  • 2 cups old fashioned oats
  • optional: 2-3 tbsp maple syrup (I suggest only adding this if your bananas are not super ripe OR if you plan to serve these to friends who may not be used to “healthy” treats)
  • optional add ins: chopped nuts, chocolate chips, cacao nibs

Instructions:

  1. Preheat your oven to 350F.
  2. Mash bananas eggs and peanut butter with a fork.
  3. Stir in remaining ingredients.
  4. Scoop by heaping tablespoon onto greased cookie sheet.
  5. Bake for 10-12 minutes or until bottoms just start to brown. Enjoy as is, or slathered with more peanut butter :)

 

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Can’t sleep? Try this. [Healthy Travel Series #2]

Do you ever have trouble sleeping?

I used to struggle with falling asleep ALL the time, but especially when I was in a strange bed. Today I’m sharing exactly what I do to ensure a restful night’s sleep EVEN when I’m traveling through time zones and sleeping in unfamiliar locations.

These tips are part of a series on healthy travel. Did you miss last week’s tips on how to stay regular when on the go? No worries, you can check them out here: This is probably TMI [how to stay regular while traveling]

Here’s how I get PERFECT sleep no matter where in the world I am:

  • Make your bed feel (and smell!) like home. Bring your own pillowcase. It’s such a little thing but I promise this makes the bed feel more like home. Bonus: I diffuse essential oils in my bedroom at night, so when I’m traveling I make sure to bring a few of my calming oils (Lavender and the doTERRA Serenity blend). I’ll put a drop or two on my pillowcase, and rub some on my feet to help me fall asleep with ease. Learn more about essential oils here!
  • Keep your regular bedtime routine. Sometimes we use travel or vacation as a time to go WILD and say F it to our normal healthy habits. If you usually read a book or journal at night, do that! Maybe, like me, you use essential oils before you go to sleep - pack them with you and right when you arrive put them on your bedside table so that they are there when you are getting ready to turn in. If you always have a cup of tea, bring your favorite tea bags. Stick with your regular routine as much as you can.
  • Buy a sleep mask. Seriously buying this sleep mask changed my life! A sleep mask is particularly helpful if you are traveling time zones - the dark that the mask creates can help adjust your body’s circadian rhythm to the new night/day cycle. This is the one I love because it has space for your eyelashes to blink (which they do when you are in deep REM sleep).
  • Download a white noise app. This is the one I use both when I’m traveling AND when the Brooklyn street noise bothers me (gotta love the city life!). If you are a light sleeper, this is a MUST for you.


Here are just a few places where I’ve successfully slept like a baby using these tips:

  • My street level NYC apartment (probably the hardest place haha!)
  • A teeny couch in Portland, Oregon
  • In the next room over from loudly snoring parents in our family house in Maine (sorry Mom & Dad!)
  • A creaky bunk bed in Austin, Texas
  • A bathtub (yeah… don’t ask about that one)


You can have amazing sleep WHEREVER you are too.

Which of these tips are you going to try tonight? Or what are your tried and true sleep tips? Leave a comment below and let me know!

Sweet dreams!

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This is probably TMI [Healthy Travel Series #1]

If you follow me on Instagram or Facebook you’ll know that I’m spending a few weeks in the Hawaiian islands (even typing that makes me want to pinch myself) both for fun and for some business as well.

When I got to packing for this trip, I decided to post a lot of what I packed on Instagram stories. HOLY MOLY you guys blew up my inbox with your response to these posts and it occurred to me just how much I DO to stay feeling my best while I travel. Most of my packing tips are so second nature to me at this point that I forget how much I still have to share with you (even after writing about healthy travel here, here, and here).

Over the next few weeks, I’m going to be sharing exactly what I pack for certain issues that I hear my friends, family and clients struggle with when they are on the go. Yes, these are specific to travel but most of my tips can be applied to your everyday life even where there’s not an airport or hotel room involved.

Let’s start with the #1 complaint I hear when it comes to traveling…

“The trip has been a blast so far, but I haven’t gone to the bathroom in 4 days! I feel totally gross. HELP!”

Anyone else ever get constipated while traveling?

I TOTALLY get it. I feel your pain. This used to be me. If I didn’t have my bed, my coffee, my exact breakfast and my certain amount of quiet time in the AM I couldn’t go. If one thing in my morning routine was different from my day to day, it was like my digestion system just stopped.

Luckily I figured out a few travel (and life) hacks that will keep you regular even if your schedule is far from it.

  • Drink a BIG glass of water first thing in the AM. I used to rely on coffee to go in the AM - not the best idea. Not only does coffee dehydrate you, it’s also stressful if you are traveling and feel like you MUST FIND COFFEE in order to start your day. You can still have your cup of joe, just have a BIG ole glass of water first. Think of this water like a river that’s flushing out your system. My mentor, Robyn Youkilis, explains it this way: “If your poop is a boat, how’s it going to travel through you without a river?” Bonus: add a drop of doTERRA lemon essential oil to your water for flavor and added detox!
  • Take a magnesium supplement in the evening. Magnesium is relaxing for the whole body, promotes sleep and smooth digestion. Great for travel, especially if you have trouble going to the bathroom when on the road. This is the one I'm currently taking but Natural Calm is another popular choice.
  • Eat fermented foods. I don’t go anywhere without my sauerkraut. Seriously. Fermented veggies are SO so helpful in building up the good bacteria in your gut which keeps your digestion moving and grooving the way it’s supposed to. Pack a jar in your carry on (I recommend putting it in a plastic bag in case of leaks) and then have a big forkful at least 1x per day. If you can’t get kraut, or it seems like too much of a hassle, you can take a high quality probiotic like this one: Prescript Assist Probiotic.
  • Add in some chia seeds. Chia seeds are great for two reasons 1) they absorb liquids so help keep you hydrated and 2) they are full of fiber which helps keep things moving in your digestive track. Bring a little baggie with you and sprinkle 'em on salads, smoothies, oatmeal OR just stir into water or juice. You don't need a lot - 1 tsp is probably plenty to do the trick.
  • RELAX and give yourself plenty of time. On travel days, give yourself extra time so that you (and your belly) can be as relaxed as possible. Allow yourself more time at home or get to the airport extra early so that you have plenty of time to use the restroom.

Now I want to hear from you - do you ever have trouble going when you are on the go? Let me know in the comments below which of these tips you are going to try on your next trip.

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Paleo Banana Pancakes

Who doesn't love pancakes?

I remember having friends sleep over in middle and high school - we'd stay up way too late gossiping and watching MTV. In the morning, I'd make pancakes, usually chocolate chip, and we'd eat a TON. Like at least 7 each. Gotta love that teenage metabolism ;)

These pancakes are nothing like those of my childhood but boy are they delicious. The best part? They are packed with good-for-you ingredients so you can eat the entire stack and STILL feel incredible, teenage metabolism or not.

Paleo Banana Pancakes // gluten free, grain free, refined sugar free

Ingredients:

  • 1 large ripe banana
  • 2 eggs
  • 2-3 tsp coconut flour
  • 1/2 tsp pure vanilla extract
  • pinch of baking soda
  • generous dash of sea salt
  • generous dash of cinnamon
  • 1-2 tsp coconut oil (for cooking)
  • optional: 1/2 tsp maca powder

Instructions:

  1. Mash banana with the 2 eggs (you can do this with a fork for chunkier pancakes, or blend in your blender for a smoother batter)
  2. Mix in all other ingredients.
  3. Heat coconut oil in a skillet over medium heat. When oil is hot, scoop batter into skillet to form 4-5 pancakes.
  4. Cook until the surface of the pancakes start to bubble and edges are browned and then flip VERY carefully (I used two spatulas to do this). Cook another few minutes on the second side.
  5. Top with fresh fruit, nut butter and (if desired) real maple syrup. ENJOY!

Are you a pancake fan? What's your favorite type - blueberry, chocolate chip, banana?? Share with me in the comments below!

Spring recipe roundup!

OMG, it FINALLY feels like spring here in NYC! YAY! I'm excited for longer days, warm sunshine and (of course) SPRING food!!

Today I'm sharing a few recipes highlighting the beautiful produce this season has to offer. What IS in season? Read this post I wrote last year around this time (bonus: there are more recipes there too!).

Here's what I've got my eye on making right now:

Happy spring cooking!

I learned SO much from this (and I think you could too)

Let's turn back time to about 2 years ago. I had just left my corporate job and started my business. I was coaching clients with great success, getting more yoga classes and hosting awesome events, BUT I had this cloud hanging over me because I didn't have my own food/body/exercise stuff figured out.

Even after going to nutrition school, I was still bloated after most of my meals, I still didn't feel like I knew which foods fueled my body and which made me feel like crap, and I was frankly exhausted from my workouts. Not to mention, my skin was a mess - I had regular breakouts AND I kept getting these weird rashes on my face and back.

I was embarrassed because here I was teaching health and wellness and happiness, yet I felt FAR from my healthiest.

For a while, I pushed through: I tried new supplements, cut more foods out of my diet, meditated, visualized, drank smoothies for breakfast and dinner in an effort to "ease my digestion." I scoured the internet looking for solutions that had worked for others, hoping, wishing, PRAYING that they would work for me to.

Nothing seemed to work. Actually, it got worse because I stepped on a scale and realized I had gained 10 pounds.

This was shocking for me. By no means was I overweight, but I felt these extra pounds weigh on me, and I knew deep down that something wasn't right. I was doing all the "right" things, but nothing was working. In fact, my problems seemed to be getting worse. I was lost.


How did I get from this place to where I am today? How did I go from totally confused about what I needed to feel best in MY body to eating and moving in a way that energizes and lights me up?

I found someone who provided me with the information - foods to focus on to heal the gut, how to deal with cravings, ways to exercise without burning out - AND support I needed to learn to listen to my own intuitive voice, what's best for MY body in every moment.

I've shared about Robyn Youkilis before - she's my own health coach, friend, mentor and healthy living inspiration - and now is your chance to work with her AND me. How cool is that?

Your Healthiest You is a 6 week virtual coaching program where you'll receive all of our best coaching, tips and recipes in one well-organized, easy to follow and FUN place. You'll get the must-know info PLUS the support and accountability.

Though this program, I learned how to:

  • Find my "food voice" (i.e. how to stop listening to what EVERYONE else is saying and listen to my own body instead)
  • Poop regularly without coffee or laxatives (yep)
  • Establish a meditation practice that I actually look forward to
  • Not feel crazy if I missed a workout and how to have a healthier relationship with exercise
  • Bring my hormones back to balance (HELLO gorgeous skin!)
  • Love my body. Yes I know that sounds corny but it's true. I went 28 years of my life disconnected from my physical body, seeing it as something seperate from ME, instead of loving and accepting it for what it is (my home!!) EVEN when parts of it don't work perfectly or look exactly like I'd wish.
  • And so much more!

Here's how it works:

  • Each week you’ll receive a recorded coaching call that will be a mix of topic focused coaching and Q&A (that you can listen to whenever works with your schedule!) >> check exactly what topics we’ll be covering each week HERE: Your Healthiest You details

  • You’ll receive a Topic and Tips Guide that contains important call overview notes and what to focus on - essentially a cheat sheet!

  • You’ll also have a Playsheet to workshop each topic. (aka your “homework”)

  • And a new set of recipes and shopping guide so you don’t have to think about what you’re going to make that week!
  • Finally you’ll have access to an exclusive YHY Community Facebook group to connect, share, ask questions and be inspired.


PLUS you'll also receive a BONUS one-on-one coaching session with ME! Together we will put together a game plan for how you can get the most out of the program.

We start TOMORROW (April 5th). If this email sparked anything inside of you, click here to learn more and enroll: Your Healthiest You 6 Week Coaching Program.

Not sure if this is the program or time for you, or have questions not answered on website? Email me at emily@emilynachazel.com and we'll figure out a time to hop on the phone and chat today.

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Why I'm not eating salads...

You are never going to guess what my acupuncturist told me NOT to eat.

SALADS.

Yup. I'm not supposed to be eating the "healthiest" food out there.

Let me explain...

I spent the last few weeks out in California. It was my little escape from NYC winter and it was lovely! I soaked up the sun, ate ALL the fresh produce and really made an effort to take care of myself (not drinking much caffeine or alcohol, sleeping plenty and exercising regularly).

So I was shocked when, at the end of my trip, I started to get sick.

I never get sick!!! What was going on?

I did EVERYTHING to fight off this illness. I ate ALL the immune boosting foods, I took my sickness-fighting supplements and I let myself rest.

I didn't get better. My head felt like it was under water, I was tired and achy and SO BLOATED. Not just my belly, but my whole body felt puffy. After a few days of this, I decided I needed some outside help so I got a recommendation for a local acupuncturist and booked an appointment.

I love going to acupuncture because I feel like it's a great mix of traditional and holistic medicine. The acupuncturist asked me a whole slew of questions (do you drink coffee? what are your stress levels? what's your diet like? do your hands get cold easily?) and he also took my pulse and looked at my nails and tongue (which supposedly show a LOT about your overall health).

His conclusion? I wasn't sick, but my body was working too hard trying to digest all the raw (and oh so lovely and beautiful) foods that I was eating. Because approximately 80% of our immune systems are located in our guts, when something is off with our digestion we can show signs of sickness, even if we haven't got a cold or flu.

So, the very next day I switched from salads to stir fry and soups and other cooked foods. And guess what? I pretty much IMMEDIATELY felt better.

I wanted to share this story for two reasons:

1) Sometimes we need to ask for help. I'm a health coach and very in tune with my body, but that doesn't mean I ALWAYS have the answers. Sometimes it's easier for an outsider to see the situation as it is and point something out that we ourselves have missed.

2) You don't have to eat salads to be healthy!! This is still one of the biggest health myths out there - that raw salads are the only way to beat belly bloat, feel super energized and be your healthiest self. While raw veggies are WONDERFUL, they are not the only option, nor the best option for everyone. In fact, if you struggle from digestive issues like IBS (like me) consuming more cooked foods may help you tremendously.

Here are a few ways to still get your VEG on sans salad:

  • Warm 'em up - Did you know that you can heat up salad greens? Some hold up better than others but you can do a quick saute with pretty much ANY green.
  • Add 'em in - Stir greens into your soups and stir frys. LOTS and lots and lots of them.
  • Get blendy! I'm a huge fan of blender soups like this one.


Click the photos for cooked food recipes!

Do you eat a lot of raw veggies or mostly cooked ones? Do you notice one or the other is more easily digested? I'd love to hear from you.

Loving Lately // February 2017

As a way to share my favorites with you on a regular basis, I created the "Things I'm Loving Lately" series here on the blog. In this series I share everything from food to fitness, brands to beauty products, good reads to good listens.

Here's what I'm currently craving and crushing on:

- Food: Spaghetti squash! I've been loving ALL squash recently, but especially this fun variety. If you are new to spaghetti squash, it's a large yellow squash that, when cooked, has a texture like spaghetti! SO cool! I've been enjoying this squash with my Brazil Nut Pesto (recipe linked below) AND scrambled up with eggs, cinnamon, vanilla and sea salt for a quick + easy breakfast.

- Drink: Coconut water and coconut milk. Move over almond milk, there's a new non-dairy kid on the block. Okay, so coconut milk is SO not new, but I've had a recent resurgence of love for this super creamy dairy alternative. Also, I've noticed that having fewer nuts and nut products in my diet is great for my digestion.

- Recipe: Brazil Nut Pesto. Can't stop won't stop with this super delicious dairy free pesto. I LOVE seeing how so many of you are making and loving it too! Keep tagging me at @emilynachazel so I can be sure to catch your delicious creations!

- Snack: GREEN JUICE! Ever since I've been in California, my body has been CRAVING green juice! I always go for something very green (i.e. no fruit) and try to pair it with a little bit of fat (chia seeds, 1/2 an avocado, a few nuts) because the fat helps your body properly absorb the nutrients from the greens!

- Book, podcast or blog: Girl on The Train. I just listened to this using Audible and I think I had read it before. Does anyone else ever do that???

- Essential Oil: doTERRA Passion blend. Passion is an inspiring blend of cardamom, cinnamon, ginger, clove, jasmine and vanilla. I think it smells like bubble gum and I love rolling it onto my wrists as a light perfume! To learn more + purchase oils, head to www.emilynachazel.com/essential-oils.

- Yoga pose or resource: FORTE Fit. I've been LOVING teaching again for FORTE fit! In case you missed it, FORTE is a streaming service for boutique fitness classes and I'm super excited to be teaching on FORTE's platform because this means that you can now take my yoga classes from ANYWHERE!! At anytime! I used FORTE while I was traveling this month and it was so great to have a huge library of workouts that I could take since I wasn't hitting up my regular classes in NYC.

What are you loving lately?  Let me know in the comments below!

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Birthday Gifts!

It's my birthday!!

I'm celebrating by sharing a few special opportunities {gifts!} for YOU!   You guys allow me to do what I do, and I'm forever grateful for that. 

>>25% off tuition for the IIN's Health Coach Training Program - Mention my name for 25% (!!) off tuition when you enroll in the Institute for Integrative Nutrition's Health Coach Training Program this week only! Two years ago I graduated from this program and now I wake up every day EXCITED to work (even on my birthday!), and my work includes things that I love like blogging about wellness trends, creating recipes, visiting health foods stores, teaching yoga, and more. Sometimes I have to pinch myself that this is my life. I share a little more about my experience with the IIN program + my transition away from my corporate job in this video: My IIN Story.

>>*FREE* 30 Day Yoga Challenge [NYC only] - Join me for the second annual #30daysoftangerine yoga challenge at Tangerine Hot Power Yoga! If you've been looking to jumpstart a yoga practice, or simply want to re-commit to a regular routine, this is the perfect start! Every day for 30 days you'll receive an email with inspiration, recipes and MORE, plus we have awesome prizes from some of my favorite companies like Pressed Juicery and Manduka yoga. Sign up here! 

>> A FULL YEAR of Online Workouts for just $50 - You can now take my class from ANYWHERE (the comfort of your own home, your hotel room or gym) on FORTE Fit. What's FORTE? Think Netflix for boutique fitness classes. Through FORTE, you can take some of the BEST workout classes NYC has to offer: there's yoga and barre, HIIT and boxing workouts, and MORE! Classes are available via livestream (i.e. you take the class in real time! so fun!) but you also have access to the HUGE library of past classes (including my yoga classes!). Learn more here!

Again, THANK YOU. I'm so so thankful for each and every one of you.

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How to create an exercise routine that sticks

"I NEED to exercise but for some reason it just doesn't happen."
"I want to get into running but it's hard to get my butt out the door."
"I know I should go to yoga, but honestly I'm kind of intimidated."


Any of these lines sound familiar? 

We all know exercise is an important part of a healthy lifestyle, but with our busy lives, this is often the piece of the equation that gets left out. Let me be real with you - to be your healthiest self, to feel energized and inspired, to be confident in your body - you MUST exercise, or move your body in some way on a regular basis.

I know this may sound intense but hear me out.

Why is exercise so important?

  • It's energizing - Moving your cells wakes them up! Plus physical exercise also requires us to use motor skills and parts of our brain that we don't use most of the day (because most of us work on the computer).

  • It stimulates body’s natural detox functions - Sweating, breathing and elimination (pooping!) are all ways that your body "takes out the trash" and you want that to be happening regularly. No one wants to live in a house filled with trash, do they?? Exercise pretty obviously stimulates your breathing and sweat functions, but it also helps move things along in your digestive system.

  • Movement OUTSIDE creates movement INSIDE - Different exercise types inspire different moods and energies in our bodies. For example...

    > Running and cardio = endurance, stamina, feeling of moving forward
    > Yoga, dance, stretching = flexibility, calm, sense of peace
    > Strength training or high intensity training (HIIT) = strength, energy

What type of exercise should I do?

Every body needs a little something different, but most research shows that we need to do a combination of things for optimal energy and well-being.

If you always do the elliptical, why not try weights one day instead? Or perhaps you strictly go to yoga - maybe skip a class for a long walk.

How do I make it happen?

Here are a few ways to make sure that pilates class or HIIT workout or short jog actually happen:

Buy some special workout clothes/shoes/gear that you LOVE - Being excited to spend time in your workout clothing can make all the difference between getting to the gym or staying on your couch. 

Put your workouts in your calendar. Literally. Block off the time, set a reminder, and don’t accept other commitments during those times. Treat this as if you had a meeting or date with someone - you wouldn’t cancel last minute on someone else, so why do it with yourself? I find it helps to workout at the same time each day (I’m a morning girl), but do what works for you.

Find an activity that you actually enjoy. There are SO many different workouts out there now - you don’t have to spend time doing something you hate (because life is meant to be enjoyed, right??!). If you actually enjoy your workout, you are WAY more likely to stick with it.

Here are some resources for exploring different workouts (without breaking the bank!):

ClassPass - One membership that gets you into all sorts of different workouts - yoga, cardio, dance, high intensity, sports, etc. 

New student specials - Most studios/gyms have some sort of free trial period, or discount for new students. Take advantage of this!

The growing world of online workouts - There are so many inspiring teachers on YouTube or membership-type services so you’ll never get bored! Many of them are free or offer a low subscription fee. Here are some that I love:

  • FORTE Fit - You can now take my yoga classes online (!!!) as well as some of the top workouts in NYC via FORTE Fit's online platform. Use the code 'EMILYFORTE' and receive a FULL YEAR membership for just $50!
  • YogaGlo - A great library of yoga videos with something for everyone. I love that you can sort by body part, mood, duration and instructor.
  • Bikini Body Guide - A printable guide with targeted HIIT workouts.

Okay here's your homework for this week: make a workout plan! This can be ONE new thing you are going to try this week, or ONE tip you are going to take away from this post. Leave a comment below and let me know how you are going to MOVE IT this week.

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