The Easiest Homemade Apple Chips

An apple with a sprinkle of cinnamon has been a go-to snack of mine for decades. It’s my standby, but I’m gifting you my second-fave version, since sometimes you just need a little variety: apple chips. I’m sure there are plenty of formal recipes out there, but once you get the idea of how to make these munchy bad boys, you won’t need one. And once you hop on the homemade chip bandwagon, you won’t stop at apple chips. There’s beet chips, zucchini chips, and kale chips…your oven doesn’t discriminate. But today, I’m passing on some pomme-love to you, so go green, go red, go Gala or Granny, the choices are endless. Easy Homemade Apple Chips Here’s what you need: Apples (they’re loaded with fiber, pectin, and antioxidants, and include cardiovascular and cancer-fighting properties) Cinnamon (properties in this spice are linked to brain-boosting benefits, decreasing inflammation, cancer-fighting, blood sugar control, and more) Optional: turbinado sugar, nutmeg, cocoa powder, pumpkin pie spice Here’s what you do: Preheat your oven to 225 degrees Fahrenheit. Core a few apples. Slice ‘em as thin as possible into rounds. Watch your fingertips, you’ll need them later.  If you have a mandolin, it does work beautifully here. Lay your lovely apple slices as close together as possible on a cookie sheet, but do not let them overlap. A Silpat liner or a quick mist of coconut oil may be needed to keep your apple chips from sticking. Sprinkle with cinnamon, coating lightly. You can sprinkle optional ingredients here, too, but go lightly. A heavy hand isn’t necessary. Bake for 45 minutes and then flip them over. Bake another 20 minutes and check for crispy perfection. They should be crisp and browned, but watch them carefully so they don’t burn or stick! Now enjoy! Store these eats in an airtight container so you can enjoy them for a couple of days. Bring them to the movies. Stick them in your kids’ lunchboxes. Pull a container out after the gym. I’m not ashamed to say that I brought them as a gift for a recent dinner host (Paleo-friendly, check. Vegan, check. Gluten-free, check.) And my kids actually ask to share them with their teammates after soccer games. (Nut free, check).

How Does Mandy Ingber Live a Nutritious Life?

Mandy Ingber, may be famous for being the “it” yoga guru among A-listers (her clients include hotties such as Jennifer Aniston, Kate Beckinsale and Jennifer Lawrence) but lucky for you, this fellow Capricorn (we bond over Cap traits) whom I’m lucky enough to call my friend, just released her latest book Yogalosophy for Inner Strength: 12 Weeks to Heal Your Heart and Embrace Joy (Seal Press) so you too can learn and  benefit from yoga directly from this yoga star. Mandy is also The New York Times best-selling author of Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover and is the creator of the yoga-hybrid DVD Yogalosophy. Mandy’s class has been awarded “Best of LA” in LA Weekly and Los Angeles Magazine. For more about this beauty, learn how she lives her most Nutritious Life: How do you DRINK UP? I love Mountain Valley Water in glass bottles. I drink at least 2 liters a day. If I workout or drink tea/coffee (I have coffee 2-3 times a week), I add 8 ounces of water per each treat beverage or 30 min work out. I also love probiotic beverages as a treat. How do you EAT EMPOWERED? I stay away from processed foods. I begin my day with a protein shake that includes my multivitamins. I alternate the base—sometimes almond milk, sometimes coconut water, or just plain water—then I add greens like kale or spinach, plus frozen mango. I also add Omega 3 fish oil. Lunch is my largest meal. I usually have a large salad with clean protein, or something like chili or soup with tons of veggies. I snack on nuts and apples with cinnamon and pink salt. Dinner is flex. Sometimes a piece of salmon and a simple vegetables. Sometimes I will do breakfast for dinner and snack on greek yogurt, fruit and nuts or scrambled eggs with rice and vegetables. It depends on how the rest of the day went down. How do you LIVE CONSCIOUSLY? Each day I meditate in the morning. I find that centering myself and clearing my mind makes the difference in my day and my ability to handle myself in a way that I can be proud of. I also write a list of things I did well, things I am grateful for and things I have no control over. How do you LOVE MORE? I try to be present with the people I encounter on a daily basis. The people at my tea place, the people on the street as I walk by. The best way that I can be in love is to be completely present. That means breathing and staying in my body. How do you NURTURE YOURSELF? I love to take a walk on the bluff near my house and watch the sunset over the ocean as often as I possibly can. I soak in a hot bath daily. I allow myself to fully feel my feelings. If I am having a bad day, I allow that. If I am not feeling up to speed, I take something off my plate. I try to be my own mom. How do you SLEEP DEEP? I turn off my electronics at least an hour prior to bedtime. I take magnesium and melatonin. I have found that I need 8 hours for sure. No exceptions. When I have trouble sleeping I listen to serene meditation music to lull me. My very favorite unwinding song is Storm of Prayers by Shaman’s Dream. How do you STRESS LESS? The phrase “How important is it?” reminds me that there are no big deals. When my behavior and actions are aligned with my own moral compass, I can handle life’s twists and turns. Although a learned skill, relaxing into what comes is the discipline I practice. Everything is as it should be, and I can trust that my life is unfolding before me in perfect order. All I need to do is stay out of the way. How do you SWEAT OFTEN? Every since I was a girl, I loved to be physical. It gets me into my body and is my dedication of gratitude for my most amazing instrument, my body! I love to spin. I actually made my mark as the original spinning teacher to sold out classes in Los Angeles, back in 1996 and through 2008. I love intensity and bringing myself through, finding my edge and getting intimate with that process. I love me some hot yoga or barre class. I go into the infrared sauna several times a week. I also love to take a fun dance class. Sweating is my life. I will trade out good hair days for sweating my a$$ off any time.  

3 Healthy Holiday Habits You Need To Take Up NOW

Even if the holiday party invites aren’t flooding your mailbox and inbox just yet, you know they’re coming. They do every year. And every year you look forward to the fun but you also sort of dread the exhaustion, deviation from your routine and the fact that time feels like it moves in fast forward. In the name of celebrating with wellness and fun in mind and not letting all those weight loss tips you stockpiled throughout the year go by the wayside, I want to set you up with a few healthy holiday habits in order to make this season of parties and celebration a little less draining and a lot more empowering.   3 Healthy Holiday Habits You Need To Take Up NOW   Don’t be creative with the food that is in your control. I know it sounds crazy, but if you keep your food simple, and stick to what you know works (where you can), then the party fare won’t be as stressful, damaging to your waistline or disruptive to your GI tract. You know how to eat healthy…don’t let the holidays completely push you off track.   If you’re eating all holiday foods all the time, you’re pretty much guaranteed to feel lousy and of course, pack on extra weight. Keep what you can control simple, and balance the holiday foods with your go-to healthy foods. Healthy breakfast: There are usually not many holiday breakfast parties, so keep these in straight forward and consistent. Rotate between two to three choices. Here are my faves. 6 ounces 2% or whole fat Greek yogurt with ½ cup frozen organic berries and 1 tablespoon flax meal 1 slice Ezekiel bread toasted with ⅓ medium avocado and 2 ounces smoked salmon ½ cup oatmeal with 2 teaspoons almond butter and a diced granny smith apple Healthy lunch / healthy dinner ideas: When these meals aren’t part of an actual soiree, keep them clean and don’t do leftovers. Rotate between your favorite lean proteins and choose 2 veggies with each meal and a little fat. More faves: Huge bed of spinach topped with a soy free veggie burger, lettuce, tomatoes, cucumbers and 2 teaspoons tahini Stir fry prepared with peppers, onions, broccoli and chicken sautéed in 2 teaspoons coconut oil and a sprinkle of sesame seeds Fritatta with mushrooms, peppers and tomatoes with a green side salad and a squeeze of lemon   Make your space clutter-free. There is a saying about how horizontal spaces are a magnet for clutter. Clutter has a way of making us feel chaotic, out of control and less happy and productive in our work spaces. And guess what, there’s solid research to support this! Make a habit of clearing your plates and cleaning up the kitchen right away, instead of waiting to do it later. Set up one space for gifts to gift wrap in your home. Organize and strategically arrange your holiday cards to enjoy them without them falling over and getting in the way. Creating a habit of organizing your stuff will make it easier to stick to your wellness goals. {Tweet this}. I promise.   Get your zzzs at all costs. The third healthy holiday habit you need to have down this holiday season is your bedtime routine. Sleep hygiene is a really powerful tool in your wellness kit because the better rested you are, the less likely you will be to eat out of fatigue, stress, grumpiness or grinch-like energy. Choose a few things that you can do each night to make sleeping well a top priority: establish a bedtime, wash your face, brush your teeth, turn off all of your technology, spend a few minutes doing something calming you enjoy (read a book, journal, meditate), then turn off the lights. No staying up late wrapping presents. Your sleep is more important than that pretty bow.

3 Rules to Enjoy Seasonal Foods Without Wrecking Your Waistline

I’m not into the shame game. I know you’ve been looking forward to your _______________ (fill in the blank with candy corn, oktoberfest beer, pumpkin spice latte, cider donuts . . . ), just like you looked forward to the Valentine hearts, peeps and Cadbury creme eggs. And, I know I’m probably not going to convert (completely!) your cult-like desires to get you excited for figs, pomegranates or heavenly sweet potatoes instead. But I don’t want to make you feel bad about that. Let’s be realists. You’re thinking “OMG, (again, your blank) are BACK!!!” and then panicking with feelings that “they’ll only be available for 3 more weeks” only to find that you’re, ahem, pants don’t fit by the end of the month. I’m here to help. If you need to find a way to indulge in the seasonal foods you have mad love for without having to loosen your buckle before the next season hits, you’ve come to the right place. 3 Rules to Enjoying Seasonal Foods Without Wrecking Your Waistline: 1.  Grant yourself permission. I had a client with a self proclaimed addiction to peanut butter cups. She’d hit the vending machine hard around 3 o’clock, indulge her choco-pb habit, then throw away her healthy diet and “hate” herself the rest of the day. The first assignment I gave her was to go out and buy a peanut butter cup, IF, and only if, she truly craved it. She was not allowed to go to the work vending machine and buy it. She had permish to indulge in it if she took the time to assess the craving (was it just work boredom? habit?) and then decide if she would go out and buy it. Know what? As soon as she had permission, she realized she didn’t “need” them as much as she thought she did. Give yourself permission to have your favorite fall treat! Eating foods just for the sake of pleasure, in a conscious and deliberate way, is all part of healthy eating and will not zap your healthy diet. For the record, that client now regularly chooses healthy snacks like hummus and crudites or almonds and yogurt instead of peanut butter cups and has been doing uh-mazing. 2. Plan, plan, plan! Each and every one of us is unique and what works for one of us, may not work for another. But here are a few tips to help you plan your treats. Try to: indulge in your fall goodies twice a week and give up another conscious indulgence to make that happen (meaning you may have to give up your usual serving of fries that you look forward to on the weekend, so you can eat the cider donut). get it out of your system and buy one bag of candy corn and add 5 pieces to the 10 almonds you have between breakfast and lunch until it’s gone. make a date with a friend to enjoy and indulge in (fill in the blank again!) and follow it up with a long walk to catch up. 3. Be mindful and deliberate. Its a sad thing when I hear a client tell me that they indulged in their fave indulgence and “didn’t even taste it” because they were beating themselves for eating the treat before they even finished it. Don’t fall into that trap. Make it a conscious indulgence, eat slowly, enjoy every bite and remember every meal is a Monday morning. Make the next thing to hit your lips uber healthy. Grant yourself permission, plan your treat and ENJOY it! Slow down by using a plate and real napkin. Do not take a nibble while texting, hailing a taxi, watching TV, chatting on the phone or opening up your mail. Be present and in the moment. After all, the seasons change quickly. Bookmark this blog. Refer to it in the winter, when Santa Claus is comin’ to town, in spring when the Easter chocolates are everywhere and again in the summertime when the ice-cream truck is ringing for you!  

The Best Portion Control Hack to Avoid Overeating

Figuring out how much you need to eat to reach your goal (weight loss or just maintaining!) is just as important as choosing what to eat. And portion control is usually not for the faint of heart, especially when your stomach is sounding like bad radio static. Have you ever noticed that the apple and peanut butter you usually have as a morning snack is sometimes perfectly satisfying? Sometimes that same apple and peanut butter doesn’t do the trick at all and you’re starvin’ for lunch before 11 a.m. or you eat the apple and peanut butter and dig your spoon back into the PB jar for just a little more. And, then more, and then more, and then more peanut butter. What’s the deal?  How much of this apple and PB goodness should you be eating? The Hunger Quotient Portion Control Hack Today I’m gifting you with one of the best hacks to conquer portion control; the Hunger Quotient (HQ).  Your HQ is one of the more difficult concepts to wrap your head around (yes, it takes mental work!) when it comes to healthy eating. But you can do this, you can learn this, it eventually becomes easy, and it does work. It will be one of your greatest nutrition tools in your knowledge base (regardless of the food you eat) and get you closer to the healthy eater you were meant to be. What is Hunger Quotient? Your HQ is a number on a scale of 1 – 10. It helps you determine how hungry you are and figure out your appetite at any given moment.   When you were born, you had the ability to eat when you were hungry and stop when you were full. As you grow, that ability sadly diminishes. As an adult,  you eat for so many reasons other than true hunger, and sometimes you eat without any hunger. Yes, we’ve all done that!  Many times! Stress, your previous meal experiences, emotions and hundreds of other factors influence your appetite. Quieting all of this “noise” that has a say (a big one) in what and how much you’re eating, connecting with your true hunger and giving an objective number to your readiness to eat is essential to eating the right amount and for the right reasons. Working Toward a HQ Goal This may sound easy, but it takes loads and loads of practice. The pay off? A lifetime of weight management once you conquer this. I promise. I live by it. Your goal is to always be between 4 and 6 on the HQ scale. You do not want to be starving or stuffed. You want to feel empowered knowing that you’ll be eating again in a few hours, so there is no need to overdo it at this meal, or under-do it at the next. At the beginning of each meal, you should be aware of slight hunger as you tuck your napkin onto your lap, take a sip of agua and pick up your (preferably not plastic) fork. You should not be ravenous. Being an 8 or higher on the hunger scale makes it impossible to be in the moment because you’re so hungry all you can do is focus on getting food in your belly.  Translation: Head-first into the leftover Chinese food container. Every opportunity to eat is an opportunity to eat just enough to be comfortable, something I call slightly satisfied. When you are at a 4 on the HQ scale, slightly satisfied, you are just right. This is because you have eaten just enough to feel content without needing to loosen your belt or take a nap. This may sound simple, but it can be the most difficult part of healthful eating. Understanding your HQ forces you to slooooow down. If you need a good example of a healthy meal that is properly portioned, try my Dijon Salmon. Then, before you dig in, take a deep breath and a few sips of water. Turn off your brain, which is telling you, “I always have room for dessert.” Shut down those childhood thoughts telling you, “I must clean my plate.” It’s not easy to get into this mindset of shutting down these thoughts, but you can do it! Take a few minutes to eat your food mindfully and check in with yourself as you go. Is the feeling of hunger going away? Are you enjoying your soup? Could you stop eating now and be satisfied, even though there are a few bites left? There is no true answer to the question, “how much should I eat?” It changes meal by meal and day by day. But conquering this feeling of being slightly satisfied will change everything. Your Secret Weapon to Finding Your Healthy Weight Regardless of whether you’re eating a kale salad or fettuccini Alfredo, if you never eat past this feeling, you’ll never overeat too dramatically. (I’m not encouraging the Alfredo, btw. Just sayin’.) Remember to follow these simple guides and you’ll be well on your way to healthier portion control. Take a minute to shut the voices in your head off, and listen to your HQ. This will help you figure out how much your body needs. Use your HQ and not calorie counting to monitor your food intake. You are not eating numbers, you’re eating food! Mastering your HQ will likely help you eat the proper amount of calories to meet your needs. Today you might need half the meal to satisfy your belly, and tomorrow you might need to finish your plate, plus an extra serving. This is normal. Become confident listening to your body. Don’t give up on this. It’s your secret weapon to finding your healthy weight.    

5 Healthy Snack Ideas That Require NO Skills

I’ll set the scene. It’s 4PM. Your morning coffee has worn off. Your lunch was 3 hours ago, dinner is at 7PM and you have 15 minutes before your meeting. And, you’re about to crash hard. Must. Have. Fuel. You always have a yogurt just about now, but . . .uch. You have no interest in it. You’ve unenthusiastically had the same one for the past 3 days. If this is you, right now, go ahead and eat it today (it’s better than the candy jar on your boss’s desk) but tomorrow try one of these 5 fab healthy snack ideas that need no skill and are ready in seconds.   5 Healthy Snack Ideas That Require NO Skills:   Healthy Trail Mix Who doesn’t love a little somethin’ sweet and crunchy? Break out a bunch of tupperware and toss in 1 cup GMO-free air-popped popcorn, 1 ounce dried apricots (about 4, but double check with the packaging and make sure no added sugar or sulfur) and 10 almonds. Make a bunch to grab and go. Better yet, have your kids do it. Gorgeous fuel: calories 185, fat 6.5g, protein 4g, fiber 4.5g. Eggs in a (Leafy) Blanket If you can boil water, you can have hard boiled eggs anytime. Boil up a bunch on Sunday. Slice ‘em up in one quick step and eat ‘em on a romaine leaf, wrapped up like a little burrito. Voila. Two large hard boiled eggs on 2 romaine leaves serves up 157 calories, fat 11g, protein 12.5g, fiber 0. Chickpeas + Chia If unusual eats are what you crave, grab a green magic Mamma Chia Squeeze (loaded with omega-3s and fiber) and an ounce of roasted chickpeas. You can mix and match your chia squeeze and chickpea flavors (you can also buy these at the grocery if you don’t want to make them yourself) for endless excitement. No assembly required, you’ll refuel with 180 calories, fat 2g, protein 7g, fiber 9g. Calming Oatmeal If you are a self proclaimed stress eater, I have a perfect comfort snack that you can feel great about. OK, so you do need hot water, a bowl and spoon, but if you unleash a packet of high quality oatmeal into a mug, stir in some coconut chips and sprinkle with cinnamon, you’ll release some serotonin, and your fried brain will thank you: calories 245, fat 10g, protein 6g, fiber 8g. Bonus if you take deep breaths and enjoy slowly. Avocado Lentil Boat It doesn’t get healthier, more satisfying or easier than this, peops. Halve a small avocado. Fill with ¼ cup steamed lentils (you find them in the refrigerator section by the produce) and a squeeze of lemon. You can use ¼ cup prepared tabbouleh instead, if lentils are hard to come by. Avocado + lentils: calories 127, fat 7g, protein 5.5g, fiber 7g. Avocado + tabbouli: calories 169, fat 12g, protein 3g, fiber 5.5g Covet your co-worker’s snacks no more. Get out of your snoozers snacktime rut. If any of these 5 delicious, healthy snack ideas take you more than 5 minutes to grab and go, somethin’s wrong. Happy snack time = happy, more productive you.

Top 8 Summer Travel Tips to Stay Healthy

Does a full-fledged war launch inside your brain every single time you get away on vacay (or even just a summer travel weekend)? You want your theme song playing in your head as you strut your stuff on the beach in your bikini and shades and turn a few heads (no shame in that!).  You’ve worked hard for months, fueling with your new favorite chia, coconut, and Greek yogurt breakfast, hitting the 6:30 a.m. HIIT class and religiously drinking your water (with lemon, of course). But the minute your toes touch sand, you nod a big “hell yeah!” to the lobster roll on a buttered bun, forget about asking for salad instead of fries, and wash it all down with a cold one. This is the internal conflict we all face: Eat the healthiest foods available and feel (and look) good, or eat the most indulgent foods at our fingertips for the sake of “enjoying” our vacation. If you feel like I’ve read your diary, I haven’t. It’s human nature to prefer sweet and salty foods. And it’s not human nature to resist enjoyment and pleasure when you’re on vacation. Our brains are designed to do things that release happy hormones (eat sugar, make love, play). But we can’t forget the emotional, cultural, and experiential reasons as well: You’ve worked hard, and you want to reward yourself for your efforts. So what’s a vacationer to do? Think big pic, friends. Reward yourself by being good to YOU, and learn that there are indeed better rewards than a lobster roll. Summer Travel Tips to Stay Healthy 1. Eat well even if you didn’t just eat well. Even on vacay, treat every meal as an individual opportunity to eat well. If breakfast is easy because you like healthful breakfast foods and they are available, then don’t give in to the loaded pancakes and hash just because. Enjoy every bite of your poached eggs, whole grain toast, and fruit salad. If you overdo it with fries at lunch, don’t start dinner with three buttered rolls, because you think, “Well, the day is ruined.” It’s NOT. 2. Prepare and be, well, prepared. You have to pack your suitcase. You have to unpack your suitcase. Plan your groceries like you do your clothes and shoes. Pack snacks next to your bikini. Before you head out on your trip, advance order your groceries for delivery so you can unpack your arugula when you’re unpacking your flip flops. (Bonus: The empty space left from eating your snacks leaves perfect spots for your shopping treasures.) 3. Pack non-perishable snacks. I’ve shared some awesome healthy snacks on the go recently and if the kids are in tow, make sure you check out this advice, too. Trust me, they’ll make summer travel that much easier. 4. Make a makeshift meal. If your flight is delayed, you slept through breakfast, or you’re otherwise out of luck, you can make it until the next meal or snack by surviving on a makeshift meal of an oatmeal pouch, a nut butter packet, and a portion of dried fruit. 5. Make a survival plan. Have an “I will survive” clean meal you can get anywhere. Anywhere. Know that if you stop at a quickie mart you’ll grab a Greek yogurt, sleeve of nuts, and piece of fruit. Coffee joint only place to grab grub? Have a latte and a Kind bar. When all else fails, you can get a mixed green salad and grilled chicken at just about any restaurant. Knowing what you’ll get anywhere leaves you less tempted to make a bad choice when you’re hungry. 6. Get your sweat on.  Let’s get real friends. You have more time to exercise on vacay, not less! Set your exercise goals before day one.  Are you going to knock it out first thing the morning? Or go for a sunset run every day? Personally, I love a morning workout because it motivates me to stay inspired for the rest of the day. Vacation is also a great time to try something new, so don’t be afraid to add beach yoga or stand-up paddling into the mix. Warning: A bonus walk or tennis match after you’ve already done your scheduled workout may just make you smile. Give it a shot. 7. Consciously indulge. Plan decadent treats into your summer travel. Depending on how long your trip is, choose a day (or a few max) when you’ll give yourself permission to eat something just because it’s yummy. Look forward to a small ice cream or a homemade treat from the candy shop. You can and should enjoy the indulgences that matter most to you on vacation. Don’t deny yourself entirely or pick off of everyone else’s plates. This behavior can be mentally draining (“I can’t believe I ate that,” etc. etc.). Better to eat empowered and say, “I CAN have this ice cream.” 8. Feed your soul. Fuel yourself with experiences, exploration, enjoying your loved ones, and the adventure of your getaway. Take the focus off of the food and put it into your memories.   (Featured Photo: Shutterstock)

Are Your Healthy Habits Being Blocked By Digestion?

By Ashley Koff, RD You are what you eat, well, not quite… On your path to a nutritious life you’ve been learning about all the great foods you can and should eat. Keri and her team are amazing at coming up with fun and delicious ways to get these foods into you for a healthier, happier you (and family). Are you eating your kale and quinoa, drinking your water with lemon, and using coconut oil on your bod and in the pan? These things are amazing for you IF they get where they need to go in the body. And that, my friends, is where so many of us have problems these days.  Last week, as us RD gals caught up, I shared “I know they say ‘you are what you eat’ but I say ‘ you are what you digest and absorb’” to which Keri said “love it! Will you guest blog for me and explain why.” So here I go: Did you know our digestive lining is meant to be like mesh (think panty hose) but many of us have the start of a run or worse, have runs that aren’t just letting some skin show through – they are actually letting the nutrients we want in our digestive tract to “leak” out along with stuff we should be eliminating too – this is creating a hot mess of intolerances, skin irritation, bloating, and suboptimal nutrient absorption. But if I eat right and exercise, why would this be happening? Stress – even the good ‘I did a triathlon’ or ‘I birthed a baby’ stress – is often the culprit, along with medications we took when we needed (antibiotics, steroids, birth control) and those unfortunately coming in by way of our adulterated food and water (we know today to choose antibiotic-free meats and dairy but most of us have been consuming it for far longer than not). UGH! So what can I do and does it mean I have to buy a whole new digestive tract? LOL! No. But we do need to start today to add to all the smart Nutritious Life steps, the step called – repair work – as in ‘How to heal and promote a healthy digestive tract’.   This begins with an assessment – ideally monthly – to see how things are or are not moving, and how they are or are not smelling.   If there’s something going on all the time, you would do best to talk to an RD or MD who knows about digestive issues ASAP. But for all of us who just feel we need and want to optimize our digestion to get all the benefits that go along with it (better energy, healthy immune system, healthy skin, and better body composition results – think bye bye belly fat) when combined with optimal nutrition, fitness, and sleep, we can consider adding the nutrients that work together for optimal digestion.  Symbiotics combine nutrients such as Lactoferrin, Immunoglobulins, and Proline-Rich Polypeptides – which are big words for nutrients the body uses to promote a robust intestinal lining and healthy intestinal flora – net, net, think of it as beyond the nail polish you would use to stop a run, it’s the goods that deliver a whole new pair of pantyhose without you having to go to the trouble of getting a new pair! So consider that while we love an organic kale juice and water with lemon, part of a Nutritious Life is making sure your body gets the great nutrition you are bringing into it.

Perfect Coleslaw and Potato Salad Without Mayo

Raise your hand if you equate a bbq with coleslaw, macaroni salad and potato salad. After all, they’re tradition, right?! But let’s be honest. More often than not, many a backyard feast winds down with containers missing only one spoonful of each salad and a thin brown coating atop of what’s left. In the end, they all wind up in the garbage. Since we have all come to expect these traditional dishes at traditional cookouts, I am often asked what to eat at a fete that has burgers, dogs, mayo based salads and little else (answer, eat the lettuce, tomatoes, onions and pickles with a grilled burger and no bun). If you’re looking forward summer bbqs this year, give your mayo salads a facelift and everyone will be eating them, loving you, and sticking to their healthy ways. Party on. Coleslaw Without The Mayo Coleslaw should be healthful! After, all, it’s mainly cabbage. Lots of more healthful versions use Greek yogurt to replace the mayo, but both ingredients expire quickly and you want to keep your guests safe. Try a vinegar based coleslaw that is delicious and safer than the traditional version. I’d make a double batch and hope for leftovers! Macaroni Salad Without The Mayo Macaroni salad is comfort on a fork, but the processed pasta, fat-laden mayo and nutrient poor ingredients aren’t going to set you up for fueling yourself well. Use a high fiber pasta and try a pasta salad full of veggies or a pesto pasta salad that uses good fats for amazing flavor. I’m not gonna lie, I’ve tossed in a spoonful or two of flax meal to boost the nutrition and nobody noticed. Potato Salad Without The Mayo Potato salad takes so much work to make — you gotta peel the potatoes, boil ‘em, wait for them to cool, dress them and then refrigerate them so the flavors can marry. Who needs all that work for something so unappreciated? Try a farmer’s market potato salad that you can throw in the oven and feel great about eating. Yes, I know coleslaw nad macaroni salad and potato salad without mayo is going to feel a little different. A little strange, maybe. Try these anyway! You can have the comfort and tradition without ditching your healthful ways. You’re welcome.