Featured In Athleta: How to Make the Most Out of the End of Summer

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Even though September is almost upon on, summer isn’t over yet in San Francisco. In fact, the sunniest months are just beginning! In the Bay Area, “Indian Summer” falls between September and November and this is the time of year locals and tourists alike flock to the city’s many parks, trails and beaches.

For this season’s top outdoor activities, we thought who better to turn to than Haley and Claudine, the gals behind the 10 Day Health Challenge [http://18grains.com/10dayhealthchallenge/]. Haley, holistic nutritionist and Pilates instructor, and Claudine, natural chef and spinning instructor, take you through their favorite (and healthiest ways) to spend a day enjoying the San Francisco sun.

 

 

  • Culinary Corner & Panoramic Picnic

 

Nob Hill is a mecca for boutique eateries, artisan coffee shops, and mom and pop grocery stores, making it a great neighborhood to stock up on goodies for an urban picnic.

 

First, grab a light and refreshing acai bowl loaded with fresh fruit and superfoods from Basik Acai [http://www.basikacai.com] on Polk and Pacific Street: ten times healthier and tastier than frozen yogurt, but just as satisfying! Two doors down you’ll find the Becampo Meat Co. restaurant and butcher shop [http://www.belcampomeatco.com]. Offering the highest quality organic, house-cured meats and regional wines, this is definitely a local’s favorite. Grab some salumi and cross the street to Cheese Plus [http://cheeseplus.com] for a huge selection of local and international cheeses, as well as a range of other artisan treats and fresh baguettes.

 

Ready for your picnic? Five blocks up to Russian Hill, on the corner of Vallejo and Taylor, lies San Francisco’s smallest park, Ina Coolbrith Park. It truly is a hidden gem, with a spectacular panoramic of the Bay Bridge and North Beach. Have a seat, enjoy your company, nosh on good food, and gaze over the San Francisco Bay in this tiny sanctuary.

 

2) Biking the Golden Gate Bridge

The Bay Area has a growing cycling community, especially this time of the year when the weather is warm. For a bit of exercise and gorgeous views, try the 8 mile journey from San Francisco across the Golden Gate Bridge to Sausalito. Not to worry if you don’t own a bike, places such as Blazing Saddles [http://www.blazingsaddles.com], will rent you one (with a basket!) for the day.

 

One our favorite routes starts at Fort Mason, winds along Crissy Field, up Battery Trail and crosses the bridge. Head down to the Marin Headlands and into the charming town of Sausalito, known for it’s houseboat communities and seaside restaurants, cafes and bars. Enjoy a refreshing drink or ice cream at a patio table while looking out into the sparkling blue bay. Bar Bocce [http://www.barbocce.com] and Cibo [http://cibosausalito.com/index.php], both on the main drag, are two of our favorite places to spend a few hours on a sunny afternoon.  

 

3) Basic Training in Hayes Valley

Sure, San Francisco is known for its museums, Victorian architecture, and historic sites, but there are plenty of things to do that please the more fitness-minded. Let San Francisco— literally — be your playground! After exploring the vibrant Hayes Valley neighborhoods, hop over to Basic Training [http://www.basictrainingsf.com] on the corner of Hayes and Octavia for a seriously hard core workout.

 

Basic Training is a pop-up fitness hub created by Jenn Pattee [http://www.basictrainingsf.com/instructors/] (who doesn’t love supporting badass entrepreneur women?)! The parking lot-turned-grown-up-playground is open to the public every day for free. Use the space on your own time, join their free Saturday morning classes, or follow instructors as they lead you through the cityscape, sprinting down alleyways, hopping over benches, and doing pullups on streetlights. Basic Training makes working out unorthodox and fun, while showing you that the city can be a gym without limits.

 

Don’t forget to grab an organic cold-pressed juice from the Juice Shop [http://www.juiceshop.com] next door. You’ll need a thirst-quencher after that kickass workout! it

 

 

4) Golden Gate Park and Outer Sunset

With countless things to do in the 1000-acre Golden Gate Park, peddle boating at Stow Lake is a must. Rent a boat from the Stow Lake Boathouse [http://stowlakeboathouse.com] and spend a few leisurely hours exploring the manmade lake and scouting for wildlife.

 

Next, head a few miles west to the Polo Fields, another hidden gem tucked away from the hustle and bustle of city life. This is a great place for strolling around the trails, finding casual soccer games, or even listening to summer concerts. Turn up the fitness level by using the bleachers and tracks around the polo fields for interval training. If you have a hankering for more upper body exercise, you’ll find the Perrier Parcourse at the outer rim of the track. Built in the 1970s, the parcourse offers a series of rustic strength training stations where you can get a full circuit workout (and maybe a sliver if you’re not careful!).

 

The Outer Sunset is just a few blocks south of the Polo Fields and well worth a visit. Since Karl The Fog [https://instagram.com/karlthefog/?hl=en] (yes, it has a name!) is likely absent during San Francisco’s Indian Summers, now is the best time to explore this often-ignored, yet charmingly beachy neighborhood. Grab a coffee at Java Beach Cafe [http://www.javabeachsf.com], just one block from the Pacific Ocean. Continue up Judah and you’ll find Outerlands [http://outerlandssf.com] (cozy New American eats) and Judahlicious [http://judahlicious.com] (funky natural foods and juice shop).

 

Authors: Haley Whitley & Claudine Dagit

Claudine, natural chef, and Haley, holistic nutritionist, co-founded the 10 Day Health Challenge. Together they created a guided program to inspire healthy eating and mindful living. Their seasonal Challenge will show you that eating a diet based on whole foods can be deliciously enjoyable, cost-effective, and save you time in the kitchen. They don’t believe in counting calories or fad diets: they’ll shake up your approach to home cooking while making you feel like the a pro in the kitchen. Check out the 10 Day Health Challenge website [http://18grains.com/10dayhealthchallenge/] to learn more about their seasonal programs, which are full of nutritional support, grocery shopping lists, recipes, and a full 10 day meal plan! Claudine is the Founder and Head Chef at Cooking With Claudine [http://cookingwithclaudine.com].  Haley is the Founder and Director at 18grains Nutrition [http://18grains.com].

 

 

  1. Beach Chalet live music / ocean beach
  2. Trail run Lands end (RUNNING PIC)
  3. Picnic in SF: pick up food from Ft. Mason farmers market, Bi-Rite and sit in Dolores Park for a picnic, local artisan food, juice shop project juice mocktail (PICNIC PIC)
  4. Horseback riding
  5. Surfing lessons
  6. Basic training SF by Palace of Fine Arts
  7. Cool off Basik Acai on Polk (FRONT PATIO)
  8. Parcourse, lunch at Outerlands (STRENGTH TRAINING)
  9. Walking tour (JUMPING PIC)
  10. Fort Funston hike LOVE this place
  11. Moraga Stairs
  12. Twin Peaks
  13. the zoo

 

PHOTOS: 10am-1pm

  1. Meet at Basik acai
  2. drive to Russian Hill park picnic
  3. walk for jumping shot (maybe cable car)
  4. drive to Hyde st. for bike rental w/ GG bridge in the background
  5. Hayes Valley basic training- trainer to meet at 11:30am
  6. Parcourse

 

GG Park & Outer Sunset

  1. Peddleboating at Stow Lake http://stowlakeboathouse.com

https://www.erat.org/pullups.html

2) Parcourse at the Polo Fields Use the stations for upper body

-Sprint around the polo fields

Finish with a hearty lunch at Outlerlands and a Snowy Plover at Andytown

 

Bike the GG bridge

-2715 Hyde St. location FREE rentals, I called them and said we’re coming Tuesday, office manager Emily, talked Lauren

Lunch in Sausalito at Cibo

-take the ferry or bike back

 

Walking city tour

http://www.sfcityguides.org/current_schedule.html

 

Panoramic picnic

Start at the corner of polk and pacific and pick up deliciousness

I like the magic corner of cheese plus,  belcampo and bask acai on polk and pacific

walk down polk towards broadway street and then up vallejo to the “smallest park in SF” for a picnic

4th photo shows a good view http://www.sanfranciscodays.com/russian-hill/

After the picnic walk to where we took the jumping shot and then take a left on green

walk down the hill to hyde and hop on the cable car and take it to where we pick up the bike rentals

Or we can walk all the way down hyde street – will pass windy road and a great park where I run the stairs in the morning

 

Hayes Valley

Basic training – juice shop

 

Wellness Wednesdays: Citrus Roasted Carrots (giant salad!)

Roasted Carrot Salad

Citrus Roasted Carrots
Quinoa Pilaf: White Lima Beans & Currants

Arugula & Radicchio Salad
Hazel Nuts & Orange Champagne Dressing

farmers market

Preheat the oven to 425
Scrub and slice the carrots lenghtwise
Toss the carrots with evoo, salt, pepper and orange zest
place cut side down on a foil lined baking sheet (with melted coconut oil) and roast for 20 minutes, or until for tender
Meanwhile, cook the quinoa and beans.  Drain and toss together with currants and lemon olive oil
Thinly slice the radicchio and toss with arugula
Toss with a homemade orange dressing
Chop together hazelnuts and parsley – mix with orange zest, evoo and salt
Plate and enjoy warm or at room temp!

Wellness Wednesday: 3 Recipe we ALL can agree on

These recipes are simple, nutritious and perfect for anyone avoiding –
gluten, dairy, sugar, eggs, grains or legumes 
(almost paleo, however I used sweet potatoes – apparently our paleolithic ancestors cooked meat but not potatoes. whatever.)

Simply omit the animal protein and double the portion size for a deliciously healthy Vegan or Vegetarian variation.

You know what?  I’m shifting the perspective here… Whether you’re avoiding certain ingredients or not –  these are just delicious recipes I know you’ll love, and will leave you feeling nourished, energized and satisfied (not bloated and heavy)!

The common thread here is WHOLE, SEASONAL, ORGANIC ingredients…

MENU:
  • Honey Harissa Salmon ~ Roasted Root Veggies ~ Jalepeno Lime Chimichurri
  • Thai Shrimp Skewers ~ Rainbow Veggies & Cauliflowre “Rice” ~ Sweet&Spicy Almond Sauce
  • Pecan Crust Chicken ~ Zucchini “Spaghetti” ~ Vegan Kale Pesto
Honey Harissa Salmon ~ Roasted Root Veggies ~ Jalepeno Lime Chimichurri 
Recipe:
Combine harissa, lime and honey to taste.  Marinate over salmon.  Cook flesh side down for a few minutes in a skillet.  Flip and cover the pan with a lid and continue to cook for 3-5 minutes.
Chimichurri:  Blend: Cilantro, lime and jalepeno with olive oil and a bit of honey – season with s&p.
Toss with roasted root veggies like sweet potatoes, beets and carrots
Thai Shrimp Skewers ~ Rainbow Veggies & Cauliflowre “Rice” ~ Sweet&Spicy Almond Sauce
Recipe:
Sweet&Spicy Almond Sauce: Blend Almond Butter, Lime juice, hot sauce, red thai chili paste, honey, rice wine vinegar and hot water.
Cauliflower “Rice”:  Finely chop cauliflower and steam.  finely shred rainbow carrots, snap peas, bell peppers and cabbage.  Saute with ginger and scallions.
Pecan Crust Chicken ~ Zucchini “Spaghetti” ~ Vegan Kale Pesto
Recipe:
Kale Pesto:  Blend Kale, Nutritional yeast, lemon, pine nuts, almonds, olive oil, and season with salt and pepper.
Zucchini “Spaghetti”: using this amazing Julienne Peeler to make zucchini pasta and saute with coconut oil and pesto.
Pecan Crusted Chicken.  Coat Chicken strips in egg whites and finely chopped pecans – bake on parchment paper lined baking sheets – 400 for 10 minutes on each side.

Wellness Wednesday: STOP worrying about all the foods you “can’t eat”

As a woman who enjoys the occasional glass of wine just as much as a green smoothie, I thought I’d share with you my underlining philosophy on food and eating – that I hope anyone can agree with: paleo, vegan, what have you.

1) 
ADD HEALTHY FOODS!  
Cutting out the foods we enjoy, grew up on, or are a part of our culture can be difficult and a bit sad.
I mean, who wants to give up Matzo Ball Soup!?

Therefore, I propose we start small by introducing new and delicious, nutrient dense foods into our day.
Here are a few examples of how you can do that:

  • Start your day off with lemon water
  • add chia seeds, cinnamon and flax meal to your morning oats
  • sprinkle hemp seeds on your salad at lunch
  • pack your own hummus and loads of veggies for a snack
  • have a green smoothie with a superfood powder in the afternoon

There you have it – you just added 400 calories of nutrient rich foods that boost your immune system, create healthy hair, skin and nails, and provide your body with nourishment that will actually keep you feeling satiated and satisfying.  You’ll notice that nutrient dense foods will fill you up and keep you energized for longer than empty foods (Honey Bunches of Oats and Cheezits).

2) 
LOOK AT ALL YOU CAN EAT
With all this hype and chatter around dairy, gluten, sugar, soy – what our paleolithic ancestors ate and didn’t eat –  it seems almost impossible these days to know what’s good for us and what’s not…

I propose we shift that perspective.
What about if instead of dwelling on the foods we can’t eat, we start thinking,
“I can eat anything from the earth!”

How amazing would that be!?
I think we’re safe to assume that if cultures have been eating it for thousands of years, we’re cool to, too: coconut, rice, fish, lentils, mango, honey, miso paste. 

I don’t think the man in the Japanese fishing village is worrying about consuming too much rice or miso soup (fermented soy).
It’s the American diet we should be questioning, the ThinkThin power bars and diet sodas.  

News flash for those avoiding gluten:
Gluten is only found in 4 grains: rye, bulger, barley and wheat.  
Which are easy to avoid if you are eating a whole foods diet.
I mean how often do you go to the bulk aisle and scoop out a bag of bulger? Not often.

Look at it this way, in the bulk aisle there are LOADS of grains that are gluten free which you probably have never tried, let alone heard of.  So why not try something new!?
For example, millet, quinoa, all rices, oats and amaranth are all gluten free.

In addition, as opposed to replacing your cookie with vegan or gluten free cookie, try satisfying your sweet tooth with THESES!!

And while we’re talking about clean eating and mindful living…I’d love to invite you to
JOIN ME ON May 30th in West Marin

It’s a weekend of combined
HEALTH: 
green smoothies, walks, mat movement, massage, relaxing
AND INDULGENCES: cheese from the farm, wine, chocolate

Wellness Wednesdays: Paleo Pancakes

 

Hello Friends,

So, what in the world makes a pancake “Paleo” ?
They’re dairy free and grain free! Seems almost impossible, right?
(note: I am NOT supporting the paleo diet as a healthy lifestyle choice)

Unlike your typical order of short stacks, which give you a sugar rush that is immediately followed by having to take a nap, these little buggers have just the right amount of fat, carbs and protein to keep you energized and satiated for hours.

I created these light and airy pancakes for our 10 Day Health Challenge Spring Guide and my bet is they become your Sunday staple too :)
(you can still get the 40+ healthy recipes here)

So, what’s in them….

 

Paleo Pancakes 

Ingredients:
1 ripe banana
2 T nut butter (walnut pictured)
1 egg
½ t vanilla extract
½ t cinnamon (or more) to taste
¼ t sea salt
1 t coconut oil

Toppings: honey, nuts/seeds & coconut

 

Directions:

1) Mash banana with a fork and mix in the nut butter and cinnamon

2) Scramble the egg with vanilla and salt and add to the mixture. Combine well

3) Melt the coconut oil in a nonstick pan, pour in half of the batter and cook for about 2 minutes on each side. Repeat with other half of the batter.

4) Serve topped with a drizzle of honey and slivered almonds

Endless Variations:
you can switch up nut butters
use almond extract in place of vanilla
add blue berries along with 1 T of flaxmeal
pumpkin spice for cinnamon
coconut milk for honey on top
maple & pecans in place of honey & almonds

Featured In Fridays: Mind Body Green

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What’s better than a Simple-Spring-Supper that only takes 5 ingredients and 5 minutes of hands on time!?
Yum, nothing. 

Scroll down or grab my recipe on Mind Body Green today!

And that’s not all – we’ve got 40+ simple recipes and healthy living tips that’ll leave you feeling like a rock star in the kitchen and cleansed for spring – check out our 10 Day Health Challenge guide!

 

 

Ingredients:
Olive oil 2 chicken pieces (8-9 oz. total)
1 artichoke, trimmed and cut in half
4 new potatoes, cut with slits ¾ of the way through
1 lemon Sea salt, fresh pepper, Italian seasoning
2 T Lemon Caper Dressing
2 cups mixed greens

Directions:

1) Preheat the oven to 400 and bring the chicken to room temperature. Coat a baking dish with olive oil.
2) Securely pack in the chicken pieces, artichoke halves and potatoes. Drizzle with 2 T of olive oil, salt, pepper and Italian seasoning. Squeeze half of a lemon over the artichokes and the other half over the chicken. Cover with foil and bake for 30 minutes.
3) Remove the foil and continue baking for 10-15 minutes (or until the chicken is cooked through).

 

Wellness Wednesday: Spring Scallops

Scallops with Spring Veggie Pilaf Ingredients:
Coconut oil
1 crookneck squash or zucchini
chopped ½ bunch asparagus
chopped ½ cup chopped green beans
¼ cup veggie broth
¼ cup cooked quinoa

Directions:
1) Wash and prep the veggies (make sure to save half of your green beans for tomorrow’s dinner). Heat 1 teaspoon of coconut oil and saute veggies until cooked, about 5-7 minutes.
2) Add quinoa and veggie broth to the pan. Cook for another few minutes and season with sea salt and fresh pepper. Cover with a lid and keep warm while you make the scallops
3) Pat the scallops dry and season with salt and pepper. Melt 1 T of coconut oil in a small pan and add the scallops to the hot pan. Sear for 3 minutes without disturbing, then flip, and sear for another 3 minutes. Scallops should be well-browned on both sides.
4) Prepare a plate the warm veggies and top with scallops.

 

 

Wellness Wednesday: A little Papillote de Provençal :)

Meaning a little packet of Provence
 one of my favorite ways to cook fish is provencal or Mediterranean style:
capers, olives, tomatoes, rosemary and white wine
it’s heavenly combination!
Cooking fish in a parchment paper packet is wonderful for many reasons:
-simple with very little hands-on time.
-healthy way of cooking because the fish is steamed in it’s own juices.
-They are fun to serve at dinner parties, guests are impressed.
-you can customize the packets…Someone doesn’t like capers? No, biggie, leave ’em out!
-And the possibilities of herbs, vegetables and fish you can use are endless!
This dish is a perfect example of when I cook and not use a recipe or really pay attention to quantities. It’s really up to you and your preferences.  If you really like capers, add more! Or use thyme in stead of rosemary if that what you have on hand.  So, with that said, I’l list the ingredients but don’t pay too much attention to the quantities- make it how you like!
Serves 4
Ingredients:
1/2 cup of cherry tomatoes halved
1/4 cup kalamata olives, halved or chopped
2 T capers
1 T rosemary
2 T white wine
4 pieces of cod
2 cups of a cooked grain
Preheat oven to 350
Now the fun part- assembly!
In a bowl combine the fist 5 ingredients
Cut 4 pieces of parchment paper into large oval shapes, as wide as the length of fish
Fold the paper in half
Place 1/2 a cup of rice right beneath the fold
Season the fish with salt and pepper
Top rice with fish
Evenly top the fish with your caper olive combo
Fold over the parchment paper and crumple close the packets
Place them on a baking sheet
Bake for 20-25 minutes
Careful when opening, steam is hot
This is nice served with roasted asparagus
While the fish is cooking toss asparagus with olive oil, minced garlic, salt and pepper
Spread on a baking sheet
When you take the fish out, turn the oven to broiler, and put in the asparagus
Set the timer for 2 minutes
Meanwhile, open the fish packets and plate them
Toss the asparagus again and return to the broiler for 1-2 minutes
Divide asparagus evenly among the plates with fresh lemon

Featured In: Mind Body Green

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So excited for my Winter Citrus Salad to be featured in Mind Body Green!

As you know, when cooking I chose every ingredient for a specific reason and eat for a “purpose” :) this recipe is a perfect example of just that – each ingredient serves a health and nutritional benefit plus the combination of citrus and fat is key!
Haley, my partner at 10 Day Health Challenge and amazing holistic nutritionist, explains in the article why this is such a Super-Detoxifying recipe!  

Grab the Recipe Here

Photo credit to my talented friend and TRX extraordinaire, Eric Wolfinger :)

You Can read WHY grapefruit and fat is a perfect pari on my blog post HERE
Not only are grapefruits delicious, but they also
make a great FACE MASKS!
Recipe HERE 


Wellness Wednesday: Put An Egg On It!

Hello Friends,
Thought I’d share with you my current favorite Go-To-Meal:
I roast loads of veggies and #PutAnEggOnIt
(I’d rock that # bumper sticker)

poached on miso roasted veggies
roast kabocha, sweet potatoes, snap peas & kale in miso dressing
serve cabbage & chickpeas with a bit of miso dressing
“Perfectly Poached” recipe HERE

Miso Dressing: 1/4 cup miso paste, 1 T honey, 1 T sriracha, juice of 1/2 a lime, 1 T mirin, 1 T tamari (serving 4)

roasted in a nest of cauliflower & kale
with lemon zest & chili flakes

seriously, less hands on time than scrambling!
checkout my recipe HERE

baked in a portobello mushroom
with fresh herbs (optional parmesan)

this works wonders in an avocado too

Wellness Wednesday: Beauty, it starts on the inside

Before we can throw green tea, kale and brazil nuts at our wrinkles, we must go a little deeper than what’s on our plate.  I think we can all agree, that the most beautiful woman in the room is the happiest woman in the room.  No amount of makeup and hair products can fake that natural glow and vibe of a radiating happy chick!  I love talking about foods and their health benefits, but I think first we should all remmind ourselves of this:

 

Now to what;s on your plate.  It’s true, our food choices give us the power to reshape our beauty and body from the inside out.   The foods and nutrients we consume affects cell growth (in our skin, hair and nails), therefore, it’s important we eat what’s best for maintaining healthy cell rejuvenation.  Mother Nature has been so kind as to give us a planet full of berries, herbs, nuts, fruits and veggies, all of which are loaded with vitamins, minerals and other benefits for a glowing body.  

Need any more of a reason to load up on sweet potatoes and almond butter? I think not!
.
Here are a few of my favorite foods and their Beauty-fing Health Benefits 

1) Selenium 
Benefits:  Protects skin from sun damage
Found in: Brazil nuts, cashews, walnuts, tuna, sole, rice, wheat

2) Biotin
Benefits: Promotes strong hair and nails
Found in: Egg yolks, hazelnuts and sesame seeds

3) Coenzyme Q10
Benefits: Kick-start cell activity and provides energy to cells, supports healthy metabolism
Found in:  Fish oils, walnuts, beef

4) Omega 3 fatty Acids  
Benefits: Combats skin inflammation
Found in:  Flax seeds (ground and oil), salmon, walnuts, hemp seed, nori

5) Antioxidants
Benefits: neutralizes free radicals (caused by pesticides, uv rays, stress) by giving them electrons
Found in: Green tea matcha, berries, orange vegetables

6) Zinc 
Benefits: Supports cell repair and renewal.
Found in: Garbonzo and kidney beans, oysters, sardines, beef, liver, lamb.

7) Vitamin A 
Benefits: Skin cell renewal
Found in: Leafy greens, orange and yellow vegetables (sweet potatoes, carrots, squash)

8) Vitamin B 
Benefits: Overall skin health
Found in: Whole grains, nuts, meat, potatoes, bananas, prunes

9) Vitamin C
Benefits: Production of collagen and components that keep skin tone and firm
Found in: Bell peppers, brussel sprouts, cabbage, kale, kiwi, strawberries

10) Vitamin E
Benefits: Maintains healthy, moisturized skin and scalp.  Supports healthy levels of antiaging glutathione
Found in: Almonds, avocado, chard, olives, papaya, spinach, sun flower seeds, tomatoes

Here’s to good health,

Haley & Claudine

Current Favorite Salmon Recipe

“It’s not a fad or a diet, it’s a practical guide to healthy whole living”

The 10 Day Health Challenge includes: a meal plan, grocery list, easy to follow recipes, FREE online yoga/pilates classes, nutritional support and daily inspirations to keep you motivated.

I wanted to share with you a recipe from our Winter Menu so you can get a taste of just how delicious and simple our recipes are!

Slow Roasted Citrus Salmon
Prepped in less than 5 minutes and baked in 1 dish!

Slow Roasted Citrus Salmon

Serving Size 2

Ingredients:

2 Salmon Portions

1 Fennel Bulb

1 Blood Orange

1 Lemon

1 Lime

Directions:

Preheat your oven to 275 degrees F

Thinly slice the fennel and citrus and toss with extra virgin olive oil (or coconut oil) and quality salt and fresh pepper and place into the bottom of a shallow baking dish

Place salmon over the veggies, drizzle with olive oil and sprinkle with salt and pepper.

Bake at 275 for 35 minutes for medium rare.  

Chef’s notes:

Garnish with dill and citrus zest for a fresh bang of flavor!

This pairs perfectly with a whole grain like brown rice or quinoa and a crisp glass of Sauvignon Blanc.

Wellness Wednesdays: Hello from Uruguay & World’s Healthiest Oatmeal

Hola from Punta Del Este, Uruguay!

(You can read about this beautiful city and the Formula E  Race I’m attending here

But we’re not interested in race cars :) lets talk food!

Making time to have a healthy breakfast can be tough, especially during the holidays and while traveling.  I mean, you can only eat like this for one or two days before feeling like a complete log.
But traveling with and keeping on hand “staple power foods”  and knowing what to keep in your hotel room and home pantry can make all the difference between feeling exhausted or energized by noon!

We just RAN 10Ks yesterday  along the water which I had no idea I was even physically capable of doing –  I’m telling you, it’s the chia seeds man, they’re magic 😉

Below I’ve included every ingredient and it’s MEDICINAL and NUTRITIONAL information- they’re LOADED with HEALTH BENEFITS! 

Just add hot water!

– Oats, Walnut Butter, Banana,  Chia Seeds, Hemp Hearts, Cinnamon and Vanilla Powder

– I travel with a baggie of mixed Chia Seeds, Hemp Hearts, Cinnamon and Vanilla Powder
– Individual nut butters are great too
– Pick up oats, hearty bread, whole fruit and mixed nuts/raisins from your local grocery store
World’s Best Hotel Oatmeal:
Not only is this easy enough for a 2 year old to make (attention: hot water) but EVERY ingredient is whole, from the earth and provides health benefits!

Oats: Proven to help lower bad cholesterol and boost good cholesterol. Low on glycemic index. Vitamins E and B, magnesium, calcium and iron

Banana: Potassium and vitamin C transport oxygen around the body to renew and revitalize the skin.  Potassium, C and B6 are good for heart health.  Good for athletes, bananas support performance, recovery, muscle repair

Walnuts:  Fiber, Vitamin B, omega-3, antioxidants

Honey: Raw honey help reduce inflammation. Natural sweetener

Cinnamon: Antibacterial and anti-fungal, combats indigestion and bloating, stabilizes blood sugar.

Wellness Wednesdays: 3 Make Ahead Grab n Go Breakfast Recipes

The most frequent question I get is, “what can I make in the morning that is fast and healthy?”  So here we have it:

3 Breakfast Recipes:
Prep on Sunday + Grab n Go during the week!

Chia Hemp Porridge 
I make this EVERY morning! I even take it camping and on every flight.  I’ve never shared this recipe for the fear people will think I am a weirdo hippie…I mean, hemp protein powder in porridge is a bit strange. It is delicious, satisfying, satiating, healthy  and I guaranty you’ll love it.  And best of all, it can be prepared in jars or sandwich baggies weeks in advance.
Ingredients: 1/4 cup Hemp Protein powder (super high in fiber too).  2 T chia seeds.  2 T oats.  1 t coconut oil.  vanilla and cinnamon to taste.  Add boiling water  to the jar and let sit or cook on the stovetop on low until nice and gooey.

For the paleo people and meat eaters…
Mini Frittatas: 

Fill non stick muffin tins with veggies like:
kale.  spinach.  zucchini.  sun dried tomatoes.  feta.  bell peppers.  artichokes.
whisk eggs and poor over.
Bake at 350 for 20 minutes.
Keeps 5 days in the fridge
Enjoy at room temp or warm.



Medjool Dates, Almond Butter & Chia Seeds
My second favorite breakfast.  This is perfect early in the morning when you are not quite ready for a meal but you’re needing a little bit of energy to get you going.  I find this to be the perfect combination of carbs, sugar, fat and protein before a morning workout when I know I wont be having breakfast until around 10am.  Note: 2 have about 200 calories.

Wellness Wednesdays: Healthy Winter Squash Recipes (paleo, gluten free)

3lbs OF A WINTER SQUASH!
I believe that you can eat as much from the EARTH as you want and you will NEVER gain weight.  

my theory:  our bodies recognize squash, seeds and salmon NOT maltodextrin & lecthin (found in almost anything packaged)

I don’t write about “dieting” and counting calories because I don’t live that way.  Restricting myself from foods that my body wants (sea salty almond butter and egg yolks) does not work for me.
If I can give you one piece of staying slim advice, it would be to eat whole foods.

“it’s not about how much you eat – it’s about what you eat”

 Also, listen to your body… Some mornings I wake up at 6am famished and make myself a bowl of oats, almond butter, banana and chia seeds, and other mornings a kiwi holds me over until noon…

So here it goes, the day I ate a 3lb squash:
watch the video here

It was a Tuesday and my first day off from “cooking for my job” in 12 days. So the laaaaaaast place I wanted to be on my day off was in the kitchen.  These meals take less than 5 minutes of prep and are SO SIMPLE you don’t even need a recipe!

Breakfast, Lunch & Dinner combined was LESS THAN 10 INGREDIENTS total!
(Hello, that’s less than the number of ingredients in a single CLIF bar)
and each meal took me less than 5 minutes to prepare.
Whoever said eating whole and healthy had to be hard, huh?!?

Winter Squash Recipe and Menu 
Roasted Squash with
Breakfast: Tahini, Goji Berries, Chia Seeds & Hemp Hearts
Lunch: Roasted Kale & Poached Egg
Dinner: Roasted Broccolini & PanSeared Salmon 

Grocery List
squash, tahini, chia seeds, hemp hearts, goji berries, kale, eggs, broccoli, salmon, 

I ate more animal protein than usual because I took a Kick-A** TRX class here!

Haley and I also created a guide to healthy eating and living – it’s 25 pages packed with my recipes, a grocery list and Haley’s nutrition tips. Eating whole has never been easier – or more delicious – Grab your guide here!

My roommate (slash amazing close friend since middle school) is a pesca-vegan (a vegan who eats fish), and let me tell you, she is one knock out bangin chick!
Besides for me eating eggs, we eat the same.  You will not find manufactured/processed boca burgers and soy milk in our fridge, or vegan/gluten free cookies and crackers in our pantry.
In our kitchen you’ll find: avocados, nut butters, beans, grains, homemade almond milk, fish, coconut oil and loads of veggies!  The only animal products in our fridge are eggs (mine) and fresh fish occasionally.

I just spent a week in Mexico by myself and when I got home I realized that the only animal protein I ate that week was ceviche one night (since my friends went out on their boat and caught beautiful fish) and 2 eggs for dinner after a beach-cross-fit class.  My point is, when you are laying in the sun all day reading, you do not need to eat as much as you would on a day you are running around and being active.  LISTEN to what your body is asking for.  Do you really need steak at 7pm when you’ve just been sitting behind a desk all day? Probably not.

The common thread here:
EAT WHOLE FOODS – you will never gain weight eating from the earth!

So there you have it, if it came from the earth (and not a factory) eat it!

ps: I do eat chips and salsa and wine with chocolate – in moderation :)

Hemp Heart Love,
Claudine