New Clients

Events

Blog Post Title

What goes into a blog post? Helpful, industry-specific content that: 1) gives readers a useful takeaway, and 2) shows you’re an industry expert.

Use your company’s blog posts to opine on current industry topics, humanize your company, and show how your products and services can help people.

, ,

Clarissa's 4 Kitchen Staples

In the Kitchen with Clarissa

In the Kitchen with Clarissa

Keeping a well-stocked kitchen is crucial in staying on track with healthy eating. Our schedules don’t always allow for fresh, organic meals on a daily basis. But it is absolutely still possible to eat healthy in a time crunch – and keeping foods conveniently on hand at all times will help you tremendously.

 

To name a few – stock your kitchen with frozen veggies, canned beans, nuts and seeds, healthy condiments and seasonings to grab at a moments notice. Organic is always best, when possible.

 

Here are 4 of my favorite staples to keep on hand at all times…

 

  1. Coconut Oil — with its anti-viral, anti-microbial, anti-fungal properties and the healthy fats it provides – this is definitely one of my favorite staples to keep on hand. Not only can it be used in the kitchen, but you can also use it on your skin as a natural moisturizer, and in your smoothies for a kick of natural energy.

 

  1. Liquid Aminos — Bragg’s Liquid Aminos is your healthy alternative to soy sauce. Jam packed with amino acids, made with non-GMO soybeans, and it is also gluten-free. Coconut aminos are also a great staple to keep around. Coconut aminos are also packed with amino acids, and slightly sweet — a great alternative to teriyaki sauce.

 

  1. Spirulina- is a freshwater plant that’s grown across the globe, from Africa to Hawaii, and is renowned for its remarkable nutritional profile. In addition to being packed with numerous vitamins and nutrients, it’s also a great source of plant-based protein and, along with its algae cousin chlorella, is one of the most under-the-radar supplements around.Enjoyed daily, spiriluna can help restore and revitalize your health, and while it can taste pretty overpowering on its own, it blends into smoothies and juices easily and can also be sprinkled atop soups and salads. It’s also a great way for vegetarians to up their iron intake without having to endure bites of steak.

 

  1. Organic Nuts — a variety of your favorite nuts are a must-have staple to keep around when the snack-time bug bites. Having a healthy alternative to a typically unhealthy snack is a great way to improve your health in an easy way. When that afternoon hunger strikes, reach for a bowl of raw cashews or toasted almonds to satisfy yourself — while enjoying the health benefits of nuts, such as healthy fats and fiber that aid in your digestion. They’re also great to use in dishes as a garnish, especially on top of a hearty salad!

 

 

What are some of your favorite kitchen staples that you keep on hand at all times? Hit reply and let me know — I’m always looking for new ideas!

, ,

Clarissa's Batch Cooking Tips!

 

In the Kitchen with Clarissa

In the Kitchen with Clarissa

We’ve all had those nights where you look at the clock, wonder how it’s 7 pm already, and go into panic mode about what you can scrounge up for dinner to feed your family. If we’re honest here, it probably happens far too often! Life is busy; it’s bound to happen.

This is generally when we resort to a quick solution such as takeout or the drive-thru – and we can both agree on the fact that those aren’t the healthiest options.

One of the biggest obstacles of healthy eating vs. the drive-thru is preparation. Preparing for this ahead of time will help you stay on track with your healthy eating, and will give you peace of mind.

With a few small steps each week, you’ll be on your way to a healthy meal every evening — no panic involved.

Here are three steps to get you there…

1. Prepare your space. First and foremost, prepare your kitchen area. Starting with a clean kitchen makes the process much more smooth and effective. Throw out any old food that is not salvageable and scope out what you have left that you can use. I can’t tell you how many times I’ve purchased a new container of mustard when there was one hiding in the back of the pantry (situated next to two other unopened ones!)

2. Make your plan of action. Before you head to the grocery store, make a detailed list of the items you need. We’ve all made the mistake of going to the grocery store without a list, right? You are always bound to forget something — and it’s usually the most important item — so rid yourself of that stress and make a detailed, organized shopping list beforehand.

3. Make it enjoyable. If you don’t enjoy cooking, ask for help. Make it an enjoyable experience so you are more likely to continue cooking regularly. I love to listen to podcasts or audiobooks while I batch cook, or making a day out of it with my closest friends.

Spend the next hour or two chopping and prepping all of your food that your meals will include for the week. A simple way to batch cook all of your veggies is to roast them in the oven — they’re so delicious that way, and it couldn’t be easier for you to fill your oven with veggies and come back a half an hour later to a ton of cooked vegetables.

On top of batch cooking your meals for the week — be sure to prepare several meals that you can store in the freezer to pull out in times of desperation. Knowing you have these options on hand will put your mind at ease, and give you a better option than ordering takeout.

, , ,

Clarissa's Healthy Zucchini Muffins

Clarissa’s HEALTHY ZUCCHINI MUFFINS

 

this recipe takes about 10 minutes to put together

cooks in about 20

 60 seconds to devour…

 

INGREDIENTS:

  • 1 2/3 cups white whole wheat flour {or gluten free baking flour}
  • 1 teaspoon aluminium free baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon himalayan or sea salt
  • 1 local egg
  • 1/2 cup maple syrup
  • 1/2 cup milk (almond, coconut or flax milk)
  • 1/4 cup melted coconut oil
  • 1 teaspoon vanilla extract {or powdered vanilla powder}
  • 1 1/2 cups grated fresh farm zucchini
  • 1/3 cups gluten free old-fashioned oats (uncooked), plus extra for sprinkling

What ya do:

Heat oven to 350°F.  Prepare a 12-cup muffin and use fun cups liners.  Set aside.

In a  good sized mixing bowl, whisk together flour, baking powder, baking soda, cinnamon and salt until combined.  Set aside.

In a separate smaller mixing bowl, whisk together egg, maple syrup, milk, coconut oil and vanilla extract until combined. I also throw it all in my nutri bullet. Pour this mixture into the dry ingredient mixture, and stir with a spoon or bakers spatula until just combined.  (Don’t overmix)  Stir in the zucchini and oats until just combined.

Portion the batter evenly between 12 baking cups.  Then sprinkle extra oats on top of each to make it look more “finished”.  Bake for 18-20 minutes, or until a toothpick inserted in the center of the muffin comes out clean.  Transfer pan to a cooling rack, then serve the muffins warm.  Or let cool to room temperature, then store in a sealed container for up to 2 days, give as gifts and these freeze GREAT.

 

 

, ,

Top 5 Reasons Your Body Loves a Detox

 

There are a million reasons to detox – and probably a million different ways to go about it. But, what must one look for, what’s the best way?

I’ve seen from my years in practice that to be completely effective, a detox program needs to contain the following key components:

  • some fiber to scrub the gut, bind toxins and promote their elimination
  • anti-microbial herbs to kill bad bugs in the gut and maintain healthy flora
  • targeted nutrients to boost the liver and prevent the accumulation of toxins
  • digestive enzymes to help the body break down food and assist digestion
  • a balanced blend of vitamins & minerals to safely support you during detox
  • a dietary plan that eliminates problem foods, but doesn’t leave you feeling hungry

An effective detox must not only address the toxins we eat, drink, breath and put on our bodies every day – but just as important – it MUST contain the specific ingredients needed to neutralize or eliminate the internal toxins the body creates as it performs it’s normal everyday functions.

Without these targeted nutrients to clear out the bodies own biochemical and cellular waste, your body won’t be getting the cleanse it really needs.

A safe and effective cleanse won’t:

  • make you feel woozy from lack of nutrients or food.
  • have you praying for the detox to end.
  • make dining with family and friends almost impossible.
  • starve you for weeks.

What it will do is:

  • kill bad bacteria in the belly that are a major source of toxicity and weight gain.
  • clear out accumulated toxins that slow digestion and elimination.
  • drench your body in nutrients leaving you feeling energized and vibrant.

Here are my top five reasons to do a good detox every now and then:

1. A good detox will make your engine purr

Just like your car runs better after a tune-up, our bodies function better when they’re purged of the built-up waste products and toxins that compromise health. A truly effective detox must go beyond fasting or juicing by supplying the specific ingredients needed to boost the body’s own detoxification system. The toxins and chemicals of modern industrial life assault our bodies every day. Our systems are constantly neutralizing and eliminating them, but the problem is, over time, this exposure overwhelms the detox organs, (primarily the liver and the gut). So, instead of getting eliminated, toxins wind up being stored in various tissues, bodily functions start to slow then falter, setting the stage for the development of chronic diseases.

A periodic detox will keep your engine humming and help you to maintain good health in the long-term.

2. A detox has wonderful side effects

Although the primary goal of a good detox is to reset and optimize detox function, the side effects are wonderful too – most people will experience:

  • Weight loss
  • A boost in energy levels
  • Less bloating and puffiness
  • Clearer skin
  • Improved digestion
  • Better sleep
  • Relief from aches and pains

3. A detox program is like a vacation for digestion

A good cleanse resets your body, giving it a fresh start. Your digestve organs will get a vacation from the bad stuff allowing your body’s natural detoxification systems to reboot and return to peak performance.  Herbal anti-microbials diminish the flood of internal toxins from yeast and parasites, lightening the load on the liver so it doesn’t get overwhelmed. Digestive enzymes ensure fewer negative effects from undigested foods. Fiber feeds the cells lining the intestines thereby supporting cellular integrity and decreasing inflammation. Eliminating foods that often cause sensitivities or reactions will give your digestive system a well earned rest.

4. A good detox will create a heightened sense of well-being

A good detox should make you feel buoyant, energetic and vital, not spaced-out, deprived, physically weak or cranky. By not ingesting the toxins and irritants that are a common cause of sensitivities, reactions, irritation and inflammation – and by supplementing with digestive enzymes, fiber and herbal anti-bacterials, the work load on your body is reduced – which leaves your engine with more energy for other things. You should feel lighter and more mentally focused.

5. A good detox could possibly change your life

One of the most powerful things I see in my practice is the life-changing effects of living a healthier lifestyle. Not only is an effective cleanse like giving yourself a good wash and polish on the inside, but it often makes a powerful entry point into living a healthier lifestyle. Many of my patients feel such a big change in such a short time, that they want to remain feeling that way. A good cleanse can kick-start healthy habits and get you started on the path of smarter choices and sustainable health – the cornerstone of long-term wellness.

You simply feel so good and you don’t want it to stop.

OK, so what’s the best way?

No matter which detox you choose, be sure that it supplies all of the critical components needed for an effective detox. Remember that a good cleanse is not about deprivation or starvation, it’s an active process. It’s not just about juices or powders or pills, but equally about supporting yourself with fresh nourishing food to replenish your system.

With your detox systems running smoothly your body will perform more efficiently (just like it should), leaving you looking and feeling better than ever.

Dr. Frank Lipman/ Total Body Tune Up 5.21
Fit February Group Detox Starts February1st Sign up !

Fit February Group Detox
Starts February1st
Sign up !

 

,

?Clo's 5 Winter Rituals for a Strong Immune System ?

For the past 7 years  I have been able to enjoy the winters healthy, strong and energized. This is no fluke… I do not live in a bubble! I have children, have a very active business life and  am around all kinds of  sneezing, coughing and germs.  I work with clients daily, many of whom are sick, putting me at higher risk than your average person.

My body remains resilient because I follow these 5 steps below. No over the counter crap required. Lots of Vitamin L though….❤️

  1. Clarissa’s Immune Boosting Smoothie for breakfast. Smoothie in the winter? YES! The kids love it too. We need something  quick, filling, tasty, nourishing, and full of the energy we all need to get through a busy morning.                                   *BLENDER:  coconut milk, water, coconut oil, baby greens, frozen organic blueberries, warming cinnamon and YOUR favorite plant based protein powder and a dash of Vitamin L.
  2. 5 Minute Morning Meditation: Meditation is always a work in progress for me, and honestly these days at home it’s about 5 minutes in the morning. I can’t always hit my favorite class or weekend workshop so that 5 minutes minutes daily is vital. I am still able to access the sense of calm and clarity that comes from my longer practice. It’s a SUPER  stress and anxiety buster, but we all know the research shows it ups our immune function too. BONUS
  3. Supplement with Vitamin D: In the summer, you can find our family down East in the Jacksonville/Swansboro area. We are all   beach nuts and honestly do a lot of direct sun without sunscreen, so I seasonally opt out of supplementing with vitamin d since I’m getting from it’s natural source: the sun. BUT, when fall hits I begin to incorporate it into my supplement routine – I take a dosage that is fit for what my blood work levels show, per my doctor Dr. Beck.  Vitamin D is known to  boost immunity and MOOD  so it really helps me feel healthy and happy all winter long.
  4. Herbal Adaptogens.  Herbs such as andrographis, chamomile, elderberry, and ashwagandha  help my body adapt to stress. If my body is well adapted to stress than I can better handle and fight off infection and bacteria that come my way.  I have  calming ritual pr-bedtime. This calming ritual grounds me at the end of the day and soothes my system to ease into a restful sleep. I make  a nice cup of chamomile. Chamomile has been used for centuries by herbalists as a gentle yet effective remedy to ease the nervous system, incdentely coconut oil with magnesium rubbed on my legs helps also. My herbal ally coupled with my Yoga Nidra CD has been an  effective as a sleep aid for me. It is imperative that I sleep well so that I am at optimal immune function.
  5. Sweet zzzz’s: Getting a solid 7-8 hours of sleep a night is essential for me to feel my best, and I try to hit the rack by 10pm . If I wait until after 11pm I get a second cortisol surge. THIS IS NO bueno for me. I just get super wired and tired at the same time and it SUCKS– The quality of my sleep is super important and getting started at 10pm helps me avoid interrupted sleep patterns and agitation.  Quality sleep not only helps increase my immune function  but it’s also an important time for my body to detox and restore… something I am wild about.

Liked what you read? Pass it along!

,

Clo's Nutty Almond Truffles

Date-Balls

Sometimes something nutty & sweet just hits the spot! These are good  as a pre-workout snack, a mid-day snack, or just something because you want shove something in your mouth…  These almond butter bites are easy and generally if you keep a pretty clean and lean kitchen you will have the ingredients {plus more} and can make them on the spot.

Ingredients:

  • 1 1/2 cups raw almonds
  • 1/2 cup  gf whole organic raw oats
  • 1/4 cup raw almond butter
  • 3 tbsp  coconut oil
  • 2 tbsp maple syrup, honey or sweetner of choice
  • 1 tsp vanilla extract {alcohol free}
  • pinch himalayan sea salt
  • 1 tsp cinnamon

How ya do it:

  1. In a food processor, pulse the almonds and rolled oats until you get a flour-like consistency.
  2. Transfer into a medium bowl, add himalayan sea salt,  cinnamon.  MIX IT WELL
  3. In another small bowl, mix together the almond butter, coconut oil, sweetner, and vanilla extract.
  4. mix the ingredients and really mix well. It works better when I use my hands- helps it get better and more evenly mixed.
  5. Roll the mixture into quarter-sized balls and place onto a baking pan.
  6. Continue until you have completed – makes about 30 bites.
  7. Place them in the freezer for a minimum of 30 minutes.
  8. Store in an airtight container in the freezer.

YUMMM!!!!

,

3 things you can do to improve your health….

11705051_10205720922035256_9177720558064567820_n

Can I tell you something? There’s something that I didn’t realize when I first started working one-on-one with people who want to make their health and wellness a priority, people who are sick of feeling less than amazing, and people who are confused about who to listen to for advice.

Here it is: Most of us already know what we need to be doing to improve our health!

There is a lot of information (and mis-information) when it comes to the foods we eat. Just look at the variety of books in the ‘diet’ or ‘health’ section of your local bookstore. But when it comes down to it, we still know the basic things we should be doing to improve our health.

In fact, when I ask my clients “What are three things you think you could be doing, to improve your health?” I get similar answers each time:

  1. Be more active
  2. Stop eating _______ or stop drinking ________ (or stop smoking!)
  3. Eat more vegetables.

We intuitively know how to make ourselves well. But when it comes to following through? That’s where we fall apart. I know!! I have done it, too. I still do it. I might be a health coach, but I’m still human! I eat chips, I LOVE ice cream, and sometimes I don’t eat as well as I know I can.

For the next week, I’d like you to think about the obstacles that are stopping you from living your healthiest life. Think about it, journal about it, reflect on it.

What obstacles are standing in your way? Maybe you work long hours and cooking a healthy meal seems too time-consuming, or maybe you feel that the price of healthy food is too high. Perhaps you will discover that you aren’t sure if you really deserve to feel amazing.

Your job for the next week is to simply think, reflect, and journal on these obstacles. Knowing your obstacles, habits, and patterns will help you figure out how to work around them!
I would love to hear your comments below. Tell me what is stopping you! Let’s work it out together!

 

Clarissa Ditch Diets at Door