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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!

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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!!!!

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3 things you can do to improve your health….

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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

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? Why are Smoothies Important for Breakfast? ?

Why are smoothies important for breakfast?

Girl Big Glasses Green Smoothie White Text Box

Breakfast is the most important meal of the day, and sometimes it just doesn’t fit into our schedule the way it should. How we begin the day will determine how the rest of the day goes. It will determine if we feel energized or if we feel dragging with a lack of energy. What we put in our bellies is directly related to how we physically feel. So if you are a skip breakfast and grab the coffee mug morning person then this blog is totally for you. We all need and crave energy. I know I do! Sometimes it is so easy to want to grab a quick bowl of cereal or even forget breakfast and just get through the morning on 1-2 cups of coffee for the energy needed to survive the day. I don’t want you to just survive through the day though; I want you to thrive through the day. I also don’t want you to go on the “crash and crave” roller coaster for the entire day. If you begin your morning with caffeinated coffee and sugar, you will crash, and you will be either too tired to make it through your responsibilities or you will be reaching for another cup of coffee to get through a few more hours.

Smoothies are another quick alternative to a fast breakfast that can help energize us throughout the entire day. When you toss in some greens, a little fruit, and a healthy liquid like coconut water you are bound to feel energetic and ready to take on the day. Starting the day with a smoothie also gives you well needed antioxidants which help protect our bodies from free radicals, and it is a great low glycemic start. Eating a low glycemic breakfast will help curb your sugar cravings for the entire day and it will also help with not crashing. Next time you want a quick breakfast, try a delicious smoothie that will leave you feeling energized and motivated. A morning smoothie will provide your body with the nutrients it needs to produce natural energy and naturally boost your metabolism. So, what are you reaching for tomorrow morning? I know I will be pulling out my blender and getting ready for some long lasting energy.

Digestion Smoothie ?

Serves 1-2

✔️½ cup dairy-free milk½ cup coconut milk kefir/yogurt (homemade or store-bought)

✔️1 cup kale

✔️½ avocado

✔️1 teaspoon cinnamon

✔️½ teaspoon turmeric

✔️1 ounce aloe vera juice

✔️Stevia to taste (optional)

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?Coconut Water?

Fresh Coconut Water

Coconut Water

DID YOU KNOW?

  1. “It’s a natural isotonic beverage, with the same level of electrolytic balance as we have in our blood. It’s the fluid of life, so to speak.” In fact, during the Pacific War of 1941-45, both sides in the conflict regularly used coconut water – siphoned directly from the nut – to give emergency plasma transfusions to wounded soldiers.
  2. Most coconut water is still consumed fresh in tropical coastal areas – once exposed to air, the liquid rapidly loses most of its organoleptic and nutritional characteristics, and begins to ferment.
  3. Coconut Water is More Nutritious than whole milk – Less fat and NO cholesterol!
  4. Coconut Water is More Healthy than Orange Juice – Much lower calories
  5. Coconut Water is Better than processed baby milk- It contains lauric acid, which is present in human mother’s milk
  6. Coconut water is naturally sterile — Water permeates though the filtering husk!
  7. Coconut water is a universal donor– Its identical to human blook plasma
  8. Coconut Water is a Natural Isotonic Beverage – The same level we have in our blood.
  9. Coconut water has saved lives in 3rd world countries thru Coconut IV.
  10. “Coconut water is the very stuff of Nature, biologically Pure, full of Natural Sugars, Salts, and Vitamins to ward off fatigue… and is the next wave of energy drinks BUT natural!”, according to Mortin Satin, Chielf of the United Nation’s Food & Agriculture Organization.
  11. Coconut water contains more potassium (at about 294 mg) than most sports drinks (117 mg) and most energy drinks.
  12. Coconut water has less sodium (25mg) where sports drinks have around 41mg and energy drinks have about 200 mg!
  13. Coconut water has 5mg of Natural Sugars where sports and energy drinks range from 10-25mg of Altered Sugars.
  14. Coconut water is very high in Chloride at 118mg, compared to sports drinks at about 39mg. {Data based on a 100ml drink.}
  15. Drink it raw as often as you can, packaged is okay in a pinch BUT RAW is BEST and most EFFECTIVE

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? Bananas ?

DID YOU KNOW:

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? Bananas are one of the most nutritional and healing fruits readily available today.

? They are 76% water and are packed with vitamins such as vitamins C and B6 and minerals such as potassium, copper, and manganese.

? This high water/nutrient ratio makes them a great electrolyte food perfect for busy moms, workout enthusiasts, and people on the go.

 ? Bananas are also an excellent “brain food” great for heavy thinkers and are known to help build strong muscles as well as strengthen the nervous system.

 ? Bananas contain powerful anti-fungal and antibiotic compounds as well as protease inhibitors which can help stop viruses in their tracts.

? This makes them highly beneficial for chronic illnesses such as shingles, epstein barr, parkinson’s disease, multiple sclerosis, arthritis, chronic fatigue syndrome, and lupus. Bananas are also particularly good for lowering blood pressure, irritable bowel syndrome, neurological disorders, diarrhea, atherosclerosis, osteoporosis, coronary artery disease, chron’s disease, stroke, and kidney, colon, and lung cancers.

 ? Bananas contain high levels of fructooligosaccharides (FOS) which along with insulin helps to promote nutrient absorption and assimilation. Bananas support the natural acidophilus bacteria in the bowel which helps promote a healthy and functional digestive tract as well as keep the immune system healthy and strong.

? Bananas can prevent ulcers by strengthening the surface cells of the stomach lining which helps to create a thicker barrier against digestive acid and pepsin-the two main causes of ulcers.

 ? Bananas are also an excellent food for athletes as they can help replenish energy and revitalize the body instantly.

 ? Bananas are rich in the amino acid tryptophan which can help to promote sleep and regulate the sleep-wake cycle.

WHAT IN THE HELL  DO YOU DO WITH THEM?

  • Bananas can be blended with a little water to make a sweet and creamy “milk” that is both dairy-free and hypo-allergenic.

  • Banana “milk” is a great alternative for children and infants who are allergic to dairy and soy proteins. Bananas can also be cut into pieces, frozen and placed into a blender or food processor for amazing dairy-free and fat-free ice creams and “milk”shakes.

EAT THEM RIPE!!!

?Bananas should be ripe when eaten which means the peel should be lightly speckled and the fruit has a sweet, creamy taste.

? Unripe bananas can cause constipation and other adverse reactions.

?Bananas are a fantastic healing and nourishing food that is a great addition to a healthy diet.

☑️ They can be readily found at your local grocery and health food store

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Bored with Water?

Lemon Water CHHC

Bored with Water? Boost Your Daily Intake with Fruit-Infused H2O! “Drink more water” – It’s a statement you probably hear constantly from doctors, health coaches, sports team coaches, advertisements, and even mom and dad. But how much water are you really supposed to drink and how can you make doing so a bit easier? Frankly, water isn’t everyone’s first choice in beverages, but it should be. Water accounts for nearly 60% of your body composition and is essential for growth and regeneration of every cell in your body. Without proper hydration, your body won’t work properly.

Proper hydration supports the following major health benefits:

• Prevents dry mouth, lips, and throat

• Keeps the body cool

• Improves muscle and joint function

• Helps you lose weight o As your body is cleansed with water, your body sheds waste which leaves you looking and feeling lighter.

• Cleanses toxins from your body

[udesign_icon_font name=”fa fa-hand-o-right” color=”#dd3333″] Shedding toxins gives you more energy, improves mental health and functioning, and gives you better skin and hair. Bonus! You will glow! Using certain fruits, herbs, and flowers takes the benefits of hydration to a whole new level.

[udesign_icon_font name=”fa fa-angellist” color=”#dd3333″] Infused water benefits include:

• Heightened metabolism

• Enhanced digestive functioning

• Improved immune system functioning (recuperate faster from illness and workouts

• Additional energy boosts and mood enhancements

So how much should you drink? Half your body weight in ounces. You read that right. It’s no secret that it’s difficult for many people to drink the necessary amount of water because it can be pretty boring at times. It isn’t as sexy as drinking a glass of wine and it doesn’t have the flavor a soda or sugary drink offers. And yes, while fizzy drinks are fun, it is so important that we limit the amount of sugars and artificial ingredients we put into our bodies. Thankfully, there are easy ways to make your water more interesting, flavorful, and packed full of health benefits. Still not a believer? Read on!

My favorite way to spice up my water intake is with fruit-infused water! Fruit-infused water is a great alternative to its soda counterparts while still being FUN. The main difference is, fruit-infused water is going to leave you feeling fresh and most importantly—HYDRATED! Almost every top massage and spa place I have been to serves fruit, herb, and flower-infused water. Can’t wait to get started? Try this delicious and refreshing recipe! It’s one of my favorites!

Detox Watermelon Recipe

32 ounces of water 4 cubes fresh watermelon 6 leaves cilantro (cilantro helps with detoxification)

In a 1-liter pitcher, place the fruit and cilantro at the bottom and add water until full. Cover the top of the pitcher and let sit in the refrigerator for about 30 minutes to let the fruit seep into the water. The mixture should keep for two days.

The following are some other combination recommendations:

– Orange, lemon, and ginger (improves immune system and blood circulation) – Cucumber, raspberry, and grape (beats inflammation and fights cancer)

– Rhubarb, apple, and cinnamon (amplifies metabolism) – Strawberry and lime (boosts anti-aging) – Pineapple and mint (relieves joint pain and supports digestive system)

Need more support? Love what you see? Want to learn how to have more energy and how to take your health up a notch? I can help!

Here for YOUR Health! [udesign_icon_font name=”fa fa-bullhorn” color=”#dd3333″] Clarissa

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How to Avoid Fast Food when you are on the GO!!!

How to avoid a fast food joint when

on the go and hungry

I get asked this question ALL THE TIME! With teenage twins, a fast a paced business and a boat load of travel, I figured out, there is always a solution. Keep it simple works every time and be prepared!!!

This weekend we drove up to Quantico for the Warrior Games. Elijah and I are coaches for a Marine Wounded Warrior that qualified, so we packed up the kids, and the coolers… In our cooler for the 4hr ride and 2 day trip in a hotel room were:

Sliced Watermelon, Grapes, Bing Cherries, Sliced Cucumbers, Carrots, Cherry Tomatoes, Guacamole, Blue Corn Chips/ Salsa, Hard Boiled Eggs, Bananas, green juice, smoothies and Herbal Heal All Tea. Everyone was satisfied, energized and taken care of! We went out to dinner once and then had light lunch at the games on Sunday. We had plenty of nutrient density left over in our cooler for the ride home too…

Well, I am sure at one time or another we have all found ourselves on the drive thru line, starving, and craving some food that will provide a solution to that crazy grumbling sound in our bellies. So, we go for something quick and fast. It also doesn’t help that each town has at least one to two or even more fast food joints to offer some quick yet unhealthy options for us. How do we avoid this? How can we avoid being that hungry, craving, cranky, and in a need of a fast fix person who has lost all control for healthy determination? Well, it is much simpler than you’d think.

The real fast food, before corporations built these multi-million dollar unhealthy options for us, was good old-fashioned fruits and veggies. Imagine that! Fruits and veggies should always be the number one option, and they are sold everywhere we turn as well, although they don’t usually have a drive thru. So, if it is about convenience then we need to prepare ahead of time. If we pack snacks and quick foods to go in our purse or brief case then we will always have a fast food option that aligns with having a healthy determination.

I suggest packing apples, bananas, oranges, and even some healthy homemade trail mix! My kids love Trail mix and they give it 2 thumbs up as a  favorite go-to snack when we are on the go. I put some seeds, raisins, cacao nibs and dried fruit like cranberries in a little Ziploc back or plastic Tupperware container. It is always there and it doesn’t fail us. It also quick to prepare and if I make a bunch of it I can take little servings for a couple days so it lasts.

Super easy, super delicious and it keeps us out of the danger zone…

I ALWAYS ALSO have a stash of my favorite raw dark chocolate tucked away…

 

The best way to avoid fast food joints while on the go is to always make sure you have a fast food option in your purse.

Clo Warrior Games BadgeE and kids Warrior Gamescut up veggies