3 Easy Egg-Free Elimination Diet Breakfast Ideas

Discover 3 easy and delicious egg-free breakfast ideas to eat while on the elimination diet. These recipes not only taste great but are also filling so you won’t go hungry.

So many of us start our day with a big plate of eggs, and if you are like me, you also have a little avocado toast too. It’s easy to get stuck in a rut of eating the same meal over and over, so it can get a little confusing about what to eat when it’s time to start an elimination diet and you are removing eggs for a short time.

Lately, I've been getting several questions on how to eat an egg-free breakfast during the 28-Day Beat Belly Bloat program where we use the elimination diet to discover your flat belly blueprint.

There are so many other great breakfast options available that are equally delish and filling! There is one thing we NEVER do during the program and that is starve. We believe only in nourishing your body so you can discover foods that may be causing inflammation and preventing you from losing fat. So I want to share three of my favorite breakfast options that are great to eat while on an elimination diet.

 
Discover 3 easy and delicious egg-free breakfast ideas to eat while on the elimination diet. These recipes not only taste great but are also filling so you won’t go hungry.
 

But first, what is the elimination diet

The Elimination Diet is an approach used by the Functional Medicine community, health practitioners, allergists and nutritionists to figuring out which foods you have a food sensitivity, food intolerance or food allergy to. This is done by eating an anti-inflammatory diet, removing a specific group of foods such as corn, gluten, eggs, soy, dairy, etc. that are known to cause issues allowing the body to remove symptoms it may have. Later you reintroduce these foods back in one at a time to note any reactions creating a personalized eating plan.

Having this information about your individual health is important to understand so that you can eat mindfully, keep your digestive symptoms at bay, start healing your gut, and lose fat. So many benefits!


3 Easy Egg-Free Elimination Diet Breakfast Ideas:

Easy egg-free oatmeal breakfast bowl idea to eat during the elimination diet.

The oatmeal breakfast bowl my personal favorite for a hearty breakfast!

  • 1/2 cup gluten-free rolled oats 

  • cinnamon to taste

  • dash salt

  • stevia to taste

  • 1 Tbsp nut butter (sunflower butter or almond - if not eliminating tree nuts)

  • 1/2 serving walnuts (15g)

  • 1 banana

  • 3-4 Tbsp grass-fed collagen 

  • optional 1 Tbsp cacao nibs 

In a bowl, add 1/2 cup rolled oats, dash of salt and 1 cup of water. Cook oatmeal on stove or in microwave according to oatmeal package. Stir in collagen and stevia then top with additional toppings. You can also make as overnight oats to make life even easier. Get creative with it!


This Berry Banana Protein Smoothie is the perfect egg-free breakfast to eat while on an elimination diet.

Berry Banana Protein Smoothie:

  • 1 scoop protein powder (I love chocolate Vega protein & greens)

  • 1/2-1 Tbsp apple cider vinegar 

  • 2 Tbsps nut butter (sunbutter or almond) 

  • 1/2 cup blueberries

  • 1/3 cup strawberries

  • 1/2 or whole banana

  • stevia to taste 

  • 1 cup almond or coconut milk (30 calorie/reduced sugar)

  • Optional: 1 Tbsp cacao nibs

Blend well and enjoy! Make sure to chew your smoothie to get your digestive enzymes working!


Chicken Sweet Italian Sausage and Sweet Potato:

  • 1 organic chicken sweet Italian sausage link cut into slices (check for minimal ingredients, free of dairy, gluten or soy)

  • 1/2 sliced bell pepper

  • 1 medium sweet potato

  • 1/2 Tbsp coconut oil + more for sauteing

  • salt and pepper to taste + any other herbs for sauteing the bell peppers

In a small skillet, add 1/2 Tbsp of coconut or avocado oil on medium heat. Add sliced bell pepper, salt, pepper and thyme, saute for about a minute. Then add sliced chicken sausage and saute in a pan until both sides are brown. Once cooked, removed from heat and add to plate.

Wash sweet potato, either microwave sweet potato in a dish with a little water and cover with a wet paper towel or if you have time, bake in oven at 400 degrees for about 45 minutes. Once potato is fully cooked, slice open the top and add coconut oil, salt and pepper.

Other optional additions are sauteed mushrooms, tomato, butternut squash, spinach or avocado. Get creative with it and enjoy!


So there you have it! Three of my favorite egg-free breakfasts that are sure to taste amazing plus keep you feeling full while doing the elimination diet!

One thing to remember is that elimination diets are very customizable for each individual so just be sure to check to make sure you are allowed to eat the ingredients in these meals before you start cooking!

Leave a comment below and let me know which breakfast idea is your favorite or share your favorite breakfast!


Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

Three easy egg-free breakfast to eat while on an elimination diet.
 



5 Benefits Of Doing An Elimination Diet

Before and after I learned about my food allergy to soy and lactose intolerance. I was in a constant state of inflammation and could lose fat. Learn 5 benefits of doing an elimination diet to improve your health, clear your skin and heal your gut. D…

When I first started on my health and fitness journey around 2009, I was the heaviest I had ever been in my life and just didn't feel good in my own skin. With the help of my new boyfriend at the time Chris, now husband, I started putting more focus on the food I ate and my fitness routine in order to lose weight.

The more I changed my eating habits from eating whatever I felt like at the moment to switching to eating healthier meals, I could finally begin to see how my body was reacting to certain food. Meal prepping and planning played a big role in changing my eating habits and being consistent!

While I was eating healthy at the time, I had doubts about dairy and thought it could be a big reason I wasn't losing as much weight as I should have been.

I then removed all dairy from my diet for 2 weeks and then added it back into my meals. I immediately had uncomfortable symptoms like gassiness and extreme bloating. It was downright embarrassing!

It was very clear that I was lactose intolerant and had probably been for quite some time BUT I wasn't able to see the symptoms because on a daily basis I was eating dairy in some form.

My bloated belly from a food allergy to soy and lactose intolerance. I was in a constant state of inflammation and could lose fat. Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well …

After my dairy epiphany, I thought to myself: No big deal, I will replace it with soy! Big mistake for SO many reasons but one being that soy is not a healthy food despite what many health websites and labels tell us. We will have to save that conversation for another day.

So I went to the Starbucks on Astor Place in NYC and ordered a large soy milk latte. My body quickly told me that I couldn't tolerate soy either as I was having the same symptoms as dairy but on a bigger and more embarrassing level.

I later confirmed with my doctor that it was a true soy allergy, but again, I had no idea for so long since I unknowingly ate soy all the time (hint: it's in most packaged foods at the grocery store). My body was in a constant state of inflammation from the food I was eating which may have been the very thing holding me back from losing fat.

Without knowing it at the time, I had done an elimination diet!

The elimination diet is now the tool I use not only with my clients but also anytime I ever have a question about a certain food that seems to be bothering me or if I ever need to do a healthy reboot when my digestion seems off balance. 

So, what is the elimination diet?

Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.

The Elimination Diet is an approach used by the Functional Medicine community, health practitioners, allergists and nutritionists to figuring out which foods you have a food sensitivity, food intolerance or food allergy to.

This is done by eating an anti-inflammatory diet, removing a specific group of foods that are known to cause issues which allows the body to remove symptoms it may have. Later you will reintroduce certain planned foods back in one at a time to note any reactions creating a personalized eating plan.

Having this information about your individual health is important to understand so that you can eat mindfully, keep your digestive symptoms at bay, start healing your gut, and lose fat. So many benefits!

How does the elimination diet work?

The elimination diet works in two phases: The elimination phase and the reintroduction phase. I will explain both.

Phase one - Elimination: During the initial phase of an elimination diet, you will remove common culprits of digestive upset and common food allergens from your diet for 2-3 weeks. Most commonly you would remove some of the top 8 allergenic foods: soy, dairy, corn, egg, gluten, peanuts, tree nuts and shellfish. As well as any other food you think you may have an issue with such as nightshades, citrus fruit, yeast, legumes, etc. Please note: You should not test any foods that you believe you may have anaphylaxis reaction to.

This is so you can allow enough time for food allergens as well as other gut irritants to fully get out of your system. During this period you will naturally reduce inflammation in order to allow any symptoms to go away. You dial down your daily meals and snacks so that you are only eating real, nourishing foods that will not hurt your gut. In fact, you can begin to heal your gut with a proper elimination diet.

You will want to be strict during this phase in order to have success. Keep a list of all the foods you can and can't eat during the elimination phase so that you are very clear on which foods you need to avoid. It's very easy to forget and slip up on the foods you are used to eating.

It's important to keep meals simple and stay on track during this time so your body will be somewhat of a blankslate making it easy to figure out which foods work best for you!

Phase two - Reintroduction: Then after the 2-3 week elimination phase is over, you will enter the reintroduction phase. Gradually reintroduce the foods you removed during the initial elimination phase back into your diet one-by-one to see how your body reacts. We always suggest that our clients add back in the one food that they missed the most during the elimination phase but you can add them back in any order that you would like!

With certain food, you may notice reactions from it immediately and with others you may feel the effects a day or so later. During this phase, you will keep a food reaction journal so that you can pinpoint exactly how you are feeling both mentally and physically. Take note of any headaches, muscle aches, joint pain, constipation, gas, bloating, low energy, mood swings, fatigue, foggy thinking, etc.

Pinpointing the way these foods affect you are the key to your health success! This helps you to discover your personalized eating plan and you now know which foods to avoid in your daily life in order to avoid symptoms that may make you feel bad plus get healthier while at it!

 
The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.
— Ann Wigmore
 

An entire elimination diet can last between 1-3 months depending on how many foods you reintroduce back into your diet. The great thing about the elimination diet is that it can be tailored specifically to your personal needs with your health coach or practitioner.

In our Beat Belly Bloat program we have our clients go through a simple elimination diet that lasts only 28 days and then they have the freedom to add in extra foods if they would like to extend it. I believe 28 days is more manageable for client’s busy lives! 

Many people discount the elimination diet because they think they don't have food allergies or intolerances and it won’t help them, but it goes way beyond just discovering foods you can't eat.

The benefits you can receive by doing an elimination diet are transformational in so many ways! So I wanted to share just a few with you today!

 
Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.
 

Here Are 5 Amazing Benefits of Doing an Elimination Diet:

1. Helps to uncover food sensitivities and allergies

When your body sees certain foods as a danger its natural defenses overreact creating a immune response to let you know in the form of digestive upset, IBS, constipation, hives, acne, excessive gas, bloating, wheezing, watery eyes, puffy skin, eczema, hives, etc. When you eat a food daily that you can’t tolerate, it puts your body in a constant state of inflammation and can later result in disease and weight gain. Once you uncover these foods, you can then take steps to heal your gut and later you may be able to eat that specific food again if desired.

2. Clears your skin

As I mentioned above, eczema which can come in the form of itching, dry, cracking red skin and even acne are often an immune response from certain food. What you think is just normal acne, could actually be your body telling you that diary or another food doesn't work for you and needs to be removed for a time. We’ve had clients in our program report back that their skin cleared up within days of the elimination phase after years of skin issues!

3. Start to lose fat

It has been discovered that when your body is in a constant state of inflammation, it can’t lose fat. It's hard to know what foods are inflaming your body if you are eating them often which is why elimination diets are so important to give your body a break from those foods. Also other foods like rancid cooking oils such as canola and soybean oil are also very inflammatory whether you have an issue with it or not, so during an elimination diet you can give you body a break from those foods as well.

4. Helps to fight migraine headaches

It was shown in a study that when people who suffered from frequent migraine headaches went on an elimination diet, it significantly reduced the number of migraines they experienced monthly. Rather than reaching for over-the-counter medication that only masks symptoms, you can use the elimination diet to uncover trigger foods that may be contributing to migraine headaches.

5. Helps to heal leaky gut

When you have a leaky gut, it often comes in the form of multiple food sensitivities, inflammation, bloating, weakened immune system, etc. A common reason for having a leaky gut is caused by poor diet, stress, internal and environmental toxins. Inflammation is your body’s natural defense mechanism against harmful invaders and its main purpose is to help remove those invaders and heal your body.

Leaky gut is when there’s a lot of inflammation in the gut and large holes develop in the intestinal lining allowing food, toxins and other foreign things to bypass into your bloodstream. As the undigested food or toxins pass into the bloodstream, it causes an immune response in your body and over time can lead to food sensitivities or more serious autoimmune diseases. During the elimination diet, you will remove inflammatory food and discover which ones are making you feel sick. You can then start to lower inflammation since we have removed gut irritants and make gut-healing a priority.

Learn 5 benefits of doing an elimination diet to improve your health, clear your skin, uncover food allergies as well as food sensitivities, and heal your gut. Discover why you should do an elimination diet plus how it works.

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

 

Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients.

Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

How To Drink Apple Cider Vinegar Without Gagging

How To Drink Apple Cider Vinegar Without Gagging

There are so many amazing health benefits of adding apple cider vinegar (ACV) into your daily routine but it can hard to drink for many people, me included.

I wish I could say that I was a health goddess/badass and could just drink apple cider vinegar straight but I would be lying. It makes me gag like you wouldn't believe! I know people do it, but I just CAN'T! And from the many messages I get from ladies on my Instagram, a lot of you can't stand the taste either. I'm glad I am not alone in this!

But this doesn't stop me from drinking it and getting all the amazing digestive benefits that ACV has to offer. I have learned how to sneak it into my diet so I hardly even notice the taste!

 

First, what is apple cider vinegar?

Apple Cider Vinegar is made from fermented apples and is full of probiotics, the beneficial bacteria we need in our gut, and enzymes, which help out our digestion by breaking down the food we eat. 

It should be organic, raw, unfiltered and have the "mother" present, a colony of beneficial bacteria which is a cloudy dark stringy substance that you will usually find at the very bottom of the glass jar.

 

So, what are the benefits of drink apple cider vinegar?

How To Drink Apple Cider Vinegar Without Gagging

 

 
How To Drink Apple Cider Vinegar Without Gagging
 

How to drink apple cider vinegar without gagging:

I have 4 ways that I like to drink my ACV so I it doesn't taste as harsh but I still get all the benefits.

  • The main way and the easiest way I drink my Apple Cider Vinegar is I sneak it into all of my protein smoothies! I usually make a berry banana smoothie with a scoop of chocolate Vega & Greens protein, banana, frozen strawberries and blueberries, nut butter, stevia, cacao nibs and then my splash of apple cider vinegar! It helps to balance out the sweetness and the banana taste plus helps get the digestive enzymes flowing. So it's a win win!

  • First thing in the morning in warm lemon water and a dash of stevia. It still has a little tang taste to it but the stevia helps to cut it down and make it more bearable. We do this daily in the Beat Belly Bloat program and it does AMAZING things for the digestive system early in the morning and can also help you cut down on coffee needed. 🍋 The recipe is below!

  • Add it to my salad dressing. Ok so technically this isn't "drinking" ACV but this is a great way to get it into your diet in a way that tastes super delicious! I love to mix 1 Tablespoon of extra virgin olive oil with 2 Tbsps of apple cider vinegar + herbs, salt and pepper and toss it on a grilled chicken salad. SO freaking good!

  • Drink it in my green tea flat belly tea recipe. Now don't let this cute catchy name make you think this flat belly tea recipe is a quick fix for weight loss because that requires all healthy living components: healthy meals, habits and exercise (weight lifting + cardio), but it CAN be a great aid in beating belly bloat, helping your digestion and boosting your weight loss abilities.


How To Drink Apple Cider Vinegar Without Gagging

Morning Slimdown Elixir

1 cup of warm water

Juice from 1 whole or a half of lemon

1-2 teaspoon organic raw apple cider vinegar

1 teaspoon raw honey OR a couple dashes of stevia


So there you have it! Drinking apple cider vinegar can actually taste good!

How do you like to drink your apple cider vinegar? I’d love to hear more ideas!!

 

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

 

How To Drink Apple Cider Vinegar Without Gagging
 

How To Drink Apple Cider Vinegar Without Gagging

Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients. 

Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

How To Start Meal Prepping Like a Pro

Learn how to start meal prepping and meal planning to better the health of you and your family.

One of the most important tools that keeps our clients on track for our upcoming Beat Belly Bloat program is WEEKLY MEAL PREP! 

Chris and I know firsthand how important meal prep is for staying on track with our personal health goals whether it be muscle building, weight loss or just avoiding inflammatory foods that cause belly bloat, brain fog, and a host of other health issues. We meal prep weekly and it has become a habit for us over the years!

Meal prep gives you complete control over the ingredients in your food!

During the first phase of the Beat Belly Bloat program, we eliminate some of the top allergens: soy, dairy, corn, gluten, eggs, and peanuts as well as other inflammatory foods like canola and soybean oil. This gives your body time to rest and de-bloat.

Once you have a clean slate, you can start re-introducing those foods back in one at a time to discover how your body reacts to each food, creating your flat belly blueprint.

The elimination diet is such a simple yet extremely POWERFUL tool that you can use to not only discover foods that don't work for you, but also help you to release body fat and inflammation.

It is a program that is used by functional medicine doctors all over the world to help clients regain their health and life. It's amazing!

Here are some of my favorite meal prepping tips that you can use whether you are in the program or just want to start implementing weekly meal prepping.

 
Start meal prepping like a pro so you can start losing fat and inflammation
 

Time Saving Meal Prep Tips:

  • Plan Ahead. This is essential. Sitting down for a half hour over the weekend to plan out your weekly menu will save you time and money. Pick out 3-4 recipes for the week and make sure to read through them so you can figure out what ingredients you have on hand and the ones you need to buy. 

  • Pre Prep in your free time. Look at your meal plan and recipes and see what can be done ahead of time, in the morning or on the weekend. Pre-soak, defrost, slow cook, pre-chop anything and everything. Chop a lot of garlic at once and keep stored in a sealed container to add to recipes throughout the week.

  • Use Kitchen Shears. Great for trimming herbs, cutting up or trimming fat off chicken breast, and quickly opening bags, these can be a major time saver in the kitchen.

  • Be productive while you cook! Cooking doesn't have to consume all your time. While food is cooking, turn on your favorite podcast, listen to an audiobook, do other household chores, check emails or watch your favorite Netflix show or YouTube channel.

  • Create your meal plan with food you already have on hand. Save time and money by working with what you have in your freezer, pantry and fridge already. Keeping your meals as simple as possible will save you time and can still taste super delicious!

  • Clean-up while you cook. As you cook, start soaking and washing dishes or load your dishwasher. Wipe up messes on the counter and put away anything that isn't being used. This way you don't get overwhelmed with a big clean up job at the very end.

  • Cook While You’re Cooking. Have the oven on already? Throw in a tray of kale to make kale chip snacks for the next day or roast your favorite vegetables such as yellow squash, zucchini, mushrooms, and onion - my faves!!

  • Take a few extra minutes to throw your complete meals into containers. Once all your cooking is done, throw your meals into little grab and go containers. This will save you tons of time during the week as you won't even need to think twice about making your lunch each day. Plus this also makes it easy to throw meals into the freezer if you don't get to eat them during the week. 

  • Pre-prep and freeze your protein smoothie ingredients. Wash, trim and freeze your fruit or better yet, buy organic frozen fruit. Then place each days fruit smoothie portions plus your protein powder, seeds, greens, and any other ingredients you desire into individual jars or ziplock baggies to freeze. Each morning you can throw them into the blender, add almond or coconut milk, and GO!

  • Pull out the crockpot for no fuss meals. You can make super easy meals overnight or while you are out for the day. Just chop up a bunch of veggies like onion, celery, and potatoes, add your protein of choice and seasonings, then let it cook on low for about 8 hours or on high for 3-4 hours. This will literally save you so much time and result in a delicious tasting meal. Try this easy crockpot beef stew recipe to get started! 

  • Use parchment paper to help keep food from sticking to the pan or dish. Sometimes vegetables and meats will stick to pans when cooking and can create a real mess to clean up. Line your pans with unbleached parchment paper to prevent sticking and make clean up a breeze. It is also helpful to place parchment paper over the top of dishes, like baked chicken, while cooking to avoid splattering and to help lock in the juices. 

Find more meal prepping tips on big batch cooking here in this post How to Weekly Meal Prep The Easy Way

 
Start meal prepping like a pro so you can start losing fat and inflammation
 

6 Easy Meal Prepping Tips To Live By:

  1. Steaming, sautéing, roasting, grilling and baking are healthy, easy, and quick ways to cook food.

  2. Keep it simple! Don’t allow what you don’t know make you feel overwhelmed. Combine a healthy protein, vegetables, grain or potato, and a healthy source of fat to create a balanced meal.

  3. Eat foods that are easy to digest. My rule of thumb is to keep it to 5 ingredients or less. Simple ingredients mean more energy, less bloating, and more nourishment.

  4. Try a few of the wonderful recipes in our meal plan. Remember, if you do not like a recipe then get creative and modify any recipe to your liking.

  5. Adding salsa, hot sauce, coconut aminos, tahini, garlic, or other healthy condiments can make any food taste fabulous.

  6. Prepare your meals in larger quantities so you can have leftovers and freeze portions for an easy grab and reheat option later.

  • You can prepare soups and freeze them.

  • Make a large batch of vegetables, protein, potatoes, and white or brown rice for the week.

  • Put together simple salads and have them ready to go in BPA-free plastic containers or glass Mason jars, with the dressing stored separately.

 



Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

Start meal prepping like a pro so you can start losing fat and inflammation
 

Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients. 

Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Pumpkin Spice Latte Protein Shake Recipe (Vegan + Soy & Dairy-Free)

It's that time again - #PSL season!! Being the "basic bitch" that I am, I hold all things pumpkin spice very near and dear to my heart. That means pumpkin spice everything is happening whether you like it or not. Haters please exit the building :)  When I had my first Starbucks pumpkin spice latte YEARS ago, back when I could still tolerate milk (or at least thought I could), I took one sip and like every sane person on earth found it absolutely divine! Unfortunately the latte doesn't fit into my lifestyle not only because of the dairy, but also because a grande PSL made with 2% milk and whipped cream has 380 calories, 14g of fat, 50g of sugar and 52g of carbohydrates. I'm not saying I don't splurge on treats from time to time, because I most certainly do, but if I am consuming all of those calories, fats, sugars and carbs, I'd rather it be in food form like a cookie or a naughty banana chocolate chip pancake! Despite not having the official Starbucks PSL since the first time back in probably 2010, I still think about it to this day. During the fall, I will find any way to add pumpkin spice to my day and this pre or post-workout protein shake is no exception. This baby has it all, coffee, real pumpkin, cinnamon, pumpkin spice, vanilla and protein! What more could you want in a protein shake?

 
Pumpkin Spice Latte Protein Shake that is soy-free, dairy-free, low in sugar and high in protein! This is the perfect pre or post-workout treat! #PSL #vegan #soyfree #dairyfree #basic
 
Pumpkin Spice Latte Protein Shake that is soy-free, dairy-free, low in sugar and high in protein! This is the perfect pre or post-workout treat! #PSL #vegan #soyfree #dairyfree #basic

 Pumpkin Spice Latte Protein Shake 

Optional: Add So Delicious whipped topping or Enjoy Life Chocolate Chips

**Modification: You can use cold coffee instead of instant by adding a half cup of cold coffee and reducing your almond milk to about a 1/2 cup. You will want to play around with the ratios to suit your taste buds. 

Blend together with a couple ice cubes and enjoy! 

 
Pumpkin Spice Latte Protein Shake that is soy-free, dairy-free, low in sugar and high in protein! This is the perfect pre or post-workout treat! #PSL #vegan #soyfree #dairyfree #basic
 

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

Amber Hale, Health Coach
 

Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients. 

Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Oven Roasted Cranberry Apple Brussels Sprouts

Last week, I shared my green bean, red onion and pecan side dish recipe which is one of favorite holiday dishes! Today, I want to share my oven roasted cranberry, apple, and brussel sprout side dish recipe, another favorite recipe that is sure to be a hit this holiday season! 

I'm sure you are thinking how tasty Brussel sprouts are but there is SO much more to them than taste! Brussel sprouts give your overall health a BIG boost, just one half cup serving of Brussels sprouts supplies us with 20 essential vitamins, including the powerful antioxidant vitamin C, numerous B vitamins, vitamin A, zinc, potassium, calcium, phosphorus, magnesium and manganese. They also contain antioxidants such a glucosinolates and isothiocyanates which help protect you from free radicals which can cause cellular damage and disease in the body. They are also high in fiber which help to keep you full after a meal and also helps to keep your digestion moving along.

 
Oven Roasted Cranberry Apple Brussels Sprouts
 

Oven Roasted Cranberry Apple Brussels Sprouts

Oven Roasted Cranberry Apple Brussels Sprouts

Serves 2-3

  • 1 pint Brussels sprouts, trimmed and cut lengthwise

  • 1 medium apple, peeled, cored, and cut into eighths

  • ¼ cup dried cranberries

  • 2 tbsp extra virgin olive oil or coconut oil

  • Sea salt and cracked pepper to taste

Instructions:

1. Preheat oven to 400 degrees.

2. In a large bowl, toss Brussels sprouts, cranberries, sliced apple, and 1 tbsp olive oil together.

3. Brush glass baking dish with 1 tbsp olive oil. Spread mixture evenly into dish. Sprinkle with salt and pepper.

4. Roast uncovered for 30 minutes.

5. Serve hot and enjoy!

 

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating,inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program

 
Amber Hale, Health Coach
 

Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients. 

Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Haricot Vert, Red Onion and Pecan Sauté Side Dish Recipe

Chris and I are preparing our menu for our Christmas day feast this week. We have been traveling so much lately to visit family and friends for Thanksgiving and weddings, so this holiday we are enjoying it relaxing at home in Brooklyn with our dog Chili Palmer. Even though it will just be the three of us, we aren't holding back with the holiday cooking. There is nothing better than holiday leftovers to eat throughout the week! 

Today, I am sharing with you one of my favorite side dish recipes which features the haricot vert or you may know it as the green bean or string bean. They are known for their beautiful rich shade of green and light delicious taste, making them a wonderful holiday side dish to brighten up any plate! It's a very versatile bean, one of the few that can be eaten fresh without having to be cooked. The green bean is actually a nutrition ninja! It's a great source of folate, fiber and vitamin K but it also high in carotenoids such as beta-carotene and lutien. Usually when we hear the word carotenoids, we normally think about red, orange and yellow vegetables but the chlorophyll in the green beans masks those colors! 

 
Haricot Vert, Red Onion and Pecan Sauté Side Dish Recipe
 

Haricot Vert, Red Onion and Pecan Sauté 

Serves 3-4

  • 1 pound thin green beans (haricot vert), trimmed

  • 2 tbsp unrefined virgin coconut oil

  • 1 medium red onion, sliced thin

  • 2 tbsp fresh thyme

  • ¼ cup chopped pecans

  • Sea salt and cracked pepper to taste

Instructions

1. Bring a large pot of salted water to boil. Add green beans and boil for 4 minutes.

2. While boiling, prepare a large bowl filled with ice and water. Once beans have boiled, drain water and plunge into ice bath to stop from cooking. Drain and pat dry.

3. Saute the onion in coconut oil a few minutes until translucent. Add in green beans and cook 2 minutes.

4. Add in thyme, pecans, salt and pepper and continue to cook an additional 2 minutes.

5. Serve hot and enjoy!

Haricot Vert, Red Onion and Pecan Sauté Side Dish Recipe
 

 

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating,inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program

Amber Hale, health coach
 

Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients. 

Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

11 Natural Ways to Get Constipation Relief Fast

Chris and I both get this question from clients all the time "Help! I'm constipated, what do I do?". This is very common for many people and it can affect all aspects of their lives causing them extreme discomfort resulting in them not want to leave the house or participate in special life events. 

Everyone is different so the number of bowel movements you have per day will vary, but a good rule of thumb is an average of 1-3 bowel movements a day for a healthy digestive system.

When we poop, we are eliminating toxins, bacteria, mucus, and fiber so it’s important that we are keeping our bowels moving properly so that toxins are not being reabsorbed back in through our colon.

So although we don't want to be harboring these toxins in our colon, it's important that we don't run out and start popping over-the-counter laxatives. When you overuse laxatives, you might have side effects such as loss of electrolytes which lead to dehydration, fatigue, muscle aches and more, as well as mineral deficiency. Additionally, taking too many laxatives can cause gastrointestinal disorder, kidney failure and liver damage.

And while we are here, I should mention that you should NEVER try to take laxatives for weight loss because they won’t help you achieve real lasting fat loss, only temporary scale weight loss from emptying your bowls and reduced water-weight. I assure you it will come right back.

So as you can see, laxatives can cause more damage than good and you can also become dependent on them. Natural health is always the path to BEST health so below we will go over some ways you can get safe and natural constipation relief. 

What causes constipation in the first place?

  • Stress and constant busyness

  • Poor diet

  • Certain medications

  • Dehydration

  • Lack of fiber in the diet

  • Eating too much fiber and not enough water

  • Candida, IBS, or SIBO (small intestinal bacterial overgrowth)

  • Not exercising

  • Magnesium deficiency

  • Hormonal imbalance

  • Food intolerances

  • lactose intolerance

  • Resisting the urge to go during the day

 
11 Natural Ways to Get Constipation Relief Fast
 

Here are 11 Natural Ways to Get Constipation Relief Fast

  • Warm lemon water. Lemon juice helps with waste elimination which will help get things moving right along. Use the juice of 1/2 or whole lemon in a glass of warm water first thing upon waking up in the morning to jump-start your digestion. Read more about the many benefits of lemon water here.

  • Keep hydrated. Water is needed to help food pass through the small and large intestine. 5 to 10 pounds of fecal matter can be stored in the colon because of dehydration caused by lack of water. A good rule of thumb is to drink ½ your current body weight in ounces of water each day.

  • Coconut oil. Take 1 to 2 tablespoons of extra virgin coconut oil by mouth will help to lube up your system and keep your things running smoothly. During the colder months, coconut oil may be in a solid form so you can warm it up for a few seconds and drink it or add it to a tea. I prefer to take it in solid form straight up but everyone is different.

  • Exercise daily. Keeping your body moving every day is key to stimulating circulation creating a healthy digestive system. Getting in about 30 minutes or more of exercise a day will help improve your daily bowel movements and will make a huge difference in every aspect of your life! Check out these workouts to get you started.

  • Magnesium. Taking magnesium daily can really help to relieve constipation by pulling water into the stool. Many Americans are magnesium deficient due to lack of it in our soil and therefore the food we eat, poor nutrient absorption, and it leaves the body through sweat and stress. Start supplementing with magnesium citrate at night before bed to help constipation, I personally take 400mg each night. Magnesium can also be absorbed through the skin by taking a relaxing Epsom salt bath at night with 1-2 cups of Epsom salt.

  • Coconut water. Drinking this can help to hydrate you and balance your electrolyte levels. It can also have somewhat of a laxative effect so start slow and ease off when needed. To get the highest quality coconut water look for one that is organic and doesn't have added flavors or sugars.

  • Probiotics. Our gut is full of good and bad bacteria that help to keep our immune system strong and digestion running smoothly. Many things we put in our body such as antibiotics, medications, alcohol and certain processed food can kill off both the good and the bad bacteria. Supplementing with a high quality probiotic supplement with at least 15 billion live organisms, probiotic-rich foods like kefir and sauerkraut can help keep your gut flora in check and digestion functioning better.

  • Squatting instead of sitting. Since the beginning of time we squatted to go to the bathroom but that all changed when we started sitting on a toilet. For many people, this can cause some blockage. Using a footstool like a Squatty Potty to help put you in a more natural position can help to relax your colon to allow stool to flow freely and take off the pressure of straining which can cause hemorrhoids.

  • Chew your food well. Digestion begins in the mouth the minute you start to even think about food and then enzymes are produced as you start to chew your food. But most of us do not chew food properly as a result of rushing through our meals. Large chunks of food then go through the digestive tract without being broken down properly. It is important to really focus on the food you eat, try eating without distractions such as TV and phones (I know that seems impossible but you can do it!). Really concentrate on the look, feel and taste of your food. Chew until it becomes liquid in your mouth or aim for about 30 bites.

  • Essential oils. Using high-quality essential oils like lemon, tangerine, ginger, fennel, rosemary, wild orange, and peppermint as an abdominal rub mixed with a carrier oil such as fractionated coconut oil, or in a warm bath with Epsom salts can help to relieve constipation and leave you feeling amazing.

Learn How to Stop Bloat From Happening

Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!

We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!

Amber Hale, Health Coach
 

Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients. 

Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.