Author Archives: ashleymichelle

My Favorite Things: Vegan Grocery List Edition!


Posted by ashleymichelle

 

 

Photo Credit: yes-butno.com

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Shocker, right?

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So…what do I eat?

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Well, as you can imagine, I get asked this question all the time. Strangely enough people still like to assume that being vegan goes hand in hand with being deprived. I mean if we can’t eat meat, milk, and cheese… we must be starving, right??

 

Thank goodness both you and I know that’s just not true :) .

 

I’m pretty sure I’ve never walked into a grocery store and thought to myself “Oh weary me…there’s absolutely nothing that I can eat in here!” In fact, it’s quite the contrary. I could literally spend hours browsing around Whole Foods and Trader Joe’s discovering interesting new foods I have yet to try. More often than not, my cart becomes so full of fun and exciting ingredients that I have to force myself to put some things back! (i.e. raw cashews are how much? Too much. A girl’s gotta budget after all!).

 

However, while I love to try new things, I do have a few favorite grocery items that have become pantry staples and/or make their way into my cart each week when I go food shopping. So since questions about what I eat are in fact the most common questions I get on this blog, I thought I’d share 30 of my favorite things with you.

 

 

Your Revamped Vegan Grocery List: Ashley’s Favs

 

 

Photo Credit: alittlemarket

 

 

 

 1.  Almond Milk (unsweetened):

Even if I wasn’t vegan, I’d still be baking and making my oatmeal, smoothies, cookies, cakes, and ice cream with this stuff. The creamy consistency of almond milk seems far more decadent than the mere 35 calories and 2.5 grams of fat per 8 oz lets on (I buy the Whole Foods unsweetened kind). Don’t love almond milk? Try coconut milk instead! It adds a nice tropical flair to whatever you add it to while only clocking in at 50 calories and 4 grams of fat per 8 oz. May I also suggest using it in a nice curry sauce or a creamy pina colada?

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2.  Apples:

An apple a day keeps the munchies away! When I’m craving something sugary or sweet in the afternoon…a juicy apple is just the fix I need. Apples nix my cravings and fill me up thanks to a heavy dose of fiber (3.3 grams in just one medium apple). I like to slice up my favorite kind (either a Fuji or Gala) in the morning, toss it in a baggie or Tupperware container (for easy snacking) and store it in the fridge to keep the slices crispy and cold.

 

3.  Arugula/Butter Lettuce:

Arugula (a spiky-looking little lettuce) is a great addition to any boring old salad. The slightly spicy/peppery flavor pairs perfectly with a citrus dressing or topped with orange sections, dried cranberries and walnuts. Feeling crazy? Use arugula in place of basil for a fresh take on your typical pesto. Butter lettuce is another one of my snazzy salad staples. It’s sweet flavor and a smooth texture goes wonderfully with slices of ripe avocado and bites of crunchy apples or juicy pears. I also find this type of lettuce is pretty voluminous, so it fills up my bowl, and me, quite nicely :) . You can easily find butter lettuce in the refrigerated veggie section of most  grocery stores.

 

4.  Beets:

Beets are most definitely a love it or hate it kind of food. I for one happen to absolutely adore their deep, earthy flavor. Whether thrown on top of a salad or roasted in the oven and eaten on their own, beets are an antioxidant-rich, anti-inflammatory , detox-promoting addition to any veggie based meal. Just be careful when preparing…these babies stain! (Which actually makes for an awesome natural food coloring).

 

5.  Betty Lou’s Just Great Stuff (powdered peanut butter):

To say I’m addicted to this, well, just great stuff would be an understatement. Not only is Betty Lou’s powdered peanut butter a healthier, (figure-conscious) alternative to traditional peanut butter (and a godsend to pb-crazy people like me), but it tastes amazing too–especially mixed into oatmeal, spread on top of toast or scooped into a banana smoothie! Just mix a couple of tablespoons of the peanut powder with water and voilà! Instant peanut butter for a mere 45 calories and 1.5 grams of fat (and the chocolate peanut butter version only has 40 calories and 1 gram of fat :) ). You can find it in the health food section of Shaw’s, online, or at Whole Foods. And you just may never want regular pb again.

 

6.  Better N’ Peanut Butter:

This is another awesomely tasty peanut butter alternative. It has a stickier consistency than the real stuff, but it tastes just as delicious—I personally like to spread it on CocoLite crisps (see below) and top it with slices of banana or add a spoonful to my dessert hummus. Oh. And it’s only 100 calories and 2 grams of fat for 2 whole tablespoons! Guilt be gone.

 

7.  Cayenne Pepper:

If you read my last post, then you already know how much I love cayenne. Not only is it a metabolism boosting superfood, but it also has the ability to pump up all sorts of food, drinks, an even dessert. Sprinkle a little pepper on your salad or in your protein shake for an extra kick. Heck, sprinkle it in this chocolate bar recipe or a batch of brownies for an unexpected and spicy (yet tasty!) surprise.

 

8.  Chia Seeds:

You already know I’m obsessed with these babies. Not only are they full antioxidants, iron, calcium, potassium, and omega fatty acids (to name a few key nutrients), but these heart-healthy, energy-boosting seeds offer the most nutritional bang for their buck— 3 whole tablespoons go a long way and pack only 10 grams of healthy fat, 10-12 grams of protein for 160 calories. This makes it a great staple for anyone looking to stay fit and trim ans full of energy.

 

9.  Coconut Oil:

Chances are you’ve heard the hype about the stuff, but have you tried it for yourself? If not, buy it. BUY IT NOW. Use it anywhere you’d use butter (that’s why it’s a vegan’s dream) or oil.  It’s a perfect addition to any baked good and adds an exotic flavor to veggie stir-fries and noodles. And while you’re at it…slather some oil on your hands and lips– it’s fantastic for dry skin or as an eye make-up remover too! Check out the health benefits of coconut oil here (from Dr. Oz) and here (from Shape magazine).

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10.  Cucumbers:

Sliced cucumbers are the perfect snack, so I always make sure to have a container full of them in the fridge. There’s nothing more refreshing than a cool, crunchy cucumber dipped in hummus, sprinkled with pepper, or even spread with a dab of almond butter. Of course, cucumbers taste perfectly fine on their own as well! Long day at work? Give yourself an at-home spa treatment. Place a couple of slices on your eyes for instant realization and instant de-puffing. Glass of wine optional ;) . (Want to up the presentation factor? Use a small heart-shaped cookie cutter to cut your cucumber slices into pretty little hearts. Cute!).

 

11.  Dates (whole-pitted):

Dates are nature’s candy. They taste exactly like caramel! Trust me. I like to use dates instead of refined sugar for sugar-free baking and I like to snack on a few dates during the day for a satisfyingly sweet (yet healthy!) treat. Dates are also a good source of calcium, potassium, and fiber. Looking for a great pre-workout treat? Stuff three dates with an almond for instant energy on the go. You can find dates next to the raisins and other dried fruits in most grocery stores.

 

12.  Edamame:

Oh edamame. What would I do without you? I practically go into panic mode if I realize I’ve  run out of this Ashley staple. I consistently have at least four bags in my freezer (two bags of shelled edamame and two bags still in the pods). I like to cook up a whole bag of the shelled kind and keep it in the fridge all week-long so I’m just one handful away from a quick and easy snack, or I’ll add a few spoonfuls of the beans on top of salads. I also like to cook up a bag in the pods so I have a healthy appetizer to accompany my meals. Edamame is by far my favorite protein source ( ½ cup clocks in at 7 grams of protein for only 120 calories). Just be sure to buy organic—soybeans are often the victim of GMOs. Want some yummy edamame recipes? Check out my Toasted Sesame Green Bean and Carrot Salad and my Protein-Packed Confetti Quinoa recipes!

 

13.  Frozen Veggies:

Don’t have enough time to make a healthy dinner? Blasphemy I say! If you have frozen veggies in your freezer, the you have NO excuses. Toss those babies in the microwave and top with a zesty sauce or salsa and black beans and BAM. Instant dinner in 5 minutes. Done and DONE.

 

14.  Garbanzo Beans (chickpeas):

These beans are another pantry staple of mine—and at only 89 cents a can (from Trader Joe’s), it’s easy to keep plenty of them in your kitchen. I use these versatile little legumes for baked goods, dessert hummus, or to toss in a salad or stir-fry for extra protein. I’ve been dying to experiment with roasting chickpeas, so keep an eye out for a recipe soon! Looking for some healthy dessert recipes? Try my LOW-FAT Chocolate-Covered Cherry Dream Dip, Naughty Biscotti (Gluten Free!), Soft and Chewy Cinnamon Spice Cookies (Gluten-Free!), and my Healthy Cinnamon Apple Pie Squares (Gluten-Free!).

 

15.  Hummus:

If I had to name the one thing in this world I couldn’t go without every single day…hummus would be that thing. I often have at least three different kinds open in my fridge at any given time. Whether spread on Coco-Lite Crisps (see below), eaten with raw veggies, or topped on a salad in lieu of salad dressing, hummus is easily my best figure-friendly alternative to all those fattening dips, dressings and spreads out there. My favorite hummus tends to come from Trader Joe’s—be sure to try out their three-layer hummus (a multi-layer sampling of classic, red pepper, and cilantro hummus)  and their sundried-tomato basil hummus and be ready to get addicted.

 

16.  Kale:

I don’t know how it took me so long to discover this cruciferous green, but boy oh boy am I glad I did. Whether steamed with fresh veggies, sautéed with garlic and olive oil, or baked with nutritional yeast into crunchy little chips, once you start eating kale you just won’t want to stop. I legitimately get “kale cravings”—something all my fellow kale eaters will understand! For a tasty kale recipe check out my Post-Holiday Detox Salad and my Spiced-Up Cranberry Orange Stuffing.

 

17.  Lentils:

Lentils! Where have you been all my life?! These little guys also made their way into my kitchen a little late in the game…and now I can’t get enough of them. Lentils have a very bold and earthy flavor and taste especially nice with savory dishes like sautéed mushrooms or in a big ol’ bowl of roasted root vegetables. You can even mash them up to make vegan “meatloaf” or veggie burgers—they hold together quite nicely and amp up the protein in every dish. I like to buy the packages of pre-cooked lentils from Trader Joe’s in their refrigerated section.

 

18.  Nut Butters (almond, sunflower):

For those days when you’re sick of regular peanut butter (is that even possible?) or, if you’re just looking for a change, sunflower butter and almond butter are lovely stand-ins. The nutrition facts are pretty much identical to that of plain old PB but they each have completely different flavor profiles. Almond butter has a much more subtle flavor and a much grittier texture than peanut butter. It tastes fabulous topped on a bowl of steaming oatmeal or blended into an icy smoothie. Sunflower butter has a much stronger flavor and a thinner, smoother consistency which makes it a perfect spread for warm toast. Sunflower butter can also be blended into dessert hummus or used in place of peanut butter for a creative new take on peanut butter cookies. I like to buy the individual serving packets for easy packing and portion control.

 

19.  Nutritional Yeast:

Don’t be weirded out by the name—this tasty little condiment adds a slightly nutty and cheesy flavor to vegan dishes, plus it’s high in vitamin B-12 and protein. Nutritional yeast tastes great in a savory meals like macaroni and “cheese,” sprinkled on fresh salads, or mixed into warm sauces and stews. I usually buy it in tubs from Whole Foods or you can buy the Bragg’s brand it in the natural sections of most grocery stores.

 

20.  Pears (Bosc, D’Anjou):

When I’m getting a little bored with apples (or if I just want to mix things up a bit) I’ll turn to a similar fruit—pears!  Bosc or D’Anjou pears happen to be my favs. I’ll poach or sauté them on the stove and add them to a cinnamon-spiked couscous or quinoa instead of apples in my holiday stuffing, chop them up and add them to my Fruity Tutti Fruit Bowl, or slice them up and add them to a salad with my Very Berry Vitality Vinaigrette. Of course, pears taste amazing just on their own, if you’re not looking to get overly fancy.

 

21.  Pineapple:

Did you know pineapple settles the stomach? It’s true! Why do you think they always serve it at Chinese food buffets ;) . Aside from the fact that pineapple can prevent indigestion and stomach inflammation, it also tastes pretty incredible–sweet enough to eat for dessert, yet versatile enough to toss in a stir-fry or  blended up and added to a sesame ginger dressing/dipping sauce.

 

22.  Pumpkin Pie Spice:

If you want to make anything taste cozy and indulgent, this spice will do the trick. I used to put cinnamon on everything– sprinkled on fruit salad, added to protein shakes, mixed into peanut butter, added to cookie dough, dusted on toast…the list goes on and on– but as soon as I bought some pumpkin pie spice to make my vegan pumpkin pie, I realized it’s not just for Thanksgiving!  A mix of cinnamon, ginger, cloves, allspice and nutmeg, this spice gives you more bang for you buck and makes everyday dishes taste like the holidays.

 

23.  Raw Almonds/Sunflower Seeds/Soy Nuts:

Looking for a way to crush your hunger while getting  healthy dose of fat and protein? Nuts and seeds are the way to go. I’ll often grab a handful of soaked almonds for a pre or post workout snack or I’ll toss some soaked sunflower seeds on top of my lunch salad to fill me up nice and good. I recently started soaking my almonds and sunflower seeds when I learned that doing so results in increased enzyme activity, greater absorption of the food’s nutrients by the body, a reduction in tannins, and increased digestibility. Check out this simple tutorial on how to soak your nuts and seeds here. And don’t worry–if you’re sick of almonds, peanuts, and sunflower seeds, soy nuts are a tasty alternative. At 6 grams of fat, 10 grams of protein, 5 grams of dietary fiber, and 145 calories per 1/3 cup, these little nuts (which are actually soaked, roasted soybeans) are a figure friendly version to most other nuts out there. Toss them with raisins and granola for an easy homemade trail mix or eat them by themselves for a satisfying snack (I like to buy the unsalted kind).

 

24.  Seaweed:

Okay. I know what you’re thinking but hear me out. I’m not crazy. The same stuff you find floating around in the ocean can also be found on the shelves of most supermarkets, and for good reason! Sea vegetables (including deep green kombu, dried black hijiki, chewy red dulse, emerald wakame, bright, leafy sea lettuce, and dark, toasted nori) have a variety of health benefits– they are high in essential amino acids and are an excellent source of calcium, iron, magnesium, iodine, potassium and vitamin B-12. You can often find seaweed in soups, salads, or wrapped around your sushi, but my favorite way to eat seaweed is toasted. Trader Joe’s makes awesome Toasted Seaweed Snacks in both regular or wasabi flavor for just 99¢! Personally, I like to eat the toasted wasabi seaweed strips with a dollop of hummus and a slice of avocado. Yum!

 

25.  Roasted Corn:

I always have a couple of cans of corn on hand just in case I want to make my famous Mexican Salad (complete with avocado, black beans, cilantro hummus, mango salsa, brown rice, and of course, corn–post to come soon!) but once I discovered this bag of roasted corn in Trader Joe’s frozen food section…I knew I wouldn’t be able to settle for anything else. This corn tastes almost as good as my Dad’s famous grilled corn on the cob…without all that extra work ;) . Use this corn in anything from soups and salads to chili and stir-fry. I promise you’ll be just as hooked as me!

 

26.  Shredded Carrots:

I love carrots no matter how you slice, dice or juice them, but just recently I’ve discovered a new way to eat these healthy orange root veggies–shredded. Shredded carrots bulk up a salad and cook up quite nicely in a stir-fry. Looking to get extra creative? Cook up some shredded carrots and mix them with spaghetti squash– top with marinara sauce and voilà! You have a healthy pasta alternative for dinner.

 

27.  Soyatoo (whipped topping):

Everyone needs a little whipped cream in their life, and yes, even vegans can enjoy this tasty treat every now and then. Thanks to Soyatoo, my puddings, pies, cakes, and hot cocoa don’t need to go naked all the time. Soyatoo is made from soy milk and has roughly the same nutrition facts as regular whipped cream. It’s a bit expensive ($4.99 a can) but it tastes amazing– it’s definitely worth the splurge for special occasions. Try it on my Cha Cha Chocolate-Hazelnut Chi Pudding or my Oh So Sassy Strawberry Shortcake :) .

 

28.  Tofu:

So clearly this is the stereotypical vegan shopping list staple, but only because it’s so darn versatile. Use silken tofu in protein shakes, soups, sauces, pies and puddings and use the firm kind to chop up and bake, grill or add to a stir fry. Tofu absorbs the flavors and seasonings cooked with it, so you can marinate firm tofu just like you can marinate meat, and use the silken kind in dessert recipes. Don’t believe me? Check out my pumpkin pie recipe.

 

29.  Quinoa:

Quinoa is another great way for vegans and vegetarians to get their protein. Not only does quinoa have all nine essential amino acids– making it a complete protein– but it has 10 grams of protein in just 1/2 cup. I like to make a big batch of quinoa on a Sunday night and store it in the fridge for the week. Make breakfast quinoa by mixing it up with a little cinnamon, vanilla, raisins, and chopped up apple or banana, toss a couple spoonfuls on top of your salad for lunch, or mix it with some steamed veggies for an instantly easy dinner. Looking to add a little extra flavor to that quinoa? An easy trick I often use is to cook the grain with low sodium vegetable broth instead of water (and sometimes a splash of carrot juice!). It makes all the difference. Looking for an easy recipe? Check out my Confetti Quinoa.

 

30.  Whole Wheat Coco- Lite Pop Cakes:

Put down the rice cakes people! You might want to prepare yourselves. You will be 100% addicted to these amazingly low-calorie and satisfying snacks at that very first crunchy bite. I first discovered Coco-Lite pop cakes while wandering around at Whole Foods last summer and they’ve been on my weekly grocery list ever since. Whether topped with peanut butter, hummus, ice cream or fruit– you don’t have to stop at just one cake. At only 16 calories, 4 grams of carbohydrates and 0 grams of sugar per 7-8 inch pop cake you can eat as many as you’d like without feeling the guilt. I usually buy the whole wheat cakes, but I just discovered that they have other fun flavors like Maui Onion, Blueberry Cinnamon, Original, Carrot, Strawberry, and Triple Green. Check out this link for some awesome recipe ideas.

 

So what are you waiting for?

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Get shopping! And get eating ;) .

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Photo Credit: Etsy

 

 

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 Healthfully Yours,

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Ashley Michelle

 

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Sources:

Benefits of Soaking Nuts

Benefits of Soaking Nuts and Seeds

Health Benefits of Eating Seaweed


Hot & Spicy Detox Lemonade


Posted by ashleymichelle

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When life hands you lemons…

 

Make lemonade!

 

Spicy Detox Lemonade.

 

 

Have you ever tried a juice cleanse?

I thought about it, but then I decided, hey…my body needs real food!

And oh yea…it’s pretty darn EXPENSIVE.

 

Now, I’m still not 100% sure how I feel about juicing for extended periods of time (case in point: the Jack LaLanne Juicer I begged  for for Christmas is still sitting there in my pantry, unopened, and taking up precious cabinet space). On one side of things, I think it’s extremely beneficial to give your digestive system a break every now and then so all that extra energy can go towards cleansing and beautifying your body inside and out, but on the other side, I don’t believe in doing anything that starves your body of the vital nutrients and calories it needs. For instance, I DO NOT endorse in any way shape or form the Master Cleanse, however, the BluePrintCleanse is something that has caught my eye–namely because I know people who aren’t vegan, dieters, or hardcore cleansers who have tried this program, didn’t starve themselves,  and have nothing but good things to say about it–even when I raise skepticisms (i.e. no, they didn’t feel like they were restricting, yes, it tastes good, and yes, they felt fabulous after).

 

The BluePrintCleanse is a three-day, juice-based cleanse (you drink six raw, organic, cold-pressed juices a day) that was born out of the idea that “cleansing needed to be liberated from the rigid dogma and new-age aesthetics of the raw food universe and made more accessible to more people.” And accessible it is– you can buy it online or at your local Whole Foods! The BluePrintCleanse breaks their cleansing program down into three “levels” (Renovation, Foundation, Excavation) and it’s up to you to decide which one your are most comfortable with. The different levels include various juices made of greens, veggies and fruits along with more filling/sustaining nut milks. Don’t worry,  you can gauge your comfort level and pick the cleanse that’s right for you by reading these witty little descriptions :) :

 

Renovation:

 

Photo Credit: BluePrintCleanse

 

 

 

 

 

 

 

 

 

 

 

 

“I know what whole foods are, and I’ve seen people buying them. I would too, but I’m too busy to be choosy – my vegetable intake comes in the form of: Ketchup – “tomatoes” and French Fries – “potatoes.” Salad is found in EVERY cheeseburger I eat: it’s that green-ish color in the middle of the burger. Fruit? Easy, it’s the garnish on my cocktail, (usually an orange). I have cut back on red meat… and know I should only buy organic, free range, hand massaged meats and vegetables raised by people who smell like patchouli oil, but where do they even sell that stuff?”

 

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Foundation:

 

Photo Credit: BluePrintCleanse

 

 

 

 

 

 

 

 

 

 

 

 

“I don’t know what I am! I’m not a vegetarian because I eat fish (but not the kind with mercury). I’m definitely NOT, nor will I ever be, a vegan – (I love a good cheese plate…and sometimes a salami plate). I try to eat a big salad everyday and limit those “bad-starches.” When I do have dessert, I order some sort of fruit based dessert, as opposed to that awesome flourless chocolate cake…that, sometimes I do order…but only because it’s flourless, …and a special occasion. But, that’s not even a big deal, cause’ I’ll just work it off at the gym the next day.”

 

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Excavation:

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Photo Credit: BluePrintCleanse

 

 

“I am extremely conscious of everything I put into my body. I exercise, I don’t make drinking a habit, and I eat organic. Am I a vegan? A raw foodist? I’m not into labels – so, when people ask me that question, I simply reply: ‘I eat what I want, when I want it.” I don’t consider choosing my food wisely, “missing out.” My only rule is: If it doesn’t make me feel healthy and zaps my energy, I don’t eat it. I’m not trying to live forever; I just want to make sure that while I am alive, I feel as good as I possibly can!”

 

Sounds easy enough, right?

 

Yes, it all sounds wonderful, easy, and grand but here’s my first issue with the cleanse– it only last three days. I don’t think a cleanse– any cleanse for that matter– will change your life in just three days (and I’m willing to bet that many people who end up jumping on the “cleanse bandwagon” are looking for a quick fix or rapid weight loss rather than a lasting lifestyle change).

 

NEWSFLASH: Don’t expect lasting success if this is your mindset!

 

If you’ve been filling up your body with sugary, trans-fat-filled, processed junk for years and year and years…drinking juice for three days is not going to magically undo all the damage, nor is it going to take off any of those real unhealthy pounds. That being said, I do believe that a quick juice-cleanse can prepare you, motivate you, and set you up for a continued pattern of heathy eating and success if you do it right. And by doing it right, I mean don’t go back to eating all that unhealthy crud as soon as your three days are up! Use your  freshly rejuvenated system as a baseline or starting point for continued dietary success and a commitment to healthy choices :) .

 

Now, my second issue with this cleanse is that it’s a pretty hefty investment for three days– I’m talking $195 for three days. Now, I don’t know about you but I certainly don’t have $195 hanging around to spend on three days of juice. heck, that’ more than a spend on three weeks worth of groceries! And finally, my last issue with the BluePrintCleanse? It uses agave (you can read all about the reasons why I don’t like to use agave in this post here).

 

So…what’s a penny-pinching, ingredient-inspecting, juice-craving girl to do when she wants to clean up her diet and pave the way for healthy habits and longterm detoxification?

 

Why, she modifies by creating her own cleanse of course :) .

 

NOTE: Please allow me remind you- I am NOT a dietician or doctor of any kind. In no way am I attempting to give you medical advice in any way, shape or form. Instead, I am merely looking to share a few healthy options that you might decide to try to include in your diet while sticking to eating clean, whole, foods and healthy meals if it feels right for you. Each person has different dietary needs– I find the following plan happens to work wonders and feel right for me, but I cannot speak for everyone else. Also note that I will be speaking in regards to the Excavation Cleanse level of the BPC for the following couple of paragraphs.

 

One of the main drinks that can be found in all three BluePrintCleanse cleanses is a lovely green juice called BluePrintGreen. It’s a delicious combination of organic greens (a whopping 6 lbs. worth!), spices, and fruit including romaine, celery, cucumber, apple, spinach, kale, parsley, and lemon. I’ll be 100% honest with you. This drink is INCREDIBLE. I wouldn’t change a thing. Which is why I decided I’ll allow myself to splurge for this beverage now and then if I can squeeze it into my budget– it’s worth it.

 

Photo Credit: BluePrintCleanse

 

Another BluePrintCleanse staple is the BluePrint cashew milk. This drink is meant to be the main BluePrintCleanse protein source. It’s a filling combination of  organic cashews, filtered water, agave nectar, cinnamon, vanilla extract, and organic vanilla bean bits. Now, instead of spending upwards of $12.99 per bottle for this drink (and because I don’t like agave nectar) I decided to swap this out for my own protein drink using Vega or Garden of Life protein powder (my favorites!), organic almond milk, and a couple teaspoons of chia seeds for good measure.

 

Aside from the high cost, I also didn’t think seven grams of protein two times a day would be enough to fill me up and keep me going around the clock and during my workouts. Instead, my protein shakes have between 15 and 17 grams of protein with a few additional grams added in thanks to the chia seeds (oh, and did I mention it costs under $40 for a few weeks worth of each of my fav proteins? Buy Vega and Garden of Life at your local Whole Foods or here and  here).

 

The last component of the BluePrintCleanse that I wanted to make-over was their Spicy Lemonade. Their version consists of filtered water, organic lemon, organic agave nectar, and cayenne extract (Mexican Habanero, jalapeño, African, Chinese, Thai, Korean, and Japanese peppers in distilled water, and grain alcohol). It also costs $6.99 a bottle. So, instead, I decided to make my own cheaper version using organic lemons, filtered water, stevia, and cayenne pepper.

 

Now, this particular drink is not a part of the Excavation Cleanse, but it is a part of their Renovation and Foundation Cleanses. The reason this is a cleanse-worthy drink? Lemons and cayenne pepper have a variety of health benefits and they have long been touted as weight loss and detox staples. I’ve outlined a few of these benefits below:

 

 

Lemons:

Photo Credit: wikimedia.org

 

  • Alkalizing: Even though lemons are acidic to taste, they are alkalizing for the body and help restore balance to the body’s pH.
  • Rich in vitamin C: Helps to protect you against colds, flu, infections and neutralize free radicals that can promote aging and other diseases.
  • Cleanses/detoxifies the liver: Lemon stimulates the liver and helps to rid it of uric acid, bile, fats, old cholesterol deposits, environmental toxins, and other poisons. When your liver is clogged with junk, it isn’t working efficiently and may lead to low energy and fatigue, weight gain, hormone imbalances, intolerance to alcohol or fatty foods, high cholesterol, headaches, skin irritation, nausea/bloating, PMS, aches/pains, and digestive complications.
  • Cleanses your bowels: Adding lemon to warm water helps to increase peristalsis in the bowels and eliminate waste.
  • Have 22 anti-cancer compounds: Lemons contain limonene oil which is believed to prevent the growth of cancer tumors in animals  and they also contain flavonol glycosides which have been known to stop cell division in cancer cells.
  • Anti-bacterial: Lemon juice has been known to destroy bacteria associated with malaria, cholera, diphtheria, and typhoid.
  • Reduces high blood pressure: Lemons contain vitamin P (bioflavinoids) which have been known to prevent internal hemorrhage and reduce BP.

 

 

 

Cayenne pepper:

 

 

Photo Credit: www.teenhealthsite.com

 

 

 

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  • Curbs appetite: Studies have shown that consuming cayenne pepper can reduce appetite and curb cravings (especially for salty, fatty, and sugary foods).
  • Prevents blood sugar spikes: Over a period of time, continued consumption of cayenne pepper may improve insulin sensitivity of the body’s tissues and eventually, less insulin may be required in order to move glucose from the body’s blood to the tissues. This can reduces blood sugar spikes (aka crazy cravings!).
  • Thermogenic: Consuming cayenne pepper has a thermogenic effect on the body (due to capsaicin). It raises the body’s core temperature, potentially increasing the body’s metabolism (up to 20% according to some sources) and may increase its ability to burn stored fat.
  • Fights inflammation: Capsaicin is a potent inhibitor of substance P– a neuropeptide associated with inflammation. Consuming cayenne can help with treatment for sensory nerve fiber disorders and even arthritis.
  • Reduces cholesterol: Studies have shown that cayenne has cardiovascular benefits in that it can reduce triglyceride levels, blood cholesterol, and platelet aggregation. It also can help the body dissolve fibrin– a substance critical in blood clot formation.
  • Natural pain relief: Cayenne can help to improve cluster headaches and treat osteoarthritis pain.
  • Prevent stomach ulcers: Cayenne kills harmful bacteria and stimulates stomach cells to secrete protective juices that prevent ulcers from forming.
  • Immunity boosting: Cayenne is high in vitamin A (beta-carotene) which is a well-known anti-infection vitamin that is essential for healthy epithelial tissues (these tissues protect the body from germs that can enter through the mucous membranes like the nose, lungs, intestines, and urinary tract).
  • Relieves congestion: Cayenne stimulates secretions which can help to clear out your stuffy nose and lungs.

 

My Hot and Spicy Detox Lemonade is a great way to reap the benefits of both!

 

Now don’t get me wrong–lemons and cayenne pepper are NOT going to magically detoxify years worth of poor eating habits and  peel off unwanted pounds. However, I find sipping this drink throughout the day between meals  keeps me feeling light and refreshed and prevents those sugary snack attacks and cravings by the afternoon! Plus…it tastes pretty darn good :) .

 

 

Hot & Spicy Detox Lemonade

(makes 1 pitcher worth)

 

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Ingredients:

  • Three to four lemons
  • 8 cups of water
  • Cayenne pepper (to taste)
  • Stevia (to taste)
  • Ice
 
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Directions:

  • Squeeze lemons into a pitcher.
  • Add water.
  • Add cayenne pepper and stevia* to taste (start with 1/2 teaspoon to 1 teaspoon of cayenne and add more depending upon how much you can handle).
*This lemonade should not be overly sweet– I use one and a half packets of stevia.
 
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Forget sweet.

 

You’ll like it hot in no time ;)

 

 

 

Healthfully Yours,

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Ashley Michelle

 

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Sources:

Thermogenics: Cayenne

Incredible Benefits of Detoxing your Liver

16 Health Benefits of Lemons

Purdue study: Cayenne

Cayenne and Blood Sugar

World’s Healthiest Foods: Cayenne

 


Healthy No-Bake Oatmeal Cookie Bites


Posted by ashleymichelle

 

 

 

 

“Our greatest weakness lies in giving up.

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The most certain way to succeed is always to try just one more time.” – Thomas A. Edison

 

 

This week is weird.

I don’t know if it’s due to the fact that I only had 4 days of work because of the Monday holiday or what but I am just SO not on top of my game. I slept through my alarm not once, but twice, I brought two different sneakers to the gym, and in the past 2 days I’ve tested out 4 new recipes—NONE of which I was happy with (the cake wouldn’t rise, the cookies were too dense, the bars burned, and the cupcakes were a catastrophe)… #FAIL.

 

Clearly it was time for me to step away from the oven.

I was just about to throw in the towel and say “Forget it! There will be no recipe post this week!” when it hit me.

 

No bake cookie bites.

 

 

No baking involved? It’s practically fool-proof! SIGN ME UP.

 

And you know what? That’s exactly what they are. Foolproof. In fact, these babies are SO easy, even on your clumsiest (or laziest) of days it’s pretty impossible to mess them up. Just throw the ingredients in a food processor or blender, roll the dough into balls and eat your face off stick em’ in the fridge :) . Sounds like the perfect breakfast, pre/post-workout snack, or dessert  to nosh on while lazily lounging in your pj’s this Sunday.

 

The best part of all?

You don’t even have to feel guilty about stuffing your face because this cookie dough is HEALTHY!

Yup. It’s true.

 

My cookie dough bites are sugar-free (instead of sugar I use dates and stevia), low-fat (a little bit of peanut butter goes a long way!), gluten-free (no flour, oats only), and they even have some protein (garbanzo beans please!).  So…since I’m feeling especially clumsy and lazy today, I’m gonna keep this post short, sweet, and simple :) .

 

Easy as pie.

I mean, cookies.

Healthy cookies.

 

 

Healthy No-Bake Oatmeal Cookie Bites

 

 

 

Ingredients:

  • 1 can of garbanzo beans (drained)
  • 13-16 whole pitted dates (feel free to toss in a few more if you want the cookie dough to have a caramel-y taste)
  • 1/2 small, ripe banana
  • 1/2 tablespoon chia seeds
  • 1 tablespoon of peanut butter (or another nut butter– feel free to add more if you want a more indulgent-tasting cookie dough)
  • 4 droppers full of liquid vanilla-crème stevia (Please note: This amount will vary for everyone depending upon how sweet you’d like your cookie dough. You could also use powder stevia–just reduce the blended oats by 1/2 tablespoon– or you could use maple syrup, molasses, or any other liquid sweeteners you like.)
  • 1/4 cup plus 2 tablespoons of blended oats (add more if the batter is too sticky to roll into balls)
  • 1/4 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • dash of salt
  • 1/3 cup of raisins
  • 3 tablespoons whole grain oats (not blended)
  • Optional: Chocolate chips

 

Directions:

  • Blend the first 10 ingredients (not the raisins and oats) in a food processor or blender until you achieve a cookie dough-like consistency (5 or 6 minutes).

(You can't see it but there's blended oats in there somewhere!)

 

 

 

  • Mix in raisins and a few tablespoons of whole oats if you’d like them to look a little more “oatmeal-y” (this is when you can also add chocolate chips if you’d like).
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  • Roll the dough into balls and refrigerate for an hour (if you aren’t patient enough to do this, like me, feel free to eat the cookie dough balls right away :) ).
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  • Decorate the cookie dough balls with my cinnamon pumpkin-pie glaze, roll in coconut, or dip in chocolate!
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  • Store extra cookie dough balls in the freezer for an easy, on the run snack you can throw in your purse or gym bag (just be sure to give them 15 minutes or so so thaw!).

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Hey, being lazy tastes pretty darn good  :)

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Healthfully Yours,

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Ashley Michelle

 

 

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Easy Vegan Baking Swaps


Posted by ashleymichelle

 

Photo Credit: dipity.com

 

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“Life is uncertain.  Eat dessert first.” Ernestine Ulmer

 

 

AHEM! This Ernestine guy had better be talking about healthy dessert! ;)

 

Okay, so it’s no secret to those of you who know me that I’m a little bit a lot a bit of a health nut :) . I eat clean, I exercise regularly, I avoid GMOs, I take vitamins and I get plenty of Omega 3′s. And while I believe in eating a plant-based diet that limits added sugars, refined carbohydrates, and unhealthy fats, I also understand that we are all human– aka every now and then, you just need a gosh darn slice of cake! A little bit of dessert here and there is perfectly fine, as long as you can successfully include it in your diet. This means DON’T GO OVERBOARD! I find that many people finally get on track with eating well and working out for a few days…only to cave at the sight of something frosted or dripping in chocolate.

 

Their excuse?

“I’ve been soooo good. I deserve it!”

 

But can you guess what happens next? They overdo it. I’m not saying that you should cut out sweets 100% of the time, but what I am saying is that you should be mindful of your behavior/mindset around sweets and make healthy choices that will still allow you to stay on track without feeling deprived.

 

So, what are the keys to healthy dessert eating?

 

Practice MODERATION and make SUBSTITUTIONS!

 

I obviously enjoy making desserts (just check out my recipe page), but the trick to most of my recipes is that they’ve been stripped of unhealthy ingredients and swapped out for healthier ones. My line of thought? Healthy or not, dessert is still dessert, BUT if you’re going to enjoy a treat, you might as well make it a little less guilty while still tasting just as sinful ;) . Thankfully stealthy, healthy ingredients are my specialty (in fact, before I settled on the name “Pretty Fit Life” I was actually toying with the name “Stealthy Healthy Chef!”). If I had a dollar for every time someone asked me “You put WHAT in this?!” when I reveal my secret ingredient of choice, well, I’d be rocking a pair of these flashy little numbers on my next girls night out. So I don’t have these sexy shoes, but I do have something just a fabulous (okay, almost as fabulous). And the best part of all? It’s much cheaper than those shoes ;) .

 

Below, I’ve put together a list of healthy vegan baking swaps so you can “healthify” some of your favorite dessert recipes. This way, you can let yourself indulge every now and then without all the extra guilt and calories. I promise…everything will taste so amazing you won’t even know the difference!

 

Vegan baking is a cinch with the right ingredients!

 

Photo Credit: funadvice.com

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Butter Replacers:

(Fats add flavor, texture, and moisture to baked goods)

  • Olive Oil (spice cookies, cakes, breads)*
  • Sesame Oil (spice cookies, cakes, breads)*
  • Canola Oil (use w/liquid sugars)*
  • Coconut Oil (adds richness, thickness, coconut-y flavor)
  • Vegan Buttery Spread (Earth Balance)
  • Avocado (great for cookies)

 

 Fat Free Options!

  • Applesauce (all natural, unsweetened)
  • Pumpkin (use the 100% pure, canned kind NOT sugary pumpkin pie filling!)
  • Banana (mashed or banana baby food!)
  • Prunes (pureed or prune baby food!)
  • Peanut butter replacer: Just Good Stuff Powdered Peanut Butter

Note: *1/3 up of oil = 1 stick of butter

 

 

Photo Credit: dailymailco.uk

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Egg Substitutes:

(Eggs are used for moisture/binding/thickening or leavening: identify which of these agents you need & experiment!)*

  • Flax (1T: 3T water= 1 egg)
  • Banana (¼ c. = 1 egg)
  • Applesauce (¼ c. = 1 egg)
  • Canned Squash/Pumpkin (¼ c. = 1 egg)
  • Tofu (silken & firm: ¼ c. = 1 egg)
  • Soy Milk + Lemon Juice (¼ c. soy milk + 1T lemon juice= 1 egg)
  • Soy/Coconut Yogurt (¼ c. yogurt = 1 egg)
  • Cornstarch/Water (1 T cornstarch + 3 T water= 1 egg)
  • Chia Seeds (1T chia seeds + 1T water = 1 egg)
  • Pureed Beans (equal parts can stand in for eggs)
  • Commercial Egg Replacer (Ener-G brand or Bob’s Red Mill- read directions for amounts)
  • Bread crumbs, tomato paste, oatmeal, nut butters (for binding)
  • Baking powder/H2O/Vinegar (1 tsp. baking powder + 1 tsp. water + 1 tsp. vinegar = 1 egg*)
  • Baking Soda/Water (2 tsp. baking soda + 2 T warm water = 1 egg)**
  • Baking Soda/Vinegar (1 tsp. baking soda + 1 T white/apple vinegar= 1 egg)**
  • Lemon Juice + Baking Soda (2 T. lemon juice + 1 tsp baking soda= 1 egg)**

* If the egg is used as a leavening agent in a recipe, you will need to incorporate baking soda and/or baking powder in the recipe for your dessert to rise. Read my notes at the bottom of this post on baking soda and baking powder for leavening instructions.

**Use if this is only leavening agent– do not double up on baking powder/soda!

 

 

Photo Credit: topnews.in

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Milk Replacements:

(amounts = interchangeable)

  • Almond Milk
  • Soy Milk
  • Rice Milk*
  • Coconut Milk (canned and carton)
  • Vegan “Buttermilk”: 1 cup non-dairy milk (above) + 1 tsp. lemon juice or vinegar

*Rice milk tends to be best for soups/sauces as opposed to baking due to it’s low fat content/thin consistency

 

 

Photo Credit: ehow.com

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Flour Substitutes:

(interchangeable aside from exceptions below)

  • Oat Flour
  • Almond Flour*
  • Peanut Flour
  • Millet  Flour
  • Brown Rice Flour
  • Buckwheat flour*
  • Spelt Flour**
  • Coconut Flour*
  • Quinoa Flour*
  • Buckwheat flour*
  • Chickpea Flour*
  • Xanthan Gum/Guar Gum***

*These flours will result in a denser product: mix 1/3 cup of any of these flours with 1 c. millet flour, 1 c. starch, and 1 tsp. xanthan gum for an easy  gluten-free blend. The following are starches for gluten-free baking (potato starch, cornstarch, tapioca starch, & arrowroot)

**Spelt flour is not acceptable for those with Celiac disease

***These stand in for gluten as thickening agents. Xanthan gum is best for baking and is used in batter with high acidity. Guar gum is best for cold foods (pastry fillings, ice cream)

 

 

Photo Credit: browningsbakersco.uk

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Whipped Topping Swap:

(Amounts will vary depending upon your recipe)

  • Coconut Milk Cream (canned, full-fat!)*
  • Cashew Cream (soaked + water )**
  • Soy alternatives (Soyatoo)
  • Tofu Cream (tofu + lemon + powder sugar + flavored extract + flour)***
  • Agar Flakes (agar + water, salt, sweetener, extract)****

* Put a can of full fat coconut milk in the fridge overnight. Turn upside down so liquid comes to top, Turn right-side up, open & drain liquid. With an electric mixer, whip the hardened cream in a bowl with a little sugar & vanilla.

** One c. raw cashews soaked overnight/drained. Blend with 1.5 c. water (add more or less depending upon desired texture), 2-4 T sweetener, dash of salt.

***1 package mori-nu silken tofu, juice from 1 large lemon slice, 1-2 tablespoons powdered sugar,  ¾-1 tsp almond, vanilla, or maple extract, & 3-4 T whole wheat flour (if you’d like it thicker). Whip/blend VERY well.

**** Mix 2 & 2/3 c. non-dairy milk with 2 T agar flakes (boil, simmer 7 minutes, cool, refrigerate until firm). Blend with 3 T water, 1/8 tsp. salt, add a few drops of your choice of flavored extract, and sweeten/flavor to taste–stevia, cocoa powder etc…

Check out more agar recipes here

 

 

Photo Credit: thedailymail.com

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Say Goodbye to Sugar!

(Amounts you use depend upon your own personal sweet tooth preference)

  • Dates (soaked/blended)
  • Bananas (mashed or sliced)
  • Raisins (soaked/blended or whole)
  • Stevia (calorie-free, 300x sweeter than sugar, liquid or powder)
  • Dextrose (a.k.a glucose is 30% less sweet than sugar)*
  • Xylitol (33% fewer calories than table sugar)
  • Coconut Sugar (NEW: low GI, low fructose, natural, high in nutrients)**
  • Molasses**
  • Maple Syrup**
  • Brown Rice Syrup**
  • Honey***
  • Spices, Citrus Zest
  • Nut Extracts (adds an indulgent aroma)
  • Baby Food (banana, prune, plum, apple and other sweet fruits)

*Dextrose= Is a natural sugar found in fruits/starches. The body can readily absorb it & use glucose for energy & to power cells.

** While these are a less processed, natural option, they are still high in calories (Dextrose included). Use sparingly!

*** Honey is not for strict vegans. As mentioned above, use sparingly!

 

 

Photo Credit: ifoodx

 

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What about Agave?

You may have noticed that agave isn’t on my list of sugar swaps–that’s because there has been a lot of research out there lately that suggests it’s not quite as healthy as you think (you can blame the marketing companies for that). I’ve highlighted some of these recent claims below.

  • 20 calories per teaspoon
  • 1.5 times sweeter than sugar
  • Won’t spike blood sugar (low glycemic index)
  • HIGH in fructose (Agave ranges from 55%-90% fructose–high fructose corn syrup -HFCS- is 55% fructose!)*
  • Chemically processed (similar production to that of HFCS)
  • Doesn’t stimulate/shut off appetite hormones
  • Can lead to overeating, lowered metabolism, & lower insulin sensitivity
  • Raises uric acid levels (chronic low-level inflammation that leads to cardiovascular disease, cancer, stroke, arthritis, early aging)
  • Can decrease HDL levels, increase LDL, contribute to high blood pressure, high blood sugar, elevated triglycerides, fatty liver disease
  • Linked to increase visceral fat  & obesity
  • GI tract doesn’t absorb fructose easily and sends it to your liver (overloads, scars, develops triglycerides)

*Fructose is found in fruit and honey, which is healthy and fine because it is accompanied by fiber, vitamins and minerals – but it is not meant to be consumed in largely concentrated forms like agave.

You can also read more about the dangers of agave here. 

 

 

Photo Credit: pfdcast.net

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Vegan Baking Tips and Tricks: Baking Soda vs. Baking Powder:

(These are chemical leaveners used to make baked goods.What you use depends on other ingredients)

Baking Soda = Best for cookies

  • When baking soda (100% sodium bicarbonate) is combined with an acidic ingredient (vinegar, lemon juice, chocolate, molasses, yogurt) CO2 is released, thus forming bubbles in the batter.
  • When heated, these bubbles expand and cause the finished product to lighten/rise (& give baked goods a nice brown color!)
  • Recipes with baking soda must be baked immediately or they will fall flat!
  • Baking soda can be mixed with some cornstarch and cream of tartar to replace baking powder.
  • Baking soda will leave a bitter taste unless counteracted by an acid.
 

Baking Powder = Best for cakes and biscuits

  • Baking Powder (sodium bicarbonate + cream of tartar + starch) contains an acid and a base and has a neutral taste.
  • Available in single-acting (which must be cooked immediately) or double-acting formulas (which can stand at room temperature for a bit).
  • Baking powder cannot replace baking soda because it already contains an acid (cream of tartar).

(Powder & soda might both be used because you may have enough soda to neutralize acidic batter, but not to lift batter. A little baking powder can do this job. If you use just baking powder however, it could be too acidic. Both together also give the batter a bit of a tangy taste—good for cookies!)

 

Hopefully you’ve discovered some surprising new ingredients from my lists above, and I hope I’ve inspired you to get a little crazy and experiment the next time you’re in the kitchen. Remember, eating healthy doesn’t mean eating bland or depriving yourself. It just means you need be smart and you need to be willing to get a little more creative with your cooking :) .

Photo Credit: cupcakestakethecake

 

 

 

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Staying on track with your healthy diet while still being able to indulge in sweets?

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Now THAT’S what I call having your cake and eating it too ;) .

 

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Healthfully Yours,

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Ashley Michelle

 

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Disaronno-Spiked Love Potion Cookies


Posted by ashleymichelle

 

 

Love.

 

At.

 

First.

 

Bite.

 

Ahem. I mean…SIGHT.

 

WARNING: Just one little bite of these cookies may cause feelings of love, lust, and adoration and can bring on an insatiable appetite for heart-shaped food items. Ingesting these cookies may result in revelations of true love, the desire for long walks on the beach, make-out sessions on a bearskin rug, and candlelit dinners for two. Please seek medical attention if you do not enjoy these valentine treats, as this could be the result of a serious health problem.  

 

Valentine’s Day is tricky– you either have a significant other and you love it, or you’re single and you hate it. I find the same things goes for snow in New England– you absolutely adore it, or you absolutely, positively, 110% DESPISE it.

 

Now, I’m one of those New Englanders who absolutely, positively 110% loves the snow, so you can imagine my delight when I heard about the crazy blizzard named “Nemo” that was headed for Boston last weekend.

 

The forecast?

TWO FEET OF SNOW!

 

The severe weather risk was bad enough that my office let us out of work at 2:30 on Friday and the entire state of Massachusetts was under order by the Governor to be off the roads by 4:00 pm or risk facing a $500 fine and jail time! That meant the boyfriend and I (and pretty much the rest of the state) were confined to our homes for a couple of days. While some people might have gone stir crazy being stuck inside with nothing to do (I mean, how many reruns of PLL, The Biggest Loser, Grey’s Anatomy and Boy Meets World can you watch without dying of total boredom? Okay never mind. Bad example. You can’t), I found plenty of ways to keep myself occupied– namely because I confined myself to the kitchen for oh… around 48 hours straight. My latest revelation? Natural disasters are a blogger’s dream come true.

 

All the time in the world to test recipes and blog? YES PLEASE!

I was happier than a kid on a snow day.

 

Sorry. I just couldn't resist!

 

Stick me in a kitchen when I have wayyy too much time on my hands and you’re just asking..no…begging for trouble– especially after one (okay,  two or three…) glasses of wine ;) .

 

Let’s just say I got a littttttle crazy with ingredients…

 

After all, when you don’t see the light of day for over 24 hours…alcohol consumption is inevitable. In fact, you may even find yourself beginning to think that everything could actually be 100x better with a little bit of booze…

Red wine frosting? Sure why not! A Guinness milkshake? Sign me up! Blue Moon and bran flakes? Lemme at em’!

Yep. Things were on the verge of getting OUT OF CONTROL until I remembered a dear old friend of mine…and with that, I struck gold.

 

Heart-shaped, frosted, cookie GOLD.

 

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The dear old friend?

Disaronno.

The experiment of choice?

Valentine’s Day cookies.


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Love Potion Cookies to be exact ;) .

 

So while you might be one of those people who hates Valentine’s Day and despises the snow…you had better be thanking your lucky stars my dears. If it wasn’t for my weekend of cocktail-induced kitchen craziness (thank you Nemo), these little love magnets may never have had the chance to spice things up just in time for Valentine’s Day.

 

 

Disaronno-Spiked Love Potion Cookies

 

 

Ingredients:

  • 3/4 cup whole wheat pastry flour (or spelt flour)
  • 1/4 teaspoon of salt
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 2 tablespoons 100% pure maple syrup
  • 4 teaspoons Disaronno (or another amaretto liquor)
  • 1 tablespoon unsweetened almond milk
  • 1/4 teaspoon vanilla extract
  • 1/4 teaspoon almond extract (optional)
  • Stevia (to taste– I used liquid stevia, but if you use powder stevia you should increase the milk by 1-2 teaspoons)
  • 1 tablespoon coconut oil (NOTE: you can increase this by a teaspoon or two if you want a more decadent, melt-in-your-mouth cookie. For a fat -free cookies, you can omit the coconut oil and sub applesauce, but be warned–without a healthy fat, the cookies will come out a bit dry compared to a regular cookie)
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Directions: 

  • Mix the first five ingredients in one bowl and mix the remaining ingredients (minus the coconut oil) in another bowl.
  • Combine the contents of both bowls together, and fold in the coconut oil.
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  • Refrigerate the dough for at least 30 minutes (I rolled the dough into a “Toll House cookie dough log” shape using wax paper)
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  • Once firm, you can slice and bake the dough just like the store-bought cookie dough, or roll out the dough and use cookie cutters to make fun and festive shapes–like these Valentine’s Day shapes :)
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  • Pre-heat the oven to 340º and cook for 13-14 minutes (or until the tops start to turn golden brown).
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  • Let the cookies cool and decorate with my berry-infused icing and sugar sparkles (This icing is all-natural and doesn’t use any food coloring! See recipe below).
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All-Natural Berry-Infused Icing

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Ingredients:

  • 3/4 cup of organic powdered sugar
  • A couple spoonfuls of frozen berries (I used a mix of blackberries, blueberries, and raspberries from Trader Joe’s).
  • 3 teaspoons of ice-cold water

 

Directions:

  • Put powdered sugar in a bowl. Set aside.
  • Microwave frozen berries for 45 seconds. DO NOT STIR OR SMUSH BERRIES!
  • Pour a teaspoon of juice and 3 teaspoons of water into the powder sugar. Mix well
  • NOTE: Add more berry juice for a darker icing, more powder sugar for  thicker icing, and add more water for  thinner icing.
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And there you have it! Trust me. You will absolutely, positively  fall in LOVE with these cookies. And no. I’m not being dramatic. It’s just the truth!

 

So make them for your hunni. Make them for your BFF. Make them for your secret crush. Heck, make a batch all for yourself (my valentine gobbled up the whole tray in one sitting!). After all, Valentine’s Day is all about spreading the love and eating it up too ;) .

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Cupid who? 

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Healthfully Yours,

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Ashley Michelle

 

 


Hot for Healthworks! (Plus a FREE 5-Day Trial Pass!)


Posted by ashleymichelle

 

 

Roses are red,

 

Violets are blue.

 

Jewelry is nice…

 

But Healthworks is too! ;)

 

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Sure Valentine’s Day is all about loving your hunni, but that doesn’t mean all the single ladies have to suffer through this sparkly, chocolate-covered, heart-filled holiday alone. Heck…even us hitched chicks need a place to unwind and relax and get away from the dudes in our lives for a hot second.

 

Thankfully Healthworks Fitness Center has the Boston girls covered!

 

First of all, anyone who knows me knows I am absolutely OBSESSED with Healthworks, so please allow me to apologize in advance for this full on love fest that’s about to ensue. You see, Healthworks isn’t just my gym. It’s my sanctuary (I’m not even being dramatic. It’s just THAT amazing). Obviously if it’s that incredible it’d be a crime to keep this jewel of a place all to myself, so when I heard Healthworks was having an Open House week from February 11th- February 17th…I knew I just had to share this little secret with my loyal readers ;) .

 

It all began when I stumbled into Healthworks for the first time around a year and a half ago. I had been living in the city for about six months when a couple of ladies from the Cambridge location (Danielle and Lisa :) ) popped by my office on a rainy September afternoon to hand out some free-trial passes to our employees. At the time, I was going to a $10-a-month gym right across the street from Healthworks and I was pretty much hating life (sweaty, smelly men and limited and/or broken equipment in a stuffy, steamy  basement-level gym doesn’t exactly sound like fitness bliss to me). I was trying to budget and save money wherever I could, but this whole discount-gym-thing just wasn’t cutting it. I could feel myself getting softer, weaker, and less motivated by the day. Working out at that place just wasn’t giving me that mental and physical boost I needed. Something needed to change…

 

Enter Healthworks.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The moment I stepped into this women’s fitness center, I felt like I had entered a dream. The sweet smell of eucalyptus filled the air, a fresh selection of natural granola bars, drinks and other healthy snacks greeted me at the front desk, and a smiling staff member handed me a fluffy towel as I walked into the cozy, clean and inviting locker room– eyes wide, mouth gaping (did I mention classical music was playing? Angels might as freaking well have been singing from the heavens at this point). And by the time I made my way upstairs to the fitness center, I was instantly hooked. The gym had more cardio machines, weights, and fitness equipment than a fitness fanatic like me would even know what to do with (kettlebells, bosu balls, and TRX? Hello?!). But don’t let the huge variety of equipment intimidate you. The incredible team of Healthworks trainers are more than willing you show you the ropes (you even get a free personal training evaluation and a free training session when you sign on to become a member.)

 

But the real kicker?

I knew I’d never have to wait 30 minutes or more for a darn stair climber, treadmill or elliptical ever again.

EVER.

There’s plenty of equipment to go around.

 

 

 

Perhaps the only thing better than the copious amount of fitness machines are the wide array of group fitness classes the gym has to offer (have you read about my obsession with Bosu training?) And when I say wide array, I’m talking OVER 100 group fitness classes a week FREE with your membership!

 

Yup.

FREE!

 

From cycling, yoga, and pilates to tabata, cardio strike, and boxing…there’s truly something for everyone no matter what your age. And after a grueling workout or a killer class, what better way to relax than by treating yourself to an assortment of spa-like amenities.

 

Yes.

You read that right.

SPA.

 

 

 

Healthworks offers a selection of spa services including massages (Lymph detox and hot stone treatments? Yes please!), acupuncture (stress relief? Okay!), a eucalyptus steam room (cold? What cold?), a whirlpool (sore muscles? Not here!), and a sauna (rough day? Sweat it out!). Oh yea. You also get a complimentary 25-minute massage when you sign up. BAM.

 

And last but not least, the most refreshing part of all?

The staff at Healthworks are FABULOUS.

 

Every single time I walk into that club, I’m greeted with a smiley “Hey Ash!” and sent off with a cheery “See ya tomorrow!” Whether a staff member is working at the front desk, training a client, or teaching a group fitness class, they truly make you feel more like their “BFF” rather than “just another client at the gym.” I can tell you…after a long day at work this simple kindness is much appreciated :) .

 

So, clearly you know how I feel about Healthworks Fitness Center for Women, but don’t just take my word for it… test it out for yourself!  I promise– after just one visit to this fitness paradise, you’ll be hooked. It won’t be long before you start to get excited to go to the gym and  you start to look forward to your next workout (you can call me crazy now…but just you wait!). When your gym is pleasant and fun and you’re surrounded by motivating people who push your limits and believe in you… that’s when fitness becomes FUN. And when fitness is fun, healthy changes set in and that’s when true miracles happen.

 

 

 

 

 

 

 

 

 

 

 

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And isn’t that what we all want in the end?

Positive, healthy, growth and change?

I sure think so!

 

The Healthworks Mission:

“At Healthworks Fitness Centers for Women we empower women to be strong, both physically and mentally. Our mission is to be the leader in women’s health and wellness by providing exceptional experiences through fitness, service and support throughout our clubs and the community.”

 

What Sets Healthworks Apart:

  • More than a 100 Group Fitness Classes a Week
  • Rated “Best Personal Trainers” by the Boston A List
  • Spacious cardiovascular area featuring televisions and movies
  • Free weight & stretching area
  • Group exercise studio
  • Exclusive Cycling studio
  • Complimentary fitness & equipment orientations
  • Spa-like locker rooms with full service vanities
  • Childcare
  • Massage
  • Complimentary towel service

 

What YOU Get:

  • Initial evaluation with a Personal Trainer and one Personal Training session
  • A free Small Group Training session of your choice, including BURN, drop10, various bootcamps, and more!
  • A relaxing 25-minute massage
  • Full access to all group fitness classes
  • Complimentary strength, cardio and stretching orientations
  • Use of wet areas, including eucalyptus steam room and dry sauna, to relax and rejuvenate
  • Complimentary gym and bath towel service
  • Access to spa-esque locker rooms, equipped with amenities to make getting ready a breeze
  • AND, if you desire, we also offer childcare, personal training, massage, skin care, acupuncture, health coaching and nutrition consulting.

 

 

So are you DYING to try Healthworks yet?

Yes?

Well, you’re in luck!

 

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In the spirit of Valentine’s Day, Healthworks is spreading the love and holding an Open House all this week from February 11th- February 17th. Each of the four Healthworks locations (Back Bay, Cambridge, Chestnut Hill, and Coolidge Corner) will offer specialty Group Fitness Classes, complimentary Small Group Training for you and a friend, complimentary acupuncture, shopping, pampering, food, and live music all week-long. Click here to get access to a 5-day guest pass and click here to check out the schedules for each fitness center.
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Already a member?  No sweat! Your friend can also use the complimentary guest pass (above) during Open House week or for any 5-day duration in February, and if they join during Open House week, they’ll receive a $0 enrollment fee and you’ll get a referral ($5 off your monthly membership dues!). Sounds like a win/win, huh?

 

So… what are you waiting for?

 

Go ahead.

 

Treat yourself something extra sweet this Valentine’s Day

 

(Or convince your special someone that a gym membership will get them wayyy more brownie points than a box of chocolates!)

 

After all, loving yourself is the sweetest kind of love of all :)

 

 

Healthfully Yours,

Ashley Michelle

 

 

Photo credits: Healthworks Fitness Center


Be a Workout Warrior!


Posted by ashleymichelle

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“Motivation is what gets you started….

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Credit: http://aoinspiration.com

 

 

 

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Habit is what keeps you going.” — Jim Ryun

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Keeping in step with my “Fit for Life” series in these past few posts, I decided it was important for me to cover exercise and fitness. While a balanced diet is vital to you health, weight-loss/maintenance efforts, and over all well-being (as I covered in my last post)…physical activity is just as important. Why? Because if you’re looking to feel stronger, healthier, leaner, stress-free, beautiful, powerful and pretty much ahhh-mazing (and who wouldn’t want that?) you need a combination of good nutrition and good-quality exercise.

Now, I know sticking to an exercise regimen can be tough. We’re tired after a long day of work and taking care of the kids (or in some cases the boyfriend/fiancé/or husband!). Our weekly girl’s nights and happy hours are wayyy more tempting than a hot date with the treadmill. It’s so gosh darn cold outside you’d rather give up your Lululemon Wunder Under Leggings than walk to your car and drive to the gym (and no I won’t judge you for rocking Lulu even if the closest they’ve come to a gym is when you pass it on the way to the grocery store). But the reality is, with fitness…there is no secret potion, special pill, or magical fairy dust to create results for you.

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The reality?

 

You need to wake up and you need to GET TOUGH.

 

So that’s exactly what I’m going to be.

 

 

Photo Credit: iheartinspiration.com

 

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It’s no secret that America is facing a serious health crisis. According to the Centers for Disease Control, 35.9% of adults over the age of 20 are obese and  33.% of adults over 20 are overweight. Even scarier? 18.4 % of adolescents age 12-19 are obese, 18% of children age 6-11 are obese, 12.5% of young children age 2-5 are obese. Also according to the CDC–one-third of all Americans are obese and not one city in the U.S. has an obesity rate of less than 20%. People sit in a car on their way to work, sit all day at work, hit up the vending machines when they need a boost, grab fast food on their way home, or get home so late they can’t eat a healthy meal at all (cue the nighttime snacking). Grocery stores are full of all sorts of sneaky, false-advertised, processed, refined, and sugary junk that clogs up our bodies and keep us craving more of  (and spending more on) that bad stuff.

 

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And we can’t forget about stress.

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Photo Credit: www.nhs.uk

 

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According to the American Psychological Association, 44% of Americans say their stress level has increased over the past five years. And did you know that stress can actually lead to obesity? Of course, everyone deals with stress differently, but scientists have actually found evidence that supports the stress/obesity connection. The study shows that stress is linked to biochemical changes which then trigger the cravings that can lead to overeating, emotional eating, and obesity. Top that off with the addictive properties of unhealthy foods, and youve got yourself a killer combination (literally).

Now let’s play a game for  minute. I want you to think about the last time you were stressed at work. Would you rather have reached for a bag of carrot and celery sticks or that bowl of candy on your co-workers desk and the cake in the break room? My guess is that your first instinct is to reach for the sugary, carb-filled, fattening, processed comfort foods. You see, stress has the ability to trigger certain hormones in the body which then play a role in the whole “pass-me-the-chocolate-before-die” process. When these chemicals and hormones are thrown into overdrive during stressful times, that’s when unhealthy-eating is most tempting. Below, I cover 3 of these sneaky fat-storing and craving -inducing buggers…

 

1.)  Serotonin: Serotonin is one of these hormones and it could be the reason you’re grabbing for the fatty, processed, carb-filled foods when you’re stressed out. Serotonin acts as the body’s “feel good” or “happy” chemical, and when you eat carbohydrates your serotonin levels rise–so do those “happy” feelings. This makes you feel warm and fuzzy all over for the moment…but that’s it. Your problems are still going to be there after you finish that slice of cake!

 

2.)  Cortisol: Cortisol is another stress hormone that I’m sure you’ve heard about before. When you are stressed out, your cortisol levels rise. Chronic stress can cause your body to release extra cortisol, which increases your appetite and cravings and signals the body to store fat.

 

3.)  Neuropeptide-Y: Lastly, there is a less well-known molecule that has a hand in fat storage. Studies show that the body processes food differently when under stress. When you are stressed,  neuropeptide-Y is released from the nerve cells and encourages fat accumulation. Fatty, sugary, carb-filled diets further promote the release of this molecule.

 

 

So, in a nutshell, a common scenario goes something like this…

 

 

Photo Credit: Bing

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Okay. This is a tadddd extreme, but still–the point is valid. You get super stressed/sad/angry so you crave something sweet and sugary and/or fried and fattening to make you feel happy (for a minute) because you think “I deserve it!” This quickly becomes an addictive cycle every time you’re stressed. This unhealthy eating habit then causes you to gain unwanted weight and pick up even more unhealthy habits (those addictive cravings will do it to ya!). This makes you more stressed and causes your body to activate all of those fat-storing hormones that (once again) cause you to continue eating poorly, gain unhealthy weight, and become even more stressed than before.

 

SHEESH!

 

What a vicious cycle. All of this sounds pretty counterproductive, don’t you think? So… what does help with stress and the risk of obesity/weight gain?

 

 

EXERCISE!

 

 

Photo Credit: liftrunplay

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I’m just going to come right out and say it– I believe exercise can cure almost anything (or at least many of) the health problems riddling our society today. If you don’t believe me…Google it. The studies are endless.  Check out some of the fabulous health benefits of regular exercise below.

 

Exercise can help you…

 

  1. Control your weight
  2. Improve your mood/reduce depression
  3. Reduce stress
  4. Increase energy
  5. Combat disease (heart disease, high blood pressure, metabolic syndrome, heart attack, stroke, metabolic syndrome, depression, type 2 diabetes, cancer, arthritis, and many others!)
  6. Sleep better
  7. Ignite your sex life <3
  8. Find a new hobby
  9. Think clearer
  10. Look amazing!
  11. Get stronger
  12. Make friends!
  13. Live a longer, more fulfilling life

The list goes on and on and on (check out this NY Times article here for a more in-depth report on the health benefits of exercise). All of these things sound pretty great huh? I mean really people. There’s no excuse not to exercise (it’s actually more harmful if you don’t. Just check out these  two articles).

Now, I do understand that not everyone can go to the gym or workout every single day (we do have a life to lead after all)  and let’s face it, life loves handing us responsibilities that are non-negotiable. However, there’s a difference between allowing outside forces to hold you back from exercising and getting healthy and allowing YOURSELF to hold YOU back from exercising and getting healthy. I want you to be honest. If the real person keeping you from achieving your dreams is in fact you…something needs to change.

Like I said…there’s no secret potion or a magical unicorn ready to fly you to the gym. If you want change…you have to make it happen yourself. You have to wake, up, get to that fitness class, drive to the gym, go for a run, practice yoga or whatever you choose to do.  It takes motivation and it takes hard work but I promise it’s worth it. But you already know that don’t you? Chances are, if you’re still reading this post, it’s because you want to make a change…

 

You want to be a workout warrior.

You care about your health.

Congrats.

I have faith in you! 

 

And while I’m not going to sugarcoat it and tell you it will be easy right away, I can tell you there are plenty of ways to motivate yourself and ease yourself into a fitness regimen that will make working out both easier and fun over time. The list below includes some tips and tricks that have helped pump me up and keep me on the path to health.  Hopefully they will pump you up and keep you in check as well :)

 

Photo Credit: Healthworks

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Tips and tricks to get you to “Workout Warrior” status!


  1. Schedule weekly workouts ahead of time! This way, you don’t have to make the “to gym or not to gym”decision on the fly (C’mon, you know the answer will be “not to gym”). Going out with friends after work? Then get up an hour earlier and workout in the morning.
  2. Treat workouts as appointments…NO EXCUSES! Would you cancel your hair appointment or that mani/pedi? Didn’t think so. Want to really look and feel fabulous? Working out is the best kind of makeover– both physically and mentally.
  3. Lay out your workout clothes night before: This is little tip makes getting yourself out of bed for a morning workout that much easier. If your clothes are all good to go and ready to throw on…it’s harder to say no (heck, sleep in them if you have to!)
  4. Pack your gym bag before you go to bed: If you work out during the day or after work, it’s hard to say “forget it” when your bag is already packed and ready to hit the gym. Heck, change at the office before you leave so you really have no excuses for hitting the gym after work.
  5. Try something new and fun! Tabata? Zumba? Spin? Pilates? Aerobic pole dancing? Whatever! Just get moving :) . If you keep yourself from getting bored, you’ll keep it up.
  6. Buy cute new workout clothes: If you buy em’…you’ve gotta find a time to wear em’ right?? So go on. Treat yourself to something nice.
  7. Get fitted for the right sneaker: This is SO important. Wearing the right sneaker can prevent injury and make all the difference in your workouts. So please don’t just buy those neon yellow sneakers because they’re super cute. Buy them because they FIT. If they also happen to be adorable too? Bonus!
  8. Hire a personal trainer: When you’re paying someone to help you workout, believe me…you’ll show up. Those guys are NOT cheap.
  9. Take advantage of deals/coupons/specials: Groupon, LivingSocial, RueLaLa…you can find some great deals here if you want to test out fitness classes, boot camps and gyms before committing yourself to something full-time.
  10. Find a workout buddy! If someone else is counting on you, you most likely won’t want to flake out and skip a gym sesh. Plus, having a workout buddy is a great way to keep yourself in check and keep each other motivated.
  11. Set an alarm: Set an alarm on your phone to workout and set a couple other alarms throughout the day as reminders to remember your goals.
  12. Buy a trashy magazine: Hey, if that’s what it takes to get you on that stairclimber…go for it girlfriend!
  13. Make a new playlist: Sometimes a brand new mix of music is all you need to get amped up and ready to sweat. Another fun idea? Have your girlfriend/boyfriend/husband make a playlist for you! It adds a fun element of surprise to your workout.
  14. Split your workouts up: This is probably my most helpful trick of all– I choose to split my workouts up so that I do half before work and half after work (or on my lunch break when the weather allows for a nice run). I find I am able to get in harder, intenser, more effective workouts or get in an extra fitness class this way because it makes each separate workout seem short and sweet. In reality, both workouts are anything but.
  15. Invest in simple at-home gym equipment: Oh, it’s raining/snowy/windy/too cold/too hot outside? Good thing you have weights, a jump rope, resistance bands, and a yoga ball at home! Check out some easy at home fitness routines here and here (without equipment)or  here and here (with equipment).
  16. Log your activity: Channel your inner elementary school self and make a sticker chart or a “money jar”. Give yourself a gold star every time to sweat it out or add a buck to the money jar. Spend on something nice ;) .
  17. Reward yourself:  Did you run a 5k or workout everyday for a week? Finally nail that yoga pose or hold a plank for one minute straight? Woo hoo! Reward yourself with clothes, a mani/pedi a massage (etc…) or anything that makes you feel fabulous! Just remember– you are not a dog–don’t reward yourself with food. A healthy snack is fine…but just because you ran five miles doesn’t mean you get to chow down on a plate of sweet potato fries (They’re still fries. Don’t pretend they’re calorie-free). Believe me, you won’t feel good about it after.
  18. Exercise even if you’re tired: NOTE: This does NOT mean exercise if you’re rundown. This means exercise if your feeling lazy or if you’re hungover. I promise…it will wake you up, give you a healthy glow and put a pep in your step in no time.
  19. Most importantly…CHALLENGE YOURSELF! Exercise isn’t supposed to be easy. And it sure isn’t supposed to be comfortable. So… get comfortable with being UNCOMFORTABLE! that’s the only way you’ll see results and get all the health benefits you possibly can.

 

 

I’m SO excited for you to begin your journey to a healthier, happier, fitter you. I believe in you, and I hope YOU believe in yourself too!

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If you can make a promise to commit to a new, healthy, positive routine and if you’re honest with yourself and you DO YOUR BEST… there is no such thing as failure.

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Don’t forget to remind yourself every day how amazing you really are, and as hard as it may be…try not to get discouraged. Remember, NO ONE IS PERFECT. You’ll find your way there. I KNOW it!

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For now, here are some inspirational quotes to get you motivated :)

 

Photo Credit: Coeur Blonde

 

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Photo Credit: Healthworks

 

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Photo Credit: Women's Health

 

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Photo Credit: Pinterest

 

Photo Credit: Healthworks

 

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Healthfully Yours,

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Ashley Michelle

 

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Sources:

 

Mayo Clinic: Health and Exercise

CDC Fast Stats: Obesity and Overweight

CDC Obesity Data

APA Key Findings: Stress

Everyday Health: Food, Mood, Stress & Dieting

Livestrong: Your Body on Exercise

Long Beach Business Journal: Obesity Epidemic


Fit for Life: Clean & Lean


Posted by ashleymichelle

Photo Credit: http://www.organicsoul.com

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“Fit is not a destination…

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 it’s a way of life.”

 

 

I absolutely, positively love this quote.

 

It perfectly encompasses my philosophy on health and fitness. Health is not something I, nor you, should take lightly, and it’s certainly not something you can put a timeline on. That’s because when you commit to making a change and beginning a journey to a fitter, healthier, happier you…there is no finish line. Your health isn’t a race with a final destination–it’s a movement. It’s an awakening.  And the changes that bring you the most success are the ones that become so natural, so intrinsic and habitual, that they become a part of your very being.

 

Don’t get me wrong… getting to that point in your health is hard. Just like breaking a bad habit takes time, forming a new one takes practice and time–especially when you are working to change something that you’ve been used to doing every day. But that’s why you need to start small. Choose a side salad over a side of mashed potatoes. Cucumber slices and hummus over french fries or chips. A cup of chia pudding or fruit salad over a sundae or candy. A bowl of oatmeal or a smoothie over a doughnut (or even worse) no breakfast at all.

 

But whatever you do, please remember. Don’t beat yourself up. After all, (and I’ll say it again and again until you believe it) no one is perfect! You did read my last two posts, right ;) ? Now that doesn’t mean you get a free pass or shouldn’t push yourself too hard, however. After all, part of change means being comfortable with being uncomfortable, pushing your body to the limit, sometime saying “no,” sometimes saying “yes,”  feeling the pain, and acknowledging, yeah…change is tough! But I want it.

 

 Isn’t the fact that’s it’s tough exactly what makes change so darn rewarding?

 

I guarantee once you begin to make healthy lifestyle changes and you see how happy and amazing you look and feel on the inside and out…that’s the only proof you’ll need. You’ll forget all about the race to the finish and instead, you’ll never want the journey to end :) .

 

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Now, I know that these past few days I’ve talked a lot about detoxing your body, eating clean, powerful foods, committing to make healthy lifestyle changes, and holding yourself accountable for those changes. I can only hope that you’ve found my posts insightful and motivating and most importantly, I hope you feel you are ready to tackle your health head on! I obviously think doing a detox is a great way to kickstart your committment to change, (namely because it forces you to battle those ever-addicting and hard-to-beat food cravings all at once for a short period of time), but I do acknowledge that not everyone can afford to, nor do they want to, spend the money on an expensive detox program. If you’re one of these people and you’ve been thinking about doing a detox, or if you’re just finishing up a cleanse/detox and you’re looking to continue eating clean–I’m here to tell you there are other options.Thankfully by choosing organic, clean, detox-worthy foods, you can gently clean up and “detox” your body day-to-day without purchasing a hardcore cleanse.  But before I get into the food, let’s start off with a list of reasons about why it’s so beneficial to detox in the first place…

 

Photo Credit: Fashion Salade

 

 

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Benefits of a Detoxing:

  1. Gain more energy!
  2. Improve digestion/give it a rest
  3. Lose stubborn bloat
  4. Return body to an alkaline state (read more about the health benefits of a low-acid/high alkaline diet here and here or in the Beauty Detox Solution–one of my favorite books!)
  5. Improve immune function
  6. Generate new cells
  7. Kick that sweet tooth (I have a secret…when you start eating healthy foods, you won’t crave sugary, processed junk anymore! Pinky swear.)
  8. Develop a taste for fresh, healthy foods (that’s what happen when you cut out sugar!)
  9. Fight cancer cells
  10. Get clearer skin, brighter eyes,  & healthier hair
  11. Improve function of your body’s organs (namely your liver, which works  to metabolize fat and proteins, filter the blood, remove toxins, regulate glucose levels, and store vitamins, iron and glycogen)
  12. Purify your blood
  13. Increase mental clarity
  14. Reduce inflammation
  15. Feel  light, glowing, & amazing!
  16. Fall in LOVE with your body! (Because you feel and look so darn great :) )

 

The following foods perfect detox-worthy choices. They are full of vitamins and antioxidants, rid the body of toxins, cleanse the colon/liver, boost digestion, are great sources of fiber, act as diuretics, reduce inflammation and boost your metabolism.

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While this list is not 100% exclusive, these are some of the top detox-foods (and are some of my personal favorites!). Feel free to do some extra research on your own if you’re looking to extend this list.

 

Photo Credit: ivillage.ca

 

 

Foods to Choose:

  1. Acai berries
  2. Apples
  3. Apple Cider Vinegar
  4. Artichokes
  5. Asparagus
  6. Basil
  7. Beets
  8. Blueberries
  9. Broccoli
  10. Brown Rice (in moderation)
  11. Brussel Sprouts
  12. Cabbage
  13. Carrots
  14. Cayenne Pepper
  15. Chia Seeds
  16. Cilantro
  17. Cinnamon
  18. Collard Greens
  19. Cucumbers
  20. Dandelion Greens
  21. Fennel
  22. Garlic
  23. Ginger
  24. Grapefruits
  25. Kale
  26. Legumes
  27. Lemon/Warm Lemon Water
  28. Lemongrass
  29. Nuts
  30. Papaya
  31. Onion
  32. Oranges
  33. Parsley
  34. Pineapple
  35. Probiotics*
  36. Seeds
  37. Sprouts
  38. Strawberries
  39. Sunchokes
  40. Tea (caffeine free!)
  41. Quinoa (in moderation)
  42. Vegan Protein Powder**
  43. WATER!!!
  44. Watercress
  45. Wheatgrass

 

*Technically not a food…but GREAT for your gut!

**Look for an organic, natural, rice, hemp, chia, pea, & seed blend (my favorites are Garden of Life- RAW Protein and VEGA Protein

(Read more about detox foods here)

 

 

The following foods should be avoided/limited if you are looking to kindly detox your body.

 

Photo Credit: Envision/Corbis

 

 

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Foods to Limit:

  1. Alcohol*
  2. Artificial Sweeteners
  3. Bananas*
  4. Caffeine (coffee &tea)
  5. Carbonated Beverages (bloat)*
  6. Corn**
  7. Dairy Products (if not vegan)*
  8. Dried Fruits
  9. Edamame
  10. Eggs (if not vegan)
  11. Gluten (wheat, barley, rye)*
  12. Fast Foods
  13. Fried Foods (unhealthy fats and oils)
  14. Non-organic fruits/veggies/protein***
  15. Processed Foods (anything flavored or chemical based)
  16. Juices (if not fresh squeezed/juiced)
  17. Processed Soy Products
  18. Carbonated Beverages (bloat)*
  19. Salt
  20. Sugars (especially those including high fructose corn syrup)
  21. Tobacco (duh!)
  22. Balsamic Vinegar*
  23. White Rice

 

* These should be eliminated if doing a strict detox, otherwise they can be enjoyed in limited quantities.

**Corn and Edamame have risk of being GMOs. Corn is hard to digest and is also high in sugar (like bananas). If eating edamame, be sure it is organic.

*** See next list for more details about organic vs. non-organic foods

 

 

It’s important to choose certified organic foods during a detox because the whole point is to rid your body of toxins and chemicals. Unlike organic produce, non-organic foods are often grown using pesticides and other chemicals that could be harmful to our health and increase toxins in our bodies.

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Even worse? Non-organic foods run the risk of being genetically modified. You can read all about GMOs and organic vs. non-organic foods in my earlier post. The following list of fruits and veggies, which are known as the “Dirty Dozen,” should be purchased organic as much as possible due to the risk of high pesticide levels:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The “Dirty Dozen:”

  1. Apples
  2. Celery
  3. Strawberries
  4. Peaches
  5. Spinach
  6. Nectarines (imported)
  7. Grapes (imported)
  8. Sweet Bell Peppers
  9. Potatoes
  10. Cucumbers
  11. Blueberries
  12. Lettuce
  13. (Plus: Green Beans, Kale/Collard Greens)*
*These items have recently shown an increase in pesticide levels as compared to earlier years. While not officially in the dirty dozen, it’s worth keeping an eye out and buying organic when you can.

 

While buying organic is always a safer choice, we all know it’s not always financially possible! The following fruits & veggies are deemed the “Clean Fifteen” due to their low pesticide residues. I still am an advocate for all things organic, but if you can’t buy the organic versions of these guys all the time…it’s okay :) . Read more about the “Clean 15″ and “Dirty Dozen” here.

Photo Credit: Health Magazin

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The “Clean Fifteen:”

  1. Onions
  2. Sweet Corn*
  3. Pineapple
  4. Avocado
  5. Cabbage
  6. Sweet Peas
  7. Asparagus
  8. Mangoes
  9. Eggplant
  10. Kiwi
  11. Cantaloupe (domestic)
  12. Sweet Potatoes
  13. Grapefruit
  14. Watermelon
  15. Mushrooms

* GMO sweet corn does not need to be identified as such in stores. If you are concerned about GMOs…go organic!

 

I find it super helpful to print these lists out and stick them on my fridge or in my wallet, that way I’m constantly reminded about what foods I should be incorporating into my diet and what foods I should be limiting. Now you don’t have to go buying every single food on the “Foods to Choose” list tomorrow, however, if you make a concerted effort to add two or three of these foods into your diet and remove one or two of the unfriendly detox foods from your diet this week, you are well on your way to a healthier you! As you begin to feel more confident about changing your habits, you can feel free to incorporate more of the fresh, heathy, detox foods into your meal routines and eliminate the detox-sabatoging foods. It may be difficult not to cheat at first, but I promise–once you give your body a break from unhealthy foods, your cravings will diminish. All you need to do is commit to healthy change. After all, the power is in YOU! :)

 

 

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Healthfully Yours,

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Ashley Michelle

 

 

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Taking the First Steps to a Healthier & Happier YOU!


Posted by ashleymichelle

Photo Credit: www.etsey.com

Hmm.

 

Plato was onto something.

 

Smart guy.

 

As mentioned in my earlier post about New Year’s Resolutions, when it comes to tackling your goals (whether it be a promotion, fitness regimen, healthy eating plan, or a home-decorating project) if you carefully (and willingly!) set the right framework from the very beginning, you are destined to achieve success. For example, how many times have you woken up and proclaimed “I’m going to eat healthy today!” only to crumble under the pressure of a fresh-baked cookie or those doughnuts at your morning meeting? Oh, and that extra glass (or two, or three?) of wine at happy hour? Yes. they count! (You drink. You crumble ;) ). If you make the decision to be healthy the moment you wake up (even before you get out of bed!)…you are that much more likely to stick to healthy choices all throughout the day.

 

Now you already know how I feel about being perfect–as in there’s NO such thing!–but if you’re looking to be the very best you can be in 2013 there are ways to set yourself up for success, boost your heath and immunity, help you make better decisions, and get yourself on that path to being fit and fabulous whether you’re vegan, vegetarian, omnivore, or somewhere in between. Over the next few days I’ll be posting healthy lifestyle tips and tricks (and a few fun and healthy baking swaps!) that will gently keep your resolutions on track through for the rest of this month and into the month of February.

 

Tips and Tricks for Healthy Eating

 

1. Make a grocery list before you go shopping.

(Photo Credit: http://saveliveeatlove.com)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

We’ve all been there. After the gym you run to the grocery store because you’re already out of the house, only to realize that after an hour of spinning and ab exercises, you’re ravenous and searching for the cookie aisle! Suddenly there’s a bar of chocolate, a bag of chips, and a pint of rocky road in your cart and you have no recollection as to how they got there. (So much for the fresh fruit, raw almonds, and quinoa on your list!) Let’s avoid this little snag, shall we? Now, if you just take a few minutes to sit down, write a grocery list, and plan out your meals for the week– you’re actually forced to be conscious of your food choices (again, like a journal, it’s the whole visual thing). Once you’ve made your list—DON’T STRAY unless you absolutely have to (like if Whole Foods is having a sale on raw kale chips. Then, that’s perfectly justified ;) ).

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2. Plan out/pack your meals ahead of time

(Photo Credit: www.ohsheglows.com)

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I can’t stress enough how important this step is! Just like I mentioned above, planning out your meals ahead of time helps to keep you in check, but actually preparing your meals ahead of time is the real secret to success. I like to prepare the more difficult/time-consuming meals and wash/cut my produce on a Sunday night or immediately after I go grocery shopping so that I have healthy snacks and easy-to-put-together meals on hand at all times during the busy work week (my go-to’s are hearty soups, salads, veggie sticks, pineapple, cantaloupe, cucumber slices, quinoa,  brown rice, lemons, tofu etc…). Before work, I’ll slice up an apple for a healthy mid-day snack, make tea or hot lemon water in a travel mug (this also saves you Starbucks $$$!), and pack a handful of raw almonds for munching at my desk. The point is, if your fridge is full of good-for-you snacks and easy meal prep, you’ll feel more guilty picking an unhealthy option.
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3. Load up on fruits, veggies, and other “clean” foods

(Photo Credit: http://www.tinyoranges.com)

 

 

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Think of your body like a car. If you filled it up with dirty, sticky, cheap gasoline and oil…it wouldn’t  run very well would it? In fact, if you neglect you car and don’t fill it up with the things it needs, the car will keep breaking down, cost more in repairs, and eventually die. Your body is just like a car or machine. When you fuel it with powerful, clean, fuel (like fruits, veggies, whole grains, and lean protein) as opposed to packaged, processed, refined, cheap, fat and sugar filled junk…you can expect your body to function a heck of a lot better (think more energy, less time spent at the doctor’s office, less weight, better skin/hair/nails, sharper mind and a happier disposition all around). When was the last time you ate an apple and thought “Man…I really wish I didn’t eat that apple. Now I feel so awful and tired!” Oh, you’ve never said that? My point exactly ;)

 

4. Eat “power foods”

(Photo Credit: www.pinterest.com)

 

 

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There’s been a lot of hype about “super foods” in the heath industry over the past few years. While some of the hype out there is true (super foods with antioxidants are great for fighting cancer!), the crazy weight loss claims of other super foods should have you second-guessing their promises (raspberry ketone craze anyone?). That’s why I prefer to call my version of healthy super foods “power foods,” because that’s exactly what they do because they have the richest amount of nutrients and phytochemicals, the least amount of calories, and the most health benefits. Check out my list of power foods below that will get you geared up and ready to go no matter what time of the day:

 

Power Foods

  • Acai Berries
  • Apples
  • Asparagus
  • Avocados
  • Beans
  • Bell Peppers
  • Blueberries
  • Bok Choy
  • Broccoli
  • Brown Rice (in moderation)
  • Carrots
  • Chia Seeds
  • Coconut oil**
  • Dark Chocolate! (in moderation!)
  • Leeks
  • Pomegranates
  • Red Wine(ONE glass a day)
  • Seeds
  • Seaweed
  • Spirulina
  • Sweet potato
  • Tofu
  • Tomato
  • Turmeric
  • Quinoa (in moderation)
  • Dark, leafy greens
  • Edamame
  • Flaxseed/Oil
  • Garlic
  • Goji Berries
  • Mushrooms
  • Nuts
  • Olive Oil
  • Onions
  • Shallots

** Coconut oil is criticized for being high in saturated fat, however, not all saturated fat is created equal. It’s not hydrogenated (like most sat. fats), is made up of MCFAs which are broken down & easily digested/metabolized by the liver for immediate energy. It’s also stable enough to withstand the heat of cooking (other oils oxidize), and is believed to boost metabolism (the body can readily use this fat for energy rather than storage).

 

5. Limit/avoid purchasing & eating  processed foods

(Photo Credit: http://www.3news.co.nz)

 

 

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Do you feel like being productive or going out for a run after you gorge on fast-food, a slice of pizza, or a package of cookies? Probably not. You’d probably like nothing more than to fall asleep on your couch in the fetal position while watching Keeping Up with the Kardashians reruns. So what happens when you eat all that junk at work? Do you find yourself dozing off in your afternoon meeting? Like I said above, you body runs best on good-quality, clean, natural foods. And that means you brain does too! So skip that processed junk food at the office– you’ll be more way more productive with your days if you can think clearly.

 

6. Read nutrition labels!

(Photo Credit: http://www.nutritionaloutlook.com)

 

This little detail is SO vital, yet many people don’t do it! In fact, a recent study done by the Journal of American Dietetic Association showed that only 9% of people check nutrition labels, and only 1%  check the labels for all of their components.  So many products out there claim to be healthy on the outside…but turn over the package, read the label and you’ll realize even some of those healthy buzzwords on the  like  ”natural,” “vegan,” “gluten-free,” and “organic” can still be fooling you. You want to watch out for sodium content (daily recommended value is less than one teaspoon a day), sugar content (less than 10% of your daily calories–or none–unless from natural sources like fruit), fat content (watch out for that saturated fat–keep it to at most 7% of your total daily calories– and check those ingredients for  heart-healthy fats like omega-3s), and carbohydrate content (look for dietary fiber–shoot for 20 grams of fiber per day for women and 30 grams for men– and keep all carbs whole grain!). Check out step by step instructions on decoding nutrition labels here.

 

7. Watch out for sneaky sugar!

(Photo Credit: http://www.tastisugar.com)

 

 

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This goes right along with the above recommendation to check those nutrition labels– but because it’s so important I wanted to address it on its own. Sugar is everywhere…and if you’re not careful it can crop up in some unexpected places (condiments, granola bars, cereal, bread,  juices etc…). And just because the sugar is natural or organic (like maple syrup, honey, molasses) sugar calories are sugar calories no matter how you swing it. The American Heart Association recommends no more than 6 tablespoons–or 30 grams– of sugar per day for women, but I’d  actually aim for even lower.  In my last post I explain in greater detail why sugar is addictive .

 

8. Purchase a BPA-free water bottle

(Photo Credit: http://www.wired.com)

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DRINK WATER!!! Aside from the fact that your body needs water to efficiently burn fat,  flush out toxins, keep your digestive system regular, and keep your muscles primed for exercise– water is vital to your healthy eating efforts. Did you know that more times than not, when you think your hungry…you’re actually thirsty? So before you go grabbing for that jar of almond butter…grab a glass of water instead! If 15-20 minutes go by and you’re still hungry, go for a healthy snack with some protein and whole grains to fill you up.  Don’t love plain water? Toss a few slices of cucumber, lemons, oranges, or limes into your water bottle for a natural flavor boost!

 

9.) Know your “cheat” foods

(Photo Credit: http://sumarowjee.blogspot.com)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Okay, so it’s totally fine to have a treat every now and then IF that’s what it truly is—just every now and then. Dessert and treats are perfectly acceptable (I like it just as much as the next girl!) just as long as you know when to put the lid on your that tub of ice cream and save the rest for later. And (while I hate to put complete restrictions on any food) if you just can’t handle having something in the house without devouring the whole thing in one sitting, then maybe it’s time to limit the amount of times you purchase that particular food. For the beginning stages of your healthy-eating-habits-overhaul it may be a helpful choice. After a while, you can gradually introduce the item back into your diet. Another option? Purchase individual serving sizes of your “cheat” foods, or portion out your own snack packs of granola, trail mix or whatever you’d like. The individually packed treats tend to be a bit more expensive than the real deal, but if that’s what keep you from eating more than one serving, it’s well worth it.

 

And there you have it! You’re now on your way to being a healthier and happier you! :)

 

Please remember…no one  can (nor should they try to) overhaul their entire lifestyle in a day. It takes patience, energy, and time to form new habits. Sadly, there’ no magic number of days it takes to form a habit–the 21 day myth isn’t 100% accurate– but it certainly gets easier doing any new routine if you stick with it for a couple of weeks). Just trust me, and more importantly…TRUST YOU! And whatever you do, don’t forget…

 

(Photo Credit: www.pinterest.com)

 

 


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

YOU ARE AMAZING.

 

YOU ARE STRONG.

 

YOU ARE BEAUTIFUL!

 

AND YOU CAN DO THIS!

 

 

 

 Healthfully Yours,

 

Ashley Michelle

 

 

 

Let’s Chat!

 

When the going gets tough, and you’re ready to give up or give in (whether it be on healthy eating, an exercise regimen, a project, schoolwork etc…) what helps to keeps you motivated?

 

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New Year’s Resolutions & a Cleanse Review: Aster Elliott Detox Programs


Posted by ashleymichelle

 

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Photo Credit: http://www.forherandforhim.com

 

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THREE…TWO…ONE…

 

HAPPY NEW YEAR!!!!

 

Well, it’s hard to believe, but 2013 is finally here (take that silly Mayans!) and we all know what that means…It’s time to make those infamous New Year’s resolutions (good luck ladies. You won’t be able to score an open elliptical at the gym for the next three weeks, at least).

 

But wait, wait, wait. Hold up. Before you start sucking down a lemon-cayenne pepper-maple syrup concoction, swearing off all carbs, or promising yourself you’ll lose 10 pounds by Valentine’s day…stop and think for a second. Sure it’s great to make a New Year’s resolution, but what exactly are you looking to resolve? Are you looking for a quick fix? Are you trying to fix too many things at once? People tend to be all gung-ho about their resolutions for the first few days or weeks, but what happens once February hits? Will those positive changes go right down the drain…?

 

 Before you start throwing around resolutions…consider this:

 

1.) What are your goals?

2.) What do you wish?

3.) What steps can you take to be the best YOU you can be?

4.) And most importantly…how can you set yourself up to succeed?

 

Then, write the answers down.

 

I don’t know about you, but when I write something down and my goals become visual, that’s when they become real.  Only then can I be honest with myself and think about what would truly make me happy so I can then create a plan to help me to achieve those dreams–not just for a few weeks, but for years to come. I’d be willing to bet that most people don’t take the time to map out how to make their resolutions a reality. They like the idea of change, but then they get too busy to find a logical way to make change happen. Perhaps this is the reason why resolutions don’t always stick!

 

My suggestion? Start off the year by buying a journal– something cute or pretty that you’ll want to write in (it may seem silly or juvenile to you at first, but it works! I just bought one today with lovely inspirational quotes on it). In my new journal, I’ll write down everything I want to see manifest throughout the year. Then throughout the year I can go back to that journal, track my progress, add new goals and see how far I’ve come. For me, this brings the Law of Attraction into the mix (if you haven’t read Rhonda Byrne’s “The Secret,” I suggest you give it a shot!). You can read all about the Law of Attraction in my previous post here.

 

Photo Credit: http://www.tumblr.com

 

 

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Another suggestion for the new year? Be KIND with your resolutions! If you want to lose weight, and it’s healthy for you to do so… great! But instead of beating yourself up and thinking up all the negative ways you want to lose those pounds by cutting calories and depriving yourself… make a promise to hit the gym one extra day a week, or take another spin class, or relax in a bubble bath before bed instead of munching on late-night snacks, or if you want to munch on late night snacks…grab an apple! If you schedule your workouts, healthy meals, and “me” time into your week (mark your calendar!) and if you treat it like an appointment that you cannot break…you are more apt to stick with the new routine. This way, if you’re stuck deciding between happy hour or a yoga class…you can honestly say “Sorry! I can’t make it. I have a previous appointment!” (Namaste THAT ;) ). No matter what you do–most importantly–please remember….

 

BE KIND TO YOURSELF!

 

LOVE YOURSELF!

 

 

If you do, I promise miracles will happen :) .

 

Photo Credit: http://www.amuseanddelight.com

 

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As I mentioned in my last post, one way I like to kick off the New Year is by giving my diet a check-up. I’m a firm believer that when you feel healthy, you act healthy, and you make healthy choices throughout the day. Now I’ll admit it, overall I’m pretty darn good when it comes to my diet. I fill up on fruits, veggies, healthy fats and whole grains (while being sure to limit my gluten intake). I prefer fresh food to processed, packaged foods, I drink lots of water, and I try to limit sugar and buy organic as often as I can. However, the holidays mean sweets and goodies and fancy alcoholic drinks– and who doesn’t want to take part in some of the fun?? This is the one time of the year when it’s okay to indulge as long as you don’t go totally overboard. What I do find however, is that I go so long without needing or wanting any sweets and then as soon as I have a few around the holidays, it’s that much harder to kick those carb and sugar cravings. Sugar is a funny thing. It makes desserts taste delicious, but it makes YOU feel just awful! For example–after a few days of eating more sugar than normal, I begin to notice that I’m overly tired, I’m grouchy, my skin starts to break out, and I have to muster up the energy to do pretty much anything. Case in point–I feel pretty gross. So why do we keep on eating this stuff? Easy. The problem is this:

 

SUGAR IS ADDICTIVE. 

 

Photo Credit: www.pinterest.com

 

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As soon as you eat sugar–even a teeny, tiny amount–the brain gets activated and releases a burst of dopamine into the bloodstream. As soon as the dopamine levels lowers, and the sugar is out of your system, your body and brain crave more sugar to get that same “high” feeling. Consequently, the more sugar you eat, the more sugar you’ll eventually need to get that same feel good “sugar high.” Sounds pretty similar to other drug addictions, huh? This also means that if your body gets used to ingesting sugar all the time, you can experience temporary withdrawal symptoms when you finally cut it out (I’m talking headaches, hunger, and fatigue). But just like other addictions, cutting it out is worth it in the long run. Long-term sugar consumption sugar is linked to a slew of health problems including diabetes, obesity, heart disease, cancer, and dental problems.

 

Photo Credit: http://michelleshealthzone.com

 

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And this is exactly why a detox/cleansing program is so beneficial this time of year.

 

Photo Credit: www.asterelliott.com

 

 

Thankfully Aster Elliott has all of our unhealthy cravings and holiday slip-ups covered! Aster Elliott (created by Aster Amelia Elliott, a board-certified nutrition consultant who has worked in the health and wellness industry extensively for over 15 years and has used nutrition as part of her holistic approach), offers a variety of vegan-friendly, all-natural, cleansing/detox programs that are tailored to fit your individual needs.

 

One thing that is the same across the boards however is the Aster Elliot Mission: “Aster Elliott is dedicated to enhancing your health and longevity through natural detoxifying cleanse systems. Given the environment we live in today, cleansing & detoxification of your body should be a regular part of your life.”

 

Some Important Facts About Aster Elliott Products:

 

1.) They use only the finest ingredients, most are organic, some are raw, they are pure, powerful and unique.

2.) There is an enormous amount of nurturing and care that goes into every program.

3.) No two natural detoxifying cleanse programs are alike. Choose a total body detox or a targeted system.

4.) No animal testing only human testing.

5.) Aster Elliott is environmentally aware of the planet and maintains GREEN whenever possible.

6.) Aster Elliott detoxification systems combine many different therapies; ortho-molecular, ayurvedic, homeopathic, aromatherapy, herbal extracts and whole food all working together as a team.

 

The popular detox programs available right now are the Catwalk Cleanse, the Corset Cleanse, the Candi Cleanse, the Rock Your Body Cleanse, the Detox Blast, the Pulse Detox Cleanse for Men, the Aster Detox (new), and the Aster Detox Plus (new). I purchased the six-day Corset Cleanse off of Rue La La a few weeks ago and decided to give it a shot.

 

Photo Credit: www.asterelliott.com

 

 Long story short?

 

I LOVED IT.

 

The focus of this cleanse is on digestion and Aster Elliott believes that “by allowing the digestive tract to cleanse and become more efficient, you are rebuilding and improving the way your body distributes energy which equates to a healthier you; glowing skin, shinier hair, sparkling clear eyes and a sharp mind.” I will say, was a bit skeptical at first. I was afraid I’d be hungry, give in to my gluten cravings, or even (gasp!) miss the sugar I’d grown accustomed to over the holidays. So you can imagine (to my pleasant surprise) that by the end of my cleanse, my eyes were truly brighter, my skin was clearer, my tummy was flatter/rid of bloat, and I FELT LIGHT AND AMAZING. Even better? I didn’t get crazy hungry, I didn’t miss gluten or sugar, and I was still able to eat real food on this cleanse!

 

Photo Credit: www.asterelliott.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The Corset Cleanse comes with a protein shake (called CORE) that you mix with a fiber supplement (called LEAN) and a dietary supplement of medium chain triglycerides (called TRIM) found in coconut and palm kernel oil that work amazingly well to help detoxify the liver and speed up metabolism. You use the shake to replace two meals a day after eating a piece of organic fruit. The cleanse also comes with a variety of herbal supplements (called STIR, TONE, and SOOTHE) that you take throughout the day  to enhance regularity, and detoxification, and to maximize the digestion of carbohydrates, fats, and protein. And what’s most helpful is that the cleanse includes a healthy meal guide full of lunch and snack options you can choose from throughout the week along with a post-detox food guide so you can continue to eat clean after the six-day cleanse is over.

 

And the BEST part of all?? 

 

From now until 1/10/2013, the collection of Aster Elliott Cleanses are 30% off! 

 

 

Photo Credit: www.asterelliott.com

 

Photo Credit: www.asterelliott.com

 

Photo Credit: www.asterelliott.c

 

 

Photo Credit: www.asterelliott.com

Photo Credit: www.asterelliott.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

So, what are you waiting for?

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Make a resolution to be happier, healthier, (and maybe just a little bit hotter) in 2013 ;)

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This is YOUR year!

 

Healthfully Yours,

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Ashley Michelle

 

 

Sources:

Is Sugar Addictive? 

Time Magazine: Sugar 

Livestrong: Cutting down sugar