• SOLFUL Health w/ Kate McCabe : Part One

    1 comment / Posted by Nikki Aliseo

    Hi Babes! Nikki here :) 

    I wanted to kick off this new year with setting some positive and mindful intentions to create more health conscious decisions in business, in relationships + friendships, and most importantly in the way I care for my body. I was introduced to Kate through a mutual friend and upon meeting her immediately knew she was doing exactly what she was put on this earth to do; educate and nourish the soul, one bite at a time. Kate is a nutritionist, yoga teacher, plant-based chef, herbalist, and wellness expert. I can promise you will fall in love with the way she roots her extensive knowledge of providing and healing the body through food, yoga and meditation. 

    You can find out more about Kate here. And without further ado, I hope you enjoy this 3 Part Series on Detoxifying the body!

    PS. The recipe at the end is SO. FREAKING. DELICIOUS.

    The word ‘detox’ gets dropped and everyone immediately thinks: juice cleanse, deprivation, and just a general ugh. If the process of detoxing is so good for the mind, body, and soul, why does it feel so sh***y? Rest assured, Jiva Babes. I’m here to tell you there is a much better (and way more effective) way to detox + cleanse our systems that doesn’t require an all liquid diet, and actually makes you feel really, really good. 

    Detoxification is simply the body’s way of processing and removing toxic, foreign substances from our systems. This bodily function happens naturally every single day, and certainly doesn’t require a colonic or a green juice to occur. Each time you eliminate, sweat, and even breathe, you’re detoxifying. So if this process is naturally occurring, why the need for periodic detoxes and cleanses? 

    For most of human existence, our bodies functioned exceptionally well on their own; but unfortunately for us 21st century babes, our biological evolution hasn’t yet caught up with our fast-paced, toxin-overloaded, modern lives. At this pointm our bodies simply cannot keep up with the amount of toxins that we come into contact with each day. Modern-day toxin sources include our food, drinking + bathing water, self-care products, makeup, cleaning products, environmental pollutants, and electromagnetic radiation. Ick. Even the most health-conscious among us can’t escape this reality, so our best bet is to optimize our bodies’ detoxification systems.

    Though our bodies are hardwired to detoxify naturally and automatically, it’s crucial to regularly dedicate time to support this perpetually overworked + undernourished system. This is particularly important after periods of prolonged toxin-exposure, indulgence, stress, and travel (oh hey, holidays). As these toxins build up, we experience weight gain, decreased energy, hormonal imbalances, skin issues, lowered immunity, and a slew of mood + cognitive problems. 

    Over the next few weeks, I’ll be sharing my top detox tips for keeping your bodies + minds healthy, energized, and radiant all year long. And we’ll begin with the most effective, necessary step of detoxification: eating a nutrient-rich diet. 

    Contrary to popular belief, food (and not the absence of food) is one of our most potent detox tools. When we go on a juice cleanse, we’re depriving our bodies of the fiber, fat, and protein needed for effective detoxification. This not only leaves us feeling hangry and deprived, but you’re also not detoxing as effectively as you could be. 

    Of course, not all food is created equal, so it’s important to be mindful of what you’re consuming, especially during periods of detoxification. Generally, we want to be loading up on organic, whole, plant-based foods. Think fresh veggies, fruit, whole grains, nuts, and seeds. These foods are high in fiber, which will sweep our digestive track clean of any toxic build-up and support healthy elimination, as well as healing + energizing vitamins, minerals, and enzymes. And unlike the processed foods our society has become so accustomed to eating, these real, whole foods are free of toxic chemicals, additives, and preservatives. A total win for the body, mind, and soul.

    Using some of my favorite plant foods, today I’m sharing a recipe that is both satisfying and detoxifying (#bestofbothworlds, baby). This bowl is my go-to for when I feel like I need a little detox but am also super hungry (aka story of my life). 

    It’s full of the detoxifying + fiber-rich greens and veggies we need for proper digestion and elimination, which also serve to keep you feeling full and satisfied. The addition of avocado and the (seriously dreamy) dressing provide you with the high-quality fats your body + mind need for healthy digestion, luminous skin, elevated moods, heightened memory + concentration, and weight loss/management. And you’ll get a hefty dose of plant-based protein (along with some extra fiber) from the brown rice + lentil blend. All this nutrient-rich, detoxifying goodness in one seriously delish bowl. 

     

    Detox Macro Bowl with Creamy Coconut Almond Dressing

    Serves 2

    Bowl Ingredients:

    • 2/3 cup brown rice
    • 1/3 cup green lentils
    • 1 head broccoli 
    • 1 medium sweet potato
    • 2 cups shredded red cabbage
    • 3 cups leafy greens (spinach, arugula, kale, spring mix, romaine, etc)
    • 1 avocado, sliced 
    • Juice of 1/2 lime
    • Extra virgin olive oil
    • Himalayan salt

     

    Bowl Prep:

    • In a medium sauce pan, add the rice, lentils, 2 cups water, and a pinch of salt. Bring to a boil, then reduce heat to low and cover. Allow to simmer until the water has been absorbed and rice and lentils are cooked through (about 40 minutes).  
    • While the rice and lentils are cooking, chop your broccoli into florets and your sweet potato into bite-sized cubes.
    • About 10 minutes before the rice + lentils have cooked through, add your sweet potato. If needed, add a bit more water. After 5 minutes, add the broccoli in as well. 
    • While the rest of the meal finishes cooking, begin thinly slicing/shredding the cabbage. Toss with a squeeze of fresh lime juice, a drizzle of olive oil, and pinch of salt and set aside. 
    • To assemble, spoon the lentils, rice, and veggie mixture into a medium-sized bowl. Add in the marinated cabbage, fresh leafy greens, and sliced avocado. Drizzle with your dressing and enjoy! 

     

    Dressing Ingredients:

    • 1/4 cup almond butter
    • 1/4 cup full fat unsweetened coconut milk
    • 1/8 cup organic rice wine vinegar
    • 1/5 tbsp toasted sesame oil
    • 1 tbsp organic tamari (gluten-free soy sauce)
    • Juice from 1/2 lime
    • 1 tsp pure maple syrup or raw honey
    • Red pepper flakes, to taste

     

    Dressing Prep:

    • In a blender, combine all ingredients and blend for 30-60 seconds.
    • Taste and adjust seasonings if needed - extra red pepper flakes, more lime juice, a pinch of salt, etc.
    • Drizzle over your bowl (or anything, really) and enjoy! Stores in refrigerator for up to 4 days. 

    Be sure to check out her site, it packed full of juicy + healthy goodness. You can also find out about her teaching schedule, set up a consultation for nutritional coaching, or see where she will be at next sharing in her knowledge in her community!

    Kate McCabe | Nutritionist | RYT-200 | Founder, Solful Health

    instagram: @solfulhealth

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  • MONTHLY HEALTHY RECIPE: OCTOBER

    0 comments / Posted by Alyssa Kuzins

    Hey Jiva babes, Brianna here! Just checking in to offer up some healthy recipes for this month, and for October, we went with healthy desserts! Yes, please! 

    Cookie Butter Protein Munchkins

    Directions: Preheat oven to 385 degrees and line baking tin with parchment paper. Combine ingredients in a bowl, and roll into 1 inch munchkin balls. Bake at 385 for 20 minutes.

    • 1 Eggs - Large
    • 1/2 teaspoon, Baking Powder
    • 1/2 cup, Unsweetened Almond Milk
    • 6 drops  Liquid Stevia
    • 3/4 cup Applesauce Unsweetened
    • 2 tsp Organic Raw Cacao Nibs 
    • 1 scoop, Chocolate Protein Powder 
    • 3/4 cup Organic Rolled Oats Now Real Foods
    • 4 tbsp, Almond Butter 
    • 6 TBSP, Coconut Flour 

    Strawberry Banana Fondue

     

    (pic from pinkbites.com)

    1 cup of Banana

    1 cup of Strawberries sliced in half 

    2 tbsp of Just Great Stuff Chocolate Powdered Peanut Butter

    1 tbsp of water

    • Add strawberries and bananas to fondue or kabob stick 
    • In a small bowl combine powdered peanut butter and water and mix until thick 
    • Dip fruit kabob into chocolate peanut butter to enjoy

    xx Brianna Diorio 

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  • FOR THE GO-GO GIRL: HEALTHY EATING ON-THE-GO

    0 comments / Posted by Nikki Aliseo

    When I think of “on-the-go” I think-- ok, I’m grabbing something and running out of the door because I decided to take an extra 20 minutes to do my hair, or try on five different shirts (which happens more often than it should). So these on-the-go foods are an essential for my busy lifestyle.

    Overall, it’s all about the preparation. I’ve learned that even if my day consists of laying around the house, or going place to place, that those on-the-go foods are perfect alternatives compared to indulging on a spoonful of Nutella (mmmmm). So I’m going to explain to you how to prepare these quick, healthy, and satisfying foods. I personally enjoy cooking, but I understand that some souls would look at a recipe and say “F that!” So I’ve tried my best to make this as “F that!” proof as possible.

    One of my favorite foods is avocado. It is satisfying and could take the place of so many things; I actually just tried an avocado Nutella mousse for dessert last night! I’ve always thought that avocado hidden in a recipe sounded disgusting until I finally tried it myself. Amazing! You don’t even know it’s in there! Of course the Nutella completely helped too. Ok, back to the healthy eating.

     1. Avocado Toast

    I love spreading avocado on a piece of whole grain toast, wrapping it up in some tin foil and out the door I go. For this to be on-the-go, I will prep the avocado the night before and chop it up with some fresh lemon juice. Tip: using an avocado that isn't so ripe helps out a lot if you like to keep it chunky like me. I also will usually have half of an avocado stored in the fridge with the pit in so I can just fork it right on to my toast. Easy Peesy!

    Ingredients ::

     1/2 avocado

     1 Tbsp lemon Juice

     2 slices of your favorite toast/English muffin/bagel

     *I used Bay’s Whole Grain English Muffin

     

    2. Black Bean Avocado Salad

    This little salad is so great to have stored in the fridge to grab and go when you need to! It is filling and oh so yummy - you can’t go wrong.  Also, if there are ingredients in here you do not like, just change them up with something else! Simply chop and mix all ingredients together. Disperse into Tupperware, and eat up!

    Another note - if you aren't on the go, this mixture is great if you put it into a tortilla to make a wrap or quesadilla!

    Ingredients ::

       15 ounces black beans

       1 Avocado

       2 cups of corn

       2 red bell peppers

       2 cloves of garlic

       4 Tbsp fresh lime juice

       5 Tbsp olive or coconut oil

       2 pinches of salt

       3 Tbsp cilantro

       2 cups kale

    xo Remi 

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