How to Make a Protein Packed Breakfast WITHOUT Protein Powder

How to Make a Protein Packed Breakfast WITHOUT Protein Powder

Protein Packed Breakfast Without Protein Powder

Ask Leanne

In my inbox today was a question from a gal who is trying our new Re-Boot Camp! She had a question regarding having a smoothie everyday—

Dear Leanne,

I just signed up for the Re-Boot Camp.  I did not realize that breakfast would be a smoothie and the recipe contains your protein powder, etc….  Is there something else you can have for breakfast?

I didn’t order these items when I first signed up because I didn’t realize they were necessary for this program.

Becky

Hey there Becky!

I use smoothies because of their ease of accomplishment AND it really, really helps with weight loss from my own personal experience.

If you would prefer, you can scramble two eggs, add some salsa on the top if you like and 1/4 of a ripe avocado–that would totally work. I’d also add some fresh berries like raspberries, strawberries, blueberries or blackberries on the side; no more than 1/2 a cup. 

Hope that helps! 

Glad to have you join Re-Boot Camp!

Hugs,

Leanne

PS—Re-Boot Camp is happening NOW! No, you don’t have to do the smoothie, but my question would be, why wouldn’t you? GREAT results happen when you embrace this one daily habit! This is what Megan said about our smoothies, “The smoothies were so filling that I didn’t even think to snack and I have tons more energy. I have multiple sclerosis and four young kids so the extra energy is a life saver.”

How To Hack Cooking at Home

How To Hack Cooking at Home

how to hack cooking from home

One of the top health tips you can do right now and hack your own biology to obtain optimal health is…are you ready?

Eating at home.

Now stop—don’t leave. Don’t roll your eyes or say I can’t cook, I don’t want to cook or you can get the same quality food at a restaurant.

Know this: you CAN cook, you can even learn to want to cook. And I hate to say it, but, no you cannot get the same quality food at a restaurant.

There might be one or two restaurants out there whose ingredients are as stellar as those you’d pick out–maybe.

But there’s also a whole host of other restaurants that seemingly have great stuff on their menus only to use super crappy oil in the preparation of those healthy, tasty meals.

The point is the ingredients—each and every single one of them from the olive oil in the salad dressing to the salt and pepper used in the making of your meal, have to be of top quality in order to get the most nutrition out of each meal.

We need to remember that each ingredient is a building block for a cell—it’s how we feed our mitochondria, the mighty energy centers of each cell. Given lousy fuel, our mitochondria perform in a subpar way, hindering health and paving the way for disease.

Given great fuel, our mitochondria respond positively, giving us the energy and joie de vivre we all desire.

But beyond ingredients that are above reproach, is the sheer joy of creating something beautiful, delicious and that feeds your soul as well as your tummy.

And listen—I get it.

Not every meal can be like that, but pretty much nearly every one of them can be when you take on the family cooking as a family, and not a one-woman show.

The Europeans have it right—they eat a wide variety of wonderful foods. They shop the open-air markets for the freshest ingredients; they bring it home and create magic in their kitchens.

And it’s not like Europeans have it easy, either. They work like we do too—they don’t have time to fool around and act like a celebrity chef—they have to get down to business and get food on the table just like we do—a simple meal with amazing ingredients, is the secret to making dinner time happen.

So when it’s time to sit down for the family meal, they open a bottle of wine, enjoy each other’s company, teach the little ones table manners and polite conversation and talk about everything from Artificial Intelligence to Zanzibar.

The reason is they have a different relationship with food then we do. They see food as a proper gateway to relationship. They understand by the way they procure and cook their food that it is an important element of their day—not just another thing to check off the to do list.

And while it may seem a little romantic and out of touch (yes I know that not all Europeans are alike in this daily pursuit) it’s a lesson to be grasped by all of us—food, the art of acquiring it, preparing and enjoying food with family and friends around the table gives rich meaning to our lives as people, families and communities.

The bottom line is that every meal counts. We need to get out of the habit of just getting something to fill the empty hole that is our collective tummy. At the end of the day, we are feeding souls.

It all boils down to a relationship.

In particular, our relationship to food—we need it several times daily so it really needs to be a good one.

Connecting with the right kinds of foods and understanding that food is more than mere fuel, but actual data our bodies collect to decide what to do. Given the right nutrients, we turn on the right hormones and signals for our bodies to repair and correct. Given the wrong data (anti-nutrients), our bodies go into emergency mode, starting fires (inflammation) and neglecting the necessary repair.

Eating great meals always begins with great ingredients—the easily recognizable, one-word ingredients that we all know and not the stuff in bags and boxes with words we can’t pronounce or identify.

It’s a simple thing, yet it’s not easy. It takes work and a sustained effort to have this kind of relationship with food.

And yet it’s doable—so doable.

For many of us that means we need to turn one thing off to turn another thing on—maybe instead of vegging out in front of the TV, you veg out with your partner in the kitchen preparing a meal that will not only give your bodies something to work with to help you live your best lives, but give you an opportunity to connect, breathe and become more conscientious of the life you really DO want to live.

This isn’t a lecture, nor is it shaming of any type that’s meant to make you feel guilty or bad about your current state of the dinner table.

It’s truly food for thought—drilling down to who you are and who you want to become. Understanding that the connection to your community comes with the simple basics of life, not the big hoorahs like holidays, weddings and such that merely decorate a well-lived life.

Let’s live each day in the present, giving each moment it’s due—even when it’s something as simple as feeding the family their nightly meal.

It’s high time we relish the little things—these are the things that illustrate our lives, each and every single one of us.

Put this post into action with Cooking Camp. Available inside our Take Back Your Body program.

Off-The-Bus Zuppa Toscana

Off-The-Bus Zuppa Toscana

Hello hello! (Caroline speaking)

image1-2

I asked our Facebook page a couple days ago if anyone would be interested in my Zuppa Toscana recipe, and there was a resounding “yes” – so here it is!

I like to call it “Off-The-Bus Zuppa Toscana” because (as some of you may know) myself, the hubs, and our two adorable husky pups, packed up in a little bus we call Henrietta and made an adventurous cross-country move! We found a dreamy little farm property to rent, but there were some kinks that needed to be fixed prior to us moving in, so our bus occupancy was extended another month (and then some).

While it was fun, and I love love love that we did it, I was ready for a house. Ready to settle in and have a real home again – kudos to those “van-lifers” out there, I just don’t think I could do it full time! One of the first things I made once I was back in a real kitchen was a huge vat of hearty and delicious Zuppa Toscana. I love it because it’s filling, and has potatoes, and a little cream, but it’s mostly broth based so it’s not too terribly rich (like a chowder would be).

Without further ado, here’s my preferred recipe!

Off-The-Bus Zuppa Toscana // serves 4-6 (give or take leftovers, depending on how often the fam goes for seconds)

Ingredients:

1 tablespoon olive oil

1 pound spicy Italian sausage

1 large onion, chopped

2 pounds red potatoes, washed (peel off bruises or eyes, but I like leaving skin on for the most part) and sliced very thin

4 to 6 cups low sodium chicken broth (feel it out, it’s all up to how brothy you like it)

1/2 teaspoon red pepper flakes

1/2 teaspoon garlic powder

sea salt and freshly ground black pepper to taste

1 1/2 cups half and half

3 cups kale, chopped

Instructions:

In a large soup pot or dutch oven, heat olive oil over medium high heat. Add sausage and use a potato masher to really ground it all up and cook evenly. Saute for 4 to 6 minutes, then drain any excess grease. Turn heat down to medium, add onion and cook for another 3 minutes, then add in potatoes, broth, and spices.

Bring to a boil, then cover and turn heat down to low and cook for 20 to 30 minutes (or until potatoes are fork tender). Stir in cream and kale, once kale has wilted some (just about 1 to 2 minutes) go ahead and serve!

HF – What You Need to Know About Cottonseed Oil

Healthy Foods
What You Need to Know About Cottonseed Oil
By Leanne Ely, CNC

One of my biggest pet peeves when it comes to food is when manufacturers don’t give you the whole scoop on a product they’re trying pawn off as food. Don’t lie to me and tell me it’s good for me when it isn’t, right?  One of the worst offenders of this practice is cottonseed oil. The cottonseed oil industry has spent a lot of money convincing the public that their product is healthy.

The truth is since our cotton crop is not grown with the food industry in mind, it often has a higher than normal levels of pesticide residue. Add to that, that it is genetically modified and you’ve got the potential for some problems. For example, some of these modifications cause the cotton to produce very toxic protein. And even worse, we don’t have the information about these proteins to be able to discern their potential danger.

Cottonseed oil is in a lot of processed and packaged foods available for purchase at the supermarket. Reading labels can help you avoid it, but with it being so widespread, the most you can hope for is minimizing your exposure when buying packaged foods. This is just another reason I write this stuff–to persuade you to skip the junk and prepare fresh healthy meals for your family.

With good old-fashioned meal planning, you will naturally have the food you need at home to make your family meals that feed their soul and nourish their bodies. If you start freezer cooking, schedule planned shopping trips with your Menu-Mailer, and read labels religiously, you can avoid 99 percent of the toxins in the food supply. Now that IS good news!