Posts filed under: Eat Real Food

It’s Halloween… …and many parents get concerned about the amount of candy their children and perhaps, themselves will consume the day off and days after. Listen to the video for a more elaborate discussion on each one of these items. In the meantime, here are tips I shared: ♥ Keep the child hydrated before, during,......
Happy Halloween!!!   Have Fun Educating and Inspiring Your Children! I do not share the excitement about Halloween that most Americans do.  It is likely because I did not grow up with the tradition in Brazil. The idea of buying or making a costume, getting dressed up, and going places to party for that drains my......
  Print Broccoli Cauliflower Slaw Prep Time 10 mins Total Time 10 mins   This recipe is simple, fast to prepare and super nutritious! Cruciferous veggies help us not only cleanse our bodies and minds but also fuel us with fiber, vitamins C, E, and K. It also offers phytonutrients that may reduce the risk of......
  Print Chocolate Smoothie Cook Time 5 mins Total Time 5 mins   This yummy recipe is loaded with magnesium, a mineral a large percentage of the population is deficient. This chocolate smoothie is fast to prepare, tasty, and includes all macronutrients to fill you up! Course: Breakfast, Dinner, Lunch Cuisine: American Servings: 2 Author:......
This was my first time making a gluten and dairy free lasagna. It came out amazingly tasty. I grew up eating my mom’s homemade lasagna for Christmas and often for New Year’s as well. She took pride made that big casserole. My guess is I gained 5 pounds during that one week every year. Plus,......
Print Coconut Chia Porridge Prep Time 10 mins Cook Time 8 hrs Total Time 8 hrs 10 mins   This is easy, fast, versatile, and nutrient dense breakfast, snack, lunch, or dinner. It is an anytime food for me.  Course: Breakfast Servings: 4 Author: Maria Horstmann, MBA, CPT, PNL1, IRC Ingredients 0.5 cup Chia Seeds......
Many people find themselves starving a couple of hours after drinking a smoothie. Does that resonate with you? Eating every two-three hours does not help you maintain a balanced blood sugar or allow your body burn fat. Have you taken a few minutes to evaluate your smoothie? Here are a few questions to get you started.......
When we think of living a healthy lifestyle, two words usually are what automatically come to mind – diet and exercise. As a health and fitness coach, it’s my mission to encourage you to transform your habits, eat a healthy and balanced diet, and sustain a good exercise schedule. But I’d be doing my job......
Mmmm, nuts! Seeds! Grains! Legumes! These are like nature’s ready-made snacks just for us. These wonderful things come PACKED with nutrients and health properties that fit right into the diet of a healthy lifestyle. Nutrient Bioavailability of Nuts, Seeds, Grains, and Legumes But you can make them work even harder for you! Sometimes it’s difficult......
The photo I took of the salad, just before people get served, does not do justice. I made it for Christmas dinner and it was delish. People loved the made up dressing I made to go with it as well. Salads do not have to be boring and look the same. Dressings do not have......
According to StatisticBrain.com, 45 percent of Americans make New Year’s Resolutions. If you make them, I hope that you ARE among the 8 percent who successfully achieve them. Personally, I don’t make resolutions. They are by nature short in term and I believe I am here to do my best to live life to the......
I made this delish pumpkin and coconut pie last Thanksgiving. LOVED IT! Perfect for the holiday weekend. Pie Filling 2 cups pumpkin (can, no added sugar, organic is preferred) 3/4 cup unsweetened coconut milk (Silk is brand I use) 2 Tbls coconut sugar ¼ cup maple syrup pinch salt 1 tsp ground ginger 2 tsp......
Down Turns Suck! Are you nourishing your body and brain/mind with the right foods and habits to handle down turns and negativity with grace and intentionally spark up the up turns? Mindset and determination are actions we can control. Approaching life with positivism is half of the battle. Feed the brain Studies show that the......
What is in for you? More DIETARY fiber, vitamins, and mineral More plant-based protein — YES, vegetables have protein! Keep appetite in check Reduce risk of cardiovascular diseases, cancer, and more Organic or not, just eat more of them! Isn’t it a great excuse to eat more fruits and veggies? How about today? Sub any other......
I rarely leave the house without healthy foods, especially healthy fats, and my favorite way to carry them is in my GoStak Container. I’ve had it for several months now and I love it! I mainly use it to carry healthy fats, and that’s what I encourage my clients to do too. Healthy fats, like Omega-3 fatty......