My Detox Routine

Following this protocol can help eliminate toxins, boost immunity and improve sleep. 

There's nothing better than ridding the body of toxins through a good sweaty workout. But have you ever thought about leveling up your detox routine? Here are my three favorite full body detoxing activities that I have been incorporating throughout the week.

Infrared Sauna blanket - I aim to do this every other day in 45 minute sessions. It is like climbing into a heavy sleeping bag. I have mine set up in our spare bedroom. I can watch tv, listen to a podcast or look out the windows while I sweat out some toxins. Link to my blanket here.

Dry brushing - I do this every morning to brush away the toxins that have released overnight and to encourage my lymphatic system to do it's thing. Dry body brushing is a simple way to help stimulate the lymphatic system and in turn release toxins and aid in digestion and kidney function. My brush was part of a Beautycounter exclusive holiday set, but here is one from my favorite local boutique.

7-Day detox - no gluten, dairy, sugar, alcohol or caffeine!! In addition to living my FASTer Way lifestyle, I did a 7-day detox to really give my body a chance to let go of toxin build up. For 7 days, I followed a nutrition protocol of food and supplements. I lost a whole pant size of inflammation that had built up in my body over the last 6-8 months. Link to detox.

Send me your questions in the comments below!

Want to learn more about toxin free beauty products? Click here.

Interested in my FASTer Way lifestyle? I'm also a coach! Click here to read my story.

Why you should use more mint + recipes!

After months of not feeling my best, feeling puffy and having trouble sleeping, I started digging deeper and found out my gut bacteria was unbalanced. I've been following a gut health reset protocol (in addition to my FASTer Way strategies) for about 3 weeks now and sharing tips from what I'm learning here. 

Mint definitely smells good, but it also has many health benefits. It promotes a healthy gut by encouraging the flow of stomach bile which aids in digestion. It can also boost the immune system by helping rid your body of toxins.

Mint is super easy to add into your daily diet. Here a couple recipes to get you going!

Berry Mint Smoothie

Blend together:

1 cup water

1/3 cup blueberries

1/3 cup raspberries

1/3 cup blackberries

2 cups baby spinach

1/4 cup fresh mint

1 scoop protein powder

Refreshing Watermelon Mint Salad

INGREDIENTS

6 cups seedless watermelon

2 tbsp minced fresh mint

1 tbsp lemon juice

1 tbsp olive oil

2 tsp honey (optional)

INSTRUCTIONS

Chop watermelon into cubes

Place cubed watermelon and mint in large bowl

Whisk lemon juice, oil and honey in small bowl

Drizzle wet mixture over watermelon

Toss gently to combine

Refrigerate until ready to serve

TIP! Add salad to small mason jars and pack them in the cooler for your next outing!

Summer Mint Mocktail

Ingredients

10 fresh mint leaves

½ tsp. honey

¼ cup pineapple juice (or pineapple kombucha)

½ tsp. rum extract

Ice

1 can lime sparkling water 

1 fresh pineapple or lime wedge (optional)

Muddle the honey with the mint leaves in the bottom of a 10 oz glass 

Add the pineapple juice, rum extract and stir.  

Fill the glass with ice.  

Add sparkling water to the top.  

Stir & garnish with a pineapple or lime wedge. 

I hope you enjoy these recipes!!!

Why I'll Keep Intermittent Fasting

The term intermittent fasting has become clickbait recently.

The American Heart Association recently presented a summary of a study (not yet peer reviewed or published) out of China that focuses on intermittent fasting and dangers/risks it poses with heart disease and cancer. The study followed about 20,000 Americans over a period of 8-17 years and asked them to self report their eating habits. While there were several limiting factors, the study seems to say that people who fast 8-10 hours per day have a higher risk of death due to cardiovascular disease.

This study goes against previous research that has found that time-restricted eating improves several cardiometabolic health measures, such as blood pressure, blood glucose and cholesterol levels.

Why I'll keep intermittent fasting and encouraging my FASTer Way clients to do the same...

Intermittent Fasting is not a type of diet, it’s simply an eating schedule. 

Your body is always in one of two states: fed or fasted. In the fed state (any time your body is digesting food), your body’s insulin levels prevent you from burning fat. In the fasted state (8-12 hours after your body finishes digesting), your insulin levels are lower and your body is then able to reach into its fat stores for energy. 

The FASTer Way to Fat Loss has implemented intermittent fasting since 2016 with positive outcomes for clients. Members maintain proper caloric intake during a shortened period of time and focus on whole food nutrition, making sure to consume the right amount of protein, carbohydrates and fats by tracking food.

In a clinical study with the Applied Science Performance Institute in Tampa, participants who followed American Heart Association guidelines showed higher levels of fat, and higher cholesterol compared to those who followed the FASTer Way. 

One of the major benefits of being in a fasted state is the body’s ability to focus on cellular repair. The processes of apoptosis and autophagy allows the body to remove and recycle old and damaged cells that could potentially contribute to disease. Having been diagnosed with breast cancer last year, it is even more important to me to share that there are things we can do to reduce our risk of disease.

Inflammation in the body can be reduced through intermittent fasting, too. Yes! This is so powerful because inflammation is the root cause of many diseases. When done correctly, fasting for 12-16 hours each day has many other benefits, too -> improved gut health, cellular repair, better insulin sensitivity, and fat loss.

That is why I'll keep intermittent fasting.

More information:

Three things about intermittent fasting - watch here.

Don't Be Afraid of the F Word

3 Intermittent Fasting Tips

Carb Cycling and Intermittent Fasting Results

Learn more about the FASTer Way program with me here

Brownie Protein Balls

 Here’s a yummy treat for you! Brownie Protein Balls!

I love to make a big batch of these to have on hand for that after dinner treat or a mid-day protein snack. They are also perfect for taking with you when you're traveling!

In a food processor, grind the following ingredients:

1 1/4 cup pitted dates

1 scoop FASTer Way protein

2 scoops FASTer Way collagen

2 tbsp cocoa

Sprinkle of salt

2 tsp vanilla extract

2 tbsp maple syrup

(I also added 1 tsp of water)

Roll into 1 inch balls, place on wax paper and freeze.

Shop FASTer Way supplements: protein and collagen

My Favorite Prep-free Meal Prep Tips

Sunday is a good day to start thinking about your week ahead.

You may or may not know this about me, but I DON’T MEAL PREP, not usually. I do not chop and plan and pre-portion at my house. I might batch cook or cook once, eat twice but that is about as far as my meal prep game goes.

So here are my best tips for staying on track with your wellness goals while also keeping it simple so you don’t have to spend hours in the kitchen (unless you want to). Because a week without meal prep doesn’t mean a week of fast food.

Proteins
Pre-cooked proteins (hard boiled eggs, rotisserie chicken, smoked salmon, breakfast sausage, deli meat) are a lifesaver for quick lunches and dinners. You should be consuming protein at every meal, so make sure you have plenty on hand that won’t require you to prep and cook every single thing.

Frozen proteins are also amazing in a pinch. I always have some frozen turkey burgers and veggie burgers on hand for quick easy meals.

CARBS
Quick Carbs will change the game for you - make sure to have frozen or microwaveable quinoa / rice on hand, frozen sweet potato fries, tortillas, oats and LOTS of fresh fruit around the house so you can easily grab something that will help you hit that carb goal.

Pre-prepped veggies will make dinner a cinch - like veggie noodles, pre-chopped veggies, frozen steamable veggies, salad bags and stirfry blends. These are REGULARS in our house. I seriously take all the help I can get from the store, because time is money.

FATS
Keep clean fats on hand - avocados, nut butters, lots of healthy oils that you can add to help balance those meals.

My clients receive weekly meal guides that include shopping lists to help them navigate the meal planning and prepping process. Interested? Check out my program here.

What is your favorite prep-free meal option?

Recipe Spotlight: Blueberry Baked Oats

Sometimes I see a recipe and I KNOW that it's going to be a WINNER!

I made two batches of these yummy muffins. The first time I followed the recipe from DC Food Porn exactly using air fryer, and the second time I added 1 serving of protein powder plus a little extra almond milk and oven baked.

All I can say is YUM!! These are perfect for breaking your fast or making ahead of time to take with you as a snack on-the-go.

BLUEBERRY BAKED OATS

Ingredients:

-1 cup oats

-1/2 banana

-1/2 cup frozen blueberries

-1 tbsp honey

-1 tsp baking powder

-pinch of salt

-1/4 cup dairy free milk

**optional 1 scoop FASTer Way protein powder -> also increase milk

Steps:

-blend ingredients together

-add to an oven safe container

-air fry at 350F for 10 minutes (or bake in the oven for ~20)

MACROS: 102g carbs, 9g fat, 13g protein, 13g fiber

Before putting in to bake, I added a few blueberries and a little granola for toppings! Soooo delish!!

Let me know if you try this one, too.

4 Tips to CRUSH Your Nutrition this Summer

 

Summer is supposed to be fun, so the last thing you want to do is worry about your waistline. 

Here are some tips to help you stay on track with your goals while also enjoying all things summer!

1. Focus on protein - Consuming enough protein is necessary for feeling satisfied, keeping your blood sugar stable, and helping you avoid mindless eating. Get my protein tips here.

2. Don't drink all your macro calories - Alcohol is the 4th macronutrient, but not essential. Enjoy a glass of wine, but be sure to properly log it. (Download my FREE guide, “How Happy Hour Hinders Fat Loss ~ and how to overcome it,” and then enjoy your Happy Hour!)

3. Plan in advance - Make a loose plan for the day with a focus on protein & veggies. That leaves room for you to enjoy the carbs & fats of the treats that pop up.

4. Progress, not perfection - Don't stress! Be mindful, make the best choices you can and enjoy making memories.

Comment below if you are ready for a fun summer!

Need to kickstart your healthy habits? I've got you covered! Click here to learn more about FASTer Way!

My Favorite FASTer Way Travel Friendly Snack Recipes

Brownie Protein Balls!!

1½ cup raw walnuts

1¼ cup pitted dates

1 scoop FASTer Way Chocolate Protein powder

2 scoops FASTer Way Collagen

2 tbsp 100% Dutch-Process Cocoa

Sprinkle of salt

2 tsp vanilla extract

2 tbsp maple syrup

Put walnuts in a food processor and grind to fine crumbs. Add dates, protein powder, cocoa, salt, vanilla extract and maple syrup and process until crumbly. If necessary, add 1 tsp of water at a time until batter sticks together. Roll into 1½ inch balls. Place on wax paper and freeze. Keep stored in the freezer or refrigerator.

MACROS: 17G CARBS, 9G FAT, 8G PROTEIN

👉 Get FASTer Way clean protein by clicking here.

Berry Baked Oatmeal

1 cup Oats (quick or traditional)

1 cup Unsweetened Almond Milk 

1 tbsp Maple Syrup
1/4 cup Unsweetened Applesauce 

1/2 tsp Cinnamon
1 tbsp Chia Seeds
1 cup Frozen Berries 

2 tbsp Sliced Almonds

Preheat oven to 350F (177C). Grease a baking pan with coconut oil. Add all ingredients except the sliced almonds to a mixing bowl and stir until thoroughly combined. Transfer to baking pan and bake for about 45 minutes or until a toothpick comes out clean. Sprinkle with sliced almonds. Serve warm or let cool and cut into squares for a to-go option.

MACROS: 35G CARBS, 7G FAT, 6G PROTEIN, 7G FIBER

No Bake Energy Bites

Makes 12 bites (1 per serving)

Ingredients
1 ½ cup rolled oats
½ cup nut butter of choice
2 tbsp maple syrup or sweetener of choice
2 tbsp chia seeds
2 scoops FASTer Way Collagen
Pinch of sea salt

Add all ingredients in a small bowl and stir until well combined. Once mixed, scoop equal-sized balls onto a parchment-lined baking sheet. Store in an airtight container and enjoy!

MACROS: 13G CARBS, 6G FAT, 6G PROTEIN, 2G FIBER

Which one will you be trying first?? Comment below to let me know!

Simple Protein Sources

Trying to up your protein game?? 🎯🚀📈

Protein is going to help you hold onto the muscle you have and build new lean muscle. It is essential for muscle repair.  If you want to change your body composition (fat loss), you have to consume enough PROTEIN!

Here are some simple protein ideas:
tuna
salmon
shrimp
chicken
turkey
eggs
avocado
lentils
beans
quinoa
tofu
hemp hearts
nuts
almond butter

Don’t know how much protein you need? I provide CUSTOM macros based on your body and your goals as part of my new client program.

Learn more here or send me an email! I'd love to chat!

The Low Carb Biscuit You'll Want to Make ALL THE TIME!

You guys!!!! If you like biscuits, keep reading...

You HAVE to make this Low Carb Biscuit from Better with Emily. It took me less than 5 minutes to create this yumminess -> in the microwave!

Sometimes on low carb days in the FASTer Way lifestyle, I still crave bread type foods: pasta, toast, crackers, muffins, BISCUITS!

I made a savory breakfast sandwich out of mine -> egg with ham, Applegate chicken sausage patty and a bit of hummus, but you can also make it into a sweet treat, like my co-coach Renee did. 

Here’s how you do it:

3 Tbsp Almond Flour
½ Tbsp Coconut flour
2 Tbsp Melted Coconut Oil
1 Egg
½ tsp Baking Powder
¼ tsp Salt (couple dashes)

Melt the coconut oil.
Add the egg and mix together.
Add dry ingredients.

Add it to your small dish and put in the microwave for 80-ish seconds. To check for doneness, the top should bounce back after you touch it. I like to split the mixture into two ramekins (I got a set of 6 on Amazon), but you can also cut it in half when it's done.

Now, plop it upside down on a plate (might need to loosen with a knife) and create your very own delicious creation.

Save this post for later and be sure to let me know if you try this recipe for yourself!

Want to know more about the FASTer Way lifestyle? My next group is starting soon! Learn more here: FASTer Way with Amy Caine.

Zucchini Pasta with Turkey Pasta Sauce

Zucchini Pasta with Turkey Pasta Sauce  

Most people have been eating zoodles for a few years now, but here I am finally giving them a try.  I’d blame my tardiness on living in Shenzhen and Hong Kong and never seeing them sold there (and not having a spiralizer), but we’ve been back stateside for almost 2 years. 

No, the reason I was hesitant to try them is that I’m not a huge zucchini fan. 

Today, I thought we’d finally join the zoodle club and use up our can of hometown favorite pasta sauce with some ground turkey thrown in.

The frozen bag of zucchini noodles (we used Green Giant) took about 6 1/2 minutes to cook in the microwave while mrC was browning the turkey burger and heating up the sauce. Dinner in under 10 minutes!

This meal worked great for our FASTer Way Moderate Carb day, but would also be fine on low carb day - for any carb cyclers reading this. My plate is the suggested serving size of zucchini spirals 85g, 5 ounces of turkey burger and half a cup sauce.

I actually enjoyed these zoodles and think I’ll have them again, but I’d like to try some different recipes. Let me know how you eat your zucchini spirals in the comments below.