Calm Inflammation With These 4 Tips

Inflammation is a buzzy health word that I'm sure a lot of you have been hearing lately, and for good reason. Inflammation is a good thing when you sprain your ankle or break a bone because it's the bodies natural way of beginning the healing process. So, when your ankle swells or you feel heat around a brand new cut, that is inflammation working for you, not against you. But, when inflammation begins to happen chronically, due to exposure to environmental toxins, food allergens like wheat, gluten or dairy, or repetitive stress symptoms, that's when things get really scary. 

When the inflammatory response is provoked in the body, it calls immune cells and fluid to the area to help calm things down. While this can be good, those inflammatory molecules and fluid can really disrupt the functioning of wherever [the inflammation] is located. That’s why chronic inflammation’s at the root of so many diseases, from Alzheimer’s to cancer. (Well + Good)

Although this sounds grim and scary, you have the power to control the inflammation in your body. Start with these 4 tips and help your body win its fight against inflammation. 

1. Get Rid of Processed Foods

Gluten, sugar and trans fats (those are fake fats made in a lab btw) have little to no nutritional benefit and are very irritating to the stomach, which equals major inflammation. Getting a handle on your diet, which means eliminating processed foods, is the very best way to heal your inflammation. Start by eliminating anything that comes in a box or prepackaged container because that normally means that the food has been processed and is laden with irritants. 

2. Add In These Anti-Inflammatory Foods

It's not enough to simply eliminate processed foods from your diet to rid your body of inflammation. Be sure to add lots of colorful veggies to your plate at every meal to ensure that you are feeding your gut bacteria which help heal inflammation. Start by adding in wild salmon, extra virgin olive oil, kale and probiotic rich kombucha to your diet. These foods are very healing and full of nutrients that will help calm your inflammatory response. 

3. Sleep It Off

Loss of sleep, even for just one night, can prompt your immune system to turn against healthy tissues and organs. Aim to get at least 7.5-8 hours of sleep per night. The best way to get closer to this number is to get into bed 15-20 minutes earlier each night. Do your best to turn off all cell phones and television at least 1 hour before bed. You can also try spraying your room with lavender or taking a hot bath before bed to get you ready for some good, anti-inflammatory sleep. 

4. Try Meditation

Chronic stress leads to high levels of inflammation in the body. So, how do you work on decreasing stress levels? Well, there are a handful of things you can do but meditation has been shown to be one of the best ways to decrease stress levels. Start by using a meditation app like headspace to help guide you in your first few meditations. 

Berry Coconut Chia Pudding

Chia seeds are magical little super foods that are rich in protein and packed full of minerals, omega 3's, antioxidants and fiber...talk about whoa! Sticking to 4 simple ingredients (plus toppings) I've put together a breakfast that can also double down as dessert!

Ingredients :: 

1 can of light canned coconut milk (light canned coconut milk is simply a more watered down version of regular coconut milk). I use the canned version instead of the boxed version as it has no additives and is a little thicker. 

1/4 cup chia seeds

1 TBSP honey

1 tsp vanilla

Toppings :: sliced strawberries, blueberries, blackberries, almonds, coconut flakes or a scoop of protein powder for added nutrition. 

Directions :: 

Add coconut milk, chia, honey and vanilla to a small bowl and mix throughly. 

Divide evenly between two mason jars. 

Place foil, wrap or a top over the mason jars and place in the refrigerator over night. 

Remove from the fridge when you are ready to eat and add your favorite toppings! 

 

xo Darby

Pumpkin Coconut Curry

Ingredients :: 

1 lb organic chicken

5 garlic cloves

1 white onion sliced

1/2 cup coconut milk

1/2 cup pureed pumpkin

2 TBSP coconut oil

3 TBSP curry powder

1 tsp turmeric

Sprinkle of cayenne pepper

Sprinkle of red pepper

Dash of cinnamon

Salt and pepper to taste

Chopped cilantro for topping

Instructions :: 

1. Place a large skillet on medium/high heat on the stove with your coconut oil. 

2. Melt coconut oil and then sauté sliced onion and garlic until slightly browned. 

3. Add curry powder, cayenne, red pepper, turmeric and cinnamon to the mixture and continue to sauté. 

4. Add cubed chicken to skillet and cook until chicken becomes white on all sides. 

5. Now add the coconut milk and pureed pumpkin and stir until pumpkin breaks down. 

6. Let simmer for a few minutes until chicken is cooked all the way through. 

7. Serve hot over cauliflower rice or just on it's own. I like to top it with a little bit of cilantro. Enjoy! 

xo Darby

4 Nutrients That I Can't Live Without

As a Health Coach and Personal Trainer, the nutrition choices that I make are about so much more than what will give me "the perfect body". Quite frankly, the perfect body is not what I'm really after anymore. Sure, I want a toned physique and strong arms but not at the expense of my energy, happiness and enjoyment of life's pleasures.

When I look at food and nutrition, instead of looking at calories (and just a side note ladies, lets all just stop counting calories now okay, it's so old school and does more harm than good), I think about what that food is actually going to do for my body. Is it going to help me think more clearly and therefore perform better in my daily meetings? Will it help me feel stronger in my workout? Will I feel bloated and terrible after I eat this or will I feel light, energetic and refreshed? These are questions that I encourage you to start asking yourself before your next meal. 

The 4 nutrients that I list below are ingredients that I look to include into as many meals as possible. They are performance enhancers meaning they help me get the very most out of my day. 

TURMERIC :: 
Turmeric is one of the most effective anti-inflammatory agents out there. When you decrease inflammation in your body you will begin to notice that you have more energy, think more clearly, shed pounds easily and also sleep better. Try adding turmeric to eggs in the morning or even sprinkle some in your afternoon tea with a little bit of coconut oil. Since there are so many inflammatory foods out there (think sugar especially), adding turmeric into your diet daily will do magic for you!

COCONUT OIL ::
This stuff is pure gold. Coconut oil is packed full of healthy fats that give me plenty of brain power throughout the day, sets my metabolism on fire and also helps aid in digestion. I'll either stir it into my coffee in the morning, use it as the oil base for a stir fry or sometimes, I'll just eat a spoonful of it. Coconut oil is also a natural anti-bacterial so if you feel a cold coming on it can help fight it!

KOMBUCHA ::
I drink Kombucha several times per week if not nearly every day. This tasty drink does more than just balance our your gut with rich probiotics. Kombucha is also an adaptogen which means it normalizes and balances the entire body rather than just focusing on one organ or system. So what does this mean for you? It means that kombucha helps remove free radicals from your body making it a sound way to detox, increase energy and stamina and reduce sugar cravings. It's a win win! Just look for bottles that have less than 8g of sugar. 

ASHAWAGANDA :: 
Alright so this one might sound a little weird but let me explain. Ashawaganda is an adaptogenic herb that helps modulate your response to stress or a changing environment. In Sanskrit, Ashawaganda means 'the smell of a horse,' meaning it imparts the strength and spirit of a stallion (no, you won't smell like a horse when you start to take it). So, if you've got a lot of stress and moving pieces in your life, this herb is definitely going to help support you. I buy it in liquid form and add a few drops to water or tea in the morning and evening to help ease my anxiety and set my focus. You can find it at Whole Foods or buy it online at Thrive Market. 

 

xo Darby

 

Paleo Avocado Toast

Everyone loves a good avocado toast recipe! Here I've got a power packed paleo bread recipe for you that works into beautiful and healthy avocado toast. Mmmm, mmm! Enjoy!

Paleo Flaxseed Toast

Ingredients :: 

3 cups almond meal or almond flour

1/2 cup ground flax seeds

1 tsp sea salt

1 tsp baking soda

8 eggs beaten

1 tsp apple cider vinegar

Coconut oil to grease bread pan

Instructions :: 

Preheat oven to 315

Mix all ingredients together in a bowl well

Grease a loaf pan well with coconut oil

Pour batter into pan and bake for 45 minutes or until a knife inserted into the center comes out clean.

Let bread cool for at least 30 minutes before slicing. 

Makes 16-20 servings. 

Avocado Toast 

Toast 2 slices of paleo flaxseed bread

Top with mashed avocado, a drizzle of olive oil, sea salt and then a topping of your choice!

Topping options :: slices tomatoes, sliced plums, sliced beets, sliced radishes, parmesan cheese, goat cheese, sea salt, fried egg. 

Vegetarian Stuffed Mushroom Appetizers

Ingredients :: 

24 small organic mushrooms

1/2 cup fresh pesto

2 TBSP olive oil

24 garlic cloves

1/4-1/2 cup freshly grated parmesan cheese

Directions ::

Preheat oven to 375

Place garlic cloves on a baking sheet with olive oil and salt and bake for 15 minutes or until soft and slightly brown. 

While the garlic cloves are baking, remove stem and scoop out a little bit of the middle of the mushrooms

Place mushrooms stem side up on a baking tray

After garlic cloves are done place 1 garlic clove at the base of each mushroom. 

Top each mushroom with a dollop of pesto so that the center is about 3/4 full

Add parmesan cheese to cover the top of each mushroom

Place in the oven and bake for 15 minutes then broil for 3

Enjoy!

xo Darby

 

Make Sure That Your Protein Bar Is Actually Healthy

There are a lot of products out there that are marketed to us as being healthy, when it reality, they are full of sugar, processed carbohydrates and additives; protein bars are some of the WORST! So, if these bars are made to look healthy, how do we read between the lines and make the right choice? 

1. Look for a bar with at least 10g of protein :: Protein is paramount in keeping you feeling full and then also helping you recover from a workout. So, look for bars that have at least 10g of protein! The protein can come from plant sources like pea, chia, hemp or even nuts like almonds and cashews. I also like bars made with grass-fed whey protein, so if your stomach does okay with whey, that works as well. 

2. Watch for sugars :: Look for words like cane sugar, agave syrup, dextrose or maltose. All of those are code word for sugar which is going to make your blood sugar spike and make you feel hungrier later. So, if your bar is going to have sugar in it, make sure that it comes from fruit only! I also suggest keeping your overall grams of sugar in a bar to 13g or less. 

3. Fat is awesome :: Don't be afraid of high fat or saturated fat content in bars. This type of fat is going to keep you feeling full by stabilizing your blood sugar levels. So, fat is good, not bad! Some healthy fats in bars are things like nuts, chia, hemp, coconut oil, MCT and olive oil. 

4. Know what's in your bar :: Last rule of thumb when it comes to picking out a truly healthy protein bar; if you don't understand a word on the ingredient list, you probably shouldn't buy it. Stick with transparent labels that have ingredients you recognize and can picture naturally in nature!

My Top Protein/Energy Bar Picks 

 

EPIC BARS

I love love love Epic Bars. They are made with 100% grass fed meat and then combined with really fun, tasty ingredients like dried apples, cranberries or nuts. You can find them online or in your specialty grocery store like Whole Foods or Sprouts. 

 

 

 

 

 

Bulletproof Grass Fed Whey Protein Bars

Bulletproof bars basically taste like a cookie but pack a serious nutritional punch. No joke. They are only available online right now so you can find them HERE

 

 

 

 

 

 

RX Bars

I'm a big fan of how transparent the label is on these bars. They all only have 4-6 ingredients total and pack a fantastic nutritional punch. You can find these at most grocers. I love the coffee chocolate flavor best!

 

 

 

 

 

 

Rise Protein Bars

This bar is slightly higher in overall calories, protein and sugars which is what makes it perfect for after a big time workout. The Almond Honey flavor only has 3 total ingredients and packs 20g of protein. You can find this bar at nearly every grocery store. 

 

 

 

 

If you have protein and energy bar questions or are just looking for more tips on how to refuel after a workout or on the go, then please leave your questions in the comments below! 

 

XO Darby

July Client Spotlight

Meet Denise, Mint's July Client of the Month 

   
  
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Mint: What gets you up and going in the morning? 

Denise: I don't have anything inspiring to say to this. I really do look forward to my morning workouts because it gives me the added energy to get through long days. 

Mint: How has Pilates effected your day-to-day life? 

Denise: It’s my secret weapon to everything. Its made me stronger in every way possible, except with the sweets but I just tell myself I'll hold my planks a little longer to make up for it. 

Mint: What is your favorite Pilates exercise or move?

Denise: I'm afraid to say or else it'll become the worse one. But generally I favor any core work as it strengthens the support for my back. 

Mint: What advice would you give someone who is brand new to Pilates?

Denise: It’s not easy, but don't be scared. 

Fresh and Healthy Salads for The 4th of July

I always love to show up with a little something when I go to a party. These quick, easy and healthy salad recipes will make you the ultimate guest and brighten up any party! Whip these up without much work and you've got yourself a hit on your hands. Enjoy! 

Watermelon Cucumber Mint Salad

Ingredients

2 cups watermelon

1 large cucumber

10-12 fresh mint leaves

1/2 a small red onion diced

4 TBSP olive oil

2 TBSP red wine vinegar

Salt to taste

Instructions

Dice watermelon and cucumber into small bite sized pieces

Chop mint and red onion

Place all ingredients in a bowl and coat with olive oil and red wine vinegar dressing. 

Serve in a hollowed out watermelon ora 4th of July themed bowl! Serves 3-4

Dill Sweet Potato Salad 

Ingredients

3 sweet potatoes diced

5-6 garlic cloves chopped

2 TBSP coconut oil

2 TBSP olive oil or avocado oil

Juice of 2 limes

2 green onions chopped

Fresh dill chopped

Sprinkle of red pepper flakes

Sprinkle of cinnamon

Salt and pepper to taste

Instructions 

Roast diced sweet potatoes in coconut oil in the oven at 350 for 25-30 minutes or until golden brown. 

While the sweet potatoes are roasting start making the dressing. Add garlic cloves, olive or avocado oil, lime juice, onions, dill, red pepper flakes and cinnamon to a bowl and mix throughly. 

Remove sweet potatoes when done and let cool. Once cooled, add everything to a bowl and coat sweet potatoes completely. Top with salt and pepper and extra dill. Enjoy! Serves 3-4

 

xo Darby

Vegan Chocolate Avocado Pudding

Pudding isn't just for dessert! This super healthy treat is so good for you that you could eat it for breakfast, seriously! 

Ingredients:

1/2 an avocado, mashed

1-2 TBSP raw cacao powder (not cocoa powder)

1 TBSP almond or sunbutter

2 teaspoons honey

Toppings : cacao nibs, toasted coconut, goji berries, sliced almonds, hemp or chia seeds. 

Instructions: 

Mash all ingredients together in a small bowl and then top with your topping of choice! If you're looking for something slightly sweeter try adding a dash of stevia. You can also beef up this recipe by adding 1 TBSP of coconut oil along with 1 TBSP of your favorite protein powder. Yum!

Serves 1

xo Darby

 

Summer Salmon Recipe

This is the perfect quick, easy and light summer recipe. Salmon is an incredibly healthy dish because it's packed full of fat fighting omega 3 fatty acids. Omega 3's have been show to reduce cholesterol and inflammation and has also been show to help with symptoms of depression as well as increase focus. Eat up! 

Ingredients ::

Serves about 2

1 lb wild salmon

1 whole orange

1/2 white onion

1 yellow zucchini

1 TBSP grass-fed butter

8-10 mint leaves

Splash of white wine (optional)

2 TBSP water

Salt and pepper to taste

 

Instructions : 

Heat cast iron pan with grass fed butter

Chop onion and sauté until translucent in pan

Slice zucchini and add to the pan. Sauté for 1-2 minutes

Place salmon on pan with skin side down. 

Slice orange into quarters and squeeze juice into pan. Place orange slices in pan too. 

Pour 2 TBSP of water in pan along with a splash of white wine. 

Cover and cook on high for 5-7 minutes. 

Salmon is done when flaky. Sprinkle chopped mint over the top and salt and pepper to taste. 

Serve with a side salad and/or roasted veggies. 

 

xo Darby

Your Happiest and Healthiest You

Some of you have probably seen the new sign out in from of Mint Studios advertising my name, Darby Jackson, with the words "Health and Wellness Coaching" after it. Today, I want to spend a little bit of time explaining exactly what Health and Wellness Coaching is and how it could fit perfectly in with your life. 

Health and Wellness Coaching is very different from seeing a nutritionist or dietician. Although I do give dietary recommendations and work closely with you on making better food choices, an appointment with me goes much deeper than that. It's obvious to most of us that we should be eating more vegetables and less sugar. The real question is, how do you implement that into your life, and not just as a crash diet, but for good? How do you sustainably lose weight, feel good in your body, regain your energy, and not just for 30 days, but for the rest of your life! 

What so many diet programs or cleanses miss is the emotional and real life piece behind what we choose to eat. Yes, the salad is probably the better choice but when the pasta is screaming your name and all you want is to jump right in, how do you say no? How do you instinctively teach your body to crave the salad instead of the pizza? This is where I come in. 

A one on one coaching session with me is about 25% nutrition and then 75% working on changing habits and building foundations to set you up for success in health. We talk about what's really bothering you, stressing you out, how your sleep is and what the real driver is behind your late night snacking. These sessions are not a bandaid to slap over a poor diet or bad relationship with food. A health coaching session is about working through the real stressors in your life and then putting steps in place to help you become your happiest and healthiest you! 

If you're interested in signing up for a session then I encourage you to click below! Still not sure? I'd love to hear from you and answer any questions that you might have. Email me at darby@darbyjackson.com. I look forward to hearing from you! 

xo

Darby 

Healthy Summer Appetizers and Cocktails

With summer right around the corner it's time for BBQ's and bikinis. I've whipped up some really easy and healthy appetizers and cocktails so that you can look and feel fabulous this summer! 

Mini Burger Bites 

Ingredients: 

1lb grass fed beef or turkey

1 avocado

Cherry tomatoes

Grass fed full-fat cheese

Instructions: 

Roll 1 pound of grass-fed beef into 20-25 small burgers

Cook in a cast iron pan until cooked through

Slice tomatoes, cheese and avocado into bite sized chunks

Skewer tomatoes, cheese, avocado and burger and serve! Makes 20-25 skewers

 

Prosciutto Wrapped Guacamole Bell Peppers

Ingredients: 

15 mini bell peppers sliced in half

Guacamole

Prosciutto

1 Teaspoon cayenne pepper

Salt to taste

Instructions: 

Slice mini bell peppers in half and clean out seeds

Use a spoon to scoop guacamole into the middle of the bell peppers

Sprinkle with a very tiny amount of cayenne pepper and salt

Wrap each bell pepper in 1/2 a piece of prosciutto cut lengthwise and serve! Makes about 30.

 

Green Dream 

Ingredients: 

1/2 bottle of BluePrint Kale Apple Green Juice

1 shot of tequila

Splash of mescal

Juice from 1 lemon

Mint and watermelon slice to garnish

Serves 1

 

The Healing Power of Bone Broth

Bone broth has become all of the rage recently and for good reason! Bone broth is delicious and also has medicinal properties, making it the perfect food. Broth is an extract of connective tissue so it's incredibly healing for your body. When you cook bone broth over a long period of time, it begins breaking down the bones and releases collagen and other vitamins and minerals into the broth. Since most of us aren't eating animal bones, this is the only way to get access to these incredible nutrients. The vitamins, minerals and collagen that become available as these bones break down help repair joints, bones, muscles and blood. As you begin drinking bone broth on a regular basis, you may notice that you recover more quickly from workouts, heal quickly from getting sick, or not get sick at all, and you may even find that you hair, skin and nails glow! Follow my incredibly easy bone broth recipe below and start sipping your way to better health!

Bone Broth Recipe

Ingredients:

1 lb organic animal bones. In this particular recipe I use beef but you can also use chicken or lamb. You can ask for bones at your local butcher or just use the leftovers from your rotisserie chicken. If there is a little bit of meat still on the bones that is ok. It adds to the flavor! 

3 large carrots chopped

1/2 an onion chopped

5 large celery sticks chopped 

Himalayan sea salt 

Water

Instructions:

Add all ingredients to slow cooker

Fill with water so that everything is completely covered by the water

Cook on low for at least 12 hours. 

After 12 hours continue cooking on low but you can now begin drinking it. I keep mine cooking continuously for 3-4 days as I drink it. Then, I transfer it to containers and store in the fridge for 4-5 more days. 

Drink at least one cup per day for the ultimate healthy glow!

xo Darby

 

May Client Spotlight

Meet Melissa, Mint's May Client of the Month

 

Mint: How do you think Pilates has affected your life outside the studio?

Melissa: I’m a self-declared Mint addict, so I hate missing classes. Pilates affords me my work-life balance. I have to leave work on time to make it to class, or else. It’s also affected how I spend my weekends. I make healthier choices because I love the Saturday morning classes.

Mint: What first got you interested in Pilates?

Melissa: Improved posture and flexibility. And who hasn’t dreamed of being a ballerina? I was at first curious to see if I could even keep up. Sometimes I feel as though I’m the only one in class who doesn’t identify as a dancer. It’s been a challenge from the beginning and that’s kept me interested 2 years later.

Mint: What is something that keeps you coming back to Mint?

Melissa: Classes are the perfect balance of the routine and the unexpected. And I’m always curious to hear what workout move metaphors Gabby has come up. From “peeing on a fire hydrant”, “showing off your necklace”, “serving a platter”, to whatever this week’s will be, there is something new every day.

Mint: What is your favorite move while in class?

Melissa: It would be much easier to answer which one is my least favorite! I’m a sucker for the teaser at the very end of a mat class—it’s pretty and precise. Because teasers require core and flexibility, you can instantly tell how much you’re improving and that’s rewarding.

 

 

Your Meal Prep Guide

The key to living a healthy lifestyle and actually sticking to it is planning ahead. It may take a couple of weeks to adjust to planning out meals and thinking about your food but once you get a hang of it, you'll find that it will come more naturally. Plus, you'll be feeling great! Here are my top 5 tips for planning ahead to stay healthy and happy all week long!

1. Invest in a slow cooker: Slow cookers are amazing and require almost no work. I use mine at least once per week, if not more. What's amazing about a slow cooker is that you can throw all of the ingredients in, press start, and you've got a home cooked, healthy meal ready and done when you're home from work. That's it! Get my favorite slow cooker recipe HERE.  

2. Prep your breakfasts: Take 25-30 minutes one evening to prep a few on the go breakfasts for yourself and your family. This takes some of the rush out of your morning and also ensures that you get proper protein, veggies and fat into your body in the morning. Try my on-the-go egg cup recipe on the Mint Blog or bake up these healthy coconut flour blueberry muffins!

3. Always make enough for leftovers: When you cook dinner tonight, double or even triple the recipe. This way you'll have leftovers for lunches and even dinners for the remainder of the week. Built in meal prep!

4. Stock up on glass containers: When you are double or tripling your dinner recipe, pull out those glass containers. Before you serve dinner, fill up those containers so that you have your meals portioned out AND so that you don't overindulge at dinner since you've made extra food. If you're like me and forget to grab your meal prepped food in the morning, try putting a sticky note on your fridge, door or coffee maker to remind you to pull out your meals and take them with you. 

5. Have a backup plan: Life happens and we don't always have the time or the energy to prepare meals. If that happens, don't succumb to the unhealthy takeout gods! Have a backup plan in place! Some of my go-to backup plans include healthy meal delivery services like Munchery, Sprig or Sunbasket. If I'm out and about and need a healthy meal then I'll pop into chipotle and order their salad with extra veggies, chicken, salsa and guacamole. Skip the dressing. I've also been knowing to run into the grocery store and pick up a hot rotisserie chicken, avocados and lettuce. This is a yummy quick meal that also won't break the bank. 

Do you have some tips on how you make your healthy lifestyle work? I'd love to hear from you! Please leave your comments here and I'll be sure to get back to you. 

 

xo Darby 

Pesto Egg Cups

These little egg cups are the perfect way to start the day, especially if you're running out the door or eating on your way to work. Bake up a big batch of these, top them off with some guacamole or hot sauce and you've got yourself a Pinterest worthy breakfast that will keep you full and satisfied until lunch. Don't be afraid of all of the egg yolks in this recipe. Eggs are naturally high in good cholesterol and healthy fats and have been shown to burn fat, give you steady energy and even lower bad cholesterol. Enjoy!

Ingredients for 12 egg cups: 

10 whole eggs

1/2 cup diced onions

1/2 cup diced tomatoes

1 cup cut kale or spinach 

1/2 cup sliced basil leaves

2 tsp salt

1 heaping TBSP pesto

*Feel free to also add more veggies here if you'd like. Sometimes I'll add bell peppers, broccoli slaw, garlic or zucchini. 

Instructions : 

Preheat oven to 350 and grease muffin tins with butter or coconut oil. 

In a large bowl combine all ingredients and mix thoroughly. Make sure that veggies are completely covered by the eggs. 

Distribute the egg mixture evenly amongst the muffin tins. 

Place in oven and bake for 25-30 minutes or until cooked through. The muffins will puff up just a little bit and turn a nice golden brown. 

Let cool and then pop them out and enjoy! Place 2-3 in a plastic bag to eat on the go. Enjoy these with a little bit of guacamole or hot sauce on top! 

 

XO Darby

Nourishing Chocolate Chip Cookies

Cookies don't always have to be full of ingredients that put you into a food coma and sap your energy. These cookies are packed full of fiber, healthy fats and flavor so that you can satisfy your sweet tooth and nourish your body too. 

Ingredients :

1/3 cup coconut flour

1/3 cup dark chocolate chips (I like enjoy life brand because they are soy free)

2 whole eggs

1/4 cup cold pressed virgin coconut oil

1/4 cup raw honey

1 tsp vanilla extract

pinch of sea salt

Instructions : 

Preheat over to 350

Throw in all ingredients except the chocolate chips and stir throughly. 

Consistency should be rather thick. If it's not fairly thick after a few minutes of stirring then add a dash more coconut flour. 

Add in chocolate chips and stir in thoroughly

Place baking paper on cooking tray and grease with butter or coconut oil

Scoop TBSP sized dough onto baking tray and shape to your desire

Bake for about 10-15 minutes depending on your desired consistency. 

Let cool for about 10 minutes and then enjoy!

Eat for Radiant Skin

Billions of dollars are poured into the skincare industry each and every year here in the United States. We are bombarded by anti-aging cream commercials on tv and see photoshopped female faces on nearly every single magazine cover, so it’s no wonder women throw so much money at skincare products! What most of us don’t realize is that we can have beautiful, radiant and young looking skin just by changing our diet.  What you eat nourishes your skin, nails and hair, so eat beautifully! Add these foods to your diet and notice how your body begins to glow! 

1.    Walnuts :: Walnuts are full of omega-3 fatty acids which work to protect your cell membranes. This means extra protection from environmental factors like pollution, dirt and oil which can cause acne, irritation and wrinkles. Walnuts also help your skin cells retain more water which leads to smoother skin! 

2.    Bone Broth :: Bone broth is the ultimate miracle elixir. It’s full of collagen that comes from the bones as they break down in the broth, which is amazing for your skin, hair and nails. Think firmer, smoother skin, less inflammation and better digestion. I make my own bone broth at home and it’s incredibly easy. Check out the recipe here. 

3.    Avocados :: The golden food! Avocados are rich in antioxidants that provide significant protection for your skin from environmental factors that could lead to fine lines, wrinkles and dryness. Avocados also improve your skins density and thickness, which leads to firmer more glowing skin! Eat up! 
 
4.    Turmeric :: Turmeric is one of the most anti-inflammatory foods out there and less inflammation is key to smoother, more radiant skin. Try sprinkling turmeric on your eggs in the morning or add it to a veggie stir fry. You can even sprinkle a little bit in your morning coffee or tea if you’re feeling adventurous! 

5.    Lemons :: A lemon a day keeps the doctor away! And your facialist! Lemon is one of the most alkalizing foods so it helps bring balance to your internal Ph. Try drinking warm lemon water every morning for a week and notice if your skin looks less tired and irritated.  

Try this DIY facial from Mind Body Green to kickstart your road to glowing skin!

Bentonite Clay Mask ::

1 TBSP bentonite clay (try THIS brand)

2 TBSP apple cider vinegar

Mix ingredients together until thick. Apply and leave on your face for 5-10 minutes or until dry.  

If your skin feels a little bit dry following the mask then apply coconut oil and let it absorb into your skin over night.

 

XO Darby