Monthly Archives: August 2013

De-bloating, Detoxifying Juice Recipe


juice3 This juice will kick start your morning, helping you feel lighter, more energized, and KLEAN!!

What you will need:

3 kale Leave
1 small bunch of dandelion greens
3 stalks of celery
1/8 ginger
1/2 lemon (peeled)
1/2 grapefruit (peeled)
1/2 cucumber (lightly peeled- keep some skin on)
1/2 pineapple core

A JUICER- duh! :-)…. and no… a blender will not get you the same results. Juicing first thing in the morning detoxes your body unlike anything else. Because your are eliminating the pulp (which is all of the fiber) from the fruits and vegetables- your body skips the digestion process and all these powerful nutrients go straight to the blood stream. The longer you can keep your body in the “Fasting” state- the more detoxifying it is. This is also the same reason why you should not eat past 8:00 pm. You need to allow your body a minimum of 12 hours of fasting each day. 8:00 pm to 8:00 am. –> Juicing in the morning is not considered a meal replacement. This is simply a boost to helping your body continue to eliminate the toxins out. Blending is great, however you are consuming all of the fiber and pulp. You will not get the same detoxifying results as you will with juicing. The second you take a sip of your greens SMOOTHIE, you are awakening the digestive system, which makes the fasting process stop. This is the reason why I try to juice every morning instead of blending my fruits and veggies.

juice 1 Tip: Make sure you rinse your veggies off before juicing- and dry them well.

juice 4 In order to receive the full benefits of your juice- you need to drink it within 15 minutes of juicing. As your sipping it- swish the juice in your mouth a little- to help the acids in your mouth break it down even further- before swallowing.

juice2 This juice is a great way to help you eliminate extra water weight, toxins, and sluggish feelings.. 🙂



Protein Breakfast Bars



I have been struggling to find a way to eat a healthy, nutritious breakfast when I am rushing out the door at 7:00 am. I juice every morning, but by 9:00 I am hungry and normally craving some type of yummy bar to eat with my coffee. I have yet to find a protein bar that tastes INCREDIBLE, has very low sugar, high protein, is gluten free, low carb, and all completely organic…. without it costing an insane amount. This is the reason I decided to make my own. You may have seen a few variations of this recipe, but I have changed it to my own liking. I have made my version higher in protein and lower in sugar. I AM OBSESSED WITH THESE BARS NOW!!!! You can also use egg replacement if you want to very easily make these completely vegan.


What you’ll need to make 6 bars-

  • 1/2 c chickpea flour
  • 1 c cooked quinoa
  • 1 c oats
  • 1/2 c sliced almonds
  • 1/2 tsp cinnamon
  • 1/2 tsp baking soda
  • 1 Tbsp chia seeds
  • 1 Tbsp ground flax seeds
  • 1/2 c peanut butter or almond butter if you have peanut allergies
  • 1/4 c of coconut nectar
  • 1/4 c vanilla protein powder
  • 1 egg
  • 1/2 c applesauce (or mashed banana)
  • 1/2 tsp vanilla
  • 1/2 c craisins

bb7 bb4


1. Combine applesauce, vanilla, egg, peanut butter and coconut nectar in a small bowl and mix well. 2. Add the remaining ingredients and stir until just mixed. 3. Spread onto a greased 8×8 pan or a cookie sheet if you doubled the recipe….bb3 and bake at 375 for 20 min or until golden brown. I use coconut oil to grease my pans. 4. Let cool and cut into 6 bars. 5. Wrap individually if you prefer, and store in the refrigerator.

I doubled the recipe to make it worth my time. 🙂 🙂 🙂


These are ready to go, and easy to grab first thing in the morning. PS: These pair perfectly with some yummy iced coffee.



Kaitlin <><

Blueberry Qunioa Flax-Cakes


bp1 In case you haven’t been able to figure out, my weakness is waking up to yummy pancakes and coffee on Saturday morning. I  REFUSE to start my morning with junk food (or eat it any time of the day really) so I make it my goal and my passion to create delicious ways to eat healthy in the morning. These blueberry, quinoa flax-cakes will blow your mind away!!

bp4 Like I shared in an earlier post, the only way I make pancakes is with my blender. It makes my life so much easier. You can throw all you ingredients in the blender and easily pour the perfect amount in the pan.

bp6What you’ll need to make these yummy flax-cakes:

1. 1 cup of quinoa flakes
2. 1 cup of GF Pamela’s baking and pancake mix
3. 1 egg
4. 3/4 cup of water
5. 1/2 cup of almond milk (or flax milk if you have nut allergies)
6. 1 tbsp. of coconut oil
7. Raw Coconut Nectar instead of maple syrup
8. 1 tablespoon of ground flax seed
9. 1 cup of organic frozen blueberries (which I purchase from Costco… see the pic below. They sell a huge bag of organic frozen blueberries for the best price around.)



1. Mix all the ingredients in the blender until smooth. It will turn a purple/blue color. 🙂
2. Coat the pan with coconut oil in between every 2-3 pancakes.
3. I also add extra blueberries once I pour the batter.


When you finish making the flax-cakes, drizzle some raw coconut nectar over top.

bp2 ENJOY!!!!

<>< Kaitlin

5 reasons why you should be dry skin brushing.


You brush your hair, you brush your teeth, you brush your pets, but do you dry brush your skin???

You might think this post is coming from out of left field, but did you know that your skin is the largest organ in your body? If you are spending the time and money to ensure that your internal health is in the best condition, it’s important to remember your SKIN.

skin brush  1. Your skin has a very important job of eliminating toxic waste. It is estimated that about 1 lb of waste is eliminated through your skin, DAILY. If your pores are clogged, your body is not able to function the way it is supposed to. We all regularly exfoliate our face, for many reasons. Why not make your entire body part of that skin care regimen?

2. As you brush, you are increasing circulation to the skin, to promote detoxification.

3. Reduce cellulite as your body is breaking down fatty pockets in the skin. As you are skin brushing, you are stimulating the lymphatic system to clear toxins from the body. The detoxification process is responsible for breaking down the fatty pockets in your skin that cause cellulite. Brushing dry skin tightens the epidermis, further causing the breakup of the fatty toxic build up we see as cellulite.

4. It improves muscle tone by tightening the skin. This is especially great if certain areas of your body are starting to sag.

5. Brushing dry skin promotes brighter, smoother, more beautiful skin!

Here are a few IMPORTANT tips:

1. Purchase a brush with NATURAL fibers, not synthetic. You can find them at Whole Foods, Nutrition Smart or any local health food store.IMG_0611

2. ALWAYS use a DRY brush on DRY skin. Also, keep your brush in a dry area… not inside the shower. It is extremely beneficial to dry brush your skin right before the shower. This will ensure that you are washing away the dead skin cells and toxins you just brushed off.

skin_brushing3. Next, you will need to make sure you are ALWAYS brushing towards your heart. Here is a graphic to help you remember. You should avoid any areas that have open wounds, rashes, acne, or sensitive skin. When you are brushing your stomach, you should brush in clockwise motions.

4. It is normal for your skin to feel sensitive after you are finished, or appear slightly red. Do not apply too much pressure where it leaves your skin raw. You can work your way up. Start light! 🙂

5. Keep your brush clean. Thoroughly wash your brush at least once a month with a natural, mild soap and some warm water. Let it dry for 24 hours before you use it. This will prevent bacteria growth.

6. I keep my brush right beside my shower ledge to help me remember to brush every morning. Out of sight, out of mind… so keep yours in a spot where you will remember.

IMG_0616 CHEEERS to DRY SKIN BRUSHING…. this is an EASY routine you can add in order to make sure you are keeping your skin healthy.

<>< Kaitlin

Guiltless Gluten Free Pasta


beef pasta This YUMMY PASTA is high in protein, gluten free, dairy free, filled with yummy veggies and vitamins that will leave you feeling super satisfied!

There are some days when you would just do anything to dive into a huge bowl of macaroni and cheese, beef stroganoff, or whatever your go-to pasta might be. I was having one of those days where I just really wanted pasta! I RARELY eat pasta, but when I do, I only eat gluten free, organic, brown rice pasta. You can purchase the Tinkyada pastas on for much cheaper. 🙂

After I put this together, I immediately knew it was “BLOG-WORTHY” This was the yummiest pasta I made and it was so easy to make.

What you’ll need:

1. 1.5 lbs of organic GRASS-FED beef
2. 1 1/2 cup of shredded organic carrots
3.  1 bag of frozen organic peas
4.  1 cup of Daiya Dairy Free Cheese
5.  1 bag of Tinkyada Gluten Free Penne Pasta
6. 1 tbsp. of avocado oil
7. 1 garlic clove
8. 1/2 sweet onion

Shredded Carrot1. Shred 1 1/2 cup of carrots.
2. Dice the garlic clove and 1/2 onion. Prepare the water to boil the pasta, while the veggies are cooking.
3. In a pan, simmer the above ingredients on medium heat, with the tbsp. of avocado oil. Add the frozen bag of peas.pasta4
4. Add 1.5 lbs of organic, grass fed beef to the ingredients.
5. When the beef is cooked, add the Daiya (dairy free) cheese.cheese
6. Mix all of the ingredients together, and then add 3/4 of the cooked pasta to the pan.pasta2
7. Toss all of the ingredients together until the pasta is moist.
8. Season with salt and pepper, and serve with 1/2 sliced avocado. (or another garnish of your choice. 😉


I am confident that you will LOVE this pasta too! 🙂

Eating Klean while Traveling


chic5  I haven’t blogged in about a week, because I was traveling. I was in my favorite city, Chicago!!!!  Before we left, I was determined that I was going to continue to EAT KLEAN while I was on this trip. It’s always a struggle to know exactly HOW you can still eat healthy when you are traveling. One word…PREPARATION. It is important to plan ahead. You cannot just jump on the plane and hope and pray that some kale chips, and flax seeds, and greens juices will be served all along your journey. Most likely, you will have to go on an extreme scavenger hunt to search for KLEAN FOODS, as well as bringing your own stock of healthy foods to keep in your bags.

Now, I had the lovely advantage/temptation of receiving complementary breakfast every morning at my hotel. This is what I woke up to every morning.chic4 donut24f-1-web I walked down, and spent a good 10 minutes searching for one thing that I could eat. There was nothing! Even the omelet bar was not made from 100% real, organic eggs. They were using Egg Beaters poured into a pan that had been sprayed with toxic, chemical-laden, NON-STICK spray…. NO THANKS! It was actually sad yet empowering to me to look around and see the hundreds of people in the café eating their donuts at 7:00 am, without the slightest care or knowledge of what they were doing to their bodies. It reminded me why I am doing this blog.

The first thing you need to prepare for is a healthy way to start each morning. The easiest thing you can do is purchase a box of organic, unsweetened, flax oatmeal packets. I ALWAYS have at least 2-3 oatmeal packs in my purse, on any given day, even if I am not traveling. You can pretty much find a Starbucks in any city. It is so easy to walk in and ask for a hot cup of water. The next thing I ALWAYS have in my purse is liquid Stevia drops. After I pour hot water into my oatmeal, I add 4-5 Stevia drops, and a dash of cinnamon.

The next thing you will want to make sure you have in your bags, are a few protein powder packets. I always add 1/2 pack to my oatmeal in the morning. The other 1/2 can be saved for a mid- morning snack. I really like the vanilla Rainbow Light Protein Energizer brand. It is gluten-free, sugar-free and lactose-free and a great choice for people with allergy concerns.  It is free of most common allergens, including soy, yeast, milk, eggs, nuts fish and shellfish. It is vegan, vegetarian and free of animal products. It also includes a wonderful energy and digestive enzyme blend. There are 225 mg of nourishing green foods, such as kale and spinach and 200 mg of organic spirulina. You can add 1/2 of a banana to add more flavor if you wish. This is a WONDERFUL way to start your day. chic7  It is always a very hard thing for me to ensure that I am getting a super potent amount of quality, organic greens while traveling. I can rest assured when I travel with my Chlorella. Unfortunately, the quality of our commercially grown produce is severely deteriorating. It is hard to achieve maximum health with diet alone today, for the main reason that our soil is so depleted of the major nutrients it once had. This is one reason why I choose to eat organic, but another easy way to SUPERCHARGE your health is found in these small, dark green tablets. It is an algae that is PACKED vitamins, minerals, and amino acids proven to prevent disease and improve overall health. It acts as a major detoxification in the body. Chlorella is proven to help with cravings, and in turn will make it much easier to avoid the junk while traveling. It has amazing cancer fighting benefits as well as a natural source of energy. I made the mistake of taking these right before bed once, and I was up for quite a while. 🙂 I recommend taking them in the morning, on an empty stomach…before the oatmeal. Drink it down with some lemon water, first thing in the morning. It is important to not just purchase any chlorella. I recommend Dr. Mercola’s. Read more here, and purchase his directly through his site.

chic3Next, TRY to find a local health food store, Whole Foods, or juice bar. I was determined to continue drinking my greens juice. So, when I found this Whole Foods (and yes I walked a mile to get there, and a mile back with a heavy bag of juices) I was so excited! I also made sure to get a Kombucha, and of course my iced coffee.


FucoProteinBanner Protein bars are an easy way to snack healthy while traveling. Garden of Life makes some great bars. They are high in protein, and low in sugar and carbs.

chic2 I am in a good routine of taking Maca every morning in my shakes. I obviously can’t bring my blender with me…. ;-)… so Maca capsules are the way to go.

mega foodMake sure you also bring enough multi-vitamins for each day. I recommend Mega Food. They are 100% food/plant based. They will not upset your stomach. They are filled with amazing greens, minerals, and vitamins you definitely want to flood your body with. I like them better than RAW or New Chapter, because they contain no YEAST or other fillers and binders. There is no point in taking a multi-vitamin, or ANY VITAMINS for that matter, if they are synthetic. They will actually do more harm to your body than good.

Lastly, I recommend always bringing some Magnesium Malate with you. Magnesium malate is most easily absorbed in your body, and it is very important in keeping your digestive tracts regular. Traveling can often negatively affect your digestive tract, and magnesium will help with that.

I hope these little tips will help you feel more confident about EATING KLEAN while traveling. 🙂


Kaitlin <><

Stuffed Acorn Squash


Stuffed Acorn Squash with a delicious side of Roasted Cauliflower and Garbanzo Beans

acron5 When you put this dish on the dinner table, you are sure to WOW your dinner guests, family members, or that special loved one. It looks so gourmet, offers a fun presentation, and is surprisingly very easy to make.

Acorn squash is a sweet-tasting vegetable that provides the body with a boost of beta carotene and beta-cryptoxanthin. Beta Carotene is converted into Vitamin A in your body. Beta-Cryptoxanthin is responsible for reducing inflammation in the body — preventing inflammatory conditions, such as arthritis. It is also LOADED with phyto-nutrients, which have anti-cancer effects. This vegetable is high in Vitamin C, folate (very important for a healthy pregnancy), potassium and magnesium. You will thoroughly enjoy this meal, find it easy to make, and receive a wealth of nutritional benefits.

What you will need: (For 2 people)

1 bag of frozen quinoa by Village Harvest (found in the freezer section at Tunie’s, or you can also find a 365 brand in the freezer section at Whole Foods) If you prefer to make your own quinoa, you can also do that. This is much more time-friendly. 🙂 That’s what I am all about.
2 organic chicken breast
1 acorn squash
2 cups of organic arugula
Organic Ville Sundried Tomato and Garlic Vinaigrette and Marinade
1 head of organic cauliflower
1 can of organic garbanzo beans
3 tbsp. of coconut oil
3 tbsp. of avacado oil
Cayenne pepper
Chopped onion


acorn1  Preheat the oven to 400 degrees.Coat the pan in avocado oil. Then, cut the acorn squash in half, (length wise) sprinkle salt and pepper over top, and place it face down on a cookie sheet. Next, break apart the cauliflower head into small pieces and then sprinkle 1 1/2 cups of garbanzo beans mixed into the cauliflower. Drizzle a little more avocado oil over top of the cauliflower. Sprinkle cayenne pepper, chopped onion, salt and pepper over top. Cook for 30-40 minutes. The acorn squash should be soft inside, and the cauliflower should be roasted to a golden crisp.

acorn3 acorn2While the veggies are cooking, start cooking the chicken. I am all for, QUICK, EASY, HEALTHY DINNERS. My goal is to increase your list of recipes as well. I love when I find a delicious, organic dressing, sauce or marinade that makes my cooking easy and delicious.
-First, coat your pan with the coconut oil. Next, add the chicken breast. I cut mine in half.
-Then, add 3/4 cup of the sun-dried tomato marinade to the pan.
-When the chicken is fully cooked, add a bag of the frozen quinoa.
-Then, add 1/4 more of the sun-dried tomato marinade to the pan. Mix all the ingredients together, and let it cook for 5 minutes on low.
-Then, dice up the chicken into small pieces. The easiest way to do this, is to use some kitchen scissors, and cut the larger pieces up inside the pan. Be careful to  never scratch the pan you are cooking with, especially if you are using Teflon pans. The toxins will scratch off and go into your food.

IMG_0446 Next, add the arugula. Add salt and pepper to season. Mix, and then remove from heat.
When the acorn squash is finished cooking, scoop out the insides of the seeds and toss. Stuff the acorn squash with the chicken/quinoa/arugula filling.

Add the side dish of garbanzo beans and cauliflower, and you are ready to leave your guests speechless, OR…….. asking for more! 😉