Tag Archives: #paleo

Cherry-Chia Smoothie to the Muscle Rescue


Hi there healthy people! First I would like to take a moment and just spread some healing energy out there to everyone in the world who is suffering on all sides of borders and divides.


Muscle Soreness. I have got it. I can officially declare that at about 3 months since starting Cross Fit,  I officially am in it. I have added this intense – muscle – making body defying form of fitness to my routine. While I have not given up my beloved weekly barre class; I was definitely too sore from CrossFit to attend my regular Wednesday Centerpeace class!

What to eat when you are feeling very sore? Last year I created an online data base called FOODSCOOP for myself to use and share with clients, friends or whoever needed a resource to specifically check out which foods they may use for specific health needs they are having. This post is based on the food recommended from that site:).


Muscle Soreness:

Tart Cherries: Anthocyanins: the properties that give cherry their bright red color are credited with soothing sore muscles, alleviating pain and helping repair those inflamed muscles – they also provide melatonin and can aide soothing into bedtime.

Ginger: I always ask for extra ginger when eating sushi! Not only do the gingerols soothe an upset stomach and nausea, but daily consumption of ginger helps with chronic muscle pain and has been used in Chinese medicine for thousands of years for this purpose!

Eggs/Lean Protein: It goes without saying that you must eat protein to repair your muscles. The concept is quite simple. Protein has 1 function in our body. It builds and repairs things. It is the brick, mortar and the glue of our body!

Turmeric: the gold star of anti-inflammatory healers. See here for a detailed article on turmeric. It is an anti-inflammatory spice proven to reduce chronic inflammation when added regularly to the diet.


Cherry Chocolate Chia SmoothieCherry-Berry-Ginger-Smoothie-612x300

  1. ½ cup of frozen Cherries ( the season is short, buy frozen)
  2. ½ a banana
  3. 2 Tbsp of Chia seeds
  4. Ginger  (it gets rotten fast. so refrigerate and buy small quantities )
  5. Raw cacao
  6. ½ cup of Frozen Spinach
  7. Water and a splash of unsweetened Almond Milk

Enjoy and sending you health, healing and happiness during this holiday season and throughout..

The Skinny Fat Snack Scoop.


Are you still scared of fat? It’s a hard one to wrap our brains around; especially in this grocery world where you are deciding between the outer aisles and inside aisles. Where are you supposed to cut the fat and where should you be adding it? I am not advocating any sort of diet plan. Each persons body is designed to respond to food in very different ways, but one thing is for sure about fat. We need it to survive, thrive and feel healthy.

Our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality
fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly.

Where to Find Healthy Fats
• Avocados, olives, and coconuts are great sources of healthy fat, along with wild salmon and omega-3 rich
organic eggs.
• Whole nuts and seeds, and their butters like almond butter or tahini
• Look for the highest-quality organic oils when shopping. Words to look for: organic, first-pressed, coldpressed,
extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.

You all know I love my avocados daily so here’s one of my favorite recipes for a crowd 🙂
Avocado Dipimage
Prep Time: 3 minutes
Makes 1 cup
1 large peeled and pitted avocado
2/3 cup plain yogurt, goat yogurt, coconut yogurt, or almond yogurt
1 diced tomato
a squirt of lemon or lime juice
dash or two of cayenne pepper
sea salt and black pepper
• Mash avocado with a fork until very smooth.
• Add yogurt, tomato, cayenne. Blend until smooth. This may be done in a food processor, in a blender, or
with a fork.
• Add sea salt and fresh black pepper to taste.

Dairy is debatable and controversial; but I am all for yogurt for the pro-biotic benefits. It doesn’t bother me; so I eat it. If you aren’t sure how you feel about dairy then choose coconut or almond yogurts:) If you feel utterly overwhelmed by all the information out there regarding dairy or any food and think you can use some guidance learning about what works for you than contact me for some Health Coaching and we can work on creating some positive change!


Whether you are sweating at the gym, or strolling the hills of Chappaqua, you need the right fuel to keep you energized daily. These are my Skinny Fat Snacks that keep me fired up EVERY DAY! Let me know what you like to snack on to keep you fit and feeling great!

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