Posts Tagged ‘vibrant healthy life’

The Change Challenge: My Sweet and Simple Swaps by Carina Sohaili

The time has come to take my change challenge! See if you can transform your taste buds with these SWEET and SIMPLE swaps:

Craving French Fries? Instead of classic French Fries make Jicama French fries. Jicama is a root vegetable from the bean family in Mexico and a fantastic skin clearing healthy carbohydrate. Jicama is a great source of magnesium. Magnesium has a calming effect on the body, helps increase energy levels and is great for your skin. The mineral magnesium slows down the aging process, which will give your skin an overall smoother tone. Jicama also has plant protein, which will help stabilize your blood sugar levels and reduce cravings; you will find that you are full for a longer amount of time and have lasting energy. Classic French fries are loaded with simple sugars, which will make you hungrier twenty minutes later as well as make you crave more processed junk foods. That is why it is so hard to only have a couple of French fries. Peel the jicama, slice up and bake in the oven with a dash of cooking spray and herbs of your choice for twenty minutes! That is it. Check out my simple video tutorial on how to make them here.

Craving Pasta? Make a squash pasta instead! Simply use a vegetable grater or spiralizer to create noodles from zucchini or yellow squash. Check out my simple video tutorial here. Why am I a huge fan of Zucchini? Zucchini is loaded with vitamin C and vitamin A two of my favorite skin clearing vitamins. Vitamin A is great for removing dark circles and bags under your eyes. Vitamin C is fantastic for fine lines and wrinkles. Not to mention a great source of potassium (one of my favorite flat belly minerals). This energizing healthy carbohydrate will help curb unhealthy cravings and simply make you glow. Top off the dish with a simple stress reducing avocado sauce. Take three tablespoons of avocado and mix with freshly squeezed lemon. Lemon is a great detox food due to the balancing effect it has on the body (more of my simple detox foods can be found here). Avocado is a great source of potassium (it has more potassium than a banana) and vitamin E. Vitamin E does wonders for fine lines and those pesky crows feet around your eyes.

Craving Ice Cream? Go for a blended frozen banana with Stevia (an all natural sweetener that does not spike your blood sugar levels) instead. Bananas are one of my favorite de-bloating foods due to the potassium content. Potassium flushes the body of excessive toxins and waste that is ideal for bathing suit season. Bananas also are loaded with fiber, which will keep you more full for a longer amount of time and contain a variety of B-vitamins. B-vitamins are great for stress relief and energy levels. Not to mention, bananas also help stimulate the production of serotonin the feel good hormone in the brain and improve the body’s ability to absorb calcium, which is great for bone health. Check out my video tutorial on how to make this healthy soft serve ice cream alternative here. I have included techniques on how to create different flavors based on your mood.

Focus on progress, not perfection.

Learn more about my Custom Eat Yourself Gorgeous Programs

*Stay tuned for my exciting announcement I get to share very soon…

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Love always,

CARINA

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Eat Yourself Gorgeous Meal Makeover Video 3: Sassy Summer Pasta with Stress Reducing Avocado Sauce by Carina Sohaili

PASTA PLEASE! In this episode of Eat Yourself Gorgeous learn how to make my Sassy Summer Pasta with Stress Reducing Avocado Sauce in under ten minutes. Get your glow on by eating pasta! Check out my Creamy One Ingredient Feel Good Ice Cream and Skin Clearing French Fries with Energizing Ranch Dip in episodes one and two below. XO.

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Check out my Satisfying Summer Beauty Bites here and my Simple Summer Detox Foods here

LOVE ALWAYS,

Carina

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Super Bowl Sunday Solutions and Swaps by Carina Sohaili

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Game Day is almost here! Below are my simple Super Bowl Sunday Solutions so you can actually enjoy game day while being healthy. Yes – it is possible!

Mental Preparation: Do not starve yourself until the Super Bowl party and plan on pigging out. When you are hungry your brain is looking for a quick fix to give you energy and you automatically will be attracted to the worst possible food choices. Have a smart snack or filling balanced meal before. My three ingredient Southwestern Salsa Scramble recipe was recently featured in Entrepreneur Magazine and is a great, quick option that combines protein and healthy fat. It also takes less then five minutes to make.

Cha-Cha Chip Time! Healthier options are whole-wheat pita chips, pop chips or air-popped popcorn (for more tips on the truth about carbs you can check out my piece here.) Baked chips are better than classic potato chips. Why? The hidden preservatives, and addictive ingredients in classic potato chips are what make you want to keep munching (because they spike your blood sugar levels) and make you crave more junk food. Two of my favorite healthy brands (without compromising taste) are Beanitos and Corazonas. You can find these at any local grocery store. They are much more nutritious and delicious than your classic potato chips and will keep your blood sugar levels stable which will keep you more full and satisfied for a longer amount of time.

Bottom line: when selecting baked chip brands look for chips with the least amount of processed ingredients. Below is my Simple Sweet Potato Chip recipe that takes ten minutes to make. If you like this recipe check out my Skin Clearing French Fry Video Tutorial  here.

Carina’s Simple Sweet Potato Chips: cut up a sweet potato into thin slices, add some spices of your choice (cinnamon is great for sweet and cayenne pepper is great for spicy. For different spice options check out my old piece here.) Use an all natural cooking spray, place on a baking tray and toss into the oven for ten-fifteen minutes or until the top is a golden brown. Do not be intimidated by cooking. It can be simple, easy and stress free. But only partake if you are in the mood. Sweet potatoes are one of my favorite healthy carbohydrates and skin superfoods. They are loaded with fiber to keep you more full for a longer amount of time, vitamin C, vitamin A, potassium, and magnesium. Not to mention, beta-carotene, a cancer fighting antioxidant. Vitamin A is fantastic for the bags and dark circles under your eyes. Vitamin C will give your skin a young, fresh glow and is a great immune system booster. Chips that will clear skin, reduce cravings and taste divine in under fifteen minutes? YES PLEASE.

Divine Dips! Get saucy with salsa. Salsa and hummus are great, healthy options. Go for these instead of the artichoke dip, or crazy cheese dips. Sweet potato chips with salsa are one of my favorite combinations. Do not fall for the hidden salsa trap. Most store brand salsa is loaded with excessive sugars and preservatives. This actually will make you much hungrier and harder to control your eating (you are going to keep wanting more and more.) If you are not in the mood to dice up your own healthy salsa (onions, cilantro, lime and tomatoes) simply make sure there are no added ingredients in your salsa and you buy real, all natural and non-processed (all you have to do is make sure you can read the ingredients on the label.) Salsa contains capsaicin, the chemical responsible for spiciness. It stimulates digestion and in various studies has been shown to aid in the prevention of stomach ulcers. Capsaicin also helps activate the release of endorphins (the feel good hormone) in the body.

Holy moly guacamole! Avocados have incredible health benefits. These guys are loaded with heart healthy fats that help decrease stress and anxiety. They also are a good source of vegetarian protein, have more potassium than a banana and great for banishing blemishes due to the high vitamin content. Remember to keep it simple, there is no need for excessive ingredients (fresh lemon or lime, avocado and a dash of salt-pepper.) It is very easy to get guacamole happy as well. Make sure you eat this divine side in moderation. For another healthy avocado recipe try my Avocado Dark Chocolate Shake recipe here or my Zesty Lemon Mash recipe here.

My Secret Saucy Protein Dip: mix together avocado (1/8 cup), salsa (1/2 cup) and plain non-fat Greek yogurt (1/2 cup) with a dash of garlic in a bowl or blender for a funky healthy protein packed dip that will keep you full, satisfied and taste great. Experiment with different textures! If you like a chunky dip, simple blend or mix for a shorter amount of time. Adding the Greek yogurt will give you a rich creamy texture along with other benefits such as healthy bacteria for digestion, protein and calcium for bone health. If you are dairy free, simply alter the recipe to make it work for you. (Check out my Energizing Ranch Dip Video Tutorial here for another option.)

Beer? According to Men’s Health here are the best tasting light beers: Adams Light, Heineken Premium Light, Amstel Light, Kirin Ichiban Light and Bud Light.

I always remind clients to be mindful of their portions. Try not to eat directly from the buffet, kitchen fridge, bag or box. It is very easy to get lost in the game and mindlessly munch on what is directly in front of you (I am guilty of this too!) Take a plate and put a reasonable amount on your plate.

Remember what you are doing: watching the game and hanging with family or friends. Not just consuming ridiculous amounts of food. Live your life while being healthy.

More information about my Custom Programs can be found here

For more easy recipes swing by my library of Eat Yourself Gorgeous Video Tutorials

As always, focus on progress, not perfection and have compassion for yourself

Love,

Carina

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Spice Up Your Life by Carina Sohaili

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Say bye to bland and boring. Spices are an incredible way to add flavor and zest to any dish. Not to mention packed with a variety of health benefits. Below are some of my favorite spices that have been proven to increase satisfaction levels, curb cravings and speed up your metabolism:  

  1. Garlic – Hello fat burning, metabolism boosting nutrition powerhouse. Garlic is great for balancing blood sugar levels (which will reduce your energy highs and lows). This is good because it will curb cravings for unhealthy foods. Garlic also builds up your immune system, lowers high blood pressure, and helps dissolve blood clots. Another added bonus? It is packed with a powerful antioxidant that has been proven to help fight off infectious diseases.
  2. Turmeric – Feeling a cold coming on? Turmeric is a natural antiseptic and great metabolism booster. Simply mix this spice with some almond milk and stevia for a late night treat to beat that cold before it starts. Turmeric has a bitter-peppery flavor that goes great with cooked vegetables and lean meats. Steamed cauliflower with a splash of olive oil and turmeric is delicious.
  3. Cinnamon – This saucy spice is great for stabilizing energy levels because it does not spike your blood sugar. Cinnamon also helps with stomach cramps and nausea. Get in the habit of throwing some in your AM coffee, on your whole-wheat toast or in your 3PM Greek yogurt snack. Get creative – there are no limits, splash some on your popcorn or even on a salmon entrée.
  4. Nutmeg – One of my favorite combinations is pumpkin and nutmeg for a delicious mid afternoon treat. You can buy organic canned pumpkin at your local market (it is the same price as normal canned pumpkin) mix it in with some nutmeg, stevia and if you are craving a creamier flavor add in some Greek yogurt. A cup full of delight! Try it before you judge. It is a fantastic healthy carbohydrate and nutrition packed powerhouse. Store nutmeg and canned pumpkin in your office kitchen whenever you are having a 3PM snack attack at work. Nutmeg also naturally soothes your stomach, lowers anxiety levels and detoxifies the body.
  5. Cayenne Pepper – Improves digestion, blood circulation and increases energy levels. This precious pepper creates heat in the digestive tract that helps your body store food more effectively, improving digestion and aiding in feelings of satisfaction. Cayenne pepper also contains high amounts of Vitamin C, Vitamin A and essential minerals.

More information about my Custom Programs can be found here

For easy recipes swing by my library of Eat Yourself Gorgeous Video Tutorials

Remember, focus on progress, not perfection and have compassion for yourself

Love always,

Carina

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Beat The Bloat by Carina Sohaili

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Greens and fiber rich foods are amazing but we all know that at times they leave you bloated and uncomfortable. Try these simple tools to ease digestion so you can continue nourishing your body.

  1. Ginger. Add ginger to your stir-fry, salad or sip on some ginger tea. Ginger has a specific enzyme that has been proven to help breakdown foods faster decreasing your chances of a bloated belly.
  2. Probiotic. Try taking a daily probiotic. You can get a basic probiotic at any market or drugstore. Probiotics contain millions of strands of healthy bacteria, which are great for digestion. They also help your body absorb the vitamins and minerals from food at a faster rate.
  3. Be mindful of your eating. Do not guzzle down a green drink or eat a salad in five minutes. Slow it down. Take breaks between bites and sip slowly. Enjoy yourself and appreciate what you are putting in your body.
  4. Lemon juice. Squeeze fresh lemon juice over your greens or sip on some lemon juice with warm water. Lemon juice aids in digestion, decreases heartburn and bloating. The Vitamin C in lemon juice will keep your skin clear as well as strengthen your immune system. Another added bonus – it revs up your metabolism. If you are not a fan of lemon juice, or it is too sour for you to handle try mixing lemon juice with warm water and stevia (an all natural sweetener). Another option is to make a delicious salad dressing with lemon juice and a dash of olive oil.

Another tip: try to avoid foods high in sodium, soda or processed junk foods (think vending machine foods and anything with ingredients that sound like a chemical). These foods will intensify that bloated balloon belly and make the situation worse. Go for all natural and non-processed whenever you can.

Learn more about my Custom Eat Yourself Gorgeous Programs 

For more health tools swing by my Video Series & Blog

Focus on progress, not perfection & have compassion for yourself, always.

Love,

Carina

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The Change Challenge: Sweet and Simple Swaps by Carina Sohaili

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Try changing it up and see if you can transform your taste buds with these sweet and simple swaps:

  1. Craving greasy potato chips? Go for all natural baked chips, pop-chips, air-popped popcorn or my personal favorite: seaweed. Do not judge seaweed until you have tried it. Trader Joes, Ralphs and Whole Foods all have great snack sized packets. The B-Vitamins in seaweed are amazing for stress relief. Beanitos and Pop-Chips are two great chip brands to explore. If plain popcorn is boring spice it up with garlic, cinnamon or cayenne pepper to rev up your metabolism and get extra flavor. If you are a fan of sweet sprinkle on some Stevia (an all natural sweetener) and munch away.
  2. Craving a Mexican meal? Go for corn tortillas instead of flour. Do bean burritos instead of beef. Pinto beans are a perfect protein and healthy carbohydrate source in one little bean (try to steer clear of refried beans). When it comes to sauces become best friends with Salsa. Be creative, make your own meal – order a side of beans, soft corn tortillas, lettuce and salsa for a balanced bite. Sour cream fan? Swap it out for plain Greek yogurt. Talking about going Greek…
  3. Switch out flavored yogurt for all natural, plain Greek yogurt. Most flavored yogurts are sweetened with fake sweeteners that will make you crave more unhealthy foods. Add your own fruit if you want some diversity. Going Greek gives you double the amount of protein and healthy carbohydrates all in one. Not to mention a thicker, creamier taste. (Try my energizing Ranch Dip recipe here, my Feel Good Shamrock Shake recipe here or my Chunky Pineapple Cream cup recipe here all using Greek yogurt.)
  4. Pasta please! If you are a fan of pasta, explore spaghetti squash. You can buy the squash at any local market. Boil it for around 20 minutes, add a protein source (lean fish, meat, tofu, or beans) and enjoy. The squash naturally comes out in spaghetti form. It is a quick delicious meal and great source of Vitamin-A, Vitamin-C and potassium. Another skin super food! My video tutorial on how to make this dish can be found here.
  5. Go for almond butter instead of peanut butter. Almond butter has half the amount of saturated (unhealthy fat) than peanut butter and more minerals than peanut butter.
  6. Whole wheat bread instead of white. All carbs are not bad. Ditch that mentality. Check out my old blog posting “The Truth About Carbs” if you want more details: (https://www.vibranthealthylife.com/blog/2012/10/the-truth-about-carbs-by-carina-sohaili)
  7. Craving French fries? Go for a steamed sweet potato. Sweet potatoes are one of my favorite healthy carbohydrates. Most restaurants will have this option and it is a great way to be healthy while eating out. Not to mention packed with Vitamin-C, Vitamin-A and potassium making them a super food for your skin. Say bye to bags under your eyes and wrinkles. (Need a healthy 20 minutes French Fry recipe? You can find it here.)

Remember, to focus on progress, not perfection. Join the VHL online community for more videos, health tips and inspiration:

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LOVE always,

Carina

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Fuel up with Foods to Focus by Carina Sohaili

We all have those days where it seems impossible to focus. Here are some simple foods to add to your daily diet to improve your focus, mood and get you ready to conquer.

  1. Brilliant Blueberries. Blueberries contain specific antioxidants that have been shown to increase oxygen to the brain. Blueberries are also packed with Vitamin-C, Vitamin-E and have incredible cancer fighting benefits. Have a cup of blueberries for a mid-morning snack or throw them in your oatmeal.
  2. Sassy Salmon. Salmon is rich in omega-3 fatty acids. Omega-3s have been directly shown to improve your mood, increase your memory and concentration levels. These healthy fats also will reduce your anxiety and stress levels. Not to mention great for your heart health. Have a couple of cut salmon rolls with brown rice for lunch, or go for a delicious steamed salmon entrée.
  3. Wonderful Walnuts. Walnuts have protein, essential fats and B6 – a vitamin that has been shown to increase energy levels. Walnuts also have been shown to increase Serotonin. Serotonin is a chemical in the brain which helps you react to stress better. Don’t go too crazy with these nuts; ¼ of a cup is a perfect snack size. They can be a great addition to a salad, or sprinkle some on Greek yogurt for a crunchy munch.
  4. Delicious Dark Chocolate. Indulge in Dark Chocolate for a 3pm pick me up. A great snack size is ¼ of a bar (2-3 small squares.) Dark chocolate is loaded with antioxidants, and stimulates the release of ‘feel good’ hormones in your brain. The caffeine in dark chocolate will keep you alert without the crash later on.
  5. Cha-Cha Chia it up. Chia seeds are tiny, powerful and nutrient dense. Add a scoop to your AM shake or make a delicious chia seed drink in the afternoon with some almond milk and stevia.

Be selfish and make yourself a priority. Nourish your brain. Once you start fueling your body with the proper nutrition, your focus, concentration and overall productivity will change. Pick one food, incorporate it continuously for a few weeks and see how you feel.

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