Milkshake Memories Collagen Protein Shake!

Remember when you were a kid and your milkshake came with a tin on the side with a little extra in it? My mom used to take my sis and I to a little 50's soda bar on our Friday treat day just knowing the best part was the side car we'd get with a long spoon! 🍧🥄 Today I'm recreating that childhood memory with a liiiiitle twist! 💕

Milkshake Memories: 
1 giant ice cube of full fat coconut milk
1 1/2 cups regular coconut milk
2 scoops Further Food collagen peptides (skin, anti-aging, gut health) 
1/2 cup frozen spinach
1 tablespoon cashew butter
1 tablespoon cacao powder
Few drops organic stevia
Blend and top with cacao nibs and coconut flakes! **You can adjust consistency by adding more liquid and/or icecubes. 

Also, use my code BODYBLISSBYJESS10 for 10% off Further Foods Collagen protein powder! I love that it's just one ingredient and flavorless so it mixes with everything. I'll put up another post soon on the benefits of collagen because there are SO many 😊

 

Anti-Inflammatory Cod Tacos!

I have waited patiently until #🌮Tuesday to throw it back to my anti-inflammatory cod taco recipe! 🐟 Did you know that inflammation is often at the root of digestive issues, weight gain, acne, joint pain and most disease?

Popular foods like corn and soybean oil, dairy, gluten, sugar, conventional meat and refined carbs are some of the major culprits behind inflammation but can luckily be replaced with lots of delicious options! 😊 Try out these cod tacos for a huge boost of omega 3 fats and powerful anti-inflammatory herbs and seasonings! With meals like this you'll be feeling lighter, more energized and less inflamed before you know it! 👏👏 

💗 Season 3-4 oz wild caught cod with 1/4 teaspoon each of turmeric powder, ginger powder, garlic and a couple squeezes lemon juice. Pan sautè in coconut oil on medium heat for 3-5 mins per side. 
💗 Toss organic mixed cabbage strips in Primal Kitchen's chipotle lime mayo with a few squeezes lime juice
💗 Smash 1/2 🥑 with lime juice and Himalayan salt
💗 Prep two medium sized cabbage shells by spreading smashed 🥑 on the bottom and layering with one piece of cooked cod, cabbage slaw and thin slices of 🍉 radish. Sprinkle chia seeds on top and finish with cilantro and salsa or hot sauce of choice! 

ENJOY!

Read This Before You Toss Your Coconut Oil...

Think about it: the American Heart Association demonizes coconut oil but endorses Subway !? (Seems like an oxymoron doesn’t it…).

For those of you who saw the article spreading around Facebook saying coconut oil is bad for you, PLEASE take a moment to read this before you throw out all your coconut products, start sautéing your veggies in water and hold up protest signs in the baking aisle at Whole Foods! Ok, so that last one may be a bit of an exaggeration, but you get the point... 

So, what’s the big deal? The American Heart Association released a report warning against the use of coconut oil. The lead author of the study says he has no idea why people ever thought it was healthy, especially since “it’s almost 100% fat."

When we read articles like this, it's easy to get sidetracked into believing that saturated fat causes heart disease. And it’s not our fault! The American Heart Association does a great job making us believe that they have our best intentions at heart. But sadly, when you dig a little deeper, the opposite appears to be true:

"The AHA is a non-profit with a mission to “build healthier lives free of cardiovascular disease and stroke” yet in it’s 2011-2012 financial statement, received $521 million in donations from non-government and non-membership sources and many well-known large drug companies, including those who make and market statins, contribute amounts in the $1 million range.” (source)

Basically, The AHA is in bed with Big Pharma and consistently backs food products like Boar’s Head "All Natural” Ham, Bruce’s Yams Candied Sweet Potatoes and Healthy Choice Salisbury Steak, highly-processed, sugar laden foods injected with sodium to maintain flavor. Why does this matter? Well for one, "a review of almost 1,600 studies involving one million people in ten countries showed that a 1.8-ounce daily serving of processed meat raised the risk of diabetes by 19 percent and of heart disease by 42 percent.” (source) But yet the AHA has a "talk to the hand" reaction to these stats and is instead far more concerned with REAL foods like coconut oil. 

Boar's Head AHA stamp of approval! 480mg of sodium in their "lower sodium" deli ham (and 2 grams of sugar) per 2 oz serving. And the AHA is worried about coconut oil...

Boar's Head AHA stamp of approval! 480mg of sodium in their "lower sodium" deli ham (and 2 grams of sugar) per 2 oz serving. And the AHA is worried about coconut oil...

As Dr. Robin Berzin, CEO and founder of Parsley Health, explains "High saturated-fat consumption in a diet that is otherwise void of adequate fiber and leafy greens, and too high in sugar and refined carbohydrates, increases small, dense LDL [bad cholesterol]. High fat consumption from clean sources such as monounsaturated fats (olive oil) and even saturated fat (organic coconut oil) in a diet mainly free from sugar and flours and high in vegetables and fibers can actually improve cholesterol composition."

So while we're on the topic of defending coconut oil, let’s discuss a few reasons it deserves to stay on your shelves and within your morning smoothies

1. Contains medium-chain triglycerides that are proven to speed metabolism and assist in fat loss. Remember, good fats are fat burners!

2. Contains high levels of lauric acid, which is a powerful virus and bad bacteria destroyer! 

3. Won’t create a spike in your insulin levels and instead sends medium chain fatty acids to your liver where they're used as energy, NOT stored as fat. When coconut oil is added to the diets of diabetics and pre-diabetics, it's actually been shown to help stabilize weight gain!

4. Helps improve the appearance of skin with its anti-aging benefits. I’ve personally noticed a huge difference in my eczema when I rub it into my skin regularly. It’s also a perfect substitute for highly toxic makeup removers and skin lotions! 

5. Multiple studies on Pacific Island populations (who get 30-60% of their total caloric intact from fully saturated coconut oil) have shown nearly non-existent rates of cardiovascular disease. (source)

For the last 60 years, the health care industry, the AHA and especially the media have been pushing low-fat diets and screaming in our ears that saturated fats are the catalyst in elevated cholesterol, obesity, heart disease, and Alzheimer’s. Yet, interestingly enough, in those same 60 years, our levels of heart disease, obesity, and Alzheimer's have skyrocketed especially in comparison to our ancestors who used saturated fat as a staple in their diets. The major difference?? The food industries demonization of fat and addition of processed sugars to successfully produce low-fat packaged foods that would soon become the new diet craze. In order to make these previously higher fat foods still taste good  (i.e. low fat salad dressings, pasta sauces, etc), the fat was replaced with added sugars and boom, we all became addicted! I’d say, that's food for serious thought AND a sweet topic for another blog post...

So how do we know what to eat if we’re constantly given contradicting health advice?

In my opinion, we need to learn to be our own food advocates—not to believe the first thing we read or jump onto the newest fad diet just because a celebrity says it's "everything." Each one of us reacts differently to the foods we eat so we must be mindful of our choices and take note of how they affect our energy levels, digestion, satiety and overall mood. If you hate the taste of coconut oil, and the fact that it contains saturated fat, then you have every right not to eat it! But if you find that it makes you happy, fills you with fat busting nutrients and tastes amazing (like I do), then add it to your salad dressings, use it as a high-heat oil for cooking meats and fish, and rub it into your skin before bed for the perfect night-time moisturizer!

At the end of the day, I'm just a passionate health coach who couldn't sit back and watch one of my favorite superfoods demonized when I know how beneficial it's been in my own life and that of my clients. I challenge you to continue the conversation by sharing this article with friends and family and anyone else that could use a fresh perspective! 

The official American Heart Association "Heart Check" certification listed on Subway's website. Do these ingredients looks healthy to you?   9-GRAIN WHEAT  Whole wheat flour, enriched flour (wheat flour, niacin, iron, thiamine mononitrate, riboflavin, folic acid), yeast, sugar, wheat gluten, contains 2% or less of: calcium carbonate, soybean oil, salt, wheat, rye, yellow corn, oats, triticale, brown rice, barley, flax seed, millet, sorghum, refinery syrup, vitamin D2, sunflower lecithin, natural flavor, honey, ascorbic acid, yeast extract, enzymes.  Contains wheat.

The official American Heart Association "Heart Check" certification listed on Subway's website. Do these ingredients looks healthy to you?

9-GRAIN WHEAT Whole wheat flour, enriched flour (wheat flour, niacin, iron, thiamine mononitrate, riboflavin, folic acid), yeast, sugar, wheat gluten, contains 2% or less of: calcium carbonate, soybean oil, salt, wheat, rye, yellow corn, oats, triticale, brown rice, barley, flax seed, millet, sorghum, refinery syrup, vitamin D2, sunflower lecithin, natural flavor, honey, ascorbic acid, yeast extract, enzymes. Contains wheat.

 

The Amount of Sugar in Vegas Slushie's Will Blow Your Mind...

If you've been to Vegas I am almost 100% sure you've either tried or have seen people drinking GIANT alcoholic slushie's in colorful plastic tubes!  Some slushies even come with a strap connected so you can hold it around your neck (just in case you want to double fist it or eat a burger at the same time) ! 

I was in Vegas two weeks ago and couldn't get more than a half block down the strip before coming across a stand that sold these slushie's and at least a handful of people sucking them down! I started to wonder, how much sugar is in one of these bad boys? And is the amount of sugar even worth the buzz? So naturally, the food detective in me, forever inspired by The Food Babe,  had to investigate! I slyly popped into one of the slushie bars, snapped a pic and asked the girl making them how exactly the mango slushie is made. She replied by saying "we add 1 oz of rum to every 12oz's and fill the rest with mango puree." BINGO!

The hubs and I went home and began scouring the internet to see if anyone else had exposed or posted the ingredients online but there wasn't a SINGLE article. So we did some more digging and found the exact mango mix they use in Vegas (see pic below) with the nutrition facts we were looking for! We quickly crunched the numbers and came out with this shocking sugar number. Are you ready to have your MIND BLOWN? 

In one standard 25oz Vegas Mango Slushie there is a terrifying 276 GRAMS OF SUGAR (not counting the residual sugars from the 2oz of rum--which is definitely not worth the miniature buzz you'll get)! Oh and did I mention, there is a 50oz size??  I'll let you do that math...

Check out the Nutrition FACTS Too--- DO you recognize a single one of those ingredients? MAy as well be written in a foreign language! 

Check out the Nutrition FACTS Too--- DO you recognize a single one of those ingredients? MAy as well be written in a foreign language! 

Why does this matter?? Well for one, the American Heart Association, recommends no more than 6 teaspoons (24 grams) of sugar for women and 9 teaspoons (36 grams) for men per day. The average American already consumes 22 teaspoons (88 grams) which is about 4X the amount we should be having. So to put this in perspective, if you gulp down JUST ONE standard size Vegas slushie, you are getting over 10 times the amount of sugar you should have in a day without taking a single bite of food!! And let's be real, this drink is probably not the only sweet item being enjoyed in the day-- all you have to do is take a look at the line at Taco Bell's new Taqueria (serves alcohol) or the FatBurger with connected slushie bar to prove my point...

YES! I absolutely believe in balance, a life free from restriction, calorie-counting and deprivation, but I also believe in a life free from diabetes, cancer, depression, obesity, acne, sleep deprivation, and addiction! My intention is not to make you feel bad or to say you should never eat sugar again, but IT IS to provide you with the information you deserve to make choices that support your goals. The food industry has a funny way of hiding nutrition facts from us because they know that once we learn the truth, their profits will plummet... which is not by ANY food industry standards, cool. Let's get American's hooked on sugar so they become slave to the white powder-- a powder that is now proving to be even more addicting than crack cocaine (what is it about white powder?)!

When you break free from sugar addiction, you learn what it's like not to be constantly craving,  you feel the surge of real (Red Bull-free) energy, start fitting into clothing sizes that make you feel confident, and break free from the prison of obsession with food. If you're interested in learning more about how to switch sugar out for real food and how to actually enjoy it, message me and let's talk! And in the mean time, feel free to comment below! What foods/drinks have you found with outrageous amounts of sugar? What do you find the most challenging/easiest about cutting back on adding sugar? Let's keep this conversation going!

The 50 oz size Slushie-- Over 500 Grams of sugar!

The 50 oz size Slushie-- Over 500 Grams of sugar!

 

 

Green With Envy Salmon Snack Wraps!

Does this sound familiar? It's about 3pm and you've hit the dreaded midday slump and you're lethargic, hangry and irritable! It's the point of the day when you either pour yourself yet another cup of coffee or reach for the closest (not always healthiest) snack. Oh, and if someone has brought cookies or cupcakes to the office, it's game oveeeer. If you're getting annoyed just reading this, I promise I'm not just writing this to call you out (because I have been there) but rather to provide you with a delicious and super satisfying upgrade! My Green With Envy Salmon Snack Wraps only take is 5 mins to prep the night before work so you can pop into a tupperware and pack with you to work. And the best part? They're loaded with healthy omega 3 fats, protein, fiber and greens to keep you satisfied, boost your energy levels and keep your blood sugar levels from spiking so you can finish the day on a productive and positive note! Plus, collard greens are an insane source of plant protein, fiber and antioxidants! Ready for the recipe?? 

INGREDIENTS

2 Collard Greens Wrap (Choose leaves that are large, flat and sturdy) 

1/2 Can Wild Caught Salmon-- season with lemon juice, teaspoon extra virgin olive oil salt, pepper and favorite seasonings like basil and cilantro! 

1/2 Tablespoon Primal Kitchen Chipotle Lime Mayo

2-3 Green Beans cut in half

3-4 Strips Watermelon or Red Radish for crunch! 

1/4 Avocado

Small handful spinach

Himalayan Salt to taste

DIRECTIONS

1. First you'll want to prep your two wraps by de-stemming each collard green. Flip the leaf over so that the side with the prominent spine is facing up. Using a paring knife, carefully start to shave off the spine, starting near the bottom, where it begins to protrude most and being careful not to cut too deep so you avoid cutting a hole in the leaf (I've done this plenty of times when I was moving too quickly but if you slow down it only takes about 30 seconds per leaf). 

2. Separate your toppings in half and with stem side up, start by laying a few leaves of spinach on the right side of each wrap and spread with your chipotle mayo.

3. Lay toppings vertically on top of the mayo-- green beans, radish, avocado and seasoned salmon.

4. Fold the top and bottom flaps of the collard leaf toward the center. Fold the side closer to the filling over the filling (kind of like a burrito). HERE is a great tutorial on wrapping collard greens if you need more visuals to guide you!

5. Slice the wrapped collard green on the diagonal and wrap tightly in foil or saran wrap to pack up for your snack or lunch on the go! 

Let me know how you like these wraps and feel free to add any other veggies you enjoy like sliced carrots, cucumbers, peppers and mushrooms! If you're vegan or vegetarian, swap out the salmon for GMO- free organic tofu or seasoned chickpeas with Tahini or hummus. If you don't eat fish, try some organic chicken. There are options for everyone! ENJOY 😊

Super Cool Cauli-Tacos

Today I'm throwing it back to these super cool cauli tacos I made when I was on the plant-based challenge! Our brain and our tummies are often trained to think we need meat with every meal but if you give veggies a chance they can be pretty damn satisfying too! 🍄🌽🍅 Did you know that cauliflower is abundant in Vitamin C (77% of daily intake), B6, potassium, magnesium, fiber, anti-inflammatory nutrients AND drumroll... 11 grams of protein in one medium head?? 💪💪
I completely get it if you feel more satisfied with a little animal protein on your plate but why not challenge yourself to trying one plant based meal per week and see how creative you can get with it?! What are some of your fav veggie focused dishes?? I am always looking for ways to spice up my routine 👌

CAULIFLOWER TACOS WITH AVOCADO CREMA-- Adapted from The Glowing Fridge.

INGREDIENTS
1 head cauliflower, florets 1/4 cup
2 tablespoons plain almond milk
1 tablespoon fresh lime juice
1/2 garlic clove, minced
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon paprika
1/2 teaspoon sea salt pinch of black pepper
1/8 teaspoon cayenne pepper (optional)
1/2 cup white beans
1 cup purple cabbage, thinly slices fresh cilantro, for topping fresh lime juice, for topping jalapeño slices, for topping (optional)

SPICY AVOCADO LIME CREMA
1 cup spinach
1 ripe avocado
1/4 cup fresh cilantro
2 slices of jalapeño (optional)
2 1/2 tablespoons fresh lime juice
1/4 cup water
1/4 teaspoon sea salt pinch black pepper

DIRECTIONS
Preheat oven to 400 degrees F. 
Line a baking sheet with parchment paper.In a large bowl, whisk together the almond milk, lime juice, garlic, chili powder, cumin, paprika, sea salt, pepper and cayenne until smooth. 
Add in the cauliflower florets and mix until all are well coated in the mixture.
Bake for 25-30 minutes or until golden and soft.
In a food processor, blend all of the ingredients for the Spicy Avocado Lime Crema until smooth and creamy. Texture will be thick, similar to mayo.
Assemble the tacos. I started with the cabbage, cauliflower, white beans, more cabbage, cilantro, jalapeño and then the lime crema. A good squeeze of fresh lime juices adds a nice touch as well! Enjoy! Nom Nom!

7 Tips for a Blissful Farmer's Market Trip!

One of the perks of living in Mar Vista, is our beautiful Sunday farmer's market which my husband Josh and I love to walk or bike to as often as we can. From hoards of fresh produce to homemade nut butters, raw honey, speciality salts and some damn good salsa, you could drop some serious coin here-- I usually try to bring a certain amount of cash I'm willing to spend and purposely leave my credit card at home so I'm not tempted to bring back the entire market. In addition to bringing a set amount of cash with you, I have a few tips to help you prep for your next trip...or maybe, if I inspired you, your first...

1. Find out which Farmer's Market is in closest to you. I would suggest using an app or website like http://www.localfarmmarkets.org/ which can pull up all of the markets in your area by inputting your zip code.

2. If the weather is nice, make a day of it and get in some light exercise by walking, biking or skateboarding. The fresh air will feel amazing and the whole experience will feel extra rewarding!

3. Before heading out the door, Pin or bookmark a few recipes that you want to try for the week ahead making an effort to find some that overlap ingredients. Write down the veggies, fruits and herbs you will need for these recipes so that you can attack the market with a plan! I used to go without any idea of what I wanted to get and would end up with the most random assortment of things that I didn't know how the heck to use. As an example, on this trip I bought spinach because I knew I would use it for fried egg breakfasts, protein smoothies and mixed green salads. I also wanted some mushrooms because I put them in everything from miso soup and salads to rice bowls and on top of my favorite veggie burger. Lastly, I got some tomatillo salsa because I love it on my eggs in the morning as well as mixed into the fiesta bowls I make for Josh and I using cauliflower rice, protein of choice, black beans, cabbage, cilantro, lime and avocado.

4. If you aren't familiar with a specific fruit or veggie, just ask google! I think we tend to grab produce we are familiar with but it can be so fun to switch things up and try something you normally wouldn't touch. Recently, I ordered purple potatoes from the farm delivery service I use and made delicious baked fries with rosemary salt and avocado oil. They were SO good and tasted different than any other potato--somewhere in between a sweet potato and a yukon gold. Just get crazy-- I dare you! 


5. Don't go to the market starving or stuffed! I have made this mistake a few times. If you go after a big meal, you may be tempted to overeat with all of the amazing samples or not feel hungry enough to try them (which would be a shame). On the flip side, if you go starving, you may end up binging on samples and then choose the first food truck that catches your eye instead of taking a little time to stroll (or strut, depending on your style) through the market. I love to take time to pick a few samples of fresh fruit, roasted nuts and specialty salts while I look around to tide me over before scouting out the perfect food truck! 

6. Bring reusable green bags. When I was a newbie, I used to forget them all the time (I still do at the grocery store) and would end up loading up on plastic bags which is not only wasteful but super annoying to carry around. Next on my agenda, investing in a really solid basket or woven tote-- I always see people who kill it with their bag game!

7. If you have the time, stay until the end of the Farmer's Market (usually around 2 or 3) when vendors reduce their prices drastically and are wayyyy more willing to negotiate with you. Fresh flower bouquets for $6-- yes please!

Those are all the tips I have for now but I'm sure I'll think of 10 more right after I post this! What's been your experience at the Farmer's Market? Any tips & tricks that work for you? Please comment below and let me know if you have any questions!

 

Welcome to Body Bliss by Jess!


With 2017, came a refreshing clean start and the opportunity to make LIFE really happen. I made the incredible decision to get certified as a Holistic Health Coach and set out on a journey to level up the lives of those who truly deserve it! Almost a year ago, I took a leap of faith and left my career in digital marketing to pursue this beautiful land of healthy living and I've never been more confident or proud of any decision. My mission is to open the eyes of others to a world that is full of multi-colors (you can still taste the rainbow!), free of artificial things (and yes that includes people), abundant in flavor, void of ever using the four letter word D-I-E-T, boundless in energy, open to new experiences, and so much more fun than you could ever imagine!

Check-in with me here for my favorite tips & tricks, delicious recipes, encouragement, words of wisdom, interesting articles, controversial health topics, and everything in-between. I would LOVE to build my content based on your interests and curiosities so please feel free to post your questions and ideas for new topics or simply say hello. Let's do this Body Blisser's!