Amp Up Your Athletic Performance

Just finished speaking at the Running Room here in Kelowna British-Columbia. I had such an amazing time, I’m so grateful for all the amazing questions and participation. I shared my top three foods to enhance athletic performance and overall health. 

I really wanted to to share this with my lovely readers to keep you in the loop.

 

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Exercise Is Its Own Kind Of Food

  • A balanced diet is essential for a happy and healthy life, but without regular exercise no amount of kale or superfoods will make up for lack of movement.
  • Stress, hard work, and lots of thinking create tension in the body, which can lead to chronic aches, tightness, and constipation.
  • Alcohol, sugar and caffeine are the #1 most often used methods to alleviate these symptoms, which only serve to worsen the problem.
  • Exercise is an ideal way of releasing stress and physical tension. Without exercise, it’s hard to reach your full physical and mental potential and achieve overall well-being. 

    3 Foods That Will Improve Your Athletic Performance & Better Your Health                        

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FATS

 

Fats provide the body with energy to drive activity.

  • Lubricate and protects joints, cells, nervous system, DNA.
  • Balances & partake in creating hormones.
  • Heals inflammation.
  • Essential for all bodily function and proper circulation
  • Repair muscles, joints, brain tissues and intestinal lining withbone broth and high quality fats. (Hemp, fish oil, krill, cod,

    pumpkin seed, coconut)

  • For endurance athletes, up to 75 percent of energy demand may be met by fat in your body.LACK OF FATS IN YOUR DIET WILL IMPAIRE ALTHETIC PERFORMANCE & RECOVERY.

    GREENS

• Greens help build your internal rainforest of good bacteria and strengthen the blood and respiratory system.

  • Delivers essential minerals to your body that neutralize acidic conditions.
  • Experiment with veggie juice, veggie smoothies and green powders like spirulina and chlorella.
  • Increase your energy
  • FULL BODY CLEANSE

    SUPERFOODS –small portions for BIG RESULTS.

  • Loaded with antioxidants
  • Soothe inflammation
  • Reverse oxidative stress
  • Improves organ function
  • Further detoxifies the body.

Superfoods such as:

o HERBS & SPICES
o NUTS & SEEDS
o BEE POLLEN
o GOJI BERRIES
o MILLET & QUINOA

 

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For optimal wellness feed every area of your life.

Place a dot on the line for each section to designate how satisfied you are with that aspect of your life. A dot placed towards the center indicated dissatisfaction, while a dot placed towards the periphery indicates ultimate happiness. Connect the dots to see your circle of life.

 

circle-of-life

Schedule your free coaching session today.

chelseymariecoaching@gmail.com

250.575.4825

How To Save Money + Eat Healthy On A Budget

save money and eat healthy

How To Save Money + Eat Healthy On A Budget

 

I hear often enough that eating healthy is to expensive. I’ve experienced this first hand myself when I took a year and half off do to my nutrition schooling, and can confidently say that it is completely doable. The tips below helped me not only save on a tight budget, but incorporate more greens and whole foods into my diet.

 

> KNOW YOUR BUDGET

Knowing your budget will make it so much easier to work with; it will help filter out wasteful purchases on things like juice, chips, popcorn, take-out and so on. Knowing your budget will also help you to make healthier choices and avoid over spending and excess debt.

 

> SHOP LOCAL, AND IN SEASON FOR PRODUCE

Check out your local farmers markets and independent grocery stores for foods like leafy greens, herbs, root vegetables and fruit. You’ll notice that most of what’s being offered is in season, which is why everything is much cheaper; and because it’s local most of the foods will be spray free of chemicals and pesticides. Leafy greens and fruit are typically the most pesticide contaminated foods, so eating organic or spray free will void almost 80% of neurotoxin consumption in your diet.

 

 

> PLAN AHEAD & PURCHASE IN BULK

Shop around sale items, if you see that next weeks flyer has canned goods on sale do some pre-planning on which meals you can make based on those foods. Buying in bulk will also save you more money that month. I use almond milk, frozen fruit, and canned beans every week so I make sure to stock up when the price is right. Warehouse grocery stores like Costco are a great place to stock up on shelf stable and freezer foods.

 

> LOOK FOR SECONDS PICK

This is by far where I save THE MOST money. Your smaller independent grocery stores don’t have sale turnovers as fast as big chain store, so fresh goods are always being marked down. Anything with a quick expiry date like fresh fruit, vegetables and even pre-packaged greens, are marked down and sold from 50-80% off regular cost. Not all grocery stores have this .99 cent area, however is you ask to speak with the produce manager they are usually more than happy to pass along a box of food that can’t be sold as “fresh” right off the shelf.

 

***Another little tip is to avoid using debit or credit, use cash only!! When you purchase with cash you see your money physically diminish from your pocket. Using cash will help you to reevaluate your spending and to align with your healthy eating goals.

 

Cheers!

 

Chelsey

2 Smoothie Superfoods That Will Slim Your Waist BIG TIME!

super beauty tonic

 

2 Smoothie Superfoods That Will Slim Your Waist

BIG TIME!

 

So you’ve been working out, tried cutting carbs, and even went down the vegetarian road. I personally feel that experimenting between diets and lifestyle changes is definitely a great way to learn what works best for your body. I strongly believe in bio-individuality which is, one’s person’s medicine is another person’s poison and, there’s no one right way to eat or to live for all. One thing I do believe to be true for everyone, is that the state of our gut’s health is the key problem to our health issues, especially weight gain. Below are two superfoods you can incorporate into your smoothies to start healing your gut and replenish your flora, this will increase your metabolic rate, burn excess weight and make you feel overall FABULOUS!

 

# 1) ALOE VERA GEL:

Aloe vera is one of my favorite superfoods, it’s high in vitamins, minerals, amino acids, along with a whole bunch of other phyto-nutrients, and is extremely soothing, and healing to the digestive track.

Aloe vera is an adaptogen, it will help your body cope with stress and adapt to external changes; so whether you’re constipated or have diarrhea, it will help regulate your elimination cycles in water way you need. Aloe will also help to decrease the amount of unfriendly bacteria AND get rid of intestinal worms + it pulls out toxins from the intestinal walls as it makes its way through your body.

Just like any other medicinal plant there is always a limit to how much should be consumed. I personally use it approximately 1-2 times weekly in conjunction with other digestive healing foods.

Tip: Aloe vera gel has a much smoother taste than the juice and mixes really well in smoothies. Try using it in a pineapple or mango blend!

 

#2) JERUSALEM ARTICHOKE POWDER:

Jerusalem artichoke powder is a prebiotic food, the difference between prebiotics and probiotics is that probiotics are a blend of living bacteria (the good kind), prebiotic are what feed the friendly bacteria. By incorporating prebiotics into your diet you’re helping all the good bacteria flourish in your digestive track. This is so important, if our bad bacteria takes control it breaks down the mucus membranes that line out gut. When this happens we’re prone to food sensitivities, leaky gut, and autoimmune diseases.

Start with adding 1/2 a tablespoon of Jerusalem artichoke in your smoothie and work your way up to a whole tablespoon.

Adding these super foods to your smoothies will benefit your body on sooo many levels. Smoothies alone are cleansing and will help repair your gut, but adding these superfoods will bring everything to a whole new level.

Keep in mind that processed foods, sugar, alcohol, caffeine, stress, bacterial imbalance (especially from antibiotics), and toxin overload will all create issues in out gut, it’s important to keep these at very low moderations to prevent future damage.

**Some other great options to heal your gut are coconut products, bone broth, sprouted seeds and chicory root.

 

Cheers to your health and feeling fabulous!

 

Chelsey

How To Save Time & Stay On Track With Smoothies -Perfect For Busy Bee’s

smoothie on the go

 

How To Save Time & Stay On Track With Smoothies

Prepping my smoothies ahead of time has become a new staple in my routine. It’s a huge time saver, and keeps me on track with my whole food diet. As a business woman, this is crucial for me because my state of health reflects in my work and personal life everyday.

This simple tip will forever change your life, I promise.

Step 1) Wash all your produce. Apple cider vinegar, food grade peroxide or any type of food grade soap will do a fabulous job with removing contaminants, let sit for about 20 min and rinse.

Step 2) Make your blends for the week. I typically do 5-7 days worth.

Step 3) Seal it to save it. I store my smoothies in freezer safe ball containers. You can purchase these at your local walmart or Canadian tire. Tupperware works great too, just measure out one daily dose for each container to avoid having to unthaw the same container more than one.

Step 4) Transfer a container into the fridge the day before (24hrs is best), this way the entire smoothie is completely melted and ready to enjoy. Depending on the blend it might need a quick whirl in the blender with a few pieces of fruit to revitalize.

The best part about having smoothies pre-made is that they’re ready to grab and enjoy on the go.

P.s make sure to check your teeth when your done, smoothies are super healthy, but they tend to leave their mark.
Love,

Chelsey

How To Create The Perfect Green Smoothie

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How To Create The Perfect Green Smoothie

 

Smoothies are such a fabulous way to get extra greens and other nutrition into your diet, plus their super yummy and fun to make. Creating the perfect blend is so easy, especially once you know the basic.  It’s like creating the perfect pizza; you’ve got your base, your sauce, main toppings and add on’s. Use the guideline below as a foundation to create your perfect blend.

 

Step 1 Liquids:

You can begin your perfect smoothie by adding your favorite liquid; almond milk (unsweetened of course), coconut milk, coconut water, or just plain simple water will do the trick. Start with 1 cup , as you’re blending you can add to your liking. By adding the liquid first you’ll have a much smoother blend without having to stick a spatula or some type of kitchen utensil  in order to create the momentum.

Step 2 Greens:

The best apart about smoothies is that you can hide or  bulk up on mega doses of greens that you normally wouldn’t “crave” to eat. Leafy greens are so important to incorporate in our diet, they alkalize our blood, clean out our organs, and provide us with life force nutrients that allows us to flourish. Start by adding 2-3 cups of baby spinach or kale, their texture blends really well, romaine blends nicely too, however you might have to chop it up before hand, unless you have a high-speed blender. In that case you’ll have no issue adding any type of greens, even collard and swiss. There are so many to choose from, get create and find your favorites.

P.s Don’t skip out on your greens, this is where a slim waist, radiant complexion, and unlimited energy stem from.

Step 3 Fruit:

Mango, pineapple, raspberries, and banana are some of the most popular choices. However, the best blends are always the ones made at heart; so go ahead, get creative, and find your favorites. Add approximately 1 cup of fruit to your blend, this will mask that “green” taste, add great texture, and lots of antioxidants. Frozen fruit are much sweeter and add a creamier texture. Give them both a whirl and see which suits your taste buds best.  Another great way to add a smoother texture is by adding 1/2 cup of ice to the mix.

P.s during the winter season you might not want to incorporate as much ice or frozen fruit.

 

Step 4 Extra Nutrition:

By incorporating a proteins powder and fresh herbs to the mix you’ll get even bigger MEGA DOSES of nutrition. Cilantro and parsley will further detoxify your body by removing heavy metals and toxins, while protein powders will insure you are getting all your essential amino acids; important for building skin cells, hair follicles, and all the rest of our beauty essentials. Hemp protein powder and pumpkin seed protein powder are some of personal favorite. Not all protein powders are super beauty foods, so pay close attention to how you feel when. If you find that certain ones are making you feel bloated, tired, and “heavy” stop using it and search for another. Our bio-chemistry varies from one another, so just be sure to pay attention to how your foods make you feel.

 

***Bonus:

Get super creative with your blend by adding 1/2 tsp of fresh ginger, 1/2 lemon, or 1/4 tsp of turmeric. Nutmeg, cinnamon and cardamom are all know for their slim waist effect. Ginger and lemon together will boost your collagen and turmeric will soothe any inflammation in your body. Chia seeds, hemp seeds or any kind of nuts or seeds are also great options to mix in. Their natural fat content will assist with weight loss and help your body absorb the water-soluble nutrients in the mix.

 

SIMPLE TIPS WITH BIG EFFECTS:

> Wash your produce for the week before hand or purchase pre-washed packages. Keep it organic to avoid chemicals and other   brain/beauty killers.

> Store your smoothies in a mason jar, it makes it super convenient to take on the go or to enjoy at a later time.

> If you’re a super busy bee, pre-make a weekly batch ahead of time. They store amazingly well in the freezer! Avoid glass containers unless they specifically say freezer safe. This technique will save you loads of time and allow you to get your mega doses of nutrition on a daily base.

> Wash blender under hot water the moment you’re done, this will save you more time in the end, and prevent any build-up from occurring.

> I do not have a vitamix, I mainly use a basic brand ,oyster is the brand. I’ve also used a cuisinart in the past, and they both work the same. A high-speed blender is definitely a great bonus, however not an essential.

> Enjoy your smoothie early in the morning, before you eat solid foods. This little trick is what’s going to shed the weight off your body and make all the magic happen. Our body is in detox mode when we first wake up, the minute we consume foods the switch happens and all a sudden we’re in digestion mode. Green smoothies are pre-digested food which allow for further detoxification. 😉

 

Enjoy your green smoothie,

Cheers!

 

 

SPIRULINA -Your Go To Supplement For Extreme Energy And A Healthy Waistline

Spirulina

The supplement world can become easily overwhelming, before you know it your spending more money on pills than you are on food. By adding spirulina to your diet you can easily keep your supplement regime to a minimum and assure that you are getting mega doses of nutrition to support your energy and a healthy waistline. This blue-green algae will not only replenish your body of iron, calcium, magnesium, Vit C, D, B’s, and so many more, but will also remove toxins from your blood and boost your immunity.

 

Spirulina And Weight Loss:

Our body’s natural defense mechanism is to store toxins in our fatty tissues as a way to dilute them from our blood and organs. Spirulina does such a fabulous job at alkalizing the blood that it allows our body to feel safe enough to further detoxify by removing toxins stored in our tissues. Healthy weight loss only happens when the body feels safe enough to “let go”.

 

Spirulina And Energy:

This green goddess powder will boost your energy in numerous ways.

#1) By supplying your body with mega doses of B vitamins, magnesium, iron and potassium (the perfect energy combo).

#2) One of the number 1 causes of extreme fatigue is caused by an overload of toxins. Spirulina does such a great job at removing toxins which is why spirulina will work wonders at boosting energy.

 

Powder Or tablets?

ALWAYS CHOOSE POWDER. If you’re ever given the chance to choose powder over tablet, choose powder. Just think about how the tablets are being processed. Tablets typically have binders and fillers to preserve the formula and to keep them bound, which are toxins themselves. Plus if you have any digestive issues there’s a big chance that your body won’t be able to fully breakdown the tablet and absorb much at all.

 

Does It Taste Good?

I’m not going to lie, this magically nutritious blue-green algae is not very tasteful, however, I’m sure you’ve taken back a shot or two of tequila in the past; you managed to get that down the hatch so I have no doubt that you’ll be able to do the same with this. The benefits outweigh the poor taste a million to one, so suck it up buttercup 😉

My personal favorite combination is mixing 1 tsp of spirulina with a few ounces of chocolate almond milk. The rich creamy texture does a great job at masking the taste; orange juice works pretty good too. One thing I highly recommend not doing is adding a full daily dose to your smoothie, the taste is so potent that it will completely take over any blend you have going on.

 

Which Brand?

One of my all time favorite brands is Trophic’s. Trophics’ blend has both spirulina and chlorella, which is another blue-green algae with major heavy metal detoxifying properties. I normally suggest sticking to the pure stuff, but this blend in particular  has a list of ingredients that’s short and sweet. Prairie Naturals is another great company, a super clean source who supports fair trade. Aside from these two, most spirulina that comes from Hawaii are typically good as well. Whatever you do, make sure it’s organic, as others can have nitrate compounds as additives.

 

Try out this superfood for yourself and see what it has to offer you.

To Your Health!

XXox Chelsey Marie

 

 

Looking to add more nutrition to your diet??? JOIN ME FOR MY 14-DAY SMOOTHIE CHALLENGE, IT’S FREE!! 

Click here to register!  From Sept 29th – Oct 12th

 

 

 

Quinoa Stir Fry -Loaded With Major Beauty Foods!

I’ve had a lot of women lately asking me about the best collagen boosting and skin nourishing supplements. I can go on for hours and list numerous supplements that will “assist” with the health of your skin, but your #1 best and far most drastic change will  come from the foods you eat. Dull and uneven skin tones are simply a mirror reflection of what’s going on in your body, and when toxins are coming out of your skin your body is telling you that it’s simply to acidic. Here’s one of my favorite alkalizing and collagen boosting meals, these foods are loaded will fresh vitamin, minerals, and phyto-nutrients along with an amazing clean sweep effect from all the fiber.

 

QUINOA STIR FRY

serves 4-6

prep time 35 min

 

Ingredients:

1 1/2 cup quinoa

3 cups of filtered water

1 1/2  diced medium white onions

4-5 diced garlic cloves

2 diced shallots

1/2 cup minced ginger

1 cup finely chopped green onions

1 cup chopped celery

1 cup of chopped kale

1 cup of chopped spinach

1 cup of peas

2 eggs beaten

2 avocado’s diced

handful of fresh cilantro (chopped)

Sauce:

2 1/2 tablespoons of soy sauce (brags is a great one)

3/4 teaspoon of sesame oil

 

Steps to success:

#1) In a large dry skillet, toast quinoa for about 5 min of until golden. (Stir often)

#2) Add 3 cups of filtered water to quinoa, reduce heat to med-low, cover and cook until water is absorbed (about 20 min). Use fork to fluff quinoa near the end. Once quinoa is cooked transfer  into a large bowl to stop from further cooking.

#3)  While quinoa is cooking sauté onions and carrots with coconut oil for 10 min.

#4) Lower the heat to medium, add garlic, ginger , and celery  to the mix. Cook for another 5 and then add shallots.

#5) Add kale, spinach, green onions, and peas to the mix and cook for another 5 min.

#6) Once  all the veggies are a few minutes away from being cooked transfer quinoa back into large skillet.

#7) Make a well in the center of the quinoa, pour in beaten eggs and lightly scramble.

#8) Once eggs are lightly scrambled, mix well with quinoa. After a few min of cooking toss veggies in and add sauce.

#9) Divide onto plates and garnish with avocado and cilantro.

 

Bon Appétit!

 

BONUS BEAUTY TIP!

If you want to take your beauty to a whole new level add 2 cups of fresh veggie juice to your daily regimen each day for 90 days. Fresh veggie juice is my personal miracle juice, because of the lack of  fiber all the vitamins, minerals, enzymes, and phyto-nutrients are absorbed into our blood within minutes. Juicing is by far one of the most powerful rejuvenating and blood cleansing tools your body will ever experience. Put it to the test! I promise you won’t regret it 😉

In the mean time join me for a 14 day green smoothie challenge starting Monday September 29th.

What’s the green smoothie challenge all about? 

The green smoothie challenge is a chance for you to start the new season with loads of nutrition with a group of amazing like-minded women.

What does it entail? 

Drinking one green smoothie a day, and by green I mean beautifying leafy greens like baby spinach, kale and romaine. I’ll share with you some of my best recipes,tricks and money-saving tips on how to make this smoothie challenge a stroll in the park.

ARE YOU IN??

Click here to join the fun!

 

quinoa stir fry