RealFoodology

THIS BLOG HAS MOVED

noreply@blogger.com (Anonymous) — Mon, 25 Aug 2014 03:27:00 +0000

Happy Cinco de Margarito!

noreply@blogger.com (Anonymous) — Mon, 05 May 2014 22:55:00 +0000

It may seem crazy to be promoting drinking margaritas on a health food blog, but I believe that mental health is just as important and sometimes I just need a dang margarita for my sanity.

The problem is, store bought margarita mixes are loaded with sugar (or artificial sugar if you are buying the sugar free ones), artificial colors (that are known carcinogens!) and other nasty, chemical preservatives. This is why I just opt to make my own. These are SO easy to make and are beyond this world delicious. They took me all of about 2 minutes to whip up and serve.

I haven't even told you the best part yet! They don't contain ANY added sugar! Only the sugar naturally occuring in fruit. AND! The electrolytes in the coconut water will help prevent a hangover the next day. I'm always looking out for you guys. Unless of course if you drink 5768 of these, in which case I can't help you there. No one can...

Courtney's Pineapple Margaritas

1/2 liter Coconut Water (I prefer Harmless Harvest Raw Coconut Water)
1/2 bag Organic Frozen Pineapple (you can use regular but I like it frozen to make the drinks extra cold)
3-4 Limes
Tequila (duh)

Throw all the ingredients in the blender with ice and blend until smooth. I have a Vitamix and just peel my limes and throw the whole lime in there. You can do this if you have a Vitamix or a high powered blender, otherwise I would recommend juicing the limes first. Feel free to mess around with the measurements as they are not exact. I always just eyeball my measurements and then add more if I need to.

Enjoy!!

Do You Suffer From Chronic Disease? YOU Can Change That

noreply@blogger.com (Anonymous) — Sun, 04 May 2014 18:35:00 +0000

You certainly aren't alone. More people die from chronic dieases than all other causes put together. More than 59% of the population suffers from chronic disease. And here's the kicker...it's PREVENTABLE.

The problem is that as a society we have stopped eating real food. Everything is processed. Instead of eating an apple we eat applesauce that's loaded with sugar and chemical preservatives and pizza and french fries are both individually considered as a vegetable for our children in the school system....WHAT?

According to Jason Vale (The Juice Master) "Remove the toxcities and replenish the defficiencies and the body just heals itself" It’s extraordinary what the body can do if we only give it the right nutrients and allow it to heal itself. We really don’t give our bodies enough credit. They are incredible.

Now let me get to what inspired me to write this post. Jason Vale came out with a new documentary called Super Juice Me and it is free online until tomorrow morning (Monday May 5) so get over there and watch it to see how you can change your health and your life! SUPERJUICEME.COM

RECIPE: Chia Seed Pudding

noreply@blogger.com (Anonymous) — Thu, 01 May 2014 22:23:00 +0000

Ch-Ch-Ch-Chia! Remember those commercials? Yep! These are the seeds from those infamous chia pets, but before you go back to planting them on Homer Simpson's head (oh yes, that exists) hear me out. When I'm through with you, you will want to eat them all day, everyday!

Chia Seeds:

Are high in fiber! Meaning this cereal will keep you full for hours. No more mid morning snacking! (this is a huge one for me)
Contain more antioxidants than blueberries. Antioxidants fight off free radicals (atoms with unpaired electrons) in the body. When electrons are unpaired they are unstable and wreak havoc in the body causing DNA damage and can lead to cell death and cancer. This is why you need antioxidants to protect from these radical cells!
Are a great source of omega 3s. Omega 3s are essential for good health and since your body is unable to make them on it's own you have to get them through diet. Omegas control blood clotting, build cell membranes in the brain, and they help protect against heart disease, cancer and autoimmune diseases such as lupus and rheumatoid arthritis.
Are often called "runners food" because they are incredibly hydrating, making them great for before or after a workout. (which is why I always have chia seeds in my breakfast before my run!)
Can be eaten so many different ways!! Chia pudding, thrown in smoothies & oatmeal, sprinkled on top of toast, ice cream, cereal, whatever your little heart desires. You can even throw them in juice and wait for them to gel up!

I am going to give you my recipe for my personal favorite way to eat them- PUDDING! Cause it tastes like dessert, but it's healthy!! Did I mention how easy it is to make?! It takes all of less than 5 minutes! Also, my way doesn't contain any refined sugars, only natural sugars from fruit so you can totally eat it for breakfast and not feel an ounce of guilt about it. DESSERT FOR BREAKFAST! Yes please.

CHIA SEED PUDDING

1/2 cup chia seeds
2 cups of unsweetened vanilla almond milk
4 dates
1 ripe banana (the riper the better)
1 tsp cinnamon
1 tsp pure vanilla
a few grinds of himalayan pink salt

1. Blend the almond milk, dates, banana, cinnamon, vanilla and pink salt very well.

2. Throw the chia seeds in a bowl and pour the blended mixture over them and stir until they are fully immersed in the liquid.

3. Let it sit in the fridge for at least 2 hours, but feel free to leave it overnight in the fridge. Chia seeds, when immersed in liquid, form a little gel over their seed that has a tapioca like texture to it. Voila, PUDDING!

4. Top with anything you'd like: dark chocolate chips, cacao nibs, shredded coconut, berries, or just enjoy it plain!

(You can make this same recipe a thousand different ways with different ingredients. Feel to experiment around with them! Chocolate and Peanut Butter are personal favs of mine to throw in there).

WHAT'S IN MY MAKEUP BAG?!

noreply@blogger.com (Anonymous) — Thu, 01 May 2014 00:45:00 +0000

I talk a lot about ingredients and how important it is that you are aware of what you put in your body. But did you know that you also need to be careful about what you put ON your body as well?

Our skin is like a sponge, absorbing anything that we put on our skin- YES LADIES that means all your makeup, skincare/beauty products and sunscreen! These chemicals get into our bloodstream and build up in our tissues over time. (You can read more about toxins in my blog post here)

There was a study done in the UK and published in the peer-reviewed Journal of Applied Toxicology that stated "chemical found in deodorants, face cream and food products is discovered in tumours of ALL breast cancer patients." This study investigated five different types of Paraben concentrations in breast tissue samples from 40 different women who had undergone a mastectomy due to breast cancer.

Parabens are chemical preservatives that are found in most beauty and makeup products and they are just one of MANY chemicals found in your beauty products that you should be avoiding. Check the list of the Dirty Dozen and if your beauty product contains one of these throw it out!!

This is why it is so important to buy good, quality, natural beauty products, including makeup! Drop that drug store makeup and step up your makeup game. Lets be honest, it looks better and you will feel better (by avoiding all those toxic chemicals!)

THANKFULLY this is where Tarte Cosmetics comes to the rescue and why I am in love with this makeup brand! All of their products are free of parabens, mineral oil, phthalates, sodium lauryl sulfate, triclosan, synthetic fragrances and gluten! and have you ever used any of their makeup? It's AMAZING! I can't praise it enough.

My Non-Toxic Makeup Essentials as pictured above:

Tarte maracuja C-brighter eye cream

Tarte Pure Maracuja Oil (this stuff is INCREDIBLE for dry skin)

Tarte CC in light

Tarte BB tinted primer in Light

Tarte Amazonian Clay full coverage airbrush foundation powder in fair light neutral

Amazonian Clay full coverage foundation in light sand

Tarte Maracuja creaseless concelear in light

Tarte smooth operator amazonian clay finishing powder

Tarte lights, camera, flashes mascara

Tarte Power Couple Amazonian Clay Blush & Bronzer Duo

Anastasia perfect brow pencil

The finished product!

(in this picture for my complexion I only used the CC, BB, concelear & foundation powder)

GMO OMG

noreply@blogger.com (Anonymous) — Fri, 24 Jan 2014 19:50:00 +0000

I saw this film last night and I can't recommend it enough. (Gmofilm.com)

I feel so passionately about this subject because a lot of the general public has no idea they are even a part of this science experiment and so many of the people who are aware are totally misinformed on it.

The majority of the food we eat in this country contains GMOs & the argument is that we are going to "feed the world" with all the crops we are able to grow. However, there was a 30 year study done by Rodale Institute showing that not only does organic farming yield the same amount of crops as conventional (/GMO) farming but that it's actually the only sustainable way to farm. Because with conventional/GMO farming it kills all the soil and the entire Eco system around it. You also can't re-plant the seeds. So how are we going to continue to grow food if we kill off all the soil? We have been lied to by greedy corporations like Monsanto. They can't "feed the world" with their crops. They just care about making money.

We have scientific evidence that GMOs cause massive tumor growths as well. Considering that one of the GMO crops they make literally causes bugs stomachs to explode when they eat it, it's not that surprising. Think of what that's doing to our bodies? How do you avoid consuming GMOs? Eat Organic. The more we spend on organic the higher the demand will be and the lower the cost of organic will become.

Healthy Eggnog

noreply@blogger.com (Anonymous) — Mon, 23 Dec 2013 20:49:00 +0000

Never thought you would see healthy and eggnog in the same sentence did you? It's dairy and refined sugar free so you don't have to feel guilty drinking....lets be honest...chugging, a few of these. I have to admit I even surprised myself with this eggnog. It's almost too good! It is so creamy and delicious, your dairy loving friends will never notice the difference. I promise! Okay lets get to it.

What You Need:

1 cup raw cashews, soaked for 30 minutes
2 cups filtered water
1 15 oz. can of full-fat coconut milk
6 medjool dates, pitted & soaked
1 tsp. real vanilla extract
1/2 tsp. Himalayan pink salt
1 tsp. nutmeg
Rum (optional- but it's Christmas. Treat yoself!)

METHOD:

After you have soaked your cashews and dates in hot water for 30 mins, drain the water and throw the cashews in the blender with 2 cups of water. After about a minute or two the cashews should be completely blended. Then add in the rest of the ingredients and blend until the dates are completely blended. Enjoy with friends and family and embrace that eggnog 'stache.

Healthy Holiday Traveling

noreply@blogger.com (Anonymous) — Sun, 22 Dec 2013 23:11:00 +0000

For most of us, Christmas time also means traveling! If you are trying to stay healthy, it can be hard while traveling which is why I always pack my own meals and snacks for when I travel.

Whether it's a road trip or flying I always bring food with me. Most people don't know this, but you can fly with your own food! I either stick it in my carry on or bring a small lunch cooler bag. There is nothing worse than being stuck in an airport with nothing but crappy overpriced food options. Bringing your own food not only saves your waistline, but it saves your wallet too! Airport food is expensive!!

Below are some of the different food I have taken with me on trips, to hopefully help give you some ideas on what to bring!

I brought this on a road trip a few months back

I brought this with me on a recent flight. (I chugged the green juice right before security). The leopard print bag is my little cooler bag that kept my food cold for the flight. ($8 at Old Navy!) The right is overnight oats topped with berries that I had for breakfast at the airport that morning.

This was my lunch on my flight out to start Warped Tour this past summer

Individually bag your oats (for breakfast) and green smoothie powder so they can easily be made while on vacation. This is a good picture of what I generally pack with me whenever I go on vacation. All of this fit in 1 gallon sized ziplock, so it didn't take up much room in my suitcase and I had healthy snacks, breakfasts and my vitamins all ready to go for my entire trip!

Meals and snacks for my recent road trip move out to Nashville. I didn't have to stop for food ever, which made the drive shorter and I didn't have to eat any fast food or gas station junk!

My flight out to Colorado a few days ago had me leaving my house at 8am and I didn't arrive at my house in Telluride until 9pm. So I went to Whole Foods the night before and got enough food for lunch and dinner. The total: $12. Cheaper than a single meal in the airport (and infintely healthier!)

What's In That: Peanut Butter!

noreply@blogger.com (Anonymous) — Mon, 28 Oct 2013 01:24:00 +0000

Peanut butter is touted as a healthy source of protein and good fats, but did you know that it has to be the right kind of peanut butter or you are actually harming your body to the equivalent of smoking cigarettes?! Don't worry, you can still have your peanut butter and eat it too. You just have to make sure it doesn't contain this one ingredient.

Just look at the ingredient label of this Jiff Peanut Butter:

The Sugar is bad enough and something I have talked about in past posts. It can lead to diabetes and heart disease and is highly addictive.

But what I am really worried about is the Hydrogenated Oils. Doctors have been quoted saying that hydrogenated oils are just as bad for your body as smoking cigarrettes. This is an ingredient that I avoid at all costs. In fact, I'd say this and any form of corn syrup are the two most avoided ingredients in my diet. If a food contains either of these I just won't touch them. No matter what.

You may know hydrogenated oils as trans fats and even in small amounts they can wreak havoc on the heart. Hydrogenation is a process in which they take vegetable oils, heat them to extreme temperatures and add hydrogen to them, altering the entire chemical makeup of the oil. This increases their shelf stability and turns these normally liquid oils, solid- more resembling plastic than oil by the time they are done.

These oils increase LDL (or "bad cholesterol") while also decreasing HDL ("healthy cholesterol"). Trans fats also accumulate in the body because the digestive system doesn't know what to do with them, hardly even recognizing them as food, so the body stores it as fat. Diets high in trans fat (hydrogenated oils) have been directly linked to obesity as well as cardiovascular disease.

Where else you may find hydrogenated oils:

Margarine
Baked goods
Store bought cookies, cakes, cupcakes, etc
candy
chips
Highly processed food products

Also, be weary of labels that say 0g trans fat. If a food product contains less than 0.5g of hydrogenated oils PER serving, a food company is allowed to state that it does not contain trans fat, even though it does. If you really like the food (like I love my peanut butter) you are more than likely going to eat more than one serving size and those hydrogenated oils will add up! Besides, in my book any amount of hydrogenated oils is not okay! Always read the ingredient label on the back and if it has hydrogenated oils, put it back! There are plenty of alternatives that do not contain Hydrogenated Oils.

Whole Foods Market does not allow any food containing Hydrogenated Oils in their store, so any peanut butter (or other food you pick up there) will be free of them!

MY FAVORITE NON-HYDROGENATED PEANUT BUTTERS!

Whole Foods brand Organic Unsweetened Peanut Butter is my absolute favorite. It's creamy and resembles my childhood favorites Jiff and Peter Pan but without the hydrogenated oils or sugar!

Woodstock Organic Peanut Butter:

Maranatha Peanut Butter:

Sippin on 'Kin n Juice

noreply@blogger.com (Anonymous) — Thu, 17 Oct 2013 13:57:00 +0000

Pumpkin that is!

This self proclaimed pumpkin-o-holic goes a little pumpkin crazy every October so it was only a matter of time before the pumpkin made its way to my juicer. It may sound like an odd combo, but trust me this juice tastes like what fall feels like. Enjoy!

Ingredients

1 Apple
5 pieces of pineapple
2 knobs of ginger
4 carrots
1/4 of a pie pumpkin, chopped and skin peeled off
1/2 tsp pumpkin pie spice

Makes juice for 1

Buzznet What's In That?: Dr. Pepper's TEN Soda

noreply@blogger.com (Anonymous) — Wed, 14 Aug 2013 15:00:00 +0000

This is the first of many posts I have planned for you all in my blog series I've decided to call "What's in that?" I am out to reveal what's really lurking in your seemingly "healthy" snacks, food-like products and drinks.The first one I decided to break down for you is Dr Pepper's new line of TEN sodas. We received a whole bunch of these today in our tent on warped tour and they are so appalling I had to write about them immediately! They may only have 10 calories but the load of other junk they contain are what is concerning and will lead to more weight gain simply because of how your body processes these ingredients.

•High fructose corn syrup- a highly processed sweetener made from GMO corn that is directly linked to obesity and cardiovascular disease. Your body actually processes fructose differently than other sugars by completely skipping 2 steps in the cycle it goes through while breaking down sugars. By skipping these steps it actually directs your body to store it for later energy use, aka fat. Not to mention, GMOs are linked to tumor growth and a whole list of other health issues like infertility! HFCS should be avoided at all costs.

•Citric Acid- derived from corn which is most likely GMO

•Sodium Benzoate- A preservative that when gets combined with ascorbic acid (vitamin C) can form a carcinogen and kill DNA cells, accelerating aging.

•Aspartame- a fake sweetener that converts into formaldehyde once in the body and is linked to cancer. More specifically is directly linked to leukemia and multiple sclerosis.

•Acesulfame Potassium- another fake sweetener with links to cancer.

•Caramel Color- this ingredient is so highly linked to cancer that soda companies were forced to re-formulate the amount they use in their products to avoid getting a "known to cause cancer" label put on their sodas!

That soda may only be 10 calories, but calories are not what you should be concerned about. It's the ingredients and how your body breaks down and processes these ingredients that truly matters. Always read labels and if you don't know what something is, chances are you shouldn't be putting it in your body!

What is your favorite anti-soda drink?

How To Make The Healthiest Smoothie Ever Taste Delicious!

noreply@blogger.com (Anonymous) — Wed, 14 Aug 2013 00:19:00 +0000

I made this smoothie yesterday morning and I couldn't even believe how delicious it was! I drink and eat a lot of greens and I will be the first to admit that some green smoothies just aren't good. Good for you, yes, but some are just impossible for even the healthiest of us to choke down. I think the difference with this one is the incorporation of the lemon. I'm always putting lemon in my green juices because it really cuts the bitterness of the greens! (The picture is from my Instagram, you can follow me here where I post new recipes almost every day!)

Vitamineral green: Can be a little pricey but the bottle lasts a long time and I can tell you its the best green powder out there. Just look at all the ingredients this incredible stuff has!

Sun Warrior Protein: I have tried a LOT of protein powders and this one is the best I have found, taste wise and nutritionally speaking.

Spirulina: Often called "nature's vitamin" contains every naturally occuring vitamin and mineral your body would ever need and it even has protein in it! If you were ever in a bad situation, you could literally survive on spirulina and water alone. How cool is that??

Maca: This naturally energizing root helps to regulate and maintain proper hormone levels.

All of these ingredients combined with some berries, kale, banana, lemon, coconut water and almond milk and you have yourself an incredibly delicious and nutritious breakfast! If you wanted to add in some fiber in there you could throw in some chia seeds too.

(from my original post over at Buzznet!)

Let me know if you make it and what you think!!

Buzznet What's In That: Gatorade

noreply@blogger.com (Anonymous) — Mon, 12 Aug 2013 00:25:00 +0000

This artificially colored sugar water may as well be called Haterade because your body sure doesn't like it! I can't stand that Gatorade is the go to drink for pre/post workouts or when people get sick. You don't need a sugary artificial drink connocotion to replenish electrolytes! There are much better, healthier alternatives that I will show you after I break down the crap that is in this so called health drink.

•Sugar is the second ingredient on the list meaning its the majority of whats in there. This single bottle of Gatorade contains enough sugar to send you well on your way to Diabetes town. 52.5g! To put it into perspective, thats 13 packets of sugar! Sugar causes a release of insulin therefore prompting the body to store a lot of those calories as fat.

•Dextrose- Another form of sugar. According to CSPI this is an ingredient that should be limited. Contributes to unecessary, empty calories and does nothing to help replenish those electrolytes which is why you're drinking Gatorade in the first place, right?

•Citric Acid- Derived from corn which is most likely GMO. You can read here why I avoid GMOs

•Natural Flavor- I pulled this quote from The Food Babe because she said it perfect! "The natural and artificial chemicals that flavor manufactures engineer are contributing to what David Kessler (former head of the FDA) calls a “food carnival” in your mouth. The inability to stop eating because the flavors they have synthesized trick your mind into wanting more and more. They don’t want you to have the full essence of the strawberry – they want you to only experience the best 1 millionth part of the taste – so you get “addicted” and keep having to go back for more and more, searching continuously for gratification – eating more of that product which in turns fills Big Food Companies pockets. The Big Food Companies are “hijacking” your taste buds one by one." Not to mention, there is no way to tell what is really in that natural flavor and chances are theres probably nothing natural about it at all!

•Sodium Citrate- A preservative and used to enhance flavor. Preservatives make food last for unnaturally long periods of time. Imagine what thats doing to your body!

•Monopotassium Phosphate- this soluble salt is a food additive that is also used as fertilizer and fungicide. Appetizing huh?

•Gum Arabic- a thickener and emulsifier that keeps all the ingredients from seperating.

•Sucrose Acetate Isobutyrate- An additive that is used to keep the oils in citrus flavored drinks in suspension. It also replaced the Brominated Vegetable Oil (BVO) they were using in Gatorade before which was thankfully removed recently (Powerade still contains it however) because it is a flame retardant (!) that was causing skin lesions, memory loss, tremors, fatigue, loss of muscle coordination, and headaches in people consuming it. It is also banned in Europe. Considering the effects of BVO alone, I am not too keen on trusting a new additive used to replace it.

•Glycerol ester of rosin- This additive is used in citrus flavored foods and drinks to enhance flavor and act as en emulsifier to keep oil and water from seperating. It was recently banned in Europe because there was not enough evidence of safety of this additive.

•Yellow 6- According to the CSPI this dye should absolutely be avoided. It is known to cause tumors of the adrenal gland and kidneys. It also contains small traces of known carcinogens (cancer causing agents).

Still want to down that Gatorade after a workout? Now don't get too worked up, there is a delicious alternative that will replenish your electrolytes after a workout (or long night of drinking...) and isn't full of refined sugars, empty calories and carcinogenic ingredients!

Coconut Water contains a naturally occuring balance of the minerals potassium, sodium, magnesium and chloride that are better known as electrolytes. Coconut water is so incredibly hydrating that in some countries it is used as an IV in severly dehydrated patients. The plasma and electrolyte balance of coconut water has been found to be identical to that of human blood! The best part is you can replenish your electrolytes naturally without the addition of refined sugars, carcinogenic dyes and flavorings and a pretty low amount of calories.

Harmless Harvest's raw coconut water (pictured below) is hands down the best one because it hasn't been heated so it retains all of the vital nutrients and electrolytes. But if you can't get your hands on this one I also recommend O.N.E as a good alternative!

For those of you who are not fans of Coconut Water (I am learning there are more than I thought!) You may want to give raw coconut water a try! I am not a huge fan of the Zicos and other types of coconut water but I found that this raw coconut water tastes a lot different than the rest! Or you can also buy an actual coconut from the grocery store and try that. Also a very different taste. If you are still not a fan there are some alternatives to replenish electrolytes!

Vega Sport Electrolyte Hyrator

Celery + Apple + Lemon juice: Celery is naturally full of sodium, potassium, magnesium, chloride, and phosphorus, apples provide magnesium and lemon has the highest amount of electrolytes of all the citrus fruits.

Banana + Almond milk + Kale smoothie: Bananas are high in potassium and magnesium that regulate your fluid balance. Almond milk contains magnesium and potassium and kale is a great source of magnesium and calcium!

Chia seeds + coconut water (or water if you don't like coconut water): This combination helps hydrate you even further because chia seeds hold 9x their weight in water. Just combine 1-2 Tbsp of chia seeds with coconut water or water and let sit for about 5 mins. The chia seeds will form a gel around them that help with hydration!

(from my Whats In That series on Buzznet!)

I'm Back! & With An Exciting Announcement!

noreply@blogger.com (Anonymous) — Sat, 10 Aug 2013 22:29:00 +0000

I just spent the last 2 months out on the Vans Warped Tour working for Keep A Breast, hence my absence on here, which I apologize for. I thought I could keep this blog up while out on the road but my long hours and lack of sleep proved to be too tough to take on much more than the daily tasks asked of me by my job. I worked in a tent for Keep A Breast with 3 others and we were out in our tent from basically 8:30am until almost 7pm every night. It was a blast but certainly was exhausting!

Me, Brittany, Sarina and Kyle aka the Warped Tour Keep A Breast crew!

I have to admit before going out I was a bit concerned about how I would stay on my healthy track however it proved to not be as hard as I anticipated! With the help of healthy options at catering and a few friends I made on the tour who shared my passion for working out and staying healthy it ended up being fairly easy.

(from one of my favorite runs with Brittany in Seattle)

This is where my exciting announcement comes in! I was recently asked to blog for Buzznet as one of their Buzzmakers!

I am beyond ecstatic about it and will be doing a lot of my blogging over there now. That being said, I will still be blogging over here too, but I think a lot of what I will be doing is mirroring my blog posts from there to over here as well.

My most recent post on Buzznet is a re-cap of my summer on Warped Tour and how I managed to stay healthy with a ton of pictures! You can check it out here.

I managed to work out almost every single day thanks to my friends Jeff (personal trainer #1), Josh (personal trainer #2) and Brittany (one of the girls I worked with)

Me and Jeff and one of the workouts we did one day

and here's me and Josh and one of the workouts we did

(that's Monster "tour water" a Warped Tour staple and marketing speaking absolutely genius)

My favorite meals of the summer. From catering and otherwise (otherwise generally meaning whenever I could get to Whole Foods):

Someone brought us these treats from a local place in OH called Plant Kingdom and it was certainly the highlight of my day! They were all gluten free, vegan and full of omega rich hemp seeds and delicious stuff like peanut butter and chocolate! Yum!

I was also really blessed to receive more green juices from you all than I could ever repay. I was overwhelmed by the generosity that so many of you showed me this summer. Thanks to you I was able to stay healthy with vitamin rich green juices! I can't ever thank you enough.

Don't forget to check out the rest of my pics over here at Buzznet!

Love always,

Courtney

Link Love

noreply@blogger.com (Anonymous) — Thu, 06 Jun 2013 16:44:00 +0000

There have been a ton of great and informative articles out recently that I really wanted to share with all of you!

If you only had $50 for food per week, what 10 items should you buy?

Companies seeking food ingredients that aren't gene-altered

Breeding the nutrition out of our food

How to eat organic on a budget

Even our ancestors never really ate the paleo diet

How to really eat like a hunter-gatherer: why the paleo diet is half baked

Stocking the broke kitchen for under $100

Instagram Roundup!

noreply@blogger.com (Anonymous) — Tue, 04 Jun 2013 15:33:00 +0000

I post a lot of mini recipes on my Instagram and I realize that probably not all of you have one and you shouldn't be spared of those recipes! So, I have decided to periodically do a post of all my recent Instagram pics. By the way, if you have instagram and would like to follow me, here is the link! Instagram.com/Courtneyswan

Here you go!

The top 7 ingredients I avoid at all costs

noreply@blogger.com (Anonymous) — Thu, 30 May 2013 21:04:00 +0000

You never know these days what you are going to find in your food so I always read the ingredient list before I eat anything. I try to eat as close to nature as possible, but sometimes you just can't avoid eating packaged food. Here is the list of ingredients I look for and will not eat.

Hydrogenated Oils. These are better known as trans fat. They are made when oil is heated to a very high temperature to the point where it changes the molecular makeup of the oil. The hydrogens are placed on either side of each other instead of side by side in normal "cis" formation. These oils are used because they act as a preservative for food and help make foods like peanut butter creamier and give baked goods that buttery taste. The problem is they wreak havoc on the body, in particular the heart. They are about as close to eating plastic sludge as you can get without actually consuming plastic. Doctors have been quoted comparing the consumption of hydrogenated oils to smoking cigarettes. That's how bad they are for you. Beware food products that say "0 trans fat" on the front, always read the ingredient label and look for "hydrogenated oil" because food companies are allowed to say 0 trans fat if the amount of trans fat per serving is lower than a certain percentage.

Corn Syrup: (This includes High Fructose corn syrup). Corn syrup is nothing more than high concentrations of fructose in the form of a syrup. Fructose in of itself is horrible for the body because of the way it metabolizes it and the body almost immediately stores it as fat instead of breaking it down like other forms of sugar. Not to mention high fructose corn syrup is highly processed and made from genetically modified corn (which you can read more about below). Consumption of HFCS is linked to insulin resistance, diabetes, hypertension, & obesity.

Artificial Sweeteners: There are countless studies showing the dangerous side effects of these so called "safe" chemical concoctions. But companies like Pepsi & Coca Cola who want the ability to use them in their diet drinks have paid for their own research showing that the consumption of these sweeteners is totally "safe". Which explains the conflicting information out there regarding these sweeteners. Once in the body they are converted to formaldehyde and have been linked to numerous kinds of cancers, leukemia, lymphoma and MS. Not to mention, studies have shown that consuming artificial sweeteners actually results in increased weight gain because once they hit the tongue they trick the body into thinking it will be receiving sugar so it prepares itself by releasing hormones to metabolize the sugar. When it does not receive that sugar, it leads to cravings and ultimately binging on sugary foods to overcompensate for the loss of sugar. These fake sweeteners haven't been around that long and with a list of disease linkages like that I'd rather not take my chances. Stick to the sugars mother nature gave us like honey, pure maple syrup, coconut sugar, date sugar and 100% pure stevia leaf. The most commonly used artificial sweeteners to look for on ingredient lists are Sucralose (Splenda), Aspartame, & Acesulfame-K. If you would like to read more about artificial sweeteners you can read about them here.

Monosodium Glutamate (MSG): MSG is an excitotoxin, which means it overexcites your cells to the point of damage & even death, causing brain damage to varying degrees. MSG is put into food because it is addictive and will cause you to eat more of it (therefore you buy more leading to more profit for that company). It also adds a certain savory taste to food. It is linked to many neurological disorders such as migraines, seizures, endocrine disorders, certain forms of obesity and neurodegenerative diseases like Parkinson's, Alzheimer's & Huntington disease. Beware, it hides under many different names on ingredient lists, here is a list of all the names it can hide under (the FDA doesn't require labels to state MSG in ingredient lists).

Artificial Colors: Red 40, yellow 5, yellow 6 and red 3 are acknowledged by the Food and Drug Administration as known carcinogens (cancer causing). They are also linked to hyperactivity in children and are said to be as damaging to the brain as lead in gasoline, yet they still continue to put this junk in our food. Not to mention they are simply in our food for aesthetic purposes to make it look more appetizing and aren't even needed!

Preservatives: BHA (butylated hydroxyanisole) or BHT (butylated hydrozyttoluene) is banned in pretty much every country but the US and is used in a lot of processed foods to preserve them and prolong their shelf life. In studies, 100% of the animals studied showed tissue inflammation, enlargement and/or growths and cancer in 35%. TBHQ is a preservative derived from petroleum that is used in perfumes, varnishes, and oil field chemicals and is linked to stomach tumors. It's also used as a preservative in your precious Chick Fila sandwiches. Another ingredient to look out for, Sodium Benzoate, is found in sprite, cake mixes and lots of other processed foods and when combined with ascorbic acid (vitamin C) forms a known carcinogen, Benzene that damages cell DNA and causes accelerated aging. Other preservatives to look out for and avoid: propylene glycol, dimethylpolysiloxane (an antifoaming agent found in Mcdonald's french fries, as well as caulks & sealants, silly putty and breast implants!), Azodicarbonamide.

Non-Organic Corn & Soy. 88% of the corn and 93% of the soy crops in the US are genetically modified. Since GMOs are not required to be labeled, the only way to avoid eating GMOs is to eat organic because by US law, anything labeled organic cannot be genetically modified. You can read here, here & here why you want to avoid GMOs.

Link Love

noreply@blogger.com (Anonymous) — Wed, 22 May 2013 04:48:00 +0000

I haven't done one of these in a while! I have a read a few very interesting articles recently that I really wanted to share with all of you.

Scientists officially link processed foods to autoimmune disease

"If you people start eating the way the nutrition experts at the CDC and USDA recommend that you eat, that would delegitimize almost 90 percent of the products we produce! Do you realize how much money that would cost us?" Dear American Consumers: Please Don’t Start Eating Healthfully. Sincerely, the Food Industry

The Extraordinary Science of Addictive Junk

Doctor Prescribes Food As Medicine

Juice Cleanse Giveaway with Ritual Wellness!

noreply@blogger.com (Anonymous) — Thu, 16 May 2013 18:03:00 +0000

I am so excited to announce my contest with Ritual Wellness juice. They were kind enough to not only send me a juice cleanse but they are also going to send one of my readers a cleanse! Ritual Wellness juices are 100% organic, raw & cold pressed. You can read more about them here at ritualcleanse.com.

Why do a juice cleanse?
It gives your digestive system a break from digesting food while also being flooded with a mega dose of vital nutrients and enzymes from the juice. This allows the body to be detoxified at a metabolic and cellular level while also purifying the blood. It helps your kidneys, liver, lungs, colon and skin release all the toxins that have been built up over time from diet and environment as well as diseased cells begin circulating and are eliminated from the body.

There is a great documentary on juice cleanses that I highly recommend called Fat, Sick & Nearly Dead. It completely changed my life and is the reason I juice on a daily basis now. Juice cleanses are great for eliminating toxins and getting your health back on track, but I also have a juice almost everyday just for the sole nutritional benefits they provide. You can read more about my stance on daily juicing in a previous post here.

Now that you are really wanting to do a juice cleanse, here's how you can win one from Ritual Wellness! You have to do at least 2 of the 3 following to be entered (I realize not everyone has Instagram so if you don't have it, leave a comment below saying you did the first 2 so you can be entered in the contest!)

Sign up for email updates from Realfoodology.com. There is a box in the top left hand corner to put your email in.
Like both Realfoodology and Ritual Wellness on Facebook
After you have done the first 2, go to instagram.com/courtneyswan and repost the pic tagging both Courtneyswan and Ritualwellness in it. Unless if you leave a comment below, this is how I will be able to see you and pick a winner! You must be following both myself and Ritual Wellness on Instagram.

I will announce the winner on Monday! Good luck!

Why I limit my supplements & which ones I do use!

noreply@blogger.com (Anonymous) — Tue, 14 May 2013 22:35:00 +0000

I used to be a supplement queen. I had one of those pill boxes that your grandma has, you know, the one with everyday of the week on it (you know the box I'm talking about!) and had to take multiple gulps of water just to choke down all the pills. But it got expensive and just plain annoying. Not to mention I wasn't feeling any better (and in one case was actually feeling worse after starting a certain regimin).

Then I took a nutrition class and learned about over-supplementing and vitamin toxicity. It had never occurred to me this could happen with vitamins, but as with everything, too much of anything can be bad. Despite how good it is for you. Vitamin toxicity can happen very easily with supplements because of the high dosages they contain, but it is nearly impossible to do so when receiving your vitamins and minerals through diet. Just as vitamin deficiency can be detrimental to health, so can vitamin toxicity. Fat soluble vitamins in particular can easily be over consumed because the body stores the excess it doesn't utilize for later use instead of excreting it as it does with water soluble vitamins. For example, excess vitamin D taken over time can build up in the body and cause the arteries to calcify (harden).

While the possibility of vitamin toxicity alone deters me, what really made me throw away all my vitamins was the fact that most supplements you buy at the store are synthesized (made) in a lab from non-natural sources and have added fillers and junk in them. Or they are extracted and isolated from foods that contain a variety of vitamins and minerals that are meant to be consumed in conjunction and offer much better nutrition this way. For example, an orange contains vitamin C, beta carotene, calcium and other nutrients that you would not get just from taking a vitamin C supplement.

It it best to get your vitamins and minerals the natural way, through diet. This is why I have a veggie juice everyday. As I have mentioned in previous posts, I view it as my daily multivitamin. I dumped out all my pills a while back and decided to start fresh. Now I only take the absolute bare minimum supplements and strive to get everything else from my food. The truth of the matter is, if you are eating a well balanced diet and do not have any serious life conditions requiring the extra supplementation, you really don't need to be taking a ton of vitamins.

What I take & Why

VITAMIN B12: This vitamin is especially important because a deficiency in it can cause irreversible neurological problems. Whats scary is the symptoms of a Vitamin B12 deficiency don't generally show up until its too late to be reversed. You find vitamin B12 in animal products such as beef, milk, eggs and salmon so vegetarians and light meat eaters (such as myself) are more at risk for deficiency. Supplementing this vitamin helps with anxiety and depression as it improves mood and energy. I take Garden of Life Vitamin Code RAW B-Complex.

VITAMIN D: I know I mentioned above that Vitamin D being a fat soluble vitamin puts it at more of a risk for toxicity, but I still believe everyone should be on a decent dose of vitamin D because of its cancer fighting benefits. In a study done on cancer patients of all variety, 77% of them were deficient in Vitamin D! Also, in another study a group receiving vitamin D supplementation (and calcium) saw a 60% decrease in cancers compared to the placebo group. While your body does synthesize vitamin D from the sun, we don't get nearly enough of it these days because of environmental factors and slathering on sunscreen (which actually blocks the body from synthesizing Vitamin D). Since it is fat soluble and can be stored in toxic amounts in the body, you should be mindful of the amount you take. I take 5,000 IUs in the winter months and with summer approaching I am about to switch to a 2,000 IU pill that I will only take a couple days a week. Since beginning to supplement Vitamin D I have noticed a major increase in my mood! Definitely a plus. I take Garden of Life Vitamin Code RAW D3.

PROBIOTICS: Your gut contains both good and bad bacteria in it. Both play a special role in maintaining your health and we are learning more everyday about just how important the gut is to our overall health and well being. Here is a great article if you want to read more about the importance of keeping a healthy gut! Probiotics are healthy bacteria, most commonly known for being in yogurt, and they offer a huge variety of health benefits such as increased immune protection, improved digestion and assistance in warding off infection. Here's another great article on the benefits of probiotics. I take Inner-eco coconut water probiotic kefir in Original flavor. After trying several different probiotics this one in my opinion is the best! (I find it at Whole Foods)

Google Hangout with Me & Make a Lemon Ginger Smoothie

noreply@blogger.com (Anonymous) — Fri, 26 Apr 2013 15:31:00 +0000

My friend Nathan Agin and I hosted a google hangout last night where we made a Lemon Ginger Smoothie and talked about all the various health benefits of this particular smoothie. In case you missed it, I wanted to post the recipe here!

I'm also excited to announce that this was just the first of many "virtual cooking classes" we plan on hosting! If you want to be notified of when the next one is, you can sign up here: http://eepurl.com/yFMTr. Also, if you have any suggestions on what you want to see us make next please leave them in the comments.

Now on to the good stuff! Besides it being a very refreshing and alkalizing drink, why would you want to drink this smoothie? Well, let me tell you about it!
What do I mean by alkalizing? Studies have shown that the more alkaline a body is, the more resistant it is to disease and cancer. In order to make your body more alkaline it is suggested that you consume foods that balance out the acidity in the body to make it more alkaline.

Celery: It's anti-inflammatory (inflammation in the body is what leads to cancer and diseases in the body) helps lower blood pressure (by relaxing the arteries), may lower cholesterol, and is a diuretic which means it helps flush out excess body fluid.
Banana: Is the best source of potassium, which is essential in maintaining normal blood pressure and heart function. Bananas also contain fiber that will keep you full and your digestive tract running smooth as well as vitamins B6 and C.
Cucumber: Contain 3 specific types of phytonutrients that have anti-inflammatory and antioxidant properties to help fight off cancer and disease. They are also a good source of fiber that will help keep you full.
Lemon: This fruit is incredibly alkalizing, is full of Vitamin C so it will strengthen your immune system, is a blood purifier, and assists your body in detoxing by helping the liver metabolize fats and waste more efficiently.
Ginger: Settles the stomach when nauseous or not feeling well, is anti-inflammatory and improves the absorption of essential nutrients so it will help your body more readily absorb all the nutrients from this smoothie. Not to mention it adds a great kick to it!
Coconut Water: I refer to coconut water as "nature's gatorade" because it is full of naturally occurring electrolytes. So its great for after workouts to restore the natural balance of fluids in the body and to avoid dehydration.

Lemon Ginger Smoothie

1 rib of celery
1 frozen banana*
1/2 cucumber
1/2 lemon, peeled
1 inch piece of ginger
1 cup of water or coconut water

*Always make sure to unpeel your bananas before you put them in the freezer. They're almost impossible to unpeel once frozen!

1. Put all your ingredients in blender & blend until smooth.

My friend Nathan, whom I mentioned above, has a great cookbook that I highly suggest checking out! You can find it here: http://www.nonstopawesomeness.com/cookbook

Enjoy!

Courtney

Courtney's Mocha Latte

noreply@blogger.com (Anonymous) — Sun, 21 Apr 2013 16:47:00 +0000

I am a self proclaimed coffee-aholic which I believe to be okay because when coffee is not flooded with cream and sugar it is actually really good for you! It is very high in antioxidants which help beat the harmful effects of cell-damaging free radicals. This means coffee may actually help protect you from cancer and other diseases like diabetes 2! I always try to drink organic coffee because commercial coffee beans are sprayed with pesticides and other chemicals that can actually counteract those antioxidants.

So I was really craving chocolate yesterday but I hate coffee shop mochas because they always load them with sugar, so I went to my kitchen and played around with ingredients in my pantry and came up with this stevia-sweetened mocha! I hope you enjoy it as much as I do!

Courtney's Mocha Latte

1 tsp unsweetened cocoa powder
1/2 tsp cacao powder
1/2 tsp vanilla extract
4 oz cold coffee
4 oz unsweetened vanilla almond milk
1/2-1 packet of stevia (I always start out with less & add more if needed)

Mix the cocoa & cacao powder with stevia and a tiny bit of hot water to melt the stevia and chocolate. Pour in the vanilla extract along with the coffee and almond milk. Stir and serve over ice!

I'm drinking mine as I type this. *cheers*

Courtney

Real Foodeas: A healthier Mexican-Style-Quinoa

noreply@blogger.com (Anonymous) — Sat, 20 Apr 2013 20:01:00 +0000

I tend to get real creative when there's not a lot of food in my house. I have myself a little "lets see what I have in my pantry and fridge" party and just sort of throw stuff together that sounds good. This has worked out quite well in the past and today is no exception!

Mexican-Style-Quinoa

(makes 2 servings)

What you need (use organic whenever possible):

1/2 Cup Quinoa

1 cup of veg or chicken broth (to cook the quinoa in)

1 small cucumber chopped into small pieces
1 Avocado, sliced into small chunks

Handful of cilantro

1 cup of Chickpeas (I used canned organic)

Salsa**

1. Cook your quinoa following the directions on the bag. Generally you bring your quinoa to boil with the broth, then bring to a simmer once boiling and cover for 15 minutes. I always like to cook my quinoa in low-sodium broth instead of water because I have found it makes it taste better!2. Let your quinoa cool down before you add your ingredients. Throw it in the fridge for about 20 minutes.
3. After its cooled down, add your sliced cucumber, chickpeas, cilantro, avocado and salsa and mix together.
4. This makes 2 servings so share with a loved one or do what I did and save the other half for lunch tomorrow!

**This is the salsa I used, if you live in Texas I HIGHLY recommend it. It's delicious!

Leave me a comment and let me know what you think if you try this recipe!

Courtney

Need Some Healthy Inspiration?

noreply@blogger.com (Anonymous) — Sun, 07 Apr 2013 14:45:00 +0000

These documentaries get me so pumped on eating for health. I'm almost embarrassed to admit how many times I have seen some of these films! I owe some of my passion and motivation to eat the way I do, to these documentaries. They are each different in their own way but all have the same overall message regarding health. There is nothing more important than what you put in your body. It can mean the difference between life and death! Be mindful of your food and what you put into your body and in turn your body will help you fight off disease and sickness. My obsession with drinking veggie juice is all thanks to the film Fat, Sick & Nearly Dead. Thank you Joe Cross!! It's an incredibly inspiring and informative film.

If you are struggling to stay motivated to eat healthy I highly recommend checking these films out. I really recommend sitting down with your family and the people you love most and watching these with them. You could save their life! You can find all of these on Netflix (except for Food Inc) or iTunes.

Why I Juice & My Favorite Juice Recipes!

noreply@blogger.com (Anonymous) — Sat, 06 Apr 2013 22:35:00 +0000

About 2 years ago I came across a documentary on Netflix called Fat, Sick & Nearly Dead. Despite the chilling and off putting (but honest) title, it is an incredibly inspiring film about a man who sets off to change his health by embarking on a 60 day juice fast. He starts out the film suffering from an autoimmune disease, overweight and on a number of medications. I won't spoil the end because I want you to see it, but you would be shocked by his results!

I was so inspired by him and his message that I have had at least one veggie juice almost every single day since I saw the film. People close to me have gotten used to my daily "green monster" drinks, but I am still asked all the time why I do it.

Below is a picture of a typical amount of veggies that go into my juices. Most people could not eat that amount in a sitting. But it can easily be sipped down in a juice! By drinking a veggie juice you get a much higher amount of nutrients and phytonutrients than you normally would by just simply consuming them because you are drinking them in higher quantities When you drink a veggie juice you are essentially flooding your body with high amounts of vitamins, minerals and disease fighting nutrients.

I have heard arguments against veggie juices saying they are not good because you miss out on all the fiber from the fruits and vegetables. It's true, you do miss out on the fiber, which is why I recommend using juice as a supplement to your diet while still consuming veggies and whole fruits to get that fiber you need. I treat my daily veggie juice as my multi vitamin. What better source for your vitamins to come from than nature itself?! If you'd like to read a little more about juicing vs. blending here is a great article on it.

WHAT I PUT IN MY JUICES
I have a few staple veggies as my "base" that I always put in and then I throw in different combos of fruits and vegetables to make different tastes for different days!

My base is:

Cucumber
Celery
Kale
Parsley
Cilantro

Then I will add any combo of these fruits and veggies:

Lemon (good for detoxing)
Beet (good for detoxing)
Pineapple
Apple
Pear
Carrot
Bell Pepper
Collard Greens
Chard
Broccoli
Garlic (I add this to my juices when I feel like I am getting sick. It has incredible anti viral properties)
Orange (I also add this to my juices when I feel like I am getting sick. Vitamin C boosts the immune system)

MY FAVORITE JUICE RECIPES:

Cucumber
Celery
Kale
Parsley
Cilantro
Apple
lemon

Cucumber
Celery
Kale
Parsley
Cilantro
Beet
Pineapple

Cucumber
Celery
Kale
Parsley
Cilantro
Carrot
Red Bell Pepper

#4- Immune Booster

Cucumber
Celery
Kale
Parsley
Orange
Cilantro
Garlic
Carrot
Beet

Since I started juicing my skin glows, my cravings for unhealthy food are almost non-existant and I have never felt better in my life!

ODWALLA/NAKED JUICES
Please don't be fooled by these "healthy alternatives". They are processed and heated at super high temperatures (otherwise known as pasteurization) which kills off all the beneficial vitamins and minerals. They have no true health benefits, you are better off making your own smoothies at home. They are also all fruit based, most don't contain vegetables at all and the amount of fruit in them shouldn't be consumed in one sitting without some sort of fiber to slow down all that sugar from hitting your bloodstream. They are nothing more than sugary, high empty calorie drinks.

If you are looking for a convenient on the go veggie juice I highly recommend Blueprint or Suja (both of which are carried in Whole Foods)

Here I am drinking my juice I got this morning at Whole Foods (Cucumber, Kale, Celery, Parsley, Cilantro & Apple)

Cheers to your health!

Courtney