My Favourite Stress Busting Tips to Feel Lighter and More Energized + Summer Smoothie Recipe

Hello My Dear Readers,


It's been a beautiful and hot summer so far, hope you're yours so far!

My dear friend Tammy and I hosted a webinar, called Summer Babe How To, where we revealed some of our favourite ways to stay energized and keep your waistline in check while still enjoying your summer fun. If you missed it, you can watch it here for free.

One of the big topics was STRESS because it can contribute to excess cortisol levels, AKA the fat storing hormone!!





Here is a little recap of how you can combat stress start to release those unwanted extra pounds:

1. Consume foods rich in Magnesium and B and C vitamins.
The stress response is controlled and regulated by the adrenal glands. These are important nutrients because they help to nourish our adrenal system ~ which is responsible for how our body deals with and adapts to stress.

Examples of excellent adrenal boosting foods include avocados, bell peppers, berries, pineapples and greens.

2. Start your day with a meal that’s high in protein, healthy fats, and fibre.
This will help to regulate our blood sugar levels, increase energy, and keep cortisol, our fat storing hormone in check!

Examples would include eggs with avocado or a protein smoothie with greens, chia seeds and protein powder. One of my favourite plant based protein powders is the Nutrifree formula from Usana, as it contains plant based protein, fibre, and healthy fats. Quality protein and healthy fats will help to balance blood sugar, increase satiety, and rev up your metabolism. 

3. Workout in the morning, not in the evening. 
This is important because it helps to regulate the cortisol cycle so it is high in the morning to wake us up and give us energy, and low in the evening when we need to wind down and get our snooze on!

Ex. Cardio and strength in the AM
Ex. Gentle yoga & beach walks in the PM
Ultimately, working out at any point during the day is better than not working out at all, but if your adrenal glands have been under a lot of stress, try this method.

Now go make yourself a green smoothie and bring out your sexy confident summer babe!!

Summer Babe Morning Energy Smoothie

2 cups water
2 cups spinach
1 cup sunflower sprouts
1 scoop Genuine Health Whole Body Nutrition ~ Natural Flavour
2 Tbsp hazelnut/almond butter (or another nut butter)
1 frozen banana
1/4 cup hemp seeds
1/2 lemon (with zest)

How to make:
Cut lemon into quarters and remove any seeds. Add all ingredients into a blender and buzz until smooth.

Enjoy!! Xx

PS Check out the Summer Babe Nutrition and Fitness Program and join us for the most fun and inspiring way to stay light and energized for summer, without sacrificing your summer fun!! Click here to check it out!!

Superfood of the Month: Chia Seeds + Strawberry and Greens Chia Pudding

Strawberry Chia Pudding with Genuine Health Whole Body Nutrition

Hello My Dear Readers,

I'm excited to share all the health benefits of one of my favourite superfoods: CHIA. I eat these little gems almost daily and I can honestly tell you when I skip a few days, my body really misses them.


Chia Seeds

Chia seeds, which come from the mint family, are native to South America. They have been used for centuries and have been prized for their ability to provide sustainable energy and stamina. 

Research has linked this valuable food as a being beneficial for many health issues, including diabetes, hypoglycemia, celiac disease, and lowering cholesterol.  

Here are the top health benefits of chia seeds:

Healthy Bowels and Elimination

One ounce of chia seeds (2 Tbsp) contains 11 grams of soluble fibre. Fibre has many roles in the body, including keeping your bowels moving. This is important because it helps to keep the digestive track healthy and eliminate harmful toxins from the body. Fibre also contributes to a healthy digestion because it helps to feed the healthy bacteria in the gut, which boost immunity, mood and overall health.

Energy and Endurance

One of the remarkable qualities of chia seeds is its ability to absorb more than 12 times its weight in water. This ability to hold water can prolong hydration and retain electrolytes in body fluids. The gel formed when chia seeds are eaten creates a physical barrier between carbohydrates and digestive enzymes that break them down, thus slowing the conversion of carbohydrates to sugar and extending endurance.  

Great for Heart Health and Cognitive Function

Chia seeds are a great source of omega 3 fatty acids (4915 mg per 2 Tbsp) , which help reduce inflammation in the body, keep your mind sharp and your heart healthy. The natural antioxidants in chia seeds make the delicate healthy fats more nutritionally stable,  preventing them from oxidizing and going rancid.The antioxidants also fight free radicals, which can damage molecules in cells and contribute to premature aging and degenerative disease.

Great for Weight Loss

The gel forming properties of chia seeds tend to slow down digestion and sustain balanced blood sugar levels. Whole, water soaked chia seeds can be easily digested and absorbed. Because of their high fibre content and ability to hold water, chia seeds also allow you to feel more full and therefore aids in weight loss. The protein found in chia has a great amino acid balance and is easy for our bodies to digest and assimilate, which further helps to balance blood sugar, increase satiety, reduce cravings and aid in weight loss.

How can you add more chia seeds into your diet? Try these options:

No-cook Goji Coconut Oatmeal (Great for Camping!)
Nutrient Bomb Chocolate Hazelnut Smoothie
Cherry Coconut Pudding
Raw Cherry Chia Jam
Strawberry Chia Pudding (recipe below!)


Strawberry Chia Pudding with Genuine Health Whole Body NutritionStrawberry Chia Pudding with Genuine Health Whole Body Nutrition

Strawberry + Greens Vanilla Chai Chia Pudding 

1 cup strawberries
1 cup unsweetened coconut milk
3 Tbsp chia seeds
1/2 scoop Greens+ Whole Body Nutrition in Vanilla Chai Flavour (if you don't have the Greens, use a small amount of whole food sweetener like coconut syrup or pure maple syrup)

How to make:
The night before: Mix together coconut milk, chia seeds and Greens+ Whole Body Nutrition. Leave in the fridge to thicken over night.

In the morning, place the strawberries into your blender and buzz until smooth. Give the chia pudding a quick stir, then top with strawberry jam and a swirl of coconut milk if you fancy.

Makes 1-2 servings.

Enjoy Xx


Refreshing Pineapple + Cucumber Gazpacho Recipe for Spring Detox


Hello My Dear Readers!

With spring in full swing, our bodies are naturally craving a little boost of greens and vitality. It's the perfect time of year to add more cleansing greens and herbs into our diet to allow the natural detoxification process to eliminate a build up of toxins.

I don't know about you but I am ready to hit the RESET button and get ready to glow for the summer!!

Here is a beautiful cleansing soup from the upcoming Season to Cleanse 14 Day Reset Program!

Cucumber + Pineapple Gazpacho with Cilantro

Super refreshing and energizing soup that is great on hot summer days. Cucumber is cooling to the liver and helps to expel anger and negative emotions that are often related to an overburdened liver. Pineapple is full of enzymes that help to ease digestion and reduce inflammation in the body.

2 cups fresh pineapple, chopped roughly (roughly ½ pineapple)
1 cup coconut water
½ avocado
1 cucumber (2 cups)
¼ cup red onion (⅛ of a big red onion)
1 small jalapeno pepper, seeded and minced (optional)
1 lime, peeled
1 cup fresh cilantro
1 cup sunflower sprouts
¼ tsp sea salt

How to make:
Cut all vegetables and cilantro into medium chunks. Reserve a little bit (about ¾ cup all together)  of all veggies and cut into very small chunks.

Add all ingredients (except the reserved veggies) into a blender and puree until smooth.

Refrigerate until ready to serve then top with reserved veggies


Makes 2-3 servings

Are you joining us for a fun, energizing and delicious experience? Tis' the Season to Cleanse!!

The best way to ensure your detox success is to follow a whole food meal plan with some detox superstars, helpful herbs and liver boosting natural supplements. (Get your FREE DETOX  101 GUIDE here!)

Join us for an online cleanse and get back your energy levels, focus and feel lighter just in time for the summer season! 

Click here to learn more and register! Last day to register is May 24th, group cleanse kicks off May 25th!

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