Let's snack!

I remember coming home from school as a kid and first thing eating a snack! That usually meant an ice cream sandwich followed by another because who can eat just one! I mean, come on! And then of course there were the days that mom was baking! Few things are better than the smell of fresh baked bread! I equated sugar with love early on. I loved baking with my mom. Getting to stir the chocolate pudding as it was cooking meant I'd definitely get to lick the spoon after! Quality time! It took me years to realize that I was addicted to sugar and years after that to have the desire to change. The first time I ever did a food based cleanse I realized just how entangled I was in my sugar (and diary) habit.

Once I stopped eating sugar at my meals I realized that I was still eating loads of it at snack times. Sugar sneaks into snacks all the time! The perception is that it's just a small thing so it doesn't matter but we all know better. It all adds up! So... if you are feeling like you'd like a little something between meals here's a list of some excellent snacks that are free from added sugar.

When snacking go for high-quality! I take this rule seriously... if I want a chocolate bar I don't head to the convenience store, no ma'am! I buy the finest piece of dark chocolate and really enjoy it! Same story for olives. I LOVE getting the fancy olives!

I'm including a few brands that I like (I don't have any affiliation with any of them).

Sweet

• Figs
• Dates
• Currents/ Craisins/ Raisins
• Fresh, whole fruit (the ultimate fast food)
• Organic yogurt (make sure there's no sugar in it) + ripe fruit
• Apples + Almond butter
• Sprouted date bread + Jam (all natural fruit)
• Wheatgrass
• Frozen banana slices
• Dried Fruit
• Chia Pudding
• Brown Rice Porridge + maples syrup, cinnamon, almond milk + bananas (an excellent idea for left over grains)
• Homemade Fruit Juice Popsicles
• Fruit “ice cream”: peel a banana, freeze, blend in a food processor with nuts + berries.
• Freshly squeezed or juiced fruit juices. Melted Popsicle is still my favorite.
• Sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut, kabocha) cut into chunks or fries; sprinkle with cinnamon and bake.
• Baked Apples
• Dates stuffed with nut butter
• Frozen Mango

Salty

• Kale Chips
• Olives
• Pickles and pickled vegetables, such as carrot, daikon, beets
• Tabouli
• Steamed vegetables with tamari/shoyu or umeboshi vinegar
• Guacamole + whole grain chips (Garden of Eatin brand)
• Sauerkraut (will totally curb your sugar cravings + it's great for good bacteria in your gut)
• Salted Edamame
• Roasted Garbanzo Beans (Eden Foods is the best canned brand)
• Small amount of organic cheese
• Miso Soup

Tart

• Frozen Acai
• Goji Berries
• Avocado + Black Pepper + Balsamic Vinegar
• Hail Merry Tarts (if you've not had these they are amazing! Some are tart, some are sweet - all are great) *Sweet Surrender Sugar Detoxers... save this one for post detox!

Refreshing

• Harmless Harvest 100% Raw Coconut Water
• Synergy Kombucha
• Frozen Grapes
• Herbal Tea (fave brands: Traditional Medicinals, Yogi, Organic India, Pukka)
• Infused water with mint + lemon
• Sliced Tomato with olive oil
• Cantaloupe
• Sparkling Water
• Unsweetened Apple Sauce

Crunchy

• Apples
• Rice Cakes
• Popcorn: use coconut oil to pop in a covered pan
• Mary's Gone Sticks and Twig Pretzels
• Carrots/ jicama/ beets (I LOVE to use a grater for these, makes em sweeter!)
• Crunchy crudités of veggies and dip (hummus, tabbouleh, vinaigrette, favorite dressing, I like Annie's dressings you can find many that do not have sugar)
• Roasted Brussels Sprouts
• Celery, nut butter + raisins (the best nut butters are made from roasted nuts that have been ground up. The ingredients list should be really basic like nuts + salt.)
• Hummus with whole grain toast, baby carrots, rice crackers
• Nuts (almonds, pecans, walnuts, pistachios, macadamia are my faves)
• Corn Chips (I'm a fan of Trader Joe’s Organic) + Salsa
• Unsweetened Coconut Flakes

Creamy

• Smoothies
• Yogurt
• Avocado
• Rice Pudding (make with dates)
• Hummus + Baba Ghanoush
• Puréed Soups
• Pudding made with avocado
• Mashed banana with Artisana Coconut Butter
• Mashed Sweet Potatoes
• Coconut Milk (I LOVE freezing it + then blending with a frozen banana or frozen raspberries to make ice cream)

Weekly Grocery List!

I was asked the most excellent questions on Instagram over the weekend that are inspiring this post! Thanks for asking @angngen!

Do you use organic produce?

Yes! We do! I buy as many things organic as I possibly can. I have this free app on my phone to remind me which foods are on the Dirty Dozen list. The Dirty Dozen is a list put out by the Environmental Working Group of the produce most contaminated by pesticides. I ALWAYS buy apples, berries, spinach, kale, and celery organic.

I typically buy conventional avocados to be price savvy (OMG have you seen how expensive organic avocados can be!). Luckily, avocados are on the Clean Fifteen list. The clean list means that pesticides are extremely rare on those fruits/ veggies. And the savings is HUGE! We just got an Aldi supermarket near our home and I make a special trip there just to buy avocados! At 40 cents each it's totally worth it! We also buy conventional pineapple, cantaloupe, mushrooms, asparagus and mango. I can usually get most of those at Aldi too.

There's a great site called What's On My Food where you can search to see what is literally on your food! Here's what it has to say about strawberries. 54 pesticides including 24 — Suspected Hormone Disruptors and 11 — Neurotoxins. It feels totally worth it to spend extra money on the organic strawberries to ensure those 54 pesticides stay out of my body. Cliff calls it our "supplemental health insurance."

I try to buy local anytime I can. If given the choice I'd eat an apple out of my neighbors yard that is not certified organic over an apple that is certified organic that has been trucked to Texas from some other state. I believe in the power of nutrient density. If you've ever tasted a home grown tomato you know exactly what I mean!

My advice is always buy organic where you can but if you can't don't labor over it. Just make sure you're eating fruits + veggies daily and your health will be the better for it!

What is your weekly grocery list? Or do you shop more frequently?

We shop weekly. Our budget for each trip ranges from $100 - $200. I will go out through the week to get a few things if I'm feeling inspired and working up a new recipe or we need to bridge the gap til the next big shopping trip. We've built up a staple of herbs, grains, dry beans, nuts, seeds, oils and we replenish those as needed.

I always make a list and break it into 4 categories (that make the most sense for us). We start in produce, then go to the bulk section and isles and then end with any cold or frozen items.

1. produce (fruits + veggies) 2. bulk (grains, beans, nuts, nut butter, seeds, spices) 3. isles (stuff in cans, boxes, pasta sauce, salad dressing, almond/ coconut milk, toiletries) 4. cold/ frozen (frozen fruit, hummus, olive bar, pickles and sometimes fish when Cliff is craving it)

Here's my list from this week. You'll notice a little O or C next to the produce items. That is my note to self that I want to buy that item organic or conventional.

Here's what we actually bought:

We make green smoothies or green juices for breakfast each morning. Lunches and dinners will be any combo of the following: veggie stir fries, baked veggies, quinoa salad, chickpea salad, a soup with veggies, beans and grains, quinoa pasta + sauce + veggies. Planning to make a version of this potato salad  this week.

Permission granted to eat the way that feels best for your body!

I eat in a very lacylike way... meaning it's perfect for me! We eat mostly vegan/ vegetarian at home. We did a 30-day vegan experiment last year that changed everything. Cliff was able to lower his blood pressure + cholesterol to normal ranges and avoid taking prescription meds. It was a HUGE win! Since then we've settled into a really nourishing + gentle way of living with food. Cliff still loves fish + eats meat on occasion (if we eat out). I stay away from meat and meat products but do still partake in cheese + sweets made with dairy every now and then!

Hope this inspires a wonderful new addition to your grocery routine or list!

Love + veggies! Lacy

WTF do these big words mean?

There are some BIG words in the nutrition world that get thrown around all the time. I'm one to retain the essence of things... so I'm the kind of gal who remembers antioxidants = good. My partner on the other hand is a details guy to the max so he could prattle off why they're bad and a whole history on the subject. So whether you're like me or like Cliff this post has something for you! Here is the low-down on five of my favorite big words:

Phytochemicals

Phytochemical is a broad term that includes a wide variety of chemical categories including antioxidants, flavonoids, polyphenols and carotenoids. There are thousands of these beneficial chemical compounds occurring naturally in virtually all fruits veggies, beans and whole grains, so it is pretty easy to get your intake of them if you are eating real + whole foods. Phytochemicals give plants their color + smell and protect them against bacteria, viruses + fungi. In turn, when we consume those plants, the phytochemicals greatly reduce our risk of cancer, heart disease, diabetes and high blood pressure. Total score!

Free Radicals

These are bad. Also known as oxidants, these are produced during the normal processes of digestion and by environmental exposure to toxins like cigarette smoke and radiation. To get all scientific-y, free radicals carry an unpaired (free) electron which creates a negative charge. Our body is happy when the negative charges pair with positive charges to become neutral (which happens via antioxidants). While we need some free radicals to fight off invaders, too many will damage the healthy tissues of our body interfering with our immune system functioning. These interferences contribute to the aging process and increase our risk of cancer, heart disease, stroke, liver damage, and arthritis.

Antioxidants

These are good! Antioxidants are vitamins, minerals and nutrients (beta-carotene, selenium, Vitamins A,C + E, zinc) that boost our immune system. They both neutralize free radicals + repair damage done by them. Our body produces them + we get them from food: fruits (especially berries), colorful veggies, nuts, spices and grains.

Polyphenols

Such a fun word to say! These are specific types of antioxidants that go above and beyond! They help prevent cardiovascular disease, cancers, osteoporosis and diabetes. You can find them in raw honey, most legumes, fruits, veggies, white + green teas, olive oil, most grains and CHOCOLATE + RED WINE (oh yeah, baby).

Amino Acids

Amino acids make up 75% of our body and control virtually all cellular processes in our body (digestion, growth, repair) so they are SUPER important. They provide nourishment and protection to our tissues, cells + brain. You may have heard “essential’ or “nonessential” associated with amino acids-- well they are ALL essential to our body. Nonessential refers to the ones that our body can produce on its own, while essential refers to those that we must get from our food. Our body is unable to store them for very long, so we need to take in amino acids on a daily basis. The best sources are meat, eggs, dairy and soy, so it can be hard for vegans and vegetarians to get as much as they need. Best bet in that case is to vary + combine vegetable proteins like beans, nuts + seeds, and consider taking a supplement.

Raising my glass of polyphenols to you! To your health, Lacy

Are you ready to change your relationship with food for the better? The next group coaching session begins September 3rd! I'd love for you to join us! $50 off until tomorrow!

P.S. I am over at Kelly Rae's blog today with a new series called Food Changed Everything. Come say hello!

This recipe will change your life!

Yesterday was FULL. Good full. Full day of work. Full day of intention. Full day of simple foods. Green juice for breakfast. Avocado at lunch. Water. So much water. Avo salad that made me want to do cartwheels at dinner + glass of red wine. The first day back from travel I typically eat really light, really simply to allow my body to reset. I started the day with a healing session for my body over Skype with a woman named Charan. It was so profound I didn't really have words for it all day... I still find myself falling short on words. My body hummed and vibrated. I was full of sensation. I allowed the day to progress and observed what came up. I silently asked for a message, a sign that the work I am doing is working. Just as I was about to close my laptop for the day an email came in from my Aunt that read.

"You are healed! Believe it! Miraculous and true. Live it. Feel it in your heart. Continue what you are doing. You are healed!"

As I sat reading it my hands immediately went to my heart. WOAH. How did she know? How does she know? Welp, there's my sign! Doesn't get much clearer than that now does it?! Life is supremely cool and I am so grateful to be right here, right now.

Food plays a major role in lightening. In healing. I BELIEVE in the power of food! This recipe will absolutely change your life starting from the inside out. PLUS it tastes amazing! Like making sex noises while you eat amazing. ; ) This recipe has something for everyone. You get to get your hands dirty. It keeps really well so it's excellent for travel or picnics! And it lends itself to using what's in season or what you have on hand! Start with kale + avo + lemon + salt and massage them all together and then you can add whatever you'd like! Mix and match, play around and find a salad that makes you want to do cartwheels!

Avocado + Kale Salad

*Gluten-free *Dairy-free *Vegan

Ingredients

1 small avocado 1 bunch kale 1 tomato, chopped 1 lemon, juiced or squeezed 1/2 small red onion, chopped 1/2 carrot, chopped 1/4 cup Kalamata olives pitted + chopped 1/4 cup cilantro, rough chop handful raw cashews, chopped pinch Himalayan sea salt

Directions

Remove kale from center stalk and tear leaves into bite-sized pieces. Place in a large bowl with salt. Massage the leaves with the salt until they begin to soften + wilt. Next, massage lemon juice into the leaves and then massage 1/2 avocado into the kale until you've got buttery soft avocado coated kale. Give a taste... you may want to add more avo, salt or lemon. Add rest of ingredients and toss to combine. Serve + enjoy!

5 Reasons to Love Avocado!

We came home from vacation in California with more than memories! We filled our carry on bag with avocado from our friends enormous tree in their backyard and we've been eating on them ever since. You know how they say an apple a day keeps the doctor away? I feel the same way about avocado! This week I'm talking all things avocado! Health benefits, recipes, tips on how to get more avocado into your diet + more!

It was incredible to pick them right off the tree! Made us dream about all the fruit + nut trees we want in our yard one day!

5 5easons to LOVE Avocado

Besides the amazing taste, color and texture!

1. They are an excellent source of healthy fats. Monounsaturated fats, aka the good fats are easily used as energy in the body.

2. Avocados are high in potassium, fiber, folic acid, vitamin E and B-vitamins.

3. If you're shopping on a budget (most of us are) you can save your bucks on the high priced organic avo's and go conventional. The thick skin protects the green goodness inside from absorbing pesticides. They are one of the safest fruits to purchase conventionally-grown!

4. Avocados are excellent for weight management and have been shown to enhance your body's ability to absorb nutrients which in turn helps to protect your body from free radicals in the environment!

5. Anti-inflammatory properties + carotenoids have been shown to help keep the heart + liver healthy and protect from cancers. Make sure you really scrape all the dark green fruit out closest to the peel. It's where the potent cancer obliterating magic is hiding!

See you tomorrow for a recipe that will change your life! Lacy

Celebrating Superfoods

Wondering what actually makes a food SUPER? In short super foods are over-achievers. They go above and beyond and are packed with nutrients (ie. nutrient dense). They are big on healing power! Sharing four of my favorite super foods with you today! Which will you add to your diet?

To your health + happiness! Lacy

Chia Seeds

Flashback to television commercials in the 80’s: Cha cha cha chia! I got a chia pet for Christmas one year; did you ever have one? I had no idea back then that the little black and white seeds from the same plant were a nutrition packed superfood or that chia actually means “strength” in the Mayan language.

Chia seeds are a highly digestible whole grain food with a mild nutty flavor and can be eaten in so many ways: sprinkle them on veggies, stir-frys, cereals, yogurt, salads and pretty much anything! I call them natures sprinkles! You can eat them raw, cooked or as sprouts. I love to add 1-2 Tablespoons of the raw seeds to my smoothies. You can mix the seeds into flour and bake with them, or mix them with water to form a gel that can be used as a vegan egg substitute.

Chia seeds are packed with omega fatty acids, protein, fiber, antioxidants, calcium and other vitamins and minerals. They increase energy, endurance and cognitive function and decrease bad cholesterol and inflammation. They can absorb over 10x their weight in water, which helps keep you feeling full and can reduce overeating. They slow down carbohydrate breakdown in the gut which can help keep blood sugar levels balanced and potentially combat type 2 diabetes.

As tempting as it may sound, don’t overdo it...There can be too much of a good thing when it comes to chia! Keep your daily dose under 4 Tablespoons (at first) to avoid an upset stomach.

Maca

Maca is a root tuber that can be sliced up and eaten raw, roasted, boiled or baked, or made into powder or tablets. Maca is known worldwide as a libido enhancer and fertility booster. On the streets of Peru you can order Frog Juice AKA Peruvian Viagra, made with freshly pulverized frog and maca root. Eeewww! I think I will just keep adding maca root powder to my smoothies.

In addition to its positive effects on both the male and female reproductive systems, maca nourishes and supports the endocrine system, helping our body cope with stress, fight fatigue + depression. With 5x more protein than a potato + 4x more fiber it naturally balances hormones and is excellent for combating the symptoms of menopause! It is loaded with calcium, potassium, iron, magnesium, phosphorus, zinc and essential fatty acids. It's rich in B12 + protein which is super helpful for vegans! In women it helps get rid cramps, anxiety and mood swings (don't take if you're pregnant or breast feeding).

You will want to ease into it. Taking too much too quickly will give you a wired feeling. Start small with a tsp per day in a smoothie and build up to 1-2 tablespoons per day. Taste is sort of malty sweet. You won't notice it mixed into smoothies. You will notice it if you're making desserts, baking with it or adding it to tea/ coffee.

Camu Camu

Not only do I love the way all these superfoods taste, I love the way they sound! When I say camu camu I think of a camel crossed with a cow. A camel moo-ing. I digress.

Camu Camu trees contain a fruit that contains the highest recorded source of Vitamin C on the planet. Woah!! The fruit is also packed with beta-carotene, fatty acids, amino acids, protein and iron. These nutrients make camu camu beneficial for the immune system, circulatory system, respiratory system and our nervous system. They help our gums, eyes and skin, and in general help us maintain our overall health.

You can find camu camu in powder, juice or capsules. The fruit is extremely sour so it is typically not eaten whole. Make sure you buy it from a good source as over-harvesting has lead to sustainability issues.

Cacao

Cacao beans (or nibs when they are broken down into little pieces) are the raw, unprocessed nutrient-dense form of chocolate that are taken out of the hard pods on the cacao tree. You can eat them raw, roasted, brewed, powdered or as an extract.

Cacao has up to 4x more antioxidants than green tea. The increase heart function and decrease stress. They boost serotonin and phenylethylamine levels (natural mood enhancers) thus benefiting depression. Cacao is a natural multivitamin and contains minerals and essential fatty acids. Plus, it tastes AMAZING!

Keeping it cool.

The 100 degree days here in Texas keep us looking for ways to stay cool. Did you know that all of the foods you eat either have heating or cooling properties? They do! And I am not referring to the temperature you eat them at (cooked or raw) but the effect they have on your body once they have been digested...although typically in the summer our bodies can handle more raw uncooked foods than other times of the year. Fresh is best! When the temperature picks up outside, consider increasing your intake of cooling foods to keep your beautiful body balanced. Today I am going to tell you about three cooling foods and three cooling herbs that might want to make their way into your grocery cart and your belly this summer!

Cucumber

Typically food that has a high water content (like cucumber) will be cooling + hydrating. Duh, right? Cucumbers are also anti-inflammatory, soothe your eyes, cool your liver and rejuvenate your skin. Choose organic or make sure to peel off the skin if you have to go with conventional like I often do around here.

Watermelon

Like cucumber, watermelon has a high water content (92% WOWZA!). It cools down the blood system + has a diuretic effect that flushes inflammation out of the urinary system. It is packed with Vitamin C + beta-carotene, making it marvelous for your sparkling eyes. To avoid bloating, make sure you eat it on its own, at least an hour away from other foods.

Dandelion Greens

Most leafy greens (except spinach and mustard greens) are cooling. Dandelion greens flush heat + toxins out of the system, naturally cleansing our livers and gall bladders. They regulate blood sugar levels and reduce water retention. Too much can dry ya right out, so don’t overdo it!

Fennel Seeds

Fennel seeds are great to nibble on before + after meals to perk up your taste buds, stimulate your digestive processes and freshen breath. They reduce: gas, bloating, acid reflux, nausea, muscle spasms, pain and congestion. Their cooling nature calms the mind and detoxifies blood.

Mint

All mint is cooling and peppermint is usually the easiest to find. Peppermint is great for any sort of upset stomach as it cools and soothes the muscle tissues around the digestive tract. It is great at clearing all sorts of stagnation in our body, even emotional stagnation!

Cilantro

Cilantro is my favorite cooling herb and luckily it is so easy to grow! I use it as a garnish on almost everything during the summer + toss a handful into my smoothies and juices on the regular. It cools all of our tissues and soothes inflammation throughout the body. It burns toxins (Hello, awesome!) and aids in digestion.

Which will you be adding to your summer diet?

Stay cool, friends + happy summer! xo Lacy

Let's talk about sex baby!

One of the most popular questions I get asked in health coaching is what foods can I eat to increase libido! Excellent question, I'm so glad you asked! Here are my top 5 faves for turning up the heat!

1. Bananas! Makes sense the the banana would be good for the penis since it mimics the shape (and easy to remember). Other foods that have that correlation are walnuts for the brain + tomatoes for the heart. Isn't it cool how nature has dummy proofed food for us! The secret weapon is a solid source for B vitamins which up sex hormones. Bananas also have an enzyme, Bromelain that is key for sexual health. Plus enhances your heart + blood circulation and helps blood pressure from rising!

2. Maca Powder. Powerful superfood that works especially well for women! Helps to boost sex drive + balance hormones while increasing fertility. In men, Maca ups sperm count! Start with a tsp per day in your morning smoothie!

3. Avocado. As if avo wasn't sexy enough on its own! High levels of B6 and folic acid make avocados a must have for both female and male libido.

4. Celery! For men celery brings out a mighty stimulant called androsterone. All you need to remember is that it acts as an aphrodisiac as your man perspires.

5. Pumpkin Seeds. As close to magic seeds as you're going to get! Pumpkin seeds are high in zinc + omega 3 fatty acids. Zinc in men is necessary for testosterone production. In women zinc keeps libido strong.

Your grocery list just got a whole lot more fun! Wishing you absolutely mind blowing sex + total well being!

xo, Lacy

image source unknown but totally blush worthy. awesome.

Hey strawberry!

Plucked the first strawberry from our garden last week! She's tiny but mighty! Strawberries are full of vitamin C! One cup of these red beauties count for ALL your daily vitamin C requirement!

What would you like to know?

Over the next several days I'll be answering your healthy life + eating questions :) If you have a question that you'd like answered please ask in the comments or on Facebook!

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Shelby asked: Dried fruit, good? bad?

I'm a fan of dried fruit, specifically freeze-dried fruit. The argument is that fruit = sugar and sugar = crashing. Some people are more sugar sensitive than others so you have to decide what feels best in your beautiful bod. Bottom line is that dried fruit is great if it's listed as the only ingredient (like you've been purchasing). It's a nutrient rich snack, total score! Sounds like it's serving you well in the ways that you're using it! I LOVE keeping fruit on hand for travel, totally saves me in airports!

Some good tid bits on why I go for freeze-dried fruits...

-the freeze drying process pulls the 98% water out but leaves the taste, texture + nutrient content nearly 100% intact.

-you're totally eating astronaut food (you have my permission to feel very cool now) so the shelf life is a crazy long time which is rare for "real" food.

-they reconstitute like a dream! Freeze dried blueberries + strawberries are awesome in baked goods!

Thank you so much for your question!

XO Lacy