My family is really obsessed with ice-cream!! But I am trying to get them off of dairy for the most part. They have switched milk..hurray!! now I tried my hand at ice-cream. "Boy oh Boy" I did it with this Coconut Milk & Honey Strawberry Ice-Cream. It's over the top yummy. My boy even said, "ma you put sugar in this, I can tell, it's really good! Can you make it with chocolate chips"? "Of course, I can." Shhhhh, don't tell him its raw honey!

Coconut Milk & Honey Ice-Cream

1 1/2 lbs strawberries hulled and halved

1 1/2  cup of coconut milk I use https://www.amazon.com/Native-Forest-Organic-Unsweetened-Coconut/dp/B011LVDECM/ref=sr_1_4_a_it?ie=UTF8&qid=1527955743&sr=8-4&keywords=native+forest+organic+coconut+milk+simple&th=1

1/3 cup raw honey 

Directions 

 Toss 1pound of strawberries in the bowl of the food processor/ or blender.  Chop the reserved strawberries and save. Process until liquid. Then press through a strainer over a bowl to remove seeds.

Whisk in coconut milk and honey and fold in reserved strawberries. 

Pour mixture into a parchment paper lined large loaf pan cover with plastic wrap and freeze about 2-3 hours until its semi-hard and creamy. 

Scoop out and  

Or you can use an ice-cream maker follow instruction on the maker.

This is the best healthiest ice-cream ever!!

Please, if you make this tell me how you like it?

Memorial Day Weekend ...."YAY"

I am a true Jersey girl! 

Summers at the Jersey Shore was the best!

 I don't even know why we had a T. V. no one ever watched it ...all we did was play outside all day long from swimming, boating, watering skying, or just hanging out on the beach.  

My mom would always have my favorite chocolate ice-pop (The original Fudgsicles) in the freezer. That ice-cold fudgy bar always hit the spot after that hard day of playing in the hot summer sunshine. 

I still love them, but not their ingredients. Who wants to eat corn syrup solids, high fructose corn syrup, and more crap? I sure don't!

It took me 3 times to find the right texture, but I did it ... a yummy FUDGSICLE I hope you love it as much as I do!

2 large ripe avocados

1/2 cup raw cacao

1/4 cup pure maple syrup

2 teaspoons vanilla extract

2 cups almond milk

pinch sea salt

Directions

Scoop out avocados into a blender, add the rest of ingredients. Blend until creamy. At this time taste fudge mixture, to see if you want it a little more sweetness add 1 tablespoon of maple syrup. Spoon in molds and place in freezer 8 hours or overnight.

*If you don't have molds you can use paper cups*

These Fudgesciles are not just dreamy and creamy over the top healthy pops. Avocados great for your heart, vitamin e, and the raw cacao contains flavonoids, a type of antioxidant that promotes great health. For kids ..add 1-2 tablespoons extra of maple...

Just looking at this photo I can feel her pain, the uncontrontrolable Hot Flash. It comes on whenever it wants, where ever it wants. Ladies you know what I mean!  This is were your fashion style is all about "LAYERING"!  

If night sweats and hot flashes are your only symptoms of menopause, boy, you are lucky. There are about 30 symptoms of menopause; the most common ones are hot flashes, night sweats, vaginal dryness, racing heart, difficulty sleeping, anxiety, mood swings and dry skin.

If you're looking for natural relief of menopausal symptoms, consider lifestyle changes such as exercising regularly, following a healthy balanced diet, practicing relaxation techniques and taking up yoga. But if you want more relief, I’ve found that these 2 herbal supplements may help you embrace menopause, not sweat through it!  

Black Cohosh is a flowering plant found in mostly in North America. The medicinal parts of the plant are the roots and underground stem. It has long been used to relieve menopausal symptoms, such as hot flashes, night sweats, vaginal dryness, racing heart, difficulty sleeping, anxiety and my fave, mood swings. Black cohosh has been shown through some studies to offer estrogen-like activity which gives its ability to help ease the different menopause symptoms by making up for the deficiency of the hormone which is actually the main cause of the symptoms of menopause. Some studies have shown that it helps ease menopause symptoms but there are also studies indicating otherwise. The supplement essentially works by addressing the low estrogen in women which cause severe PMS and menopause symptoms. Black cohosh root has been found to offer estrogenic activity which makes up for the estrogen deficiency in the body thus easing the different PMS or menopause symptoms naturally. There are some studies indicating that black cohosh is almost as effective as hormone replacement therapy (HRT).

Evening Primrose Oil is a good source of gamma linolenic acid (GLA) which is an essential fatty acid- which your body doesn't produce it. GLA is not commonly found in food and its one the few omega 6 fats thats anti inflammatory. Evening Primrose oil is produced from the seed of the primrose plant, which is grown in Europe and North America. Originally it was used by Native Americans as food for hundred of years and had been used to relieve hot flashes, night sweats, mood swings, breast tenderness, bloating, water retention, depression and even acne.

Another benefit of evening [primrose oil that it decreases production of (DHT) dihydrotestosterone, the by product of testosterone that can cause hair loss. A survey published in The Medical Journal of Australia in 2015, found that phytoestrogens (like soy) were most commonly used for symptoms like hot flashes and night sweats, followed by evening primrose oil.

If you're looking for natural relief of menopausal symptoms, consider lifestyle changes such as exercising regularly, following healthy balanced diet, practicing relaxation techniques and taking up yoga.

If you interested in taking herbal supplements, be sure to discuss it with your health care provider first to best address your concerns and improve your well-being.

Think of all the processed foods, additives, preservatives and environmental pollution we face everyday.

Our bodies need a little extra love and would appreciate a boost every once-in-a-while to keep things running smoothly.

Think of your liver as your own body filtration system. Everything we eat and drink, as well as many things we inhale and even absorb through the skin, gets filtered through your liver.

One of the main ways that the body rids itself of toxins is through the liver. The liver regulates most of the chemical levels in the blood and excretes a product called bile to help break down fats, preparing them for digestion and absorption. All of the blood that leaves the stomach and the intestines passes through the liver, where the blood is processed, broken down, balanced and made into nutrients for the body to use. The liver is constantly working to detoxify blood and produce bile to store essential vitamins, minerals and iron. When the liver isn’t functioning properly, the digestion process — especially the digestion of fats —is greatly affected.

There are tons of liver detox plans and the majority of them are fantastic. But to keep your liver running smoothly all the time, just incorporate these six important foods into your diet to maintain a happy and healthy liver!

Avocados:  We really don't need another reason to eat avocados but they are a super food for the liver. Adding more avocados to your diet can help your body produce a type of antioxidant called glutathione, which is needed for our livers to filter out harmful materials. Avocado boats for lunch, dinner or a snack is a quick and simple way to add them to your diet. 

http://healthynourishinglifestyle.liveeditaurora.com/apps/recipe/details/id/Avocado-Boats

Grapefruit: Eating or drinking grapefruit juice can help your liver flush out carcinogens and toxins. This fruit is also high in both, vitamin C and antioxidant properties. *Try broiling half of a grapefruit, then spread ½ teaspoon of raw honey and sprinkle a little cinnamon on the top for a little crunch, similar to a brulee!

Beets: Beets are high in plant-flavonoids, which can improve the overall functions of your liver. They support detoxification and help to purify your blood and liver. My favorite way to eat beets - roast them!

http://healthynourishinglifestyle.liveeditaurora.com/apps/recipe/details/id/Roasted-Beets-9

Leafy Greens: Leafy greens, like spinach and lettuce, have the ability to neutralize metals, chemicals and pesticides that may be in our foods, and act as a protective mechanism for the liver. Lettuce has a diuretic effect and its watery nature helps flush toxins from the body. Arugula Sulphurous chemicals in arugula stimulate circulation, strengthen the liver and have mild diuretic and laxative properties. Eat raw and fresh, as arugula begins to lose its nutrients soon after picking. Just them to your smoothie or here is a delicious recipe for Spaghetti Squash with Arugula Mint Pesto. 

http://healthynourishinglifestyle.liveeditaurora.com/apps/recipe/details/id/Spaghetti-Squash-with-Arugula-Mint-Broccoli-Pesto

Green Tea: Green tea is full of plant antioxidants known as catechins, which have been known to improve the functions of our liver. 

https://www.liversupport.com/how-green-tea-protects-against-liver-fibrosis/

Cruciferous Vegetables: Cooked cruciferous veggies, like broccoli and brussels sprouts, also increase the amount of glucosinolate (organic compounds) in our bodies that helps create enzyme production for digestion. *Try swapping out mashed potatoes for mashed cauliflower.

Happiness

Michelle G xxo

Coloring Eggs this time of year is a big deal in my house. Everyone gets involved, everyone is a kid again, and everyone wants to show off thier eggs! 

Last year I wanted to color eggs a little differently by pickling them. They came out ok, but this year I tweaked my pickling with saffron, turmeric and ginger and they are pretty and "delish"

If you dont know what pickling is, it's a form of fermention. When veggies and fruits are fermented, healthy bacteria help to digest cellulose in foods, as well as some natural sugars. When you pickled foods at home you control how much sugar and salt you use or I my case I use honey instead of sugar.

These eggs are beautiful and delicious. 

 http://healthynourishinglifestyle.liveeditaurora.com/apps/recipe/details/id/Pickled-Eggs-naturally-

The other day after my yoga class, I got a nosebleed and was shocked! It got me thinking and my son has also gotten a few this winter. I was even talking to a friend and her son had just gotten a nosebleed as well and was wondering what he should do! So I wanted to find out more about nosebleeds and who better to ask than a Nose Specialist?

We asked Dr, Geoffrey Tobias MD, FACS (the Rhinoplasty Specialist), voted "Best Doctor" in Rhioplasty by the New York Magazine 12 times and former president of the rhinoplasty society.

We asked him to help answer some of our questions about nosebleeds and below is what he had to say!

"Nosebleeds are common due to the location of the nose on the face, and the large amount of blood vessels in the nose. The most common causes of nosebleeds are drying of the nasel membranes and nose picking."

 . MG: Are nosebleeds common?

. DT: Yes. Nosebleeds are more common in childern than adults. 

. MG: When your nose is bleeding what should you do?

. DT: Gently squeeze your nostrils together; if bleeding continues beyond 10-15 minutes, it may require medical attention.

. MG: My daughter got hit in the face with a ball and her nose started to bleed, should I got to the doctor?

. DT: Ice the area and wait about 30 minutes. If bleeding continues or persists consider seeing a doctor for treatment to stop bleeding.

. MG: Can blood pressure have to do with nosebleeds?

. DT: Yes, difinitely. If you have a history of elevated or high blood pressure, always check your vitals and blood pressure at the time of a nosebleed. If you notice a significant increase in blood pressure, seek medical attention immediately.

. MG: Can taking blood thinners cause your nose to bleed?

. DT: Yes. Blood thinner medications both prescription and over the counter can affect your blood clotting factors and may cause nosebleeds.  

Thank you so much Dr. Tobias. 

If you have any questions regarding nosebleeds, feel free to send me an email at michelleg@healthcoach01.com

Hi There..

Motivation tip:  Whatever you are looking to get the motivation for, find a song that makes you tingle, that makes you happy, that gives you a little push. Music can do amazing things!! 

What got me motivated !

The weather has been a little blah, I was feeling a little blah and to top it off, I was in a little bit of a gym slump! 

I couldn't get going, I was there in body not spirit until I heard this song!  

"Champion" by Carrie Underwood and Ludacris

It gave me a push, it was crazy I was like the wind.  "Wooo Hoooo"!!! 

I got my Mojo back ..

I had to share it with you.. 

This is the verse Ludacris sings and click the link below to see the video.

I hope you get the same feeling I do!

The C is for the courage I posses through the drama

H is for the hurt but its all for the honor

A is for my attitude working through the patience

Money comes and goes, so the M is for motivation

Gotta stay consistent, the P is to persevere

The I is for integrity, innovative career

The O is optimistic, open and never shut

And the N is necessary 'cause I'm never giving up 

https://www.youtube.com/watch?v=HgknAaKNaMM

I would love to know, do you have a song that motivates you ?

Tell me in the comments.

Happiness

Michelle G xxo

After a workout with my trainer I always want something, but not just a banana! So these babies are the bomb!!

They are full of fiber, potasisum, good carbs and plant protein and a tiny bit of sweetness. 

Banana Oat Protein Balls are the perfect size...

I eat one or two for breakfast, that 3'oclock slump they're a great pick me up just the best snack ever.

Banana Oat Protein Balls

2 1/2 cups gluten free oats

1/2 cup almond butter or any nut or seed butter

2 ripe bananas smashed

2 tablespoon raw honey

1 tablespoon chia seeds

1 tablespoon hemp seed 

1 scoop @vitalproteins vital proteins collagen peptides

pinch cinnamon

1/2 cup chocolate chips (optional)

Mix all ingredients together in a bowl. 

Refridgerate for about 1 hour.

Roll into ball 

refrigerate for up to a week or freeze. 

Enjoy!

LET'S TALK TACOS!

The Ulitmate FISH TACOS!

With clean proteins, zippy spices and veggies built in, these handheld dinners show off their healthy side especially when you mix and match my toppers. 

They make a"splash"in our house!

Everyone loves them, and if you are looking for a way to introduce fish to your kids this is it! 

When I look at a Fish Taco, I want to see the rainbow! Bright yellows and blistery reds (tomatos) rich purples (red Cabbage) blushing pinks (Pickled red onion) forest green (Arugula) mellow green  (Avocado) and the star fresh rich Salmon. 

So get ready for Taco Tuesday (Wednesday, Thursday, Friday...)

Fish Tacos

fish

2  6-8 oz salmon filtets

1   teaspoon sea salt

fresh ground pepper

Heat a large non stick skillet over medium high heat for a minute

add 1 tablespoon of oil to pan, heat another minute.

Add fish, skin side down, cook until skin get golden brown, flip fish over using a fork gently pull off skin AND cook for another 2 minute or until opaque  ( I like mine rare) so I take if off in a few seconds

TOPPERS

Pickled Onion

http://healthynourishinglifestyle.liveeditaurora.com/apps/recipe/details/id/Pickled-Onion

Cilantro-Lime Red Cabbage Slaw

 http://healthynourishinglifestyle.liveeditaurora.com/apps/recipe/details/id/Cilantro---Lime-Red-Cabbage

Fresh Salsa

http://healthynourishinglifestyle.liveeditaurora.com/apps/recipe/details/id/Cilantro---Lime-Red-Cabbage

Heat Tortillas in a pan 

Slice salmon into 4 pieces 

Hand full of arugula

Take a tortilla and  sprinkle some arugula place piece of salmon on top using  a fork flake fish add avocado some red cabbage ,pickled red onion and fresh salsa a good squeeze of lime and your finished.