Satisfying Spring Bites by Carina Sohaili

April 28, 2014
blog, health

satisfying-spring-beauty-bites-by-carina-sohaili

The time has come to get your glow on! Once you start eating better, you start feeling better. Try munching on these satisfying spring bites and eat your way to radiance:

The Zesty Lemon Avocado Mash: One of my favorite stress reducing spring bites that I always suggest to clients is my zesty lemon avocado mash. The perfect 3pm pick me up. Mash up ½ of a medium avocado (the ideal snack size), add a dash of sea salt and freshly squeezed lemon. If you are on the run or at work simply do a little planning in advance. Just like any muscle, the more you practice planning the easier it gets. First and foremost, the myth that fat is bad drives me crazy. Avocados are packed with heart healthy monounsaturated fats. These fats have been proven to reduce stress as well as increase post-meal satisfaction levels. Moreover, avocados contain plant protein to keep you more full for a longer amount of time, give you lasting energy and curb unhealthy junk food cravings. Adding the lemon will help reduce stomach bloating (for more de-bloating tips check out my old piece here), strengthen immunity and help clear up blemishes due to the high vitamin C content (for more skin clearing snacks check out my recent TV appearance here.) Lemon also will prevent this splendid spring bite from turning brown if you are at work. If you are craving a crunchy munch instead of a mash try dipping in some freshly sliced red bell peppers which are huge immune system boosters and loaded with skin clearing vitamin C.
My Sweet Cinnamon Apple Almond Butter Sandwich: Spread ½ tablespoon of almond butter over two thick apple slices (I love Pink Lady apples). Add cinnamon and nutmeg to the almond butter before spreading. It is very easy to go almond butter crazy; keep your portions in check to make this a smart snack. If you know that the jar will be gone in five minutes try another snack – everyone is different. Apples are one of my favorite healthy carbohydrates and are packed with fiber, keeping you full and satisfied for a longer amount of time. Not to mention the combination of different vitamins in apples is great for banishing blemishes. Pairing an apple with almond butter will keep your blood sugar levels stable, which will reduce your cravings for junk food. Cinnamon and nutmeg are two of my favorite slimming spices because they are both natural metabolism boosters and increase your post-meal satisfaction levels. Have a sweet tooth? You can check out my healthy dark chocolate version of the snack here or my feel good dark chocolate shake recipe here.
The Get Gorgeous Baked Spice Grapefruit: Sprinkle half of a medium grapefruit with cinnamon, nutmeg and 1/2 tablespoon of stevia (an all-natural sweetener that does not spike your blood sugar levels). Bake for five minutes at 375 F until the top is a golden brown. If you are on the run or at work, you can enjoy this divine delight without baking it. Grapefruit is a great source of vitamin C and vitamin A, two vitamins that have been proven to contribute to clear skin, a more even complexion, and a reduction in those pesky dark circles under your eyes. Moreover, grapefruit contains an enzyme that aids in burning fat. It is the perfect afternoon pick-me-up when you are losing focus and hanger (hunger-anger) starts to kick in.
My Chunky Pineapple Cream Cup: Combine 1/2 cup of plain non-fat Greek Yogurt (I love Chobani), 1/2 cup of pineapple and 1 tablespoon of stevia. Pineapples contain specific enzymes that improve skin hydration, decrease fine lines and give you an overall smoother complexion. These enzymes also help fight off damaging free radicals that contribute to aging. The protein in the Greek yogurt will make this a smart snack because it will keep you more full for a longer amount of time (not to mention, give it a richer creamier taste). The healthy carbohydrates from the fruit will keep you energized until your next meal (for another healthy parfait option check out my recipe rehab pumpkin parfait video here).

Get creative. If the concept of putting together a smart snack is overwhelming find simple options that work for you in your life. Nourish yourself from the inside out and be selfish. Find time to make your health a priority. My recipes also were featured in Sweet Lemon Magazine here. Focus on progress – not perfection.

XO, Carina

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Healthy Holiday Habits by Carina Sohaili

December 4, 2013
blog, health

healthy-holiday-habits-by-carina-sohaili

The holidays are about memories, moments and fun. There is no time for feeling deprived or guilty about food choices (that also is not the answer to a happy life). Below are my simple tools (nine easy to apply steps) so you can enjoy the holiday season without the guilt.

Remember, no one is perfect. Set realistic goals to stay on track so you can truly enjoy this holiday season and not go on a crazy diet in the New Year.

For more Holiday Tools check out my article featured on Active.com on Healthy Holiday Sides (link is at the end of the piece) my Recipe Rehab Holiday Cooking Video Series and my Everyday Health featured piece.

Never go to a party starving. Often times when we are stressed out, tired or cranky it is because we are eating sugary packed junk foods and unhealthy sweets with preservatives. These foods make us crave more unhealthy foods and mess with the hormones that regulate the stress response within the body. By nourishing your body with nutrient dense foods and always having a healthy snack, you will have increased energy, a calmer demeanor and be less likely to lose control at the holiday buffet. One of my favorite snacks is organic canned pumpkin with a dollop of plain all natural Greek yogurt. This is a great combination of a healthy carbohydrate (from the pumpkin) and protein from the Greek yogurt. I call it my special “bliss in a cup” energizing snack. It is quick, easy to make and leaves me feeling like I just ate a slice of pumpkin pie. Moreover, the fiber in the pumpkin is great for your digestive system especially during the Holidays. Check out my YouTube video on how to make it here: http://youtu.be/O9LJMj2Bb7I
Eat real food before you reach for the sugary sweets. Fill up on protein before you head to the dessert table. Protein will help stabilize your blood sugar levels and keep you more full and satisfied for a longer amount of time. By eating protein you will reduce your craving for junk food, sweets and the bad stuff. One of my favorite protein appetizer options is shrimp, which you can find at most holiday parties (if not, be a great guest and bring a healthy appetizer). Just do not drench your shrimp in the cocktail sauce, which is usually made with excessive sugars. Instead squeeze on some freshly sliced lemon for flavor and zest (lemon helps with holiday bloating and is a great immune system booster as well). If you are vegetarian, hummus is normally a party platter favorite and a good source of protein.
Indulge in a balanced way. If you are craving a serving of pie have a small portion but do not eat three servings. Do you notice how the first serving of an amazing food tastes the best? The food is not as good the second or third time around. This will prevent you from feeling deprived and then overeating later on.
Munch on veggies. Often times when we are not hungry but see other people eating it is very easy to mindlessly put food in our bodies. When I am in the mood to munch I always go for veggies. I love carrots because of the vitamin-A. Vitamin- A is great for vision, dark circles under your eyes and an immune system booster.
Volunteer to bring a healthy side to your next holiday party. Not only are you a great guest because you are contributing to the party (the host will love you!) but you can ensure that there is something delicious AND healthy for you to eat. Bringing a healthy side does not have to be complicated or overwhelming. My healthy cooking video on Garlic Cauliflower Mashed Potatoes is a great choice and only takes fifteen minutes to make: http://youtu.be/N52djTbtejs
Be mindful of your environment. It is very easy to overeat when everyone around you is overeating as well.
Always have a plan. If you know you are going to be around a group of people that over-indulge all the time, have a plan going into the situation. Make it clear what you are going to indulge in, what you are going to pass on and other activities you are going to focus on (schedule a family game of cards or talk to that uncle who you have not seen in a while). Focus on friends, family and conversation; not simply stuffing your face with food at the holiday buffet. Remember why you are at the gathering in the first place.
Learn to take a deep breath and slow down. It is okay to say no to certain events if you are feeling drained and over-worked. Finding balance, especially during the holiday season is important. Recognize when you are doing too much and be okay with cutting back. You do not have to be superman (or woman). Make choices that are energy inducing as opposed to energy draining. Be smart about your time and how you invest it.
Ditch the all or nothing diet mentality. I always say to focus on progress instead of perfection. So many people have “cheat” days then are excessively strict and deprive themselves. This causes them to overeat way too much when they “let themselves go.” I always hear “I am starting my diet tomorrow.” You should erase the term diet from your vocabulary.

Recipe Rehab Holiday Cooking Video Series: http://www.youtube.com/user/carinasohaili

Active.com featured piece: http://www.active.com/nutrition/articles/5-healthy-makeovers-for-holiday-sides

Everyday Health featured piece: http://www.everydayhealth.com/food/8-Health-Experts-Weigh-In-on-Navigating-the-Holidays-the-Healthy-Way.aspx#/slide-7

Just like any muscle, the more you practice consistent healthy habits the easier they will get. By implementing these tools you will be less stressed and have more energy to invest in activities you truly enjoy. Happy Holidays!

For more daily motivation, easy recipes and health secrets connect with me on Facebook, YouTube & Twitter

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Flavorful Flu Fighting Fall Foods by Carina Sohaili

October 22, 2013
blog, health

flavorful-flu-fighting-fall-foods-by-carina-sohaili

Here are my favorite fall foods to help protect you against the flu, curb unhealthy holiday cravings, boost energy levels and get that winter skin glowing (dry skin this time of year is the worst). Not to mention a way to make your favorite comfort foods a bit healthier. Food is the best medicine around so why not eat your way to radiance…

Acorn Squash. This sassy squash is packed with vitamin C, vitamin A, potassium and magnesium. Need some energy? Hello magnesium! This mineral is responsible for energy production within the body. Vitamin C and vitamin A protect your skin from dry, flaky, rough patches and is key in strengthening your immune system (two of the best vitamins for fighting the flu around.) Squash is a healthy carbohydrate high in dietary fiber, which will keep you more full for a longer amount of time. This will help prevent you from reaching for those holiday office treats. It really is an energy evoking, skin clearing, craving controlling super food. The rich warm flavor of squash is a fall favorite of mine. It will warm you up but not fill you out. Healthy Holiday Stuffing Alternative: Dice up acorn and butternut squash, add in some celery for a crunch factor and bake in the oven with a dash of your favorite spices (cinnamon and nutmeg are my top picks).

Spaghetti Squash. Craving pasta? No problem, have some spaghetti squash. It is a great easy alternative to pasta and so much better for your body. All you have to do is slice in half and bake for twenty minutes (no excuses about not having time). It comes out in spaghetti form. For an extra crunch I add almond slivers that contain anxiety reducing heart healthy omega-3 fats. Add in a lean protein (ground turkey or tofu are good choices) and enjoy. Already feeling the holiday bloat coming on? Spaghetti squash will help due to its high potassium content. For those out there who have a gluten intolerance or celiac disease this is a great gluten-free option.

The Perfect Pumpkin Patch Munch: Pumpkin Seeds. These guys are a great flu fighter! Why? They contain zinc which many people lack in their diet. 1/8-1/4 of a cup is the perfect snack size. Pumpkin seeds are also a great combination of healthy fat and protein. The healthy fats will keep your energy levels stable and the protein will tide you over until your next meal. These seeds are a superstar snack (just be mindful of portions, it is easy to go seed crazy). Another bonus – they last a while so you can always keep an emergency stash in your car or purse for hectic days.

Excellent Eggplant. All you hear about in fall is squash or pumpkins but do not forget about this flavorful fall fruit (yes, technically it is a fruit). The iron in eggplant is great for energy levels, and contains essential phytonutrients to boost brain productivity as well as improve blood circulation. Further, it is SO versatile.

Simple Lasagna Swap: a healthy spin on lasagna is using thinly sliced eggplant instead of the noodles. Bake normally without excessive fats, oils and butters (use cooking spray or a moderate amount of heart healthy olive oil). Add freshly diced tomatoes instead of canned tomato sauce or paste. Canned tomato sauce is usually filled with hidden sugars and preservatives that will spike your blood sugar, drain your energy and make you crave more unhealthy foods.

Baked Eggplant Chips: One of my true loves and favorite snacks. Simply slice up eggplant, toss into the oven and bake for twenty minutes until the top is a golden brown (I enjoy mine almost burnt). Add spices for extra flavor and added health benefits.

Everyone is busy during the week. Plan in advance and make a batch healthy stuffing, eggplant chips, pumpkin seeds or spaghetti squash on Sunday. All of these simple swaps above only take twenty minutes to prepare. Planning is just like a muscle. The more you use it, the stronger it gets. Soon, simple planning will be like brushing your teeth. Talking about teeth…stay tuned for my next tip on a healthy Halloween candy that actually helps fight cavities!

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Skin Clearing Summer Snacks by Carina Sohaili

July 6, 2013
blog, health

skin-clearing-summer-snacks-by-carina-sohaili

Hello summer! Here are my favorite skinny summer snacks that will get your skin glowing, give you more energy, curb cravings and keep you full for a longer amount of time. Not to mention some BBQ tips!

Sassy Sunflower Seeds (1/4 of a cup is an ideal snack size). These little seeds are loaded with the right combination of protein and healthy fat in order to satisfy your cravings, suppress your hunger levels and keep you full until your next meal. The Vitamin E in sunflower seeds is fantastic because it fights off damaging free radicals that contribute to aging. Vitamin E also does wonders for wrinkles and contributes to smoother skin. The healthy fats in sunflower seeds are ideal for lowering anxiety levels and reducing stress.

Gorgeous Grapefruit. Grapefruit is packed with an enzyme that aids in burning fat. Grapefruit is also a great source of Vitamin C and Vitamin A two vitamins that have been proven to contribute to clear skin, a more even complexion and a reduction in those pesky dark circles under your eyes (no more raccoon eyes). Think fat burning, skin clearing 3PM snack. If grapefruit is too bitter for your taste try sprinkling on some stevia.

Precious papaya. A quick summertime BBQ tip…you can actually grill papaya! Yes, it is a delicious way to liven up your summer BBQ while being healthy. Papaya also can be enjoyed raw and is loaded with skin enhancing vitamins. This fabulous fruit contains the enzyme papain. Papain helps move food through your stomach at a faster rate making papaya a great belly flattening snack (perfect for bathing suit season).

Pineapple. Another one of my favorite BBQ staples. Grilled pineapple and shrimp skewers are an amazing protein-carb meal. You can also spice things up by adding cinnamon or garlic into the mix. YUM. Make a 3PM Pineapple pick me up – one cup of pineapple and a dollop of Greek yogurt for a refreshing summer bite. Frozen pineapple is also another great way to satisfy your sweet tooth, cool down in this heat and be healthy. Frozen treats also take longer to eat. If you are one of those people who loves munching try frozen fruit.

The apple almond combo. This is one of my all time favorite snacks and yes I will keep suggesting it! A medium apple and around 10-15 almonds is the perfect size. A sweet, crunchy delicious delight! Apples are one of my favorite healthy carbohydrates; packed with fiber keeping you more full and satisfied for a longer amount of time. Not to mention the combination of different vitamins in apples is great for banishing blemishes. Pairing an apple with almonds will help stabilize your blood sugar (which will reduce your cravings for junk food).

Blackberries. Blackberries are a summertime staple. Sweet, refreshing and loaded with antioxidants. These beautiful berries will tame your sweet tooth while clearing your skin.

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Spice Up Your Life by Carina Sohaili

June 12, 2013
blog, health

the-change-challenge-sweet-swaps-by-carina-sohaili

Say bye to bland and boring. Spices are an incredible way to add flavor and zest to any dish. Not to mention packed with a variety of health benefits. Below are some of my favorite spices that have been proven to increase satisfaction levels, curb cravings and speed up your metabolism:

Garlic – Hello fat burning, metabolism boosting nutrition powerhouse. Garlic is great for balancing blood sugar levels (which will reduce your energy highs and lows). This is good because it will curb cravings for unhealthy foods. Garlic also builds up your immune system, lowers high blood pressure, and helps dissolve blood clots. Another added bonus? It is packed with a powerful antioxidant that has been proven to help fight off infectious diseases.
Turmeric – Feeling a cold coming on? Turmeric is a natural antiseptic and great metabolism booster. Simply mix this spice with some almond milk and stevia for a late night treat to beat that cold before it starts. Turmeric has a bitter-peppery flavor that goes great with cooked vegetables and lean meats. Steamed cauliflower with a splash of olive oil and turmeric is delicious.
Cinnamon – This saucy spice is great for stabilizing energy levels because it does not spike your blood sugar. Cinnamon also helps with stomach cramps and nausea. Get in the habit of throwing some in your AM coffee, on your whole-wheat toast or in your 3PM Greek yogurt snack. Get creative – there are no limits, splash some on your popcorn or even on a salmon entrée.
Nutmeg – One of my favorite combinations is pumpkin and nutmeg for a delicious mid afternoon treat. You can buy organic canned pumpkin at your local market (it is the same price as normal canned pumpkin) mix it in with some nutmeg, stevia and if you are craving a creamier flavor add in some Greek yogurt. A cup full of delight! Try it before you judge. It is a fantastic healthy carbohydrate and nutrition packed powerhouse. Store nutmeg and canned pumpkin in your office kitchen whenever you are having a 3PM snack attack at work. Nutmeg also naturally soothes your stomach, lowers anxiety levels and detoxifies the body.
Cayenne Pepper – Improves digestion, blood circulation and increases energy levels. This precious pepper creates heat in the digestive tract that helps your body store food more effectively, improving digestion and aiding in feelings of satisfaction. Cayenne pepper also contains high amounts of Vitamin C, Vitamin A and essential minerals.

More information about my Custom Programs can be found here

For easy recipes swing by my library of Eat Yourself Gorgeous Video Tutorials

Remember, focus on progress, not perfection and have compassion for yourself

Love always,

Carina

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Beat The Bloat by Carina Sohaili

May 29, 2013
blog, health

Beat-The-Bloat-By-Carina-Sohaili

Greens and fiber rich foods are amazing but we all know that at times they leave you bloated and uncomfortable. Try these simple tools to ease digestion so you can continue nourishing your body.

Ginger. Add ginger to your stir-fry, salad or sip on some ginger tea. Ginger has a specific enzyme that has been proven to help breakdown foods faster decreasing your chances of a bloated belly.
Probiotic. Try taking a daily probiotic. You can get a basic probiotic at any market or drugstore. Probiotics contain millions of strands of healthy bacteria, which are great for digestion. They also help your body absorb the vitamins and minerals from food at a faster rate.
Be mindful of your eating. Do not guzzle down a green drink or eat a salad in five minutes. Slow it down. Take breaks between bites and sip slowly. Enjoy yourself and appreciate what you are putting in your body.
Lemon juice. Squeeze fresh lemon juice over your greens or sip on some lemon juice with warm water. Lemon juice aids in digestion, decreases heartburn and bloating. The Vitamin C in lemon juice will keep your skin clear as well as strengthen your immune system. Another added bonus – it revs up your metabolism. If you are not a fan of lemon juice, or it is too sour for you to handle try mixing lemon juice with warm water and stevia (an all natural sweetener). Another option is to make a delicious salad dressing with lemon juice and a dash of olive oil.

Another tip: try to avoid foods high in sodium, soda or processed junk foods (think vending machine foods and anything with ingredients that sound like a chemical). These foods will intensify that bloated balloon belly and make the situation worse. Go for all natural and non-processed whenever you can.

Learn more about my Custom Eat Yourself Gorgeous Programs

For more health tools swing by my Video Series & Blog

Focus on progress, not perfection & have compassion for yourself, always.

Love,

Carina

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The Change Challenge: Sweet and Simple Swaps by Carina Sohaili

May 14, 2013
blog, health

the-change-challenge-sweet-and-simple-swaps

Try changing it up and see if you can transform your taste buds with these sweet and simple swaps:

Craving greasy potato chips? Go for all natural baked chips, pop-chips, air-popped popcorn or my personal favorite: seaweed. Do not judge seaweed until you have tried it. Trader Joes, Ralphs and Whole Foods all have great snack sized packets. The B-Vitamins in seaweed are amazing for stress relief. Beanitos and Pop-Chips are two great chip brands to explore. If plain popcorn is boring spice it up with garlic, cinnamon or cayenne pepper to rev up your metabolism and get extra flavor. If you are a fan of sweet sprinkle on some Stevia (an all natural sweetener) and munch away.
Craving a Mexican meal? Go for corn tortillas instead of flour. Do bean burritos instead of beef. Pinto beans are a perfect protein and healthy carbohydrate source in one little bean (try to steer clear of refried beans). When it comes to sauces become best friends with Salsa. Be creative, make your own meal – order a side of beans, soft corn tortillas, lettuce and salsa for a balanced bite. Sour cream fan? Swap it out for plain Greek yogurt. Talking about going Greek…
Switch out flavored yogurt for all natural, plain Greek yogurt. Most flavored yogurts are sweetened with fake sweeteners that will make you crave more unhealthy foods. Add your own fruit if you want some diversity. Going Greek gives you double the amount of protein and healthy carbohydrates all in one. Not to mention a thicker, creamier taste. (Try my energizing Ranch Dip recipe here, my Feel Good Shamrock Shake recipe here or my Chunky Pineapple Cream cup recipe here all using Greek yogurt.)
Pasta please! If you are a fan of pasta, explore spaghetti squash. You can buy the squash at any local market. Boil it for around 20 minutes, add a protein source (lean fish, meat, tofu, or beans) and enjoy. The squash naturally comes out in spaghetti form. It is a quick delicious meal and great source of Vitamin-A, Vitamin-C and potassium. Another skin super food! My video tutorial on how to make this dish can be found here.
Go for almond butter instead of peanut butter. Almond butter has half the amount of saturated (unhealthy fat) than peanut butter and more minerals than peanut butter.
Whole wheat bread instead of white. All carbs are not bad. Ditch that mentality. Check out my old blog posting “The Truth About Carbs” if you want more details: (https://www.vibranthealthylife.com/blog/2012/10/the-truth-about-carbs-by-carina-sohaili)
Craving French fries? Go for a steamed sweet potato. Sweet potatoes are one of my favorite healthy carbohydrates. Most restaurants will have this option and it is a great way to be healthy while eating out. Not to mention packed with Vitamin-C, Vitamin-A and potassium making them a super food for your skin. Say bye to bags under your eyes and wrinkles. (Need a healthy 20 minutes French Fry recipe? You can find it here.)