clean eating, dessert, recipe

Clean and Simple Breakfast Cookie

What if I told you you can have cookies for breakfast? Awesome, right?! Well these cookies are nutritious, full of fiber and completely good for you! Waaaaay better for you than store bought cookies that are full of artificial ingredients, preservatives and GMO’s.  Instead they are full of oats, bananas, nuts and seeds… and chocolate, if you would like.

And yes, I eat these cookies for breakfast. And snacks. And dessert. They are guilt free, animal product free, gluten free and 100% good for you!

And this is just ONE of my many recipes in my Clean Eating 101 Guidebook, too! ❤

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Clean and Simple Breakfast Cookies

– 1.5 cups of rolled oats
– 3 ripe bananas, smashed
– 1/4 cup each of nuts or seeds of your choice ( I used unsalted sunflower seeds, raw pumpkin seeds, flax seeds and raw almonds – I only used a few tablespoons of flax seeds)
– 1/4 cup dark chocolate chips, if desired
– 2 teaspoons ground cinnamon

You can use whatever ingredients you have on hand! Dried fruit, chia seeds, walnuts, or just leave it with banana and oats! Experiment with other spices – nutmeg, pumpkin spice, etc.

Pre-heat oven to 350F.

Spoon out a large tablespoon of mixture and place on a cookie sheet that’s lined with parchment paper or a baking mat. Flatten out and shape into desired thickness and shape. I use my hands for this part and ditch the spoon!

Bake for 13-15 minutes. Once done place on a cooling rack to cool. They will be thick and chewy and completely irresistible!

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clean eating

Clean Eating 101 Guidebook – Get a Copy Today!

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Are you struggling when it comes to clean eating? Do you find yourself researching recipes and reading articles about clean eating only to find you are more confused than when you started? Then this guide is for you!

This guide book is packed with 90 pages of clean eating goodness! From education, meal plans, a smoothie guide, OVER 50 recipes and much more! Clean Eating is very simple and I explain why and how!

food is medicine

Here is what people are saying about this guide:

Amazing! The guide book has changed my way for eating FOR LIFE! Thank you!
– Amanda

Let me just say that the recipes alone are worth the price – YUM!! My family has never eaten so good!
– Corey

Tasha does an amazing job simplifying the clean eating lifestyle. She says anyone can eat healthy, and she is correct!
– Samantha

clean eating title

So what does this guide include?

–  what clean eating is
–  do’s and don’ts of clean eating
–  why it’s the backbone to healthy eating and living and how EASY it is!
–  lifestyle habit changing tips
–  14 day eating guide
–   shopping guides
–   detailed smoothie guide with my favorite recipes and how you can create your own!
–  over 50 recipes and meal ideas (breakfast, lunch, dinner and snacks!)

90 PAGES OF CLEAN EATING GOODNESS!

And the best part?!?! It’s AFFORDABLE! Under 10$!! Is it worth more than 10$? You bet!!! But what good is this guide if people can’t afford it? I’ve seen similar guides going for 30$- 40$! And while these guides may be worth it, what good is a guide that no-one can afford? I made this guide to be purchased and used by anyone and everyone!

Want your own copy? Click here to purchase!  

XxOo Tasha

clean eating, weight loss

5 Reasons Why You Are Gaining Weight

You are doing “everything right”. Yet, you are still not losing weight and maybe you are GAINING weight! Rest assured, you are not alone! Yes, losing weight can be a struggle and often times it can be down right frustrating. But even the smallest tweak in your routine can help you reach your weight loss goals faster than ever!

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1. Your portion sizes are out of control.

This is a huge reason people struggle with their weight loss journey. Most of the time it isn’t WHAT you are eating, but rather HOW MUCH you are eating. Portion sizes have been growing and growing over the years which has made us un-aware of how much we really should be eating at one time. Take a week and measure out your food based on your caloric needs. You may be surprised by the results!

2. That so called “health food” is NOT healthy.

You had good intentions this week. You went to the grocery store and bought some granola, gluten free snacks and organic breakfast bars. You have been eating these “healthy foods” week after week… so what gives?!
Let me tell you a little secret – you still have to read those ingredients and nutrition facts! Snacks are snacks, no matter how healthy they seem to be! And if you are choosing these so called “healthy snacks” over REAL food (like fresh fruit or veggies) then you are sabotaging your weight loss. Feel free to keep these in the pantry but only use them in emergency situations. And yes, I love granola… a little too much. But granola is very calorie dense… and who really eats 1/4 cup of granola anyway?! Not me!

3. You are not getting ENOUGH calories.

I am not sure who came up with the magical number of 1200 calories a day to lose weight. But based on my research, my own clients progress, and my own progress, eating 1200 or LESS will turn your metabolism upside down and makes it EXTREMELY difficult to lose weight. Your body starts to go into starvation mode and will store fat. Your daily activities and workout level plays a huge part in this as well, but I always suggest anywhere between 1400 – 1600 calories per day.

4. You are drinking your calories

Drinks have calories and we often forget this. A soda, fruit juice (whether it’s pure juice or not), lattes/mochas/foo-foo drinks and alcohol needs to be taken into consideration each day. Just because you are not physically eating it, you could consume an EXTRA 500 calories OR MORE if not careful!

5. You may have a medical condition

If you know you are doing EVERYTHING right – exercising, eating the right foods and portion sizes, tracking your meals/calories – I highly suggest seeing a medical doctor. Before you start going on a juice cleanse or starting the next fad diet, get some routine blood work done and see if there is anything going on that you may not know about. Your health is EVERYTHING!

Embarking on a healthy lifestyle is not always easy. There will be easy days and hard days. Guess what? We are only human! It’s ok! Just remember to stay consistent and show up each and every day! You can do this – I promise!

Are you new to Clean Eating or need a detailed guide on how you can start living a healthier life? Check out my Clean Eating 101 Guide book!

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clean eating

Are you in? FREE 7 Day Clean Eating Group!

Goooood morning and happy Monday!

On November 1st I am hosting a FREE 7 Day Clean Eating group! Are you in with me?

free clean eating group

In this FREE course you will learn the in’s and out’s of Clean Eating, why it is SO important, how you can make lifestyle changes that will last, why Clean Eating is the umbrella to many healthy eating lifestyles (vegetarian, vegan, paleo, etc) and how you can be successful with your own Clean Eating journey!

In this FREE course you will receive recipes, meal prep tips, worksheets, meal plans, grocery lists, be able to ask me direct questions, connect with other clean eating individuals and so much more!

So let me ask you again: ARE YOU IN? If so, please find my private facebook group and ask to be added – simple right??!! You will receive more information and directions once you are added to the group!

https://www.facebook.com/groups/416138498588248/

I cannot wait to see you all there with me!

XxOo Tasha

Connect with The Clean Eating Mama : Bloglovin’ | Facebook | Instagram | Pinterest | Twitter

clean eating, dinner, grocery haul, smoothies, workout

Recommitting to Yourself + Grocery Haul

Hi friends!

How has your day been?

Today I could not get enough coffee! But… that’s kind of the case every single day. lol

coffee

After getting Jordan off to school, I did some emails and work, then I did a PiYo workout! PS – I love PiYo! I have been doing PiYo for over a year and it is one of my favorite workouts! I did BUNS today followed by 10 minutes of core work on my own. Holy burn! Even after a year, it still burns!

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piyo

I went to go get in the shower and saw someone found a sliver of sun to lay in! She was sooooo happy sunbathing!

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After a week of down time with my mom, I am recommitting to myself again. I think it’s super important to keep recommitting to yourself, your goals and desires! After very minimal working out and relaxed eating, my clean diet is coming back in full force! I can tell my sugar cravings have been out of control lately and I need to get those in check FAST! Sugar has and always will be my downfall – it’s really easy for me to fall into the sugar trap.

I had to restock my healthy foods ASAP! So a trip to Trader Joes was in order! Keep in mind that NOT all of what I bought was for me – I bought for my son’s lunch and my husband, too.

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GROCERY HAUL!

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Bag 1 – ground turkey, chicken breasts, frozen blueberries, nitrate-free smoked turkey, yogurt for Jordan, black beans, garbanzo beans, salsa, organic tortilla chips, potatoes, organic romaine, organic eggs and tea tree soap.

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Bag 2 – organic baby spinach, organic yogurt tubes for Jordan (like GoGurt but much healthier!), frozen fish sticks for Jordan, organic tomato soup, string cheese, organic bars for Jordan, nitrate-free black forest ham, plain greek yogurt, asparagus, broccoli and dark chocolate.

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Bag 3 – tomato sauce, yellow onion, apples, Panda cereal for Jordan, bananas, cantaloupe, cauliflower and almond milk.

Clean Eating  Tip – When you have healthy options in the house, you will eat healthy!

I was in such a rush to get out the door today that I completely forgot to eat! I ended up eating a Lara Bar on the way home from the store… at 2:30pm!

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After I put the groceries away, I made myself a smoothie. This really hit the spot!

lunch

Tropical Strawberry Protein Powder (I used Shakeology)

1 large ripe banana

1 tablespoon peanut butter

Unsweetened Almond Milk

Ice

Cold, thick and creamy!

 

 

I also had a small snack about an hour after my smoothie:

snacks

Pumpkin Terra Chips and a string cheese – my mom left the chips from when she was here and at first I didn’t like them… but they are actually pretty good! I am all about pumpkin right now!

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Before dinner we all just hung out and relaxed! We watched Back to the Future III in honor of Back to the Future day. The third one is my favorite!

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Dinner was SIMPLE! I made pasta sauce with ground turkey, basil, garlic and boiled some spaghetti and steamed some green beans. I had a small portion of noodles, a ton of green beans and a healthy portion of meat sauce. I love adding veggies to my pasta bowls.

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For dessert I had a piece of dark chocolate.

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Here are my tips for getting back on track after a day, a weekend, a week or maybe a month from your healthy eating and living schedule:

Don’t dwell on the past!

Create a PLAN of attack!

Surround yourself with healthy inspiration!

Make a change TODAY!

Be patient and extend grace towards yourself!

How do you get back on track after time off?

awareness, clean eating, health

Trust your gut!

“This is a product-provided, sponsored conversation that contains affiliate links. All opinions, text and experiences are my own. VSL#3 is a medical food and must be used under medical supervision.”

Hi friends! I hope all is well and you are enjoying your week! Today I want to talk about something that most of us don’t want to bring up but it’s something that is WAY too important not to discuss. Your gut health.

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Chances are you know someone that suffers from IBS, ulcerative colitis or ileal pouch, or maybe you are the one suffering from one of these gastro issues. I personally know firsthand the pain and discomfort that these issues can bring into someone’s life. I have suffered from IBS for quite sometime and there have been days that I have been hunched over in pain from excessive bloat and extreme cramping. I went through dark, painful days where I thought I would never be able to live or eat normally again.

Did you know:

  • Irritable Bowel Syndrome (IBS) is a serious GI issue that affects the large intestine (colon) and commonly causes cramping, abdominal pain, bloating, gas, diarrhea and constipation; there is no cure or known cause for IBS.
  • Up to 20% of U.S. adults have IBS symptoms. More women than men are diagnosed with IBS but many never seek medical help for it.
  • Ulcerative colitis is a chronic disease that causes inflammation and sores, called ulcers, in the inner lining of the large intestine, which includes the colon and the rectum. The inflammation causes erosion of the lining of the colon, leading to bleeding, production of pus, diarrhea, and severe abdominal discomfort.
  • Ulcerative colitis affects more than 1 in every 1,000 Americans and mostly starts between the ages of 15 and 30.

As a nutritionist I knew there was more to it than stuffing a bunch of prescription pills down my throat and hoping for the best. I knew that I needed to start listening and trusting my gut! But how? Where to start? I did a TON of research on gut nutrition and gut bacteria. I started eliminating foods and drinks to find what foods were triggering my symptoms. And I also started adding probiotics into my diet – something that I had never taken or knew a whole lot about.

Probiotics can be found in fermented foods such as pickles or sauerkraut and in pill form. While many people are familiar with the general term “probiotics,” most do not understand the importance of knowing which specific strain of organism should be used for which specific disease or condition. It is suggested that adults should take at least one billion cells (also called colony-forming units or CFU’s) daily.

Ok, so where can you find a trusted and high quality probiotic? Right here!

VSL#3 is a high-potency probiotic medical food that is clinically proven in the dietary management of irritable bowel syndrome (IBS), ulcerative colitis (UC) and ileal pouch. It is a proprietary formulation of a mix of 8 strains of live lactic acid bacteria, making it one of the few probiotics with this many strains. VSL#3 is at least 10 times more potent than the average probiotic!

They are gluten-free, Kosher and Halal certified. VSL#3 differs from other probiotics in that it is a medical food, not a supplement, and therefore must be used under medical supervision. VSL#3 is available at your local pharmacy. Please ask your pharmacist for VSL#3 as it is kept behind the pharmacy counter in the refrigerator.

I know for a fact that adding probiotics to my daily routine, along with eliminating trigger foods and eating fresh, whole foods has dramatically changed my gut health! If you are suffering and you are unsure where to go or how to treat it, I highly encourage you to talk with your doctor about adding VSL#3 into your life!

For more information about the high-potency probiotic medical food, VSL#3, that is clinically proven in the dietary management of irritable bowel syndrome (IBS), ulcerative colitis (UC) and ileal pouch, visit www.vsl3.com. Use the current coupon code “Doctor” to use at checkout on VSL3.com to receive $5 off your next purchase!

Be sure to connect with VSL#3 on Facebook

Learn more about how VSL#3 works, discover the difference and watch this short video: https://www.youtube.com/watch?v=pa7wfbqrkHU

Enter the Discover the Difference with VSL#3 Giveaway now for a chance to win a $500 Amex gift card or you could be one of two runner-up winners to take a home a 2-month supply of VSL#3! Enter before 7/21 here: http://bit.ly/1MiTA5q

Let’s chat!

Do you have any gastro issues?

Do you currently use a probiotic?

VSL#3® is a high potency probiotic medical food that’s clinically proven in the dietary management of IBS, ulcerative colitis, and ileal pouch. To learn more visit www.vsl3.com and LIKE the brand on Facebook.

This is a product-provided, sponsored conversation that contains affiliate links. All opinions, text and experiences are my own. VSL#3 is a medical food and must be used under medical supervision.

clean eating, health, life, self help

What is your number 1 tip for living a healthy life?

This is the number 1 question I receive when I start working with people: I need to start living a healthier life but I don’t know how or where to start!

This is a loaded question because living a healthier life isn’t always and shouldn’t be centered around your weight or what you eat. It should encompass everything you do – from self-love, your relationships, your habits, your career, your happiness, along with your health, diet and relationship with food. Your body, mind and soul all need to be synched together for optimal radiance!

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Continue reading “What is your number 1 tip for living a healthy life?”

3 day refresh, clean eating, detox, vegan

BE AWESOME TODAY + 3 Day Refresh

~ Will today be the day you decide once and for all to make claiming, “This is who I am. This is what my life is about. And this is what I’s going to do. Nothing will stop me from achieving my destiny. I will not be denied!” ~ Tony Robbins

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So let’s be real… YOU ARE FREAKING AWESOME!

No really… you are! Even if you don’t think so, even if you are having a crappy day, even if you have eaten more chocolate than veggies or have not gotten out of bed and it’s noon… YOU are still FREAKING AWESOME!

I have been reading Tony Robbins Awaken the Giant Within and I forgot how much this book rocks! I can only read a few pages at a time because there are so many golden nuggets on each page that I love jotting down key words or phrases and really let them sink in.

The quote above is one of my favorites from this book. It’s a constant reminder that whatever you have in life, or whatever you want in life, you are worthy of everything!

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Ok – now onto the second part of this post. The 3 Day Refresh!

Continue reading “BE AWESOME TODAY + 3 Day Refresh”

baking, breakfast, clean eating, cookie, dessert, vegan, vegetarian

Clean and Simple Breakfast Cookies

What if I told you you can have cookies for breakfast? Awesome, right?! Well these cookies are nutritious, full of fiber and completely good for you! Waaaaay better for you than store bought cookies that are full of artificial ingredients, preservatives and GMO’s.  Instead they are full of oats, bananas, nuts and seeds… and chocolate, if you would like.

And yes, I eat these cookies for breakfast. And snacks. And dessert. They are guilt free, animal product free, gluten free and 100% good for you!

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Continue reading “Clean and Simple Breakfast Cookies”