Exhale Eats: Liz’s WellBites
By Elizabeth Lampert, exhale’s Director of Digital Experience
A weekly snack staple at exhale HQ, these nutrient-rich, energy-packed, and (admittedly) addicting “WellBites” will keep you energized even on your busiest days. Feel free to mix in your favorite protein or vitamin powder for an extra punch.
Ingredients:
1 cup raw oats
½ cup chopped almonds
¾ cup Nutella
½ cup peanut butter (chunky or smooth, personal preference)
½ cup unsweetened shredded coconut
¼ cup honey
3 tablespoons chia seeds
HEALTHY HALLOWEEN TREATS
The most famous sugar-overload holiday just got a serious dose of wellbeing. Whether you’re or trick-or-treating or just greeting, these exhale-approved treats will give you a healthy boost this Halloween.
Scary green smoothies:
½ Green Apple
1 Banana
1 cup apple juice
½ avocado
Handful Spinach
Dash Honey
Dash lemon juice
Citrus garnish (optional)
Combine all ingredients (except citrus garnish) in a blender. Then create a spooky garnish with an orange, clementine, lemon, or lime – whatever you have on hand: cut the citrus fruit in half and scoop out the insides. Then, using a sharp knife or a clean crafts knife, cut a face in each rind. Push a wooden skewer through the rind from the bottom and out through the top.
WHY YOU SHOULD TRY A MEAL PLAN IN 2018
The New Year is here! It’s a fresh start and a chance to set a new intention. For many of us, this means making a promise to be healthier. Whether we want to exercise more, or practice a higher level of self-care, sticking to a resolution can be a lot harder than making one. January is a busy time of year, and between family, friends, careers and our workouts, it’s often difficult to follow through with our intention.
EXHALE EATS: SUMMER DAYS SALAD WITH TUMERIC TAHINI DRESSING
By: Cassie Green, Integrative Nutrition Health Coach + exhale expert
It’s too hot to cook for most of us, but it’s not too hot to chop a few veggies, whip up a little homemade salad dressing, and enjoy a nutrient dense and delicious salad! Feel free to substitute your fave veggies into this recipe. It’s very flexible, which is one of my favorite things about it!
EMILY’S HEARTY BUTTERNUT SQUASH QUINOA CHICKEN STEW
This stew is my favorite thing to make around the holidays. It’s equally good as a weekday meal or as a holiday dinner dish. I’ve meal prepped with this recipe and brown-bagged it all week – because it’s protein-packed, possibly even more amazing when reheated, and travels well in a jar – and I’ve also brought this stew to countless Thanksgiving dinners and holiday parties, where it won’t disappoint.
THE EXHALE-APPROVED GREEN SMOOTHIE
his is our go-to green smoothie because it tastes like a creamy, frothy milkshake (no, really) and helps us get our daily greens, healthy fats, and fiber.
EXHALE-APPROVED RECIPE: AVOCADO TOAST
This fiber- and antioxidant-packed recipe will keep you energized until lunch, won’t weigh down your morning workout, and it’ll look pretty on your plate!
SPRINGTIME IN A SALAD
When spring finally arrives, cooking with fresh herbs, light greens, and vivid green colors is like spring break for your palate. This blend of delicate peas, fresh mint, lemon vinaigrette and a little parmesan makes the perfect spring salad! Ingredients
PLANT POWERED PERFORMANCE
4 ways that going big on greens, grains and beans really impacts your overall wellbeing. Plant-power is taking center stage these days and rightly so! Here’s why: Reduced inflammation Inflammation at its core is a good thing. It is the body’s way of calling the cavalry (aka white blood cells) to come to the rescue, repairing tissue, fighting viruses and bacteria. However, when we eat foods like sugar and refined grains, that provoke an adverse reaction, we are keeping our white blood cells on amber alert which over time causes pain, fatigue and is the pre-cursor to chronic disease. A plant-based diet, heavy in whole grains and loaded with anti-oxidant properties from vegetables, fruits and legumes reduces inflammation,
PITAYA BOWL RECIPE
Move over, açaí! These gorgeous bright pink pitaya bowls are packed with nutrients — and they’re oh, so Instagram-worthy. What’s a Pitaya? If you’re wondering what pitaya is, it’s just another name for dragon fruit. This pretty superfood is packed with glow-inducing antioxidants, immunity-boosting vitamins, and a host of health benefits. It naturally detoxes the body, aids digestion, and destroys free radicals to keep your hair and skin youthful and glowing. Where to find Pitaya Puree You can usually find pre-made pitaya puree packs in the freezer aisle at your local grocery store. (We used Pitaya Plus.) INGREDIENTS
