Healthy Staple Foods

Healthy Staple Foods

"It's not a short term diet, it's a long term lifestyle change"

Today I’m sharing a few of my favorite go-to foods that help me stay on track with eating healthy.  I’ve learned over the years that if I keep my fridge and pantry stocked with nutritious foods, I’m more likely to stay faithful to my diet.  We’re all busy, so keeping healthy staple foods that are easy to prepare is the one of the best things you can do for successful weight loss or weight management. 

The most important thing you can do to clean up your diet is to starting reading the labels on the back of everything you buy.  The more natural the food is, the better.  If you can’t pronounce it, don't buy it!

Always remember that balance is key.  Making small changes is the only way to get lasting results.  Start off slow and by that I mean start cutting out one “bad” food at a time.  If you cut everything out at once, you’ll feel deprived and revert back to old habits quickly. Below you'll find a list of different healthy foods to start incorporating into your diet.

Healthy Starts Right Here! 

Breads: 

    •      Ezekiel Bread- Found in the freezer section.  This is the only bread I buy now.  It’s clean, natural, and organic.  Not to mention, chemical free, easy to digest, has protein, lots of vitamins, is kosher, Non GMO, no refined sugars, no preservatives, no shortenings, and full of fiber.  It’s absolutely delicious! They also offer buns, cereals, muffins, tortillas, waffles, and more! 

Grains: 

White Flour is stripped of all nutrients which makes it an empty source of calories.  That’s not what we want! Here are a few nutrient rich grains to add to your diet! 

    •      Quinoa- all kinds.  Quinoa is superfood that is PACKED with nutrients 

    •      Brown Rice 

    •      Wild Rice 

    •      Quinoa Pasta 

Flours: 

    •      Coconut Flour (Naturally Gluten-Free)

    •      Almond Flour (Naturally Gluten-Free and Low in Carb)

Dairy & Non Dairy: 

    •      Almond Milk Yogurt (Non-Dairy)

    •      Coconut Milk Yogurt (Non-Dairy)

    •      Greek Yogurt  

    •      Unsweetened Almond Milk (Non-Dairy)

    •      Unsweetened Coconut Milk (Non-Dairy)

    •      Unsweetened Soy Milk (Make sure it’s Non-GMO) 

Fruits: 

    •      Apples 

    •      Oranges 

    •      Grapefruits 

    •      All Berries 

    •      Bananas 

    •      Avocados 

    •      Pineapple 

    •      Any fresh fruit you like 

Veggies:

    •      Kale 

    •      Spinach

    •      Broccoli 

    •      Celery 

    •      Tomatoes 

    •      Eggplant 

    •      Squash 

    •      Carrots 

    •      Celery 

    •      Bell Peppers 

    •      Zucchini 

    •      Sweet Potatoes 

    •      Onions 

    •      Green Beans 

    •      Any Fresh Veggies you like 

Meats: 

When purchasing any kind of meat, always opt for organic or grass fed. Also, try and purchase the leanest meat possible.  If you buying lunch meat of any kind, look for nitrate-free! 

    •      Lean Ground Turkey 

    •      Chicken Breasts 

    •      Salmon, Tilapia, or other fish 

    •      Lean Ground Beef 

Eggs: 

            •          Always purchase cage free.  

Beans and Legumes: 

If you are trying to eat healthy on a budget, beans are an excellent source of protein (especially if you are vegetarian or vegan) 

    •      Beans: Explore different kinds of beans.  Black, Pinto, Red Kidney, Red, Soybean, and More! 

    •      Legumes: You can make so many great meals with legumes.  They are excellent! 

Other Grocery Store Items: 

    •      Oatmeal: Always buy plain steel cut oats. Nothing flavored due to the chemicals and sugar that they put in flavored oats.  

    •      Tea:  Any natural, organic, unsweetened tea is great! 

    •      Dry Beans and Legumes 

    •      Nuts: Always try and buy nuts that are organic.  Nuts are a fantastic snack filled with a ton of nutrients but you have to make sure you read the labels.  A lot of nuts that are sold in stores are loaded with sodium and sugar.  

    •      Bars:  I used to be a protein bar junkie.  Make sure you read the labels on the back of your protein or snack bars.  Most of them are filled with a lot of junk.  My personal favorite brand of health bars are Laura Bars… they are delicious, have minimal ingredients, and are very healthy and clean! 

    •      Condiments:  Most condiments are also loaded with a ton of junk that could be slowing down your weight loss.  When you can, avoid condiments or try and make your own using all natural fruits, veggies, and herbs.  If you have to purchase condiments from the store, look for the organic condiments with minimal ingredients and no added sugar.  

    •      Extra Virgin Olive Oil 

    •      Walnut Oil 

    •      Coconut Oil 

Sweeteners: 

Processed Sugar is the easiest way to pack on the pounds.  Here are few natural alternatives to sweeten things up. 

    •      Coconut Nectar

    •      Honey 

    •      Maple Syrup 

   •       Agave 

Eating healthy isn't always easy,  but keeping a few of things on hand or in your home will help keep you on track when hunger or cravings strike. Remember that when you're hungry, your body wants nutrients, not junk! 

I hope you enjoyed this blog! 

xoxo, 

Ash 

Tips for Whiter Teeth

Hello all! I hope you're having a fantastic week!

Your smile is one accessory that never goes out of style.  It's only natural that we want to achieve that photo-friendly, sparkling smile!  A question I get asked ALL the time is what I use to get my teeth so white.  Since it seems to be such a frequent question I get asked, I figured I would share it on the blog.   I don't really do anything that out of the ordinary, but if these tips and tricks can help you, I'm happy! 

Here are my tips for whiter teeth: 

1. Sip EVERYTHING out of a straw... especially drinks that aren't clear.  This includes coffee (hot or cold), tea, dark juices, etc.  If it's a dark liquid, it will stain your teeth.  If you are going to be drinking a colored liquid and can't sip out of straw, make sure and brush your teeth immediately after you're finished.  For example, red wine! 

2. Brush your teeth every morning and every night. 

3. Don't smoke. 

4. Gargle with Apple Cider Vinegar.  This helps remove stains for a whiter brighter smile and it also helps kill any bacteria in the mouth and on the gums.

5.  Use Whitening Toothpaste.  My favorite brand is Optic White.

6. Occasionally use Whitening Strips.  I typically use the strips every two or more years.  In the past, I always used them before a big event but once I felt like my teeth were white enough, I tapered back.  I rarely use them anymore but they definitely played a huge role in making my teeth white.  My favorite brand is the Crest White Strips.  Now, I'll use the Gentle Routine Crest White Strips, if I feel like need to use them.

I hope you enjoyed this blog! 

XoXo 

Ash 

Immunity Boosting Juice

Today I made a tasty fresh juice to help battle the allergies I've been having! It was so yummy, I figured I would share the recipe with you all! 

I buy most of my produce from Trader Joe's.  That's where I went shopping today before I came home and started making all my juice for the week! 

This recipe calls for: 

1 bag of oranges from Trader Joe's (roughly around 8 medium sized oranges)

1 bag of whole carrots from Trader Joe's (roughly around 10 large carrots)

4 limes 

1 Jalapeno 

Directions: 

Wash carrots and jalapeno.  Peel oranges and limes.   Remove stem of carrots. Remove stem and seeds from Jalapeño.  Start Juicing!  This recipe will make a few glass of juice, so be sure to have some airtight jars (I prefer mason jars) handy for storing the leftover juice! 

*Remember to use a juicer and not a blender 

This juice is filled with anti-oxidants, vitamin C, aids digestion, and promotes healthy and glowing skin, and more! 

Hope you enjoy this drink! 

xoxo 

Ashley 

Last Minute Slim Down Plan

Here is my 3 Day Challenge for a Last Minute Slim Down! 

1.  Start your morning off with 1 cup of warm lemon water.

Lemon water helps reduce inflammation, aids digestion, cleanses your system, and helps with weight loss. 

2.  Drink a green juice for breakfast.  (Make with JUICER or purchase fresh organic green juice) Each night our bodies detox naturally.  By starting our morning off with lemon water, followed by a detox juice, we are prolonging that process.  It's important to continually detox rather than playing red light, green light with our bodies.  

 Green Detox Juice Recipe 

2 cups of Spinach 

2 cups of Kale 

1 loose cup of Parsley 

2 Pears (or 3 Medium pears)  

1 Lemon 

1 Lime 

3. Throughout the day, sip on dandelion root tea.  It helps remove bloat naturally. 

4.  Morning Snack:  Your choice of a 2nd green juice, an apple, or a grapefruit.  

5. Enjoy a refreshing salad for lunch.  

Fall in love with creating the perfect healthy salad! Keep it light and try to stay away from dairy and croutons (or any bread toppings) The last thing you want to do is have a four course meal with a side of lettuce. 

 My go to salad recipe is: 

Organic Lettuce 

Shredded Carrots 

Shredded Purple Cabbage 

Cherry Tomatoes 

Sunflower Seeds 

Kalamata Olives 

Olive Oil Balsamic Dressing 

Sea Salt 

Black Pepper 

6. Mid Afternoon Snack Choices: 

Laura Bar (Gluten Free, Dairy Free, Vegan, Organic)

Kale Chips (My favorite brand is Alive & Radiant) 

or 2 Slices of Ezekiel Bread 

7.  Have a green smoothie for dinner.

This may be hard for some.  I know the concept of not eating but drinking dinner is frightening, but remember that this challenge is 3 days.  There are 362 other nights a year to enjoy a sit down meal :) I recommend finishing your day with a green smoothie for a few reasons.  The first being that in order to get results- it's important to start and end our day with foods that hold high detoxing properties. The second reason is that the fiber from the smoothie will not only keep you full, but the fiber will also help flush out toxins from your system.  This last step is vital in order to shed excess weight and de-bloat. 

Green Smoothie Recipe: 

1 Cup of Water

2 Cups of Spinach 

1 Banana 

1 Granny Smith Apple 

Juice of 1 Lemon 

I hope you enjoyed this blog!! 

Wishing you a healthy and happy week! 

xoxo 

Ash 

Ten Healthier Salad Toppings

Salads are wonderful, but they can be tricky.  We typically opt for salad when trying to make healthier choices but unfortunately we still have to be careful.  Remember that not all salads are healthy.  When trying to lose weight, try and stay away from salads that have fried ingredients, are swimming in dressing, and have a lot  of unhealthy fats.

I tend to get bored with salads easily, which is why I’m always trying to keep things interesting in the kitchen.  I love the mixture of different textures, colors, and shapes in my salad.  I like to have a subtle crunch in the mix of my leafy greens, although I ditched croutons a long time ago.  The nice thing about salads is that you can adjust the ingredients to your cravings.  In the mood for something sweet?  Have a salad with fruit and a sweeter dressing.  In the mood for something savory?  Load up on the veggies and protein.   Salads can be one key part to losing weight because they are FAST and CONVENIENT.  There’s no baking required, you can make them ahead of time and pack them to go, and everyone can make them… even for those who can’t “cook”  

Here are few of my favorite healthy salad toppings!

1.    Wasabi Peas 

If you haven’t tried these already, just go ahead and buy two bags.  You’ll end up snacking on the first and then use the second for your salads.  Wasabi peas are delish and they add a lot of texture and flavor to your salad.  These are the perfect way to spice things up.

Recipe: Spinach, Wasabi Peas, Tomato, Red Onion, Avocado, Shredded Carrots, Olive Oil, Lemon Juice 

2.    Veggie Chips

These are even better than croutons for several reasons.  1.  They have more flavor, with the crunchiness you love.  2.  They are healthier.  3.  They are savory.  4.  They are the bomb.com

Recipe: Lettuce, chopped tomato, carrots, corn, cheese, veggie chips 

3. Pine Nuts 

Oh, how I LOVE pine nuts in my salads.  They are soooo delicious and really add that extra something you need to your salad. 

 Recipe: Arugula, lemon juice, balsamic vinegar, pine nuts, and parmesan cheese 

4.    Sunflower Seeds

Sunflower seeds are my go to with salads.  They are the perfect guilt-free topping because they’re a little salty and they add a nice texture. 

Recipe: Spinach, dried cranberries, grapes, feta cheese, raspberry vinaigrette 

5.    Dried Fruit

My favorite dried fruit to add to just about any salad is dried cranberries. Yum! However, any kind of dried fruit would work! I prefer dried fruit over fresh fruit because of texture and flavor.  I personally think the dried fruit gives a salad more umph… it’s like a party in your mouth!

6.    Sesame Seeds

A subtle way to add a little bit of flavor and A LOT of health benefits to any salad.  Sesame seeds are loaded with protein and vitamins.

Recipe: Kale, Olive Oil, Sesame Seeds 

7.    Quinoa 

Quinoa is one of, if not my most favorite super food.  It’s so versatile and using it as a salad topping is one of my favorite ways to eat it.  Quinoa is full of fiber, iron, magnesium, protein and more.  Add some quinoa to any salad and it will go from blah to yum!

 Recipe: Spinach, Green Onion, Avocado, Quinoa, Tomato, Lime Juice 

8.    Shredded Carrots

Love shredded carrots!  An amazing veggie with the perfect crunch and amazing health benefits. 

Recipe:  Kale, Carrots, Peanuts, Olive Oil, Sesame Seeds, Salt, Pepper 

9.    Chia Seeds

Chia seeds don’t really add any flavor or texture to your salad, however they are AMAZING and have so many benefits.  They are loaded with fiber and can help keep you fuller for longer.  Adding a tablespoon or so into your salad is a great way to sneak an extra nutritional boost!

 Recipe: Arugula, Red onion, Avocado, Kalamata Olives, Grape Tomatos, Mozzarella Cheese, Chia Seeds 

10.  Any type of nut!

Get creative and be daring! There is an unlimited amount of options out there and nuts are a great way to add a little more excitement to your salad!

A Beginners Guide to Clean Eating

Kick Start Your New Year 

Ah, good ole New Year’s resolutions are here! I know that some people think New Year’s resolutions are silly because they don’t typically last, but I personally love them! It’s a NEW YEAR… why shouldn’t we at least TRY?! Not to mention most of need to clean up our act after the holidays…. I know I’m extremely guilty of over indulging during the month of December.  It’s 2016 and it’s time to get cleaner and leaner… who’s with me?! 

If you want to start eating clean but have no idea where to start (it can be intimidating) Here are a few healthy alternatives to give you an idea of where to start! Each one of these suggestions played a huge role in my 40lb weight loss and current weight management.  Consider this a grocery list for beginners, and a fantastic starting point! 

Below you will find healthier alternatives to foods we are used to eating! The most important thing you can do when first starting to eat clean is READ THE LABELS on the back of EVERYTHING YOU BUY.  You want to be purchasing foods with very minimal ingredients.  The more natural the food is, the better! 

Breads: 

• Ezekiel Bread- Found in the freezer section.  This is the only bread I buy now.  It’s clean, natural, and organic.  Not to mention, chemical free, easy to digest, has protein, lots of vitamins, is kosher, Non GMO, no refined sugars, no preservatives, no shortenings, and full of fiber.  It’s absolutely delicious! They also offer buns, cereals, muffins, tortillas, waffles, and more! 

Grains: 

White Flour is stripped of all nutrients which makes it an empty source of calories.  That’s not what we want! Here are few nutrient rich grains to add to your diet! 

• Quinoa- all kinds.  Quinoa is superfood that is PACKED with nutrients 
• Brown Rice 
• Wild Rice 
• Quinoa Pasta 

Flours: 

• Coconut Flour (Naturally Gluten-Free)
• Almond Flour (Naturally Gluten-Free and Low in Carb)

Dairy & Non Dairy: 

I personally try to avoid dairy at all costs.  After doing a lot of research on the internet over the past few years I’ve come to learn that dairy isn’t necessary.  In fact, most of the population can’t properly digest dairy products.  I’ve cut out quite a few dairy products permanently and I have noticed a huge difference.  

• Almond Milk Yogurt (Non-Dairy)
• Coconut Milk Yogurt (Non-Dairy)
• Greek Yogurt  
• Unsweetened Almond Milk (Non-Dairy)
• Unsweetened Coconut Milk (Non-Dairy)
• Unsweetened Soy Milk (Make sure it’s Non-GMO) 

Fruits: 

• Apples 
• Oranges 
• Grapefruits 
• All Berries 
• Bananas 
• Avocados 
• Pineapple 
• Any fresh fruit you like 

Veggies:

• Kale 
• Spinach
• Broccoli 
• Celery 
• Tomatoes 
• Eggplant 
• Squash 
• Carrots 
• Celery 
• Bell Peppers 
• Zucchini 
• Sweet Potatoes 
• Onions 
• Green Beans 
• Any Fresh Veggies you like 

Meats: 

With every kind of meat, always opt organic or grass fed. Also, try and purchase the leanest meat possible.  If you buying lunch meat of any kind, look for nitrate-free! 

• Lean Ground Turkey 
• Chicken Breasts 
• Salmon, Tilapia, or other fish 
• Lean Ground Beef 

Eggs: 

• Always purchase cage free.  

Beans and Legumes: 

If you are trying to eat healthy on a budget, beans are an excellent source of protein (especially if you are vegetarian or vegan) 

• Beans: Explore different kinds of beans.  Black, Pinto, Red Kidney, Red, Soybean, and More! 
• Legumes: You can make so many great meals with legumes.  They are excellent! 

Other Grocery Store Items: 

• Oatmeal: Always buy plain steel cut oats. Nothing flavored due to the chemicals and sugar that they put in flavored oats.  
• Tea:  Any natural, organic, unsweetened tea is great! 
• Dry Beans and Legumes 
• Nuts: Always try and buy nuts that are organic.  Nuts are a fantastic snack filled with a ton of nutrients but you have to make sure you read the labels.  A lot of nuts that are sold in stores are loaded with sodium and sugar.  
• Bars:  I used to be a protein bar junkie.  Make sure you read the labels on the back of your protein or snack bars.  Most of them are filled with a lot of junk.  My personal favorite brand of health bars are Laura Bars… they are delicious, have minimal ingredients, and are very healthy and clean! 
• Condiments:  Most condiments are also loaded with a ton of junk that could be slowing down your weight loss.  When you can, avoid condiments or try and make your own using all natural fruits, veggies, and herbs.  If you have to purchase condiments from the store, look for the organic condiments with minimal ingredients and no added sugar.  
• Extra Virgin Olive Oil 
• Walnut Oil 
• Coconut Oil 

Sweeteners: 

Processed Sugar is the easiest way to pack on the pounds.  Here are few natural alternatives to sweeten things up. 

• Coconut Nectar
• Honey 
• Maple Syrup 
• Agave 

There are so many healthy alternatives out there today! It can be fun to search for new and exciting things in the grocery store.  I know that since I’ve made these changes, I’ve been a healthier, happier person! I want the same for you in 2016! Let’s make this our best year yet! 

I would love to hear some of your favorite healthy alternatives! Leave a comment below with some of your health tips! 

Wishing you the very best! 

XoXo 

Ashley

Healthier Halloween Tips

Last week on Kasa News, I talked about some Healthy Halloween Tips.  I wanted to share those tips with you this week on my blog! 

Tips for a Sweet and Healthy Halloween

Halloween can be a “tricky” time of year! All of our favorite candies, chocolates, and sweets turn into fun-sized and fun-themed halloween treats.  And if you’re anything like me, you’ll think to yourself, “I’ll just have one..” and then before you know it, the bowl of candy magically disappears!  

The truth is, indulging a little bit isn’t going to kill you but if you’re trying to avoid a sugar relapse (like myself) here are a few tips to having a healthier, happier, halloween! 

1. Out of sight, out of mind (Pre-Halloween)

Try to avoid purchasing your halloween candy until the day of to avoid temptation. 

2. Be the unique house and hand out healthier treats (Halloween Day)

I am very much a “Monkey see, Monkey eat” kind of person.  I’ll eat whatever is in my house even when I try to hide the bad things!  This is why I try to keep my pantry and fridge free of any temptations.  Don’t set yourself up for failure by stocking your house with all of your favorite candies for trick or treaters. 

Healthier ideas: 

Apple sauce squeezers 

Single serve pack of nuts 

Granola bars 

Trail Mix 

Single serve pack of raisins 

Pretzels 

Popcorn 

Small boxes of cereal 

You could also hand out items other than candy such as: 

halloween themed pencils

erasers

stickers

tattoos

glow sticks

play-doh 

false teeth 

bubbles 

tiny decks of cards 

In a day & age where there are so many food allergies, it may not be a bad idea to hand out something other than candy anyways.  

3. Don’t skip any meals the day of (Halloween Day)

The worst thing you can do is not eat at all, thinking your going to save your calories for your big halloween party or for when you come home from trick or treating with the family.  It’s better to stick to your regular routine and fill up on healthy calories to avoid over indulging on candy.  

4. Out of sight out of mind (Post Halloween) 

It’s the day after halloween and you have enough candy to last you through May of the next year.  GET RID OF IT!  Here are a few ideas: 

Pay it forward!
"Just one little thing.  Sometime all it takes to brighten another persons day is JUST ONE LITTLE THING.  It doesn't have to be spectacular.  It doesn't have to be expensive.  It just has to be thoughtful or kind."

Separate the collected candy into small ziplock bags and hand the bags out to people you pass on the street 

Or you can freeze it and only take out a few pieces at a time

5. Halloween Detox 

Maybe you over did it… don’t beat yourself up! One day isn’t going to cause you to gain everything back.  You need to focus on getting back into the mental game of eating healthy… which is the hardest part! Try doing a post halloween 1 day juice detox, filled with fresh fruits and vegetables! 

If you would like the recipe to the healthier pumpkin spice latte I talked about on Kasa News 
CLICK HERE. 

Wishing you a happy & healthy Halloween!
Xoxo,
Ashley