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hannahaylward10@gmail.com
Holistic Health Coach - Nutrition Consultant - Dance Cardio Instructor -
Recipe Developer - Personal Chef

NEW Article on the Clean Program Blog - A CHICKPEA SCRAMBLE THAT IS EGG-FREE BUT PROTEIN-PACKED


Hi everyone!

I developed this YUM recipe for the Clean Program a few weeks ago. If you are interested in doing an elimination diet, or just eating cleaner, this recipe is a solid option. It is savory, warm and oh so satisfying. Even my little brother approved (this is a big feat).

It also contains no common allergens - BIG WIN

Check it out here

And if you want more information about an elimination diet to really figure out what works for YOUR individual body, e-mail me and schedule a free consultation!

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5 Minute Basil Pesto

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I'm not really sure why, but I am totally late to the pesto game. Honestly, I haven't eaten it in years. I suppose I have always associated it with pasta, cheese and an upset stomach. So when my dad seemed very interested in the pesto stand at the farmer's market (samples....you know...), I figured - why not make him a healthier version!

Little did I know it was going to be the easiest thing to throw together. Not to mention, you can spice it up in so many different ways. Try subbing in different herbs or nuts, or adding in additional spices like curry and ginger.

Over are the days of only eating cheese-filled pesto on pasta (inflammation city). I threw this together and tried it with some crudites and Mary's Gone Crackers. IT IS SO GOOD. 



INGREDIENTS: 
Makes about 1 cup

2 cups basil, loosely packed
1/2 cup shelled pine nuts
2 cloves fresh garlic
squeeze of fresh lemon
generous pinch of Himalayan salt
1/4 cup organic extra virgin olive oil
water if necessary


DIRECTIONS:
Combine the basil, pine nuts, garlic, lemon and salt in a food processor and process until it forms a coarse meal.

Slowly add the extra virgin olive oil as you keep the food processor running. Process until it becomes a creamy paste. if you need a bit more moisture or liquid, add in a small amount of water until it has thinned out and reached the desired consistency. 

Enjoy with crudites, gluten-free crackers or zucchini noodles - or really on anything. 

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Tips for High Cholesterol

Ultimately, a diet rich in whole, unprocessed, organic fruits, vegetables and nuts will solve high cholesterol problems. 

Soluble fiber binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Polyunsaturated fats directly lower LDL. Plant sterols and stanols block the body from absorbing cholesterol.

Incorporate the following foods into your daily diet to target your high cholesterol with naturally healing whole foods. 

FOODS RICH IN SOLUBLE FIBER:

Oats

Garbanzo Beans

Lentils

Black-eyed peas

Apples

Green leafy vegetables

Salmon

Walnuts

Almonds

Chia Seeds

Avocado

Garlic

Spinach

Green Tea

Oranges

Asparagus

Blueberries

Olive Oil

Flaxseed

THINGS TO AVOID:

Processed foods – crackers, cookies, cakes, muffins, processed meats, frozen dinners, breads, cereals, almost everything pre-packaged. These foods contain inflammatory oils, added preservatives and colorings and typically inflammation causing flours and sweeteners.
Fried foods
Heavy meats – steaks, bologna, salami, red meats
Dairy – milk, cheese, yogurt (even seemingly healthy kinds), eggs (until cholesterol is under control)
To health and happiness, 

Hannah

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