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1024 684 Khija Rockett

3 Instagram Accounts to Follow if You’re a Foodie Trying to Get Fit for the New Year

We are in the digital age where finding inspiration is as simple as clicking a hashtag. In 2017 it is time for a social media shift, we must change how we utilize this powerful tool. More times than not, it’s easy to become enthralled by picturesque views of foreign locations, seemingly “perfect” IG bodies, and gossip pages spilling all of the “tea”. But, do yourself a favor, and allow 2017 to be a transformative period for your health and wealth. If you’re looking to transition into a greener way of eating, while maintaining healthy long-term changes, you’re in the right place. Below are the IG accounts of 3 different culinary connoisseurs who will help you eat right and savor every bite, all while getting your body tight in  the New Year.

@chocolateforbasil Chocolate for Basil is a joint effort between Jerrelle Guy, an omnivore—aka meat-eater, and Eric Harrison, a vegetarian. Their healthy cooking is mesmerizing. As you scroll down their Instagram you’ll see nothing but delicious plant-based food that actually nourishes your soul and health. Healthy eating never looked as tempting as it does in Guy’s recipes for lemon poppy seed cupcakes, farro and lentil stuffed squash with balsamic dressing, chocolate swirled pretzel bites with cinnamon sugar, ultimate vegan pounder burger, and peach gazpacho with turmeric and tarragon. Jerrelle Guy is a conscious eater who shares flavorful alternatives to the comfort food we all know and love.

@foodheavenshowThis dynamic duo made of 2 registered dietitians, Wendy and Jess, are best friends and the brainpower behind Food Heaven Made Easy. They’ve been in the health and wellness game since 2011, utilizing YouTube videos as a way to reach a larger audience and have organic conversations about nutrition and healthy eating. Their food philosophy is that “healthy eating should be delicious, cost effective and relatively painless” ( If you head over to their website, you’ll find an extensive 4-year archive of tried and true plant-based recipes. The road to becoming healthier isn’t always easy, but if you use what you have to do what you can, clean eating will become an enjoyable and easy way of life.  If you need guidance along your journey, Wendy and Jess offer affordable starter kits ranging from $ 19 USD to $59 USD that include meals plans, tips, and tricks for weight loss, clean eating, and vegetarian eating.

@caitsplateA healthy diet plan, according to the Dietary Guidelines for Americans, emphasizes fruits, vegetables, whole grains and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs and nuts; is low in saturated fats, trans fats, cholesterol, salt and added sugars; and stays within your daily calorie needs. Cait Elf, of @caitsplate, offers up some of the best visual representations of what a balanced meal looks like. Her attention to detail is impeccable, and she shows what a full day of eating for her is like from breakfast through dessert, including snacks and sides. Elf believes a “balanced lifestyle is the healthiest lifestyle, and there is no singular prescription for this – it’s completely individualized” ( Her blog post topics include how to repurpose leftover roasted veggies, smashed Mexican sweet potatoes, 3-ingredient smoothie bowls, protein-packed breakfast tacos, and much more


What Instagram pages are you following for food inspiration? Drop them below!.

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How you can turn your “Struggle Meals,” into Instagram-fine dining!

Millennials get a lot of flack for wanting careers that have a greater purpose or goal…and, so sometimes this means that we will work a job for less pay if we whole-heartedly support the organization or feel fulfilled by our work. Some even refuse “to settle” or buy into the notion that you need to have a job until you find one you care about. Unfortunately, this means that we don’t always have our finances in great shape or worse we’re living “paycheck to paycheck”. Among the list of things we can’t afford to spend money on, food is definitely a big one. Food is a basic necessity and as busy young people we often don’t want to take the time or even have the funds to create varied and nutritionally balanced meals.

However, at this point in our lives career building is pretty important, but that doesn’t mean you should deprive yourself of quality food when it can be done on a budget and with your health in mind. Like anything else, it takes practice and a little bit of preparation/research (all of which is more readily available than ever thanks advances in technology). So, instead of making you feel bad about how you’ve had boxed mac n’ cheese 3 nights this week or ate an entire box of your favorite name brand cereal for dinner—I’ll offer some ways to be mindful and step up your meals from little kid staples to Instagram-worthy meals. I’ll also state a few reasons why millennials make food that resembles items found on the kid’s menu.

Reason 1 for Struggle Meals — They often require less prep time.

Transport yourself back to childhood and recall how hungry and impatient you were. Now, take a moment to thank your poor parents and/or caregivers for feeding your sometimes-needy younger self. Because unless you’re crashing with Mom and Dad (which a notable percentage of our generation is and does for some length of time) you don’t have someone who is lovingly preparing food for you. Take this as an opportunity to better yourself and become empowered in the kitchen! You control what goes into your body! For busy young adults, the idea of slaving away in a kitchen sounds pretty crappy after a long day. Sometimes it is just easier to make the mac n’ cheese. So, when you feel that urge to eat the unhealthy or easy options consider finding similar or more health-conscious alternatives. For example, if you’d like to upgrade (culinary skill and nutrition-wise) from boxed mac, give this Mac N’ Cheese with Cauliflower recipe a try! PS: If you prefer broccoli, substitute it! We should all care more about our health and this is an easy way to have a grown-up version of something delicious.

Reason 2 for Struggle Meals — There is often a lower cost and/or fewer ingredients used.

As mentioned above, most millennials aren’t raking in the cash and don’t feel super confident about their financial situation. This could also mean that someone may not have access to a fancy kitchen or specialty utensils (Hint hint great gift idea – a crockpot along with a list of your favorite recipes). The bottom line is food can be expensive and it sometimes takes a while to build a living space. No one at any age or stage of life should feel ashamed of preparing simple and cost-savvy meals.  Try experimenting  with ingredients you already know, like or feel comfortable using. Host a dinner with friends to pool resources and poll taste testers (and hopefully someone who knows how to cook). There are countless resources for recipes with few ingredients. Here’s two great articles from Buzzfeed about cheap and simple homemade dinner options!

Reason 3 for Struggle Meals — They are often easier to break down and for sensitive stomachs.

Like many kids, I was a picky eater growing up. Luckily for me I don’t have any life-threatening food allergies or dietary restrictions (other than personal taste). However, I have a sensitive stomach where some days even eating my favorite foods can be tricky. Often “kid foods” are designed to be simpler for the body to break down and less likely to lead an upset stomach. When my body is being annoying, my favorite dishes include dry cereals, lighter/non-cream or dairy based soups, rice, mild sauce or seasoning, peanut butter, fruits, smoothies, and vegetables. There is nothing wrong with being kind to your body. You have to find what works best in terms of eating schedule and portion size. So, here is an interesting article about easily digested lunch options.

Reason 4 for Struggle Meals — They do not require one to own or use sophisticated kitchen utensils.

This one goes along the same lines as fewer ingredients: It’s an issue of cost and experience. If you don’t cook a lot, I would assume that you probably have a hard time navigating the kitchen, and don’t use fancy equipment because it’s expensive and scary to use. Unfortunately, unless you have a family member who made it their mission to ensure you learned how to cook or know a chef/friend willing to teach, it can be intimidating and time-consuming to learn to cook fancy adult meals. These two links are  good places to start and get ideas of what you may need for most meal prep and cooking.

With all of this being said, there’s no point in feeling like less of an adult for doing what’s best for you; if that’s macaroni and cheese, that’s awesome. But don’t be afraid to check other sensible and simple options out—you might find your new favorite!

1024 651 Khija Rockett

Clean Eating Series: The Best Healthy Carbs to Fuel Your Lifestyle

Supplement powders, pills, and juices are overflowing on supermarket shelves, and they’re casting a shadow on a food first approach to nourishing your soul and health. Even though trendy nutrition products are in the limelight, fresh, natural, whole foods have the real star power when it comes to providing your body with all the nutrients it needs. Choosing to eat food that is both pleasurable and nourishing will help you achieve your body goals while advancing towards optimal health. Over time, you’ll develop increased awareness about how specific foods impact your body, and you’ll be able to make better choices about the food you eat and buy.

The food label, which includes the nutrition facts panel, makes it pretty simple to scope out targets. It’s easy to zoom in on the total calories, and on food groups like carbs and fats. However, it is important to look at this information with a critical lens.

Carbohydrates are not bad for you, and eliminating them from your diet or severely restricting them isn’t the key to weight loss. In fact, carbohydrates nourish us more than any other macronutrient, and we need to get most of our calories from them. When carbs are digested and broken down they are transformed into molecules of glucose, which is the body’s primary source of fuel for active cells. Whenever your body is awake and moving, it needs carbohydrates to power through the day.

Balance and moderation are the major themes in all areas of nutrition. Carbohydrates come in many different forms, and understanding which type to consume more — and less — of is what’s important.

Common sources of naturally occurring carbohydrates include fruits, vegetables, milk, grains and legumes (beans). Whole grains and dietary fiber from foods help protect against nutrition-related diseases like cardiovascular disease, obesity, and Type 2 diabetes.

Foods high in fiber and those with resistant starch (cooked pasta) are lower on the glycemic index. The glycemic index is a way to help compare sugar content in different foods, because not all carbohydrates have the same digestibility rate. The lower a food’s glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Foods made with refined grains, instead of whole grains, or with added sugars are usually higher. These include cakes, breakfast cereals, white rice, waffles, bagels, doughnuts, and sweetened beverages.

Foods that are more slowly absorbed have metabolic benefits in relation to diabetes and CVD risk. Replace high glycemic index foods with high fiber foods like whole-wheat products, quinoa, brown rice, farro, barley, and unflavored oatmeal. I know unflavored oatmeal may sound alarming, but you can hook it up on your own with fresh fruit, raw honey, almond butter, and a little reduced-fat milk.  If you’re going to buy a carbohydrate at the grocery store, look for options that have three or more grams of fiber.

As you begin to explore new ways of eating, you’ll learn the best way to fuel your body. Slow down when eating a meal to tune into hunger, fullness, and the flavors you experience. Moderation and mindful eating are the key to developing a healthy relationship with food that allows you to revel in the pleasure principle.

1024 683 Malia

Mascarpone & Spinach Stuffed Salmon… Yum!

This dish is like all of my favorite things beautifully assembled onto one plate.

If you are a Pescatarian, or if you love salmon, this is the perfect recipe for you.  Check it out below!


1 1/2 cups of frozen spinach, thawed and drained

1 cup of mascarpone cheese

1 teaspoon of salt

1/2 teaspoon of black pepper

1/2 teaspoon of garlic powder

1 pinch of nutmeg

3 6-8 ounce salmon fillets

1 tablespoon of your favorite Cajun seasoning

1 tablespoon of olive oil

Fresh lemon to garnish


1. Preheat the oven to 400 degrees.

2. In a bowl, combine the spinach, cheese, salt, black pepper, garlic powder, and nutmeg until everything is well mixed.

3. Pat the salmon fillets dry and cut a slit in the middle (lengthwise) to form a pocket. Stuff as much of the creamed spinach mixture as you’d like into each salmon fillet.

Read More of the Recipe HERE

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Soul Clinic

It is said we are what we eat. We can understand this statement literally comparing the state of our body, to what we put into it. Even though they are both very much related, I would like to look at it from a slightly different perspective – Food for the soul. How do we feed our soul? What makes our soul healthy which consequently keeps us happy?



In today’s modern world with all the hustle and bustle, competition and rat race, we tend to ignore the cry of our soul which hungers.  There are 5 things you should incorporate into your daily life to quench that thirst.

It all starts from accepting and acknowledging yourself as an individual. You have your own mind, preferences and ambitions. So the last thing you want to do is follow the crowd. It’s very easy going down the stream, for he who is carried by it, need not row, but be warned, you may land in places you never wanted to. It’s much more rewarding rowing your own boat.

Smile and laugh more often. It will make you and everyone around you happy! Smiling and laughing send out positive vibes, attracting positive people and curing a multitude of ills. Keep Smiling.

Giving. It’s not about how much you give, but how much love you put into giving. We rise by giving and lifting others. Some of the most famous minds knew this:

Only a life lived for others is a life worthwhile.” ~ Albert Einstein

“You can have everything in life you want, if you will just help other people get what they want.” ~ Zig Ziglar

“From what we get, we can make a living; what we give, however, makes a life.” ~ Arthur Ashe

The power of giving never disappoints.

Being caught up in the buzzing life of the city, we tend to complain about almost everything. Being grateful makes us appreciate the things most important in life and humbles the ego.

A man becomes what he constantly thinks about. So try to have a positive and determined mindset. Vibrate with positive thoughts, turn your goals into an obsession and witness your life change!


Life is a gift which should be enjoyed. Let’s not get lost by becoming  victims of the consumer society. Set your own goals, smile, give back in life, be grateful and think positive. These practices are starters which get us ready for the main course and allows us to enjoy the dessert. Food for the soul.

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How to Eat Clean

How many of you actually think about what you put into your body? Honestly, I never really thought about it until after I had my daughter. Eating healthy is not as easy as some may think. There’s junk food that stick out like a sore thumb in grocery stores, fast food joints on every corner, and eye-catching commercials that lure you in especially when you’re hungry. Lately I’ve been thinking back on what foods I’ve eaten growing up and majority of it has been processed foods. Then I think to myself, there’s got to be a better way of eating than all this garbage. So I’m going to share with you some information I’ve gathered on how to limit consumption of processed food.

The goal you want to set is eating foods that are as close to natural as possible. Sure you can have a little pinch of processed food, but do not overindulge in it. Fruit, in their natural state, is the best way to go. For starters, an Apple is a great snack as opposed to an Apple Pop Tart. I think you can guess the reason for this. An Orange or 100% Orange Juice is a better choice than some sort of other Orange drink. Fruit drinks contain a load of high fructose and very little real juice. There’s nothing natural about that.

Next, I’d like to share about foods most children dread, which are vegetables. Let’s talk carrots! The best source is from the produce section, but not bagged like baby carrots. Don’t get me wrong, packaged baby carrots would be the next best thing, but good ‘ol regular carrots are as natural as they come. Personally, I like baby carrots more. If you’re making a salad, choose unbagged Spinach. When I shop for my Spinach, I alternate between bagged and unbagged.

Don’t think I forgot about meats! One of my favorites is Turkey. A whole turkey or turkey from the Deli is way better than those frozen meatballs in the freezer section. I’ve purchased those before only when I absolutely have to. Another meat of choice you’ll find me cooking in the kitchen is chicken. Kids love them and so do adults, but Chicken Nuggets are not the real deal.


Do you like sandwiches on white or wheat bread? When I was younger, white bread was all my parents bought. I think my mother got wind that wheat was better and stayed with wheat. That’s all I have sandwiches on now as an adult. The best would be Whole grain bread. You get the most nutritional value from it. If you’re making a pasta, a whole wheat pasta is said to be better because it is higher in antioxidants. I haven’t influenced myself to go from white pasta to whole wheat pasta yet. That’s a tough one for me.


Looking at my two and a half-year old, I want her to be educated on how to make healthy food choices. Having her in my life has definitely changed my perspectives in my eating habits as well as me wanting to remain healthy in the years to come. If you must buy frozen vegetables, steer clear of those packaged with sodium-filled sauces. You also have the option of freezing them in their natural state if you’re not going to be using it all at once. Try to incorporate fresh meats rather than frozen packaged meats. It all boils down to being more conscious of eating more natural foods and learning how to make better selections.

For more articles similar to this, check out the latest issue of Natura Magazine!

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Ways to help improve your memory

How many times have you forgotten where you placed your keys or remote? How many times have you had someone’s name at the tip of your tongue, but you couldn’t remember it? I bet it’s more than you can recall. Well, guess what? You are definitely not alone. Whether it is a serious problem or not, there are some things you can do that may help keep your memory up to par.

One way to help improve your memory is by keeping it active. We use physical exercise to keep our bodies fit, so the same thing applies for the health of our brain. Stimulating activities, such as crossword puzzles or reading the newspaper that we just normally skim are great examples of keeping our brain in shape. It doesn’t have to be extreme, just enough to stimulate the mind.

Getting enough sleep at night is an important role. It should be ranked at the top of the priority list. On average, an adult should be getting seven to eight hours of sleep at night. I can vouch for that because every time I sleep less than that, my focus is not all there. There is a difference when I get the recommended amount of sleep per night.
couple sleeping

Eating healthy is another big contributor to keeping a healthy brain. Fruits, vegetables, and whole grains are an absolute must have in our diets. Blueberries are an excellent choice of fruit to eat because of the antioxidants. Oatmeal and brown rice are great choices for whole grains. Do you ever notice after eating junk you end up feeling sleepy or sluggish? I can guarantee you it is because those things don’t contain the nutritional value our body needs. Not drinking enough water also contributes to memory loss and confusion.

Exercising your brain, enough sleep, and maintaining a healthy diet are just a few ways to help give your memory the boost it needs. The next time you have a long wait at the doctor’s office or just sitting around, pick up a book or magazine and feed your brain. If you feel your ability to remember is serious, consult your physician. They can do a thorough exam.

For more articles related to this, check out the following link:

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BEWARE: 5 Foods That Will Keep Your Hair From Growing

Via NaturallyCurly(Kristian Richards)


1. Sugar

For your hair’s sake, please step away from the sweets. Sugar can interfere with the absorption of protein and we all know how important protein is for your hair. Vitamin E is also essential for healthy hair growth and sugar can lower the level of vitamin E that needs to get to your strands! Don’t fret– this doesn’t mean you have to cut out sugar altogether. It just means that you should reduce your intake. You should consider substituting for natural sources of sugar like fruits or vegetables if you can’t kick the habit.

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New Recipe Alert: Jammin Jamaican Jerk Chicken Drumsticks!!

Via Ali In The Valley

How much chicken do you eat? Yes, we consume a lot of chicken, but chicken done right is yummy in your tummy and this easy Oven Baked Jerk Chicken Drumsticks recipe is right on time for any and all end of summer celebrations. I only buy organic chicken because lets face it, if it’s not organic, who knows what horrible chemicals are injected into our poultry.  Yes, it might cost at little bit more to buy organic chicken, but if you shop at Trader Joe’s or Costco you can buy reasonably priced organic chicken well worth the extra cost. We all struggle to find different ways to cook chicken and when done right, there’s nothing more satisfying then a delicious piece of chicken.

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