You may have heard the buzz around implementing probiotics and prebiotics into your daily routine for better gut health. If you have been wondering whether or not this is something you should be doing, this article will provide you with the information you know if they are right for you.

What are Probiotics and Prebiotics?

Probiotics are “live microorganisms, which when administered in adequate amounts, confer a health benefit on the host.” Put simply: Probiotics are good bacteria (and sometimes yeasts) that offer health benefits.

So how do probiotics work?

The main job of probiotics, or good bacteria, is to maintain a healthy balance in your body. Think about maintaining your body in neutral. When you are sick, bad bacteria invades your body and increases in number. This makes you feel out of balance or sick. Now the good bacteria work hard to fight off the bad bacteria to bring back the balance within your body and make you feel better again – Well...

After teaching my class yesterday morning, I made a trip over to Basil Bandwagon (I love this place!) to get a fresh Blueberry Protein Smoothie. As I entered the store, there was a display of this product.  It piqued my curiosity because I am always looking for different ways to feed my body awesome stuff and share it with my peeps.

As soon as I got home, I pulled out my juicer and ninja to make my smoothie.  Here’s how I did it:

Step 1: In the juicer (If you do not have a juicer, no worries, you can put all ingredients into your smoothie blender, it will just have a different consistency

• 1 “ fresh ginger (unpeeled, peeled if you are not using a juicer)
• 12” English cucumber (unpeeled, peeled if you are not using a juicer)
• ½ of a lemon skin removed (if not using a juicer, remove seeds)
• 1 granny smith apple, cut in 4 pieces (unpeeled, peeled, and pitted if you are not using a juicer)

Run them all through the juicer. 

Step 2: In the Ninja:

• 8...

Join Chef Ro in her fabulous kitchen with other ladies of the Limitless Community!

Ro will teach you her secret tips and tricks to make the perfect homemade pasta and easy gnocchi made with ricotta cheese (high protein) instead of potatoes (high carb)

And yes!  It's ok to eat pasta!  We teach you how to eat anything you want, and maintain a healthy and fit body.

Join Ro for more at our upcoming Spring Cleaning for Body, Mind & Life Virtual Retreat for Women on April 24th and 25th.  And don't worry if you can't make the whole thing...it will be recorded and sent to you after the retreat!

Healthy Tuna Melt

What to do when one gets a hankering for a tuna melt?  

I know that some of us aren’t big tuna fans, but if you love it like I do, you also know that it can be loaded with calories and carbs when made into a sandwich or melt.

Check out this recipe to make a healthier version of the classic tuna melt that will certainly support a balanced macro (carbs, fat, protein) ratio for the day.

Enjoy!

Ingredients:  

• 6 oz can of albacore tuna (in water), drained and flaked
• 1 egg white
• 2 Tablespoons oatmeal
• 2 Tablespoons diced onion
• ¼ teaspoon garlic powder
• 2 teaspoons low-fat shredded cheese
• Salt and pepper to taste

Instructions:

1. Blend all of the ingredients (except the cheese) in a bowl.
2. Form two patties. 
3. In a frying pan, cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.
4. Serve on a bed of lettuce and top with a slice or two of tomato. Sometimes I’ll add a little sliced avocado as well
...

One way I support healthy body compositions by ensuring I consume 30 grams of high quality protein (branch chain amino acids) and some carbohydrates after my workouts.   My body will break down the protein and utilize it to repair and build the muscle that was stressed during my workout.

Here's the recipe for my "Go-To" post-workout shake: 

• 2 cups fresh spinach
• 8 oz water
• 6 ice cubes
• 1 scoop Garden of Life plant-based, unflavored protein
• 1 tsp "Your Super" Power Matcha Powder
• 2 tsp "Your Super" Chocolate Lover Powder
• 2 tsp "Your Super" Plant Collagen Powder
• 1 tbs "Your Super" Muscle Power Protein Powder
• 1/4 cup fresh organic blueberries
• 2” piece of banana
• 1 tbs raw organic cacao powder
• 1 tsp organic cinnamon

I recommend that you do this in two steps:

1. Blend the ice cubes, water and spinach for 20-30 seconds.

2. Add the rest of the ingredients and blend for about 60 seconds.

These statements have not been evaluated by the Food and Drug Administration. The...

How are you going to resist all of those holiday cookies and sweets? The party is about to start!

You don’t need to!  Just be smart about it. ‍  It is totally ok and natural to have a treat or two now and then in moderation.  The problem usually arises in the moderation department!  Another problem area is the Chocolate Department.

Here is a recipe from a cookbook one of my clients gave to me.  It’s called “Every Day Detox, ” by Megan Gilmore.  These no-bake chocolate macaroons are super easy and quick to make.  You can enjoy one or two of these treats without feeling guilty and satisfying your chocolate sweet tooth!

Whip some up before Christmas and serve them at whatever event you are hosting or attending.

Here’s the recipe:  

Makes 20 pieces

Ingredients:

2 cups, Unsweetened Shredded Coconut

1/2 cup, Raw Cacao Powder

1/2 cup, Maple Syrup

1/4 cup, Almond Butter

1/4 tsp,...