Tag Archives: diet

Green GOODNESS Smoothie Bowl

recipe for this delicious, vegan, gluten free, dairy free and loaded with superfoods, green goodness smoothie bowl.

I just got back from Wanderlust (in Tahoe, CA) and I’m missing it dearly as I edit my video diaries of it for you guys. Can’t wait to share all the gems I learned this past weekend with you – be sure to subscribe to GoSweetandSkinnyTV so you don’t miss a thing! The first video will drop tomorrow afternoon and I’m going to let you in on my biggest BREAKTHROUGH of Wanderlust! SO exciting!!

One thing that I am happy about now that I’m home is getting to make myself delicious smoothies again. There’s nothing quite like homemade food after a few days of living off festival food, albeit pretty damn healthy festival food at that but nonetheless, there is something comforting about my own blender. :)

Here’s the recipe for this EPIC green goodness smoothie bowl I whipped up for breakfast this morning. Enjoy!

Green GOODNESS Smoothie Bowl

1 cup of coconut- almond milk

5 leaves of Romaine Lettuce

1/2 of an avocado

1 cucumber (minus seeds and skin)

1 green apple

1 large tbsp of nut butter

Topped with: chia seeds, hemp hearts and unsweetened coconut flakes

green smoothie bowl

Summer Superfood Salad

summer superfood salad  This salad was spur of the moment inspired when I got invited to a potluck picnic in Central Park! I wanted to  bring something hearty and satisfying while also being fun and summery. Whenever I get invited to a potluck anything, I always try to bring something I’d be happy eating as entire meal just in case there’s nothing else I can eat there. Luckily, that wasn’t too much of a concern for this picnic because I was with some other health savvy ladies but it’s become a habit of mine. Most of the ingredients in here are things I picked up from the local farmers market a couple days before. I decided to do a “cooked” salad because I’m pretty sensitive to raw vegetables (have a lot of trouble digesting them) so I try to switch it up when I can and incorporate lightly steamed or sautéed vegetables when I can.  This summer superfood salad is not only good for you, it’s delicious and despite it being light and summery will really satiate you and leave you feeling satisfied. Try it yourself and feel free to mix up the greens and berries with whatever is in season for you right now!

Summer Superfood Salad

1 cup cooked quinoa (I added a little basil + oregano while it was cooking)

2 cups of kale lightly sautéed in 1 tsp of macadamia nut oil (or coconut/olive)

3 baby spring onions diced and lightly sautéed with the kale

1/4 cup of finely chopped walnuts

3/4 cup  of fresh blueberries

3 whopping tbsps of hemp hearts

all seasoned with garlic, onion powder, and oregano.

I didn’t add any dressing to it because I honestly enjoy how the natural flavors compliment each other while still keeping it very light and airy. Great, easy-to-make dish to bring to your 4th of July BBQ or just your work for lunch on any given day! Hope you enjoy this summer superfood salad as much I do but feel free to post your own inspired variations of it in the comments section below!

Chia Buckwheat Cereal on SHAPE.com


Need a great, superfood packed, gluten free, sugar free breakfast option!? Look no further. This Chia Buckwheat cereal is not only crazy easy to make ( we’re talking like five minutes and then let it sit while you shower) but it’ll leave you feeling full and give you some good clean energy to start your day right! Chia seeds are packed with good for you omega 3s and buckwheat groats are a surprisingly delicious gluten free options for your breakfast. Oh, it’s also VEGAN! Or as I like to call it, accidentally vegan because it’s not missing any animal products. Feel free to make it your own by choosing soy milk, almond milk or coconut milk as well as topping it with your favorite seasonal fruit. I am obsessed with using berries because they are full of antioxidants, low in sugar and straight up delicious. This chia buckwheat cereal is a great healthy option for those of you who like a hearty breakfast but are watching your weight. Its also a great vegan breakfast option for those of you (like myself) with all sorts of food allergies, it’s hard to find great tasting gluten free, sugar free and dairy free breakfast option so I’m excited to share it with you guys!

7 Day Cleanse Results

I’m actually sad to see my seven day Gingersnap’s Organic cleanse come to an end but I am so excited to share my cleanse results with you! I have been feeling absolutely amazing these last few days. I’ve loved all the delicious food they’ve given me for the past four days, two days on Spirit Junkie which was half liquids, half solids and two days on their GO cleanse which is all real, raw, vegan food. The last stage of the cleanse has had me on a menu that includes chia seed pudding in the morning, a delicious salad at lunch (sprout salad or spinach salad) and then a creative raw dinner with a  side salad (reuben wrap or thai kelp noodles). I even get a dessert! The raw banana and mango puddings were super tasty and left me feeling like I had more than enough food for the day. I can’t even tell which meals were my favorite because I honestly enjoyed them all so much.  I have been so full, my belly has been so happy and my energy has been through the roof. I seriously don’t want to go back to eating the way I did pre-cleanse, and I wasn’t even really eating bad!

This raw vegan reuben wrap from gingersnap's organic blew my mind. I didn't even think I liked regular reubens but this was out of this world.

This raw vegan reuben wrap from gingersnap’s organic blew my mind.

This cleanse has re-energized my passion for cleansing, it made me realize how even the “healthiest” of us can use a good cleansing and how fantastic our bodies are meant to feel when we’re fueling them with the right stuff. I’m going to continue eating as close to this as possible from now on, I may not be able sustain total raw veganism but I’m certainly capable at keeping away from the sugar, dairy, gluten and eating as much fresh, organic, raw vegetables as possible. Of course, I love knowing when I’m in a jam I can always swing by Gingersnap’s and get something to hit the spot.

I would highly recommend this combination cleanse to any of my New York buddies, to me, it did exactly what a cleanse should do, energize you, make you feel better and inspire you to eat healthier following it. And yes, I did lose weight, I know that’s the first question everyone asks. I lost about 5-7lbs over the week but more importantly I gained a glow! Isn’t that what we really want?

Gingersnap’s has definitely inspired me in my journey of creating a Go Sweet and Skinny Cleanse for all of you out there who don’t have the priviledge of being close enough to a kick-ass place like G.O. where you can just drop by and pick up your food everyday. It’s certainly a bit more work to have to make all the food yourself but it’ll do the job and make you feel great just the same. As for me, this was my first cleanse where I didn’t prepare any of the food or juices and let me tell you, it was a pleasure!! I absolutely loved getting to pick up my supplies each night and not use my kitchen for the entire week. It made life so much easier and once we got into the real food portion some of the meals were certainly something I could have never whipped up at home like that raw reuben wrap. It was so nice to be able to relax during the cleanse, enjoy the carefully crafted meals they had chosen for me and worrying more about taking care of myself then preparing a slew of meals for the day.

vanillachiaseedwbb

            It’s my second day off the cleanse, I’m still in the habit of eating my chia seed pudding for breakfast except now I top it off with some fresh berries, still eating clean, veggie packed lunches and dinners, and most importantly, still feeling like a rock star.

For more information on Gingersnap’s Organic cleanses, click here.

Juice Cleanse Journal: 3 days DONE!

Day 3 of my juice cleanse, on set filming healthy cooking videos for Shape.com

Woo Hoo!!! 3 days of pure juice all done! Yesterday was by far the toughest for me because I was on set all day shooting these delicious recipes for Shape.com and making this super healthy, oh-so-tempting food all day long! Feels GOOD to get this far with out many other cravings though. I haven’t felt crazy hungry or weak at all. It’s been much easier for me this time around than usual (when I make my own) and I can’t help but think that the low to no sugar in Gingersnaps’s juice is the reason it’s been a much smoother ride. Although I do have one ridiculous juice-zombie story for you, I was so exhausted yesterday from the shoot that I got home, took an hour “power nap” and when I woke up I got dressed and left my apartment like I was on autopilot searching for food. Luckily I snapped out of it by the time I got to a nearby cafe and got myself a tea and walked myself back home, haha. I think I’d blame that one on exhaustion from a crazy week though and less on actual hunger because by the time I snapped out of it I realized I wasn’t even that hungry. Had my savory “green soup” made of kale, cucumber, lemon juice, apple cider vinegar, nutritional yeast, olive oil, cayenne, ginger, tumeric, curry and sea salt, and was barely hungry enough to finish the whole juice/soup!

The highlight of my cleanse so far, liquid-wise, has definitely been the Sugar Free Vanilla Superfood Milk (made of raw almonds, vanilla extract, stevia, maca, sea salt and filtered water), it literally tastes like the best milk shake I’ve ever had and doesn’t make me painfully sick afterwards. I’m totally in love and will certainly be frequently buying this gem from Gingersnap’s post cleanse. On Tuesday (day 2), I was on the train in the morning and I got my whole bag of juices stolen from me! Totally unbelievable, right? I am still in shock that someone would steal sixty dollars worth of juice but I guess I like to believe that people are inherently good and that no one that loves juice as much as I do, would find snatching someone else’s an acceptable thing but you never know. I’m safely assuming that some guy thought he was going to hit a jack pot and realized he just got a ton of fresh juice. Regardless, I hope someone drank it because it was too wonderful to go to such waste. So I was forced to improvise during the day, which was hard because I was on set filming cooking videos all day in a studio out in Connecticut. Luckily, one of the producers was nice enough to go to whole foods for lunch and pick me up a fresh, organic, green juice to hold me over. However, by the end of the day I was literally dreaming of my visit to Gingersnap’s later that night to grab the next two days worth of my cleanse and buy a Vanilla Superfood Milk to immediately put to my face. I drank that milk so fast when I got there that I actually gave myself a stomach ache, but it was glorious and I was satiated and so so happy.

The highlight of my juice cleanse and new personal obsession, Sugar Free Vanilla Superfood Milk from Gingersnap's Organic.

Feeling wise – I’m doing okay. I have bursts of incredible energy during the day from the juice but also sleep like a little baby at night and quite honestly, feel like I could sleep even more when I wake up in the morning. It’s hard to say if that’s the juice because I have a lot going on right now both professionally and personally and our body tends to need more rest during intense times. However, it would also make perfect sense for my body to want to relax during this cleansing process since I’m sure a lot of toxins are being released and removed. I do have a surprising confession to make however, I have been having a lot of trouble finishing all the juices! I’ve never liked beet juice so that particular one never quite gets finished despite my best attempt, and the “green soup” that Gingersnaps Organic gives you for the end of the day is absolutely delicious (I wish I could heat it up and drink it like real soup!) but I hardly have enough appetite to drink it all by the time I get to it. I feel slightly conflicted about this because whenever I talk to someone about doing a juice cleanse I will be the first person to scold you about drinking ALL the juices, no matter what because your body needs the nutrients and the calories. However, I feel so full and content, it’s hard to push it. Plus, I feel like not being hungry while cleansing is a very lucky thing, so hopefully I’m not jinxing myself!

Today I get to start the “Spirit Junkie” portion of my cleanse, inspired by my spiritual guru, Gabrielle Bernstein, this part of the cleanse is mostly liquid with a little light food. I start off my morning the same with my SF ginger lemonade, then move on to “KICK” which is a green juice with ginger, soon after I get to my fabulous SF Vanilla Superfood Milk, then a green SMOOTHIE (yipee!!!) and finally some food, SF vanilla chia seed pudding and a borecole salad. I’m excited! I’ll be doing this for two days and then graduated to their all food cleanse. Can’t wait to share how the rest of it goes!

Owning Our Food Sensitivities

Owning Our Food Sensitivities: Let's stop apologizing for staying away from food that negatively affects us and start treating them the way we would any other food allergy.

                            The topic of owning our food sensitivities manifested itself in numerous conversations this week, between clients, friends and then finally my own inner dialogue  in my journal, it was just bursting to come out! I wanted to out myself with this little instagram note, stating all my negative food reactions and also use it as a reminder to myself on a daily basis why I actively choose to not incorporate those things into my diet. I often recommend tools similar to this to some of my coaching clients when we are food-mood journaling and going through the discovery process of finding which foods work with our bodies and which foods cause negative reactions in us but last night I made this for myself for a reason beyond just reminding myself how gluten, sugar, and dairy effect me. I made this to empower me when I have to talk to the people in my life about my dietary preferences.

              How many of you have felt judgement or the need to explain yourself when you start taking the food that bothers you out of your diet? I know I have! It’s actually one of my biggest stressors to be perfectly honest. I hate having to explain or defend myself to certain people in my life every time I order from a menu. You wouldn’t attack or questions someone who’s allergic for nuts for asking the restaurant if there’s nuts in an entree, then why would you roll your eyes if someone asks if there’s sugar or gluten or dairy, etc?  To that same point, you wouldn’t feel like you needed to apologize for having a nut allergy so don’t feel like you need to apologize for choosing not to eat food that doesn’t make you feel good! Trust me I know how hard this can be, I’ve watched clients struggle with it and it’s certainly come up time and time again in my life so I wanted to give you 3 tools today to really start owning your food sensitivities that I’m also going to be incorporating into my daily life!

3 TOOLS FOR OWNING YOUR FOOD SENSITIVITIES

1. TREAT IT LIKE AN ALLERGY. A food sensitivity is really an allergy of sorts anyway it’s just not always severe enough to send you to the hospital or lead you to popping a ton of Benadryl so your throat doesn’t close up. However, when you eat food that’s not working for your body, there is a very real reaction going on! Get clear on your symptoms, use tools like writing them down in your phone, as a graphic like mine or on an index card you carry in your purse so that when you’re tempted to eat them you are reminded of the consequences and can make a healthier choice for your body.

2. TALK ABOUT IT LIKE AN ALLERGY. When people ask you why you’re not eat X, instead of saying,”well everyone knows that X is not good for you, I read this article saying that if you eat X then yada yada yada insert whatever horrible things may be associated with X.” make it personal to you and say,” I don’t eat X because I have a really negative reaction to it, I experience X, Y, and Z symptoms and just feel better when I leave it out of my diet.” The power of this lies not only in owning your truth and prioritizing your well-being but also in letting the person off the hook. When we make something “bad” that the other person might consume, they immediately feel defensive or even guilty and that’s a lose-lose. When you make it about yourself and what happens for you, it’s genuine, approachable and much more effective at communicating your message with out making the other person feel judged.

3. PLANNING AHEAD. I think the worst part of not eating foods for me is when you go to a party or a restaurant and you have a really tough time ordering off the menu or finding something you can eat. It’s not that I actually mind, it’s more that I feel bad that everyone else now feels terrible because I can’t eat! So to side-step this I always look up new restaurants and check out what items off the menu I can order ahead of time or even call up and see if they offer a vegan option, steamed veggies, etc. Most places are more than happy to accommodate but figuring it out ahead of time makes everything a little smoother when your sitting down ready to enjoy dinner. I also love bringing food whenever someone invites me to a gathering, I love to cook and share my food so it’s genuinely fun for me but it’s also a good way to know that there’s always at least one thing I can eat at the party!

I hope these tools prove to be useful to you, I know they have really helped my life tremendously. And at the end of the day, you just got to OWN IT! You are such a magnificent, enlightened being that’s doing the best you possibly can to be your highest self and to take care of your physical and mental wellbeing and that is a beautiful thing. Stand in that presence, in that greatness, in that light and truth. Don’t let other’s opinions or negativity bring you down. More than likely, if there judging you it’s because they are not as far along the path as you are and seeing you show up for yourself like that reminds them of the work they need to do for themselves.

Sending you peace, love and light my GSS girls! xo!

A Little Note on INTENTIONS

                      When I saw my new friend, Desiree, discuss a conversation we had on her instagram feed, I was so moved at how she had taken my advice to heart and I just knew I had to share it with you all. Before I get into it, read what she said and I’ll chat a little more at the bottom.disordered eating, institute of integrative nutrition, healthy meal planning, healthy smoothie recipes

disordered eating, institute of integrative nutrition, healthy meal plans, healthy smoothie recipes

disordered eating, institute of integrative nutrition, healthy meal plans, healthy smoothie recipes

             So inspiring!!! I love how she was able to change her perspective and is now back on tract with a diet that’s going to keep her auto-immune disease in check and allow her to be the glowing, radiant being she is. I see this “intention situation” often in my clients with prior histories of eating disorders or disordered eating. They were so wrapped up in associating healthy food or limiting food with punishment and self-hatred that they have a hard time flipping the switch and realizing when it is okay to make certain food choices. My go to for those clients is always to discuss the intentions behind eating, sometimes even go so far as to tell them to silently recite the intention for their food before they eat it! If this is something you struggle with, try that for a week. Before you put anything into your mouth, whether it’s a green smoothie or a bacon cheeseburger, say to yourself, ” I am eating this food to nourish and fuel my body” or whatever intention that you connect with to get to that place of true self-love and wellbeing.

                It’s no wonder people feel negative emotions around dieting, even if you haven’t struggled with any severe disorder eating almost all of us of have put ourselves through the misery of diet at one point in our lives. I’m officially 26 days off sugar, if you asked my boyfriend, he’d say I’m just torturing myself, however because of the intention behind my actions ( exploring the benefits of eliminating sugar from your diet and test driving it for a couple clients who are interested in trying it) I have found it to be a totally exciting adventure! Don’t worry you’ll hear more about how it went in a later blog or vlog after my 30 days are up. My point is that because I’m doing it for fun, seeing it as an experiment and research for my clients who I absolutely adore, it’s no a brainer. The second you try to do a diet to “lose weight” or “fix yourself” it’s going to feel like depravation. Switch your focus to the FUN, to the LIGHT at the end of the tunnel, think about it as self-care. 

                Taking care of your body and fueling it would foods that support it’s best possible vitality is an absolutely wonderful thing. Stand in the power of doing something fabulous for yourself and if a certain style of eating or book your reading about food doesn’t seem to be in sync energetically and intentionally with that, then toss it! If you’re serious about changing your energy and feelings around food and dieting then reach out, email me for a breakthrough session at Cassandra@GoSweetandSkinny.com and let me walk you through it so you can start transforming those intentions ASAP.

I challenge you to write in the comments below this post what intention you are committed to shifting in your life! Tell me how that’s going to change the action itself. xo!

How to Lose the Last 5lbs

losethelast5lbs

 

Isn’t is always those pesky LAST FIVE POUNDS that we’re trying to get rid of!? I work with so many clients to help them make those small healthy  changes to get rid of those last 5lbs for good and with summer just around the corner, I wanted to share my “secret” with you! Watch this video, put this tool into action and you WILL see results! You just have to DO IT.Ready to go deeper and learn even more simple steps to start looking better and feeling great? Check out my Mindful Eating & Meditation video here.

If you enjoyed this video please LIKE , SHARE and SUBSCRIBE to GoSweetandSkinnyTV

BAKED Zucchini Chips

delicious baked zucchini chips

               I was craving a healthy snack this afternoon and decided to try my hand at whipping up some baked zucchini chips! I have been thinking about different healthy snack ideas for my upcoming Sweet + Skinny Detox Meal Plan and these fit right in perfectly! They are super healthy, easy to make and really satisfy that crunchy potato chip craving.

Baked Zucchini Chips

Preheat your oven to 225 degrees. Slice a zucchini very thin, you can use a mandolin if you have one but cutting them as thin as you can with a good knife works just fine! Spray 2 baking sheets with olive oil cooking spray and spread out your zucchini slices evenly so they do not overlap. Sprinkle some garlic, oregano and a little salt and pepper to  your liking and bake them for 1 hour and a half to 2 hours, depending how thin you slice. You’ll know they’re done when they get a little brown and turn crunchy! 

Mocha Protein Smoothie

Great recipe for a healthy, mocha protein smoothie. Delicious, packed with protein, superfoods and easy to make in your blender.

I’m not a big protein shake girl, it’s never really been my thing. So when I got a sample of body logix’s chocolate vegan protein powder, I just stuck it in my drawer. Fast forward to these past few weeks where I’ve been training for a half marathon and it has been really interesting finding just the right kind of breakfast to get me going before my run. It can’t be too heavy or I won’t feel well and it can’t be too light or I won’t run as long as I need to, so a protein smoothie seemed like it just might be right! I jazzed this one up by adding flaxseed meal and even snuck in some kale, of course.

Mocha Protein Smoothie
1 serving size of chocolate vegan protein powder ( I used bodylogix and it tasted good. It’s also soy free, dairy free, non gmo and has no artificial flavors. They DID NOT pay me to say this! haha)
1 frozen banana (but a regular one will do)
1/2 cup almond milk
1/2 cup coffee
2 tbsp flaxseed meal
1 cup of kale ( or just two handfuls of kale)
4 ice cubes

Blend it all together and enjoy! You can also add dates to make it a little sweeter but I’m off the sugar right now so that’s why I didn’t.

A Healthy Shamrock Shake

healthy shamrock shake recipe aka mint chocolate chip smoothie recipe for when it's not st. patrick's day!

For those of you who love being festive with your food as much as I do, here is a fun little smoothie you can whip up in the morning to show off some Irish pride! It’s also equally delicious, if you just need to satisfy a mint chocolate chip milkshake craving.. ;)

 

A Healthy Shamrock Shake (aka. my mint chocolate chip smoothie)

Simply blend 1 banana, 1/2 an avocado, 4 leaves of Romaine (or a handful of spinach), 1 cucumber (seeds out/skin off), 3/4 cup almond milk, a couple fresh mint leaves (if mint’s your thang – if not skip it!), a tbsp of cashew butter (any nut butter will do though!) and blend it all together! If you’re a mint chocolate chip fan – mix in some small vegan chocolate chips after it’s all blended. Enjoy your dessert for breakfast treat and skip all the green dye colored food during the day! 

Creamy Tofu noodles with glazed Brussel Sprouts and Carrots

 

Made this for myself right before I left on my trip to Cali and ended up packing it up to go with me for the airplane! Roasted veggies and rich, creamy noodles make for a hearty dish to nourish you in the crazy NY cold! Super simple and very hearty.

Creamy Tofu Noodles
1 bag of tofu shirataki noodles
3 tbsp of go veggie Parmesan cheese
2 tbsp of chopped or powders garlic
1 tbsp parsley
2 tbsp olive oil

Rinse and drain noodles. Place olive oil in a sautée pan on the stove along with the noodles. Keep on low heat and watching, stirring to move around noodles while adding other ingredients to taste. Noodles will hear quickly, the whole process should take 5-10 mins max.

Glazed brussel sprouts and carrots
1 cup of shredded carrots
1 cup of chopped brussel sprouts
2 tbsp of olive oil (or coconut oil)
1 tbsp of balsamic vinegar
3 tbsp of Dijon mustard
1 tsp onion powder
1 tsp garlic powder

In a large sauce pan on medium heat, add olive oil and vegetables. Stir constantly while adding balsamic, Dijon and spices to your taste. I like to cook them till the vegetables are hot and roasted.

Chocolate Covered Strawberry Smoothie

choccoveredstrawberrysmoothie

We all have those mornings that are hard to wake up to. The morning after something in our life goes terribly wrong. Maybe it’s just a bad review at work, maybe it’s a break up, maybe it’s something as earth shattering as someone you love passing. Regardless of the degree, at the moment we usually don’t want to eat anything or we want to eat everything just to comfort ourselves. Both paths will leave us empty and feeling horrible. So this morning, when I was having one of those dreadful mornings you never want to wake up for, I decided to treat myself to something delicious and nourishing for my body, my brain and my heart. Chocolate covered strawberries are one of my favorite things in the world and so I decided to make myself a chocolate covered strawberry smoothie! Even though I have no appetite and it would have been super easy to skip breakfast all together, I know that right now my body needs me to take care of it. This smoothie was SUPER yummy and helped brighten my other wise gloomy day – I hope it can do the same for you- or just make your already awesome day even better! xo

Chocolate Covered Strawberry Smoothie
1 cup of chopped organic strawberries
1/4 cup vegan choc chips
1 tsp of almond butter
6oz container of plain coconut yogurt
1/2 cup of chocolate nut milk
2 pitted dates
5 ice cubes

Blend it all together and enjoy! :)

Green Guru Smoothie

greenguru

Nothing is better than a GOOD green smoothie to start your week off in the right direction or get you back on track mid week! I love this particular one when I really want to feel nourished and full. It has lots of good for you fats so you won’t start getting the ‘hungries’ around 11am. It’s also fulling enough to drink post work out if you’ve had a really intense sweat session. Totally inspired by Kris Carr’s one in Crazy, Sexy, Diet, a book that I highly recommend to anyone wanting to be more mindful of what they put in their body and take better care of their ‘god-pod’ (body) as she would call it! I hope you give it a whirl for breakfast one day this week, I know it might sound a little funky for a smoothie but you’ll have to take my word, it’s pretty yummy and it will start your day off right and set the stage for making healthy choices all day long!

Green Guru

4 leaves of Romaine
1/2 avocado
1 cucumber
1 banana
whooping tbsp of almond butter
1 cup of coconut milk

Blend it all together and enjoy!

Join me live or online for my ‘Happier, Healthier Life NOW’ event

tasteauditionpic

                Treat yourself to some self-care at the end of Valentine’s Day weekend and join us for an hour and half of meditation and mindful eating that will have refreshed, re-energized and ready to give your health and wellness resolutions a one-two punch! I’ll take you through three meditations, a basic ‘everyday’ meditation to keep you on track with your health and fitness goals, one you can use in case of everyday stress-mergencies and finish with a more advanced meditation that will break through any mental clutter and leave you feeling refreshed to start your week! We will also go over 5 important strategies for more mindful eating that will transform the way you look at what you put in your mouth, help you slim down, have more energy and start loving your body. Best yet, you’ll start transforming your body without feeling deprived or restricted in any way. I’m excited! Are you!?

                      The event will take place in Midtown Manhattan – Sunday 2/16 at 7pm- 8:30pm However, if you are not a NYC local OR just can’t make it that day, I’m very excited to announce that for the first time EVER, we will be selling recordings of the event which will be emailed to you with in 24 hours of the event so you can watch it from the comfort of your own home! 

Click here to sign up now! :)

Asian inspired Romanesco

romanesco1

This adorable vegetable is called Romanesco and looks like a baby green cauliflower and tastes like a mix between broccoli and cauliflower. I HIGHLY suggest you try it if you haven’t already! Pick it up at your local farmer’s market and make it for dinner this weekend! I whipped up this super easy and delicious Asian inspired version the other night and wanted to share it with you. If you’re unsure how to cook this, follow this recipe and feel free to substitute the sauce for anything you like or just leave it plain with a little salt and pepper.

romanesco2

Asian inspired Romanesco

1 tbsp of coconut oil
2 tbsp of plum sauce
2 tbsp of ginger infused olive oil (or regular olive oil + chopped ginger)

Rinse and chop up your Romanesco (like you would a head of cauliflower or broccoli). Place a small frying pan on the stove with a tbsp of coconut oil in it and your Romanesco and sautee for a few minutes. While that’s cooking, mix your plum sauce and ginger olive oil together and then drizzle over the cooking Romanesco. It shouldn’t take more than five – ten minutes to cook since the Romanesco is so tiny but use your judgement on how crunchy you want the finished product. I love my veggies when they still have a bit of a crunch to them! ;)

Carrot Ginger Squash Soup

 

20120926_111511b83bfb

 

It’s absolutely frigid in NYC right now and as much as I do absolutely love my juices and smoothies, sometimes in the winter it just gets too darn cold for them! When this kind of chill strikes, I always turn to soups to heat me up and nourish me. This carrot ginger squash soup is not only delicious, it’s super easy to make and packed full of nutrients to give you energy and keep you warm! (It’s also vegan! psssh don’t tell!)

Carrot Ginger Squash Soup

Sauté 1/2 cup chopped onions, 1 tbsp fresh ginger and 1 clove minced garlic in 1 tsp olive oil for 3 minutes in medium pot. Add 1 1/2 cup low sodium vegetable broth, 1 cup frozen butternut squash cubes and 1 cup of carrot slices. Bring to a boil, and simmer for 5 minutes. With a hand blender, puree until smooth; if desired add broth for thinner texture. Season with salt and pepper to taste.

 

2014 Jumpstart to a New You intensive

Screen Shot 2013-12-30 at 5.07.25 PM

              Are you READY to get out of your own way and                                                                           FINALLY start having the body and life you want?!

                         Do you want to start 2014 off right and make sure it’s                                                             your  HAPPIEST and HEALTHIEST year yet?!

Maybe you’ve tried countless diets, detoxes and cleanses and this year you’re ready to get REAL. You want to STOP stressing so much about food and weight and start loving your body! Okay, maybe that involves losing a few pounds as well, THAT’S OKAY! You can lose weight naturally by learning how to eat right for your body and finding out what foods work for YOU.

My mission with my ”2014 Jumpstart to a NEW YOU intensives” is to help support you in finding the actionable steps to make your healthy New Year’s resolutions STICK this year.

Whether that includes losing 10lbs, eating less processed foods, going vegan, learning to meditate or just trying a juice cleanse for the first time, it doesn’t matter! Decide what YOU want to shift this year! What are YOU committed to making happen? And then let me help you! Email me ASAP at Cassandra@GoSweetandSkinny.com to schedule a 2hr skype or in person meeting, if your in the NY/NJ area.

Here’s what you’ll get from our TWO – HOUR INTENSIVE SESSION: – specific ACTIONABLE goals for the next month – personalized recipes + guidance for YOUR goal – a sample week long meal plan (if appropriate to your goal) – personalized advice and tools on HOW to stick to your plan – 3 weeks of email support following our sessions – a summary of our session with key points – access to our PRIVATE 2014 Jumpstart facebook group – where you can support each other with your goals as well as get more personal insights from me!

Are you ready to invest in YOURSELF this year? Why not let 2014 be the year you FINALLY start looking and feeling AH-MAAZING!?!

It’s ONLY $200 and a great way to kick off your New Year right!
PLEASE, I urge you to book your session NOW, do not hesitate, these WILL book up and I do not want any of you to miss out!

Email me today! I can’t wait to help support you in making 2014 your sweet and skinniest year yet!

cassandra@gosweetandskinny.com

or go ahead and schedule one today at meetme.so/CassandraBodzak

Why I’m JUICING!

I’m on DAY FOUR! Going strong and feeling amazing, my cleanse officially ends on midnight tomorrow night as I ring in 2014 and I could not be happier! But WHY am I cleansing!? Even my dad asked me,”You are already so CLEAN from all the food you eat, I don’t get it, why do you need to cleanse?!” haha Leave it to dad! Well for me, it’s not really about losing weight or even necessarily “cleansing”. Juicing gives me AMAZING energy, pure, all natural drive and a clear head. It helps me zero in on what I need to accomplish and also connect to a deeper place inside me so that when I meditate and write, it’s really coming from a deep loving place that’s true to my core. Of course, after thanksgiving and christmas, it’s always a beautiful reminder of just how GOOD are bodies can feel when we are putting the good stuff in and not weighing it down. I thought what better way to say hello to 2014 than with a clear head, an open heart and an energized body! If you have any questions about juicing or are thinking about juicing in the new year feel free to comment below and I will do my best to answer all of them! For more info on the juice cleanse I’m doing, just check out my book “Juicespiration”. peace, love and green juice! Cassandra

My interview with Jordan Younger of TheBlondeVegan.com


It was so much fun to meet up with Jordan Younger, vegan smoothie queen and creator of TheBlondeVegan.com. She is such a vibrant and inspirational lady and I’m very pleased to share with you part 1 of our interview! Check her out! :)