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How to increase your metabolism

What is Metabolism?

This word “metabolism” is thrown around a lot these days.

You know that if yours is too slow you might gain weight. But what exactly does this all mean?

Well, technically, “metabolism” is the word to describe all of the biochemical reactions in your body. It’s how you take in nutrients and oxygen and use them to fuel everything you do.

Your body has an incredible ability to grow, heal, and generally stay alive. And without this amazing biochemistry YOU would not be possible.

Metabolism includes how the cells in your body:
●  Allow activities you can control (e.g. physical activity etc.).
● Allow activities you can’t control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).
●  Allow storage of excess energy for later.

So when you put all of these processes together into your metabolism, you can imagine that these processes can work too quickly, too slowly, or just right.

Which brings us to the “metabolic rate”.


What is the Metabolic Rate?

This is how fast your metabolism works and is measured in calories (yup, those calories!).

The calories you eat can go to one of three places:
● Work (i.e. exercise and other activity)
● Heat (i.e. from all those biochemical reactions)
● Storage (i.e. extra leftover “unburned” calories stored as fat)

As you can imagine the more calories you burn as work or creating heat, the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.

There are a couple of different ways to measure metabolic rate. One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you’re not being physically active.

The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.

What affects your metabolic rate?

In a nutshell: A LOT!

The first thing you may think of is your thyroid. This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism. Of course, the more thyroid hormone there is the faster things will work and the more calories you’ll burn.

But that’s not the only thing that affects your metabolic rate.

How big you are counts too! Larger people have higher metabolic rates; but your body composition is crucial! As you can imagine muscles that actively move and do work need more energy than fat does. So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be. Even when you’re not working out.

This is exactly why weight training is often recommended as a part of a weight loss program. Because you want muscles to be burning those calories for you.

The thing is, when people lose weight their metabolic rate often slows down which you don’t want to happen. So you definitely want to offset that with more muscle mass.

Aerobic exercise also temporarily increases your metabolic rate. Your muscles are burning fuel to move so they’re doing “work”.


The type of food you eat also affects your metabolic rate!

Your body actually burns calories to absorb, digest, and metabolize your food. This is called the “thermic effect of food” (TEF).

You can use it to your advantage when you understand how your body metabolizes foods differently.

Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%. By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

Another bonus of protein is that your muscles need it to grow. By working them out and feeding them what they need they will help you to lose weight and keep it off.

And don’t forget the mind-body connection. There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.

This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.


Enjoy this recipe. A delicious way to add protein to your dinner.

Lemon Herb Roasted Chicken Breasts

(Serves 4)


  • 2 lemons, sliced
  • 1 tablespoon rosemary
  • 1 tablespoon thyme
  • 2 cloves garlic, thinly sliced
  • 4 organic chicken breasts (boneless, skinless)
  • dash salt & pepper
  • 1 tablespoon avocado oil

Preheat oven to 425F. Layer ½ of the lemon slices on the bottom of a baking dish. Sprinkle with ½ of the herbs and ½ of the sliced garlic.

Place the chicken breasts on top and sprinkle salt & pepper. Place remaining lemon, herbs and garlic on top of the chicken. Drizzle with avocado oil. Cover with a lid or foil.

Bake for 45 minutes until chicken is cooked through. If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).

Serve & enjoy!

Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!


If you are ready to increase your metabolism through the power of nutrition and fitness, consider joining the THRIVE program {your one-stop wellness program}. Combining the expertise of a certified personal trainer + a certified nutritional therapy practitioner, you will have everything you need to start THRIVING in your health and wellness! Learn more here. 




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Three Ways to Avoid Overeating at Meals

Sometimes those holiday feasts are just amazing. And it’s not just the abundance of delicious food but also the people, the decorations, and the ambiance. It is way too easy (and common) to indulge on those days and to do a little overeating.

But it doesn’t always stop there. Sometimes we overeat on regular days. Or at regular meals. Or All. The. Time.

Here are three tips to avoid overeating at meals.
(Psst, turn these into habits and ditch the willpower!)


When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass of water before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss (…just sayin’). Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast, but drinking enough water has been shown to slightly increase your metabolism. Win-win! I recommend drinking water 30 minutes prior to eating any food and not chugging right before a meal. Drinking too much before eating could dilute your digestive juices.


You’ve heard of mindfulness, but have you applied that to your eating habits? This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment, being mindful when you eat helps to focus your attention on your meal.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful. Notice and appreciate the smell, taste and texture. Breathe. This can help prevent overeating because eating slower often means eating less. This will also put you in a parasympathetic state which is our “rest and digest” state. What’s the use in eating delicious and nutritios food if you can not digest it! Ya know?

Also when you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full. So take your time, pay attention to your food and enjoy every bite.

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites. For reals!


You may be yearning for that rich, creamy main dish. But don’t start there. (Don’t worry, you can have some…just after you’ve eaten your salad).

Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals, but they also have some secret satiety weapons: fiber and water. Fiber and water are known to help fill you up and make you feel fuller. They’re “satiating”. And these secret weapons are great to have on your side when you’re about to indulge in a large meal.

To recap – Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.

Here is a great idea for making water delicious…

If you’re not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:

● Slices of lemon & ginger
● Slices of strawberries & orange
● Slices of apple & a cinnamon stick
● Chopped pineapple & mango
● Blueberries & raspberries

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning. They’re already washed and cut, and will help keep your water colder longer. ENJOY!!



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Did you know gut health is intricately linked to autoimmune conditions?

It’s true! The health of your gastrointestinal system determines what nutrients are absorbed into your bloodstream and what bacteria, toxins and allergens are kept out of your bloodstream.  With 70% of your immune system located in your gut, it is critical to keep this vital system working optimally.  There are some simple practices one should consider incorporating into their lifestyle when supporting the immune system.

A diet high in processed and nutrient deficient foods increases the probability that the good and bad bacteria in the gut will get out of balance.  This dysbiosis, as well as consuming foods that the body may be sensitive to, can damage the lining of the small intestine creating what is known as intestinal hyper-permeability in scientific circles, and referred to by many as leaky gut syndrome.

What is Leaky Gut Syndrome?

When someone has Leaky Gut Syndrome, the tight junctions that line the small intestines essentially become loose and allow bacteria, not fully digested proteins and fats and other wastes to “leak” into the bloodstream. This causes an immune response, which produces inflammation and may increase the likelihood of autoimmune disease development.

A leaky gut can lead to:

  • Inflammation
  • Bloating and Gastrointestinal Distress (IBS)
  • Fatigue
  • Skin Conditions
  • Food Sensitivities and Intolerances (known or unknown)
  • Malabsorption of Nutrients
  • Anemia
  • Autoimmune Disease….and more

There are many factors that can contribute to the development of Leaky Gut Syndrome, including: 

  • Poorly managed stress can lead to a compromised immune system, creating greater susceptibility to foreign invaders. Chronic stress is also known to slow the digestive process.
  • An insufficient diet, high in processed foods and sugar and low in fiber, has been linked to leaky gut. Without enough fiber in the diet, it takes much longer to digest food.  Adding insult to injury, highly processed foods are high in sugar, sodium, chemicals and unhealthy fats, all of which create inflammation in the digestive tract.  Note that gluten is a known irritant to the gut lining.
  • An overload of toxins in the system stresses the immune system and hampers the body’s ability to repair. Environmental toxins deplete the body of important trace minerals and create acidity in the body.
  • An imbalance of gastrointestinal bacteria, called dysbiosis, can be a real problem if the “bad” bacteria are out numbering the “good” bacteria. Yeast (candida), parasites, amoebas and other harmful bacteria irritate the gut lining and are suspected as contributing to leaky gut.
  • Overuse of NSAIDs and other drugs, including antibiotics, birth control, antacids, steroids, chemotherapy and radiation therapy, can disrupt gut bacteria balance as well as damage the lining of the intestinal tract.
  • Alcoholic beverages are not easily metabolized and put great strain on the liver. This can impact digestion and the toxins associated with alcohol are also known to damage the gut lining.
  • Consumption of the proteins found in conventional dairy, GMO and hybridized foods have been linked to damage of the intestinal lining.
  • Consuming grains that are NOT properly prepared has been known to irritate the gut lining, leading to damage if consumed with regularity.  When grains are properly prepared, (which includes soaking, fermentation and sprouting) the body is better able to digest them and absorb valuable nutrients.  Unfortunately, grains today are rarely prepared in this fashion.



Many doctors believe that an autoimmune disease diagnosis often goes hand in hand with a leaky gut.

In order to quell the inflammation and immune system response, consider incorporating some simple practices that are supportive to your gut health may be very beneficial to your overall health and wellness. 



Tips for Optimal Gut Health

  1. Eat an Anti-inflammatory Diet

    Consume an anti-inflammatory diet of whole, unprocessed foods rich in a variety of vegetables, fruits, lean, well sourced protein and high quality fats.  Remember, if you have a leaky gut, you likely have inflammation.  It is critical to quell this inflammation if healing is to occur.

    Consider eliminating the following highly inflammatory foods: Gluten, Wheat, Dairy, Sugar and Processed Foods

  2. Make Bone Broth

    Remember when you were a little kid and your mom would make homemade chicken soup when you were sick?  For centuries, homemade bone broths have been common in traditional diets because they are a concentrated source of nutrients offering considerable depth of flavor, they are easy for the body digest and considered by many to promote healing. See, Moms know a few things!

    Bone broth can be made from chicken, beef, lamb, fish or other animal’s bones – just make sure you are getting the highest quality bones to make your broth.  It’s the long slow cooking of the bones with some form of acid (raw apple cider vinegar or lemon juice) that releases the therapeutic properties that are believed to be highly beneficial to the gut.

    This simple broth contains collagen, gelatin and the amino acids glutamine, proline and glycine, all essential for the health of your gut lining.   Bone broth also delivers numerous minerals in a form that is easily absorbable.  These include magnesium, calcium, sulphur, silicon, phosphorus and more.

    Bone broth is a delicious way to nourish your gut and support its optimal health each and every day.  I recommend sipping at least two cups each day and using your bone broth when cooking things like gravies, stews, soups, etc.

  3. Include Coconut Products

    Coconut products are believed to be particularly good for gut health.  Why?

    Coconut contains medium chain fatty acids that are much easier to digest than other fats. Fermented coconut products, like yogurt or kefir, add healthy probiotics to the intestinal tract. Coconut oil is antifungal, antimicrobial and antibacterial. Regularly consuming coconut oil can help with the absorption of nutrients by helping to control the proliferation of bad bacteria and parasites.

  4. Consume Soft, Cooked Foods

    It is often recommended that for the first few weeks primarily soft, cooked foods, such as soups or stews, should be consumed. These foods are easily digested and enable the body to take that time to repair and restore the gut.

    Once you feel you are ready to introduce raw vegetables and fruits, it is recommended that you do so slowly and methodically.  If at any point you experience discomfort, return to a more simple diet of soft, cooked foods and consult with your doctor.

  5. Healthy Gut Flora

    Having a good balance of healthy gut bacteria is important for optimal gut health.  Below are some of my personal strategies for making sure my gut flora is balanced.

    Talk to your doctor about taking a high quality probiotic. If your doctor approves, I recommend purchasing three different high quality brands and rotating them. As you finish one bottle, open a different brand.  This is beneficial because each brand will include different strains of probiotic bacteria.  You have thousands of different strains in your gut and it’s important to support as many different ones as you can.

    You can find good quality probiotics at your local health food store or order them online at Amazon, Vitacost.com or ThriveMarket.com.  Some of my favorite brands include: Primal Defense, Trace Minerals, Renew Life, and Prescript Assist.

    Try Kombucha, a delicious fermented tea rich in B vitamins and healthy bacteria. This is a great way to “drink” your probiotics, but BEWARE.  If you know or suspect you might suffer from candida overgrowth, then skip the kombucha as it is fermented with sugar and can have a higher sugar content that what is ideal.  I always recommend checking the sugar content of these drinks and choose the one with least amount.

    Coconut water kefirs, such as Kevita (my favorite!) or Inner-Eco, are delicious and a great alternative if you want to skip the sugars in kombucha. These drinks often have as few as 3 grams of sugar per bottle.  My favorite way to enjoy this healthy beverage is in a wine glass!  Like kombucha, they are also fermented and have an abundance of B-vitamins, probiotics and enzymes.  And, if you want to try your hand at making your own, there are loads of recipes you can find online.

    Fermented vegetables have been a main stay in many cultures for much of history. Not surprising as these foods are rich in enzymes, probiotics, B vitamins, Omega 3 fatty acids and help to balance the pH of your system.  They are super easy and a lot of fun to make!  Consider adding a tablespoon to 1/4 cup of fermented vegetables to each meal.

  6. Digestive Enzymes

    To support your gut health, it is often recommended to supplement with digestive enzymes at each meal.  These are believed to help your body fully digest food and aid in better nutrient absorption.

  7. Supplement with a Whole Food Vitamin

    Taking a high quality multivitamin is very important to ensure you getting all necessary nutrients.  When the gut is compromised, it is likely that nutrients are not being well absorbed.   I also recommend rotating your multivitamin, because each brand has their own “recipe.”

  8. Additional Supplements to Consider

    Before beginning any supplements, always consult with your physician and have appropriate blood work done.

     – Glutamine is an amino acid critical to rebuilding the intestinal lining.

    – Aloe Vera Juice is easy to add to your morning smoothie, and is very soothing the intestinal wall. It is anti-inflammatory as well.

    – Zinc is necessary for cell turnover in the body and is a critical component to a healthy gut. Zinc competes with copper, so if you plan to supplement, consult your doctor to be sure you balance these two minerals.

    – Collagen is not just essential for healthy looking skin, but also helps to restore integrity to the gut lining and contains amino acids that are essential for cell growth and repair. If you choose to supplement with a powder (works well in smoothies!), be sure to choose one from grass-fed, pasture raised cows, free from chemicals and antibiotics.

    – Slippery Elm is often used to support gut health as it is anti-inflammatory and coats the lining of the gut, protecting it from damage due to toxins and pathogens.

    – Omega 3 fatty acids are highly anti-inflammatory, beneficial to gut repair and support a healthy immune system.



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Food combining and mono meals for better digestion

Food Combining

You’ve probably heard the saying “You are what you eat.”  I believe this to be true.  But I also believe that you need to take it one step further.

“You are what you can digest.”

For someone who struggles with digestive dysfunction or symptoms of a sluggish digestive system, eating mono meals and/or paying close attention to food combining could be very beneficial.

What is a mono meal?

What exactly is a mono meal and why is it beneficial? Very good question which can be answered by taking a step back in time. You see our ancestors, for thousands of years, wouldn’t have had access to the diverse array of delicious foods we have when we open our fridge.  It would’ve been more of a scenario like you found a berry bush at it’s prime ripeness. Ancestrally we would’ve understood that with no way to preserve such bounty, we’d have to eat as much as we could right then and there. Our bodies and brains are much better adapted to this since it’s how humans ate for the majority of their time on this earth.

food combiningA mono meal is just a fancy way of saying, fill yourself up on a meal that consists of ONE thing. Eat a big bowl of just watermelon, eat four bananas, a big bowl of steamed sweet potato etc.  The benefits of mono meals are mainly to do with digestive health. They remove the burden of your digestive system having to differentiate from an array of different substances which all require different enzymes.

The way we eat doesn’t always make sense. Combining starches, proteins, fats and sugars is bound to create a digestive burden which shows up as discomfort, gas and other pesky digestive issues.  When you take a break from complex meals, your organs have a chance to rejuvenate. Detoxification naturally happens at this point and you might find that when you go back to eating as usual, you digest your food better and have more energy.

This leads me to my next point…

What is food combining?

Food combining is a system of eating foods that combine together efficiently to assist digestion so that your digestive tract does not have to work so hard to give you the nutrients you need for energy.  It takes into account the area of digestion for each food within the digestive system and the complexity of digestion for each food.

There are three primary categories of food: proteins, carbohydrates, and fats.  Each category of food requires different enzymes for proper digestion.  So here are a few good rules of thumb to follow:

DO NOT EAT PROTEIN AND STARCHES AT THE SAME MEAL.  Proteins begin their digestion in the stomach where the stomach secretes hydrochloric acid and the enzyme pepsin to break down the food in a highly acidic environment.  When you eat starches, digestion first begins in your mouth, then your stomach secretes the enzyme ptyalin to create an alkaline condition.  Eating starches and proteins at the same meal will neutralize each other and will prevent proper digestion of either food.  Proteins need a highly acidic environment.  Starches need an alkaline environment.

food combiningEAT FRUITS ALONE, ESPECIALLY MELONS.   This is because when fruit is eaten, the digestive process works very quickly and our body uses different enzymes to digest the fruit. The simple sugars contained in fruit need time to be completely absorbed by your body.  If you eat fruit close to a meal, especially right after a larger meal and combine with other foods, it’s held in the stomach too long along with other foods and will rot and ferment in the gut.  Fermentation can lead to gas, rob you of energy, and slow down your digestion.  Now let’s talk about melons.  Melons do not digest well with other foods, period.  And they will frequently cause problems unless consumed by itself.

To recap, here are the best methods for food combining.  

  1. Eat fruit alone.
  2. Eat proteins with non-starchy foods.
  3. Eat starches with vegetables.

Your gut is really your first line of defense for sickness prevention and ultimate health.  It’s easy to forget so I always like to remind my clients that 80% of the body’s immune system lives in the gut.  If you have suffered for a long time with energy issues, poor digestion and inflammation, then you may want to consider food combining.  What have you got to lose?

Do you need support for your digestive health?  Nutritional therapy could be just what you need.  I work with clients across the US and specialize in digestive health, adrenal health, blood sugar and so much more!  Learn about my practice and services here.  http://cecemcclintick.com/work-with-me/


Why I fell in love with digestive enzymes


When I started learning about all the toxins I was putting into my body through years of processed food, I was horrified. I started to ask myself, how can I help my organs to get rid of these toxins more effectively? How can I help my gut to repair itself so that I don’t have bloating and gas for the rest of time? The answer wasn’t far away. The answer in part, for me, was digestive enzymes, especially in the beginning of my gut health journey.

untitled-designHOW ENZYMES WORK

Our organs produce digestive enzymes and different enzymes work on different foods. There are specific enzymes for starches and carbohydrates, proteins and fats.

We can also access enzymes from external sources like raw fruits, vegetables, cold pressed oils and raw dairy. Yet when these foods are heated, the enzymes quickly denature and our organs are forced to carry the whole load. This is stressful to our bodies, and a lot of work. Mostly humans have had access to a certain percentage of raw foods but in the last 50 years we’ve transitioned into a highly processed {cooked diet}.

By incorporating digestive enzyme supplements and eating more raw foods, I quickly went from bloated and uncomfortable most of the time to energized and light. Giving my body exactly what it needed to break down and easily assimilate the food I was taking in made all the difference. Because when your body has to pour all it’s resources into breaking down the food you’re eating, there isn’t much space left for anything else.

Digestive enzymes were a simple addition that helped me so much in the early repair stages. Now that I’ve got my diet figured out I don’t supplement with them anymore but I think they’re a great short term solution to digestive issues.




If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then I would love to work with you.  Optimal wellness begins with the gut.  I offer 1:1 nutritional coaching where I can help educate you on how the digestive system works, and support your digestive needs with nutrition.  I have also created my signature RESTORE YOUR GUT HEALTH program perfect for those struggling with digestive issues.  Schedule your FREE 30 minute consultation and we can start you on your way to a healthy gut!

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The power of Avocado Oil and how to use it

AVOCADO OIL is a nutrient dense oil that should be in everyone’s cupboard. It’s great for cooking, skin care and digestive health and offers more benefits than I can list. It might just be the next coconut oil… maybe.

So what’s so great about avocado oil?

Oleic acid – The same fatty acid that makes olive oil so amazing, oleic acid is good for the immune system, heart health and cholesterol. It can also withstand oxidation much better than most oils. This makes it last longer without going rancid and better at withstanding high temperatures.  Such an amazing oil to roast your veggies!

Vitamin E – An essential vitamin for healthy skin, hair and nails, vitamin E helps prevent against the oxidative damage cause by free-radicals.

Digestion – Avocado oil is great for gut health for similar reasons as avocado itself. Cold pressed avocado oil is rich in enzymes and healthy fats that help stimulate your body to repair itself.  For those with IBS (Irritable Bowel Syndrome) this oil is the perfect choice as it can help reduce and eliminate the unpleasant symptoms.  It is also a GAPS diet approved oil, as it is so easy on the body.

How to buy Avocado oil

I recommend purchasing organic, unrefined and cold-pressed Avocado oil.  Store in a cool dry place, away from light and heat.


     Homemade Mayonnaise

  • 1 egg
  • 1 cup avocado oil
  • 1 teaspoon lemon juice
  • 1 teaspoon dijon mustard
  • ½ teaspoon salt

Add all ingredients to a wide-mouth mason jar, use an immersion blender and lift up and down for 30 seconds,            presto, you’ve got delicious and nutritious homemade mayo!

If you don’t have an immersion blender you can use a regular blender. Start by adding the egg and on medium              speed slowly drizzle in the avocado oil until thick. Add the other ingredients and enjoy!

Salad Dressings and Marinades

Try swapping avocado oil into your favorite salad dressing and marinade recipes.

     Creamy Lemon Basil Avocado Oil Dressing

  • 1 tablespoon homemade mayo
  • ¼ cup avocado oil
  • 1 tablespoon lemon juice
  • 10 basil leaves, finely chopped
  • 1 garlic clove, minced

Mix all ingredients together and serve with fresh greens.

     Tamari Ginger Avocado Oil Marinade

  • 1 inch piece ginger, finely chopped
  • ¼ cup tamari
  • ¼ cup avocado oil

Use as a marinade for chicken breasts, steak, tempeh or pork chops.

Add all ingredients to your blender and process until super smooth.

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Massaged Kale with Fennel

This salad is delightfully nourishing and gives you all the benefits of kale, without the digestive distress. When you massage kale you break down some of the tough fibers in the cell wall that make raw kale hard to digest.

When I started eating healthy I couldn’t digest kale very well. It upset my digestion and I didn’t get what all the fuss was about. If this happens to you the solution is to either steam your kale or massage it. This recipe is one of my favorites because you still get all the amazing benefits of raw kale: the enzymes, magnesium, vitamin C and more.

Massaging nourishing oil and lemon juice into the kale also help make the nutrients more bioavailable and easier to assimilate. Plus, it tastes delicious and can be paired with grilled chicken or fish for a classic healthy meal.


  • 1 bunch kale, chopped
  • 1 large lemon, juiced
  • 1 large garlic clove, minced
  • ¼ cup extra virgin olive oil
  • Sea salt and black pepper to taste
  • 1 cup shredded carrots
  • 1 cup chopped celery
  • ½ cup thinly sliced fennel
  • ¼ cup pine nuts


  1. Add kale to a large mixing bowl along with lemon juice, garlic, olive oil, salt, and pepper. Using clean, bare hands, massage the kale until it is wilted (about 2 to 3 minutes).
  2. Once the kale is ready, top your salad with carrots, celery, fennel, and pine nuts. No extra dressing is needed.

If kale is something that’s hard to digest for you, there might be a deeper issue that needs to be addressed. If you want to be able to eat whatever you want and have no digestive issues, I would love to work with you.  Gut health is one of my passions and I offer a wonderful 8 week Gut Health Program to my clients.  Send me an email cece@cecemcclintick.com to schedule your FREE 30 minute consultation to determine if this program may be just what you need.


Chia Pudding made EASY!


Chia pudding is my go-to dessert because it’s incredibly healthy AND delicious. There are 101 ways to make chia pudding (maybe more) but today I want to share a few of my favorite combinations and how you can get super creative with your own pudding concoctions.

The Basics of Chia Pudding

Once you’ve got the basic principles of chia pudding down you’ll be able to create any combination of flavors you can imagine.

3 tablespoons of chia seeds to 1 cup of liquid

From there the options are endless! Just make sure to mix each combination up thoroughly so the chia seeds are evenly distributed and any powders dissolve completely. Try these and feel free to experiment with your own favorite flavor combos.




Here are some of my favorite combos (each makes 1 serving)

Add all ingredients to your blender and process until super smooth.

  • Tropical Rain – 3 Tablespoons chia seeds + ½ Cup guava juice + ½ Cup coconut milk
  • Razzies and Cream – 3 Tablespoons chia seeds + ½ Cup raspberry puree + ½ Cup almond milk
  • Orange Creamsicle – 3 Tablespoons chia seeds + ¾ Cup orange juice + ¼ Cup coconut cream
  • Strawberry Basil – 3 Tablespoons chia seeds + 1 Cup strawberry puree + 5 basil leaves, finely chopped
  • Energy Gel – 3 Tablespoons chia seeds + 1 Tablespoon lemon juice + 1 Tablespoon lime juice + ¾ Cup water + 3 drops stevia
  • Chocolate Dream – 3 Tablespoons chia seeds + 1 Cup almond milk + 1 Tablespoon cacao powder + 3-5 drops stevia
  • Spirulina Mint – 3 Tablespoons chia seeds + 1 Cup cashew milk + 10 mint leaves, finely chopped + 1 teaspoon spirulina powder  + 3-5 drops stevia

A few health benefits of chia seeds

Known as a superfood, chia seeds are rich in fiber, omega 3 fatty acids, protein, vitamins and minerals.

  • Heart Health:  Helps to reverse inflammation and lower blood pressure.
  • Digestive Health:  Constipated?  Try chia seeds!  Since they are high in fiber, they help promote bowel regularity and healthy stool.
  • Blood Sugar:  According to the National Institute of Health, seeds like flax and chia seeds can be a natural blood sugar balancer due to it’s high fiber content and healthy fat.

Did you know that I LOVE, LOVE, LOVE sharing recipes with my clients to help support optimal health.   Send me an email at cece@cecemcclintick.com and let’s chat about how we can work together.


Best Vegetarian Proteins

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Here is a list of some of the best vegetarian proteins you can add to any meal.

1.Protein Powders – Protein powders are a great option for building lean muscles and keeping up your energy. If you’re looking for a grain-free option, some of my favorite plant-based powders are hemp and pea. You can add a protein powder to your smoothie, to a dip or soup, or even a sweet potato as an afternoon pick me up. 

2.Spirulina – Spirulina contains the highest form of protein found anywhere in the world (70%). One ounce contains 16 grams of protein. This superfood is recommended for those seeking to lose weight and who want to maintain great health. I suggest adding a tablespoon to a smoothie each day, and you can even add one to water at night.

3.Bee Pollen – These granules, created by bees from flowering plants, are another nutrient-dense food that has 5 to 7 times more protein than beef. These immune-boosting, little seeds give you the power you need to fight colds and provide you with a great boost of energy.

smoothie-865632_960_7204.Goji Berries – These red berries are not only a source of complete protein with 18 amino acids, and all 8 essential amino acids, but have 500 times more vitamin C per ounce than oranges. You can add these to trail mix, smoothies, soups and salads, or you can eat them alone.

5.Hemp – A complete source of protein (36%), hemp is also a rich and balanced source of Omega-3 and Omega-6 fatty acids, including the rare form of GLA (Gamma Linoleic Acid). Just three tablespoons has 10 grams of protein.

6.Chia Seeds – These contain essential fatty acids and protein, and are a soluble fiber. The protein content is 4 grams per ounce, they taste delicious, plus they can be added to soups, smoothies and salads.

7.Tempeh – Unlike other forms of soy, this fermented form is easy to digest. A half cup has a whopping 15 grams of protein.

8.Kale and Greens – Greens are loaded with protein, so adding these to your smoothies is essential. Just one cup of kale is 2.9 grams of protein. You can juice kale, make a kale salad or add it to your smoothie.

9.Non-Dairy Milk – You can get a nice amount of protein in hemp milk, almond milk and even coconut milk. On average, one cup holds 5 grams of protein.

10.Coconut Milk Yogurt or Coconut Milk Kefir – This is a great way to load up on a medium chain fatty acid, which most people are deficient in. Plus, you can add a plant-based protein to this drink, and you have a simple drink loaded with calories and protein to keep you satisfied.

11.Sunbutter and Seeds – Sunbutter (sunflower seed butter) is the perfect on-the-go trick for getting protein into your body. Simply top an apple with sunbutter for a healthy dose of protein. Or, add seeds (sunflower, pumpkin, etc.) to any salad, soup or vegetarian meal to boost your protein levels. On average 2 tablespoons equal 5 grams of protein.

12.Nutritional Yeast – This is loaded with B vitamins and amino acids, and 2 tablespoons equals 8 grams of protein.

13.Avocado – Adding 1 whole avocado to a salad is 2.7 grams of You also get a healthy dose of fat, which will help you lose weight and detox properly.


My top tips for curbing sugar cravings + 2 yummy treats!

As I’m sure you know, humans often crave sugar the most when stressed or tired. These are moments when we are depleted either emotionally or physically. However, in order for you to kick the sugar habit, it’s important that you learn to take time out for yourself and find sources of pleasure besides food. Incorporate habits into your life that allow you to de-stress.

My top tips for curbing sugar cravings:

  • Stay hydrated. Often times when we crave sweets or food, we are thirsty more than we are hungry. Drink a glass of water and see how you feel after.
  • Make sure you’re getting enough protein and healthy fats to keep you feeling satisfied throughout the day.
  • Have some low-glycemic (sugar) fruits, like berries, green apples, and grapefruit.
  • Add root vegetables, figs or dates to your diet, which will provide you with natural sweet
  • Sprinkle cinnamon on fruit, in your smoothie or in your coffee substitute. It tastes delicious and is known to satisfy a sweet tooth craving.
  • Enjoy a cup of herbal tea with stevia.
  • Stevia is my favorite sugar substitute because it’s a natural sugar that does not lead to blood sugar imbalances.
  • Do something you love that doesn’t involve food — sometimes we need food for the soul, not just the belly.

Desirable Sgars

Quick and Healthy Snack Ideas:

  • ½ grapefruit with 2 tablespoons of shredded coconut and 1 tablespoon of tahini
  • 1 green apple with 2 tablespoons of tahini
  • Celery sticks with 2 tablespoons of pumpkin seed pâté
  • ½ sweet potato with 3 tablespoons of hemp seeds, a sprinkle of cinnamon and 1 teaspoon of raw honey
  • 2 protein balls
  • 1 green juice with 1 tablespoon of coconut oil
  • ½ cup berries with 2 tablespoons of pumpkin seeds
  • ¼ cup pumpkin seeds with ½ grapefruit
  • ½ cup pineapple with ⅛ cup sunflower seeds
  • ¼ avocado with a slice of tomato and sea salt


Ready for my 2 yummy and healthy snack recipes?!?!?


Makes 2 servings

  • 1 avocado, mashed
  • 1 tablespoon cocoa powder
  • 2 tablespoons chia seeds
  • 1 cup dairy-free milk
  • 1 tablespoon maple syrup or another sweetener from the list above (optional)

 MIX THE INGREDIENTS. Mix all ingredients together in a bowl. Place saucepan over low heat and add mixture. Cook over low heat until the chia seeds expand, and pudding thickens (about 10 minutes).



Makes 2 servings

  • 1 can coconut milk, refrigerated for several hours
  • 1 teaspoon coconut oil
  • 2 apples, cored and sliced
  • 1 teaspoon raw honey
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg

Place a can of coconut milk in the refrigerator for several hours. The coconut milk fats will harden. Scoop this cream off of the top.

COMBINE THE INGREDIENTS. Add coconut oil to a sauté pan over medium heat. Add the apple slices. Warm for 3 to 5 minutes. Transfer to two serving bowls. Top with coconut cream (the hardened coconut milk fat), raw honey, cinnamon, and nutmeg.