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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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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.



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.


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POPCORN! The healthy, easy and delicious snack.

Hey Moms!  Want an easy, healthy and delicious snack?

POPCORN!!  It’s one of our family favorites.  Can’t believe how excited the kids get to eat it.  And…the smell of coconut oil throughout the house is delightful.  You can also change up the flavors by adding different spices.  How about pumpkin spice, cinnamon, nutmeg, paprika, cayenne, coconut flakes, grass-fed butter or some organic chocolate chips added for flavor?  Oh, maybe even PB-2 would be yummy too!  I just thought of that one.  Might try that next with some mini-chocolate chips.  Anyway, the point is HAVE FUN WITH THE FLAVORS.

Here is one yummy recipe for you to try.  This makes one serving.


  • 3 cups air-popped organic popcorn
  • 1 tsp. unrefined coconut oil
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. ground nutmeg
  • Place popcorn in a large bowl
  • Drizzle with oil and mix
  • Sprinkle with cinnamon and nutmeg; mix well

Mom Tip:  you can make this ahead of time and place in sandwich bags or air-tight containers for school snacks too!



Asparagus for Dinner and Breakfast? Yes! Now that is some good meal planning.

Meal Prepping and Meal Planning are 2 tasks that make a huge difference in my busy mommy life.  They help me to save time, money, frustration AND prevent me from throwing up my hands and saying “Let’s just order pizza, again!”  Can you relate?

I wanted to share one of the ways that I was able to use a side dish at dinner for breakfast the next day!  It is super easy, healthy and delicious.  I love to use the leftover veggies from the previous nights dinner to help with my breakfast.

Let’s talk about Asparagus…

I made this delicious recipe as our veggie for dinner.  I made sure to make enough so that I would have leftovers for the next morning.

Roasted Asparagus


  • 1.5 lbs of thin asparagus, washed with ends trimmedIMG_2730
  • 3 tbsp. avocado oil
  • 1 – 2 tbsp. Parmesan, freshly grated
  • 2 cloves garlic, minced
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • 1.5 tsp fresh lemon juice (optional)


  • Preheat oven to 425 degrees f.
  • Place asparagus in a large bowl, drizzle with avocado oil and toss to coat.
  • Arrange on a flat baking sheet.
  • Sprinkle with Parmesan, garlic, salt and pepper.
  • Roast in the oven until tender, 12 – 15 minutes depending on thickness.
  • Sprinkle with lemon juice if you want (1.5 tsp fresh lemon juice)

Note:  I use avocado oil when I roast.  It prevents the oil from going rancid at the higher temperatures.

Okay, so here is how I used the leftovers for breakfast the next morning….

IMG_2727Asparagus & Eggs


  • leftover asparagus
  • 2 organic eggs
  • 1 organic tomato, sliced


  • Coat frying pan with 1 tsp avocado oil, heat on medium
  • Warm up leftover asparagus
  • Cook 2 eggs, over easy
  • Assemble on your plate; asparagus, then eggs and add tomato slices. YUM!

NOTE:  I had already had quite a few bites before I took the breakfast photo…you would have more asparagus.  Boy, was this delicious!


Sloppy Joes ~ a family favorite in a healthy and gluten-free way!


Sloppy Joes!

Does your family love them as much as my family does?  I hardly ever make them for dinner.  Why?  Because I just can’t bring myself to open up a can of Sloppy Joe mix and feed it to my family.  But I want the yumminess and convenience of a quick recipe.  Well, I found a solution!  I found a great recipe that I was able to modify so it’s a HEALTHY version.  Canned Sloppy Joes – no way!  Homemade Sloppy Joes – yes, please!

Check out my recipe below and I hope your family enjoys!


Sloppy Joes

serves 4 . meal prep time: 20 minutes . you can make this ahead of time and freeze for up to 3 months – time saver!

  • 1 tablespoon unrefined, organic coconut oil
  • 1 medium onion, finely chopped
  • 1/2 organic green bell pepper, finely chopped
  • 1 organic celery stalk, finely chopped
  • 2 cloves of garlic, finely chopped
  • Pink Himalayan Sea Salt and Pepper
  • 1 pound grass-fed ground beef
  • 1 can (15 ounces) organic tomato sauce
  • 1/4 cup organic ketchup
  • 1 tablespoon Worcestershire sauce
  • 4 hamburger buns – gluten free

*Note, you can choose whether or not you use organic veggies and grass-fed beef.  This just happens to be what I use when making the recipe.

  1. In a large skillet, heat the coconut oil over medium-high heat.  Add the onion, green bell pepper, celery, and garlic.  Season with salt and pepper.  Cook stirring often, until veggies are soft.  About 5 minutes.
  2. Add the ground beef to the skillet. Cook until it is no longer pink – about 6 to 8 minutes.
  3. Stir in the tomato sauce, ketchup, and Worcestershire sauce into the beef mixture.  Simmer until thickened, stirring occasionally for about 8 minutes.
  4. Season with more salt and pepper to taste.  Spoon onto the buns and enjoy.


Let’s talk about the coconut oil for a minute.  I love to cook with this oil.  It is perfect for high-heat temps when cooking.  It is a healthy fat with many health benefits.