The 3 Ingredients I always have with me

The 3 Ingredients I always have with me

I noticed a common theme around my Instagram page and recipes. Most of the things I make contain one of three ingredients (or a combination thereof):

  • Avocado
  • Eggs
  • Tahini

No matter where I am in the world, whether I’m at home in New York, traveling, or visiting family, I also have these ingredients Screen Shot 2016-05-26 at 3.43.28 PMwith me. If I’m traveling one of my first stops is usually to the grocery store. 

Preparation is key when living a healthy lifestyle, and by stocking up on lots of healthy ingredients we can reduce the amount of mindless snacking, cravings, and temptations we experience on a day to day basis. 

So what is it about avocado, eggs, and tahini that makes me pick these 3 specifically?

Well for starters they all contain healthy fat. This is important because a lot of times when people transition to eating more vegetables and cutting down on carbs, they are starving. You should never be starving in order to lose weight or “be healthy.” The trouble is when you cut down on carbohydrates, the food that may have been filling you up, you need to replace it with something new to fill you up, or… you guessed it– you go hungry! And when you are hungry (or hangry), our judgment goes out the window. Our body starts searching desperately for nourishment and tends to seek out sugars, fats, and salts. To our demise, these things that were once hard to come by in nature are now plentiful in the form of pretzels, chips, cannolis, pastas, and other forms of deliciousness. Unfortunately for us, they are extremely calorie-dense, but not nutrient-dense. What this means for you is, even after eating these foods, or eating what you may deem as the appropriate amount of calories, your body is still lacking the nutrients is was craving. The result is perpetual hunger and unsatiated cravings. 

So what’s a better way to fulfill your hunger AND your body’s need for nutrients? HEALTHY fats! 

  • Avocados are a great snack to take on the go (I always bring them when I fly or travel), or to add to a salad and mix in to create a creamy dressing.
  • Eggs are a wonderful quick breakfast combined with greens. They also make a great afternoon snack. You can hard boil them in mass and have them stocked for when hunger calls (or when you roll your butt out of bed).
  • Tahini is ground up sesame seeds believe it or not, and has the consistency of a thinner peanut butter. Some tahinis are more separated than others– looks for one that blends easily so you can drizzle it over your steamed or sauteed greens. Combined with lemon and sea salt it is heavenly.

Hope that helps!

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Salmon Sweet Potato Hash with Poached Eggs

Salmon Sweet Potato Hash with Poached Eggs

Last weekend I stayed with one of my best friends in DC. When he heard I was coming, he gave me a heads up that he was on the Whole 30 plan. What is Whole 30? You’re basically cutting out all processed foods, added sugars, grains, legumes, etc and eating clean… so really this was just a convenience for my part. I often have clients commit to eliminating a lot of these foods in our first week of working together. Depending on their body type, lifestyle, health conditions, and goals we’ll continue from there with a plan that works from there. 

Now what is the POINT in giving up all these foods and ingredients completely for a period of time? A lot of these foods– dairy, sugar, processed foods, gluten– cause inflammation in the body without us even realizing it. Inflammation shows up in the form of allergies, nasal and ear infections, bloating, weight retention, joint pain, feeling generally blah, brain fog, and the list goes on. We don’t realize it because we live with it everyday– it becomes our state of norm. We don’t know how good we CAN feel until we reach that point of improvement. Our bodies are also fairly flexible, adaptable, and resilient, and when we are exposed to foods on a regular basis that our body doesn’t like, it figures out how to deal with them. It does so by becoming inflamed.

Inflammation, when experienced in short periods of time, is the body’s healthy way of repairing itself, by activating our immune system, destroying pathogens, increasing oxygen, and delivering nutrients to the pertinent areas. 

The problem comes when inflammation is experienced chronically— which is exactly what happens when we are continually eating foods our body doesn’t want or doesn’t deal well with.

By eliminating all potential irritants (i.e. dairy, sugar, processed foods, etc) completely for a short period of time (minimum 7 days) we allow the body to repair itself, reset, re-energize, and function optimally. Then by reintroducing these potential irritants one at a time we allow ourselves to play detective with our bodies to see what the main culprits are of our pain, bloating, and inflammation.Screen Shot 2016-05-06 at 11.33.28 AM

If this sounds intriguing to you or if you have further questions, send me an email at jennie@jenniefagen.com or check out my 90-Day Transformation

Below is a clean-eating recipe my friend prepared while I was in DC and it is absolutely delicious. Bon a petite! 

Salmon Sweet Potato Hash with Poached Eggs

Ingredients:
1 jalapeño
3 scallions
1 1/3 c sweet potato
2 cans salmon
2 T ghee
Bunch of cilantro
Salt and pepper to taste

Chop all ingredients and mix together in a bowl. Place in a muffin tin, coated with ghee and bake 25 minutes at 350 deg!

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