Easy, Quick Oatmeal Recipes

If there's something that makes me feel like a champ, it's gotta be how quickly I can make a decadent smoothie. I've got healthy smoothies down to a science and they all taste BOMB- You know, the kind of smoothies that taste like milkshakes!

...but if I could choose others types of meal that help me feel better in the mornings it would be lazy, slow-cooked breakasts and brunches. The kind of breakfasts that might take longer than usual, might feel more indulgent than healthy, the kind that makes you feel comfortable.

Brunch for me varies on my mood but can include brekky tacos, chilaquiles, platanos con frijoles y queso, and sometimes in a blue moon they include a fancy protein bowl of oatmeal.

When I think of oatmeal, I have very special memories of my Mom making it plain on Sundays before church, with pan con mantequilla, toasted French bread with butter. With a house full of 5 kids, it was crazy on Sunday mornings. But I loved every minute of helping get my sisters dressed and breakfast with my family. 

We're all grown now so those family church days are looooong gone, and I don't eat oatmeal much because... well... it's usually boring. Right?

#foodisourfriend easy oatmeal recipe. oatmeal in a jar brunch breakfast recipes

These past few months, I've been experimenting with new fun fitness recipes, and I had to get oatmeal right. After all this time, I think it's time I repay Mama Bella with good oatmeal recipes of my own.

Here's one I've been sharing with my Mom, which is great for an easy Mother's Day brunch and is Shred 10 -friendly by the way! Join us for a Shred 10 Healthy Eating Open House if you're in the Salt Lake City, Utah area.

 

#foodisourfriend recipe - quick oatmeal in a jar, gluten free shred 10 recipe

Mother's Day Mango, Coconut & Berry Oatmeal Recipe

Ingredients

  • 1.5 cups raw oatmeal
  • 2 cups water
  • 3 tablespoons virgin coconut oil
  • cinnamon spice
  • 1 scoop Complete Plant-Based Vanilla Protein
  • Shredded coconut
  • 1/2 ripe mango
  • a handful of your fave berries
  • 1 spoonful of chia seeds

 

Directions

  1. Add water, chia seeds and oats to a pot and bring to boil.
  2. Add cinnamon, coconut oil. Add more water (or your fave milk) to make oatmeal consistency you like.
  3. Wash and chop up fruit.
  4. After 4 minutes, oats are cooked-add to serving bowl.
  5. Add a generous spoonful of vanilla protein, mango, berries and shredded coconut flakes.
#foodisourfriend Shred 10 #shred10 Utah healthy eating open house

Drop in to sample good food, hear inspiring stories, and learn about the Shred 10 Challenge.

Shred 10 can help you develop healthier habits like eating more fruits + veggies, drinking more water, getting more sleep and exercise, and shredding whatever isn't helping you achieve goals in life anymore.

At the Shred 10 Open House, you will learn:
- The Easiest Way to Eat More Fruits + Veggies
- Tricks for Drinking More H2O, Getting More Sleep & Excercise
- How to Shred What No Longer Serves You

Join us for a Shred 10 Healthy Eating Open House if you're in the Salt Lake City, Utah area. RSVP here or by phone at 801.602.9604

 

I'd love to wish all you Moms a beautiful Mother's Day! Thank you for your never-ending love and support! Without you we are nothing!

 

Share in the comments: What's your fave brunch? What're doing for your Mama?

 

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Spring/Summer Healthy Food Events 2017

Spring/Summer Healthy Food Events 2017

Happy, happy Spring!

Things have been pretty (good) crazy over here. I have been trying to stay put, but work has taken me to new and unfamiliar places. In the upcoming weeks, I cannot wait to share what I have cooking up!

For the last few months, we've been piloting several types of healthy eating events many of you have been asking for. We're finding that most of you love a mixture of week nights, weekends and some virtual events you can attend from the comfort of your home. Now that I've got a better feel for what you like, here are a few healthy food events what we have coming up locally in UT (California friends, stay tuned for pop-up events below!).

Here's what we have on the agenda so far:

#foodisourfriend utah salads in a jar meal prep party

Spring + Summer Salads in a Jar Thursday 5/11
Please RSVP here or by calling 801.602.9604

#foodisourfriend shred 10 healthy eating open house UTAH

Taste of Shred Healthy Eating Open House  Sat 5/13
 RSVP here or by phone 801.602.9604 

Taste of Shred healthy Eating Open House Thursday 5/18

RSVP here or by phone 801.602.9604

 

YMCA UT Healthy Kids Day 2017 #foodisourfriend pop-up health event

YMCA Utah's Healthy Kids Day 2017

May 20, 2017   1-4 pm

Taylorsville Family Community Center

4223 S. Atherton Drive,

Taylorsville UT 84123

RSVP here or by phone 801.602.9604

 

Mommy & Me Summer Series UT
RSVP by phone 801.602.9604

  • June 14 - Mommy & Me Activity: Healthy Summer Snacks 
  • June 21 - Adventure Walk 
  • July 12 - Summer Salads 
  • July 19 - Splash Pad in Pioneer Park Provo


Coming this summer...
Hike for Health in Salt Lake + Utah County, UT
Hike for Health in Los Angeles, CA
Tower to Table Gardening Events in Los Angeles, CA



We are working on tons more, so please check back as we add events for the rest of the season and upcoming summer. More on our Events page at www.foodisourfriend.com

See you and your buddies at an event soon? I look forward to it!

Much love, 

Isabel :)

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Tacos Dorados de Papa

If you're new to this food blog, you might not know we do things way different than most food and health and wellness blogs. For starters, this blog is in Spanglish, because well... that's one of the many languages I speak ;) The older generations frown upon us kids speaking Spanglish, pero fue su culpa. Spanglish is what it is- an adaptation. Spanglish is when you mix English and Spanish, and if you don't know it, you're the one missing out. 

But the main reason I speak Spanglish here is because I want to teach English and Spanish to those that don't know these languages. And Spanglish is a good way for me to do that. I grew up in a Central American household (Mama is from Honduras, Pops is from El Salvador) but the truth is that if you grew up or are living in Los Angeles, you've got a lot of Mexican in you. 

The Mexican culture has heavy influence EVERYWHERE in Southern California, especially LA. It's in the hustle, the music, and obviously in the food. I won't claim to be an expert on this stat, but I don't know many people who will pass on Mexican. Whether it's a simple Elote con Queso or Caldo or Ceviche or Tacos- if it's made by hand and with love, we all know it's going to taste good. 

#foodisourfriend tacos dorados healthy mexican

Good taste comes from hands that love to serve

Our family is Central American by blood and Mexican by marriage so I grew up eating all kinds of bomb food south of the border. The Mexican side of our family loved food and serving so much they've been in the restaurant business since I can remember. 

My family are people who love. They love life. They love people. They love food and sharing that good time of eating with others. 

What I love the most about the Mexican culture is the importance of family no matter what. It's what most of us Latinos are known for. We always put family first- with is both beautiful and annoying. But it is what it is and we wouldn't want it any other way. 

 

Healthy Cooking Lessons from Mexican Cuisine

  1. Be confident in what you cook - we came from super poor homes but our families confidently always had rice, beans and tortillas for us to eat- 50 million ways. And we ate it con ganas!
  2. Do everything by hand - this means cook meals from scratch. Everyone can tell if you made it just now or from lata, the can. Go fresh! 
  3. Cook with love - always. Whether you put 3 or 30 minutes into the meal, make it with meaning, purpose and make it taste good. That's what we call love. You can always tell if someone has good intention cooking your food. That means nothing undercooked, burned or overly salted. 

I'll never forget my college years when I had that BYU professor tried to down-talk Latin food to me before I had to educate her. So you all know, most countries around the world make good food. I love my country, but we can't deny we fuck up our food supply.

When people immigrate to the States, they tend to gain weight. So let's not get it twisted. If you know true Mexican food, you know it's regional, fresh and mostly veggie and corn based before throwing in some meats. 

With Drinko de Mayo para la mayoria de gente celebrando, I wanted to make easy hard shell tacos that were atypical and Shred friendly. We know most of y'all are going to be making guac, so this will be good with it. These are vegetarian so they won't give you nasty burps when you mix it with your tragos. 

 

Receta: Tacos Dorados de Papa

Potato + Cheese Hard Tacos recipe

Ingredients

  • fresh corn tortillas
  • your fave potatoes
  • your fave queso (optional)
  • cilantro
  • onion
  • Chili Beak Chili Oil
  • 3 large red tomatoes 
  • grapeseed oil
  • 3 gloves garlic

Cooking Directions

  1. Slice potatoes and cheese into 1/4 inch wedges. Set aside.
  2. Bring enough oil to coat pan and bring to medium-high heat. 
  3. Add potatoes and flip when about to brown. Set aside. 
  4. When potatoes are done, prep oil for tortillas by adding more, cleaning it out.
  5. Add tortilla and then potato and cheese slices. Flip to make a half moon shape. Flip when just brown. 
  6. Leave on a napkin to soak excess oil.

To prep salsa...

  1. Add tomatoes, chopped onions, garlic and 2 tablespoon Chili beak oil in a blender and pulse. 
  2. Chop up onions, cilantro and add Mexican crema, sour cream (optional).

 

#foodisourfriend tacos dorados de papa healthy mexican recipe

Share in the comments: What's your fave Mexican? What's your fave Shred 10 recipe so far?

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    Zucchini Taquitos with Guacamole

    These taquitos are some of my favorite foods to make because they're great with any type of filling. Having them with meat is an obvious choice, but mixing it up with a garden veggie mix is also a fun idea. 

    I made these for Day 10 lunch of the Shred 10 challenge, which means they can help keep you fit! It's all about the portion control, and using the right cooking methods. In this blog post, you will see that we use several different cooking methods-all of them healthy. 

    #foodisourfriend zucchini taquitos - IM Nutrition recipe - shred 10

    Zucchini Taquitoes with Guacamole Recipe

    Ingredients

    • 10 fresh corn tortillas
    • 2 zucchini squash
    • 1/2 onion 
    • 5 garlic cloves
    • handful of cilantro
    • 3 avocados
    • 2 limes
    • salt, pepper to taste
    • grapeseed or coconut oil
    shred 10 zucchini taquitos #foodisourfriend IM Nutrition

    Cooking Directions

    ...for taquitos

    1. Chop up onion, zucchini , cilantro and mince 3 garlic cloves. Add to a medium hot pan and steam with water or sautee in grapeseed oil. Once cooked, set veggies in a bowl to assemble taquitos.
    2. If tortillas are fresh, they should be easily rolled. Take a spoonful of zucchini mix and add to center of tortilla. 
    3. Roll tortilla up like you would an enchilada, and set aside on a plate. 
    4. Turn a skillet hot and add just enough oil to cover the bottom.
    5. Place taquito on oil with the most open part of the taco on the bottom to "seal" the taquito. Flip and let cook until browned or hard/crunchy. 

    ...for guacamole

    1. Scoop out avocados, cilantro and mince 2 garlic cloves and add to a bowl. 
    2. Squeeze the juice of limes and mix with a fork. 
    3. Add salt, black pepper to taste.  Add on top of or use to dip taquitos. Enjoy!

     

    *Bonus Fit Recipe

    Spiced Beef Taquitos with Easy Guacamole

    Ingredients

    • 10 fresh corn tortillas
    • 1 lbc organic ground beef
    • 1/2 lb mushrooms of choice
    • 1/2 onion 
    • 5 garlic cloves
    • handful of cilantro
    • 3 avocados
    • 2 limes
    • salt, pepper to taste
    • grapeseed oil, coconut oil or Chili Beak Chili Oil

    Cooking Directions

    1. Add ground beef to a medium hot skillet. 
    2. Chop up onion, cilantro, mushrooms and mince garlic cloves. Add to beef and steam with just enough water to coat skillet or sautee with Chili Beak Chili Oil (or the beef's natural oils). Once cooked, set aside in a bowl to assemble taquitos.
    3. If tortillas are fresh, they should be easily rolled. Take a spoonful of meat mix and add to center of tortilla. 
    4. Roll tortilla up like you would an enchilada, and set aside on a plate. 
    5. Turn a new skillet hot and add just enough oil to cover the bottom.
    6. Place taquito on oil with the most open part of the taco on the bottom to "seal" the taquito. Flip and let cook until browned or hard/crunchy. 
    7. Serve with fresh guac (see recipe above.) Enjoy!!

    *For frying, we use grapeseed and coconut oil because they retain their nutrition benefits with high cooking temperatures. If you don't like the coconut taste, use the refined coconut oil. 

    This recipe is perfect for Meatless Monday or for any vegetarian night! Enjoy!

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    Sopa de Frijoles con Carne de Res - Beans & Beef Soup Recipe

    sopa de frijoles con carne - shred 10 beans and beef soup recipe #foodisourfriend

    Today is Day 1 of our Shred 10 Group Challenge! For months I've been sharing my journey is you all and I'm super pumped we're doing this challenge together this time around!

    The Shred 10 program is one I'm super grateful for because it's a great boost to not only my energy and health, but to my overall confidence at work. Starting from Day 1 I feel super energetic because I'm focused and I have the tools to help me reach my goals. 

    What is it that you want to shred in the next 10 days? What new habits are you trying to acquire and which bad habits are you needing help letting go?

    The main reason I love this program is because its sole focus is YOU. And whatever it is you want to accomplish in 10 days. 

    Whether it's more energy, more sleep, more water intake, better tasting meals, more muscle mass, less body fat, more flexibility, better sex- Shred 10 can help you. It's your rules, and you have the help of fruits + veggies (real food, no fake foods) to help you get there.

    Click on our logo below for my sample 10 day meal plan for the Shred 10 Challenge.

    Today I'm showing you how to make a great bulk meal that can be made alone for a DELISH weeknight meal or for meal prep in your other meals. It's Sopa de Frijoles con Carne, which is the yummier, fancier name for a hearty Beans & Beef Soup. It doesn't sound as sexy in English, so say it with me: Sopa de Frijoles con Carne!  It's bomb as hell! If you don't know what that means, make it and you'll understand why I had to include my Mama's recipe in the Shred 10 Challenge. 

    Healthy tip: for best results and minimal cooking time, wash and soak beans in water for 1-2 days before cooking. This helps activate enzymes in the beans, which can help improve our digestion too. Plus it help minimize cooking time, which I'm sure we can all appreciate!

    sopa de frijoles con carne - shred 10 beans and beef soup recipe #foodisourfriend shred10 challenge

    Sopa de Frijoles con Carne de Res - Hearty Beans & Tender Beef Soup Recipe

    Ingredients

    • 2 lbs organic beef chuck steaks (or whatever cut you prefer)
    • 2 cups black beans
    • 2 onions
    • 5 garlic cloves
    • 2 potatoes
    • 1 green bell pepper
    • 1 tomato
    • fideos (any pasta of choice)
    • cumin
    • salt, pepper to taste
    • grapeseed or coconut oil of choice

    Cooking Directions

    1. Wash meat and pat dry. Season with salt, pepper on both sides. 
    2. Add oil to soup pan on medium- high heat. Add steak(s) and don't move them, don't try to press to squeeze out any juice! Let them hang out and cook until brown on both sides. Depending on the cut of meat and your pan, this can take about 5-9 minutes on each side. Enjoy the smell!  
    3. Roughly chop garlic and sautee with meat. After garlic is browned, add onions.
    4. Add enough 6 cups of hot water to soup pan. 
    5. Re-rinse soaked beans and add to soup pan. Return pan to high heat to boil water.
    6. Chop up bell pepper, more onion and garlic and add to the mix. 
    7. Chop potato into small equal chunks and also add pasta. Let cook for 1-2 hours, until beans, are soft. 
    8. Add salt at the end, once natural salts have made their way into the broth. 
    9. Make white rice on the side. Serve under the soup. Enjoy!

     

    shred 10 healthy eating open house salt lake city utah - IM Nutrition Isabel Mejia

    This is a traditional recipe from home. I love it because it goes well with our Shred 10 Challenge! It's made from real food sources so I hope you enjoy! Join us for another Taste of Shred 10 Healthy Eating Open House Wednesday night in SLC! 

    Shred 10 Healthy Eating Open House

    Come eat, hang with us and learn about the Shred 10 program with one of our personal trainers. It's gonna be a fun night and a great way to boost health habits mid-week!

    Shred 10 Healthy Eating Open House

    Wednesday, April 5 at 7 pm

    10777 S Ozarks Drive

    South Jordan, UT 84009

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    Best Snacks for Energy, Fitness and Good Health

    #foodisourfriend shred 10 challenge healthy snacks

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    A big thanks to everyone that made it out to our Healthy Eating Open house! We had a packed house full of curious souls, ambitious eaters and supportive buddies!

    We ate, shared recipes, listened to some great inspirational stories and exchanged tips for better sleep, drinking more water and getting more fruits + veggies in. We also introduced the Shred 10 program, a revolutionary healthy living program that I've been doing for the last few months (if you watch my Snapchat, you've seen me share tons of recipes, workouts and my personal struggles and victories with the challenge). 

    What is Shred 10?

    Shred 10 is a lifestyle program that helps you shred unhealthy habits so you can establish new ones The program is revolutionary because it's the first challenge I've seen that focuses on habits and the use of real food (NO fake supplements here!). With all the environmental toxins surrounding us, more and more we need the support of more fruits + veggies for ongoing cleansing. The Shred 10 program helps you get whatever you want in life by encouraging not only eating more fruits + veggies, but drinking more water, getting more sleep, eliminating processed foods and sugars from your eating plan for 10 days to give you a jump-start into better habits for health.

    What Shred 10 is...

    • 10 day jumpstart with ongoing health improvements over time
    • nutrition educational experience
    • scientifically based
    • safe, doable & effective

    What Shred 10 is not...

    • a weight loss program (though many do this program to reach their goal weight, up or down!)
    • a fad diet

    Shred 10 Guidelines

    • Add more real foods to your diet
    • plenty of H20
    • Sleep 6-8 hours
    • Exercise Most Days (whatever you like to do best to get your body moving)
    • Eliminate dairy, caffeine, alcohol, processed food, artificial and refined sugar
    • No eating 3 hours before sleeping.

    For more guidelines on Shred 10, click here.

    When will Shred 10 Challenges Happen?

    You might've seen me do Shreds sporadically or whenever I need an energy boost, but as a group we will do the Shred 10 Challenge once every month, starting on the first Monday of each month. Our first group challenge will start Monday, April 3! Join our Facebook group here

    #foodisourfriend shred 10 healthy smoothies snack

    Best Healthy Snacks for Energy, Fitness and Good Skin

    All these snacks are Shred 10 approved because they are natural, organic and non-GMO foods.

    1. Any raw fruits you love. Sweet fruit tastes so good alone!
    2. Raw fajita crunch - raw red, yellow, green bell peppers slices
    3. Raw cucumber chips - raw cucumber slices (with lemon, salt, paprika optional)
    4. Your fave raw veggies + hummus
    5. 1/2 avocado w/ lemon juice + salt
    6. Fresh guacamole - duh!
    7. Raw nuts + seeds
    8. Popcorn (non-GMO w/ nutritional yeast, red chili pepper flakes)
    9. Kale chips
    10. Plantbased Green & Rainbow Smoothies


    These are my favorite snacks because they're the easiest to prep on a super busy schedule and they taste GOOD. Add these easy, healthy snacks to your healthy eating plan. If you're low on time,  prep 1-2 times a week so you can keep some on the go or at your desk.

    shred 10 healthy eating open house utah slc - isabel mejia

    Taste of Shred Healthy Eating Open House

    Many of you have requested another Healthy Eating Open House so we're hosting another one Wednesday, April 5th at 7 pm in Salt Lake City, Utah. 

    Come eat, hang with us and learn about the Shred 10 program with one of our personal trainers. It's gonna be a fun night and a great way to boost health habits mid-week!

    Shred 10 Healthy Eating Open House

    Wednesday, April 5 at 7 pm

    10777 S Ozarks Drive

    South Jordan, UT 84009

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    Healthy Shamrock Smoothie + More Green Smoothies That Don't Suck

    #foodisourfriend green smoothies -healthy shamrock smoothie reecipe - IM Nutrition

    My obsession with green smoothies really stems from the idea that green is a symbol of health, wealth, and life. It's funny because it's unusual to connect that to a taste, but I love the taste of feeling well. When I drink green smoothies I feel so fucking good I feel like I can do anything. 

    The only reason why I think you might hate green smoothies is if they don't taste good, which I understand if you don't know what you're doing. Just like with cooking, prepping raw foods and having them taste good depends on how you combine flavors. You can't just throw it all in and expect it to taste good. 

    #foodisourfriend @foodisourfriend green smoothie recipes

    There is an art to making green smoothies that don't suck. It takes the right greens and complimentary spices, fruits and veggies. It obviously takes prep, but it's not longer than cooking so if you're trying to get healthy, get energy, or just maintain your good health, make drinking green smoothies a priority by having a 1 every other day. 

    The smoothies I drink and meal plan for my clients are all plant-based, dairyfree and vegan. Yep! We make them creamy by starting with a base of spring water, bananas and chia seeds. 

    We will have plenty more smoothies to taste at our Healthy Eating Open House in Utah. Here are a few green smoothie recipes I'm loving for Spring and Summer.

    #foodisourfriend healthy green smoothies

    3 Spring Dairy-free Green Smoothies

    The reality is not all greens are bitter. Kale may be having it's moment, but I also really love spinach because it gives great color and has a neutral taste. Because of that, I can play with sweet, creamy flavors you wouldn't expect. In honor of St. Patty's, here's a Healthy Shamrock Smoothie!

    Healthy Shamrock Smoothie Recipe

    • 1 cup spring H2O
    • a pinch of chia seeds
    • 1 teaspoon cayenne pepper
    • 1 banana
    • 1 avocado
    • 1 handful Spinach leaves 
    • 1/2 cup raw oatmeal
    • 1/2 inch thick cut fresh ginger
    • 1/2 cup ice
    • 1 cup of Juice Plus PlantBased Protein Vanilla

     

    Best Greens Ever Smoothie Recipe

    • 1 cup spring H2O
    • a pinch of chia seeds
    • 1-2 bananas
    • 2 Kale leaves
    • 1 handful Spinach leaves 
    • 1 apple
    • lemon juice from 1 whole lemon
    • 1/2 cup sliced pineapple
    • 1/2 inch thick cut fresh ginger
    • 1/2 cup ice

     

    Seasonal Cayenne + Citrus Smoothie Recipe

    • 1 cup spring H2O
    • a pinch of chia seeds
    • 1 teaspoon cayenne pepper
    • 1-2 bananas
    • couple cilantro flowers
    • 1 handful Spinach leaves 
    • 1 apple
    • lemon juice from 1 whole lemon
    • 1 whole orange
    • 1/2 cup ice
    • 1/2 inch thick cut fresh ginger
    #foodisourfriend healthy shamrock smoothie and smoothies that don't suck

    Getting the right flavors in place is crucial to loving green smoothies. Make sure you have a good blender (I use both Oster and Blendtec) and don't be afraid to play with seasonal foods! Cheers to your health!

    Seasonal Spring Water Infusions

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    #foodisourfriend spring water infusions

    Raise your hand if you know water is good for us.

    Raise your hand if you're actually drinking enough. 

    I know the struggle. It's gotta be the right temp. It's gotta come from the right source. It took me a while to find out what I like... 

    You've got to start somewhere. 

    A good life starts with the basics, like water- one of the most simple elements. If you're one of those who doesn't like plain water, learn to dress it up!

    If you're totally mentally blocked on where to start, start from something that inspires you. 

    Lately it's been my travels inspiring me. From Costa Rica to Peru to time spent in Los Angeles with fam, I take those memories and experiences to influence how I dress, speak, work- ultimately, how I live my life.

    Start from where you are and look around. Not feeling the vibes? Move around and go to what draws you in.

    Personally for me, any body of water will always draw me in. It could be that I'm a fire sign, it could be my childhood memories of beach bummin' with the fam , and it's probably those dreams I have of taking a vacation on a yacht. But the water draws me in every time. And I found I love the taste of water when I add the right flavors in it.

    Water is one of the most simplest, most powerful forces of life, and it's what many of us ignore. So I invite you to use whatever you have on hand, whatever you see or whatever you're inspired to get when you're out shopping. The point is to enjoy drinking water your way! 

    The following spring water infusions are inspired by the work our gardening community is doing and by local community gardens in our cities.

    #foodisourfriend spring water infusions

    15 + Seasonal Spring Water Infusions

     Below are some of my favorite infusions for spring! Remember to use recommended natural spring water. If using herbs, feel free to use your hand to slap the herb and release its flavor and nutrition. Let me know how you like them by using our #foodisourfriend hashtag online!

    Simple Water Infusions

    Use 1 ingredient to flavor your water.

    • Chia Water
    • Cucumber Water
    • Mint Water
    • Lemon Water
    • Lavender H20

    Double Water Infusions

    Use 2 ingredients to flavor your water.

    • Coconut Chia Water
    • Lemon Chia H2O
    • Lemon-Basil H2O
    • Cucumber Mint H20
    • Kiwi Basil Water

    Triple Water Infusions

    Use 3 ingredients to flavor your water.

    • Orange Blueberry Chia Water
    • Lemon-Lime Chia H2O
    • Tangerine Mint Basil Water
    • Pomegranate Mint H2O
    • Lavender Mint Water

     

    Be inspired by others

    Also super inspiring is the work people in my hometowns are doing to help our local communities.  I'm always inspired by their work, which I like to call art. Right now I'm currently obsessed with community gardens of all sorts, and one I'm really digging is Ron Finley's Gangsta Garden in LA.

    isa-ron2.png

    After having little to no good options to eat well in his neighborhood, he started growing flowers, fruits and veggies outside his home. Why not make use of deserted plots of land, right? When things started blooming, he got fined by the City of Los Angeles and he fought the cause 'til they change the law. How inspiring is that?!

    So now he invites everyone to do the same for themselves. Whether you start regrowing food scraps, start a few herb pots or come help volunteer your hands to a local garden, just get up and #plantsomeshit!

    #foodisourfriend blog - a day at the Gansta Garden LA, Ron Finley
    Ron Finley gangsta garden LA #foodisourfriend blog
    Isabel Mejia (IM Nutrition) Ron Finley (Ron Finley HQ) #foodisourfriend #plantsomeshit LA gardening
    Isabel Mejia @foodisourfriend at Ron Finley's Gangsta Garden Los Angeles

    The Gangsta Garden is a fave because it's so eclectic.  I love how Ron has allowed a platform for artists to come and do their thing, aka practice their crafts. There are everything from flowers to herbs to bananas to succulents. You'd lose track of counting what's in there, but I can tell you it's full of life and passion. 

    The garden shows the beauty of what happens when you put in hard work into something you want and the beauty of gathering a community around good food. 

    Eating good food shouldn't be a luxury. It really is a necessity for life. If you support eating well and living life, you should support a local community garden.  

    Ron Finley's Gangsta Garden Garden Taco party #foodisourfriend blog

    The Gangsta Garden right now really need our help! The land it's on is foreclosing and without our help, it's gone. Please go here to donate and help save the gangsta garden! gofundme.com/savethegangstagarden

    Not only do community gardens literally give us life, they bring people together to eat well, learn, work, and enjoy the simple, beautiful things in life.

    Ron Finley also works with others members of the community programs, and we are super grateful to have people like him lead others in a positive direction in life. Thank you for your hard work, Ron. 

    So wherever your inspiration, just get started! If you need any help, you know where to find us!

    To connect with us online, follow @foodisourfriend + @growhealthyfood on Instagram.

    To follow Ron Finley and his work, follow @RonFinleyHQ on Instagram.

     

    My Top 3 Eating Well Apps + Your Invite to a Healthy Eating Open House

    These are the current apps I personally use and recommend to my busy clients who are meal planning, trying to shop healthier and make smarter choices with their money to achieve whatever life goals they're working on. They're all fun, free and on iPhone & Android.  

     If you follow my Snapchat, you'll know I'm currently back in the gym with a personal trainer, shredding so I can get back to dancing and hopefully learn to surf starting summer! 

    #foodisourfriend top healthy + cleaneating apps

     

    My Top 3 Eating Well Apps

    1. Water Drink Reminder

    Water is LIFE! I say it because I mean it! I feel the difference in every cell of my body when I am fully hydrated and not, especially when I'm working out. Lots of us aren't drinking enough H2O and I love how this app gives you reminders, helps you track progress and helps you reach your goals.  #waterisourfriend!

    2. ShopWell

     I'm obsessed with the scanner on this app. This app will help you make smarter choices when grocery shopping and buying packaged foods. Yes, fresh is best but let's be real, packaged foods help when we're short in time or just don't like to cook. Whether you want to avoid soy, wheat, dairy, or GMO foods, this app is for you. 

    3. Locavore

    This app helps you find local produce and in-season food at farmers markets, farm stands and groceries. Don't forget to use our #foodisourfriend hashtag when sharing with friends on Facebook!  

    Also, if you're in the Salt Lake City, Utah area, come join us for a Healthy Eating Open House where you'll listen to inspiring stories, and eat healthy food from our Shred 10 Healthy Eating Program. Come say what's up! We'll see you then!

    #foodisourfriend Salt Lake City Utah health nutrition event - Taste of Shred Tasting Open House , SLC UT

    What is Shred 10?

    The #foodisourfriend Shred 10 is a healthy living program designed to help you get whatever makes your life better: more energy, better-tasting, healthier meals, better  skin, hair, nails, FREEDOM. Whatever good food means to you we believe and want to help you get there. 

    The program consists of a healthy eating plan, including healthy recipes with which products to buy. 

    Of course we're all about living well every day, but we do love a good challenge! A 10 day hard-core commitment to your health means that if you start on a Monday, then you only need one weekend where you may have to tell your friends that you can’t have that drink or stay out late. That's why I love shredding! And after my Peru trip, I need it!

    A 10 day shred is really a more intense 10-day version of the Transform 30 program. With Shred 10, you take on the T30 challenge strictly for 10 days.

    10 days is also long enough to get some real results that are motivating and encouraging.

    And you can repeat 10 days shreds throughout your entire year to make continuous progress. Free plant-based meal plans when you join the challenge by March 19th.

    #foodisourfriend travel in Peru - Local Food Journal

    #foodisourfriend Cuzco street food travel

    It was my first time, and it won't be the last.  I just got back from traveling Peru, a country that has so much history and beauty. I am feeling so blessed for the experience.

    Peru is home to the stunning Andes mountains and to people so proud to share it with others. Being an outsider you never know how people will treat you. Peruvians are very warm people. They are hardworking people and are very happy too.

    It's funny I didn't realize how many Peruvian friends I had until I sporadically planned the trip. Everyone was right. It takes about 4 days to fully get used to the high altitude, only eat just-made food, don't eat fresh lettuces unless boiled. 

    We stayed in downtown Cuzco for the first few days and made sure we were close to the market, where everyone gets their food. It reminded me of Central Market in Downtown LA without the ICE. Everything, I mean EVERYTHING is fresh. 

    You could see the roots of foods just pulled when you'd place your order. I'm totally dug that!

    #foodisourfriend travel - local food market Cuzco, Peru
    #foodisourfriend travel -local food meat market in Cuzco, Peru
    #foodisourfriend Cuzco, Peru market
    #foodisourfriend travel - market Mamita selling potatoes, veggies
    #foodisourfriend travel - market fruit food
    #foodisourfriend blog - local food Peru - Inca Kola
    #foodisourfriend travel - Cuzco Arroz a La Cubana con Palta

    My first breakfast in Cuzco was Arroz a La Cubana. I love this because the rice feels familiar, as we eat this in the Central American culture. The avocados are called Palta in Peru and they're as huge at your head! And papas just completes every meal. I'ma happy girl in Cuzco. 

    First night was super chill. We hiked up Saqsaywaman to see the Cristo Blanco, the Christ statue that overlooks Cuzco right at sunset. Then we hiked down the Saqsaywaman ruins to hang out in Downtown Cuzco, called Plaza de Armas.

    Had a few beers with the chicos and though my friends are Peruvian and probably bored of the cuisine, I make them take me where I can get local food.  

    #foodisourfriend Plaza de Armas, Cuzco, Peru
    #foodisourfriend food journal - Cusquena beer
    #foodisourfriend local food journal - Lomo Saltado, Cuzco, Peru

    We tried getting street food but lady sold out so we sat down for the night. This is Lomo Saltado, grilled beef with onions, tomatoes, and fresh-cut fries. Having this reminds me of my Dad. He used to take us to a Peruvian restaurant in our hood growing up near Los Feliz, LA.  I Love, love, LOVE fresh cut potato wedges and fries so I love Lomo Saltado.

    #foodisourfriend travel - Mamita selling jugos, fresh juice
    #foodisourfriend travel food journal - cheese and avocado toast, pan con queso y palta
    #foodisourfriend travel: Plaza de Armas, Cuzco Peru by day. Cathedrals, shops, restaurants, tourists, local and homes sums up Cuzco.

    #foodisourfriend travel: Plaza de Armas, Cuzco Peru by day. Cathedrals, shops, restaurants, tourists, local and homes sums up Cuzco.

    #foodisourfriend travel - Cathedral in Cuzco, Peru.
    #foodisourfriend travel Cuzco, Peru
    Held a baby LLama!! How can you say no?

    Held a baby LLama!! How can you say no?

    #foodisourfriend travel cocktail Pisco Sour Cuzco Peru

    There are so many ways to drink Pisco, Peruvian liquor, but my fave was obviously the Pisco Sour!

    Corn fields en route to Valle Sagrado, Peru.

    Corn fields en route to Valle Sagrado, Peru.

    #foodisourfriend travel - Isabel Mejia, potato fields Urubamba, Cusco, Peru
    Valle Sagrado, Sacred Valley Peru by day. That river has been sacred to the Incas because it helps bring life to the people. There are so many ruins to climb, including Macchu Picchu and the Sacred Valley ruins. There's also very good shopping! It's my favorite part of my Peru Trip.

    Valle Sagrado, Sacred Valley Peru by day. That river has been sacred to the Incas because it helps bring life to the people. There are so many ruins to climb, including Macchu Picchu and the Sacred Valley ruins. There's also very good shopping! It's my favorite part of my Peru Trip.

    #foodisourfriend travel - Plato de Cuyo - Guinea Pig Plate
    #foodisourfriend travel food journal - Cuyo - Guinea Pig

    On the list of must-try foods was Cuyo, Guinea Pig. When we went to Valle Sagrado, Sacred Valley I knew this was what I wanted to eat. I ordered the big plate that's meant to be eaten by at least 2 people. It was served on top of a corn on the cob, a big potato, a stuffed pepper, spaghetti, a fried hot dog, friend plantains, and a slab of queso fresco

    The Cuyo, Guinea Pig was stuffed with grape leaves, garlic and cumin. You have to ask someone to split the guinea pig- and it smells AMAZING! The inside tastes like tender chicken and the outside is thick, crispy. Literally, the most barbaric and SAVE food I've ever eaten!

    Got sick on the day I was supposed to hike Macchu Picchu. I tried going and my stomach couldn't take it. My friends forced me to go to the Pharmacy and the market for some food. My stomach churned in knots, and I couldn't even take this Quinoa Soup. The caldo was everything though. This was a sad day, and I'll NEVER, NEVER eat chifa! Chifa is Peruvian Chinese food. Just don't.

    Got sick on the day I was supposed to hike Macchu Picchu. I tried going and my stomach couldn't take it. My friends forced me to go to the Pharmacy and the market for some food. My stomach churned in knots, and I couldn't even take this Quinoa Soup. The caldo was everything though. This was a sad day, and I'll NEVER, NEVER eat chifa! Chifa is Peruvian Chinese food. Just don't.

    Chewed as much Coca Leaves and drank tea as I could when I felt sick. Starting to believe Coca Leaf Tea cures everything!

    Chewed as much Coca Leaves and drank tea as I could when I felt sick. Starting to believe Coca Leaf Tea cures everything!

    #foodisourfriend travel local food journal - pizza
    Studying Incan architecture up front. Inca Roca de 12 Angulos, a toursit photo op fave. Big mystery and history behind this perfectly shaped rock with 12 angles that holds up a whole building.

    Studying Incan architecture up front. Inca Roca de 12 Angulos, a toursit photo op fave. Big mystery and history behind this perfectly shaped rock with 12 angles that holds up a whole building.

    Arroz a La Cubana con Puerco, the typical brekky in Cuzco except this time with a big pork chop, because I felt it was the only way to respectfully leave Cuzco.

    #foodisourfriend Peru travel - coca leaves

    Cocaleaves literally saved me and will save you too in Peru. The altitude is super high, double the elevation in my home in Salt Lake City, Utah. You just learn to make Te de Mate, fresh Coca Leaf tea your friend. It took about 4 days for me to kinda get used to the altitude, and even then I was still out of breath often. When I didn't want to have a drink I would chew the leaves too. The taste is bitter, and you don't get numb a whole lot in case you're wondering.

    The crazy and beautiful thing is the lengths they go in preserving coca leaves for just Peru. But it wasn't just the coca leaves. Everything about the history, the grand natural landscaping, the precious metals, Incan remnants is so sacred to them that they go to lengths to make sure it's not taken out of the country. I found that very honorable and I loved that about Peru. Loved learning how resilient Incas are. They're super proud of their culture as they should be. It left me wondering, how are we doing back home? Are we making ourselves proud right now?

    #foodisourfriend Lima, Pery raw cacao tasting

    Last treat in Lima was some chocolate tasting. I luuuuuhhhhh raw, dark cacao. I love all the different sweet, tart, and svaory notes you get from different fruits. I tasted everything from coffee to plantains, to corn to lemongrass to coca leaf dark chocolate. BOMB! Excellent way to end the trip.

    Now it's your turn to design your food journal. You can easily make it using any notebook, but the fun part is filling in not just what you ate, but how you feel before, during and afterwards. This is ready for you to print and fill out! I also think it's a good idea to take photos, and if you do do that, don't forget to add the #foodisourfriend hashtag to share with our community. Happy journaling!

    32+ Ways to Say 'I Love You' (+ V-Day freebies!)

    It doesn't matter what day it is, we love to show our Amores how much they mean to us. But on Valentine's Day, we like to overdo it! Totally eats bashing on love, right?

    We are BIG fans of Valentine's Day over here.

    As much as Valentine's Day seems like it's about showing love to others, we hope you're doing as much (if not more) for yourself. There's nothing cute about being desperate to please others while totally neglecting yourself.

    The billion-dollar industry will try to make you think it's about racking roses, chocolate and balloons, and while those things are nice, they aren't the only things to bring smiles to people's faces. Sometimes it's the most simplest things that make the best memories. We won't lie-luxury delights too. Below are a list of things you can do for yourself and your Valentine's from non-existent budgets to limitless ones.

    At the end of the day, I hope you do a bunch from list 1! 

    How to Show Love to the #1 in your life, You

    • Take a walk, hike, jog somewhere real pretty. Your body loves moving. It'll get you happy, so enjoy it!
    • Take a few minutes to take long, deep breaths and be grateful you have them. 
    • Bank a few laughs. Remember something funny that recently happened. 
    • Look in the mirror and tell yourself 3 reasons why you love YOU so much.
    • Cook yourself something special today. Do it with love. Or pay someone else, but make it indulgent and don't feel guilty. 
    • Buy yourself that watch, that computer, that car you've been eye-ing for a while. Pretty sure you deserve it.
    • Treat yourself to the spa, a fancy sport, or an exotic vacation. Book that ish now!
    • Invest in your health. Drink more water, take yoga, hire a nutritionist. Without your health, you'll have nothing else. It's amazing how good you feel when you make that a priority. 
    • Work out. Get your happy mood hormones turnt doing any kind of your favorite exercise. 
    • Masturbate. Even if you're having sex too. No one can do it to you like you can. Ever. ;)

     

    How to Show Love to Your Lovers & Friends

    Your lovers...

    • Take a long, romantic walk somewhere... with a view, along the beach, to the taco stand ;)
    • Couple's massages. I don't know anyone that denies these. 
    • Make a personal mixtape. Corny, but who doesn't like a good dedication?
    • Sports game. Even if you hate sports, rock a cute jersey and order a cocktail. Compromise!
    • Go to an art museum. Get confused and try to figure it out together. 
    • Get retro with an outdoor picnic with their fave foods. 
    • Cook your lover their favorite meal. Or hire a chef to do it.
    • If cooking isn't you thing, take your Amor somewhere nice to eat. 
    • Make your Amor healthy, homemade candy. Make them eat it off you. 
    • Couple's bath. Nuff said. 
    • Couple's workout. I'll leave the activity up to you ;)

     

    Your family and friends...

    • Send your non-mushy BFF a Valentine's Day meme. The end. 
    • Just kidding. If you really appreciate them, send them a pair of tickets to a movie they want to see, a concert, a class they want to try, you get it. They're so cool they'll probably invite. If they don't, you're so cool it doesn't matter. 
    • Share cupcakes, macaroons or other baked sweets. Homemade or bought, this always wins.
    • Take your pics and make them black and white. Frame or put in an album. Black and white pics are classic never goes out of style.
    • Take your siblings or friends to a concert. Bob your head and dance your asses off.  
    • Host a Gal-entines or Pal-entines soiree for everyone. Show your love with entertainment; don't be a dick and separate the singles from the couples. 
    • Take your crew on a helicopter ride somewhere locally. Speaking from experience, this is too much fun to just enjoy with 1 other person. 
    • Donate a gift to a charity close to a cause. 
    • Donate money to a local community garden. Here's a beauty I'm loving: donate to Ron Finley's Gangsta Garden in Los Angeles here. 

     

    Your Valentine's Day Freebies

    You'll find all kinds of free sweets, but we want to invest in your wellness. We will be offering the following for the rest of February.  

    Download these 3 Meal Planning +Healthy Living Cookbook Guides

    Connect with us on Snapchat | Instagram | Facebook | Twitter

    One of the simplest and most powerful choices you can make to improve your health is to prepare your own food so you know exactly what you are eating. Jump-start your healthy eating journey by taking advantage of the goodies below. 

    3 Meal Planning + Healthy Living Cookbook Guides to Jump Start Your Health

    1. Download or print your Food Journal here

    If meal planning isn't part of your routine yet, jotting down your eats and drinks in a food journal is a good start. Knowing how you feel before, during, and after your eat is key to good health and often goes unnoticed. Not only is being aware a good start, sometimes this is all you need to pinpoint a problem. Download the #foodisourfriend food log here.

     

    2. Download the REVOLUTION RECIPES COOKBOOK here

    We are a community of food lovers and we have a desire to feed ourselves well, but if you're struggling with knowing where to start eating more healthfully, this cookbook is for you! The Revolution Recipes Cookbook is an easy to follow guide that helps you prepare clean food that you, your friends and whole family will enjoy.

    This 100-page cookbook is filled with mouth-watering meals fore breakfast, lunch, dinner and dessert.  Complete with full-color photographs, step-by-step instructions, and a variety of recipes ranging from simple to exquisite, there is something for everyone.  You'll want to try them all! Download the cookbook here.

     

     

     

    #foodisourfriend healthy living revolution kids cookbook

    3. HEALTHY LIVING AMBASSADORS CHILDREN'S ACTIVITY BOOK

    The key to foundational health and happiness comes from eating healthy foods, moving, drinking plenty of water, having fun and getting enough sleep every night.

    The Healthy Living Ambassadors Children's Book is a fun way to encourage the special children in your life to make healthy choices that'll last a lifetime! Included is:

    • Healthy Living Ambassadors Challenge
    • Lunchbox Shopping Guide
    • Coloring Pages
    • Activity Pages

    Download the Healthy Living Ambassadors Children's Activity Book here.

    Habits of Healthy People

    In the health and wellness world it's often said there are no concrete rules to follow, just guidelines. But we can all agree that there's work you have to put in to live a good quality of life. 

    With every day environmental stresses, there's never been a more important time in history for us to take care of ourselves now. We may have just about every resource we need to be well, but we could all use a little guidance right?

    Habits of Healthy People

    1. Eating well
    2. Exercise
    3. Sleeping
    4. Taking leisure time
    5. Reading
    6. Planning ahead
    7. Practicing gratitude, meditation or prayer

     

    3 Reasons You Must Grow Your Own Food this Year

    Happy New Year!

    Wishing you much love, health and happiness in 2017!

    We are excited for the exciting projects this year. We will be introducing new community gardens this year and are excited to have you come along for the ride.

    Also exciting is that my father has started his own garden, so stay tuned for everything shared. You can catch it all in real time on Snapchat, Instagram and Facebook.

    What was your New Year's resolution this year? Was it to eat healthier? Was it to garden?

    There are tons of reasons to start a garden. Here are my top 3 if you're thinking of growing your own food this year.

    garden2.png

    Top Reasons to Start a Garden & Grow Your Own Food

    1. Food tastes better when you garden it

     

    2. Food costs less

     

    3. Food is healthier

     

    We've started a unique community of people who support healthy living by eating well and we believe that starts with clean food. #growhealthyfood