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Biohacks, Tips, & How Tos

Golden Mylk – It’s Benefits and Why It’s the Perfect End to Your Day!

0 · Dec 25, 2018 · Leave a Comment

Golden Mylk is one of my favorite warm drinks to make; especially when the seasons change and cold weather starts to roll in.  Golden Mylk is a highly anti-inflammatory, immune system boosting and digestive healing drink that is soothing and beneficial for you in SO many ways! Lets take a dive:

One of the main ingredients in my golden mylk is turmeric.

Turmeric: is a spice native to India that has been used as a natural remedy since ancient times. Curcumin is the active component in turmeric and is a powerful anti-inflammatory agent as well as an antioxidant.

Curcumin is poorly absorbed into the bloodstream alone, but with the addition of black pepper, which contains the natural compound piperine,the absorption of curcumin is enhanced. You can hardly taste the pepper, all you need is a dash! Turmeric is fat soluble, so taking it with coconut oil (which I’ll touch on here in a minute) helps the absorption process as well.

AND a bonus from this wonderful spice is that it’s a very rich antioxidant.

Oxidative damage from free radicals is the process that causes premature aging –  you know…the wrinkles, cracks and crinkles! (F%#* You free radicals!) Lucky for us, curcumin is a potent antioxidant and can neutralize these free radicals, promoting beautiful skin and preventing premature aging.

So the turmeric take-home would be: it’s  a great addition to your nutrition for steering clear of inflammation which seems to be the culprit of most all diseases and disorders in our Western culture. It’s a wonderful source of antioxidants and helps make you even more beautiful and beaming! I’m all for doing anything you can to fight chronic inflammation as it’s important in avoiding disease and keeps you happy and healthy!
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Coconut oil provides this drink with a source of healthy fats – medium chain triglycerides specifically, which are metabolized differently than other dietary fats. They bypasses the digestion phase and go straight to your liver; being available almost immediately as a quick source of energy! Coconut oil has been proven to increase the body’s fat burning potential by increasing the amount of actual calories that you burn in a day. And last but not least, coconut is an effective antimicrobial because of it’s lauric acid content it can kill harmful bacteria and pathogens. There’s so many other reasons I love to incorporate coconut into my diet but I’ll save that for a different post!

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Next, we have Ginger which is one of my favorite herbs and I have it in some form everyday whether it’s in tea, Mylk or fresh thrown into a stirfry or soup. It’s great for anti inflammatory like our buddy turmeric, but it’s also so helpful for our digestive system. Ginger relaxes the digestive tract which helps in stimulating gastric juice and helping the digestion process go more smoothly after meals. It’s great for de-bloating and is a really tummy pleaser! Who doesn’t want a happy belly?

The Cinnamon gives this drink a touch of sweetness, warmth and helps keep blood sugar levels balanced. I think I add cinnamon to almost everything I eat besides a few dinners. It’s a great spice with wonderful benefits and I just love the taste!

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This drink really knocks on the “Food is Medicine door”. It’s healing, healthy, super simple, satisfying and requires few ingredients.

I’m a big “routine” person and creature of habit, as you may know! That being said, something I do on the reg. is have a warm drink in the evening… aka: my “cuppa” whether it’s a cuppa tea, cuppa golden mylk, or cuppa hot coco, I find it very soothing and warming to my soul! Peppermint and ginger tea are great for digestion after larger meals, hot coco is oh-so-delicious when sitting around a bonfire and this golden mylk is so healing and nice to sip on in the colder months. Not to mention, I think we can all use an excuse for extra hydration! Try adding tea or a hot cuppa into your nightly routine and see how you like it. There’s something about a good book + bed + one of the beverages above that just sets the mood for a good night’s rest.
On a side note, how beautiful is the color! It looks like chalk paint. It seems like every time I make it, it comes out a different hue.

I hope you enjoy it, show me your creations by tagging #NourishingNelli on Instagram or Facebook. I’d love to see the color you guys come out with! I’m off to boil a pot now, Holiday Cheers to you all!

Golden Mylk – Benefits and Why It’s the Perfect End to Your Day!
Author: Britni Martinelli
Prep time: 1 minCook time: 3 minsTotal time: 4 minsServes: 1
Ingredients
  • 2 cups of nut milk of choice (I recommend almond or coconut)
  • 2 tsp coconut oil
  • 1 tsp honey
  • 1/2 tsp cinnamon
  • 1 cinnamon stick
  • 1/2 tsp turmeric
  • 1/2 tsp ginger
  • dash of sea salt
  • dash of black pepper
Instructions
  1. Bring all ingredients to a simmer on the stove for about 3 minutes
  2. Remove the cinnamon stick and serve hot.
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If you like this recipe and want to enjoy it on a warm day; you can make it into a Golden Mylk Iced Latee by taking the original Golden Mylk Recipe and adding 1/2 cup ice + 1 tsp vanilla extract + 2 tbsp coffee.
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Biohacks, Tips, & How Tos, Blog, Recipes, Smoothies & Drinkables

Understanding Hunger Hormones & Cravings

0 · Oct 29, 2017 · Leave a Comment

To achieve overall health, reach your goal weight, and feel good doing so, its important to understand where your cravings are coming from and why! Aside from providing great pleasure and enjoyment, the nutrients and energy your body needs to function; food also has an influence on appetite and moods. Research shows that certain foods and lifestyle patterns affect powerful mood-modifying brain chemicals called neurotransmitters, take a look below at these guys:

  • Serotonin — this is a chemical released after eating carbohydrates (sugars and starches). It enhances calmness, improves mood, and lessens depression. Serotonin is made from the amino acid tryptophan. High levels of serotonin help control appetite, satisfy cravings, and provide a feeling of well-being and inner calm.
  • Dopamine and norepinephrine — these are chemicals released after eating protein (meats, poultry, dairy, legumes). They enhance mental concentration and alertness. These neurotransmitters come from the amino acid tyrosine.
  • Ghrelin — a neurotransmitter that sets up an irresistible urge to eat when elevated
  • NPY, neuropeptide Y — increases carbohydrate cravings when elevated
  • Galanin — increases the desire for fatty foods when elevated
  • Cortisol — the emergency gland of the body, the adrenals releases cortisol as the primary coordinator for the reactions of stress. Cortisol decreases the production of serotonin. If you normally eat to relieve stress, the hormone cortisol places the extra calories (fat) in the abdomen or stomach area of your body.
  • Endorphins — the body’s natural “high'” which gives pain relief and pleasure when elevated

Why is this important?! 

As you lower calories to lose weight, you starve your brain first and that depletes serotonin (a neurotransmitter which helps you feel calm, peaceful, and contented, and has a pivotal role in regulating appetite). This leads to increasing cravings for different foods, depression, anxiety, lethargy, feelings of hopelessness or rage all increase. Typical dieting means an immediate cutback on the production of chemicals that support health of your mind, your psyche, and your spirit.

If you skip meals, this will lead to your blood sugar levels going abnormally low and intense cravings to start. This also causes an increase in ghrelin (a neurotransmitter that sets up an irresistible urge to eat) and lowers neuropeptide Y, which increases carbohydrate cravings. This then leads to an unstoppable desire to eat More as well as and increases your eating frequency, which leads to binging…not what you wanted to happen!

As you lower calories to lose weight, this will lower insulin and your thyroid hormone, which lowers your metabolism and also lowers the release of fat from your body meaning you can’t lose weight as easily and may end up on a plateau.

As you eat more dietary fat, this will increase endorphins (the body’s natural “high”, which gives pain relief and pleasure). Research has also shown that the neurotransmitter galanin increases the desire for fatty foods. The more fat in a person’s diet, the more galanin is produced and the more galanin that’s produced, the more one prefers or craves fattier foods.  Research has also shown that eating less fat for several weeks reduces galanin levels and the desire to eat fatty foods. So the less fat (and refined carbohydrates you eat), the less you want.

Eating extra dietary carbohydrate (starches and sugars) will raise serotonin, which makes you feel calm and relaxed. So you can see how the usual combination of sugar and fat (many desserts) set you up to feel calm and contented, and can easily set up cravings for additional desserts because you want that inner state of calm and contentment.

Stress is also a common reason for over eating as well as emotional eating. Two out of three people eat more, when under stress, and don’t usually overeat vegetables or healthy nourishing foods, rather sweets and sugar filled desserts.

When loneliness or stress increase, this leads to an increase in cortisol, which leads to deposits of abdominal fat and makes it more difficult to lost weight or keep it off.

 SLEEP –  7 to 9 hours of sleep every night is vital to your health. There is a strong link between the amount of sleep people get and their risk of becoming overweight. Sleep deprivation ↓ leptin, a blood protein that suppresses appetite, and ↑ grehlin, a substance that makes people want to eat. After a night of sleep deprivation, people typically consume 10% more calories!

If your feeling down or have a case of the “blues” your body thinks you need to find something as a reward, this leads to the increase of dopamine, which will lead to an increase in desire for food and an increase in attention to searching out enjoyable eating experiences or rewarding actions.

Positive thoughts lead to a rise in serotonin, which lowers your desire for food, and increases your satisfaction, all of which helps control your temper, improve your sleep, while balancing sexual urges, and enhancing your memory.

When you eat favorite foods this  increases endorphins which also lead to an increase in your eating speed. Take time to enjoy your dishes, mindfully, chewing properly to enhance digestion!

A rise in norepinephrine causes an increase in negative feelings, feelings of distrust, and increasing the desire to fight or flee from unpleasant situations

Endorphins (the body’s natural opiates which give a “high”) when they are low, this leads to an increase of the urge to get relief or pleasure, desire for junk foods, excess exercise, or alcohol.

Exercise naturally raises endorphins and control NPY (neuropeptide Y) which lowers anxiety and carbohydrate cravings and increases feelings of contentment.

After a person exercises, abnormal cortisol levels lower, dopamine lowers (arousal hormone), and norepinephrine lowers, which leads to appetite suppression and mood stability…and at last you feel better!

I know all of this sounds scientific and tricky, but in all honestly, the better you are at understanding your body and it’s needs, the better choices you can make nutritional wise and be on a path to feeling better than ever! I hope you can apply these tips towards your nutrition goals. If your in need of 1-1 nutritional coaching, you can find a few different package options in the NN Shop here!

Move Fast, Eat Slow, Live Well, 
-Nelli

Biohacks, Tips, & How Tos, Blog, Featured

My Method & Training with Purpose

0 · Jan 20, 2017 · Leave a Comment

I’m a big believer in bio-individuality and what works for one person may be another persons’ poison –  because we are all “wired” differently,  have different genes and different goals! However, over the years, after listening to the several opinions of fitness professionals: “weight training alone is the best”, “cardio is bad before weights”, “cardio is good”, ” interval training is where it’s at”, and many others;  I have come up with a way to move that works for me and many of my clients are able to capitalize on the benefits as well… So listen up!   

More often than not I’ll run into someone (not literally & literally – #donttextandbuggycartdrive it’s dangerous) at the market or in town and they will say “you must be a runner” and I’m always hesitant on how to reply because 1. Yes I run but 2. not sure what qualify’s someone as “being a runner” I mean don’t we all run at some point in our lives? And especially if you’re even somewhat active? So now I’m going to elaborate on my routine, my training and the what & why behind it! 

First off, I personally use training and exercise as a way to feel more energetic, to ward off bad stress by giving my body good stress, to achieve better sleep, and to clear my mind allowing myself zone out of the daily to-do’s and responsibilities. You can think of it as a form of moving meditation, letting my body download the day and process that information! (Oh! also as an excuse to jam to extra loud music in my super big headphones, pretending I’m a rapper or at a concert for part of my day :P…. you know you’ve been there!!!)

So, in a nutshell I exercise to maintain my physical and mental health because when I feel, I look good! 

The benefits of maintaining low body fat and lean muscle are definitely plus’s but never do I train for aesthetics, I train to better myself in all areas of my life and for strength! There’s something about being completely exhausted that makes me feel great; the body is strange right?! 

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MY METHOD

My training routines all follow a combination of the following patterns….I tend to set everything up in a circuit fashion consisting of: MRT and HIIT and end with a metabolic finisher. 

MRT stands for metabolic resistance training and is performed with 4-10 strength training exercises with little to no rest between sets. 

HIIT stands for high intensity interval training and is done by alternating between a high and moderate/low intensity work load. It’s great for overall conditioning. 

Metabolic finishers are something that I’ve found myself looking forward to during my workout (call me crazy)! The best way I can explain them is “emptying the tank” in the words of Roger Federer.  It’s a circuit performed at the end of a workout, it’s short in duration and balls to the wall effort, to finish your workout in total exhaustion. It helps to carry on the burning effect you achieve from exercise throughout the day. 

While fat loss is currently not a goal of mine; these in combination are great for fat loss, maintaining weight goals and are very  time savvy. They allows for a more effective workout in a shorter amount of time than other common methods. Most of my routines are between 35-40 minutes including warm up and cool down.  

My weekly training cycles between days of: 

  • Weight training 
  • Body weight training 
  • Cardiovascular training (swimming & running) 
  • Active recovery days 

Other than this I stick to my daily non-negotiable’s of: 

  • Foam rolling along with a set of stretches, every morning, as soon as I wake to promote blood circulation and to get my body up and running for the day. 
  • Cooling down and then stretching after every workout. 
  • Myofacial release and deep tissue massages 2-3 times a month to help to prevent injuries and aid recovery. 

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While all this is very important for those looking to achieve and maintain specific weight and fitness goals; NO workout can override a bad diet, period. Look into these sessions for further help in this area: 

  • Fresh Start Consultation & Education 
  • Sports & Fitness Specific Nutrition Coaching 
  • 7 Day Calming Cleanse

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What is your favorite way to train? Comment below, I’d love to hear your method! Don’t have one? If you’re interested in working together to find what works best for YOU; see my “Work With Me” page; or check out the NN Shop to book a session today. Subscribe to the newsletter at the bottom of this page to receive updates on events like my Weekend Bootcamps, FitBrit Battles, and group classes. 

With Good Food, Feelings & Love, 

-Nelli 

Biohacks, Tips, & How Tos, Blog, Featured, Fitness

Healthy Travels – Aruba

0 · Dec 29, 2016 · Leave a Comment

Happy Holidays everyone I hope you’ve all had a great time with family and friends and are getting ready to settle back into your normal routine! 

We spent Christmas elsewhere this year… I recently traveled to Aruba with my father and fiancé for a birthday/holiday getaway to enjoy the warm weather!

Aruba is one of my favorite islands of all the Caribbean islands. From the kind people, to the crazy activities, the fishy food and the beautiful beaches, it’s a one stop shop for a brilliant getaway. 
 I’ve been itching to do a ton of recipe testing for the upcoming summer because Im currently wedding planning and know it is going to be a very busy one! As you may know, REAL – The Meal Deal launched last month, and its been one of the handiest projects I’ve created yet. RTMD is a 4 week meal and movement plan for those looking for a balanced exercise and meal plan. It’s full of digestive friendly, healthy and cleaning recipes using whole foods that come as close to nature as possible! RTMD provides you with all the guides and lists you need for living a healthy lifestyle as convient and budget saavy as possible! 

I’ve  been so busy lately that I have actually been using RTMD myself and plan to continue as I’m in wedding planning mode and staying busy with other projects for Nourishing Nelli. 

Anyways, as we traveled from Missouri to Aruba, there was quite the weather change. I went to make dinner and realized a hot bowl of soup or stew that I was use to having is NOT what my body was craving in the 90 degree island beach weather! So I thought about doing something special and adding an extra week to RTMD that includes all beach and tropical inspired recipes! Recipe creation is one of my biggest passions and since it was my birthday week, we were at the beach on vacation, I thought, I’ll do just that! I tore it up in the kitchen this past week and have some amazing recipes for you to try. All are designed to leave you feeling energized, hydrated, fulfilled and are super digestive friendly, because.. who wants bloat and indigestion when your walking around in a bathing suit!? Not I! 

REAL – The Meal Deal is available for order in the NN Shop and is a great option for those who want something to rely on for healthy meal options and functional fitness plans!

Back to Aruba: We stayed in Bubali, which is a small town near Palm and Eagle beach. Below I’ll list some of my tips while there, best places to visit, shop, eat or do!

BEACHES TO VISIT

  • Eagle Beach
  • Palm Beach 

THINGS TO DO

  • Natural Pool
  • Jolly Pirates Catamaran Boat
  • Shop at Palm Beach Local Shops
  • Hula Dancer Show in Palm Beach
  • Scuba Diving at Aruba Water Sports on Palm Beach
  • Flyboarding outside of Holiday Inn Hotel on Palm Beach 

FOOD

  • Superfoods is a local grocery store near Palm Beach where you can find most necessities. They have a huge selection of fresh vegetables and fruits, all the fish you can imagine, and they even carry almond milk, coconut milk, nut butters, dairy free items, seasonings and spices, and some of the leading health brands for popular items that you’d find in the states. I was pretty surpised by their selection, althought a bit angry that I wasted some of my suitcase weight packing boxes of quinoa and cashew butter! 
  • We didn’t eat at any of the restaurants due to my immensely large amount of cooking however they had a bunch of local places that looked fresh and carried thing like seafood, fruits, veggies, etc. 
  • Eduardos Beach Shack on Palm Beach has amazing smoothies, jucies, vagan protein balls, all the tropical fruit bowls you can imagine and they even sell CocoWhip! (I was there everyday!)
  •  The Hyatt Hotel on Palm Beach has a little smoothie shop out front with fresh coconuts, pitaya, acai and other fruits.
  • Local foods to try: (which are all in REAL – The Meal Deal Beach Week) Red Snapper, Lionfish, Barracuda, young coconut. 

 PACK

  • Unless your staying at a hotel; there’s not many fitness facilities to use so I recommend bringing some of the necessities – jump rope, bands, sliders, etc. 

REAL -The Meal Deal’s beach inspired week also comes with a vacation friendly movement plan that incorporates body and light weight circuit routines that are super easy to incorporate into your day as they can be done without a gym! This was another part of the trip that was so much fun for me – Giving your body a rest yet, still staying active and moving is so rewarding and much needed, especially when on vacation!
 

Transportation

-There is a local bus that travels around palm and eagle beach that is 2.50 per ride and very handy! If your staying out a bit further like we were in Bubali, I highly recommend renting a car, as taxi’s can be a bit expensive when your going back and forth from the store, activities, beach, nightlife or whenever your find yourself needing to go!

 

Currency:

Aruba uses the askldnfosi;dfn and one US dollar is worth about 1.75 sdflkns;fa.

 

I hope this helps you all and inspires you to take a beach trip soon! Whether it’s Aruba or another island, RTMD is a great set up for healthy, delicious, and digestive friendly meals along with a marvelous movement plan to stay on track while vacationing!

 

If you’ve been to Aruba before and would like to add something I missed, feel free to mention it in the comments below, Id love to hear your favorite things to do see or eat while there!!

 

 

 

 

Biohacks, Tips, & How Tos, Blog, City Dine Guide, Featured

A Superior Posterior

0 · Dec 13, 2016 · Leave a Comment

The POSTERIOR CHAIN muscles -aka the powerhouse that helps propel you forward as you move, walk, or run and are very important to be mindful of!

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Ever since I started running races and adding more milage, I’ve also added some strength exercises to my weekly routine to keep the “running muscles” strong for injury prevention.  Some of the best exercises you can do to balance your body are ones that work the posterior chain muscles. The posterior chain includes some of the biggest and strongest muscles in your body (back, glutes, hamstring, calves) which we use everyday for a numerous amount of activities that you do.

Ever heard someone say “Oh my back is just killing me” after they bend over or “I can hardly get out of the chair alone” well… this is because they are lacking strength in the muscles that support doing those activities. Your body is a system and when one thing is off kilter, it affects other areas.

It’s common for runners to become quad dominant and push our glutes and hamstring muscles to the back burner, which is a big NO-NO! The key to having an optimal stride is to balance your anterior and posterior chain systems. Since running is a flexion movement, try adding these extension exercises to your training routine and see if you notice a difference in your running.

  1. Kettlebell Swing
  2. Deadlift
  3. Back Extension
  4. Hip Thrust

Fellow runners, comment below for any tips you have on how you like to balance strength to support your training!

Move Fast, Eat Slow, Live Well,

-Nelli

Biohacks, Tips, & How Tos, Blog, Fitness

The Who, What, Why of Collagen + Hot Colla Coco

0 · Dec 8, 2016 · 1 Comment

From algae to bone broth and charcoal to collagen, it seems like the wellness trends are never ending… in a good way though –  I’m all for new approaches to healthy living! That being said, it’s important to do your homework when considering trying new trends to find out if it’s something that will benefit you or if it’s a hoax; whether it’s a product or a practice; I find it best to be in the know of all things pertaining to!

If you have an Instagram or Facebook account or keep up with trending health and wellness blogs like Well & Good, Vogue, Mind Body Green or Chalk Board Magazine I’m sure you’ve at least heard of collagen. It’s been quite the craze lately although I’m not sure why, because it’s nothing new! In fact your sitting in a big pile of it now…our bodies are made up of collagen! Let’s take a glance at the facts:

What is Collagen:

Collagen is the most abundant protein in the human body and is found in bones, joints, ligaments, connective tissue, skin and cartilage. It makes up about 30% of the protein in your body and about 20% of your body mass! That’s an incredible amount!

Types of Collagen:

Collagen can come from: Marine (fish), grass-fed cows, and chicken; sometimes labeled bone broth. The two forms of collagen are Hydrolyzed Collagen which is derived from bone and cartilage the amino acids from this collagen are quickly absorbed into the bloodstream, and then used to build new collagen.  Hydrolyzed collagen is also know as Type I collagen. Studies show that hydrolyzed collagen from fish consists of small peptide molecules that have great bio-availability and digestibility when compared with other collagen sources. Due to the lower molecular weight, these peptides are absorbed faster through the intestinal barrier and into the bloodstream. The second form of collagen is Collagen Protein or Gelatin which is collagen with a higher molecular weight. Essentially they are the same thing, but Hydrolyzed Collagen or Collagen Peptides are broken down further than gelatin and can be easier on digestion.

Why You Should Supplement with Collagen:

As you age, your body naturally produces less collagen and you are left to get it elsewhere. By the age of about 40, collagen synthesis reduces dramatically and it’s important to outsource this nutrient to maintain bodily features and functions.

How Can Collagen Help Me:

  • Promotes bone growth and can delay onset of diseases like arthritis and osteoporosis
  • Lubricates your joints
  • Is the main building block for healthy bones and joints
  • Promotes growth of hair, skin, and nails.
  • Highly anti-inflammatory and immune system boosting
  • Digestive system friendly

How Can I Incorporate Collagen: 

Collagen comes in capsule and powder form. Some of my favorite ways to use it are in smoothies, baked goods, soups, in my water bottle and in hot drinks (stay tuned for a cozy cuppa recipe to follow). I find powder to be the easiest of the two. You can literally just pour it in to any of the above just like you would other supplements, spices or sweeteners.

Search “collagen” in the NN Recipe Index for some of my favorite recipes that use collagen.

My Favorite Brands of Collagen:

  • Primal Kitchen
  • Vital Proteins
  • Perfect Keto

Drumroll…….and now for my absolute favorite way to use collagen; especially since it’s been bone shivering cold lately…

HOT COLLA COCO – “Hot Chocolate & Marshmallows on Superfood Steroids!”

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This drink is life in a cup is so many ways! I have an addiction to recreating traditional unhealthy favorites into nutrient packed, healthy, delicious versions. No deprivation here guys! From pizza, to french fries, ice cream to cake – I’m bound to find a way to make it Nourishing Nelli style! Onto HOT COLLA COCO – a hot chocolate that’s free of the refined sugars and dairy like it’s lifeless and nutrient stripped twin “hot chocolate with marshmallows”

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Hot Colla Coco is loaded with protein from collagen, which also provides other beneficial properties (eh-hmm: read the blog post above, I know you didn’t just skip to the recipe 😉  It contains healthy fats in the form of MCT from coconuts, which promote beautiful skin, aid in weight loss and have antimicrobial properties.  Hot Colla Coco contains cacao powder, a superfood that tastes like chocolate except no dairy or refined sugar! Cacao is a powerful antioxidant and contains serotonin which acts as a mood enhancer and gives you that “feel good” feeling, as well as the ability to fend off stress. Hot Colla Coco is topped with the coconut flakes and cacao nibs to take the place of marshmallows aka: sugar cubes that do nothing for you whatsoever. The coconut flakes mixed with cacao nibs are just the right amount of sweetness, are full of fiber, and make this drink just the perfect cuppa for a cold winter night while cuddled up on the couch in fuzzy socks listening to Christmas Music!

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The amount of collagen for this recipe will change depending on which brand you use. Read the label and use 1 serving. I typically use Vital Proteins peptides, or skip the whole cacao, coconut sugar, and collagen ingredients and put 2 tbsp of Eating Evolved Hot Coco + Collagen which is essentially the same thing!

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I’m off to boil a glass, turn the tunes on and unwind from a bone chilling cold day!

I hope you enjoy, show me your creations by tagging #NourishingNelli on Instagram or Facebook!

#collagenforpresident!

Print
The Who, What, Why of Collagen + a Happy Hour Drink You Don't Want to Miss!
Author: Britni Martinelli
Cook time: 2 minsTotal time: 2 minsServes: 1

Ingredients

  • 1 cup almond milk
  • 1/2 cup full fat coconut milk
  • 1-2 tsp collagen peptides (brand dependent)
  • 2 tbsp cacao powder
  • 1 tsp coconut sugar (optional)
  • 1/8 tsp cinnamon
  • dash of sea salt
  • Toppings
  • Coconut Flakes
  • Cacao Nibs

Instructions

  1. Heat all ingredients in a small sauce pan for 1-2 minutes whisking the entire time
  2. Pour into a mug
  3. Garnish with the toppings

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Biohacks, Tips, & How Tos, Blog, Featured

Palm Health Wellness Center – Smoothies & Digestion 

1 · Sep 21, 2016 · Leave a Comment

This week I spoke about smoothies + digestion and how they go hand-in-hand at Palm Health Wellness Center. What better topic to lecture on during National Digestion Health Month?

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What a great opportunity to work with such a well developed center. They have it all –  from the best doctors to the latest equipment and their staff does a great job at truly putting your health above everything else. I’ve partnered with Palm to create a selection of nutrient dense, digestive friendly and uber tasty smoothies for their seasonal menu. All are made with locally sourced, fresh and organic ingredients. If you get a chance to visit Palm Health, be gutsy and head over to the kitchen area to give one a try!

chop

 

A few of my top tips for improving digestion:

  1. Chew your food. It sounds simple but you’d be surprised how many people forget to eat slowly and chew their food. Digestion begins in the mouth starting with enzymes in your saliva that begin the digestion process.
  2. Practice mindful eating by stopping when you’re full and not over doing it;  leaving room for your next meal.
  3. Aim to fill your plate with two or more servings of fibrous vegetables, beans, nuts and seeds with each meal to promote smooth digestion.
  4. Try adding apple cider vinegar to your daily regime in some way, it does wonders! Try a shot before meals, first thing in the morning, sipped throughout the day in a water and lemon mixer, or incorporated into homemade dressings and dips.

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BONUS – 2 gut friendly smoothie recipes that I incorporate weekly – Give them a blend!

Beet Berry Smoothie

-1 bottle of Beetle Mylk
-1/4 cup full fat coconut milk
-1 cup strawberries
– 1/4 cup red beets
-1 cup fresh spinach
-dash of cinnamon
-1 medjool date
-scoop of plant based vanilla protein powder (optional)

chocolatestrawberry

Ginger Berry Smoothie 
-1/2 cup blueberries
-1/2 frozen banana
-1 cup baby spinach
-1/2 large avocado
-1 tbsp minced ginger
-1/2 cup Pure Vanilla Almond Mylk
– 1 scoop plant based vanilla protein powder (optional)
-1 medjool date

You can find the Beetle Mylk & Pure Vanilla Almond Mylk in the NN Shop, designed by yours truly; which are also formulated for improving gut health, double win!  I’m writing a post that I’ll be releasing later this month that goes into more depth on the importance of having a healthy digestive tract, but for now, this shall do it!

Happy Blending,
-Nelli

palm

Beetle Mylk #ITSNOTJUICE

Order yours today! SHOP NN 

Biohacks, Tips, & How Tos, Featured, Recipes, Smoothies & Drinkables

Strength & Mobility – Yin & Yang

0 · Sep 18, 2016 · Leave a Comment

STRENGTH & MOBILITY

Without one, you cannot have the best of the other, simple as that!

 

Your greatest potential of strength comes with having a good range of mobility and flexibility. This allows your body to use a greater variety of muscle groups and more effectively, rather than re-using the same set of muscles and overworking them or further leading to injury.

I’ve put together a few simple practices that you can start today to that aid in improving mobility and flexibility:

1.Foam Rolling – Check this video out here.
foamroll

 

 

 

 

 

2. Stretching

Stretch

 

 

 

 

3. Myofacial or Trigger Point Release – Check this Video out here.

myofcial

 

While these may be boring and can seem like a chore, they’re part of the game.  You wouldn’t spend precious time in the kitchen preparing a meal and then walk out without cooking or eating it would you?! So, no training without stretching!

These three practices will improve your ability to perform better in your training sessions, matches, races or whatever your forte is! You will gain mobility to sit deeper in your squats, deadlifts, and lunges which allows for a greater potential for hypertrophy (cool word for increasing your muscle cells) because of the eccentric stretch being greater with more range of motion.

It sounds complicated, but it’s pretty black and white.  Improved strength and training comes from improved mobility by following three simple practices.

If you’re a beginner try adding one at a time; per week. After 3 weeks you’ll have a new routine that your body will thank you for. These three techniques are also crucial in recovering and preventing injury, as well as keeping your body feeling amazing as you age.  So,  whether you’re an olympic athlete, recreational athlete, or just in it for longevity, these are for you!

Best,

-Nelli

Biohacks, Tips, & How Tos, Blog, Featured, Fitness

Green Dream Smoothie – How to Build a Balanced Breakfast

0 · Sep 7, 2016 · Leave a Comment

If you’re ever in need of a Green Smoothie that doesn’t taste like grass, start here!

Processed with Snapseed.

This guy is filled with a balance of each of the three macronutrients, includes a generous amount of greens and a touch of superfoods. Let’s take a dive!

BANANA:an easily digestible carbohydrate full of potassium, fiber, as well as vitamins C and B.

SPINACH: antioxidant-filled greens, rich in fiber, vitamin A, iron and protein. Popeye food!

SPIRULINA: a blue-green algae high in protein, iron, B vitamins, and magnesium. Per 1 tbsp:
4g protein, 1g fat, 2g carbohydrates. If you found this helpful or interesting you can learn more about the nutrition facts of foods on my Macronutrient Guides in the NN shop. Click here!

AVOCADO: a beauty food, full of fiber, vitamin E and healthy fats for aiding in nutrient absorption, keeping you fuller for longer and making this smoothie extra creamy and dreamy!

ALMOND MYLK: a dairy-free alternative to milk. Rich in calcium and protein. Click here to order a bottle of Pure Vanilla or Beetle Mylk from the Nourishing Nelli Almond Mylk line.

GREENS POWDER: none in particular; use whichever brand you like here, but some of my favorites are Amazing Grass, Flora, and Green Vibrance. This provides you with extra green vegetables in an easily digestible form.

PROTEIN POWDER: plant-based, easily digestible, supports lean muscle growth, balanced blood sugar levels.

GINGER: The queen of digestion and anti-inflammatory benefits! Add to anything and everything!

CINNAMON: A superherb we use to regulate the rate at which carbohydrates enter your bloodstream, aka balance your blood sugar.

Processed with Snapseed.

Processed with Snapseed.

 

Print
Green Dream Smoothie - How to Build a Balanced Breakfast
Prep Time
2 mins
Cook Time
2 mins
Total Time
4 mins
 
Course: Smoothie
Servings: 1
Author: Britni Martinelli
Ingredients
  • 1 frozen banana
  • 1/2 avocado
  • 1/2 cup almond milk
  • 1 cup baby spinach
  • 1 tbsp minced ginger
  • 1/2 tbsp spirulina powder
  • dash of cinnamon
  • 1 scoop Vega Performance Pro Vanilla
  • 1 scoop of your favorite greens powder
Instructions
  1. Add everything to a high speed blender, blend until creamy.

 

Tips on Building a Balanced Breakfast

Start with a protein: Cage-Free Eggs, Plant-Based Protein Powder,

Add carbohydrates: Oatmeal, Amaranth, Fruits, Quinoa Flakes, Buckwheat Groats, Granola.

Pick a healthy fat: Avocado, Nut Butters, Coconuts, Chia Seed, Hemp Seed, Nuts.

Veggies are a must: Top smoothie veggies: Spinach, Zucchini, Kale, Cauliflower

Superfoods & Herbs are a plus: Spirulina, Maca, Bee Pollen, Cacao, Flax Seed, Ginger, Mint, Basil.

Whether its a warm bowl of porridge, a cold smoothie, or big ol’ omelette; mix and match the above to build a breakfast that appeals to your tastebuds!

-Nelli

 

 

Biohacks, Tips, & How Tos, Blog, Recipes, Smoothies & Drinkables

Dairy-Free Sour Cream

0 · Aug 30, 2016 · 1 Comment

DAIRY FREE SOUR CREAM GUYS & GALS! I say This is one of those batch cooking day recipes to make and have on hand for the week.  It goes along with ALL the dishes.  You name it, soups, all things Mexican, potatoes, chili’s, or used as a dip for raw veggies.  If you live a dairy-free lifestyle, you no longer have to go cheese free! This is made from cashews, which are a tree nut that have a sweet nutty flavor and pack a nutritional punch.

CASHEWS (1/4 cup)

12g fat

9g carbohydrates

2g fiber

5g protein

If you found this helpful and interesting you can learn more about the nutrition of each food on my Macronutrient Guides in the NN shop. Click here!

cash

 

 

 

Print
Dairy-Free Sour Cream
Prep Time
1 min
Cook Time
2 mins
Total Time
3 mins
 
Author: Britni Martinelli
Ingredients
  • 1/2 cup raw cashews soaked and drained
  • 1/4 cup water
  • 1 tbsp lime juice
  • 1 tsp apple cider vinegar
  • 1/2 tbsp minced garlic
  • 1/4 tsp sea salt
  • 1/4 cup fresh cilantro or your favorite herb
Instructions
  1. Add everything to a high-speed blender and blend until creamy.
  2. Store in an airtight container in the fridge for up to 2 weeks.

Nutrition Facts for Dairy-Free Sour Cream

1 tbsp = 3g fat, 2g carbohydrates, 1g protein

 

 

Biohacks, Tips, & How Tos, Blog, Dips, Sauces & Such, Recipes, Recipes

How to Pack a Bowl…Sweet Potato Smoothie Style!

0 · Jul 13, 2016 · Leave a Comment

This has become one of my favorite meals. It’s so versatile, you can really make a million trillion different combinations 🙂  Sweet potatoes are one of my all time favorite foods for their taste as well as their nutritional profile.  They’re full of fiber, easy on digestion, help balance blood sugar levels and do a fantastic job keeping glycogen stores full for all of you active living folks out there!

1. Start with your carbohydrate:

  • 4oz sweet potato steamed then frozen

2. Choose a fat:

  • 2 tbsp of your favorite nut butter (about 18g fat – 6g protein depending on your choice)
  • 1 tbsp coconut butter (14g fat)
  • 1 Kite Hill Plain Yogurt (14g fat – 6g protein – 5g carbs)

3. Choose a protein:

  • Rootz Protein Powder
  • Vega Sport Protein Powder
  • or your favorite

4. Add some spices and superfoods:

  • Cinnamon
  • Ginger
  • Turmeric
  • Cacao
  • Maca
  • Lacuma
  • Goji powder
  • Matcha powder

5. Optional yet recommended…Pick a veggie:

  • handful of baby spinach
  • 1/2 cup zucchinin
  • 1/2 cup summer squash

6. Depending on if you added the yogurt or not, add a liquid:

  • almond mylk
  • vanilla extract
  • maple extract

7. Top with more superfoods or fresh fruit:

  • peanuts
  • cashews
  • granola
  • fresh strawberries slices
  • Fresh banana slices
  • cacao nibs
  • bee pollen

Instructions: Add everything to a blender, blend until smooth, scoop into a bowl, throw your toppings on and viola! Sweet Potato Smoothie Bowl in under 5 minutes. 

There are so many different combinations you can come up with on this one which makes it even more worth the make! Feel free to choose more than one from each category. Get creative and show off you bowl packin’ skills by tagging #nourishingnelli on Instagram or Facebook.

Pack Away,

-Nelli

Here’s what I used for my latest one:

sweetpotbowl

Biohacks, Tips, & How Tos, Blog, Recipes, Smoothies & Drinkables

What the Shit is a Scallop and how to Scook it!

0 · Jul 13, 2016 · Leave a Comment

IMG_0125Let’s get fishy:

1. A scallop is a species of any of the numerous saltwater clams.

2. They have a dense and chewy texture.

3. They are great for adding to dishes that need a source of sturdy protein (soups, salads, pastas).

4. They pack a mean 5.5g of lean protein per ounce (muscle food)!

5. They’re super expensive (at least when you live in Missouri) so look to buy them at wholesale or when you’re near the sea.

6. They’re best eaten fresh vs frozen and thawed, try to buy fresh and use within a day or two.

7. They take a bit’a skill to cook and taste horrible if burned so listen up:

  • Heat a pan to high heat with a generous amount of coconut oil
  • Season scallops before placing in the pan
  • Place your scallops in the pan spaced out to where they aren’t touching each other
  • Let the scallops sear for about 2-3 minutes on each side (size dependent, larger takes longer) without touching them besides to flip!
  • Remove from pan and enjoy!

IMG_0129

Biohacks, Tips, & How Tos, Blog

How to make THE BEST banano’cream

0 · Jun 10, 2016 · Leave a Comment

After going dairy free 2 years ago, (for no other reason than eliminating chance for inflammation and less “dairy blot”) I’m always on the search for dairy-free alternatives. This one is an obvious for making dairy-free ice cream: BANANAS! They’re full of potassium, fiber, are a rich source of carbohydrates and just because hey taste hella (did I jus say hella?) good!

BUT …. Every time I went to make banano’cream it was watery and tasted ok, but nothing compared to real ice cream. Now I must say, to get a rich creamy-creamy ice cream, try my coco cream recipe which utilizes coconuts (ahh-mazing!), but if your just looking for some plain jane banano’cream use this base and feel free to add all the toppings you desire!

 

FullSizeRender copy

Here’s what to do if you want fluffy yummy banano’cream:

Gather a food processor, spatula, and frozen bananas.

Use bananas that are sliced into thick coin like pieces.

Place the banana in the food processor (not blender) and pulse for 2-3 minutes letting the blades slice air into the bananas. You may have to stop it every once in a while to scrape down the sides depending on how many bananas you use and how big your food processor is. DO NOT I repeat do not add any water or nut based milk even if it seems like it needs it. This is what makes it more like a smoothie texture vs ice cream.

So, all you have to do is let that pulse for about 2-3 minutes, adding any superfoods or powder blends in towards the end and voila….there you have THE BEST banano’ cream around!

Try this method and let me know what you think, tag #nourishingnelli on Instagram or Facebook to show me your creations!

Biohacks, Tips, & How Tos, Blog

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Welcome

Britni Martinelli is the functional nutritionist and recipe developer behind Nourishing Nelli.
This is where she shares delicious and healthy recipes made from nourishing whole food ingredients, coming as close to nature as possible. She finds happiness in leading an active lifestyle and empowering others with positivity to create a sustainable and energized future. Read More…

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