Craving a different kind of buzz? Get your greens, caffeine and protein all in one cup. It's delish, and totally developing a cult following here at Studio LB.
LB's Mochachino
1/4 unsweetened vanilla almond milk
1 cup coffee (we love cold brew)
heaping handful of spinach
1/2 frozen banana
1/4 avocado
10 almonds
1 tbsp. cacao
1/2 date, pitted
pinch of cinnamon + cayenne
ice
“Your body won’t go where your mind won’t push it.”
Today we're 70 days out from Memorial Day and the Spring season officially begins tomorrow! I'm thrilled to kick-off phase two of my LB 100 program: LBINsideOUT.
LB INsideOUt begins today, Mon., 3/19 and runs through Sun., 4/15. This month is designed to help you transition into the new season and feel great from the inside out. We'll be making lifestyle changes (we need good skincare habits, right?), clearing bad energy, finding focus, integrating mindfulness through breathing, movement + meditation, and working on manifesting positivity and confidence.
LB 100 INsideOUT At-a-Glance:
Week 1: 3/19 - 3/25, YOU + Fitness
Week 2: 3/26 - 4/1, YOU + Food
Week 3: 4/2 - 4/8, YOU + Lifestyle (beauty + home)
Week 4: 4/9 - 4/15, Your Spring Training Prep
These days of transition are happening now. What do you want to bring with you from the last season? What are you committed to changing (or giving up) in order to reach your goals?
Lets put our minds to it!
Xx
Lauren
I love a great salad, and I've been eating this one for lunch (a lot). When I really like something I tend to stick with it and repeat often. This salad in particular is a great example of our salad formula in action. With different textures, protein, and healthy fats, it keeps me full and my cravings at bay.
On Sunday, I shop and prep so it's easy to throw together during the week when things get hectic. I saute the chicken with Jakes Prime and cumin, cook brown basmati rice (I use the quick-cook from Trader Joe's - done in 15 min), chop the veggies, and house everything in clear containers in the fridge so that there is little to no prep work during the week.
What's in this salad? You're looking at: Baby spinach, cherry tomatoes, black beans, red bell peppers, avocado (only 1/4), corn, fresh jalapeno, cilantro, hemp seeds, brown basmati rice, and chicken. I dress it with a little olive oil, Braggs liquid aminos and lime. I've made this salad with beef and shrimp and subbed quinoa for rice and it's just as good. Make it your own with your favorite protein!
I'm excited to show you how to create hearty, lively, lean, filling and satisfying bowls of nutrition that will fuel you and magically keep your cravings at bay.
Before you go shopping, think about your favorite veggies, proteins, flavors and textures. And with my formula and The Oscars in mind, imagine that you are casting for the movie, The Ultimate Salad.
Your lead stars are the fiber-rich greens, satiating protein, veggies and healthy fats that support your brain and nervous system. I want you to search for those supporting actors that will keep the movie interesting. Will your best supporting actors be earthy, nutty and crunchy? Tangy and vinegary? Hot and spicy? The more, the better!
Fresh, low-cal, and delicious with all the greens (kale, spinach, cucumber, broccoli, and parsley) in one glass. Avocado lends the perfect amount of creaminess, while the lemon, ginger and cayenne add a little kick and up the immunity ante.
Studio LB Detox
1 cup filtered h20
1 heaping handful of kale
1 " " spinach
1 sm. cucumber
1/3 - 1/2 c. broccoli
1/2 - 3/4 c. parsley
1/4 avocado
knob of ginger
juice of 1 lg. or 2 sm. lemons
dash of cayenne
Ice
Blend until smooth, top with chia (or nothing at all) and watch your skin glow, girl.
I heart this smoothie, and no, you won't get high! It's perfectly creamy with sweet-tangy fresh juicy blueberries and the slightly nutty flavored hemp seed. Hemp is a complete protein that contains a balanced ratio of the essential fatty acids omega-3 and omega-6. Hemp also contains many B vitamins, vitamins A, D and E, iron, sodium, calcium and is a good source of dietary fiber. It's also a more digestible protein than meat, whole eggs, cheese, human milk, cows milk or any other high protein food.
This fabulous nutrient profile leads to some seriously amazing health benefits from naturally balancing hormones to eliminating insomnia and aiding in heart health and weight loss.
Blueberry Vibes
1 c. unsweetened vanilla almond milk (or milk of choice)
1/4 avocado
3/4 cup frozen blueberries
2 heaping handfuls of spinach
2 tbsp raw hemp seeds
1/2 date, pitted
ice
Blend until smooth and enjoy!
I've always believed that diet is 80-90% of the fitness equation. So much so, that I started a to-go healthy foods company (Lithe Foods) so that my clients could eat well and really feed their results.
We sold lean, local and seasonal fare out of our fitness studios. I developed many recipes, did a lot of R & D, worked with great chefs, a nutritionist, and I also drank a shit-ton of cold-pressed juice. For five years, juice was a part of my everyday (multiple times a day). I loved it and truly believed in the power of juicing. And, I still do. But, everything in moderation, right?
For many reasons (beyond juice) my body was very different back then. And I weighed a lot more than I do now. I can only imagine how many calories I was drinking per week! I'm not at all anti-juice, but I strongly believe that the right vegetable blends are absolutely key. Now, for me, low sugar, vegetable-based smoothies are what I'm drinking everyday for health.
Guys, swap your coffee for matcha AND get your greens in all before 9AM. This good mood smoothie is light, minty-fresh, rich in fiber, chlorophyll and vitamins. I love that it's packed with antioxidants (catechains), boots metabolism and burns calories.
Craving a different kind of buzz? Matcha contains caffeine and works just like coffee, however, matcha contains a different type of caffeine unlike regular coffee. This unique form of caffeine is called “theophylline” that increases endurance and energy levels without causing any side effects. Drinking matcha tea enables the slow release of “theophylline” thereby maintaining hormonal levels and supporting the function of adrenal glands.
Lauren's Morning Matcha
1 cup unsweetened milk of choice (we love almond)
1/2 frozen banana
1.5 handfuls of spinach
1 sm. cucumber
5-10 mint leaves
1/2 - 1" knob of ginger
1 tbsp matcha powder
Ice
Blend well and drink up! Toppings count and make you feel you're eating a little something, too. I love this one with just a bit of cacao nibs.
Craving something sweet? This one will transport you straight to halvah heaven in a much healthier way. This version of a salted caramel packs a protein punch and has less than 20g of sugar. It tastes like a milkshake, is great as a healthy snack or dessert and is the perfect option for those with nut allergies.
LB's Salted Caramel
1 c. coconut milk (or non-dairy milk of choice)
1/4 avocado
2 tbsp tahini
1 date, pitted
1/4 tsp. sea salt
pinch of cardamom + ice
Blend until smooth and top with a pinch of sea salt. Swoon!
Guys, fire up your blenders, we're kicking off a week of smoothies today and I'm challenging you to include one a day! Smoothies are one of the best ways to get more veggies, healthy fats, and protein into your life, and these are NOT sugar bombs! Where's the fruit? Sure, fruit is healthy, but you'll notice that my clean and lean faves all contain less than 20g of sugar to keep your blood sugar balanced and elongated, allowing you to burn fat rather than store it.
I always prefer protein from whole foods, but if your smoothie is going to be a meal replacement, I recommend boosting it with an unsweetened plant-based protein powder for more staying power.
I'll be featuring our LB 100 smoothies right here, this week. If you're signed up for the challenge, they landed in your inbox last Friday. Have a great week, everyone!
After a decadent night (Valentine's Day) at Petrossian's Caviar 301 tasting, I knew I needed the deluxe today. This rich and nutty, protein-packed smoothie will carry you through your afternoon and help balance blood sugar. Give it a shot and sub with your fave milk + protein powder!
Ingredients:
Vanilla protein powder (I used Moon Juice Vanilla)
2 cups hemp milk (homemade)
@sunpotion reishi powder
1 tbsp almond butter
1 tbsp chia seeds
1/4 cup blueberries
1 tsp coconut butter (I used Cap Beauty)
Blend with or without ice and enjoy!
Ready to leave behind this winter waist land? Today we are 100 days out until Memorial Day 2018 and I'm so excited to help you be the best you for YOU come May 28th with my LB 100 program!
LB 100 is a three month, four-phase fitness lifestyle program that anyone can join, and can join in at any time. The cost of participating is a four month membership to Studio LB ($39/month) which is less than the cost of two fitness classes, and you can cancel anytime.
Entrenched in Studio LB workouts, mindfulness and healthy living, I'll teach you my concept of balance where I'll help you find your LB FIT weight that you can live better with. In previous challenges, I've shown you how you can fast track your way to optimal health, but this is our slow and steady plan for everyday living.
LB 100 At-A-Glance
Phase 1: 2/15 - 3/18, Preparing for Change, Starter Kit
Phase 2: 3/19 - 4/15, Lifestyle + Mindfulness, INsideOut
Phase 3: 4/16 - 5/17, 6-Week Countdown, Spring Training
Phase 4: 5/18 - 5/24, Activation, Summer Stunner Transformation
In Phase 1 we'll do weekly lifestyle challenges, and you'll receive short daily workouts to increase your activity. In Phase 2, we'll dive into all things (beauty, at-home, meditation, etc.) related to healthy living and mindfulness. Phase 3 is your 6-week countdown where we'll be really focusing on the fitness, and Phase 4 is the Activation, AKA, the Summer Stunner Transformation! Don't worry, if you can't attend I'll be sharing tips and tricks to help get you feeling confident and looking amazing in your bikini!
Take a deeper look at the LB 100 program:
Phase 1: LB Starter Kit (Thurs 2/15 - Sun 3/18) The first 10 days prepare you for change. Change doesn't happen overnight, but it starts with small initiatives. Whether you're a current member working out 4-6x per week, a member who uses Studio LB to supplement other workouts, or you haven't worked out in months, my LB 100 program is designed for everyone. I want you to join in for as much as possible and find what works for you and your body. Every member has different ability levels and different challenges. Don't compare yourself to anyone, just work towards being a more healthy and fit version of yourself. Learn how to celebrate being healthier than you were the previous week, the previous month or previous year.
The following three weeks of Phase 1 include healthy quick and mighty 5-10 min body-part focused workouts, and healthy habit challenges:
Unable to join Studio LB? You can join in anyway! My shorter, supplemental workouts will be available on my Youtube channel.
Phase 2: LB INsideOut (Mon 3/19 - Sun 4/15) This month is designed to help you feel great from the inside out. The focus is on making lifestyle changes, integrating mindfulness through meditation, and feeling more confident. These changes will inspire you to live better overall.
Phase 3: LB Spring Training (Mon 4/16 - Sun 5/27) Fitness is a key part of the entire program, but now that you've developed healthier habits and are feeling stronger and more motivated it's time to ramp up the fitness and food component in six weeks. I want you to look and feel your absolute best when summer hits!
Phase 4: LB Activation aka The Summer Stunner Transformation! (Fri 5/18 - Thur 5/24) The Activation is the ultimate wellness boot camp. One week in paradise that will give you the summer glow and body of your dreams. One week of self care. One week to work hard, relax, make new friends, have fun and focus on yourself. It's one week of creating habits and learning lessons that will keep you healthy and your most fit through the second most indulgent time of the year. And don't worry, if you can't make it to Activation, I will be giving you tips to push yourself from home.
Are you in?
We’ve opened up the library, so now over 150+ of my 50-min. workouts are yours! I’ll still deliver 2, new 50-min workouts every week (this is what makes the program unique & SO effective) + an exciting mix of shorter workouts monthly! Happy Valentine's Day!
Everyone loves these! This vegan cheese sauce is so good, you'll think it's just as good as the real thing. This recipe makes 4 servings.
2 lb. mixed baby potatoes, halved
3 tbsp. ghee (melted)
1 c. raw unsalted cashews, soaked overnight and drained
3 tbsp. lemon juice
1/2 tsp. chili powder
1/2 tsp. ground cumin
1/2 tsp. sweet paprika
1/2 tsp. garlic powder
1 tsp. sea salt (or Jake's Prime)
1/4 c. nutritional yeast
1/2 jalapenos, seeded and chopped
Preheat oven to 450 degrees F. Toss potatoes with ghee, 1/2 teaspoon salt and 1/4 teaspoon pepper. On baking sheet, spread potatoes evenly; roast 30 minutes until golden and crispy, stirring once.
Meanwhile in blender, puree cashews, lemon juice, chili powder, cumin, paprika, garlic powder, sea salt (or jake's prime), nutritional yeast, and jalapeno with 1 cup water until smooth. Transfer to 2-quart saucepan; heat on medium-low 5 minutes or until warm, stirring occasionally. Makes about 1 2/3 cup. Transfer to bowl; serve with roasted potatoes. (Refrigerate remaining sauce up to 1 day. Also good with roasted cauliflower, etc.)
Recipe adapted via Good Housekeeping
Craving popcorn? Here's something hearty and healthier that won't get stuck in your teeth or your thighs. This recipe makes four servings.
8 c. small cauliflower florets, stems trimmed
3 tbsp. ghee or olive oil
1/4 c. grated parmesan or nutritional yeast
1 tsp. garlic powder
1/2 tsp. turmeric
1/2 tsp. salt
On large rimmed baking sheet, toss cauliflower florets with olive oil, parmesan cheese, garlic powder, turmeric and salt.
Roast in 475°F oven 25 to 30 minutes or until browned and tender. Serve immediately or it becomes soggy and cold (but still delish!).
Recipe adapted via Good Housekeeping
As many of you know, I'm a chocoholic. This healthy, chocolate + coconut + sea salt guiltless alternative to fudge is always in my freezer. It's easy to make and so delicious. Loaded with heart-healthy fats and protein, it’s the kind of treat that will kill a craving and leave you super satisfied.
Prep time: 10 min. Serves: 10-15
Ingredients:
1 cup raw cashew butter (store bought or homemade)
2 tablespoons coconut manna
3 tablespoons coconut oil
¼ cup cocoa powder
¼ cup orange blossom honey (Bee Free Honee or maple syrup can also be used)
1 teaspoon course sea salt
Directions:
If you're making the nut butter, place 1 1/2 cups of cashews in your Vitamix or high speed blender and mix until smooth
Mix together the nut butter, coconut manna and coconut oil until smooth (this is much easier if ingredients are warm).
Add in the cocoa powder, honey and sea salt and stir until creamy.
Transfer the mixture to a dish, lined with parchment paper or plastic wrap for easy removal.
Place the dish in the freezer, and allow the fudge to set for an hour before slicing and serving. Due to the coconut manna/oil mixture, the fudge will become pretty soft if it's left out for a while, so it’s best served directly from, and stored in the freezer.
Recipe via Lauren, image via Oh Joy
I've always turned to collard greens when preparing healthy "sandwiches" for myself and others; they were a favorite offering in my healthy, to-go foods line.
Collard greens are an excellent source of vitamin K, vitamin A, manganese, vitamin C, dietary fiber, calcium, vitamin B1, vitamin B6 and iron. They also provide the fourth greatest amount of antioxidants behind sweet potato greens, mustard greens and kale.
Substitute collards for bread or your traditional wrap, and you'll most likely feel lighter, healthier, and became leaner. I've watched people lose 10-20 lbs. from simply making the swap. Anything you have in your fridge can be wrapped inside and made into an easy, to-go meal.
Stuck in a collard wrap rut? Check out these flavorful combinations:
Mexican: Mashed avocado, black beans and salsa.
Smoked Salmon: Hummus, avocado or white bean dip, slices of smoked salmon, dill and capers.
Mediterranean Egg Salad: Egg salad, diced tomato and sliced olives.
Savory Quinoa: Cooled quinoa, diced red onion, walnuts and raisins tossed with tahini.
Hummus and Veggies: Hummus, shredded carrot, shredded beet and sprouts.
Greek: Crumbled feta, diced tomato, diced cucumber, sliced olives and chopped parsley.
It's week three of the challenge and it's the perfect time for us to take inventory. What is different from week one and week two? Do you feel different from when you were in the post-holiday sugar haze of December? Change takes time but you should absolutely feel some progress.
Positivity and empowerment can take you such a long way, and growth is something that we all strive for, so I'd love for you to reflect on the progress that you've made over the last few weeks, stay positive, and try to push your goals a little further or re-commit.
You all motivate me, and my goal is to help you feel empowered and help you empower others. I personally think it begins with your health (through movement and in your kitchen) and spreads through the rest of your life.
Is your inner voice telling you to quit? Remind yourself that you are in control of that inner voice, and it's up to you to choose its message and what to listen to. The decision to eat healthy or wake up and workout isn't an easy one - especially when our days are filled with SO many obligations and distractions. You really have to be your own motivator. It takes willpower, dedication, and real drive to make the choice to consistently push yourself, right? Is your drive low? It's easy to lose your focus any time of the year but the heart of winter is always a difficult time. Try not to beat yourself up over falling off the wagon, but remember that nobody is going to do the work for you.
Healthy living is a choice that you make. You have to commit, show up ready to work and not take the easy way out. Tomorrow is a brand new day, so don't give up!
Want to gift a friend a month or two of Studio LB? Click on Workout Now, and then choose Gift This under payment.
A few weeks ago I had Romesco sauce and I immediately thought I had to make a healthier version at home. Romesco sauce—a roasted red pepper and almond spread originating in the Catalonia area of Spain— is my current favorite go-to sauce for a quick and healthy lunch or dinner. This Romesco sauce recipe is gluten-free, contains no bread, and is delicious on just about anything. Mars likes it on chicken, Jordan loves it on french bread, and I've been putting it on everything.
Make your quinoa, prep fresh bell peppers and Romesco sauce on Sunday and enjoy all week long. Cook quinoa according to package. Wash, remove seeds and cores and slice peppers in half. Stuff with quinoa (approx 1 tablespoon per 1/2 pepper), then top with 1 tablespoon of Romesco sauce.
Smoked Almond Romesco Sauce (Makes 2 cups)
Ingredients
• 1 large tomato
• 4 cloves garlic
• 1/2 cup almonds (unsalted & unroasted)
• 2 medium red bell peppers
• 1/4 cup olive oil
• 2 tablespoons sherry vinegar or lemon juice
• 1 tablespoon smoked paprika
• 1/8 teaspoon cayenne pepper (optional)
• Salt and pepper to taste (usually a few pinches)
Directions
Preheat oven to 450°F. Line a baking pan with foil. Arrange almonds, garlic, and tomato on baking sheet and place in the oven. Roast almonds until fragrant, about 10 minutes.
Remove almonds and continue roasting garlic and tomato until soft, about 15-20 minutes more. Remove from oven, let cool slightly and peel garlic. If you purchase pre-peeled garlic, it's easier.
While the almonds, garlic and tomato are roasting in the oven, roast peppers over an open flame until the skins are blackened. Set peppers aside and let sit until cool for 15 minutes, then remove charred skin, seeds, and cores.
Place tomato, almonds, peppers, olive oil, sherry, paprika, salt, and pepper in your Vitamix or food processor. Purée until smooth. Taste and season with additional salt and cayenne pepper as needed.
Place in and airtight container and place in the refrigerator until cool. Store refrigerated up to 5 days, or freeze. Enjoy!
Whether you're crunched for time, can't bring anything to the dinner table (literally, not figuratively), are trying to ditch the bread, or can't eat another salad...collard greens to the rescue! I've always turned to collard greens when preparing healthy "sandwiches" for myself and others; they were a favorite offering in my healthy, to-go foods line.
Substitute collards for bread or your traditional wrap, and you'll most likely feel lighter, healthier, and became leaner. I've watched people lose 10-20 lbs. from simply making the swap. Anything you have in your fridge can be wrapped inside and made into an easy, to-go meal.
Whatever I end up putting inside, I like to start with a great base that will hold the ingredients together, marry the flavors, and give the wrap some heft, like hummus or smashed avocado; hummus adding protein and avocado giving you some healthy fat for brain power.
Then, I'll layer in some crunchy veggies for texture and I always add a little quinoa (2 tablespoons) and nutritional yeast for a little protein. I love the creaminess, the crunch, and the subtle texture from the veggies and quinoa.
There are so many ways you can stuff these things, so have fun creating your own combos. Some of my favorites are steak and mushroom, chicken and pesto or chicken and peanut sauce, avocado and quinoa, tuna salad, chickpea salad, egg salad, turkey & cheese, the list goes on and on.
BASIC COLLARD WRAP
Servings: 4
Ingredients:
• 4 collard leaves
• 1/2 cup hummus, divided
• 1/2 cup cooked quinoa, divided
• veggies for topping (cucumber, pepper, carrot, tomato, etc.)
Instructions:
Rinse and dry your collard leaves, then cut off the large stem at the bottom. You can also shave off the thicker part that goes up into the leaf so it’s easier to wrap. Lay collard down stem side up. Spread 2 tablespoons of hummus in the center of each leaf, then top with 2 tablespoons of quinoa and desired veggies. To wrap, turn the collard so the stem and hummus-veggie pile is perpendicular to your body. Fold in the sides, fold the side closest to you over the veggies, then continue rolling until everything is nice and snug inside. Slice in half on the diagonal, or eat as is.