Avigale LaGrass Wellness

EAT THE RAINBOW!! Healthy eating doesn't need to be boring! Add some color, try different proteins and veggies!Different color veggies are linked to higher levels of specific nutrients and health benefits! Have fun making your plates look pretty! Stay tuned for recipes with lots of color and benefits of different color veggies!

Have a healthy relationship with food and exercise. If you love chocolate, eat a piece of chocolate. If you crave that cookie after a meal, eat the cookie. Studies have shown when you don't fill that craving with just one you end up eating more later (like a whole bag of cookies 😳). The key is to make better choices most of the time and to move every day, when you do that you start to "crowd out" the not so great habits. Making changes to your eating and adding workouts is a process, not a quick fix. Don't make it hard, enjoy and be proud of each progress.

Wellness Wednesday Motivation for you on this rainy hump day!! Treat your body right with some self care, healthy eating and positive lifestyle changes. Don't make these changes a trend. Choose to make a permanent change. Let's talk!

Don't give up!! Take baby steps to reach your fitness and nutrition goals. A little progress each day makes behavioral changes more attainable!! What will you focus on this week?

Love training my clients virtually and in person. It's the best of both worlds! The No excuse approach! Even if you have a gym membership, you should always have a home training set up for those crazy days.

What's the No excuse approach to reaching your goals? Online Virtual training and nutrition keeps you accountable whether you are traveling, no babysitter, at the gym or working out from home. Train online, in person or a hybrid of both. We got you! All nutrition sessions are done virtually.

OK my wonderful ladies! Who's ready to start lifting!!

Here is the almond butter cups recipe that I posted on my stories last week. This is fave thing to make when I have a sweet craving. You can use semi-chocolate if you don't like dark chocolate. When storing, you can store in refrigerator. I usually keep it in the freezer in the cupcaje liners if I notice they are melting in the fridge. Enjoy!

It's all about healthy and sustainable relationships with food, exercise and stress. Take a moment to listen to your body, allow time for change in order to live a healthier lifestyle.

It's Filipino Heritage Month and I've always wanted to share my fave filipino dishes with a healthier twist. It's all about switching up your ingredients such as oils and soy sauce. This recipe uses organic chicken, coconut aminos instead of soy sauce and avocado oil when sauteeing the chicken. You can add potatoes, i opted out but feel free to add. Enjoy and let me know what you think!

We would love to work with your company!! Eat Well! Feel Well! Be Bylt Well!!

Work on yourself for yourself. To be successful in reaching your wellness goals, you must do it for you.

Gluten Free Grub for Sunday Football!!
◇ Pear, Brie and Arugula with balsamic vinegar
◇ Creamy Burrata & Red Bel Pepper Pasta
◇ Greek Chicken Kabobs
Stay tuned for recipes on my website!

Love working with my preggo mamas! Self care is very important when your pregnant. My prenatal program focuses on holistic nutrition, fitness training massage therapy & birth doula services depending on the type of program you choose. I work with clients virtually, in person and a hybrid of both in person & virtual. Be at your best when you go into labor so that you have the energy and good health to take on motherhood.

Here is the skinny on why you should buy organic fruits and veggies.
• No GMO's in organic foods. No chemicals and no GMO's are the much healthier option.
• organic farming supports pollinators.
• organic supports a healthier farm lifestyle and healthier community. Organic keeps the toxins out of the air, our of the drinking water and out of the soil. Herbicides & Pesticides cause so many health issues.
• organic foods are more nutrients rich.
• organic foods are more flavorful.
• organic farms keep harmful pesticides and herbicides out of our ocean.
What are some questions you have about eating organic. Be proactive about health instead of reactive. Practice ways to prevent disease!

Happy Wellness Wednesday Everyone!! I wanted to share one of my favorite green juice recipe that I love to make. It's is jam packed with nutrients to detoxify, hydrate and reduce inflammation. Here are some benefits:
• Kale helps with digestion, high in Iron and Viramin A, C, and K and is a great anti-inflammatory.
• Green Apples are high in fiber, Quercetin and good for skin health.
• Celery lowers high cholesterol and high blood pressure, anti inflammatory and helps with digestion.
• Lemon supports heart health and improves digestive health
• Cucumber hydrates, is an anti-inflammatory and diabetes.
• Ginger is an anti-inflammatory, lowers cholesterol, strengthens immunity, and digestion.

Add healthy fats to your meals when you cook with ghee! This literally is one of my favorite fats to cook with. It has a high smoke point so it's perfect to saute, stir fry and grill food. Ditch the canola oil with some grass fed clarified butter. Did you know that canola oil is one of the most highly processed oils filled with trans fats and free radicals? Canola oil comes from rapeseed oil, but in order to keep it from going rancid they highly process and refine the oil at high heat, treat with chemical solvents, bleach and the oil is deodorized. Do yourself a favor and replace canola oil with ghee, avocado oil, olive oils and coconut oils when cooking. When purchasing your ghee, make sure it's made from grass fed cows. My favorite brand of ghee is 4th & Heart. Here are the benefits of ghee:
* Rich in butyrate, which decreases inflammation and helps improve your digestive system.
* Low in casein, so this is a great alternative for people who have a dairy intolerance.
* Rich in soluble vitamins A,D,E, and K. One tablespoon of ghee provides 15% of your daily requirement of Vitamin A.
* Rich in CLA (conjugated linoleic acid), fatty acid that protects against carcinogens, artery plaque and diabetes and can prevent cardiovascular disease.
So many great benefits! You can spread ghee on breads, melt over steamed vegetables, and add to your coffee to make bulletproof coffee.

Eating for your Health is how I look at food. What nutrients will make me healthier? Increase my immunity? Prevent disease? What are cancer fighting foods? The simple answer is eating a diet high in antioxidants such as organic fruits and vegetables, grass fed and humanely raised protein and eliminating processed foods from your diet. Adding beans, green tea and red wine are also high in antioxidants. I have worked with many clients who are now eating for their health because they are fighting disease. But what about being proactive with your nutrition and health instead of reactive. Take a look at what you eat and learn about healthier alternatives. Instead of grabbing those cookies and chips, grab some fruit or vegetables and make a healthy tzatsiki dip with greek yogurt. DM me if you have questions. I have some upcoming events and posts that will support everyone to start eating for your Health ❤

Happy Halloween!! Spending the day making some pumpkin spice treats and putting on a fun hydration mask to help my skin with the change of weather!! Anyone else feeling the change in your skin?

It's been two months since we moved back to Cali from Hawaii and life has been such a whirlwind. We are moved into our new house, situating our schedules with work, family, school and sports! Slowly trying to find balance with our new home and life. I definitely miss the balance that I had on the islands and we are working hard to bring that same balance here ❤ We are so excited to get Bylt Well started here and can't wait to reconnect with everyone soon.

"The key to health lies in efficient optimal digestion. If digestion is impaired, it is soon felt in the rest of the bodies systems"
Being a healthier version of ourselves has been an important topic lately. This past week I've had many conversations about nutrition, exercise, weight loss, and health. And it's so hard to have a short conversation about these topics. When working with clients it takes more than one convo to help them introduce healthier habits.
How to have optimal digestion:
• Eat real whole foods.
• Get plenty of fiber.
• Eat healthy fats.
• Stay hydrated.
• Manage stress levels.
• Incorporate raw and fermented foods
• Eat food high in omega-3's
• Avoid processed foods!!
• Get moving! Exercise!
• Incorporate a high quality probiotic
So how does all of that sound? Healthy nutrition benefits your body in so many ways! When you think of disease and ailments, the root cause starts with your nutrition.

Check out all that green!! A few of you have been asking for my basil pesto recipe so I thought I would just share here!! Love using my basil pesto for pizza, salads, pasta, salmon, chicken and sandwiches.
Basil Pesto:
• 2 cups of fresh basil
• 2 cloves of garlic
• 1/2 cup olive oil
• 1/2 cup parmesan cheese
• 1/4 tsp fresh ground pepper
• 1/4 tsp sea salt
• 1/3 cup pine nuts (optional)
Blend until smooth in your food processor.