TAHINI-PICKLE DRESSING

Love pickles? Don’t throw away your pickle juice! This is the ultimate hack for a creamy and delicious dressing AND a great way to get probiotics, vitamin K, protein and fiber. Fermented pickles support hydration and balance electrolytes, ward off muscle cramps and help to keep your gut microbiome healthy and balanced.

Ingredients

1/2 half quart of pickle brine

1/2 jar tahini

1-2 small Persian cucumbers

squeeze of lemon (optional)

Combine ingredients in your high speed blender until blended. Enjoy!

SLB ORZO SALAD

One of the easiest ways to get your kids (or you!) to eat more fresh or roasted veggies is by making a simple and delicious orzo salad. I like to keep it lighter and sprinkle mine over greens and serve it pasta-heavy for Mars.

This week’s recipe is a standard one for me. Ingredients are: orzo, roasted zucchini, and cherry tomato, feta, and roasted pine nuts for crunch along with a great olive oil (I love Wonder Valley).

Cook the orzo and set aside. Roast the veggies for 12-15 minutes until tender. I like to pop pop them under the broiler for a minute to crisp them up. Mix together and add salt and pepper to taste.

COMPLETE PROTEINS

Image via Getty

This week I’m sharing one of my favorite weekly meals with members, SLB Rice & Beans. It's easy to make, has a delish creamy risotto-like feel and it's perfect for fueling your body with the exact balance of "complete protein," meaning it contains everything your body needs to function well. A little more about complete proteins…

What is a Complete Protein?
In case you don’t already know, a complete protein contains a full lineup of nine essential amino acids our bodies can’t create, so we must get them from what we eat. In addition to whole grain and bean combos, you can also get protein from fish, lean meats, and plant sources like nuts, lentils, and seeds (however, most of those plant-protein sources alone are "incomplete" proteins). 

What you need to know about protein:
Each protein in our body is made up of 20 amino acids, and 11 of those we can create in our systems, but the other nine we need to get from food sources. So that is where the word "essential" comes from since it's essential that we eat them on a regular basis.

Brown Rice Is Best:
Most of the world eats white rice. It’s inexpensive to grow, easy to cook and filling. Is it processed? Yes, kinda like pasta. Both white rice and white pasta are pretty much the same in terms of nutritional content. One third of a cup of cooked rice and cooked pasta (which is one carb serving) contains about the same amount of calories, carbohydrate, protein, fat, sodium and potassium.Will it kill you? No, but processed foods cause inflammation (bloat). Brown and wild rice has more fiber and nutrients than white rice, so I always recommend brown rice with your SLB rice and beans. It’s unprocessed and contains both the bran and germ which makes it a complex carbohydrate, so it takes your body longer to break  down, keeps your insulin response lower, and your bod bangin'. 

SLB FUDGE

Image via Oh Joy

This week’s SLB member recipe is for everyone! 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:

1. 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

2. Mix together the nut butter, coconut manna and coconut oil until smooth (this is much easier if ingredients are warm).

3. Add in the cocoa powder, honey and sea salt and stir until creamy.

4. Transfer the mixture to a dish, lined with parchment paper or plastic wrap for easy removal.

5. 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.

SLB UNIVERSAL DRESSING

This dressing is so good that it’s DRINKABLE and goes with everything: salads, steamed veggies, salmon, chicken, rice…Literally everything!

Ingredients

2 tablespoons of tahini

2 tablespoons of tamari

1-2 smashed garlic cloves

1 bunch of fresh dill

1 bunch of fresh chives

1 tablespoon apple cider vinegar

Juice of one lemon

4-6 tablespoons of water (depending on how creamy you like it)

Sea salt and black pepper

Directions

Season with salt and pepper then combine all ingredients in your vitamix or high speed blender and blend until creamy.

SHRIMP CEVICHE

A late summer favorite that’s easy, oven-free and perfect for the holiday.

Ingredients

• 1¼ lb. raw shrimp, peeled and deveined

• 1 cup tomatoes, chopped

• ½ cup cucumber, chopped (use persian or hothouse cucumber)

• ¼ cup red onion, chopped

• 1 mango, chopped (optional)

• 1 jalapeno, deseeded and finely chopped

• ¼ cup cilantro, chopped

• 1 cup fresh lime juice (about 8-12 limes)

• 1-2 large avocados, mashed or cut into cubes (to serve with)

Instructions

• Chop the shrimp into bite-sized pieces and place them in a 9×13 inch pan. Pour your lime juice over the shrimp and cover the pan with saran wrap. Let it sit out at room temperature for 1 hour, then place the pan in the fridge to continue "cooking" for 1 more hour.

• While the shrimp is "cooking", cut your tomatoes, cucumber, onion, jalapeno, mango and cilantro. Keep them stored in the fridge until the shrimp is done.

• Once the shrimp is done "cooking", stir in the rest of your ingredients.

• Serve in lettuce cups, your favorite tortilla chips or on top of tostadas.

LAUREN BOGGI'S 6:15AM JUICE

I enjoy celery juice almost every morning around 6:15am. I love the taste but I really love the way it makes me feel even more so I’m a believer. My recipe is simple - I juice one head of celery and one medium to large lemon and drink before coffee.

Ingredients
1 head of celery
1/2 of one medium/large lemon

You’ll find a lot of research about the healing benefits of celery, but do your own research and decide for yourself. I recommend giving it a try and seeing how you feel after starting your day with it. Check out these benefits:

1. Celery Juice contains powerful anti-oxidants and cancer-fighting compounds. Celery contains a flavonoid called apigenin, which has been shown to kill cancer cells. The polyacetylenes in celery interestingly contain chemo-protective compounds that help to reduce toxicity while boosting immunity and help slow the growth of mutated cells.

2. Celery Juice heals and activates the gut by restoring hydrochloric acid which helps us digest things faster and more efficiently. Celery juice helps raise stomach acid, which is necessary to help break down food, especially protein. Especially good for those on a high protein diet. If our stomach acid is low, the body has to use more resources to digest that food, often leaving us feeling tired and lethargic. Celery juice has the ability to significantly replenish depleted levels of gastric mucus that is needed in the stomach lining to heal and prevent ulcers and acid reflux.

3. Celery Juice lowers cholesterol. Celery contains a compound called 3-n-butylphthalide (BuPh) that has been reported to have lipid-lowering action, reducing the bad cholesterol (LDL) in our bloodstream.

4. Celery Juice is a natural anti-inflammatory. It contains Polyacetylene which reduces chronic joint pain, gout, and rheumatoid arthritis. Not only does it soothe the body, but it is also believed to soothe the nerves, with calming and relaxing properties.

5. Celery lowers blood pressure. Research shows that celery helps lower high blood pressure by acting as a smooth muscle relaxant, improving the flow of calcium and potassium in cells, allowing blood vessels to expand and contract with greater ease.

6. Celery juice aids the Liver. Celery juice improves liver function by increasing the production of enzymes. Studies show that celery helps reduce fat build-up in the liver. The nutrients in celery protect the liver, and actually, help the liver produce enzymes that help flush fat and toxins out.

7. Celery juice improves digestion by increasing circulation in the intestines, getting things going and moving. It’s good for constipation, bloating, puffiness and water retention, acting as a gentle, mild, natural laxative and diuretic.

8. Celery Juice reduces glucose levels. Research shows that compounds found in celery can help reduce glucose levels with no increase in insulin.

9. Celery Juice is alkalizing. Celery is one of the most alkaline foods you can eat! Research suggests that an alkaline diet lengthens life and prevents chronic diseases.

10. Celery juice is highly nutritious. Celery is loaded with essential minerals and vitamins such as folate, potassium, vitamin B6, vitamin K and vitamin C. A cocktail for the skin. The luteolin in celery protects skin from the inside and prevents UV-induced damage. Some swear by celery’s skin healing properties, saying that it helped clear up skin conditions like psoriasis and acne.

Lauren Boggi's Summer Beauty and Wellness Staples

It’s high summer and I’m sharing a few of my favorite beauty and wellness hero products that I lean on as the weather heats up. Hero products are those that have changed my life, make me feel beautiful and that I honestly can’t live without. Feeling and looking beautiful is all about self-discovery and adopting what works for you, individually. There is no singular magic product but some really are next level.

Koniver Wellness Peptides - I’ve been on a peptide regimen for the past five years. They help me with recovery and just make such an impact on my overall well-bing. Koniver Wellness GLOW Peptides are next level. It has increased my skin’s glow, eradicated my acne rosacea, reduces healing time and full body recovery, post-workout. It’s an investment that’s 100% worth it.

Green Juice - I start everyday with an alkaline, low-glycemic green juice. I’ve named it the 6:15 and my recipe (and favorite at-home juicer) will be hitting your inbox soon!

Eye Cream - Shani Darden Intensive Renewal Eye Cream works. It’s on my face every day, twice a day.

Mask - I’ve been using Adipeau as a sleeping mask religiously since September 2020 and it keeps my face as fit as my body. It is an anti-inflammatory and prevents skin atrophy (thinning of skin cells), wrinkling of the skin, and loss of elasticity.

Tinted Moisturizer/SPF - Saie knocked it out of the park with Sunvisor, which is a serum, oil, moisturizer and sunscreen all in one. I have one in my car and every bag. I can’t imagine going without it.

Faux Freckles - I’m rarely in the sun but Freck gives me my freckles back without the damage. I love it’s build-ability and believablity.

Alkaline Water - I drink alkaline water everyday but I always struggle getting enough water in everyday. The Bodum Water Kettle changed that. It’s my secret to drinking more water daily. The sleek modern design looks great in any kitchen and you can’t beat hot water in less than one minute.

Stress Management Supplement - Moon Juice SuperYou is an adaptogen that I take every morning and it just makes me feel great and takes the edge off. I’m more focused and a better human and mom.

CBD Skincare - Happy Dance™ is a line of premium CBD products by Kristin Bell made with moms in mind and I swear the bath bomb helped get me through the pandemic. I love it so much that I’m on the subscription. It’s next level moisturizing and knocks you out cold and I use the coconut melt and body butter everyday.

Body Lotion - I’m obsessed with DNA Skin Institute’s Island Infusion Body Nectar. It’s SO dry here in LA and this lotion brings my skin back to balance and smells so so good. I’ve never met a lotion like this one. Thanks to Heather Nicole Skincare for the introduction.

SLB SEAWEED SALAD

I love seaweed. It’s one of the most mineral-rich and nutrient dense healers and is really easy to work with but most of us don’t eat much of it beyond sushi because we know what to do with it. Seaweed is full of natural iron, helps regulate the thyroid and is so replenishing. It’s perfect if you’re working out and sweating a lot this summer. Try this simple and delicious 10-min recipe. Arame is really mild seaweed and this salad is great as a side or a main by pairing it with your protein of choice.

Seaweed Salad
1 cup of dried arame seaweed
4 cups water
3 Persian cucumbers, thinly sliced
1-2 large carrots, shaved thin

Dressing
2 tbsp tamari (Bragg liquid aminos works, also)
2 tbsp rice vinegar
1/2 tsp toasted sesame oil
1 tsp toasted sesame seeds
1/4 cup water

Soak arame in water for 10 minutes and place aside while you prep salad. Combine sliced cucumber and carrots in a mixing bowl. In a small bowl whisk together dressing ingredients. Strain arame and add to cucumber-carrot mixture. Pour in dressing, add sesame seeds and toss w hands. Serve!

THE MIND-GUT CONNECTION

You are what you eat and everything is connected. Check out:

• The Gut-Brain Connection: How It Works and The Role of Nutrition

• Speaking of Psychology: The Mind-Gut Connection (podcast)

• Dishing Up Nutrition: The Gut-Brain Connection (podcast)

LAUREN BOGGI'S MATCHA BEAUTY TONIC

Remember this recipe from April 2020? I still drink it almost daily and thought that it’s the perfect time to revisit it.

Spring in quarantine is the perfect time to establish (or re-establish) a self-care routine. Self-care doesn’t have to mean a luxurious day at the spa or come with a heavy price tag. It can be super simple. For example, I've been enjoying this Matcha Beauty Tonic every morning with my phone and computer turned off.

I love matcha. It provides a delicious nutrient-rich energy boost pre and post -Studio LB. And it has so many amazing benefits. It gives you the zip of coffee without raising your heart rate.  It also keeps you satiated and works as a fat blocker by blocking the ability of digestive enzymes to break down fat, a step necessary for fat to enter our cells. So instead of absorbing and storing the fat, it gets passed through the body. Matcha is also rich in chlorophyll, which alkalizes and detoxifes the blood. By increasing its pH, the body has a better chance of getting more oxygen and nutrients to cells for healing. I notice that my skin looks more radiant and I feel revitalized when I drink it.  

Spring Matcha Beauty Tonic

Ingredients
1/2 tsp. matcha
Choice of nut or oat milk to taste
1/4 tsp. ashwagandha (adaptogen/stress relief)
1/4 tsp. reishi (superfood/immune booster)
1/4 tsp. mesquite (superfood/blood sugar stabilizer and protein)

Directions
Scoop matcha powder (start at 1/4 tsp. then adjust according to your taste), ashwagandha, reishi, and mesquite into a cup. Fill cup with hot water, and then whisk in your choice of milk until it starts to froth.

SLB Spring Wellness Staples

We’re tilting towards the sun and I’m sharing a few of my favorite hero products, superfoods, beauty and wellness staples that help me stay healthy (and feel pretty) now and throughout the pandemic.

What does “superfood” mean to you? The word itself may invoke imagery of kale and flax, but I like to think of it on a more personal level. Eating healthy is all about self-discovery and what works for you individually. There is no magic food that will keep you 100% healthy but some are really next level. Hero products are those that have changed my life, and that I can’t live without.

Olive Oil - I love olive oil and being Italian it’s the one food that I’ve grown up enjoying everyday. I’d bathe in it if I could! Just as olives are a superfood, high-quality olive oils are as well. Wonder Valley and Flamingo Estate are my favorites.

Alkaline Water - I drink alkaline water everyday but I always struggle getting enough water in everyday. The Bodum Water Kettle changed that. It’s my secret to drinking more water daily. The sleek modern design looks great in any kitchen and you can’t beat hot water in less than one minute.

Stress Management Supplement - Moon Juice SuperYou is an adoptogen that I take every morning and it just makes me feel great and takes the edge off. I’m more focused and a better human and mom.

CBD Skincare - Happy Dance™ is a line of premium CBD products by Kristin Bell made with moms in mind and I swear the bath bomb has helped get me through the pandemic. I love it so much that I’m on the subscription. It’s next level moisturizing and knocks you out cold and I use the coconut melt and body butter everyday.

Mask - I’ve been using Adipeau as a sleeping mask religiously since September and it keeps my face as fit as my body. It is an anti-inflammatory and prevents skin atrophy (thinning of skin cells), wrinkling of the skin, and loss of elasticity.

SLB SO GREEN SOUP

I’m sharing this week’s member recipe with everyone. My So Green Soup recipe changed my life years ago and it was such a staple that I even sold it at my studios after I had Mars. So Green Soup (cold) is delicious, energizing and keeps you full while leaning you down. It's high in healthy fats and protein, balances blood sugar and takes only minutes to throw together. Make a batch on Sunday & it’ll stay good in the fridge through Tuesday.

SLB So Green Soup
1 bunch raw asparagus
1 avocado
1-2 cups h20
1 cup raw cashews
1/4 cup fresh dill
1 lemon, squeezed
1 tbsp Bragg liquid aminos
1 clove garlic
1/2 tsp black pepper
1/2 tsp sea salt
2-4 lemon balm leaves
1/4 tsp spirulina (opt)
1/4 tsp hemp seeds
1/4 tsp chia seeds

Place all ingredients in a high speed blender and blend until smooth. Add a bit more water if it's too thick for your liking.

SLB INSTANT MATCHA MILK

This week I'm sharing my instant matcha milk - a quick and easy, dairy-free cashew milk matcha that's made in the blender. I love matcha. It provides a delicious nutrient-rich energy boost pre and post-SLB. And it has so many amazing benefits. It gives you the zip of coffee without raising your heart rate. It also keeps you satiated and works as a fat blocker by blocking the ability of digestive enzymes to break down fat, a step necessary for fat to enter our cells. So instead of absorbing and storing the fat, it gets passed through the body. Matcha is also rich in chlorophyll, which alkalizes and detoxifes the blood. By increasing its pH, the body has a better chance of getting more oxygen and nutrients to cells for healing. I notice that my skin looks more radiant and I feel revitalized when I drink it regularly.

SIMPLIFYING HYDRATION

Two Glasses of Water, Irving Penn (1970)

If there is one health myth that will not die, it is this: You should drink eight glasses of water a day. Guess what? There is no science behind it. Personally, I’ve always had hydration guilt because I’ve never in my life drank eight a day, every single day. And that’s something to feel good about. As with everything, is not always about the numbers. I’ve always tried to keep go by how my body feels and not complicate hydration.

According to most doctors, we should listen to our bodies and shouldn't drink more than our body wants. Similar to when we eat, the body tells us when we’re full by taking that exhale. The discomfort we feel when we drink too much water is a protective mechanism to prevent over-hydration. Water intoxication is a real but rare phenomenon that occurs due to an excessive intake of water (usually during exercise), when the amount of water intake exceeds that of water excretion by the kidneys. As a result, the sodium concentration in the blood is diluted, and hyponatremia develops. When this happens, your body's water levels rise, and your cells begin to swell.

Working out aside, how much water should we aim for day-to-day? It’s really all about your lifestyle. Going off our own thirst is the best way to judge how much we need. Just like diet, it’s an individual thing and it all comes down to water in, water out. If you’re doing an intense SLB Cardio + Sculpt workout for example, you’re going to want more water and your body will tell you that. Those who break a sweat will crave more water and the same rule goes with food. By eating a balanced diet high in water-dense fruits and veggies, we’ll achieve about 20-40% of our daily water needs through food. Yet another reason to eat those collard wraps!

LB'S GLOW

BTS of me tapping in-between shots. You guys ask me all the time how I get a lit from within glow. I work from the inside out by sweating everyday with SLB and I follow a low glycemic, whole foods diet but I also take my skincare really seriously. A few key products that I swear by:

Shani Darden Retinol Reform is key to keeping my skin glowing and exfoliated without irritation or dryness.
Adipeau Fat Balance Activator plumps. I use it as a sleeping mask nightly.
Deesse Pro Mask Next Generation (via Shani Darden) - I rely on red + blue light therapy daily for anti-aging and treating acne rosacea.

Lauren’s results after 3 months of Adipeau

Lauren using the Deesse Pro Next Generation

SLB GREEN SOUP

Our first SLB member recipe is a staple of mine. I always have this zucchini soup on hand and everyone in my house loves it. It’s incredibly rich, filling, nutritious, and nobody ever believes it’s dairy-free. Our weekly recipes will live in-Studio and will be accessible to SLB members only, but I will occasionally share them here on the blog.

SLB KITCHEN

Welcome to the SLB kitchen! You guys know that I’ve been preaching for years that nutrition is 90%, and for the longest time I’ve been wanting to incorporate food into the mix in a bigger way. In addition to your weekly workouts, SLB members will now receive recipes each week that will live in-studio. Some will be my own and some will be from nutritionists, chefs and food partnerships. I’m so excited to help you guys reach your goals!.

Lauren Boggi x Shauna Faulisi

Shauna Faulisi and I are cooking up something great on IG LIVE Wed., Aug. 5th @ 5PM EST / 2PM PST. We’re making a vegetarian dish—Tell us what seasonal summer veggie you’d like us to feature in the comments. Shauna is a friend, nutritionist, celeb wellness chef, creator of the @soulwellnessmethod, and SLB member. We’re so excited to be collaborating in the kitchen and can’t wait to bring you a delicious recipe.

ALKALINE WATER LOVE

One thing that has changed my life since moving to LA three years ago is changing my water system to purely alkaline water (Thank you, SoCal Water!). My entire life I’ve been a terrible water drinker. We know that we should drink at least 8 cups daily, more if we work out. You’ve probably heard that you should have water 30 minutes before you eat to promote weight loss. Skip room temperature water (you can burn more calories by drinking cold water). Is it just me or does the simplest thing you can do for your health feel so complicated? It’s enough to make your head spin!

You may have heard various health claims about alkaline water. Some say it can help slow the aging process, regulate your body’s pH level, and prevent chronic diseases like cancer. But what exactly is alkaline water, and why all the hype?

The “alkaline” in alkaline water refers to its pH level. The pH level is a number that measures how acidic or alkaline a substance is on a scale of 0 to 14. For example, something with a pH of 1 would be very acidic and something with a pH of 13 would be very alkaline. Normal drinking water typically has a neutral pH of 7. Alkaline water typically has a pH of 8 or 9. Alkaline water must also contain alkaline minerals and negative oxidation reduction potential (ORP). ORP is the ability of water to act as a pro- or anti-oxidant. The more negative the ORP value, the more anti-oxidizing it is.

As someone who takes her health and nutrition seriously - I choose the best possible quality foods like sustainable fish and organic produce; why wouldn’t I do the same with water? So when I moved I did, and here's what I’ve noticed:

Healthier Looking Skin

My skin is on the drier side and I cook and wash my hands lot – so they tend to get really dry. Even during the summertime when it’s hot I rely on heavy moisturizers on my face and body. My hands and cuticles are far less dry than usual. After two weeks of strictly alkaline I was using hand lotion about once a day and I rarely use it now.

And, not only has my skin become way more hydrated, my complexion has become clearer (and glow-ier). I swear this stuff is like the fountain of youth. I have less fine lines around my eyes, I rarely have any issues with rosacea anymore and I tend to break out along my chin once a month without fail but nowadays it’s really minimal.

Better Digestion

I have far less digestive symptoms: very little bloating; no acid…nothing.

Quicker Recovery Time

There isn’t scientific proof to support the health claims around alkaline water and faster recovery time post-workout – but that doesn’t mean those claims have been disproved. I know, first-hand, that more research is needed to fully understand what happens, physiologically, when we drink alkaline water but I will tell you that for the past three years, I’ve never recovered faster, post-workout.