Savory Chicken & Veggies in Coconut Broth

nutrition Sep 23, 2017

This is a more lengthy & complex recipe. Still super easy to make but does require a bit of time. It took me approximately 45 minutes to make. This is a great recipe to make for guests, a special occasion, or when you have time to prep a bulk batch of this for meals for the week! Enjoy!

Click Play to watch how I make it [VIDEO]



  • CHICKEN (I suggest you get Organic Free Range Chicken if you do eat animal meat. I order and get all of my meat delivered from an amazing company that sources the highest quality chicken from small family farms who take pride in their animal's health, safety, and humane treatment to provide you with the highest nutritional value and health benefits. This chicken is NEVER treated with hormones or antibiotics.
  • 1/2 onion
  • 4-5 garlic cloves
  • 1 inch piece ginger
  • Any red chile or pepper you like
  • Handful cilantro
  • 1.5 tbsp sun-dried tomatoes
  • Garam Masala to taste (about 1tbsp)
  • Cumin to taste (about 1 tsp)
  • Coriander to taste (about 1tsp)
  • ...
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What's In My Fridge

nutrition Sep 22, 2017

Follow me on SNAPCHAT for more daily content from me!
Username: lais_deleon



Where I order all my meat delivered to my home

Where I get condiments, spices, dry packaged health food, etc

Beverage Can Holder w/ Lid

Self Draining Fresh Produce Keeper Containers

Dozen Egg Holder w/ lid

Cheese Container

Glass Milk Jars

Glass Meal Prep Containers
Set of 3 sizes w/ lids
Rectangle set w/ locking lids

Clear Organizing Tray



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Asian Ribeye Steak Recipe

nutrition Sep 21, 2017

I made this recipe LIVE with my friends on Instagram - Here's the video.
(recipe details below)


  1. The most important ingredient: GRASS FINISHED RIBEYE Steak. I order ALL my meat from HERE. I highly recommend you learn where your meat is coming from, what goes into it, and ensure all your beef is not only grass-fed, but GRASS FINISHED! (very important)... Or just shop where I do Click here to learn more.
  2. Salt & Pepper
  3. Chinese Five Spice
  4. Garlic Cloves
  5. Ginger
  6. Thai Chile
  7. Lime
  8. Fresh Cilantro


  1. Start with semi-dry, not too cold steaks. Season them with salt, pepper, and about a teaspoon of Chinese Five Spice per steak. (season to your taste)
  2. On an EXTRA HOT pan sear steak on both sides and cook to your desired temperature. I like Medium.
  3. Remove from pan and set aside to set.
  4. Grate or grind with pestle & mortar the fresh garlic, chile, ginger, and a bit of lime zest. Mix with olive oil, a conservative splash of soy sauce alternative, and the juice of a...
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Where I Order Meat

nutrition Sep 01, 2017

I get all my Grass-Fed Beef and Organic Free Range Chicken from an AMAZING company that has a relationship with some great small family farms. They source the meat and distribute it to people like me who care about meat safety, nutritional value, environmentally sustainable farming practices, and the humane treatment of animals but don't always have access to this quality locally or the time to research each cut of meat bought at a grocery store. I highly recommend doing this if you consume meat regularly and want to be more responsible about it. 
They also offer heritage breed pork!

Check out what I got this month and a quick review of my Meat Delivery Service ! If you're interested in trying something like this, click any of the blue links to learn more about the company and how you can order too.

Try it yourself! Get 15% off + FREE Bacon!


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What The Health Review

Uncategorized Aug 22, 2017

I love a good documentary but I'm also the type of person that questions everything I read and watch. I think it's important the general public understands what classifies a film a "documentary" and the standards (or lack thereof) associated with producing these type of films.

Suggested Articles on Documentary Film Making Ethics & Standards:

" What is it about the nature of the documentary that the viewer automatically assumes the good faith of the filmmaker? .....yet how can we know that what we are witnessing onscreen is the truth? Considering the seriousness with which we engage these films, and the power of the messages they often convey, it is surprising that a general set of standards--that could be held up to rigorous review--has not been developed.  "
The Need for a Documentary Code of Ethics

"This baseline research is necessary to begin any inquiry into ethical standards because the field has not yet articulated ethical standards specific to documentary. These...

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How To Choose Beef (Nutritious, Sustainable, Humane)

nutrition Aug 22, 2017

I know there's a lot of confusing information out there about meat, it's safety, effects on our health, sustainability concerns and the humane treatment of animals for food production. After my review of the film What The Health (HERE) I've gotten a lot of questions about how to choose meat wisely if you care about nutritional value, environmental sustainability, and the humane treatment of animals.

  • If meat is "Certified Organic" does that mean it is also sustainably raised and humanely treated?
  • Do I really need to buy organic?
  • What's the difference and why should I care?

I think it's amazing so many of you are interested in HOW your food is being produced and I understand how confusing it can all be at first. Allow me to try my best to simplify it all in a way I wish someone would have explained it to me.

 Problems with conventionally farmed beef

First let's talk about the problems with conventional beef production

  • Grain Finished Feeding & CAFO feeding conditions
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How to Track the Macros in a Serving of a Home-Cooked Meal

fit blog nutrition Apr 12, 2017

Do you get confused as to how you track your macros for a serving of a dish you make a large amount of?  I know it can be tricky, but with this video and MyFitnessPal, it will be easier than you know! Learn how to manually enter your own recipes into MyFitnessPal so you can track all your macros whether or not you make your own food, or eat out.


Lais's Mac and Cheese:

Creamy Chia Cheeze (Vegetable-based)

Coconut Milk (or your choice non-dairy milk)

Broccoli (organic is best)

Nutritional Yeast (optional)

Brown Rice Pasta

Colby Jack Cheese (optional)


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Back & Bicep Workout and Healthy Fried Rice Recipe

fit blog recipes workouts Apr 12, 2017

We can't just train legs & glutes ladies! We need strong arms and backs to match!
I have my workout here for a strong back and biceps, along with some new snacks I have discovered.  Do not forget to fuel up for the holidays, without feeling the guilt.  I have included my recipe for Healthy Fried Rice.  Give it a try and tell me how you like it!


[4] (Failure) Pull-ups 

[4] (10-12) Close grip Lat Pull Downs

[4] (12-15) Inlcine Curls + (10-12) Hammer Curls

[4] (12-15) E-Z Bar Bicep Curls + (10-12) Single Arm DB Row


Healthy Fried Rice:

Brussel Sprouts                        Celery

Bell Peppers                              Onion

White Rice                                 Garlic Powder

Chicken (pre-cooked)        ...

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Life Update/Worst Travel Experience

fit blog nutrition Apr 12, 2017

Traveling for work is sometimes fun, but it can be taxing and not always a smooth ride.  However, I had fun shooting and doing my first podcast interview for!  Check out the behind-the-scenes shots from what I was doing on my trip.  Shooting with is always great because I get to have help setting everything up, and yet I get to step out of my comfort zone too.  We all need to be challenged in order to grow as individuals, so this was a great experience!  I also included a new recipe for my One-Pan Cheesy Chicken "Casserole", try it out and tell me what you think!


One-Pan Cheesy Chicken "Casserole"

Chicken Broth (low sodium)          Sea Salt                                            

Zuchinni (pre-cut)                      ...

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Morning Routine

fit blog Apr 12, 2017

I do not know about you, but I need a routine every day to keep me on track.  I love my morning routine because it gives me the chance to start my day off right, and strong!  What do you do daily to get ready for your day?  Here is what I do every morning to kick off my day of work, working out, and living a full life.

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