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My favorite "processed" foods
Hey Hey Diva friends! Another week, another Friday!!!!
Recently I was taking to a friend of mine and one of the struggles she had was thinking of things to eat as a snack. When you're making a lifestyle change it can be totally daunting I get it! I've been there - multiple times.
I always like to keep it simple and encourage my clients to go back to the basics. Just eat real food. Did it come from a tree? Or did it come from a factory? You get the picture....
In todays world where we are constantly on the go whether it be trekking 4 kids to different activities or working in our busier than ever world, often we need something fast that we didn't have to make, that still falls within our goals and nourishes us as if we made it at home.
While this is a little more tricky, it's still doable. The TRICK is to read the label every time. If the label has a few ingredients that tell you you could make this item at home then go for it. If the label has 50 ingredients, half you don't recognize, and many -ides, -ates -oses and chemicals.....then skip it.
My top 5 favorite "processed" foods
1. Simple Mills crackers. Simple Mills is an awesome brand that not only makes crackers, but they make cookie mixes, dessert mixes, pancake mixes, and even pre-baked treats as well. The reason I like them is because they try to not only keep the ingredients natural and healthy, but their goals is also to keep the ingredients minimal. That means, excluding spices, you'll normally find only 4-5 ingredient in each treat. And the ingredients are ones you don't have to worry about to boot.
My favorite flavors are Sun Dried Tomato and Natural Sea Salt.
2. Lara Bars
LaraBar brand's motto is "we believe in simplicity". Well, they also believe in flavor and each bar tastes amazing. Like I mentioned earlier, could you easily make your own Lara bar at home?! totally. I've done it, I've shared the recipe on this blog even. But when convenience without compromise is the priority, grab some Lara Bars and keep them in your purse! They now have crunchy seed bars and greens bars so you'll definitely be able to find a favorite, or two, or three :)
3. Rx Bars.
R.X Bars say it right on the label: "No B.S". You'll recognize every ingredient listed and get a nice boost of protein in each one too! I enjoy Chocolate Sea Salt and Maple Sea Salt but there are many others as well! They even have "kids" bars which are just smaller versions.
4. Shakeoogy. Truly one of the most nutrient packed snacks you can take on the go. This Shake is filled with superfoods from around the world, probiotics, digestive enzymes, and yes, some good ole protein too. I prefer the vegan version and my all-time favorite flavor is Vegan Chocolate. Legit tastes like cake - especially if you mix it with unsweetened Vanilla almond milk! Take it on the go, or add some PB or extras to beef it up as a meal!
5. Wild Rice Cakes.
They might be a little messy, but they are a great serving tray for some PB or almond butter! If you don't have an issue with rice or grains (always avoid grains with gluten, or genetically modified grains. Choose organic as much as possible) then wild rice cakes are a nice little treat. Top with PB and raisins, eat them plane, or create a savory snack with hummus and seaweed. I like the Lundberg brand!
Don't forget the fresh food snacks that are easy to take on the go as well like apples, bananas, grapes fresh off the vine, nuts, seeds or chocolate-free trail mix!
What's your favorite on-the-go snack? I'd love to hear about it in the comments below!
Seasonal Butternut Squash Soup
Hey hey diva friends!
Just because I'm currently on a hiatus from winter squash, doesn't mean YOU should suffer. I LOVE the flavor of butternut squash! So sweet and savory at the same time!
This soup is so tasty and nutritious. A good soup does wonders for the body and soul. Soups offer a certain comfort that other foods lack. They’re also a vehicle for nutrient dense ingredients!
Butternut squash is an excellent source of vitamin A and one of the healthiest starches you can get. It’s got a gentle sweetness to it which pairs well with a bold curry flavors and embraces the sweetness of apple. Apple and butternut squash naturally compliment each other. They’re harvested at the same time of year, they’re both high in fiber. When Fall comes around this is one of the first soups I whip up. It’s become a staple in my house and I hope you’ll enjoy it just as much.
Ingredients
- 1 Tablespoon olive oil or coconut oil
- 1 onion, finely chopped
- 1 garlic clove, minced
- 1 Tablespoon curry powder
- 1 lb butternut squash, cut into cubes
- 3 granny smith apples, cut into cubes
- 1 litre homemade chicken stock
- 1 tsp sea salt
- 1 tsp thyme
Directions
- Heat oil in a large pot, add onions and garlic and simmer until golden. Add curry powder, salt, butternut squash and apple chunks and cover with chicken stock. Allow to simmer for about 30 minutes until butternut squash is soft. Use an immersion blender or add to your blender in batches to create a smooth creamy consistency, enjoy!
- Add all ingredients to your blender and process until super smooth.
If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Get Gutsy With Me.In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora, plus support, fun, and coaching from me!
If you haven't joined already, don't miss all the fun in my free online Facebook Community "Stop Dieting and Live your Life" where I share tips, videos and more!
What's your favorite soup recipe or fall favorite? Comment below!
Bye for now!
Soup your way to a healthier gut!
Hey hey Diva friends! Let's talk about soup and gut health....sounds good right? What is easier than indulging in some delicious soup in this cold weather?
Soup certainly doesn’t sound like any special life changing superfood. It’s soup, you’ve eaten it all your life. Yet soup has massive potential that often gets hidden behind nasty preservatives and less than ideal flavoring agents. The true beauty and nourishment happens with whole food ingredients and high quality homemade bone broth.
This is where the magic happens.
A daily soup made from local, seasonal ingredients and high-quality broth is better than any superfood or supplement out there. It’s a wholesome way to nourish your skin, immune system, joints, digestion and gut health.
Homemade bone broth is rich in natural gelatin which is anti-aging and great for rebuilding damaged intestinal lining. Making bone broth from scratch is as easy as throwing your leftover chicken carcass in a large pot of water and letting it simmer for 24 hours. This gets all the good stuff out of the bones and into the liquid.
Patrick makes an amazing broth with a few simple ingredients:
- chicken carcass
- onion
- carrots
- celery
- poultry spices ( rosemary/sage/thyme)
- salt
- Place all ingredients in the crockpot, fill it up with water (purified!) and let it simmer for 24-48 hours. Use this as the broth base for any soup recipe, or simply enjoy a warm cup like coffee. 1-2x/day.
Note* let your broth cool after you have strained it (not TOO long as bacteria will grow quickly) and scoop off the fat layer that settles on top. The more fat the more healthy collagen is in your broth! Keep frozen or in the fridge for up to 5 days. If my broth is in the fridge 5-6 days or longer I simply make sure to boil it again before drinking.
Go to your local farmer’s market and get the freshest seasonal produce you can find. In the summer you may enjoy fresh garlic, beets and carrot in a homemade stock and blending with fresh dill. Served cold on a hot day with a drizzle of plain yogurt, this soup is refreshingly tangy and packed with nutrients.
In the Fall and Winter, soups made with root vegetables and hearty herbs like sage and rosemary are ideal. It’s all about sourcing local, pesticide-free vegetables for the most nutrient dense soups. Nothing you can buy from the store compares to what you can make at home with relatively little effort.
The flavor base of every good soup should be sauteed onions, garlic and herbs. This is what all those flavor packs are trying to emulate. It doesn’t take long to cut up an onion and throw it in a hot pan with some olive oil, but it makes all the difference.
Add all ingredients to your blender and process until super smooth. Enjoy!!
If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Get Gutsy With Me launching January 15th, 2018!
In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.
Not sure you're ready for all that?! Join me on my Facebook page Stop Dieting and Live your Life! where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life. PLUS you'll receive free access to my Holiday Survival Guide along with extra recipes and support to navigate this holiday season with ease :)
Share YOUR favorite soup below!
bye for now!
Fall Apple Salad
Welcome to October Diva friends!
I have to admit that traditionally, I'm not a salad person. So when my MRT food sensitivities test came back with spinach and lettuce as foods to avoid, I wasn't too disappointed. HOWEVER, I am so aware of the many benefits of leafy greens that it felt weird not making more of an effort once the easy-go-to spinach wasn't an option.
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The other day I sat down to plan my weekly meals and decided that this week was going to be a "detox" week. No no, I wasn't going on an "all liquids" diet, or dropping my calories below 1000....All I wanted was to get lots of vegetables in, lower my meat intake (for no particular reason other than to get more easily digestible foods priority and include more beans and lentils) and include a juice every morning. So as I was looking for some recipes to include I stumbled across this Autumn Kale Apple and Quinoa salad, and thought, "That sounds like the perfect fall salad!"
I modified it to use what I have in the house and to avoid my personal food sensitivities and what happened was a DELICIOUS, sweet, crisp fall salad that I am excited to eat for lunch every day this week! OBVIOUSLY I had to share it with YOU!
*Notes* I modified the amounts to make 1 serving every day. I did make the full amount of dressing up front so I could have that prepared all week!
Picture from cookingclasssy.com
Fall Apple Salad
Ingredients:
- 1/4 cup sprouted quinoa trio
- Bowl of shredded kale
- 1/2 honey crisp apple chopped
- 1-2TBS pistachios
- 1 TBS raisins
- Drizzle of pre-made dressing
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Prep ahead/personalization notes:
- While this is something you could make in large amounts on Sunday and pack for work lunches (minus the dressing) I chose to make mine fresh every day. I did however prep a few things to make it easier. For example, I made a large batch of quinoa on Sunday so I could pull from that for snacks and/or this salad throughout the week.
- I took one bunch of kale and pulled all the leaves off the spine, placed the leaves in a dish in the fridge so I can pull my daily portion out at lunch. I utilized the leftover leaves and spines in my morning green juice.
- To save half the apple you can wrap it in aluminum foil after you rub the exposed side with lemon or lime juice to stay fresh. Consider having the second half as a snack later in the day. I used half in my morning juice and half in my salad at lunch.
- Use any nut you enjoy!
- Goat cheese is delicious but optional! Make sure you read the ingredients and choose a high quality brand without extra ingredients or preservatives!
ENJOY!
p.s. Did you try this? Comment below! I'd love yo hear your feedback!
4 Steps for a Successful Fitness Routine
Hey there Diva friends!
I get questions all the time about working out, so I wanted to give you my top 4 tips to being successful!!!
Top 4 workout tips
1) Have a plan. There's nothing worse for a personal trainer than going to the gym and seeing the same people walking on the treadmill for hours at a time days on end....why? Because they NEVER SEE RESULTS. I lied - perhaps there is one worse thing, and that's seeing people either completely avoid the weight rack or go over there an have no idea what they are doing, no concept of form, and no plan on how to reach their goals!!!!
So have a plan. Know the equipment. Be willing to ask questions. Get out of your current routine!!!! If your current routine was working, I have a feeling you wouldn't be reading this post :)
Even if you DO have a plan or a goal like "I want to tone my arms" - do you know the number of reps that are optimal? The weight you should use? The rests you should take? Will you (be honest) push yourself hard enough when you're alone and show up as many times a week as you need to? If you are SUPER self motivated and disciplined then WOOHOO! But for the rest of us that leads me to point #2 :)
2) Get yourself a trainer! This might be long term, or it might be short term to familiarize yourself with proper form, what weights to use, how to create a program that works for you etc....Tell your trainer what your goals are and come up with a plan together.
Even me!
If you can't afford a trainer or, like me, you ARE a trainer and want another option, use at home workout programs! I use Beachbody at home workout programs every day. Why? Because they are effective, planned (so I don't have to train myself!), and there is plenty of variety to keep me interested and challenged. PLUS I don't have to hit the gym when I'm not training clients, I can just get down in my tiny basement and get it done when I have time in my day!
Either way - live training or in home workouts - These are ways you can set goals, see what proper form is, have a set schedule, and reach past your own mental limits!
3) Focus on nutrition. It doesn't matter how awesome your workout program is, if you aren't supporting it with good nutrition you WON'T see results!!! Nutrition is truly 90% of your success. It fuels your brain, your cells, your energy and your muscles! Without the proper nutrition you will feel tired, unmotivated, your muscles won't respond appropriately, and your body composition will stay the same. But WITH nutrition PLUS strength training your fat will burn off, your body composition will become leaner, stronger, more muscular, and you will reach a happy, healthy weight!
4) Don't forget to stretch. No matter who you are, what age you are, or how naturally limber you are, do NOT forget to stretch! Make sure you warm up sufficiently for the excercises you will do, and cool down long enough to bring your heart rate down and get those muscles lengthened back out after you've contracted and pushed them hard!
I hope this helps! If you want set up your FREE 30 minute consultation with me, just comment below or message me with your e-mail. Can't wait to chat more :)
By for now!
How to make cooking fun
Hey hey Diva friends!!!
I know how daunting it can be to change your lifestyle and try to start cooking WHILE you are still absorbing information, learning new things, and trying to figure out whats what! I wanted to provide a few tips to help you make it more fun along the way.
1) MINDSET
Mindset is key in pretty much every area of our life isn't it? With our diet and lifestyle it's SUPER easy to let our mindset get in the way. We think things like "it's too hard", "It's too expensive", "I can't cook", "I have no time" etc....
There is a whole book you can read about this if you're interested!
Those are all excuses and I want you to drop them at the door! Anything you WANT to do you find the time, money, resources, and ability TO do! Cooking doesn't have to be hard, expensive OR time consuming! You just need the right mindset, the right tools, and the right plan :)
I would encourage you to shift from the difficulty mindset into the ADVENTURE mindset! Cooking is a really fun adventure! You find out new recipes you like, new flavors, new tricks, new tools, new spices etc! Plus when your body starts changing and you feel better, all of a sudden the effort is #worthit.
Along the same lines, be willing to try new things! Invest in a quality spice set that allows you to make multiple flavor combinations, follow new recipes, and not get bored.
Want to purchase some high quality spices from a trusted source? click here!
When you hit the store, make it your goal to stay in the produce section for 95% of your shopping trip and you can't go wrong. Grab a new fruit, a new veggie and research where it comes from and how to cook it!
Hot tip: If you google Paleo__"insert vegetable or recipe here"____ you will find a clean, whole foods, healthy way to cook almost anything!
Don't know what Paleo means? Read my last blog post all about it!
2) ATMOSPHERE
Spice up more than your food! Play some music and get in the MOOD to cook :) Whether you set aside 2 hours on Sunday to meal prep for the entire week or you enjoy 30 minutes every evening after work to get things chopped and in the oven, find your perfect pandora playlist and have some fun! Currently I'm on a French Cafe music kick thanks to our recent vacation. Find what inspires you, puts you in a happy place, and get to it!
Hey get crazy- maybe you'll end up with some fun kitchen karaoke!
If you have someone that will cook WITH you - even better! Kids? Have them participate by measuring things out or reading you the recipe!
3) KEEP IT SIMPLE
DON'T overcomplicate things.....again, we get stuck in this headspace that cooking has to be hard and cooking healthy must be even harder. WRONG! I am a simple kinda gal friends. I never wanted to be a "housewife" and I certainly never thought I would enjoy cooking but I do!
Check out this website for delicious recipes made with only a few ingredients...
I've really learned to love making food at home. I know what the ingredients are, I have control over the quality, AND I get to cook according to my own tastes and shake it up when I feel like it. In fact, over the past few years I've enjoyed eating away from home less and less. Honestly we almost never have the same meals 2 weeks in a row - I'm always looking for new recipes and while we have our favorites we are constantly trying new ideas.
One reason I love paleo recipes so much is because they are (most of the time) EASY! Hey - when you can have an incredible dinner by adding a spice rub to some meat, throwing it in the oven for 30 minutes while you cook some vegetables and maybe adding a tasty side or fruit? BOOM. I'm there.
Dessert? NO PROBLEM - I definitely have a sweet tooth and most paleo baking recipes go something like this: 1) mix the dry ingredients 2) mix the wet ingredients 3) throw it in the oven. In other words, paleo is basically Kylene proof. So if I can do it- you can DEFINITELY do it!
Admittedly some baking ingredients (almond flour, coconut flour etc....) can add up so if budgeting is important you might want to limit the desserts to 1 a week or less. Easier on your budget AND waistline!
Hot tip #2: Make a batch of brownies and freeze them! Your investment will save you from those late night cookie binges and satisfy any sweet craving when it hits.
Chick Pea Brownies (super inexpensive!)
Ok I've talked about how simple it is - SHOW ME THE RECIPES right? :) Resources are your friend when starting out. Having some foolproof bloggers that you know you can trust is the best! When my family started this process Elana Amsterdam saved us. She is beyond skilled in giving you the best tasting recipes with the fewest ingredients possible. Talk about simple! She also divides her website up by special dietary needs, so whether you are egg free, nut free etc....she has recipes for you clearly listed. Check out her website HERE!
Hope this has helped. Bye for now!
What the heck is paleo?
Hey hey Diva friends!
If you follow me on Facebook, know me in real life, or read this blog, then you have probably seen or heard me talk about PALEO recipes!!! You might know what that means or you might be thinking "I know she eats 'healthy' but what the heck is paleo?"
Never fear! I'm here to share :) It's a complicated question actually because there are a bunch of definitions! I'll give you the basics and then share why I eat the way I do, how's that?
Paleo actually stands for paleolithic nutrition....so....the way cavemen ate. Honestly my first thought was "uhhhh who cares?". I was just looking to be healthy. Turns out, paleo tends to be the most nutrient dense, whole foods, anti-inflammatory approach out there. So once I started reading about it, learning about WHY certain foods are eliminated and certain foods are included it made sense.
Super simple overview: Paleo = zero grains, legumes or dairy*, but includes grass-fed meats, wild caught seafood, pasture raised poultry, any and all veggies, tubers, squash, and fresh fruit, seeds, nuts.
*Dairy is a debated topic in the paleo world and that's mostly because lots of people can't tolerate it at all but some can. When it comes down to it it's all about your individual gut and response. When dairy IS "ok'd" it's organic, raw, and from grass-fed cows.
MY overview: There are about 50 shades of paleo. and that's OK! I'll give you an example. For a long time I included beans, rice, and eliminated dairy. Recently I was bummed to find several other food sensitivities so my diet has shifted again.
Not only is every BODY different, but you can change throughout your life as you get sick, heal, travel, are under stress etc.
Thats nice, but WHY should you give it a go? Why eliminate grains (or at minimum wheat flour and gluten-grains)? Super long scientific story short - because they cause inflammation.
If you look at the disease cycle it goes something like this:
Gut disruption--> inflammation-->symptoms-->disease
What causes gut disruption? Certain foods like wheat flour, dairy, some legumes, etc... For more information gut health check out my previous blog post HERE.
Look - you might not care about the science stuff - you might not care about what your ancestors ate.
You might not care about a "diet".
Good cuz neither do I.
What I care about is fueling my body with the best nutrition out there -giving my brain, my cells, and my organs the building blocks necessary for a long, healthy, and energetic life. What that boils down to is good nutrition which is comprised of whole, real, non genetically modified non-processed ingredients. The easiest way I have found to do that is by using paleo guidelines and recipes :)
Bottom line: It's not a diet - it's not a religion - it's a healthy way of living. I'm for that- I bet you are too!
Hope that helps! Have you tried paleo? What's your experience been like? What are your favorite recipes? I'd love to hear from you!
Bye for now :)
Easy Protein Pancakes
Hey Hey there Diva friends!
I woke up this morning and wanted some pancakes....so I looked up some recipes and decided to make up my own with what I have in the house. They turned out really well so I wanted to share :) You've probably seen the 3 ingredient pancake recipe floating around for banana + egg + cinnamon before....well, this isn't much more complicated.
Ingredients:
- 1 large plantain (mine was yellow with some black spots)*
- 1 Scoop of Ancient Nutritions Cinnamon Apple Bone Broth
- 2 eggs
*When cooking with plantains the greener the plantain the less flavor it has the more ripe it is the sweeter it is.
Directions:
- Blend all the ingredients in a blender or food processor until smooth
- Heat up a non-stick skillet and spray with coconut oil or melt some grass-fed butter
- Cook about 1/4 cup of the batter at a time about a minute on each side, but times will vary based on cookware and temperature
- Top with some pure maple syrup and pair with some eggs or Applegate breakfast sausages. Don't forget your Foursigmatic chaga coffee. Enjoy!
Get creative in the kitchen! Mix some blueberries in the batter, or if you really want to splurge, add some Enjoy Life chocolate minis.
Have a good breakfast! Bye for now :)
