BLOG
I'm getting sick - now what?!
When anyone in my house gets sick, I JUMP into action!!! I would rather throw 10 things at it and be proactive immediately than get behind the curve and have a house full of sick people. Here are a few things we do when we are feeling under the weather.
This Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
1) Increase immune supporting vitamins
I take vitamins and supplement DAILY. It’s quite a handful every morning, plus some support throughout the day. I you’re trying to be healthy in 2020 you should probably be taking some basics - see why HERE. But on top of that, when someone in my house gets sick, I may add a few or increase the dose on some that are more supportive to the immune system.
We take liposomal vitamin C - 2 squirts under the tongue for 30 seconds 2x a day. This may increase to 3-4 times a day when sick. I will also be getting vitamin IV’s before I travel that include B vitamins, magnesium and Vitamin C.
I add in elderberry syrup. A spoonful 3-4x a day.
Biocidin is an anti-viral, antimicrobial supplement I use with my gut protocols, but if we aren’t currently taking it and someone gets sick - we bring it back in. It’s a concentrated dose of herbs and essential oils known to support the immune system, kill pathogenic gut bugs and leave the good ones we need! (It’s INCREDIBLY effective).
Stay on or increase probiotics and/or add sauerkraut or yogurt (dairy free) too. This is especially important if you are fighting a tummy bug.
Depending on what’s going on sometimes we add things like Umcka cold and flu as well.
I often forget about this, but recently remembered to use my Ultimate Aloe ( that’s the brand) aloe juice. It’s antiviral and with this brand you can drink several glasses a day safely.
Recently I’ve also been eating 2-4 Brazil nuts/day. They are a major source of selenium and selenium deficiency has been connected to viral infections so - boosting selenium can be considered anti-viral. Eat your Brazil nuts! But 2-4 is all you need.
2) Bone broth
Bone broth supports your immune system by dosing you with lots of good minerals. In addition, it’s warm, soothing, and gut healing to boot. Homemade is always best, but other brands like Kettle & Fire or Epic might be more convenient.
3) Essential oils
I like to diffuse essential oils anyway, but if we get sick, I use thieves essential oils like it’s my job. A blend of clove, cinnamon, lemon, eucalyptus and rosemary, it’s a potent immune support and germ killer. You can roll it onto your wrists or the bottom of your feet, or diffuse it in your home. I like to use a roller on my wrists and diffuse it while I sleep.
If feeling nauseous, you can diffuse peppermint oil or add a drop of peppermint to your daily smoothie or protein shake.
4) Rest
I know it’s not always possible, but when it is, it’s smart to take the day off work, go to bed early, and relax as much as you can as soon as you feel like you are getting sick. Sleep is when your body recovers and if you are getting sick your body usually signals strongly that you need to get more rest. Id you respect that instead of pushing through, increase nutrition, and listen to your body, you can often nip it in the bud or dramatically cut back the symptoms or duration!!
I hope these basic tips have helped! Stay healthy my friends!
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4288282/
https://www.sciencedirect.com/science/article/pii/S0161475499700059
https://www.frontiersin.org/articles/10.3389/fmicb.2018.02338/full
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5552930/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6612361/
How to be successful in all aspects of life
Hi there!!!
Whether you want to be successful in business, relationship or my speciality….HEALTH, there are some common themes that you must adhere to in order to grow. So here are my top tips on
How to be successful in all aspects of life
1) Get ready to be uncomfortable.
If you are someone who finds that you constantly resist things that make you uncomfortable, then you are probably also someone that doesn’t reach the goals you want to reach. Why? Because growth means discomfort. And often. a LOT of discomfort.
If you want to get better in business, you have to work on your communication skills. Maybe you’re an introvert and have to push through some major fears.
If you want to work on your health, you have to make changes that are terribly uncomfortable. You must stop bad habits, put mental and physical effort into thinking about and preparing the foods you make. You must invest financially to get testing, hire a coach, etc…. Health is NOT COMFORTABLE (at first).
2) Get over yourself.
In order to grow we must get over ourselves. We obviously don’t know everything or we would have accomplished it all already. Be willing to learn, ask for help, hire a specialist, or start new conversations. If we walk around like we know it all, well….pride comes before a fall. And no one likes to be friends with a know it all anyway. Collaborate, listen, learn, and constantly be growing. Seek out new opportunities and continue to challenge yourself.
3) Be full of integrity.
If you were late to meetings and left projects unfinished at work, you would get fired. Yet we are willing to do this to ourselves constantly.
If you want to have a better relationship, you must keep your commitments, be full of integrity, show up, and be trustyworthy.
If you want to accomplish your biggest health goals, you must have personal integrity. Show up for yourself, Follow through on the goals you set. Get accountability. Finish what you started.
Sometimes this simply means doing what you say you will do, or acting on what you SAY is a priority to you. (actions are definitely louder than words when it comes to our health).
Other times it means hiring a coach or specialist who can listen to you, challenge you, keep you accountable, and push you when it get tough to keep you on track. Often people outside of our situation can see the big picture, identify our weaknesses, and see what needs to be done more clearly than we can! But often this takes embracing step #2 in order to be successful :)
4) Be willing to invest
EVERYTHING worth anything takes investment. The statement “you get what you pay for” really is true. Being a health coach, I see how often people want to discount their own value.
They wouldn't blink to spend the same amount of money on a child, a pet, or a charity. But when it comes to investing in their own bodies, health and future, they get really uncomfortable really fast. And I get it. It’s definitely hard.
BUT every relationship takes work, every business coach that is worth their salt costs money, and any health coach that will be able to take you from point A to point B will be an investment as well.
When I started viewing these costs as INVESTMENTS even though it brought a lump to my throat because of the commitment, I knew it was worth it. It held my feet to the fire. If I felt uncomfortable, I was more likely to put in the effort to take the steps necessary to see the growth and results I needed. And boy did I GROW.
And I see this over and over with my clients. Over the years, those who didn’t want to invest, or invested just a tiny bit of money or time didn’t end up seeing the results they wanted.
But those who were immediate action takers, jumped in with both feet, trusted me, did the work and invested to a point that made them uncomfortable, saw the biggest results and the long term WINS.
Investments aren’t just about money - they are about the emotional value you place on something. A rock might be worth nothing at all - but a rock with a famous artist rendering on it can sell for thousands of dollars.
When you’re working on your health you must value 2 things exponentially. The person you hire, and yourself. When those things align. you will see incredible results!
Change is hard. It’s scary. There are never any guarantees. But if you are ready to get uncomfortable, get over yourself, keep your commitments and be willing to invest, I bet you’ll see some dramatic changes over the next year!!!
To your health,
XOXOX
Our Perfect Burger
Hey Hey Diva friends!
I hope you had a wonderful 4th! Need some inspiration for dinners the rest of the week? Look no further...I know that this recipe becomes a staple for you as it has for us. This is our FAVORITE burger recipe and when I'm in a hurry or haven't planned dinner ahead of time we simply thaw some beef and throw this sucker together!
What you need:
- 1lb grass-fed beef
- Cumin
- Red onion
- 1 4oz can diced green chilis
- salt
- garlic
- Heirloom Tomato
- Bubbies Pickles
- Bubbies Sauerkraut
To make:
- Chop approximately half small red onion (you need about 1/4 cup chopped. Save the rest to top the burgers )
- Mix the beef, red onion and diced chilis (do not drain the can) together.
- Spice according to taste - I probably add about 1TBS of cumin and a large dash of salt and garlic.
- Thoroughly mix the beef mixture in a bowl with your hands and squeeze tightly into 4 patties
- Cook on a skillet over medium heat approximately 6-8 minutes on each side or until a thermometer reads 165F in the middle.
- Top with fresh tomato, onion, pickles and sauerkraut.
Watermelon Juice
Hey Hey Diva friends!!!
The 4th is TOMORROW and I'm sure you are heading to a BBQ or inviting friends over to celebrate while YOU grill out....either way, I wanted to share one of THE most insole yet delightful recipes I've recently stumbled upon....that is...WATERMELON JUICE!
Why make the juice instead of eating the fruit? I actually think it helps the watermelon taste sweeter. Think about it- when you cut the watermelon up, all the juice drains to the bottom of the bowl...when you make watermelon juice, you drink EVERYTHING and it tastes incredibly delicious!
Here's what you need:
- 1 very red, very ripe watermelon
- Blender
- Yup - that's it!!
- Cut your watermelon into small enough chunks to fit comfortably in the blender
- Blend
- Chill
If you really want to be fancy, garnish with some mint or berries or even top with some homemade whipped cream. When you stumble upon a truly ripe watermelon this incredibly basic recipe is truly a delight!
Best Veggie EVAH!
Hey Hey Diva friends!
As I go through my Autoimmune protocol training there is a heavy focus on nutritional approach for management and healing. While it's obviously very specific for autoimmune conditions with lots of science and targeting for treating those diseases, much of the information is generally beneficial for all health too...
So of course, it reinspired me to get more nutrition and more vegetables into our daily meals. Patrick and I then found ourselves at WholeFoods a few weeks ago and I stood in the produce section looking for new vegetables to try in an effort to diversify our nutrient intake as much as possible....this led me to discover an amazing root vegetable called sunchokes.
My friends, if you've already known about these amazing roots WHY DIDN'T YOU TELL ME?! And if you don't....I'm going to share the deliciousness!
Jerusalem artichoke (sunchoke) is a root vegetable related to sunflowers. They are rich in potassium, iron, vitamin C and....flavor.
Similar in appearance to turmeric or ginger, you might think they need to be peeled, but happily, the skin is edible. You can eat them raw or cooked!
Patrick googled how to cook them and since it was SO delicious, we haven't tried eating them any other way yet. The recipe we use is below!
Ingredients:
- As many sunchokes as your grocery has :)
- Olive Oil
- Pan that can go on the stove and in the oven
Directions:
- Turn the oven on to 375
- Slice the sunchokes in half
- Fry them in olive oil for 5 minutes, sliced side down
- Transfer them from the stove top to the oven for 42 minutes
- Let them cool and enjoy warm and crispy!
This way of cooking them leaves you with a crispy outside and soft inside. It's similar in taste and texture to potatoes! We haven't tried salting or seasoning them but I'm sure there are many ways to enjoy these simply delicious veggies.
Have you tried them yet? If so, what's YOUR favorite recipe?
Slices Sunchokes
A batch frying in oil and a batch ready to go in the oven! (You can use one pan if it's big enough)
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!
Taking the plunge and investing in yourself...
Hey Hey Diva friends! Another week has flown by and if you're in Ohio, what a crazy week! 60 degrees - snow - no snow.....is it spring, is it winter?! Who knows : )
Today I want to talk about investing in yourself. So often, for whatever reason, we find it hard to spend time, money, or energy on ourself. We come up with excuses like "I can't afford it", or, "I'm too busy"....
I'll give you the DUMBEST example ever: I have a hard time buying underwear. You heard it. Not swimsuits or lingerie, or clothes....UNDERWEAR. Something relatively vital. But I literally wear them until they have a bunch of holes or fall apart basically. How ridiculous IS that? (Don't worry, I recently rectified the situation)
But here is what I have found to be true. While it might be scary, make us nervous, stretch our budget, or be difficult sometimes, investing in ourselves is IMPORTANT. When I use the word invest it can be time, it can be energy, it can be money, or it can be all of those. Normally, things of high value involve all three (think about your kids!)
So today I have some homework for you - choose one area of your life that you want to improve the most, take a leap, and invest in yourself today. Bite the bullet - take the plunge - change your life.
It's been shown time and time again that if you invest in something you're much more likely to get benefit from it than if it's given to you. Below is a list of ideas to get you started:
I want to improve my:
- Spiritual Life: Purchase a devotional like The Quest from Beth Moore, and get involved with a group of people you trust that are encouraging.
- Family Life: Schedule weekly family nights, invest your time in quality family dinners each night with no electronics. Purchase some games and start the conversation
- Social Life: Join a networking group, say "yes" to your next event invitation
- Health: Join my 8 week Get Gutsy program where you'll learn everything you need to get started!
- Work Life: Start reading some personal development books like "Eat That Frog" and "The Slight Edge" or hire a business coach or mentor.
Most of the things listed above involve time, energy AND money....assign value to the outcome whether it be mental, emotional, physical, or monetary payback afterwards.... then decide if that's right for you. If not, ask around and find something that is!
What have YOU invested in that really scared you but totally paid off? I'd love to hear it in the comments below!
Beware of the Halloween sugar trap!
Hey hey Diva friends! So much has been happening recently and I am just so excited about all of it! Before I hop into the strategies to a healthier Halloween, I wanted to make some fun announcements!
1) In November I'll be launching an AWESOME Holiday Survival Guide - completely FREE!!!! You'll have access to a guide, a shopping list, tips, recipes and support!!! Get excited!!!
2) I've opened a FREE Facebook group where I will run all my free guides/groups/materials in the future including your holiday survival guide in November. So be sure to join Stop Dieting and Live your Life to join this fun community!
3) I'll be launching a paid group in January all about gut health called "Get Gutsy With Me". Our gut is our second brain! It's super important to have the right balance of bugs (good and bad), eat the foods that nourish our body, and find out what to eliminate in order for us to kick disease, bloating, gas, fatigue and more to the curb for good!!! This will be jam packed with lots of amazing materials, tips, recipes, and actionable items and I am thrilled to bring this to you January 15th 2018!!!
4) To make sure you never miss an announcement, blog post, workshop or free guide, you'll want to sign up for my newsletter that goes out once a week on Thursdays. Just click here to become my VIP!
Without further ado....let's get spooky!
Personally, Halloween is not my favorite. I simply don't like gross, gory, evil, dark, or negative things. I do like fun, sweets, and silliness however, AND it's my Mom's birthday. So Halloween has a few redeeming characteristics for me :) But for many of you, this is a big holiday every year! The dressing up, the trick or treat....the CANDY.
This can be a source of stress on many parents as they try to limit their children's intake of sugar and it can be a really self defeating time for individuals as well as they think "well there go all my goals this month!"
While their are many strategies to navigating this, I wanted to focus mostly on the health impact that many of the traditional candies present and what we can focus on instead.
1) Gluten. In our house the #1 non-negotiable no matter what is that we are gluten-free. Our approach was to allow Keegan to go trick or treating, but he knew that certain candies with wheat or wafers in them like Twix and Kit Kats for example, would have to go. Honestly, this wasn't ever a huge issue since the sheer volume of candy the kids get these days is enormous! Trust me, he was left with plenty of options.
2) High Fructose corn syrup. Many candies will have this yucky ingredient that highly correlates with obesity, unlike other sugars like fructose from fruit. Decide ahead of time what your position on this ingredient is. Whether you are willing to have little, or none at all.
For more information on HFCS read this article
3) Food dyes and unnatural, or highly processed ingredients. Many children are allergic to red food dye. This should be a warning sign to us that unnatural food dyes are just that....unnatural! Food dyes are correlated with hyperactivity, allergic reactions, and even cancer!!!
For more information on food dyes and how to replace them naturally read this article
4) Artificial Sweeteners. While refined white sugar is said to be 8x as addictive as cocaine, artificial sweeteners are just as bad and have been linked to poor brain performance, migraines, addiction, bloating, and more! To find out more about artificial sweeteners and better alternatives click here.
So what now?
Well good grief Kylene, you just eliminated all candy everywhere. Well, kinda :) But I realize that not everyone is as hard core as I am, and not everyone wants to eliminate everything all at once. So here are a few guidelines to keep your Holiday as healthy as possible.
1) Limit yours and your child's intake. Whether that be 1 or 2 pieces of candy a day, this will limit any negative exposure to any of the ingredients above. Prioritize healthy foods full of vitamins and micronutrients the rest of the day. Particularly leafy greens and foods filled with chlorophyll which is a natural detoxifying agent in the body. You may even consider the chlorophyll detox drink below which Keegan happily agreed to drink every day in exchange for his daily dose of Halloween candy:
- 1/2 cup water
- 2TBS chlorophyll
- Splash of cranberry juice ( to taste)
2) Know what candies you are and are not willing to have. Like I mentioned above gluten free is always our priority which means certain candies just get thrown out. The rest are limited. Decide ahead of time what your negotiables and non-negotiables are.
3) If you don't have a child that goes out to Trick or Treat, then this is easy! Don't buy the candy and bring it into the house! Out of sight, out of mind. On the flip side if it's sitting on your counter it's guaranteed to be eaten! If you choose to pass out candy, simply dump the rest of it into the last kids pillow case or throw the remainder in your trash can at the end of the night.
4) Consider healthier alternatives. There are candies out there are are higher quality and less damaging. Find these at your local Whole Foods or health food store. Enjoy Life and Theo are some of my favorite brands that you may find at your local grocery store. They provide a great and healthier dark chocolate! Whether you really splurge and pass these out to kids or you just stash a couple away for your own indulgence... that's up to you!
5) The safest bet is always to make your own candies or treats. You know what's in them, you can stick to your goals, and you don't have to worry about dyes, white sugar, gluten or other....
Need a little inspiration? Hop on over to my recipe roundup for some Spooktacular Halloween treats!
What about you? How do you handle Halloween and the candy rush in your family? Leave a comment and share your strategy!!!
Why I HATE the word detox...
Hey there Diva friends!
Detox is such a buzz word isn't it? Let me share why I HATE that word...it implies that you do something healthy for a short period of time, to support your body in a way that allows it to be strong enough to then handle the crap we bring back in once the detox is over....Basically we do something that makes us feel GOOD so we can continue poor habits that make us feel BAD...
Don't miss a blog post, recipe or tip! Sign up for my weekly newsletter here!
There are occasions however where that extra little oomph to bring in more vegetables, provide more nutrients, go easy on your digestion and provide gentle and nourishing foods can be good right? Right. And that's where I found myself last week. I'm always looking for new foods to try, new meals to keep it interesting and new ways to strengthen my gut, boost my energy, and get as many nutrients in my system as I can feasibly handle.
So I decided to make a concerted effort to do just that and I actually planned my meals.... My goal was to dust off my juicer, include a green juice every morning for breakfast, a salad for lunch, and even go vegetarian for dinner (although that only sort of happened).
So I planned my breakfast and green smoothie ingredients to be the same every morning. The combination was truly delicious so I knew I wouldn't mind. I planned a salad ( see last week's blog post) and I googled vegetarian dinners that would work for me....Here is what my week ended up looking like:
Breakfast:
- Green juice: 2 stalks celery + greens ( kale, swiss chard, bok choy or collard greens depending on the day) + 1 organic lemon + 1 organic green apple + 1/2 organic honey crisp apple + ginger root ( optional) *
- 2 eggs
- 1/4 cup chocolate chia seed pudding
- 1/2 grapefruit, or sometimes a piece of Eban bread toast
*Notes on the green juice ingredients:
- Celery provides: excellent source of antioxidants and beneficial enzymes, in addition to vitamins and minerals such as vitamin K, vitamin C, potassium, folate and vitamin B6
- Leafy greens are high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene.
- Lemons contain vitamin C, citric acid, flavonoids, B-complex vitamins, calcium, copper, iron, magnesium, phosphorus, potassium, and fiber. Lemons contain more potassium than apples or grapes
- Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. Green apples in particular have proteins, vitamins, minerals, and fiber. They are well known for their benefits, fighting digestive disorders, their low levels of good cholesterol, regulating glucose levels, and improving your appetite
- Ginger has powerful anti-inflammatory and antioxidant effects and has been used to treat various stomach problems.
Need one place to stay up to date? Become a VIP with my weekly roundup here!
Lunch:
For lunch I stuck with my kale salad! It was delicious and filling. Sometimes I would add something to it like leftovers from the night before. It was easy to prep every day because I made the dressing in advance and shredded some kale leaves up at the beginning of the week.
Dinners:
Vegetarian West African Peanut Soup (we added grass-fed hot dogs)
I realize my pictures aren't that pretty - that's another skill for another time... but the recipes are DELICIOUS and I would definitely recommend you try them all. Keegan and Patrick both loved them too! Technically this next recipe was from this week, but it fits the theme and is one of our favorites, so I wanted to include it for you as well!
Moroccan Lentil Stew with Raisins ( seriously - gotta try this!)
I loved my "experiment" so much that I have continued my daily green juices!!! I even think it's better than coffee *gasp*!. I would challenge YOU to try it every day for one week....it doesn't take much time and cost per juice is so low when you make it at home, PLUS you are getting fresh nutrients delivered in an extremely efficient and bioavailable way!
Have you ever tried juicing? I'd love to hear your thoughts/recipes below!
Easy Paleo Spaghetti
Happy Monday!!!! Sooooo who doesn't LOVE spaghetti? I think it's one of the top recipes that people dread giving up when they look into eating healthy, trying Whole30, going gluten-free or living the paleo lifestyle. But lucky YOU I'm here to tell you you don't need to suffer.... there are several different ways I make this dish now and I don't miss the "original"! Here's just one version that I think you might enjoy :)
Ingredients:
- 1 pound grass-fed ground beef or bison
- 1 Jar organic spaghetti sauce with no sugar added. Read the individual labels or check out the brand I used below!
- Mushrooms
- Zoodles (spiraled zucchini and/or squash)
Directions:
*I used premade noodles from Whole Foods. If you have a spiralizer, you can get a few zucchini and squash and make the noodles yourself.
1. Heat up the zoodles with some coconut oil until tender
2. Meanwhile, in a separate pan brown the beef.
3. When the zoodles are done, strain them in the sink and use that pan to heat up the spaghetti sauce.
4. Chop up the mushrooms and add them into the sauce.
5. Add the meat to the sauce, heat through, and serve on top of the zoodles!
Be as creative as you want with this! dd your favorite spices, make your own meatballs, go crazy! I think next time I will cook the noodles in olive oil and fresh garlic to add some extra flavor!
