Tag: recipes

Week 2, Whole30 + Gut Protocol

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Find the week 1 recap of my current round of food sensitivity elimination here.

I came out of week 1 feeling pretty amazing; regular 💩, bloat-free, ready for more positive feelings surrounding my health and how I’m feeling physically! I was a little unprepared in the day to day because I didn’t prep any food ahead of time – which is really a game changer for completing this entire program with little stress! So let’s talk about week 2…

I strayed from my path 😶

I ate ice cream with my family. Throughout the week I ate sour gummies, chocolate, and too much gluten free bread – which technically isn’t against the rules, but for the amount of bread I ate I have to tattle on myself. It’s definitely not recommended on Gut Protocol, and even if Whole 30th basically says you can eat as much as you want I’m sure they would frown up on consuming a loaf of bread in just a couple of days. But I’m moving on…

I’m not beating myself up for getting off track. Not even a little. This is a big switch to make, from eating lots of low-nutrition foods to eating lots of nutritious foods – the mind and body will crave the sugar and caffeine for a little while, especially if you regularly consume a lot, but the switch will happen and you will begin to feel amazing in a relatively short amount of time! And I’m talking to myself here 😅 I have to remind myself that if I just stick with it for a little longer I will feel great for a long long time! And feeling good feels good. I want to always choose feeling good over falling back into old habits again and again.

So here’s my plan for this week.

Today is Memorial Day, meaning a day off of school for my kid. I know she’ll sleep in so it’s a typical morning for me: pack my husbands lunch (because he doesn’t have the day off), mix some preworkout, walk on the treadmill (currently), stretch + Pilates, then breakfast. Luckily, I have leftover food from preparing husbands lunch this morning so I will just have to warm it up and add some greens and a dressing of some kind. It came together quickly this morning: (frozen) riced cauliflower, tofu, bell peppers, onion, tomato. It smelled great, even at 5:30 am 😆 I don’t usually have an appetite first thing in the morning (I like to start my day with this) and I don’t always make extra so I’m happy to have food ready for after my workout today!

From there, I want to prep some food. Like for real this time. I have ideas for meals (just like week 1), but this time I will make some rice and quinoa, chop the veggies I have in the fridge (zucchini, bell peppers), I already washed the grapes and put them into a bowl for easy access, and I will press a couple blocks of tofu so they are ready to go for meals quickly. I used to LOVE cooking and couldn’t wait to make meals every day – until I hit burnout. Now, I get motivated to cook by serving myself a beverage (usually just La Croix, I’ve been sober since 2018), I put in an earbud that’s connected to my laptop, and I watch (or mostly just listen to) Sex and the City. This is the one show I know by heart and can be entertained by the content without really having to watch the screen. Do you have a show like that? Background noise that also brings a little joy to your heart at the same time? (Currently working through season 6, the last one, but I will inevitably start all over again from the beginning once I reach the final episode. There is something about the first season that gives me great nostalgia for a pre-internet era).

So it all comes down to the planning and preparation again. I had my fun last week with sweet treats (maybe I can blame hormones?), but this week I’m back on track. I saw the beginning of some results already in week 1, and I want those back!! Things are okay at the moment, but I really saw a difference in the way my skin looks and feels (remember: psoriasis) in week 1, and now regressing in week 2 with the extra sugar intake. Am I allowed to say diet can affect autoimmune disease yet? I see a difference, but let’s see what happens in the next few weeks as I WILL DEFINITELY stay on track (I hope 🤞).

PS the Plant-Based Reese’s Cups? Fan-freaking-tastic 😋😋😋😋😋 I ate them all so I won’t have any to tempt me this week 😆😆😅😅 an obvious tip for during your food sensitivity elimination? Don’t keep tempting junk food in the house 🙅‍♀️ or at least keep it out of sight, if you have family who still wants to eat it 😆

Mindfulness Moment: Tea Tray

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What is a mindfulness moment? Definition: a deliberate act of bringing one’s attention to the present moment, without judgment. Basically, something that forces your brain to slow down and ENJOY this exact moment in time, because our brains are constantly trying to review the past, or, rehearse the future. We have to let our brains rest, even for a short moment, so it can come back refreshed and ready for more “stress” of the day.

I found this idea while scrolling YouTube, and immediately felt the need to set up my own tea tray.

A tea tray consists of several items, including tea, that can help you enjoy a quiet moment all to yourself, while staying present in your mind, thanks to these select few items. There are no rules to building a tea tray, as far as I know, but here are a couple things I’ve learned are standard for a tea tray:

  • Tea or some kind of (warm) beverage. Feel out your vibes here. There are so many kinds of tea out there, find something you’re in the mood for. I have a large glass kettle, so I don’t keep it on my tea tray, but keeping it nearby is handy for when I need a warm up. If it’s a sunny Spring day then you might opt for a cool, icy bevvy instead.
  • A snack is a must. I’m a self-described Snack Queen so this one is obvious to me. A snack is always in order! Sweet, salty, fruity, you name it. Keep it light and simple so you don’t have to worry about utensils or a mess.
  • An activity or two. A book, a journal, playing cards, a crossword puzzle – something you can do, with ease, while you enjoy your tea. Rest being the focus for this whole entire idea.

Also, the tray you put everything on can become a part of the joy itself! Fancy tray or not, there is something that feels ultra fancy about carrying the tea tray through the house to your comfy spot. I think of one of the maids in Pride & Prejudice bringing a tea tray to the mother and sisters in the drawing room, right before Mr. Bingley comes over unannounced. Okay we’ve derailed.

How often do you get to take a peaceful moment for yourself? Maybe you can squeeze in time for a tea tray this week! Can you make 20 minutes of quiet time for you to enjoy a snack and beverage, by yourself? I really believe these small moments of solitude are what can help us live carefree in the more stressful parts of life. Here’s why:

  • Present Moment Focus:
    • It’s about shifting away from dwelling on the past or worrying about the future, and instead, engaging with what’s happening right now. This can involve paying attention to sensations, thoughts, and emotions as they arise.
  • Non-Judgmental Observation:
    • A key part is observing these experiences without attaching labels of “good” or “bad.” It’s about simply noticing, accepting, and allowing them to be. What’s meant to be will be!
  • Wellness Connection:
    • This practice contributes to wellness by:
      • Reducing stress: Lessen the impact of anxious thoughts.
      • Improving emotional regulation: Bring awareness of and acceptance of emotions.
      • Enhancing mental clarity: Train the mind to focus, which can improve concentration and decision-making.
      • Promoting physical health: Reduce the physiological effects of stress, such as high blood pressure.
      • Increasing overall sense of well being: by allowing a person to appreciate the small things in life!!!!!

A mindfulness moment is a tool for cultivating a greater sense of awareness and balance, which are fundamental components of holistic wellness. By taking these moments for yourself, you are creating a healthier you! Tiny habits create a long life of feeling GOOD; what more could you ask for???

All that being said, here’s what I put on my inaugural Tea Tray:

  • Tea: Sweet Tangerine Positive Energy tea by Yogi Tea, with lemon
  • Snack: Grapes and strawberries
  • Activity: Oracle cards (like tarot cards but with broader topics)

A ritual I will continue to come back to through the seasons, the tea tray has brought me a simple form of joy I can turn to any time of day! Plus there are infinite options of items to add, so we’ve only just begun!

I’d love some inspiration!! Share your favorite Tea Tray additions and ideas in the comments below!

My ~New~ Daily Ritual: A Shot for Self Care

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There’s something that feels SO FREAKING GOOD about starting my day with a vibrant AND tasty ginger + turmeric shot. You can see and feel the health in the moment; a ritual that is a moment of connection with myself and my own personal well-being. In the quiet of the morning, when I blend together these strong flavors I know to be beneficial, I feel a sense of intention, a commitment to nourishing my body and mind…and I’m OBSESSED!!!!

This simple shot has become my daily anchor, a reminder that small, consistent choices can have a huge effect on my entire day. Knowing I’m getting some kind of benefit from each ingredient working together helps me make healthier choices throughout the day. It’s like a gentle nudge in the right direction, a reminder that I’ve already invested in my well-being, so why not continue?? Because I am easily swayed to make sugar-y, less healthy choices, the ones you know will make me feel like poop later.

My Morning Shot: The Ingredients and Their Magic (I Google’d them)

  • Ginger Root: anti-inflammatory and antioxidant properties. Soothes the digestive system, reduces nausea, and can maybe even ease muscle soreness. I’m addicted.
  • Ground Turmeric: beautiful vibrant golden hue, turmeric’s makeup is anti-inflammatory and antioxidant, supporting joint health and overall cellular function.
  • Fresh Squeezed Lemon Juice: A burst of vitamin C and citric acid, lemon juice alkalizes the body, aids digestion, and boosts the immune system. A jolt on energy for the senses!
  • Mandarin Orange: Adding a touch of sweetness, mandarin oranges provide Vitamin C, and other antioxidants. It makes the shot more enjoyable I think.
  • Olive Oil: A drizzle of healthy fat is crucial for the absorption of curcumin, the active compound in turmeric. It also adds a smooth, silky texture, but without noticing the olive oil taste because of the other strong ingredients.
  • Fresh Cracked Black Pepper: Piperine, found in black pepper, enhances the bioavailability of curcumin, making it more effective. I almost left this ingredient out because I’ve had shots in the past with WAY too much making it too spicy to drink and I was afraid I’d add too much. So far I haven’t had that problem at all.

Beyond the Shot

It’s not just about the physical benefits, though I hope to notice some with continued use! I’ve had this shot about five times so far and I’m really just enjoying it for the flavor- and it’s the mental and emotional boost that truly makes a difference. When I start my day with this intentional act of self-care, I feel more grounded, centered, and ready to tackle whatever comes my way!!! The knowledge that I’ve already nourished my body encourages me to make better choices throughout the day. I’m more likely to reach for a healthy lunch, stay hydrated, and prioritize movement. It’s as if the shot sets the tone for a day of mindful living.

A Simple Ritual, Profound Impact

This ginger turmeric shot isn’t just a recipe; it’s a ritual, a moment of connection, and a catalyst for healthier choices. It’s a reminder that self-care doesn’t have to be complicated or time-consuming. Sometimes, all it takes is a small, potent shot of goodness to set the stage for a day of radiant well-being.

Recipe adapted from Minimalist Baker’s version – my version is a single serving. I looked at several recipes and landed on this one because the ingredients are simple and I had them on hand already, my favorite kinds of recipes! I don’t use as much lemon and the MB recipe, and I don’t measure my ingredients because I’m usually lazy- no measuring no dishes cool with me. Also, I use an immersion blender and a mesh strainer instead of a juicer or regular blender.

  1. Gather all ingredients plus a tall cup, immersion blender, and mesh strainer. (or just use a blender)
  2. To the cup add the chopped, peeled ginger, lemon juice (over a mesh strainer to catch the seeds) and a whole mandarin.
  3. Add a dash or two of ground turmeric, olive oil, and two “twists” of black pepper if using a standard pepper mill.
  4. I use an immersion blender to pulse and blend the ingredients until I get a super smooth consistency – BUT there will still be some mandarin chunks left over.
  5. I place the mesh strainer over the cup I’m going to drink from (I use a special tea cup), and pour the liquid in, pressing down on the mandarin chunks to squeeze out any and all juice.
  6. I like to add an ice cube to the shot, it makes it even more refreshing! It’s so tasty I always wish I had more to sip on when it’s gone, but I know I’m getting what I need from this small amount!

I encourage you to experiment with your own morning rituals and find what resonates with you. Whether it’s a ginger turmeric shot, a quiet meditation, or a brisk walk in nature, prioritize those moments of connection with yourself. You deserve it and NEED it! Tell me about your favorite daily rituals or the ones you want to start ❤

Just eat the candy bar

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“Just eat the Snickers restriction isn’t the key,” is the Instagram comment left on a recipe for a healthier version of a Snickers candy bar. I understand the sentiment, but I want to break it down. I tried to keep scrolling, but things like that get stuck in my brain and I think of all the ways I want to respond, but never will because I don’t do that. I could also complain to my husband about it, but that doesn’t help anyone because he’ll just nod and agree, just to move on to a different topic. So here it goes.

I will always believe, for the foreseeable future, in the 80/20 rule. Eighty percent of the time you stick to eating plants, twenty percent of the time you have fun with food, whatever that means to you. I believe in enjoying special events and occasions completely, meaning enjoying the cake and fun foods that come with a celebration! YOLO is my actual motto; if I have a limited time on this Earth I want to enjoy whatever I want!! BUT – I also want to feel my very best while I’m here.

Yes, you can eat the candy bar and maybe you find joy from that, but how does it actually make your insides feel? Maybe you eat it because you’re super hungry and just need something. But does it actually help? Sure, it helps settle your hungry tummy a little, but what comes next? For me, I’d get bloated and then DAYS later I would have an acne breakout. It’s easy to overlook these symptoms and blame them on other factors, and since every person is different there are a number of things that can cause these things to happen. The one single thing that changed my acne breakouts from frequent to rare – changing my diet.

I struggled with acne starting in FOURTH grade. Looking back, I was probably dealing with gut health and food sensitivity issues, but at that time who even knew that was a thing?? Certainly not me as a ten year old. It wasn’t until I was in my late twenties that I finally made the connection between what I was eating and the breakouts I had constantly, and the way I felt on the inside!

So all of this to say, YES you can eat the real Snickers bar without any guilt because you should enjoy life…but it’s also possible to take control of how you feel, every day, for life!!

Want the healthier Snickers bar recipe? Leave a 🍫 in the comments!

Ready to feel your very best through what you eat, without giving up desserts? Tap Nutrition Coaching at the top of the page!

Creamy (n)ice cream

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You’re not going to believe the main ingredient in this one:

Zucchini. You probably just thought, “what the??” Yes, it’s for real.

I wasn’t totally convinced this would work, but it is SUPER CREAMY. I made this two days in a row, and plan to make more later this week! And something I want to be sure of with everything I eat – it has to be gut friendly. Meaning it won’t make me feel bloated or give me a stomach ache after I eat it.

Aside from zucchini, the other important part of this recipe is the protein powder. You really need a brand that has a really great flavor FIRST and is boosted by other flavors, and vice versa. I’ve tried just about every kind out there and have landed on a kind that not only tastes amazing, but it has pre/probiotics in it too + other good stuff.

This recipe calls for a chocolate protein powder, but I only had vanilla so I doubled the amount of cacao powder, which I used instead of cocoa powder.

Click >here< for the recipe, I hope you’ll let me know in the comments if you try it!!

*post contains product links

Unstuffed Cabbage

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1 medium cabbage

1/2 cup rice, cooked

1/2 cup quinoa, cooked

1 small-medium onion, chopped

Garlic

1 15 oz can fire roasted tomatoes

1 jar red pasta sauce (your choice)

1/3 cup vegetable stock (or water)

1 Tbsp oil

  1. Cook rice according to package directions (I like the five minute kind for busy days).

2. Cook quinoa according to package directions. I like to make a batch of quinoa at the beginning of the week, that way it’s ready for whatever I decide to throw together (like a quick salad, quinoa + veggie bowl, or it works in various dinner recipes). I follow this recipe from Wholefully and it comes out perfectly every single time!

3. Chop cabbage into medium sized bites, put in to a large cast iron (or other) skillet with about a third of a cup of vegetable stock or water. Turn heat to medium, cover with a lid (it’s okay if it’s open a little), and cook until cabbage is slightly browned and translucent. Stir to cook evenly. Add more stock or water to prevent from burning to pan.

4. Once cabbage is cooked, set heat to low and add the garlic (to taste) and onion. Add oil and stir all together.

5. Add tomatoes, stir. Add pasta sauce, stir well.

6. Continue to stir on low heat for about two minutes, or until everything is mixed and heated through.

Serve in a bowl, top with nutritional yeast (or Parmesan cheese) on top, and vegan/gf garlic bread (or regular) on the side.

Peanut Butter, but Better

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What ingredients are in your jar of peanut butter? Do you know without looking?

Most popular brands have labels that look something like: “Peanuts, Sugar, 2% Or Less Of: Fully Hydrogenated Vegetable Oils (Rapeseed And Soybean), Mono And Diglycerides, Salt.”

When I think about healthy habits and making the right decisions for my body, mono and diglycerides isn’t something that comes to mind first. Or ever. I Googled what exactly this ingredient is (because who even knows) and it’s something that helps the oil (added ingredient) mix with water. Helpful, sure, but what happens when this stuff gets inside the body?

According to Medical News Today, “the FDA classifies monoglycerides as ‘generally recognized as safe’ as food additives and ingredients, meaning that they do not pose an immediate health risk”

Actually the more I research this the more grossed out I get.

What we put into our bodies makes a difference in how we feel now and in the long term! There’s not an immediate health risk, but if you continue to put this into your body over and over for 30 years, then what? And it’s in a lot of packaged foods, not just peanut butter.

Here are my solutions: Read the labels on peanut butter (and everything). My favorite brand is Teddie because it has basic ingredients: peanuts, salt. They even have an unsalted version so it’s literally ONLY PEANUTS! Yes you have to stir these kinds when you open them the first time, but then put it in the refrigerator and when it’s cold it’s like any other junky peanut butter! But better for you! It costs a little more money than the more popular brands, but a little extra now is worth it for your health. Am I right!?

Teddie peanut butter
Teddie Peanut Butter

Check your ingredients!

Another option is to make your own, and it’s way easier than you’d think. Start with a cup of peanuts (your choice – unsalted, salted, honey roasted, etc.- just be sure to check those labels too!) and put into a food processor, coffee grinder, or a good blender (I use a Ninja blender) and pulse. Peanuts will first turn into a powder, but keep pulsing and soon you’ll see your peanut butter taking form! Use a rubber spatula to scoop it into a mason jar or other sealed container (perhaps an old peanut butter jar?) and voila! you made your own peanut butter.

I love to make my own to share with my dogs. It’s one of their favorite treats, and knowing it’s not full of junk for them makes me feel good about giving it to them too ❤

Here’s a vegan treat I made for Valentine’s Day using Teddie Peanut Butter + dairy free chocolate. These didn’t last long in my house! Crisp chocolate outside, soft peanut butter inside; I’m drooling thinking about it. Find the recipe on Teddie’s Instagram page.

Chocolate Peanut Butter Truffles, Recipe by Teddie

Let me know, will you make the switch to better peanut butter? Will you make your own? Will you make the truffles!?

Super Spicy Jalapeño Bake

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Fresh Jalapeño

Red cabbage

Rice

Red Lentils

Black beans

Corn

Taco seasonings

Toppings: Franks Buffalo Wing sauce, Primal Kitchen Ranch, Chipotle Hemp Hearts

I started by cooking the rice and the lentils, separately, in small saucepans. Each takes two cups water to one cups dry ingredient. Cook until water is absorbed.

While the rice and lentils cook, I prep the jalapenos (with gloves to avoid juices getting all over, lesson learned the hard way) by slicing in half and cleaning everything out of the inside. Lie in baking pan and drizzle with olive oil and place in 400 degree oven to let peppers start to soften.

Rough chop the cabbage into bite sized pieces, cook in cast iron skillet with a little oil until soft.

Season lentils with taco-like spices; I used salt & pepper, cumin, garlic powder, crushed red pepper and crushed chipotle peppers. Stir all together and set aside until jalapenos can almost be pierced with a fork.

Pull jalapeno dish from oven, spread rice all over jalapenos, then scoop lentils on top, followed by rinse canned black beans, and frozen or canned corn kernels. Add soft cabbage and put dish back in the oven and bake until jalapenos are easily pierced with a fork.

Drizzle on Franks Buffalo sauce and Primal Kitchen Ranch dressing and sprinkle Chipotle hemp hearts on top. Of course, you could omit the hot sauce if you don’t like super spicy, but I think it’s a great way to get a little extra water intake for the day.

You Have to Try This Cabbage

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1 head cabbage, chopped to 1-inch pieces

1 onion

garlic cloves, to taste

Extra Virgin Olive Oil

Salt & Pepper

Put some oil in a large frying pan on low-medium heat, add garlic and onion and cook for a couple minutes, until it becomes fragrant. Add in chopped cabbage and a little more oil and stir around until everything is mixed. Stir frequently. Cook until cabbage is soft and to desired color. I like to let it cook a while, until it’s a nice crispy brown. I love this recipe because it is short and sweet and tastes so good with any meal. You could even omit the garlic and onion and still have a great dish! Ready in no time and can be added to rice or gluten free noodles for a more filling meal.

Easy Guacamole

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This is how I prepare avocado and I call it guacamole, but call it avocado with spices if you’d rather. I almost always have these ingredients on hand so I can make it for a quick snack when hunger strikes.

1 avocado

1/2 small onion, chopped into small pieces

Franks Red Hot hot sauce, to taste

salt & pepper

1 tsp garlic powder

1/2 tsp chipotle pepper or to taste

Mash avocado in a bowl. Mix in chopped onion. Mix in spices and add hot sauce last. Mix well. Enjoy right away or put in the fridge for 15 minutes, until cold; my preference! Serve with your favorite gluten free tortilla chips.