A little throwback to last week when I asked yalll what to make w tahini and approx. a fuck ton of you said @kalejunkie
’s tahini choc chip cookies 🍪🍪🍪 I think I made them a little too well done 🧐 but yeah I gave these to my dad who keeps like ten varieties of cookies in his house at all times and he approved so 😎 since I don’t bake I don’t have a curated list of shit im dying to try so if you have any must try recipes send a smoke signal or something 🤷🏼♀️ again I do notttt bake usually so just trying to get some skills don’t judge 🙈. .
Currently listening to from the fires by @gretavanfleet
Monday night din! 👌🏻
•mixed greens salad with garbanzo beans and avocado with my homemade balsamic, olive oil and dijon dressing! And a lil baby sweet potato with broiled sole! I seasoned the sole with lemon pepper, fresh lemon, olive oil, pink Himalayan sea salt and pepper! Super delicious and easy to make ☺️
G R E E K • F E A S T • This delicious Greek feast is made up of smokey lamb koftas with a classic Greek salad and Tzatziki recipe I learnt from a little Nonna when I was in Paros, Greece for our honeymoon in June. Every bite took me back to the warm balmy light evenings of the slow-paced Mediterranean lifestyle.
A fun dish that is also nutrient rich too and one to feed the whole family. We talk time and time again that the Mediterranean diet is one of the best anti-inflammatory diets to be on. It has been researched so heavily over the years. By looking at the quality of life as well as lifespan of the people who naturally follow this diet in the Med is an ode to its wonderful benefits.
Recipe & nutrient rich benefits are now live on the blog. Happy Tuesday. Rx
Intermittent Fasting health benefits. ~ drjockers
Keeping with the orange theme. Salseros at #sfcarnaval
That is Sydney in the center, whom I used to dance #samba
with in the 90's in Santa Cruz funny how are paths still cross....
Knife skills 101🍎
Slicing, dicing, chopping...Many people cringe when recipes call for too much time at the chopping block. 👩🏻🍳
Now I’m not super skilled, but learning and practicing basic knife skills have turned slicing and dicing into something meditative and fun. It relaxes me rather than stress me. 😌
Practicing your knife skills and getting in the zone the next time you’re at the chopping block will make you more efficient at meal prep and will make your food taste better, too. Give it a try!
Tip: Don’t hold the knife like a hammer. 🙅🏻♀️ Instead, pinch the blade and wrap your fingers around the handle. You’ll have much better control this way. 👍🏻
THERE WAS A TIME I WOULDN'T EAT ANYTHING "BAD"
I vividly remember the day I ran downstairs with a "clean" meal plan excited to share with Landon that I was going to start eating more protein. He had bought me a woman's protein powder earlier that year to encourage me to do just that - but WHAT IF I GOT BULKY?!? No...seriously I thought that too. Turns out it was just a really expensive protein powder with LESS protein in it per serving...you know...to protect against the bulk
Sidenote...I have committed to getting "bulky" for the past 5 years and I still look like a string bean so...there's that.
I was so afraid to eat anything "unclean", just like I was afraid to get "bulky" that I pushed myself into a spiral of lies that seeped into how I felt about myself.
I'm here to tell you...you don't have to be afraid to eat foods you enjoy. You don't have to be afraid to eat "unclean" foods because you think you will gain fat. And you sure as hell don't have to worry about getting bulky...I'm living proof of that.
If you have subscribed to this idea for years it can be scary to reintroduce foods as a normal part of your diet that you once felt were "taboo" or off limits. You will feel a sense of guilt - because this is your built in reaction to eating those foods. But this sense of guilt isn't telling you the truth. This guilt is learned - it is associated with what you have been told. And as such you can RE-LEARN your reaction to those foods.
1. What are the foods you really enjoy but make yourself feel guilty about eating?
2. When your motivation is high to eat healthy or "stick to your plan", try introducing a little of that food at that time. It is in these times we are the least likely to "indulge" and therefor it makes it the perfect time to introduce "taboo" foods in a controlled way
3. Pay attention to how your react, what your internal dialogue is, and challenge yourself to re-frame any negative thoughts into positive, reaffirming ones.
What is your FAVORITE FOOD?? Bonus points for anyone who can guess mine??
🐟Love 'em or hate 'em? There's no middle ground when it comes to #sardines
🐠Well, if you keep at it, you can actually, with practice, at least learn to tolerate them, which I would strongly suggest!☝🏻
🐳For such a small #fish
, they pack a huge nutritional punch 👊🏻
🐋A high #protein
food with one of the best sources of #anitinflammatory #Omega3
oils. 🐠The fantastic #fats
that protect our hearts, our brains, our joints, our mood. Studies show that these oils are essential for brain development in fetuses and babies.
🐟They׳ve also got a ton of vitamin B12 important for nerve function and blood cells
🐳And if you can stomach the ones with #bones
, they are a great way to add some #calcium
into the diet. So nicely packaged with their own #VitaminD
(the vitamin that unlocks the door to our bones to let in the calcium)
🐋One of the best reasons to regularly consume sardines in place of other fish, is their low levels of contamination. Sardines are at the bottom of the fish food chain because they eat plankton. This means they have less mercury, which is really important for pregnant women and kids trying to get those Omega3 fats for growing brains
#hearthealth #brainpower #antiarthritis #moodfood #babyfood #anemia #bonehealth #lowmercury #foodforthought #wholefoods #cannedfood #spanishsardines #fishfood #eatforhealth #proteinpower #foodasmedicine #realfood #RD #nutritionist #foodfacts
! Tonight we had Lentil Bolognese cooked in the #instantpot
. I love using my pressure cooker to cook beans, because it reduces the amount of phytic acid in the legumes, which increases their nutrient availability and makes them easier to digest 👍🏻 . .
To make this #vegan
dinner, I added to the instantpot 1 can @muirglen
fire roasted tomatoes, 5 tbsp tomato paste, 2 tbsp balsamic vinegar, 1 cup lentils, 1 chopped onion, 3 chopped carrots, 1/2 tsp salt, 1 tsp paprika, 1 tbsp basil, 2 tsp minced garlic, 3 cups water, stirred everything together, and cooked on the manual setting for 15 minutes. I did a slow release for 10 minutes and served it over pasta 🍝.
I'm not eating any gluten at the moment #glutenfree
I've been getting what my husband refers to as my 'good time itch'! Which sounds way more gross than it actually is 😳🙊😂 It's when I've been having too much of a 'good time' and eating and drinking things that I wouldn't normally eat and my whole back and stomach gets veeerry itchy! There's no rash, it doesnt look any different but it's constantly itchy. I also get milia on my forehead which is essentially the 'milk spots' that babies often have on their noses and I get very 'foggy' and have like a strange sort of feeling in my head that I can't really explain #brainfog
I dont usually have these problems anymore but because I've had issues with my gut health in the past, after a month away and eating and drinking way more things with gluten in them than I'd normally have, a bit of a stressful year and a few other things that can affect your gut health, the 'good time itch' came back! #nice
Less than a week completely off gluten though and it's all cleared up!! Now for some gut healing with things like bone broth, turmeric, probiotics, slippery elm etc. and I'll be good to go. .
Unless you're celiac which is a bit of different story, gluten intolerance is not just about avoiding gluten forever. There's generally damage to the gut that's causing or contributing to the intolerance and it needs to be healed #healyourgut
Gluten intolerance won't just show up as bloating or constipation or some other digestive symptom, it could be almost anything. If you think gluten might be something that's causing you problems, you need to deal with it properly and not just start shopping in the gluten free aisle which is often just junk food disguised as 'health food' because it says gluten free on the packet. #justeatrealfood
This Asian style breakfast bowl is rice, omelette with a dash of fish sauce and laksa paste before it was cooked, bean sprouts, baby spinach very lightly cooked in the pan after the omelette was done, fried onions and chilli which I didn't eat because it was way too hot!! .
DM me if you need help with your gut health or working out whether gluten might be causing you some problems 💚
It doesn’t matter what goals you have, in order to achieve them, you must take action. Knowing how to “lose weight” is very different from actually losing it. So here is a list of some actions and skills you can practice to help achieve your goal.
Everyone of of these is a skill, and with any skill, the more you apply it and practice it, the better you will become. Learning how to listen to your bodily cues and apply what you learn is what turns your goals into results. •
If you’re tired of trying every “fad diet” in the world and not seeing results you want, maybe it’s time you try playing the long game, not the short game. Learn to eat for sustainability. Click the link in my bio to learn more about eating for your goals and creating a healthier relationship with food. Remember, permanent results require permanent changes 💪🏽☝🏽
#nutritioncoach #strengthandconditioning #fatloss #permanentresults #healthylifestyle #foodisfuel #gymlife #intermittentfasting #fitness #eatforhealth
simple dinner after a weekend away. no need to overcomplicate things so one of my fave ways to make an easy dinner is to throw together a combo of a protein, carb, veggie & you’re golden. happy monday✨
baked chicken marinated in olive oil, s&p, italian seasoning & garlic + sautéed broccoli + sweet potato gnocchi
What treats are you making for #Halloween
, and how are you making them a little bitter better for you? Tell us in the comments for your chance to win 1 of 5 coupons to save on your Madhava favorites! #BornOfHoney
This dairy-free Creamy Red Pepper and Sausage Spaghetti Squash Bake is perfect for a busy week when you can make it ahead of time, and enjoy the leftovers later on! #Grassfed #BetterForYou
Do you want to try those little beans of goodness but having trouble taking capsules? 🌻
Or do you have a child that doesn’t eat enough fruits and veggies and you want to try to bridge that gap between what they are eating and what they actually should? 👶🏻👶🏼👶🏽👶🏾👶🏿🍓🥥🥒🥦🥑🍍🍇🍉🍌🍐🍊🍈
Did you know there is chewable version of this capsules. The gummy consistency comes from fruit pectins and not some nasty mystery ingredients. 🙅♀️
Drop me emoji below and I send you more details or PM me 🧡⚡️
Back to #MealPrepMonday
after a weekend full of inspiration from #TNSMasterclass
A few things to share with you today:
1️⃣ Costa Rica Retreat!! 🍍Early bird pricing ends tomorrow (save $200)!
If you’ve been considering joining in on my @ketanga_fitness
retreat February 14-18, 2019, definitely snag your spot now before the price goes up tomorrow! Got questions about this magical getaway? DM me. I’m so passionate about how fulfilling this trip was last year and can’t WAIT to share it with you again. Link in bio for info & sign ups.🏝
2️⃣ Interested in a nutrition certification? I did the @nutritiouslifeofficial
program online and would highly recommend checking it out. You don’t have to be a dietitian or work as a health coach to do it- I used it to enhance my nutritional knowledge and start my business @meal.prep.chef
🍋 Perks of the program: top notch nutrition education, guidance & mentorship by the incredible @keriglassman
, support from the entire Nutritious Life team & community via Facebook group & email, access to exclusive nutrition resources & updated lessons. ✔️ The next round of the course is coming up & registration closes October 20th. Link in bio for info- DM me with questions!!🧡
3️⃣ I’m hiring an NYC Intern! Passionate about food, wellness, nutrition, cooking & entrepreneurship? Interested in working with me & @meal.prep.chef
a couple hours a week? Email me an intro & resume and I’ll shoot you some more info! 😘
Did you know field-grown wheatgrass (like #Pines
) is dark green because it contains 4x more #chlorophyll
& (4x more #nutrients
) than tray #wheatgrass
? And that tray wheatgrass is at risk for mold because it’s grown in crowded conditions? 😳See for yourself! A pot of "Tray" Grass sitting in a field of naturally grown Pines Wheat Grass. 🌿 Learn more at wheatgrass.com
Eating and mindset: 💁🏻♀️🥑🥥🍎🍠🥜🍫
The prevalence of eating disorders today is increasing rapidly and is a serious issue in society. There are so many fad diets and misunderstanding around health and nutrition that people are becoming confused and ending up with negative thoughts towards food.
All foods can be enjoyed in moderation and no food needs to be seen as bad. It is so important to put nutrient dense foods into your body and this allows it to thrive and feel energised and amazing. It is also important though to feel balanced. Everyone has different needs to feel balanced so it is important to experiment to find your personal balance. What you need to remember is that consumption of one food that lacks in nutrients will not harm your body. When you are eating in a way that allows your body to thrive one or two treats will not hurt you. Your body will know how to digest this because it is working optimally. Allow your mind and body to heal and simply see food as nourishment and not the enemy.
Positive affirmations for food and self love: 💕🌱💫
“I trust that my body can digest this.”
“I love and approve of myself.”
“I am safe to be me, I am wonderful just as I am.”
“I am loved and nourished and supported by life.”
“I am healthy, whole and complete.”
“Food does not control me and I am safe to eat freely without negative thoughts.”
Looking for some SMOOTHIE BOWL inspo!
As the weather is heating up a bit more over the next few days, I’m wanting to try some new smoothie bowl combos. My biggest issue is I usually just end up combining banana, milk, and strawberries and struggle to get creative with my fruit and veg to get a nice variety of nutrients. Smoothie bowls are such a great way to sneak in extra foods that you wouldn’t usually eat on their own, so I want to make sure I’m maximising the smoothie bowl potential.
What is your favourite combo to blend together for a cold treat? Give me some ideas to try!!!
Ps this incredible creation came from @cardamompodbrickworks
for the best fitness and nutrition tips.
🍔Are you used to eating past the point of fullness or feel the need to clean your plate? Maybe you instinctually do it and don’t even realize you’re full until it’s too late?
🤭Usually overeating can become a habit and it’s very common. If you’ve ever struggled with it, you’re not alone! I’m sure you’ve experienced it, maybe at parties, weddings or events where food and drink gathers us together.
📒Occasional overeating isn’t a problem as long as you get back on track. But, it can be problematic when you experience reoccurring episodes.
📉It can affect fat loss progress and if you are experiencing these regularly, I recommend trying to find out why it’s happening and consider asking for help if you can’t solve it alone!
Fortunately, there are some strategies I’d recommend if you find yourself constantly overeating!
🌟Sit down at the table. Don’t munch until your seated and have taken a deep breathe.
🌟Eat without distraction. This will help you recognize fullness easier.
🌟Put your utensils down between bites. Basically this just slows ya down and prevents you from inhaling your food.
🌟Take 20 minutes to eat. You can more easily recognize when fullness approaches and appreciate the meal.
🌟Eat fibrous foods. High fiber foods fill you up and are harder to overeat.
🌟Chew. A lot! And try to eat until you’re only 80% full. Your brain won’t recognize you’re full until 15-20 minutes after the fact, so try not to eat until you’re 100% full!
🍲As always, breaking the habit may not be easy at first. It most likely won’t vanish overnight, but if you’re patient, work on it one meal at a time, and focus on getting better at understanding your body and hunger cues, you can (and will) make progress!
Credit: @getfitwithbola @saltylifts
#fatlosstips #fatlosshelp #fatlosscoach #fatlossjourney #weightlossdiary #lowcalorie #caloriecounting #countingcalories #iifymwomen #flexibledieting #knowyourfood #bostonfitness #bostonfoodie #lowcalories #dieting #dietingtips #overeating #bingeeating #bingeeatingrecovery #bingefree #bingerecovery #mindfulness #mindfuleating #eatforhealth #successmindset
Ever notice how stress makes you hungry? It’s not in your mind. Chronic stress causes our bodies to produce high levels of cortisol, the stress hormone which triggers cravings for salty, sweet and fried foods in search of a quick energy burst.
But, it doesn’t last. So we need to find an alternative way to feed our feelings. Maybe spending a day at home focusing on self care, meditate, catching up with friends, taking your dog for a walk or reading a book – all these things will fulfill those emotions far more than a third piece of cake.
So take a moment to reflect before giving in to those must-have-sugar-now vibes. How are you feeling? Getting to the core of the craving will set yourself up to beat it time and time again. #kharawilliamsgetreal
[Image via @mikiash
Family lunch today at @wildfeast
One thing I learned for the past few years that depriving yourself sucks 😉 In the end every one end up binging on crap no matter how hard you try to stay on track. So when life happens I choose Whole Foods first, this way I get all the nutrients I need and I leave some room for a treat. Eating out don’t mean ruining your waistline, just be smart about it!
Of coarse if I’m out I always make sure I got my GDA with me.
Glucose Disposal Agent : • increase glucose optimization • decrees fat storage • improve muscle recovery .
#iam1stphorm #GDA #npcbikini #1stphormathletesearch #bodybuilding #fitness #gymrat #goodfood #eatforhealth #pokebowl
Vests + Lipstains + Black Labels 💋🤘🏼 Monday ain't got nothing on me because that little patch keeps me calm throughout the day and lipstick always make me feel pretty. Basically a win. 💁🏻♀️ I’m not on edge anymore, I don’t feel like a stress ball waiting to explode. 🙌🏼
And, for anyone who feels like that from a day to day basis, we need to chat, cause y’all need dis. 🙏🏼 Dear happy patch,
I love you. 🤟🏼
Hope your Monday has been good so far! On the blog, I shared a bit of my favorite meal plan service: PlateJoy! PlateJoy makes it easy for me to curate awesome meal plans even with the holidays around the corner. It's super simple to eat a bunch of sugar with all the fall goodies but be aware of the hidden sugars! Head to the blog to check out the rest of this infographic and find out more about @platejoy
The 🌎 is going to judge you no matter what you do, so live your life the way you want to.✊️
I remember when I first became a coach I was so nervous to share my vision of wanting to work from home.😕 I guess I thought people would judge me and think I was either selfish or lazy for wanting that😂
Buttttt then I realized...this is actually MY life and I should pay no attention to anyone else's opinion anyway 🖕 bc letsssss be real - other people's opinions don't pay da bills, dictate your happiness, and those people sure as heck don't live your life errrryyyday😉
So important message >>> always follow what sets YOUR soul on 🔥. 🙏💖✨ Y'all feel me??🙋
Life's too short to waste time and energy worrying about what others think.🙄 Once I stopped caring about that...my whole liiiiife literally changed.🤸♀️😍✌️
Oh and hey my Wellness Warrior Tribe 🦄 girls and I are hosting a Coach life event on FB starting Wednesday 👭 you should totes join us babe!!! We will be sharing AAAALLLLLDA deets about what we do as coaches, how we make an income while making a huge impact, and crushing our own goals💪 plus we will be answering any questions along the way and there just might be some super cool prizes in for ya too!🎉 You in!? Reach out peeps to get an invite!👆💋
A melange of spices and herbs 💕
Butternut Squash Stuffed Poblano Pepper - Our very own take on Mirch Ka Salan, a popular Hyderbadi dish generally served with Biryani🌶🍚