Blog

  1. Instant Pot Shredded Chicken {w/ Recipe Ideas & Slow Cooker Option}

    Easy Instant Pot Shredded Chicken is a meal prep staple and this simple, no-fail recipe is super versatile, too. Shredded Chicken is an easy, healthy protein that you can add to salads and veggie bowls, burritos, enchiladas, tacos, wraps, sandwiches, omelettes or scrambles. Add your shredded chicken to your favorite soup, stew or stir fry. It’s a great addition to cauliflower fried rice or breakfast egg bites. Serve over rice (or cauli-rice) or pasta (or zoodles), or simply add your favorite mayo and make a quick chicken salad for lunches or quick meals.

    Instant Pot Shredded Chicken {with Recipe Ideas & Slow Cooker Option}

    Instant Pot Shredded Chicken {with Recipe Ideas & Slow Cooker Option}

    Like my shredded beef recipe, this Instant Pot Shredded Chicken is a meal prep and meal planning super-star staple in our house and for so many of my clients. Of course if you don’t have an Instant Pot or pressure cooker, you can also easily make this in the slow cooker, I included those directions below. I personally find the Instant Pot brings the best results, the meat is always moist (yuck, I hate that word) and ready in a jiffy. You can even make your Instant Pot Shredded Chicken from chicken thighs, or a mix of chicken thighs and chicken breasts.

    See all my tips and recipe suggestions below, to make this a weekly staple food you can always have on hand. Cook once and eat LOTS – a great way to stay planned out, to feel less overwhelmed at mealtime and ultimately successful with your health goals.

    Read the rest of this entry »

  2. Hot and Sour Soup {Paleo, Gluten-free, Whole30, Keto}

    This comforting Hot and Sour Soup is a perfect, soothing and healing winter meal. Whether you are fighting off a bug or just looking to have a cozy and quick bowl. Ready in barely about 15-minutes, this soup is paleo, gluten-free, whole30 and keto / low-carb compliant with options for vegetarian and low FODMAP.

    Hot and Sour Soup {Paleo, Gluten-free, Whole30, Keto}

    Hot and Sour Soup {Paleo, Gluten-free, Whole30, Keto}

    Despite my efforts to fight off illness this winter, (dang there is just SO much going around) and despite taking on all of my holistic and natural approaches to protect and boost my immune function – earlier this month I got a cold! Booo.

    The good news is that all of my constant hard work caring for my immune system was not for nothing, it was a very quick and fairly benign little cold, thankfully. Shortest cold I have ever had, to be exact. A day and a half, really. After two days in the hot desert in Joshua Tree and Palm Springs and coming home immediately to teach a sunrise yoga class to 60 people, outside in 45ºF weather, barefoot in wet grass, in a tank top, I kinda put my body through the ringer and it finally hit it’s limit.  A little sniffly nose, a few sneezes and more than anything, a very fatigued body – that I could tell was fighting hard and I finally had to succumb to it. So, I allowed myself the time and space to just rest and relax and to fight off whatever it was working hard to keep at bay, 2 days of chillin’. I continued on my protocol of protecting my body, I took my elderberry syrup several times a day, zinc, vitamin C, oregano oil and all my other witchy remedies, and I was back to myself in no time. What a win. Truly.

    Read the rest of this entry »

  3. Sacred Self Care Guide for February 2018

    Rising River Wisdom SchoolSacred Self Care Guide for February 2018 from Rising River Wisdom School

    In all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.

     Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon. 

    Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for February from Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides, tarot card reading and plant medicine plus lots of guidance for mindfully navigating the world with your vibrant well-being in focus.

    Sacred Self Care Guide for February 2018

    New Moon Wisdom from Michelle Prentiss

    New Moon in Aquarius / Solar Eclipse February 15, 2018 2:06pm PST 

    The New Moon Cycle is ideal for setting intentions and planting the “ seeds” of magic in your life by utilizing your higher mind. This New Moon is in the sign of Aquarius – the sign that embodies the idea of a higher conscious awareness. As the 11th sign in a 12 sign cycle, Aquarius integrates the lessons of the previous 10 signs into visionary actions designed for the collective. The Planets Uranus (Illumination and Insight) and Saturn (Mastery of Matter) co-rule Aquarius and serve as themes for this lunation. The Solar eclipse adds power to this opportunity for breakthroughs in challenging patterns we may have in our lives. By paying attention to our mindset, and exercising the idea of releasing thoughts that drain and negate our sense of an expansive self – we can take quantum leaps in the perception of our challenges. This eclipse is all about the power of manifesting our future, by opening our minds to new possibilities.

    Read the rest of this entry »

  4. Liver Lovin’ Beet Latte {Dairy-free, Paleo, AIP, Vegan}

    This steamy hot Liver Lovin’ Beet Latte is a fabulous and beautifully vibrant way to start your day and give your liver a little hug while you’re at it. Drink your Beet Latte as an alternative to your morning coffee or simply as a mid-day nutrient-rich elixir. Pro tip: feeling the effects of a night of drinking? Try this Beet Latte as part of your hangover cure!

    Liver Lovin' Beet Latte {Dairy-free, Paleo}

    Liver Lovin' Beet Latte {Dairy-free, Paleo}

    It may be Valentine’s week, but love doesn’t have to just be about the heart. We have a full and complex system loaded with important organs that need our love – one of the most crucial being the liver!

    I don’t think most people realize the many, very special roles that our liver plays. It’s a powerhouse of an organ with an unending lists of tasks that it’s expected to complete, day in and day out.

    Read the rest of this entry »

  5. Dark Chocolate Raspberry Coconut Butter Keto Cups {paleo, low-carb, gluten-free, vegan}

    These 5-ingredient Dark Chocolate Raspberry Coconut Butter Keto Cups are a tasty snack or the perfect bite-sized dessert. My favorite part, for as fancy as they appear, they are ready in no time at all. Besides being low carb and keto are also paleo, gluten-free and vegan, too! 

    Dark Chocolate Raspberry Coconut Butter Keto Cups {paleo, gluten-free, vegan}

    Dark Chocolate Raspberry Coconut Butter Keto Cups {paleo, gluten-free, vegan}

    You guys know I am not much of a sweets person. It’s just not really my thing. It’s rare I am dreaming up new and clever ways to recreate treats to be more healthful, because for me, as long as I have a bar of super dark chocolate in the fridge, freezer and/or pantry (what can I say, I like my chocolate at different temps for different reasons) – I am a happy lady.

    I’ve especially found since I’ve been eating keto for the last year +, my taste for sweets has basically diminished completely. But my love for chocolate will never waiver. Read the rest of this entry »

  6. 70+ Easy Low Carb Keto Dinner Recipes

    keto recipes keto meals weeknight meals low carb recipes keto dinner recipes low carb dinner recipes

    For those of you venturing into the world of  low carb eating or the ketogenic diet, I want you to know that weeknight meals can be easy breezy and super simple. I’ve got you covered with a long list of easy low carb / keto dinner recipes perfect for your busy weeknights. So, grab your favorite low carb side dish like cauliflower rice, roasted veggies, greens, zucchini noodles or a big f*cking salad with your favorite homemade salad dressing. If you don’t eat low carb or keto, I can guarantee you’ll find something here, too. These recipes are simple to make, fuss-free, real food focused meals, perfect for everyone!

    70+ Easy Low Carb Keto Dinner Recipes

    Need some quick keto recipes for dinner tonight? This amazing round up of low carb / keto recipes for weeknight meals will have you covered for many weeks to come, so you can spend less time cooking and more time enjoying your evenings. Bonus: everything is paleo-friendly, gluten-free and dairy-free friendly and most are Whole30.

    No matter how you approach your diet and eating, I think we can all agree the best meals are the ones that we actually enjoy to make and continue to come back to, time and time again. Truly some of my favorite dinner recipes, keto or not, are the simplest ones. One pot, or one pan, sheet pans, crock pots and instant pots, 5 ingredients or less, ready in under 30 minutes. I find easy weeknight meals to be fun to develop and create, but even more I love sharing these with all of you, especially because I love knowing that you are actually going to make them.

    Since I started the ketogenic diet in January 2017, I have been enjoying getting creative with my meals and discovering simpler ways to make delicious weeknight eats without all the fuss. I have also personally been seeing wonderful results, both in my health, my athletic performance and the cognitive effects have been amazing. While I know the keto diet isn’t necessarily the catch-all answer or the proper dietary approach for ALL, I don’t believe there is ANY one diet is the perfect one-size-fits-all hat that will work for all –  I do know that I have been contacted by so many of you who you’ve found great success in this style of eating looking for more recipe ideas. So, I wanted to support those of you following a ketogenic diet and offer a robust resource for easy keto recipes for weeknight meals, for those that are eating a low carb diet.

    With a list of keto-friendly recipes from here on Tasty Yummies plus a bunch from some of my favorite bloggers around the web, we’ve got you covered.

    Read the rest of this entry »

  7. Between Meals Podcast. Episode 01: Making Intros, Telling Stories.

    Between Meals Podcast. Episode 01: Making Intros, Telling Stories.

    Well, I have talked about it for sometime and we finally made it happen! We have a podcast. Welcome to the Between Meals Podcast.

    Click the player below to listen to the very first episode of Between Meals, right here on the website, you can also easily download it to your device. (no app needed)

    Read the rest of this entry »

  8. Paleo Instant Pot Buffalo Chicken Soup {Keto, Whole30} w/ Stovetop and Slow Cooker Options

    Whether it’s for game day or just a random Thursday, this Paleo Instant Pot Buffalo Chicken Soup brings the classic flavors of Buffalo Chicken wings, in a cozy, comforting soup. Ready in no time in the Instant Pot, it can also be made in the slow cooker or on the stove top. It’s also Whole30 and Keto compliant.

    Instant Pot Buffalo Chicken Soup {Paleo, Keto}

    Paleo Instant Pot Buffalo Chicken Soup {Keto, Whole30}

    You guys know that my Buffalo roots run deep! I don’t mess around when it comes to Buffalo-inspired food, especially not Buffalo Chicken Food. See also: Buffalo Chicken Sweet Potato Sliders, Buffalo Style Loaded Sweet Potato Fries, Grilled Buffalo Wings, Buffalo Chicken Fingers! I told you, this love affair runs deep and I have no plans of ending things! Clearly, even after 5 years in Southern California – you can take the girl out of Buffalo, but you can’t take the Buffalo out of the girl.

    Read the rest of this entry »

  9. Paleo Cincinnati Chili (w/ options for Instant Pot and Slow Cooker)

    Paleo Cincinnati Chili a classic American recipe that can be served up a variety of ways to please all. Paleo, primal, gluten-free, keto / low carb, whole30! Traditionally it gets served over spaghetti, with onions, cheese and beans, I offer all of the toppings as options to my guests but serve mine simply with the white onions. BOOM Paleo Cincinnati Chili, just like that. This is total comfort food, perfect for Super Bowl hangs or wintery weekend meals. I also include instructions for Instant Pot Pressure Cooker and a Slow Cooker if you’d prefer to make either of those ways.

    Paleo Cincinnati Chili (with Instant Pot and Slow Cooker options)

    Paleo Cincinnati Chili (with Instant Pot and Slow Cooker options)

    With a husband hailing from Louisville, Kentucky (not too far from Cincinnati) and several close friends here in Southern California with Cincinnati roots, this is a recipe I have perfected over many years. It’s now requested often here at our place – it’s become a bit of a staple when some of our friends come for dinner.

    I can still recall the first time I ever had Cincinnati Chili. It was 1988. Super Bowl XXIII. My dad always LOVED making food inspired by the teams in the final big game. Love some good themed food! The Bengals were playing the San Francisco 49ers. I honestly can’t recall exactly what he made that was SF-inspired. If my memory serves me, I think he we went with a Rice-A-Roni inspired dish. Cleary whatever it was it didn’t make nearly the impact that the Cincinnati Chili did. He made this chili and I remember loving it.

    Read the rest of this entry »

  10. Real Food Resources for Meal Planning, Grocery Shopping & More. How-to Make Cooking at Home Easy.

    You guys asked for it, so I am sharing my favorite tips, tricks and resources for making healthy cooking at home as easy as possible. We’re chatting meal planning, meal prep, grocery shopping, meal kits and more.

    Real Food Resources for Meal Planning, Grocery Shopping & More. How-to Make Cooking at Home Easy.

    Real Food Resources for Meal Planning, Grocery Shopping & More.
    How-to Make Cooking at Home Easy.

    Whether you are brand new to cooking at home, or an old pro, I think we can all agree that it can definitely help to have some tricks in your back pocket for staying organized, getting ahead and being well-planned. Cooking several real food meals a day, every day, every single week, this is no small feat. So first, #1) I want you to give yourself a big-ass high five for doing it at all (or even just getting started thinking about it). You are killing it! and #2) Your future self will thank you for making it sustainable by keeping it easy and approachable for the long haul. Whether it’s for one, a couple or a whole big happy family, cooking at home takes planning, organization, practice and of course – commitment. I’m here to help.

    I can say that no matter what approach you take to eating: paleo, keto, gluten-free, Whole30 or just a healthful, traditional, real food focus – having quality, fresh, nutrient-dense whole foods on hand, a pantry full of quality staples plus a solid plan of action, this is about the only way you can guarantee success when it comes to cooking at home and living your best (and most healthy) life!

    How-to Make Perfectly Roasted Vegetables

    Slow Cooker Shredded Beef Recipe – Three Ways {Paleo, Gluten-free}

    Real Food Meal Planning:

    I think it’s a given, but being planned out is an absolute necessity. You can certainly make your own meal plans, week in and week out and plan every single meal, creating your own grocery lists, planning it out appropriately to your ever-evolving schedule, but here are a few options to make things even easier on you:

    Read the rest of this entry »

  11. Greek Lamb and Cabbage Bowls {Paleo, Keto, Gluten-Free, Whole30}

    These Greek Lamb and Cabbage Bowls are a simple one-pot weeknight paleo meal, ready in about 15- 20 minutes and loaded with so much Greek-inspired flavor. If you aren’t into lamb, swap in grass-fed ground beef instead, it’s just as delicious.

    Greek Lamb and Cabbage Bowls {Paleo, Keto, Gluten-Free, Whole30}

    Greek Lamb and Cabbage Bowls {Paleo, Keto, Gluten-Free, Whole30}

    Most of our favorite weeknight meals aren’t at all glamorous or photo-worthy, many aren’t pretty and often times they are just dishes that I have made up on a whim with what I have on hand and flavors I love, and can be ready quickly. Some become one time things, others become staples. This dish is exactly that.

    Born from the flavors I love so much in Pastistio, one of my most favorite classic, Greek comfort foods, these Greek Lamb and Cabbage Bowls have a subtle amount of tomato kissed with cinnamon and a hint of nutmeg. Such an amazing pairing of flavors and truly my version of comfort food. The cabbage makes this a really nice one-pot meal with veggies included. I have also swapped in spinach or other greens for the cabbage in the past.

    Greek Lamb and Cabbage Bowls {Paleo, Keto, Gluten-Free, Whole30} Read the rest of this entry »

  12. Low Carb Keto Biscuits {paleo, gluten-free, dairy-free}

    These low-carb Keto Biscuits have become a bit of a staple around here. A bit of a legend, if you will. While I’ve personally been eating keto since January 2017, for therapeutic reasons while I seek to get my autoimmune disease into total remission, hubby isn’t necessarily exclusively low-carb all the time – so I am always working on recipes that will please us both.

    Keto Biscuits {paleo, gluten-free, dairy-free}

    I created these delicious Keto Biscuits for my Paleo Biscuits and Gravy Recipe, which also happens to be keto/low-carb, as well.  That recipe is already a hit with so many of you, but also a lot of you have simply made just the biscuits just on their own, for epic breakfast sandwiches topped with fried eggs and some sausage or bacon. It’s a favorite around here, for sure. So, I felt these perfect little Keto Biscuits deserved their own recipe post.

    Keto Biscuits {paleo, gluten-free, dairy-free}

    These low carb biscuits are a really great way to switch up breakfast and get those classic egg sandwich vibes I feel like you might be craving. I know I crave an epic breakfast sando, now and then. Beyond breakfast sandwiches, or a side to a comforting bowl of soup, these Low Carb Keto Biscuits are lovely toasted up and slathered with a little grass-fed butter or homemade ghee, maybe a drizzle or honey and a sprinkle of cinnamon, or just give them a spread with your favorite nut butter or maybe even coconut butter. For a sweeter treat, you can also top your Keto Biscuits with chia seed jam or honey sweetened marmalade. (obviously this won’t be quite as low carb) Shoot, guys, I feel like you could also smash a fabulous grass-fed burger into your face with one of these biscuits. Just sayin’.

    Read the rest of this entry »

  13. Sacred Self Care Guide for January 2018

    Rising River Wisdom School

    Sacred Self Care Guide for January 2018 from Rising River Wisdom School

    In all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.

     Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon. 

    Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for January from some of Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides, card reading and plant medicine plus lots of guidance for mindfully entering 2018 with your vibrant well-being in focus.

    Sacred Self Care Guide for January 2018

    New Moon Wisdom from Michelle Prentiss

    New Year, New Moon in Capricorn January 16th 2018 6:17pm PST 

    There is a lot of powerful manifestation energy in this moon!

    Capricorn is the last of the earth signs, the 10th of 12 planetary energy modes, and is concerned with mastery.

    At its most “evolved” Capricorn symbolically integrates the spiritual with the material-taking trans-personal energies and making them “useful” in the world.

    Where you find this sign in your astrological chart you may be practical and ambitious, grounded and extremely hardworking. This is also the place where you must take responsibility for yourself and become your own authority. Capricorn will always force us to learn to trust ourselves as we work toward our goals.

    The cosmic energy of the week connects with an ongoing theme of destruction and re-creation (Sun, Pluto and Venus in Capricorn conjunct the Moon).

    What is being transformed in your life? Take some time to think about what you want to leave behind. This Moon can be the catalyst for a powerful new start and the understanding that you are the creative artist “behind the curtain”.

    The planet Uranus squares our New Moon; you may be inspired, illuminated or exasperated. Either way, it’s energy to make you want the change that is coming. Mars and Jupiter in Scorpio support the Moon, Mercury, Venus and Pluto in Capricorn- providing both the desire and fulfillment of well-deserved optimism and faith in our future.

    Scorpio and Capricorn have a harmonious and supportive relationship, fueled by a mutual “passion” for self-improvement and hard work.

    Read the rest of this entry »

  14. Happy Hormones: How Blood Sugar Imbalance Affects Your Hormones

    This is the second post in a Hormone-Focused Series from Nutritional Therapy Practitioner Brynn D’Avello. I suggest reading the first post The First Step to Happy Hormones and then diving right into this one where we tackle Blood Sugar and Your Hormones!  

    Happy Hormones vs. Blood Sugar Imbalance

    How Blood Sugar Imbalance Affects Your Hormones

    The number one principle of the Nutritional Therapy paradigm is, “Always address the foundations first.” So what exactly are The Foundations? The first and most important is a properly prepared, nutrient-dense diet. The other four foundations are digestion, blood sugar balance, fatty acid balance, mineral balance and hydration. When one or more foundations are weakened it leads to what we call consequences, which are usually the symptoms that clients are coming to us, or doctors, to help resolve. Issues like hormone imbalances, weak immune systems, and sluggish detoxification pathways. As Nutritional Therapy Practitioners we do not treat disease. It is our job to strengthen the weaknesses and remove the stressors. This will allow the body to correct the imbalance and bring optimal wellness back.

    With hormone balance each of the foundations plays a role, but any attempt to normalize hormonal imbalance is futile until blood sugar issues are addressed. No ifs, ands or buts. In the last post about Happy Hormones we talked about how stress affects the adrenals and hormone production, and how these two glands handle our stress response, but that’s not their only job. In order to maintain proper blood sugar balance it takes the adrenals, the liver, and the pancreas working together in harmony to provide steady energy for the body. Chronic stress leads to elevated cortisol, which exhausts the adrenals. When the cortisol levels are elevated insulin receptors on cells do not respond adequately to insulin. This puts a strain on the pancreas to secrete more insulin, which leads to more stress on the adrenals, higher insulin levels and if this vicious cycle continues… to insulin resistance and possibly even diabetes. A daily roller coaster with dangerous consequences.

    Our body’s innate intelligence constantly monitors the amount of glucose in our bloodstream to maintain balance. Too much or too little triggers the release of hormones to return levels to normal. A constant slow stream of glucose from unrefined, whole foods sources, entering into the blood stream in a controlled manner – this is the ultimate goal. Not the large dumps of sugar we see in our food culture. We are NOT designed to run on just carbohydrates. The body is designed to use a balance of unrefined carbohydrates (think vegetables, fruits and some whole, soaked/sprouted grains if you can tolerate them), along with good fats and quality proteins as the primary sources of fuel. Carbohydrates act like kindling in a fire; they are quick burning and work for a short time to get us bursts of energy, as needed. Inevitably we will need more, to keep the fire going for the long haul. When we exclusively are burning carbs/glucose we create a roller coaster with our blood sugar, with the highest or highs and the lowest of lows aka crashes or bonks! Healthy fats and proteins are the logs on the fire, providing a more sustained source of longer lasting, balanced energy, along with providing the body the necessary precursors to create healthy hormones.

    Read the rest of this entry »

  15. How-to Make Perfectly Roasted Vegetables {+ Video}

    How-to Make Perfectly Roasted Vegetables

    How-to Make Perfectly Roasted Vegetables

    How-to Make Perfectly Roasted Vegetables: Tips and Tricks

    Roasting vegetables is one of the simplest cooking techniques. With very little time and effort needed, you get richly flavored vegetables with a caramelized exterior and a really nice, tender bite.

    This time of year, roasted vegetables are on repeat around here. We, of course, have our most favorite go-to vegetables that we roast up super often, like broccoli and broccolini, cauliflower, Brussel sprouts and sweet potatoes, just to name a few, but the possibilities are truly endless. You can roast just about any vegetable, or any combination of vegetables — your imagination is the only limit, so I encourage your to experiment and have fun with different combinations of vegetables, seasonings and flavors.

    With my fool-proof approach for roasting vegetables, I give you everything you need to make perfectly roasted vegetables every time. You’ll be armed with the tips and tricks to master your roasting. No matter the veggie or the quantity. No recipe needed.

    I have some of my favorite vegetables called out by name and in the photos below, but remember, just about any vegetable can be roasted and honestly, go with my motto, if you’re not sure – ROAST IT! Worst thing that happens, it’s not your favorite! Best thing? You discover a new way to enjoy a favorite, in-season vegetable.

    Check Out My Instructions on How-to Make Perfectly Roasted Vegetables. Every Time.

    Read the rest of this entry »

  16. Easy Paleo Cauliflower Fried Rice {Gluten-free, Keto, Whole30}

    One of our favorite go-to weeknight meals, this Easy Paleo Cauliflower Fried Rice comes together in just about 15-20 minutes, start to finish. Plus, it’s great for a solid fridge clean out, when you’ve got a bunch of rogue veggies and a little quick-cooking or leftover protein. 

    Easy Paleo Cauliflower Fried Rice {Gluten-free, Keto, Whole30}

    Easy Paleo Cauliflower Fried Rice {Gluten-free, Keto, Whole30}

    We all know that part of having food allergies, intolerances and restrictions on your diet (whatever the reason – choice or not) can be cause for many food funerals. You know what I’m talking about, having to mourn the loss of our favorite foods, dishes from a lifetime before you truly recognized what makes you feel bad and what makes you feel good. You can just go ahead and toss in certain restaurants and basically all of the best take-out into that list too, especially if you have a true intolerance or food allergy.

    We can’t deny it however, takeout, as a concept, it’s rad. It’s quick and easy, usually pretty dang delicious and there’s little thought (and clean-up) required. But here’s the reality of takeout, it’s generally overpriced for the quality, they often use sketchy oils and can contain hidden ingredients/contamination that some of us may be allergic/intolerant/reactive to. For most of us, takeout will leave us feeling pretty gross. Problem solved: My super versatile Quick Paleo Cauliflower Fried Rice is so darn delicious, it’s a breeze to whip up, ready in about 15 and it’s so so much better for you. Win-win-win.

    Read the rest of this entry »

  17. 11 Natural Ways to Boost Your Immune System

    11 Simple and Holistic Ways to Naturally Boost Your Immune System to Avoid Getting Sick (+ Tips for If You Do)

    11 Natural Ways to Boost Your Immune System

    Simple, holistic tips to fight illness and strengthen your immunity PLUS what you can do if you do get sick, to fight it quickly.

    Go With Your Gut

    I can tell you from personal experience that the very best way to ward off chronic illness, colds, flus, infections, allergies, food sensitivities and controlling / avoiding autoimmune disease is to heal and strengthen the gut! With 70-80% of our immune system’s cells occupying our gut, this is home base for our vitality and wellness. Our gut bacteria helps the immune system’s T cells develop—teaching them the difference between a foreign substance and the body’s own tissues. Without these important immune soldiers doing their job to protect us, the nasties get in, they slip by the troops, invade, wage war, take over and it’s not fun!

    With years of comprised digestion, intestinal bacterial overgrowth and finally being diagnosed with a parasite, I personally spent a solid decade to 15 years, getting terrible sinus infections, several times a year, every year, most times it then eventually evolved into bronchitis and upper respiratory infections. I got every single strain of every cold, flu and stomach bug that passed through town – I even battled the Swine Flu when that was a thing. On top of all of that, I suffered for many, many years with a variety of environmental allergies – ALL of this stopped when I finally healed my gut and prioritized proper digestion. It’s magical really. But, it’s not. It’s simple.

    As you’ll hear echoed many times throughout this article, and if you spend more than about 5 minutes chatting with me at any given time, our gut is vital to our immune health and it’s the control center for our bodies to decide what is friend and what is foe. I highly encourage you to prioritize optimizing your gut, both for the cold and flu season ahead, as well as the future of your overall health and wellness.

    Along with tips on strengthening and healing your gut, here are some tips to Naturally Boost Your Immune System:

    Read the rest of this entry »

  18. Wilted Kale Salad with Warm Mustard Shallot Vinaigrette and Spicy Butternut Squash Croutons

    This Wilted Kale Salad with Warm Mustard Shallot Vinaigrette and Spicy Butternut Squash Croutons is winter’s answer to a green salad! Loaded with nutrients and pops of color and SO much taste it’s dreamy as a side or plop your favorite protein on top and make it a meal. The squash croutons? Sure I know they aren’t croutons, but with a little finesse we get a subtle crisp to them that are better than any boring ‘ol bread crouton.

    Wilted Kale Salad with Warm Mustard Shallot Vinaigrette and Spicy Butternut Squash

    It’s winter and salads often become a distant memory for many. I get it, cold, crispy raw salads just aren’t that appealing to me either, when there’s a chill in the air. I crave warming, comforting and cozy. But, I have made a commitment to my daily #BFS (Big F&%$ing Salad). I find this practice is a great way to ensure I get a big blast of daily nutrients, no matter what!

    This is a salad for the winter. With kale as the shining star, this is the perfect way to get in those nutrient-rich greens in the cooler months. Kale is exploding with disease-fighting phytochemicals and it’s one of my most favorite whole-food sources of cognition-boosting nutrition. Here’s what Max Lugavere has to say about kale:

    Dark leafy greens like kale and spinach are a top source of lutein and zeaxanthin, two carotenoids which have been the focus of numerous recent studies.

    In volunteers, supplementing with lutein and zeaxanthin led to faster processing speed. 1http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0108178 This effect was significant “even when testing young, healthy individuals who tend to be at peak efficiency,” wrote study authors.

    In another study, human subjects with higher levels of lutein and zeaxanthin did better on a test of working memory, while their brains seemed to be working more efficiently when observed under fMRI.2https://www.cambridge.org/core/journals/journal-of-the-international-neuropsychological-society/article/relationship-of-lutein-and-zeaxanthin-levels-to-neurocognitive-functioning-an-fmri-study-of-older-adults/128FA33729CB102A1DC5ACAAFF7D972D

    Finally, lutein (found in egg yolks, spinach and kale) was associated with greater crystalized intelligence—the ability to use learned knowledge and experience—in older adults. 3http://journal.frontiersin.org/article/10.3389/fnagi.2016.00297/full

    Read the rest of this entry »

    References   [ + ]

    1.http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0108178
    2.https://www.cambridge.org/core/journals/journal-of-the-international-neuropsychological-society/article/relationship-of-lutein-and-zeaxanthin-levels-to-neurocognitive-functioning-an-fmri-study-of-older-adults/128FA33729CB102A1DC5ACAAFF7D972D
    3.http://journal.frontiersin.org/article/10.3389/fnagi.2016.00297/full
  19. 8 Tips to Help You Stick with Your New Year’s Resolutions

    8 Tips to Help You Stick with Your New Year’s Resolutions, Intentions and Goals. I’m sharing these key mindset tips and strategies to help you shift your approach to change from shame or guilt and move from a place of love, compassion and kindness for yourself and all of the amazing things you are capable of achieving!

    8 Tips to Help You Stick with Your New Years Resolutions, Intentions and Goals

    I am not at all of the mindset that January 1st is a time for deprivation, detoxes and cleanses to rectify our recent holiday “sins”. Resolutions for so many become less about the fresh start of a New Year with limitless potential and rather come littered with restriction, often rooted in negativity. I’ve been there myself, it rarely ends well.

    There is this collective pressure in the air right now, especially amongst the wellness community, to indulge the feelings of guilt and shame of our “wrong-doings” and to use these as fuel to rewrite a New Year by treating our body to some good ‘ol fashioned torture. It’s not only not necessary, it’s not at all effective. Guilt and shame do not fuel our desire to be better and make better choices, rather the opposite is true.

    Guilt and shame about a bad habit can often make people feel so bad that they seek to make themselves feel better—by indulging in the very habit that made them feel bad in the first place.

    By contrast, people who feel less guilt and who show compassion toward themselves in the face of failure are better able to regain self-control — and therefore, they’re able to resist indulging in the bad habits that make them feel bad. 1https://gretchenrubin.com/2014/08/the-penalty-for-a-bad-habit-the-bad-habit/

    8 Tips to Help You Stick with Your New Year's Resolutions, Intentions and Goals

    Positive Intentions and Sustainable Goals

    All that said, I certainly think with a little mindset shifting, it is more than possible that we can utilize the wonderful opportunity of a fresh New Year to set positive intentions, to create goals, begin the process of implementing new habits and introduce lifestyle changes that become an ongoing process as part of a lifetime plan to prioritize our health, happiness and well being. I believe it’s more about the process not perfection or the outcome.

    It’s estimated that between 812https://www.ncbi.nlm.nih.gov/pubmed/2980864 and 923https://www.statisticbrain.com/new-years-resolution-statistics/ percent of Americans fail to achieve the resolutions they commit to on New Year’s Day.  Rather than setting unrealistic, lofty New Year’s Resolutions that come with a set of rules focused around negativity, why not make a commitment to simply prioritize your health by setting positive intentions and goals that support a sustainable and healthy lifestyle, body and mind? These changes are often an ongoing process, and not something you can achieve overnight or even in a few weeks. Rather, it’s a lifetime plan that you stick with over the long haul.

    “It’s easy to change your attitude but difficult to change your behavior,” explains Christine Whelan, PhD, clinical professor in the School of Human Ecology at the University of Wisconsin, Madison. “If you’re committed to it, however, you can make a new habit or behavior permanent.”

    Phillippa Lally, a health psychology researcher at University College London, published a study in the European Journal of Social Psychology 4http://onlinelibrary.wiley.com/doi/10.1002/ejsp.674/abstract, where she and her research team decided to figure out just how long it actually takes to form a habit. On average, it takes more than two months before a new behavior becomes automatic — 66 days to be exact. And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances. In this study, it took anywhere from 18 days to 254 days for people to form a new habit. This isn’t to discourage you, but more to inspire you to not to get down on yourself if you try something new for a few weeks and it doesn’t become a habit instantly. It’s also helpful to know we don’t have to be perfect and that we need to embrace the process.  Ultimately it doesn’t matter how long it takes to become a habit you have to put in the work, either way.

    8 Tips to Help You Stick with Your New Years Resolutions, Intentions and Goals

    Self-Love

    I do think it’s important to note, that while change isn’t by any means required or necessary as we enter a New Year and who you are right now is already enough – growth, shifting, and expansion are all just some of the many positive results we can expect when we embrace change, especially when the change comes as we prioritize our health and well-being! If you wish to elicit change for yourself in this New Year, I find it’s imperative to venture into these goals with intention and always doing so from a place of self-love and knowing that you are beyond worthy of living your very best life and feeling the best that you can, always!!

    If you love yourself enough to set mindful and intentional goals for yourself, every single decision that you make has the potential to get you one step closer to living your most nourished, happy and healthy life!

    8 Tips to Help You Stick with Your New Years Resolutions, Intentions and Goals

    Here are a Few Strategies to Help You Stick with Your New Years Resolutions, Goals and Intentions for the Long Haul:

    Read the rest of this entry »

    References   [ + ]

    1.https://gretchenrubin.com/2014/08/the-penalty-for-a-bad-habit-the-bad-habit/
    2.https://www.ncbi.nlm.nih.gov/pubmed/2980864
    3.https://www.statisticbrain.com/new-years-resolution-statistics/
    4.http://onlinelibrary.wiley.com/doi/10.1002/ejsp.674/abstract
  20. Smoked Salmon Dip {Paleo, Gluten-free, Keto}

    This Paleo Smoked Salmon Dip has become synonymous with party invites for me. Ready in about 5 minutes, with just 4 ingredients, it’s fuss-free at it’s finest. I make with a dairy-free cream cheese, but you can also make with regular cream cheese, as well.

    Smoked Salmon Dip {Paleo, Gluten-free, Keto}

    Smoked Salmon Dip {Paleo, Gluten-free, Keto}

    This Paleo Smoked Salmon Dip has turned into a bit of a mainstay this holiday season, for me. I’ve literally brought it to every party, event and dinner, from prior to Thanksgiving and including the holiday straight through Christmas and you can bet this is going to be part of our New Year’s Eve celebrations, too.

    With the classic flavors of smoked salmon with cream cheese, with a couple of additional ingredients to maximize the punch of taste, this is a must for parties and it’ll impress even the non-paleo folks, as well.

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  21. How I Stay Vital with Vital Proteins

    How I Stay Vital with Vital Proteins

    As we head into 2018, I know for so many, setting heath and wellness goals for the start of a New Year is of utmost priority. I often get asked questions about my favorite supplements to recommend, why I take collagen daily and what it does, etc. etc. So today, I am sharing some of my favorite products from Vital Proteins that help me #STAYVITAL and play very important roles in my own health and wellness, along with the health of many of my clients.

    With so much of the focus surrounding wellness often being centered on What to Remove from the Diet, I really do love the idea of instead shifting our perspective to What Can I Add? While I always suggest getting your nutrients from whole food sources, at times we simply just cannot consume enough to reach the necessary level with select nutrients. Mindfully including properly-sourced supplemental sources of important and essential nutrients to boost our healthy diets and ensure our bodies are getting what we need, is something I believe can play a very significant role in our continued healing journey, along with maintaining our vitality for many years to come.

    Beth’s Top 5 Vital Products from Vital Proteins:

    Read the rest of this entry »

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