Blog

  1. Between Meals Podcast. Episode 15: Uncovering Trauma and Its Role in Your Health Story

    LISTEN NOW ON ITUNES

     

     

    Uncovering Trauma and Its Role in Your Health Story

    I am so honored to have Dr. Keesha Ewers as my guest on the show today and we chatting about a topic that really hits home for me in a big way. TRAUMA and the importance of uncovering it’s affect on your health story and how to heal complex health struggles.
    We are diving deep into how unresolved trauma can manifest as autoimmune diseases and other imbalances in the mind, body and spirit, we’re discussing how these root causes can affect our health, the ways in which we show up in the world for others and how we speak to ourselves. We even discuss finding gratitude to those who caused the trauma, as challenging as that may seem – in this episode Dr. Keesha actually takes me through a powerful exercise in facing my own trauma and my perpetrator.
    Before we dive in, if you feel that this discussion may not pertain to you, as you feel you are not a victim of the traumas we hear about most commonly, sexual assault, physical or emotional abuse, addiction, neglect, I urge you to please still take the time to listen to this episode. Dr Keesha unpacks and defines trauma in all senses of the world, as she calls it capital T and lower case t traumas and the many events that still affect and damage areas of the brain and our health and how trauma actually comes in so many shapes and forms.  Dr. Keesha shares the many ways that events of our past can manifest not just in disease or physical imbalances, but in our relationships, our self talk and we get into all of the mighty lessons that past trauma can teach us!
    About Dr. Keesha Ewers

    Dr. Keesha Ewers is an integrative medicine expert, Doctor of Sexology, Family Practice ARNP, Psychotherapist, herbalist, she is board certified in functional medicine and Ayurvedic medicine and is the founder and medical director of the Academy for Integrative Medicine Health Coach Certification Program. 

    Dr. Keesha has been in the medical field for over 30 years. After conducting the HURT Study in 2013 (Healing Un-Resolved Trauma), she developed the HURT Model for understanding how past childhood trauma impacts adult health. This led to the creation of the You Unbroken online program for patients to heal their own trauma and the Mystic Medicine deep immersion healing retreats she leads at her home on San Juan Island, WA. 

     

    I had the pleasure of hearing Dr. Keesha speak last year and as she shared her own powerful story of healing her autoimmune disease and discovering the role unresolved trauma had in her health story – I had goosebumps and tears I my eyes listening to her words and her experiences that resonated so deeply with me and unknowingly at the time, this talk became a catalyst for me, to a huge year of self discovery and unpacking old narratives and healing from my trauma.

    Over the course of 2018, I began doing some serious self assessment and I was facing head on my struggles with my self worth and my abilities to believe in myself, my perfectionism, my apprehension to trust people whose motives seem insincere, my disdain for people who abuse power or expect too much of me – all qualities in me that i most wanted to change, I began to realize were all rooted in the sexual trauma I experienced in my late teens and had told myself i had totally overcome and it was dealt with and a non-issue. it became an intense exploration into uncovering who I am and the work I needed to do yet to heal my body and my spirit so I could show up in the world in the ways I truly wanted to. And spoiler alert, like so many things – I’m still showing up for me and I am still doing the work!

    It is with great pleasure I share Dr Keesha and this amazing episode with all of you, to offer some incredible insight knowledge and actionable tools. 

    LISTEN NOW ON ITUNES

     

     

    Follow Dr. Keesha Ewers:

    Website: drkeesha.com

    Instagram: @drkeesha

     

    Mentioned in this Episode:

     

    LISTEN NOW ON ITUNES

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesSoundcloud, Google Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  2. Between Meals Podcast. Episode 14: Celery Juice, How Detox Actually Works & Food as Medicine

    LISTEN NOW ON ITUNES

     

     

    Celery Juice, How Detox Actually Works & Food as Medicine.

    Are you curious about the celery juice trend? Is it a super food or a super fad? In episode 14, I am joined by Ali Miller, RD, LD, CDE who is hitting us with the facts with her food-as-medicine approach that is grounded in nature and supported by scientific evidence. We talk through the misinformation, the redeeming qualities of celery and why you may want to reconsider downing gallons of celery juice each and every week.

    From debunking some of the massive claims to talking through why some folks may be having great results drinking daily celery juice, Ali shares more about how the body’s natural detox pathways work. Learn how you are better off consuming foods rich in sulfur, glycine, glutathione, cysteine, and nutrients that drive phase 2 encapsulation with ample fiber in the diet (that’s right celery juice contains none of these things) to support the excretion of toxins from your body to actually detox vs. prevent detox process for short-term outcomes.

    Finally, Ali shares more about her food-as-medicine approach when it comes to anxiety, depression and cognitive dysfunction.

    I hope you enjoy this episode and if you have anecdotal evidence or personal experiences with celery juice that you would like to share, please feel free to use the comments below – we’d love to hear from you.

     

    LISTEN NOW ON ITUNES

     

     

    Follow Ali Miller, RD:

    Her website AliMillerRD.com

    Instagram @AliMillerRd

    The Naturally Nourished Podcast

    Mentioned in this Episode:

     

    LISTEN NOW ON ITUNES

     

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesSoundcloud, Google Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  3. Tahini Chocolate Keto Mug Cake w/ Oven Option {Paleo, Gluten-free}

    This delicious Tahini Chocolate Keto Mug Cake is not only low carb, paleo, gluten-free, dairy-free and low FODMAP, but it’s legit ready and in your face in under 5 minutes. Delicious, keto-friendly cake that’s ready in 5 minutes? Let’s do this.

    Tahini Chocolate Keto Mug Cake {paleo, gluten-free}

    Tahini Chocolate Keto Mug Cake {paleo, gluten-free}

    Let me start by being very clear, this Tahini Chocolate Keto Mug Cake is dangerous. No, it’s not that it’s “bad” for you, on the contrary, but what is dangerous is just how simple it is to make this keto mug cake. Cake in about 5 minutes? Yeh, that’s information I am not sure I am ready to have.

    Seriously though, this simple keto mug cake is quick to toss together and into the microwave. YES, you heard me right, the microwave! The 1990s hottest kitchen gadget. No, I generally don’t cook with my microwave. No, I don’t think it’s the best option. Yes, I have heard about the potential dangers for exposure to microwaves, but ya’ll relax, we aren’t having mug cakes daily, in fact I am not even implying you should have them weekly. It’s a treat. It’s special and the once or twice a month you use your microwave, it’ll be fine. Promise. UPDATE: I have now included oven options for those of you that don’t have a microwave, don’t want to use one or don’t mind waiting more like 20 minutes for cake.

    That said, if anyone decided to give these a go in the oven or toaster oven, please report back, friends.

    Tahini Chocolate Keto Mug Cake {paleo, gluten-free}

    Sweeteners:

    I would like to be clear, I really don’t love all the non-caloric sweeteners prevalent in most keto recipes. Keto or not, I don’t really feel that non-nutritive sweeteners have a place in a real food diet, especially in abundance. They are highly processed, many can still impact on insulin and wreak havoc on the gut microbiome. Once in a while, a little bit of stevia in a coffee instead of sugar, a little monkfruit in a treat, probably OK, sure. But cups and cups of this stuff, day in and day out, I just don’t think this is a good idea.

    For me, sugar alcohols (polyols) like Xylitol and Erythritol, along inulin-based sweeteners are absolute murder on my gut (I am working on a post as we speak about the potential harms of non-caloric sweeteners to explain why this is). I will use a little stevia now and again, a little monkfruit here and there. But, considering I am not consuming sweet stuff on the daily, when I have a sweet, it’s an occasional treat, so I generally opt for a small amount of real food sweeteners like maple syrup, honey, dates, coconut sugar, in amounts that I know will work for me, that won’t spike my blood sugar or cause cravings.

    I would suggest if you are very new to keto or transitioning to a low carb or fat fueled lifestyle, especially if you are coming from a more standard American diet, eating lots of sugar and carbs, or possibly being diagnosed with a metabolic condition such as diabetes – some, natural non-caloric sweeteners may be a good option during the transitioning stages. If it’s a tool to reset your palate and taper you down and work to fight an addiction or strong cravings, then I think it can work for a temporary option or for use in small amounts. But even better yet, would be to avoid the sugar alternatives altogether and give your palate the opportunity to reset entirely and find a new way. But no one really wants to hear that kind of crazy talk on a post about cake that you can make in about 5 minutes.

    If you are deeper into keto or living that fat-fueled life for sometime now, I will share that little maple syrup or coconut sugar will for the most part, not make or break you, it won’t cause sugar cravings or a blood sugar explosion and it will likely not kick your body out of a fat burning or ketogenic state. These are the benefits of metabolic flexibility. More on that below.

    Read the rest of this entry »

  4. Keto Asian Chicken Lettuce Wraps {Paleo, Whole30} + Video

    These simple Keto Asian Chicken Lettuce Wraps are a tasty, one pan meal that is a restaurant-classic reimagined. Ready in no-time, these paleo and Whole30 lettuce cups pack a flavor punch. 

    Keto Asian Chicken Lettuce Wraps {Paleo, Whole30}

    Keto Asian Chicken Lettuce Wraps {Paleo, Whole30}

    Earlier last year, I think it was in the late spring, I had the pleasure of attending another amazing event at 1440 Multiversity. During this short wellness event they actually had my lovely friend Michelle from Nom Nom Paleo as a guest teaching an amazing cooking demo for all of us. So fun to watch her cook and create in the kitchen. Michelle made her delicious, popular Potsticker Stir-Fry and that was all it took. One quick sample and I was obsessed, not just in how it tasted but also both in how simple it was and how versatile.

    Keto Asian Chicken Lettuce Wraps {Paleo, Whole30}

    I started making it at home, once a week, most times without the original recipe and as these things do, it slowly morphed into a dish of it’s own in my kitchen. I often would replace the ground pork with ground dark meat chicken, sometimes turkey. I sometimes added the cabbage, but not always. I added bell pepper for the flavor and color and many times I will add water chestnuts at the end, cuz I really love that fresh crunch.

    Read the rest of this entry »

  5. Between Meals Podcast. Episode 13: The Power of Starting Your Day with Positivity

    LISTEN NOW ON ITUNES

    The Power of Starting Your Day with Positivity.

    In today’s shorter format BITES episode I am sharing my personal experiences with starting my day with positivity. In this solo episode I explain how I recently came to introducing a new morning practice, where I implement positive mantras or affirmations as part of my morning rituals.

    The incredible power that we have to shape our reality and control our intentions and our actions is far more simple than we realize. It’s an incredible small step in your efforts toward self realization, self love and self care and guess what – IT’S FREE!

    Whether your positivity comes through reflection or affirmation, maybe you repeat power statements or find empowerment through acknowledging your struggles and your ability to overcome them – this practice can truly affect not just the trajectory of the day, but also our confidence, self esteem, our relationship with ourselves and others and most importantly our belief in our strengths to overcome whatever comes our way. It’s about owning our power NOW!

    We talk about the small details that can matter as you develop your own your positive self talk practice, how semantics can actually matter and how we aren’t trying to live in some glitter studded, rainbow flecked alternative reality, turning a blind eye to the struggles of life. Rather it’s about embracing the uncertainty of our days and owning a belief in our abilities to handle whatever comes our way. OWNING OUR POWER!

    We may not be able to control the pains and traumas of our past, present or future, but we can absolutely control how we react to them and the narrative we choose to implement in our days.

    I hope you enjoy this episode, my first ever solo episode! I would love to hear from all of you, if you implement a morning mantra or affirmation practice, please tag me on Instagram @tastyyummies and you can use the hashtag #TYMorningMantras and I would LOVE to share them in my feed.

    LISTEN NOW ON ITUNES

     

    Mentioned in this Episode :

     

     

     

     

    LISTEN NOW ON ITUNES

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesSoundcloud, Google Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  6. Easy No-Strain Cashew Milk {+ Video} + bonus flavor ideas

    Are you curious how-to make delicious cashew milk? While nut milks and other non-dairy milks can seem intimidating and like far more work than they are worth, this definitely doesn’t apply to my Easy No-Strain Cashew Milk. Just two ingredients, a minute or two of blending and that’s it you’re done! Be sure to scroll down for my tasty chocolate cashew milk recipe along with a few other super tasty, fun flavor ideas.

    Easy No-Strain Cashew Milk

    Easy No-Strain Cashew Milk

    In typical “food blogger” fashion, by way of photos and personal anecdotes it make appear that this recipe is far more complicated than what it actually is. Don’t get it twisted, this is THE MOST simple recipe I may have ever posted. Spoiler alert: to make cashew milk, you need raw cashews and filtered water. THAT’S ABOUT IT! I generally prefer to add a pinch of quality sea salt, sometimes I will sweeten it or add vanilla and I really love my homemade Chocolate Cashew Milk – but in all it’s simple glory you just need water and raw cashews.

    I particularly love this cashew milk recipe, because it’s no-strain! No need to fuss with filtered or straining, no nut milk bags. Just blend and enjoy. It’s creamy, rich, silky and super versatile.

    You all have known for years that I generally prefer to avoid dairy, I don’t have an intolerance or allergy, I simply feel much better without it. I do OK with some cheeses in small amounts, along with sheep and goat’s milk from time to time, but there is nothing in me that ever feels a desire to sit down with a glass of cold dairy milk. We were never allowed to drink milk as children. My mom was ahead of her time. She knew that dairy can be inflammatory, that the lactose can be troublesome for most folk’s digestion and it can also exasperate respiratory issues.

    Read the rest of this entry »

  7. Keto Chocolate Avocado Pudding {Paleo, Vegan}

    This rich, decadent, smooth Keto Chocolate Avocado Pudding has become a favorite treat around our house. It’s decadent, creamy and so so easy. Ready in just a few minutes, with just 5-ingredients!

    Keto Chocolate Avocado Pudding {Paleo, Vegan}

    Keto Chocolate Avocado Pudding {Paleo, Vegan}

    You all know from following me, I am not a big treats and sweets gal. I just don’t crave sweets these days and I generally prefer to avoid the keto-fied treats loaded with suspect sweeteners. I generally just stick to my daily dark chocolate. A square or two of 85-100% dark chocolate and I am a very happy girl. Chocolate truly is my love language.

    Hubby is a little bit different than me. The man grew up on sweets. The really sweet sweets! They are his comfort food, so I am always looking for ways to please both our palates.

    Keto Chocolate Avocado Pudding {Paleo, Vegan}

    This Keto Chocolate Avocado Pudding is a creamy, whipped mousse-like dessert that comes together quickly and it really hits the spot. The best part, as like most recipes you’ll find here on Tasty Yummies, SO many fun flavor options. Add in a little nut butter and some sea salt and it’s delightful. Bump up the coconut flavor with shredded coconut, toasted coconut flakes or maybe a little coconut extract. Mint Chocolate pudding is nice, add a little mint extract and/or fresh mint leaves. Try adding some cinnamon and a pinch of cayenne for a spicy Mexican Chocolate pudding. Lastly a little espresso powder is also really really nice. Read the rest of this entry »

  8. Between Meals Podcast. Episode 12: The Business of Blogging and Beyond

     

    LISTEN NOW ON ITUNES

    The Business of Blogging and Beyond

    While we tend to bounce around a bit on Between Meals, from nutrition and wellness, to mindset and business – it’s all truly just a reflection of my own journey and what I have learned along the way, obviously, but it’s also a curated reflection of the topics I am asked most about by all of you. I love that I have this platform to reach all of you, in a unique way so I can share my story and the stories of the many amazing people I am blessed to have in my life.

    In todays episode I am joined by my very very good friend Alison and we are sharing our perspectives on the business of blogging and beyond.

    First up, I wanna remind you, if you are looking to learn more about getting started in the world of blogging, online content creation or building a social media precsence, please check out the Business Mastermind Bites Podcast Series from early 2018 they are bites episodes 1, 2 and 3. These three episodes will cover a lot of your questions.

    While Alison and I check in nearly daily, we are using this episode to follow up with Alison after she was my guest on episode 02 of the Business Mastermind Series,  and we check in with some of the big changes she has made since we last spoke with her, including leaving her full-time career to focus on her nutrition business and wellness recipe focused website, Foodbymars.com.

    Alison and I also share a lot about our own experiences over the years with blogging and the businesses we have built through blogging and we are sharing more about our upcoming Mastermind workshop in Portland OR, at the NTA Conference.

     

    > If you are unable to attend this year’s NTA conference, we invite you to sign up to be added to our waitlist for the online version of this Business Focused Program, which will be releasing later this year. By signing up, you will be notified FIRST when registration has opened for the course. We cannot wait to make this available to more of you. <<

    JOIN THE WAITLIST

     

    READ MORE about the NTA Conference Business Workshop in Portland, OR February, 28, 2019 and you can also read more of the details about our workshop. Remember, you don’t have to be an NTP, NTC alumni or student to attend and you don’t have to be attending the conference to join us. When you are ready to purchase conference or workshop tickets, if you use this link, I will get credit / a slight affiliate payout, for your purchase. (thanks in advance)

     

    In this Episode :

     

    • leaving your long-standing full time gig to pursue your nutrition and wellness-focused career and how to know when it’s time
    • the importance of owning your personal story and knowing how it shapes your brand story
    • being clear in who “your person” is so you can have clarity in how to create content
    • when you try to speak to everyone, you speak to no one
    • how you build an authentic virtual community
    • when and how to use analytics and when to let it go
    • honing in on your authentic power and the unique solutions you offer
    • the benefits of leaning on mentors and community
    • how to know when to ask for help
    • using your online platforms to your advantage

    Be sure to peruse the article archives and grab delicious real food recipes and more over at foodbymars.com

     

    Follow Alison on Instagram

    Register for our NTA Conference FULL DAY Business Mastermind Workshop here

     

    THANK YOU TO OUR SPONSORS:

    Thrive Market 

    How to Stock a Healthy Keto Pantry

     

     

     

    LISTEN NOW ON ITUNES

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesSoundcloud, Google Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  9. Easy Sheet Pan Keto Beef and Broccoli (w/ Stovetop option) {Paleo, Whole30}

    This Easy Sheet Pan Keto Beef and Broccoli takes a classic dish and makes it even easier. Cooked on one sheet pan it’s ready in about 15 minutes. Keto, paleo and whole30-friendly it’s a delicious, healthy weeknight meal that is worth adding to the meal plan every week!  

    Easy Sheet Pan Keto Beef and Broccoli (w/ Stovetop option) {Paleo, Whole30}

    Easy Sheet Pan Keto Beef and Broccoli (w/ Stovetop option) {Paleo, Whole30}

    With the start of the new year, comes the back-to-reality moments. Back to the easy weeknight meals, meal prepping, batch cooking and coming up with quick and simple ways to make sure you are prepared and ready.

    I am a big fan of one pot and one pan meals, recipes I can add to the Instant Pot or Crock Pot. I love meals that come together in 30 minutes. In the cooler months I am especially fond of sheet pan meals. If I can toss everything together on one pan and toss it into the oven, there’s minimal cleanup, little babysitting and I can get dinner on the table in a jiffy. Perfect for those busy weeknights.

    Easy Sheet Pan Keto Beef and Broccoli (w/ Stovetop option) {Paleo, Whole30}

    This particular recipe, my Easy Sheet Pan Keto Beef and Broccoli, actually evolved from a stove top meal I had been making the last several months, a product of what I had on hand and what we love the most, flavor wise. I don’t know if you are like me, but I tend to find a dish I love and continuously make it so many times until I basically don’t actually want to see it again for 6 months. Then we begin again.

    Read the rest of this entry »

  10. Between Meals Podcast. Bites. Episode 11: Overcoming Your Self-Limiting Beliefs

     

    LISTEN NOW ON ITUNES

    Overcoming Your Self-Limiting Beliefs.

    2018 New Year Reflections

    At the start of the new year, for many it’s an opportunity to set new goals, intentions and resolutions, for others it’s a wonderful time to reflect on the year passed.

    Whatever approach that you personally take, in this episode I wanted to share my personal reflections on 2018. I have found that the start of a new year offers the peaceful space to ground in and take note of the lessons learned in the year prior and to acknowledge any apparent themes that emerged.

    For me, 2018 was all about overcoming my self-limiting beliefs. It was all about knowing that my thoughts have the power to create my reality and that ultimately I am far more in control of the life I am living than I had ever realized before.

     

    On Today’s Episode

    • My 2018 reflections.
    • Why I personally choose to reflect vs. resolve.
    • How my self-limiting beliefs were crippling me and how I learned to push them aside.
    • How to question the origin of your inner critic
    • Our thoughts change our physical structure of our brain.
    • How the beliefs you have about yourself can drive your long-term behavior – your thoughts create your reality.
    • Don’t expect wins or losses. Plan for the wins, learn from the losses.
    • If you aren’t ready to believe in yourself, surround yourself with people who are.
    • My crazy sound healing experience of talking to myself….

    Do you set resolutions or goals at the start of the new year? Have you reflected on 2018?

    Remember to reach out on social media or in the Tasty Yummies Facebook Group and share your thoughts on this episode, what your reflections have looked like. Share, comment, like, review!! This all helps so so much.

     

     

    THANK YOU TO OUR SPONSORS:

    Thrive Market 

    How to Stock a Healthy Keto Pantry

     

     

     

    LISTEN NOW ON ITUNES

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesSoundcloud, Google Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  11. 5 Tips for Your Sugar Detox: How to Fight the Cravings, Stay Sane and Feel Free.

    Whether or not you have committed to a structured sugar detox or you are simply looking to cut your intake of sweets and manage the cravings – today, I am sharing my 5 simple tips for your sugar detox. It’s not about dieting or crazy rules or restrictive eating as punishment, it’s just about being smart, prioritizing your health and feeling in control of the cravings!

    5 Tips for Your Sugar Detox: How to Fight the Cravings, Stay Sane and Feel Free.

    Hey Sweet Thing! Are you addicted to sugar? Do you feel trapped by your constant cravings for something sweet? If you want to break the addictive cycle to sugar, it’s totally possible, it’s not actually as bad (or as hard) as it seems and feeling like you are in control of your cravings – is truly priceless!! Trust me. Removing the addiction to sugar isn’t about extreme restrictions forever or never ever having a sweet again, rather this is about loving your body and your health enough to want to feel your bet, to get yourself out of the constant blood sugar roller coaster and to break free of the sugar cravings that hold you hostage!

    I know pretty much all of us can relate and have been there, but I find it’s especially challenging for folks after the holidays. Whether or not you have committed to a structured sugar detox or you are simply looking to cut your intake of sweets and manage the cravings – today, I am sharing my 5 tips to drop the sugar – cuz friends, you are sweet enough already – haha!

    Why Cut Back on Sugar?

    Sugar at it’s best lights us up, it gives us pleasure in times of stress, depression and pain, but we all know those feelings are short-lived. At it’s worst, sugar in excess can make you feel sluggish, bloated, anxious and crabby – so why do you still crave it? Because it’s addicting. It triggers the same reward and pleasure centers in the brain, that some narcotics do. It’s addicting. Is sugar as bad for us as cocaine? NO – I am certainly not implying that, but I think it’s important to recognize that sugar definitely has the ability to have a very strong hold on us and it’s not our fault.

    Excessive Sugar Can:

    • raise our blood sugar (blood glucose), which requires our body to constantly be releasing insulin to manage, then we have the crash – it’s highly taxing to the body to be in this constant blood sugar roller coaster of up and down and it can affect other systems of the body, as a result.
    • lead to weight gain from overeating, along with elevated triglycerides, insulin resistance, and other indicators of metabolic syndrome. Refined sugar has also been shown to reduce immune system efficiency.1https://www.ncbi.nlm.nih.gov/pubmed/4748178, https://www.sciencedirect.com/science/article/pii/S0271531784800573.
    • cause elevated blood glucose levels which has been shown to promote cancer growth 2https://www.sciencedirect.com/science/article/pii/0006291X85919308.
    • feed bad gut bacteria. When we eat a high-sugar diet, the undesirable bacteria thrive and start to grow out of control, causing a waterfall of health issues, while our beneficial bacteria dwindle in number.
    • cause inflammation which can affects our entire body, but very specifically our immune system and our digestion.

    Does this mean we can’t have ANY sugar ever, nope! I am not insinuating that extreme, unattainable level of perfection with our eating, but of all the foods available to us, I would argue that sugar is the most pleasure-enducing and therefore the hardest to moderate. Limiting yourself around the sweets isn’t a problem with you or your willpower, it’s a problem with the sweets! They are hyper palatable and designed to make you want more. So, what can we do to break the addiction to sugar and begin to feel like we are the ones in control, rather than the sugar?!

    Read the rest of this entry »

    References   [ + ]

    1.https://www.ncbi.nlm.nih.gov/pubmed/4748178, https://www.sciencedirect.com/science/article/pii/S0271531784800573
    2.https://www.sciencedirect.com/science/article/pii/0006291X85919308
  12. Grain-free Salmon Pumpkin Dog Treat Recipe

    This Grain-free Salmon Pumpkin Dog Treat Recipe will make you the most popular dog parent around. This DIY treat has just 5 simple ingredients that are loaded with nutrients for your furry baby and they are cost-effective, too!

    Grain-free Salmon Pumpkin Dog Treat Recipe

    Grain-free Salmon Pumpkin Dog Treat Recipe

    If you’ve been following along with me on Instagram, then you know all about Uncle Larry.

    If you don’t, let me fill you in. Uncle Larry is the rescue pup who came into our lives back in November. During the midst of the horrible Woolsey fires in Malibu, I was feeling helpless being so close, yet so far away, down here in Long Beach.

    In the early days of the fire, as the devastation mounted, I felt like I needed to do something, but I didn’t know what exactly. As I was thumbing through my Instagram stories I saw the calls for help for displaced animals, both from the families evacuated under emergency circumstance from their homes and the animals from shelters in the fire zones, also being evacuated. There just wasn’t enough room for all of them and with the threat of euthanasia looming there was a desperate need for foster families.

    For the first time ever, without hesitation I said to Mark “we need to foster a dog”. I say for the first time ever, because while we have considered it a million times over, it’s not a decision to take lightly when you already have pets, when you travel a fair amount and you know yourselves well enough to know there is a high probability that any animal you take in, may never leave.

    Read the rest of this entry »

  13. Between Meals Podcast. Episode 10: Keto Quick Start with Diane Sanfilippo

     

    LISTEN NOW ON ITUNES

    (Listen on iTunes)

    On the first episode of 2019 I am joined by my guest and good friend Diane Sanfilippo and we are chatting all about her brand new book Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet

     

    NOTES:

    Buy Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet by Diane Sanfilippo

    Peruse the article archives, watch videos, listen to the Balanced Bites Podcast, grab recipes and more at Balanced Bites

    Join the Balanced Bites email list to find out about the Balanced Bites Spices, Meals and more: https://balancedbites.com

    Follow Diane on Instagram

    Follow Balanced Bites on Instagram

     

    More about Diane and Keto Quick Start:

    New York Timesbestselling author and health and wellness pioneer Diane Sanfilippo brings her own experience with a ketogenic diet to Keto Quick Start, a comprehensive and easy-to-follow road map to transitioning to a keto lifestyle.

    There’s a good reason keto has attracted so many followers: it’s an effective tool for fat loss as well as a way of eating with proven benefits for many health concerns, including unstable blood sugar, neurological conditions, and epilepsy, to name a few. But getting started with keto and sticking with it can be tough. That’s where Keto Quick Start comes in.

    In her signature practical style, Diane makes keto doable for everyone, whether you’re completely new to very low carb eating or you’ve tried it before and want to find a better way to make it work for you. Keeping the focus on real foods that nourish your body, she walks you through a gentle transition to keto and helps you figure out how to make it sustainable for the long term. Keto Quick Start targets everyday real-world concerns such as what to expect in the first few weeks and how to know if you’re on the right track, how to determine if you need more carbs and how to incorporate those carbs in a healthy way, how to customize keto for your personal goals (especially weight loss), and things to be aware of if you’re concerned about a particular health issue.

    Keto Quick Start includes 100 delicious keto recipes, four weekly meal plans, more than a dozen easy meal ideas (no recipe required!), and troubleshooting tips and tricks. It also features a unique and easy-to-use template that makes tracking your food quick and simple.

     

    DOWNLOAD the FREE KEEP IT SIMPLE KETO ebook

     

    THANK YOU TO OUR SPONSORS:

    Thrive Market 

    How to Stock a Healthy Keto Pantry

     

     

    LISTEN NOW ON ITUNES

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesSoundcloud, Google Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  14. 9 Tips for Good Gut Health During the Holidays

    This blog is sponsored by MegaFood®. All thoughts and opinions are my own.

    9 Tips for Good Gut Health During the Holidays

    9 Tips for Good Gut Health During the Holidays

    The holidays are a busy, busy time full of hustle, bustle and go go go. It’s also a time where we are certainly exposed to foods that are a bit more rich and indulgent than our usual fare. Our gut is often at the receiving end of the worst discomfort. For some of us it may be accidental exposure to gluten or maybe a bit more sugar than the rest of the year, or even a couple of cocktails – it happens! This time of year can feel particularly challenging to our vitality due to the added stress, travel and lack of sleep. All of this combined can be a bit rough on our bodies and particularly our digestion.

    For many of us, especially those of us that struggle with autoimmune disease and other health imbalances, it certainly doesn’t take much for the symptoms to arise. Rather than managing the consequences and putting band aids on the list of resulting symptoms, I want to offer you some of my go-to tips for supporting your gut during the holidays to avoid the discomfort and so you can feel your very best and enjoy this magical time of year!!

    9 Tips for Good Gut Health During the Holidays

    A Healthy Gut is a Healthy Body*

    We all know by now that a healthy gut is paramount to a healthy body.* From a properly functioning digestive system to a strong immune system and well functioning brain – our gut is foundational to our vitality*. During the holidays, there are many things you can do to protect your gut and support your health.* 

    Read the rest of this entry »

  15. Sacred Self Care Guide for December 2018


    Rising River Wisdom School
    Sacred Self Care Guide for December 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 December 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 to plant medicine, plus lots of guidance for mindfully navigating the world with your vibrant well-being in focus.

    New Moon in Sagittarius December 6th 11:20pm PST By Michelle Prentiss

    As our days in the Northern Hemisphere become shorter and the darkness rises up, we have the light of Sagittarius Season to guide, illuminate and inspire us to move forward, to progress and endure. The element of fire infuses this conjunction of the Sun and Moon, as does the overlay of Sagittarius’s ruling planet Jupiter, now powerfully at home and beaming expansive energy into the birthing of the new. This is the very last New Moon of the year and an especially magical time to perform any intention setting ritual that centers on expansion and positivity.

    Magical, Mystical Neptune in Pisces also plays a strong part in the cosmic party. Riding alongside Mars and newly in direct motion, this planet sends a shimmering and compassionate beam of light directly into our hopes and dreams. Our imaginations are sparked and our intuitions can be extra sensitive now.

    Mercury also stations direct earlier on the 6th, joining every planet in the solar system other than Uranus – in strong forward motion. Jupiter, Saturn and Neptune are also situated in their sign rulers. This can bring us an opening to personal and collective energetic re-birth- much needed after the deep soul searching and shadow work of the last year.

    Optimism and Faith are key words of the lunation – along with Courage and Expansion. Take the time to step in to the potentials you have, believe, trust and step into the light of the season!

    Here is a New Moon Ritual To do for this Month, to add to your intention setting. I was inspired by the Goddess Hekate in her aspect as a guide through darkness and a purifier of spirit. This is adapted from archetypalwitchcraft.wordpress In Antiquity Hekate was strongly connected with purification of persons or the household – and in this ritual we will address Hekate in her roles as a Goddess of purification- but also in her aspects as the Goddess who has powers over the spheres of earth, sea and sky and who is the ensouler of the cosmos and the shining guide.

    Read on for this month’s New Moon Ritual along with plant medicine and power animal guidance for this New Moon in Sagittarius….

    Read the rest of this entry »

  16. Between Meals Podcast. Episode 09: How to Make Tiny Changes, Master Your Habits and Live Your Best Life

     

    LISTEN NOW ON ITUNES

     

    (Listen on iTunes)

    “Habits are the compound interest of self improvement”

    In episode 09 of the Between Meals Podcast, I am joined by guest James Clear as we talk all about How to Make Tiny Changes, Master Your Habits and Live Your Best Life. James and I chat all about his recently released NY Times Best Selling book Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones and the importance of building systems that work for you!

    In this episode James and I are chatting all about behavior change, how to investigate and design your environment, physically and socially, to support your desired identity changes, along with reducing friction to maximize your success. Plus we discuss how important it is to creating systems for implementing small habits each day that allow you to move in alignment with the person you believe you are meant to be. Whether it’s your health and nutrition, fitness goals or relationships, maybe it’s building your new business as an entrepreneur, you will learn the common mistakes most people make when changing habits but most importantly some simple tips for how to put all of these ideas into practice in real life!!

    James Clear is a writer and speaker focused on habits, decision-making, and continuous improvement. He is the author of the New York Times best seller, Atomic Habits. His work has appeared in the New York Times, Entrepreneur Magazine, Time Magazine, and on CBS This Morning. More than 400,000 people subscribe to his popular email newsletter at jamesclear.com. He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, NHL, and MLB.

    Between Meals Podcast. Episode 09 with James Clear:

    How to Make Tiny Changes, Master Your Habits and Live Your Best Life

    In This Episode of the Between Meals Podcast, We Talk About:

    • true behavior change is really identity change
    • it isn’t motivation and there isn’t a need to push yourself to be somebody else, you are just acting in alignment with who you already believe that you are.
    • how do we form our self image?
    • outcome based habits vs identity based habits
    • how social media and news perpetuate a results based society
    • focus on the feeling of fulfilling our potential 
    • organize habits around your identity to reinforce your identity 
    • why we don’t want to lose sight of the 1%. The importance of the tiny curve.
    • time magnifies the margin between success and failure. Show up and letting time work for you.
    • habits are the compound interest of self improvement
    • what to do when you aren’t seeing the changes? 
    • the ultimate form of immediate satisfaction is a reinforcement of your desired identity 
    • casting votes for your desired identity
    • the importance of habits being satisfying
    • choose habits that deliver more joy and satisfaction
    • invisible factors for success
    • the importance of “never miss twice”
    • and soooo much more!!

    I think you all are really going to love this episode – I truly feel like this is a MUST-LISTEN FOR EVERYONE looking to implement healthy habits!

    AND SO MUCH MORE!

    As always, we finish the show with a fun game of Would You Rather? and please be sure to stick around for the wrap-up portion where Mark and I chat about what we learned and ways

     

    Show Notes + References:

     

    Thank you to our sponsor:

    Thrive Market 

    How to Stock a Healthy Keto Pantry

     

    LISTEN NOW ON ITUNES

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesSoundcloud, Google Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  17. Mixed Greens Salad with Steam Fried Veggies and Lemon Basil Vinaigrette {Paleo, Keto, AIP, Vegan, Whole30}

    This fresh, colorful, veggie-loaded Mixed Greens Salad with Steam Fried Veggies and Lemon Basil Vinaigrette is simple-to-make, loaded with flavor and perfect for holiday entertaining!

    Mixed Greens Salad with Steam Fried Veggies and Lemon Basil Vinaigrette {Paleo, Vegan, Whole30, Keto}

    Mixed Greens Salad with Steam Fried Veggies and Lemon Basil Vinaigrette {Paleo, Vegan, Whole30, Keto}

    Disclosure: This post and recipe were created in collaboration with Dole Fresh Fruit and Fresh Vegetables. As always, all opinions, ideas and text are my own. Thanks for supporting the sponsors that allow me to create new and special content like this for Tasty Yummies.

    This recipe is not be far off from the usual fare you will find around here, but the inspiration that got me here might be. 

    Let’s take a big big step back, come along with me. We are going all the way back to 1928. Disney’s Mickey Mouse made first on-screen debut in Steamboat Willie, a seven-and-a-half-minute animated short film that would become a classic, as it introduced to the world, one of the most iconic characters of our time!

    Another American classic, we all know and love, Dole, is collaborating once again with Disney to celebrate Mickey’s 90th Anniversary, highlighting fresh takes on iconic recipes and bringing brand new inspired dishes honoring a True Original and the two brand’s long-time friendship.

    Mixed Greens Salad with Steam Fried Veggies and Lemon Basil Vinaigrette {Paleo, Vegan, Whole30, Keto}

    To know me and my husband is to know that Disneyland and Mickey Mouse have become a part of our own story. When we moved to Southern California nearly years ago, before the moving truck ever hit the road, before we even had the keys to our new home, we had our Disneyland annual passes in our hands. On our trip out to California to find our house, we committed that once we found where we would be living, assuming we had a few days left in the trip, we would be “Going to Disneyland”.

    Over the years since we have lived here, we have celebrated birthdays and anniversaries at Disneyland, we have taken nieces, nephews, parents and friends. We even created original artwork for Disneyland in collaboration with their WonderGround Gallery in Downtown Disney, where we silkscreen printed the posters live, in front of the gallery. 

    Disneyland and Mickey Mouse are synonymous with our Southern California life, so of course I was excited to be a part of DOLE’s celebration of Mickey Mouse. Dole and Disney have a rich history of working together toward happier, healthier families, and encouraging kids of all ages to eat better and be more active, so this celebration of Mickey’s 90th has come together in a big and tasty way and I am honored to be a part of it.

    For me, I wanted to stay true to the food I always create and share with all of you, so no Mickey Mouse cupcakes or decadent Disneyland treats, I wanted to find a subtle a way to pay homage to ‘ol Steamboat Willie and his humble beginnings and really highlighting Dole’s beautiful fresh produce. In fact right know you can actually find DOLE® fresh fruits and vegetables featuring Mickey Mouse throughout the decades. How fun is that? Around here I have been referring to this as the Steamboat Willie Salad and it features one of my favorite ways to prepare fresh vegetables – Steam Frying. Rather than the simple steamed veggies prevalent in the 1920 and 30’s – we are taking steam cooking up a notch.

    Mixed Greens Salad with Steam Fried Veggies and Lemon Basil Vinaigrette {Paleo, Vegan, Whole30, Keto}

    You all know that I am not anti-fat by any means, I think healthful fats play a very important role in a healthy, well balanced diet, so this isn’t about reducing fats and oils at all, steam frying is merely a simple, easy and flavorful way to prepare fresh vegetables. It takes the classic steamed vegetables up a notch in a fun and flavorful way. What I especially love is you can prepare the veggies ahead of time and serve them on the finished salad cold or room temperature, if you’d like, which makes this salad perfect for your holiday entertaining. No taking up space in the oven for roasting, no messy oil-splattering as you pan fry and no mushy, boring steamed veggies. Ready in no time, a beautiful, center-piece salad, loaded with nutrient-dense, colorful veggies – truly the best of all worlds.

    Read the rest of this entry »

  18. Between Meals Podcast. Episode 08: How to Find Your Happy Weight + Unlock Your Body Confidence

     

    LISTEN NOW ON ITUNES

     

     

    (Listen on iTunes)

    “When we focus on a number on the scale, we are never going to find happiness and we are never going to find balance in our life”

    In episode 08 of the Between Meals Podcast, I am joined by my friend and co-host Daniele Della Valle as we talk about how to find your happy weight and unlock your confidence.

    In this episode learn how to show up for yourself and do the hard work, discover how to deconstruct toxic environments and relationships and most of all, learn how to be open to rebuilding, as needed, to live the life you were destined to live!!! 

    As we unpack this topic and dive into exploring what this has meant for both of us personally and in working with clients, I am not going to pretend that this is an easy shift or something that you just flip a switch on and suddenly boom, congrats girl, you are confident, proud and accepting of every bit of your body. This is an ongoing journey and hot damn spoiler alert –– it isn’t linear – there are ups and downs, there are set backs and there are tough lessons. It’s not about the end game or reaching some goal where you never struggle again, but rather it’s about honoring the work and the lessons we learn along the way.

    But like so many things in life, this is also your reminder that this is a practice. It’s a practice that requires work, it requires you to show up and sometimes it requires you to dig deep into the shadowy parts of yourself that you may not be quite ready to face just yet – but like the work you put into your health, this too has incredible rewards!

    Stay tuned to the end of the podcast, where I am sharing a beautiful practice that has been so powerful for me, to support you in your self love and body confidence journey and to remind you that you are perfect, exactly the way that you are, RIGHT NOW!

     

    Between Meals Podcast. Episode 08: How to Find Your Happy Weight + Unlock Your Body Confidence

    In This Episode of Between Meals Podcast, We Talk About:

    • dealing with hurtful negative comments
    • are you really in a relationship with your food?
    • the problem with “cheat days”, treats, indulgences, foods that are “good” and “bad”
    • the danger in our culture’s perpetuation of “you aren’t good enough – you need to change”
    • exercise as a tool to feel good, not to obsessively fix “a problem”
    • unpacking the narrative of “You Aren’t Enough”
    • learning to love your body and find your happy weight
    • where do you get started when you feel there are a million things in front of you
    • trusting in and honoring your individual journey
    • navigating change when not everyone is on board
    • resistance and leaving toxic relationships – cling to those who are supportive and believe in who you are trying to become
    • the importance of community
    • what is your WHY? What are you trying to achieve?
    • what can you do about self sabotage?
    • unpacking the narrative and the external expectations of what “should” be
    • society’s construct ideals of unattainable goals, “nirvana” “bliss” “perfection” and how it benefits from us constantly seeking to want to be “better”
    • loving your body, without shame and apologies
    • What are we trying to achieve?
    • mission over metrics
    • first steps as you start your journey of finding your happy weight
    • managing the expectations of others and setting boundaries
    • SAY YES!

     

    AND MORE!

    As always, we finish the show with a fun game of Would You Rather? and please be sure to stick around for the wrap-up portion where I share a beautiful practice to support you in your body confidence journey. I invite you to incorporate this super powerful, intentional exercise as part of your daily self-care routine. It’s an amazing opportunity to give yourself the space to shut out the noise of the world and to really listen to what your inner voice is saying.

    Remember: you are perfect, exactly the way that you are. RIGHT NOW!

     

    Show Notes + References:

     

    Thank you to our sponsor:

    Thrive Market 

    How to Stock a Healthy Keto Pantry

     

    LISTEN NOW ON ITUNES

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesSoundcloud, Google Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  19. THE DIRTY DOZEN:  12 Harmful Ingredients to Avoid in your Cosmetics and Skincare

     

    I would be willing to bet that, like me, most of you subscribe to the notion – YOU ARE WHAT YOU EAT. But, I truly feel that we should add to that, YOU ARE WHAT YOU PUT ON, too. The products we apply to our skin, hair, nails and teeth – these can affect our health, just the same as the food we eat.

    Rather than food, today we are talking all about cosmetics, skincare and personal care products. Like my journey with food and nutrition, I got into all of this because I wanted to educate myself and be empowered with the knowledge to make better choices for myself, but I also really want to continue to share what I learn and educate all of you, to give you that same empowerment to navigate this world and most of all – I want to ensure that safer options are accessible to ALL, not just the privileged. Today, I want to share with all of you some of the reasons I have chosen to include all of this in the work I am doing, both on Tasty Yummies and with my one-on-one nutrition and health coaching clients– I want to share WHY I believe we should ALL care about safer skincare, cleaner cosmetics and better personal care products.

    The American dermatological research has shown for over 40 years that it’s not only what we put IN our body that’s absorbed, but also what we put ON it, and the chemicals in cosmetics do way more harm than good to your body.

    U.S. researchers report that one in seven of the 82,000 ingredients used in personal care products are industrial chemicals, including carcinogens, pesticides, reproductive toxins, and hormone disruptors. Many products include plasticizers (chemicals that keep concrete soft), degreasers (used to get grime off auto parts), and surfactants (they reduce surface tension in water, like in paint and inks). PLEASE JUST STOP AND THINK ABOUT ALL THAT FOR A MINUTE and imagine what that does to your skin, and to the environment.

    In the US there has not been any major law in beauty product regulation since 1938. In the US there are only 30 banned ingredients in our cosmetics, in Europe there are over 1400!

     

    CYBER MONDAY DEAL:

    Today is the final day to save 15% of ALL Beautycounter products along with FREE shipping on all purchases over $50!! This is a really great way to make the switch, plus there are 4 new limited-edition travel-sized products, that just launched today, which is a great way to dive into the brand!

    THE DIRTY DOZEN:
    12 Harmful Ingredients to Avoid in your Cosmetics and Skincare

    Read the rest of this entry »

  20. Between Meals Podcast. Episode 07: Navigating the Holidays with Ease and Grace

     

    LISTEN NOW ON ITUNES

    (Listen on iTunes)

    The holidays are upon us once again and wooo buddy, there’s a lot of noise right now. People telling you HOW to create the perfect guilt-free holiday menu and the best workouts to burn off ALL those calories. There are the warnings about not “going off track”, “what to do when you fall of the wagon” or “have ruined everything you have worked so hard for all year long” – ya’ll spoiler alert – this is not how it works!!

    I have been there, the holidays can certainly bring up feelings of fear and it can trigger concerns that you will be sent into an unending spiral after one indulgent meal or that in one day you can undo all of your progress. Then of course, there is the other extreme, the binge eating, the feelings of scarcity, the removal of responsibility and the urges to eat things that you KNOW will make you feel bad – just because it’s “one day”. In both extremes it’s important that you recognize you are giving up your power.

    The most important thing to remember is that YOU are in control. You hold the responsibility to make the choices that are right for you. Whatever those may be. There is no right or wrong answer or some perfect formula for how to do it all correctly. But, if you can slow down, listen to your intuition and remember that YOU hold the power to choose what is worth it for you and what isn’t. From my own personal experiences, with that realization and in knowing that ultimately I get to CHOOSE what I want – comes an incredible amount of relief to just navigate the holidays like any other day.

    Join Cristina Curp of The Castaway Kitchen and I as we have an honest conversation as we share how we personally navigate the holidays, sharing our tips on how to avoid the extremes of total seclusion and the fear of destroying it all or the other end of the spectrum – totally letting the feelings of scarcity win and just full-on binging, forgetting everything you know about paying attention to and honoring your body. Listen to learn how to navigate this busy, often triggering season with ease and grace so that you can stand in your power, remain in the driver’s seat and most importantly have a HAPPY holiday season filled with LOVE!

    This should be a magical time of year, where you deserve to relax, enjoy yourself, to be happy and merry while you celebrate old traditions and create all new memories!!!

    SHOW NOTES & REFERENCES:

    The Castaway Kitchen

    Grab Cristina’s book Made Whole

    Download the Holidays Made Whole FREE eBook

    Follow Cristina on Facebook and Instagram

    Cristina on Growing Up Fat: How I Experience the Health and Wellness Space

    BURN THE WAGON

     

    AND MORE!

    And of course, as always, we finish the interview portion of the show with a fun game of Would You Rather? and stick around for the wrap-up with my producer hubby, Mark!

     

     

    LISTEN NOW ON ITUNES

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesSoundcloud, Google Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  21. Herb Roasted Turkey Breast {Gluten-free, Paleo, Keto, Whole30}

    Got a small gathering planned? This Herb Roasted Turkey Breast is a simple and easy way to enjoy the flavors of Thanksgiving without slaving over a HUGE turkey. The skin gets beautiful crisped and golden browned and the herbed butter (or olive oil) brings a beautiful flavor to the whole breast. Gluten-freepaleo, keto, whole30 – friendly.

     

    Gluten-free Thanksgiving for Two

    Roast turkey breast is a really great alternative to roasting a whole turkey. Not only is it less work, it’s less time, too, which leaves the oven open for making some of the must-have sides, ahem – I am looking at you stuffing and roasted Brussels sprouts. A four- to five-pound turkey breast will feed six to eight people, it’s a cinch to carve, and it’s perfect for making those tasty leftover sandwiches or salads or a delicious soup the next day.

    Gluten-free Thanksgiving for Two

    Enjoy this easy Herb Roasted Turkey Breast recipe for Thanksgiving or Christmas. Or really, you can make it any other time of the year; the leftovers are fabulous! I especially love that without fussing with a whole bird, all the cook time and the carving time, you get more time to spend with your loved ones, because that’s what it’s all about, am I right?

    This turkey breast is tender, juicy and it’s delicious served alongside your favorite stuffing, cranberry sauce and some mashed potatoes 0r cauliflower mash and definitely some green beans. Don’t forget a pie for dessert.

    Read the rest of this entry »

DISCLAIMER: This website is written and produced for informational and educational purposes only. Statements within this site have not been approved by the FDA. Content should not be considered a substitute for professional medical expertise. The reader assumes full responsibility for consulting a qualified health professional before starting a new diet or health program. Please seek professional help regarding any health conditions or concerns. The writer(s) and publisher(s) of this site are not responsible for adverse reactions, effects, or consequences resulting from the use of any recipes or suggestions herein or procedures undertaken hereafter.