100+ Low Carb Keto Thanksgiving Recipes
There is absolutely no need to feel deprived or left out on Thanksgiving, just because you are following a low carb, keto approach to your eating. Here are 100+ low carb keto Thanksgiving recipes, from drinks and apps to sides, sugar-free desserts and everything in between.
100+ Low Carb Keto Thanksgiving Recipes
Dietary Legend
Absolutely ALL of the below recipes are gluten-free! Some are vegan, almost all are paleo and dairy-free, etc. Use this key to easily select the recipes that will work for you:V – Vegan
Veg – Vegetarian
P – Paleo
DF – Dairy-free
NF – Nut-free
Body Scan Meditation for Sleep
Get ready for some serious shut-eye with this 15-minute guided meditation for sleep. Meditation offers an effective, natural solution for anyone looking to get a more restful night’s sleep.
In this guided meditation for sleep you will utilize the breath and physical sensation in the body as an opportunity to let go of the day and soothe your body and your mind to help you drift off with ease into a peaceful slumber.
I hope we all know by now the incredible importance that sleep plays in our health, it’s just as important as our food and nutrition, movement and hydration. Prioritizing your sleep is crucial to living a vibrant, healthful life – but our busy minds and stress-filled days can make drifting off a challenge. If we can climb into bed without the stimulation of phones or laptops, if we can take the time to relax our busy, cluttered monkey minds, we are rewarded with a peaceful slumber that will rejuvenate our next days. Because when we settle the mind and rest the body, that restfulness is what makes it easier to wind down and drift off.
With 7-9 hours being the recommended duration for healthy, restful sleep, we have to actively work to prioritize our sleep and create habits and rituals that support a healthy sleep environment and encourage synchronization with our natural circadian rhythms.
Meditation has been shown to improve the quality and efficiency of sleep, how quickly you fall asleep, and how long you can stay awake during the day. Meditating just prior to bed can help you to fall asleep faster and once you are asleep, you’re likely to sleep much more soundly, too.
In addition to this nightly bedtime meditation, I suggest a daily meditation practice earlier in the day, as well, as this can continue to support mindfulness, stress management and create a more rested mind that is primed and set for a restful night’s sleep. Even just 5 or 10 minutes a day. You can also try a pre-bed daily gratitude practice. An attitude of gratitude promotes longer, sounder sleep 1https://www.psychologytoday.com/us/blog/minding-the-body/201111/how-gratitude-helps-you-sleep-night.
For more on the Science of Sleep along with tips on improving your sleep, along with bedtime rituals, supplements, recommended approaches for managing insomnia and more, check out Episode 06 of the Between Meals Podcast with Dr. Param Dedhia.
Process and Progress NOT Perfection.
Remember, if this is a new practice for you, when it comes to meditation for sleep, the most important thing to get you started is making an effort to meditate and to get quiet before you try to sleep; like most things in life – practice, practice, practice. Getting comfortable with your meditation style, learning to silence the busy noise of our minds and breath work will happen the more you do it.
LISTEN NOW ON ITUNES
(listen now on iTunes)You can now subscribe to the Between Meals Podcast on Apple iTunes, Soundcloud, 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!
References
1. ↑ https://www.psychologytoday.com/us/blog/minding-the-body/201111/how-gratitude-helps-you-sleep-night 11 Natural Ways to Boost Your Immune System
A healthy body is dependent on a strong immune system. Rather than just strengthening our immune system we want to train our immune system to do it’s job correctly. Today I am sharing just some of my favorite natural tips for supporting and building a strong immune system that have worked for me. Here are 11 Natural Ways to Boost Your Immune System…
11 Natural Tips 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 for strengthening and healing your gut, here are some tips to Naturally Boost Your Immune System:
How To Create a Daily Gratitude Practice
How To Start a Daily Gratitude Practice
Rather than one single day centered around gratitude, I want to invite you to make practicing gratitude a daily habit.
And what better way to implement your new habit than to practice, practice, practice. You can experience true abundance and contentment, in just a few minutes a day.
The keys to creating a daily practice, that is effortless, sustainable and part of your routine is to understand how to set yourself up for success.
Below are a few tips to implementing a your new daily gratitude practice, plus how to make it a daily habit and the benefits of doing so.
Between Meals Podcast. Episode 06: The Science of Sleep and How to Fix It.
There are very few things that are as crucial to our health as a good night’s sleep. On this episode of the Between Meals Podcast we are joined by sleep expert Param Dedhia, MD and we are talking ALL about the science of sleep and how to fix it. Disordered sleep or a lack of sleep are serious stressors on the body that can affect heart health, insulin resistance, cognitive function and moods, fat loss and more. If you have trouble sleeping or simply want to optimize or better prioritize your sleep – this episode is for you.
Dr. Dedhia is a Physician, Weight Loss Program Leader & Director of Sleep Medicine, Canyon Ranch in Tucson, Arizona where he championed the re-launch of the Weight Loss Program at the Life Enhancement Center and actively serves as Director of Sleep Medicine. He specializes in internal medicine, executive health, preventive cardiology, longevity, mind-body medicine, integrative medicine, weight loss and sleep.
SHOW NOTES, TOPICS & REFERENCES:
- The importance of making sleep a priority, how many hours of sleep is enough?
- Sleep quantity vs quality – which is most important?
- The Sleep Heart Health Study (sleep apnea and it’s affects on heart health)
- Correlation between metabolic syndrome and sleep apnea
- Are you cheating yourself of sleep for more hours of “productivity”? How a full night’s sleep can benefit your work, creativity and productivity.
- The importance of the timing of your sleep, does it matter when you go to sleep and when you wake up?
- What can you do if you are alert and awake at bedtime.
- Understanding circadian rhythm.
- Your day time sets up your night time – tips for setting up a day that will encourage a better night’s sleep.
- The importance of bedtime rituals.
- How sleep can scrub out negative thoughts from the day prior.
- Why you might be waking up in the middle of the night.
- Understanding the various sleep cycles and what happens in each.
- Stay curious – 6 common signs that your sleep is not normal.
- If you have sleep apnea – do you NEED a CPAP machine?
- Is severe disordered sleep equivalent to smoking a pack of cigarettes?
- Why do some people sleep deeply and other people are more light sleepers?
- Sleep supplements and other natural remedies.
- A sleepy brain is a hungry brain.
AND MORE!
And of course, as always, we finish the interview portion of the show with a fun game of Would You Rather?
Be sure to stick around for the wrap up portion of the show where we talk briefly about:
- different types of magnesium, which are best for sleeping?
- bed time rituals and practices + things to consider for better sleep.
- why your low carb diet may be affecting your sleep.
LISTEN NOW ON ITUNES
References:
- How to Stock a Healthy Keto Pantry
- More Resetful Sleep Bedtime Yoga and Boosted Sleepy Time Yoga
- 10 Minute Grounding Meditation
- How to Take a Break from Coffee and Why You May Want to Consider It
- 14 day Caffeine-free Challenge
LISTEN NOW ON ITUNES
You can now subscribe to Between Meals on iTunes or Soundcloud.
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!
Sacred Self Care Guide for November 2018
Sacred Self Care Guide for November 2018 from Rising River Wisdom SchoolIn 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 November 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 Scorpio November 7th, 2018 8:02 am PST
Sabian Symbol: A Girl’s Face Breaking into a Smile – “Faith” By Michelle Prentiss
November’s New Moon of 2018 comes on the heels of Election Day, and is complex, surprising and powerfully regenerative. Strong feelings surround the lunation and the themes of faith, strength and the power and courage to move on in our lives, despite disappointments – are highlighted.
This Sun/Moon conjunction is in strong aspect to its planetary rulers Mars and Pluto – bringing a kind of stability to the unpredictable forces at work in the collective now, even in the face of the ongoing challenge of integrating and processing change.
Mars is also in a positive relationship to Venus Retrograde now in Libra, also supporting the energy of harmony.
Just prior to the lunation the revolutionary planet Uranus, (retrograde in Aries) squares the Nodal Axis of our Moon, moving now to Cancer/ Capricorn. Uranus is freedom loving- anything goes this week! The wild card energy of friction that we feel however, does point to a resolution from the trine from Neptune, actively beaming into the collective imaginative ways of creating our future.
The idea of blending opposing factors and creating something new is the key image of this Moon. An awareness of control in order to master our goals and objectives is also highlighted.
The development of a mature strength and faith in our ability to connect our wild and instinctual self with our civilized and cultured selves, to center our lives in love and trust learning to re-imagine and re-birth our lives graciously, to blend and harmonize is essential now. To do this we must be centered in what we appreciate in our lives, even as we wish for our ideals.
Here is a small New Moon Ritual To do for this Month, adapted from the Goddesscircle.net:
GIVE THANKS
As we open to the possibility of what is coming into our lives, this is a good time to offer thanks for all that has come in the last cycle. You can offer thanks to the Universe, to the deities or guides you work with, to your spirit animals, or anyone you want to give a special thanks to during this powerful time.
You can leave out an offering of your choosing somewhere outside like a piece of bread, some flowers, a crystal and say a few words of thanks such as:
“I give thanks with open arms For all that there has been
I open still for all that flows And comes from the unseen.” ~AraNew Moon affirmations are potent phrases of intent which you can use to anchor your work during the New Moon. You can light a candle before you say them and then speak ones that resonate with you or you can create your own as you are called. Here are some for Wednesday’s New Moon:
- “I am reborn with this New Moon”
- “I embrace the new beginnings opening to me this New Moon”
- “I am open to the unfolding path and synchronicity that flow into my world”
- “I let go of what is no longer serving me and open to what is”
- “I am open to receive”
- “I am wholly rooted in my truth”
You may write or speak wishes and goals. This lunation has the power to birth strong new life for many of our creative seeds. Blessed Be!
Read on for plant medicine and power animal guidance for this New Moon in Scorpio….
Between Meals Podcast // Bites Episode 07: How Do You Get Started?
Between Meals // Bites Episode 07 is the final in the 3-part series all about Motivation, Priorities and Small Steps. Based on your feedback and requests on these topics, we pulled together this series that I am so excited to share with you all.
In the first episode we talked specifically about motivation, what exactly that means and some ideas on how to critically investigate what you are doing that IS working and what you are doing that IS NOT working, so you can have some clarity in the process of getting to whatever it is that you seek for yourself and have an understanding of what exactly is acting as a barrier. In the second episode we talk all about priorities and making time so there is less pressure on seeking external motivation and needing willpower and there is more focus on creating systems and a process. It’s about creating habits that can one day be effortless, no negotiations needed.
After the checks and balances of the first two episodes, in this final episode we are chatting all about small steps and just diving in and getting started! All it takes is one small step. One step is action and action is momentum and this is what creates movement, shifts and change.
We are talking about the small steps, just doing a little something. Not always focusing on results or goals and instead creating habits.
ARE YOU READY TO COMMIT TO A FEW SMALL STEPS?
WHAT IS ONE SMALL STEP YOU CAN TAKE TODAY?
Don’t forget, be sure to listen to the first two part in this series Part One: How Do You Stay Motivated? and Part Two: How Do You Make Time for It? and head back to the archives, for more conversations similar to this, like Episode 02 we talk about finding our WHY, Bites Episode 04 we talk about Shoulding All over Yourself and even within the Bites Business Mastermind Series we have plenty of discussions surrounding perfectionism and comparison that pertains to this conversation, too.
Mark’s Podcast Episode: My Greatest Tip for Productivity
LISTEN NOW ON ITUNES
(listen on iTunes)You can now subscribe to Between Meals on iTunes or Soundcloud.
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!
Smoked Salmon Dip {Paleo, Gluten-free, Keto} + Video
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.
This Paleo Smoked Salmon Dip has turned into a bit of a mainstay when it comes to entertaining, it was my signature move this past holiday season. I’ve literally brought it to every party, event and dinner, from prior to Thanksgiving and including the holiday straight through Christmas and our New Year’s Eve celebrations, too. Over the summer it is a hit at BBQs and picnics, 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.
How I Support My Immune System + a New Supplement
How I Support My Immune System with a New Supplement*
This post and recipe were created in partnership with MegaFood®. I am proud to work with brands that care about the health of its consumers and the planet. 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.
As the seasons change, the kiddos are back to school, the holidays loom and the temperatures drop, this is an especially perfect time to prioritize foods, habits and supplements that will help to keep us healthy and take the necessary steps to support our immune health, when we need it most!
I am a firm believer in turning to our diet and nutrition first, when possible, to support our body’s natural processes and efforts. However, when it comes to acute treatment and support, along with deficiencies that may be hard to manage and remedy exclusively through our diet, I think supplementation is an incredible and super helpful option. Even the healthiest of eaters can’t always obtain essential nutrients from diet alone; this is when I turn to and recommend supplemental support. And I’m not alone – according to a recent survey distributed by MegaFood®, pioneer of premium supplements made with whole foods, 80% of respondents take vitamins and supplements, with 73% taking them on a daily basis.
Those who indicated they do not take vitamins and supplements say it is because they’re not sure they work (30%) or they don’t know what to take (27%). However, they did agree on one thing – an overwhelming majority of participants (87%) would take vitamins and supplements if they were made with real, whole foods. MegaFood is leading this trend by delivering essential vitamins and minerals in a way that nature intended, with REAL foods.
With all the buzz around non-GMO and organic certifications, and recently with news of the harmful chemical glyphosate being found in common foods, consumers will continue to look to brands like MegaFood that produce products that are GMO-free and tested glyphosate residue free and truly transparent. MegaFood was actually the first supplement brand to have its entire product line certified Glyphosate Residue Free by The Detox Project, and products boast additional certifications such as non-GMO, gluten-free, vegan and vegetarian, among others.
As I mentioned, supplementation during the fall and winter seasons can be a good way to fortify your immune system.* That’s why I’ve recently added MegaFood Acute Defense™ to my vitamin cabinet. This new product is made with Vitamin C, Zinc and Black Elderberry, together with bitter and phytonutrient-rich herbs, including echinacea and andrographis. When you feel the need, take two tablets three times per day for five days. Your immune system will thank you for the support!*
The active ingredients in Acute Defense™ are among my favorites for supporting immune health:
- Vitamin C and zinc are nutrients essential for healthy immune function*
- Black Elderberry fruit can be used in the early stages of seasonal challenges to support immune function*
- Echinacea and andrographis are herbs known for powering the immune system*
My Immune System Story
I have shared with you all many, many times the struggles I have faced throughout my entire lifetime with my underperforming immune system. It’s been a very long road of working to support and heal. It wasn’t until I went to school for nutrition and spent time reading, studying and researching the immune system that I finally got hold of my immune health.
Today I want to share the top 5 things I did to build up and boost my immune system, all 5 of which I still prioritize for the continued support of my healthy immune function! *
5 Things That I Did and Continue to Do to Support my Immune System:
Between Meals Podcast // Bites Episode 06: How Do You Make Time for It?
Between Meals // Bites Episode 06 is the second in a three-part series where we are chatting all about Motivation, Priorities and Small Steps. Based on your feedback and requests on these topics, we pulled together this series that I am so excited to share with you all.
In the first episode we talked specifically about motivation, what exactly that means and some ideas on how to critically investigate what you are doing that IS working and what you are doing that IS NOT working, so you can have some clarity in the process of getting to whatever it is that you seek for yourself and have an understanding of what exactly is acting as a barrier.
In this second part, I am excited to be sharing a tool that I recently implemented into my own life for prioritizing the things that I want to accomplish and felt I never had time for. Plus, we talk about getting systems in place for finding the time to develop new habits that will become as effortless as the ones that are just part of every day life. No negotiations or motivations needed. Again, I think it’s important to remember when we look to create habits and focus on the small steps of forward momentum, it really becomes so much less about a reliance on motivation and it isn’t about looking for the magical super powers needed to reach huge, unrealistic goals. Ultimately you have the freedom to worry less that you are ON or OFF track and it simply becomes about living the life you’ve cultivated for yourself by prioritizing what is most important to you RIGHT NOW.
Stay tuned for next weeks final episode in this three-part series, where we will talk all about small steps and getting started!Ultimately, I have to say that think the idea of willpower, self control and relying on motivations are kinda B.S., because to me when we rely on these as the means to get to where we want to go, it seems as if you are placing all hope in the idea that these strike right when you need them to and ultimately you aren’t taking responsibility for the process or for creating systems that will make the life you want to be living sustainable, effortless and simply just that, living. Not on track, not on the wagon, not on a diet.
I think just like your health, we really need to get to the root cause of what is stopping you from developing the new habits in the first place, as those are the true catalysts of making lasting change. In my opinion, also like your health, when it comes to your behaviors you need to be approaching things on a foundational level, rather than symptomatically. You just need to get systems in place that work for YOU, rather than beating yourself up for not reaching a goal or reverting to old habits because of a lack of future plans, when you finally do hit a goal. Because it then leaves it to either you did it or you didn’t, “you win” or “you lose”. Black and white. Right or wrong. When you don’t meet the goal, what is almost never acknowledged is that the problem actually isn’t you, the problem is the process (or the lack there of).
Some of what we investigate in this episode was actually quite hard for me to wrap my brain around as I began to implement them, myself. As a true Rebel (see Gretchen Rubin’s Four Tendencies), at least when it comes to my work, I always hated the idea of systems, habits and time blocking – the idea of it all always felt restricting and like I would lose my freedom to go with the flow in the process, but I have come to realize that in developing the habits and the systems, I finally have clarity in what I am doing. By creating daily habits and systems it has opened up my life and given me more freedoms than I ever knew, because I know what I am doing and I know when I have the space to just exist without flailing and feeling like I should be doing more. When I looked at my health journey and how I prioritize my wellness and vibrancy, those systems and those habits are exactly what has allowed me to be so successful, so it’s no different.
ARE YOU READY TO ASK YOURSELF IF YOUR GOALS /WANTS ARE A PRIORITY?
WE’D LOVE IF YOU SHARE YOUR PRIORITIES ON SOCIAL MEDIA – PLEASE TAG @TASTYYUMMIES!
Stay tuned for next weeks final episode in the series, all about small steps and getting started!
Don’t forget, be sure to listed to the first part in this series How Do You Stay Motivated? and head back to the archives, for more conversations similar to this, like Episode 02 we talk about finding our WHY, Bites Episode 04 we talk about Shoulding All over Yourself and even within the bites business mastermind series we have plenty of discussions surrounding perfectionism and comparison that pertains to this conversation, too.
LISTEN NOW ON ITUNES
(listen on iTunes)You can now subscribe to Between Meals on iTunes or Soundcloud.
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!
How To Make Cashew Cream {+ Video}
Dairy-free, vegan cashew cream is so wildly versatile, you are gonna love it. Sweet or savory, it’s perfect as a finishing sauce, a dip or even stirred into soups, stews and sauces. Learn how easy it is to make plus grab some of my most favorite cashew cream flavor variations, including a lightly sweetened vanilla bean and a smoky, cheezy, dairy-free chipotle cashew cream and LOADS of recipe ideas. Paleo, keto and Whole30-friendly.
If you’ve been reading Tasty Yummies for some time now, you know my love affair of cashews runs many, many years deep. It all started with a vegan cashew cheesecake I made, probably for the first time, like 10 years ago now and then finally shared here on the website in 2013 and it’s just exploded from there (see the bottom of the post for lots of recipes). Considering I exist somewhere between totally dairy-free and mostly dairy-free, cashews are absolutely heaven sent when it comes to recreating that creamy texture you get from dairy. From sauces to cheesecakes and even an amazing keto nut butter – I am continuously amazed at what I can create with cashews.
While I have LOADS of cashew cream based recipes from the past almost 9 years on Tasty Yummies, I am finally sharing my basic Cashew Cream recipe along with two additional flavor variations that I LOVE and make often. There really are an unending amount of variations of cashew cream depending on how you plan to use it and your taste and you can adjust the thickness and consistency by adding more or less water, plus there are also so many options for other ingredients you can add to adjust the flavors. But, I wanted to give you the basics so you could be on your way to create your own variations, too.
I have made versions of this cashew cream of mine so many times over the years from cooking demos at Whole Foods to private cooking lessons with dairy-free folks and EVERY SINGLE TIME, without fail, people refuse to believe that it’s cashews!!
Cashew cream has a really mild flavor, which I find allows it to be added to just about any type of cuisine or dish. Be sure to use raw unsalted cashews, not roasted, to yield the best texture and flavor. You can find raw organic cashews in the bulk aisle of most grocery stores or online with places like nuts.com, etc.
Be sure to scroll all the way through to get ALL of the many options for flavor options, ideas for how to use your cashew cream, along with some of my favorite cashew cream recipes plus I answer a few Cashew Cream FAQs!
Kale Salad with Roasted Salmon and Warm Blueberry Balsamic Vinaigrette {paleo, keto, gluten-free}
Kale Salad with Roasted Salmon and Warm Blueberry Balsamic Vinaigrette. I am SO excited to share this delicious recipe inspired by my recent travels with The Feedfeed to Cascadian Farm’s home farm in Skagit County, Washington. Plus, I am sharing all of the incredible stuff I learned about their organic farming practices, from their commitment to regenerative agriculture, to the importance of crop rotation, cover crops, pollinator fields, soil health and so much more! We are also talking about this brain-boosting, nutrient-packed Kale Salad with Roasted Salmon and Warm Blueberry Balsamic Vinaigrette, why frozen can sometimes actually be better than fresh and lots more!
You may remember a while back in my Kimchi Cauliflower Fried Rice Post where I shared that I would be heading to the Pacific Northwest with Cascadian Farm and The Feedfeed – hopefully you caught our amazing adventures over on Instagram in real time (and if not, you can still see the trip in my Highlights).
To fill you in on that magical trip, we spent the entire day on Cascadian Farm’s home farm in Skagit County, Washington. This USDA certified organic farm, set on 90 acres of land, was the most picturesque and inspiring backdrop, perfect for learning all about their farming practices, their approach to organics, sustainability, regenerative agriculture and more. The Cascadian Farm home farm is actually a testing ground for organic and regenerative agricultural practices, the results of which help inform best practices across our partner farm network of suppliers.
We had the opportunity to get our hands dirty in the soil that they work so hard to manage, protect and improve, for us, the land, their farmers and their community, we ate wild berries we picked straight from the vines. I played with friends, old and new, making gorgeous fall-inspired wreaths from flowers we picked from the pollinator fields and we finished the day enjoying the most incredible locally-sourced and seasonally inspired meal right there in the fields on the farm, the majestic mountains towering over us.
Most importantly, I got to have the conversations that I love to have, chatting about regenerative agriculture and why it’s SO vital we nourish and give back to our land and soil, we learned more about Cascadian Farm’s commitment to these practices – that at this point, in my mind, is absolutely non-negotiable when we are talking about the future of our planet and our food!
Between Meals Podcast // Bites Episode 05: How Do You Stay Motivated?
Between Meals // Bites Episode 05 we are chatting all about Motivation, Priorities and First Steps. Motivation is defined as your general desire or willingness to do something. Based on your feedback and requests on these topics, we pulled together a series of three mini BITES episodes and this first episode is ALL about MOTIVATION.
I have to be honest, it was a bit of a challenge in some ways for me to wrap my brain around what I wanted to share and communicate with you all on this idea. Motivation is an interesting and pretty huge topic. There are some areas of my life personally, like my health, nutrition and fitness, (which are the areas that most of you asked about) where motivation doesn’t exactly feel like a factor at this point. I have a lifestyle built on a series of choices I have made and continue to make and habits I have formed and implement.
That’s not to say motivation never played a role, but I am so deeply invested in and the habits are so rooted, for many of these things, it rarely feels like there is a reliance to get motivated or a need to find it. There’s not ever a negotiation, it’s just what I do.
So, I had to really sit with it all and look back at where I started, to truly wrap my brain around what I could share with you all, but I also spent some time investigating the areas of my life where I maybe DO struggle with the motivation and I took a look at the steps necessary for prioritizing the things I really and truly want.
I am excited about this series and I am also really looking forward to hearing from all of you on what resonates with you, what you still struggle with and to keep the dialogue flowing.
Don’t forget, head back to the archives, for more conversations similar to this, like Episode 02 we talk about finding our WHY, Bites Episode 04 we talk about Shoulding All over Yourself and even within the bites business mastermind series we have plenty of discussions surrounding perfectionism and comparison that pertains to this conversation, too.
LISTEN NOW ON ITUNES
(listen on iTunes)You can now subscribe to Between Meals on iTunes or Soundcloud.
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!
Healing Golden Bone Broth Latte
This Healing Golden Bone Broth Latte is an inflammation-fighting, immune system boosting, super drink and it’s full of comforting, healthful goodness!
Part of living life to it’s fullest and getting out there to travel and experience the world – is being exposed to things. Foods, illnesses, germs, bacteria, toxins – it can definitely take it’s toll on your immune system. I am proud that despite having several autoimmune diseases, my tireless work to maintain my health and vitality, along with how I’ve worked hard train my immune system and it’s little warriors to do their job and do it well – it’s all working! I feel great, I beat illnesses swiftly, if they do take hold and I am not knocked on my ass with every little life shift, stress or travel – which, truthfully, is basically what the majority of the first 30 years of my life was all about. The fight of one illness right to another, bronchitis, swine flu, respiratory infections, every stomach virus or flu around, I had chronic allergies and all the other usual signs of a compromised immune system.
(From September ’17) I can always tell, with loads of travel and eating a bit differently that I traditionally would at home when I am on the road, later nights and longer days – that I have definitely asked a lot of my little immune system army in a short amount of time. And while they’ve been keeping up with their end of the deal to keep me well, I can certainly feel that my body is definitely working overtime right now to keep it that way. I love that I can chill and know that all of my hard work protecting my immune system was important and now I sit back and let it do it’s work.
Between Meals Podcast. Episode 05: Keto Confusion, Myths & Dropping the Dogma
When it comes to keto, I hear the same questions time and time again from so many of you, from my clients and family members, as well I am constantly observing a general overabundance of rumors and myths. The keto confusion is SO REAL! Keto is a super trendy nutritional approach right now, with very good reason, and while I find there is lots of misinformation and misconceptions, I truly believe the benefits and potential, for so many, is getting lost in the dogma, the rules, the unimportant details and straight-up myths.
In episode 5 of the Between Meals Podcast, I am joined by Leanne Vogel of Healthful Pursuit and we take on the most common keto rumors, we answer a few questions from my readers, we chat about the keto misconceptions we encounter most often, Leanne shares her thoughts on carb-ups, plus how to know when to do it and so much more!
LISTEN NOW ON ITUNES
SHOW NOTES, TOPICS & REFERENCES:
- Download Keep it Simple Keto, my brand new FREE 7 Day Quick Start Guide to Keto.
- fat loss isn’t the only purpose of the keto diet
- keto isn’t ALWAYS about changing our bodies
- health isn’t a static definition or a destination
- we discuss common keto myths like: don’t have to eat fat to burn fat, protein kicks you out of ketosis, a calorie is a calorie, etc.
- do you need to follow specific macros or static percentages?
- when tracking ketones is helpful and why it may actually be working against you.
- do you have to eat dairy?
- carb ups – how to know when it might be a good idea and some suggestions on how to approach it – timing and not fearing, using to your benefit
- the potential risks with getting lost in the rules
- practical tips for making keto work for YOU and learning how to customize your approach for your goals
AND MORE!
And of course, as always, we finish the interview portion of the show with a fun game of Would You Rather?
References:
- Leanne’s Instagram Post about her Bathing Suit Body
- Robb Wolf video debunking gluconeogenesis and how protein is NOT going to ruin your keto efforts
- Nutrition Tips for More Energy. Avoid the Afternoon Crash
Be sure to stick around for the wrap up portion of the show where we talk briefly about:
- intermittent fasting
- keto for those struggling with imbalanced hormones deficiencies, PCOS, Hashimoto’s Disease and more
- + we give you some tips on how to answer ‘is this food keto?’
Get more from Leanne Vogel:
- Leanne’s free keto starter guide!
- Happy Keto Body Sign up for updates on Leanne’s 12-week online keto program for women, relaunching in 2019!
- The Keto Diet Podcast, hosted by Leanne (Be sure to check out Ep 66 featuring, yours truly – Beth Manos Brickey ☺ )
- Leanne’s Keto Unlimited group, a Patreon community where she shares behind the scenes insight on her new paperback, keto inspiration, and tons of exclusive member benefits.
Follow Leanne on Instagram, Facebook, and YouTube
LISTEN NOW ON ITUNES
You can now subscribe to Between Meals on iTunes or Soundcloud.
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!
How-to Stock a Healthy Keto Pantry
Today we are chatting all about how to stock a healthy keto pantry and just a little spoiler alert for you…. these pantry staples are NOT exclusive to those eating low carb or taking a keto-focused approach to their diet, truly this pantry list is all about a focus on real food, healthy fats, smarter snacks and foods that will support your vibrant well being!
If you aren’t stocked with the right foods, if you don’t have the healthful options easily accessible to you, it’s really hard to make the right decisions for your health. I’m sharing some of my favorite keto pantry must-haves along with the best and most affordable ways to stay stocked up! So this way your pantry will be full and your wallet won’t be empty.
Keep this list of healthy keto pantry staples handy, this is the list I share with all my nutrition clients looking to have a well-stocked pantry with the best-of-the-best real food basics!
Most importantly, I want to show you that eating healthy and eating well doesn’t have to bankrupt you. We know the cost of health foods is an investment in our future and our health, but sometimes if feels like we need a second job just to pay for it all. But, by planning ahead and having a system in place to stock your healthy pantry, you can keep these healthy foods on hand, and keep your costs down.
I am partnering with Thrive Market to show you in my latest video, how I stock my healthy keto pantry, sharing my actual most recent order to stock-up, PLUS we have a special deal for the Tasty Yummies community, where you can save an additional 25% off your first order, a FREE 30 day trial membership, plus FREE shipping on orders over $49. This is all on top of their already discounted prices of 25 – 50% off standard retail.
HOW-TO STOCK A HEALTHY KETO PANTRY:
Sacred Self Care Guide for October 2018
Sacred Self Care Guide for October 2018 from Rising River Wisdom SchoolIn 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 October 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 Libra October 8th 8:46pm PDT By Michelle Prentiss
All new Moons are times of beginnings and creating fresh starts in our lives.
This New Moon is in the airy; Venus ruled sign of Libra, which happens to be the only sign of the zodiac to be represented with an inanimate symbol. (the scales of justice). Libra has domain over the time of the year when the days and nights are of equal length and its energetic operation is to create balance and moderation wherever it is positioned.
Venus, the ruler of our lunation, has recently retrograded in Scorpio – pointing to a huge emphasis on the dance between our deep inner needs and the needs of others.
Mars, the warrior planet conjunct Black Moon Lilith in Aquarius creates friction with Venus, resulting in a collective and personal energetic imperative to acknowledge the depth of any hidden pain or trauma in our past experience. This expression is urgent and a necessity in moving forward healthily into the future. Neptune in Pisces helps the process by beaming down a light of empathy for ourselves and connection to others stories.
Make sure to let off steam safely and hold compassion for yourself and others while expressing yourself around this Moon. If any power struggles ensue, between our feminine “receptivity” and “masculine” activity, Libra’s message holds the key – there must be room for both.
Pluto in Capricorn steps in to the mix too, creating friction with the new Moon- but also stability. Pluto is invested in evolving us-often through the death/ re-birth process of growth. In Capricorn it’s evolving all of our structures, habits or authorities, demonstrating what need re-birthing.
Libra season points to peace, but in order to find it sometimes things in our lives need to be transformed before being brought into balance.
As in an alchemical process dissolution precedes coagulation.
Let the things go that need to be released before setting new plans in motion this New Moon. Take a deep dive into your thoughts and beliefs, wishes and dreams. If you do the work of exploring this terrain and balancing self-exploration with action intended to better your world, this can be a powerful time period of metamorphosis and manifestation!
Here is a small ritual for balance adapted from Thoughtco.com:
You’ll need a black candle and a white one of any size, although tealights probably work best. Make sure you have something safe to put them in, either a candleholder or a bowl of sand.
Light both candles, and say the following:
A balance of night and day, a balance of light and dark
Tonight I seek balance in my life
as it is found in the Universe.
A black candle for darkness and pain
and things I can eliminate from my life.
A white candle for the light, and for joy
and all the abundance I wish to bring forth.
At the time of the equinox,
there is harmony and balance in the Universe,
and so there shall be in my life.Meditate on the things you wish to change. Focus on eliminating the bad, and strengthening the good around you. Put toxic relationships into the past, where they belong, and welcome new positive relationships into your life. Let your baggage go, and take heart in knowing that for every dark night of the soul, there will be a sunrise the next morning.
Read on for plant medicine and power animal guidance for this New Moon in Libra….
Cast Iron Skillet Crispy Kale
Cast Iron Skillet Crispy Kale is a favorite easy weeknight side dish for us. Cast Iron Skillet Crispy Kale is ready in under 10 minutes, under 5 if you are in a rush and don’t care about the crispiness factor. Best part, kale is one of the most nutrient-dense foods on the planet, so this Cast Iron Skillet Crispy Kale tastes great and it’s great for you, too! WIN WIN!
I am all about the simple, easy, weeknight dishes but I especially love nutrient-dense, brain-boosting foods that are easy to prepare and include in the weekly repertoire.
One of the world’s most nutrient dense foods, kale is an inexpensive way to load up on important vitamins, minerals and other nutrients. Kale is incredibly rich in Vitamin C (more than 4.5 times what you can find in spinach and 1 cup of raw kale has more vitamins C than a whole orange). Kale is also one of the world’s best sources of Vitamin K, with 1 cup of raw kale containing more than 7 times the recommended daily amount, Vitamin K is an important nutrient involved in blood clotting.
Kale is also a great source of B6 and other B Vitamins. Kale like other leafy greens is a rich source of antioxidants, specifically Beta-Cerotene, an antioxidant the body can turn into Vitamin A, along with various polyphenols and flavonoids, including two flavonoids, quercetin and kaempferol known for being heart protective, anti-inflammatory, anti-viral and so much more. Kale actually contains over 45 different flavonoids! WOAH!
Lutein and zeaxanthin, catenoid antioxidants these are the nutrients that give kale its deep, dark green coloring and they are protective against macular degeneration and cataracts. Kale is also high in many minerals people are often deficient in, some of the minerals found in kale include calcium, magnesium, manganese, potassium, phosphorus, zinc, copper, iron, to name a few.
Chocolate Smarter Smoothie {Keto, Paleo, Vegan-option} + Video
My Chocolate Smarter Smoothie is my most favorite, most often made smoothie. Loaded with flavor and a thick, rich and creamy texture, this blood sugar balancing meal replacement shake gives you enough protein, fat and fiber to keep you full for hours on end and it’s loaded with so much goodness.
In case you missed it over on Instagram, I am calling this week Smoothtember Week and it’s a full week all about the Smarter Smoothies. In addition to sharing the brand new video for my Smarter Smoothies formula, this week I will be sharing three of my personal, MOST favorite Smarter Smoothie recipes. These are my classic go-to smarter smoothies then I come back to, time and time again!
Today, I am sharing my most favorite of all smoothies EVER my Chocolate Smarter Smoothie. As a chocolate lover, through and through, this is one of my absolute favorites. It’s rich, creamy, it has so much flavor and despite tasting like a dream, I don’t have to be worried about consuming a candy-bar worth of sugar at my first meal. This is great when I am looking for a quick and easy post-workout meal or often I will use as my afternoon meal, if I am not looking for a larger meal.
This Chocolate Smarter Smoothie skips out on the fruit and the sweet stuff, so you’ve got all the flavor of a chocolate shake, without a ton of sugar. This recipe uses cauliflower rice to create a delicious creamy texture, but you can also use frozen zucchini If you want additional greens add some baby spinach. If you are looking to add some carbs, try a little frozen butternut squash or a fruit that you love, strawberries or raspberries pair really nice with the chocolate.
Finally, chocolate is an amazing superfood loaded with antioxidants, polyphenol and many minerals, it has been shown to be anti-inflammatory and to support lowering insulin resistance. Read more about the benefits of chocolate here.
As always, this smoothie is creating my Smarter Smoothies formula. If every meal-replacement smoothie that you create has adequate protein, fat and fiber, if you make sure you are getting loads of nutrients from leafy greens, veggies and/or herbs and you add those crunchies on top, so your digestion is working at it’s full potential – you will always be getting everything you need! The fruit and those bonuses/boosts we talk about in the Smarter Smoothies post, those are extras – have fun with those, but don’t make the sugary fruits the shining star!
Golden Spiced Smarter Smoothie {Keto, Paleo, Vegan-option} + Video
My Golden Spiced Smarter Smoothie is my go-to smoothie when I am looking for a post-workout complete meal and it’s perfect for the fall and winter months, in all it’s cozy aromatic spices. This blood sugar balancing meal replacement shake gives you enough protein, fat and fiber to keep you full for hours on end and it’s loaded with so much goodness.
In case you missed it over on Instagram, I am calling this week Smoothtember Week and it’s a full week all about the Smarter Smoothies. In addition to sharing the brand new video for my Smarter Smoothies formula, this week I will be sharing three of my personal, MOST favorite Smarter Smoothie recipes. These are my classic go-to smarter smoothies!
Next up, I am sharing my Golden Spiced Smarter Smoothie. This smoothie is one of my absolute favorites, when I am looking for a quick and easy post-workout meal, with flavor, vibrant color and lots of healing benefits!
This Golden Spiced Smarter Smoothie is loaded with so much good stuff, it’s crazy! The reason I particularly love this smoothie post workout is the carbohydrates from the butternut squash, while it’s under 12 net carbs (less if you make this two servings), it’s still a bit more than my traditional smoothies, since they tend to be quite low carb. It’s a nice way to replenish, without the crash of many other carbohydrates, it’s especially great after a more intense workout, I will actually add more like 3/4 to 1 cup of the squash if it’s more of a carb-up meal or if I am making servings for two.
The ground turmeric is also a nice addition as it’s a powerful anti-inflammatory that is wonderful for supporting your muscles and joints after a workout – read more about the benefits of turmeric here, (this is the already boosted turmeric powder I use, most times). Obviously more or less turmeric will change the golden color of the smoothie, I recommend going with 1 – 2 teaspoons, based on what you prefer taste wise. But please BE CAREFUL, turmeric will stain your hands, clothes and basically anything it touches. Of course, we are also getting amazing benefits for our muscles and our recovery with the high-quality full amino acid profile protein by way of the grass-fed beef isolate protein (this is the one I prefer), a high-quality protein is necessary for repairing and rebuilding your muscles.
I prefer to use Ceylon cinnamon in my pumpkin pie spice blend, because Ceylon cinnamon has been shown to lower fasting blood glucose levels. Is a little cinnamon in your smoothie gonna cure your diabetes, nuh uh, but it you are in the prediabetic range, adding a little Ceylon cinnamon to your diet every day, may offer some help in your blood sugar management.
Our fat is working to keep us full and satiated, it helps to mitigate blood sugar spikes, and when using MCT oil, you get an easy-to-burn fuel source that brings a nice hit of energy. Of course, the fiber, as usual is great for keeping you full and satiated, as well as feeding your healthy gut microbiome.
As always, this smoothie is creating my Smarter Smoothies formula. If every meal-replacement smoothie that you create has adequate protein, fat and fiber, if you make sure you are getting loads of nutrients from leafy greens, veggies and/or herbs and you add those crunchies on top, so your digestion is working at it’s full potential – you will always be getting everything you need! The fruit and those bonuses/boosts we talk about in the Smarter Smoothies post, those are extras – have fun with those, but don’t make the sugary fruits the shining star!
Classic Green Smarter Smoothie {Keto, Paleo, Vegan-option} + Video
My Classic Green Smarter Smoothie is a blood sugar balancing meal replacement shake that gives you enough protein, fat and fiber to keep you full for hours on end and it’s loaded with so much goodness.
In case you missed it over on Instagram, I am calling this week Smoothtember Week and it’s a full week all about the Smarter Smoothies. In addition to sharing the brand new video for my Smarter Smoothies formula, this week I will be sharing three of my personal, MOST favorite Smarter Smoothie recipes. These are my classic go-to smarter smoothies!
First up, I am sharing my Classic Green Smarter Smoothie. This is my go-to when I want a vibrant green smoothie, loaded with all the good stuff!
I often notice that folks’ (and especially smoothie and juice shops) their Green Smoothies have so much sugary fruit that while they taste so freakin’ amazing, if you take a look at what’s in there, you are consuming an incredible amount of sugar in one sitting. Oh and newsflash, it’s liquified, so there’s no chewing, there’s no slowing things down, it’s just a straight mainlined shot of sugar (fructose) to the liver.
Yes, I know that sugar from fruit isn’t exactly the same as sugar, it’s not refined. It’s not manmade.
And let me just stop you… absolutely I am 100% aware that fruit has tons of vitamins, minerals, antioxidants and loads of benefits – totally! Great, yes, it’s better than a candy bar in that way. But, when we are strictly talking about blood sugar, blood sugar hormones, hunger hormones and all that other stuff going on inside out body, sugar is sugar is sugar. Sorry, but that’s the truth. Want some frui? Eat one single whole piece of in-season fruit, with the fiber in tact. Chew it. Enjoy it. But, it’s best to keep the fruits in your smoothie, to a minimum.
The main reason I care so much when it comes to meal replacement smoothies , is when you craft that Green Smoothie with a ton of sugar, and you aren’t cognizant of the protein or fat that you include, this is why you are hungry in about an hour, reaching for more stuff to give you a quick hit of energy and next thing you know, before lunch you’ve blasted through a ton of calories, sugar and you’re still tired and not satiated.Read more here about the importance of building your meals smarter for a day of lasting energy, so you can avoid that afternoon crash.
This is where my Smarter Smoothies formula comes in super handy. If every meal-replacement smoothie that you create has adequate protein, fat and fiber, if you make sure you are getting loads of nutrients from leafy greens, veggies and herbs and you add those crunchies on top, so your digestion is working at it’s full potential – you will always be getting everything you need! The fruit and those bonuses/boosts we talk about in the Smarter Smoothies post, those are extras – have fun with those, but don’t make the fruit the shining star!
