Tag Archives: tasty yummies

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

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

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

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

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

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

    Read the rest of this entry »

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

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

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

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

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

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

    Read the rest of this entry »

  3. Sacred Self Care Guide for February 2018

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

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

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

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

    Sacred Self Care Guide for February 2018

    New Moon Wisdom from Michelle Prentiss

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

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

    Read the rest of this entry »

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

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

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

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

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

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

    Read the rest of this entry »

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

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

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

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

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

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

  6. 70+ Easy Low Carb Keto Dinner Recipes

    Keto Dinner Recipesketo recipes keto meals weeknight meals low carb recipes keto dinner recipes low carb dinner recipes

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

    70+ Easy Low Carb Keto Dinner Recipes

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

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

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

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

    Read the rest of this entry »

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

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

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

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

    Read the rest of this entry »

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

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

    Instant Pot Buffalo Chicken Soup {Paleo, Keto}

    Paleo Instant Pot Buffalo Chicken Soup {Keto, Whole30}

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

    Read the rest of this entry »

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

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

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

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

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

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

    Read the rest of this entry »

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

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

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

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

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

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

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

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

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

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

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

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

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

    Read the rest of this entry »

  12. Sacred Self Care Guide for January 2018

    Rising River Wisdom School

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

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

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

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

    Sacred Self Care Guide for January 2018

    New Moon Wisdom from Michelle Prentiss

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

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

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

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

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

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

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

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

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

    Read the rest of this entry »

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

    How-to Make Perfectly Roasted Vegetables

    How-to Make Perfectly Roasted Vegetables

    How-to Make Perfectly Roasted Vegetables: Tips and Tricks

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

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

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

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

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

    Read the rest of this entry »

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

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

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

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

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

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

    Read the rest of this entry »

  15. 11 Natural Ways to Boost Your Immune System

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

    11 Natural Ways to Boost Your Immune System

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

    Go With Your Gut

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

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

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

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

    Read the rest of this entry »

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

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

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

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

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

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

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

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

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

    Read the rest of this entry »

    References   [ + ]

    1.http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0108178
    2.https://www.cambridge.org/core/journals/journal-of-the-international-neuropsychological-society/article/relationship-of-lutein-and-zeaxanthin-levels-to-neurocognitive-functioning-an-fmri-study-of-older-adults/128FA33729CB102A1DC5ACAAFF7D972D
    3.http://journal.frontiersin.org/article/10.3389/fnagi.2016.00297/full
  17. Smoked Salmon Dip {Paleo, Gluten-free, Keto}

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

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

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

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

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

    Read the rest of this entry »

  18. How I Stay Vital with Vital Proteins

    How I Stay Vital with Vital Proteins

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

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

    Beth’s Top 5 Vital Products from Vital Proteins:

    Read the rest of this entry »

  19. Paleo Biscuits and Gravy {gluten-free, low-carb, keto, dairy-free}

    Traditional southern comfort food, these Paleo Biscuits and Gravy are an updated version of a classic recipe. A simple-to-make low-carb biscuit gets loaded up with this tasty, rich, homemade dairy-free and grain-free sausage gravy. A delicious, healthier, low-carb breakfast – it’s an especially perfect option for your holiday brunch!


    Paleo Biscuits and Gravy {gluten-free, low-carb, keto, dairy-free}

    Paleo Biscuits and Gravy {gluten-free, low-carb, keto, dairy-free}

    There’s something about the holidays that really amps up my wants and urges to feed people. To give them the foods that bring them comfort and the meals that incite family, tradition and love. Nourishing people is how I show love.

    Cozy, thoughtfully prepared dishes made with love reminds us of where we’re from, of the people we love the most and of times where we are more content.

    Read the rest of this entry »

  20. Homemade Chai Concentrate {+ Video}

    Making your own Chai Concentrate at home means you can make this warming spiced tea to suit your exact personal tastes and it’s far easier than you might think. Make sweetened or unsweetened and adjust the spices to your personal taste. Use any milk or non-dairy substitute you like and serve it hot or over ice.

    Homemade Chai Concentrate Recipe {sweetened and unsweetened}

    Homemade Chai Concentrate Recipe {sweetened and unsweetened}

    Homemade Chai Concentrate. This recipe is nearly 7 years old, at this point, and it’s still a major favorite of mine. It’s so so easy to make and you can customize your own recipe to exactly what you are looking for in your chai. I like mine spicy, with a strong tea flavor and with a subtle sweetness, if any at all. I personally find the packaged chai concentrates from the grocery store and at most coffee shops to really lack that nice spiced flavor I love and many times they are just far too sweet for me. Most are loaded with preservatives and other less than desirable ingredients. Why though?

    Chai is one of my favorite, comforting drinks to cozy up with, especially in the colder months. Plus, with the holidays upon us, it’s important to note that this is the perfect thoughtful handmade gift to bottle up and give to your chai-loving friends. Package with a cute label (FREE download included below for my printable labels you can easily customize) or label and enjoy the smiles and praise.

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  21. Matcha White Hot Chocolate with Matcha Marshmallows {Paleo w/ Keto Options}

    This Paleo Matcha White Hot Chocolate is a cozy, winter dream come true. Frothy, luscious white hot chocolate meets a classic rejuvenating matcha latte, with all kinds of nutritious, superfood goodness you can feel good about – from antioxidants to healthy fats plus healing, immune-boosting, gut-healing collagen. The maple-sweetened paleo matcha marshmallows on top, those are totally optional, but listen – don’t be stupid!  

    Matcha White Hot Chocolate with Matcha Marshmallows {Paleo w/ Keto Options}
    Matcha White Hot Chocolate with Matcha Marshmallows {Paleo w/ Keto Options}

    This Matcha White Hot Chocolate is practically a superfood tonic disguised as a treat! First and most importantly, this delightful, healthful treat features Vital Proteins brand new Matcha Collagen. Antioxidant rich matcha tea, can help fight free radicals in the body and promote long-term health. Matcha being the whole leaf, ground, also contains 137 times the amount of free radical-fighting antioxidants as any other green teas. The matcha is combined with high-quality grass-fed collagen which promotes bone, joint, and skin and digestive health. Collagen is the most abundant protein in the body and is responsible for supporting, healing and sealing the gut plus maintenance of healthy connective tissues, such as bones, joints, skin, hair, and nails. Read more about the benefits of collagen here.

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