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Between Meals Podcast. Episode 36: The Return of Mark. A Couple’s Q&A.
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No. 36 | The Return of Mark. A Couple’s Q&A.
My trusty partner in crime, Mr. Mark Brickey came back after some time away, for a little Q&A episode. We are answering some of your burning questions.
Check out Mark’s podcast Adventure’s in Design
For a more in depth discussion about trauma check out episode 15 with Dr. Keesha Ewers
If you have a question you would like answered on an upcoming episode of the podcast please submit it here – I hope to do a once-a-month Q&A episode if there are enough questions.
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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!
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Between Meals Podcast. Episode 35: Is Your Healing Diet Causing Disordered Eating?
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No. 35 | Is Your Healing Diet Causing Disordered Eating?
On this episode of the Between Meals Podcast I am joined by Jessica Flanigan.
Jessica Flanigan is a Clinical Nutritionist, Co-Founder of The Institute of Spiritual Coaching and is the author of the first mind-body book about Autoimmune Disease; The Loving Diet. She has spent the last six years of her clinical nutrition practice focusing on working with clients in Autoimmune Paleo, but has since moved on to more advanced functional medicine based gut restoration applications to remove restriction from her client’s protocols and work with clients struggling with disordered eating with her program Transformational Eating.
In this episode we are investigating and discussing:
– If you’ve ditched diet dogma and you are now profoundly anti-diet are you still following dogma?
– Are you walking through your life seeking safety externally?
– How to heal with love instead of fixing through restriction.
– Our bodies are not built for perfection.
– How to face the parts of you that are painful in your self love journey
– When restrictive diets result in food fear.
– Believing that life is not against you and finding the benefits and lessons in the challenges.
– How to make room for the parts of yourself that are experiencing suffering and shame.
– Self acceptance and neutrality, without judgement.
– How to modulate the immune system when you are experiencing chronic illness
– How can you learn to trust yourself and when it might be time to leave the current approach behind?
– Implementing self forgiveness and loving compassion.
– and so much more.
If you want to learn more about Jessica Flanigan:
Check out her website
Her book The Loving Diet
The Institute of Spiritual Coaching
Read her article The Silent Truth: AIP, Restrictive Diets, Disordered Eating and Orthorexia
LISTEN NOW ON ITUNES
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You can now subscribe to the Between Meals Podcast on Apple iTunes, 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!
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Low Carb Banana Bread {paleo, keto, gluten-free, dairy-free}
This delicious, low carb banana bread is only sweetened with a few ripe bananas and it’s so delicious, super satisfying and perfectly subtle. Grain-free, dairy-free, paleo and keto-friendly.
I don’t exactly love straight-up bananas, personally, but Mark often requests having a bunch on hand. I will occasionally add them to our organic CSA box (community supported agriculture) that gets delivered to the house each week. But, often, he won’t eat all of them and then they get a bit over ripe. YUCK! Literally one of my least favorite things, in the entire world. Usually I just peel them and freeze for smoothies, but this most recent time, it felt like a perfect reason to make banana bread, a treat I haven’t made in maybe nearly a decade. (not joking)
For my low key sweet taste buds, the ripe bananas are the perfect sweetener – nothing extra needed. I find for my palate, the subtle sweetness from a ripe, in-season fruit, some coconut cream, super dark chocolate or even just caramelized, roasted veggies – these are often plenty sweet for me to satisfy that important taste. I absolutely don’t believe sweet is a taste that needs to be avoided but redefining the relationship that we have with sweet is the ultimate goal. These beautiful, nuanced, naturally sweet flavors from real whole foods can easily get missed when we flood our taste buds constantly with sugar or sugar alternatives. This is what leads to the constant sugar cravings and needing more and more sweet stuff. Imagine if a piece of fruit were enough!! Talk about taking away the power a food has over us (ahem, this is what sugar is best at) and experiencing true food freedom.
If reducing your sugar intake is still fairly new for yo and you are worried bananas as a sweetener might not cut it for you, I challenge you to give it a try and then you can always consider a light drizzle of honey over your warm, toasted banana bread. Or you can always add a tablespoon or two of coconut sugar or date sugar to the batter. Some dark chocolate chips might also be a nice addition to the bread, too, if that’s your thing. Mmmmmm.
How to Make Low Carb Banana Bread:
The most important step is the super ripe bananas, they bring the flavor and the sweetness here. Regular ripe bananas will be far less sweet. If your bananas have green tips, that’s awesome for a lower sugar fruit option, but they tend to be more starchy and less sweet and you definitely won’t be able to mash them up.
Flour Options for Low Carb Banana Bread:
Next, the almond flour is the star here!! This recipe was developed and tested with blanched almond flour. Be sure to go with a blanched fine almond flour, an almond meal with the skins included in the flour will likely results in a slightly different texture. If you can’t have almond flour, you can experiment with another nut flour, like cashew flour, macadamia flour or hazelnut flour. Sunflower seed flour may work, but be aware that the baking soda combined with sunflower seed flour can result in a green color due to chlorophyll present in the seeds, half the baking soda and add 1 teaspoon of cream of tartar. You might also try oat flour or an all-purpose gluten-free flour, while not grain-free or low carb, these might work for some of you, they *should* substitute 1:1. Please note – I have not tested ANY of these, so experiment at your own risk and please report back if you do. You CANNOT swap coconut flour for almond flour as a 1:1, they are totally different flours and they behave and react completely different. Coconut flour is more absorbent. A good starting point if opting for coconut flour would be to use 1 cup of tapioca flour and 1 cup of coconut flour in place of the 2 cups of almond flour and add two additional eggs. Again, these are educated guesses, this HAS NOT been tested on my end.
Optional Add-ins for Low Carb Banana Bread:
Add in your favorite nut or seed, walnuts, pecans or hemp seeds are really great options. You can also add in dark chocolate chips or chunks, cacao nibs, cranberries, raisins or other dried fruit. You can also add cut up bananas to the top of your loaf just before baking.
Ingredients
- 2 cups blanched superfine almond flour
- ¼ cup arrowroot starch, tapioca starch would also work*
- 1 teaspoon baking soda
- ½ teaspoon baking powder, use or make a paleo baking power, if necessary
- ¼ teaspoon fine sea salt
- 2 teaspoons ground cinnamon
- generous pinch ground nutmeg, optional
- 4 small-medium very ripe bananas, or 3 large, mashed well (measures to a bit over 1 cup)
- 4 large eggs, room temperature
- ¼ cup ghee, melted (melted coconut oil, avocado oil or melted butter would also work)
- 1 tablespoon vanilla extract
Instructions
- Preheat the oven to 350ºF. Line a small loaf pan (my pan was 7.5 X 3.5 inches) with parchment paper strips, leaving two inches of overhang on the sides of the pan. Lightly brush or spray the lined pan with oil.
- In a large bowl, whisk together the almond flour breaking up any big clumps, arrowroot starch, baking soda, baking powder, salt, cinnamon and nutmeg.
- In a medium bowl, whisk together the mashed banana, eggs, vanilla and ghee (or coconut oil) until well combined.
- Stir the wet ingredients into the dry, slowly. Stir by hand until it is smooth and no clumps of flour remains.
- Transfer the batter to the prepared pan. Gently tap the pan on the counter top to distribute the batter and eliminate any air pockets.
- Bake in the preheated oven for 50-60 minutes until it's a nice deep golden brown color on top and set and a toothpick inserted in the center comes out clean. (if the top of the loaf starts to brown too quickly, tent it with foil).
- Using the parchment paper strips that overhang, carefully lift up and remove the banana bread from the pan and transfer it to a wire rack to cool. Carefully remove the parchment paper so the bread can cool.
- Allow to cool at least 30 minutes. Cut into 10-12 slices, serve and enjoy.
Notes
if you wish to skip the arrowroot or tapioca starch, try instead ground golden flaxseed meal -
Between Meals Podcast. Episode 34: It’s My Birthday and I’ll Cry if I Want To
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No. 34 | It’s My Birthday and I’ll Cry if I Want To
In this special episode of the Between Meals Podcast I am sharing WHY I am crying as I turn 40 today!!
I am sharing a really pivotal moment in my healing journey and why this birthday is especially meaningful for me.
Plus I am sharing 40 quick thoughts and lessons I have learned along the way.
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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!
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Between Meals Podcast. Episode 33: Taking Ownership of Your Choices
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No. 33 | Taking Ownership of Your Choices – I Don’t vs. I Can’t
Sometimes a subtle shift in language and self talk can have a huge impact on how you take ownership of your choices. Stepping into your power and feeling a sense of empowered commitment to your approach
As a continuation of the conversation we had in episode 32, we are talking about how your perception of your rules, whether they are rules or guidelines that are self imposed or not, can really affect your success and your commitment.
None of this is about perfection nor is it a suggestion that rules are the righter only way, but instead it’s about finding peace and ease in the limitations.
AFFIRMATION:
Every time I tell myself “I can’t”, I create a feedback loop that is a reminder of my limitations.
Research Study from Boston College and the University of Houston
“I Don’t” versus “I Can’t”: When Empowered Refusal Motivates Goal-Directed Behavior.
Vanessa M. Patrick and Henrik Hagtvedt
Journal of Consumer Research
Vol. 39, No. 2 (August 2012), pp. 371-381
Published by: Oxford University Press
DOI: 10.1086/663212LISTEN NOW ON ITUNES
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THANK YOU FOR LISTENING:
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Between Meals Podcast. Episode 32: Food Rules, Guidelines, Restriction and Freedom
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Episode 32: Food Rules, Guidelines, Restriction and Freedom
How do food rules or guidelines make YOU feel? Are you someone who finds comfort or freedom in the structure and direction or do food rules always feel like restriction or toxic diet dogma to you?
In this shorter format episode I am sharing some thoughts that have been heavy on my mind lately and I am diving into why I think we need to consider that individual’s perceptions and tendencies toward rules differ just as much as the individuals themselves do.
I am also sharing some of my personal concerns with the current extreme pendulum swings and the shame-inducing judgement I have seen some folks feel for their personal preferences and tendencies that may differ from others.
If you enjoyed this episode or you have any thoughts at all – please reach out, I would LOVE to hear from you.
Resources Mentioned in this Episode:
Gretchen Rubin’s Four Tendencies Quiz
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You can now subscribe to the Between Meals Podcast on Apple iTunes, 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!
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Low Carb Chicken Pesto Cast Iron Meatza {Keto, Grain-free w/ easy options for Paleo, Whole30, Dairy-free}
This delicious Low Carb Chicken Pesto Cast Iron Meatza is a really simple recipe that comes together in no time. It brings all the pizza vibes without all the grains and heaviness that some of us can experience as a result of traditional pizza. You can use the base crust recipe for other pizza variations and get creative with your toppings! This recipe is low-carb and keto-friendly and it’s great for those who eat gluten-free or grain-free and easily adaptable to be dairy-free or nut-free.
I remember the first time I hear the word “meatza”, I remember thinking – “Um… that’s weird”. Then I thought about it, people eat meatloafs and meatballs, we make meat patties for burgers – why can’t we make a pizza crust from meat? It’s brilliant. I’d love to take credit for the idea, but I can’t. But I can take credit for making it in a cast iron and dressing it up with a tasty pesto sauce. This meatza crust holds up so well to lots of toppings, you can actually pick it up with one hand or go all in with a fork – that’s up to you and your style. It’s loaded with flavor, it is super satisfying, filling and a breeze to make.
You can certainly shape your crust and make it on a sheet pan or any other baking dish that has sides (since you will have a little grease), if you prefer, but I find making this delicious low carb pizza in a seasoned cast iron skillet makes for a really nice crispy crust. Since cast iron skillets get pretty dang hot and stay hot, it’s just perfect for even cooking and a nice high heat sear. I use a 12-inch cast iron skillet but it would work in any size cast iron pan. Obviously the bigger the pan the thinner the crust, the smaller the pan, the thicker.
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My Pre and Post Workout Routines
This blog is sponsored by MegaFood®. All thoughts and opinions are my own.
I am asked quite often about what my pre and post-workout routines look like so I wanted to put together a quick video and this more comprehensive article of my Pre and Post Workout Routines to share some of regimen, my practices and non-negotiables – plus some simple tips that you might find helpful to implement into your own routines.
Like most things concerning health and wellness, I do not believe that there is a one-size-fits-all approach and this is no exception. It is important that you are always curious and open to listening to your own body; you need to consider the unique factors of your personal lifestyle along with your own individual goals and your current health state.
My Pre and Post Workout Routines
My Pre-Workout Routine:
Generally my pre-workout routine is quite simple. I tend to workout 5 to 6 days a week, it’s become a very important part of my daily ritual and setting aside time for workouts is a major priority for me. Not only do I find it supports my healthy lifestyle, but it’s so important for my mental and emotional health, as well.
I prefer to workout around 8 or 9am most mornings and since I personally feel my best when I work out in a fasted state, I generally wake up, have a large glass of water (many times it’s warm lemon water) and I just enjoy the quiet of the morning hours. Often, I will start my day with some meditation or deep breathing and then I’ll use the morning quiet time to check in with my calendar, to go over my to-do list and make a plan for the rest of the day.
Occasionally, I will enjoy a little caffeine prior to my workout, either by way of tea or a coffee, and on the rare occasion when I am looking for a boost to get me going I might enjoy a trusted pre-workout supplement.
My gym is quite close to my home so part of my daily routine involves my walk to and from the gym. It’s about 1.5 miles round tip and it is just enough to get me outside and enjoying the beautiful weather. It gives me time to video chat with my family back east or just appreciate nature and being away from my computer.
To me this practice has become as important to my day and my health as any heavy weights I’ll lift when I do get to the gym.
Pre-workout Routine:
• Quiet time (meditation, deep breathing)
• Glass of water or warm lemon water
• Check out the calendar and plan out my day
• Coffee, tea or possibly a pre-workout
• Walk to the gym
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Low Carb Pumpkin Bread with Dark Chocolate Chips {Grain-free, Sweetener-free, Dairy-free}
This Low Carb Pumpkin Bread with Dark Chocolate Chips is grain-free, sweetener-free and dairy-free and it’s the most perfect way to kick-off my favorite season of them all. Serve this delicious low carb pumpkin bread warm with a little butter, ghee, coconut butter or cream cheese. Depending on your vibes with sweet stuff, you might consider a light drizzle of maple syrup or raw honey.
For those of us in the Northern Hemisphere autumn is upon us once again and we can get super basic and pumpkin spice ALL the things. I find myself getting super inspired in the kitchen this time of year, this is my favorite season to create. Cozy, comfort foods is my favorite, this is what it’s all about!
Because most of the pumpkin spice foods you find in the world are aggressively over-sweetened with refined sugars or corn syrups or to make “sugar-free” treats, they are blasted with highly-refined, non-caloric sweeteners, which I don’t personally love – it just doesn’t leave a lot of options!
REDEFINING SWEET with Sweetener-Free
As you all know, I am a really big fan of redefining the term sweet. Developing a new relationship with this important taste in our palate is something I find to be very important. Instead of continuously having to push the boundaries of sweet, going sweeter and sweeter and it never being enough, then taking on a bi-annual sugar detox where you completely cut out sweet entirely because it gets out of hand, all this before the cycle starts over again (because news flash, deprivation doesn’t work) – I prefer to instead break this cycle, redefine the relationship with sweet and really learn to appreciate and crave the natural sweetness of foods. I don’t think sweetness is a taste we need to avoid completely, it’s important to our palate and our food experiences – but I do feel that it is one that can be changed.
I love that by redefining what sweetness is for you, not only do you get the wonderful pleasure of truly appreciating the inherent sweetness and the subtleties of flavors from so many delicious foods, you also redefine the often troublesome relationship many of us can have with sweet things.
Many alternative sweeteners, natural and artificial alike, while they may not contain calories and they may not increase your blood glucose, they also can be anywhere from 100 to 20,000 times sweetener than regular table sugar. This can lead to a hypersensitive palate, where an individual will find that more and more sweet stuff is needed to receive pleasure and to placate the sweet taste receptors. But, it’s also common that other taste receptors are affected as well, the body’s ability to effectively taste (and therefore crave) important flavors like “bitter” (an important taste than can ensure that we are consuming nutrient-dense foods like dark-leafy greens, etc.) can also be affected, which is why you will often hear people who are addicted to sugar and sweet stuff adamantly swear they HATE the way some veggies taste. I believe it, they aren’t being picky, their taste buds are off!
Some research 1https://www.medicalnewstoday.com/articles/261179.php has also shown that while non-caloric sweeteners may not cause a blood glucose response, some may still trigger an insulin response and what’s worse, it’s an increase of insulin without the high blood glucose. When insulin rises without an increase in the blood glucose that it intends to shuttle out of the blood stream and this can lead to blood glucose levels to follow that fall too low.
Additionally, many of these non-caloric alternative sweeteners don’t raise important satiety hormones that tell the body when it is satiated, satisfied and full. These sweeteners also do not affect neurotransmitters the way that sugar traditionally does, so if the sweet receptors are triggered by the sweet food but it doesn’t receive the expected results of satiety or the feel-good vibes (due to the affects on neurotransmitters) that regular sugar provides it can be quite confusing to the metabolism and this can lead to overeating and increased hunger and cravings.
Finally, many non-caloric sweeteners can lead to GI discomfort like bloating and gas and many have been shown disrupt the gut microbiome, I am sure you know by now the gut plays an incredibly crucial role in our digestion, immune health and overall vitality! We definitely don’t want to be messing with that delicate balance.
In my personal approach, I would rather use a very, very small amount of the natural options on the rare occasion I want something sweet – a date or two, a banana, a light drizzle of unrefined dark maple syrup or raw honey. Not only are they unrefined and unadulterated, blasted with heat or solvents, unlike totally nutrient-depleted sweeteners and even refined table sugar, these foods left in their whole form do contain some actual nutrients. Now, I am not at all suggesting you chug maple syrup to get your B vitamins, but they are in there. Of course, the reason a little goes a long way with these foods is that the less you consume sugar and of course, the sweetener alternatives, first of all, the less you will crave them and the less you will need, but also the more sensitive your taste receptors becomes to sweetness. And suddenly a single date will taste like straight up candy. Coconut milk will take on a sweetness you never noticed before, 85% or 90% dark chocolate will be plenty sweet and warming spices often paired with sweets, like cinnamon or nutmeg or even a little pure vanilla extract, these alone will bring a little sense of sweetness to your palate. It’s incredible.
This Low Carb Pumpkin Bread with Dark Chocolate Chips is sweetener-free. I like it this way! Yes, the dark chocolate chips, depending on which you use may have a little sugar, this is going to be up to you. You can use dark chocolate chips that are stevia-sweetened like Lily’s or maybe go for 100% dark chocolate chips (YES PLEASE). If you are like “UMMM NOPE, Beth, I need some sweetness” you can add a little coconut sugar, maple sugar or date sugar to the recipe, start with 1/4 cup and go from there. Sometimes I will drizzle the littlest amount of maple syrup or raw honey over a warm, toasted slice of this bread, with a little salted grass-fed ghee or butter.
I plan to share a podcast episode or write an article going more into depth on my thoughts on sweeteners and sugar – is that something you might enjoy? If so, please share any questions you may have about alternative / non-caloric sweeteners and my approach to sweetness!
References
1. ↑ https://www.medicalnewstoday.com/articles/261179.php -
Between Meals Podcast. Episode 31: The Power of Holistic Self Healing with Dr. Nicole LePera
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How to Self Heal with The Holistic Psychologist
On episode 31 of the Between Meals Podcast, I am joined by Dr. Nicole LePera aka The Holistic Psychologist and we are talking all things self healing.
Dr. Nicole LePera was trained in clinical psychology at Cornell University and the New School. She is a holistic psychologist who founded the Mindful Healing Center in Philadelphia. Her work addresses the connection between the mind and body and incorporates nutrition, lifestyle and psychological wellness practices. She is the creator of the movement #selfhealers where people from around the world are joining together in community to take healing into their own hands.
The incredible community Nicole has created is growing at a rapid pace and it is hard not to see why, he selflessness, her passion and her visions shines incredible bright. Her words, her tools and her true love of empowering others to consciously heal is admirable and truly inspirational.
IN THIS EPISODE WE DISCUSS:
- How Dr. Le Pera had the confidence to approach to psychology and holistic healing in a brand new way
- Self disclosure as a practitioner in the mental health space
- Moving past fear to reach your goals and working through the discomfort of change
- The impact of social media as a healer and why it’s important to take breaks
- The importance of setting boundaries
- What is future self journaling and how to do it
- Knowing you are enough while still seeking change for yourself
- What is a self healer?
- Knowing how and when to seek outside support
- Supporting a loved-one who is experiencing trauma
- Emotional eating
- The important steps to change
- and so much more!
Follow Dr. Nicole LePera:
Website: https://yourholisticpsychologist.com
Instagram: https://www.instagram.com/the.holistic.psychologist/
YouTube: https://www.youtube.com/channel/UCtEWTaMjqOH8J1Gy06Ey0Yg
The Future Self Journal: https://yourholisticpsychologist.com/future-self-journaling/
Resources Mentioned in this Episode:
A Beginner Guide to Setting Boundaries
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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!
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Between Meals Podcast. Episode 30: Thyroid Health and Healing Hashimoto’s
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No. 30 | Supporting Thyroid Health and Healing Hashimoto’s with Tracey Grant and Carly Johnson Brawner
I am joined by Hashmoto’s advocates and experts Tracey Grant and Carly Johnson Brawner, sharing their knowledge and personal experiences surrounding thyroid health and Hashimoto’s. Thyroid health can be confusing, overwhelming and downright discouraging at times, but it doesn’t need to be.
Tracey and Carly share their own experiences with thyroid health, getting their diagnosis, what their symptoms looks like and what they learned along the way, plus incredible practical advice and resources to support you in your journey with thyroid health.
In this Episode We Discuss:
- What is Hashimoto’s, what are the common symptoms and how common is it?
- How is Hashimoto’s different than hypothyroidism?
- How is Hashimoto’s typically treated?
- When is medical intervention necessary?
- How to investigate possible root causes and what are common root causes with Hashimoto’s
- What are functional and holistic approaches to Hashimoto’s?
- Key pieces of advice for those with Hashimoto’s
- Is thyroid medication necessary and forever? Should people go on it or try to get off of it?
- Natural ways to improve thyroid health and lifestyle factors to consider.
- If Hashimoto’s or hypothyroidism runs in your family, what should you be doing to prevent it?
- Is it necessary to be gluten free?
- Carly and Tracey answer common thyroid health questions
- and so much more!
Additional Resources Mentioned in this Episode:
The Healing Hashimoto’s Course
AIP recipe resources:
The Nutrient Dense Kitchen by Mickey Trescott
Follow Tracey Grant:
Website: www.wholedailylife.comInstagram: @wholedailylifeFollow Carly Johnson Brawner:
Website: frolicandflow.me
Instagram: @frolicandflow
FREE OVERCOMING HASHIMOTO’S WEBINAR
If you are one of the 20 million people struggling with Hashimoto’s or hypothyroidism, check out the free LIVE masterclass that Carly and Tracey are hosting on July 23rd. It’s going to be all about the 5 KEY THINGS YOU NEED TO KNOW TO OVERCOME HASHIMOTO’S. They both have Hashimoto’s themselves and have helped countless clients stop managing symptoms and truly heal from autoimmunity. You don’t want to miss it – check it out here!
THE HEALING HASHIMOTO’S COURSE – REGISTRATION OPENS SOON!If you’re ready to take control of your health and feel like yourself again, this could be the answer you’ve been looking for. This 6-week course covers SO MUCH:
- What autoimmunity and Hashimoto’s are and how they manifest so you understand what is going on in your body.
- The common triggers for Hashimoto’s so you can start to identify and heal your root cause.
- The important differences in thyroid medications and why different people need different prescriptions so that you’ll be able to work with your doctor to find the one that works best for your specific needs.
- The role of healing diets, crucial thyroid nutrients, and the foods to avoid so that you can embrace food as medicine.
How to live a great life with thyroid autoimmune disease so that you can stop wondering and worrying, and get back to living your best life.
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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!
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Between Meals Podcast. Episode 29: Regenerative Agriculture and Glyphosate.
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No. 29 | Regenerative Agriculture and Glyphosate.
Why it matters to the earth and your health.
This week’s Episode of the Between Meals Podcast was created in partnership with MegaFood®. I’m proud to work with brands who care about the health of their consumers and the planet. As always, all opinions are my own.
When it comes to climate change, to combat the catastrophic impact on the health of the earth and humans, it starts from the ground up. Literally — we are talking about SOIL! While farming and herbicides may not seem like a conversation that is relevant to most of you, I urge you to stick around. We need to be looking at how we are feeding our soil, so it can continue to feed us. Just like the human body has the microbiome of the gut, the soil has its own microbiome and without a healthy microbiome, the rest of the organism – the earth – it cannot thrive!
In this episode of the Between Meals Podcast I am joined by Sara Newmark, VP of Social Impact at MegaFood. We are chatting about regenerative agriculture and the impact it has on climate change and the environment, our health and why you should care. Additionally, I have shared on the website in the past, about the impacts of glyphosate on the health of our body and the health of our soil and we touch on the efforts being made to ban the use of glyphosate, what you can look for and all the many ways you can get involved both in supporting regenerative agriculture and banning glyphosate.
In this Episode We Discuss:
- What regenerative agriculture is and why it matters.
- How is agriculture and farming related to climate change?
- How will regenerative agriculture improve soil health?
- What will happen if nothing is done to improve the health of our soil
- What are the impacts this can have on the environment and our health?
- The most common regenerative agriculture practices.
- How regenerative agriculture can help companies meet sustainability goals.
- Pending legislation supporting regenerative farming practices.
- What is the Healthy Farm Standard?
- What are some of the things MegaFood is doing to support regenerative agriculture?
- MegaFood’s efforts to ban the use of glyphosate and how this initiative relates to regenerative agriculture
- How can you get involved in the regenerative agriculture movement and in banning the use of glyphosate in your food
- and so much more!!!
More about MegaFood’s Commitment to Social Impact Initiatives:
MegaFood is B-Corp certified, which enables the company to make progress in solving the needs of a world in nutritional crisis. While MegaFood has always aligned with the social impact standards, with the formal B-Corp Certification in 2017, MegaFood has also implemented the following strategic social impact initiatives:
- Revised corporate bylaws to include social, environmental and economic diligence, ensuring the company stays on course, regardless of short-term and/or financial factors.
- Established its Healthy Farm Standard program, aimed at improving our agricultural system by building carbon-rich soil and increasing the nutrient density of food. This new open standard will help farmers track and improve outcomes and help reach shared goals to ultimately support the health of our soil and build thriving communities.
- Began development of a global verification standard for food grown in a regenerative way in partnership with The Carbon Underground and Green America, that results in improved soil health, improved human health, and a reduction of the threat from climate change. This work builds upon the Regenerative Agriculture Initiative that has over 150 companies, organizations and scientists as signatories.
- Became the first supplement brand to obtain glyphosate residue free (GRF) certification for its entire line of products. The certification was granted by The Detox Project, an independent research and certification organization, after MegaFood submitted its products to an independent, third-party laboratory for testing and was found to have met The Detox Project’s stringent standards. More recently, the brand has partnered with Environmental Working Group (EWG) and several additional food and nutrition brands, including Ben & Jerry’s and Stonyfield, to petition the Environmental Protection Agency (EPA) to ban the use of glyphosate as a desiccant before harvest. With this petition MegaFood aims to raise awareness of the potentially unsafe levels of glyphosate residue found in our foods today.
- Integrated social impact as a crucial role in company-wide performance evaluations.
Additional Resources:
http://tasty-yummies.com/what-is-glyphosate/
You can learn more about Megafood’s social impact work and efforts to ban glyphosate: https://www.megafood.com/category/activism/glyphosate-free-what-about-food.html
Learn more about MegaFood’s farm partners: https://www.megafood.com/meet-our-farmers/friends-of-megafood.html
Learn more about the petition to ban Glyphosate:https://www.prnewswire.com/news-releases/megafood-seeks-ban-on-use-of-glyphosate-as-a-desiccant-through-epa-petition-300722355.html
To read and learn more about the Healthy Farm Standard:https://www.megafood.com/healthy-farm-standard.html
LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, 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!
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Between Meals Podcast. Episode 28: 5 Tips to Creating a Sustainable Keto Lifestyle
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5 Tips to Creating a Sustainable Keto Lifestyle
Learn to eat fearlessly well and heal your body without counting, obsessing or dieting.
GO FROM FED UP AND CONFUSED TO WELL-FED AND CONFIDENT.Discover how to use a food-as-medicine, personalized nutritional ketosis approach to heal your body, prevent disease and achieve optimal health, THE SIMPLE WAY.
HERE’S WHAT WE’LL COVER:
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How to stop relying on willpower and motivation and instead set yourself up for EFFORTLESS SUCCESS
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My secret weapon to creating a sustainable, customized approach to your health that NEVER FEELS LIKE A DIET
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How you can empower yourself with the knowledge and the tools to BE YOUR OWN HEALER!
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Learn how to DITCH TOXIC DIET MENTALITYwhile STILL making shifts and choices to support and HEAL your body
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The BIGGEST MISTAKEI see people make when they take on a ketogenic approach.
>> REGISTRATION IS NOW OPEN FOR KETO FOR YOU <<
Enrollment is only open until all the spots have been taken or Sunday July 7 at 11:59pm PST whichever comes first. PLEASE DON’T WAIT.
After enrollment has closed, you can sign up for a waitlist spot and you will be notified as soon as it opens again.
Any questions, reach out at beth@tasty-yummies.com
LISTEN NOW ON ITUNES
DON’T FORGET:
- Download Keep it Simple Keto – FREE eBook – Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.
- Get your spot on the Keto for You Waitlist – sign up now to secure your spot and to save $100 and be the first to be notified when the program launches
************************************************
Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes
************************************************As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, 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!
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Grilled Peanut Butter and Jelly Chicken Wings {gluten-free}
This post is sponsored by the National Peanut Board. I received compensation, but all opinions and content are my own.
These delicious, grilled chicken wings take the classic flavors of peanut butter and jelly and elevate it to another level. This recipe is the perfect way to make your summer BBQ a legend.
Peanut butter and jelly is a classic combination that I think we can all agree reminds us of childhood. From picnic lunches to after school snacks – it was a staple for so many of us. Budget-friendly eats at their finest, there is something so comforting about peanut butter.
Why leave that PB&J deliciousness in our past? I am bringing you a fun, new, delicious summertime recipe that brings this classic, tasty goodness into adulthood. These Grilled Peanut Butter and Jelly Wings are the perfect summer food. They will wow the pants off of your BBQ guests, and they are so simple to make.
I would LOVE to take credit for these wings, but the original idea comes from my cousin Dave, back home in Buffalo, NY. He is always coming up with unique flavor ideas for his pizzeria, from unique pizzas to fun and funky chicken wings. How very Buffalo of him, I know. His rendition is quite different than mine, without the grilling and only getting sauced after they’ve been deep fried, they are sticky and saucy and far more sweet than mine. For my chicken wing preferences, I want a little char on my wings, and I want less saucy, more savory and definitely more crispy.
Using our famous indirect method for grilled chicken wings, these wings get grilled till they are golden brown and crispy, they take a bath in sauce made from the creamy peanut butter and the sweet grape jelly, with a little garlic in there to keep in on the savory side and back onto the grill they go! This is KEY for getting a little crispy and some crunch and for making these wings the stars that they are!
You can use your favorite peanut butter in this recipe. I opt for creamy, but crunchy would absolutely work here, too! I personally find the flavor of a classic, high quality concord grape jelly to work best here. I offer a range of 1/3 – 1/2 cup, because everyone is different with their preferred levels of sweet. Use your best judgement, taste and adjust as you go. You can use homemade sugar-free or lightly honey-sweetened jelly, if you prefer.
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Between Meals Podcast. Episode 27: Cook Once, Eat All Week. Master Your Meal Prep with Cassy Joy Garcia
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No. 27 | Cook Once, Eat All Week. Master Your Meal Prep with Cassy Joy Garcia
Cassy Joy of FedandFit.com joins us on the Between Meals Podcast to share her expertise and knowledge around meal prep, menu planning and the best ways to get dinner on the table when life gets busy and you still want to eat well!
In this Episode We Discuss:
- sign up for the FREE Keto with Confidence Webinar here
- how Cassy found her way to creating recipes and creating her website FedandFit.com
- how Cassy’s Cook Once, Eat All Week method is different then traditional meal prep and batch cooking
- how-to get started on meal prep and meal planning ahead
- food storage tips, how long is it safe to store leftovers
- how-to save money when buying groceries and tips for stocking up with the big sales
- freezer tips, storing, defrosting and reheating
- tips for families with different food needs and restrictions
- and so much more!
Get Cook Once, Eat All Week on Amazon
ABOUT THE BOOK: Cook Once, Eat All Week is a meal prep approach that helps you create a week’s worth of meals without having to spend an entire day cooking! This book walks you through how to transform one protein and a couple of vegetables prepared in bulk each week into fresh, delicious, diverse meals. With a real food foundation, the plans in this book support dietary approaches ranging from kid-friendly to Paleo and keto-friendly to nightshade-free, and egg-free!
Check out FedandFit.com
Follow Cassy Joy on Instagram
More about Cassy Joy Garcia
Cassy Joy Garcia is the Editor in Chief behind the popular food and wellness website, FedandFit.com, the author of two cookbooks, the best-selling self-titled “Fed & Fit” book and her newest resource, “Cook Once, Eat All Week: 26 Weeks of Gluten-Free, Affordable Meal Prep to Preserve Your Time & Sanity.” She is a Certified Nutrition Consultant, the creator of The Fed & Fit Project, and the voice behind the weekly mindset-focused Fed & Fit Podcast.
LISTEN NOW ON ITUNES
DON’T FORGET:
- Sign up for the FREE Keto with Confidence Webinar here
- Download Keep it Simple Keto – FREE eBook – Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.
- Get your spot on the Keto for You Waitlist – sign up now to secure your spot and to save $100 and be the first to be notified when the program launches
************************************************
Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes
************************************************As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, 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!
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Between Meals Podcast. Episode 26: Take Back Your Power. You are More than Your Body! with Steph Gaudreau
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No. 26 | Take Back Your Power. You are More than Your Body! with Steph Gaudreau
Beth and Steph chat through their experiences surrounding body image and ditching the idea that our worth lies in our external appearance. We talk through what we see to be the differences in body positivity and body neutrality and share personal stories and turning points in our journey that helped shift our perspectives.
In this Episode We Discuss:
- the importance of the non-measurable aspects of health changes
- letting go of the societal rules surrounding food, willpower and our choices
- embracing making choices from a different perspective
- the mental and emotional freedom that comes from taking up space, showing up big and focusing on strength vs. shrinking, being small and making choices to “fix” our body
- negativity as a motivator and why it doesn’t work
- body neutrality is NOT giving up
- can you make changes when you aren’t moving from a negative mindset?
- how acceptance can offer clarity and solution
- it’s OK to not love all of your body!!
- it is NOT your job or responsibility to make anyone else comfortable when they look at your body!!!
- on wearing the damn shorts, understanding cellulite and SO MUCH MORE!!!
A Bit About Steph:
To share a bit about Steph, She’s a Nutritional Therapy Consultant, author, blogger, coach, podcaster, and the creator of the former Stupid Easy Paleo.
Steph Gaudreau’s mission is to help women create bigger, bolder, fiercer lives — by building health from the inside out.
Steph wrote the best-seller The Paleo Athlete: A Beginner’s Guide to Real Food for Performance in 2014, and her award-winning book, The Performance Paleo Cookbook: Recipes for Eating Better, Getting Stronger & Gaining the Competitive Edge. Her upcoming book The Core 4, due out in July 2019, shares her Core 4 pillars of health.
Steph has a chart-topping 2x weekly podcast, Harder to Kill Radio, where she talks all things fitness, nutrition and mindset about how to build unbreakable humans. She’s also the creator of the wildly popular health program, the Core 4 Program, and the Women’s Strength Summit.
Steph’s an accomplished strength coach and is the creator of fitness programs like Made Strong, Basic Barbell, and Oly Lifting Basics.
I am so inspired by Steph, her message, her mission and how she shows up in the world and I am so excited to share her here with all of you, because I know you will be inspired too.
>>> You can find Steph Gaudreau at stephgaudreau.com or follow her on Instagram @steph_gaudrea
Mentioned in this Episode:
Wear the Shorts – Harder to Kill podcast episode
Cellulite Confidence – Harder to Kill podcast episode
The Core 4 – Preorder the book and grab the pre-order bonuses
LISTEN NOW ON ITUNES
DON’T FORGET:
- Download Keep it Simple Keto – FREE eBook – Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.
- Get your spot on the Keto for You Waitlist – sign up now to secure your spot and to save $100 and be the first to be notified when the program launches
************************************************
Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes
************************************************As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, 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!
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Between Meals Podcast. Episode 25: Is Your Healthy Living Causing Stress?
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No. 25 | Is Your Healthy Living Causing Stress?
*It might be time to check your ego and reassess*
Stress management can be complicated and confusing and in my experiences, it’s often an overlooked root cause. Stress management gets pushed aside for the more flashy fixes: diet, exercise, supplements etc. But what we may not realize is that the very things we can often see as stress relievers, the things we feel are part of our healthy lifestyle, may at different times, in fact actually be contributing to the problem.
It’s important to always stay curious and flexible in your approaches to healthy living, to realize there is no-one-size-fits-all answer, even within your own approaches and that you need to be ready to reassess and readjust at different times.
Sometimes there’s a little uncomfortable ego work and shifting that has to happen!
LISTEN NOW ON ITUNES
DON’T FORGET:
- Download Keep it Simple Keto – FREE eBook – Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.
- Get your spot on the Keto for You Waitlist – sign up now to secure your spot and to save $100 and be the first to be notified when the program launches
************************************************
Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes
************************************************As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, 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!
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Between Meals Podcast. Episode 24: Healing with Food and Eating What You Love with Danielle Walker
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No. 24 | Healing with Food and Eating What You Love with Danielle Walker
In episode 24 of the Between Meals Podcast Beth is joined by Danielle Walker of popular website AgainstAllGrain.com Danielle is also the beloved author of three New York Timesbest-selling cookbooks Against All Grain, Meals Made Simple and Celebrations, as well as the recently released Eat What You Love. She is a self-trained cook whose innovative and accessible grain-free recipes appeal to a range of appetites. Her recipes are not only healthy and delicious but also can be credited with saving her life after she received a diagnosis of a serious autoimmune disease.
After being diagnosed with an autoimmune disease and suffering for many years, Danielle healed herself through dietary changes. With her honest and open nature, Danielle has become a prominent voice in the grain-free and real foods community and she is a true testament to how food can nourish and heal our bodies.
Danielle shares her story of healing with food while also discovering ways to still enjoy the foods that she loves.
In this episode:
- Danielle shares how she first discovered the paleo diet and where her mindset was and what she had tried prior to this, when she decided to implement this approach.
- Danielle shares her tips for getting started on a healing protocol or dietary intervention when you have autoimmune disease and she shares the tough-love advice she wish someone would have shared with her, early on.
- Why “cheat days” with healing interventions may not work
- We talk about shifting your perspective and what to do when you feel like “I can’t have THIS food anymore” or “It’s not fair I have to eat this way”. Getting out of the poor me trap.
- Finding new ways to enjoy the classic foods you grew up with, to still celebrate and not feel left out or deprived.
- Our thoughts on emotional eating and how it sometimes gets a bad rep.
- Tips for finding a sustainable, long-term lifestyle vs. forever feeling restricted or locked into a diet.
You can find Danielle Walker at againstallgrain.com
or follow her on Instagram @DanielleWalker
Check out Danielle’s Best Selling Books:
and her brand new book: Eat What You Love
LISTEN NOW ON ITUNES
DON’T FORGET:
- Download Keep it Simple Keto – FREE eBook – Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.
- Get your spot on the Keto for You Waitlist – sign up now to secure your spot and to save $100 and be the first to be notified when the program launches
************************************************
Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes
************************************************As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, 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!
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Greek Souvlaki Chicken Wings {Paleo, Keto, Whole30} – Gas Grill, Traeger and Oven Options
Marinated in lemon juice, olive oil, garlic and oregano, these delicious crispy Greek Souvlaki Chicken Wings are grilled until gently charred, while they still stay juicy and tender. Don’t skip the re-sauce and the final step for extra crispy and flavorful wings. We serve ours with a homemade tzatziki sauce on the side, which makes the perfect cooling, dipping sauce. This recipe includes instructions for a gas grill, a Traeger Wood-Fired Grill or the oven.
We made these delicious Greek Souvlaki Chicken Wings on our new Traeger Wood-Fired Grill, which has absolutely changed our grilling game and most especially it’s taken our already amazing wing game to another level. With real smoke coming from wood pellets and no fear of flare ups, it’s been incredible for grilling. In many ways for the purpose of this recipe, it’s just the same concept as Mark’s patented in-direct grilling method that he developed for our gas grill which we have shared here before, however the Traeger brings a delicious wood fired flavor we have never gotten with the gas grill. Mark’s method for indirect heat makes for THE BEST and most crispy chicken wings you will ever make on the grill. EVER! Either way, on a Traeger or not, give these chicken wings some time, it’s all about the low and slow and then give them that last round of heat, with the “re-sauce” – you will fall in love with the crisp factor. The instructions below are for a gas grill and for my Traeger Nation folks, below that you will find the instructions for your Traeger. Read the rest of this entry »
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How to Calculate Your Own Nutrition Facts on a Recipe (and why I don’t provide these)
A common comment here on Tasty Yummies “I don’t see the carb count” or “where are the calories” or the ever-popular and very profoundly simple in it’s aggressive request – “nutrition facts?”. First of all, my favorite thing about these comments is the ALWAYS demanding nature of them. No ‘please’. No ‘thank you for this amazing FREE recipe and the 1000’s of articles you have written and shared with us’ nope just “can you give me more, for FREE?”.
Yes, you are sensing a slight snarky undertone. Today this question finally got to me. No, I don’t provide nutrition facts here on Tasty Yummies – that is correct! Will I ever? I don’t know. But for right now, there are no nutrition facts listed with my recipes. One of the main reasons being that there are far too many variables involved, from various brands of ingredients offering wildly varying nutrition facts, to slight mis-measurements on your end, portion size discrepancies and so much more. At this point, this isn’t a focus with my clients in my nutrition practice and I am not interested in providing this information with my free recipes.
If you haven’t noticed, MANY of the recipes here on Tasty Yummies offer loads and loads of options for you to customize, that is by design. I do this because you are all very different people, one of the many things I love about you all. Some of you use noncaloric sweeteners, some of you prefer coconut sugar or maple syrup, I like to leave it open to you and your choices with most of my recipes. Even just these subtle differences alone can cause the nutrition facts to vary WILDY. There is no way I could ever account for the dozens of different combinations in one recipe, things being left out, things getting added, garnishes, a extra generous dollop of that cashew cream garnish. Finally, I do also want to say that I know many of my readers have previously struggled (and maybe some still struggle) with disordered eating, I know for many of them, letting go of counting calories and macros has been a HUGE part of their journey, I want to be respectful of ALL eaters and not have that information knocking everyone over the head. If you want it, you can easily get it. For many of us food is so much more than a set of numbers, it goes beyond calories and grams of carbohydrates and fat.
For some of you, I totally understand that tracking is something you do, you enjoy it and it’s important to your path. There is ZERO judgement from me. So, I figured I would share with you here the many VERY simple ways you can calculate this for yourself. Remember, when you plug recipe ingredients into ANY calculator online, this doesn’t AT ALL guarantee that their database is using the same foods you are, cuts of meat can varying WILDLY with the amount of fat (and therefore calories) they contain and I have even seen almond flours, and other such ingredients, vary extremely drastically from brand to brand, for the exact same amount of measurable almond flour. So, please remember to always take the data with a grain of salt. It will never be an exact science.
FREE Resources
First of all, I want you all to know that there are LOADS of free resources on the internet that will allow you to calculate the nutrition facts of any recipe you want EVER – on demand, all it takes is simply about 5 minutes of YOUR time. What is great is that you can plug in your EXACT ingredients. On a quick google search, this free recipe analyzer seems super straight forward. You plug in the ingredients and it will provide the facts. I cannot vouch for it’s accuracy, however.
Of course, Myfitnesspal is a trusty legend many people swear by. I use Cronometer with my clients for food journaling and accountability and you can easily add any recipe using your specific brand of ingredients and get the nutrition facts of any recipe. Very Well Fit also seems to have an easy to navigate FREE nutrition calculator where you can just copy and paste the ingredients in (remember you may want to specifically choose the brand you are using, where applicable). There are hundreds and hundreds more of these calculators, apps and resources. ALL FREE! Do a little searching, experimenting and playing to find one you like.
Empower Yourself with the Knowledge. But YOU Have Got Do the Work!!
What I love about having YOU do the work, is you are taking accountability for your own health – this is all I have ever wanted for ALL of you. You can plug in the exact brand of coconut flour you used. If you ended up with 10 muffins instead of 12, you can adjust for that. Skinless chicken thighs or chicken breasts instead of skin-on thighs? Maybe you swapped in reduced fat coconut milk for the full fat, great, with just 5 minutes of your time – you’ve got the answers that are specific for you.
I do a lot for you all and ya’ll, I absolutely love doing it – I am so passionate about my work, but I’m gonna need you to go ahead and step up with this one. I believe in you – YOU’VE GOT THIS!!!
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Six Functional Wellness Tips to Boost Your Energy
Here are my top six tips to boost your energy. These are simple, inexpensive functional wellness focused approaches that are KEY for supporting healthy, balanced energy levels. Read on to learn how you can easily manage the energy crisis going on in your body!
One of the most common responses I get with my health coaching and nutrition clients when we discuss their top 5 health concerns, at the start of our time together – ENERGY!! I have heard every version of – “I have no energy”, “Why am I so tired all the time”, “How can I have more energy later in the day?”, “I NEED my coffee to get through the afternoon”, “My energy levels are the worst they’ve ever been?”, “how can I boost my energy?”
This common issue is not unique to my parents, to just women or the folks working long hours – this is probably one of THE MOST universal health issues I see across the board, with all of my clients.
We are dealing with an energy crisis in our own bodies. Crashing after breakfast around 10am, using coffee and energy bars to push through, then there is that dreaded 2pm slump. More coffee. More snacks. And finally, despite a desperate desire to want to hit the gym or that yoga class after work, you simply just can’t even. It’s not a lack of willpower or motivation, you are simply lacking the energy and there are probably some VERY simple reasons why. Lucky for you, it can be a fairly simple and inexpensive path to remedy this, if you are committed to doing the work and putting in some time to making a few changes.
These are my SIX functional wellness tips to boost your energy and manage the issue on a foundational level rather than simply dealing with the symptoms of fatigue and at times even depression that can result from a lack of energy!! Put down the coffee, energy drinks, bars, bites and balls and let’s get to the root of it….
