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  1. 6 Tips for Supporting Your Immune System While Traveling*

    This post was created in partnership with MegaFood®. I am proud to work with brands that care about the health of its consumers and the planet. As always, all opinions, ideas and text are my own. Thanks for supporting the sponsors that allow me to create new and special content like this for Tasty Yummies.

    6 Tips for Supporting Your Immune System While Traveling*

    With the holidays upon us, for many this means traveling and being on-the-go, a lot! Add to that the stress of the season and this can certainly put an extra burden on our immune system. If you want to fully enjoy your travel while still taking the necessary steps to protect yourself, read on.

     

    Here are My 6 Tips for Supporting Your Immune System While Traveling*:

     

    1) Eat Well and Stay Hydrated

    Eating on the go can certainly be a bit more challenging than cooking and eating a balanced meal at home. Prioritizing nutrient-dense, whole foods like dark leafy greens, quality proteins and healthy fats, while limiting processed foods and sugar (which may weaken the immune system) 1http://www.progressivehealth.com/does-eating-sugar-increase-your-risk-of-influenza.htm can be beneficial for promoting good immune function. And don’t forget the water! Hydration is especially important with air travel. Flying can cause more rapid dehydration and planes are quite dry. Be sure you are adequately hydrated before your day of travel begins and have a plan in place for staying hydrated while you are on the go, packing water or a refillable water bottle whenever you can.

     

    2) Prioritize Your Sleep

    Sleep is crucial to a well-functioning immune system and managing inflammation. Before, during and after your travel, do the best that you can to prioritize your sleep. Sleep is one of THE most important and often overlooked foundational aspects of our health. Sleep is critical to many ongoing, vital processes in the body, but it’s especially important when we are warding off the nasties. Our body repairs and rebuilds itself while we sleep. The more fatigued we are the more susceptible we can be to illness. 7 to 9 hours of sleep a night is a great goal for supporting the body and the immune system. 2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/ If you need help, try this Sleep Meditation or consider Melatonin supplementation, like the MegaFood Melatonin Berry Good Gummies

     

    3) Manage Your Stress and Support Your Adrenals

    Stress can cause inflammation in the body and if the adrenal glands and cortisol, both of which are involved in the body’s stress response system, are constantly struggling to keep up, it will most certainly affect your immune system. Travel can be especially challenging and stressful on the body and this is why folks often find themselves under the weather after a busy travel season. Before, during and after your travel, take the time to implement simple stress management practices that work for you: your self-care routines like journaling, deep breathing, meditation, a gentle walk, an epsom salt bath with calming essential oils, etc. No matter where in the world your travels take you, create space and find time to relax and chill out, get out into nature and feel grounded – this can offer so much support for your immune system and other essential systems of the body.

     

    6 Tips for Supporting Your Immune System While Traveling*

     

    4) Move Your Body

    Exercise and movement helps to improve the circulation of the body’s lymphatic system. It doesn’t need to be extreme or intense at all. When you get to where you are going, consider a little gentle movement like walking or even just a little gentle bouncing (even dancing, jumping or rebounding on a trampoline) these are really great ways to improve lymphatic flow. This system of the body helps toxins to be cleared out of the body and allows the nutrients you are consuming to be delivered where they need to go.

     

    5) Consider Immune Supporting* Supplements and Superfoods

    A few of my favorites include Vitamin C, Elderberry, Zinc and Echinacea. My go-to, trusted supplement for immune support,* especially when traveling, is MegaFood Immune Defense*. It is made with Vitamin C, Zinc and Black Elderberry, together with bitter and phytonutrient-rich herbs, including echinacea and andrographis. When you feel the need, take two tablets three times per day for five days to support your immune system when you need it most.* The perfect support prior to travel and while you are away and on the road.

    – MegaFood Immune Defense* features:

    • Vitamin C and Zinc – both of which are nutrients essential for healthy immune function*
    • Black Elderberry fruit can be used in the early stages of seasonal challenges to support immune function*
    • Bitter and phytonutrient-rich herbs, echinacea and andrographis, known for powering the immune system*

    6 Tips for Supporting Your Immune System While Traveling*

    Bone Broth – The glycine found in bone broth has been shown to support digestion, support gut health (which is home to much of our immune system) and help reduce inflammation. 3https://journals.lww.com/co-clinicalnutrition/Abstract/2003/03000/L_Glycine__a_novel_antiinflammatory,.13.aspx Bone broth is rich in gelatin, collagen and amino acids which can support the gut, improve healing, and help support the health of individual immune cells. From a properly functioning digestive system to a strong immune system and well functioning brain – our gut is foundational to our vitality.*

    Probiotics and/or fermented foods are another great way to support the health of the gut and it can be a really great way to rebalance the microbiome which is home base for a majority of the immune system.* Read more about how to find the probiotic supplement that is right for you and the benefits of a quality probiotic.

    Some of my other immune support go-to’s include oregano oil, adaptogenic mushrooms, and colloidal silver. You can read more about other immune supportive foods and supplements I recommend and include here.*

     

    6) Finally, Please Protect Yourself and Others

    Wash your hands. Avoid touching things when you are in public and then touching your face. Your mucus membranes like your mouth, nose and eyes can be little germ portals if you are not careful. Also, be sure to cover your mouth if you are coughing or sneezing, especially in public. If you’re sick and you want to avoid passing it to others the best thing you can do is stay home and allow your body the opportunity to rest. Don’t try to be a hero. Stay home and take care of yourself. However, if staying home isn’t an option or changing flights isn’t an easy feat – if you are sick or even if you are immune compromised or you simply wish to be extra cautious, please consider wearing a mask while in public. It’s a really great way to stay protected and to protect others. Illness happens and sometimes travel plans can’t be changed, so whenever possible try to be incredibly respectful to others to avoid spreading it.

    6 Tips for Supporting Your Immune System While Traveling*

    Bonus Tips: 

    Consider having your Vitamin D levels checked: Low Vitamin D is often associated with seasonal challenges and adequate levels are important for health and vitality. 4https://www.jabfm.org/content/22/6/698 Consider having your Vitamin D levels evaluated by your healthcare provider and supplementing with to support a healthy immune system.*

    With a healthy gut being paramount to a healthy body, especially a strong immune system please check out my 9 tips for good gut health during the holidaysto protect and support your immune system this season!*

     

    *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

    References   [ + ]

    1.http://www.progressivehealth.com/does-eating-sugar-increase-your-risk-of-influenza.htm
    2.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/
    3.https://journals.lww.com/co-clinicalnutrition/Abstract/2003/03000/L_Glycine__a_novel_antiinflammatory,.13.aspx
    4.https://www.jabfm.org/content/22/6/698
  2. Between Meals Podcast. Episode 38: How to Get Unstuck and Discover What’s Really Holding You Back

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    No. 38 | How to Get Unstuck and Discover What’s Really Holding You Back
    with Catherine Mulvihill

    Have you been feeling stuck? Unsure of what exactly is holding you back from reaching your goals? THIS EPISODE IS FOR YOU!

    In this episode I am joined by Catherine Mulvihill. Cat is a personal development coach and Functional Nutritional Therapy Practitioner whose work focuses on health, habits and mindset. She helps individuals who are struggling to maintain healthy habits to uncover the hidden reasons they are stuck so they can finally break the on-again, off-again cycle for good. Catherine is a skilled speaker, trainer and facilitator with over 15 years of experience leading workshops and programs, including the Immunity to Change™ framework and The Four Tendencies Workshop. 

    Learn how to get unstuck and finally figure out what is holding you back from being consistent with your healthy habits.

    This episode is great if you are ready to uncover the real reasons you feel stuck so you can take the right steps to move forward and see the progress you desire.

    In this episode:

    • how you can navigate adjusting your mindset while recognizing you don’t need to be “fixed”
    • how to show yourself compassion and acceptance in the process of healing
    • what is the Immunity to Change Process and why is it effective?
    • identifying the ways you are holding yourself back
    • are there beliefs and assumptions that you hold are keeping you from moving forward?
    • how can you challenge and test these beliefs?
    • how to be a “curious researcher”
    • where can you get started when you can’t figure out what is holding you back?
    • the three levels to getting unstuck!
    • what are the two types of challenges we face when we are stuck
    • what questions can you ask yourself to investigate the fears that come up and keep you from your goals?
    • what is the Confirmation Bias?
    • three approaches to challenge your mindset
    • how can you use the Four Tendencies Framework to start to identify how you respond to expectations and respond to accountability
    • how to know when “giving yourself grace” is actually hurting you and just becoming excuses?
    • building the confidence to trust you can get yourself unstuck
    • and so much more!!

    Check out Cat Mulvihill’s website

    Follow @thehappyinsides on Instagram 

     

     

    Grab your FREE guide – Get Your Health Back On Track: 3 Steps to Uncover Why You’re Stuck & How to Break Free

     

    Join the Strong All Day Long 5 Day Video Program Now

     

     

     

     

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    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle 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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  3. Between Meals Podcast. Episode 37: 6 Tips to Handle the Holidays

     

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    No. 37 | 6 Tips to Handle the Holidays

    If you are ready to ditch the food fear, the shame, the guilt, the extremes and the general dread of holiday food, eating and events – this episode is for you.

    Learn about the extremes most people default to during the holidays and why they just don’t work, plus catch my simple tips for creating a healthy holiday season that is not just doable, but actually enjoyable!

    If you want to head into the holiday season feeling nourished, well fed and energized – join the Strong All Day Long 5 Day Video Program now. Crush the crash, get a hold of your hanger, master the mid-day slump, kick the constant cravings for sweets, manage your mood swings. This is not a diet and there are no food rules – it’s just 5 days of simple foundational shifts!! You pick your start date: https://tasty-yummies.com/strong

    And to make the holidays even easier here are my yearly quick fire tips…

    1. Ditch the idea that you are either on track or you are off track – as my friend Cristina Curp says “Burn the wagon!”
    2. Ask yourself those important questions that help you have an awareness BEFORE you go in without a plan.
    3. Put foods on your plate that make you happy.
    4. Eat the foods on your plate that make you happy. DO IT!
    5. Avoid the foods that make you feel like garbage. Or don’t and then be OK with maybe feeling like a hot dumpster fire.
    6. Give yourself grace – one day is a blip on the radar of your lifetime. Spoiler alert: you can’t undo it all in one day
    7. Remember: it is not your responsibility to make anyone else comfortable with how you choose to eat.
    8. STOP GIVING THE FOOD SO MUCH POWER!!!!!
    9. Get in a holiday workout if you WANT to or don’t. Just don’t burn to earn, push to punish or fast to blast.
    10. PLEASE JUST ENJOY THE HOLIDAYS!!!

     

     

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    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle 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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  4. 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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    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle 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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  5. 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 iTunesGoogle 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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  6. 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. 

    Low Carb Banana Bread {paleo, keto, gluten-free, dairy-free}

    Low Carb Banana Bread {paleo, keto, gluten-free, dairy-free}

    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.

    Low Carb Banana Bread {paleo, keto, gluten-free, dairy-free}

    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.

    Low Carb Banana Bread {paleo, keto, gluten-free, dairy-free}

    5 from 1 reviews
    Low Carb Banana Bread {paleo, keto, gluten-free, dairy-free}
     
    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
    1. 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.
    2. In a large bowl, whisk together the almond flour breaking up any big clumps, arrowroot starch, baking soda, baking powder, salt, cinnamon and nutmeg.
    3. In a medium bowl, whisk together the mashed banana, eggs, vanilla and ghee (or coconut oil) until well combined.
    4. Stir the wet ingredients into the dry, slowly. Stir by hand until it is smooth and no clumps of flour remains.
    5. Transfer the batter to the prepared pan. Gently tap the pan on the counter top to distribute the batter and eliminate any air pockets.
    6. 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).
    7. 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.
    8. 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
     

  7. Fall Frittata with Pancetta, Apples, Greens and Goat Cheese {grain-free, low-carb/keto, options for whole30, paleo}

    This Fall Frittata with Pancetta, Apples, Greens and Goat Cheese is loaded with warming, autumn flavors and some unique, unexpected twists. Wait till you try this one. This frittata is grain and gluten-free, as well as low-carb / keto-friendly, leave out the cheese for paleo, Whole30 and dairy-free. Read on below for many variations and options with this recipe, so many ways to make this one.

    Fall Frittata with Pancetta, Apples, Greens and Goat Cheese {grain-free, low-carb/keto, options for whole30, paleo}

    Fall Frittata with Pancetta, Apples, Greens and Goat Cheese {grain-free, low-carb/keto, options for whole30, paleo}

    There was a time I would feel personally violated when someone would put fruit into my savory foods. I always thought ‘keep your dang fruits out of my salads, thank you.’ Then I discovered the beauty of blueberries or pears in a salad, cranberries with a baked squash and yes, even apples in my eggs.

    This fall frittata brings layers and levels of flavors, sweet and savory, warming and cozy. It’s a pretty fuss-free recipe that is perfect for entertaining. A big WOW without much trouble at all. I made this recently when my friend Daniele came to visit. I prepped all the components ahead, when she got here I assembled it all and placed it on my Traeger Grill.  We popped a bottle of prosecco and had the time to start getting caught up while the frittata baked.

    I really like this frittata on our Traeger Grill. The smokey, wood fired flavor is a really nice addition to everything going on and I love that I avoid standing over the stove and heating up the house – it is still warm here in Southern California, been in the 90s here all week. You can also just easily pop it into the oven.

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  8. 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.

     

     

    LISTEN NOW ON ITUNES

     

     

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

    THANK YOU FOR LISTENING:

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

    Read the rest of this entry »

  9. 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: 10.1086/663212

     

     

     

    LISTEN NOW ON ITUNES

     

     

    (Listen on iTunes)

     

     

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

    THANK YOU FOR LISTENING:

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

    Read the rest of this entry »

  10. Pumpkin Cream Cold Brew (Starbucks Copycat Recipe) – {options for keto, paleo, dairy-free, vegan}

    The Starbucks Pumpkin Cream Cold Brew is made with their signature cold brew coffee, vanilla syrup, a sweetened pumpkin cream cold foam on top that actually contains real pumpkin and it is finished with a sprinkle of pumpkin spice topping but it also has a lot of sugar, some not so great ingredients and of course, dairy. This copycat recipe was recreated at home to ditch all the refined sweeteners and sugar and to use the quality ingredients I personally prefer. I am sharing options for dairy and non-dairy and lots of opportunity for you to customize to your preference, follow the instructions for paleo, keto, etc.

    Pumpkin Cream Cold Brew - Starbucks Copycat (options for keto, paleo, dairy-free)

    Pumpkin Cream Cold Brew - Starbucks Copycat (options for keto, paleo, dairy-free)

    I am married to a Starbucks addict. Mark likes Starbucks. A lot. Me, not so much. Mark loves their straight up cold brew, extra ice, splash of whole milk. He’s simple but he knows what he likes. He also like knowing what he will get, Starbucks are everywhere and he knows what to expect. He will occasionally venture out and try something seasonal that isn’t too obscene and he hasn’t stopped raving about the Pumpkin Cream Cold Brew. Recently he basically FORCED me to try the Starbucks Pumpkin Cream Cold Brew, a persistent little dude – because I think deep down he knew that my fall-obsessed, pumpkin spice lovin’, recipe recreating soul would fall in love and recreate it at home – which he really benefits from!!

    And I loved it and I couldn’t do much more than take a sip because it was grossly over-sweetened, even with me asking for only one pump of vanilla syrup in the coffee. But, I considered it market research and off I went trying to figure out how I could recreate it at home.

    How to Make a Pumpkin Cream Cold Brew Coffee:

    Pumpkin Cream Cold Brew - Starbucks Copycat (options for keto, paleo, dairy-free)

    1) Make Your Own Cold Brew or Buy Your Favorite Cold Brew:

    Making your own cold brew at home is surprisingly simple and very cost effective. We do this often and the best part is being able to control the strength of my cold brew, the quality of the beans (I always go for organic as coffee beans are one of the most highly pesticide-sprayed foods) and often if I am avoiding or limiting caffeine I will make my own decaf or half caff cold brew, something you can’t find anywhere else.

     

    Pumpkin Cream Cold Brew - Starbucks Copycat (options for keto, paleo, dairy-free)

    2) Milk Options for the Pumpkin Cream Cold Foam:

    Closest to the Starbucks Original Pumpkin Cream Cold Brew – only if you tolerate dairy: 

    After some investigating and lots of testing, I learned that Starbucks uses skim milk to get their light frothy cream. In the pumpkin cream cold froth it actually contains a condensed skim milk. I wasn’t going there since those are always high in sugar. But I also read in the ingredients on their website it also contains cream and milk. Just for the heck of it, I also tried frothing half and half and it definitely didn’t foam up and get nearly as frothy. From what I understand the protein without the fat content found in skim or low fat milks creates large air bubbles which allows it stay light and foamy. Now in most other scenarios I would say GO WITH FAT, skim milk is kinda blech yucky face, in my opinion, the fat is where the goodness and taste is and skim milk is generally so crazy stripped of any potential nutrients, but look, if you are looking for a really close replica at home and you tolerate dairy, skim milk is the answer. Again this homemade version of the cold cream foam made without the carageeenan (a stabilizer) and all the sugar that you will find in the Starbucks version, means this DIY rendition is a bit lighter – but it’s really quite nice. If you want a thicker, richer cream try half and half or heavy cream, but just know that it definitely doesn’t get as frothy.

    For Dairy-free/Paleo Pumpkin Cream Cold Brew – a very close second

    The best results that I found, to recreate the frothy cream, without dairy, is to FIRST select your favorite non-dairy milk. I have tried store-bought macadamia, almond, cashew and coconut milk. They all frothed up a little bit on their own, but not nearly like the skim milk did. Homemade unstrained cashew milk froths up quite wonderfully. The store-bought barista blends that usually have gums and many have sugar these frothed better than the non-barista blends. Coconut milk was least frothy, I think it’s a bit too heavy.

    SECOND, ok so here is what I did next my secret for the ultimate frothy, non-dairy milk: stay with me on this one, ADD EGG WHITE!! Hear me out, think of those old school frothy cocktails, a whiskey sour, gin fizz or a pisco sour, they are light, frothy and have that distinct mouth feel that I realized is kinda close-ish to the Starbucks Cold Cream Foams, this is the best way I have found to create a non-dairy copycat. I use approximately 1/2 of 1 egg white and add it to the 1/4 cup on non-dairy milk and VOILA – frothy, non-dairy cold cream foam. I recommend going with less pumpkin on the non-dairy versions, 1/2 teaspoon.

    For Vegan Pumpkin Cream Cold Brew:

    If you can’t do dairy and you can’t consume egg whites or you prefer not to, you can certainly froth up your favorite non-dairy milk, but as I said, it isn’t quite the same, you definitely don’t get those exact foam vibes but it’s still VERY delicious. Try homemade unstrained cashew milk to get the creaminess or for a richer version coconut milk is nice for taste and thickness, but again it’s not as frothy. I recommend going with less pumpkin on the non-dairy versions, 1/2 teaspoon.

     

    Pumpkin Cream Cold Brew - Starbucks Copycat (options for keto, paleo, dairy-free)

    3) Options for Sweeteners:

    In the Starbucks Original Pumpkin Cream Cold Brew the Grande size has 2 pumps of vanilla syrup in the coffee alone (which you can easily ask for them to leave out), but there is also a fair amount of additional sugar in the vanilla syrup found in the flavoring that gives the pumpkin cream foam topping all of it’s taste, which as far as I understand is mixed in with the pumpkin flavor already, so you can’t leave it out. In a Grande, which is 16 oz the drink as it comes contains 32 grams of sugar.

    For me, I really love the way just a little smidge of maple syrup tastes in the homemade pumpkin cream cold foam. 1/4 – 1/2 teaspoon is honestly more than enough for my low-key sweet taste buds. At just over 1 gram of sugar for 1/4 teaspoon of maple syrup or 2.5 grams of sugar for 1/2 teaspoon, this keeps this drink low carb and keto-friendly, easily. You can certainly add more to your liking, maybe upwards or a teaspoon or two, but be aware as you start to add more maple syrup, it may affect the frothiness and it will obviously increase the amount of sugar.

    If you are more a straight-up sugar kinda guy/gal than I would recommend making a simple syrup (I would recommend doing so with unrefined sugar or even coconut sugar) vs. adding granulated sugar as that too would affect the cold cream. You can also opt for a few drops of stevia or another non-caloric sweetener, if that’s your scene. I did make one version with this pumpkin spice sugar-free stevia syrup that I happened to have here since it was sent to me as a sample. It was delicious, though I generally do not recommend these type of highly refined products. I would personally rather opt for real food.

    I personally prefer to leave the sweetener out of the coffee itself, but if you wanted it sweet, again a little maple syrup would be a nice option.

    Pumpkin Cream Cold Brew - Starbucks Copycat (options for keto, paleo, dairy-free)

    4) Additional Ingredients:

    Pumpkin Puree – yes we add REAL pumpkin to this tasty pumpkin cream foam. It’s not a lot, but it brings just a lil pumpkin flavor. Just an FYI if your foam isn’t frothing to your liking, you may want to take your pumpkin puree down to 1/2 or 3/4 teaspoon

    Pumpkin Pie Spice – this is where the real flavor comes from, cinnamon, nutmeg, ginger, cloves – so much fall flavor.

    Vanilla Extract – the original contains vanilla syrup both in the coffee and the foam. Rather than a syrup, I like to add straight up real vanilla extract to the foam. You can also add to the coffee, as well. Vanilla bean paste or fresh vanilla beans are also really nice.

    Maple Syrup or other sweetener (see above) – this is often my go-to sweetener, a little goes a long way, it’s a whole food that hasn’t been refined and stripped of it’s nutrients, it blends nicely into the pumpkin cream cold foam.

    Real Salt – just a pinch is all you need, quality unrefined salt always makes sweet flavors pop. I like using Redmond’s Real Salt to get in some extra trace minerals.

    Pumpkin Cream Cold Brew - Starbucks Copycat (options for keto, paleo, dairy-free)

    5) What You Need to Make Your Pumpkin Cream Cold Brew Foam (any of these will work):

    Milk Frother: You can buy a stand alone milk frother, like the Aeroccino and most offer the option for heat froth or cold. I use this one from Nespresso and I love it, you can make cold or hot foam and also just heat milk without frothing (though it seems this model has been discontinued so this is WAYYY expensive.)

    Handheld Milk Frother Wand: I see these everywhere now, they are affordable and surprisingly very, very effective. Do a quick search on Amazon, there are loads of options. I tested this recipe with a high quality Nespresso milk frother and a FREE handheld wand I was sent as a promo and the results with both were about the same!

    Steam Wand on an Espresso Machine: this would work but would heat the cream.

    High Speed Blender: To froth milk in a blender, pour in the ingredients then let the machine rip for 15-30 seconds, or until the milk is foamy.

    Shake it Like a Polaroid Picture: add to a jar and shake, shake, shake. Won’t be the same, but hey, it’s something.

    Pumpkin Cream Cold Brew - Starbucks Copycat (options for keto, paleo, dairy-free)

    5 from 1 reviews
    Pumpkin Cream Cold Brew (Starbucks Copycat Recipe) - {options for keto, paleo, dairy-free, vegan}
     
    gluten-free, grain-free, keto/low carb, options for: paleo, dairy-free, egg-free, nut-free
    Serves: 1 serving
    Ingredients
    • Cold Brew Coffee
    • 12 ounces cold brew coffee
    • ¼ teaspoon vanilla extract (optional)
    • maple syrup or other sweetener, to taste (optional)
    • Pumpkin Cream Cold Foam (see options below)
    • Pumpkin pie spice blend for topping

    Pumpkin Cream Cold Foam (dairy version)
    • ¼ cup cold organic grass-fed skim milk
    • 1 teaspoon pumpkin puree
    • ¼ - ½ teaspoon maple syrup, or to taste (or other sweetener)
    • ¼ teaspoon pumpkin pie spice
    • ¼ teaspoon vanilla extract
    • pinch real salt or sea salt

    Pumpkin Cream Cold Foam (non-dairy version)
    • ¼ cup cold non-dairy milk, of your choice (homemade cashew milk is great, store bought barista blends froth up nicely)
    • ½ egg white from pasture-raised or free-range egg (just an approximation)
    • ½ teaspoon pumpkin puree
    • ¼ - ½ teaspoon maple syrup, or to taste (or other sweetener)
    • ¼ teaspoon pumpkin pie spice
    • ¼ teaspoon vanilla extract
    • pinch real salt or sea salt

    Pumpkin Cream Cold Foam (vegan version)
    • ¼ cup cold non-dairy milk
    • ½ teaspoon pumpkin puree
    • ¼ - ½ teaspoon maple syrup, or to taste (or other sweetener)
    • ¼ teaspoon pumpkin pie spice
    • ¼ teaspoon vanilla extract
    • pinch real salt or sea salt
    Instructions
    1. Make your cold brew ahead of time if you are making yourself. Strain and chill.
    2. Add all of the Pumpkin Cream Cold Foam ingredients to a jar or measuring cup if using a hand held brother or the pitcher of a milk frother (if mixing by hand add to a jar with a tightly fitting lid).
    3. Froth until it is fluffy, light and foamy.
    4. Add ice to a large glass, add the cold brew coffee (if adding vanilla or sweetener, mix well to combine). Pour or spoon the Pumpkin Cream Cold Foam over top. Sprinkle a little pumpkin spice blend on top.
    5. Enjoy.
     

  11. 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 The Four Tendencies The Indispensable Personality Profiles That Reveal How to Make Your Life Better (and Other People’s Lives Better, Too)

    Gretchen Rubin’s Four Tendencies Quiz

     

     

    LISTEN NOW ON ITUNES

     

     

    (Listen on iTunes)

     

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle 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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  12. 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.

    Chicken Pesto Cast Iron Meatza {Keto, Grain-free w/ easy options for Paleo, Whole30, Dairy-free}

    Chicken Pesto Cast Iron Meatza {Keto, Grain-free w/ easy options for Paleo, Whole30, Dairy-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.

    Chicken Pesto Cast Iron Meatza {Keto, Grain-free w/ easy options for Paleo, Whole30, Dairy-free}

    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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  13. My Pre and Post Workout Routines

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

    My Pre and Post Workout Routines

    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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  14. 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.

    Low Carb Pumpkin Bread with Dark Chocolate Chips {Grain-free, Sweetener-free, Dairy-free}

    Low Carb Pumpkin Bread with Dark Chocolate Chips {Grain-free, Sweetener-free, Dairy-free}

    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.

    Low Carb Pumpkin Bread with Dark Chocolate Chips {Grain-free, Sweetener-free, Dairy-free}

    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!

    Read the rest of this entry »

    References   [ + ]

    1.https://www.medicalnewstoday.com/articles/261179.php
  15. 5 Things to Know About the Keto Diet

    With so many myths and so much misinformation flying around about the keto diet and with the continued growing popularity of this approach, as a holistic nutritionist who guides many individuals on a food-as-medicine, healing ketogenic approach – here are the 5 things I want everyone to know about eating keto. If you want to learn more about what the keto diet is and if it might be right for you, check out this FREE Download the FREE Keep it Simple Keto eBook here – this is a 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life.

     

     

    5 Things I Want You to Know About the Keto Diet:

    1) Keto is not for everyone!!  It just isn’t. We are all very different, we have different needs, different imbalances and deficiencies. Our bodies are not the same, we come from unique genetics, we need to consider gender, age, health goals – OK you get it. There is no one size fits all approach to nutrition and diet. There never will be. We have to honor our individuality. You gotta do what works for you!! For some individuals, keto may work as a temporary therapeutic intervention that evolves into an approach that supports their ever changing needs and for others implementing a sustainable, customized ketogenetic or fat-fueled lifestyle may be something that they stick with on a more permanent basis.

    2) Eating Keto isn’t NO carbs EVER. Carbs as a macronutrient aren’t the enemy as much as the kind of carbs and the quantity that most people are consuming them in. A drastically lower consumption of carbohydrates at the inset of a ketogenic approach is the catalyst to the body switching from burning glucose (or sugar) as it’s main source of energy and instead prioritizing fat and ketones. The amount of carbs consumed in a day after the body has adapted to burning fat over sugar, should be highly individualistic, based on your current health state, your goals and your activity level (to name a few). I also always suggest you are getting the majority of your quality carbs from veggies, particularly nutrient-dense leafy greens, kale, spinach, broccoli, cauliflower, zucchini and when appropriate adding in starchy veggies like sweet potatoes, squash or other root veggies or your favorite seasonal fruits. If you want to learn more about carb cycling and finding the amount of carbs that are right for you check out the Keto for You 8 Week Masterclass where we go in-depth on developing a personalized approach and protocol that supports your body and your needs, including how to incorporate carbohydrates, how much and when – this takes the guess work out of your choices and it helps you to avoid strict rules and obsessively counting using someone else’s metrics.

    3) Eating too much protein will NOT cause gluconeogenesis or kick you out of ketosis. Gluconeogenesis is a natural process that happens in the body, as needed. To simplify it, the body will create glucose, endogenously, as necessary for the various processes, when necessary. The fear among some within the keto community is that eating more protein will trigger this process and “kick you out of ketosis” and with that misconception I see a lot of folks under-eating protein because of this fear. But, there is absolutely no credible research or scientific backing to support this belief! 

    Gluconeogenesis, is a process that is always turned on in the body, and it operates in an as-needed state, meaning it is mostly demand driven. When the body needs more glucose, the body will produce more glucose without having to eat it. This process isn’t something we need to fear, it is actually quite important to those in a ketogenic state, as the body will produce the glucose necessary to fuel the parts of your brain that can only run on glucose. 

    Protein is so important to so many processes in the body, but to me one of the most beneficial aspects of protein is how highly nutrient dense it is, how satiating it is and it actually requires more energy to be broken down. Hormone problems, stalled weight loss, thyroid issues, etc. To learn more about how to determine your personal daily protein consumption goals, how gluconeogenesis works and more download the FREE Keep it Simple Keto eBook there is a bonus follow-up lesson included sent via email that goes super in-depth on protein. I also recommend checking out Episode 21 of the Between Meals Podcast – Keto Conversations: Should I eat More Fat? Do I Need More Protein?

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  16. White Chicken Chili {Keto, Paleo, Whole30, Nightshade-free}

    This comforting and hearty low carb White Chicken Chili cooks in under 30 minutes and in one pot. It’s perfect for a delicious fall or winter weeknight meal! It’s keto, paleo, whole30 and nightshade-free. With a few simple tweaks, AIP-compliant, too.

    White Chicken Chili {Keto, Paleo, Whole30, Nightshade-free, Dairy-free}
    White Chicken Chili {Keto, Paleo, Whole30, Nightshade-free, Dairy-free}

    It’s about that time of year, soup, stew and chili season. My absolute favorite!!! I adore the comforts of these foods, I crave them. This is the food that makes my soul happy.

    I also REALLY love meals that are ready in 30 minutes or less on the stove top, one pot, no special tools or equipment, just a straight-up, easy, hearty meal.

    This particular White Chicken Chili recipe is low carb and keto-friendly, it’s paleo, Whole30 compliant and made without any nightshades. With a few minor changes you can also make this White Chicken Chili AIP compliant.

    What are Nightshades?

    Nightshades are a botanical family of plants, more technically called Solanaceae.  The most common nightshades are tomatoes, peppers, potatoes and eggplant. These plants all have certain characteristics in common (like the shape of the flower and how the seed is arranged within the fruit–Wikipedia has a good description).  There are more than two thousand plant species in the nightshade family, the vast majority of which are inedible and many of which are highly poisonous (like deadly nightshade and jimsomweed). Tobacco is a nightshade, and is known to cause heart, lung, and circulatory problems, as well as cancer and other health problems (although, clearly some of this has to do with the other toxins in tobacco products derived from the processing.) The reason why nightshades are problematic for many people is due to the glycoalkaloid content. Over-consumption of these edible species can actually be poisonous to anyone, and it is possible that the low-level toxic properties of nightshade vegetables contribute to a variety of health issues over time.1https://www.thepaleomom.com/what-are-nightshades/ Read more here about the potential concerns with nightshades for those with autoimmune disease.

    White Chicken Chili {Keto, Paleo, Whole30, Nightshade-free, Dairy-free}

    Why Nightshade-free?

    While I am not 100% nightshade-free, 100% of the time, I have discovered in this last year that in abundance, nightshades can trigger my autoimmune symptoms and cause noticeable joint pain for me, it can cause migraines and allergy-like symptoms, so, I have been  careful about how much I consume them and the amount. If I am struggling with an autoimmune flare-up or digestive flare-ups, I will cut nightshades out completely until things calm down a bit. On the regular, when my autoimmune symptoms are managed, I still prefer to avoid them in whole food form, like tomatoes, peppers, potatoes and eggplants, but usually in pretty small amounts, as a garnish or in spice blends, etc – nightshade do not trigger a noticeable response for me, so I don’t overly concern myself with obsessing over it, in that sense. I know folks who have to be 100% nightshade-free and it can certainly be challenging, in a lot of ways I think even more than having to avoid gluten, since they can hide in spices, seasonings, sauces, etc.

    Read the rest of this entry »

    References   [ + ]

    1.https://www.thepaleomom.com/what-are-nightshades/
  17. 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:

    Future Self Journal

    A Beginner Guide to Setting Boundaries

     

     

    LISTEN NOW ON ITUNES

     

     

    (Listen on iTunes)

     

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle 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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  18. 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

    Red light therapy research

     

    AIP recipe resources: 

    www.wholedailylife.com

    frolicandflow.me

    www.foodbymars.com

    www.autoimmunewellness.com

    The Nutrient Dense Kitchen by Mickey Trescott

     

     Follow Tracey Grant:

    Instagram: @wholedailylife

    Follow 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.

     

    LISTEN NOW ON ITUNES

     

     

    (Listen on iTunes)

     

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle 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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  19. 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 iTunesGoogle 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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  20. 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:

    • How to stop relying on willpower and motivation and instead set yourself up for EFFORTLESS SUCCESS

    • My secret weapon to creating a sustainable, customized approach to your health that NEVER FEELS LIKE A DIET

    • How you can empower yourself with the knowledge and the tools to BE YOUR OWN HEALER!

    • Learn how to DITCH TOXIC DIET MENTALITYwhile STILL making shifts and choices to support and HEAL your body

    • 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:

     

    ************************************************

    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 iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

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

    Read the rest of this entry »

  21. 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.

    Grilled Peanut Butter and Jelly Chicken Wings

    Grilled Peanut Butter and Jelly Chicken Wings

    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.

    Grilled Peanut Butter and Jelly Chicken Wings

    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.

    Grilled Peanut Butter and Jelly Chicken Wings

    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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