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Between Meals Podcast. Episode 25: Is Your Healthy Living Causing Stress?
LISTEN NOW ON ITUNES
(Listen on iTunes)
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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Instant Pot Thai Peanut Chicken {Keto, Gluten-free}
This post is sponsored by the National Peanut Board. I received compensation, but all opinions and content are my own.
This Instant Pot Thai Peanut Chicken is coated in the most incredible, flavor-rich peanut sauce. Serve it over zucchini noodles or cauliflower rice for an easy meal, and garnish with extra peanuts for added crunch!
I know you all are with me on those easy, weeknight meals that come together in no time but pack a major flavor punch. This simple Instant Pot meal requires very little prep and it’s layered with rich flavors. I find this easy meal brings the flavor of the Thai classic Chicken Satay with Peanut Sauce but with far less work, no need to skewer meat and no grilling necessary. Just pull it all together, set it and forget it.
Peanut butter is front and center in this easy, weeknight meal. I love how a creamy organic, unsweetened peanut butter fits into a tasty, savory dish like this Instant Pot Thai Peanut Chicken. It’s so rich and creamy and together the peanut butter and the coconut milk leave the chicken super juicy, moist and tender.
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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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Five Tips for Mindful Eating and Why it Matters {+ Video}
Mindfulness isn’t just yoga and meditation, burning sage and sitting on a meditation cushion chanting ‘OM’. Mindfulness can extend into all aspects of our lives with just a little conscious awareness and minimal effort. Mindfulness is derivative of a “monastic” practice, meaning it was originally made for monks. It utilizes deliberate focus to increase your consciousness and appreciation of the present moment.
One of my favorite methods for incorporating mindfulness with my clients is to do so at mealtime. When we aren’t totally present at meal time, if we aren’t eating mindfully, it can be a disaster for our digestion, for our stress levels, for our moods and many times we can end up accidentally overeating. Often the opposite of eating mindfully is eating mindlessly, and we all know how that goes for us.
The practice of mindful eating is all about learning to pay attention. It can be a form of meditation, almost. Instead of mindlessly shoveling food into your mouth almost unconsciously, not even tasting the food you’re eating, I want to teach you how to slow down and savor your meals. With mindful eating we take the time to pause, to notice thoughts, feelings, and sensations surrounding our meals and to truly taste each bite. I have found this practice be vital to eating intuitively and finding a lifestyle that is appropriate for the individual.
Not only will this make meals more pleasurable and delightful to ALL our senses, but it’s also better for our digestion and it keeps us from overeating.
When our body is in a chronic state of stress, our nervous system will actually shut down our digestion system, as a protection mechanism. This is why one of my all time favorite tips for folks deal with digestive issues to take a look at the stress in their life and even more specifically the stress around meal times.
As well, when we are stressed or not paying attention it’s hard to truly understand and realize the need to stop when we are satisfied, we cannot do any of this if we are on autopilot, shoveling food into our faces.
As far as I am concerned, if you’re not truly tasting and enjoying your food – that’s a problem. How can you ever expect to be able to listen to your body’s subtle cues, to tap into your intuition and
Mindful eating is not a quick fix, but very often it is a very valuable solution, of course it’s also FREE and like most important things in life, it takes practice.
Before we get into the mindful eating tips, I wanted to very quickly explain some of the important things you NEED to know about digestion and why mindful eating can help.
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Between Meals Podcast. Episode 23: Blip Days. Bouncing Back When You “Fall Off Track”.
LISTEN NOW ON ITUNES
(Listen on iTunes)
No. 23 | Blip Days. Bouncing Back When You Fall “Off Track”.
In today’s shorter format BITES episode we are chatting all about getting up when you fall down, what to do when you have an “off day” and you feel yourself slipping into a downward spiral.
I am sharing some of my favorite tips and tools for how to handle the “misses” and how we can reframe our old narratives and the dangerously ineffective dialogue around this idea that we are either “on-track” or “off-track”.
1) CONSISTENCY DOES NOT REQUIRE PERFECTION
2) Misses are just that – MISSES.
3) How not to attach significance or judgment to a choice, a day, a meal or a miss.
4) CHOOSE YOU!
I also share some incredible research to support my deep belief that mindset matters, with two studies that prove our body hears what our mind says and that we are always the one driver’s seat when it comes to our choices and how we respond, react and “bounce back”.
And finally, I offer two simple questions you can ask yourself, right after a miss or an off choice or in the moment when you are faced with a choice that has previously been known to send you “off the rails”.
I really hope you enjoy this shorter format episode.
Referenced in this episode:
Episode 09 of the Between Meals Podcast with James Clear – How to Make Tiny Changes
James Clear’s book Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
Study: Learning one’s genetic risk changes physiology independent of actual genetic risk
Study: Mind-set matters: exercise and the placebo effect
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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Sheet Pan Greek Chicken Souvlaki with Veggies {Paleo, Keto, Whole30}
This easy Sheet Pan Greek Chicken Souvlaki with Veggies is truly a delicious, one-dish meal packed so much flavor and it’s so simple and fuss-free. With lots of different options it’s easy to make it work for you and your family. It’s one of our favorites and I know you are going to love it, too!
I am a sucker for a sheet pan meal, but as the snobby, recipe-developer / food lover I don’t love the sloppy, unfocused sheet pan meals, like a good part, I believe a good sheet pan meal should have a solid theme!!
This is maybe my favorite sheet pan meal, to date. Greek Souvlaki Chicken and veggies, is, in my opinion, the perfect culmination of the food I grew up on. Fuss-free. No need to get the grill going, no standing over the stove top, just toss it together and throw it into the oven. That sounds aggressive, be gentle, no one wants chicken marinade on the ceiling.
As per usual, with most recipes here on Tasty Yummies, we’ve got lots of options for you with this Sheet Pan Greek Chicken Souvlaki, you can opt for bone-in or boneless chicken. Get a whole chicken and break it down into parts (though, I do recommend halving the breasts the short way, if you are cooking the various parts, so the pieces are similarly sized). You can even make this with wings and drumsticks. It’s so versatile and this way you can make it to your liking.
If you are doing the keto or low carb thing, this go with cauliflower or go half and half if you’ve got a fam and they’ll some want potatoes. I do this often at our house. I have also made this with white sweet potatoes and it’s amazing, too. For dairy-free, paleo or Whole30, simply leave off the feta cheese (or check out this amazing dairy-free feta recipe from my friend Brittany) and opt for a dairy-free tzatziki sauce.
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Between Meals Podcast. Episode 22: Are Carbs the Devil? Carb Cycling & Carb Ups.
LISTEN NOW ON ITUNES
(Listen on iTunes)
Are Carbs the Devil? Carb Cycling & Carb Ups.
In this final episode in the 5-part Keto Conversation series we are chatting ALL about carbs!! Are carbs the devil? Should we fear carbs? Can we never eat them again?
Au contraire – I actually want to share that you CAN actually eat carbs and they may work synergistically with your low glycemic approach to support some important functionality within the body, to reset and rebalance, as needed.
After you’ve given your body the time and space and taught it how to become fat adapted, it’s in that nuanced lifestyle and your personalized approach that you create where the real magic happens, in my opinion.
Topics Covered and Questions Answered in Episode 22:
- disclaimers on who should take care when carb cycling
- possible symptoms that may indicate a need for carb cycling or carb ups
- why imbalance can happen with a ketogenic approach
- first and most major question you need to ask yourself – are you eating enough?
- what is leptin?
- how does leptin signaling get messed up?
- why does leptin depletion happen?
- can we reset leptin synthesis?
- why carbs might be the answer.
- the benefits of carb cycling.
- how-to carb cycle
- is carb cycling with intense workouts necessary?
- AND SO MUCH MORE!!!
Some of my favorite recipes for carb cycling / carb ups:
Shoestring Smoky Sweet Potato Fries
Garam Masala Roasted Acorn Squash Wedges
Curried Butternut Squash Soup with Maple Turmeric Roasted Pepitas
Smoky Sweet Potato and Apple Soup
Baked Plantain Fries with Garlic Avocado Dipping Sauce
Wilted Kale Salad with Warm Mustard Shallot Vinaigrette and Spicy Butternut Squash Croutons
Apple Bites with Pumpkin Spice Coconut Butter
LISTEN NOW ON ITUNES
Listen to the Other Episodes in the Keto Conversations:
Episode 18 – Why I am Not Keto
Episode 19 – Fatty Fatty Fat Fat – Everything You Need to Know About Fat
Episode 20 – Keto vs. Fat Adapted vs. Low Carb
Episode 21 – Should I Eat More Fat? Am I Eating Enough Protein?
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
Want to Learn More:
Nutrition Tips for More Energy. Avoid the Afternoon Crash
************************************************
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 21: Should I Eat More Fat? Am I Eating Enough Protein?
LISTEN NOW ON ITUNES
(Listen on iTunes)
Should I Eat More Fat? Am I Eating Enough Protein?
Let’s do some troubleshooting!!! This latest episode of the Between Meals Podcast we are answering some of the questions I hear most often with my clients – especially when they find they aren’t getting the results they are after with their nutrition. With our culture being so extreme, often misconception is, if too many carbs isn’t great and lowering my carb intake is better – I should probably have no carbs ever OR fat is good for me, more fat is helpful for getting into deeper ketosis, so if I am not getting the results I want I should just eat even more fat!! DONE. It doesn’t exactly work like that. These are both over simplifications that really won’t help people who stall in reaching the goals that first set for themselves and honestly, may even cause more problems down the line.
Yes, we have talked about fat alone doesn’t make you fat. The fear of fat is total bullshit and all of the amazing thing that fat can do for us, but we also cannot deny the fact that it is still TOTALLY possible to over-consume it. Additionally, the extreme removal and fear of carbs, can lead to an avoidance of important nutrient-dense, fiber rich vegetables that I think should be include in your diet.
As well, there seems to be some confusion and misconception surrounding protein. There is an unsubstantiated fear surrounding gluconeogenesis that often manifests as an underconsumption of protein, which can have deleterious affects of it’s own.
Topics Covered and Questions Answered in Episode 21:
- Can you have TOO much fat?
- If fat helps to create ketone bodies and ketones are good, can’t we just eat more fat to get higher ketones and get into a deeper state of ketosis?
- If you over eat protein does it get turned into glucose?
- The benefits of protein
- How to calculate the right amount of protein
- Do you need to weigh your meat?
- What are macronutrients and what are micronutrients?
- How does energy production actually work? Is it calories only or is there more too it?
- Which macros does the body prefer in ATP production?
- How protein can be self regulating and why overconsumption isn’t a concern
- Other areas to investigate if you hit a wall, are stalling or not hitting the heath goals you had for yourself
- Are you overreacting or experiencing cravings because you are under-eating fat or protein, having too many carbs or are they related to something else altogether?
LISTEN NOW ON ITUNES
Listen to the Other Episodes in the Keto Conversations:
Episode 18 – Why I am Not Keto
Episode 19 – Fatty Fatty Fat Fat – Everything You Need to Know About Fat
Episode 20 – Keto vs. Fat Adapted vs. Low Carb
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
Want to Learn More:
Nutrition Tips for More Energy. Avoid the Afternoon Crash
************************************************
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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Low Carb Dark Chocolate Mint Chip Cookie Dough Bites {keto, paleo, vegan}
These delicious Low-Carb Mint Chip Cookie Dough Bites take a bath in rich, silky dark chocolate for an easy, fun and super tasty sweet treat! So easy to put together and you can sweeten to your liking. These Cookie Dough Bites are low carb, keto-friendly, paleo, vegan.
These grain-free, dairy-free bites get an added boost thanks to REBBL’s brand new Mint Chip Super Herb Elixir, you get a little plant based protein and some healthy fats, along with some super herbs! Everything you could want in a yummy, bite-sized snack. If you can’t get your hands on the new Mint Chip Super Herb Elixir, TRY HARDER, just kidding, you can make these with your favorite non-dairy milk, too.
These Low Carb Mint Chip Cookie Dough Bites are so much more than the straight-up cookie dough bites you’ve all seen before. With a subtle hint of mint and little crunchy cacao nibs, the mint chip taste really comes through in these truffle-like treats for a fun and unique bite. Best part, these delightful little bites are low carb and keto-friendly. As always, like most recipes you will find here on Tasty Yummies, the way and how much you sweeten your low carb cookie dough bites are totally up to you and your taste buds.
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Between Meals Podcast. Episode 20: Keto vs. Fat Adapted vs. Low Carb
LISTEN NOW ON ITUNES
(Listen on iTunes)
Keto vs. Fat Adapted vs. Low Carb
This latest episode of the Between Meals Podcast we are simplifying some of the most common questions I hear. We are breaking down the differences between ketosis or just being fat adapted. It can seem confusing, but it really isn’t that complicated and I want to help simplify it for you, so you can find the approach that is right for you and your goals.
Topics Covered and Questions Answered in Episode 20:
- The differences between being keto and fat adapted?
- Can you be fat adapted and not be in ketosis? How about vice versa?
- How long does it take to become fat adapted?
- How can you tell that you are fat adapted?
- Why does our body produce ketones?
- What does it mean to be keto-adapted?
- What are the benefits of ketones?
- What if you can’t maintain high levels of ketones after eating keto for a while?
- What is “Metabolic Flexibility”?
- What is low-carb? Can you just eat low-carb? Is it bad to eat low carb but not be keto?
- Feeling bad on keto? Did you give it enough time?
LISTEN NOW ON ITUNES
Listen to the Other Episodes in the Keto Conversations:
Episode 18 – Why I am Not Keto
Episode 19 – Fatty Fatty Fat Fat – Everything You Need to Know About Fat
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
Want to Learn More:
4 Reasons to Avoid Vegetable and Seed Oils
Omega-3 Fatty Acids – Understanding these Essential Fats
Nutrition Tips for More Energy. Avoid the Afternoon Crash
************************************************
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!
-
Lemon Basil Vinaigrette {paleo, keto, vegan, AIP, Whole30}
This Lemon Basil Vinaigrette is the key to take any dish from ‘meh’ to “HELL YEAH”! This aromatic, bright, fresh dressing is super versatile, it’s keto, paleo, vegan, Whole30 and AIP compliant and a must to have on hand!
The secret to tasty home cooking is little more than understanding how to properly and season even the most basic foods. Salt and pepper, garlic and acid, fresh herbs – it’s all so simple and so impactful. This simple vinaigrette combines all of that into one tasty dressing, sauce or finishing move!
To know me is to know that I live for a daily Big F*ckin’ Salad and roasted veggies are my favorite thing ever. This Lemon Basil Vinaigrette is perfect on these, drizzled over cauliflower rice, on top of roasted chicken or steak, drizzled over a frittata or eggs, over your favorite fish and so much more.
This recipe was originally shared as part of this delicious Mixed Green Salad with Steam Fried Veggies and has since turned into a staple around here. It’s like a chimichurri of sorts.
This Lemon Basil Vinaigrette comes together in just about 5 minutes and you can store it for up to 7 days in the refrigerator, but I promise it won’t last that long.
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Between Meals Podcast. Episode 19: Fatty Fatty Fat Fat
LISTEN NOW ON ITUNES
(Listen on iTunes)
FATTY FATTY FAT FAT – Everything You Need to Know About Fat.
Ooooh this latest episode of the Between Meals Podcast is on quite easily one of my favorite topics!! FAT!! Today as part of the five-part series I am calling Keto Conversations – we are chatting all about fat. From why we need it, how to tell if you aren’t burning fat and more. Whether or not you are keto, keto-adapted, low carb, fat-fueled or not – I urge you to listen to this episode. Fat is an essential part of a healthy diet and it’s often overlooked as a crucial missing piece when our health is struggling.
Topics covered in episode 19:
- The differences between a Fat Burner and a Sugar Burner
- You Might be a Sugar Burner if….
- Why We Need Fat
- Are You Not Getting Enough Fat
- How Can We Get More Fat
- Signs You May Not Be Digesting the Fat you are Eating
LISTEN NOW ON ITUNES
Resources Mentioned in this Episode:
The Benefits of Eating Liver + My Favorite Liver Supplements
The Big Fat Surprise: Why Butter, Meat ,and Cheese Belong in a Healthy Diet by Nina Teicholz
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
Want to Learn More:
4 Reasons to Avoid Vegetable and Seed Oils
Omega-3 Fatty Acids – Understanding these Essential Fats
Nutrition Tips for More Energy. Avoid the Afternoon Crash
************************************************
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!
-
Between Meals Podcast. Episode 18: Why I Am Not Keto
LISTEN NOW ON ITUNES
(Listen on iTunes)
WHY I AM NOT KETO:
For the entire month of April, each week I am sharing a brand new shorter format podcast episode in a series I am calling Keto Conversations. We will be chatting all about ketosis, adapting a ketogenic lifestyle that works for you and all the important basics of what you need to know about keto. We will bust through common keto misconceptions plus I am sharing my own personal experiences and offering some insight to help guide you if you are interested in experimenting with a ketogenic approach to your eating.
In the first episode of the series, we are chatting ALLLL about Why I Am Not Keto! And no, this is not an April Fool’s Day joke and I know this may sound confusing, but stick with me, trust me and tune in!
LISTEN NOW ON ITUNES
Mentioned in this Episode:
- Keep it Simple Keto – FREE eBook – Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.
- Keto for You Waitlist – sign up now 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!
-
How to Make Hemp Milk +Video {Keto, Paleo, Vegan, Nut-free, Whole30}
How to Make Hemp Milk. Today I am teaching you to make my super simple homemade hemp milk. No need for soaking or straining, no planning ahead, just two ingredients to super easy homemade non-dairy milk. Plus, a few of my favorite flavor variations, Creamy Strawberry Vanilla Bean and Rich Chocolate Hemp Milks.
I am excited to show you how to make Easy Homemade Hemp Milk. It’s one of my favorite meal prep recipes and it’s great when you are in a pinch. Whether avoiding dairy milk is a priority, preference or necessity, I find homemade non-dairy milks to be the best for taste and cost as well as knowing exactly what is in there.
There are so many reasons to make your own non-dairy milks at home, but if I am being honest, often the time and the planning ahead becomes a big reason why I just don’t do it. I forget to plan ahead to soak the nuts or seeds, then I don’t want to fuss with straining the milk.
This homemade hemp milk is a favorite of mine for those last minute moments when I realize I have nothing on hand and I just want a quick smoothie, post-workout shake or even a tasty latte. Unlike most homemade nut milks or non-dairy milks, there’s no soaking overnight and no straining after you blend, so it’s ready whenever you are. You just need a high speed blender, like a Vitamix and about 2 minutes of your time! That’s literally it.
By not straining your homemade hemp milk, you maximize the nutritional benefits of the hemp seeds (hemp hearts) along with the extra fiber.
You can strain if you want it to be more like commercial non-dairy milks, it’s super easy, with a nut milk bag or cheesecloth, but the best part about not straining, you retain all the amazing benefits of the hemp hearts.
NO SOAKING NECESSARY
Hemp seeds contain no phytic acid, the mineral-binding antinutrient common to most nuts, seeds, grains, and legumes (which we talk about at length in my nut milk how to post and this sprouting tutorial for nuts, seeds, grains and beans).
Nutritional Benefits of Hemp Seeds (Why I Don’t Strain my Hemp Milk)
Hemp seeds (or hemp hearts) are a great source of vitamins, minerals, and they are rich in plant-based essential fatty acids, omega 3s, omega 6s, plus due to the optional ratio of these two EFAs in hemp seeds, it’s a great option for reducing inflammation. Hemp also contains including GLA, Gamma-Linolenic acid (GLA), a necessary building block for some prostaglandins that has been shown to support hormone balance, inflammation and more.
Hemp seeds are also rich in vitamin E which is great for your immune function. As far as minerals, hemp is a great source of manganese and magnesium, potassium, phosphorous, zinc, among others. Most excitingly, hemp seeds are a quality complete plant based protein, with all 20 amino acids present, including the 9 essential amino acids our bodies cannot produce – this is CRAZY rare in the plant kingdom, this is part of why I never bother straining them out. Per a 30 gram serving of hemp hearts, (approx. 2 heaping tablespoons) you get 10 grams of protein and 10 grams of Omega 3 + 6s. Hemp seeds are also rich in fiber, which is one of the other reasons why I prefer to leave the whole seeds in my homemade hemp milk.
My Blender of Choice + A Special Offer:
All you need is a good blender! That’s it. I recommend a high speed blender for the very best results for super creamy Homemade Hemp Milk. Vitamix is my preferred high speed blender. Using this link, you, the Tasty Yummies community receives $20 off of your first purchase of an Ascent Series product (featured above) plus FREE SHIPPING.
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Between Meals Podcast. Episode 17: Following Your Intuition
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FOLLOWING YOUR INTUITION:
Trusting your gut with your brand, health, parenting + beyond with guest Ali Maffucci of Inspiralized.com
Ali is the founder of the culinary brand Inspiralized, the ultimate resource for cooking creatively, healthfully and deliciously with the spiralizer, the kitchen tool that turns vegetables and fruits into noodles. In June of 2013, Ali quit her corporate job to pursue Inspiralized, starting first with her blog, Inspiralized.com. Since then, Maffucci has been referred to as a “digitally savvy millennial entrepreneur”, as well as the creator of a “spiral empire” by Food & Wine. Maffucci has authored New York Times best-selling cookbooks (Inspiralized and Inspiralize Everything) and her latest cookbook, Inspiralized and Beyond is following suit. Maffucci launched her branded spiralizer called the Inspiralizer and continues to provide daily free recipes on her food blog and through her iOS mobile app.She currently lives in Jersey City, NJ with her husband, Lu, and her baby son, Luca, with a little baby girl on the way.While you may think today’s episode would be all about spiralizing ALLL the foods, it’s actually everything but that. Ali shares her journey to becoming an entrepreneur, how she followered her passion, left her career and took a huge leap of faith, she shares the challenges of having a broad audience and balancing life as both a boss and as a mom. We chat about learning to love your body and to tune out the noise and trust your instincts to make the choices that are right for you when it comes to your health and eating, plus raising your children to have a healthy outlook and connection with their food (and I even get to learn ALL about baby led weaning) – at it’s core, this episode is all about following your intuition and going with your gut and I am so excited to share it with all of you.Grab recipes and more from Ali, head to Inspiralized.com
You can also follow Ali on Instagram at:LISTEN NOW ON ITUNES
Mentioned in this Episode:
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 16: Healing Hashimoto’s and Taking Responsibility for Your Health
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Healing Hashimoto’s and Taking Responsibility for Your Health
One of my favorite things about the work I have done all of these years with Tasty Yummies are all the amazing connections I have made, not just in the community we have all created together, but among my peers and other content creators, writers and bloggers. I have met an incredible amount of people who continuously inspire me, who challenge me to not only investigate and examine the work that I am doing, but also in my own life and health.One of my favorite things about this podcast is the opportunity to bring all of these incredible people to you, too! To share their personal stories and to hopefully inspire you in all the ways they continue to inspire me!
Today’s guest Carly Johnson Brawner, has become a good friend of mine through the virtual space. I think we first connected on Instagram and we finally had the opportunity to meet in person a couple years back when I was in Austin for a conferenceIn today’s episode, Carly shares her story of discovering she had Hashimoto’s, an autoimmune thyroid disease. She shares the symptoms that became most concerning to her, the major things she did to heal her body, how she demanded testing and when she knew it was time to break up with her doctor and look for additional support. We talk through some of the dietary shifts and lifestyle changes that were most impactful to her, plus how she’s recently gotten the courage to face her fears as she has incorporated weight lifting into her movement plan and so much more.I know you will walk away from today’s episode with some practical tips and inspiration for becoming your own health advocate, for knowing when to trust your intuition, to take responsibility for your health and some of the first steps you can take to heal your body.About CarlyCarly Johnson Brawner is a Functional Nutrition Coach, Hashimoto’s advocate, and wellness enthusiast living in sunny Austin, TX. Frolic & Flow came to fruition through Carly’s experiences healing from autoimmunity with real food and targeted wellness practices. She currently blogs, speaks, and works with clients to help them optimize their overall health, improve their autoimmunity, and learn the foundations of living in a state of balanced wellness.
Follow Carly Johnson Brawner
Website: frolicandflow.me
Instagram: @frolicandflow
Mentioned in this Episode:
- The 5 biggest things Carly that helped her to heal her Hashimoto’s
- Carly’s 3-part series on her Hashimoto’s Success Story
- The Wahl’s Protocol
- NEW POST: What are Endocrine Disruptors and How to Avoid Them?
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, Soundcloud, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
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Instant Pot Hamburger Soup aka Ground Beef Stew {Paleo, Keto, Whole30}
This Instant Pot Hamburger Soup is a simple, weeknight meal is a breeze to throw together, it’s hearty and budget-friendly. This comforting classic version of a ground beef stew is paleo, Whole30 and keto-friendly.
This simple, humble Instant Pot Hamburger Soup was born accidentally. You see, I had fully meal planned for this week , which is exciting enough when I plan ahead and to that and on the menu I had my Instant Pot Beef Stew, it’s a favorite of mine, it’s pure, cozy comfort food that reminds me of my childhood. I had planned to leave out the white potatoes and mix up the veggies to suit my tastes and needs. I love that this stew recipe is generally affordable as chuck roast or stew meat is often an budget-conscious cut of meat, however I hit up my local grocery store and the grass-fed chuck roast was $12 / pound, EEEEK and no other quality stew meat option. That’s a hard NOPE!! I wasn’t making a stew that cost over $30 in meat. I looked to my left and there I found grass-fe, grass-finished ground beef, $4.99 / pound. Perfect, I thought, I would just make my beef stew with hamburger meat and it would be amazing.
To create this ground beef stew I made a few light changes, I increased the broth, went with less meat, I left out the potatoes and opted to create for more of a soup, then a stew, though it still had those cozy stew vibes with the veggies and the flavors.
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Between Meals Podcast. Episode 15: Uncovering Trauma and Its Role in Your Health Story
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Uncovering Trauma and Its Role in Your Health Story
I am so honored to have Dr. Keesha Ewers as my guest on the show today and we chatting about a topic that really hits home for me in a big way. TRAUMA and the importance of uncovering it’s affect on your health story and how to heal complex health struggles.We are diving deep into how unresolved trauma can manifest as autoimmune diseases and other imbalances in the mind, body and spirit, we’re discussing how these root causes can affect our health, the ways in which we show up in the world for others and how we speak to ourselves. We even discuss finding gratitude to those who caused the trauma, as challenging as that may seem – in this episode Dr. Keesha actually takes me through a powerful exercise in facing my own trauma and my perpetrator.Before we dive in, if you feel that this discussion may not pertain to you, as you feel you are not a victim of the traumas we hear about most commonly, sexual assault, physical or emotional abuse, addiction, neglect, I urge you to please still take the time to listen to this episode. Dr Keesha unpacks and defines trauma in all senses of the world, as she calls it capital T and lower case t traumas and the many events that still affect and damage areas of the brain and our health and how trauma actually comes in so many shapes and forms. Dr. Keesha shares the many ways that events of our past can manifest not just in disease or physical imbalances, but in our relationships, our self talk and we get into all of the mighty lessons that past trauma can teach us!About Dr. Keesha EwersDr. Keesha Ewers is an integrative medicine expert, Doctor of Sexology, Family Practice ARNP, Psychotherapist, herbalist, she is board certified in functional medicine and Ayurvedic medicine and is the founder and medical director of the Academy for Integrative Medicine Health Coach Certification Program.
Dr. Keesha has been in the medical field for over 30 years. After conducting the HURT Study in 2013 (Healing Un-Resolved Trauma), she developed the HURT Model for understanding how past childhood trauma impacts adult health. This led to the creation of the You Unbroken online program for patients to heal their own trauma and the Mystic Medicine deep immersion healing retreats she leads at her home on San Juan Island, WA.
I had the pleasure of hearing Dr. Keesha speak last year and as she shared her own powerful story of healing her autoimmune disease and discovering the role unresolved trauma had in her health story – I had goosebumps and tears I my eyes listening to her words and her experiences that resonated so deeply with me and unknowingly at the time, this talk became a catalyst for me, to a huge year of self discovery and unpacking old narratives and healing from my trauma.
Over the course of 2018, I began doing some serious self assessment and I was facing head on my struggles with my self worth and my abilities to believe in myself, my perfectionism, my apprehension to trust people whose motives seem insincere, my disdain for people who abuse power or expect too much of me – all qualities in me that i most wanted to change, I began to realize were all rooted in the sexual trauma I experienced in my late teens and had told myself i had totally overcome and it was dealt with and a non-issue. it became an intense exploration into uncovering who I am and the work I needed to do yet to heal my body and my spirit so I could show up in the world in the ways I truly wanted to. And spoiler alert, like so many things – I’m still showing up for me and I am still doing the work!It is with great pleasure I share Dr Keesha and this amazing episode with all of you, to offer some incredible insight knowledge and actionable tools.
Follow Dr. Keesha Ewers:
Website: drkeesha.com
Instagram: @drkeesha
Mentioned in this Episode:
- Dr. Keesha’s book: Solving the Autoimmune Puzzle: The Woman’s Guide to Reclaiming Emotional Freedom and Vibrant Health
- ACEs – Adverse Childhood Experiences
- You Un-broken 10 Day Self-Guided Program
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You can now subscribe to the Between Meals Podcast on Apple iTunes, Soundcloud, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
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Between Meals Podcast. Episode 14: Celery Juice, How Detox Actually Works & Food as Medicine
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Celery Juice, How Detox Actually Works & Food as Medicine.
Are you curious about the celery juice trend? Is it a super food or a super fad? In episode 14, I am joined by Ali Miller, RD, LD, CDE who is hitting us with the facts with her food-as-medicine approach that is grounded in nature and supported by scientific evidence. We talk through the misinformation, the redeeming qualities of celery and why you may want to reconsider downing gallons of celery juice each and every week.
From debunking some of the massive claims to talking through why some folks may be having great results drinking daily celery juice, Ali shares more about how the body’s natural detox pathways work. Learn how you are better off consuming foods rich in sulfur, glycine, glutathione, cysteine, and nutrients that drive phase 2 encapsulation with ample fiber in the diet (that’s right celery juice contains none of these things) to support the excretion of toxins from your body to actually detox vs. prevent detox process for short-term outcomes.
Finally, Ali shares more about her food-as-medicine approach when it comes to anxiety, depression and cognitive dysfunction.
I hope you enjoy this episode and if you have anecdotal evidence or personal experiences with celery juice that you would like to share, please feel free to use the comments below, we’d love to hear from you.
Follow Ali Miller, RD:
Her website AliMillerRD.com
Instagram @AliMillerRd
The Naturally Nourished Podcast
Mentioned in this Episode:
- Ali’s IGTV episode about why she will never drink celery juice
- Celery Juice is NOT a Miracle Drink
- Rat study showing the effect of celery and parsley juices on pharmacodynamic activity of drugs involving cytochrome P450 in their metabolism
- 10 Day Real Food Detox Program
- The Anti-Anxiety Diet: A Whole Body Program to Stop Racing Thoughts, Banish Worry and Live Panic-Free
- Ali’s rebuttal to Jillian Michael’s recent rants on the Keto Diet
LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, Soundcloud, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
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Tahini Chocolate Keto Mug Cake w/ Oven Option {Paleo, Gluten-free}
This delicious Tahini Chocolate Keto Mug Cake is not only low carb, paleo, gluten-free, dairy-free and low FODMAP, but it’s legit ready and in your face in under 5 minutes. Delicious, keto-friendly cake that’s ready in 5 minutes? Let’s do this. PS, I have had readers adapt to be nut-free, along with egg-free, scroll down for options.
Let me start by being very clear, this Tahini Chocolate Keto Mug Cake is dangerous. No, it’s not that it’s “bad” for you, on the contrary, but what is dangerous is just how simple it is to make this keto mug cake. Cake in about 5 minutes? Yeh, that’s information I am not sure I am ready to have.
Seriously though, this simple keto mug cake is quick to toss together and into the microwave. YES, you heard me right, the microwave! The 1990s hottest kitchen gadget. No, I generally don’t cook with my microwave. No, I don’t think it’s the best option. Yes, I have heard about the potential dangers for exposure to microwaves, but ya’ll relax, we aren’t having mug cakes daily, in fact I am not even implying you should have them weekly. It’s a treat. It’s special and the once or twice a month you use your microwave, it’ll be fine. Promise. UPDATE: I have now included oven options for those of you that don’t have a microwave, don’t want to use one or don’t mind waiting more like 20 minutes for cake.
Sweeteners:
I would like to be clear, I really don’t love all the non-caloric sweeteners prevalent in most keto recipes. Keto or not, I don’t really feel that non-nutritive sweeteners have a place in a real food diet, especially in abundance. They are highly processed, many can still impact on insulin and wreak havoc on the gut microbiome. Once in a while, a little bit of stevia in a coffee instead of sugar, a little monkfruit in a treat, probably OK, sure. But cups and cups of this stuff, day in and day out, I just don’t think this is a good idea.
For me, sugar alcohols (polyols) like Xylitol and Erythritol, along inulin-based sweeteners are absolute murder on my gut (I am working on a post as we speak about the potential harms of non-caloric sweeteners to explain why this is). I will use a little stevia now and again, a little monkfruit here and there. But, considering I am not consuming sweet stuff on the daily, when I have a sweet, it’s an occasional treat, so I generally opt for a small amount of real food sweeteners like maple syrup, honey, dates, coconut sugar, in amounts that I know will work for me, that won’t spike my blood sugar or cause cravings.
I would suggest if you are very new to keto or transitioning to a low carb or fat fueled lifestyle, especially if you are coming from a more standard American diet, eating lots of sugar and carbs, or possibly being diagnosed with a metabolic condition such as diabetes – some, natural non-caloric sweeteners may be a good option during the transitioning stages. If it’s a tool to reset your palate and taper you down and work to fight an addiction or strong cravings, then I think it can work for a temporary option or for use in small amounts. But even better yet, would be to avoid the sugar alternatives altogether and give your palate the opportunity to reset entirely and find a new way. But no one really wants to hear that kind of crazy talk on a post about cake that you can make in about 5 minutes.
If you are deeper into keto or living that fat-fueled life for sometime now, I will share that little maple syrup or coconut sugar will for the most part, not make or break you, it won’t cause sugar cravings or a blood sugar explosion and it will likely not kick your body out of a fat burning or ketogenic state. These are the benefits of metabolic flexibility. More on that below.
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Keto Asian Chicken Lettuce Wraps {Paleo, Whole30} + Video
These simple Keto Asian Chicken Lettuce Wraps are a tasty, one pan meal that is a restaurant-classic reimagined. Ready in no-time, these paleo and Whole30 lettuce cups pack a flavor punch.
Earlier last year, I think it was in the late spring, I had the pleasure of attending another amazing event at 1440 Multiversity. During this short wellness event they actually had my lovely friend Michelle from Nom Nom Paleo as a guest teaching an amazing cooking demo for all of us. So fun to watch her cook and create in the kitchen. Michelle made her delicious, popular Potsticker Stir-Fry and that was all it took. One quick sample and I was obsessed, not just in how it tasted but also both in how simple it was and how versatile.
I started making it at home, once a week, most times without the original recipe and as these things do, it slowly morphed into a dish of it’s own in my kitchen. I often would replace the ground pork with ground dark meat chicken, sometimes turkey. I sometimes added the cabbage, but not always. I added bell pepper for the flavor and color and many times I will add water chestnuts at the end, cuz I really love that fresh crunch.
