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Between Meals Podcast. Episode 13: The Power of Starting Your Day with Positivity
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The Power of Starting Your Day with Positivity.
In today’s shorter format BITES episode I am sharing my personal experiences with starting my day with positivity. In this solo episode I explain how I recently came to introducing a new morning practice, where I implement positive mantras or affirmations as part of my morning rituals.
The incredible power that we have to shape our reality and control our intentions and our actions is far more simple than we realize. It’s an incredible small step in your efforts toward self realization, self love and self care and guess what – IT’S FREE!
Whether your positivity comes through reflection or affirmation, maybe you repeat power statements or find empowerment through acknowledging your struggles and your ability to overcome them – this practice can truly affect not just the trajectory of the day, but also our confidence, self esteem, our relationship with ourselves and others and most importantly our belief in our strengths to overcome whatever comes our way. It’s about owning our power NOW!
We talk about the small details that can matter as you develop your own your positive self talk practice, how semantics can actually matter and how we aren’t trying to live in some glitter studded, rainbow flecked alternative reality, turning a blind eye to the struggles of life. Rather it’s about embracing the uncertainty of our days and owning a belief in our abilities to handle whatever comes our way. OWNING OUR POWER!
We may not be able to control the pains and traumas of our past, present or future, but we can absolutely control how we react to them and the narrative we choose to implement in our days.
I hope you enjoy this episode, my first ever solo episode! I would love to hear from all of you, if you implement a morning mantra or affirmation practice, please tag me on Instagram @tastyyummies and you can use the hashtag #TYMorningMantras and I would LOVE to share them in my feed.
Mentioned in this Episode :
- Bites Episode 04 – How to Stop Shoulding All Over Yourself
- Episode 11 – Overcoming Your Self-Limiting Beliefs
- Mirror Gazing Practice at the end of Episode 08
- Unfu*k Yourself by Gary John Bishop
- My Morning Mantras are saved as a Mantra Highlight on my Instagram profile
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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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Easy No-Strain Cashew Milk {+ Video} + bonus flavor ideas
Are you curious how-to make delicious cashew milk? While nut milks and other non-dairy milks can seem intimidating and like far more work than they are worth, this definitely doesn’t apply to my Easy No-Strain Cashew Milk. Just two ingredients, a minute or two of blending and that’s it you’re done! Be sure to scroll down for my tasty chocolate cashew milk recipe along with a few other super tasty, fun flavor ideas.
In typical “food blogger” fashion, by way of photos and personal anecdotes it make appear that this recipe is far more complicated than what it actually is. Don’t get it twisted, this is THE MOST simple recipe I may have ever posted. Spoiler alert: to make cashew milk, you need raw cashews and filtered water. THAT’S ABOUT IT! I generally prefer to add a pinch of quality sea salt, sometimes I will sweeten it or add vanilla and I really love my homemade Chocolate Cashew Milk – but in all it’s simple glory you just need water and raw cashews.
I particularly love this cashew milk recipe, because it’s no-strain! No need to fuss with filtered or straining, no nut milk bags. Just blend and enjoy. It’s creamy, rich, silky and super versatile.
You all have known for years that I generally prefer to avoid dairy, I don’t have an intolerance or allergy, I simply feel much better without it. I do OK with some cheeses in small amounts, along with sheep and goat’s milk from time to time, but there is nothing in me that ever feels a desire to sit down with a glass of cold dairy milk. We were never allowed to drink milk as children. My mom was ahead of her time. She knew that dairy can be inflammatory, that the lactose can be troublesome for most folk’s digestion and it can also exasperate respiratory issues.
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Keto Chocolate Avocado Pudding {Paleo, Vegan}
This rich, decadent, smooth Keto Chocolate Avocado Pudding has become a favorite treat around our house. It’s decadent, creamy and so so easy. Ready in just a few minutes, with just 5-ingredients!
You all know from following me, I am not a big treats and sweets gal. I just don’t crave sweets these days and I generally prefer to avoid the keto-fied treats loaded with suspect sweeteners. I generally just stick to my daily dark chocolate. A square or two of 85-100% dark chocolate and I am a very happy girl. Chocolate truly is my love language.
Hubby is a little bit different than me. The man grew up on sweets. The really sweet sweets! They are his comfort food, so I am always looking for ways to please both our palates.
This Keto Chocolate Avocado Pudding is a creamy, whipped mousse-like dessert that comes together quickly and it really hits the spot. The best part, as like most recipes you’ll find here on Tasty Yummies, SO many fun flavor options. Add in a little nut butter and some sea salt and it’s delightful. Bump up the coconut flavor with shredded coconut, toasted coconut flakes or maybe a little coconut extract. Mint Chocolate pudding is nice, add a little mint extract and/or fresh mint leaves. Try adding some cinnamon and a pinch of cayenne for a spicy Mexican Chocolate pudding. Lastly a little espresso powder is also really really nice. Read the rest of this entry »
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Between Meals Podcast. Episode 12: The Business of Blogging and Beyond
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The Business of Blogging and Beyond
While we tend to bounce around a bit on Between Meals, from nutrition and wellness, to mindset and business – it’s all truly just a reflection of my own journey and what I have learned along the way, obviously, but it’s also a curated reflection of the topics I am asked most about by all of you. I love that I have this platform to reach all of you, in a unique way so I can share my story and the stories of the many amazing people I am blessed to have in my life.
In todays episode I am joined by my very very good friend Alison and we are sharing our perspectives on the business of blogging and beyond.
First up, I wanna remind you, if you are looking to learn more about getting started in the world of blogging, online content creation or building a social media precsence, please check out the Business Mastermind Bites Podcast Series from early 2018 they are bites episodes 1, 2 and 3. These three episodes will cover a lot of your questions.
While Alison and I check in nearly daily, we are using this episode to follow up with Alison after she was my guest on episode 02 of the Business Mastermind Series, and we check in with some of the big changes she has made since we last spoke with her, including leaving her full-time career to focus on her nutrition business and wellness recipe focused website, Foodbymars.com.
Alison and I also share a lot about our own experiences over the years with blogging and the businesses we have built through blogging and we are sharing more about our upcoming Mastermind workshop in Portland OR, at the NTA Conference.
> If you are unable to attend this year’s NTA conference, we invite you to sign up to be added to our waitlist for the online version of this Business Focused Program, which will be releasing later this year. By signing up, you will be notified FIRST when registration has opened for the course. We cannot wait to make this available to more of you. <<
READ MORE about the NTA Conference Business Workshop in Portland, OR February, 28, 2019 and you can also read more of the details about our workshop. Remember, you don’t have to be an NTP, NTC alumni or student to attend and you don’t have to be attending the conference to join us. When you are ready to purchase conference or workshop tickets, if you use this link, I will get credit / a slight affiliate payout, for your purchase. (thanks in advance)
In this Episode :
- leaving your long-standing full time gig to pursue your nutrition and wellness-focused career and how to know when it’s time
- the importance of owning your personal story and knowing how it shapes your brand story
- being clear in who “your person” is so you can have clarity in how to create content
- when you try to speak to everyone, you speak to no one
- how you build an authentic virtual community
- when and how to use analytics and when to let it go
- honing in on your authentic power and the unique solutions you offer
- the benefits of leaning on mentors and community
- how to know when to ask for help
- using your online platforms to your advantage
Be sure to peruse the article archives and grab delicious real food recipes and more over at foodbymars.com
Register for our NTA Conference FULL DAY Business Mastermind Workshop here
THANK YOU TO OUR SPONSORS:
How to Stock a Healthy Keto Pantry
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(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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Easy Sheet Pan Keto Beef and Broccoli (w/ Stovetop option) {Paleo, Whole30}
This Easy Sheet Pan Keto Beef and Broccoli takes a classic dish and makes it even easier. Cooked on one sheet pan it’s ready in about 15 minutes. Keto, paleo and whole30-friendly it’s a delicious, healthy weeknight meal that is worth adding to the meal plan every week!
With the start of the new year, comes the back-to-reality moments. Back to the easy weeknight meals, meal prepping, batch cooking and coming up with quick and simple ways to make sure you are prepared and ready.
I am a big fan of one pot and one pan meals, recipes I can add to the Instant Pot or Crock Pot. I love meals that come together in 30 minutes. In the cooler months I am especially fond of sheet pan meals. If I can toss everything together on one pan and toss it into the oven, there’s minimal cleanup, little babysitting and I can get dinner on the table in a jiffy. Perfect for those busy weeknights.
This particular recipe, my Easy Sheet Pan Keto Beef and Broccoli, actually evolved from a stove top meal I had been making the last several months, a product of what I had on hand and what we love the most, flavor wise. I don’t know if you are like me, but I tend to find a dish I love and continuously make it so many times until I basically don’t actually want to see it again for 6 months. Then we begin again.
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Between Meals Podcast. Bites. Episode 11: Overcoming Your Self-Limiting Beliefs
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Overcoming Your Self-Limiting Beliefs.
2018 New Year Reflections
At the start of the new year, for many it’s an opportunity to set new goals, intentions and resolutions, for others it’s a wonderful time to reflect on the year passed.
Whatever approach that you personally take, in this episode I wanted to share my personal reflections on 2018. I have found that the start of a new year offers the peaceful space to ground in and take note of the lessons learned in the year prior and to acknowledge any apparent themes that emerged.
For me, 2018 was all about overcoming my self-limiting beliefs. It was all about knowing that my thoughts have the power to create my reality and that ultimately I am far more in control of the life I am living than I had ever realized before.
On Today’s Episode
- My 2018 reflections.
- Why I personally choose to reflect vs. resolve.
- How my self-limiting beliefs were crippling me and how I learned to push them aside.
- How to question the origin of your inner critic
- Our thoughts change our physical structure of our brain.
- How the beliefs you have about yourself can drive your long-term behavior – your thoughts create your reality.
- Don’t expect wins or losses. Plan for the wins, learn from the losses.
- If you aren’t ready to believe in yourself, surround yourself with people who are.
- My crazy sound healing experience of talking to myself….
Do you set resolutions or goals at the start of the new year? Have you reflected on 2018?
Remember to reach out on social media or in the Tasty Yummies Facebook Group and share your thoughts on this episode, what your reflections have looked like. Share, comment, like, review!! This all helps so so much.
THANK YOU TO OUR SPONSORS:
How to Stock a Healthy Keto Pantry
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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5 Tips for Your Sugar Detox: How to Fight the Cravings, Stay Sane and Feel Free.
Whether or not you have committed to a structured sugar detox or you are simply looking to cut your intake of sweets and manage the cravings – today, I am sharing my 5 simple tips for your sugar detox. It’s not about dieting or crazy rules or restrictive eating as punishment, it’s just about being smart, prioritizing your health and feeling in control of the cravings!
Hey Sweet Thing! Are you addicted to sugar? Do you feel trapped by your constant cravings for something sweet? If you want to break the addictive cycle to sugar, it’s totally possible, it’s not actually as bad (or as hard) as it seems and feeling like you are in control of your cravings – is truly priceless!! Trust me. Removing the addiction to sugar isn’t about extreme restrictions forever or never ever having a sweet again, rather this is about loving your body and your health enough to want to feel your bet, to get yourself out of the constant blood sugar roller coaster and to break free of the sugar cravings that hold you hostage!
I know pretty much all of us can relate and have been there, but I find it’s especially challenging for folks after the holidays. Whether or not you have committed to a structured sugar detox or you are simply looking to cut your intake of sweets and manage the cravings – today, I am sharing my 5 tips to drop the sugar – cuz friends, you are sweet enough already – haha!
Why Cut Back on Sugar?
Sugar at it’s best lights us up, it gives us pleasure in times of stress, depression and pain, but we all know those feelings are short-lived. At it’s worst, sugar in excess can make you feel sluggish, bloated, anxious and crabby – so why do you still crave it? Because it’s addicting. It triggers the same reward and pleasure centers in the brain, that some narcotics do. It’s addicting. Is sugar as bad for us as cocaine? NO – I am certainly not implying that, but I think it’s important to recognize that sugar definitely has the ability to have a very strong hold on us and it’s not our fault.
Excessive Sugar Can:
- raise our blood sugar (blood glucose), which requires our body to constantly be releasing insulin to manage, then we have the crash – it’s highly taxing to the body to be in this constant blood sugar roller coaster of up and down and it can affect other systems of the body, as a result.
- lead to weight gain from overeating, along with elevated triglycerides, insulin resistance, and other indicators of metabolic syndrome. Refined sugar has also been shown to reduce immune system efficiency.1https://www.ncbi.nlm.nih.gov/pubmed/4748178, https://www.sciencedirect.com/science/article/pii/S0271531784800573.
- cause elevated blood glucose levels which has been shown to promote cancer growth 2https://www.sciencedirect.com/science/article/pii/0006291X85919308.
- feed bad gut bacteria. When we eat a high-sugar diet, the undesirable bacteria thrive and start to grow out of control, causing a waterfall of health issues, while our beneficial bacteria dwindle in number.
- cause inflammation which can affects our entire body, but very specifically our immune system and our digestion.
Does this mean we can’t have ANY sugar ever, nope! I am not insinuating that extreme, unattainable level of perfection with our eating, but of all the foods available to us, I would argue that sugar is the most pleasure-enducing and therefore the hardest to moderate. Limiting yourself around the sweets isn’t a problem with you or your willpower, it’s a problem with the sweets! They are hyper palatable and designed to make you want more. So, what can we do to break the addiction to sugar and begin to feel like we are the ones in control, rather than the sugar?!
References
1. ↑ https://www.ncbi.nlm.nih.gov/pubmed/4748178, https://www.sciencedirect.com/science/article/pii/S0271531784800573 2. ↑ https://www.sciencedirect.com/science/article/pii/0006291X85919308 -
Grain-free Salmon Pumpkin Dog Treat Recipe
This Grain-free Salmon Pumpkin Dog Treat Recipe will make you the most popular dog parent around. This DIY treat has just 5 simple ingredients that are loaded with nutrients for your furry baby and they are cost-effective, too!
If you’ve been following along with me on Instagram, then you know all about Uncle Larry.
If you don’t, let me fill you in. Uncle Larry is the rescue pup who came into our lives back in November. During the midst of the horrible Woolsey fires in Malibu, I was feeling helpless being so close, yet so far away, down here in Long Beach.
In the early days of the fire, as the devastation mounted, I felt like I needed to do something, but I didn’t know what exactly. As I was thumbing through my Instagram stories I saw the calls for help for displaced animals, both from the families evacuated under emergency circumstance from their homes and the animals from shelters in the fire zones, also being evacuated. There just wasn’t enough room for all of them and with the threat of euthanasia looming there was a desperate need for foster families.
For the first time ever, without hesitation I said to Mark “we need to foster a dog”. I say for the first time ever, because while we have considered it a million times over, it’s not a decision to take lightly when you already have pets, when you travel a fair amount and you know yourselves well enough to know there is a high probability that any animal you take in, may never leave.
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Between Meals Podcast. Episode 10: Keto Quick Start with Diane Sanfilippo
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On the first episode of 2019 I am joined by my guest and good friend Diane Sanfilippo and we are chatting all about her brand new book Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet
NOTES:
Buy Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet by Diane Sanfilippo
Peruse the article archives, watch videos, listen to the Balanced Bites Podcast, grab recipes and more at Balanced Bites
Join the Balanced Bites email list to find out about the Balanced Bites Spices, Meals and more: https://balancedbites.com
Follow Balanced Bites on Instagram
More about Diane and Keto Quick Start:
New York Timesbestselling author and health and wellness pioneer Diane Sanfilippo brings her own experience with a ketogenic diet to Keto Quick Start, a comprehensive and easy-to-follow road map to transitioning to a keto lifestyle.
There’s a good reason keto has attracted so many followers: it’s an effective tool for fat loss as well as a way of eating with proven benefits for many health concerns, including unstable blood sugar, neurological conditions, and epilepsy, to name a few. But getting started with keto and sticking with it can be tough. That’s where Keto Quick Start comes in.
In her signature practical style, Diane makes keto doable for everyone, whether you’re completely new to very low carb eating or you’ve tried it before and want to find a better way to make it work for you. Keeping the focus on real foods that nourish your body, she walks you through a gentle transition to keto and helps you figure out how to make it sustainable for the long term. Keto Quick Start targets everyday real-world concerns such as what to expect in the first few weeks and how to know if you’re on the right track, how to determine if you need more carbs and how to incorporate those carbs in a healthy way, how to customize keto for your personal goals (especially weight loss), and things to be aware of if you’re concerned about a particular health issue.
Keto Quick Start includes 100 delicious keto recipes, four weekly meal plans, more than a dozen easy meal ideas (no recipe required!), and troubleshooting tips and tricks. It also features a unique and easy-to-use template that makes tracking your food quick and simple.
DOWNLOAD the FREE KEEP IT SIMPLE KETO ebook
THANK YOU TO OUR SPONSORS:
How to Stock a Healthy Keto Pantry
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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Between Meals Podcast. Episode 09: How to Make Tiny Changes, Master Your Habits and Live Your Best Life
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“Habits are the compound interest of self improvement”
In episode 09 of the Between Meals Podcast, I am joined by guest James Clear as we talk all about How to Make Tiny Changes, Master Your Habits and Live Your Best Life. James and I chat all about his recently released NY Times Best Selling book Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones and the importance of building systems that work for you!
In this episode James and I are chatting all about behavior change, how to investigate and design your environment, physically and socially, to support your desired identity changes, along with reducing friction to maximize your success. Plus we discuss how important it is to creating systems for implementing small habits each day that allow you to move in alignment with the person you believe you are meant to be. Whether it’s your health and nutrition, fitness goals or relationships, maybe it’s building your new business as an entrepreneur, you will learn the common mistakes most people make when changing habits but most importantly some simple tips for how to put all of these ideas into practice in real life!!
James Clear is a writer and speaker focused on habits, decision-making, and continuous improvement. He is the author of the New York Times best seller, Atomic Habits. His work has appeared in the New York Times, Entrepreneur Magazine, Time Magazine, and on CBS This Morning. More than 400,000 people subscribe to his popular email newsletter at jamesclear.com. He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, NHL, and MLB.
Between Meals Podcast. Episode 09 with James Clear:
How to Make Tiny Changes, Master Your Habits and Live Your Best Life
In This Episode of the Between Meals Podcast, We Talk About:
- true behavior change is really identity change
- it isn’t motivation and there isn’t a need to push yourself to be somebody else, you are just acting in alignment with who you already believe that you are.
- how do we form our self image?
- outcome based habits vs identity based habits
- how social media and news perpetuate a results based society
- focus on the feeling of fulfilling our potential
- organize habits around your identity to reinforce your identity
- why we don’t want to lose sight of the 1%. The importance of the tiny curve.
- time magnifies the margin between success and failure. Show up and letting time work for you.
- habits are the compound interest of self improvement
- what to do when you aren’t seeing the changes?
- the ultimate form of immediate satisfaction is a reinforcement of your desired identity
- casting votes for your desired identity
- the importance of habits being satisfying
- choose habits that deliver more joy and satisfaction
- invisible factors for success
- the importance of “never miss twice”
- and soooo much more!!
I think you all are really going to love this episode – I truly feel like this is a MUST-LISTEN FOR EVERYONE looking to implement healthy habits!
AND SO MUCH MORE!
As always, we finish the show with a fun game of Would You Rather? and please be sure to stick around for the wrap-up portion where Mark and I chat about what we learned and ways
Show Notes + References:
- www.jamesclear.com/atomic-habits
- jamesclear.com – to sign up for James’ amazing newsletter
- Get Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
Thank you to our sponsor:
How to Stock a Healthy Keto Pantry
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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Between Meals Podcast. Episode 08: How to Find Your Happy Weight + Unlock Your Body Confidence
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“When we focus on a number on the scale, we are never going to find happiness and we are never going to find balance in our life”
In episode 08 of the Between Meals Podcast, I am joined by my friend and co-host Daniele Della Valle as we talk about how to find your happy weight and unlock your confidence.
In this episode learn how to show up for yourself and do the hard work, discover how to deconstruct toxic environments and relationships and most of all, learn how to be open to rebuilding, as needed, to live the life you were destined to live!!!
As we unpack this topic and dive into exploring what this has meant for both of us personally and in working with clients, I am not going to pretend that this is an easy shift or something that you just flip a switch on and suddenly boom, congrats girl, you are confident, proud and accepting of every bit of your body. This is an ongoing journey and hot damn spoiler alert –– it isn’t linear – there are ups and downs, there are set backs and there are tough lessons. It’s not about the end game or reaching some goal where you never struggle again, but rather it’s about honoring the work and the lessons we learn along the way.
But like so many things in life, this is also your reminder that this is a practice. It’s a practice that requires work, it requires you to show up and sometimes it requires you to dig deep into the shadowy parts of yourself that you may not be quite ready to face just yet – but like the work you put into your health, this too has incredible rewards!
Stay tuned to the end of the podcast, where I am sharing a beautiful practice that has been so powerful for me, to support you in your self love and body confidence journey and to remind you that you are perfect, exactly the way that you are, RIGHT NOW!
Between Meals Podcast. Episode 08: How to Find Your Happy Weight + Unlock Your Body Confidence
In This Episode of Between Meals Podcast, We Talk About:
- dealing with hurtful negative comments
- are you really in a relationship with your food?
- the problem with “cheat days”, treats, indulgences, foods that are “good” and “bad”
- the danger in our culture’s perpetuation of “you aren’t good enough – you need to change”
- exercise as a tool to feel good, not to obsessively fix “a problem”
- unpacking the narrative of “You Aren’t Enough”
- learning to love your body and find your happy weight
- where do you get started when you feel there are a million things in front of you
- trusting in and honoring your individual journey
- navigating change when not everyone is on board
- resistance and leaving toxic relationships – cling to those who are supportive and believe in who you are trying to become
- the importance of community
- what is your WHY? What are you trying to achieve?
- what can you do about self sabotage?
- unpacking the narrative and the external expectations of what “should” be
- society’s construct ideals of unattainable goals, “nirvana” “bliss” “perfection” and how it benefits from us constantly seeking to want to be “better”
- loving your body, without shame and apologies
- What are we trying to achieve?
- mission over metrics
- first steps as you start your journey of finding your happy weight
- managing the expectations of others and setting boundaries
- SAY YES!
AND MORE!
As always, we finish the show with a fun game of Would You Rather? and please be sure to stick around for the wrap-up portion where I share a beautiful practice to support you in your body confidence journey. I invite you to incorporate this super powerful, intentional exercise as part of your daily self-care routine. It’s an amazing opportunity to give yourself the space to shut out the noise of the world and to really listen to what your inner voice is saying.
Remember: you are perfect, exactly the way that you are. RIGHT NOW!
Show Notes + References:
- www.danieledellavalle.com
- Grab Daniele Della Valle’s book Happy Weight
- Follow Daniele on Instagram
- Pat Bailey’s The Hell Yes Academy
- Mirror Gazing
Thank you to our sponsor:
How to Stock a Healthy Keto Pantry
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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Between Meals Podcast. Episode 07: Navigating the Holidays with Ease and Grace
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The holidays are upon us once again and wooo buddy, there’s a lot of noise right now. People telling you HOW to create the perfect guilt-free holiday menu and the best workouts to burn off ALL those calories. There are the warnings about not “going off track”, “what to do when you fall of the wagon” or “have ruined everything you have worked so hard for all year long” – ya’ll spoiler alert – this is not how it works!!
I have been there, the holidays can certainly bring up feelings of fear and it can trigger concerns that you will be sent into an unending spiral after one indulgent meal or that in one day you can undo all of your progress. Then of course, there is the other extreme, the binge eating, the feelings of scarcity, the removal of responsibility and the urges to eat things that you KNOW will make you feel bad – just because it’s “one day”. In both extremes it’s important that you recognize you are giving up your power.
The most important thing to remember is that YOU are in control. You hold the responsibility to make the choices that are right for you. Whatever those may be. There is no right or wrong answer or some perfect formula for how to do it all correctly. But, if you can slow down, listen to your intuition and remember that YOU hold the power to choose what is worth it for you and what isn’t. From my own personal experiences, with that realization and in knowing that ultimately I get to CHOOSE what I want – comes an incredible amount of relief to just navigate the holidays like any other day.
Join Cristina Curp of The Castaway Kitchen and I as we have an honest conversation as we share how we personally navigate the holidays, sharing our tips on how to avoid the extremes of total seclusion and the fear of destroying it all or the other end of the spectrum – totally letting the feelings of scarcity win and just full-on binging, forgetting everything you know about paying attention to and honoring your body. Listen to learn how to navigate this busy, often triggering season with ease and grace so that you can stand in your power, remain in the driver’s seat and most importantly have a HAPPY holiday season filled with LOVE!
This should be a magical time of year, where you deserve to relax, enjoy yourself, to be happy and merry while you celebrate old traditions and create all new memories!!!
SHOW NOTES & REFERENCES:
Grab Cristina’s book Made Whole
Download the Holidays Made Whole FREE eBook
Follow Cristina on Facebook and Instagram
Cristina on Growing Up Fat: How I Experience the Health and Wellness Space
AND MORE!
And of course, as always, we finish the interview portion of the show with a fun game of Would You Rather? and stick around for the wrap-up with my producer hubby, Mark!
LISTEN NOW ON ITUNES
You can now subscribe to the Between Meals Podcast on Apple iTunes, Soundcloud, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
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Herb Roasted Turkey Breast {Gluten-free, Paleo, Keto, Whole30}
Got a small gathering planned? This Herb Roasted Turkey Breast is a simple and easy way to enjoy the flavors of Thanksgiving without slaving over a HUGE turkey. The skin gets beautiful crisped and golden browned and the herbed butter (or olive oil) brings a beautiful flavor to the whole breast. Gluten-free, paleo, keto, whole30 – friendly.
Roast turkey breast is a really great alternative to roasting a whole turkey. Not only is it less work, it’s less time, too, which leaves the oven open for making some of the must-have sides, ahem – I am looking at you stuffing and roasted Brussels sprouts. A four- to five-pound turkey breast will feed six to eight people, it’s a cinch to carve, and it’s perfect for making those tasty leftover sandwiches or salads or a delicious soup the next day.
Enjoy this easy Herb Roasted Turkey Breast recipe for Thanksgiving or Christmas. Or really, you can make it any other time of the year; the leftovers are fabulous! I especially love that without fussing with a whole bird, all the cook time and the carving time, you get more time to spend with your loved ones, because that’s what it’s all about, am I right?
This turkey breast is tender, juicy and it’s delicious served alongside your favorite stuffing, cranberry sauce and some mashed potatoes 0r cauliflower mash and definitely some green beans. Don’t forget a pie for dessert.
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100+ Low Carb Keto Thanksgiving Recipes
There is absolutely no need to feel deprived or left out on Thanksgiving, just because you are following a low carb, keto approach to your eating. Here are 100+ low carb keto Thanksgiving recipes, from drinks and apps to sides, sugar-free desserts and everything in between.
100+ Low Carb Keto Thanksgiving Recipes
Dietary Legend
Absolutely ALL of the below recipes are gluten-free! Some are vegan, almost all are paleo and dairy-free, etc. Use this key to easily select the recipes that will work for you:V – Vegan
Veg – Vegetarian
P – Paleo
DF – Dairy-free
NF – Nut-free
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Body Scan Meditation for Sleep
Get ready for some serious shut-eye with this 15-minute guided meditation for sleep. Meditation offers an effective, natural solution for anyone looking to get a more restful night’s sleep.
In this guided meditation for sleep you will utilize the breath and physical sensation in the body as an opportunity to let go of the day and soothe your body and your mind to help you drift off with ease into a peaceful slumber.
I hope we all know by now the incredible importance that sleep plays in our health, it’s just as important as our food and nutrition, movement and hydration. Prioritizing your sleep is crucial to living a vibrant, healthful life – but our busy minds and stress-filled days can make drifting off a challenge. If we can climb into bed without the stimulation of phones or laptops, if we can take the time to relax our busy, cluttered monkey minds, we are rewarded with a peaceful slumber that will rejuvenate our next days. Because when we settle the mind and rest the body, that restfulness is what makes it easier to wind down and drift off.
With 7-9 hours being the recommended duration for healthy, restful sleep, we have to actively work to prioritize our sleep and create habits and rituals that support a healthy sleep environment and encourage synchronization with our natural circadian rhythms.
Meditation has been shown to improve the quality and efficiency of sleep, how quickly you fall asleep, and how long you can stay awake during the day. Meditating just prior to bed can help you to fall asleep faster and once you are asleep, you’re likely to sleep much more soundly, too.
In addition to this nightly bedtime meditation, I suggest a daily meditation practice earlier in the day, as well, as this can continue to support mindfulness, stress management and create a more rested mind that is primed and set for a restful night’s sleep. Even just 5 or 10 minutes a day. You can also try a pre-bed daily gratitude practice. An attitude of gratitude promotes longer, sounder sleep 1https://www.psychologytoday.com/us/blog/minding-the-body/201111/how-gratitude-helps-you-sleep-night.
For more on the Science of Sleep along with tips on improving your sleep, along with bedtime rituals, supplements, recommended approaches for managing insomnia and more, check out Episode 06 of the Between Meals Podcast with Dr. Param Dedhia.
Process and Progress NOT Perfection.
Remember, if this is a new practice for you, when it comes to meditation for sleep, the most important thing to get you started is making an effort to meditate and to get quiet before you try to sleep; like most things in life – practice, practice, practice. Getting comfortable with your meditation style, learning to silence the busy noise of our minds and breath work will happen the more you do it.
LISTEN NOW ON ITUNES
(listen now on iTunes)You can now subscribe to the Between Meals Podcast on Apple iTunes, Soundcloud, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
References
1. ↑ https://www.psychologytoday.com/us/blog/minding-the-body/201111/how-gratitude-helps-you-sleep-night -
Between Meals Podcast. Episode 06: The Science of Sleep and How to Fix It.
There are very few things that are as crucial to our health as a good night’s sleep. On this episode of the Between Meals Podcast we are joined by sleep expert Param Dedhia, MD and we are talking ALL about the science of sleep and how to fix it. Disordered sleep or a lack of sleep are serious stressors on the body that can affect heart health, insulin resistance, cognitive function and moods, fat loss and more. If you have trouble sleeping or simply want to optimize or better prioritize your sleep – this episode is for you.
Dr. Dedhia is a Physician, Weight Loss Program Leader & Director of Sleep Medicine, Canyon Ranch in Tucson, Arizona where he championed the re-launch of the Weight Loss Program at the Life Enhancement Center and actively serves as Director of Sleep Medicine. He specializes in internal medicine, executive health, preventive cardiology, longevity, mind-body medicine, integrative medicine, weight loss and sleep.
SHOW NOTES, TOPICS & REFERENCES:
- The importance of making sleep a priority, how many hours of sleep is enough?
- Sleep quantity vs quality – which is most important?
- The Sleep Heart Health Study (sleep apnea and it’s affects on heart health)
- Correlation between metabolic syndrome and sleep apnea
- Are you cheating yourself of sleep for more hours of “productivity”? How a full night’s sleep can benefit your work, creativity and productivity.
- The importance of the timing of your sleep, does it matter when you go to sleep and when you wake up?
- What can you do if you are alert and awake at bedtime.
- Understanding circadian rhythm.
- Your day time sets up your night time – tips for setting up a day that will encourage a better night’s sleep.
- The importance of bedtime rituals.
- How sleep can scrub out negative thoughts from the day prior.
- Why you might be waking up in the middle of the night.
- Understanding the various sleep cycles and what happens in each.
- Stay curious – 6 common signs that your sleep is not normal.
- If you have sleep apnea – do you NEED a CPAP machine?
- Is severe disordered sleep equivalent to smoking a pack of cigarettes?
- Why do some people sleep deeply and other people are more light sleepers?
- Sleep supplements and other natural remedies.
- A sleepy brain is a hungry brain.
AND MORE!
And of course, as always, we finish the interview portion of the show with a fun game of Would You Rather?
Be sure to stick around for the wrap up portion of the show where we talk briefly about:
- different types of magnesium, which are best for sleeping?
- bed time rituals and practices + things to consider for better sleep.
- why your low carb diet may be affecting your sleep.
LISTEN NOW ON ITUNES
References:
- How to Stock a Healthy Keto Pantry
- More Resetful Sleep Bedtime Yoga and Boosted Sleepy Time Yoga
- 10 Minute Grounding Meditation
- How to Take a Break from Coffee and Why You May Want to Consider It
- 14 day Caffeine-free Challenge
LISTEN NOW ON ITUNES
You can now subscribe to Between Meals on iTunes or Soundcloud.
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
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Between Meals Podcast // Bites Episode 07: How Do You Get Started?
Between Meals // Bites Episode 07 is the final in the 3-part series all about Motivation, Priorities and Small Steps. Based on your feedback and requests on these topics, we pulled together this series that I am so excited to share with you all.
In the first episode we talked specifically about motivation, what exactly that means and some ideas on how to critically investigate what you are doing that IS working and what you are doing that IS NOT working, so you can have some clarity in the process of getting to whatever it is that you seek for yourself and have an understanding of what exactly is acting as a barrier. In the second episode we talk all about priorities and making time so there is less pressure on seeking external motivation and needing willpower and there is more focus on creating systems and a process. It’s about creating habits that can one day be effortless, no negotiations needed.
After the checks and balances of the first two episodes, in this final episode we are chatting all about small steps and just diving in and getting started! All it takes is one small step. One step is action and action is momentum and this is what creates movement, shifts and change.
We are talking about the small steps, just doing a little something. Not always focusing on results or goals and instead creating habits.
ARE YOU READY TO COMMIT TO A FEW SMALL STEPS?
WHAT IS ONE SMALL STEP YOU CAN TAKE TODAY?
Don’t forget, be sure to listen to the first two part in this series Part One: How Do You Stay Motivated? and Part Two: How Do You Make Time for It? and head back to the archives, for more conversations similar to this, like Episode 02 we talk about finding our WHY, Bites Episode 04 we talk about Shoulding All over Yourself and even within the Bites Business Mastermind Series we have plenty of discussions surrounding perfectionism and comparison that pertains to this conversation, too.
Mark’s Podcast Episode: My Greatest Tip for Productivity
LISTEN NOW ON ITUNES
(listen on iTunes)You can now subscribe to Between Meals on iTunes or Soundcloud.
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
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Smoked Salmon Dip {Paleo, Gluten-free, Keto} + Video
This Paleo Smoked Salmon Dip has become synonymous with party invites for me. Ready in about 5 minutes, with just 4 ingredients, it’s fuss-free at it’s finest. I make with a dairy-free cream cheese, but you can also make with regular cream cheese, as well.
This Paleo Smoked Salmon Dip has turned into a bit of a mainstay when it comes to entertaining, it was my signature move this past holiday season. I’ve literally brought it to every party, event and dinner, from prior to Thanksgiving and including the holiday straight through Christmas and our New Year’s Eve celebrations, too. Over the summer it is a hit at BBQs and picnics, too!
With the classic flavors of smoked salmon with cream cheese, with a couple of additional ingredients to maximize the punch of taste, this is a must for parties and it’ll impress even the non-paleo folks, as well.
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Between Meals Podcast // Bites Episode 06: How Do You Make Time for It?
Between Meals // Bites Episode 06 is the second in a three-part series where we are chatting all about Motivation, Priorities and Small Steps. Based on your feedback and requests on these topics, we pulled together this series that I am so excited to share with you all.
In the first episode we talked specifically about motivation, what exactly that means and some ideas on how to critically investigate what you are doing that IS working and what you are doing that IS NOT working, so you can have some clarity in the process of getting to whatever it is that you seek for yourself and have an understanding of what exactly is acting as a barrier.
In this second part, I am excited to be sharing a tool that I recently implemented into my own life for prioritizing the things that I want to accomplish and felt I never had time for. Plus, we talk about getting systems in place for finding the time to develop new habits that will become as effortless as the ones that are just part of every day life. No negotiations or motivations needed. Again, I think it’s important to remember when we look to create habits and focus on the small steps of forward momentum, it really becomes so much less about a reliance on motivation and it isn’t about looking for the magical super powers needed to reach huge, unrealistic goals. Ultimately you have the freedom to worry less that you are ON or OFF track and it simply becomes about living the life you’ve cultivated for yourself by prioritizing what is most important to you RIGHT NOW.
Stay tuned for next weeks final episode in this three-part series, where we will talk all about small steps and getting started!Ultimately, I have to say that think the idea of willpower, self control and relying on motivations are kinda B.S., because to me when we rely on these as the means to get to where we want to go, it seems as if you are placing all hope in the idea that these strike right when you need them to and ultimately you aren’t taking responsibility for the process or for creating systems that will make the life you want to be living sustainable, effortless and simply just that, living. Not on track, not on the wagon, not on a diet.
I think just like your health, we really need to get to the root cause of what is stopping you from developing the new habits in the first place, as those are the true catalysts of making lasting change. In my opinion, also like your health, when it comes to your behaviors you need to be approaching things on a foundational level, rather than symptomatically. You just need to get systems in place that work for YOU, rather than beating yourself up for not reaching a goal or reverting to old habits because of a lack of future plans, when you finally do hit a goal. Because it then leaves it to either you did it or you didn’t, “you win” or “you lose”. Black and white. Right or wrong. When you don’t meet the goal, what is almost never acknowledged is that the problem actually isn’t you, the problem is the process (or the lack there of).
Some of what we investigate in this episode was actually quite hard for me to wrap my brain around as I began to implement them, myself. As a true Rebel (see Gretchen Rubin’s Four Tendencies), at least when it comes to my work, I always hated the idea of systems, habits and time blocking – the idea of it all always felt restricting and like I would lose my freedom to go with the flow in the process, but I have come to realize that in developing the habits and the systems, I finally have clarity in what I am doing. By creating daily habits and systems it has opened up my life and given me more freedoms than I ever knew, because I know what I am doing and I know when I have the space to just exist without flailing and feeling like I should be doing more. When I looked at my health journey and how I prioritize my wellness and vibrancy, those systems and those habits are exactly what has allowed me to be so successful, so it’s no different.
ARE YOU READY TO ASK YOURSELF IF YOUR GOALS /WANTS ARE A PRIORITY?
WE’D LOVE IF YOU SHARE YOUR PRIORITIES ON SOCIAL MEDIA – PLEASE TAG @TASTYYUMMIES!
Stay tuned for next weeks final episode in the series, all about small steps and getting started!
Don’t forget, be sure to listed to the first part in this series How Do You Stay Motivated? and head back to the archives, for more conversations similar to this, like Episode 02 we talk about finding our WHY, Bites Episode 04 we talk about Shoulding All over Yourself and even within the bites business mastermind series we have plenty of discussions surrounding perfectionism and comparison that pertains to this conversation, too.
LISTEN NOW ON ITUNES
(listen on iTunes)You can now subscribe to Between Meals on iTunes or Soundcloud.
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
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How To Make Cashew Cream {+ Video}
Dairy-free, vegan cashew cream is so wildly versatile, you are gonna love it. Sweet or savory, it’s perfect as a finishing sauce, a dip or even stirred into soups, stews and sauces. Learn how easy it is to make plus grab some of my most favorite cashew cream flavor variations, including a lightly sweetened vanilla bean and a smoky, cheezy, dairy-free chipotle cashew cream and LOADS of recipe ideas. Paleo, keto and Whole30-friendly.
If you’ve been reading Tasty Yummies for some time now, you know my love affair of cashews runs many, many years deep. It all started with a vegan cashew cheesecake I made, probably for the first time, like 10 years ago now and then finally shared here on the website in 2013 and it’s just exploded from there (see the bottom of the post for lots of recipes). Considering I exist somewhere between totally dairy-free and mostly dairy-free, cashews are absolutely heaven sent when it comes to recreating that creamy texture you get from dairy. From sauces to cheesecakes and even an amazing keto nut butter – I am continuously amazed at what I can create with cashews.
While I have LOADS of cashew cream based recipes from the past almost 9 years on Tasty Yummies, I am finally sharing my basic Cashew Cream recipe along with two additional flavor variations that I LOVE and make often. There really are an unending amount of variations of cashew cream depending on how you plan to use it and your taste and you can adjust the thickness and consistency by adding more or less water, plus there are also so many options for other ingredients you can add to adjust the flavors. But, I wanted to give you the basics so you could be on your way to create your own variations, too.
I have made versions of this cashew cream of mine so many times over the years from cooking demos at Whole Foods to private cooking lessons with dairy-free folks and EVERY SINGLE TIME, without fail, people refuse to believe that it’s cashews!!
Cashew cream has a really mild flavor, which I find allows it to be added to just about any type of cuisine or dish. Be sure to use raw unsalted cashews, not roasted, to yield the best texture and flavor. You can find raw organic cashews in the bulk aisle of most grocery stores or online with places like nuts.com, etc.
Be sure to scroll all the way through to get ALL of the many options for flavor options, ideas for how to use your cashew cream, along with some of my favorite cashew cream recipes plus I answer a few Cashew Cream FAQs!
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Kale Salad with Roasted Salmon and Warm Blueberry Balsamic Vinaigrette {paleo, keto, gluten-free}
Kale Salad with Roasted Salmon and Warm Blueberry Balsamic Vinaigrette. I am SO excited to share this delicious recipe inspired by my recent travels with The Feedfeed to Cascadian Farm’s home farm in Skagit County, Washington. Plus, I am sharing all of the incredible stuff I learned about their organic farming practices, from their commitment to regenerative agriculture, to the importance of crop rotation, cover crops, pollinator fields, soil health and so much more! We are also talking about this brain-boosting, nutrient-packed Kale Salad with Roasted Salmon and Warm Blueberry Balsamic Vinaigrette, why frozen can sometimes actually be better than fresh and lots more!
You may remember a while back in my Kimchi Cauliflower Fried Rice Post where I shared that I would be heading to the Pacific Northwest with Cascadian Farm and The Feedfeed – hopefully you caught our amazing adventures over on Instagram in real time (and if not, you can still see the trip in my Highlights).
To fill you in on that magical trip, we spent the entire day on Cascadian Farm’s home farm in Skagit County, Washington. This USDA certified organic farm, set on 90 acres of land, was the most picturesque and inspiring backdrop, perfect for learning all about their farming practices, their approach to organics, sustainability, regenerative agriculture and more. The Cascadian Farm home farm is actually a testing ground for organic and regenerative agricultural practices, the results of which help inform best practices across our partner farm network of suppliers.
We had the opportunity to get our hands dirty in the soil that they work so hard to manage, protect and improve, for us, the land, their farmers and their community, we ate wild berries we picked straight from the vines. I played with friends, old and new, making gorgeous fall-inspired wreaths from flowers we picked from the pollinator fields and we finished the day enjoying the most incredible locally-sourced and seasonally inspired meal right there in the fields on the farm, the majestic mountains towering over us.
Most importantly, I got to have the conversations that I love to have, chatting about regenerative agriculture and why it’s SO vital we nourish and give back to our land and soil, we learned more about Cascadian Farm’s commitment to these practices – that at this point, in my mind, is absolutely non-negotiable when we are talking about the future of our planet and our food!
