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Pumpkin Cream Cold Brew (Starbucks Copycat Recipe) – {options for keto, paleo, dairy-free, vegan}
The Starbucks Pumpkin Cream Cold Brew is made with their signature cold brew coffee, vanilla syrup, a sweetened pumpkin cream cold foam on top that actually contains real pumpkin and it is finished with a sprinkle of pumpkin spice topping but it also has a lot of sugar, some not so great ingredients and of course, dairy. This copycat recipe was recreated at home to ditch all the refined sweeteners and sugar and to use the quality ingredients I personally prefer. I am sharing options for dairy and non-dairy and lots of opportunity for you to customize to your preference, follow the instructions for paleo, keto, etc.
I am married to a Starbucks addict. Mark likes Starbucks. A lot. Me, not so much. Mark loves their straight up cold brew, extra ice, splash of whole milk. He’s simple but he knows what he likes. He also like knowing what he will get, Starbucks are everywhere and he knows what to expect. He will occasionally venture out and try something seasonal that isn’t too obscene and he hasn’t stopped raving about the Pumpkin Cream Cold Brew. Recently he basically FORCED me to try the Starbucks Pumpkin Cream Cold Brew, a persistent little dude – because I think deep down he knew that my fall-obsessed, pumpkin spice lovin’, recipe recreating soul would fall in love and recreate it at home – which he really benefits from!!
And I loved it and I couldn’t do much more than take a sip because it was grossly over-sweetened, even with me asking for only one pump of vanilla syrup in the coffee. But, I considered it market research and off I went trying to figure out how I could recreate it at home.
How to Make a Pumpkin Cream Cold Brew Coffee:
1) Make Your Own Cold Brew or Buy Your Favorite Cold Brew:
Making your own cold brew at home is surprisingly simple and very cost effective. We do this often and the best part is being able to control the strength of my cold brew, the quality of the beans (I always go for organic as coffee beans are one of the most highly pesticide-sprayed foods) and often if I am avoiding or limiting caffeine I will make my own decaf or half caff cold brew, something you can’t find anywhere else.
2) Milk Options for the Pumpkin Cream Cold Foam:
Closest to the Starbucks Original Pumpkin Cream Cold Brew – only if you tolerate dairy:
After some investigating and lots of testing, I learned that Starbucks uses skim milk to get their light frothy cream. In the pumpkin cream cold froth it actually contains a condensed skim milk. I wasn’t going there since those are always high in sugar. But I also read in the ingredients on their website it also contains cream and milk. Just for the heck of it, I also tried frothing half and half and it definitely didn’t foam up and get nearly as frothy. From what I understand the protein without the fat content found in skim or low fat milks creates large air bubbles which allows it stay light and foamy. Now in most other scenarios I would say GO WITH FAT, skim milk is kinda blech yucky face, in my opinion, the fat is where the goodness and taste is and skim milk is generally so crazy stripped of any potential nutrients, but look, if you are looking for a really close replica at home and you tolerate dairy, skim milk is the answer. Again this homemade version of the cold cream foam made without the carageeenan (a stabilizer) and all the sugar that you will find in the Starbucks version, means this DIY rendition is a bit lighter – but it’s really quite nice. If you want a thicker, richer cream try half and half or heavy cream, but just know that it definitely doesn’t get as frothy.
For Dairy-free/Paleo Pumpkin Cream Cold Brew – a very close second
The best results that I found, to recreate the frothy cream, without dairy, is to FIRST select your favorite non-dairy milk. I have tried store-bought macadamia, almond, cashew and coconut milk. They all frothed up a little bit on their own, but not nearly like the skim milk did. Homemade unstrained cashew milk froths up quite wonderfully. The store-bought barista blends that usually have gums and many have sugar these frothed better than the non-barista blends. Coconut milk was least frothy, I think it’s a bit too heavy.
SECOND, ok so here is what I did next my secret for the ultimate frothy, non-dairy milk: stay with me on this one, ADD EGG WHITE!! Hear me out, think of those old school frothy cocktails, a whiskey sour, gin fizz or a pisco sour, they are light, frothy and have that distinct mouth feel that I realized is kinda close-ish to the Starbucks Cold Cream Foams, this is the best way I have found to create a non-dairy copycat. I use approximately 1/2 of 1 egg white and add it to the 1/4 cup on non-dairy milk and VOILA – frothy, non-dairy cold cream foam. I recommend going with less pumpkin on the non-dairy versions, 1/2 teaspoon.
For Vegan Pumpkin Cream Cold Brew:
If you can’t do dairy and you can’t consume egg whites or you prefer not to, you can certainly froth up your favorite non-dairy milk, but as I said, it isn’t quite the same, you definitely don’t get those exact foam vibes but it’s still VERY delicious. Try homemade unstrained cashew milk to get the creaminess or for a richer version coconut milk is nice for taste and thickness, but again it’s not as frothy. I recommend going with less pumpkin on the non-dairy versions, 1/2 teaspoon.
3) Options for Sweeteners:
In the Starbucks Original Pumpkin Cream Cold Brew the Grande size has 2 pumps of vanilla syrup in the coffee alone (which you can easily ask for them to leave out), but there is also a fair amount of additional sugar in the vanilla syrup found in the flavoring that gives the pumpkin cream foam topping all of it’s taste, which as far as I understand is mixed in with the pumpkin flavor already, so you can’t leave it out. In a Grande, which is 16 oz the drink as it comes contains 32 grams of sugar.
For me, I really love the way just a little smidge of maple syrup tastes in the homemade pumpkin cream cold foam. 1/4 – 1/2 teaspoon is honestly more than enough for my low-key sweet taste buds. At just over 1 gram of sugar for 1/4 teaspoon of maple syrup or 2.5 grams of sugar for 1/2 teaspoon, this keeps this drink low carb and keto-friendly, easily. You can certainly add more to your liking, maybe upwards or a teaspoon or two, but be aware as you start to add more maple syrup, it may affect the frothiness and it will obviously increase the amount of sugar.
If you are more a straight-up sugar kinda guy/gal than I would recommend making a simple syrup (I would recommend doing so with unrefined sugar or even coconut sugar) vs. adding granulated sugar as that too would affect the cold cream. You can also opt for a few drops of stevia or another non-caloric sweetener, if that’s your scene. I did make one version with this pumpkin spice sugar-free stevia syrup that I happened to have here since it was sent to me as a sample. It was delicious, though I generally do not recommend these type of highly refined products. I would personally rather opt for real food.
I personally prefer to leave the sweetener out of the coffee itself, but if you wanted it sweet, again a little maple syrup would be a nice option.
4) Additional Ingredients:
Pumpkin Puree – yes we add REAL pumpkin to this tasty pumpkin cream foam. It’s not a lot, but it brings just a lil pumpkin flavor. Just an FYI if your foam isn’t frothing to your liking, you may want to take your pumpkin puree down to 1/2 or 3/4 teaspoon
Pumpkin Pie Spice – this is where the real flavor comes from, cinnamon, nutmeg, ginger, cloves – so much fall flavor.
Vanilla Extract – the original contains vanilla syrup both in the coffee and the foam. Rather than a syrup, I like to add straight up real vanilla extract to the foam. You can also add to the coffee, as well. Vanilla bean paste or fresh vanilla beans are also really nice.
Maple Syrup or other sweetener (see above) – this is often my go-to sweetener, a little goes a long way, it’s a whole food that hasn’t been refined and stripped of it’s nutrients, it blends nicely into the pumpkin cream cold foam.
Real Salt – just a pinch is all you need, quality unrefined salt always makes sweet flavors pop. I like using Redmond’s Real Salt to get in some extra trace minerals.
5) What You Need to Make Your Pumpkin Cream Cold Brew Foam (any of these will work):
Milk Frother: You can buy a stand alone milk frother, like the Aeroccino and most offer the option for heat froth or cold. I use this one from Nespresso and I love it, you can make cold or hot foam and also just heat milk without frothing (though it seems this model has been discontinued so this is WAYYY expensive.)
Handheld Milk Frother Wand: I see these everywhere now, they are affordable and surprisingly very, very effective. Do a quick search on Amazon, there are loads of options. I tested this recipe with a high quality Nespresso milk frother and a FREE handheld wand I was sent as a promo and the results with both were about the same!
Steam Wand on an Espresso Machine: this would work but would heat the cream.
High Speed Blender: To froth milk in a blender, pour in the ingredients then let the machine rip for 15-30 seconds, or until the milk is foamy.
Shake it Like a Polaroid Picture: add to a jar and shake, shake, shake. Won’t be the same, but hey, it’s something.
Pumpkin Cream Cold Brew (Starbucks Copycat Recipe) - {options for keto, paleo, dairy-free, vegan}
gluten-free, grain-free, keto/low carb, options for: paleo, dairy-free, egg-free, nut-freePrint Pin RateServings: 1 servingIngredients
- Cold Brew Coffee
- 12 ounces cold brew coffee
- ¼ teaspoon vanilla extract, optional
- maple syrup or other sweetener, to taste (optional)
- Pumpkin Cream Cold Foam, see options below
- Pumpkin pie spice blend for topping
Pumpkin Cream Cold Foam (dairy version)
- ¼ cup cold organic grass-fed skim milk
- 1 teaspoon pumpkin puree
- ¼ - ½ teaspoon maple syrup, or to taste (or other sweetener)
- ¼ teaspoon pumpkin pie spice
- ¼ teaspoon vanilla extract
- pinch real salt or sea salt
Pumpkin Cream Cold Foam (non-dairy version)
- ¼ cup cold non-dairy milk, of your choice (homemade cashew milk is great, store bought barista blends froth up nicely)
- ½ egg white from pasture-raised or free-range egg, just an approximation
- ½ teaspoon pumpkin puree
- ¼ - ½ teaspoon maple syrup, or to taste (or other sweetener)
- ¼ teaspoon pumpkin pie spice
- ¼ teaspoon vanilla extract
- pinch real salt or sea salt
Pumpkin Cream Cold Foam (vegan version)
- ¼ cup cold non-dairy milk
- ½ teaspoon pumpkin puree
- ¼ - ½ teaspoon maple syrup, or to taste (or other sweetener)
- ¼ teaspoon pumpkin pie spice
- ¼ teaspoon vanilla extract
- pinch real salt or sea salt
Instructions
- Make your cold brew ahead of time if you are making yourself. Strain and chill.
- Add all of the Pumpkin Cream Cold Foam ingredients to a jar or measuring cup if using a hand held brother or the pitcher of a milk frother (if mixing by hand add to a jar with a tightly fitting lid).
- Froth until it is fluffy, light and foamy.
- Add ice to a large glass, add the cold brew coffee (if adding vanilla or sweetener, mix well to combine). Pour or spoon the Pumpkin Cream Cold Foam over top. Sprinkle a little pumpkin spice blend on top.
- Enjoy.
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Between Meals Podcast. Episode 32: Food Rules, Guidelines, Restriction and Freedom
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Episode 32: Food Rules, Guidelines, Restriction and Freedom
How do food rules or guidelines make YOU feel? Are you someone who finds comfort or freedom in the structure and direction or do food rules always feel like restriction or toxic diet dogma to you?
In this shorter format episode I am sharing some thoughts that have been heavy on my mind lately and I am diving into why I think we need to consider that individual’s perceptions and tendencies toward rules differ just as much as the individuals themselves do.
I am also sharing some of my personal concerns with the current extreme pendulum swings and the shame-inducing judgement I have seen some folks feel for their personal preferences and tendencies that may differ from others.
If you enjoyed this episode or you have any thoughts at all – please reach out, I would LOVE to hear from you.
Resources Mentioned in this Episode:
Gretchen Rubin’s Four Tendencies Quiz
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THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
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Low Carb Chicken Pesto Cast Iron Meatza {Keto, Grain-free w/ easy options for Paleo, Whole30, Dairy-free}
This delicious Low Carb Chicken Pesto Cast Iron Meatza is a really simple recipe that comes together in no time. It brings all the pizza vibes without all the grains and heaviness that some of us can experience as a result of traditional pizza. You can use the base crust recipe for other pizza variations and get creative with your toppings! This recipe is low-carb and keto-friendly and it’s great for those who eat gluten-free or grain-free and easily adaptable to be dairy-free or nut-free.
I remember the first time I hear the word “meatza”, I remember thinking – “Um… that’s weird”. Then I thought about it, people eat meatloafs and meatballs, we make meat patties for burgers – why can’t we make a pizza crust from meat? It’s brilliant. I’d love to take credit for the idea, but I can’t. But I can take credit for making it in a cast iron and dressing it up with a tasty pesto sauce. This meatza crust holds up so well to lots of toppings, you can actually pick it up with one hand or go all in with a fork – that’s up to you and your style. It’s loaded with flavor, it is super satisfying, filling and a breeze to make.
You can certainly shape your crust and make it on a sheet pan or any other baking dish that has sides (since you will have a little grease), if you prefer, but I find making this delicious low carb pizza in a seasoned cast iron skillet makes for a really nice crispy crust. Since cast iron skillets get pretty dang hot and stay hot, it’s just perfect for even cooking and a nice high heat sear. I use a 12-inch cast iron skillet but it would work in any size cast iron pan. Obviously the bigger the pan the thinner the crust, the smaller the pan, the thicker.
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Low Carb Pumpkin Bread with Dark Chocolate Chips {Grain-free, Sweetener-free, Dairy-free}
This Low Carb Pumpkin Bread with Dark Chocolate Chips is grain-free, sweetener-free and dairy-free and it’s the most perfect way to kick-off my favorite season of them all. Serve this delicious low carb pumpkin bread warm with a little butter, ghee, coconut butter or cream cheese. Depending on your vibes with sweet stuff, you might consider a light drizzle of maple syrup or raw honey.
For those of us in the Northern Hemisphere autumn is upon us once again and we can get super basic and pumpkin spice ALL the things. I find myself getting super inspired in the kitchen this time of year, this is my favorite season to create. Cozy, comfort foods is my favorite, this is what it’s all about!
Because most of the pumpkin spice foods you find in the world are aggressively over-sweetened with refined sugars or corn syrups or to make “sugar-free” treats, they are blasted with highly-refined, non-caloric sweeteners, which I don’t personally love – it just doesn’t leave a lot of options!
REDEFINING SWEET with Sweetener-Free
As you all know, I am a really big fan of redefining the term sweet. Developing a new relationship with this important taste in our palate is something I find to be very important. Instead of continuously having to push the boundaries of sweet, going sweeter and sweeter and it never being enough, then taking on a bi-annual sugar detox where you completely cut out sweet entirely because it gets out of hand, all this before the cycle starts over again (because news flash, deprivation doesn’t work) – I prefer to instead break this cycle, redefine the relationship with sweet and really learn to appreciate and crave the natural sweetness of foods. I don’t think sweetness is a taste we need to avoid completely, it’s important to our palate and our food experiences – but I do feel that it is one that can be changed.
I love that by redefining what sweetness is for you, not only do you get the wonderful pleasure of truly appreciating the inherent sweetness and the subtleties of flavors from so many delicious foods, you also redefine the often troublesome relationship many of us can have with sweet things.
Many alternative sweeteners, natural and artificial alike, while they may not contain calories and they may not increase your blood glucose, they also can be anywhere from 100 to 20,000 times sweetener than regular table sugar. This can lead to a hypersensitive palate, where an individual will find that more and more sweet stuff is needed to receive pleasure and to placate the sweet taste receptors. But, it’s also common that other taste receptors are affected as well, the body’s ability to effectively taste (and therefore crave) important flavors like “bitter” (an important taste than can ensure that we are consuming nutrient-dense foods like dark-leafy greens, etc.) can also be affected, which is why you will often hear people who are addicted to sugar and sweet stuff adamantly swear they HATE the way some veggies taste. I believe it, they aren’t being picky, their taste buds are off!
Some research 1https://www.medicalnewstoday.com/articles/261179.php has also shown that while non-caloric sweeteners may not cause a blood glucose response, some may still trigger an insulin response and what’s worse, it’s an increase of insulin without the high blood glucose. When insulin rises without an increase in the blood glucose that it intends to shuttle out of the blood stream and this can lead to blood glucose levels to follow that fall too low.
Additionally, many of these non-caloric alternative sweeteners don’t raise important satiety hormones that tell the body when it is satiated, satisfied and full. These sweeteners also do not affect neurotransmitters the way that sugar traditionally does, so if the sweet receptors are triggered by the sweet food but it doesn’t receive the expected results of satiety or the feel-good vibes (due to the affects on neurotransmitters) that regular sugar provides it can be quite confusing to the metabolism and this can lead to overeating and increased hunger and cravings.
Finally, many non-caloric sweeteners can lead to GI discomfort like bloating and gas and many have been shown disrupt the gut microbiome, I am sure you know by now the gut plays an incredibly crucial role in our digestion, immune health and overall vitality! We definitely don’t want to be messing with that delicate balance.
In my personal approach, I would rather use a very, very small amount of the natural options on the rare occasion I want something sweet – a date or two, a banana, a light drizzle of unrefined dark maple syrup or raw honey. Not only are they unrefined and unadulterated, blasted with heat or solvents, unlike totally nutrient-depleted sweeteners and even refined table sugar, these foods left in their whole form do contain some actual nutrients. Now, I am not at all suggesting you chug maple syrup to get your B vitamins, but they are in there. Of course, the reason a little goes a long way with these foods is that the less you consume sugar and of course, the sweetener alternatives, first of all, the less you will crave them and the less you will need, but also the more sensitive your taste receptors becomes to sweetness. And suddenly a single date will taste like straight up candy. Coconut milk will take on a sweetness you never noticed before, 85% or 90% dark chocolate will be plenty sweet and warming spices often paired with sweets, like cinnamon or nutmeg or even a little pure vanilla extract, these alone will bring a little sense of sweetness to your palate. It’s incredible.
This Low Carb Pumpkin Bread with Dark Chocolate Chips is sweetener-free. I like it this way! Yes, the dark chocolate chips, depending on which you use may have a little sugar, this is going to be up to you. You can use dark chocolate chips that are stevia-sweetened like Lily’s or maybe go for 100% dark chocolate chips (YES PLEASE). If you are like “UMMM NOPE, Beth, I need some sweetness” you can add a little coconut sugar, maple sugar or date sugar to the recipe, start with 1/4 cup and go from there. Sometimes I will drizzle the littlest amount of maple syrup or raw honey over a warm, toasted slice of this bread, with a little salted grass-fed ghee or butter.
I plan to share a podcast episode or write an article going more into depth on my thoughts on sweeteners and sugar – is that something you might enjoy? If so, please share any questions you may have about alternative / non-caloric sweeteners and my approach to sweetness!
References
1. ↑ https://www.medicalnewstoday.com/articles/261179.php -
White Chicken Chili {Keto, Paleo, Whole30, Nightshade-free}
This comforting and hearty low carb White Chicken Chili cooks in under 30 minutes and in one pot. It’s perfect for a delicious fall or winter weeknight meal! It’s keto, paleo, whole30 and nightshade-free. With a few simple tweaks, AIP-compliant, too.
It’s about that time of year, soup, stew and chili season. My absolute favorite!!! I adore the comforts of these foods, I crave them. This is the food that makes my soul happy.
I also REALLY love meals that are ready in 30 minutes or less on the stove top, one pot, no special tools or equipment, just a straight-up, easy, hearty meal.
This particular White Chicken Chili recipe is low carb and keto-friendly, it’s paleo, Whole30 compliant and made without any nightshades. With a few minor changes you can also make this White Chicken Chili AIP compliant.
What are Nightshades?
Nightshades are a botanical family of plants, more technically called Solanaceae. The most common nightshades are tomatoes, peppers, potatoes and eggplant. These plants all have certain characteristics in common (like the shape of the flower and how the seed is arranged within the fruit–Wikipedia has a good description). There are more than two thousand plant species in the nightshade family, the vast majority of which are inedible and many of which are highly poisonous (like deadly nightshade and jimsomweed). Tobacco is a nightshade, and is known to cause heart, lung, and circulatory problems, as well as cancer and other health problems (although, clearly some of this has to do with the other toxins in tobacco products derived from the processing.) The reason why nightshades are problematic for many people is due to the glycoalkaloid content. Over-consumption of these edible species can actually be poisonous to anyone, and it is possible that the low-level toxic properties of nightshade vegetables contribute to a variety of health issues over time.1https://www.thepaleomom.com/what-are-nightshades/ Read more here about the potential concerns with nightshades for those with autoimmune disease.
Why Nightshade-free?
While I am not 100% nightshade-free, 100% of the time, I have discovered in this last year that in abundance, nightshades can trigger my autoimmune symptoms and cause noticeable joint pain for me, it can cause migraines and allergy-like symptoms, so, I have been careful about how much I consume them and the amount. If I am struggling with an autoimmune flare-up or digestive flare-ups, I will cut nightshades out completely until things calm down a bit. On the regular, when my autoimmune symptoms are managed, I still prefer to avoid them in whole food form, like tomatoes, peppers, potatoes and eggplants, but usually in pretty small amounts, as a garnish or in spice blends, etc – nightshade do not trigger a noticeable response for me, so I don’t overly concern myself with obsessing over it, in that sense. I know folks who have to be 100% nightshade-free and it can certainly be challenging, in a lot of ways I think even more than having to avoid gluten, since they can hide in spices, seasonings, sauces, etc.
References
1. ↑ https://www.thepaleomom.com/what-are-nightshades/ -
Between Meals Podcast. Episode 31: The Power of Holistic Self Healing with Dr. Nicole LePera
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How to Self Heal with The Holistic Psychologist
On episode 31 of the Between Meals Podcast, I am joined by Dr. Nicole LePera aka The Holistic Psychologist and we are talking all things self healing.
Dr. Nicole LePera was trained in clinical psychology at Cornell University and the New School. She is a holistic psychologist who founded the Mindful Healing Center in Philadelphia. Her work addresses the connection between the mind and body and incorporates nutrition, lifestyle and psychological wellness practices. She is the creator of the movement #selfhealers where people from around the world are joining together in community to take healing into their own hands.
The incredible community Nicole has created is growing at a rapid pace and it is hard not to see why, he selflessness, her passion and her visions shines incredible bright. Her words, her tools and her true love of empowering others to consciously heal is admirable and truly inspirational.
IN THIS EPISODE WE DISCUSS:
- How Dr. Le Pera had the confidence to approach to psychology and holistic healing in a brand new way
- Self disclosure as a practitioner in the mental health space
- Moving past fear to reach your goals and working through the discomfort of change
- The impact of social media as a healer and why it’s important to take breaks
- The importance of setting boundaries
- What is future self journaling and how to do it
- Knowing you are enough while still seeking change for yourself
- What is a self healer?
- Knowing how and when to seek outside support
- Supporting a loved-one who is experiencing trauma
- Emotional eating
- The important steps to change
- and so much more!
Follow Dr. Nicole LePera:
Website: https://yourholisticpsychologist.com
Instagram: https://www.instagram.com/the.holistic.psychologist/
YouTube: https://www.youtube.com/channel/UCtEWTaMjqOH8J1Gy06Ey0Yg
The Future Self Journal: https://yourholisticpsychologist.com/future-self-journaling/
Resources Mentioned in this Episode:
A Beginner Guide to Setting Boundaries
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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 30: Thyroid Health and Healing Hashimoto’s
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No. 30 | Supporting Thyroid Health and Healing Hashimoto’s with Tracey Grant and Carly Johnson Brawner
I am joined by Hashmoto’s advocates and experts Tracey Grant and Carly Johnson Brawner, sharing their knowledge and personal experiences surrounding thyroid health and Hashimoto’s. Thyroid health can be confusing, overwhelming and downright discouraging at times, but it doesn’t need to be.
Tracey and Carly share their own experiences with thyroid health, getting their diagnosis, what their symptoms looks like and what they learned along the way, plus incredible practical advice and resources to support you in your journey with thyroid health.
In this Episode We Discuss:
- What is Hashimoto’s, what are the common symptoms and how common is it?
- How is Hashimoto’s different than hypothyroidism?
- How is Hashimoto’s typically treated?
- When is medical intervention necessary?
- How to investigate possible root causes and what are common root causes with Hashimoto’s
- What are functional and holistic approaches to Hashimoto’s?
- Key pieces of advice for those with Hashimoto’s
- Is thyroid medication necessary and forever? Should people go on it or try to get off of it?
- Natural ways to improve thyroid health and lifestyle factors to consider.
- If Hashimoto’s or hypothyroidism runs in your family, what should you be doing to prevent it?
- Is it necessary to be gluten free?
- Carly and Tracey answer common thyroid health questions
- and so much more!
Additional Resources Mentioned in this Episode:
The Healing Hashimoto’s Course
AIP recipe resources:
The Nutrient Dense Kitchen by Mickey Trescott
Follow Tracey Grant:
Website: www.wholedailylife.comInstagram: @wholedailylifeFollow Carly Johnson Brawner:
Website: frolicandflow.me
Instagram: @frolicandflow
FREE OVERCOMING HASHIMOTO’S WEBINAR
If you are one of the 20 million people struggling with Hashimoto’s or hypothyroidism, check out the free LIVE masterclass that Carly and Tracey are hosting on July 23rd. It’s going to be all about the 5 KEY THINGS YOU NEED TO KNOW TO OVERCOME HASHIMOTO’S. They both have Hashimoto’s themselves and have helped countless clients stop managing symptoms and truly heal from autoimmunity. You don’t want to miss it – check it out here!
THE HEALING HASHIMOTO’S COURSE – REGISTRATION OPENS SOON!If you’re ready to take control of your health and feel like yourself again, this could be the answer you’ve been looking for. This 6-week course covers SO MUCH:
- What autoimmunity and Hashimoto’s are and how they manifest so you understand what is going on in your body.
- The common triggers for Hashimoto’s so you can start to identify and heal your root cause.
- The important differences in thyroid medications and why different people need different prescriptions so that you’ll be able to work with your doctor to find the one that works best for your specific needs.
- The role of healing diets, crucial thyroid nutrients, and the foods to avoid so that you can embrace food as medicine.
How to live a great life with thyroid autoimmune disease so that you can stop wondering and worrying, and get back to living your best life.
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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 29: Regenerative Agriculture and Glyphosate.
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No. 29 | Regenerative Agriculture and Glyphosate.
Why it matters to the earth and your health.
This week’s Episode of the Between Meals Podcast was created in partnership with MegaFood®. I’m proud to work with brands who care about the health of their consumers and the planet. As always, all opinions are my own.
When it comes to climate change, to combat the catastrophic impact on the health of the earth and humans, it starts from the ground up. Literally — we are talking about SOIL! While farming and herbicides may not seem like a conversation that is relevant to most of you, I urge you to stick around. We need to be looking at how we are feeding our soil, so it can continue to feed us. Just like the human body has the microbiome of the gut, the soil has its own microbiome and without a healthy microbiome, the rest of the organism – the earth – it cannot thrive!
In this episode of the Between Meals Podcast I am joined by Sara Newmark, VP of Social Impact at MegaFood. We are chatting about regenerative agriculture and the impact it has on climate change and the environment, our health and why you should care. Additionally, I have shared on the website in the past, about the impacts of glyphosate on the health of our body and the health of our soil and we touch on the efforts being made to ban the use of glyphosate, what you can look for and all the many ways you can get involved both in supporting regenerative agriculture and banning glyphosate.
In this Episode We Discuss:
- What regenerative agriculture is and why it matters.
- How is agriculture and farming related to climate change?
- How will regenerative agriculture improve soil health?
- What will happen if nothing is done to improve the health of our soil
- What are the impacts this can have on the environment and our health?
- The most common regenerative agriculture practices.
- How regenerative agriculture can help companies meet sustainability goals.
- Pending legislation supporting regenerative farming practices.
- What is the Healthy Farm Standard?
- What are some of the things MegaFood is doing to support regenerative agriculture?
- MegaFood’s efforts to ban the use of glyphosate and how this initiative relates to regenerative agriculture
- How can you get involved in the regenerative agriculture movement and in banning the use of glyphosate in your food
- and so much more!!!
More about MegaFood’s Commitment to Social Impact Initiatives:
MegaFood is B-Corp certified, which enables the company to make progress in solving the needs of a world in nutritional crisis. While MegaFood has always aligned with the social impact standards, with the formal B-Corp Certification in 2017, MegaFood has also implemented the following strategic social impact initiatives:
- Revised corporate bylaws to include social, environmental and economic diligence, ensuring the company stays on course, regardless of short-term and/or financial factors.
- Established its Healthy Farm Standard program, aimed at improving our agricultural system by building carbon-rich soil and increasing the nutrient density of food. This new open standard will help farmers track and improve outcomes and help reach shared goals to ultimately support the health of our soil and build thriving communities.
- Began development of a global verification standard for food grown in a regenerative way in partnership with The Carbon Underground and Green America, that results in improved soil health, improved human health, and a reduction of the threat from climate change. This work builds upon the Regenerative Agriculture Initiative that has over 150 companies, organizations and scientists as signatories.
- Became the first supplement brand to obtain glyphosate residue free (GRF) certification for its entire line of products. The certification was granted by The Detox Project, an independent research and certification organization, after MegaFood submitted its products to an independent, third-party laboratory for testing and was found to have met The Detox Project’s stringent standards. More recently, the brand has partnered with Environmental Working Group (EWG) and several additional food and nutrition brands, including Ben & Jerry’s and Stonyfield, to petition the Environmental Protection Agency (EPA) to ban the use of glyphosate as a desiccant before harvest. With this petition MegaFood aims to raise awareness of the potentially unsafe levels of glyphosate residue found in our foods today.
- Integrated social impact as a crucial role in company-wide performance evaluations.
Additional Resources:
http://tasty-yummies.com/what-is-glyphosate/
You can learn more about Megafood’s social impact work and efforts to ban glyphosate: https://www.megafood.com/category/activism/glyphosate-free-what-about-food.html
Learn more about MegaFood’s farm partners: https://www.megafood.com/meet-our-farmers/friends-of-megafood.html
Learn more about the petition to ban Glyphosate:https://www.prnewswire.com/news-releases/megafood-seeks-ban-on-use-of-glyphosate-as-a-desiccant-through-epa-petition-300722355.html
To read and learn more about the Healthy Farm Standard:https://www.megafood.com/healthy-farm-standard.html
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You can now subscribe to the Between Meals Podcast on Apple iTunes, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
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Between Meals Podcast. Episode 28: 5 Tips to Creating a Sustainable Keto Lifestyle
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5 Tips to Creating a Sustainable Keto Lifestyle
Learn to eat fearlessly well and heal your body without counting, obsessing or dieting.
GO FROM FED UP AND CONFUSED TO WELL-FED AND CONFIDENT.Discover how to use a food-as-medicine, personalized nutritional ketosis approach to heal your body, prevent disease and achieve optimal health, THE SIMPLE WAY.
HERE’S WHAT WE’LL COVER:
-
How to stop relying on willpower and motivation and instead set yourself up for EFFORTLESS SUCCESS
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My secret weapon to creating a sustainable, customized approach to your health that NEVER FEELS LIKE A DIET
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How you can empower yourself with the knowledge and the tools to BE YOUR OWN HEALER!
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Learn how to DITCH TOXIC DIET MENTALITYwhile STILL making shifts and choices to support and HEAL your body
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The BIGGEST MISTAKEI see people make when they take on a ketogenic approach.
>> REGISTRATION IS NOW OPEN FOR KETO FOR YOU <<
Enrollment is only open until all the spots have been taken or Sunday July 7 at 11:59pm PST whichever comes first. PLEASE DON’T WAIT.
After enrollment has closed, you can sign up for a waitlist spot and you will be notified as soon as it opens again.
Any questions, reach out at beth@tasty-yummies.com
LISTEN NOW ON ITUNES
DON’T FORGET:
- Download Keep it Simple Keto – FREE eBook – Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.
- Get your spot on the Keto for You Waitlist – sign up now to secure your spot and to save $100 and be the first to be notified when the program launches
************************************************
Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes
************************************************As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
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Between Meals Podcast. Episode 27: Cook Once, Eat All Week. Master Your Meal Prep with Cassy Joy Garcia
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No. 27 | Cook Once, Eat All Week. Master Your Meal Prep with Cassy Joy Garcia
Cassy Joy of FedandFit.com joins us on the Between Meals Podcast to share her expertise and knowledge around meal prep, menu planning and the best ways to get dinner on the table when life gets busy and you still want to eat well!
In this Episode We Discuss:
- sign up for the FREE Keto with Confidence Webinar here
- how Cassy found her way to creating recipes and creating her website FedandFit.com
- how Cassy’s Cook Once, Eat All Week method is different then traditional meal prep and batch cooking
- how-to get started on meal prep and meal planning ahead
- food storage tips, how long is it safe to store leftovers
- how-to save money when buying groceries and tips for stocking up with the big sales
- freezer tips, storing, defrosting and reheating
- tips for families with different food needs and restrictions
- and so much more!
Get Cook Once, Eat All Week on Amazon
ABOUT THE BOOK: Cook Once, Eat All Week is a meal prep approach that helps you create a week’s worth of meals without having to spend an entire day cooking! This book walks you through how to transform one protein and a couple of vegetables prepared in bulk each week into fresh, delicious, diverse meals. With a real food foundation, the plans in this book support dietary approaches ranging from kid-friendly to Paleo and keto-friendly to nightshade-free, and egg-free!
Check out FedandFit.com
Follow Cassy Joy on Instagram
More about Cassy Joy Garcia
Cassy Joy Garcia is the Editor in Chief behind the popular food and wellness website, FedandFit.com, the author of two cookbooks, the best-selling self-titled “Fed & Fit” book and her newest resource, “Cook Once, Eat All Week: 26 Weeks of Gluten-Free, Affordable Meal Prep to Preserve Your Time & Sanity.” She is a Certified Nutrition Consultant, the creator of The Fed & Fit Project, and the voice behind the weekly mindset-focused Fed & Fit Podcast.
LISTEN NOW ON ITUNES
DON’T FORGET:
- Sign up for the FREE Keto with Confidence Webinar here
- Download Keep it Simple Keto – FREE eBook – Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.
- Get your spot on the Keto for You Waitlist – sign up now to secure your spot and to save $100 and be the first to be notified when the program launches
************************************************
Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes
************************************************As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
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Between Meals Podcast. Episode 26: Take Back Your Power. You are More than Your Body! with Steph Gaudreau
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No. 26 | Take Back Your Power. You are More than Your Body! with Steph Gaudreau
Beth and Steph chat through their experiences surrounding body image and ditching the idea that our worth lies in our external appearance. We talk through what we see to be the differences in body positivity and body neutrality and share personal stories and turning points in our journey that helped shift our perspectives.
In this Episode We Discuss:
- the importance of the non-measurable aspects of health changes
- letting go of the societal rules surrounding food, willpower and our choices
- embracing making choices from a different perspective
- the mental and emotional freedom that comes from taking up space, showing up big and focusing on strength vs. shrinking, being small and making choices to “fix” our body
- negativity as a motivator and why it doesn’t work
- body neutrality is NOT giving up
- can you make changes when you aren’t moving from a negative mindset?
- how acceptance can offer clarity and solution
- it’s OK to not love all of your body!!
- it is NOT your job or responsibility to make anyone else comfortable when they look at your body!!!
- on wearing the damn shorts, understanding cellulite and SO MUCH MORE!!!
A Bit About Steph:
To share a bit about Steph, She’s a Nutritional Therapy Consultant, author, blogger, coach, podcaster, and the creator of the former Stupid Easy Paleo.
Steph Gaudreau’s mission is to help women create bigger, bolder, fiercer lives — by building health from the inside out.
Steph wrote the best-seller The Paleo Athlete: A Beginner’s Guide to Real Food for Performance in 2014, and her award-winning book, The Performance Paleo Cookbook: Recipes for Eating Better, Getting Stronger & Gaining the Competitive Edge. Her upcoming book The Core 4, due out in July 2019, shares her Core 4 pillars of health.
Steph has a chart-topping 2x weekly podcast, Harder to Kill Radio, where she talks all things fitness, nutrition and mindset about how to build unbreakable humans. She’s also the creator of the wildly popular health program, the Core 4 Program, and the Women’s Strength Summit.
Steph’s an accomplished strength coach and is the creator of fitness programs like Made Strong, Basic Barbell, and Oly Lifting Basics.
I am so inspired by Steph, her message, her mission and how she shows up in the world and I am so excited to share her here with all of you, because I know you will be inspired too.
>>> You can find Steph Gaudreau at stephgaudreau.com or follow her on Instagram @steph_gaudrea
Mentioned in this Episode:
Wear the Shorts – Harder to Kill podcast episode
Cellulite Confidence – Harder to Kill podcast episode
The Core 4 – Preorder the book and grab the pre-order bonuses
LISTEN NOW ON ITUNES
DON’T FORGET:
- Download Keep it Simple Keto – FREE eBook – Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.
- Get your spot on the Keto for You Waitlist – sign up now to secure your spot and to save $100 and be the first to be notified when the program launches
************************************************
Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes
************************************************As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
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Between Meals Podcast. Episode 25: Is Your Healthy Living Causing Stress?
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No. 25 | Is Your Healthy Living Causing Stress?
*It might be time to check your ego and reassess*
Stress management can be complicated and confusing and in my experiences, it’s often an overlooked root cause. Stress management gets pushed aside for the more flashy fixes: diet, exercise, supplements etc. But what we may not realize is that the very things we can often see as stress relievers, the things we feel are part of our healthy lifestyle, may at different times, in fact actually be contributing to the problem.
It’s important to always stay curious and flexible in your approaches to healthy living, to realize there is no-one-size-fits-all answer, even within your own approaches and that you need to be ready to reassess and readjust at different times.
Sometimes there’s a little uncomfortable ego work and shifting that has to happen!
LISTEN NOW ON ITUNES
DON’T FORGET:
- Download Keep it Simple Keto – FREE eBook – Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.
- Get your spot on the Keto for You Waitlist – sign up now to secure your spot and to save $100 and be the first to be notified when the program launches
************************************************
Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes
************************************************As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
-
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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Between Meals Podcast. Episode 24: Healing with Food and Eating What You Love with Danielle Walker
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No. 24 | Healing with Food and Eating What You Love with Danielle Walker
In episode 24 of the Between Meals Podcast Beth is joined by Danielle Walker of popular website AgainstAllGrain.com Danielle is also the beloved author of three New York Timesbest-selling cookbooks Against All Grain, Meals Made Simple and Celebrations, as well as the recently released Eat What You Love. She is a self-trained cook whose innovative and accessible grain-free recipes appeal to a range of appetites. Her recipes are not only healthy and delicious but also can be credited with saving her life after she received a diagnosis of a serious autoimmune disease.
After being diagnosed with an autoimmune disease and suffering for many years, Danielle healed herself through dietary changes. With her honest and open nature, Danielle has become a prominent voice in the grain-free and real foods community and she is a true testament to how food can nourish and heal our bodies.
Danielle shares her story of healing with food while also discovering ways to still enjoy the foods that she loves.
In this episode:
- Danielle shares how she first discovered the paleo diet and where her mindset was and what she had tried prior to this, when she decided to implement this approach.
- Danielle shares her tips for getting started on a healing protocol or dietary intervention when you have autoimmune disease and she shares the tough-love advice she wish someone would have shared with her, early on.
- Why “cheat days” with healing interventions may not work
- We talk about shifting your perspective and what to do when you feel like “I can’t have THIS food anymore” or “It’s not fair I have to eat this way”. Getting out of the poor me trap.
- Finding new ways to enjoy the classic foods you grew up with, to still celebrate and not feel left out or deprived.
- Our thoughts on emotional eating and how it sometimes gets a bad rep.
- Tips for finding a sustainable, long-term lifestyle vs. forever feeling restricted or locked into a diet.
You can find Danielle Walker at againstallgrain.com
or follow her on Instagram @DanielleWalker
Check out Danielle’s Best Selling Books:
and her brand new book: Eat What You Love
LISTEN NOW ON ITUNES
DON’T FORGET:
- Download Keep it Simple Keto – FREE eBook – Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.
- Get your spot on the Keto for You Waitlist – sign up now to secure your spot and to save $100 and be the first to be notified when the program launches
************************************************
Q & A – SUBMIT YOUR QUESTIONS – send in your Qs and Beth will do her best to answer on upcoming episodes
************************************************As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!LISTEN NOW ON ITUNES
(Listen on iTunes)
You can now subscribe to the Between Meals Podcast on Apple iTunes, Google Play, Spotify and Stitcher
THANK YOU FOR LISTENING:
Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow! If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!
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Greek Souvlaki Chicken Wings {Paleo, Keto, Whole30} – Gas Grill, Traeger and Oven Options
Marinated in lemon juice, olive oil, garlic and oregano, these delicious crispy Greek Souvlaki Chicken Wings are grilled until gently charred, while they still stay juicy and tender. Don’t skip the re-sauce and the final step for extra crispy and flavorful wings. We serve ours with a homemade tzatziki sauce on the side, which makes the perfect cooling, dipping sauce. This recipe includes instructions for a gas grill, a Traeger Wood-Fired Grill or the oven.
We made these delicious Greek Souvlaki Chicken Wings on our new Traeger Wood-Fired Grill, which has absolutely changed our grilling game and most especially it’s taken our already amazing wing game to another level. With real smoke coming from wood pellets and no fear of flare ups, it’s been incredible for grilling. In many ways for the purpose of this recipe, it’s just the same concept as Mark’s patented in-direct grilling method that he developed for our gas grill which we have shared here before, however the Traeger brings a delicious wood fired flavor we have never gotten with the gas grill. Mark’s method for indirect heat makes for THE BEST and most crispy chicken wings you will ever make on the grill. EVER! Either way, on a Traeger or not, give these chicken wings some time, it’s all about the low and slow and then give them that last round of heat, with the “re-sauce” – you will fall in love with the crisp factor. The instructions below are for a gas grill and for my Traeger Nation folks, below that you will find the instructions for your Traeger. Read the rest of this entry »
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Between Meals Podcast. Episode 23: Blip Days. Bouncing Back When You “Fall Off Track”.
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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!
-
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.
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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!
-
Between Meals Podcast. Episode 21: Should I Eat More Fat? Am I Eating Enough Protein?
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(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
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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 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.
