What is your favorite comfort food?
Homemade macaroni and cheese is definitely one of ours!
Try out this recipe from Southern Living and tell us what you think https://www.southernliving.com/food/how-to/macaroni-and-cheese-recipes
NOT ANOTHER BORING NUTRITION POST 😪
You are an adult and you can do your own research. What you really need is discipline. 😠
LETS KEEP IT SIMPLE WITHOUT ALL THE COUNTING AND LOT OF PREP STUFF. We know the reality is that life happens and all these wonderful plans go to waste🗑. So here are my 3 recommendations 💌 on where to start and once you are done ✅ with these, you can go follow whatever magic diet you want:
1. #intermittentfasting Why? Well after using this for 4 month, i got to say my energy levels are up/up, my body fat % dropped from 24 to 17, it adjusts easily with work and family & travel, and life! The rules are simple ... the only hard part is the first week. Health benefits are noticeable fast. Why not? Check out @fastingnews For great content on this topic.
2. #whole30diet Why? Well go read about it. But will give you a great baseline for 30 days, give your body a chance to breath from crappy food and will teach you how you react to some of these. After the 30 days you will have the opportunity to induce foods again and track how you react to them. Excellent way to get your nutrition nailed. Make sure you read all about it before you start.
3. #verticaldiet @theverticaldiet why? Well, besides being delicious it focus on keeping your nutrients to the max with only food and also focuses on reducing inflammation. This last part is a huge game changer and you will see immediate changes in your overall health. The cool thing about the vertical diet, it that you can use it as a cycle to reach your goal, or just keep it for ever. It can be your lifestyle. Don’t think this is only for top athletes, this is for everyone willing to have a change in their life’s.
I was sick of being uncomfortable. Not just in the way I looked - but in the way I felt.
I kept wasting money and time on things that would give me fast results.
I looked through our cabinets and my grocery list and knew this wasn’t the example I wanted to set for my kids. I didn’t want them to feel the way all the food I ate made me feel.
There comes a time where your desire to change is greater than your desire to stay the same.
If I can do it, so can you my friend. I’ve got a couple late entry spots open in my current group open up. You in? It won’t be easy, but you’ll sure feel darn good, and it’ll be worth it!
Reach out, momma. I got you!
Finally sharing these yummy cookies I made last night 😛
I used @rachaelsgoodeats Cashew Chocolate Chip Cookie recipe (that you can find on her page) butttt I changed it just a lil👇🏼
3 tbsp maple syrup
1/4 cup melted coconut oil
1/3 cup cashew butter
1 tsp vanilla extract
1 tbsp unsweetened almond milk
1/2 cup + 2 tbsp almond flour
1/2 cup + 2 tbsp whole wheat flour
1/4 tsp baking soda
Heaping 1/2 tsp cinnamon
A little less than 1/2 cup chocolate chips (save some for putting on top if you want)
Preheat to 350.
Whisk egg in a large bowl then add in maple syrup, almond milk, cashew butter, vanilla, & melted coconut oil (which I actually forgot until after I added the dry ingredients & it turned out fine 😅) & whisk everything together.
Then add in the rest of the ingredients, folding in the chocolate chips at the end.
Put parchment paper on a pan (makes the clean up SO much easier trustttt me), form dough into about 12 cookies and cook for ~15 mins. Makes the softest, fluffiest cookies that go perfectly with hot chocolate🍪☕️
Keeping your skin glowing your eyes clear and your hair shiny and your nails strong and your own vibrant radiance in who your are to others depends a lot on eating real clean alive foods together with positive mental thoughts and affirmations by living consciously and giving that will nourish, purify, hydrate, flush and feed your cells and keep them flourishing and energised to keep all your regulatory systems functioning, the magnificence and beauty of our body astounds me continually everyday in how it all works together without us knowing or controlling all in body, mind and spirit, it just knows what to do with its innate intelligence, it’s absolutely insane when you think about it, the complexity and simplicity at its best, we abuse and neglect this gift of a body that only wants to be well and healthy so we can live the best life and share our magic and love with others, live with this in mind, live in respect and awe, live in knowing you are loved, you are beautiful, you are one, you are complete, you are cherished, you are worthy, you are heard, you belong and you are magnificent just the way you are 💛💛💛💛 #bethechange#loveyourbody#beautyiswithin#healthcomesfromwithin#eatrealfoods#livemindfully#bechallenged#happiness#ourbodyisatemple#cherish#love
here’s something new (and kinda weird but good) for you to try... ROASTED GRAPES!! I had a batch of grapes on hand that just had the thickest skins and were no fun to eat, so I decided to try cooking them. it was easy:
•preheat oven to 425
•place grapes on greased baking sheet
•lightly coat with olive oil and a sprinkle of salt
•cook for about 30 min
Yeah they look weird, but after I got over the strange texture I couldn’t stop. I even put some in a salad for lunch today! May even venture to say they’re GREAT GRAPES🍇🍇🍇
Homemade granola is what I’m giving this year. 👩🍳 I want to spread the deliciousness of whole grains, steel-cut and old fashioned oats, quinoa, and millet, mixed with photochemical-rich spices and dried blueberries and coconut 🥥 healthy fats from walnuts, pumpkin and sunflower seeds and sweetened with roasted cocoa nibs and my own bee’s honey 🍯! At LiveBest I share recipes with foods that move you forward and ideas that help you live even better. So it makes sense that I give gifts of health and wellness. ❤️ Hope I have enough. I keep snacking on it cuz it tastes so good! What health and wellness gifts would you like to receive? You can find granola recipes at www.LiveBest.info
- GUT HEALTH -
Did you know that 80% of the immune system resides in the walls of your intestines? Maintaining a healthy gut leads to improved absorption of nutrients and a healthier immune system. So, less down time during the cold and flu season and just a better feeling overall! .
Get the right, healthy bacteria to your gut by consuming real and fermented foods and the right probiotic. @zija_international ’s Triotic puts 3 of the more common and most studied healthy bacteria in a delicious powder that easily dissolves and can be absorbed by both the small and large intestines. Safe for children and adults too! .
Order at Thechalkinme.myzija.com for $37.95 .
Late brunch/ lunch typa meal todayyyy. 1 slice sourdough from the farmers market topped with pesto hummus, spinach, 2 hard boiled eggs, diced tomatoes, and microgreens. Will I ever get tired of this flavor combo? Doubt it. It’s toooo good🤤
is my #1 buzzword of 2018
Rather than a one-size-fits-all type of situation, bioindividuality suggests that an individual’s nutrition needs are based on health history, genetics and unique biochemistry. .
I believe that protocols like Whole30, AIP and even Veganism should be flexible foundations of your diet. They offer a great starting point, but ignore the rules and experiment with what works for you! .
I was strict on AIP to heal initially, but I have reintroduced a lot of foods like eggs and rice that have added nutrients and JOY to my life. .
Check out my blog post to learn more about #bioindividuality and how to find what works for you - link in bio!
So this morning I thought we had all the ingredients for gingerbread pancakes and got the kids all excited for them before their doctors appointment. 🤦🏻♀️ What I didn’t realize was that I didn’t have date paste or almond milk. 🙈 (Parent fail.) So I ended up making those this morning too, haha!
By popular demand I have included the recipe for these pancakes below! 👇🏻 I topped these with a homemade orange zest coconut butter. When using conventional coconut butter it turns to more of a glaze this one stayed more solid. It was just as tasty though I assure you. I had to stop Evelyn from eating it by the spoonful!
🍊 1 2/3 cup almond flour
🍊 ¼ tsp salt
🍊 1 tsp baking soda
🍊 ½ tsp allspice
🍊 ½ tsp cinnamon
🍊 ½ tsp ginger
🍊 ¼ tsp cloves
🍊 ¼ tsp nutmeg
🍊 3 eggs
🍊 ¼ cup almond milk
🍊 2 tbsp melted coconut oil
🍊 4 tbsp date paste*
🍊 2 tsp apple cider vinegar
🥞 Combine dry ingredients
🥞 Combine eggs, almond milk, coconut oil, and apple cider vinegar
🥞 Mix wet ingredients into dry
🥞 Stir in date paste I use a ¼ measuring cup to spoon out the batter onto the skillet. I then cover the skillet with a lid and it helps the top slightly cook and makes them easier to flip!
*Make date paste by putting pitted dates in a food processor with 1-2 tbsps hot water.
It starts small…
Maybe you get a little more winded than normal going up the stairs so you start defaulting to the elevator.
Or shoot, your pants don’t quite fit anymore, so you think...
I’ll get a size up just this time.
And before you know it you are carrying an extra 40-50 pounds on your body.
Then you think… I don’t want to feel heavy anymore.
You decide to lose the weight… embarking on a journey of counting points, or calories, or cutting out entire food groups, and the roller coaster ride of dieting begins.
Losing, gaining, and repeating again.
Is this you?
I’m here with an important message for you today… it’s not your fault you can’t lose weight.
The reason I share this with you is to give you some relief and release any shame you may have about gaining weight. It is not your fault.
Here’s the good news:
YOU CAN LOSE WEIGHT IN 2019, PERMANENTLY
It all starts with healing your gut. When you work with me, you will discover exactly what you need to do to heal your gut.
It is in this process that you will adopt the healthy habits and mindset you need for permanent weight loss.
If that sounds good to you, click link in bio to book a Reclaim Vibrant Health call with my team this week.
On this call, you will uncover the #1 thing holding you back from your goal, and I’ll give you a custom plan to support you in achieving permanent weight loss.
I’m here to support you so you can achieve your goals, all you need to do is book a call.
Classic Italian meal ready in minutes!! 🍝🍅😍 Pasta with puttanesca sauce is quick, simple and inexpensive. It’s made with a savoury mix of olives, capers and onion (you can also add anchovies if you like) and then it is tossed with any kind of pasta and sprinkled with grated cheese and/or fresh parsley.
Follow @tasty.force .
🍅 Add a little olive oil to a large pan on a medium heat. Chop onion and fry it.
🍅 Then add the canned peeled tomatoes, olives and capers and stir. Season it with salt, pepper and chili flakes.
🍅 As the puttanesca sauce is simmering, cook the pasta according to packet instructions until al dente.
🍅 Once the pasta is cooked, lift it from the water to the sauce and toss, stir and add some grated cheese (I love Parmesan) and chopped parsley. Serve immediately.
#mealprep#yummyfood 😋 #eatrealfoods#bestfoodpics#goodfoodgallery#tastytasty
⛩Crispy Pork Belly 酮版廣東燒肉 ....⬇️oven recipe 焗爐版食譜
Crunchy skin at first bite, a thick and soft meaty middle followed by a taste of spice-infused melted fats released from chewing, crispy pork belly is the easiest oven-made Chinese New Year dish that sure will impress all your guests. It is the perfect keto food (no carb）燒肉一口三種口感（脆皮，彈牙半肥瘦肉，香滑肉汁）。無碳水，又不用什麼醬料配合，是自做酮餐最佳美食
🔅1 kg Pork Belly with skin (帶皮五花腩）
🔅1.5 tsp Five Spice Powder 五香粉(msg-Free)
🔅 2 tsp Coarse Sea Salt 粗 鹽
🔅 4 tsp Monkfruit Gold granular 羅漢果糖
🔅1 tsp Black Pepper 黑胡椒
🔅1 tsp Vinegar 白醋
《meat prep & marinate》
🔅clean meat, scrape off all impurities lodged inside skin’s pores （the dirt will make the skin stinky)
🔅Dry off meat, make slits through meat side about 1” wide to allow marinate to penetrate. Do not cut through to the skin
🔅Mix together marinate except vinegar, cover all surfaces of meat (avoid the skin). Get the spices into all nooks and crannies.
🔅Flip meat over, on clean skin, poke as many holes and as dense as possible (this will dictate the bubbly pattern on the crispy skin). ———
🔅hang the belly up if possible, brush vinegar onto skin to change acidity ( this will allow the skin to crisp in oven). Take care not to allow vinegar on meat. Repeat once.
🔅Use foil to make a tray to cover up the meat while exposing the skin for further drying
🔅Put marinated meat in refrigerator overnight
🔅remove foil, place meat on grilling rack
🔅450F top rack 15 min (to crisp skin and release fats)
🔅400F 15 min to finish the meat
*oven time varies widely, keep watch, do not allow excessive heat to scorch the skin (black & too hard to bite)..... underheating will result in non-edible chewy skin. A good guidance is you should see the skin dry up and make sizzling noise immediately after.
*[toaster oven] double up cooking time due to reduced hot air volume
🔅rest meat for 15-30min on rack, save drippings for cooking fried rice.
🔅cut meat and serve
#transformationtuesday ⬇️34lbs with just changing my diet, no exercise (that is my January goal! To commit to a workout program) @21daymealplan .
Why wait to become a healthier you! Use code Lacey10 to save on the 21 day meal plan, cookbooks and more! Link is in bio 🤩💪🏻🏆
2 ingredient breakfast dip/egg topping: TOMATO + AVOCADO!!! Just chop them up and add a little olive oil and perhaps some salt if necessary. Today I enjoyed them with a pear and some eggs, but I bet they’d make a yummy, nutritious side to any breakfast dish. 🥑🍅🍐
Breakfast. I love breakfast food, and I think I could eat it all day long.
Do you eat breakfast? Should you eat breakfast?
The answer, as I’ve done my own research, depends on you and what will help you stay consistent.
If you’re not hungry in the morning, it might be that you’ve eaten too much the night before. Try scaling back the snacks at night.
A good breakfast should be 50% protein to keep you full, and 50% fiber-filled carbs to give you energy for the day.
Not pictured here is my chocolate shake that I also had for breakfast. 😋 Also not pictured, the cutie that are half of my breakfast. 😆
Could hyper-focusing on that thing you struggle doing be counteractive? Today, switch it up and do something you're really good at. Something that fills you up with excitement, immerses you, and leaves you feeling energized and in a better mood. What is something you're really good at? Go ahead and brag. #selfcaretuesday
Makes cookies, eats too much dough, checks sugars 🤭 gives insulin. this happens too many times during the holidays. For my diabetes babes out there: I was on shots for 6 years before switching to the pump. (I sometimes will go back to shots when I’m traveling). But I have to say... my a1c is always better when i’m wearing my insulin pump. And yes, it’s annoying when I want to wear dresses or nightgowns & freely twirl around without tubing and a block hanging off me. But It does come in handy most days! Atleast while I’m recipe testing I have my apron in handy to help me out with a secure spot to hold my pump 😄 Hope this encourages you to try out something new this coming year to help manage you sugars 🥰 #thisisdiabetes
|The greatest sources of our suffering are the lies we tell ourselves.| Elvin Semrad; The Body Keeps The Score .
The body is always trying to communicate with you. If you’re struggling to move past your coping/numbing defenses (food/exercise/dugs/alcohol/toxic relationships/work/social media/etc), its often from the suffering you’re avoiding inside. .
That suffering usually stems from lies and traumas that have been left to spiral about that have been implanted in your head, but aren’t entirely true. It’s not until the body speaks volumes to get you to listen that you actually take a step back to hear and see what isn’t aligning. But you don’t have to wait to hit rock bottom to rise strong. .
Healing comes from learning who your authentic self is, taking back your control, and being able to stand strong within your truth. The same walls you have up to protect you are the same walls that are blocking you from your bliss.✨ #h2hlifestyle
Well since it’s Tuesday... 🤗 “Yes, your transformation will be hard. Yes, you will feel frightened, messed up and knocked down. Yes, you’ll want to stop. Yes, it’s the best work you’ll ever do.” Robin Sharma
While sending out our Christmas card this week our last year picture came up and was again in shock. (In a good way!) a month after that last years picture I finally jumped into a group with a bunch of wonderful ladies and I’m so glad I did! It has changed my life in more ways than I could have ever imagined!❤️💚 I gained my confidence, my energy, my strength, and the best part I gained a whole community!🥰 I still have 15 spots for my new group coming up in January! Let’s end this year and begin the new year with a bang!💥 let’s do this journey together!💪🏼
The biggest organic lemons I’ve seen in ages. To be honest, I’m stressed with work stuff and am finding it difficult to maintain my protocol. It feels horrible because it brings up old symptoms, I’m bloated and just not feeling the best.
One thing to remember is that this is short-term. By the 23rd December I will have finished everything and can relax and go back to my daily eating routine.
TODAY WAS F*CKING HARD.
I know on my story this morning I was talking about how I just wasn’t feeling as positive as I normally do & I wanted to turn it around by focusing on one goal for the day aka being more productive
To be honest, I succeeded at that by like maaaybe 60%
I’ve been in a funk all day, & my anxiety (which I haven’t felt in a while) hit me like a ton of bricks
My mind has been spinning thinking about having an entirely new career path, taking a leap of faith & moving to Florida in 3 weeks, wondering what life has in store for me..
It has me equally as excited as I am scared out of my mind
Not to mention my work out tonight was shitty & all this built up emotions had me crying my whole drive home
I’m NOT saying this for pity
My point is, I’m HUMAN. We all are
Sure I’m positive majority of the time & do my best to uplift all of you, but reality is everyone is dealing with things whether they show it or not
I’m super weird about this type of stuff so I’m going to stop but I just want to say that:
If you’re in an uncomfortable situation right now or feel like life is hectic in every way possible, and you have NO IDEA what the heck the next chapter holds….
It’s going to be okay
You have to ask yourself the question: “Am I going to let these thoughts defeat me?”
Because at the end of the day, you control it all
Remember who you are & the strength you have inside
Think of the future you want for yourself and what you have to do to get there, but also reflect on the past and acknowledge what you’ve already overcome & what you’ve gained from it all
Lastly, that “uncomfortable” feeling you have inside you, is you growing
Growing into the newest, & best possible version of yourself✨
Since I just vented to all of you, if you need to do the same I’m just a DM away💛
MYTH or FACT?? We should not drink kombucha during pregnancy.
Here we are again, another grey area topic to discuss. Bare with me, this one was highly requested. 🤓 Let’s start here, what is kombucha?
Kombucha is a sweetened green or black tea that is fermented with the help of symbiotic culture of bacteria and yeast (SCOBY). The yeast works to convert the sugar which releases some ethanol (alcohol) usually less than 1%; if alcohol goes above 1.1% it is considered an alcoholic beverage according to the FDA. The use of it as a “cure-all” drink has been on the rise since the late 90’s and early 00’s although studies are lacking to support all the benefits it claims to offer.
Here’s the explanation against drinking it:
- it does contain small amounts of alcohol and no amount of alcohol has been found safe during pregnancy
- it is unpasteurized and unpasteurized products should not be consumed by those with compromised immune systems (pregnant women) due to the risk of ingesting harmful bacteria
- there are limited studies on the benefits of kombucha and there have even been cases of illness from drinking *incorrectly prepared* kombucha
Here’s the explanation for some consumption is fine:
- fermented foods contain beneficial bacteria that are a healthy part of a prenatal diet
- the bigger concern is the sugar content in kombucha, not the small amounts of alcohol or beneficial bacteria
- drinking kombucha during pregnancy is a personal choice
- if you do drink it, ensure it has been prepared properly and contains as little sugar as possible; do not drink it everyday, possibly limit to once per week
- if the kombucha you are drinking is pasteurized, you are negating the benefits of drinking it in the first place
Hopefully this gave you a little insight to the topic. The last week of my myth or fact series is next week! Would you guys like to see this series in a blog for reference?! 💜
Tonight’s dinner from Skinnytaste One and Done was one of the best dinners I’ve made in a while. Nice thick pork chop, under mushrooms and shallots in a mustard sauce, topped with melted mozzarella? Gooo-ooood! Instead of making spinach, which is part of the recipe, I made that kale purée from #muchmoreveg that both of my kids loved. Both my kids ate all their food tonight, which never happens. It’s a December miracle!! Also, take the cheese out and use ghee instead of butter, and this is #whole30compliant . Love!
monday meal preppin w lots of veggies & a super easy lemon garlic tanini sauce🍋
I'm not huge meal prepper, but i've found getting a few things squared away at the beginning of the week really helps make throwing together healthy melas a breeze: ⠀
🥦VEGGIES - i live for roasted veggies to throw into salads or bowls - not only to add fiber & micronutrients, but also as a low-carb way to add volume to meals (important for keeping you full!) this week I did roasted rainbow carrots & purple cauliflower (coated in avocado oil, s&p, roasted at 375 for ~30 minutes)
🍗PROTEINS - usually this "prep" for me is as easy as buying a pasture-raised rotisserie chicken from @belcampomeatco, or cooking up a batch of organic ground turkey ⠀
🥑FATS/ SAUCES - even though I really am I creature of habit when it comes to food, I still get bored from time to time, & sauces are a great way to mix it up. This week I made a super simple (but super good) tahini sauce that is great on roasted veggies, salads, or for dipping raw veggies in directly ⠀
combine 2 tbsp tahini, 2 tbsp high-quality extra virgin olive oil (I'm loving @caoliveranch which I get at @wholefoods), squeeze of 1/2 lemon, 1/8 tsp garlic powder, few dashes of pink salt & pepper👌🏼
what are your staples to get you through the week?
Looking for a little dinner inspiration tonight 👉🏻 this bowl is exactly what you need!
Throwing it back to last nights dinner where I was actually craving this veggie, nutritious filled bowl 😍
Today i’ve had protein pancakes & waffles because that’s what my body wanted 🤷🏼♀️
Just goes to show how listening to your body means you crave different things on different days!
BUT i’m sure i’ll be craving this bowl again soon because it was so good.
Details: roasted brocolli, cauliflower & sweet potatoes wedges, broiled @traderjoes chili lime chicken burger, avocado w/ EBTB seasoning & some fermented sauerkraut for the gut health😋
BACK • TO • ROOTS • SMOOTHIE
Remember that Root Vegetable Smoothie I shared this weekend by Dr. Trevor Cates??
No? Well, check it out in my EATS stories! It was surprisingly delish!
AND oh my goodness....FILLED with nutrients & superfoods galore!
• • •
I definitely recommend her book, Clean Skin From Within, regardless of whether or not you have skin issues (but definitely if you do!)
• • •
Here’s the Recipe (with my suggestions for those w/o a high-powered blender):
* 1 c. Unsweetened 🥥 or almond milk (homemade is amazing!)
* 1 chopped 🍐 (ripe is best)
* 1/2 c. Blueberries
* 1/4 c. Almonds soaked in filtered 💦 overnight OR quality almond butter
NOW BLEND THESE FIRST!!!
• • •
Then add the following:
* 1/2 c. Peeled & chopped beets
* 1/2 c. Chopped 🥕
* 1/2 c. Chopped celery, yes, celery!
* 1/4 tsp. Chopped or grated ginger (I keep these veggies peeled & chopped in my fridge or freezer for quicker preparation!!)
* I added a couple drops of Stevia
NOW BLEND AGAIN TIL SMOOTH
• • •
What do you think????? #superfoodseries#healthtalklandon @healthtalklandon #gingerroot