What do you do when you’re not feeling well? 😷🤒 for the first time in what it feels like 100000 years I have fallen sick, I honestly can’t remember the last time I had a cold/flu or anything infectious/germ related. My immune system is down and I am the only one to blame! I have not been resting like I should and I have allowed myself too become stressed 😫 this is my body telling me to slow down and take care! ✋🏼 So I am, today I stayed home from work and have mostly slept and have been drinking lots of herbal potions and am about to make some ginger shots and juice whatever is in my fridge. 💚🌱 the potion in my pic is one of my go to favs for sickness prevention, in this case I am drinking it for relief 😄🤜🏼 to simmering water I added lots of fresh ginger, 1 tsp of Pau D’arco, 1 tbsp of nettles, 1tbsp of Mullein leaf, lemon (whole, thinly sliced) and LOTS of cayenne pepper 🌶 I make it as spicy as I can take it which is pretty effin’ hot! 🔥simmer for about 10-15 min and serve. I like to make several batches and drink through out the day. It’s the perfect antibiotic!!! Also I am taking a wonderful herbal supplement by my favorite brand @gaiaherbs to help boost my immune system even more! Happy Monday/full moon 🌝 Don’t forget to take care of your body, it’s the home to our souls 💜😊✨🙏🏼 #iguessimstillhuman#healthcare#herbalmedicine#vegan#vegana#vegansofig#eattherainbow#eatwholefoods#veganfoodshare#delicious#nutrition#plantbased#plantfueled#selflove#selfcare#herbaltea#alchemy#herbalist#healer#compassion#crueltyfree#yogi#mindfulness#onelove
5 DAY NO SUGAR CHALLENGE
Sugar is in everything, not just in your cakes and cookies. Being aware of what you put into your body is important for amazing health. Sugar can zap your natural energy, encourage cravings, and addictions.
What you eat has a direct impact on how you feel.
Get off the sugar rollercoaster with my 5 Day No Sugar Challenge and feel healthier, energised, and in control of your cravings?
The challenge starts on Monday 1st October. Register now. Link in bio. •
Tag a friend and start the challenge together ❤️
Pilates teacher training - the day after.
I remember (eons ago) when I decided to go to school for Cosmetology. I wasn’t into all-things-beauty, but was really interested in how to get the best skin, nail and hair health and how could I be a positive influence for my viewpoint in the salon world. I wanted to share about being healthy from within and that is how they would get that beautiful canvas for their makeup, nails and hairstyles.
I made research trips to the library (only the Reference Lady with her nifty spectacles had access to the computer and we had to use the old-school card catalogs) and would chat with nutritionists and hair & skin care reps. .
Then I started classes. You don’t know how much you don’t know until you sit through a few lectures and open the books.
Even though I have been doing Pilates for quite awhile, view Pilates as a lifestyle, listen to podcasts about Pilates, health and movement and read just about anything I can get my hands on...my first day of training had a lot of anatomy nerd-words and questions, different ways to assess the body in front of you, how to help someone start from “here” and make those changes towards better health and movement. My mind was so full!
I am excited to learn more of the how’s and why’s and goals of whole-body health that Joseph Pilates was so passionate about. Looking forward to next week’s class already.
Officially fall, weather a bit chili-er here in Dublin, so time for cozy foods all day everyday. Get in your dose of v. important non-heme iron (ONLY found in animal meat and more easily absorbed into our bodies) with my favorite chili! It’s my mom’s recipe, and reminds me of home 🏡💕 SO easy to make either on the stove or crockpot, nutritious and cheap! Recipe below ⤵️ • 1 lb lean ground meat • I cup chopped celery • 1 onion chopped
• one 4 oz green chiles, chopped
• 3 tbsp chili powder
• 1 tsp minced garlic • 1 tsp salt • 1 tbsp sugar • 1 tbsp cumin • 1 tsp coriander • 3 decent sized tomatoes, chopped- or 2 cans of diced tomatoes • 2 cans of kidney beans
➡️➡️ Sauté onions on high heat and olive oil for about 4-5 minutes. Add meat and celery, cook until meat is almost browned. Pour off excess fat and add mix into pot or slow cooker with the remaining ingredients and spices (I like to use the juice from the tomatoes and beans). Cook on high slow cooker for 3-4 hours, or bring to simmer in pot for one hour. Enjoy best with hunk of cornbread or bread!! Happy Monday! 😋
A naturally sweet and tasty vegan breakfast with coconut yogurt @coyo_is_coconuts (the best one out there) featuring the last of summer fruits 🍑🍑🍑 Those blues tho tasted like the color blue!! 😳Does this make sense?! Utterly fresh and crisp but like cake at the same time 🙃🙃🙃 help my brain has lost all adjectives 💙💙💙
I thought maybe, just maybe it would be helpful to see what I buy for the week at the store & where these ingredients ultimately end up. ——————
Also coincidently my @vitacost order came in today too. So here they both are ✌🏼
Carrots, baby broccoli, Brussels :: roasted for bowls, pizza toppings & use with cauli gnocchi ; also plan on making some fall soups
Bananas & strawberries :: yogurt/smoothie/toast topping & frozen for later smoothie bowls
Onions/shallots :: sautéed with everything for FLAVAAA
Applesauce & dried rings: : stay tuned for some awesome fall recipes (think Muffin/crisp/pies)
Baby bananas (dried & frozen) :: snacks, stay tuned I will also share how I use them
Cauliflower gnocchi: : honestly these are so versatile, they go with EVERYTHING - I love roasted veg, lemon juice & olive oil ————
VITACOST order ::::
Raw cashews :: Bliss balls, granola, cashew butter
Coconut butter :: matcha/adapotgen lattes, in smoothies, as a glaze for treats
GSE (grapefruit seed extract) :: when I’m feeling nauseous/upset stomach, to balance intestinal microbiome, when I’m getting sick, to wash produce
Selenium :: wanted to start supplementing to see if would help with inflammation/potential thyroid issues
Strawberry green tea :: hot or iced it’s 🙌🏻
@lotusfoods ramen :: in broth bowls it’s literally the best!
@castorpollux_pet dental chews :: these work wonders for Frogs! Keeps her breath smelling FRESHHH ——————
Any questions feel free to send them my way 😘
Avocado - one of the best sources of fat!
Fat is GOOD. Necessary. Vital. .
Not the evil it was portrayed to be for decades.
Do you struggle to change your mindset around fat? I definitely did for a long time. It's hard to ignore or unlearn information you've been fed your whole life.
But sometimes it's life changing our even life saving.
Fat is a great life-example of this. We've been told for years that fat makes you fat and clogs your arteries. The truth is, fat doesn't do those things - at least not alone. Fat is a critical component of health. It provides lubrication for joints, it is the building block for hormones, it feeds your brain and is required l for nutrient and vitamin absorption. You cannot live without it.
This is just one example of an incorrect, potentially dangerous story we've been told.
What other stories have you been told that are actually harmful? Maybe they relate to your weight, your abilities, your skills, how you handle money, how you handle relationships or trust, how you handle your time, or even how high you can climb.
What's the REAL story you should be telling?
It’s definitely feeling more like fall today 😭 No better lunch than a bowl of homemade #pho when it’s cold out. I made this quick pho in 20 mins... here’s how!
Noodles: I used dry packaged rice noodles, bowled it as per instructions.
Broth: I used an organic Better Than Bouillon roasted chicken base, plus a few drops of fish sauce.
Veggies: I boiled the nappa cabbage with my soup base for about 10 mins (this really makes the broth a bit sweet), then added bok choy into the broth as well.
Protein: Shrimp and 1 hard boiled egg.
Toppings: Thinly sliced onions, cilantro, lime and of course a generous serving my chili garlic sriracha sauce.
P.S. in Chinese culture, pregnant women are not allowed to eat shell fish cuz they believe it can cause skin problems for the baby... but you know I’m a bit of a rebel so I’ve been eating a couple of serving per week so we’ll see if this is true when baby Kate arrives 😂
Beating the rainy Monday blues with a DOUGH-licious ✨GIVEAWAY✨from @sunandswellfoods 👅 By now you probably know how real my sweet tooth is, but also how much I believe in finding naturally sweet and nutrient dense treats... These Clean Cookie + Snack Bites have been a go to dessert that I can feel good about eating on the daily 👆🏻The ONLY ingredients used in any of their bites are: cashews, dates, cacao, cinnamon, chia, coconut, lemon, turmeric and raisins (depending on the flavor)- seriously- that’s it!
To Win a 6-Pack Sampler:
🌀Like this photo
🌀TAG A FRIEND in a comment below (don't forget: more tags means more entries, meaning more chances to win!)
🌀FOLLOW @sunandswellfoods & show their picture some love!
Giveaway ends Friday, Sept 28. Must be 18 years or older to participate. Open to U.S. residents only. This giveaway is in no way sponsored or affiliated with FB/Instagram. #giveaway#alltheverdure
As much as I loved eating all the local Hawaiian food on our trip, I’m so excited to get back to homemade meals🌈✨. I did my best to eat pretty close to how I do at home but towards the end of our trip I really let loose😅. It’s interesting to notice the sugar cravings start to intensify and my hunger levels start to become more erratic. Nothing that a few days of normal eating can’t fix. Big veggie bowls like this one always do the trick. Here I have shredded carrots, cabbage, roasted sweet potatoes and avocado on a big bed of baby spinach tossed in avocado oil, lemon juice, salt and pepper.
Leaned alllll the way into autumn with my smoothie bowl this morning🎃
I’ve always had a touch of SAD (Seasonal Affective Disorder)— a mood disorder that manifests at around the same time each year (for me it’s fall/winter) with depressive symptoms. So while I’ve been SO pumped for chillier temps this year, I’ve also been aware that they may bring some low mood moments. Of course, therapy is my very first line of defense around any depression, but I also find that embracing the seasons as they change helps me immensely
For me, this means working as much autumnal flavor into my meals as possible (e.g. this bowl with pumpkin, sweet potato, apples, and good ol’ pumpkin spice. I topped it off with some pumpkin spice bliss balls cuz why not?!). I also like to light candles, wrap myself in cozy knits (hello chunky socks!), and have intimate indoor gatherings with friends. Do you have anything that gets you feeling especially autumnal? 🍂🍃🍁🌾#fresherica
Always read the nutritional information + the ingredients on the brand. Be careful what you’re purchasing, if it seems too good to be true, then it might be. If you’re looking to make a change, then your nutrition may be the reason. Understand and evaluate which foods are going into your body. Be aware of what you’re eating and when you’re eating it. Try writing down your food for the day and see where some changes can be made.
When it comes to nutrition, there are bigger picture items that are going to matter much more for your overall fitness goal and health than others. This is not to say that the nutrition factors that matter less will have no benefit because they do, but their benefits are simply not going to have as big of an impact as the more important factors.
The NUMBER ONE factor in weight loss/ fat loss or weight gain, is and will forever be calorie balance. If trying to lose weight, you must take in less calories than you expend, and if trying to gain weight, you must take in more calories than you expend.
When trying to lose/ gain/ maintain weight, it is also important to maintain quality health while doing so. Consuming primarily whole foods will ensure that you are getting the proper nutrients for your body to run optimally (protein, carbs, healthy fats, vitamins, minerals, fiber). Your body requires a good amount of water to undergo many of its normal processes. Aim for 1/2 your bodyweight in ounces per day.
ONCE ALL OF THE ABOVE IS IN CHECK, THEN WORRY ABOUT THE NEXT COLUMN!
Factors like meal frequency (how many meals you eat per day), nutrient timing ( timing your meals/what you eat around your workouts), and supplementation, are not going to do much for your goals if your energy balance is off and you're eating cookies and juice all day.
Master the nutrition factors that matter more first, then worry about the others.
It’s a sweet morning, when breakfast looks like this🤗
To make the Butternut Squash Yogurt Bowl: Cut a butternut squash in half and remove the seeds. Bake in the oven at 400 degrees for 40 minutes. Remove and let it cool in the fridge, or leave it overnight. Add in @siggisdairy plain greek yogurt, honey crisp apples, @purely_elizabeth grain free granola, pumpkin seeds, and @crazyrichardspb creamy peanut butter! Devour!🤗 #emsearthyeats
✨Creamy Cauliflower Alfredo✨
. •3 cups cauli florets •3 tbsp @vitalfarms butter •1/2 cup low-fat milk •2 cloves garlic •1 cup freshly grated parm •1.5 boxes @eatbanza •salt and pepper to taste .
1. Boil cauli in salted water for 20 min 2. In a large skillet, heat butter in skillet and sautée the garlic for 2 min, then remove garlic 3. Blend milk and cauli in a blender and then add the mixture to the skillet with the butter and cook for a couple minutes 4. Remove from heat, stir in cheese and season with salt and pepper 5. Add in cooked pasta and any cooked veggies you like! I chose edamame and sautéed crimini mushrooms
woohoo started my morn off with some stairmaster + back & bis 💪🏽 feeling skronnnggg🙌🏼
i ate some eggs and toasts for bfast (all of my workouts are fasted since I do them around 5:30/6 — it’s just what works for my body)! ✨gonna do a lil meditation then go study for my anatomy practical (🙁)!
Have I mentioned baking is one of my favorite stress relieving activities? Lots. Of. Baking. Going. On. Lately! Another recipe for @tresamericain’s cookbook club!
Overnight French Toast: @Magnolia Table’s Cookbook
🔸Quartered the recipe.
🔸This was worth the wait! It was an extremely easy recipe, but it was time intensive. Overnight soaking, chilling time, and baking time.
🔸Tasted like French Toast Bread Pudding! Yummm!
🔸If you’re a hardcore foodie YOLO-er, condensed milk substitution is a must.
🔸No leftovers 😕
Grain-Free Subs + Less Gluttonous Subs
🔸Used my grainfree bread recipe (I swear I’m working on it guys 😬)
🔸Used @stonyfield grassfed greek yogurt instead of heavy cream; keto peeps, keep the cream (not trying to instigate, but this is where I would sub the condensed milk)
🔸Used @califiafarms almond milk instead of milk
🔸Used @swervesweetie instead of sugar, brown sugar, and powdered sugar
🔸Used @organicgemini tigernut flour instead of all purpose flour
🔸Followed baking directions
🔸Swipe right for recipe
Taking time on Sundays to prep food for the week helps set me up for success 🙏🏻🤘🏼🥗
The past few weeks I have been taking a few hours each Sunday to make breakfasts and lunches for the week. 🥣👩🏻🍳
I make a giant salad filled with veggies and quinoa, I roast tofu, and I make a large batch of oatmeal. I divide up my portions for the week and each morning I just grab and go!
Taking the time to do this has greatly improved my morning flow and my ability to eat healthy, nourishing meals each day. If you aren’t doing this, I would highly recommend it!
What are your favorite foods to prep over the weekend? Do you have any time saving tricks to share? Drop me a note below, I’d love to learn from you 👇🏼🤗
Thank you @FoodMatters for posting one of my favorite juices. It has amazing anti-inflammatory and immune boosting nutrients and is beautifully colored and yummy too. It’s great for the eyes, liver, spleen and digestive system!
- 2-3 golden or red beets
- the beet greens from your beets. If your beets didn’t have their greens still attached, you can use a handful of kale, chard or spinach
- 2 apples of your choice
- 5 medium-sized carrots
- 2 celery stalks
- 2 lemons
- 2” ginger (Makes 2 servings)❤️❤️ .
Wash thoroughly, juice and enjoy! Yum! 😊
🍒Are you afraid of fruit?
🍠Being told that you can eat an unlimited amount of fruit goes against just about everything we’ve all been taught in conventional nutrition classes and in those ubiquitous “health” magazines situated near the checkout line at your nearest big box store.
🧐And it’s definitely the opposite of the information being spread by the popular low carb, keto, and carnivore party-line.
🚴♀️After all, isn’t the low-fat, plant-based, whole-food diet just based on “outdated” nutrition research?
🍎Actually, no. Decades ago, the dominant understanding of diabetes was that since it’s a condition of high blood glucose, foods that elevate blood glucose (namely, carbohydrate foods) must be the culprit.
🍓The latest research actually supports the theory that carbohydrate foods (like fruit, starchy vegetables, leafy green veggies, legumes, and whole grains) actually PREVENT and even REVERSE blood glucose dysregulation.
🥗Faulty insulin receptors seem to be more the issue with type 2 diabetes, and too much dietary fat can actually cause this issue.
🌽This can be verified by magnetic resonance imaging (MRI) of muscle tissue after consuming a large amount of fat.
🍌The good news is that the polyphenols in fruit can help clean up these faulty insulin receptors and help them function properly again.
🥦This may sound completely nuts since it goes against the mainstream view.
🍊If you’re skeptical, you would benefit from just trying this — a true low-fat, plant-based, whole-food diet — for 30 days. Track what happens. Prepare to be amazed at your results.
happy sunday!!! 🎃 this past week was super stressful for me with exams & such, but having this warm, healing soup to come home to every night was super satisfying👩🏼🏫 Bok choy is packed with vitamin C, K, And A, magnesium, calcium, iron, and manganese🤓it’s been shown to help repair tissue damage! bone broth is great for your gut microbiome and I’ve been trying to eat less animal products so I decided to go with tofu for this week:)
- 1 package of organic medium-firm tofu - 1 head of Bok choy
- 3 cups bone broth (or veggie broth)
- 1 tsp miso paste
- 1 tbsp soy sauce
- 1 bag of bean sprouts ••••
- chop the tofu into little chunks
- clean and cut the bok choy into strips (it simmers down a lot so don’t be afraid to make them big)
- combine the tofu, broth, bok choy, and sauces into the crock pot for 4 hours on low/medium heat
- serve with a handful of bean sprouts
Today was first day of Pilates Teacher training at Pilates Chicago! Jennifer Zumann is a fabulous teacher and it was great to nerd out on anatomy with everyone in my class!
We worked in teams during the movement practice and learned how to assess and make adjustments to some foundational exercises. Really enjoyed the final set of exercises.
I left with a mind full of information that needs to be processed and a happily relaxed body.
My morning smoothie had been used up awhile ago and I was really hungry when I left. I did a quick search for something that wouldn’t make me sick. Found Arya Bhavan almost a skip away from the studio!
Vegan, Organic and GF options! Fresh made to order!! AND they have desserts I can eat. Yellow Lentil soup, Basmati rice and Malai Kofta for dinner. Raw lemon bar and raw chocolate truffles for the finish!
Oh. My. Goodness.
There is no shortage of tiny + cute cafes serving up trendy wellness eats and drinks in London. Breakfast today was @26grains avocado and egg on sourdough toast with chives and dukkah. Perfect fuel for a day of exploring. Peep my stories for the yolk porn, neighborhood wandering and oh so much more 😉
After a fun weekend of traveling I’m finally home and ready to get back into my routine! Just got home after a 7 hour drive and decided to make something simple and nutritious for dinner! I hope everyone had an amazing weekend and is ready to kill it this week✨
dEATS: romaine lettuce, fresh pico, sautéed peppers and mushrooms, sliced avo, and blacked beans tossed together with @tessemaes avocado ranch dressing!