My girls @suzeeecue and I love to inspire ppl with healthy cooking ❤️🌱🥦🥒🌶🥗 We have classes all over the North Bay & or you can host us in your own home.
We cook...we clean...we educate 📚🤓👩🍳 Message us if you want to make a lifestyle change or are just interested in learning new delicious recipes made from using whole real food!
We would love to share our backgrounds of natural living and holistic nutrition with you and hopefully making cooking a fun and easy process! ❤️🌱 #cookingmadeeasy#lovefood#fitchicks#eatwell#saladmaster#foodture#dowhatyoulove#foodismedicine#eatwholefoods#eatveggies
RAINBOW DETOX BOWL ✨ this nourishing bowl would make the perfect lunch while doing my 10-day detox. The Balance Cleanse is always available to purchase and do on your own or with my support by clicking the link in my bio.
If you live in San Francisco, I got a special deal for you with @pilatesproworksmarina. From Nov. 5th to Nov. 18th we are hosting a 14 day Pilates + Cleanse challenge. Complete 10 Pilates classes and The Balance Cleanse in 14 days. For just $150 you get a 10-class package and my cleanse. Such a freakin’ steal!! 🙌🏼 Link in my bio for more details and to sign up!
Bowl goodz 👉🏼 butter lettuce and arugula // @safecatchfoods tuna mixed with @foragerproject cashew milk yogurt // @theorganicpantryco turmeric crackers // bell peppers // avocado // radishes // @go_raw sprouted pumpkin seeds
For all that is #Whole30Basic . THIS. THIS. Holy date balls Batman this is as amazing as it sounds. @ndmedjooldates you guys went out of your way with this one… It’s basically a pumpkin pie in a date roll. Oh and it’s clean, healthy, paleo and #whole30swypo . ⠀
I found this guy at @freshthyme in the produce section!! RUN PEOPLE. They can also be found at Sam’s Club!
Also note, yes under the #whole30 rules, this is compliant but date balls tend to be an extremely grey area so thread lightly with these. I’m gonna be cliche and say “User Digression is Advised”.
I truly believe that food can change everything. I believe that it is medicine.
I have noticed a huge change in myself since I've changed my lifestyle to be healthier. I feel better, energized, and overall happier. .
When I have my days that I slip on my nutrition, I can tell. It makes me wonder how I lived so long being so unhealthy.
It motivates me right away to get back in the sack because I know I feel so much better.
This is why I'm such a huge fan of juicing and blending. Its a glass full of nutrition where I immediately feel the difference. It's my chance to load my body with the nutrients it needs to thrive.
If there is one piece of advice I can give anyone, it is to get a nice juicer or blender (ideally both) and fill your body everyday with a juice or smoothie. Make each one as nutritious as you can get it and instantly reap the benefits! #juiceoclock
✨Building a bowl from scratch is so easy, colorful, protein packed and has so much love
How To Build A Bowl
1. Add an Ancient Grain: quinoa, farro, freekeh, kamut, millet, sorghum or amaranth.
2. Then a Crunch: Use a few Raw vegetables including cucumbers, tomatoes, green onions, sliced bell peppers, shaved cabbage, shredded carrots, spinach or arugula.
3. Choose a protein of choice: Add Fish or Keep it lean with any kind of cooked bean (garbanzos, kidney, pinto, Great Northern) or legumes such as curried lentils and add half a hard-cooked egg, spicy baked tofu.
4. Add some Fats! Of course cant forget avocado. Then add either: feta cheese, goat cheese crumbled cheese, sliced almonds, sunflower seeds, micro greens, chopped peanuts, cashews, pistachios, pecans, sesame seeds, maybe some flax seeds.
5. Finish it up! Add some olive oil, squeeze some lime, ground pepper and sea salt to taste.
Plant Power for Gut Health!✨
Happy Saturday 💙
I hear it all the time, “Morgan, can you eat this on your diet?” or “Morgan’s dieting so she can’t have that”. To me, the word “diet” has such a negative connotation.
I’m not on a diet. I’m not restricting. I’m not starving. I'm not controlled by my nutrition. I am simply changing the way I eat to benefit my health and wellness! I am simply more aware of the balance of my intake. I love food (hey - I live in a foodie town!) so never want to feel controlled or deprived by it. It's just all about knowing a healthy balance.
This sweet girl turns 1 next week, we will be celebrating tomorrow and I will be enjoying this delicious cake (and ice cream)! So no, I don’t diet because it’s okay to have your cake and eat it too in the FWTFL!
Do you feel like you’re food is controlling you? It doesn’t have to! Food is meant to be enjoyed so make it part of your life, not what controls your life! I would love to teach you how, next round starts November 5th 🎉
Slow Saturday Morning with @soarorganics Matcha, a Cozy Blanket from @fahertybrand , & an Interesting Book by @lisa_wimberger 🍵📖 Sean is under the weather, so I’m on “nurse duty” 👩🏻⚕️. What are you all up to today? I’ll let you know what I think of this book once I’ve read more of it. Sending you all lots of love 💚
In my @twohandsfull_ Mug today: Immune Boosting #matchalatte .
1 Tsp @soarorganics #matcha ,
1 Scoop @mynaturalforce Collagen Peptides,
1 Tsp @mynaturalforce MCT Oil,
1/8 Tsp @sunpotion Astragalus (for immune support),
1/8 Tsp @sunpotion Rhodiola (for stress & mood support),
1/4 Cup Pecan Milk,
8-10 Oz Hot Water (170F-175F) - if it’s too hot you will burn the matcha & it will taste bitter.
New profile pic wasssaaapp🤟🏻..
I realized that I’d had my last profile photo for over a year... and things have changed a lot! Mostly my hair💇🏻♀️.
But many things still haven’t changed.
I spend tons of time in my kitchen🌿.
I still really love chocolate (will that every change 🤔?).
I have a million unread books on my bedside table📚.
I am excited for the future✨.
That’s a great place to be - EXCITED.
I remember a time in my life when I couldn’t even remember what excitement felt like.
Slowing down this last month had been freaking incredible.
And slowing down has opened up those creative juices.
I’m feeling the pull to create, make, construct.
And I can’t wait to see where that takes me.
Anyone else feeling a seasonal shift.. mid-season? Is it just me? Cool.. 😂.
Happy Saturday ❤️
🍂 If you live in the Boston area GET YOUR BUTTS OUTSIDE. We’re in peak foliage season this week. I hear the Public Gardens are beautiful. This photo was taken in Chestnut Hill, MA. I’m also really digging my hat, scarf and sunnies. I’m no fashionista so honestly it’s thrilling when I match. THRILL-ING.
Long runs go a lot quicker when you have the ingredients for breakfast tacos waiting for you at home! // scrambled eggs and raw spinach on @foodforlifebaking corn tortillas, topped with @wholefoods salsa, @tabasco and avocado
Friche!! 🍳@denisdmenace420 says it’s part quiche part frittata so he’s named this one a #friche 😂 and I like it. So get ready for lots of #kitchenmelissa friche combos. 👏
This one is red bell pepper/onion/Italian chicken sausage with a potato crust(ish) 🌶🥔. #glutenfree#dairyfree
hiiii peeps! long time no see🙃 new school year has me so busy in so many ways, and to add on i’ve been V sick all week😫😫 got food poisoning (& then an ear infection too???) on monday and havent gotten back to normal yet 😵 taking it slow and trying to focus on healing ,, knowing that sometimes its okay to just sit with what you need- regardless of how unproductive or ridiculous that might seem. missing real food like this - i’ve been stuck with ricecakes, chickensoup, almond milk and bananas for a bit🙄 this was cacao cauli oats with frozen rasps and @traderjoes crunchy pb with flax🍓🥜 uk me, a sucker for some pb&j😄 send luv and hugs my way pls i need them being sick at school sucks and i just need some snuggles xoxox
It’s spooky szn, y’all👻🎃
And you know what that means? Candy as far as the eye can see🍭🍫🍬 I’ve been recipe testing a cleaned up “bark” version of one of my childhood favorites— any guesses for what it might be? I’ll give you a hint: it has an almond-y sibling! #fresherica
#squashgoals 🎃 pumpkin meet your new BFF greek yogurt.. have that awkward amount of pumpkin left in the can after baking something.. the amount that isn’t quite enough for another loaf of pumpkin bread or cake? Me too.. so I mixed it with my yogurt and pump-kid you not it is amazing!! Pumpkin is a great nutrient dense food that will actually help keep you full for longer! A 1/2 cup of pumpkin has only 50 calories, 200% of your daily vitamin A and 3g of fiber! The texture actually turned out sort of smoothie like, so creamy.. I dig it! Do it: 1/2 cup of greek yogurt + 1/2 cup of canned pumpkin + 1/2 tbsp of honey (+\- depends how sweet you like it) + lots of cinnamon and pumpkin pie spice!! Top with banana and drizzle with PB!
SERIOUSLY THE BEST EGG BAKE🤩 My boyfriend actually said “wow” after he took a bite! And the best thing about it is that it’s whole30, paleo, and keto. You all know that I take my brunch very seriously and this bake with most definitely be on repeat for me💛 I’ll be posting the full recipe on my blog soon!
dEATS: eggs, roma tomatoes, green onions, mushrooms, turkey sausage, fresh basil, rosemary, and sliced avo with EBTB seasoning!
Nothing fills my heart as much as being in the presence of nature and its absolute beauty.
I’ve used food, exercise, shutting people out, and for a long time shopping to keep a distance from who i truly am inside, and each hour i spent overworking my body or swiping a credit card at a stuffy clothing store i was left unhappier and more lost than before.
Putting myself in the way of beauty and the boundless vulnerability of a vast ocean or steep mountain cliff has been the only thing to call me out of all that BS i was using to hide from my reality, and force me to open up and face who i am.
For me, nature has been awakening, humbling, and life changing, and i feel so so blessed to have discovered its light and let my heart be filled with it. 🌎✨ #ggbakeblog
Simple, quick and yummy. After a hard workout what better way to finish than with your very own homemade protein shake using @wellnesslabltd non GMO, gluten free and 100% natural hydrolysed collagen.
This recipe will give you approximately 28g protein, 48g carbs, 17g fat.
What you need:
2 tablespoon oats
1 teaspoon chia seed
300ml fresh milk (or soya if you prefer)
5g @wellnesslabltd marine collagen (10g if you prefer)
1 tablespoon flaxseed
1 tablespoon hemp seeds
1 teaspoon cacao powder
1 teaspoon peanut powder
1 teaspoon maca powder
Half a banana
4 or 5 blueberries
1 tablespoon ground almonds
Throw everything into a blender. I use a @thenutribullet. Blitz it and that's it. 😊 Go enjoy!
Whole30 has been going well over here. We’re officially 1/3 of the way through, and I want to talk about a few of the things I’ve noticed so far. 🍂 I haven’t dealt with food cravings, but I have dealt with “craving” to just eat the easy foods. Having 2 small kiddos, I crave the convenient and well, there is nothing convenient about Whole30. However, convenient is so often crappy as well. (There are certainly exceptions, but those exceptions are pretty pricey.) I’m realizing that food prep really is important as everyone says it is! 🍂 My stomach is waaaaay less bloated by the end of the day. I’ve always just said it was because I haven’t worked out in a long time and and had 2 babies less than two years apart. But y’all, it definitely had to do with diet as well, as much as I really don’t want to admit that. ;) 🍂 Last thing, and probably the most positive thing so far: my blood sugar no longer crashes. I get hungry, but that’s it. Before Whole30, if I got hungry, I needed to eat something within 10 minutes of noticing the hunger, otherwise I’d turn into a shakey, anxious, HANGRY mess. Not feeling that way has been AMAZING. I love not having to feel a sense of desperation every time my belly tells me it’s time for nourishment. 🍂 That’s it for now! I’ve not been weighing myself, because the point of this for me is not weight loss. My goal is to feel healthy and be healthy, and well, I think I’m on the right track. 💪🏻 #whole30#whole30recipes#behealthy#eatwholefoods#whole30benefits#livehappy#hardboiledeggs#tostones#plantain#avocadocrema#breakfast#yum#getinmybelly
🥐"Secrets" of intermittent fasting.
🥐Fine, fine. Maybe this isn't exactly a IF secret, but it's something I discovered while being on IF. Quick recap 1st.
🥐I've been doing IF 18/6. 18 hours fasting, 6 hours feeding time. Typically I eat between 12pm-6pm, and fast from 6pm-12pm. It's not as difficult as it looks. For me it's really just skipping breakfast.
🥐On the first few days of IF, I felt hungry at around 11pm-12am. It's wasn't too bad tho cos it was close to bedtime so I'd sleep it off. By the time I wake up around 5-6am, the hunger is usually all gone. Completely gone. And I don't feel it again, even at 12pm when it's time to break fast I'm never been hungry. Not once, yet.
🥐Past 3-4 days that midnight hunger disappeared. And a new thing started to occur, this the "secret" I wanna talk about. Oh wait! I should recap how I'm calculating calories too.
🥐My current goal is to get a tad leaner which is about 3-5kg away. That means I gotta eat on a caloric deficit which is around 1800kcal per day. I count by weekly calories, in other words I try to stay below 1800kcal x 7days. So if one day I eat 1400kcal, I'll have an extra 400kcal to spend on the next day. Same thing holds true for the opposite, so if I eat 2200 one day, the next day I'll eat 400kcal less to make up for it.
🥐Over a week, it'll balance out to 1800kcal a day.
🥐The 'secret' I've been experiencing is IF has given me sooo much flexibility. There's been a couple of days where I forgot about time and didn't break fast till 2pm. Which means I did a 20/4 fast. And in 4 hours it's kinda difficult to eat 1800 of whole foods. On 20/4 I'm only able to eat 1200-1400kcal comfortably at best.
🥐Which means the next day, I comfortably saved calories to spend on anything I want. The whole saving calories with zero effort and thought is such a refreshing thing to experience. I…
🥐… I’m reading back at everything I just wrote, I guess it does sound a little crazy that I’m getting excited about this.
🥐NOT recommending this method! But I wanted to share what IF + flexible calorie counting looks like.
🥐I admit, I’m a little obsessed with calories. What are you obsessed with?
Current fave soup! 😋 Not particularly photogenic, but low cal, if that's what you need, and really filling... .
I sautee onion, carrot and celery in 1 tbsp of olive oil, with a little garlic (til softened), then add basil, thyme, oregano and - the magical ingredient 🎉 - fennel seeds. After about a minute I put in 2 tins of tinned tomatoes, a little bouillon powder and boiling water. Once the soup has come to the boil I turn it down to a simmer and chuck in any green(ish 😊) veg I have in the fridge, then leave it on a low heat for as long as poss. This time I used shredded white cabbage, leeks, mushrooms and - at the last minute - spinach 😋😋 .
If you want to bulk it out you could add cannelini beans, prawns or leftover roast chicken for a bit of protein. I sometimes throw in a bit of pasta for the husband, or chunks of toasted crusty bread and parmesan. A sprinkle of chilli flakes gives it a bit of oomph too, if thats what you like! 🌶🌶
Baked sweet potatoes topped with honey roasted fresh peanut butter .
This is a good substitute for peanut butter and jelly sandwiches. I wanted to try it basic without any bananas or fruits on top and in my husbands words it was “ yummmmmm”
Try it also with flax seeds chia seeds on top for an extra crunch or any nuts of your choice . You can even add some veggies if you like. Either way it’s a win win alternative to white bread 🍞
Baked at 400 degrees for 30/35 minutes
Drizzle some olive oil and add spices of your choice -I used nutmeg only -
Bake faced down (skin up)
Eating my way through the weekend like🤤
Få ting slår klassiske pannekaker som disse her👆🏻 Tynne, sprø og fylt til randen med syltetøy🍓 Helt perfekt på en lørdag spør du meg! Disse er laget med speltmel og oppskriften finner du på link i bio🤩 @bymariahaugland
Pumpkin is currently steaming away in my instapot so I am super excited to include pumpkin everything in my diet this week. Ohhhh the thought of pumpkin pancakes literally has me drooling!!!! 😋🎃🥞
But aside from the deliciousness including pumpkin in your usual recipes will add a tremendous antioxidant punch to your diet 🙌
What’s your favourite way to eat pumpkin?
Feeling under the weather and I gots no time to be sick. Made some chicken noodle soup:
➡️ Store bought chicken bone broth cuz I'm not feeling like making that from scratch right now 😕
➡️ Chicken legs ➡️ Celery, carrots, cabbage & onion
➡️ NuPasta noodles .
I also added Italian seasoning, bay leave, garlic powder, onion flakes & turmeric & butter.
I've been taking @doterra oregano oil & their On Guard essential oil blend. It's helped stop this from becoming a full fledge cold. I also got some rose hip & hibiscus tea. Thanks @kkgoesketo for the tip! It was the next best thing I could find 😊
Well, I have eaten out a TON this week. With guests in town this week, we've been eating out all over Nashville. It's certainly not all been healthy, but I did have this delicious avocado toast, topped with a poached egg and a butt load of arugula today. 😋 The @mileenddelinash gave me that legit NYC deli taste I've been missing and I highly reccomend it. #healthyeats#nashvilleeats
Flashin it back to this beauteous bowl full of healthy fats and LOADS of flavor!!! •
Purple cabbage + sliced Persian cucumbers, pearl tomatoes, steamed edamame, an avo rose + sunflower seeds and most importantly, @pedersonsfarms BACONNNNN!! (Because bacon is life)! •
Enjoy the night, friends!!! ❤️
Currently on Day 36. 🧟♀️🧟♀️🧟♀️
36 days straight of working 6pm-6am...of only working, driving, and sleeping. Just 6 more to go.
I am SO ready to get back to my normal routine. Meal prep + daily exercise are so difficult when you are constantly exhausted. But I will continue to do my best until it’s over. And then when it is, I will make the rest of this year count. 👊 #determinedaf#nightshiftproblems#engineerlife
Breast cancer is not just a disease that strikes at women. It strikes at the very heart of who we are as women: how others perceive us, how we perceive ourselves, how we live, work and raise our families-or whether we do these things at all.
I swear I was Arab in another life - middle eastern food is sooo my jam! This sheet pan chicken swarma was easy and SO GOOD - gobbled up by everyone! I just found a recipe for a homemade swarma spice blend, added olive oil and fresh lemon juice and marinated skinless organic chicken things, chickpeas, cauli, pepper and red onions and threw in the oven and finished with a broil. Served with homemade hummus and rice for the kids. Can’t wait to make this again- would be great with eggplant also - any veggie would work really!! And Could leave out chicken for a vegan option- the chickpeas were smokin’ 🤩 #jerf#eatwholefoods#organicfood#homecookingisthebest
I’ve discovered that prepping meals for my off days is just as important as prep for work. I tend to settle in and refuse to get dressed and go out and sometimes I just don’t want to cook. Is that you too? I find that one pot meals prep store and reheat well and I’m good to go. Add a salad and you’ve got a good meal. This time I changed up the protein. Same chili recipe but with turkey instead of Bison and I added more veggies. #paleonick
Sorry for the late post but I am momming hard today. Besides my appointment this afternoon it has been go go go all afternoon.
His senior year is going to be the death ☠ of me. But now I get to enjoy #fridaynightlights with my family. #lovemytown
Happy Friday friends!!💛 If there’s one meal of the day where I tend to lack it’s definitely lunch! A few months ago I honestly used to skip lunch altogether, I felt like having three big meals a day was too much so I would have a small snack instead of a nourishing meal. I didn’t realize how much I was depriving my body of the nutrients that it needed when I skipped lunch. Now I can tell such a big difference in the way I feel. I eat when my body is hungry instead of worrying how much I am eating!! Its hard though because it seems like lunch is always so rushed for me! So I’m always looking for simple and quick nutritious meals and this one is definitely a keeper!! ✨
dEATS: @traderjoes spicy Italian chicken sausage, sautéed red onions, peppers, and eggplant topped with alfalfa sprouts