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How to Eat More Vegetables

We all know we should eat our vegetables, because they are good for us! It sounds so easy, but why is it such a struggle to get them in?  Maybe your kids (and spouse) are picky eaters, it’s a texture thing, or you just aren’t sure how to add more veggies to your diet.  Here are some easy ways to make vegetables front and center on your plate!

 Swap Them!

  • Substitute your dinner roll for a baked sweet potato (You don't have to have a grain at all of your meals). 
  • Instead of pasta use spaghetti squash or zucchini noodles, I love this zoodler because it's small and compact.
  • Try cauliflower rice instead of regular rice! It can easily be found in the frozen veggie section or sometimes by the bagged salad in the produce section!
  • Skip the mayo on your next sandwich and use creamy avocado as a spread! 
  • Sub out your flour tortilla for a raw collard green leaf or romaine lettuce wrap.

 Chop Them!

  • On meal prep day chop up a bunch of raw veggies like...
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Ketogenic Diet & Intermittent Fasting

In this video, I explain what the differences are between a ketogenic diet and intermittent fasting. I explain how you can use them together if getting into a state of ketosis is your goal, or how they can be used separately. 

 

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Ketogenic Diet

Have you ever heard of a ketogenic diet or a keto eating? If so, it may have sounded a little scary or intimidating.. let me explain. I've been talking a lot about this on Facebook and even did a live video recently on this topic, which you can watch here.  

What is Keto Eating?

The ketogenic diet is a way of eating that is high in fat (*gasp*), moderate in protein, and low in carbohydrates (aka “carbs”).  The breakdown of the percentage of the daily intake of calories is roughly…

  • 70-80% Fat
  • 10-15% Protein
  • 5-10% Carbs

To put those numbers into perspective the typical American is eating upwards of 60% of calories from carbs.

What happens when we significantly decrease carb intake?

The body breaks down carbs into sugar producing glucose, which is your body’s go-to source of energy. With moderate protein intake and very little carbs, there is no glucose being produced for fuel, and the body goes into a state of ketosis.

Ketosis is a metabolic...

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Eating Healthy on a Budget

It can be overwhelming when you are first trying to shop for a new nutrition plan, eating plan or meal plan. Even just deciding to make that switch to eat less junk food and more whole foods, can seem like a burden, stressful at the grocery store, and appears to be more expensive at first.

Hopefully my tips will show you that there are plenty of ways to eat healthy while on a budget!

  • Fresh vegetables and fruit: Fruits & veggies ideally should be bought at least once or twice each week, preferably in season, to ensure optimal taste and nutrition. I know that that doesn’t always happen though. Frozen and canned fruits and veggies work great! When using canned fruits & veggies, make sure to rinse to remove extra sodium or sugars.
  • Meat and fish: Buy in bulk. Cook your recipes in double batches, freeze and store for later in the week. Canned fish (wild caught) is a great addition for your protein!
  • Specials on Staples: When there are specials for your favorite staples, make...
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Leaky Gut

Sounds pretty icky, right?! So what is leaky gut syndrome?  Is the gut actually leaking? Leaking what and where? Can it be stopped? 

Leaky gut syndrome has to do with the permeability of the intestines, which act as a barrier between the gut and the bloodstream.  Imagine the intestinal lining as a net.  In a person with a healthy gut, the holes of the net are extremely tiny and only allow certain particles into the bloodstream.  In a person with leaky gut syndrome, the holes of the net are much larger and allow particles to “leak” into bloodstream that do not belong there, such as bad bacteria, toxins, and undigested food.

These undesirable particles in the bloodstream may cause the following symptoms…

      Bloating

      Fatigue, brain fog

      Gas

      Food sensitivities

      Unexplained skin irritations

...

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Raising Healthy Girls

It’s exciting and scary knowing that I’m in charge of raising this precious little girl in this crazy world with so many uncertainties! Am I right, mamas?!

Having struggled myself with a high school eating disorder that morphed for years into other eating disorders and body image issues… I don’t want that for my daughters or any other little girls.

I hope to raise them to be confident in their own skin, not worry about weight, not to worry what society thinks or what others think. I want them to be healthy and happy.

I want them to eat well because they know they feel better that way, and to be active because they feel strong, powerful and motivated to do so!

I beleive that this starts at home and by living by example! I know my girls are young still, and we have yet to deal with the bullies of others and the pressures of social media, but there are things us moms can do to help raise healthy daughters and start young! 

If you are a mother, aunt,...

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Keto Peppermint Fat Bombs

Keto Peppermint Fat Bombs

Trying to follow a higher fat diet? Getting your macros in line with a ketogenic diet? Try these "fat bombs" for a quick, easy and yummy way to boost your healthy fats for the day!
Keep them in the freezer, and let them sit room temp for a few min before diving in!
Here is the recipe!
Ingredients:
* 1/2 cup coconut butter (creamed coconut) 
* 1/4 cup unsweetened shredded coconut
* 2 Tbs MCT Oil
* 1 tsp peppermint extract
* ½-1 teaspoons liquid stevia
* ½ cup dark (70%+ cocoa) chocolate chips
* cup coconut oil
* Muffin liners-12

Instructions:
1. Soften coconut butter by putting bag in warm water or removing from container and microwaving.
2. Mix together coconut butter, 2 Tbs MCT oil, shredded coconut, mint and stevia.
3. Distribute evenly among 12 muffin liners. Set in freezer to harden.
4. Once hardened, combine coconut oil and dark chocolate chips in microwave safe bowl (or double boiler) and cook until smooth.
5. Distribute evenly over...

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Breastfeeding and Working Out Myths

Breastfeeding and exercise?

Can you do it?

Heck YEAH!

From some moms I talk to, there seems to be some misconceptions out there about breastfeeding & exercise. Here are some of the most common questions I’ve been getting around this topic:

1. Does exercise decrease my milk supply?

NO.

A lot of women start exercising again at the same time a lot of other changes are happening, such as returning to work, resuming birth control, not drinking enough water, and other new mom stresses like lack of sleep, etc. These other changes can be big stresses that impact your milk supply.

When beginning to exercise, or starting a new exercise regime as a nursing mom, you want to make sure you already have established your milk supply, that you are staying very properly hydrated and are eating enough HEALTHY calories.

Sometimes moms are doing a lot of upper body exercises and may pinch a milk duct close to their arm, so if you notice this, take a break from strength training and resume...

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Headache Trigger Foods

How to Find Your Headache Trigger Foods

As someone who has struggled with headaches since I was a teenager, I was anxious to see if I have certain triggers in my food. There are so many potential triggers for your headaches and migraines… it can be hard to pinpoint the exact root cause.

It can’t hurt for you to be more mindful of your food choices though in relationship to your headaches/migraines. The best way to see if you have any potential food triggers is to do the following:

  1. Get a small journal and start recording all of the foods you are eating.
  2. Every day keep a detailed list of foods and drinks.
  3. Write how much water you are drinking each day (dehydration can cause headaches too).
  4. Note when your headaches arrive, where specifically the headache is, and what kind of headache it is.
  5. Also note the weather, pollen count, or other potential triggers.
  6. Start to notice patterns.


Now, let’s look at some of the potential triggers.

 

Tyramine

Tyramine is...

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No Sugar Added Pumpkin Pancakes

A yummy treat for yourself and your little one- guilt free!

No Sugar-Added Pumpkin Pancakes

Ingredients

  • 1 cup canned pumpkin
  • 1/2 cup oats
  • 2 eggs
  • Pinch of cinnamon
  • Pinch of ground ginger
  • 2-3 Tbs water

Instructions

  • Combine all ingredients in blender except water and blend until smooth.
  • Add water if it is too thick (you don't want to thin it out too much). If you are making it for yourself (not a baby) you can use honey or pure maple syrup in place of water (babies should never have honey).
  • Heat skillet on low. Add cooking spray.
  • Cook pancakes on low heat, about 8 minutes per side. The pumpkin makes it a thick & sticky texture- perfect for little fingers!.
  • This is a great food to introduce as part of Baby-Led Weaning when introducing solids! Make sure baby has tried each ingredient separately before combining them to make sure there are no allergens. Cut into finger pieces for baby; no butter or syrup needed for your little one!

Let’s try to not let this next generation...

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