Category Archives: Recipes

Smoothie Bowl with a Secret Ingredient

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Iโ€™ve been getting so many questions about this so I wanted to share the secretโ€ฆ any guesses?
Blend together:
๐Ÿซ 1 scoop of vegan protein of your choice (I used Cookies & Creamy Shakeology)
๐Ÿš 1 serving (85 grams) frozen cauliflower rice
๐Ÿ’ ยฝ cup Frozen Fruit of your choice (I used 75 grams of dark sweet cherries)
๐ŸงŠ 5-7 ice cubes
๐Ÿถ 1 cup unsweetened almond milk
Blendddddd a whole lot longer than you think & enjoy! Itโ€™s the perfect sweet tooth fix & I promise you canโ€™t taste the cauliflower itโ€™s just a great way to sneak in some extra veggies, fiber, and volume.
Would you try this? Any smoothie recipe I must try next?! ๐Ÿ’•
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Full Day of Eating

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๐…๐ฎ๐ฅ๐ฅ ๐ƒ๐š๐ฒ ๐จ๐Ÿ ๐„๐š๐ญ๐ข๐ง๐  (๐˜จ๐˜ถ๐˜ต ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฐ๐˜ค๐˜ฐ๐˜ญ ๐˜ฆ๐˜ฅ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ) โฃ
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I always get asked about what I eat in a day, so I love to share these. Not because I want you to eat exactly like me, but because I like to share that itโ€™s important to actually ๐…๐”๐„๐‹ your body and I know I always get such great ideas from seeing what others are munching on so I like to return the favor. โฃ
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๐€ ๐œ๐จ๐ฎ๐ฉ๐ฅ๐ž ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ญ๐ก๐š๐ญ ๐ก๐ž๐ฅ๐ฉ ๐ฆ๐ž ๐ญ๐จ๐ง๐ฌ: โฃ
1๏ธโƒฃ I like to pre plan my days at least the night before so I go into the day with a game plan. โฃ
2๏ธโƒฃ I typically prep my staples on the weekend (๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ท๐˜ฆ๐˜จ๐˜ฆ๐˜ต๐˜ข๐˜ฃ๐˜ญ๐˜ฆ๐˜ด, ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ๐˜ด, ๐˜จ๐˜ณ๐˜ข๐˜ช๐˜ฏ๐˜ด, ๐˜ฆ๐˜ต๐˜คโ€ฆ) so that I can mix and match during the week. โฃ
3๏ธโƒฃ Vegetables. I eat a ton of them, not only because I know theyโ€™re great for me and my gut, but they also help to keep me full and satisfied. If you can make at least half your meal vegetables for at least two of your meals, Iโ€™d say youโ€™re doing great. โฃ
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๐˜ˆ๐˜ณ๐˜ฆ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ฅ๐˜ข๐˜บ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ง๐˜ถ๐˜ญ? ๐˜๐˜ด ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ข๐˜ฏ๐˜บ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ’๐˜ท๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ญ๐˜ฐ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ญ๐˜ข๐˜ต๐˜ฆ๐˜ญ๐˜บ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ ๐˜ฎ๐˜ถ๐˜ด๐˜ต ๐˜ต๐˜ณ๐˜บ? โฃ
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๐.๐’. Iโ€™m currently going through our newest gut protocol program and feeling amazing. If youโ€™ve been thinking about joining us, this is an example of what a day may look like. Weโ€™ll be starting a second round at the end of April if youโ€™d like to join me for it too! โฃ

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Your Gluten Free Guide

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So you want to go gluten free?! ๐Ÿž๐Ÿฅฏ๐Ÿ 
I know making any sort of changes to your diet can be overwhelming. If youโ€™re experiencing bloating, gas, tummy issues, etcโ€ฆ and find itโ€™s often linked to the timing of carb heavy foods (think breads, pastas, etcโ€ฆ) it might make sense to temporarily eliminate it to see if it clears up.
Now I know, easier said than done, right?
I was diagnosed with Celiac Disease about 10 years ago after growing up eating ALL the wheat and it was certainly a lifestyle overhaul in the beginning but I promise it gets easier. As Iโ€™m walking our ladies through our newest gut protocol program, Iโ€™m starting to remember some of the things that helped me when getting started.
Here are some of my favorite tips:
1๏ธโƒฃ Become an ingredient investigator. Start to get REALLY comfortable reading the ingredient label. If thereโ€™s anything in question google it and be sure it doesnโ€™t contain gluten. You can also check the allergen statement which should indicate if it contains wheat or any traces of it.
2๏ธโƒฃ Get familiar with the many hidden names for gluten. Itโ€™s not just wheat. It can show up as anything from barley, rye, malt, farina, bulgur, couscous, kamut, etcโ€ฆ (I posted a cheat sheet over on my IG to help with this!)
3๏ธโƒฃ Be mindful of crosscontaimination. Oats are typically crosscontaiminated with wheat so we want to look for certified gluten free oats. Same thing goes for lentils (rather random). Another thing to think about is cross contamination at home and at restaurants. If youโ€™re toasting your gluten free bread after your childโ€™s whole wheat toast, you might be getting some gluten in your system.
4๏ธโƒฃ Focus on whole foods. When youโ€™re consuming things like fruits, vegetables, healthy fats, lean proteins, and gluten free whole grains it becomes really easy to navigate and stick to naturally gluten free foods. Plus, when we focus on what weโ€™re adding in vs. taking out, itโ€™s always helpful for our mindset.
5๏ธโƒฃ Remember that just because something is gluten free doesnโ€™t mean itโ€™s healthy. A lot of gluten free forms of our favorite foods are heavily processed, high in sugar, and low in fiber. Read your labels, pay attention to how your foods make you feel, and aim to stick to naturally gluten free whole foods as much as possible.
Are you gluten free? Any questions for me on going gluten free? Or are you looking for a gluten free swap for your favorite? Fill me in, Iโ€™m always happy to help!
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High Protein Dirt Cake Bowl

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IMG_4667ย If you loved dirt & worms as a kid you have to try this protein packed snack! What I love is it feels like a sweet treat BUT it’s also packed with filling protein to actually keep you full & satisfied and keep blood sugar stable.

Ingredients:ย 

  • 6 oz plain nonfat Greek yogurt
  • 8 grams Simply Delish Vanilla or Chocolate Pudding Mix
  • 2 tbs. Coconut Whipped Topping (or cool whip)
  • 1 crushed up Goodie Girl Gluten Free Thin Mint Cookies

Directions:ย 

  1. Mix together your Greek yogurt, coconut whip, and pudding mix until well combined.
  2. Pop in the freezer for 10-20 minutes or the refrigerator for 30-60 minutes.
  3. Top with your crushed up cookie & enjoy!

Tag me if you give it a try!ย