Cleansing Veggie + Protein Bowl 1.28.2019

I've been experimenting with this recipe for the past few weeks, and am so excited to share it with you! It's packed with five different nutritious veggies, and features some lean & clean protein and healthy fat as well.

After going off of birth control recently, I'm making every effort to balance my hormones and repair my liver and gut (since hormonal birth control can take a serious toll on both). One thing I'm doing is eating lots of cruciferous veggies and fiber. This recipe has lots of both! It has a double dose of cruciferous veggies in the cauliflower rice and kale. The onion and garlic are great for gut health. Seriously, there are so many good-for-you things packed into one meal!

I'm not a chef or food blogger, so none of this has exact measurements or anything, but it I can make it, it's easy 😉 This makes 3 solo meals for me, and I sauteed a new batch of kale + tomatoes each time.

Ingredients:

1lb organic ground chicken

1 diced white onion

1 diced bell pepper

1 bag frozen cauliflower rice

3-4 minced garlic cloves

avocado oil or extra virgin olive oil

Himalayan pink salt

black pepper

garlic powder

onion powder

6 cups fresh chopped kale

halved cherry tomatoes

crumbled goat cheese or feta cheese

How to make it:

In one pan I start by prepping my ground chicken. I drizzle some oil in the pan and add the ground chicken, diced onion and diced bell pepper. As this is cooking I season the mixture with the salt, pepper, onion powder and garlic powder. 

I then start my cauliflower rice in another pan along with the minced garlic. I season this with salt, pepper, garlic powder and onion powder then cover with a lid to steam it for a few minutes. 

When the cauliflower rice is done, I push it over to the side of the pan, drizzle a bit of oil in the open space, and add 2 cups of kale + a handful of cherry tomatoes. I sautee these for a couple of minutes, and season with a bit of salt & pepper.

Bowl assembly:

I add 1/3 of the cauliflower rice to the bottom of my bowl, then 1/3 of the ground chicken mixture.  I then top with my kale, tomatoes, and a sprinkling of cheese. 

And Voilà!

That's it. I simple sautee 2 more cups of kale + a few tomatoes each time I reheat my leftover cauliflower rice + ground chicken mixture. Easy, healthy, delicious.

Please let me know if you try this!! Send me a snap on Instagram or tag me in your story - I would love to know how you like it!

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10 Healthy Tips for Eating Out 10.09.2018

As much as I love to cook my healthy meals at home, sometimes life is crazy and we’re forced to grab takeout, or sometimes we just want a night off to grab a bite together! And that’s ok! Honestly, I sometimes struggle when I don’t have control over every ingredient I’m eating because I look and feel my best when I’m eating “my food” at home. But balance and moderation are key, and it’s it’s absolutely okay to eat out sometimes! However, if you eat out multiple times a week, then you probably won’t want to splurge every single time (although there is absolutely a time and a place for that too). 

Beyond special occasions, I try to make the healthiest choices I can when eating out and am excited to share 10 of my tips with you!

Evaluate what kind of night it is

Is it your birthday dinner, anniversary or other special occasion? Girl, get the pasta you’ve been craving and drink a glass of wine with it! Is it a random weeknight when you don’t feel like cooking? That may not be the best time to carb-load. If you eat out multiple nights per week, then splurging every time is really going to add up over time, so figure out what balance works for you and pick and choose when you want to splurge.

Look at the menu ahead of time

I often like to go in with a game plan or make sure a restaurant is a good fit for me ahead of time. For example, if there are zero gluten free options, then I won’t pick that restaurant. I also find that when I look at a menu ahead of time and come up with a few healthier options, then it’s easier to stick to one of those when it comes time to order.  

Stick to water

In general, I stick to drinks that don’t have calories because I’d much rather eat my calories. I love water, so I have no issues with drinking it at dinner or any other meal - and it’s free! I’d rather spend my money on food or activities most of the time anyways! If I’m on a nice date night with Trey I’ll get a glass of wine or a tequila cocktail sometimes, but I never drink soda or other “fancy” drinks on the menu that are typically full of sugar.

Modify, modify, modify

Again, everything in moderation, but I personally choose to make modifications to most of my meals to make them gluten free and/or lower in carbs. I always order a burger or sandwich without a bun/bread, eat fajitas or tacos without the tortilla, keep the croutons off of a salad, and sub in a salad or vegetable for the fries. I find that all of these little swaps really add up and keep me on track with feeling and looking my best.

Choose between drinks or dessert

Unless it’s your birthday or anniversary, I recommend picking between drinks or dessert instead of doing both. This will help prevent a huge blood sugar spike (which make us gain weight)! If I’m with Trey we usually opt for drinks, and if I’m with a friend (i.e. Jo), then we will usually splurge on gelato.

Build a breakfast/brunch around eggs
Regardless of where I'm eating breakfast or brunch, I always get an egg dish. I skip on dishes like french toast or pancakes, especially now that I'm gluten free, but also because those are like eating a massive dessert for breakfast (totally fine here and there btw). If I'm at a nicer brunch spot I'll get an egg dish, then add some avocado or greens on the side (and maybe some bacon or smoked salmon). This ensures that I'm getting some fiber and greens alongside my protein and healthy fat. If I'm at a casual, diner-type spot, I'll usually opt for an omelette and I look for one with lots of veggies in addition to my protein. I now skip the toast on the side, unless I'm on vacation and there's a really good gluten free option available. If I can't get greens or avocado on the side, I try to eat half (or less) of my hash browns or breakfast potatoes. 

Look for vegetable side dish options

I’m sure it’s not as common everywhere, but people in the midwest sure love their fries and carbs! I'm constantly subbing in different side dishes! I love to do side salads and steamed or roasted vegetables for my sides. These mimic a more normal meal for me, help me to eat more vegetables and fiber, keep the calories down, and help me to feel good.

Go for grilled/smoked rather than fried

Fried anything is no longer an option for me since I’m gluten intolerant and fried foods have always given me an instant stomach ache anyways, but skipping fried meats and foods is a good way to go at least 80-90% of the time. Not only are fried foods packed with carbs, calories and unhealthy fats, but the grease will really weigh you down, and in my case, cause a major stomach ache. I personally feel so much better when I stick to grilled or smoked options for my protein! 

Salads aren’t always the healthiest option

Restaurant salads are often calorie traps and in fact, I don’t order a dinner salad that often. Often times restaurant dressings are packed with sugar and calories, and sometimes the toppings aren’t doing you any favors either (fried chicken, croutons, tons of fruit, cheese, etc.). Definitely weigh your options, but I often find I can put together a healthier meal (i.e. grilled chicken or bunless burger + a side salad or side of veggies) from other parts of the menu. 

Slow. Down.

I’ve recently started eating a bit slower, and also chewing my food more. Many of us tend to shovel our food down (especially if it’s super tasty), and I’m definitely guilty of that. Eating slower gives you time to not only savor what you’re eating and enjoy someone's company, but also allows your body to keep up and properly signal when you’re full. Many of us also don’t chew our food thoroughly, but spending a little more time chewing works wonders for the digestion!

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I hope you enjoyed these tips and found a couple of takeaways you can apply in your own life! Leave me a comment below about what you're planning to try or if you have some tips of your own!

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We Are What We Eat 8.21.2018

Do you remember hearing this phrase as a little kid and imagining yourself turning into a slice of pizza or an asparagus and thinking it was a bizarre thing to be told? Fast forward to adulthood and I get it now. While it’s still a funny little saying, there’s definitely truth to it. Eating a piece of fried chicken versus a piece of grilled salmon will definitely have different effects on your body and how you feel! 

What we eat determines so much about how we feel and how healthy we are - if our hormones and blood sugar are balanced, if our organs are working optimally, if our body is detoxing on its own, if our hearts are healthy, if our skin is glowing and clear, etc. So often we look first to medications and topical treatments to solve issues, instead of looking first at our diets and lifestyles. 

When I started looking at nutrition as fuel it made it much easier to choose lean protein and leafy greens over white pasta and other starches. And the same goes with beverages… When I thought about cleansing my body (internally) and having clear, plump skin it made it easier to choose water over a soda. Think about this… if you put a bad quality gasoline or oil into your car, it’s not going to run optimally right? The same goes for us. We can’t expect to be running at our best off of soda, sugary granola bars, and french fries. What we choose to put in our bodies fuels us for our busy lives!  

Do you want to feel energized or tired? Do you want to look refreshed or dull? Do you want to feel bloated or lean? These are questions I sometimes ask myself when I need to refocus. 

Focus on putting a balance of good quality protein, fiber, healthy fats, and greens + non-starchy vegetables on your plates every day and that leaves little room for the rest! Drink tons of water; It’s absolutely essential to every single part of your body. Then get ready to feel (and look) amazing.

location: Hillside Farmacy in Austin, TX

photos by Jo Johnson

dress (c/o Lulu's) |  sandals (c/o Kelsi Dagger Brooklyn)  |  sunglasses  |  earrings  |  necklace  

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My Go-To Green Smoothie this Summer 6.29.2018

Sometime last year I started making a green smoothie for breakfast every morning! I listened to podcast interviews with nutritionist Kelly Leveque (look her up on The Skinny Confidential podcast) and read her book, Body Love, and was sold on her "Fab Four Smoothie" formula: protein, fiber, fat, greens. When following this formula and consuming more protein, [healthy] fat and fiber than I had been, I was consuming more calories initially but actually staying full all morning long instead of crashing mid-morning and needing a snack. By balancing these four "food groups" per say and keeping fruit and sugar low*, your blood sugar stays super steady and your body is satiated.

My favorite thing about starting my day with a green smoothie is that I get in a serving of leafy greens before 8am. Since there's no way I'm eating a salad for breakfast, this is pretty amazing! Especially when I use spinach, I truly can't taste it or tell it's there, other than the slight green tint of my smoothie.

I tend to mix up my smoothies often to keep them interesting (vanilla vs. chocolate protein powders, peanut butter vs. almond butter, different fruit, etc.), but I wanted to share the smoothie I've been gravitating toward this summer! It's light, subtly sweet* and super refreshing!

*Be warned - I never put more than 1/8 cup of fruit in my smoothies and don't add extra sweeteners like they often do in smoothie shops, so my smoothies may not be as sweet as what you're used to! I do this to keep sugar and carb intake low, and to not spike my blood sugar. Did you know that fructose turns to fat faster than any other form of carbohydrate?? 

Summer "Fab Four" Green Smoothie

1 serving

1-2 cups fresh spinach

1 cup unsweetened almond milk

*blend*

1/8 cup frozen pineapple &/or mango (about 2 little chunks of fruit)

1 20g serving of vanilla protein powder

1.5 tablespoons raw, unsweetened peanut butter

1 tablespoon acacia fiber

1 tablespoon chia seeds

3-4 ice cubes

*blend*

With my particular items, this smoothie puts me at 389 calories, 22g of fat, 28g of protein, 13g of fiber and only 8 net carbs. The best thing is it truly keeps me full all morning! I usually have my smoothie at around 7:30 while I get ready for work, and I don't eat lunch until around 12:30 most days, so this keeps me energized and satiated for 5+ hours. It really does make you feel good!

I wanted to add a quick note on protein powders because they can be both scary and hard to find! I, like many women, had the misconception that protein powders were for body builders and that they would make you gain weight. Not true! You'd have to be consuming tons of it to bulk up. Having one serving in a smoothie is going to energize you and make you leaner. Since I've added more protein to my diet I'm undoubtedly leaner and have more muscle tone (I haven't bulked up -- I'm just more toned now). Plus, my skin and overall health are better. Just be sure to look for a clean protein powder with as few ingredients as possible! Unfortunately many protein powders are packed with strange chemicals and sweeteners and aren't actually good for you. 

For awhile I was using only plant-based protein powders, and if that's your vibe I would recommend Tone it Up, Vega and Orgain.

Since changing my diet up recently, I've moved away from plant-based powders and am currently using the Collagen Fuel protein powders by Primal Kitchen. I'm planning to try their Primal Fuel next since it's a bit cheaper! 

This is a good article explaining the different types of protein powders if you'd like more information!

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Please leave me a comment or shoot me a message if you try my summer green smoothie!

Would you like to see more healthy recipe posts and healthy tips like this? 

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Tips for Staying Healthy on Vacation (While Still Having Fun) 6.13.2018

For me vacation is all about having fun, de-stressing, and trying new activities and foods! Trey and I are definitely foodies, and picking out restaurants is one of our favorite parts of trip-planning. 

However, it can seem impossible to stay healthy on vacation, and I've definitely had trips where I feel disgusting by the end of the trip. I really don't like to feel bad (does anyone though?? haha), so I feel like I've finally made the right adjustments to stay healthy on vacation, while still treating myself. All of these tips are about finding balance! Please don’t completely deprive yourself on vacation, but also know that splurging at every single meal and laying down for 5 straight days may not leave you feeling or looking your best. 

Swap out a sedentary activity for something active

It depends on the type of trip and your destination to a certain extent, but there is pretty much always something you can do to be active while you travel! From renting bikes, paddle boarding, planning a hike or finding a free outdoor workout class, there are lots of ways to have fun while experiencing your destination in a unique, active way! If the location allows, I love to plan a hike on our trips. It's great exercise, the fresh air is refreshing, and it's often the best way to take in the area you're visiting!

Choose Fresh, Local Restaurants and Dishes

I'm always a fan of scoping out restaurants and menus in advance, and try to eat at local spots as much as possible. I'm always on the lookout for menus with locally and ethically sourced meat and eggs, and lots of fresh produce (versus friend foods). I love eating fresh seafood on the coast, or eating vegetables from a local farm. It's easy to make a healthy meal choice when you have these options in front of you! That being said, balance is key and a couple of splurge meals are absolutely okay!

Moderation is Key with Drinks & Desserts

I definitely think you should "treat yo self" on vacation, but moderation is key. I love to throw in some treats when I’m on vacation, but I don’t feel my best when I overdo it. If I know we’re going to dinner with drinks I’ll try to keep things cleaner at breakfast and lunch. I also try to pick just one or two desserts over the course of the trip.

Ditch the Uber and Walk!

If you’re visiting a walkable area, most definitely take advantage! Walking is such an underrated form of exercise, but it's so good for you! It’s also my favorite way to check out a new place because you can walk through neighborhoods and look at houses, and pop into little stores and restaurants.

Pack Healthy Snacks or Pick Some Up at the Store

It's easier to choose a healthier options when it's readily available to you! I'm also someone who likes/needs to have snacks around to keep my blood sugar steady. Some of my favorite snacks to pack or to grab at the store are raw almonds (I buy big bags then separate servings into little baggies), hard boiled eggs, string cheese, berries, and protein bars (but make sure they're low in sugar! I like Quest bars right now).

Put Some Veggies On Your Plate

And no, fries don't count! I think we all know how important vegetables are in our diet, but it's easy to leave them out sometimes. However, they're full of vitamins and minerals and fiber - all essential to caring for ourselves! If you have the option to have veggies as a side or to add a side salad, then get in those greens girl! 

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What I Learned From my "Keto-ish" Reset 6.11.2018

Hi guys! I talked about this on Instagram stories a few times, but I recently tried the Keto diet (more of a “Keto-ish” reset) for 4 weeks. I saw an astounding amount of success, so when 96% of you on Instagram (whoa!) wanted a blog post about my experience, I was extra excited to write this post! This is a long post, but I’ve divided it into a lot of different categories.

Why did I make a diet change/background?

I dove quite suddenly into the Keto diet one weekend in April after reaching a point of desperation with my hormonal acne. I’ve struggled with acne off and on since age 13, but suddenly, just weeks shy of my 27th birthday, I had the worst acne of my life. Not only did I feel ugly, but my face was also in pain. Over the past year I had been eating my cleanest ever yet was struggling with hormone and blood sugar imbalance, so it was becoming clear to me that the status quo wasn’t going to work anymore.

Why did I choose Keto?

+ My friend Jo’s fiance has eaten Keto for months, and his cystic acne has completely vanished. When Jo told me that I knew I had to give it a try.

+ I wanted to eliminate grains for a while to see how my body responded and to do a reset of sorts

+ In college I discovered I had a gluten intolerance, and ate strictly gluten free for two years to essentially heal my gut. I slowly added it back over the years (got lax and my stomach felt fine), but that definitely could have been contributing to my acne.

+ I’ve been reading Body Love by Kelly Leveque and Womancode by Alisa Vitti, and both discuss eating for blood sugar stability. In Womancode, it talks about how you can balance your hormones naturally through eating for blood sugar stability. While she does recommend eating some carbs, it’s low on grains.

+ As I cut dairy and reduced meat over the past year, I was eating more carbs and my acne progressively got worse. I’m sure my blood sugar was unstable. For this reason, I felt like I needed to detox myself from carbs and try something completely different! So I liked that this plan made it okay to eat animal protein and dairy (I always choose the highest quality available).

+ Grains and high-carb foods often cause inflammation and bloating, and I wanted to look and feel my best going into summer.

+ I liked the emphasis on healthy fats, and knew I needed more of them in my diet.

How I went about doing “Keto”:

+ I didn’t make any “Keto” recipes or follow a premade Keto meal plan during the 4 weeks as I felt a lot of  them weren’t actually healthy! Yes, cream cheese is high in fat, but I didn’t feel it was a healthy option for me. I’ve called this my “Keto-ish” Reset because I didn’t go crazy with Keto-specific meals.

+ I put my eating focus on lean and clean proteins, healthy fats, and lots of veggies.

+ I tracked everything I ate in the MyFitnessPal app to keep an eye on my macros. I kept my net carbs (total carbs - fiber) at 30g or less per day, and also tracked my fats, proteins and sugars.

What I ate:

+ I ate eggs every single morning! Here are some examples of my breakfasts:

• “Denver Omelette” inspired scramble: ½ tablespoon butter, sliced mushrooms + diced green pepper and white onion, ham (make sure to find one without sugar), and 3 farm eggs. 
• 2-3 fried eggs + 3-4 strips of a clean, uncured bacon (the Never Any! brand from Aldi is awesome)
• Scrambled eggs with spinach, mushrooms and feta + 2 strips of bacon + some smoked salmon or ½ avocado

+  I didn’t have to snack a ton once my body adjusted, but my main snacks were raw almonds and mozzarella string cheese! I would also mix in smoked salmon, hard boiled eggs, Quest bars and veggies dipped in guacamole.

+ Most fruit has a lot of carbs and sugars, so I stuck to small servings of berries.

+ Lunches were easier when I had leftovers, but here are some things I fixed quickly when starting from scratch:

• Tuna or chicken salad using canned tuna or chicken + organic, clean mayo (love this Primal Kitchen mayo). I would eat it with cucumber slices, which was a tasty pairing!
• 3-4 strips bacon + ½ avocado + a salad (with Primal Kitchen dressing) + ½ cup cottage cheese (and if I was still hungry I would supplement with some almonds or a string cheese)

+  Dinners were pretty easy, especially since it’s grilling season! This time of year we mostly eat meat and veggies and a salad anyways, so that’s what I made! I also made a lot of things where Trey had a “normal option.” Here are some examples of what we ate:

• Grilled burgers: Trey did his on a bun and I did mine on top of a salad with some cheese and ½ avocado. 
• Taco salad was another easy favorite, and Trey could supplement with tortillas or corn chips if he didn’t want only a salad. My Keto taco salad was comprised of organic, grass-fed ground beef cooked with diced onion and bell pepper served with lettuce, sour cream, avocado, pico de gallo and hot sauce. 
• Organic & clean chicken Italian sausage, assorted roasted or steamed veggies, salad
• Also, I would sometimes make a small batch of rice for him to eat with his dinner, and I would just skip that part! 

+ Eating out takes a bit more effort, but it’s not impossible! I leaned toward burger places and Mexican food (and Trey never complains about either!).

• With burgers, I’ll just get a cheeseburger with lettuce instead of a bun, and I’ll add bacon or avocado if it’s available, then eat a side salad. 
• At our favorite chicken spot I got grilled chicken strips or a grilled chicken salad, and used Primal Kitchen salad dressings for my dips and dressings (most dressings and dips at restaurants have added sugar!). 
• At Mexican places I simply ordered fajitas without the tortillas, rice, or beans, and made sure to get lettuce, sour cream guacamole and salsa on the side - so yummy!

+  Specific food brands/items that helped were: Quest bars (not perfect ingredients, but they’re low carb, gluten free, and come in handy when you’re nowhere near your kitchen), Primal Kitchen salad dressings and mayo, Miracle Rice and Miracle Noodles, guacamole, and dark chocolate for dessert (Theo’s and Green & Blacks are some of my favorites).

What I didn’t eat:

+ Any grains or processed carbs. These weren’t as hard to eliminate as I thought they would be!

+ Starchy vegetables (potatoes, sweet potatoes, corn)

+ Legumes (beans, lentils, hummus)

+ Fruits besides berries

My Keto results:

+ I felt super, super lean throughout. My stomach was visibly flatter as early as day one, and I had zero puffiness or bloating, even on my period.

+ While I don’t know exact numbers, I definitely lost weight and inches. While weight loss wasn’t my primary goal, I’m definitely not mad about being leaner!

+ I wasn’t as hungry as usual (I’ve always had a huge appetite) and didn’t eat as much.

+ My skin most definitely improved. It’s glowing (I think from the healthy fats!) and my cystic acne is significantly reduced. I’m still getting some pimples, but my skin has showed a 75-80% improvement from 6 weeks ago, which I’m ecstatic about. Any progress is good, and these things take time!

+ I felt very even and calm throughout. No crazy highs or lows - I just had steady energy! I feel like it helped with anxiety and made me feel more clear-headed as well.

+ Going gluten free again made me feel fantastic.

+ My cravings for carbs and sweets decreased steadily throughout, and it got progressively easier to not eat them. There are a multitude of reasons to reduce sugar consumption, so I’m happy to be craving it less and less!

+ I got to eat things like mayo, bacon and cheese again, which made me extremely happy! These are things I’ve skipped for a long time.

My Keto cons:

+ Obviously you’re a bit limited with what you can eat. You have to do a little bit more planning ahead and a little more cooking.

+ You can feel a bit weak in the beginning as your body adjusts to fueling itself in a different way. My first spin class on Keto didn’t feel great. I also had a day-long headache about a week in, but after that I continually felt really really good.

+ I really missed my Fab 4 smoothies (Kelly Leveque’s smoothie formula focused on protein, fats, fiber and greens). I don’t even use much fruit in my smoothies typically (literally a couple of berries), but the carbs were still too high for this particular diet with the protein powder I’d been using. My smoothies were the first thing I added back into my diet when I was done with strict Keto!

+ I’m a big believer in the power of fiber (Kelly Leveque and Tanya Zuckerbrot share soooo much good info about it) and I felt like I struggled to get enough. Adding my smoothies back in has helped me to consume more fiber!

What I Learned:

+ I realized that I hadn’t been eating as clean as I thought I was. It’s easy to derail all of the good things you’re eating when you’re sliding in tortilla chips, burger buns and Girl Scout cookies. This was a good way to hold myself accountable and reset my cravings and habits.

+ I had been eating was more carbs than I realized. Rice is fine in theory, but not when you’re eating way more than one serving at a time. I was also combining too many carbs into one meal (for example, rice + beans + sweet potato).

+ I realized that I was definitely not eating enough protein or healthy fats before doing Keto. Incorporating more healthy fats (even though they seem scary) made me eat a lot less overall because they stabilize blood sugar and are satiating (versus carbs, which spike your blood sugar but then drop you to low blood sugar). Healthy fats like almonds, salmon and avocado are also amazing for your skin and hair! Eating more protein has made me feel stronger, and definitely helped to unveil more muscle tone.

So what’s next?

+ I decided to only eat Keto for four weeks as I think it’s a bit extreme and more of a reset option like Whole30 (at least in my mind). Research shows that it’s not the healthiest for women to do long term (this doesn’t apply to men because they have different hormone levels).

+ I am most definitely staying gluten free for the foreseeable future. I undoubtedly feel better, and it’s not that hard to do with so many gluten free options now.

+ I plan to keep limiting desserts and sugar to rare treats. My skin is so much better now that I’ve reduced my sugar intake and I really don’t crave it that much beyond dark chocolate anyway!

+ I plan to keep carbs and grains on the lower side, but won’t be tracking macros and keeping to 30 net grams or less on daily basis.

+ I plan to still eat mostly Keto/Paleo type meals, because that’s when I feel best, but will give myself some wiggle room a few times a week for things like sushi, quinoa or sweet potato.  

If you’re still reading, then you’re pretty darn amazing and I appreciate you sticking it out through the entire post! I really did see amazing results with my Keto experiment, but I do want to include the disclaimer that there’s not one perfect way of eating and that this may not be the best fit for you! Different things work better for different people - we all have different DNA, weaknesses and strengths. If you are experiencing some health issues, I do encourage you to research the holistic/nutrition-based route! So many health concerns can be resolved through diet changes.

I tried to think of everything, but inevitably missed something, so if you have a question please don’t hesitate to ask! If you’ve tried Keto, I would love to hear your experience! Also, are there any wellness topics you’d like to read about next?

PS - my swimsuit can be found here (c/o | it's true-to-size and the quality is excellent)

Photos are by Jo Johnson Photo  

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10 [Easy] Healthy Lifestyle Tips + Tricks 2.06.2018

Tank (c/o of Shopbop) // Leggings (c/o of Shopbop) // Water Bottle (have you ever seen someone hold a water bottle so awkwardly??)

Healthy living is always a priority for me, but with spring and a vacation coming up, it's on my mind more than ever at the moment! I thought I would share some tips and tricks that [in my opinion] are totally doable, and not too intimidating. If you have any questions, please don't hesitate to leave me a comment or message me on social media, because I would love to chat more!

01 | Sneak a big handful of spinach into your smoothies and smoothie bowls. The first time I tried this I was shocked that I couldn't taste the spinach. I've never enjoyed eating spinach, so I put this off for way too long, but now it's an everyday practice for me. Breakfast isn't normally a meal where we eat a full serving of vegetables, so I love that this gets me on the right track for the day!

02 | Take a re-usable water bottle with you absolutely everywhere. I drink twice as much water as I used to because I now make it a priority to have one of my reusable water bottles with me pretty much at all times! These are my favorite water bottles + tumblers, and I love that they keep my water nice and cold. You can read more about why water is such a priority for me + the benefits I've seen from upping my daily intake here.

03 | Plan a few dinners at a time. This makes all the difference for me between a healthy week and an unhealthy week. If I'm already set up with a game plan and have all of my groceries at home, then it's simple to put together a healthy meal. No planning = unhealthy takeout for me and that can really derail a week (not that it's not fine here and there, but I can't get away with doing that every night).

04 | Use reusable shopping bags and baskets for shopping. As time goes on I'm trying to reduce how much plastic I use (waste). An easy way to do this is to use reusable shopping bags! They reduce pollution and waste, and are actually so convenient. I've started getting better about keeping some in my car so that I don't show up at the grocery store empty handed. I'm planning to order these to use instead of the plastic bags you put produce in, and I also have a large woven basket (made by women in Ghana - I purchased at a health food store) that I take to the grocery store along with my bags.

05 | Add some liquid chlorophyll to your water. Liquid chlorophyll has so many health benefits, including having many different vitamins and minerals, detoxing the body, oxygenating the blood, helping with anemia, improving the skin, and making the body more alkaline. I don't mind the taste at all, and just add a tablespoon or so into my tumbler of water once or twice a day. I use this brand, but can usually find it for a few dollars cheaper at a health food store (a bottle lasts me 2-3 months!).

06 | Grab a friend and try a new workout class. Trying a new workout not only keeps things interesting, but is also great for your body! Many of us get into ruts with our workouts, but it's so healthy to mix things up and work your muscles differently. I recently tried a Piyo class for the first time, and would love to try a boxing or kickboxing class sometime this year. As a hardcore introvert I can be bad at making plans with friends, but scheduling a workout class with someone is a great way to both socialize + be accountable for actually going.

07 | Add more fiber into your diet. I recently listened to a Skinny Confidential Him and Her Podcast episode with Tanya Zuckerbrot of the F-Factor diet, and learned soooo much about the importance of fiber! My favorite nutritionist Kelly Leveque also encourages eating more fiber. Most Americans don't eat nearly enough fiber, partially because we don't eat enough vegetables, and because many of our foods and grains have been modified so much. Fiber helps to cleanse your body, helps to control blood sugar, and helps to keep hunger hormones at bay. I plan to do a dedicated blog post soon, but one way I've been upping my fiber intake is by eating GG crackers nearly every day. They're super high in fiber, low in calories and carbs, and even though they're super bland on their own, there are so many ways you can eat them (I've pretty much replaced bread with them)! I add 1-2 tablespoons of chia seeds into my daily smoothie, and beans, berries, brussels sprouts, broccoli and pears are all high fiber foods as well.

08 | Wear SPF every single day. Now that preventing aging is on my mind more and more, I know it's time to start wearing a dedicated SPF on my face every single day (beyond what is in my foundation). I've been researching several different products, but am planning to order this one first!

09 | Swap almond milk for dairy milk. This is obviously up to personal preference, but I like that unsweetened almond milk is low in calories, doesn't raise blood sugar, and doesn't have the hormones found in dairy milk. I very much limit how much dairy I eat due to the hormones in it, and trying to keep acne at bay. So almond milk has been a great solution for me!

10 | Partner with an accountability buddy. This one doesn't cost a thing, but makes allll the difference for me! At the start of the year, my friend Jo and I decided we would text our daily food diary to one another every night! While I've definitely splurged here and there, it's really helped to hold me accountable, and has definitely reduced my mindless snacking! It's also way healthier mentally for me than counting calories, and it's nice to encourage one another!       

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Clean & Delicious Fiesta Salad 8.04.2017

Happy Friday friends! I haven't gotten much sleep this week, so I'm sooooo ready for the weekend to be here! My plans include catching up on zzzzz's, going to yoga, doing some cleaning, and then heading to Kansas City on Sunday for some good food and a Sporting KC game. 

Today I'm sharing one of my very favorite recipes that my mom and I have both made for years! We call it a fiesta salad, and have experimented with our recipe until we've "perfected" it 😌 We first started making this salad back when I was very strictly gluten free for awhile, and now that I know more about nutrition and health, I love that this is truly a guilt-free salad. All of the ingredients are clean, including the homemade dressing! It's also a really tasty way to eat some veggies! If you like tangy flavors, this salad's for you because it's packed with flavor. This is my go-to recipe to bring to a summer BBQ or family dinner because people always love it, and I know I'll have a healthy option there.

There are so many ways to use this little salad!

- as a salad/side (I sometimes eat a big bowl of it for lunch!)
- as a topping for tacos

- served on top of taco salad (like I did on my IG story last weekend!)

- served on top of grilled chicken or white fish

- as a dip with tortilla chips

Salad Ingredients

2 cans of black beans (drained & rinsed)

1 can of corn (drained & rinsed)

1 green bell pepper - chopped

2 large tomatoes - chopped

1/3 cup red onion - diced

1/2 cup fresh cilantro - chopped

Dressing Ingredients 
(whisk before pouring over salad)

1/4 cup olive oil

Juice from two limes

2-3 cloves garlic - minced

2 teaspoons sea salt

Optional Add-Ins

Diced avocado (add at last minute before serving so it doesn't get mushy or brown)

Garbanzo beans

Chopped kale

All you have to do is combine all of your ingredients in a medium to large bowl, and then whisk your dressing ingredients before pouring over the salad! I then gently "fold" the salad to mix everything up, and I like it best when it's been in the fridge for just a bit. It's also really good as leftovers for a day or two, and often tastes even better the next day!

I got a lot of messages from you guys as you made this yummy salad, so if you try my family's "fiesta salad" I would love to hear from you!!

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