They're everywhere on Instagram and while I wasn't necessarily willing to make time for elaborate plating or "bowling" when I tried my hand at 'em, smoothie bowls are super appealing. I mean, if you can get a low carb, high protein frozen treat packed with produce and fiber in your hands (not to mention your belly), why not? Here's how I made my most recent bowl:
1 c frozen strawberries
1 T natural peanut butter
1/4 c goat's milk
1/2 t vanilla extract
1 T flax seed
1/2 apple, chopped
1 T unsweetened, toasted coconut shreds
1 t organic honey
Blend smoothie ingredients together in a blender on high until smooth and pour into a bowl. Top with the goodies listed above, arranging as eloquently as you desire. Enjoy!
I can't believe that one short year ago, I hit "publish" and like that, Nourished! was launched. What a year it's been! I thank God for showing me how to live into my calling and for directing me through each step as the vision for Nourished! evolved. Some great things have happened this year!
*Nourished! clients have lost a combined total of over 125 pounds during their partnerships. Congratulations, you guys!
*Nourished! became my full-time work, after leaving my day job in November.
*There is one published cookbook out there (A Nourished Holiday) and one in the works (I Feel Super Nourished--expected release: Summer '17)!
*Nourished! has gone global and I've been able to give back to American women living overseas.
*Most importantly of all, negative mindsets are challenged weekly as I walk through each session with my oh-so-beloved clients. Those mindsets that tell her she's got a broken body, she's destined to eat her way through a stressful situation, or she will always be tired...those mindsets are being shattered!
And you know what? I'm itching to press into further greatness by serving as many women as possible during Birthday Week. That's why I've reserved 20 appointments in my calendar for complementary "I Want to Feel Super" Coaching Calls. Have you been hanging out here for a while, hesitant to talk about how desperate you are to remove those health obstacles so you can start feeling more energetic and limitless? Well, here's your chance! I am so excited to talk about your goals next week, give you some feedback, and establish the fact that you have control over your future in health.
Click through to this link, tell a friend, and schedule your "I Want to Feel Super" Coaching Calls today!
So you've adopted an amazing lifestyle diet that makes you feel energized, not to mention free of digestive and allergy-related issues. You have a pretty good handle on what you should eat when you're at home and are even learning to like new vegetables that you'd never tried before. Surprisingly enough...on a good day...you don't even miss sugar too terribly.
And then the weekend comes.
I KNOW I'm not the only one in this position! In fact, I'm posting a photo today of my man and I enjoying ice cream (full of refined sugar and real dairy...and not organic. In fact, the only redeeming thing about this ice cream is that it was really expensive, which somehow makes it seem like the ingredients may have been ethically sourced...hopefully). I share this with you because I have full confidence that I am in good company when I admit that sometimes on special days, it can be challenging to stick to the eating guidelines established for oneself. To clarify, I must mention that there is room in my life for rule-free days. In fact, because I've stuck pretty diligently to my lifestyle diet for the past few years, I truly let myself eat whatever I want on the weekends, trusting that I will continue to have an appetite for what my body needs.
But what about on a day when no exception to the rules can be found? You might be thinking, "I'm not there yet! I still have 50 pounds to lose and haven't incorporated freebie days into my rhythm. That wouldn't work for me." Girlfriend, way to be self aware. I mean how are you supposed to stay on track if your loved one(s) want to socialize somewhere where half the menu would send you into a downward spiral? If your option is either to see your special someone and open yourself up to a difficult dieting situation or to stay home with your kale and not see said loved one, are you really going to choose the latter? I'm not suggesting that you do. In fact, an enjoyable social life is an integral part of wholistic health. And you don't have to be *that person* at a restaurant who brings her own food (though don't judge her because she is probably dealing with a serious allergy).
Each reader has come across this post from a unique place. The tips I've compiled below for staying on track while eating out will not apply to everyone, nor are they an exhaustive how-to manual. Know yourself and look for something that is relevant to you:
-Order protein style. Most burger restaurants now offer this bun-free option without even giving side-eye!
-Order a la carte. Selecting food from this menu gives you a little more control if you're on a real restrictive diet at the time.
-Ask for your dressing on the side! This is a tried and true tip for keeping that salad-the one you so carefully selected-low in calories.
-Drink water. Trust me, most dishes you'd order at a typical American restaurant have a couple hundred extra calories than the same version of the dish you'd make at home. Saving yourself some room by only consuming calories via food is a smart choice.
-Have dessert at home or in a creative location. A fun night out is just not the same without a treat! Bringing along your own healthy treat (one that fits into your specific guidelines) could actually work if you're near a great viewpoint, park, or other scenic location. Plus, this adds a little variety to the night.
-This last suggestion is for those who have a little more wiggle room in their lifestyle diets. If you're in a place where your natural cravings are for healthier options and you can afford to order whatever "sounds good", shore up this special night out with an incredibly rich breakfast and lunch that have been loaded with fresh produce.
I hope this list gets your mental wheels turning. There are hundreds of tips out there for staying on track with whatever your personal eating standards are in this season. In fact, I'd love to hear your tips in the comments below! And while, yes, I enjoyed that ice cream in the photo above with no guilt that night (because a nutrient-rich week had been executed beforehand) I'll admit that I sometimes overdo it! Sometimes, I wish I'd honored my body a little more carefully after a particularly decadent meal. So, I learn from my blunders and try a new approach the next time. After all, grace for oneself is also an integral part of holistic health.
The weather is doing all sorts of mysterious things across the nation this week. We went from hot to rainy in a matter of hours here in Southern California, watching a broadcast in New York this morning, I see people freezing their cans off...and Instagram posts from the Midwest tell me there are even new blankets of snow in certain states! Weird.
So, I thought it appropriate to whip out a cozy recipe. If you're chilling inside this weekend because of the cool weather, but wanting to stay diligent with the spring cleaning you may be doing for your body (I know I'm not the only one who starts to lighten up her diet this time of year), a steamy bowl of vegan chili might just fit the bill!
Vegan Crockpot Chili
1 T extra virgin olive oil
1 medium onion, chopped
1 organic, red or orange bell pepper, chopped
6 cloves garlic, finely chopped
½ t sea salt
½ t cracked black pepper
1 t cumin
1 t cinnamon
1 t chili powder
2 zucchini, chopped
2 yellow squash, chopped
2 cans (15 oz) black beans, drained and rinsed
1 can (15 oz) fire roasted, chopped tomatoes
2-4 c vegetable broth
½ c steel cut oats
In a large skillet, over medium heat, cook onions and peppers in the olive oil, until onions are translucent. Add garlic and all seasoning and cook for an additional 1-2 minutes, just until garlic begins to brown. Immediately transfer this mixture to a large crockpot. To the crockpot, add the zucchini, yellow squash, black beans, tomatoes, and 2 c vegetable broth. Cover and set crockpot to low for 4-6 hours. Two hours before serving, add the steel cut oats to the chili, stirring to combine. Also at this time, add additional vegetable broth if chili needs more liquid (depending on your crockpot, this may be the case...I would simply eyeball it, making sure there is enough liquid to generously coat the oats). Chili is done once oats are cooked through (about 2 more hours on low).
Enjoy, and have a cozy weekend!
Since delivering my stress management presentations to three different venues over the past few months, it's come to my attention just how hungry our society is for factual information on stress in the body. I already knew stress was a hot topic, but I had no idea this message would be received so widely! The thing is: stress was the turning point in my story. So I get it! And I really, really want you to understand just how much control you have over stress levels. Stress hurts the body in so many unique ways that yes, it affects sleep, yes, it affects weight, yes, it affects cravings...and there is real scientific evidence to back this up! I'm starting a series on stress today and would love to first gather questions from readers here at Nourished! So if you've been observing the blog from the side of the room for a while now (ya, you! I can see the website stats. I know you're here!), please feel free to chime in about the information you'd like to hear regarding stress.
I'll leave you with one simple technique to keep stress levels low this weekend and you'll have to just come back in the coming weeks for more. Ready?
Hopefully, this feels intuitive. In all honesty though, when you're living with prolonged exposure to adrenaline, your body thinks its having an emergency, so deep breathing is the first thing to go. Fill up your lungs all the way and then let that breath all the way out. Tell adrenaline to dissipate. Do you feel it working?
Now blow up my inbox with comments!