This recipe is 30 mins start to finish and loaded with vegetables!
Ingredients
1 Tbsp avocado oil
2 cups onion diced
6 garlic gloves, minced
Grass-fed beef from Butcher Box
1-14 oz can organic pumpkin
1-14 oz can black beans (omit for Paleo/Whole30
1-28 oz can diced tomatoes
1-6 oz can tomato paste
Frozen cauliflower rice or other veggies such as zucchini or bell peppers
1.5 cups chicken broth (added extra for insta pot, could use 3/4 cup for stovetop or crockpot
2 ½ tsp. dried oregano
2 Tbsp. chili powder (plus more to taste)
¾ tsp. ground cinnamon
2 tsp. ground cumin
1 tsp. sea salt
½ tsp black pepper
Instructions
Either in a large pan over medium heat or using the ‘saute’ function on the Instant Pot. Add the oil and saute the onions and garlic, stirring occasionally, for about 7 minutes or until onions start to soften.
Add the ground beef and break it up as it browns so that it cooks evenly. Cook until meat is nearly cooked through (~8-10 minutes).
Add remaining ingredients (pumpkin, diced tomatoes, black beans if using, other vegetables and spices, etc.) and stir.
Using the Instant Pot, close lid and set vent valve to ‘sealing’ position and cook on ‘High Pressure’ setting for 12 minutes. Slow release when finished cooking. If using a slow cooker, cook on high for 3-4 hours or low for 6-8 hours.
Taste and season with salt and pepper, to taste.
Serve with additional toppings, as desired such as avocado, onions, cheese (omit for paleo/Whole 30), tortilla chips, crackers, etc.
Vitamins and minerals are affected by increased physiologic demands and the stress of exercise. Female athletes may be at particular risk for certain deficiencies. Read more below.
Inadequate Energy Consumption
Simply stated, many nutrient deficiencies occur as a result of not consuming adequate calories to meet the body’s demand. Often with inadequate calories, nutrient intake is sub-optimal. Research has shown that female athletes and those in weight-specific sports (such as gymnasts, boxers, runners, dancers, etc.) are more at risk. Female athletes are also more at risk for disordered eating patterns and what is known as “The Female Athlete Triad”.
The 2014 FemaleAthlete Triad Coalition Consensus Statement defines it as a medical condition that contains the following;
low energy availability with or without disordered eating
menstrual dysfunction
low bone mineral density
It was also found that protein in this population is below the RDA (Recommended Dietary Allowance). Protein needs depend on the sport (athletes should work with a registered dietitian specializing in sports nutrition for personalized needs), and can range from 1.2-1.7 g/kg/day.
Iron
Over 50% of athletes are iron deficient. This is due to menstruation, inadequate nutrient intake, GI bleeding, hemolysis (especially in endurance athletes), sweat loss and malabsorption of iron.
Deficiencies in iron can affect athletic performance as well as immune function and overall cognitive abilities.
A comprehensive blood panel can be one of the best ways to identify an iron deficiency, especially if fatigue is a major complaint for the athlete.
Factors that enhance absorption of Iron include;
Consumption of heme iron (primarily found in meat, poultry or fish)
Consuming iron rich foods with sources of vitamin C (bell peppers, citrus, broccoli, kiwi, strawberries, etc.)
Low iron stores
Normal gastric acid secretion
High demand for red blood cells (with increased exercise or hemolysis)
Factors that inhibit absorption of Iron include;
phytates (phytic acid) and oxalates
tannins in tea and coffee
adequate iron stores (indicating that more is not needed)
excessive intakes of other minerals
reduced gastric acid production
Vitamin K is also a lesser-known vitamin, especially important for women due to it’s role in estrogen and bone formation.
Vitamin K is lower in our diets than previously thought due to diets high in sugar and processed foods, higher intakes of Vitamin A nd Vitamin E (above upper limits) and antibiotics disrupting intestinal barrier function and decreased production/metabolism of vitamin K-1 and K-2.
Vitamin K-1 (found in plants), K2 (produced by gut bacteria), and K3 (synthetic form)
Average diet contains about 75-150 mcg/day, although 300-750 mcg/day may be optimal
Food sources include;
leafy green vegetables (spinach, turnip greens)
cabbage
green tea
alfalfa
oats
cauliflower
Exercise does not seem to increase needs on it’s own, so ensuring adequate intake from a diverse diet is important.
Calcium & Vitamin D
Both calcium and vitamin D, along with other nutrients such as phosphorus and vitamin K (discussed below) are important for bone health and approximately 1/3 of female athletes are deficient.
To assess calcium and vitamin D, it is important to look at blood work, review dietary intake, lifestyle factors (sun exposure, exercise, sleep, etc.) and prevalence of stress fractures and illness.
Calcium
Exercising in heat can increase needs
Calcium is controlled by parathyroid hormone (PTH), vitamin D and calcitonin
Good food sources include
High quality dairy and non-dairy beverages fortified with calcium
organic tofu
kale and other dark green leafy vegetables
almonds
canned salmon (with the bones)
Vitamin D
Risks of deficiency include;
Autoimmune disease and other chronic diseases
Muscle weakness
Inflammation
Good food sources include;
Fatty, cold water fish such as salmon
Organic organ meats (especially liver)
Eggs
You also get vitamin D from sun exposure (it is recommended to get ~10-15 minutes of sun/day at peak hours (between 10am-2pm)
Vitamin D3 supplementation
Key Takeaways:
The primary vitamins and minerals discussed above are of particular concern to female athletes, however, it is important to consume a healthy, diverse diet full of colorful fruits and vegetables to ensure adequate intake.
–Consume adequate protein, from organic animal protein or plant-based sources
–Get plenty of color (eat the colors of the rainbow each day) – include fruits and vegetables high in Vitamin C, A, and foods high in Zinc and Vitamin D
-Incorporate pre and probiotic-rich food sources
Prebiotics: asparagus, artichokes, garlic, onions, banana (on the greener side), apples, flax seed, jicama
Probiotics: fermented vegetables, sauerkraut, kimchi, kefir, yogurt with live & active cultures
It is always preferred to obtain nutrients from foods, but if an athlete is not able to consume amounts necessary for health and optimal performance, supplementation may be recommended.
Other nutrients that may be especially important to support those at higher activity levels include Magnesium, Zinc, and B Vitamins.
References:
Hueglin S. Nutrition and the FemaleAthlete. Olympic Coach. 2014;25(4):29-32. Accessed September 30, 2020.
Karpinski, C., & Rosenbloom, C. (2017). Sports nutrition: A handbook for professionals: Sports, cardiovascular, and wellness nutrition dietetics practice group. Chicago: Academy of Nutrition and Dietetics.
Mountjoy M, Sundgot-Borgen J, Burke L, et al. International Olympic Committee (IOC) Consensus Statement on Relative Energy Deficiency in Sport (RED-S): 2018 Update. International Journal of Sport Nutrition & Exercise Metabolism. 2018;28(4):316-331. Accessed September 30, 2020.
High quality plant-based protein powder (such as pea or hemp protein)
2. Micronutrient Status
Many vitamins and minerals play a role in immune health and overall wellness, but I have highlighted a few specifics below that have particular research related to immunity. Key Takeaway – Eat a varied diet full of the colors of the rainbow.
Vitamin A – High in many orange and yellow fruits & vegetables (carrots, cantaloupe, mango), salmon & cod liver oil, eggs, and other beta-carotene rich foods such as dark green leafy vegetables.
Vitamin C– More than just citrus! Vitamin C is also high in broccoli, Brussels sprouts, cauliflower, red/yellow/orange bell peppers, leafy greens, tomatoes and winter squash such as butternut or acorn squash!
Vitamin D – High in fatty fish (salmon, mackerel, sardines), liver, eggs, high quality full fat dairy and sunshine!
Vitamin E – Consume things like avocado, nuts/seeds (sunflower, almonds), some oils (such as grapeseed), dark green leafy vegetables (spinach, swiss chard, beet greens) and Atlantic salmon.
B Vitamins– Found in animal proteins such as beef, wild game, poultry, eggs and fish as well as whole grains (brown rice, millet, etc). Other sources include nuts/seeds and green vegetables such as spinach and broccoli).
Zinc – highest in oysters but other sources include beans, nuts, other types of shellfish (lobster and crab), whole grains
…as well as other minerals such as Copper, Iron, Magnesium and Selenium
3. Phytochemicals
Carotenoids have antioxidant properties and are found in many of the same fruits and vegetables that are high in Vitamin A (think yellow/orange and dark-green leafy vegetables).Some examples include spinach, kale and cantaloupe. Some are precursors for Vitamin A and also have a positive impact on the immune system as they are directly related to Vitamin A status.
Polyphenols have been linked to both anti-inflammatory and antioxidant benefits. They are in highest concentrations in our dark berries (blueberries, strawberries) and can have a positive impact on our gut microbiota. Other sources with high amounts include cocoa and teas (especially black and green tea).
Quercetin (a type of flavonoid) has been studied for anti-viral properties and also can reduce potential histamine-mediated reactions in the body. Quercetin can be found in foods such as apples, blueberries olive oil and parsley.
4. Support Overall Gut Health
Incorporate pre and probiotic-rich food sources to stimulate short chain fatty acids in the gut, which have been shown to have an anti-inflammatory effect.
Prebiotics: asparagus, artichokes, garlic, onions, banana (on the greener side), apples, flax seed, jicama
Probiotics: fermented vegetables, sauerkraut, kimchi, kefir, yogurt with live & active cultures
5. Omega-3 Fatty Acids
Omega-3 Fatty Acids have some of the most potent anti-inflammatory properties. Unfortunately, most people consuming a Standard American Diet have much more omega-6 fats in their diet compared to omega-3’s, putting them into a PRO-inflammatory state. Shift the ratio of omega-3:omega-6 but adding in some of the foods below;
SMASH Fish (Salmon, Mackerel, Anchovies, Sardines and Herring)
Olives and olive oil
Walnuts, chia, hemp and flaxseeds
Best sources for vegans/vegetarians include sea vegegtables and microalgae
6. Sleep & Exercise
Sleep – while sleep needs may differ from person-to-person, most adults need between 7-9 hours of sleep per night. Adequate QUALITY as well as QUANTITY is necessary for immune function.
Adequate sleep duration can improve infection outcomes and is associated with reduced infectious disease risk.
Many diseases are comorbid with sleep disturbances and proper sleep hygeine may have a beneficial effect on the severity and progression of the disease.
Exercise- Epidemiological evidence indicates that regular physical activity reduces the incidence of many chronic diseases (including viral, bacterial and non-non-communicable diseases such as cancer and chronic inflammatory disorders).
–Consume adequate protein, from organic animal protein or plant-based sources
–Use lots of anti-inflammatory spices while cooking such as rosemary, thyme, cilantro, parsley, ginger, turmeric, cinnamon, etc.
–Get plenty of color (eat the colors of the rainbow each day) – include fruits and vegetables high in Vitamin C, A, and foods high in Zinc and Vitamin D
-Incorporate pre and probiotic-rich food sources
Prebiotics: asparagus, artichokes, garlic, onions, banana (on the greener side), apples, flax seed, jicama
Probiotics: fermented vegetables, sauerkraut, kimchi, kefir, yogurt with live & active cultures
…AND I CAN’T STRESS ENOUGH – MOVE YOUR BODY DAILY AND PRACTICE GOOD SLEEP HYGIENE
References:
Besedovsky L, Lange T, Haack M. The Sleep-Immune Crosstalk in Health and Disease. Physiol Rev. 2019;99(3):1325-1380. doi:10.1152/physrev.00010.2018
Campbell, J. P., & Turner, J. E. (2018). Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan. Frontiers in immunology, 9, 648. https://doi.org/10.3389/fimmu.2018.00648
Iddir M, Brito A, Dingeo G, et al. Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients. 2020;12(6):1562. Published 2020 May 27. doi:10.3390/nu12061562
Lange T, Dimitrov S, Born J. Effects of sleep and circadian rhythm on the human immune system. Ann N Y Acad Sci. 2010;1193:48-59. doi:10.1111/j.1749-6632.2009.05300.x
I like to call this the “whatever I have in my pantry” granola because you can literally throw it together with whatever you have and keep is as simple or complex as you like!
Servings
12 – 1/2 cup servings
Total Time:
35min
Ingredients
4 cups gluten free old fashioned oats
1 cup nuts & seeds (I used raw almonds, pepitas & sunflower seeds), 1/3 of each)
1 tsp HImalayan sea salt
2 tsp cinnamon
2 tsp vanilla extract
1/2 cup melted coconut oil (can also use avocado oil or grapeseed oil)
1/4-1/3 cup raw honey or local maple syrup
2/3 cup unsweetened coconut flakes
Optional Add Ins;
Spices such as turmeric, nutmeg, pumpkin pie spice
dried fruits with no added sugar
chia seeds
dark chocolate chips
Instructions
1. Preheat ovento 350°F
2. Line a baking sheet with parchment paper
3. In a mixing bowl, combine oats, nuts/seeds, sea salt and desired spices
4. In a separate bowl, combine melted coconut oil (or other healthy oil) with vanilla and honey/maple syrup
5. Pour the liquid over the dry ingredients and stir gently until well combined.
6. Spread evenly onto prepared baking sheet and bake for 10 minutes.
7. After 10 minutes, remove from oven, stir, and bake for additional 10 minutes or until lightly browned
8. Add coconut flakes and return to oven for about 2-5 minutes if you like the flakes toasted.
9. Mix in any additional add-ins or enjoy as is! Can be stored for several weeks in jar or sealed container.
Nutrition
For a balanced breakfast or snack, boost protein by enjoying with a plant-based milk such as Ripple (8g protein) or grass-fed yogurt (8-11g protein). Also great on top of a smoothie bowl made with high quality protein powder (10-20g protein)
Does the idea of food tracking give you anxiety? Do you like the idea of having control over knowing what you put into your body? With so much information floating around and the wide variety of food tracking apps to choose from to, it can be be hard for people to determine if food tracking will help or hinder their goals.
Keep reading as I break down the pros and cons of food tracking and how to use it to reach your goals.
You may hear terms such as “counting macros” or “tracking calories”. Other words for food tracking include “food log” or “food diaries” which can be as simple as writing down meals and snacks in a good old fashioned journal using pen and paper or one can choose to use a fancy new app such as MyFitnessPal, Cron-o-meter, Lose It! which are among the most popular options.
Some people simply enjoy writing down foods for accountability (because let’s be honest, it’s less desirable to consume more junk food when you have to log it! Other individuals may be tracking carbohydrates (important for people with diabetes or those following a ketogenic diet), or tracking total calories to remain in a deficit for weight loss.
Regardless of your goals, food tracking may have benefits, at least short-term, which I will break down in the following section.
Who may benefit from tracking?
In my personal experience, I believe that (almost) everyone can benefit from tracking food intake from time to time. If losing weight is your goal, research has shown that those who record their food intake will achieve greater weight loss than those who don’t.
I do NOT believe that it needs to be long-term for most people as it can be tedious or potentially lead to anxiety over mealtimes.
You may benefit from food tracking if you;
want to “re-calibrate” your brain to remember what serving sizes actually look like
have a specific weight or body composition goal
are training for competition in sport and want to enhance athletic performance
want to optimize and ensure adequate nutrient intake for overall health and wellness
have diabetes or other health condition (such as epilepsy) which may require that you limit specific macronutrients such as carbohydrates
are having adverse symptoms that might be associated with foods you are eating and you want to narrow it down
are having trouble sleeping or feel exceptionally tired during the day and want to learn more about your eating patterns
Tracking food intake may not be for you if you;
already have an overall healthy diet
have a history of an eating disorder or current tendencies towards disordered eating
feel overly anxious or find it too overwhelming
When should you track?
It depends. If someone is using food tracking as a way to understand portion control, have some accountability while trying to reach a specific goal, or to uncover a potential adverse food reaction or food sensitivity, it can be helpful to track for a short period of time until you feel confident with a consistent meal pattern, learn more about your body, and develop healthy habits that can be sustained long-term.
For a habit to “stick”, it takes about 21 days, so for anyone trying to sustain long-term change, I recommend trying it for at least 3-4 weeks. The first couple of days are usually the most challenging as you are trying to get into the routine of plugging foods into a new app or remembering to write it all down but after the initial first couple of days it becomes less tedious.
In order to see more dramatic changes in health biomarkers, it takes about 3 months of consistent dietary changes (such as in the case of hemoglobin A1c for blood sugar control or cholesterol levels).
For weight loss, many people want to see the number on the scale drop quickly but oftentimes dramatically reducing calories and making drastic dietary changes too quickly leads to frustration, unsustainable and often unhealthy patterns. A healthy rate of weight loss is about 1-2 pounds per week (some may loose more in the first few weeks due to reductions in inflammation, etc., especially if someone goes from eating a Standard American Diet to a more healthful diet right away). Depending on the weight goal, it may take several of months of planning and tracking.
Remember, SUSTAINABLE CHANGE is the name of the game, so tracking can be useful to learn more about types and amounts of foods to fuel your body appropriately as well as learn more about your overall dietary habits so that you can maintain this without being tied to a food tracking app or paper journal for the rest of your life.
How to get started with food tracking?
First, think about what method might work best for you (pen and paper or an app on your phone?) and start exploring options.
Give yourself a few days to get into the routine. Some people use tracking as a planning tool. Especially if you have a very specific goal, entering in meals and snacks ahead of time can help with the meal planning process. Alternatively, others prefer to enter in foods after consuming. It is really a personal preference but I find that when someone is trying to learn more about their current diet, entering in afterwards works, but if someone is trying to stick to a specific macronutrient goal, planning ahead may be more effective.
There are a variety of great food tracking apps available but I included a few of my favorites below that I have personally used if you need some ideas getting started;
Cronometer
Pros
Video tutorials for setting up your profile and entering foods
Consistent monitoring and updates to food database
User-friendly and great for people new to food tracking
Cons
Not very compatible for use with other trackers (FitBit, Garmin, etc.)
Sometimes the stats can be confusing and figuring out where to enter personalized macronutrient targets can be a bit of a learning curve
Cronometer Gold gives access to an increased number of features, such as:
Food suggestions based on remaining macro and micronutrient targets for the day
Customized biometrics
Ability to generate detailed reports
Feature that allows you to upload progress photos if that’s your thing
Food and recipe sharing
MyFitnessPal
Pros
Huge database of foods with over 3,282,000 different foods to choose from
Can add customized recipes
Foods can even be scanned into the app where the nutrition facts can be viewed
Can add personalized macronutrient targets
Easy-to-read pie charts analyzing macronutrient intake to assess how close you are to goal ranges
Cons
Just like many apps, calorie recommendations may be lower than actual needs which can be unsustainable and frustrating
The app fails to highlight the importance of other important nutrients and is more heavily focused on calories
Lose It!
Pros
There are a variety of challenges offered for motivation and accountability to acheive your goals
This app helps you to find local restaurants and make an educated decision about where you eat
You can connect with other people, whether they are friends or strangers, who are trying to achieve similar nutritional goals
This app doesn’t appear to be as calorie-restricting as some of the others which can lead to a healthier and more sustainable process
Using your location and movements of your phone you are able to keep track of your total steps
Cons
It only separates consumed foods into protein, carbohydrates and fats, while other apps provide a further breakdown (i.e. fats broken down into saturated and trans. fats)
RP (Renaissance Periodization) Diet App
Pros
This app requires individuals to be much more precise for accurate macronutrients
Food quality is addressed. Vegetables, fruits, and high-fiber starches are usually encouraged at every meal and the app states to strive for “80% from whole food sources”
Cons
This plan is definitely for those who are more advanced with food tracking because it requires a lot of precision
Planning ahead is critical as the app recommends entering in foods for the week BEFOREhand
Limited database of foods, especially if you don’t enter in foods exactly as they are listed
How many times have you said, “I need to on a diet” or “I am going to eat healthy all week so I can indulge this weekend”?
How about thoughts such as “If I could lose this last 10 pounds, I would be happier” or “I am successful because my abs are showing”?
These are so common but I challenge you to think about how many times this has worked for you (on a long term basis) or are you stuck in a vicious cycle of destructive eating and behavioral habits?
The reality is that it is very hard and fairly unsustainable to stick to something 100% of the time (unless you are a robot, and even then, technical issues still happen)!
We like the grand idea of a diet or program, especially when someone or something (such as an app, etc.) tells us exactly what to eat and how to exercise, but nobody really likes the idea of doing the hard work or feeling overly consumed by logging or tracking (although there are certain times where this can be helpful or necessary).
When we try to follow a strict diet, it rarely lasts because, let’s face it, we are not perfect (and shouldn’t expect to be)!
Unless you plan to never get busy, always be prepared, pass up every birthday party and dinner invite, skip vacations, and stick to a schedule all day every day – LIFE will get in the way of your “perfect” meal plan.
When things get in the way, people often go back to their old way of eating because they don’t know what else to do when the are not on the plan. Or they begin a plan that was meant to be temporary and continue to follow it for too long – which can lead to deficiencies, disordered eating habits, or other health (mental, metabolic, hormonal) consequences.
A lot of people may follow a strict plan for a while but won’t really enjoy it. This discontent can pose a serious challenge for a diet to be sustainable long term.
So, instead of another diet, why not focus on lasting, sustainable changes that are unlikely to interrupt your daily life but have impactful results once we establish them as a habit?
Focus on what is possible and doable and what you can do TODAY.
You can’t set a goal to lose 30 pounds and expect to lose 5 within the first day or PR our clean and jerk by 50 pounds each week.
Regardless of what your nutrition or fitness goals are, you need to make your plan a priority, set goals and do the hard work (yes, this is not easy!). Most importantly, you must stay consistent.
You have to show up again and again and again… even when you want to quit.
Let’s look ahead a month, a year, or even 5 years from now and you have made significant strides towards reaching your goal(s)… Chances are you won’t remember the small failures that seemed so big and important at the time. That Friday that you ate a piece of cake or slept through your workout is irrelevant.
Aren’t you glad you didn’t quit when the scale went up 5 pounds? Or when things got tough?
What small choices can you make today to reach your goals?
Has your normal daily routine changed in the past couple of months? There is no doubt that life as we know it looks a little different these days but our health and well-being is more important than ever right now. Read my top ten tips to get back into a healthy routine and jump-start your goals.
1. Set a Schedule
This includes regular meal times and planned physical activity.
Eat meals away from your desk/computer if possible.
Use this time to take a quick walk or get outside for some sunshine.
Working from home? Set up your workspace away from the kitchen.
2. Meal Prep
Wash, chop your vegetables, cook several clean protein options, and portion out healthy snacks. I recommend storing in clear containers so you are reminded! Make the healthy choice the easy choice.
Working from home? Meal prep and pack yourself a lunch, set aside snacks for the day the same way you would if you were going to the office.
Ensure each meal is balanced with a protein source, a healthy carbohydrate, and a serving of veggies.
Choose options like grilled chicken or fish, sweet potato and a side salad instead of fried sides.
Snacks should also provide a good source of healthy fats, proteins and fiber to sustain us until the next meal.
A few examples may include;
-nuts/nut butter and fruit
-hard boiled egg with an apple
-veggies and hummus or guac
4. Don’t Forget to Hydrate
Keep a reusable water bottle with you so you can sip throughout the day. If it’s difficult to get into a habit of remembering, consider setting an alarm for every hour! On a normal day, you should drive for at least 1/2 of your body weight in non-caffeinated, non-sweetened & non-alcoholic beverages.
Sick of plain ol’ water?
Try infused water (with fruits/herbs – think strawberry mint or rosemary lemon) , sparkling water or herbal teas (hot or iced)
–Consume adequate protein, from organic animal protein or plant-based sources
–Use lots of anti-inflammatory spices while cooking such as rosemary, thyme, cilantro, parsley, ginger, turmeric, cinnamon, etc.
–Get plenty of color (eat the colors of the rainbow each day) – include fruits and vegetables high in Vitamin C, A, and foods high in Zinc and Vitamin D
-Incorporate pre and probiotic-rich food sources
Prebiotics: asparagus, artichokes, garlic, onions, banana (on the greener side), apples, flax seed, jicama
Probiotics: fermented vegetables, sauerkraut, kimchi, kefir, yogurt with live & active cultures
…AND I CAN’T STRESS ENOUGH – MOVE YOUR BODY DAILY AND PRACTICE GOOD SLEEP HYGEINE
“I have heard of probiotics, but what are pre-biotics?”
Prebiotics are found in fiber rich foods such as fruits, vegetables, and whole grains and serve as food for probiotics.Probiotics are found in fermented foods such as;
Prebiotics occur naturally in many foods so people who eat a balanced, diverse diet will get many prebiotics and probiotics naturally.
Prebiotic foods include,
Asparagus
Bananas (on the greener side!)
Eggplant
Garlic
Onions
Leeks
Some greens (such as dandelion greens, endive and radicchio)
Jerusalem artichokes (also called sunchokes)
Legumes
Peas
Whole Grains
What about Supplements?
The bacterial balance can be easily be disrupted by a number of factors — even ones we encounter on a daily basis. Eating a diet rich in processed carbohydrates, too much sugar or alcohol, lack of sleep, medication use, certain medical conditions, stress, antibiotic use and even our genetics can affect our gut’s balance which can lead to digestive and other issues.
A prebiotic and probiotic supplement can help tip the balance back in favor of the good bacteria to get our bodies back to balance.
I have tried several different pre and probiotics, but have personally been using BIOHM since dealing with recurrent infections and really like the product because it addresses fungi in addition to bacteria.
Before starting any new supplements, it is always a good idea to consult with your doctor or qualified registered dietitian so they can advise you on the correct strain and dosage that is right for you.
This recipe is 30 mins start to finish and loaded with vegetables! Ingredients 1 Tbsp avocado oil 2 cups onion diced 6 garlic gloves, minced Grass-fed beef from Butcher Box 1-14 oz can organic pumpkin 1-14 oz can black beans (omit for Paleo/Whole30 1-28 oz can...
Vitamins and minerals are affected by increased physiologic demands and the stress of exercise. Female athletes may be at particular risk for certain deficiencies. Read more below. Inadequate Energy Consumption Simply stated, many nutrient deficiencies occur as a...
1. Adequate Protein Adequate protein is crucial for optimal antibody production and low protein intake has been associated with an increased risk of infection. Amino acids have also been shown to improve intestinal barrier function which can enhance immune function....
Here are my top 5 tips to indulge in a healthier fiesta.
1. Let’s Taco ‘Bout Balance.
A balanced taco means it has complex carbs, good quality protein and healthy fats as well as some color to round it out! Use the graphic above for some ideas.
Tacos can be a better choice than many of the cheese-drowned enchiladas or chimichangas. Best choices would be shredded chicken, grass-fed meats, fish or shrimp. You can also skip the meat altogether and opt for beans, organic tofu and additional vegetables.
Many Mexican restaurants offer fajitas with bell peppers, onions and protein of choice. Fish tacos are becoming increasingly popular options and are often filled with fresh cabbage or jicama slaws. I generally skip fried varieties. Fresh avocado or guacamole and/or extra salsa can be a satisfying and hearty topping. If you are avoiding gluten, inquire about corn tortillas or I have recently found restaurants offering “keto” tacos with a lettuce shell if you are into that. Many grocery stores also carry almond flour, coconut flour or plantain wraps!
2. Easy on the chips.
With bottomless refills of the chip basket at many Mexican restaurants, many people tend to eat a lot more than they think, especially if you are hungry and snacking while waiting on the main dish.
Staying home? Find a non-GMO, organic corn chip or grain free option such as Siete Foods Grain Free Tortilla Chips. You could also moderate intake by placing a few chips on a napkin or plate and not reaching for seconds, thirds, or fourth helpings! The salsa is generally a healthy choice but if you prefer another “dipping option”, skip the queso and opt for fresh guacamole instead!
3. Celebrate in Color.
No matter what type of dish you decide on, make it colorful!
4. Tacos + Tequila = a Perfect Combo. Planning to indulge?
Skip the pre-made mixes and whip up one of your own. Here are a few of my personal favorites (click each picture to go to recipe);
Ginger has many benefits ranging from promoting growth of healthy gut bacteria, lowering blood sugar, reducing the effects of toxins (especially heavy metals) on the body and overall immune support.
Ingredients
1-2 inches fresh ginger root, grated.
3-5 cups filtered water
1/8-1/4 cup lemon juice (preferably fresh squeezed)
Raw honey, to taste (optional)
Instructions
Step 1
Grate the 1-2 inch piece of ginger root with cheese grater, sharp knife, razor blade if your a savage.
Step 2
Fill up a pitcher with filtered water and add the grated ginger.
Step 3
Let ginger infuse in the water overnight (or at least a few hours)
Step 4
Strain, add squeeze of lemon, up to 1 Tbsp raw honey (if preferred) and enjoy hot or cold!
Variations
You can add grated turmeric or other herbs such as fresh mint, rosemary, etc.
You could also use pure maple syrup instead of the honey, however, honey will have more medicinal benefits.
This healthier version of a traditional New Orleans favorite does not lack in flavor and is a great comfort meal for a chilly evening. I used an Instant Pot to make it even quicker, but it can be made on the stovetop, if desired. You can also add shrimp for a more traditional Jambalaya dish.
Ingredients
1 Tbsp grapeseed or avocado oil (or other high smoke point oil)
1 pound chicken breast
4-5 chicken sausage links(I used Trader Joe’s Spicy Jalepeño)
1 small onion, diced
2-3 garlic cloves, minced
4 stalks celery, diced
1 bell pepper, diced
1-2 cups rice, cauliflower rice, or Right Rice (I used 2 cups Spanish Right Rice)
2 Tbsp spicy seasoning blend*
2 cups organic bone broth
2 Tbsp Worcestershire sauce
Spicy Seasoning Blend (this will make enough for extra to store for next time)*
2 Tbsp ground coriander
1 Tbsp ground fennel
1 Tbsp ground oregano
1 Tbsp cayenne pepper
2 Tbsp Himalayan sea salt
Instructions
Step 1
Select the Sauté setting on the Instant Pot and heat the oil. Place chicken breasts in the pot and lightly brown each side for about 5 minutes each.
Step 2
Place chicken sausages, onion, garlic, celery and bell peppers in pot and sauté for about 2-3 more minutes.
Step 3
Add all other ingredients (rice, spices and broth and Worcestershire sauce). Ensure broth completely covers the rice.
Step 4
Secure the lid and set the pressure release to “sealing”. Set the cooking time for 10 minutes at high pressure.
Step 5
Once done, let the pressure release by switching the valve to “venting” and serve!
Variations
You can add shrimp or serve with pasta instead of rice. This recipe can be made without an instant pot/pressure cooker by using a crock pot for extended time or on the stove top!
With so many options on the shelves it can be hard to choose a protein bar that isn’t just a glorified candy bar filled with sugar and artificial ingredients. Scroll down to view my top picks.
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DO Pay attention to the ingredient list
Read the ingredients first (despite what the marketing claims are). Ingredients should be minimal and recognizable.
Top ingredients may include;
Dates or Whole Fruits
Egg Whites or Egg White Protein
Collagen Peptides
Nuts/Seeds or Nut/Seed Butters
Coconut Shreds and/or Extra Virgin Coconut Oil
Spices such as Cinnamon, Cocao/Cocao Nibs, Unsweetened Chocolate Himalayan Sea Salt.
Pure Stevia or Monk Fruit Extract
Honey
Vanilla Extract
DON'T Pick bars with artificial ingredients and fillers
WATCH OUT for prime offenders such as;
Soy Protein Isolate
Corn (High Fructose Corn Syrup, Corn Fiber
Maltodextrin
Fractionated Palm Kernel Oil
Vegetable glycerin
Soy Lecithin
Artificial Sweeteners (sucralose, acesulfame potassium, aspartame , saccharin and sucralose are the most common)
Sugar Alcohols (such as erythritol, maltitol)
Gums
“Natural Flavors”
Dyes such as “Red 40”
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Remember...
Ingredients are listed in decending order by weight (i.e. if brown rice syrup is the first ingredient, it is probably not the best choice!)Sugar is still sugar, whether is comes from honey, maple syrup, coconut sugar, brown rice syrup or cane sugar, it still contributes to blood sugar spikes and increase in the body’s inflammation.Find a bar that is <5g of ADDED sugar (not from dates or natural fruit), but ideally you want to avoid all added sugars.
Top Picks for Protein Bars
Protein bars can be great when looking for a quick snack on the go, for travel, or pre/post workout fuel. Remember to include mostly whole foods and not depend on bars and supplements except when planning for those “food emergencies”
Disclaimer – there are numerous protein bars out there any new ones showing up on the shelves all the time. The top picks below are out of protein bars that I have personally tried and reviewed. Let me know your feedback!
Best for: someone limiting carbohydrates, ketogenic diet, mental performance. Texture is similar to shortbread!
11-13g protein per bar
2-4g of sugar, no added sugar
9g NET carbs
Quality fats to satisfy hunger
Collagen protein supports skin, bones and joints
Not great for: someone following a vegetarian or vegan diet (contains collagen) or with a nut allergy.
Best for: someone looking for a healthier jerky alternative with a variety of flavors and compliant with various diets such as the Paleo Diet, Whole30, AIP, and the ketogenic diet.
7-15g protein per bar
0-6g of sugar, no added sugar
0-9g NET carbs
Minimally processed, 100% animal-based whole protein
Not great for: someone following a vegetarian or vegan diet or someone who likes a “sweeter” bar.
Best for: endurance, keeping you going through long days. The nut and seed variety of these bars (versus the fruit and nut) are for someone looking for a lower carb option (although I still wouldn’t consider these “low carb”). Vegan/vegetarian friendly.
6g protein per bar
12g of sugar, no added sugar
14g NET carbs
Fats from whole food sources
Not great for: someone looking for a bar for recovery (i.e. post-workout), low carb diets or nut allergies
Best for: endurance, keeping you going through long days or pre-workout fuel. Rx Bars have a wide variety of flavors (as well as seasonal ones such as Pumpkin and Gingerbread)! “Rx Kids” bars also available in a smaller size and with kid-friendly flavors.
12g protein per bar
13-15g of sugar, no added sugar
18-20g NET carbs
More protein than many date-based bars due to the egg whites.
Not great for: low carb diets or nut allergies. Some also complain the texture is too sticky (bring your floss!)
Best for: someone looking for a treat! With flavors like “cashew cookie” and “cherry pie”, it’s sure to curb a sweet tooth with only 2 simple ingredients. Could also be a great pre-workout.
5g protein per bar
15g of sugars, no added sugar
Higher carbs than other comparible bars with 23g NET carbs
Limited, simple ingredients
Not great for:strict blood sugar control (insulin resistance, diabetes, etc.), meal replacement or nut allergies.
Keep in mind that Primal Kitchen has a few different “bar” options. This is the collagen fuel bar.
Best for: someone looking for sweet and salty and comes in 4 different flavors
13-15g protein per bar
3g of sugars, 2g added sugar (from honey)
5-13g NET carbs
Quality fats to satisfy hunger
Collagen protein supports skin, bones and joints
Not great for:someone following a vegetarian or vegan diet (contains collagen) or with a nut allergy.
Nut Allergy or "Nut-Free" School?
I recently came across 88 Acres which is non-GMO seed products made in a bakery free of peanuts, tree nuts, gluten, dairy, eggs, soy and sesame. They have a variety of seed bars, butters, seed’nola and more!
4-6 Tbsp organic mayonnaise (can also use 100% avocado mayonnaise or Veganaise
1 Tbsp fresh parsley or 1/2 Tbsp dried
Salt & pepper, to taste
Instructions
Cook chicken and cut into cubes
Dice onion and apple
In a medium sized bowl, combine chicken, onion, apple, and remaining ingredients. Toss to combine.
Add salt and pepper, to taste.
Serve over a bed of mixed greens, in a bibb lettuce wrap, on a slice of gluten free whole grain toast, with crackers (such as Flackers, or Mary’s Gone crackers or enjoy all by itself!
“I have heard of probiotics, but what are pre-biotics?”
Prebiotics are found in fiber rich foods such as fruits, vegetables, and whole grains and serve as food for probiotics.Probiotics are found in fermented foods such as;
Prebiotics occur naturally in many foods so people who eat a balanced, diverse diet will get many prebiotics and probiotics naturally.
Prebiotic foods include,
Asparagus
Bananas (on the greener side!)
Eggplant
Garlic
Onions
Leeks
Some greens (such as dandelion greens, endive and radicchio)
Jerusalem artichokes (also called sunchokes)
Legumes
Peas
Whole Grains
What about Supplements?
The bacterial balance can be easily be disrupted by a number of factors — even ones we encounter on a daily basis. Eating a diet rich in processed carbohydrates, too much sugar or alcohol, lack of sleep, medication use, certain medical conditions, stress, antibiotic use and even our genetics can affect our gut’s balance which can lead to digestive and other issues.
A prebiotic and probiotic supplement can help tip the balance back in favor of the good bacteria to get our bodies back to balance.
I have tried several different pre and probiotics, but have personally been using BIOHM since dealing with recurrent infections and really like the product because it addresses fungi in addition to bacteria.
Before starting any new supplements, it is always a good idea to consult with your doctor or qualified registered dietitian so they can advise you on the correct strain and dosage that is right for you.
This recipe is 30 mins start to finish and loaded with vegetables! Ingredients 1 Tbsp avocado oil 2 cups onion diced 6 garlic gloves, minced Grass-fed beef from Butcher Box 1-14 oz can organic pumpkin 1-14 oz can black beans (omit for Paleo/Whole30 1-28 oz can...
Vitamins and minerals are affected by increased physiologic demands and the stress of exercise. Female athletes may be at particular risk for certain deficiencies. Read more below. Inadequate Energy Consumption Simply stated, many nutrient deficiencies occur as a...
1. Adequate Protein Adequate protein is crucial for optimal antibody production and low protein intake has been associated with an increased risk of infection. Amino acids have also been shown to improve intestinal barrier function which can enhance immune function....
“Gut health” has become a common term in both literature and in the food industry. Although there is not a clear definition of “gut health”, it is commonly described as when our “good bacteria” outnumber the “bad bacteria” and is said to be “in balance” (2). However, there is some debate about using the term “bad bacteria” since there are certain types of bacteria that only become problematic when there are too many of a particular strain and/or the immune system becomes compromised (i.e. an opportunistic infection such as E.coli). Did you know that there are are about 100 trillion microbes in the human body?!
So, what are probiotics?
Probiotics are living microorganisms that inhabit our gut and have been shown to have many health benefits.
Probiotics may contain a variety of microorganismsbut the most common are bacteria that belong to the Lactobacillus and Bifidobacterium groups. Each of these two broad groups includes many types of bacteria. Other bacteria may also be used as probiotics, and so may yeasts such as Saccharomyces boulardii (1).
Protiotics are found in various food sources as well as in supplement form.
Sauerkraut – Popular in German culture, this fermented cabbage fuels healthy gut bacteria but it also contains choline, a chemical needed for the proper transmission of nerve impulses in the brain and throughout the central nervous system. I recommend finding your sauerkraut in the refrigerated section for the most benefits.
Kimchi- Kimchi is spicy mixture of fermented vegetables and seasonings and is popular in Korean culture. Common ingredients include cabbage, brine, radish and spices such as ginger and chili pepper. Kimchi is also a great source of calcium, iron, beta-carotene, and vitamins A, C, B1, and B2.
Tempeh- Tempeh can be a good substitute for meat and is made from fermented soybeans. It is a complete protein, meaning that it contains all of the amino acids that your body needs. Also a great source of vitamin B12, tempeh can be cooked or crumbled over salads. With any soy products, I recommend finding an organic, non-GMO brand and obtaining soy in moderation from whole food sources.
Yogurt– There are many dairy and non-dairy yogurt brands to choose from, but be careful about which ones you choose. Many are loaded with added sugar, artificial sweeteners, and artificial flavors. Read your labels. For people sensitive to dairy, coconut, almond or cashew yogurts are an excellent dairy-free way to work probiotics into your diet.
Kefir-Kefir is a a fermented dairy product is very similar to yogurt and now has non-dairy options as well! You can find coconut, almond or water kefir, although it can be a bit harder to find. My best luck has been at Whole Foods or Fresh Thyme Market. It is a unique combination of of yeast, bacteria and milk (or milk alternative) that’s high in lactobacilli and bifidobacteria.
Kombucha Tea- This is a form of fermented blackor green tea. It is fizzy and best cold! Keep in mind that it usually contains caffeine so best not to drink to late in the day. I recommend finding one that is <7g sugar per serving (each bottle is typically 2 servings!)
Pickles & Fermented Vegetables- Whether you make your own pickled vegetables or buy them, keep in mind that the probiotic benefits are only present in unpasteurized foods pickled in brine, not vinegar.
What about Supplements?
The bacterial balance can be easily be disrupted by a number of factors — even ones we encounter on a daily basis. Eating a diet rich in processed carbohydrates, too much sugar or alcohol, lack of sleep, medication use, certain medical conditions, stress, antibiotic use and even our genetics can affect our gut’s balance which can lead to digestive and other issues.
A probiotic supplement can help tip the balance back in favor of the good bacteria to get our bodies back to balance.
I have tried several different probiotics, but have personally used BIOHM since dealing with recurrent infections and really like the product because it addresses fungi in addition to bacteria.
Before starting probiotics, it is always a good idea to consult with your doctor or qualified registered dietitian so they can advise you on the correct strain and dosage that is right for you.
This recipe is 30 mins start to finish and loaded with vegetables! Ingredients 1 Tbsp avocado oil 2 cups onion diced 6 garlic gloves, minced Grass-fed beef from Butcher Box 1-14 oz can organic pumpkin 1-14 oz can black beans (omit for Paleo/Whole30 1-28 oz can...
Vitamins and minerals are affected by increased physiologic demands and the stress of exercise. Female athletes may be at particular risk for certain deficiencies. Read more below. Inadequate Energy Consumption Simply stated, many nutrient deficiencies occur as a...
1. Adequate Protein Adequate protein is crucial for optimal antibody production and low protein intake has been associated with an increased risk of infection. Amino acids have also been shown to improve intestinal barrier function which can enhance immune function....
A Simple, Tasty Smoothie with Watermelon, Limes and Mint:
Ingredients:
1 Mini Watermelon
Juice from One Lime
1 Cup Coconut Water
8-10 Ice Cubes
Instructions:
Add watermelon meat, lime juice, coconut water and ice cubes to a blender. Pour into a glass, garnish with mint and serve cold!
Gut Health Tip: Add a scoop of BIOHM Super Greens to this mix for that extra Probiotic boost!
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5 Simple Ways to Stay Hydrated
Why You Need to Drink Water
Staying hydrated is one of the most important and easiest ways to help out your body and aid digestion. However, as simple as it is, it’s easily forgotten.
Dehydration can not only hurt your gut and your digestion, but it can also influence the way you feel too—think about moodiness and fatigue. So do your body, your digestion, and your coworkers a favor and DRINK UP!
5 Ways to Stay Hydrated
How much water should you drink in a day? People may know the answer to this question but most of the time, the standard isn’t followed.
Staying hydrated is one of the most significant components of living a healthy lifestyle, but for many, it can be a challenge. That’s why figuring out a system that works for you is key to receiving ample water intake every day.
1. Fill up Before Bed
Keeping a glass of water on your nightstand will help you kick-start your morning by starting your water intake right when you wake up.
2. Reward Your Taste-Buds
Drinking water can be a drag, especially when you want something with a little more flavor. To mix things up, every two fill ups, reward yourself with something flavoring!
Simple ideas are infused water (ex. cucumber/mint, pineapple/ginger, raspberry/lime) or Hint Water. You can also incorporate some bubbles (sparkling water) or add a little boost of flavor with water enhancements such as Stur (I like this one over many others because it is naturally sweetened with Stevia).
I also like to use BCAAs, or flavored collagen powder. These products are great because they provide a little more flavor and have great benefits for your body as well. BCAA’s specifically are beneficial 1-2 times per day in more active individuals.
BCAA Definition: Stands for branched-chain amino acids. They are protein supplements that help boost performance during exercise.
3. Get Yourself a Reliable Water Bottle
Not only are reusable water bottles good for the earth, but they also allow you to fill up throughout the day. New water bottle designs are both creative and functional so you won’t have to worry about them cramping your style.
4. Set Reminders and Make it Easy!
I try to drink at least 1/2 bottle on my way to and from work and take a “water and stretch break” during the day to fill up and get away from my desk.
5. Know How Much Water You Should Drink in a Day
The amount of water we need to drink daily varies from person to person. Depending on individual body weight, you may need to adjust your intake to make sure you’re drinking enough water every day.
Figuring out the correct amount you need daily is easy, just follow these steps:
Your Weight: First you need to figure out your body weight (easy enough right?).
Multiply by 1/2: Next, you need to multiply your body weight by 1/2 (50%) to determine how much water you should drink daily (at a minimum!). For example, if you weigh 120 pounds, you should drink at least 60 ounces of water daily.
Activity Level: Finally, you will want to adjust that number based on your activity level, since you are expelling water when you sweat. A simple way you should adjust your water intake is to add 12 ounces of water to your daily total for every 30 minutes that you work out.
The benefits of staying hydrated include keeping your skin supple, your digestion working smoothly, and your entire body healthy. Figure out how much water your body needs daily!
Set aside a day and time as part of your weekly schedule to plan and prepare meals/ingredients.
For many people this is a Saturday or Sunday but can be any chunk of time that works best for YOU. Put it on your calendar and COMMIT!
Additionally, I think it’s important to note that you don’t have to make every single meal of the week at once. I will sit down on my designated day of the week and make a list of the recipes and ingredients needed and this helps me to make sure I have meats defrosted, ingredients washed and chopped so I can throw together meals during the busy work week. It does not have to be all in cute little containers that we see on Pinterest!
The important thing is to make sure that you actually schedule time for planning and preparing your meals. By making it a priority in your life, you will make the time. Remember, “Failing to plan is planning to fail”
Look at recipes, prepare a shopping list and have all ingredients for the week BEFORE you begin your meal prep.
I find it helpful to check in with the hubby to determine meals he would like for the week and compromise so that everyone is happy! I suggest looking at recipes together and picking several to try. I usually make one or two options each week for breakfast and lunch and alternate them. Then I have a different recipe for dinner Monday-Thursday. The weekends are usually for leftovers, going out and having fun.
Once I’ve decided what I will be eating that week, I like to have it printed out or a list on paper versus leaving it on the computer. Of course, that’s a personal choice but I like having a hard, dirty copy in front of me at the grocery store and as I am cooking.
Take inventory of foods that need used and what you already have on hand before rushing to the store.
Stick to the shopping list!!!
Buy staple ingredients in bulk.
Things like gluten free baking flours, canned coconut milk, nuts and seeds, spices, frozen fruits and veggies, quinoa, rice, coconut aminos, coconut oil, chia seeds, dates, etc. are staples I like to always have on hand since they show up in so many of my recipes. Find your staples and consider buying at a wholesaler such as Costco or Sam’s or purchasing online on Thrive Market or Amazon to make your life easier! Also stock up on items when they go on sale!
Prepare your space and refrigerator.
There is nothing more frustrating then starting in a space thats already cluttered. Before starting, make sure you start clean (clear up any dishes lingering in the sink, empty the dishwasher, look in the fridge and throw away anything that is no longer good or re-organize to ensure you have space for the meals you are going to prepare for the week).
Make sure you wipe down your space so that it is clean and sanitized.
If you are in a household with others who are not eating the same way, consider designating a shelf in the fridge and/or pantry where you have your meals and ingredients.
*Note: I do not recommend separate meals for the family. That’s why it is so important to get input on recipes beforehand. However, if you are following specific dietary restrictions or for allergies, this may be an appropriate accommodation!
Once you are ready to begin prepping, lay out all your ingredients (and storage containers) and make a game plan.
Having quality storage containers (glass is best!) is key to making your meal prep easier. Consider buying some Pyrex glass containers in various sizes to store your meals and leftovers. You also don’t want to have things prepared, and have to run around trying to find containers that fit!
Before beginning to cook, lay out all ingredients. If you are using the same ingredients for multiple recipes, go ahead and prep ingredients at the same time (for example, if you are using sweet potatoes for a breakfast hash and in a Buddha Bowl for lunch, go ahead and chop them all at the same time!)
Try your best to time out recipes that will go in the oven at the same time so you don’t have to keep turning on/off the oven (ex. roasted vegetables with an egg bake)
If you aren’t planning on making every meal ahead of time, consider washing and chopping all of your veggies in advance so you don’t have to do it on busy days. This also prevents those peppers or greens from sitting in the bottom of the fridge to be forgotten! This is also why glass containers are great (you are more likely to snack on your sliced peppers if you can see them 😉 )
Keep it simple!
If it takes too much time or is too much for you week after week, you won’t continue to do it. Of course, when you first start out planning meals in bulk for the week, it takes some extra time to figure out what works or does not work for you. After time time and experience, you find ways to make it more efficient and what types of recipes work best to make ahead.
What I mean by this is plan out your breakfast, lunch, dinner and any snacks during the day. This leaves less room to stray from your plan or fall into “food emergencies”. This will help you to stay on track and be prepared when you are out and about or traveling as well.
Go-to snacks – It’s great to keep some snacks on hand (in the car, desk drawer at work, purse, gym bag, etc.)
Mixed nuts or homemade trail mix
Almond/cashew butter and an apple or sliced veggies
Healthy bars (such as Rx bars, EPIC, Thunderbird, Larabars) or homemade energy bites
Stuffed peppers is one of my go-to meals to prep for the week because they are simple, adaptable to whatever ingredients you have on hand and taste great heated up!
Makes 4-6 servings (~1 cup-1/5 cups each)
Ingredients:
2-3 large bell peppers
1 package (~12 oz.) Bilinski’s Italian Chicken Sausage (or other all-natural brand)
2-3 cups fresh or frozen broccoli (steam first if using fresh)
2-3 cups quinoa (I used frozen quinoa with kale already mixed in!)
1 large can (16 oz.) crushed tomatoes
salt, pepper and garlic powder, to taste.
Instructions:
Preheat oven to 350ºF.
In a large skillet, place broccoli (steamed, if using fresh, and softened, if frozen), cooked quinoa, sausage (sliced into bite-sized pieces) and can of crushed tomatoes and allow to heat through.
Meanwhile, slice peppers in half and discard seeds and stems. Place in microwave-safe dish with ~1 inch of water and heat in microwave for 3-4 minutes to soften the peppers.
Once peppers are done and filling is heated through, add any spices as desired and pour some of the filling in the bottom of a 9×11 pan. Place peppers and fill with remaining mixture and bake for about 30-35 minutes (if using convection bake or longer as needed).
Allow to cool then serve or cool and save for later!
I’ve been on the “chia seed pudding” bandwagon for a little while now because it makes such an easy breakfast option, especially during the busy holiday season. With about 26 grams of protein per serving* and lots of healthy fats this is bound to keep you full and satisfied. This also makes a great snack if you are craving something sweet 🙂
*depending on the type of protein you use
Makes 4 servings
INGREDIENTS
1 1/2 cups full fat coconut milk (Trader Joe’s has a wonderful one without any gums or additives!)
1/2 cup all natural nut or seed butter (I used chunky peanut butter but almond or cashew butter would be a great Paleo option)
4 scoops vanilla protein powder (I used Vantrition Four Plate Protein)* or you can choose to use a collagen powder, plant-based protein powder, etc.
1/2 cup chia seeds
dash of cinnamon to sprinkle on top
INSTRUCTIONS
Combine the coconut milk, nut/seed butter and protein powder and make sure its mixed well.
Stir in the chia seeds.
Once all ingredients are combined well, divide equally into four small mason jars or containers and refrigerate for at least 3 hours until the mixture sets.
Enjoy warm or cold and top with a sprinkle of cinnamon if you’d like. I like to reheat mine in the microwave quickly for about 30 seconds to a minute.
*Vantrition is my protein of choice for the past year because it provides safe and effective, evidenced-based, protein and amino acid supplements targeting specific athletic needs and is produced locally by a friend of mine. Visit their website to try a free sample!
As the weather gets cooler, I have been craving some “comfort food”. Surprisingly, this creamy cauliflower hit the spot and is a much healthier option than traditional mac n’ cheese.
Ingredients:
1 head cauliflower
1/3 cup full-fat coconut milk
1/4 cup nutritional yeast
1/4 teaspoon sea salt
1/8 teaspoon ground black pepper
1/8 cup onion, diced
1/2 Tablespoon olive oil
dash paprika
Instructions:
Cut the cauliflower florets into bite-sized pieces away from the stems.
Steam the cauliflower by placing the cauliflower in a large microwavable bowl with 1/4 cup water. Cover and microwave on high for 5 minutes, or until the cauliflower is fork tender.
While cauliflower is steaming, place onion in a large saucepan with 1 Tbsp olive oil and cook until translucent.
Transfer the steamed cauliflower into the saucepan with the onion. Add coconut milk, nutritional yeast, salt and pepper, and stir to combine.
1 cup unsweetened almond milk or other non-dairy milk
1/2 cupunsweetened, full-fat coconut milk (Trader Joe’s has one with no fillers or gums!)
3/4 cup pumpkin puree (not pumpkin pie filling!)
4 pitted dates, if desired
1 tsp cinnamon
1/2 tsp nutmeg
1/8 teaspoon sea salt
1/3 cup chia seeds
Instructions:
Place the almond milk, coconut milk, pumpkin puree, dates , cinnamon, nutmeg and salt in a blender. Blend on high until smooth.
Once blended, add the chia seeds and mixx well with a spatula.
Top with pomegranate seeds or other toppings of choice (berries, unsweetened coconut flakes, sprinkle of cinnamon or pumpkin pie spice, pepitas, nuts, cacao nibs, etc.)
Divide mixture into 4 mason jars and place in the refrigerator for an easy, on-the-go breakfast!
This is the simplest and tastiest weeknight dinner for those nights you just want something quick and easy! Ingredients:
2 organic chicken breasts
2 Tbsp Pesto
2 slices Mozzarella cheese
Cherry tomatoes
Green beans
salt, pepper and garlic powder, to taste
Instructions:
Optional: Tenderize your chicken using a meat mallet. This helps keep your meat tender and juicy even when reheating.
Preheat oven to 350°F
On a foil-lined baking sheet, spread a little avocado or olive oil to keep from sticking and place chicken breast and veggies of choice (I used tomatoes and green beans) around the chicken.
Spread about 1 Tbsp of pesto over each chicken breast and place a piece of mozzarella cheese over the pesto.
Sprinkle salt, pepper and garlic powder over the tray of vegetables and chicken and any other spices you like.
4 mini sweet mini peppers (or 1 large bell pepper)
1 cup pizza or spaghetti sauce
1/2 cup shredded mozzarella cheese, optional.
Instructions:
Preheat oven to 375ºF.
Cut ends from zucchini and slice in half.
Remove center portion from zucchini and set aside.
Place zucchini halves in shallow baking pan with 1/2-in. water and place in preheated oven for about 15 minutes.
Meanwhile, dice onion, peppers, and middle portion of zucchini that was set aside.
Heat 1 tsp olive oil in large skillet pan and add onion and minced garlic until translucent and fragrant. Add peppers, zucchini and sausage and cook until sausage is cooked through.
Once zucchini halves are done, remove from oven and drain excess water.
Pour pizza sauce around bottom of baking pan, add sausage mixture, and top with remaining sauce. Sprinkle mozzarella cheese over top, cover with foil and bake for about 15 more minutes.
Remove foil, put oven on BROIL and cook for another 2-3 minutes or until cheese is browned (if using).
It’s called pizza chili because I substituted pizza sauce instead of regular tomato sauce- use what you have in the fridge and great recipes are created 🙂
Ingredients:
1 lb. lean ground turkey
1/2 medium onion, diced
2 cloves garlic, minced
1 bell pepper, diced
2 stalks celery, diced
4 small sweet potatoes, cubed
1/2 tomato, diced
15 oz. can diced tomatoes
8 oz. pizza sauce (make sure it doesn’t have a lot of added ingredients, especially sugar)
2 Tbsp. chili powder
1 Tbsp. oregano
1/2 Tbsp. basil
1/2 Tbsp. cumin
1 tsp salt
1 tsp pepper
1/2 tsp cayenne
Instructions:
In a large skillet, sauté the onions and garlic over medium heat.
Add in the ground turkey and cook until browned.
Drain the excess fat and then transfer the mixture to the crock pot.
Add in the pepper, celery, sweet potatoes, and diced tomato.
Add all spices and stir everything together. Cook on low for 6-7 hours.
Weeks 3 & 4 started to feel pretty normal as I got into the groove. Sure, meal prep got old, I REALLY, REALLY wanted ice cream and a glass of wine, etc., etc, but just when I wanted to quit, I knew if I held out a little bit longer I would feel accomplished and on the road to a healthier relationship with my food cravings.
Not to mention, my willpower has gotten SO much stronger!
Also, if you are concerned with “what comes next” or “life after Whole30”, read to the bottom. Many of you may feel a little nervous about wrapping up your challenge and maintaining the healthy principles that were introduced during the month. I will give you several “take aways” to ease your anxiety.
Without further ado, here are recipes for Weeks 3 & 4.
Here are a few tips to remember as you venture off the plan;
Continue to take the important principles of Whole30 with you.
Continue to moderate your added sugar and alcohol intake
Remember, just because you can now enjoy some of the foods that were eliminate on the Whole30, doesn’t mean that you need to eat them all on Day 30! They will still be there on Day 31 and Day 365 🙂
Always eat mindfully- Sit down, turn off the tv, remove your cell phone from sight and enjoy your meal that you have taken the time to prepare.
Nourish your body with lots of colorful fruits and vegetables, quality sources of protein, and healthy fats . Don’t forget water!
Remember to always evaluate whether you think something is “worth it”. How will you feel after you eat it? Is it something you truly enjoy, or just because it is within eye sight? Are you really hungry or are you bored/stressed/nervous?
Continue to follow my blog for consistent healthy recipes, most of which are gluten-free, paleo-ish, and yummy (I know, I’m biased)!
If you are interested in more personalized programs, email me at luvwhatyoueat@gmail.com.
Ok, maybe “nachos” is a stretch. But nonetheless, these are a nice pick me up snack during the day or before bed!
Slice some apples, spread some almond butter, and sprinkle with pomegranate seeds! You could also add some coconut flakes, dark cocoa nibs, etc. Get crazy!
This week I was getting really sick of eating eggs for breakfast and just wanted cereal! Since I was committed to the Whole30, I told myself to hang tight and stick with the challenge. This was the closest I could get, but it turned out to be a pleasant surprise!!
Ingredients:
Chopped cashews
Unsweetened coconut flakes
Golden raisins
Pomegranate seeds
Almond milk (or nut milk of choice)
Optional: you can also add sliced fresh fruit such as strawberries, bananas, etc.
So, the picture does NOT do it justice (sorry!) This recipe is one of my go-to’s when I need a quick breakfast, lunch, or snack. All you need is a few ingredients and you’re good to go.
Hint: You don’t want to make too much at a time because the avocado will start to change color. Doesn’t mean its bad, it just doesn’t look very desirable.
Ingredients:
8-10 hard-boiled eggs (depends on how many people you plan to feed).
2 ripe avocados
Garlic powder, to taste
Salt & Pepper, to taste
Instructions:
Peel and slice your hard-boiled eggs and set aside
Mash avocados with a fork and add garlic powder, salt, & pepper
Carefully fold in eggs and coat with avocado mixture
2 lbs. Chicken tenders or thinly sliced chicken breasts (it helps to pound them with a meat mallet as well)
1/2 cup coconut flour
1 cup almond flour (you can also just use one flour or the other but I liked the combination of both coconut and almond for the taste)
Italian seasoning
Garlic powder
Onion powder
Salt & pepper
2 whole eggs
Oil for pan-frying (I used avocado oil because it is stable at high temperatures)
Instructions:
Pound your chicken to tenderize and thin-out if needed
In a small pan or bowl, scramble 2 eggs
In a separate pan (pie pans or 8×8 pans work well), add your flours and spices
Preheat your skillet with ~1 Tbsp oil and prepare a plate or pan covered in paper towel for finished chicken
Dip your chicken first into the egg mixture, then coat with flour mixture and place in heated skillet. Pan fry on each side for about 3-5 minutes, or until cooked thoroughly. Set aside until all chicken is cooked.
I enjoy mine over a salad dressed with oil and vinegar, but you can also use the cutlets to make a chicken parmesan!
I love to make stir fry because it is so simple and you can adapt it to whatever leftovers you have in the refrigerator!
Ingredients:
Grass-fed beef , sliced thin (can use any meat of choice or omit altogether for a vegetarian/vegan option)
Healthy fat of choice (I used buffalo milk butter from Trader Joes, but coconut or olive oil are good choices as well)
1 head broccoli florets
1 yellow squash, sliced
1 zucchini, sliced
1 bell pepper , sliced
1/2 head shredded purple cabbage
Curry Simmer Sauce (I used Trader Joe’s)
Salt & pepper, to taste
Instructions:
Add a dab of butter or oil to a skillet (or wok if you have one).
Cook meat thoroughly and then set aside on a plate covered with a paper towel..
Drain excess drippings from the skillet and add a little more butter or oil to the skillet or wok. Add broccoli, squash, zucchini, bell pepper, and simmer sauce and cook until tender.
Reserve cabbage until other vegetables are tender (I don’t like when it gets too soft and the color changes), then add to skillet with your cooked meat.
Sauté everything together and add salt & pepper to taste.
Enjoy over cauliflower rice, ramen, brown rice or just by itself!
Fruit of choice (berries, fresh or frozen, work well as well as sliced bananas!)
Variations:
Omit coconut cream and add 1 cup oats
Add cinnamon (works well with chopped peaches!)
Baked apples and cinnamon
Add pumpkin puree, pumpkin pie spice, and cinnamon for a fall-inspired flavor (you know who you are)
Add almond butter instead of coconut cream
Play around and make your own flavors!
The HealthySelf Reset program, where I adapted the recipe from calls for a pureed fruit mixture on top, instead of adding the fruit directly to the mixture (shown in the picture)
Instructions
In a medium size bowl add the chia seeds, full-fat coconut cream (or variation of choice), protein, nut milk and vanilla extract.
Use a whisk to mix the ingredients well.
Once thoroughly mixed, place the bowl in the refrigerator and let sit in the fridge overnight.
Dish the chia seed pudding into about six small jars or containers for a quick and easy breakfast or snack.
Smoothies are pretty simple- toss in some fruit, greens, liquid, and source of protein and voila! They are such a simple concept that many people actually end up doing themselves more harm than good without even knowing it.
Here are a few tips to making a healthy smoothie:
Try to incorporate both carbohydrates and protein. If not using as a post-workout, adding a healthy fat is a great choice as well. Many people just add a variety of fruits and juice to their smoothies which causes our blood sugar to spike and our energy levels crash soon after. To avoid the sugar roller coasted, make sure you are adding a component from each category.
Start with a liquid.
Water
Nut milk (coconut or almond are good choices)
Coconut water (great in the summer or if you expect to sweat a lot)
2. Add a protein.
Pasteurized Egg Whites (I used this on Whole30)
Clean Protein Powder of choice
Peanut or Almond Butter (could also count as your fat)
3. Add Your Veggies:
Greens: Spinach or Kale work great, but most greens will work!
You can also play around with carrots, beets, etc.
4. Add a fruit or a combination (this adds sweetness to your smoothie):
Berries (preferred due to fiber content)
Bananas
Pineapple
Mango
Peaches
5. Healthy Fats:
*Tip: If you are making a smoothie as part of your post-workout recovery, I wouldn’t recommend adding fat because it will slow the absorption of carbohydrates and protein to your muscles (where you need it!). Any other time such as breakfast or pre-workout snack (at least an hour before), the healthy fats are a great addition.
Ground flax
Avocado (makes a great texture!)
Almond or peanut butter
6. Get creative!
Try adding anti-inflammatory foods and spices such as a pinch of ginger, turmeric, or cinnamon!
A while back, I posted a recipe for His & Hers Buddha Bowls and I loved them so much that I made a “2nd Edition”. I love these because you can literally add anything you have to make a beautiful and delicious lunch or dinner.
Ingredients:
Base- Romaine Lettuce
Roasted sweet potatoes
Roasted broccoli
Cherry tomatoes, halved
Purple cabbage, shredded
Cucumber, diced
Roasted pumpkin seeds
Topped with Gluten Free Chicken Cutlets (you can omit this and keep it vegetarian, or add other protein of choice)
Whatever else is in the fridge!
Homemade Dressing:
1 Tbsp apple cider vinegar
1 Tbsp olive oil
sprinkle of garlic power, sea salt, pepper, and basil
Instructions:
Mix it all together and your done! How easy is that?!
***Warning: Prepare to get compliments on how great your salad looks!***
I always prepare an assortment of roasted veggies at the beginning of the week so that I have them on hand for recipes and simple snacks!
1 cup unsweetened nut milk (cashew, coconut, etc.)
Dash of sea salt and pepper 2 tsp extra virgin olive oil
Instructions:
Preheat the oven to 350 F°
Add coconut oil to a large non-stick pan over medium heat and sauté the onions and peppers for 2-3 minutes. Add the broccoli and cook for another 2 minutes.
In a medium sized bowl, whisk the eggs and nut milk together. Add the sautéed vegetables with salt and black pepper.
Pour a drop of olive oil onto a paper towel and use it to coat the muffin tins or use muffin liners.
Pour 1/4 cup of the egg/vegetable mixture into each individual muffin tin.
Bake in the oven for 20-25 minutes.
Allow the muffins to cool on a drying rack. Store a few in the refrigerator for the week. The rest can be stored individually in the freezer for the next four weeks.
Thaw by adding to the refrigerator the night before.
I am now in my third week of the Whole30, and as I wrote about on Sunday, week 2 was definitely a challenge for me in terms of motivation, energy, and will-power. Luckily, I wasn’t the only one! Several friends of mine are also mid-way through their Whole30 challenge and we were all looking for something to look forward to. Enter, whole foods potluck!!
We planned a get-together with other whole30-ers to make a delicious meal and share a few laughs! It was a great way to get over the mid-month hump and ease into week 3 together.
Here’s a few simple dishes to take to a party, get-together, or potluck (you can make these even after your Whole30 is over!);
Fresh salad with simple homemade dressing (I like apple cider vinegar, olive oil, lemon juice, salt, pepper, and garlic powder). Not into making your own? Tessemae’s has some good options as well.
Dessert: Try some seasonal citrus fruit (such as blood oranges) with blackberries and pomegranate seeds, topped with unsweetened coconut flakes. Although it is discouraged to “recreate desserts”, you could potentially whip up some coconut cream and add a dollop to your fruit 😉
Beverages: Switch it up with some of these great ideas.
Many of us may have experienced a myriad of questions from family, friends, and coworkers who just don’t understand why anyone would deprive themselves of grains, sugar, alcohol, legumes, etc. for 30 WHOLE DAYS. Critics of the Whole30 state that it’s not healthy to exclude entire food groups, making people at risk for nutrition deficiencies, and a host of other reasons. If you are interested in some of the facts and fallacies behind the Whole30 or Paleo lifestyle, here is a great read from Sustainable Dish that might get you thinking.
My guest post today is from a dear friend who has been on a journey for a healthier and sustainable life. She gives us some insight as to why she chose the Whole30 challenge and one of her favorite recipes.
I decided to commit to a Whole 30 to improve my body image, stop “dieting” and just fuel my body while also hitting the reset button on my health. I get to eat amazing, delicious whole foods each day. One of my favorite dishes to make are whipped coconut sweet potatoes. They are so incredibly delicious, you won’t believe that they are only 2 ingredients.
Whipped Coconut Sweet Potatoes
Ingredients:
3-4 large sweet potatoes
1 can of organic coconut milk
Instructions:
Preheat oven to 425°F
Wash and dry 3-4 large sweet potatoes
Puncture each one with a knife
Place all 3 sweet potatoes on a foil lined cookie sheet and roast until very, very soft. (Usually about 45-60 minutes depending on your oven)
Remove from oven and let sit until cool enough to handle
Once cool, remove and discard the skins
Place the potatoes in a deep mixing bowl
Add ½ can coconut milk and half the fat from the top of the coconut milk (coconut cream)
When you feel like giving up, remember why you started
Week 2 was no doubt a challenging week for me. I felt a little irritable, energy waxed and waned, and I was starting to feel bored. I think this is common when you are making any type of change in your life. At first it’s exciting and new and then, just like any challenge, you start to wonder, “can I really do this for a few more weeks?” Keep in mind that while Whole30 is only 30 days, it is meant to reset your mindset around food, give you the opportunity to try new things and see how your body feels when it eats REAL, WHOLE FOODS. Yes, it is extreme for some, but it gives us the tools to live healthier even after the 30 days is complete.
I also noticed this week that even thought I had planned it all out, there were days where I wanted something else or didn’t have the time or energy to make what I had thought I would. That’s ok… this week I will give you several tips and tricks to help when you feel like giving up.
Leftover Creamy Butternut Squash Soup (from last week’s meal plan) with Trader Joe’s Spicy Italian Chicken Sausage (only one there without added sugar) and Pan-Fried Asparagus
Lunch: Work Lunch – greens with pulled chicken, avocado, pico de gallo, no dressing
Dinner: Seared grass-fed beef wrapped in Prosciutto with leftover avocado zoodles and potatoes
Snacks: Celery with Almond Butter and Golden Raisins, Rx Bar
Saturday/Sunday: The weekends are usually for simple meals and leftovers 🙂
This week we had a special Whole30 Friendsgiving- watch for the post tomorrow!!
Tips for eating out on Whole30
Pick something simple: The more complicated the order, the more likely they are to mess it up!
Don’t be afraid to ask questions about how they prepare menu items- watch the type of fat/oil they are cooking their meats and other items in, as well as added sugar & dairy in sauces, dressings, etc.
It’s best to choose oil/vinegar for salad dressings and hold the sauces and condiments
Places like Chipotle make it easier since you can choose exactly what you get
Ask for seltzer or sparkling water to jazz up your beverage
Try to avoid eating out as much as possible on Whole30. Even though I made good choices when eating out, there were still hiccups, such as the restaurant accidentally put cheese on my salad the first time.
It IS possible to be “Whole30 compliant” by eating Rx Bars and Chipotle everyday, but is it teaching you to make good choices, cook, and eat mindfully? NO. So, my advice is to cook and eat at home as much as possible. Remember, preparation is KEY.
Spray a 13-in. x 9-in. baking dish and arrange chicken, potatoes, sliced onion and lemon slices evenly in pan.
In a small bowl, whisk together lemon juice, olive oil, garlic, rosemary, crushed red pepper flakes, salt and pepper. Pour mixture all over chicken and potatoes. Sprinkle all over generously with additional salt and pepper.
Bake uncovered for about 1 hour, or until chicken and potatoes are fully cooked.
This picture does not do it justice, but this is the view from my lunch container 😉
Recipe adapted from http://laughingspatula.com/easy-roasted-lemon-chicken-with-potatoes-and-rosemary/
1 cup kale (basil or other greens of choice work as well)
3 cloves garlic
¼ cup pine nuts
2 Tbsp lemon juice
½ tsp. sea salt
3 Tbsp olive oil
Cracked black pepper, to taste
INSTRUCTIONS
Spiralize your zucchini and set aside on paper towels so that any excess water is soaked up.
In a food processor, add avocados, kale, garlic, pine nuts, lemon juice and sea salt and pulse until finely chopped. Then with the motor still running, add olive oil in a slow stream until emulsified and creamy.
Drizzle olive oil in a large skillet over medium high heat then add zucchini noodles, cooking for about 1 to 2 minutes until tender.
Add zucchini noodles to a large bowl and toss with avocado pesto.
Enjoy!
I served mine with some baked salmon (seasoned with olive oil, garlic, salt, & pepper)
Here are the recipes that I tried during the first week of Whole30. I think it’s important to get creative and make dishes full of flavor that you are looking forward to (especially since week one away from grains, sugars, etc. can be challenging)! Meal planning is key to setting yourself up for success.
Breakfast(I ate the same thing each day during week one)
Turkey Burger with Grilled Pineapple (pretty self-explanatory. Didn’t think a recipe was necessary)
Meal Prep Sunday:
Oven:
Roast all vegetables (sweet potatoes, brussels, cauliflower)
Bake salmon for salad
Roast butternut squash
Make meatballs for Thai meatball recipe
Other:
Wash all fruits and vegetables and chop as many as you can (within reason)
Cut pineapple
Spiralize zucchini noodles
Pre-portion out snacks (nuts, veggies, fruit) into single serving bags or containers
You can go ahead and portion out the roasted vegetables for the hash. In the morning all you need to do is cook your egg and go.
Make your salmon salads
You can make the butternut squash soup and store it (its easier to get the squash out of it’s flesh while it’s warm)
Everything else should come together fairly quickly during the weeknights!
Here was the meal schedule I followed for the first week (Monday was a holiday so here we begin on Tuesday since meals weren’t very structured on Mon-oops!) ;
Tuesday:
Breakfast: Sweet Potato & Brussels Hash with 2 eggs over-easy
Lunch: Salmon Salad Power Bowl
Dinner: Butternut Squash Soup with Thai Meatballs
Snacks: Apple with Almond Butter
Wednesday:
Breakfast: Sweet Potato & Brussels Hash with 2 eggs over-easy
Lunch: Salmon Salad Power Bowl
Dinner: Turkey Burger with Grilled Pineapple and Spinach
Snacks: Apple with Almond Butter
Thursday:
Breakfast: Sweet Potato & Brussels Hash with 2 eggs over-easy
Lunch: Leftover Butternut Squash Soup and Thai Meatballs
Dinner: Garlic Shrimp Noodle Bowl
Snacks: Apple with Almond Butter, Sliced Pear & Cashews (pre-workout)
Friday:
Breakfast: Sweet Potato & Brussels Hash with 2 SCRAMBLED eggs
Lunch: Leftover Garlic Shrimp & Noodle Bowl
Dinner: Leftovers
Snacks: Apple with Almond Butter, Dried Mangoes
The weekends are usually for simple meals and leftovers 🙂
Ingredients:
