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Meatball Salad (3 Ways)

One of the best ways to create both ease in cooking and a lighter grocery budget is to make different meals from similar ingredients. 

Clients often ask what foods I always have on hand and meatballs are on of those foods on the list. They are such a versatile food that you can sneak tons of veggies into and use in a variety of different meals. 

Some of the ways I enjoy meatballs:

+ with a side of roasted brussels sprouts

+ smothered in marinara 

+ with a side of mashed sweet potatoes

+ on top of rice with green onions and coconut aminos

+ in a bowl with tons of veggies and complex carbs 

These meatballs are moist and veggie-loaded and can be made in bulk to eat on for an entire week. Enjoy and post in comments how you enjoy eating your meatballs! 

Rachel's 6-Veggie Cast-Iron Meatballs

1 1/3 lb. organic beef (I used Costco's organic beef that comes in packages of 1.3 pounds)
1/2 cup ketchup
1 T Worcestershire
1 T plain almond milk
2 eggs
1 cup rolled oats
1 cup spinach, diced
3 cloves garlic, minced
1 carrot, shredded
3/4 cup sweet potatoes, peeled and shredded
1 small onion, diced
1/2 cup mushrooms, diced
1 tsp adobo seasoning
1/2 tsp smoked paprika
1/2 tsp pepper
fresh cracked salt (3-4 turns)

*Mix all ingredients together. Roll into meatballs to fill a 9 x 13 in pan or two cast-iron skillets. Bake at 350 for 15-20 minutes. 

Avocado Meatball Salad 

1 cup banzo pasta (or pasta of choice)
3-4 meatballs
2 cups dinosaur kale (destem, roughly chop and sautee in butter or ghee and sprinkle with adobo seasoning; saute until dark green and softened)
1/2 avocado, sliced
crushed red pepper

*Layer in a large bowl in the following order! Enjoy. 

Kale and Feta Meatball Salad

1 cup banzo pasta (or pasta of choice)
3-4 meatballs
2 cups dinosaur kale (destem, roughly chop and sautee in butter or ghee and sprinkle with adobo seasoning; saute until dark green and softened)
1-2 T feta cheese
crushed red pepper

*Layer in a large bowl in the following order! Enjoy. 

Squash and Feta Meatball Bowl 

1 cup banzo pasta (or pasta of choice)
3-4 meatballs
2 cups dinosaur kale (destem, roughly chop and sautee in butter or ghee and sprinkle with adobo seasoning; saute until dark green and softened)
3/4 cup roasted butternut squash or sweet potato cubs (cube squash, add coconut oil + sea salt and roast on a cookie sheet at 350 until soft)
2 T feta cheese
1 T sunflower seeds

*Layer in a large bowl in the following order! Enjoy. 

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Rachel's Must-Have Meal Planning Ritual + Tips

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Rachel's Must-Have Meal Planning Ritual + Tips

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Like all things in life, I like to approach my meal planning with a sense of wonder and adventure. 

You see, the diet and food industry have waaaay overcomplicated eating. In it's essence, food keeps us alive. But with thousands of food "products" to choose from + the diet industry teaching us that eating is all about numbers rather than nourishment, it's no wonder we are so out of whack in our relationship with food.

When a salad is a punishment for eating too many doughnuts or a means to fast weight loss, eating the salad becomes a negative experience. But if a salad is a sense of enjoyment because of all of the delicious foods you chose to add to it and the feelings of wellbeing it gives you, then the experience of eating that particular food brings a sense of enjoyment. 

My approach as a Health Coach is empowering women to view buying, cooking and eating food as self-care and adventure. This is how I've successfully helped hundreds of women create lasting change in their health. 

These mindset shifts are possible, but they do take time and effort, especially if "healthy eating" has been a source of "punishment" in your life for years. 

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Create rituals around food and meal planning. 

By creating rituals around activities in your life, you add the enjoyment back to the process. Meal planning never came natural to me (I'm a creative individual, not a Type-A planner) until I created a more pleasurable and adventurous experience around the task. 

Here is my current meal planning ritual.....

1. Matcha Latte

  • 1 cup hot water
  • 1/2 cup milk of choice (I use Malk Sprouted Maple Pecan; if your milk has is plain, add a touch of maple syrup to your drink)
  • 2 t coconut oil
  • 1 t Matcha powder (green tea powder)
  • 1/2 tsp maca powder
  • 1 scoop collagen peptides (use RACHELMEYERFITNESS10 to get 5% of your purchase)
  • sprinkle cinnamon 

*Blend for 30-60 seconds until frothy. 

Before I sit down to meal plan, I make this matcha latte. It is so delicious and provides a natural source of mental energy to help me better focus. My other drink of choice for meal planning is my protein mocha. 

2. Music

  • The Gordon Brothers Drum Masters Group (Apple Music)
  • Bose headphones 

Sometimes when I'm working on something like this I like to have music without words. I chose a drum masters group this week because that's what I was in the mood for! I use Apple Music and get unlimited downloads with that. I encourage you to play any type of music that helps you focus. 

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Create an inspiring atmosphere

3. Use an inspiring notebook

  • find a journal with color or words that elicit feelings of inspiration
  • only use that particular notebook for meal planning
  • take notes throughout the week of new foods you may want to try or add recipes you would like to add to your menu
  • use the journal to write out your meal plan 

Other Meal Planning Tips

+ create a "vision" board of pictures that inspire you towards healthier actions that you can look at while you plan your menu (food, mountains, beach, green smoothies, words, etc)

+ repeat meals as needed and cook in bulk (there's no reason to fix a different recipe each day)

+ prep a few things ahead of time each week so you aren't scrambling throughout the week (I NEVER cook lunches the day of; they are always prepared ahead of time)

+ try a new vegetable each week or month (kabocha squash, spaghetti squash, dinosaur kale, brussels sprouts, purple sweet potatoes, celeriac, rutabaga, etc)

+ make a big soup each week (it's a great way to get in veggies and save on the grocery bill)

+ create a Master Grocery List so you aren't starting from scratch each time you plan. these are items you buy on a regular basis and use in a variety of your meals. 

Join us for the 7-Day EmPOWER Project to get inspired in all things meal planning, movement and wellness. I will be taking you on a journey to bring to life the adventure in your soul and showing you how health can be a journey of freedom rather than deprivation and duty.

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Fluffy Morning Buckwheat Pancakes (Gluten-Free)

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Fluffy Morning Buckwheat Pancakes (Gluten-Free)

Around ten years ago when I developed a severe gluten allergy, the first thing that came to my mind was that I was never going to be able to truly enjoy a real pancake ever again. 

Saturday mornings just aren't quite complete with a warm, fluffy pancake with maple syrup running over the edges. #AmIRight??

As I've learned so much about the world of gluten-free baking, I've quickly discovered how delicious baked goods can be without gluten in them. 

In fact, my tastebuds and body now crave it as I don't get the digestion issues, energy crashes or brain fog I once had from gluten treats.

These pancakes are super simple to throw together and rich in nutrients + flavor. You can get create with the toppings and add a fruit mixture of sorts, yogurt, etc. 

After you make them post a picture on instagram or Facebook with the hashtag #IAmSummitFit.

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Buckwheat Pancakes 

1 cup buckwheat flour
1 cup all-purpose gluten-free flour
1/2 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
2 T coconut sugar
2 eggs
1 tsp vanilla extract
1/2 cup plain, full-fat kefir
2 cups almond or cashew milk
1 T avocado oil

Toppings: coconut cream, natural peanut butter, maple syrup, cinnamon 

Mix all ingredients together. Pour 1/4 cup for each pancake on a greased griddle. Flip when bubbles begin to form and serve with coconut cream, peanut butter, maple syrup and cinnamon. 

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3 Ways to Keep Hormones Balanced During the Holidays

I get it....you're either preparing food, traveling, having another "discussion" with an extended family member or running to the store for the 5th time today to grab another ingredient you forgot for the big meal.

Both the change in schedule + interaction with more family causes major anxiety in a large majority of people (yep, I'm in that group).

Why is this??

It's because you already have too much stress and not enough self-care going on in your life and then you expect to add more during the holidays and be fiiiiine.

Here's the deal....you're not going to be fiiiine.

Your body, particularly your hormones, are going to pay the price.

Hormones affect your energy levels, weight, mood, metabolism, digestion, skin and everything in between.

If you really want to enjoy your holiday season with balanced hormones, you're going to need to set some boundaries (ugh), care well for yourself and learn when to say no.

I know, none of your type-A family members are going to like this system of boundaries, but that really doesn't matter.

Here's what I want from you the next two months:

1. Eat foods that energize your system, reduce bloating and balance hormones.

Think half of your plate full of veggies at every single meal. Adding protein and healthy fat to your plate. Not eating the entire dessert but filling up on some blueberries and yogurt instead.

I'm not ruining all of your fun, I'm teaching you how to have fun. Because I promise you won't have fun if you're run down, lethargic, bloated and anxious no matter how much you loooove the holidays.

2. Schedule a self-care habit every single day.

Go on a walk (i need you moving 30 every single day), read a book, go to a coffee shop by yourself, take a hot back, go to a yoga class, get 7 hours of sleep.....

I don't care what it is but it needs to recharge your system. Self-care means you are taking the load off of your adrenal glands and thyroid so your body can keep your hormones balanced.

Not taking care of yourself is your fast track to weight gain, poor digestion, fatigue and chronic disease. And yes, food and fitness are self-care.

3. Say no.

Aunt Sue baked her famous apple pie and cheesecake and biscuits and wants you to eat all of it at every meal.

Your mom, aunt, sister and cousin all want you in different places at the same time.

You have 14 nieces and nephews who are all expecting gifts.

It's family game time (again) but you need a small break.

....you get the idea.

Boundaries are a beautiful and messy thing, but you need them. It's healthy for you and others around you to know that they are not in charge of you and you are not in charge of their feelings.

If you think all of this people pleasing, being everything to everyone and letting other people run your life isn't jacking up your stress hormones, think again.

>>>>>>>>>>>>>>>>>>>>>>>>>>>>

As for me, I'll be doing all of the above as well for the next two months, taking my veggie superfood shots when I'm on the road, getting my sweat on every day, enjoying food without comprising my health and focusing on serving and loving people rather than pleasing them.

Hundreds of women have taken charge of their health through the 6 Power Habits of Summit Fit Academy. Not only will these habits energize your entire life, they help you naturally balance hormones, lose weight and feel confident in your skin without following some "magical" system or counting calories. 

Join us today to get the support you need through the holidays and beyond. 

 

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Morning Protein Mocha

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Morning Protein Mocha

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I may or may not be obsessed with early mornings and cacao in my coffee. 

Mornings feels so fresh and new and full of opportunity.....but the pureness of them can easily get swept away by checking emails, scanning our phones and getting anxious about the to-do list ahead. 

The best way to begin your day away from the screen is to create a ritual that starts your day off with intention.  

It doesn't have to be an hour long (although it certainly can be)....just 5 or 10 minutes to claim you are committed to self-care and a day ahead that will be lived out from the heart rather than rushed through. 

Here's a sample morning routine you may just love:

*make hot drink of choice or a glass of water lemon water (lemon cleanses the live and warm water stimulates healthy digestion)

*grab your yoga mat and find a quiet place in your home with some dim lighting

*sit on mat with your drink and legs crossed, turning your attention to your breath

*close your eyes and take 10-15 deep breaths (proper breathing lowers stress hormones and sends oxygen to the brain for optimal mental health)

*open your eyes, sip your drink slowly and write down 2-3 intentions for your day

Rachel's Morning Protein Mocha

8 oz black coffee
1 scoop collagen peptides (use the code rachelmeyerfitness10 to get 5% off of your purchase; amazing for hair, skin, nails and joints + gut health)
1/2 tsp maca powder (an energizing herb that promotes stable blood sugars)
1 tsp pure maple syrup
2 tsp cacao powder (full of antioxidants which fight off free radicals in the body to reduce chronic disease)
1/4 cup coconut cream (boosts healthy gut flora + fuels the brain via the fat)
1 tsp coconut butter (amazing for gut + brain + adds wonderful creaminess!)

*blend in a Vitamix or other blender until frothy. Pour and sip slowly to start your day off right :) 

Drop a line below in the comments and let me know what morning rituals you are enjoying right now!

Are you needing more support around daily self-care and habits? Join us in the Academy to get the plan + support you need to create the change in your life you deserve!

Not sure where to begin with health, especially with food? Grab my free guide:

The Junk Foodie's 6-Step Guide to Real Food

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Fueled by Chocolate + Chia + Sunshine

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Fueled by Chocolate + Chia + Sunshine

I'm all about simple fuel each day. This means smoothies are often on the menu and I make zero apologies about that. 

For me, self-care is about not overloading my schedule with so many things that I never have time to sit and just be. 

I made this smoothie, put the kiddo to bed and then plopped down in a chair in the sunshine to enjoy it outside. 

If you don't make time to fill your tank back up, you're productivity levels will go down and you'll be grumpy for the majority of your waking hours. 

This smoothie is the perfect mixture of bio-available protein, superfoods, complex carbohydrates and yumminess. 

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Chocolate Chia Smoothie
serves 2

1-2 cups cashew milk
3-4 ice cubes
1 1/2 bananas, frozen
3 T chia seeds
1 1/2 T cocoa powder
2 T collagen peptides
2 T natural peanut butter
1 date, pitted

*Blend all ingredients in a high-powered blender and enjoy outside in the sunshine! 

Pssst....Looking for more ideas on how to improve your overall health?? Grab my free guide on how to Reclaim Energy Levels and Improve Moods here!

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Crockpot Chicken Tacos

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Crockpot Chicken Tacos

Here's how I eat real, whole food on a daily basis:

1. I cook in bulk. 

2. I use my crockpot. 

3. I eat leftovers. 

Faaancy, right??

But you know what, it works. 

I can do all of this really cute and fancy stuff in my business, but if it doesn't make me money, it's worthless. 

If counting macros or restricting food groups is sending you to the junk food isle more often than not (and ground-zero every January), ITS NOT WORKING. 

Stop making your life harder than it needs to be in the food department. If you can't wrap your head around eating whole foods for 3 meals per day, just start with one (and make the crockpot cook it while you're at it). 

You aren't going to create long-term habits by trying to change everything at once. You create change by doing a few things really well until they are regular practices and then continuing to move forward with improvements. 

This recipe is an easy step forward to getting a meal on the table + a lot of leftovers. The meat can be used to make the tostadas I described below or something like soup, casseroles, etc.

Enjoy...and stop being so hard on yourself while you're at it! 

Crockpot Chicken Tacos 

2 1/2 lb boneless chicken breasts
1 tsp salt
2 T cumin
1 onion, diced
1 jalapeno, diced
5 cloves garlic, crushed
2 oranges, juiced
2 limes, juiced
*soft corn tortilla shells, avocado, refried beans, cheese, tomatoes and shredded lettuce to serve

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*Place chicken in a greased crockpot. Add remaining ingredients. Cook on high for 2-4 hours or low for 6. Shred (we shred our chicken in the kitchen aid as shown in picture below) and enjoy with taco shells of choice, avocado, beans, cheese of choice, diced tomatoes and cilantro. 

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*To make tostadas, heat a cast-iron skillet to medium heat, adding avocado oil to coat bottom of pan once heated. Spread a corn tortilla with refried beans + havarti cheese + shredded chicken. Add to pan with oil and fry for 2-3 minutes to harden the tortilla. 

*Remove from heat and add lettuce, tomatoes and avocado. 

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Looking for more energy and balanced moods during the holidays? Get your free guide today on How to Reclaim Your Energy! 

 

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3 ways to get unstuck in life

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3 ways to get unstuck in life

As a Coach, I watch people sit stuck all day long. They truly want change but they continue to play the same song over and over again in their heads....

...I'm not motivated enough to do this.

...I don't know what I'm doing. 

...I've never succeeded in the past.  

...this is too hard. 

I understand, because I used to be one of those people who liked to feel sorry for myself that I wasn't smart enough, confident enough, bold enough, motivated enough to actually make things happen.  

You aren't going to wake up with the change you want.....you have to find it and make it happen. One day, one goal and one step at a time. 

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1. Set goals that scare the crap out of you.....every single week. 

I'm not talking once a year on January 1st....

I need you doing this every. single. week. 

If you think you can sneak by and get unstuck by setting goals that feel safe, you are fooling yourself. 

Guess where you find those feelings of, I CAN TOTALLY DO THIS??.....on the other side of goals that scare the crap out of you. I swear you won't find them playing it safe. 

2. Get around people who don't let you quit on yourself. 

Do you hang around people who play it safe? Who love complaining about being stuck in life? Who rarely make things happen?

You need to find a new tribe. That one isn't taking you anywhere. 

My business took off this past year because I started hanging out people who look fear square in the eyes and keep on going. 

I don't care if you're trying to eat better food, exercise more frequently or work through relationships issues, you need at least one person around you who will never let you play it safe in life.

3. Don't quit until you've learned that new thing or mastered that obstacle....and then keep going. 

You want to learn a new skill in your business. Or go back to school. Or get in control of your daily habits...

...I don't care what it is but don't you dare quit on yourself until you get there. 

Quitting is letting fear win. It's letting our laziness win. It's saying to yourself, I don't care how bad you want this change or new thing in life, I'd rather sit around wishing for things in life. 

The magic thing is, once you start conquering fears around this thing regularly, you won't quit on yourself anymore. 

Because you'll have smashed those limiting beliefs about what you think you're not capable of right beneath your foot (and I mean really smearing them in). You'll move into this space of knowing you can move mountains and do hard things and then you'll keep doing hard things. 

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Oh, by the way, you're going to want to feel good to do all of those steps, so check out my free guide on reclaiming energy levels and balancing moods during the holidays. It's all yours, babe. 

 

 

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Beef and Cabbage Soup w/ Homemade Cornbread

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Beef and Cabbage Soup w/ Homemade Cornbread

One of my favorite things to do on Friday afternoon is whip up a big batch of soup for the weekend ahead. 

The weekends often bring more spontaneous outings and times with friends which can mean I have less time to cook. Having something prepared in bulk is my answer for avoiding eating out all weekend and having a nourishing meal to quickly heat up. 

This past week I picked up a head a cabbage with the intention to make some sort of beef dish with it. The combo of cabbage and beef is one of my favorite food pairings for cold nights. 

Cabbage provides a plethora of nutrients including Vitamin B6 as well as dietary fiber to promote healthy digestion and stable blood sugars

We prefer to saute cabbage or turn it into a soup to maximize it's use and flavor.

This soup took about 15 minutes to bring together and will feed a small family multiple times!

If you're looking to learn more about improving your overall energy levels and balance moods, I created this free guide to show you exactly how I help my clients do that! 

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Beef and Cabbage Soup

serves 8

1 1/3 lb beef
1 onion, diced
3-4 garlic cloves, minced
1 box chicken or beef bone broth (about 4 cups)
1 (14.5 oz) can diced tomatoes with juice
5-6 red potatoes, diced
3 cups cabbage, diced
1 T Worcestershire
1 t cumin
salt + pepper to taste

*Brown beef with onion in a large pot. Add remaining ingredients and simmer until potatoes are softened. Serve with corn bread. 

Corn Bread

1 cup kodiak cakes pancake and waffle mix
1 cup corn meal
1 cup full-fat, plain kefir
1/2 cup honey
1 egg
1/3 cup butter, melted

*Add all ingredients into a bowl and mix until combined. Add to a greased 9 inch cast-iron skillet and bake for 15 minutes or until cooked through. 

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Easy Sunday Crockpot Roast

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Easy Sunday Crockpot Roast

In my humble opinion, Sundays deserve the best of food without the time in the kitchen.

This past Sunday, before we headed out to church, I spent a total of 5 minutes dumping the ingredients below into the crockpot. 

About 5 o'clock, I opened the lid to a roast that was literally falling-off-the-bone.

My husband asked what my secret was for getting the meat so tender....

As much as I'd love to take credit for it, fortunately, I had nothing to do with the work it took to create a mouth-watering meal!

Here's the deal...if you haven't enlisted the good ole' crockpot to cook your meals on the regular (especially on Sundays when you should be napping), you are missing out on one of the best tools for getting nourishing food on your plate without taking time away from your schedule. 

This meal will stretch into many additional meals throughout the week. 

We plan to make the following meals with it:

*add BBQ sauce and serve over roasted potatoes
*turn it into a soup
*make an open-faced sandwich on sourdough bread
*enjoy it with a side of sweet potato home fries

Cooking a few meats in bulk each week is how we manage to always have food prepared without having to spend time in the kitchen every single day. 

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Easy Sunday Crockpot Roast

3-4 lb beef chuck roast
5 whole carrots
6-8 red potatoes, halved
1 onion, roughly chopped
2 boxes organic condensed cream of mushroom soup
1 1/2 cups beef broth
salt, pepper and garlic salt to taste
4 T tapioca starch (for making gravy)

1. Grease a large 6-quart crockpot.

2. Place chuck roast into crockpot + remaining ingredients. 

3. Cook on low for 8 hours and serve! 

4. To make gravy: Strain liquid from meat and veggies. Add liquid to a small pot. Take 1/4 cup of liquid out and place in a small bowl with 4-5 T tapioca starch. Mix well to create a thick sauce. Add back to the pot of liquid and simmer until thickened. Serve over meat and veggies. 

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Weekly Workout Recap

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Weekly Workout Recap

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You leave for the house at 7:30 every morning, work at your desk all day and then spend an hour sitting in traffic before getting home at 6:30.

By the time dinner is over and the kids are in bed you are toast. 

....how in the world is one suppose to squeeze in a workout to all of that?

Modern-day women are not only pulling 40-60 hour work weeks but also taking care of household tasks, running the kids from place to place and trying to maintain relationships in the meantime. 

And you want to know what they are not doing? Taking care of themselves.....

Women are doing it all....except taking care of themselves.

If there are any self-care habits on their list, they land at the very bottom and rarely take priority over what they "have" to do. 

The #1 reason my clients in those same shoes are finding "time" for movement and more green food boils down to one thing....

....they've prioritized self-care. 

They've decided movement is empowering rather than a punishment for what they ate. 

It's this simple (yet difficult) mindset shift that changes everything they do. 

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In this season of life my workouts happen at different times (and places) every day because my schedule always changes. 

What doesn't change is the fact that movement is a self-care priority in my life.

I know that just 10-15 minutes of movement will reduce my stress levels, give me more mental focus the rest of the day and improve my overall strength and heart health so I can do more things I love like climb mountains and chase my kids around with a soccer ball. 

This week my workouts were short and sweet...which means my body is still building lean muscle + strength effectively without spending hours in the gym (I'd much rather be chasing my kids at the park). 

You'll also notice that my Saturday workout was done entirely with my 4-year-old. He did all 4 sets with me and ran around the house for each of our "interval runs". I love that we can spend quality time together in this way! 

Another one of my workouts was done at the park using the monkey bars and a pull-up bar. 

I've simply decided that living my life strong is not optional so whether I move at the park, in my living room or a hotel room, I'm making it happen. 

I just bet you, also, can get creative and schedule 10-15 minutes of movement into that crazy schedule of yours and you'll feel more empowered than ever. 

Weekly Workout Recap 

Thursday:

1 mile run
+
-7 pullups (hammer grip, palms facing inward)
-15 american kettlebell swings (#35 lb)
-12 pushups
x 3 rounds

Friday: rest day

Saturday: (done with my 4-year-old!)

-20 dumbbell thrusters
-20 renegade rows
-20 second run around the house
-20 renegade rows
-10 kitchen table inverted pullups
-20 second run around the house
x 4

Sunday: (done at the park)

-1.3 mile walk to the park
+
-10 pullups
-10 toes 2 bar
-down and back on monkey bars
x 2

Monday: rest day

Tuesday: 

-20 wall balls
-20 burpees
-20 bulgarian split squats (per leg)
x 3

What do your weekly workouts look like?

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5 Ways to Improve Mental Health & Energy Levels

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5 Ways to Improve Mental Health & Energy Levels

Yesterday was Mental Health Awareness Day and can I just tell you....I'm no stranger to it. 

...and as a Health Coach, this topic pops up every single day in my private groups and has some of the best discussion of any subjects that come up.  

Why? Because so many women are struggling with their mental health. 

Whether it's anxiety, depression, ADHD, bipolar, panic attacks, memory loss....our go-go-go lifestyle and lack of nutrition has put extra stress on the nervous system that it just can't manage at times. 

In Summit Fit Academy, we spend a lot of time working on our gut health because of it's link to brain health. It's one of the hottest researched topics in science right now because of the rise in food allergies, autoimmune disease, autism and poor mental health, all which are heavily linked to poor gut health. 

After having my gut health absolutely destroyed from a parasite I picked up from Africa back in 2006, I've spent years rebuilding my gut flora and now teaching others how to do the same. 

The experience left me with permanent autoimmune and IBS issues that I regulate by managing my dietary intake. 

I feel my absolute best when I am gluten + dairy-free for long periods of time. This includes my moods, mental focus, energy levels and digestion. I've found the key is learning new recipes that I and my family love so the focus is on adopting a healing lifestyle rather than one of restriction. 

In addition to removing those two foods, following the 5 steps below makes a tremendous difference on my overall mental state. I'm much more relaxed, focused and energized when I use food and lifestyle to support my body well. Truly, I can't emphasize enough how the actions below change my mental health for the better. 

1. Increase Intake of Magnesium and Vitamin D3.

Magnesium has been shown to relax the mind and body, reduce restless leg syndrome and be a powerful tool for decreasing symptoms of depression. 

Women are notoriously deficient in this mineral and can see immediate improvements upon increased intake. 

Additionally, most people are deficient in Vitamin D, shown to increase your risk for cancers and mental health disorders. Getting 15 minutes of direct sun exposure per day is a great way to improve your levels (hello happy sunshine), but I highly recommend supplementing as most people never get even close to the amount they need for improvements. 

Lastly, it's important to not eat low-fat as this further depletes vitamin d levels in the body. As you'll notice, many of the foods listed below are high in fat! 

Foods high in vitamin D: wild-caught salmon, mackerel and sardines; pasture-raised eggs, raw milk, caviar and mushrooms. 

Foods high in magnesium: dark chocolate, almonds, pumpkin seeds, sunflower seeds, bananas, cashews. 

2. Consume Wild-Caught Fish 3 x Week (or supplement).

The reason wild-caught fish is so amazing for mental health is because the omega-3-fatty acids that are present provide incredible support to the brain. 

Fish that are cold-water raised and fatty are what you're looking for to get that amazing brain boost. 

Fish high in omega-3-fatty acids: (you're looking for wild-caught only for these benefits) Alaskan salmon, mackerel, sardines, Atlantic cod, anchovies, oysters, rainbow trout, albacore tuna, mussels, Pacific halibut, rockfish. 

....someone take me to the beach!!

3. Increase Dark Leafy Green Intake

Dark leafy greens, one of the 6 Power Foods™ in Summit Fit Academy, provide a good source of Vitamin B6, which helps regulate our levels of serotonin. When serotonin is not regulated properly, mood disorders are often present. 

Vitamin B6 also plays a role in developing our neurotransmitters, which is the messenger system for the brain! When neurotransmitters are not firing properly, we end up with a lot of issues in brain health. 

Foods high in Vitamin B6: dark leafy greens (spinach, swiss chard, arugula, kale, etc) grass-fed beef, pistachios, pinto beans, avocado, chicken + turkey breast, blackstrap molasses, sunflower seeds and sesame seeds. 

....again, notice all of the high-fat foods listed! Fat feeds your brain guys!

4. Build a Healthy Gut and Supplement with a Probiotic. 

When mind-health is compromised, it's almost guaranteed you'll find someone with poor gut health. With so many environmental and lifestyle factors working against our gut health, it's important to focus on supporting our microbiome as much as possible. 

Things you can do are replacing high-sugar foods and pastries with whole fruit like berries, apples and grapefruit. Additionally, eating fermented foods like kefir, yogurt, kombucha, sauerkraut and more on a daily basis helps repopulate healthy gut bacteria. 

Foods that support a healthy gut: raw, fermented foods; dark leafy greens, grass-fed/pasture-raised protein, vegetables of any kind, low sugar fruits like berries and apples, good fats like avocado and coconut oil. 

5. Music

Whether its a mood you're in or you just need focus, music has a way of helping you with both. 

I remember in high school my history teacher would play classical music during our tests. As a student who struggled with test-taking and academics in general, the way I was able to focus in his class because of the music was absolutely amazing. 

To this day, if I'm having issues focusing on work, I will create a play list that gets me energized and focused. If I'm needing to relax, I put on the appropriate music to do so. 

P.S. This can be powerful for your kids as well. 

...........................................

If you're struggling to make sense of where to begin with living a healthy lifestyle, Summit Fit Academy puts all of these actions into one course to make sure you are successful at seeing amazing change in your body. We focus on habits rather than restriction so the process is enjoyable and sustainable. Grab your spot today! 

 

 

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Weekly Workout Recap

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Weekly Workout Recap

For me, movement is absolutely a self-care habit. 

I've talked a bit about my journey with anxiety and symptoms of ADHD before, but I don't stress enough how much exercise drastically improves both of those. 

When my mind is feeling all over the place, I ask myself, what habits have I left out today that will help balance things out? Often times I've spent too much time in front of a screen or haven't eaten enough protein and fats to balance my blood sugars or just haven't taken a mental break from work. 

I spent the majority of my time helping women create habits in their daily lives that help them achieve wellness, balance and joy because you are what you do every day. If you spend your days running around like a crazy person....expect crazy. 

You never get to this place of "perfect health"....it's a daily choice to love your body and mind well with good habits. 

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On the weekends, we spend as much time as possible outdoors. This means I use that time to get in movement that is a natural part of our day. Whether its a long hike or some sprints at the park, I love the feel-good endorphins and focus I get from a quick outdoor workout. 

Our oldest has a lot of anxiety around the outdoors right now so this special moment above of him smiling outside among the beautiful foliage was balm to my mommy soul. 

Life can be pretty difficult for our family on a day-to-day basis but there's nothing a good adventure outside doesn't fix for our weary hearts. 

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My Weekly Workout Recap

Wed:

5 pullups
15 wall balls
60 jump rope
x 4 rounds 

Thursday:

*rest day 

Friday:

5 - Pushpress
5 - Front Squats
5- Thrusters
100 jump rope
x 4


**try not to take a break between the 3 barbell moves

Saturday:

-8 Hill Sprints
-Bench Step Ups (20 per leg)
-Decline Pushups - 12
-Jumping Bulgarian Split Squats - 15 per leg
-Repeat strength moves x 2 (after sprints) 

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Sunday:

-7 Mile Hike; 22k steps 

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Monday

-12 inverted pullups
-15 jump squats
-12 med ball pushups
-20 walking lunges
x 4 rounds

**10 intermittent sled pulling sprints (pulling two toddlers....see picture below...lol!)

Tuesday: rest day

 

***Food Log from Sunday when I went on a long hike--(22k steps, 6.4 mile hike with 1800 ft elevation gain; I consume a lot of food on days like these!):

Breakfast:

3 scrambled eggs
1/2 avocado, sliced
1 sausage patty
side of sweet potato fries (leftover)
black coffee

Lunch:

uncured organic sliced ham
gluten-free sweet potato crackers
2 organic gluten-free oatmeal cookies

Mid-afternoon meal:

salmon sushi from Whole Foods
coffee
 

Dinner:

almond crusted chicken tenders
garlic roasted broccoli
arugula + spinach
small side garlic mashed potatoes

Dessert:

gluten-free whole-grain banana bread 

So, there you have it! 

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Cast-Iron Corn Bread (GF, DF)

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Cast-Iron Corn Bread (GF, DF)

I grew up on a 300-acre farm in small town Missouri. Trust me when I say...I know what good comfort food tastes like. 

My grandma used to whip up breakfast biscuits from scratch and then cook them in butter on top of her stove in an old aluminum pan. Nothing beat them. 

I can't recall making cornbread with her, but one of my favorite meals she made growing up was her beans and cornbread. (Proper beans get a little bit of white vinegar on them, of course). I vividly remember sitting around the table with my grandparents eating this meal on a regular basis. Cooking food from scratch was a daily part of their life on the farm, and something that created lasting memories for anyone who spent regular time in their home. 

I love recreating their meals (without Crisco, of course) in a way that both my tastebuds and digestion can enjoy.

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As the temperatures grow cooler and more soups their way to our table, cornbread is a must-have in my book.  

In my humble opinion, food like cornbread just doesn't taste right unless cooked in a cast-iron skillet. 

When  my husband and I started getting rid of toxins in our home like conventional cleaning supplies, junk food and teflon pans, we bought as many cast-iron skillets as possible. They are so easy to clean up and seriously cook some of the best food on the planet. 

The iron pan gives this cornbread a beautiful golden and crispy crust...perfect for melting a big ole' pat of grass-fed butter on top of. 

**If you don't eat gluten-free, you can sub regular flour in this recipe, as well. 

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Cast-Iron Corn Bread (GF, DF)

1 cup gluten-free all-purpose flour (or flour of choice)
1 cup organic corn meal
1/2 tsp baking soda
1/2 tsp salt
2 eggs
1 cup plain almond milk (or buttermilk or regular whole milk)
1/2 cup honey
1/2 cup butter or coconut oil, melted 

1. Preheat oven to 350 and place a greased cast-iron skillet in the oven to heat up. 

2. Meanwhile, mix together dry ingredients in one bowl and wet in another.

3. Finally, mix wet into dry ingredients. Pour mix into hot cast-iron pan and bake for about 30 minutes (uncovered) or until a toothpick comes out dry. 

Serve with one of my favorite soups: Creamy Chicken Pot-Pie, Cheeseburger Soup, Creamy Butternut Squash or Sweet n' Savory Ham Hock Stew

P.S...Want to supercharge your routine, get better foods on your plate and find time for daily movement without going crazy? I thought so..come find out more about the Summit Fit Lifestyle and how habits can transform your life. 

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Cheeseburger Soup (GF, DF)

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Cheeseburger Soup (GF, DF)

We got spoiled with two straight days of rain this weekend. That literally never happens in Denver. 

After spending all day yesterday at continuing education classes for my personal training certification and then stepping out into the cold, rainy weather, I was craving a creamy, hot, flavorful soup.  

Before going home, I stopped to pick up a few ingredients for soup, including nutritional yeast

I had been wanting to experiment with nutritional yeast as it adds a nutty, cheesy, savory flavor (plus loads of nutrition) to dishes that typically call for a ton of processed cheese and milk. Let's just say it did not disappoint. 

You can use it to replace dairy in dishes like alfredo sauce, mashed potatoes, scrambled eggs, chicken dishes, casseroles...you name it! It's loaded in Vitamin b12 and considered an inactive form of yeast. I know, everything about nutritional yeast sounds horrible but just trust me that it's anything but. 

Along with only taking 15 minutes from start to finish, this soup is....

*hearty

*rich in flavor

*protein + healthy fat packed

*creamy

*kid-friendly (my 3-year-old went back for thirds!)

*Summit Fit approved!

Enjoy and stay warm friends! 

Cheeseburger Soup (GF, DF)
 

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2 T ghee or butter
1 1/2 lb grass-fed beef
3/4 onion, finely diced
3 cloves garlic, minced
1/2 tsp smoked paprika
1 tsp salt
1 can tomato sauce
3 T tomato paste
1 1/2 cups raw cashews
2 cups chicken broth
5 T nutritional yeast
green onions (for garnishing)

1. Heat a cast-iron pot to medium-low and add fat, beef, onion and garlic. Saute, stirring frequently as you crumble and brown meat. 

2. When beef is cooked, add tomato sauce, paprika and salt. Stir well and turn heat to low. 

3. Add tomato paste, cashews, chicken broth and nutritional yeast to a high-powered blender. Blend for 30 seconds to puree ingredients. 

4. Add puree to pot with meat and stir together. Cook on low for 5-10 more minutes to allow flavors to blend. 

5. Serve with green onions and a piece of my Cast-Iron Cornbread!

If you're struggling to make sense of this healthy living thing, join us in Summit Fit to learn the power of habit to simplify and supercharge change in your life! 

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Pumpkin Spice Apple Raisin Muffins (GF, DF)

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Pumpkin Spice Apple Raisin Muffins (GF, DF)

It's the first day of fall and since it's suppose to rain all weekend and only be in the 50's for the highs, I knew baking was going to be happening today. 

These muffins are...

*soft 

*perfectly sweet

*pumpkin-y

....and fuss-free. I swear you'll never know they don't have regular flour in them. 

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With our oldest being in school full-time and the craziness of work and such during the week, I really treasure slowing down during the weekends.

During a Saturday in the fall, especially when we are expecting the very rare thing of rain here in the Mile High City, I feel a bit incomplete without a baked good (and a good cup of coffee). 

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The trees are beginning to turn in our front yard and they truly have the most gorgeous yellow color this time of year. Last year was our first fall in this home and I was so thankful that we landed such beautiful fall trees. Every time I walk past my kitchen window this time of year I take in their beauty and let it remind me to slow down and let go as a new season approaches. 

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Often times people are under the impression that in order to live a healthy life, you have to give up all of the delicious foods you enjoy. So not true!

For me, eating gluten leaves me feeling extremely lethargic and irritable which takes the fun out of eating regular baked goods (and life in general). Instead of feeling deprived, I simply recreate my favorite treats with ingredients that serve my body better. 

Health is about enjoying life to the fullest and that may mean you need to make a switch to some different foods and lifestyle choices that help you feel your best. 

I truly believe healthy living should be full of joy and that everyone has to go at their own pace in order to make it sustainable.

Maybe healthy living this fall looks like slowing down more so you can get your stress under control. 

It might be going to your local farmers' market and picking up some new fall foods to learn how to prepare and add to your diet. 

Health might look like swapping out regular pastries for sweet potatoes and butternut squash and creamy morning oats and these delicious muffins. 

The beauty is that you get to decide what steps you want and need to take to feel better every day. 

If you need support in doing so, we would love to have you join us in the Summit Fit community where all of the support, resources and community you need are right in one place! Grab your spot today and feel your best during this holiday season. 

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Pumpkin-Spice Apple Raisin Muffins 

3 eggs
1/2 cup maple syrup
1/2 cup cashew milk
2 t vanilla extract
3/4 cup pumpkin puree
1/4 cup applesauce (unsweetened)
1/2 cup avocado oil
1 cup cassava flour
1/4 cup coconut flour
1 T pumpkin spice
1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 cup raisins

1. Preheat oven to 350 and grease 16 muffins tins. 

2. Place wet ingredients into a medium-size bowl and mix until combined. 

3. Place dry ingredients in a bowl, mixing well and then add to wet ingredients, stirring gently. 

4. Gently stir in raisins and then pour batter into muffin tins. 

5. Bake for 15 (ish) minutes or until golden brown and a toothpick comes out clean. 

5. Serve with grass-fed butter and a hot cup of coffee! 

**batter will be similar consistency of regular muffins mix. If it's too dry to pour into tins, add a bit more almond milk. 

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My Top 5 Gluten-Free Staples + Living Intuitively with a Food Allergy/Sensitivity

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My Top 5 Gluten-Free Staples + Living Intuitively with a Food Allergy/Sensitivity

Bread is delicious...let's just set the record straight. 

But more delicious than bread is feeling good when I wake up every morning and not having chronic cold sores and stomach pains and fatigue and seasonal allergies and anxiety. 

Those effects and more are just some of the things I deal with when eating gluten on the regular. A slice of sourdough here and there usually won't cause these issues for me, but keeping bread around the house leads to eating it more than just "occasionally." 

When I consume a "gluten" pancake, it's almost as if someone gave me a Benadryl mixed with a shot of anxiety. I can literally feel my brain and mood and energy levels go from totally normal to out-of-control really quickly. The more I eat, the worse it gets...and I contribute most of the debilitating health issues I had a kid and young adult to the heavy amounts of gluten I consumed. 

The day after eating pancakes, I'm dealing with stomach issues as it moves through me. I know, yummy. 

When you know that you know that you know that something you are doing or eating is affecting you in ways that diminish your quality of life, it's a no-brainer to make some changes. 

I'm never going to say....I'll never eat gluten again..... it's more like, gluten will never be a staple in my diet because I know it doesn't serve my body well. I live intuitively around the matter because there is a fine balance of doing what's best for my body and being obsessed with every bite of food I eat. For those with diagnoses celiac disease, your best 

If you, too, have similar issues with gluten (or suspect you might), here is a guide to some foods we consume to provide us with healthy sources of carbs (and satisfy those ravenous pancake cravings). 

First off, I live by the Summit Fit Way where the 6 Power Foods are the focus of our menu: berries, healthy fats, grass-fed protein, cruciferous veggies, dark leafy green and fermented foods. By consuming these food groups each day I have endless energy, healthy digestion, clear skin and positive moods. 

Secondly, I don't focus on "treats" as the  bulk of my diet because I want the majority of the foods I eat to be plants and healthy protein, not paleo desserts. I spend more money of gluten-free flours but we also bake significantly less than we used to so I feel it all balancing out on the budget end. 

With all of the said, carbs are extremely important and it feels good to have a list of staples to turn to when you are ravenous for some carbs (or pancakes)...which by the way, you should have zero guilt about. For those of you doing regular workouts, carbs are critical and you will crave them as fuel. 

1. Potatoes

Seriously, potatoes are almost like my oxygen.....gluten-free or not, they are a food group around our house. 

Everything from morning hashbrowns to sweet potato home fries to sweet potato rounds, we often make potatoes for 2 meals per day as we use them as a primary carb source to replace bread. Over time, I have come to crave potatoes as much as I used to crave bread. 

We eat our burgers on top of potatoes, poached eggs and mix it with raw sauerkraut. Potatoes truly go with everything so don't be afraid of them. Carbs aren't bad!  

2. Oats

Whether it the middle of summer or winter, when you're craving a warm carb-o-licious meal, oatmeal always fits the bill for us. 

We love it cold as overnight oats or hot and quick in our instapot in the mornings. I recommend soaking it to make the nutrients more available to you and ease digestion as grains can often be hard to process for some people. 

They also make great protein bars and desserts which you can find a plethora of recipes for on Pinterest! 

3. Cassava and Coconut Flour

Of all of the "paleo" flours out there, these two are hands down my favorite. With a starchy consistency, these flours provide the hearty carbs I'm looking for while mimicking the texture and taste of gluten-based flours extremely well. 

Stay tuned for lots more recipes in the future including a Chocolate Chip Pumpkin Bread recipe! 

Again, check out pinterest for some great ideas on using these two flours. 

4. Pamelas Pancake and Baking Mix

You didn't think we went without pancakes just because we eat GF, did you? This mix contains gluten-free grains, so it's not paleo, but it has a superb flavor and texture and satisfies our pancake craving just as a regular pancake does. 

If you're going for a paleo pancake mix, I recommend Birch Benders out of Boulder, Colorado. Sprouts has the best price for this one! 

5. Cashews and Coconut Milk for Thickening

Whether it's gravy or a creamy soup, flour and dairy, usually make up the bulk of those. We have been learning to create cheese sauces, gravies, soups and more from blending cashews and potatoes and full-fat coconut milk which works amazingly well. 

For example, my Creamy Chicken Pot-Pie Soup and Butternut Squash Soup are knock-your-socks-off amazing and you'd never know they weren't made with flour or gluten. 

6. Good Smoothies

Ultimately, when you are "craving" bread...your body is telling you it needs carbs. Smoothies are a great way to balance an intake of carbs, proteins and fats while satisfying your "sugar" or "carb" cravings. 

I have a bunch of different recipes to choose from on my blog like Chocolate Peanut Butter, Strawberry Kefir, Green and Nuttzo Banana Cream. And the best part....they are all protein-powder free and use whole-food protein instead. 

If you're struggling with how to enjoy food and life again while living with food allergies and sensitivities, we have an amazing tribe of women who will help support you every step of the way and provide the resources, recipes and motivation you need to make amazing changes in your life! 

 

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Overnight Blueberry Kefir Oats

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Overnight Blueberry Kefir Oats

Every morning my oldest reminds me how famished he is as soon as he gets out of bed. 

A couple of months ago I started making him overnight oats so that he could go straight to the refrigerator and serve himself an amazing breakfast all by himself.

Parents...this is a beautiful thing. 

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After going on several camping and road trips over the summer we got out of the habit of making overnight oats plus I wasn't really satisfied with the recipe I had been making. 

Last night, before bed, I put together what might be my favorite bowl of oats yet.

It's creamy and rich and loaded in protein and good fats (ain't nobody got time for low-fat breakfasts). 

Rather than adding yogurt like usual, I decided to go with kefir as it has a much creamier texture along with 3x more beneficial bacteria.

Additionally, I added a scoop of collage peptides to increase the protein factor and health benefits for hair, skin, nails and joints. 

The chia seeds (along with the oats) provide a lovely dose of fiber to keep your digestion running smooth and the hemp seeds reduce inflammation in the body via their omega-3-fatty acid profile. 

Enjoy every bite knowing you have zero breakfast to cook or clean up and are nourishing every cell in your body with real, whole foods. 

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Overnight Blueberry Kefir Oats 

1/2 cup rolled oats
1 T collagen peptides
1 T hemp seeds
1 T chia seeds
3/4 T pure maple syrup
1/4 cup frozen blueberries
1/3 cup full-fat plain kefir
1/2 cup milk of choice (I use Malk almond milk or my homemade cashew milk)

**Place ingredients in a pint-sized mason jar in the order listed....(start with oats, end with milk). Put a lid on the jar and place in refrigerator overnight. 

The next morning, either eat straight from the jar or pour into a bowl. Top with a bit of cinnamon for extra goodness. 

 

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The Beauty of Fall Harvest & Creamy Butternut Squash Soup (DF, GF)

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The Beauty of Fall Harvest & Creamy Butternut Squash Soup (DF, GF)

The past few weeks have been so busy I'd almost forgotten about the fact that fall foods are upon us. 

More than pumpkin-spiced lattes and Halloween and decorating, fall to me is about the harvest.

A few years ago I got the opportunity to be an apprentice on an urban-farm in the heart of Kansas City. That experience gave me an appreciation and understanding for what it takes to grow food and the beautiful varieties of produce that each season offers. 

Tomatoes and cucumbers and peppers are making their way out as a bounty of orange and yellow-fleshed squashes and potatoes are making their way in for the cooler temperatures. 

As the cold months approach our bodies crave more warming and hearty foods to help insulate us from the harsh months of weather ahead. 

Fall is a time to remember the hard work of labor brought forth during the summer and slow down to enjoy it around the table with loved ones. 

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My kitchen was dirty as usual today as I set out to create this soup...but I made an intentional effort to let go of the mess around me and truly be present with the task at hand. 

Preparing food with your hands in your own kitchen has a way of grounding you and reminding you what it means to be human. 

I thought about the hands that had grown the big ole' squash I was now slicing in half and the fact that I often take for granted the work people put into growing and producing the food that I eat every day. 

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The time to cook peacefully these days is less and less with busy kiddos running around, but when the opportunity does present itself, I feel at rest using my hands to prepare a nourishing meal for myself and family. 

As our society has become so disconnected from our food sources and the art of cooking, my passion has only increased to help my clients get back to the basics when it comes to the food they eat. 

Counting calories and macros and drinking protein shakes and obsessing over six-pack abs are simply empty distractions from the thing that will truly bring us back to health: cooking real food. 

My hope is that you slow down and cherish the harvest this fall. Pick up some new vegetables at your local farmers' market or grocery store and learn how to cook them with your own hands.

Better yet, invite over some neighbors to enjoy the fruits of your labor. 

You might just find that your best health is on the other side of a home-cooked meal. 

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Creamy Butternut Squash & Sweet Potato Soup (GF, DF)

1 butternut squash, halved + oil for baking
1 cup cooked sweet potato
1 can full-fat coconut milk
2 cups chicken broth
1/8 tsp nutmeg
1/2 tsp sea salt
2 T butter or olive oil for dairy-free
1/4 cup shallots, diced
2 cloves garlic, minced
sprouted pumpkin seeds + fresh pepper to garnish

1. Preheat oven to 400 (or 425 for sea level). Cut a butternut squash lengthwise (halve), rub with avocado oil and then place face down on a cookie sheet with parchment paper. Next, rub sweet potato with oil and fork. Place on the same cookie sheet. Bake butternut squash for 45-50 minute or until fork tender and sweet potato for 60+ minutes until fork tender. 

2. When squash is cooked through, remove from oven and scoop out seeds to discard. Then, scoop out the squash flesh and add to blender along with 1 cup of cooked sweet potato, coconut milk, chicken broth, nutmeg and salt. Blend until smooth. 

3. Finally, heat a small pot with butter or fat of choice. Saute shallot for 2-3 minutes until softened and garlic for 1 minutes (do not let this burn!). Add to blender with soup and blend one more time to puree everything together. 

4. Garnish soup with pumpkin seeds, fresh black pepper and a sprinkle of nutmeg! 

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Cast-Iron Brussels Sprouts

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Cast-Iron Brussels Sprouts

As one of the Summit Fit Power food groups, cruciferous veggies pack a big punch of nutrients that your body craves. With superpowers of reducing inflammation and cancer-producing free-radicals, cruciferous veggies are not something you want to leave out of your diet. 

I find that the biggest reason people don't eat cruciferous veggies is that they don't know how to prepare them in a delicious way. If you've only had boiled brussels sprouts, I don't blame you for thinking they are disgusting. 

The best way to prepare brussel sprouts is to either saute or roast them. Both methods bring out juicy flavors + add delicious crunch to the vegetable. We find these to be the perfect side dish to burgers, chicken or any other protein choice. 

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Cast-Iron Brussels Sprouts 

2-3 cups brussels sprouts, destemmed and halved
2-3 T butter or ghee
1/2 tsp adobe seasoning (or seasoning of choice)
coarse sea salt + black pepper to taste (I like mine really salty!)

*Heat a cast-iron skillet to medium-low heat. Add 2-3 T butter or ghee + brussel sprouts + seasonings. Stir frequently. Cook until sprouts are browned and slightly softened, about 10-15 minutes. Serve with baked sweet potatoes + my favorite grilled chicken

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P.S..if you have issues digesting cruciferous vegetables like broccoli, these digestive enzymes are amazing for helping you properly absorb and break down the nutrients in your food to eliminate yucky symptoms! 

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