my back to school routine with Equilibria!

 I'm so thankful for my kids being back to school. After two pretty rocky school years in our household, this year is thankfully off to a great start. Both kids are digging in, love being back in a routine and generally our entire household is running so much smoother with a routine. But keeping that routine going can be super overwhelming, for me at least! Homemade dinner and sports schedules and early, early mornings are a lot to juggle with my own commitments and it's easy to feel the pinch. With teens in the house the bedtimes are getting later and later - both theirs and mine - and it's not long before I feel like I'm burning the candle at both ends. Add in the challenge to get a good nights sleep in your 40s (its a THING, ugh) and the whole thing can go south pretty quickly. 

For me, sleep is huge. I am not a great human being when I don't sleep well and I tend to suffer from bouts of anxiety here and there that don't make it better - especially over the past year and a half. I started taking Equilibria for sleep and a general feeling of calm in January of 2020. Along with walking, it's been one of my absolute lifelines throughout the pandemic. I'm incredibly thankful for my CBD routine with Equilibria. 

If you have never tried CBD but are curious about it, Equilibria is such a great place to start. Women founded, they are keenly in tune with the needs of women and are working to bring calm and overall well being to their clients through high quality CBD products. I just love their mission and their team of amazing women. Plus, they have so many products there is truly something for everyone! I have a huge Q & A post from last fall with Equilibria about their products, so definitely check that out! Since then, they have so many new products so I thought I would do a quick refresher here of what I am using and loving from Equilibria... plus, their Labor Day Sale launches today so you can get 20% off sitewide (for everyone) + 15% off that is stackable with the sale for new clients with my code: Jill.gottlgeason 

I highly recommend taking their QUIZ - it's easy and quick and will help identify which products are best for your needs. Then once you get your products in the mail and try them, you can schedule a FREE one on one consultation with a dosage specialist to make sure you are getting the most out of your Equilibria products. These calls are so fun and informative and not sales-y or pushy at all. They seriously have the smartest and kindest team ready to help you!

Here are some of my favorites and why I love them... but don't get overwhelmed but the options. Again, I highly recommend the quiz to get personalized suggestions before you order!

Gel Capsules

I take one softgel capsules before bed each night to help stay asleep all night. I try never to skip a night but if I do accidentally forget to take one, I can totally tell with my sleep quality the next day. A tip I learned from my dosage consult is that these softgels are fat soluble so a little bite of dark chocolate taken with them helps absorption. And I have to say, a little dark chocolate before bed is as great nighttime ritual. ;)

Drops

This was the first CBD product I tried and while I do still use them from time to time I have to say that the gummies have almost entirely replaced the drops for me (more about them below) since the gummies are just so much easier to take. 

Calming Melts

I keep these in my purse for more acute stress. They work super fast and if I'm having a hectic day or find myself feeling like my anxiety is creeping in from running late to an appointment or whatever the day brings, I love having these on me!

Gummies

These are brand new and I've been using them for a little over a week now. I used to take the drops for the hectic afternoons when dinner needs to be made, the kids need to be driven a million places and the house is just HECTIC. Lately I've done a gummy in the early afternoon and I feel much calmer for the crazy after school routine.

Relief Balm

This is a MUST HAVE for aches and pains and even headaches. I use this for a sore neck, any aches and pains from tennis or even for headaches. It smells amazing and just the scent is calming but it also helps with pain almost on contact too. My husband LOVES this stuff and also uses it regularly after workouts. 

Don't forget to use code: Jill.gottgleason for an additional 15% off your first order!

Equilibria CBD Q & A!

 I mentioned on Instagram stories that I've really been loving Equilibria CBD lately and you all had lots of questions! Today I'm going to answer those that I can and then I enlisted my Equilibria Dosage Consultant to answer the questions that I can't. If you ever thought about integrating CBD into your life, I hope this is a helpful post. And if you are interested in giving Equilibria a try you can get 15% off your first order with code: jill.gottgleason or use this link!

My Journey with CBD

I started taking CBD about 2 years ago after my husband did some research and thought it would be helpful for my (usually) low levels of anxiety. He did a ton of research and ordered drops for me and I instantly realized how helpful it was to me. I have never done any type of drugs, marijuana included, so I was nervous about taking CBD but in the end I'm so glad I did. The original brand I was taking was really cost prohibitive so I quit for a while. Then when a friend of mine online mentioned Equilibria, my husband and I did some more research (you can find out about their third party testing right on their site) and I started with their balance box in January of 2020. 

What is CBD?

I took this directly from the Equilibria page because I think it's a super easy and succinct explanation.

CBD is short for cannabidiol. It is one of over 150 naturally-occurring compounds (aka “cannabinoids”) found in the Cannabis Sativa plant. 

 

The Cannabis Sativa plant is bred and grown in two different ways: 

1. As “industrial hemp” with less than 0.3% THC content. Which makes it a completely federally legal agricultural crop in the U.S.
2. As “marijuana” with up to 30% THC content. THC is the psychoactive part of cannabis. And in higher amounts, it causes the intoxicating “high” effect. 

Bonus Fact: Equilibria’s advanced genetics program works to ensure the benefits of medical marijuana while falling under the legal limit of THC. The best of both worlds! 

Most notably CBD helps regulate mood and sleep. For me this has been key with my anxiety.

How I use it!

Everyone will use it differently and you need to experiment with it a bit to figure out what works for you. That is where your Equilibria Dosage Specialist can help you. I started with the Balance Box in Mint and experimented from there. Currently I take two soft gels before bed to help me STAY asleep since I don't have problems with falling asleep but waking up in the middle of the night and not being able to slow down my mind is my biggest sleep problem. The two soft gels at night has helped me immensely. Then I do a dropper if/when I feel anxious. Sometimes that is before bed, sometimes it in the afternoon when the house is super hectic and dinner needs to be made and kids need to be driven places and it's all overwhelming to me - one dropper helps me take a breath and not go into full anxiety mode. When the chest flutters strike I take a dropper, which is only about 1x a day, sometimes 2x a day. This is just how I like to use it... everyone will be different. 

I also LOVE their bath products. The Bath Bombs and Bath Salts smell incredible and are great for unwinding after hectic days.

Lastly my husband and I are really pleased with the results of the Relief Cream. It's GREAT for sore muscles (I use mine on my neck and shoulders) before bed or really any time of day and it smells great too. My husband uses it on his sore muscles after working out. And you can use the Relief Cream for headaches too. I just rub it all over my forehead and temples (where I usually get headaches) and find that it helps.

You all had some great questions for my dosage specialist so let's get to those... every customer gets access to a dosage specialist which is super helpful.

You can get 15% off your first order with code: jill.gottgleason or use this link!

Q. Where do I start? I'm a little nervous to start. 

A. We always recommend starting with the Starting Routine instructions found in your box for 5-7 days, then meet up with your Dosage Specialist to discuss and customize your routine further.  The starting routine is typically 1 Softgel in the morning with breakfast and 1 Full Dropper (10mg/1mL) of Drops at night.  This routine is a great way to start low and slow -- we always want our Members to start out VERY gently and comfortably, so we've crafted this starting routine to be an easy, gentle way to start -- even if you're nervous/scared/totally new to CBD! Then during our Dosage Appointment on the phone, we'll talk about your experience and suggest any changes to your routine.  

Q. Can I take CBD with other medications?

A.  We always check medications in a Drug Interaction Checker before our Dosage Appointments.  The Drug Interaction Checker tool will tell us if there are any known interactions with CBD -- and if a Member wants to speak with our on-staff pharmacist after our appointment, they have that option as well!  Our pharmacists can help answer any questions about CBD and medications.  The Dosage Appointments exist to help educate our Members on their products, explain how CBD works in the body, and make any recommendations based on their health and lifestyle goals.  We always encourage women to speak with their doctor and keep their doctor in the loop when adding in a new product like CBD.  

Q. I'm nervous about possible allergic reactions - is there anything I should know?

A. We typically do not hear of folks being allergic to CBD itself, however we may hear of women who are sensitive to the terpenes (or essential oils in the cannabis plant).   If there is a sensitivity issue that arises (like dry mouth or dry throat) typically we see these issues resolve themselves after the first week of use, as your body gets more used to the CBD routine. 

Q. Will I feel high? Does CBD show on drug tests?

A. Our CBD is labeled as "Medical Grade, Organic, Full-Spectrum CBD" -- meaning that there is a tiny trace amount of THC.  The trace amount of THC is definitely not enough to get you high!  Our formula has a federally legal limit of THC (under 0.2% THC) -- to get high from THC, you would need at least 10%-15% of THC.  So we do not worry about our Members feeling "high" from our formulation.

If drug tests are a concern at your workplace, we always suggest buying an at-home THC test-kit to test for yourself.  While it's not likely that CBD could cause someone to flag on a drug test, it theoretically COULD happen, so we always want our Members to be aware of this.  (Feel free to check out our FAQ's for more info!) 

Q. Which is better - the roller or or relief cream for headaches?

A.  Both the Rollerball Duo and Relief Cream can be effective for headaches/tension-aches!  If I have a really intense headache, I reach for my Relief Cream because it packs a punch with 500mg CBD + arnica and essential oils.  I like a thicker-style balm for really tackling tough headaches!  The Rollerball Duo can be used in a similar way, but it's a little more delicate and has a thinner base oil, so I like it for rolling on my temples, eyebrows, and jaw.  Great for when I'm out and about -- yet want some relief! 

Q. CBD gives me heartburn, what am I doing wrong?

A.  If CBD is causing heartburn, it may be that the MCT oil base is causing the issue -- many women find that eating a small snack with their CBD really helps! Typically if an effect like heartburn does present itself, it usually resolves within the first week as your body gets more comfortable with the CBD routine.  

Q. How does CBD work?

A. CBD works by interacting with a series of receptors in our Endocannabinoid System.  The Endocannabinoid System (also called the ECS) is an umbrella system that manages all the other systems in our body, including our sleep cycle, our hormones, our immune response, etc. -- CBD's role here is to help get this master system back into balance!  CBD also directly combats Cortisol, the stress-hormone and helps our body preserve anandamide (also called "The Bliss Molecule").  We often hear from women that CBD helps them "feel more resilient to stress" 

Q. Are there withdrawl symptoms if I skip a day?

A. The World Health Organization has an official report on CBD and says that CBD has a generally safe profile -- with no potential for overdose or a habit-forming quality.  We stress consistency when taking CBD, because we want to build up our internal storage of CBD in order for it to work properly!  For more on why to take CBD daily, click here. 

You can get 15% off your first order with code: jill.gottgleason or use this link!

baked apple recipe!

 I've been making this baked apple recipe for my family FOREVER. It's so easy and delicious and it's definitely a family favorite. I quick put it up on my stories a few weeks ago and you all wanted allllll the details and I'm still getting DMs about posting the recipe. So I thought I would make it official and post the recipe here for future reference.

This recipe is also super versatile. You can serve it with ice cream for dessert or simply as a side dish on a cold fall night (it really warms you up!) and of course it also makes a great Thanksgiving or Christmas side dish as well. And I'll be honest, it makes a pretty amazing afternoon snack on a Saturday too! It makes the whole house smell amazing too. It's a unicorn friends!  It's also so ridiculously easy... let's take a look. Also, before we get started... here is a link to my sweater, I am in my usual size small, it looks like this exact color is sold out.

I start with 4 simple ingredients... apples, cinnamon, sugar and BUTTER. Butter is really the secret ingredient here and I learned this from the mother of one of my college roommates when she had us over for Sunday dinner once. It makes the apples super creamy tasting and delicious. 

For the apples I chose a typical baking apple that is slightly tart. Here I used Spy apples. They were perfect. I know there are a lot of by-the-book cooks that insist on taking the skin off the apples. But I for one am lazy AND I like the texture of a skin on apple so much more. But feel free to remove the skin.

I chop the apples into bite sized pieces and for this batch I filled an entire casserole pan, since these apples don't last long in our house it's always better to have more on hand. If you don't finish them all, they refrigerate well or you could even freeze the leftovers. But spoiler alert: you probably won't have leftovers.

Then I add the cinnamon and sugar right over top of the sliced apples. You could put them in a separate bowl and stir it all together, but again, I'm lazy... so I just poured it over top and let it sink down as it bakes.

You can't forget that butter! I take the pats of butter and also layer them right on top of the cinnamon and sugar. It will melt into the apples as they bake. YUMMMMM!

Then once they get out of the oven a quick stir to move around the butter, cinnamon and sugar and you are set to go! You can top with ice cream for dessert or serve as a side dish. Recently we did steaks, squash and apples for dinner. It was insanely good as a fall meal. For Christmas or Thanksgiving you could add a few cranberries to the top for a festive touch.

Here's the recipe:

16 small/medium baking apples (I used Spy)

1/3 cup sugar

1 teaspoon of cinnamon

6 tablespoons of butter

Bake at 425 for 35 minutes for apples that still have a bite or 45 minutes for a more applesauce finish.

That's it!

4 day food journal!

The number one request I have gotten since starting Faster Way to Fat Loss over a year ago is to post a food journal! I have tons of meal ideas here, two big Q&A posts here and here, I chat about my favorite protein shake recipes here and the snacks we love in THIS post - but you all really still wanted to see it all come together for a full day!

Today I am filling you in on four days of my food journal... two low carb days and two regular days. As part of the Faster Way to Fat Loss program you will eat a few days a week low carb and the remaining days will have PLENTY of healthy carbs. This isn't the KETO diet (which can be difficult to maintain) but instead this program focuses on carb cycling. So it's taking advantage of some of the benefits of the KETO diet on a low carb day but making it extremely approachable by limiting the days you have to eat low carb.

I have been hesitant to write this post for a few reasons so let's talk about some things to keep in mind with this "food journals." My macro calculations will be different than yours. Everyone in Faster Way has similar macro percentages but different macro totals.  I won't include servings sizes here because again - everyone's macro counts are different. If you want to recreate a day here I suggest taking your own macro goals into account and then enter the meals into My Fitness Pal BEFORE you eat them to tweak what works for your macros. I've also been hesitant to post these because I'm NOT PERFECT. There is no such thing as a "perfect" day for me for food. I often repeat meals, munch on too many snacks, have a huge appetite or a small appetite or just in general don't make the best decisions.  I'm human, basically.  Also keep in mind that while the program calls for dairy free and gluten free I don't follow that anymore. I was about 90% DF/GF for my first round but now I eat both in moderation.

As you can see from my food log - this program is so easy to follow as a lifestyle. I'm not limiting carbs to the point of frustration, I'm still enjoying LOTS of yummy carbs, lots of delicious meals and there is plenty of room to hit the drive-thru or eat out from time to time too. It's ALL about balance. I have good days and bad days and good meals and so-so meals but it all balances out. It's also NOT about putting tons of guilt on the food we are eating. This program has taught me how to splurge, when to pass on the treats and when to work treats into my schedule too.  We eat a lot of turkey (ground turkey!) these days... I realized once I pulled this post together. But if chicken or beef or pork works better for your family - feel free to swap out the turkey for what you prefer. The Faster Way lifestyle does not dictate the exact foods you eat... instead it teaches you how to enjoy the foods you like best as it works for you and your family.

Also since I follow a 16/8 Intermittent Fasting protocol - meaning I fast 16 hours a day and fulfill my macro goals in 8 hours a day - I get questions about "breakfast" and "lunch" and how I plan for them. Even with Intermittent Fasting I eat 3 full meals a day and usually one snack too. Other gals do it differently - this is just how I do it. I usually break my fast at 11am with Breakfast, then eat Lunch at 1 or 1:30 followed by a Snack at about 3pm and then Dinner at 6pm. If I have any macros left over I will have a small snack after dinner as well and then be done eating by 7pm.

Also friends! Keep in mind that the next Faster Way round starts SOON! You can sign up here - you won't regret it... and if you have any questions feel free to comment here, email me, dm me - whatever works. I am happy to answer any questions!

Day 1 - Low Carb

Breakfast 

Chia Pudding 

You can find my chia pudding recipe here. I like it with raspberries, blackberries, slivered almonds & cacao nibs on top.This is my favorite low carb breakfast! The chia, berries, almonds and cacao nibs are FULL of fiber which balances any carbs that are present. 

Lunch

Turkey Taco Salad

We had tacos for dinner last night so I take the leftover meat and make a quick salad with greens, avocado slices and a little shredded cheese on top. I like to use salsa as a salad dressing.

Snack

Kombucha & Skinny Dipped Almonds

I love kombucha and while it's not super low carb I can usually squeeze it into my macros as a low carb treat. Skinny Dipped Almonds are also my favorite low carb "treat." These two take care of my mid-day carb cravings.

Dinner

Asian Turkey Lettuce Wraps

This is a family favorite - everyone goes nuts for this super easy combo! I usually double or triple this recipe because my family eats so much of it and I like to have left overs. 

Day 2 - Low Carb

Breakfast

Almond Milk Latte & Egg Bites

If I am on the go for low-carb day this is my go-to combo from Starbucks. It's not the best, but it's not the worst. I will order a Grande Almond Milk Latte with Sugar Free Vanilla syrup (I take mine decaf) and order the Sous Vide Egg White Bites too.  

Lunch

"Snacking Plate"

This is one of my favorite ways to eat lunch. I just take a bunch of random items from the fridge and pantry and it's a meal. For this one I did salami, celery sticks filled with cream cheese, spicy pickles, raspberries, half an avocado and chili lime cashews. This platter has plenty of fats (which are important for feeling full on low carb day), protein and fiber.

Snack

Almonds

I'm not a huge fan of plain almonds but I am driving the kids around after school and feeling hungry and find some my husband has stashed in the glove compartment! They do the trick!

Dinner

Meatballs & Zoodles

Meatballs and zoodles (zuchhini spirals that look like noodles) is another super easy go-to low carb meal in our house. I make regular pasta for the kids and my husband and I enjoy the zoodles. It's a classic meatball and pasta meal made low-carb friendly. I like a little sprinkle of cheese on top too.

Day 3 - Regular Day

Breakfast

Chocolate/Banana Protein Shake

This is my go-to breakfast almost every "regular" day. I usually add spinach to mine and sometimes I will do a scoop and a half of protein powder instead of just one scoop.

Lunch

RX Bar, Green Juice, Collagen Peptides

I'm in the car all day for appointments and errands and have to eat on the go. In a pinch I will grab an RX bar, a green juice and a packet of collagen peptides and keep them in my car until lunch. It's not perfect, but it's not terrible either.

Snack

Kombucha & Microwave Skinny Pop popcorn

Kombucha is my favorite and I love it for an afternoon snack. The microwave Skinny Pop popcorn is a fun afternoon treat that fits my macros great when I need some extra carbs.

Dinner

Mediterranean Turkey Burgers & Bagged Salad

Our family is nuts for this turkey burger recipe. I will eat mine with half the bun - open face style. I always grab plenty bagged salads at Trader Joes for the week. They are so easy to serve with dinner without buying a million ingredients.

Dessert

Red Vines

I had three Red Vines after dinner and they were DIVINE. Not the BEST way to spend my carb macros but a girl has to live a little!

Day 4 - Regular Day

Breakfast

Chocolate/Banana Protein Shake

I am a creature of habit!

Lunch

Salmon & Salad

I'm meeting my husband for lunch and my go-to for eating out and staying healthy is ordering a salad with grilled salmon. It's one of my favorite combos and it's usually pretty easy to calculate the macros  by looking at the portion before digging in. I will get the dressing on the side to help calculate the macros on that.

Snack

Starbucks Refresher & RX Bar

I'm out and about again and need a snack on the go. The Starbucks Refreshers are my weakness. I try to save them for just a few times a week. And I always have RX Bars in my purse.

Dinner

Breakfast for Dinner

My kids love this meal and it's such a cozy meal on a winter's night. I use Kodiak cakes that are packed with protein to make waffles, frozen fruit warmed up in the micro for "syrup" and make some eggs for the side.  It seems like a treat but it fits my macros perfectly for the day.

healthy living: 4 easy low carb meals!

Many of us set goals in the New Year and often times they involve eating better, but how are you doing now that January has already passed us by? Being realistic and flexible with your nutrition plan as well as finding quick, easy, and healthy recipes to add to your family's meal rotation is one way to make sure you stay on track with a healthy lifestyle. Check out these easy lower-carb but delicious meals below if you are looking for some new food inspiration! 

(above)  Bell Pepper Pizzas 

 I was brainstorming ways to make a healthier version of one of my favorite foods (pizza) and almost used portabella mushrooms but decided to go with bell peppers instead as the "crust". I made these for the first time recently and can already say with certainty that they will be at least in my monthly meal planning rotation. Did you know that bell peppers actually have more vitamin C than oranges? With this recipe, you will literally eat an entire bell pepper in one sitting. Add on a side salad to up the nutrient density and satiety factor of the meal even more. The whole family will like this recipe and you could always use English Muffins for some of them instead of the bell peppers for the kids. 

 To Make: Cut the top off of the bell peppers and cut them in half. Remove the seeds and veins. You may need to trim some extra off of the side of the pepper to make them flat and easier to top. Top the pepper halves with pizza sauce, cheese (full-fat melts the best), and toppings of your choice (I used onion and nitrate free Pepperoni). Bake on 375 degrees for 10-15 minutes or until cheese starts to brown a bit with an option to broil for a couple minutes at the end to crisp them up. 

 (above) Taco Lettuce Wraps 

 This is another recipe that the whole family will enjoy and you can always have some taco shells or chips available to make "real" tacos for family members who aren't looking for a lower carb meal. When buying ground beef, I always suggest buying grass-fed beef as it is more nutrient dense than conventional beef. 

 To make: Cook ground beef (add in some onions and peppers for more nutrition if desired) and sprinkle in taco seasoning. Mash up an avocado with lime and salt for a quick guacamole. Wash the romaine leaves and use them as taco shells. Top the romaine with the seasoned ground beef, guacamole, salsa, and whatever other toppings you want! Sometimes I will crumble just 1-2 tortilla chips onto the lettuce wrap for a little crunch. 

(above) Sundried Tomato Turkey Burgers

Let's be honest, regular turkey burgers can be a little boring and bland, but these turkey burgers with sundried tomato and feta added in are super flavorful and delicious. I would suggest getting the sundried tomatoes that are packed in olive oil because this helps keep them from drying out. You can usually find these in the tomato sauce aisle. You can serve the burgers on a bed of spinach or mixed greens and top with a basil aioli (basil mixed with mayonnaise). I used the tube of basil that you can find in the produce department since it's not basil season. For a higher carb option serve with sweet potato fries (homemade or frozen). 

 To Make: Combine 1 pound of ground turkey in a bowl with about 1/4 cup of feta cheese and 1/4 cup of chopped sundried tomatoes. Sprinkle in other seasonings as desired (like salt, pepper, and garlic powder). Make the mixture into 4-6 patties and grill on both sides until they reach an internal temperature of 165 degrees F. 

(above) Cauliflower Egg Fried Rice 

 I'm all about frozen cauliflower rice because ricing your own cauliflower makes such a mess in the kitchen. This cauliflower "fried" rice couldn't be easier and you can season it however you want. You can leave the peas out and replace with broccoli or bell peppers if you are looking to keep the carbs super low. 

 To Make: Sauté the onion and carrots in oil of choice (I suggest olive or avocado oil + a little sesame oil). Mix in the frozen cauliflower and peas and cook down until they are warm. Add in some tamari or soy sauce and garlic powder for flavor. For the eggs, crack them into a bowl and whisk them up with a small amount of water. Move the cauliflower mix to the side of the pan to leave an open space for the eggs. Scramble the eggs up and mix into the cauliflower mix. Enjoy!

Kelsey Stricklen, MS RD CLT is a Registered Dietitian who specializes in women's health and food sensitivities. She runs a  virtual private nutrition practice out of Grand Rapids, Michigan. You can find here at Root Functional Medicine online or on Facebook. 

4 easy & healthy weeknight meals!

Making dinner every night is admittedly NOT my favorite thing. Although I will admit I go through phases... sometimes it's less enjoyable than others. When I am in a funk with dinner ideas or just really short on time I love coming back to the basics with easy meals that contain just a few ingredients, are definitely semi-homemade and that are healthy too.  I usually plan about 4 meals at the beginning of the week. I figure that gets us Monday to Thursday if I make one every night, or Monday to Friday if we end up doing leftovers or cereal one night, and Monday to Saturday if we add in a cereal night AND eat out one night. So usually 4 meals has us about covered for the week. We like to eat TWO of those nights low carb. So for today's recipe round up I've got two low carb meals and two macro balanced (macros are Fat, Carbs & Protein) meals.  Since we follow the Faster Way to Fat Loss program in our house - this works best for us! I used to not like the low carb lifestyle or low carb meals in general but I'm starting to really enjoy them.  Also note that while the FWTFL program calls for gluten-free and dairy-free, these recipes have a little gluten and dairy. We followed the GF and DF plan our first round and have slowed added little bits of it back in. In general we've found that a little bit of diary or gluten goes a long way for enjoying a meal!

These meals are definitely NOT rocket science or anything special at all... just a glimpse into how our family eats for one week. I am all about finding the fastest and easiest way to get a healthy meal on the table. So this is how we do it!

~~~

above: LOW CARB Shrimp & "Grits"

This recipe or formula has been circling the internet and it's one my husband and I love (my kids are still a little iffy on it, to be honest).  I simply sauté the shrimp with a little Chile Lime seasoning and while that is going I get the Smashed Cauliflower (similar to mashed potatoes, or grits but it's cauliflower) going on the stovetop with a little butter and about an ounce of goat cheese.  Then I warm up the green beans in the micro for a few minutes and seriously this meal is on the table in about 15 minutes.  I serve the Smashed Cauliflower in a bowl with the shrimp and green beans on top and it's SO good!

above: LOW CARB Meat Balls and Gnocchi

For this recipe I depend again on cauliflower with the Cauliflower Gnocchi from Trader Joes.  I will admit that this has a little more carbs than the Cauliflower Rice or the Smashed Cauliflower - so watch the serving size on this one. For this recipe I roasted the tomatoes on the same pan I warmed up the pre-cooked meatballs.  Then I filled a bowl with the gnocchi, meat balls and roasted tomatoes. I topped it with sliced basil and a little goat cheese (a little goes a long way). This recipe had us licking the bowls!

above: Breakfast for Dinner

As a little winter treat I recently whipped up breakfast for dinner for the family. I love these Kodiak Cakes Power Cakes because they are a great source of protein and will actually fill you up.  And the best part is my kids can't tell the difference in taste between these and regular "pancake mix".  We prefer breakfast for dinner with waffles, but pancakes work too! Instead of sugary syrup I always like to warm up some frozen mixed berries in the microwave. It tastes SO delicious and is so much better for you than syrup. Then I whipped up some scrambled eggs and voila! Dinner!

above: Soup & Salad

One of my favorite combinations for lunch or dinner is soup and salad. To make sure I am getting all my macros in I always like to add a little protein. This is another super QUICK meal for when you've got to eat and run to kids sports or whatever evening activities. I always keep a few bags of salad in the fridge and some soup from Costco in the freezer.  You can bake up a big batch of chicken and have it for the week or freeze it as well but sometimes snagging a few precooked chicken breasts is too easy to resist.  This meal comes together in minutes and is so delicious and way cheaper than feeding the family at Panera.

my EASY chia pudding recipe and a ONE YEAR update!

I've posted a few times on Instagram Stories about my favorite LOW CARB breakfast or snack these days... CHIA PUDDING and so many people have asked for the recipe so I figured I would post it here for you. It's hardly even a recipe is SO easy and since it's my low-carb go-to I keep it really simple with just two main ingredients and then I add toppings to beef it up a bit.

I simply mix ONE part chia seeds with THREE parts almond milk or coconut milk, oat milk, etc works great.  I usually whip up a batch once a week to have on hand for days where I eat low carb with the FWTFL plan. You will want to make sure you mix up the ingredients the night BEFORE and then stir it again a few times before you plan on eating it. It takes a full 8 hours or so to come together. For a usual batch I use the 1:3 ratio and mix 1/4 cup of chia seeds (I find mine at Trader Joes but you can buy them online too!) and 3/4 cup of almond milk.  Then my husband and I will eat off of it for a few days.  Chia pudding makes a great meal or snack. It's high in protein and REALLY high in fiber making it carb neutral. (the fiber cancels out the carbs)

As you can see above I usually mix a variety of toppings in to give it some more personality... think of it like making a yogurt parfait and add toppings like berries which are also high in fiber making them a great low-carb choice, nuts or my favorite Cacoa Nibs (also carb neutral since they have so much fiber!) these taste like unsweetened chocolate. So they are a delicious and healthy alternative to regular chocolate.  I also find them at Trader Joes but you can easily stock up online too!

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It's so hard to believe that it has been ONE YEAR since my husband and I started living the Faster Way to Fat Loss lifestyle. I can hardly believe it's gone so fast and that we are still 100% loving this program.  I mean, a year ago I was the BIGGEST SKEPTIC.  

Long story short: At the beginning of 2018 I was staring down my 40th birthday. I was also gaining about 5-7 pounds a year and tracking calories, working out more and even severely limiting calories was having ZERO effects on my waistline. I figured it was just my age and metabolism, so I surrendered and bought bigger pants and bras and swimsuits, etc. all the while feeling pretty crappy about it. I just KNEW this couldn't be my best life but I had NO IDEA how to fix it. Nothing was working. 

I had witnessed a few bloggers have amazing success with their weight loss through the Faster Way but still dragged my feet. I felt like I had already "tried everything" and asked "how would this program be different?" My husband was feeling similar... so when I mentioned it to him he immediately said we should do it. I was MUCH more hesitant. Even after signing up I immediately regretted it. I told him the week before we started that it was NEVER going to work and that I already knew I was going to quit.  I laugh at it now, but at the time the feeling of defeat was just so overwhelming.

Fast forward a year and we both have NEVER felt better... we feel strong, healthy, energetic and YOUTHFUL.  In fact we always say it, but in our 40s we feel better than we did in our 30s. 

So WHY IS THIS PROGRAM DIFFERENT? WHY DOES IT WORK? First off this program is like nothing you've ever tried. It's a combination of macro tracking, carb cycling, intermittent fasting and if you choose: targeted workouts, as well. If all that sounds like another language to you - don't worry! You will learn all you need to know and along the way I promise you will CHANGE the way you look at food and how you fuel your body. And ultimately CHANGE how your body burns fat - thus, losing the weight. This isn't about getting "skinny" - this is about getting STRONG and feeling your best. 

I will be the first to say that yes the program is a little pricey... but it rounds out at about $4 a day, which let's be honest is less than our daily Starbucks run costs. And in the end you will learn a complete road map to losing the weight and keeping it off - FOR LIFE.

So what is life like one year after beginning this program? I had AMAZING success when I started the program last year at this time. I will show my before and afters below! I did two rounds (the second was to keep up with the accountability from the first round, but wasn't mandatory. I just found it to be super helpful) then later this year I joined the VIP program (a monthly program that takes the system to the next level for those that have completed two or more rounds). I have had bad days... of course I have! I have even had bad months - like when we were moving and we all lived on pizza for two weeks.  But whether I have a good day or a bad day... a good week or a bad week the BEST PART OF THIS PROGRAM is always, always having that road map to get back on track. I've learned that a bad day or week won't derail me, the program is always waiting for me on the other side and GONE are the days of feeling helpless when it comes to taking off the extra pounds. I KNOW how to do it. Even if I don't follow the program 100% I still KNOW IT WORKS so that when I'm ready to hop back on, I do it effortlessly.

I can't stress enough the positive impact this program has had in my life and I can't not encourage you enough to JOIN ME! I wouldn't talk about this program so much if I didn't absolutely believe in it. If you felt like I did: bloated, defeated, bewildered on how to live healthy - then THIS PROGRAM IS FOR YOU.  Seriously! Join me for the next round! You won't regret it! 

And to prove it works... here are my before and afters:

The left photo is my "before" on January 1, 2018. The middle photo is after one round where I lost 9 inches and 10 pounds. The right photo is after TWO rounds - I lost no weight in my second round but did lose 5 more inches and as you can see, a lot more tone.

4 healthy and delicious fall meals!

With the busy holiday season coming up, some quick and healthy meal ideas are a must! Enjoy some of the seasonal flavors from butternut squash, cranberries, and apples below! 

Quinoa Harvest Bowl 

This meal is a prime example of the fact that you don't need to follow a detailed recipe to get a tasty meal on the table. Learning simple cooking processes will help you out more in the long run than always trying to follow a detailed recipe to the T. I was strolling through Trader Joes when I spotted these pre-chopped bags of Brussel Sprouts and butternut squash spirals and realized they could create an easy and flavorful plant-based meal. A few fun facts about quinoa: 1) It's a seed, not a grain 2) It's naturally gluten free 3) It's higher in protein than most plant-foods (about 8 gram of protein/cup). 

To Make: Heat up the quinoa. Heat some avocado or olive oil in a hot skillet and add in the squash spirals and the Brussel Sprouts. Add some minced garlic if desired. Cook for 5-7 minutes, stirring frequently. Once the vegetables are tender to your liking, stir in 1-2 tablespoons of pure maple syrup (this adds some seasonal flavor and sweetness- omit if you want to limit sugar). Serve the vegetable mixture over quinoa and top it with pumpkin seeds, walnuts, and dried cranberries for extra flavor and crunch.

Copycat Panera Bread Fuji Apple Chicken Salad 

The Fuji Apple Chicken Salad from Panera Bread is pretty much the best salad ever. It can get expensive going there regularly, so I figured out a way to re-create it at home. By making it at home you both save money and have more control over the ingredients. At Panera, they also add tomato, but I left that out of the picture per my personal preferences, but tomatoes are super nutrient dense so go ahead and add those in if you like them! I used apple chips since that is what they use at Panera, but you could also use diced fuji apples. 

To make: Grill the chicken (or use shredded rotisserie). Combine the lettuce, red onion, gorgonzola (or feta) cheese, and apple chips in a salad bowl. Make your own balsamic vinaigrette to go on top or you can buy the actual Panera Bread Fuji Apple Chicken Salad dressing in the refrigerated salad dressing section of most major super markets. Top with some walnuts or pecans for crunch. Enjoy!

Butternut Squash Noodles with Salmon 

Fall is certainly the season of the butternut squash, but squash can be time intensive to prepare, so I'm glad I was able to find these veggie noodles already prepared at the supermarket. You can serve with whatever protein and sauce you choose. 

To make: If you want to make a brown-butter sage sauce, heat up about 1/2 of a stick of butter on the stove with about 1/4 cup of chopped fresh sage and a couple cloves of garlic. Add in the "noodles" and sauté for 5-7 minutes. Either grill salmon or chicken to serve on top of the noodles. A red sauce or pesto would also go well with the noodles if you don't like sage.

Pasta with Autumn Harvest Alfredo Sauce and Sautéed Kale 

I ran across this seasonal pasta sauce at Trader Joes and had to try it. I would suggest adding a bit more flavor to the sauce with parmesan, herbs, or a splash of tomato sauce. I served the pasta with kale that was sautéed in garlic and olive oil, but any vegetable would do. If avoiding gluten or if you want a higher protein pasta, opt for black bean, lentil, or chickpea pasta instead of regular. 

To Make: Boil water and make pasta. Strain and stir in the harvest alfredo sauce and whatever other herbs and flavorings desired. Heat a couple tablespoons of olive oil in another skillet and throw in some garlic and kale. Cook for about 5 minutes until it starts to wilt down. Serve the garlicy kale as the side to the pasta. Add on extra protein like chicken or salmon if desired.

Kelsey Stricklen, MS RD CLT is a Registered Dietitian who specializes in women's health and food sensitivities. She runs a primarily virtual private nutrition practice out of Grand Rapids, Michigan called Nutrition in the Mitten. You can check out her services and website here.  Or find her on Instagram here.

healthy living: 4 Easy Pumpkin Meals for Fall!

It's October, which obviously means pumpkin everything.  Pumpkin, when not in the form of a spiced latte from Starbucks, is an incredibly nutrient dense food.  I'm not saying there's anything wrong with enjoying a latte here and there, but the pumpkin flavor they use certainly doesn't have any of the vitamin A, antioxidants, and fiber that whole or canned pumpkin does.  If you are looking to mix things up a bit, check out the ideas below!

(above) Coconut Flour Pumpkin Bars - Gluten Free!

If you are someone who tries to avoid gluten and dairy, these bars are a great substitution for classic pumpkin pie because they use coconut flour and don't contain evaporated or condensed milk.  They taste great as is or topped with whipped cream, or yogurt (dairy or non-dairy).   The recipe I used only required one bowl, which is always a plus!

To Make:  I used this recipe by Detoxinista for inspiration: Coconut Flour Pumpkin Bars.  I used a little less syrup and an extra egg and they still turned out well.   

(above) Pumpkin Chili 

I've heard people rave about pumpkin chili in the past, but this was the first time I've tried it and it didn't disappoint.  Chili is the perfect comforting and nutrient dense food for the fall.  It also freezes well and can be used as leftovers various ways (such as topping a baked potato or stuffing into baked bell peppers the next day).  

To Make: If you have a normal chili recipe that you usually use, all you have to do is mix in a can of pumpkin puree (or half if you are nervous about it at first) into the chili!  You can use as little or as much spice as you would like (such as chili powder, cumin, or garlic powder).  I've seen recipes that add pumpkin spice a well, but I didn't do that.  I used the following steps: 1) Browned the ground beef with onion and bell peppers 2) Mixed in 1 large can of diced tomatoes + 2 boxes (or cans) or beans 3) Added about 1 tablespoon each of chili powder, cumin, and garlic powder 4) Stirred in 1 can of pumpkin puree.  Enjoy by itself or with cornbread or crackers added in! 

(above) Pumpkin Pancakes

Add some fall flavor to your favorite pancakes by using a bit of pumpkin puree and spices!  You can use your favorite packaged pancake mix (I like these Paleo ones by Birch Benders but you can use whatever) or make them from scratch.  

To Make: Mix up pancake batter as usual and then stir in a couple of heaping spoons of pumpkin puree.  Sprinkle in some cinnamon and pumpkin spice and cook as usual.  Option to top with chopped apples for more fall flavor!

(above) Sweet Potato Pumpkin Leek Soup

When I tried out this recipe it was my first-time cooking with an actual pumpkin, rather than canned.  Warning: If you don't have a very sharp knife, do not attempt to cut a "pie" pumpkin or butternut squash that isn't softened. This soup turned out really flavorful and is extremely nutrient dense and full of prebiotic fiber (which is good for gut health).  I found myself sipping on this soup out of a coffee mug on busy days just to get extra nutrition in, but it would pair well with a nice salad or sandwich as well.  This recipe is quite simple, but it does take about 20 minutes to prep the vegetables.  This soup does freeze well.  

To Make:  I basically followed this recipe from Allrecipes: Sweet Potato Pumpkin Leek Soup.  Please note that to bake or cook, you don't use the type of pumpkins that you carve, you use the small "pie" or "sugar" pumpkins from the produce section.  

Kelsey Stricklen, MS RD CLT is a Registered Dietitian who specializes in women's health and food sensitivities. She runs a primarily virtual private nutrition practice out of Grand Rapids, Michigan called Nutrition in the Mitten. You can check out her services and website here.  Or find her on Instagram here.