Every Halloween I try my best to bring the fun into our food…

And of course, keep it healthy.  Anything that I can do to keep it healthy and get my kiddos eating more veggies is a win-win in my book. 

This is a fun little snack or side you could make with your kiddos and have a little fun.

Celery Mummies 

5 stalks of organic celery cut into 2-3” pieces

Whipped cream cheese ( can sub for dairy free)

Shredded Mozzerella ( could sub for dairy free shredded cheese)

Peppercorn Eyes ( warn kiddos not to eat these!!!)

For assembly, clean and prep celery.  The spread with cream cheese.  Sprinkle with cheese and be sure to press into the cream cheese to help it stick.  Add the peppercorn eyes.  Enjoy!! 

There are so many great health benefits to celery and your kiddos will be happy to eat this has a snack or side.

Happy Halloween my little Mummies!!!

Shannon : )

Do you fight this fight too??

I have figured out a way to sneak the healthy stuff in without them even knowing...my secret weapon is my immersion blender.

Everything I make a soup, sauce or batter I sneak in all the good stuff.  

Here are my picks:

For Veggies--spinach, Kale, Zucchini, carrots, cauliflower rice  (add to soups, stew, sauces, smoothies)

For Protein-- Hemp Hearts, Bone Broth Powder, Kid friendly Protein Powder ( add to baking batter, soups, stews, sauces, smoothies)

For Fiber-- Flax Seeds, Chia Seeds, inulin powder ( add to smoothies, baking items)

You can add these little gems to anything, blend it up with a blender and they will never even know.  ( maybe save the flax seeds and chia seeds for baking items but all the rest can be added to all kids of things).

It’s our job as Mommas to nourish our kiddos bodies for health and if they are going to fight us on it we can just save ourselves the energy and sneak it in. They are happy and so our we.

I cannot give up sugar. I hear it all the time when I suggest to my patients that sugar could be contributing to their joint pain. 

Constant debilitating fatigue, brain fog beyond belief, continuous bloating, looming anxiety, joint aching and a sense of crawling in my own skin.  That is how I felt day in and day out for 9 months.  So after feeling horrible for so long and hearing the scary words of Adrenal Fatigue, Hashimoto’s Disease and Thyroid Issues...I was willing to do anything to feel good...even give up sugar. 

The culprit for me was an antibiotic for an ear infection that I had that triggered Candida, a yeast overgrown in my digestive system.  Yeast loves sugar, right. Much like in baking we use sugar/flour  to help the yeast grow and flourish but having that yeast flourish in our digestive system means bloat, gas, diarrhea that leads to fatigue, joint aching and extreme bloating.

Sugar= inflammation.  Repeat that to yourself daily.  

Coming from a recovered su...

To snack or not to snack…

That is the question.

As a former snack-aholic, I have to admit that snacking is not your best option.  If you are snacking between meals, you are not giving your digestive system time to process all of the food eaten from meal to meal.  So when you do have a snack between meals, your digestion is always breaking down food and always releasing glucose for your body to store.  

The better option, is to eat full and satisfying meals ( lots of veggies, moderate protein and healthy fats) that will sustain you until your next meal.  And if you do end up hungry before its time for your next meal, a snack that will not spike your blood sugar ( aka low glycemic) is your best option.  

Options: 

-a healthy cup of tea ( chai tea is my new obsession for fall with a splash of coconut milk)

-a hearty mug of bone broth

-½ an avocado ( sprinkle with everything bagel seasoning--it will change your life)

-¼ cup of nuts 

-lots and lots and lots of water

4th of July is here and its my favorite Holiday...I love summer so much.  How about you??

All the festivities can sabotage our results with our Health and Fitness goals if we are not proactive about a plan.  

Here are my best tips for you to stay on track today and anytime you are celebrating with a group of people.

Happy 4th of July!!!

Coffee is a non-negotiable in my life…

With all my food sensitivity, I had to cut the added inflammatory components of cream and sugar out of my coffee years ago and resorted to just black.  And although that is good I have discovered a healthy latte that makes my coffee decadent and delicious without the guilt.

And the health benefits of this concoction are what matters most.

Morning Latte 

16 oz of organic black coffee ( must be organic-do not buy non-organic it's full of pesticides and herbicides)

1 TBSP Grass Fed Butter

1TBSP MCT Oil

1 scoop creatine 

1 scoop collagen

2 Vit D drops 

Blend it up in the blender until frothy and amazing.

The health benefits are amazing:

Why Grass Fed Butter?

Its full of gut healing, anti-inflammatory fats, fat soluble vitamins that lower your blood sugar, risk for heart disease, heals your gut, lowers your inflammation and gives you important vitamins for brain and gut health.

The health benefits of this concoction are amazing and it's...

If you have followed me on IG long enough you know I am a daily salad eater.  It’s the fastest and easiest way for me to pack all the veggies in and feel full, satisfied and full of energy.

I am always looking for yummy ways to spic it up and this Big Mac Burger Salad does not disappoint.

My epic salad…⁣

⁣

This Burger bowl salad was so good and had that restaurant burger vibe but better because it was made with quality ingredients.⁣

⁣

The breakdown:⁣

Sauteed ground beef in avocado oil and onion, powder, garlic powder, salt and pepper.⁣

Sauteed mushrooms in butter and avocado oil with same seasonings as the meat.⁣

Chopped organic dill pickles.⁣

And you own flair-add tomatoes, avocado, onions.etc whatever you like on your burger...all over a bed of greens of your choice.⁣

⁣

Special Sauce Dressing: ⁣

1/2 cup mayonnaise⁣

2 tablespoons ketchup ( organic low sugar-primal kitchen is a great brand)⁣

1 tablespoon coconut aminos ⁣

2 teaspoon maple syrup (even less if sweet e...

OMG!! I have found the best kept secret in low carb, low glycemic index french fries...and I would argue that they taste better than a real potato french fry.

They are sweet, they are crunchy, they are amazing...its a Rutabaga fry...aka a turnip fry.  

I discovered this little gem in my Organic Produce box order and I honestly loving the variety of foods and exciting new finds that we have discovered with our box ( thank you Quarantine and trying our delivery produce). 

The family loved them and did not even question that they were not a potato.

Ingredient

1 large Rutabaga cut into wedges/fries

avocado oil

salt, pepper, onion powder and garlic powder ( I make a blend)

Set your airfryer to 350, adding all above ingredients and toss to coat the fries.  Cook turning and tossing every 5 minutes for approx 20-25 minutes.  You will need to watch them periodically so they do not over cook and burn.

We had these babies with burgers on the grill but you can serve anytime or anyway. ...

Anyone else tired of their own cooking?? 

Chicken, beef, fish on rotation for weeks and weeks and weeks.  I tried this little gem and it was a breath of fresh air from our typical routine and it used pork...if you like noodle bowls and Asian food, this is a crowd pleaser with my family.

Pork Potsticker Bowl

 For the Sauce:

• 1/4 cup coconut aminos
• 1/4 cup chicken broth
• 1 tbsp apple cider vinegar
• 1 tbsp fish sauce

 For the Bowl:

• 1 yellow onion, diced
• 3 cloves garlic, minced
• 6 cups cruciferous vegetables, chopped (I used broccoli rabe, 1 zucchini diced and a bunch of kale)
• 1 package brown rice noodle or Healthy Noodles(or you could even sub one zucchini, spiralized into noodles)
• 1 tbsp sesame oil
• 1 lb ground pork
• Salt and pepper

INSTRUCTIONS

1. Prepare the sauce by mixing all of the sauce ingredients together in a bowl. Set aside. 
2. Chop onion, garlic and cruciferous veggies as noted. If you are using noodles, heat a medium pot of water to boil. If you are usin...

With the Holiday weekend this weekend and some extra time on our hands...may I suggest taking a little time to do some meal prep and planning.

It’s been a game changer for me with sticking to a healthy lifestyle because it takes the stress off of cooking for the week and allows you to have food ready to eat without the hassle and stress of making it in the midst of a hangry moment.

I am sure you have heard and know that meal planning is great...but what exactly does that even mean.

Two things I make sure I always have stocked in my freezer is shredded chicken and brown rice.  I make batches of frozen chicken in my instant pot every couple weeks and the possibilities are endless with these two items on hand.

Here are some suggestions:
1.  Eat with baked sweet potato and steamed broccoli
2.  Tacos- corn tortilla, salsa, lettuce, cheese
3.  Stuffed Sweet Potato- mix chicken with salsa or homemade BBQ sauce
4. Stir Fry- sauté veggies, brown rice and add chicken with soy sauce, ...