Roasting Veggies for Beginners

img_9613

Want to hear something crazy? I only started eating vegetables regularly about 9 years ago. Before that, it seemed so daunting to chop and season, and I relied on packaged meals allll the time due to lack of knowledge and insecurity around cooking. If that’s you – you’re in good company and it’s not too late to start!

I thought I’d share how I do it! It’s fast, easy, delicious – and a great way to make in bulk and have on hand throughout the next few days!

Continue reading “Roasting Veggies for Beginners”

Chocolate Hummus

Nothing says Valentine’s Day like chocolate covered strawberries, am I right? Confession – I don’t love strawberries, and the only way I like to eat them is with chocolate. I am not opposed to melting chocolate chips with butter or coconut oil and making a dip that way, but this year I was challenged to come up with a fun recipe for kids on Valentine’s Day – and I am quite pleased with the results… as were my kids who couldn’t keep their little fingers away.

img_4741

Continue reading “Chocolate Hummus”

The Age of Outrage

I try to be very intentional about what I choose to speak out on. I am a woman with a LOT of opinions on a lot of things, but I prize relationships over my opinions so I don’t speak up if I fear it will hinder authentic relationship-building.

That being said, I have spent the last 5 days silently observing the frenzy taking over my newsfeeds. It has deeply disturbed me, though maybe not for reasons you would think. I’m ready to speak up now.

We are currently caught up in a viral response system. We are tangled up in an age of outrage, and nobody is immune.

As a result of this age of outrage, everyone is REACTING to everything, and nobody is RESPONDING to anything. And there’s a physiological reason this is occurring.

But before I explain that, here is what I mean by the age of outrage:

After a skillful performance that was a dazzling and empowering celebration of Latin American culture at the Super Bowl halftime show, my newsfeed blew up in criticism. I’m not surprised by much anymore, but that caught me off guard. I didn’t expect anything different from performers like Shakira and Jennifer Lopez, so I didn’t understand the outrage and shock. (Side note – I also spent most of the show dancing along and trying to do whatever they were doing, so I didn’t scrutinize every movement either.) Did it bother me that a 50 year old has to strive to look like a 25 year old to stay relevant and desirable? Maybe. But again, I didn’t expect anything different from the entertainment industry.

What affected me the most and what caused me to silently observe, hesitant to say anything at all, is that everyone seemed to be REACTING based on their own perception of the show, based on their own life stage and season, based on their own personal triggers. And so many of these reactions and post fed MORE posts, and shares, and back and forth commentaries.

For this reason, I am NOT going to share any more of my personal views, as they are multi-layered and will cause division and have nothing to do with the reason I am writing this. Now, I could talk about clothing choices and unfortunate camera angles (seriously – was J Lo’s gynecologist filming???) but that’s not what I want to get at here. Continue reading “The Age of Outrage”

Banish Bloat and Brain Fog

This 12 day interactive coaching group, co-led by my friend, fellow holistic health coach Melissa McGaughey, starts February 3!

We will cover topics like trigger foods, toxins, intermittent fasting, stress, and more!

Upon joining, group members will receive:

  • Daily tips and challenges
  • Daily videos
  • 1 grocery store guide
  • 1 complimentary personal coaching session

The best part? It is only $29 to join! Sign up here or contact me for questions and/or more information.

 

img_4144

Top Reasons to Try Dry January

I know you probably woke up wondering: how does our casual alcohol habit impact blood sugar, hormones, and mental illnesses such as depression, anxiety, and bipolar disorder?

Okay, maybe you didn’t wake up wondering that. That was just me. Either way, let’s go there today.

First off, what we consider an occasional drink here and there may actually be more than we realize. Female alcohol use disorder increased by 83.7% from 2002 to 2013, according to the National Institute on Alcohol Abuse and Alcoholism. High-risk drinking (which is only 3 drinks in a 2 hour time period or over 8 drinks per week) increased by 58%, and alcohol related deaths increased by 85%! Continue reading “Top Reasons to Try Dry January”

Green Lentil Curry

I’ve been in a pantry cleaning mood lately. I didn’t say organizing. You can ask my husband – organization is NOT my skill set. But I’m trying to make use of ingredients we have hanging out in the back of the pantry. You know those things you need for a recipe, you use a tiny bit of, then you forget about them? Those things.

So when I found green lentils that, for the life of me I can’t remember what we used them for, I decided to go searching for a way to cook them.

I found the original recipe here, and apart from the green curry paste, I had all the ingredients I needed on hand – total win. I added a few different things to the recipe, took away some others, and the result is a flavorful, hearty dish that is thicker than soup but just as warming. Continue reading “Green Lentil Curry”

New Year, Same Me: And That’s Okay

The biggest transformation that happened for me this last year had nothing to do with my body and had EVERYTHING to do with how I see my body.

ac3fd73e-cbf6-4478-82f9-9b26b0f6586d
January 2019 compared to January 2020 – same me, but transformed perspective!

If you want to lose weight this year, great. If you want to take a different approach to health by balancing things from the inside out, that’s something I will continue to share about in 2020.

Just remember – someone else’s before and after doesn’t tell the full story. What looks like “discipline” may actually be disordered eating. What looks like gaining weight or hitting a plateau may actually be a year of grief and stress. We can’t measure success or failure from a picture.

What’s always missing in these before and after pictures is the DURING.

Continue reading “New Year, Same Me: And That’s Okay”

Re-Focus 2020: See Yourself More Clearly

Is it time for a change?

I’m not talking about weight loss, or a new goal or resolution. I’m not talking about a diet. I’m talking about getting a new view of YOU in the new year.

You probably have heard me say it – I’m a big fan of treating the root. And as much as I love partnering with people to make healthy habits, I also believe that focusing on laying a solid foundation FIRST is key to success.

That’s why I have partnered with Christian author and body image expert Heather Creekmore to bring you a 10 day wellness group to get your mind and heart ready for the new year.

Whether your goal is to lose weight, be more mindful of what you eat, or just feel healthier physically, spiritually and emotionally – this 10 day community can help kick start your goals.

Each day I will offer strategies to personalize your nutrition and become more mindful of your eating habits. I will bring you my favorite tools for learning how to listen to your body and find what’s right for YOU!

Heather will bring strategies to help you lay a solid, spiritual foundation for improving your body image and quitting comparison. She will encourage you with ways to improve your spiritual health so that your physical goals are easier to meet.

The 10 day group will take place through a private Facebook group January 6-16. We will post daily during the 10 days, and we will be available throughout to offer you support and answer all your questions.

In addition to daily tips, challenges, and special video lessons, we’ll be giving away two gifts to thank you for participating. I will provide my “Fast Track Family Recipes” booklet and Heather is gifting you “Mountain Top Experience: A Personal Body Image Retreat.”

The price to participate in this group is only $20! Sign up here or contact me in the contact tab if you are interested!

I hope you have a happy and healthy new year!

Re-Focus copy2

Healthy Holiday Sides with Carrots and Sweet Potatoes

Carrot souffle and sweet potato bake that are grain free, dairy free, and refined sugar free? Yes, please!

Now, before you head to the recipes, I have to say one quick thing. I know it’s a pain when you are looking for a recipe and the blogger spends all this time with the description and build up and pictures and you’re like, “Just get to the dang ingredients, Karen!”

But after I say this I’ll be done – and you can go on your merry way to try out these recipes.

I get annoyed with the phrase “healthy” in regards to food choices during the holidays. Holidays are celebratory, and if you’re stressing out about whether something is “healthy” or not, and you’re panicked about every ingredient in your meal, you’re less likely to be able to digest the nutrients from that meal.

Stressing about food is the opposite of health, in my opinion.

That being said, it seems to me that every year I get busier with celebrations. We have countless parties, and all of them feature lots of food and lots of alcohol. Because monitoring my mental health is always priority for me, and I will do whatever I can to fight seasonal depression, eating loads of sugar and drinking sugary alcoholic beverages can be taxing on my mental stability.

Consuming lots of sweet treats and drinking alcohol frequently during the month of December will throw off my sleep, make me less well-rested the following day, and then cause my cravings to skyrocket – perpetuating the cycle. So while I don’t want to stress about my food, I do want to be MINDFUL about what I’m choosing and how those choices will make me feel afterward. (For more on eating for mental health and my thoughts on that, check out the Sparking Wholeness podcast episode 10.)

Which leads me to the recipes.

img_3057

Continue reading “Healthy Holiday Sides with Carrots and Sweet Potatoes”

Eating for Mental Wealth

Nourishment comes in many forms beyond food.

Being aware of triggers that negatively impact my mental and physical well-being (because they’re connected) is key.

Your relationship with food affects your mental health as well. If you’re stressed about what you’re eating – or what you can’t eat – that sets off a fight or flight response in the body that is not health-promoting.

 

Eating for Mental Wealth

 

There is comfort in food. There is joy found in a good meal with friends, in a special holiday gathering. So the last thing I would say is you have to turn down dessert at every special event because it’s going to cause some mental health relapse. It probably won’t. If you have a leaky gut and food sensitivities, it might cause problems. I don’t know your body and your situation. It will take trial and error and individualized support.

I do want you to be aware of some of the most important things I’ve found that hinder and benefit my mental health, based on my own experience and all the latest research on how food IS mood.

Check out my most recent podcast episode, Eating for Mental Wealth, for more information on how I view nourishment! Click on the tree logo on the right to access the show page or listen on iTunes here.