Thanksgiving was last week and I think many may be suffering from “kitchen fatigue.” Whether it’s the limitless sides and casseroles and baking, or unending prep and clean up, I know there are many of you out there who just don’t want to think about food after a holiday.
So let’s get back to basics. Let’s keep it simple! Step inside my kitchen for a second, and I will share my favorite ways for simplifying cooking in a way that packs in the nutrients.
The first thing I do after a time of celebrating or a big holiday is consider how I can up my veggie load again. Veggies make me feel good and my brain clear, and even though I turned just about every vegetable I know of into some kind of casserole for Thanksgiving dinner, I missed the simplicity of roasting them or throwing them into a quick salad.
This is where my favorite tried and true principle of “cook once, eat a few times” comes in.
My friend Heather Creekmore (Compared to Who) and I teamed up in January to bring a different kind of detox for the new year. We wanted to bring women a mindset detox, heart detox, and a spiritual reset about health and body image. It was a success!
We start our final round on November 30. In this 14 day e-course, you will receive daily videos from me and Heather, written inspirational posts, and tips for whole body health. I include a FREE recipe download for all participants, and Heather provides her ebook “Mountain Top Experience: Personal Body Image Retreat.”
The cost of the group is only $28. This includes two full weeks of daily content, an additional month of access (in case you get behind or want to watch the videos again!), interactions with me & Heather through the week, and a live Q&A call on Zoom where you can get your questions answered! Other online coaching courses may cost about the same –but you’re going to be hard-pressed to find a course like this that will give you direct access to the facilitators through Facebook conversations every day!
Here’s what a few past participants have said:
“Listening to the heartfelt, prayerful, and knowledgeable videos by Erin and Heather was like having good friends giving me a heart-to-heart. I looked forward to every single video and post, and gained a renewed and healthier perspective on food and body image. Thank you so much!”
“This was a GREAT value for my money. I couldn’t believe how available Heather and Erin were to answer my questions and dialogue about tough issues. I’m sad it’s over!”
“I loved this group so much. . .Every single post was so well planned. I liked that both Heather and Erin would reply to people’s comments. I learned tons from the posts and the videos but I also learned from the comment section.”
Sign up here! You don’t want to miss this opportunity to renew your heart, mind, and body this holiday season!
With everything going on in the world, it’s easy to get overwhelmed. I recently sat down with my friend, fellow health coach, Melissa McGaughey, and we discussed how to simplify our daily needs into just THREE things we are focusing on for our continued health.
But we didn’t just stop with us and our needs. We expanded the conversation to include the top three things that our kids need every day. You can listen to the entire episode here.
Key topics include:
Our favorite easy ways to include more whole foods into our daily diet
Why sunshine is the best way to “charge your battery”
The types of exercise we’re loving right now
Sleep hygiene and why it’s time to find some blue light blocking glasses
The importance of meditation and intentional breathing
Mindset and gratitude and the impact it makes on our whole body health
No matter where you are in your health journey, this episode will help inspire you to keep going and incorporate tiny habits to make a big impact.
All we hear from the news media is wash your hands, wear a mask, social distance. Is that really a long term solution for supporting your immune system?
Dr. Chad Edwards is a former army surgeon and currently works as an Emergency Physician. He is the founder and director of Revolution Health and Wellness Clinic in Tulsa, Oklahoma. Here, he pays special attention to sports medicine and health and wellness as a preventive strategy to optimize health, minimize injury risk, and decrease disease. Viewing his patients through a holistic approach helps identify subtleties in their function that are beginning to show signs of dysregulation.
This interview is a very balanced and informative take on the current pandemic, what we currently know, and what we can do to support our immune function.
Key topics include:
His experience with Covid patients
What the current numbers of deaths and infections tell us, according to CDC data
The data on wearing masks
The issue of asymptomatic carriers
Common sense precautions to take
Practical steps to support immune health via gut health and supplementation
The magic of vitamin c and nitric oxide (and why you want to avoid mouthwash and proton pump inhibitors)
The importance of glutathione, n acetyl cysteine and nitric oxide
Should we run out to get the Covid vaccine?
For CDC data mentioned in the episode, click here.
For more information on Dr. Edwards and his work, click here.
Get ready! I have a BRAND NEW nutritional program starting August 17 called Feast 2 Fast. It was developed by Chelsea Blackbird (aka “The Christian Nutritionist”). You may remember Chelsea from a past podcast episode called “Busting Common Health and Diet Myths.”
This program helps people reach metabolic flexibility while also gaining freedom and flexibility in food choices. It truly is a place where “real food meets real life.”
You know me. You know I don’t promote diet plans. But I do promote supporting health – body, mind, and spirit. This group tackles all three! Registration for this 4 week program starts on August 3. You can learn more and sign up by clicking here.
If you love food, hate diets, and want to learn how to support your health goals in a balanced way, this program is for you. This program aims to develop metabolic flexibility and overall health while also supporting mental health and your relationship with food through daily encouragement.
The program includes:
An online participant portal to access all content
Over 100 recipes that are easy and delicious
A supportive community on Facebook
Access to ME an my support and encouragement whenever you need it
Short instructional videos on optimizing nutrition for OPTIMAL health
Daily spiritual encouragement and reminders to nourish your soul
The cost of the program is $179, and I assure you, it is WELL worth it. This program checks all the boxes I look for when I want to really get to the root of food and mood!
Targeted nutritional support can be a catalyst for whole body health. Through this program, you will learn how to become empowered with your nutritional choices and how to individualize your nutrition for your lifestyle and your health goals.
Oh – and did I mention the side effects of better sleep, clear skin, decreased cravings, and super-charging your body into fat-burning mode?
I can’t wait to get started with you on this journey! We are going to learn so much together. Sign up here.
A few weeks ago, my husband and I took a little “staycation” at a fancy boutique hotel in town. While we were lounging by the pool, living the good life, we enjoyed the most amazing greens bowl. It was a perfect light summer treat. We’re typically not “I’ll have a salad” people, especially not on vacation, but this one was a refreshing complement to a warm summer day in the sun. I decided as soon as I got home, I would come up with a “copycat” recipe.
I don’t know about you, but I have a difficult time with raw kale and broccoli. They’re just not my favorite. Well let me tell you, with this recipe, you just may reconcile your relationship with them. Because the broccoli is chopped thinly and the kale is massaged in order to wilt and break down the bitterness, these two go perfectly together. Then you have the sweet and spicy mix of the dressing and it really is a solid summer lunch staple – or it’s a great side for a grilled chicken or steak dinner!
*Please note – the dressing is a lot, more than you’ll need for the salad ingredients. That way you can double or triple your salad amount for a crowd, or use throughout the week as a dressing or meat marinade.
Who’s sick of cooking the same old, same old and is ready for something new and EASY? You can’t tell, but I’m raising my hand. I am currently in training for a new whole food nutritional program I will be launching soon, so I’ve been playing with some recipes, changing things up, and throwing together new things to incorporate (as usual) as many colorful veggies as I can in one meal.
The original version of this recipe I received courtesy of my friend Megan, from a detox program I ran a few years ago. It’s versatile, because it works for people who have issues with gluten or dairy, and it’s so easy and fast – who doesn’t love that?
Even my picky three-year-old loves this recipe! He likes it with jasmine rice, which is a pantry staple in our house!
1.5 lb boneless chicken thighs
1 1/2 cups fresh tomatoes, chopped
1/4 cup basil pesto, homemade or store-bought (dairy or nut free? Use basil paste or fresh basil)
6 strips bacon, cooked and crumbled
2-3 cloves garlic, minced
1 teaspoon Italian seasoning
salt and pepper to taste
Heat oven to 350 degrees.
In a Dutch oven, season chicken liberally with salt and pepper.
Layer chicken, seasoning, garlic, basil pesto, tomato, and bacon.
Place lid on top and cook in oven for 1-1 1/2 hours until chicken is cooked through.
Serve with rice, pasta, or my favorite – cauliflower rice!
*For crock pot option, follow directions above and cook 4-6 hours.
That’s IT. Now, if you are like me, it will need more seasonings than the recommended amount above. So play with it; add what you like. And as always – let me know what you think!
Esther Blum is a nutrition expert I have looked up to for quite a while! She is the bestselling author of Cavewomen Don’t Get Fat, Eat Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink and Be Gorgeous Project. As an Integrative Dietitian and High Performance Coach, she provides 360 degrees of healing with physical, psychological, emotional, and spiritual support. She has appeared on Dr. Oz, the Today Show, A Healthy You with Carol Alt, the ISAAC show, ABC-TV, FOX- 5’s Good Day NY, and Fox News Live. Esther is also frequently quoted in E!Online, In Touch, Time Magazine, The New York Post, The Los Angeles Times, In Style, Bazaar, Self, Fitness, Marie Claire, and Cosmo.
In this jam-packed episode of the Sparking Wholeness podcast, we discuss the following topics:
How to detox properly
How to improve hormone function
Why protein is essential and why you may not be eating enough
Why managing stress should be foundational to health
What does leaky gut have to do with health and how to improve it
The real deal with gluten
How to hack the immune system
Practical sleep tips
How finding wholeness starts within
You can schedule a call with Esther here, and the first 12 people who respond get a FREE consultation!
Listen to the episode on iTunes here or my show page here.
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!