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Eating Intuitively: What I Ate Yesterday

July 13, 2018 by Hillary Leave a Comment

Hi & happy Friday!

Monday: Summer Giveaway! Vital Proteins Collagen Peptides

Wednesday: 5 Ingredients to Avoid in Personal Care Products

Friday: Let’s talk daily eats! In my early days of blogging, I used to share what I ate on the daily all of the time. It’s exhausting just thinking about the time I spent documenting my meals. I didn’t have an iPhone in 2009 either, so that meant I was lugging around a point+shoot camera. Long story short, I thought it might be fun to do a daily eats type post. I know that I personally enjoy seeing what others eat, whether it’s via a blog post or Instagram, so I thought this might give you an idea or two.

Let’s get to it. Here’s what a day of intuitive eating looked like for me yesterday.

8:00am (not pictured)

1 cup of half-caffeinated black coffee + 1 scoop of Vital Proteins unflavored collagen peptides

glass of water + juice of 1/2 a lemon

A hot cup of coffee is what gets me out of bed in the morning (not the best habit, I know!). I like dark roast coffee, served black. I drink haff-caff because I surely don’t love being dependent on caffeine. I also do it to reduce my caffiene intake for various reasons: anxiety, sluggish liver, tender cystic breasts.

I’m trying to make it a habit to drink lemon water upon waking. It doesn’t always happen, but when I do, it seems to aid my digestion; it’s also supposed to help the liver do its job of flushing out unwanted toxins.

11:00am

2 “paleo” toaster waffles (Birch Benders brand) with cashew butter, fresh organic raspberries, ground flax & hemp seeds

I used to eat immediately upon waking, but now I’ll often exercise or sip coffee/lemon water before diving into my first meal. I’ve been enjoying these waffles as a grain-free “toast” option. And fresh raspberries over jam any day!

3:00pm

roasted potatoes & broccoli (with avocado oil, s+p), 1 egg, avocado, drizzle of vegan kale pesto (Trader Joe’s brand)

I don’t normally eat lunch at this time, but since I didn’t eat my first meal of the day until late morning, I wasn’t hungry for lunch until late afternoon. I didn’t finish the entire plate – which was served on a small salad plate, for reference – as my appetite was a bit wonky (probably due to fact that it’s that time of the month).

3:30/4:00pm

matcha latte: unsweetened almond milk, 1 scoop of Vital Proteins matcha collagen, ~1/2 tsp. maple syrup, maca & cinnamon

I was craving something sweet, warm and soothing after lunch (thunderstorm = cue the cozy vibes). This cinnamon matcha latte hit the spot. I sipped on it as I did a couple hours of work at my desk.

Eating Intuitively: What I Ate Yesterday #intuitiveeating #healthcoacheats

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7:30pm

1 small grain-free almond flour banana muffin (I added blueberries and cinnamon to my all-time favorite muffin recipe)

spoonful of cashew butter with cacao nibs + more plump organic raspberries because I can’t get enough of them!

I don’t usually eat a muffin for “dinner.” I’ll say that again. That said, I want to show you what an actual day of eating intuitively looks like for me. Seeing that I ate a filling lunch super late in the day combined with the fact that I had menstral cramps, I didn’t have an appetite for a savory meal come “dinner time.” I usually make Nick and I dinner (or we’re cooking something on the grill), but he wasn’t all that hungry (unusually!), so it worked.

What’s the best thing you ate this week?

What’s your go-to meal on a hot summer day?

Filed Under: Nutrition Tagged With: Daily Eats, Eating Intuitively, Intuitive Eating

My Favorite Things to Buy at Trader Joe’s

April 9, 2018 by Hillary 4 Comments

Hey! Happy Monday to ya! I just finished writing in my Five-Minute Journal and am sipping my collagen half-caff coffee. Today we’re talking about all things Trader Joe’s. If you haven’t done your grocery shopping for the week, stick around, as I am sharing some of my favorite finds from this health food mecca.

I’ve been shopping at Trader Joe’s regularly since my first year of college (ummm… that would make it about 10 years!). I’m picturing a time-lapse of my red shopping carts from 2007 until now, and just how many groceries that would be(!), and also how my Trader Joe’s staples look quite a bit different than they did then.

I was kind of shocked when I moved to Florida and realized that there is only one Trader Joe’s in the entire Tampa Bay area — one! For the past eight years, I lived a convenient 10-minute drive from TJ’s – I frequented it at least weekly, usually more, for weekly grocery hauls and last-minute items. Since the closest TJ’s is a solid 30-45 minute commute from my house, I shop there about every other week to stock up on the goods. And I learned quickly that early weekday trips are key, as they literally have someone controlling traffic on the weekends (I am not used to this congested city life!).

Why do I like shopping at Trader Joe’s?

It’s affordable. Organic items are abundant (produce aside). The staff is friendly, and they keep up with nutrition trends (i.e. cauliflower crusts and maca powder and kale pesto) that don’t break the bank. And while many of the ingredient lists on TJ’s items are way too long for my liking, you can find short ingredient lists — you just have to look for them. Read yo’ labels!

The following is by no means an exhaustive list of everything I buy at Trader Joe’s (my staples change with the seasons), but rather items I buy fairly consistently and are true and tried, affordable favorites that this foodie is fond of.

My Favorite Things to Buy at Trader Joe’s

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Produce

Avocados

Bananas

Organic Berries

Lemons & Limes

Onions, Garlic & Fresh Ginger

Potatoes & Sweet Potatoes

Winter Squash (seasonal)

Organic Herbs

I don’t buy the majority of my produce from Trader Joe’s as I don’t find the quality superb, the plastic packaging is unnecessary, and it’s typically not grown in the U.S. 

Nuts & Seeds

Sunflower Seed Spread (unsweetened)

Almond Butter

Chia & Hemp Seeds

Nuts: almonds, cashews, macadamias, pecans, walnuts

Seeds: raw sunflower and pumpkin seeds

Condiments & Sauces

Vegan Kale, Cashew & Basil Pesto (refrigerated)

Green Goddess Salad Dressing (refrigerated)

Sauerkraut (refrigerated)

Organic Reduced Sugar Preserves (apricot & raspberry are my favorite)

Meat & Dairy

Organic Free-Range Whole Chicken

Organic Free-Range Eggs

Canned Wild Alaskan Salmon

Cheeses: chèvre, feta, parm

Baking Staples

Maple Syrup

Blanched Almond Flour

Organic Coconut Flour

Organic Coconut Sugar

Organic Coconut Oil

Organic Flaked Coconut (unsweetened)

Organic Cacao & Maca Powder

Misc. Pantry Staples

Organic Olive Oil

Organic Coconut Milk

Fire Roasted Peppers

Kalamata Olives

Organic Tahini

Dijon Mustard

Organic Guatemalan Coffee – a must if you like dark roast coffee!

The Dark Chocolate Lover’s Chocolate Bar (85% cacao)

Organic Belgian Dark Chocolate Bar (72% cacao)

Grains, etc.

Organic Quinoa

Organic Brown Rice Pasta

Sourdough Boule

Cauliflower Pizza Crust (frozen)

Extras

Greeting Cards – only $0.99 each!

Fresh Flowers

Laundry Detergent

Pop-up Sponges

Trader Joe’s Shopping List @TraderJoesList

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What are your TJ’s staples?

What should I add to my red cart?

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Filed Under: Nutrition Tagged With: Trader Joe's Gluten-Free Products, Trader Joe's Shopping List, Trader Joe's Staples

Why I Love Collagen Peptides

February 22, 2018 by Hillary 5 Comments

Alternate Title: Former Vegetarian Obsessed with Beef Collagen

I’ve been meaning to chat about collagen peptides on the blog, and since I just ordered another tub of Vital Proteins Collagen Peptides (I used the last scoop in my coffee this morning), I figured I’d talk about why I have been supplementing my diet with collagen peptides, and why I love ’em!

First things first. What is collagen!? It’s definitely a buzzword in the wellness world these days, popping up everywhere — even in almond flour chocolate chip cookies (yes please)!

What is collagen?

“Collagen is the most abundant protein in the body and helps give structure to our hair, skin, nails, bones, ligaments and tendons in our body. Thanks to collagen, we’re better able to move, bend and stretch. Collagen is also behind helping hair shine, skin glow and nails stay strong.  

As we age, and the more stress we put on our body, the greater the impact on collagen production. Getting collagen in a balanced diet can help our bodies regenerate what’s been lost or broken down.  

Collagen is a protein made up of amino-acids: glycine, proline, hydroxyproline, and arginine, all of which help our body’s connective tissue, skin, hair, nails, as well as gut health stay as healthy as possible. 

Collagen protein is different than whey and casein protein because of these high levels of amino acids. Muscular growth, joint health and an overall glowing appearance can be partially attributed to the amino acid blend in collagen that can’t be found anywhere else.” — Vital Proteins

What are collagen peptides?

“Peptides are gelatin proteins broken down into their constituent peptide chains through an enzymatic process. This allows our collagen peptides to not “gel” in cold liquids. Heating them will not alter their nutritional value. The peptides have the advantage of mixing well into both cold and hot liquids without them “gelling.” You may add our peptides to cold and hot beverages alike, such as a smoothie, juice, water, tea or coffee, as well as a variety of foods like pancakes or oatmeal to boost the protein content.” — Vital Proteins

Why do I personally use collagen peptides?

While I still eat a mostly plant-based/vegetarian diet (though I could care less about “labeling” myself a vegetarian), I am clearly not a full-fledged vegetarian currently like I have been at other points in my life. I’m basically adding beef to my coffee, people.

After struggling with digestive issues for most of my mid to late-twenties, I came to the conclusion that perhaps my preferred way of eating – sans meat – is not actually what my body prefers; after all, it knows best! In other words, maybe it would feel better using different fuel (i.e. less grains and starches and more protein and vegetables). While I am definitely no carnivore, I am consuming poultry here and there, fish (as always), bone broth, and collagen peptides.

I started using collagen peptides several months ago per the recommendation of my naturopath in support of healing my leaky gut. While healing my gut is still my number one focus, I supplement my diet with collagen not only to repair my intestinal lining, but for the skin benefits as well. As I approach thirty(!), skin care is more important to me than ever. Oh hey, fine lines, I see you!

“Collagen is super hydrating to the skin because it adds nourishment into the deep depths of our skin that are impossible to reach through topical skincare, healthy lifestyle, etc.! Upon ingestion, collagen is absorbed in our small intestine and then delivered to our skin through the bloodstream. Once we strengthen the collagen network in our skin from the inside out, it can better hold in water and hyaluronic acid (also key for glowy skin + keeping moisture in).” — The Balanced Blonde

So, for me, a healthy gut and healthy skin (which are entirely correlated in my opinion) are my main motives behind using collagen. I also love that it makes it super easy for me to get in an extra dose of high-quality, easy digestible protein. Each serving of Vital Proteins Collagen Peptides contains 18g of protein.

Why I Love Collagen Peptides #stayvital @vitalproteins

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How do I use collagen peptides?

I add 1 scoop of unflavored collagen peptides to my hot black coffee every morning. Beef in my coffee!? I swear, you can’t taste it. It doesn’t alter the flavor or texture whatsoever.

In the afternoons, I’ll often make an iced matcha or golden milk (turmeric) latte. These have been hitting the spot as I acclimate to 85 degree days in February – hi, Florida weather!

For the iced matcha, I’ve been using the Vital Proteins Matcha Collagen — a new product with only three ingredients: collagen peptides, matcha, and coconut water powder. I simply mix it with unsweetened almond milk, a splash of pure maple syrup, and then blend it with my immersion blender to make it frothy. And I do the same for a golden milk latte, though I substitute the matcha for this Gaia golden milk powder.

What results have I noticed?

I can not say that I’ve noticed a wildly significant improvement with my digestion. I still struggle with my SIBO symptoms. However, I have noticed a shift in the appearance of my skin. It feels more hydrated and supple (perhaps the Florida humidity has something to do with that!). My SIBO-related eczema has also been noticeably calmer, so perhaps it is having an effect on my GI tract after all. I have been consistent with supplementing for only about 6 weeks or so, so I am excited for future results with continued use.

Why do I love Vital Proteins brand?

I used another brand of peptides for a couple of months before trying Vital Proteins. I didn’t expect there to be such a difference from brand to brand, but I will say that I immediately noticed how well Vital Proteins Collagen Peptides dissolved into liquids, hot or cold. The peptides are also completely flavorless, which makes them very versatile when adding to beverages and recipes. And because the quality of food (and supplements) is of utmost importance to me, I love that Vital Proteins Collagen Peptides are sourced from grass-fed, pasture-raised bovine hides, which ensures a natural, high quality, and sustainable source of nutrients.

Of Possible Interest

  • What’s the deal with collagen? — The Balanced Blonde
  • What is Collagen & Should You Be Taking It? — Eating Bird Food

 Do you supplement with collagen? Have you noticed any changes?

Disclosure: I received complimentary products from Vital Proteins. As always, opinions are entirely my own.
This post contains affiliate links. Thank you for your support!

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Filed Under: Nutrition Tagged With: #stayvital, Almond Flour Chocolate Chip Cookies, Collagen Peptides, Matcha Collagen, Vital Proteins

What I’m Loving Lately | Fall 2017

November 21, 2017 by Hillary Leave a Comment

Hey friends! Long time no chat. How is Thanksgiving two days away!? It feels like summer was only yesterday. Fall is my favorite season of all — hello leggings, boots, flannels & puffy vests, crisp, cool morning runs, hot coffee, and all the roasted veggies! I wanted to pop in today and share a few things I have been lovin’ lately.

Broth Rx

For most of my life, I’ve called myself a vegetarian, but now I could care less about labels — the most important thing to me is listening to my body as it changes and then adapting, with patience and continual self-love. Lately, that means sipping flavorful pasture-raised chicken bone broth. The immune boosting broth with ginger & turmeric is my favorite – I honestly love the flavor! So while my fridge is still stocked with local veggies, hemp seeds and nut butter, you’ll also find Broth Rx in my freezer as I continue the journey to feel my best — from the inside out.

Rep Fitness Kettlebell

I got really excited when Rep Fitness offered to send me a new, heavier kettlebell. I’ve had a 25lb. bell for a few years, and while it’s great for some of my favorite kettlebell workouts, I can get caught up in routine and often neglect pushing myself out of my comfort zones. Now I have no excuse to up my game with my new 40lb. bell!

https://www.nutritionnutontherun.com/wp-content/uploads/2017/10/IMG_1640.mp4

 

Lululemon Final Lap Crop

I splurged on a new pair of Lulu leggings a couple months ago, and oooh boy are they a new favorite. The Nulux fabric is silky smooth, and I adore all things high waisted. Plus, the phone pocket is ever so convenient. I’ve been wearing them on runs and to the gym, basically whenever I can!

Happy Thanksgiving!

What are you loving this fall?

What I’m Loving Lately | Fall 2017

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Disclosure: I received complimentary products from Broth Rx and Rep Fitness, however — as always — opinions are entirely my own. 

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Filed Under: Fitness, Life, Nutrition Tagged With: Broth Rx, Lululemon Final Lap Crop, Rep Fitness Kettlebell

Spiking Summer with Spindrift

August 29, 2015 by Hillary 3 Comments

I can feel summer coming to a close… like unusually early. Leaves are fallin’ already, people! Mornings are cool… El Nino, are you coming to Cali soon!?

With the departure of sweet (hot) summertime, my refreshing weekend cocktails are gearing up to take a hike, too.

Oh, how I will miss you light, sparkling alcoholic refreshments. Earlier this summer, I discovered a new seltzer water can on the shelf at Trader’s Joe’s — Spindrift.Spindrift Cans

I was impressed with their basic ingredient list and low-calorie (0 to 15 calories per can), low-sugar nutritional profile. Y’all know I don’t count calories, but I try to avoid consuming sugar-saturated beverages. I much rather save my sugar for dessert. Spindrift seltzers do not have any added sugar (woot woot), artificial flavors, colors, or preservatives (flavored by perfectly ripped fruit) — all natural baby.

They are splendid on their own – straight from the can – but my favorite way to enjoy these bubbly beverages is spiked with vodka (or gin… or tequila) and garnished with summery things like lime slices, fresh mint, and berries.

Spindrift

With the raspberry lime flavor, I like to add a splash of vodka and garnish with lime and fresh berries.

With the cucumber flavor, I prefer to add gin or vodka, sliced cucumbers and fresh mint.

For the grapefruit flavor, try adding a splash or two of tequila… and limes, of course limes. You won’t regret it.

Now how’s that for a low-maintence summer cocktail? You can take it to the porch, the pool, or better yet, make a DIY Spindrift cocktail bar at your Labor Day party — there’s still one more weekend of summer.

Spindrift

Spindrift

I go great with tequila, trust me.

Spindrift

I’m the most refreshing of them all. Dress me up with your heart’s desire.

 

Spindrift: Store Locator || Facebook ||  Twitter

What have you been sippin’ this summer?

Disclosure: I received Spindrift product review, but this is not a sponsored post. As always, opinions are entirely my own.

Filed Under: Nutrition, Recipes Tagged With: Low-Cal Summer Cocktails, Spindrift, Spindrift Seltzer

What I’m Lovin’ Lately // Health Nut Products

June 15, 2015 by Hillary 7 Comments

Hi there and happy Monday. It’s “Birthday Week” for me, so I am all smiles today (I want to enjoy my last few days as a 25-year-old). Another thing that makes me smile is discovering new “health nut” products.

As I’m writing up this post, I am remembering one more recent find that I forgot to include in the documented photos. Let’s just say, I may have a cocktail post coming your way…

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Purely Elizabeth Products

The founder, Elizabeth, is a fellow IIN grad — but that’s not the sole reason why I am digging Purely Elizabeth products. The ingredients are high quality, always gluten-free, and typically low in sugar. I devoured the Ancient Grain + Puffs Cereal long before these photos were snapped.

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Vega One Nutritional Shake

I have never been a protein shake kind of girl. I know that may go against my gym rat reputation, but I don’t own a shaker bottle. In all honestly, I’ve had this ginormous tub of vanilla protein powder in my cupboard for some time, and it wasn’t until recently that I decided to dig in. I typically mix a scoop with Silk® Unsweetened Cashewmilk (another favorite). The nutritional stats on this vegan product are impressive: 20 grams of plant protein, probiotics, fiber, and six (!) servings of greens to name a few.

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Vega Maca Capsules & Powder

Maca is a superfood. I have either been taking 1 capsule in the morning with breakfast, or incorporating the powder into various snacks (i.e. Maca Hemp Energy Bites). I have also sprinkled it on cereal (weird?) and stirred into creamy oatmeal.

Perfect Bar(s)

I have a new addiction. I have known about these bars for years (my first recall if from my early college days: my dance teacher ate them for breakfast); but, nonetheless, I rediscovered them (thanks, Mom!) and I am whole-heartedly infatuated. I think the long(er) ingredient list once intimidated me, but it’s all whole foods.

The peanut butter and almond butter varieties (my two favorite) offer a caloric punch at 300+ calories per bar – but since calories from whole foods don’t frighten me – I gladly devour a bar for a hefty snack. These suckers hold me over for hours (3 to 4!). I enjoy them so much that I now order them for our healthy vending machines at work (I am not the only fan – they sell out fast!). Bonus: Costco has a variety pack for a screaming deal. 

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Have you tried any of these products? What “health nut” finds are you loving lately?

Disclosure: This is not a sponsored post. I received Purely Elizabeth and Vega products to review, but I was not compensated for my time. All opinions are entirely my own.

Filed Under: Nutrition Tagged With: Perfect Bars, Purely Elizabeth, Vega Maca Powder, Vega One

5 Things I’ve Done to Enhance My Digestion

May 1, 2015 by Hillary 6 Comments

Hi friends – happy Friday and happy May Day! Did you check your email this morning for today’s special Nutrition Nut Newsletter email post? If not, no worries as I’m sharing it with you all on the blog today. To receive future email posts from me, be sure to subscribe here. 

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Good morning & happy May!

Thank you for being here this morning. April got away from me without sending a single Nutrition Nut Newsletter, so we are overdo for a special email post – wouldn’t you say?

As a Health Coach and corporate wellness professional, I’m supposed to be an expert in all things health and wellness. I should be in perfectly good health 24/7, right!? Hate to break it to you, but I’m human, too, and there’s no such thing as “perfect health.” #inmydreams

One thing I’ve struggled with for the past couple of years is my digestion. Through my college education (and at IIN!), I’ve learned about the complexity of the digestive system and the importance of caring for our own pieces of metabolic machinery – did you know that our GI tract houses the majority of our immunity?

As my interest in settling my tummy troubles has grown along with my passion for the subject, I’ve discovered a few things that have helped to create a bit more harmony on the inside.

5 Things I’ve Done to Enhance My Digestion

1. Hot coffee in the morning (versus iced coffee)*
2. Eating a few forkfuls of raw sauerkraut before a meal
3. Drinking diluted raw/unpasteurized apple cider vinegar
4. Drinking kombucha on a weekly basis
5. Increasing warm/hot foods in my diet vs. cold, raw foods (especially in the winter)

*I’ve also worked with an acupuncturist off and on, including taking Chinese herb supplements.

What do 3 of the 5 things have in common!? Probiotics of course – those uber healthful, good bacteria that keep our guts and immune systems strong and efficient.

When my digestion is off, it typically throws me for a loop as I often get stuck in that unattainable “perfect health” mindset mentioned above.

While I feel like my digestive system is a constant work in progress (by the way, let’s give it some recognition for the hard job it does!), these few things have made my tummy a happier camper. Healthy tummy = happy mind.

Do you struggle with irregular/upset digestion?

What remedies have helped you with maintaining a healthy digestive system?

Of Possible Interest: Food Sensitivities 101

Have a wonderful weekend, friends!

with love – Hillary

Filed Under: Health Coaching, Nutrition

I Ate Like A Supermodel

January 8, 2015 by Hillary 6 Comments

Fresh vegetable juice is the new green tea… on steroids. It is ev-er-y-where. Nearly once a week, I learn about another start-up juice company. Even at my own local Saturday farmer’s market, there is a vendor who sells fresh juice in reusable glass jars. I dig it.

photo 5

Juicing fresh fruits and vegetables is no new invention. In fact, my mom still owns her juicer that she got when she was my age; and my jaw drops to the floor when I think about the time she did a month-long (!) juice cleanse back in the day.

Despite trying a variety of fresh juice brands, I have yet to be inclined to do a strict, juice-only cleanse. I am not here to harp on such a “challenge” either; I just enjoying chewing too much.

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I regularly purchase green juice (I have yet to inherit my mother’s masticating machine) as a supplement to my already plant-heavy diet. I do not buy green juice every single day – or even every week for that matter – because a) it can be pricey, and b) juice can be full of sugar which negates one of my personal food philosophies: don’t drink your sugar.

When Urban Remedy reached out to me about sampling one of their Wellness Kits to kick-off the new year, I gladly accepted the offer as it was not a juice-only deal.

Last summer, I tried a rainbow of Urban Remedy juices – lots of green ones! – and was impressed by the press (hah!). This time around, I was able to taste other health-enhancing products that UR has in their repertoire.

The newest Wellness Kit, Cindy Crawford’s Essentials (it transforms you into a supermodel!), was delivered to my door in an insulated box just hours before the start of 2015.

The UR founder “curated this kit of Cindy’s favorite juices, snacks and meals that not only taste amazing, but also boost energy, lower inflammation and support a healthier approach to eating. Made with the highest quality organic, low glycemic, plant-based ingredients available, this kit was created to accommodate real life, based on Cindy’s own approach to health eating that works with today’s modern lifestyle.

Use this collection as all the complete nutrition you need for 3 full days or as Cindy does spread out these items throughout the week as you choose. With great tasting, grab-and-go healthy essentials at your fingertips, it’s easier to look and feel your best.”

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Cindy’s Essentials includes:

Morning Beverages

  • 2  Cold Brew Light
  • 1  Matcha Au Lait

Breakfasts

  • 3  Mint Cacao Chip Shakes​

Juices

  • Glow, Genius, and Clean

Lunches

  • Shredded Kale Salad
  • Zen Salad
  • Super Green Quinoa

Snacks

  • Spicy Lemon Sprouted Almonds
  • Sweet Potato Hummus with Crudite
  • Superfood Trail Mix

Dinners

  • Veggie Pad Thai
  • Mediterranean Quinoa Bowl
  • Zucchini Pasta with Marinara and Hemp seed Pesto
  • Raw Soup

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…and I did as Cindy does. Even despite it being the New Year, and every neighbor, friend and co-worker is attempting their own wacky version of a cookie and cocktail holiday detox, I used the raw, vegan and organic foods and beverages as a supplement to other things I can’t go without (like gluten-free toast in the morning and dark chocolate after lunch).

Verdict: Yummm. The Cold Brew Light was a favorite (go figure, iced coffee addict!) and the Super Green Quinoa was insanely fresh (lots of lemon). The green juices added phytonutrients to my mid-morning and afternoon snacks, and the Mediterranean Quinoa Bowl reminded my of my mama’s summer Tabbouleh salad.

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If you are into juice cleanses, UR offers those, too, in addition to three additional Wellness Kits and an assortment of à la cart options. Be well!

Disclosure: This post is sponsored by Urban Remedy. As always, opinions are entirely my own.

Filed Under: Nutrition Tagged With: Cindy Crawford's Essentials, Urban Remedy, Urban Remedy Wellness Kits

IIN Check-In 7 | Superfoods

October 2, 2014 by Hillary 3 Comments

One day belated, but happy October y’all! It really is a fabulous month in my opinion. This October also marks the 10th (of twelve) month of my IIN Health Coaching program. Graduation in December is going to be here in the blink of an eye!

Last night, as I was catching up on coursework, I came across my notes on superfoods from earlier in the curriculum. The word superfood is thrown around a lot, especially if you’re heavily absorbed in all things wellness as I am. Food is super (delicious), but what are “superfoods” by definition?

superfoods

“Superfoods are…

a class of the most potent, super-concentrated, and nutrient-rich foods on the planet. Superfoods have the ability to tremendously increase the vital force and energy of one’s body, and are the optimum choice for improving overall health – boosting the immune system, elevating serotonin production, enhancing sexuality, cleansing, lowering inflammation, and alkalizing the body.”

When I think of superfoods, I think blueberries, kale, and sweet potatoes. Here are nine superfoods that may be new to you!

salad

Top 9 Superfoods

1 // Cacao (Raw Chocolate)

Cacao is the highest antioxidant food on the planet. Raw chocolate improves cardiovascular health, builds strong bones, is a natural aphrodisiac, elevates your mood and energy, and increases longevity.

2 // Goji Berries

Gogi berries are regarded  as a longevity, strength-building, and potency food of the highest order. They contain 18 kinds of amino acids, up to 21 trace minerals, vitamins B and E, and high amounts of antioxidants and iron.

3 // Maca

Maca contains 5x more protein than a potato and 4x more fiber. It increases energy, endurance, strength, and libido. Dried maca powder contains more than 10% protein (nearly 20 amino acids).

4 // Raw Hemp Products

Hemp seeds (a.k.a hemp hearts) are packed with 33% pure digestible protein; they are rich in iron, amino acids, vitamin E, and omega-3 fatty acids.

hemp

>> Try my Pick-Me-Up Power Bar recipe, made with hemp!

5 // Spirulina & Blue-Green Algae

Spirulina is the world’s highest source of complete protein at 65% (beat that beef!); it provides a vast array of minerals, phytonutrients, and enzymes. Blue-green algae is a wild-grown superfood that is made up of 15% blue pigmented phycocyanin, which may increase our internal production of stems cells (source: Primordial Food).

>> Spirulina: Health Benefits & How To Get More In Your Diet

6 // Bee Products

Bee pollen contain nearly all B vitamins, B-9 (Folate) in particular and all 21 amino acids, making it a complete protein. Honey, it its organic/wild, raw, unfiltered state, is rich in minerals, antioxidants, probiotics, and enzymes; it’s the most complete food found in nature.

bee

<< local bee pollen sprinkled on a spring salad >>

7 // Camu Berries

The camu berry is the highes vitamin C source on the planet -move over, OJ! It’s excellent for rebuilding tissue, purifying blood, and enhancing immunity and energy. It’s said to be one of the best anti-depressants, immune building and eye-nourishing superfoods in the world.

8 // Sea Vegetables (Kelp, Dulse, Nori)

Rich in life-giving nutrients draw in from the ocean and sun, sea veggies help remove heavy metals, detoxify the body of radioactive iodine, provide trace minerals, regulate immunity, and decrease cancer risk. Seaweeds are especially excellent for the thyroid, immune system, adrenals, and hormone function.

9 // Medicinal Mushrooms

High in polysaccharides and super immune enhancing components, medicinal mushrooms are one of the most adaptogenic herb/superfoods on the planet. They have been proven effective in healing cancer.

Source: This information is from the Institute for Integrative Nutrition curriculum; adapted from David Wolfe.

Do you eat any of the aforementioned superfoods?

What superfoods do you enjoy regularly?

 IIN & Health Coaching

IIN Check-In 1 | Primary Nutrition

IIN Check-In 2 | What is a Health Coach?

IIN Check-In 3 | Food Sensitivities 101

IIN Check-In 4 | Halfway Through!

IIN Check-In 5 | 8 Causes of Cravings

IIN Check-In 6 | Free Initial Consultations

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If you’re interested in a free initial Health Consultation, please email me. I’d love to hear from you!

During this session, we will discuss your health and lifestyle to determine how I can best support you in achieving your goals.

Filed Under: Health Coaching, Nutrition Tagged With: David Wolfe Superfoods, IIN, My IIN Experience, Spirulina Health Benefits, Top 9 Superfoods

12 Green Pasta Recipes

August 27, 2014 by Hillary 3 Comments

Poor pasta… it gets a bad rap.

I looove a plate (or bowl) of pasta. It’s comfort; it’s carbs… and carbs are quick fuel.

I’ll admit, I didn’t grow up on traditional fettuccini alfredo or spaghetti with meatballs and tomato sauce. I’ve never been a huge heavy-on-the cheese fan either; so, when my kitchen/food fascination began (in my early teens), I gravitated towards fresh pasta dishes loaded with vegetables, light on the sauce – think Giada DeLaurentiis.

pasta

<< Light Lemon Zucchini Pasta is a summer go-to >>

When I crave pasta, I aim to “healthify” it in some way – even if it’s adding peas and fresh avocado to Annie’s gluten-free organic macaroni and cheese (trust me, it’s comfort on a spoon).

In my opinion, pasta does not require a “guilt” label in front of its recipe name. It can hold its own for being a healthful meal, when done right.

>> How To Healthify Pasta

  • Add lots of vegetables
  • Limit/skip the meat, or use lean cuts
  • Use whole wheat or gluten-free rice/quinoa pasta
  • Go light on the sauces
  • Sub avocado or miso-based sauces for cream and cheese
  • Sneak greens into your pesto (i.e. kale hemp & flax pesto)
  • Add toasted nuts for staying power
  • Turn zucchini into noodles for a low-carb option
  • Always add something green!

I used Foodie.com to collect a dozen green pasta recipes that showcase how pasta can, indeed, own nutritional power, please a crowd, and comfort your soul all seasons of the year.

From creamy vegan avocado pasta to gluten-free creations with lentils and lemon, these recipes highlight a plethora of ways that pasta can please any health nut’s appetite.
 

Check out 12 Green Pasta Recipes

by Hillary at Foodie.com

greens

<< Creamy Greens & Coconut Linguini >>

recipe/photo source

What’s your favorite pasta recipe?

Do you like to healthify your pasta or do you stick to comfort/tradition?

* * *


Disclosure: This post is sponsored by Foodie.com. As always, opinions are my own.

Filed Under: Nutrition, Recipes Tagged With: 12 Green Pasta Recipes, Foodie, Healthy Green Pasta Recipes

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“Anxiety is a symptom, not a diagnosis.” - Dr. “Anxiety is a symptom, not a diagnosis.” - Dr. George Papanicolaou

It’s no secret that I suffer from chronic anxiety and panic attacks. Or at least I don’t intend it to be. Because while there can be a lot of shame and embarrassment around both of these, I know I’m not alone in my experiences. While I’ve leaned toward the more anxious side most of life, my bothersome anxiety has steadily increased since my mid-twenties - some periods being worse than others. 

It’s not a complete surprise that my mental health has taken a dip during my first full gloomy Seattle winter — in the height of a pandemic. 

Here are some ways I have been nurturing my body & mind as I work with a team of practitioners to work on understanding the **root causes** of my panic, and to live with more ease. 

» no coffee (not even decaf)

» meditating regularly - I’m using @insighttimer 

» gentle movement

» weekly therapy sessions

» attempting cold showers (this is hard for me!): if you’re interested, you can research how this impacts the nervous system

» working with a naturopathic doctor to focus on gut + hormone health

» trying a new Rx - a decision that took years of consideration

» lastly, opening myself up to vulnerable conversations/sharing my story and my experiences in efforts to reduce any shame and connect with others 

I am not my anxiety. 

[image: a photo I snapped to send to my mom of my naturally red palm holding my Rx on the first day I took it]
This rare blue sky day in February is having me da This rare blue sky day in February is having me day dreaming about long, light-filled summer days... they’ll be here soon. 

#pikeplacemarket #seattlewashington
Leavenworth, WA • Where To Eat🍴 I was expect Leavenworth, WA • Where To Eat🍴

I was expecting all things beer, brats and pretzels in Leavenworth (not really my jam) 🍺🥨🧀, and while there’s plenty of it, I was delighted to find plenty of delicious eats for my “foodie” taste. 

We went to all of these 3 places more than once during our quick stay - highly recommend! 

☕️ @argonautespressobar: Located at one end of Front Street, this adorable coffee bar has delicious espresso drinks, breakfast items, and the best view! 

🥐 @tumwaterbakery: Incredible pastries, avocado toast on artisanal bread that’s a feast for your eyes... and I’m eager to go back and try their wood-fired pizza! 

🍜 @yodelinbroth: Literally some of the best food I’ve had (ever!), and that’s saying a lot. I had the Yodelin soup with housemade wild PNW halibut bone coconut curry broth, udon noodles, heaps of veggies and wild salmon - it was nourishing to my core as we ate it outside in 30 degree weather. I even bought some of the broth to recreate this meal at home, yum! 

#nutritionnuteats #leavenworthwa
winter wonderland getaway ✔️ We had snow much winter wonderland getaway ✔️

We had snow much fun exploring the picturesque Bavarian town of Leavenworth, WA for a much-needed mid-week getaway to the mountains. 🏔

We stayed in a cozy little cabin @logecamps right on the Wenatchee River (one day I’ll be back to stay at the stunning @phleavenworth), played in Enchantment Park, took a drive to Lake Wenatchee, and discovered some of the best food downtown (I’m saving my food recs for another post).

Nestled between the snow-capped Cascade Mountains with the river running through town, it’s quite magical in the middle of winter. ❄️ I’m already dreaming of heading back for some summer adventures!
I’m sure Koba is wondering why we ever lived in I’m sure Koba is wondering why we ever lived in Florida for two years.

#takemetothemountains #snowday
dog [noun] companion, loyal comforter, playmate, f dog [noun] companion, loyal comforter, playmate, forgiving, loving, energetic, protective, best friend.
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