Confession: I have just learned to love kale. 

I know what you are thinking. How is that possible? It’s been the super food for the last decade or more!

I know, I know. It’s just that it was…well, kale. 

After my son’s nutritionist offered it as an option of a green vegetable he might be willing to eat, I decided to give it a try. She suggested I find a copycat recipe for a certain fast food chicken restaurant’s kale salad and adapt as needed.

I didn’t quite find that, but I did find one I could work with and then made it my own.

Just in case you need a refresher on the benefits of kale: it’s a nutrient-dense food that’s rich in antioxidants, vitamin C, vitamin K, and beta-carotene. It also contains nutrients that fight inflammation and can support eye health, weight management, heart health, and more.

While my son was not impressed, sigh, I fell in love with it. 

It’s fairly quick and easy to throw together, too. 

A few things to keep in mind:

• Remove the stem from the kale. That is tough and bitter, and no one wants that. TIP: use kitchen scissors to cut the leafy part off the stem. 
• Cut the kale leaves into bit-sized pieces. I prefer to use salad scissors for this, but clean kitchen scissors also work.
• Make sure to massage a little of the dressing into the kale with your hands until the kale is shiny and starts to shrink down a little. 

As for toppings, you can dress it up to your preference. I think I finally landed on my perfect option today, which is in the recipe below. Or, come to think of it, I may try adding some chopped walnuts in next time.

However, to keep it dairy free for my son, I tried gluten-free breadcrumbs to give some texture. This worked well, and is a good option. But, since he didn’t like the kale, I didn’t have to keep it dairy free.

I opted for adding in reduced fat feta cheese, which was amazing!

Today I tried adding hemp hearts. They add a little nutty crunch and were the perfect final touch. 

Side note: we are needing to work on my son’s iron level, and I recently found out about hemp hearts and their high iron content. So, I bought some to put in his smoothies, and tried them in the salad on a whim. Yum!

I hope you enjoy the recipe! Drop a comment and let me know if you are Team Kale or not.

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Lemony Kale Salad

A refreshing, high iron and nutrient dense salad.

Course Brunch, Lunch, Salad, Side Dish, Snack

Cuisine American

Keyword dairy-free, gluten fee, quick and easy, spring

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 4

Calories 98kcal

Equipment

• 1 large bowl
• 1 salad scissors or kitchen scissors or knife
• 1 mason jar or other airtight container
• 1 lemon juicer
• measuring spoons

Ingredients

• 4 cups curly kale washed, stem removed, and cut into bite-sized pieces
• 1 tbsp olive oil
• 2 tbsp fresh lemon juice
• 1 tsp dijon mustard
• 1 tsp garlic minced
• 1/4 tsp salt
• 1/4 tsp pepper
• 1 tbsp hemp hearts
• 1 oz reduced fat feta cheese
• 3 Tbsp chopped walnuts optional

Instructions

• If starting with a bunch of curly kale, wash, dry, and remove leaves from stem.
• Add kale to medium-large bowl and use scissors to chop kale into bite-sized pieces (or finely chop kale leaves and add to a medium-large bowl.)
• To make dressing, add olive oil, lemon juice, garlic, mustard, salt and pepper to mason jar and shake to mix or whisk together in a small bowl.
• Drizzle a teeny bit (around 1 tsp) onto the kale leaves.
• Massage dressing into kale leaves until the leaves darken in color and become tender and silky.
• Toss with remaining dressing, feta, and hemp hearts.

Notes

Diary-free option: To keep this salad dairy-free and gluten-free, I recommend using gluten-free bread crumbs instead.

Eating seasonally – wherever you are in the world – allows your body to have the benefits of nature’s rhythms. Nature provides cooling, water-filled produce when the weather is hot and heartier, warming produce when it’s cold out. 

Eating locally allows us to reap the benefits of fresh-picked produce bursting with flavor and nutrient-density vice the produce at the grocery store, which was often picked days, if not weeks, before and traveled a great distance. Eating locally also helps support local farmers and small businesses.

Local farmer’s markets are a great way to eat both seasonally and locally. You can find farmer’s markets near you here: https://www.usdalocalfoodportal.com/. You can also figure out what’s in season where you are here: https://www.seasonalfoodguide.org/

So, in the spirit of eating locally and seasonally, I’ve created a wonderful recipe for grilled salmon and spring salad with yogurt dressing. This salad highlights 3 vegetables that are in season in early spring: spring lettuce or arugula, asparagus, and radishes. 

Be sure to watch the video for full details and how-to info and grab your copy of the recipe below!

I’d love to know what your favorite spring recipe is! 

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Grilled Salmon with Spring Salad and Yogurt Dressing

A wonderful springtime meal with seasonal produce

Course Lunch, Main Course, Salad

Cuisine American

Keyword asparagus, salmon, seasonal produce, spring

Prep Time 20 minutes minutes

Cook Time 10 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 341kcal

Equipment

• grill pan
• cutting board
• kitchen knife
• 2 large bowls
• 1 pot

Ingredients

• 4 salmon fillets about 6 ounces each
• olive oil spray
• 2 cloves garlic minced
• Lemon wedges for serving
• 4 cups farm-fresh lettuce or arugula washed and torn into bite-sized pieces
• 1 bunch asparagus cut into bite-sized pieces with tough ends trimmed
• 1 bunch radishes thinly sliced
• 1/2 cup plain Greek yogurt
• 2 tablespoons lemon juice
• 1 tablespoon honey optional
• 1 tablespoon Dijon mustard
• 2 tablespoons chopped fresh dill or herb of choice
• Salt and pepper to taste

Instructions

Blanch Asparagus:

• Bring a pot of water to a boil. Prepare an ice bath by filling a large bowl with ice water.
• Blanch the asparagus by adding them to the boiling water for 1-2 minutes until they turn bright green and are slightly tender.
• Quickly transfer the blanched asparagus to the ice bath to stop the cooking process. Drain and pat dry with paper towels.

Prepare the Grilled Salmon:

• In a small bowl, mix together olive oil, minced garlic, salt, and pepper.
• Rub the mixture over the salmon fillets, coating them evenly.
• Preheat the grill to medium-high heat.
• Grill the salmon fillets for about 4-5 minutes per side, or until cooked through and nicely charred on the outside. Cooking time may vary depending on the thickness of the fillets. Remove from heat and set aside.

Prepare Salad & Dressing:

• While salmon is cooking, combine the farm-fresh lettuce or arugula, blanched asparagus, and sliced radishes in a large bowl.
• In a small bowl, whisk together the Greek yogurt, lemon juice, honey (optional), Dijon mustard, chopped dill, salt, and pepper until smooth and creamy. Adjust seasoning to taste.
• Drizzle the yogurt dressing over the salad and toss gently to coat evenly.

Serve:

• Divide the dressed salad among serving plates.
• Place a grilled salmon fillet on top of each salad portion.
• Garnish with lemon wedges and additional chopped dill if desired.
• Serve immediately and enjoy this delicious and healthy springtime meal!

Notes

Feel free to customize this recipe by adding other seasonal vegetables or herbs of your choice to the salad, and adjust the dressing ingredients to suit your taste preferences.

Nutrition Facts: 

• Protein: 43g
• Carbohydrates: 9.5g
• Fat: 14.6 g

But how do you do this when you are out and about or headed to an event where you have less control over what’s on the menu?

It’s fairly simple, though it does require a little pre-planning and strategy. 

I love a good strategy, don’t you? 

So, let’s strategize!

Here are some of my best tips when it comes to eating at restaurants, enjoying your meal, and still sticking to your health goals:

1. Look up the restaurant’s menu online ahead of time. This way you know what you are walking into and can have your order already selected. Call ahead if necessary and ask if the restaurant can accommodate your dietary needs. 
2. Order first. Try to place your order before anyone else. This will help you stick to your order and not be tempted to change your mind after hearing someone else place their order.
3. Opt for the lunch plate. Most restaurant portions are double or triple a regular portion. Order the lunch size if they will allow it. Otherise, you can ask them to box up half your meal in the kitchen before they even serve you. Instant lunch for the next day!
4. Watch for sauces and seasonings. Ask for sauces and dressings to be brought on the side. Sauces and dressings often hide high amounts of sugar, salt, and fat. By ordering them on the side, you can control the amount used. As for seasonings, you may want to ask for no seasoning and then salt and pepper your own food. Restaurant meals often have a very high sodium content, so by seasoning you own food, you are again controlling what you eat. 
5. Speak up. Advocate for your dietary needs. Depending on personal goals, needs, or preferences, don’t be afraid to ask to skip the bread or for something to be grilled without seasoning or steamed without butter. 
6. Drink water. Try to drink a full glass of water before your meal comes. This will not only aid in digestion, but help you feel fuller and keep you from overeating.
7. Split dessert. If you choose to order dessert, split it with someone at your table or ask them to box half the dessert up for you. This way, you still get to enjoy your food without overindulging. 

When it comes to navigating events, many of the same principles apply. However, there are some additional tips to help:

1. Do the best you can in the situation you are in. Depending on the event, you may not always be able to choose exactly what you’d like. So, do the best you can in that situation and let the rest go. One meal that doesn’t align perfectly with your plan will not ruin your progress, and it doesn’t mean you are a failure. Just don’t let that one meal turn into a series of less than ideal meals.
2. Stick to one plate. If there is a buffet, stick to one plate and don’t go back for seconds.
3. Focus on protein and vegetables. Fill at least ½ – ¾ of your plate with vegetables (preferably ones not covered in cheese sauce or dripping in butter). Fill the rest of your plate with protein. 
4. Speak up. If there is a serving line, ask for extra salad or extra protein. It’s perfectly ok to let them know you can’t or won’t be eating the high carb, high fat option and you’d like an extra serving of the foods that you can eat. 
5. Move away from the food table. If you are at an event or family gathering where the food is just sitting out, move yourself away from that area. Grab a family member or colleague you haven’t spoken with in a while and go sit down with them for a catch up chat away from the food. 
6. Carry water. If you are at a mingling or networking type of event, carry a glass of water or sparkling water with a lemon or lime in it with you. You can sip on the water throughout the event and not feel awkward about not having a fun drink in your hand.
7. Follow the 3 bite rule. If there is a dessert or other food option that you really want to have, get a small portion – about 3 bites worth. Physiologically, our brain doesn’t recognize taste after about 3 bites, so after 3 bites, you are either eating to fuel your body or out of habit. 
8. Just say “No, thank you!” Here’s your permission slip to just say no to anything that doesn’t align with your plan, desires, or goals.

I hope these tips and strategies help you navigate eating out or at an event with ease and confidence. Drop a comment and let me know what other tips or strategies you’ve used successfully!

My kiddos are older now, and the baskets have been put away. But, we started a new tradition a couple of years ago of making strawberry meringue cookies. My daughter’s eyes light up when she hears me talk about making them, and she can’t wait until they are done.

These are a make ahead type of thing, which I love even more because I can have them done several days ahead of time and not have to think about it on Easter weekend. 

Plus, they are simple and super low calorie so you can enjoy them without worrying about it. 

A few things to note:

• These babies need time to dry. So, be sure you make them at  least 24 hours before you need them.
• Also, they need to dry in the oven after baking with the oven turned off for at least 4 hours before you store them. So, don’t bake these 30 minutes before you need to make dinner in said oven. Give yourself some time.
• You can get all fancy with these with piping bags and cool tips to make cute shapes. I don’t have the time or patience for that, so I just do them drop style. They may not look gourmet, but I promise they’ll taste good.  
• When I made these, I used the leading brand gelatin mix because it’s what I had on hand. I usually use 1/2 a packet of Simple Mixes Natural Gelatin Dessert, which you can find here: https://amzn.to/43sZwI3. I made this switch because they are labeled gluten-free and contain no artificial dyes or flavors.

Watch the full video for all of the details and check out the recipe below!

What’s your favorite dish to make at Easter?

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Strawberry Meringue Cookies

A sweet treat for Easter brunch

Course Dessert

Cuisine Dessert, Holiday

Keyword brunch, Dessert, Easter, gluten-free, low sugar

Prep Time 10 minutes minutes

Cook Time 8 minutes minutes

Drying Time 2 hours hours

Total Time 2 hours hours 18 minutes minutes

Servings 8

Calories 21kcal

Equipment

• 1-2 cookie sheets
• mixer hand or stand mixer
• parchment paper or silicone baking mat
• 1 teaspoon or tsp cookie scoop

Ingredients

• 7 egg whites 14 tbsp of liquid egg whites
• 1/4 cup Splenda
• 1 tsp. vanilla
• 1 small package sugar-free strawberry gelatin see note
• 1/4 tsp cream of tartar

Instructions

• Preheat oven to 350 degrees F. Line cookie sheet with parchment paper
• Beat Egg Whites until fluffy. Gradually add Splenda, jello, vanilla, cream of tartar. Continue beating until soft peaks form.
• Drop a teaspoon onto a covered cookie sheet
• Bake for up to 10 min( do not let them brown). Start checking them around 5-6 mintues.
• Turn off heat and leave cookies in the closed oven until cookies are dry, 1-2 hours or longer if needed.

Notes

This recipe makes a ton of cookies! I was not able to bake the entire recipe at once. I stored the left over “batter” in the refrigerator and re-beat the mixture the next day until stiff. Then I followed baked them noted, and they turned out just like the first batch.

I prefer to use Simple Mixes Natural Gelatin Dessert, which you can find here: https://amzn.to/43sZwI3. I’m made this switch because they are labeled gluten-free and contain no artificial dyes or flavors.

Counts as:  ¼ ounce protein, 1 ½ condiments, ½ optional snack per serving

It’s Spring Break time, and for many that means travel!

Traveling to see new sights and places can be an amazing experience, but it can also be stressful. Flight delays and traffic jams, whiny kids, and out of service pools can make any vacation less than ideal. Factor in that we often let go of our healthy habits when on vacation, and you have a recipe for low energy and illness that no one really wants.

I am a travelholic and an airline pilot wife. I’ve traveled extensively domestically and internationally. Over the years, and especially in the last 5, I’ve developed some awesome tips and tricks that will help you enjoy and have the energy for your travel experience while helping to keep your immune system strong so you can minimize the likelihood of getting sick once you get home. No guarantees, but I have found that I get sick less often following these principles.

Watch the full video for all of the details, but staying healthy during and after vacation or any travel really boils down to: staying hydrated, prioritizing sleep, packing your own healthy snacks, researching your dining out options ahead of time, and staying physically active.

Do you have a favorite travel tip to stay healthy on the road? Drop a comment and let me know!

Do you know how long it took and how many labels I had to read to find a tomato sauce that didn’t have soybean oil in it? I never did find one and resorted to making my own. See here. 

While I love soy protein isolate as a great source of protein, what I don’t love are the highly-processed and highly-refined soy-based products like soybean oil. Soybean oil and its fellow highly refined oils (Sunflower seed oil, Canola oil⁣, Corn oil⁣, Safflower oil⁣, Peanut oil⁣, Vegetable oil, Hydrogenated or partially hydrogenated oil⁣) can be a major source of inflammation in our bodies.

These oils fuel inflammation by increasing the production of pro-inflammatory chemicals called cytokines in your body. Inflammation = stress on our body at the cellular and organ level.

These oils are rich in omega-6 fatty acids. And while our bodies need omega-6 fatty acids, ideally we need a 1:1 balance of omega-3 fatty acids with omega-6 fatty acids. Researchers believe that the ratio of omega-6 to omega-3 fats in a typical Western diet is 20-to-1 or higher. If you eat a lot of cookies, chips, crackers, or fried foods, this ratio is likely much higher. Additionally, studies clearly show an increase in the risk of obesity as the level of omega-6 fatty acids and the omega-6/omega-3 ratio increase, whereas high omega-3 consumption decreases the risk of obesity.

So, in short, it’s the high imbalance of consumption of omega-6 fatty acids found in these oils that’s dangerous. And they are in almost everything! Side note: don’t let the word “organic” in front of these oils fool you – it doesn’t change their inflammatory properties. 

So, how do you balance things out? Increase your intake of omega-3 fatty acids while decreasing your intake of omega-6 fatty acids. 

For oils, this means increasing your intake of olive oil, avocado oil, coconut oil, or flaxseed oil. These oils are rich in omega-3 fatty acids, which are antiinflammatory.

• Olive Oil:
  • Extra virgin olive oil is rich in monounsaturated fats and antioxidants, making it a healthier choice for cooking and dressing salads.
• Avocado Oil:
  • Avocado oil is high in monounsaturated fats and has a high smoke point, making it suitable for cooking at high temperatures.
• Coconut Oil:
  • While high in saturated fats, coconut oil contains medium-chain triglycerides (MCTs), which may offer health benefits when consumed in moderation.
• Flaxseed Oil:
  • Flaxseed oil is a good source of omega-3 fatty acids, however, it should not be heated and is best used in dressings and cold dishes.

Now that you are sold on the idea of reducing your consumption of omega-6 oils and foods that contain them, let’s talk swaps.

One of the fastest ways to lower your consumption of omega-6 fatty acids is to look for the following brands that use omega-3s* and simply swap them out: 

• Salad Dressings:
  • Avocado Oil Based: Primal Kitchen, Chosen Foods
• Mayonnaise:
  • Olive Oil or Avocado Oil Based: Primal Kitchen, Chosen Foods
• Snack Foods:
  • Popcorn: Quinn Snacks, LesserEvil
  • Chips and Crackers: Jackson’s Honest, Siete Family Foods, Simple Mills
• Baking Ingredients:
  • Look for organic or health-focused brands in your local grocery store or health food store that offer olive oil, avocado oil, or coconut oil options for baking.
    • Chocolate Chips: Nestle Tollhouse Allergen-free, Enjoy Life
    • Frosting: Miss Jones
    • Baking Mixes: Simple Mills, Miss Jones, King Arthur Baking Company
    • Coconut oil can replace vegetable oil in most recipes
• Condiments and Sauces:
  • Pesto: Seggiano
  • Marinades and Sauces: Primal Kitchen, The New Primal, Sir Kensington’s

Links are affiliate links. As an Amazon affiliate, I may earn a commission on any qualifying purchases at no cost to you.

You can also, of course, choose to make some of these things at home. Salad dressings are probably the easiest and quickest to make. I’ve been experimenting with this and here are some great options I’ve found.

For most of these I add all of the ingredients to a mason jar, screw on the lid and shake it up! That way, you aren’t messing with a bunch of dishes and whisks to clean and you can store any leftover dressing in the jar in the fridge. 

1. Olive Oil and Balsamic Vinegar Dressing

2. Avocado Lime Dressing

3. Mediterranean Herb Dressing

4. Creamy Yogurt Dill Dressing

Feel free to adjust the quantities of ingredients based on your taste preferences. You can also make double and triple batches if you plan to use them within 3 days. These dressings are versatile and can be used on various salads or as marinades for grilled vegetables or proteins.

Leave a comment and let me know if you knew about the difference between omega-6 and omega-3 fatty acids!

*Please do read the ingredient labels. These brands are well-known for their commitment to clean ingredients, but things do change. Also, I didn’t vet every single product these companies sell, just the ones in the recommended category.

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Olive Oil and Balsamic Vinegar Dressing

Easy and simple salad dressing

Course Brunch, Lunch, Main Course, Salad

Cuisine American

Keyword olive oil, salad dressing, vinaigrette

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 8

Calories 67kcal

Equipment

• air tight container like a small mason jar
• measuring cup
• measuring spoon
• small bowl optional
• whisk optional

Ingredients

• 1/4 cup extra virgin olive oil
• 2 Tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 1 clove garlic, minced minced
• Salt and pepper to taste

Instructions

• Add all ingredients in a small mason jar. Screw lid on tightly and shake until well combined. (Or use a small bowl and whisk to combine ingredients)
• Adjust seasoning to taste.
• Drizzle over your favorite salad and toss to coat.
• Store in an airtight container in the refrigerator for up to 3 days.

Notes

Each serving equals ~1 Tablespoon.

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Avocado Lime Dressing

Smooth and tangy avocado salad dressing.

Course Breakfast, Brunch, Lunch, Main Course, Salad

Cuisine American, Mexican

Keyword salad dressing

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 8

Calories 81kcal

Equipment

• 1 blender or food processor
• 1 kitchen knife
• measuring spoons

Ingredients

• 1 ripe avocado
• Juice of 1 lime
• 2 tablespoons avocado oil
• 2 tablespoons water adjust for desired consistency
• 1 clove garlic minced
• Salt and pepper to taste

Instructions

• Slice and remove seed and peel from avocado.
• In a blender or food processor, combine ripe avocado, lime juice, avocado oil, minced garlic, salt, and pepper.
• Blend until smooth, adding water as needed to reach desired consistency.
• Taste and adjust seasoning if necessary. Use immediately or store in an airtight container in the refrigerator for up to 3 days.

Notes

Each serving equals ~1 Tablespoon.

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Mediterranean Herb Dressing

Simple and easy Mediterranean salad dressing.

Course Brunch, Lunch, Main Course, Salad

Cuisine American, Greek, Italian, Mediterranean

Keyword olive oil, salad dressing, vinaigrette

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 8

Calories 82kcal

Equipment

• 1 small mason jar Or bowl and whisk
• measuring cups
• measuring spoons

Ingredients

• 1/4 cup extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon dried thyme
• 1 clove garlic minced
• Salt and pepper to taste

Instructions

• Add all ingredients in a small mason jar. Screw the lid on tightly and shake until well combined. (Or use a small bowl and whisk to combine ingredients.)
• Taste and adjust seasoning as needed. Drizzle over salads with Mediterranean flavors like tomatoes, cucumbers, olives, and feta cheese.

Notes

Each serving is ~1 Tablespoon.

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Creamy Yogurt Dill Dressing

Creamy and cool salad dressing or dip

Course Appetizer, Breakfast, Brunch, Lunch, Main Course, Side Dish, Snack

Cuisine American

Keyword dip, salad dressing

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 6

Calories 62kcal

Equipment

• 1 small mason jar or bowl and whisk
• measuring spoons
• measuring cups

Ingredients

• 1/2 cup plain Greek yogurt
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh dill or 1 teaspoon dried dill
• 1 clove garlic minced
• Salt and pepper to taste

Instructions

• Add all ingredients in a small mason jar. Screw the lid on tightly and shake until well combined. (Or use a small bowl and whisk to combine ingredients.)
• Adjust seasoning to taste. Drizzle over salads with fresh vegetables or use as a dip for crudites.

Notes

Each serving is ~1 Tablespoon.

We’ve tried various recipes and options, and one of the things that worked for breakfast was overnight oats. After doing a lot of research, I came up with a simple recipe that I approved of in terms of a healthy, balanced breakfast that he really likes: easy, overnight oats. 

These oats combine certified gluten-free rolled oats*, plant-based chocolate protein powder, unsweetened vanilla almond milk, and almond butter. 

I like this combination because it’s a good balance of protein, slow-release carbs, and fats (about 410 calories, 35g protein, 37g carbs, and 14g fat) meaning it will keep him fueled throughout the morning until he can eat lunch. 

Unlike instant oatmeal, which has a high glycemic index that we don’t want (meaning our bodies digest it quickly and cause blood sugar to rise rapidly), rolled and steel-cut oats have a low-to-mid range glycemic index because it takes much longer for the body to digest them. By adding the protein powder and fat in the form of almond butter to the oats, this further lowers the overall glycemic load of the meal, meaning it will help keep his blood sugar low and steady. He won’t get that blood sugar spike with its subsequent crash in the middle of the morning. 

He likes them because they taste good.

I call that a win/win.

I make two individual servings every Sunday evening to put into his breakfast rotation. This take about 5 minutes total. They keep well in an airtight container in the refrigerator until he wants them. 

Grab the recipe below and let me know what other allergen-friendly options you have for your kiddo’s breakfast in the comments below!

*A note about oats: oats from any source may cause a reaction in Celiacs. Oats have a protein called avenin that is similar to gluten. Some people with celiac disease have an immune response to avenin as well as to gluten. Please consult with your doctor about oats, and only eat certified gluten-free oat products if you chose to eat oats.

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Easy, Allergen-Friendly Overnight Oats

A simple, balanced breakfast that will keep you going all morning and won't spike your blood sugar.

Course Breakfast

Cuisine American

Keyword dairy-free, gluten fee, gluten-free, high protien, Protein, quick and easy, soy-free

Prep Time 5 minutes minutes

Cook Time 1 minute minute

Total Time 6 minutes minutes

Servings 1

Calories 410kcal

Equipment

• 1 small, microwave safe airtight container
• 1 Tbsp
• measuring cups

Ingredients

• 1/2 cup certified gluten-free rolled oats*
• 1 scoop chocolate protein powder
• 1 Tbsp almond butter
• 3/4 cup unsweetened vanilla almond milk

Instructions

• Measure and add oats to the airtight container.
• Add protein powder, almond butter, and almond milk.
• Slowly stir together until combined.
• Put the lid on the container and place in the refrigerator overnight or longer.
• Once ready to eat, just pop the container into the microwave and heat for 1 minute.

Notes

* A note about oats: oats from any source may cause a reaction in Celiacs. Oats have a protein called avenin that is similar to gluten. Some people with celiac disease have an immune response to avenin as well as to gluten. Please consult with your doctor about oats, and only eat certified gluten-free oat products if you chose to eat oats.

Protein-Packed Shamrock Shake: A Healthy Twist on a Classic

What better way to start your St. Paddy’s Day celebrations than with a vibrant green Shamrock Shake? But hold onto your leprechaun hats, because this isn’t your typical sugar-laden concoction. Our Protein-Packed Shamrock Shake is a nutritious powerhouse, blending together the goodness of vanilla protein powder, almond milk, and a little mint extract. You can even throw in a little spinach or frozen banana to get some extra nutrition. Not only does it taste divine, but it also provides a satisfying dose of nutrients to fuel your festivities.

And just for fun, let’s do a little nutritional comparison:

Healthy Reuben Sandwich: A Flavorful Twist on Tradition

What’s St. Patrick’s Day without a hearty sandwich to sink your teeth into? But forget the greasy, calorie-laden options – we’re all about balance here! Our Healthy Reuben Sandwich puts a nutritious spin on the classic favorite, featuring lean protein, tangy sauerkraut, and a dollop of guilt-free dressing. It’s a delightful medley of flavors and textures that will leave you craving more.

Let’s take a look at the nutritional comparison for extra fun!

I think I can sacrifice one gram of protein for all that fat and carbs.

Embrace the Luck of the Irish – Guilt-Free!

This St. Patrick’s Day, let’s raise a glass (or a shamrock shake) to good health and good eats. With our Protein-Packed Shamrock Shake and Healthy Reuben Sandwich in hand, you can indulge in the festivities with confidence, knowing that you’re nourishing your body from the inside out.

So, what are you waiting for? Watch the full YouTube video for all the details and grab the recipes below!

Sláinte!

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Protein Shamrock Shake

Healthy, Low-Sugar Option for this Tasty Treat

Course Breakfast, Lunch, Snack

Cuisine Irish

Keyword Dessert, gluten fee, gluten-free, Irish, Protein

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1

Calories 160kcal

Equipment

• Blender

Ingredients

• scoop Vanilla Protein Powder
• 1 cup unsweetened almond milk
• 1/2 cup crushed iced
• 3 drops mint extract
• green food coloring optional
• 1/2 cup spinach optional

Instructions

• Add ingredients to blender.
• Blend on high to combine.
• Pour in glass and enjoy!

Notes

For extra nutritional value use spinach in place of food coloring. Feel free to leave the food coloring out if you don’t like artificial food dyes. I prefer to use to Watkins natural food dyes, which you can get here: https://amzn.to/3uxO0OJ (As an Amazon Associate, I earn from qualifying purchases.)

 

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Healthy Rueben Sandwich

A healthy take on the classic Rueben sandwich

Course Lunch, Main Course

Cuisine Holiday, Irish

Keyword gluten fee, gluten-free, Irish, Rueben, St. Paddy’s Day, St. Patrick’s Day

Cook Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1

Calories 334kcal

Equipment

• 1 toaster oven
• 1 small mixing bowl
• aluminum foil

Ingredients

• 2 pieces cauliflower thins I prefer Trader Joe's
• 3 oz deli corned beef
• 1 slice Sargento thin-sliced Swiss cheese or Sargento thin-sliced Provolone
• 1/2 cup sauerkraut
• 1 1/2 Tbsp nonfat plain Greek yogurt
• 1/2 Tbsp no sugar added ketchup
• 1/2 tsp apple cider vinegar
• 1 dash garlic powder
• 1 dash onion powder
• 1/2 tsp dill pickle juice
• 1/2 tsp Stevia optional
• nonstick cooking spray

Instructions

• Line toaster oven tray with aluminum foil and spray with non-stick cooking spray.
• Place cauliflower thins on tray and toast in the toaster oven for 3-5 minutes.
• Once thins are toasted, placed corned beef on one thin and sauerkraut on the other.
• Bake in the toaster oven at 350℉ until heated through.
• While that's baking, make the sauce by mixing yogurt, ketchup, vinegar, spices, and pickle juice together.
• Once the thins are heated through, add the cheese slice to one side and broil for 1 minute or until cheese melts.
• Once cheese is melted, transfer both sides of the sandwich to a plate.
• Top one side of the sandwich with sauce, then combine both sides to make the sandwich.
• Enjoy!

Notes

Choose a cauliflower thin that is about 100 calories and 5 grams of fat for 2 pieces. Try Trader Joe’s or Outer Aisle brands. 

If you don’t want to make your own sauce, you could use 1 Tbsp of Lite Thousand Island Dressing.

If you like a sweeter sauce, use the Stevia, but I found I didn’t need it. 

If you are on a salt restricted diet or want to reduce the amount of sodium in this sandwich, rinse the sauerkraut and then dry well by wringing out the excess liquid in paper towels before heating.

You feel like you’ve already lost the day, right? 

What if there was one change you could make to start your day off ahead of the game and feel like you’ve already won the day?

I’m going to share with you the one change I’ve made to my day that has done just that.

I started getting up 45 minutes earlier. 

I know, I know. You are probably thinking, “No way. I’m already exhausted. How am I supposed to get up 45 minutes earlier?” I hear you. Just hang in there with me.

Before we talk about the how, let’s talk about the why.

I made this change when I started a 6 month accelerated Integrative Functional Health Coaching program. When I looked at my calendar to block out course time, I realized that in order to get my coursework done, work on my business activities, and be available to pick up kids from school, do homework, make dinner, etc., I would lose my normal lunch hour when I took my daily walk. 

I have a goal to get in 10,000 steps every day. And when I lost that lunch hour, I wasn’t meeting that goal. I was not OK with this, so I thought about what I could do. The solution was to make more time in my day. I decided to get up 45 minutes earlier than I had been and get on the elliptical for 40-45 minutes. 

This means I’m getting between 5,000-6,000 steps before 6:00 AM on the weekdays. And it is awesome because I’ve already won the day. I know I will easily hit my step goal over the course of the rest of the day. I’ve already gotten my physical activity in so no matter how the day goes down, I’m good to go. 

Your goal may not be the same as mine. Your goal may be to have quiet time before you need to get kids up and moving. Your goal may be to get coffee going, lunches packed, and makeup on without feeling rushed or stressed. 

Whatever your goal is, waking up earlier creates time in your calendar. That time you create in the morning is invaluable because my guess is, you don’t create time at the end of the day. At the end of the day, your brain and body are done for. Creating that time in the morning means you aren’t finishing the day with thoughts of “what if…” or “if I’d only…” You can go to bed feeling accomplished because no matter what, you won the day early and took care of yourself.

So, how in the world do you get up early when you are already tired? 

Make the process so easy, you have no excuse not to do it. 

If you are hitting that snooze button, start by losing the snooze. Check out my blog post on sleep for more info on why the snooze button makes you more tired. Get up when your alarm goes off for a week or two, and you know you are ready to move on.

Next, start by setting your alarm for 5 minutes earlier. Just 5 minutes. Anyone can get up 5 minutes earlier, right? This may mean you want to turn off the light 5 minutes earlier the night before. 

Once you’ve established getting up 5 minutes earlier for at least a week, repeat this process by moving your alarm 5 minutes earlier again. Do this for a week successfully, and rinse and repeat.

See the pattern? 

You don’t need to suddenly start waking up 45 minutes earlier. You can do it gradually. You may not even need 45 minutes. Maybe you only need 20 minutes extra to feel like you are leaving the house with a win. Or maybe you need more. 

I eventually found that I needed an extra 10 minutes beyond the 45 to make the mornings work how I really wanted them to work for me. 

And that’s the key – create the time you need to make your mornings work for you so that you create that win and reduce your stress from the start.

Leave a comment and let me know what other tips you have for winning the day early or if you try this method and it works for you!

If you are considering taking these shots for weight loss, I encourage you to do your research and consult with your physician, as always, before you start taking them.

If you are already on them or choose to start taking them, here’s what you need to know about taking these shots from a diet and nutrition perspective. 

These shots can lead to rapid weight loss. However, without proper nutrition, you will be losing lean muscle mass instead of fat. This is what’s called sarcopenic obesity or being “skinny fat.” You will still have a high percentage of body fat even if you are within a normal body weight range.

This is what you don’t want. 

What you do want is to lose less lean muscle mass and increase the loss of body fat. To do this, you need to pay special attention to your protein intake. 

In order to protect your lean muscle mass during weight loss using the shots, you need to be consuming at least 25-30 grams of protein per meal. This protein will help reduce any hunger you do have. If you have the opposite symptom of significantly reduced appetite, this protein intake is just as important to make sure you are getting the nutrition your metabolism needs. 

So, what does 25-30 grams of protein look like?

• 6 oz of cooked chicken breast
• 1 ½ cups of 1% cottage cheese
• 10 large shrimp cooked
• 1 ½ cups organic tofu
• 1 ½ cups nonfat plain Greek yogurt
• 1 scoop of Protein powder
• 1 cup Tempeh
• 5 eggs
• 6 oz wild caught salmon filet
• 6 oz turkey breast

So, be sure to fill up on protein at each meal and add in non-starchy vegetables. For instance, use a lunch plate where 1/4 of your plate is protein and the rest non-starchy veggies plus some healthy fat. If necessary, add in a serving (½ cup) of whole grains like brown rice or quinoa (for extra protein), so this would your ratio 1/4 protein, 1/2 non-starchy veggies, and 1/4 whole grain.

If you really don’t know where to start and need someone to take the guesswork out of your MSWL nutrition plan, I can offer you two options to help ensure you get balanced nutrition and lifestyle support during your weight loss journey. 

You may be eligible to receive a discount on your MSWL nutrition plan as well. Email me at hollyisahealthcoach@gmail.com to learn more.