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This post is by blog team member, Kiran. To learn more about Kiran, check out our team page! So guess what? I’m officially a Certified Holistic Health Coach as of mid-March. Last year I signed up for the Institute of Integrative Nutrition (IIN), which has been around since 1992. You may remember us mentioning them before (Amy on our team also went through the program), but I took the year-long online class for a few reasons: the first is that I’m working on a book (or maybe an e-book – stay tuned) and I wanted to have some type of credentials for writing it. The other is, like many others (possibly you!), the subject is interesting to me and I wanted to further my knowledge. What I liked about the program was that not only could I do it at my own pace, but along with going through a number of dietary theories, it also showed how all sorts of aspects of people’s lives are contributing to food choices. I particularly liked the following information I learned that dissected cravings – and hello, is there anyone out there who doesn’t have them, or who hasn’t had them in the past? If you struggle with cravings, I’d love to know if it can be attributed to one of the following 8 causes… 8 Causes of Cravings Lack of primary food. Primary “food” – which is not really food and instead things in life that “feed” and nourish you in other ways – consists of relationships, career, and spiritual satisfaction. This was by far the most interesting theory that we talked about, primarily because these can influence our food (which is considered secondary, btw) choices. So when these aspects are off, we find ourselves seeking satisfaction from food. In all honesty, I’ve seen […]
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Registration is closed! Find out when the Real Food Mini Pledge Program will be back by checking out our coming soon page. Last chance to register ends in: I’m so excited to tell you about our Real Food Mini-Pledge Program that is back for Spring! Sign up now through April 28th and your diet will be all cleaned up just in time for summer! The first year we offered this program we had an overwhelming response with almost 50,000 people signing up! We’ve carefully reviewed all of the feedback from past participants and since changed over from a basic free email program to one with videos, meal plans and (new this session!) an interactive forum organized by week/topic. Also new this time, a two-week real food family dinner plan (with recipes and coordinating grocery list) that will be given out at the end as the perfect starting off point when the program is over. All of these resources are in one easy-to-follow program to help you Cut Out processed Food in 6 Weeks! And keep in mind this is a program for the whole family … I made a quick video explaining it (or you can just read on below).     About the Real Food Mini-Pledge Program – The Real Food Mini-Pledge Program consists of 6 weekly pledges to help you cut out processed food in a realistic and manageable way. We’ll tackle things such as adding more fruits and veggies to your diet, cutting out sugar, and eating 100% whole-grain one week at a time. Online Program Only Bundle with Hardback Cookbook (Most Popular) $18 for 6 weeks $16 + book cost for 6 weeks Each week (for 6 weeks) you will receive: Pledge intro video from me, Guidelines on how to follow pledge, “5 things to make this week” with shopping list, Additional recipe and meal ideas, Access to a new private forum for discussion […]
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Spring cleaning doesn’t just have to be for your house … it can be for your body, too! This is the perfect time of year to make some clean and simple healthier food swaps because, remember, any small change is better than none. :) – Healthier Food Swaps DITCH INSTEAD GET RECIPE Deep-fried potato chips Make whole-grain popcorn in a brown paper lunch bag Homemade Popcorn Bottled salad dressing (full of unwanted additives) Shake up a few ingredients in a jar to last all week long Mustard Vinaigrette Dressing Store bought flavored oatmeal packets (full of unwanted additives) Make your own oatmeal packets DIY Oatmeal Packets in my Fast & Fabulous Cookbook The dreaded Lunchables Make your own look-a-like version instead DIY Lunchable Instructions Skipping breakfast on busy weekday mornings Prepare overnight oats that will be ready to go out the door with you in the morning! Our Favorite Overnight Oats The drive-through on busy weeknights Plan ahead by having a slow cooker recipe waiting for you instead Slow Cooker Recipes Boxed mac & cheese Cook a creamy made-from-scratch mac & cheese in the same amount of time Creamy (Whole-Wheat) Mac & Cheese Store bought boxes (or cans) of chicken broth Make chicken stock from bones you’d throw out anyway Overnight Chicken Stock in the Crock Pot Plain cream cheese (on your whole-grain bagel) Cream cheese with an extra nutritional punch Veggie Cream Cheese in my Fast & Fabulous Cookbook Sugary and artificially dyed snow cone syrups Make your own with fruit juice concentrate Homemade Snow Cones Highly processed store bought fudge pops Mix up some homemade yogurt-based fudge pops Extra Dark Fudge Pops Canister of highly processed whipped cream Make your own easy homemade whipped cream from heavy cream Homemade Whipped Cream What would you add to this list that I missed?
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One of my favorite dinners to cook in the summer is grill packets! They are super easy to make, can be prepared in advance, and give you a great excuse to sit around the fire pit at the end of the night. You don’t even have to get any plates dirty if you don’t want to. These Pesto Chicken Grill Packets are great to take along on a picnic or camping or even just to have in your own back yard. They can also be cooked on a regular gas grill or in the oven. My 9-year-old loved these and has already asked me to make them again. Enjoy! Pesto Chicken Grill Packets Course: Main Course Cuisine: American Prep Time: 20 minutes Cook Time: 10 minutes Total Time: 30 minutes Servings: 4   Print Ingredients 1 1/2 pounds boneless, skinless chicken thighs or breasts cut into 1 1/2 or 2 inch dice 2 zucchini cut into 1 inch dice 1 pint cherry tomatoes or grape tomatoes 8 ounces small mushrooms baby bella or shiitake 1 cup basil just the leaves, fresh 1 cup spinach just the leaves, fresh 2/3 cup Parmesan cheese freshly grated 1/2 cup pine nuts raw 2 cloves garlic crushed 1/2 cup olive oil salt to taste pepper to taste Instructions Cut foil into eight large pieces (about 14 - 16 inches long) and start four grill packets by laying them out double stacked in a plus sign shape. At this point, you can line them with parchment paper, if desired, by simply putting a single layer just on top of the foil. Evenly distribute the chunks of chicken, zucchini, tomatoes, and mushrooms. Set aside. To make the pesto, combine the basil, spinach, Parmesan, pine nuts, garlic, and olive oil in a small food processor and process until a smooth […]
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Today I want to make sure you know about an awesome program put together by one of our favorite longtime sponsors to help you simply (and affordably) add healthy, reusable products to your home. Obviously, we’re all about eating the right foods around here, but how you store your food and clean your home (and treat the earth) absolutely matters, too! What is The MightyFix? The MightyFix program is a monthly subscription service put together by MightyNest, curators of healthy, toxic-free, earth-friendly products for your home. Once you join, you get a “fix box” each month with something new for your kitchen or home. Not only is it going to be a product you can trust and feel good about using, but it’s also always a good deal and a fun surprise to see what they’ve sent you! And slowly but surely, your home will become as healthy as the food you are preparing. In fact, several months ago I joined the program myself to try it out. Just the other night we happened to be opening our monthly fix package right as we were cleaning up from dinner. Funny enough, we were literally in the process of covering our leftover dinner bowls with plastic wrap, and they had sent us reusable “Bees Wrap” (a sheet of beeswax to be used in place of plastic wrap!) to use instead. I started to wonder if they were mind readers over there at MightyNest because I promise, this was not at all planned and the timing could not have been more perfect, LOL! Today we’re offering you an awesome deal so you can try out the MightyFix yourself, but also be sure to read on below to see what else we’ve received so far! Special Deal The average American throws away approximately 185 pounds of plastic per year!!! So with Earth Day coming up in a couple weeks, […]
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By blog team member, Kiran. To learn more about Kiran, check out our team page! I’ve been seeing commercials recently for Sargento Balanced Breaks, and it got me thinking. First off, I think this is a fairly good alternative for on-the-go snacking. Cheese, nuts, and dried fruit mean you’re getting a decent dose of dairy and protein (8 grams total) which is great for fueling on the go. And yes, I realize that sometimes life gets in the way – hello kids activities, travel, or the never-ending to-do list, I gotcha. Sometimes purchasing a packaged product is the only option, and it’s great to have some decent alternatives. But with a little planning ahead, it’s simple to make your own snack packs. It’s quick and easy, but how do the prices compare? I break that down for you too. What’s in the Product Let’s start out by taking a look at what’s included in this product (as taken from their site): Ingredients Gouda Cheese [Pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto (Vegetable Color), Natamycin (A Natural Mold Inhibitor)], Dried Fruit and Nut Blend [Peanuts, Cranberries, Sugar, Contains less than 2% of Honey, Maltodextrin, Modified Potato Starch, Salt, Vegetable Oil (Peanut, Cottonseed, Soybean and/or Sunflower Seed), Xanthan Gum]. A few of these items are ones that I’d note and not be too excited about eating: Maltodextrin, which can sometimes be a hidden source of MSG and definitely not something I’d cook with at home Modified Potato Starch, usually used as a binder or thickening agent – again not something I’d cook with at home Vegetable Oil – here is why we avoid these And of course, if you make it yourself, you can make it organic – something that we always suggest when feasible. Here’s a quick reminder why. How to Make Your Own […]
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