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Learn All About the Keto Diet!

Keto Edge Summit

 

Keto is one of the most searched words on the internet today, and potentially for good reason. Not only is it one of the most searched words on the internet today, it is also becoming the diet everyone seems to be talking about or experimenting with around town these days as well.

So what’s the big deal? Is there real benefit to the Keto diet, or is this just another fad that will come and go?

Rather than listen to me talk all about the Keto diet, there is an online summit that is being hosted for FREE from May 7-13 that may answer a lot of your questions! I personally am VERY excited to learn more myself. I plan to take notes and hopefully write up a blog post of some of the highlights I learn in the future in case you don’t get a chance to tune in.

You can register now, FOR FREE through this link

During the summit you will discover..

  • What is ketosis (and how does it work)
  • Myths and how to separate fact from fiction
  • How to overcome the challenges of being “kepo adapted”
  • Wether you should start a keto diet (or not)!
  • How to shop, live and eat on a ketogenic lifestyle
  • And more!

Here is a preview of some of the specific talks that will be offered:

  • Inflammation and the Ketogenic Diet
  • Adrenal Fatigue and Keto
  • Keto Hacks for Hypothyroidism
  • Keto for Brain Health
  • The Metabolic Approach to Cancer
  • Sugar Cancer Connection
  • Using Keto for Breast Cancer
  • Keto and the Microbiome
  • Keto for Chronic Infections
  • Using Keto for Menopause
  • How to Transition Into A Ketogenic Diet
  • Keto and Detoxification

These are just a few of them!! There are so many other wonderful topics that will be discussed.

Will you tune in and learn with me??

Register NOW for the Keto Edge Summit!

Once you register you will get instant access to these awesome FREE bonus gifts. So, even if you don’t have time to listen to the talks, it would be worth it just for the free gifts you will receive. The information on these free gifts listed below was pulled from the registration website link:

  • Keto Quickstart Program
    • People are using the ketogenic diet and lifestyle to lose weight, improve their energy and brain function and so much more! Imagine, finding a way to feel super energized, break through food cravings and addictions and improve your mental clarity!The keto diet and lifestyle holds the answer!! But….you HAVE to know how do it right! This QuickStart program will help you set the right foundation and start to your keto journey.
  • Curing Stage 4 Cancer Terminal Liver Disease Transcript 
    • Discover how to safely eliminate some of the deadliest cells in the body; low-cost treatment plans to reverse ‘terminal’ disease conditions plus, a shocking truth about how one medical doctor was told to STOP curing his patients.
  • Focus on: Ketogenic Diet Ebook
    • This eBook covers how to keep your body in ketosis, the benefits of a ketogenic diet, understanding why fats can be “healthy” and how using a ketogenic diet can treat epilepsy, ALS, Parkinson’s, and other neurodegenerative conditions. It also includes video interviews with 3 leading experts in the keto space. Last but not least, Dr. Perlmutter’s Whole Life Plan turns this advice into action.
  • Keto Adapted: eGuide to Accelerated Weight Loss & Healthy Living
    • This guide is filled with impeccable nutrition information to fuel your cells! Maria’s passion goes beyond explaining the “why,” she is a master in the kitchen and loves food. Her keto-adapted recipes at the end of the book tie all the nutrition together so you can become keto-adapted faster than ever.
  • Delicious Keto Fat Bomb Recipes
    • From Layered Peppermint Patties to Coconut Pink Peppercorn Bars, Keto all-star Louise Hendon provides some super yummy (and super quick and easy to prepare!) treats for you to enjoy with these recipes!

Hope you’ll join me!

5 Healthy and Easy Breakfast Ideas

5 Healthy and Easy

 

Some people can eat the same thing every. single. morning for breakfast and never get tired of it.  I am not that person. I need variety to keep things interesting. This makes eating healthy a lot more appealing for the long run, keeping flavors exciting and  not so restrictive.

So, for those of you who can’t do scrambled eggs with kale and spinach every. single. morning., this post is for you! All of the recipes I will be sharing with you in this post are packed with good nutrition to get your day started off right and one’s that we personally rotate through regularly in our house. Most of these you can prep either the night before or at the beginning of the week to have available for an easy no fuss breakfast. As a mom to two kids (a 2 year old and a 6 month old), this is a must to make mornings much less stressful. Not to mention, my two year old likes variety too, so having a good rotation of healthy recipes keeps her interested in eating healthy just as much as it does me. She will gobble up her scrambled eggs for maybe two or three days but then around that third or fourth day she’s over it. So, if you’re having trouble keeping littles eating healthy, it may just mean you need to switch things up!

Outside of just keeping flavors interesting, there is also other health benefits to switching things up. By eating the same foods over and over without much variety, we may limit our bodies from a broad spectrum of micronutrients and other beneficial nutrients that other whole, properly prepared foods provide. On top of that, did you know that eating too much of the same food over and over is one of the major contributors to food intolerances developing? That’s another topic for another day.

For now, here are my top 5 favorite nutrient dense breakfast recipes!

Chia Pudding

Packed with tons of good quality fat from the coconut milk and loaded with plant based protein, omega 3’s, antioxidants and calcium from the chia seeds. Here are two recipes I go back and forth between.

I love to top mine with a variety of fresh fruit, just whatever I’m in the mood for.

So easy. Takes less than 5 minutes to put together. Just make sure to do it the night before or at the beginning of the week so you have it ready to go in the mornings. Would make a great afternoon snack too for kiddos coming home from school or for anyone for that matter!

Breakfast Sausage with Veggies and Fruit

I don’t recommend buying breakfast sausage from your local grocery store unless it is from a healthy grass fed or pastured animal. So, you have two options here. You can purchase some breakfast sausage from a local farmer like Slanker’s Grass Fed Meats (which is delicious by the way!), or you can just make your own using plain grass-fed ground meat and the homemade breakfast sausage seasoning recipe below.

Homemade Breakfast Sausage Seasoning:

  • 1 tsp. salt
  • 3/4 tsp. pepper
  • 2 tsp. sage
  • 1 tsp. thyme
  • 1/4 tsp. rosemary
  • 1/4 tsp. nutmeg
  • 1/4 tsp. cayenne
  • 1/4 tsp. red pepper flakes

Just mix this seasoning into 1 lb. of grass fed ground meat, form into small patties and cook evenly on both sides on a skillet. 1 lb. meat will make about 14-16 small patties.

Once these are made, just store in the fridge to easily pull out and reheat the next morning.

For your veggies:

Chop up a good amount of whatever veggies you like at the beginning of the week and store in the fridge to easily throw in the skillet and saute in some good quality fat like coconut oil. I personally love bell peppers, onions and some chopped kale or spinach. If your sausage is already made, this is the only thing you have to cook. Should take less than 5 minutes if your veggies are also already chopped.

Pair both of these with some fresh berries of choice! Easy peasy!

Sheet Pan Breakfast

Inspired by Renee Kohley of Raising Generation Nourished Blog for those busy mornings! This is basically the same type of breakfast as above, just a hands free version.

The options are endless here. The goal is to just chop up a bunch of your favorite veggies and maybe some potatoes (optional) and throw them on a pan and let them cook while you  go get ready or take care of things around the house before the day gets going.

Step 1: Chop your veggies and potatoes or winter squash and store in the fridge at the beginning of the week. Good options include chopped cabbage, peppers, onions, mushrooms, sweet potatoes, butternut squash  etc.

Step 2: Heat your oven to 400 when you wake up. Throw your veggies on a large sheet pan. Evenly toss with good quality fat like coconut oil or olive oil. Sprinkle with some sea salt and pepper. Bake for 30-40 minutes. Go take a shower, throw some laundry in, get dressed, change diapers, etc. and let it cook all by itself!

Step 3: Serve with your choice of prepped protein. Good options might be some breakfast sausage or hard boiled eggs, or some bacon! Bacon is healthy for you?? What??? Depends on your source. I recommend bacon from healthy animals that have been pasture raised, like from these guys. The link takes you to the pork bacon, but they also sell beef and buffalo bacon too. Just know that the beef and buffalo bacon will taste a little more game-y if you decide to try it. You won’t find a good quality source of bacon at any of our local chain grocery stores. Just watch the timer and throw a few pieces of bacon in a skillet the last 5-10 minutes so its ready when your veggies come out hot!

Easy Breakfast Casserole

I love casseroles because you only have to cook once and then have breakfast made for at least half the week, depending on how many people you are feeding. If you don’t like eating the same thing multiple mornings in a row, just cook the casserole, let it cool, cut into individual serving squares, wrap them and store in freezer bags. This way you can pull out individual servings sizes to reheat on the mornings that you want it and not feel obligated to eat the whole casserole before it goes bad sitting in your fridge! My favorite healthy breakfast casserole we make regularly is linked below.

Easy Breakfast Casserole by PaleOMG

I made two of these casseroles and stored them in individual servings sizes in my freezer before baby number two came along and it was a life saver that first month after we brought baby home.

Soaked Oatmeal

Not everyone can tolerate grains, but if you can, this is a wonderful option to keep variety in your diet. Eggs and other good quality sources of meat are great in the mornings, but some mornings I just crave something warm and comforting like a bowl of oatmeal. This isn’t just any bowl of oatmeal though. Soaked oats are a traditional way of preparing this classic breakfast that increase not only its nutritional value but make it much more easy to digest. For the recipe and benefits of soaked oats as well as what I recommend topping your oatmeal with for added nutritional value, read my full post on that through the link below.

How and Why You Should Soak Your Oats

What Do I Drink In The Mornings?

Most mornings I pair my breakfast with a warm cup of herbal tea and a scoop of collagen for some added gut support. When I’m feeling extra fancy, I like to whip up this green tea matcha collagen latte.

For all the wonderful health benefits of collagen and why I choose to add it into my diet daily, you can read my full post on that here.

Hope this post gives you some new ideas to keep your healthy eating adventures interesting and not so boring, at least in the mornings!

 

 

 

How and Why You Should Soak Your Oats

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Do you regularly consume cereal grains like oatmeal for breakfast? If so, if I told you there was a simple way to improve not only the nutritional value of this warm classic breakfast but also its digestibility, would you do it?

While grains are not tolerated well by everyone, for those that can eat them, this one simple step that I want to talk to you about today, will help break down anti-nutrients and hard to digest components of the grain and at the same time, increase highly beneficial nutrients making it a much more nutrient dense food!

With a toddler in our home, oatmeal has become one of our favorite go-to breakfasts, so making it as nutrient dense as possible for her and I is very important to me since we consume it pretty regularly.

The way that you do this is by soaking the grains.

This process may sound intimidating at first if this is a new concept to you, but I promise you it is SO simple if you can just remember to plan ahead. Honestly that is the hardest part.

If you haven’t been able to tolerate grains before, you may experiment and find that you can add certain grains back in to your diet after adding in this one simple step of preparation. I will only be showing you how to properly prepare oats today, but if you want to learn more about how to properly prepare all grains, I recommend reading Nourishing Traditions by Sally Fallon or reading more on this on the Weston A. Price Foundation site.

Why should I soak my grains?

All grains and legumes contain an anti-nutrient called phytic acid. The problem with phytic acid is that it binds important vitamins and minerals and prevents your body from fully absorbing them. If not careful, an overconsumption of foods that contain a high amount of phytic acid may result in mineral deficiencies, specifically zinc, iron, phosphorus and magnesium. They also contain enzyme inhibitors. Enzymes are what help our body to digest the foods that we eat. In other words, grains and legumes are resisting being digested.

But why??

By nature’s design, grains and legumes do NOT want to be digested! That’s right! Grains are one of the hardest foods to digest, it not properly prepared.

Why is that?

Well, grains are really just seeds. Seeds are designed to grow in to a plant, but will only do this under the perfect conditions (good soil, water, air and sunlight). Until it is under these perfect conditions, it will resist digestion in order to be passed out the other end after being consumed (think in nature when animals consume seeds) to then hopefully land on good soil and be watered and nurtured by fresh rain air and sunlight to grow into whatever plant it was destined to be!

Interestingly, traditional societies took great care to soak or ferment their grains before consuming them as porridges, breads and casseroles, something our modern culture has moved away from for the sake of convenience. This traditional practice essentially aims to mimmick the watering process of seeds in nature which neutralizes vitamin and mineral binding phytic acid as well as enzyme inhibitors. The end product being a much more easy to digest food that provides vitamins and minerals your body can actually absorb!

So How Do I Soak My Oats?

If you desire to up the nutrient density and digestibility of your classic oatmeal breakfast, here is how you do it! It really is so simple.

The key in releasing important nutrients from grains is to activate phytase. Phytase is a natural enzyme that is present in varying degrees within grains, seeds and nuts. When it is activated, it helps to break down phytic acid (what binds important vitamins and minerals and prevents them from being absorbed). Soaking grains in a warm acid medium like apple cider vinegar will activate phytase and help to greatly reduce the amount of phytic acid. Oats unfortunately have a very low amount of phytase  (the enzyme that helps break down the phytic acid), so, soaking in warm water with an acid medium will not be enough on its own to adequately reduce the amount of anti-nutrients that naturally occur.

Because of this, it will be important to add another grain that IS high in phytase to your oats before you soak them and let them soak for approximately 24 hours.

You can do this by following the following formula:

  • Set your alarm to do all of this the morning before you wish to eat it. Trust me, if you don’t do this, you will forget and keep putting off this simple step because you just simply forget to do it until its too late and you don’t have a long enough time to let it soak. Just mix it all together while your preparing breakfast for that morning or right after you get done cleaning up the dishes for that mornings breakfast.
  • For every 1 cup of oats (ideally certified gluten free), add enough warm water to cover the oats
  • Add two teaspoons of raw unfiltered apple cider vinegar
  • Add 1 Tablespoon of buckwheat groats (these are very high in phytase which is what will help break down the phytic acid in your oats)
  • Soak for 24 hours at room temperature. Just cover your with a towel and let it sit on your counter until the next morning.
  • Once soaking time is complete, drain oats in a fine mesh strainer and gently rinse
  • Transfer your soaked and rinsed oats to a pot on the stove and cook how you normally would and add your favorite toppings!

I recommend mixing in a good healthy source of fat like grass fed butter or coconut oil, some collagen for added protein and gut support, raw unfiltered honey and fresh berries with a dash of cinnamon! This is my personal favorite way to dress it up and add even more nutritional value.

Enjoy!

 

5 Books That Inspired My Healthy Lifestyle Change

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“If you give a man a fish, you feed him for a day. Teach a man to fish, and you feed him for a lifetime.”

I use this quote often when coaching my clients. If we are to see BIG change in our nations health (which is absolutely necessary, just look around), we HAVE to start thinking this way. As health practitioners, personal trainers, nutrition practitioners, etc.. we have to start coaching our clients with this in mind. At some point they need to feel confident and empowered that they can take control of their own health and not always feel like they have to rely on us to tell them what to do! Isn’t that the point?

One way we can empower them to do this is to continue to educate themselves.

I believe one of the best ways to do this is to read. While you may not always agree with ALL of the information in every book out there on nutrition and health, and the information provided may not even help every single person, there is something about exposing yourself to knew information that allows you to see something different than what you are familiar with. It challenges you to think about things differently than you may have always thought about them before. It provides options you may have not always known you even had!

In fact, my own personal journey towards better health started with reading and then experimenting on myself with the new information I was absorbing. Until I started reading more about nutrition and health, I just went with what I knew. I wasn’t challenged to think any differently about what I knew and believed to be healthy was my whole life. It opened up a whole new world to me and has changed my life forever in regards to how I take care of my body and the foods that I choose to put in it. Reading new books focussed on health and nutrition is what ultimately led me to eventually further my education in this area as I realized how passionate I was about this topic by simply opening up a book, that led to wanting to open up another book and then another..

So, with that being said, I wanted to share with you all a few books that have been extremely helpful and eye opening to me along my health journey. My hope is they will inspire you to make a complete lifestyle change like they have for me, or at least get you thinking differently than you did before, because sometimes, this is the first step.

What are some of your favorite health and nutrition books you would recommend for others looking to make a lifestyle change?

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