Health Storylines Challenge Two (Upgrade One Meal A Day)

Ready for challenge two? I hope that you enjoyed Challenge One and will continue with your daily gratitude practice.  The long term effects of gratitude are amazing so keep going if you can. Challenge Two is focused on nutrition.  Simply record your healthy meal upgrades using the Journal Tracker in the Health Storylines app every day this week.  See below for more details. Nutrition is a huge part of my life and when I first started dealing with my ankylosing spondylitis symptoms I played around with just about every diet out there.  Vegan, Gluten Free, GAPS and Low Starch just to name a few.  I had some reduction of pain but it was not until I found the Autoimmune Protocol (AIP) and Paleo that I really saw massive improvements.  Not sure if you are familiar with this diet or not but much of it’s focus is on adding in more nutrient dense foods and eliminating known inflammatory foods or foods that are commonly known to cause sensitivities. The greatest thing I learned through Autoimmune Protocol and Paleo is to focus on nutrient density.  I love this lifestyle and way of eating because you are focusing on adding in more amazing foods vs. focusing on what you can’t have.  Many “diets” have a feeling of restriction and some people may feel the same way about the Autoimmune Protocol and standard Paleo (I eat this way 95% of the time) but if you think each day about how you can get a little more bang for your nutrition buck you are going to be doing so much good for your body and health.  Paleo totally changed my perspective on food.  Instead of focusing on what I could not eat I focused on how to “upgrade” all the foods I was eating and focus on the nutrients these foods were giving my body.  If you consume a standard American diet or eat a lot of process foods the reality is you are probably lacking in vital nutrients that your body needs to stay healthy and to begin healing.  When eating a healthy, whole diet if you think about what you can eat vs. what you can’t and work to upgrade each meal you will take massive steps to better overall healthy. Ready for Challenge Two?  This week my challenge to you is to see where you can add more whole, nutrient dense foods…

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Self Care Ambassador Announcement and Challenge One (Daily Gratitude)

Happy 2018 ! I am currently working on my 2017 reflection post which will be up soon, but, in the meantime I am super excited to share with you that I have been selected to be a Self Care Ambassador!  2017 was an amazing journey and I am hoping through this opportunity I will be able to share some of the things that took my healing from two autoimmune conditions to the next level.  I will be working to create a community where individuals encourage and empower each other to focus on their own journey to the best health possible.  Over the next few months, I will be posting mini challenges on Instagram, Instagram stories, Facebook, and my blog.  These challenges will be super easy and I know they will fill your life with so much joy.  I hope you will follow along and share your experience both with me and others.  The more we share the more we grow and learn. To join the challenge and track your progress, go to healthstorylines.com and set up a free account.  Health Storylines has 40,000 users!  Joining will allow you to participate in mini health challenges with like minded people.  These challenges will allow us to support each other and our journey to self-care and healing while having a ton of fun.  There is nothing more motivating than joining a community of people who are passionate about helping each other practice self-care.  Therefore, when Health Storylines reached out to me about becoming an Ambassador I had to say yes! If you have been following my blog for a while you know that I had a long struggle with Ankylosing Spondylitis and Chronic Iritis.  It may have taken me years to realize it but my health struggle was my greatest teacher.  I whole heartily believe that when we are presented with a struggle in our lives whether health or something else it is happening For Us NOT To Us.  Meaning, there is a deeper reason.  You must look inward and realize your body is sending you signals that something is not right.  When you honor the struggle, you will find yourself on the other end shining bright.  I promise! Nutrition has been a huge part of my journey but it was not until working with a mind body healing coach who also struggled with Ankylosing Spondylitis that I truly healed.  I consider myself…

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Chia Pecan Chocolate Chip Cookies (Gluten Free, Dairy Free, Refined Sugar Free)

Chia seeds in a chocolate chip cookie?  Heck yes! You know me and how I love to up the nutrient density where I can, especially when it comes to treats.  Chia seeds are little bundles of goodness and they make these cookies Chia Pecan Chocolate Chip Cookies oh so perfect.  Chia seeds are high in Omega-3 fatty acids, antioxidants, fiber as well as vitamins and minerals.  Who doesn’t love a little extra goodness in their chocolate chip cookie?  I know I do! It’s hard to believe Monday is already Christmas!  I’m not sure what happened to December?  Anyone else feeling that way?  Even though Christmas is right around the corner you still have time to make these super simple, delish cookies for your holiday gathering or for yourself. I should point out one thing.  These are not Paleo and I’m ok with that.  I used gluten free flour for these which I don’t do often.  However, I feel like you get a more traditional tasting chocolate chip cookie with a gluten free flour.  Last years Paleo baking did not go all that well so I thought I would make things easier on myself this year.  The best gluten free flour I have found is Bob’s Red Mill but you can use any gluten free flour you prefer.  Happy baking! Lovely Ingredients For Vibrant Heath: Chia Seeds are filled with Omega-3 fatty acids, antioxidants, lots of fiber as well as vitamins and minerals. Happy Holiday season and I hope you whip up a last minute batch.  Enjoy! Note: To make the best chocolate chip cookies you need the best chocolate chips and my favorite are Equal Exchange Bittersweet Chocolate Chips.   The reason I love these chocolate chips is they are fair trade, organic and 70% cacao! Print Chia Pecan Chocolate Chip Cookies Author: Katie at WHOLELOVELYLIFE.COM Recipe type: Treats + Snacks Prep time:  15 mins Cook time:  10 mins Total time:  25 mins Serves: up to 5 dozen   Refined Sugar Free, Gluten Free, Pescatarian, Night Shade Free Ingredients 1 cup coconut sugar ½ maple syrup 1 cup softened grass fed butter 2 tsp vanilla extract 2 pasture raised eggs 2 Tbsp chia seeds 2⅓ cup gluten free all purpose flour 1 tsp baking soda 1 tsp baking powder 1 cup bittersweet chocolate chips 1 cup raw pecans Instructions Add coconut sugar, maple syrup, softened grass fed butter, vanilla extract, pasture raised eggs and…

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Chocolate Pumpkin Spice Cut Out Cookies (Grain Free, Refined Sugar Free)

Cut out cookies are as much fun to make as they are to eat! The holiday season is upon us and if there is any other time to find an excuse to bake cookies it’s right now!  Cut out cookies have always been a favorite of mine because they bring back fun memories of being a kid, getting my hands dirty in the kitchen and getting to be creative. Now that H is almost 5 he is so much more interested in helping in the kitchen and getting involved in cooking.  Roll out cookies are the perfect cookies to make with your kiddos because they allow them to easily get involved.  You do the rolling and they do the cutting.  The perfect team! These Chocolate Pumpkin Spice Cut Out Cookies use cassava flour so they are grain free.  But, they still cut out easily like a wheat flour based cut out cookie.  The addition of raw cacao powder ups the nutrient levels and a touch of pumpkin pie spice gives these cookies a subtle seasonal flavor.  The are topped with a light egg wash and a sprinkling of coconut sugar to make them sparkle. Lovely Ingredients For Vibrant Heath: Pumpkin Pie Spice is filled with Cinnamon, Ginger, Nutmeg, Allspice and Cloves all of which are filled with anti-oxidants. Raw Cacao is high in magnesium, iron, antioxidants and calcium. Coconut Sugar is still sugar but is superior to table sugar because it has a small amount of vitamins, minerals and phytonutrients. Cassava Flour is filled with vitamins and minerals such as magnesium, vitamin’s C, K and B complex. Pastured Eggs are a nutrient dense power house.  When chickens eat what nature intended their eggs are filled with more vitamin A and E, omega-3 fatty acids and beta carotene. Happy Holiday season and I hope these cookies find themselves on your baking list.  Enjoy! Print Chocolate Pumpkin Spice Roll Out Cookies Author: Katie at WHOLELOVELYLIFE Recipe type: Treats + Snacks Prep time:  90 mins Cook time:  10 mins Total time:  1 hour 40 mins Serves: depends on cookie cutter size   Paleo, Grain Free, Gluten Free, Pescatarian, Nightshade Free, Dairy Free (see note) Ingredients 3 cups cassava flour (I like Ottos) 1 tsp pumpkin pie spice ½ teaspoon sea salt ½ teaspoon baking powder 1½ cups coconut sugar + extra for sprinkling on top of cookies 2 sticks grass fed butter softened 2 pastured eggs +…

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Spicy Pumpkin Pie Pumpkin Seeds

Sweet and savory… Nothing is better! If you still have a pumpkin or two to carve reserve your seeds and make these super yummy Spicy Pumpkin Pie Pumpkin Seeds.  I promise the work of picking through all the pumpkin bits (my least favorite part and I’m pretty sure I’m not alone) is worth it.  These seeds come out perfectly roasted and are the most devine blend of sweet, savory and salty.  Oh, and no junk here.  These are made with grass fed butter, organic pumpkin pie spice and coconut sugar. Growing up my Mom used to always reserve the pumpkin seeds from our Halloween pumpkins and roast them in the oven.  I can still remember the smell! This is the first year that I’m carrying on the tradition with my son H.  We had so much fun carving our pumpkins as a family this past Friday night and planning this recipe together.  Getting into the kitchen with your kiddos is one of the best things you can do. Lovely Ingredients For Vibrant Heath: Pumpkin Seeds are filled with magnesium (most people are deficient), zinc and omega 3 fatty acids. Ceylon Cinnamon, Ginger, Nutmeg, Allspice and Cloves are all wonderful spices that are amazing for your health. Cayenne Pepper helps with digestion and detoxification. Coconut Sugar is still sugar but is far superior to table sugar because it has vitamins, minerals and phytonutrients. Hope you love this one as much as H and do.  When you roast your pumpkin seeds do you like them sweet, savory or both?  Enjoy! Print Spicy Pumpkin Pie Pumpkin Seeds Author: Katie at WHOLELVOLYLIFE.COM Recipe type: Treats + Snacks Prep time:  5 mins Cook time:  35 mins Total time:  40 mins Serves: 2 cups   Paleo, Vegetarian, Grain Free, Gluten Free, Refined Sugar Free, Pescatarian Ingredients Pumpkin seeds from 2 pumpkins (about 2 cups) 2 Tbsp grass fed butter 1 tsp pumpkin pie spice ¼ tsp pink salt ⅛ tsp cayenne pepper 3 Tbsp coconut sugar Instructions Melt grass fed butter in a medium size bowl and add pumpkin pie spice, pink salt, cayenne pepper and coconut sugar. Mix well. Pour cleaned and slightly dried pumpkin seeds in the bowl (I allowed to dry on my counter on top of a paper towel for a few hours). Mix to coat well. Spread on a parchment lined baking sheet and bake at 350 degrees for 35 minutes tossing a few times during cooking.…

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Chicken Fries with Mint and Sweet Spicy Raspberry Sauce

Raspberries, Raspberries, Raspberries! Did you know Minneapolis-St. Paul is the #3 most berry loving city in the country and #1 for raspberries?  Recently Driscoll’s named the Twin Cities the raspberry consumption capital of the country.  Minnesotans consume 132 percent more fresh raspberries per household than the national average.  Who knew?  Although, with the amount of berries and raspberries my family consumes weekly it does not surprise me! I am a huge advocate of buying organic whenever possible and the following is why I love Driscoll’s so much!  They are a leader in growing organic berries and take pride in protecting their farmland for generations to come.  Driscoll’s defines sustainability as “meeting our present needs without compromising the ability of future generations to meet their needs.”  They are fully committed to ensuring they make continual progress towards waste reduction and better care for natural and social resources.  Driscoll’s uses natural pest control methods for their organic berries to avoid the use of insecticides and they never use genetic modification.  I love them even more for this! When I think of raspberries I think of hanging out in the backyard, family picnics and H’s messy little berry-stained fingers and face.  I also think about dessert.  Who does not love berries and coconut whipped cream?  Yay, me too!  One of my favorites. I was super excited to partner up with Driscoll’s & theFeedFeed and for this recipe, I decided to challenge myself to come up with a fun, kid friendly, healthy, non-dessert recipe using raspberries and I think “I” did it! I have a major thing for sweet and savory and if that is you too then you are going to love these Chicken Fries with Mint and Sweet Spicy Raspberry Sauce.  The best part is this recipe is grain free, gluten free, dairy free and refined sugar free!  The chicken fries and spicy raspberry sauce keep well in both the refrigerator and freezer so you can whip up a few batches at a time for easy lunches and dinners.  Oh, and the spicy raspberry sauce can be used in so many ways.  Bonus! Lovely Ingredients For Vibrant Heath: Raspberries are the star of the show and bring this entire recipe together.  They are filled with antioxidants and minerals such as manganese, copper, and iron.  They have anti-inflammatory properties and boost immunity. Almonds give the crust a perfect crunch and structure which makes these chicken fries perfect…

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Banana Turmeric Cold Brew

You had me at COLD BREW! This is not your average cold brew.  It is blended with sweet banana, turmeric, cinnamon and vanilla making this an amazing antioxidant filled drink! If you know me you know I love cold brew and that I’m always looking for ways to add a little extra nutritional boost to what I consume.  This cold brew does just that. You can easily use store bought cold brew for this recipe. However, making your own cold brew concentrate is super easy and affordable especially with Ellie’s Best Nut Milk Bag!  I never thought about making cold brew with a nut milk bag until I received theirs and will never go back to my Toddy or french press. Ellie’s Best is a much larger bag than I have used in the past, is much stronger and BPA free!  You may not think about BPA when it comes to your nut milk bag but you should! To make homemade cold brew here is what you do. Coarsely grind 1 cup of your favorite organic coffee and place it in a pitcher or jar. Pour 4 cups of filtered water on top and stir gently to mix. Refrigerate for 12-24 hours. I personally like waiting the full 24 hours as it  yields a very strong, intense flavor. When you are ready to strain place your nut milk bag in a pitcher or jar and pour the coffee mixture into it.  The grinds will be left in the nut milk bag making it super easy to discard. What you have left is a concentrate that can be stored in the refrigerator for up to 3 weeks. How easy is that?  Then, just mix the concentrate with your favorite milk or filtered water and you have the perfect cold brew! LOVELY INGREDIENTS FOR VIBRANT HEATH: Coffee: contains even more antioxidants than berries! Bananas: are filled with fiber and are a great source of potassium which is an essential mineral that helps to maintain normal blood pressure and heart function. Turmeric: is a spice I could go on about forever because there are so many benefits to getting it into your diet daily.  It is highly anti-inflammatory and filled with antioxidants that help to protect your body from free radicals.  Protection from free radicals is one of the most important things you can do to prevent disease. Cinnamon: is filled with antioxidants, is anti-inflammatory and naturally…

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sho Nutrition Supplement Review

sho Nutrition Love Let’s Talk Supplements I am a major advocate for getting as many nutrients as you can directly from your food but the reality is it’s next to impossible to get everything you need even if you are eating a well balanced, organic diet.  The soil our food is grown in is depleted of vitamins and minerals and sadly is not what it used to be.  Over the next few months I will be sharing the supplements that I take daily and why.  I’m kicking off with one of my favorite supplement companies and products sho Nutrition! First, lets talk about sho Nutrition’s rockstar founder and CEO Joy Wang.  Joy has almost 20 years of experience in the health and nutrition industry and is a Certified Nutrition and Wellness Consultant.  She has an MBA and has lived in China, Japan and the US.  When she created sho Nutrition she brought her Eastern and Western nutrition philosophy together.  She believes supplements taken to complement a healthy diet can have major health benefits.  Through her own experience she found that the supplement industry has not had the consumer in mind and that people tend to be confused about what supplements to take, the overall quality, the size of the pill and forget to take them.  She addressed all of these concerns with the creation of her supplement line.  How many supplements do you take that you actually know who is behind the bottle? Innovation + Design sho Nutrition truly offers an innovative product.  Because I work in and have a passion for product design the first thing I noticed about this product was the dispenser.  I have never seen a supplement dispenser like this in the market and this one not only addresses aesthetics but it also addresses function.  You need both for good design!  This product comes in two separate pieces.  There is a clear cylinder that holds the small round pills and a one click dispenser with daily tracker.  When the product arrives you attach the two pieces together.  Then, when you need to order more you purchase just the refill.  I love that!  What else sets sho Nutrition apart is the shape and size of the pill.  They are tiny in comparison to the average supplement and are perfectly round making them easy to swallow.  They don’t twist around and get caught in your throat like your standard…

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Cranberry Lime Cream Smoothie

As the weather is starting to warm up in Minneapolis all I have been thinking about is SMOOTHIES! And what better type of smoothie than a HOT PINK one?  This Cranberry Lime Cream Smoothie is not only the prettiest shade of pink but it’s filled with lots of healthy goodness. Cranberries are typically overlooked unless it’s fall and Thanksgiving is approaching.  However, they are a nutrition powerhouse and should not be forgotten the remainder of the year.  Adding cranberries into your diet is a good thing and one of the easiest ways to do it is to toss them into your smoothies.  They add a bit of tang and vibrant, beautiful color you won’t be able to get enough of.  You can’t always find fresh cranberries so every Thanksgiving I buy a few extra bags and throw them in the freezer for later use.  In addition to cranberries this smoothie contains coconut milk and lime (blend the entire lime, skin removed, for extra fiber).  A perfect combo! Lovely Ingredients For Vibrant Heath: Cranberries are filled with antioxidants, Vitamin C, E and K, copper, manganese, pathothenic acid and high levels of phytonutrients. Limes are exploding with flavonoids and Vitamin C. Bananas are filled with fiber and are a great source of potassium which is an essential mineral that helps to maintain normal blood pressure and heart function. Coconut Milk contains lauric acid which is a medium-chain fatty acid (ever hear of MCT’s?) that is readily available to the body to use for energy. Hope you love this tangy, delicious smoothie as much as I do.  Enjoy! Print Cranberry Lime Cream Smoothie Author: Katie at WHOLELOVELYLIFE.COM Recipe type: Smoothies + Drinks + Juices Prep time:  5 mins Total time:  5 mins Serves: 2 servings   Paleo, Autoimmune Protocol, Vegan, Dairy Free, Gluten Free, Grain Free, Nightshade Free, Pescatarian, Vegetarian, Refined Sugar Free Ingredients 2 banana 1 can full fat coconut milk 1 lime (peel removed) ½ cup frozen cranberries If you need added sweetness you can add 1 Tbsp maple syrup, honey or a date. Instructions Peel lime and add to blender along with banana’s, coconut milk, cranberries and optional sweetener. Blend well and serve. Notes Use organic whenever possible! 3.5.3226  

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“Healthier” Strawberry Margarita with 1915 Organic Cold Press Juice

Did someone say MARGARITA? I just did!  It’s still pretty chilly in Minneapolis but my mind is on spring and warmer weather so I of course have been craving a margarita.  If I’m going to have a mixed drink it’s going to be a margarita.  But not just any old margarita.  It needs to be made from real, fresh, wholesome ingredients.  I’m talking about fresh squeezed lime juice, whole fruit and no refined sugar. When 1915 Organic sent me their delish cold press organic juices the first thing that came to mind was using one as a base for a healthier margarita.  I know I have never posted an adult beverage recipe before but even though I work to eat a healthy, nutrient dense diet there is certainly room for treats like this!  I used their Coconut Water, Strawberry, Pear, Apple, Lemon juice to create this “Healthier” Strawberry Margarita.  What I love about using cold press juice as a base in mixed drinks is you don’t need to add any additional sweeter.  This juice is just sweet enough!  Conventional margaritas are loaded with sugar and who needs that.  Just think of this as a margarita smoothie! Lovely Ingredients make a healthier version of this classic drink: Coconut water is naturally sweet and filled with micronutrients and electrolytes. Strawberries add vibrant color due to their antioxidants and are a great source of Vitamin C. Pear is packed with phytonutrients and fiber. Apple is filled with antioxidants and a soluble fiber called pectin. Lemon is amazing for so many reasons and is very alkalizing to the body. Lime is filled with flavonoids and Vitamin C. Hope you enjoy this healthier margarita as much as I do.  Enjoy! Print Strawberry Margarita with 1915 Bold House Author: Katie at WHOLELOVELYLIFE.COM Recipe type: Smoothies + Drinks + Juices Prep time:  15 mins Total time:  15 mins Serves: 2-4   Refined Sugar Free, Gluten Free, Grain Free, Dairy Free, Vegan, Vegetarian, Pescatarian, Nightshade Free Ingredients 1 bottle 1915 Organic Coconut, Strawberry, Pear, Apple, Lemon Juice 1 lime juiced 2 oz organic tequila 1.5 oz Cointreau or orange liquor Maldon or other sea salt for rim 6 whole strawberries + extra for garnish Instructions Wash strawberries and remove green top. Juice lime and pour in blender along with 1915 Organic juice, strawberries, tequila and Cointreau. Add in 1-2 cups of ice and blend on high until fully mixed. Can add more or less ice to achieve…

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