Trace Minerals and Why You Need Them

Let’s chat about trace minerals! Trace minerals, while often overlooked, are one of the most important things our body needs to stay balanced and healthy. At least I think so! Our body can’t produce trace minerals so we need to get them through food and water. The only way that we can get them through food is if they are present in the soil in which the food is grown in. Modern farming practices have led to mineral-void soils so even if we eat a diet rich in organic fresh foods we probably are not getting what we need. And, if you drink reverse osmosis water it’s even more critical to add trace minerals back into your water since all are removed during the reverse osmosis process. Trace minerals play many roles in the body and here are a few: They help to build hundreds of enzymes in the body. They facilitate several biochemical reactions. They are required for normal growth and development. They are necessary for neurological functions. They serve as anti-oxidants. They support the blood system. They are necessary for certain hormones. They help with immune function. They help to control glucose levels and metabolic function. They help with energy production and storage and SO MUCH MORE! The minerals I use and love are by Peak Performance. I have used them forever and love them more than others I have purchased. Do you take trace minerals daily? In Love, Health + Gratitude, Katie

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Thai Veggie Curry Soup

Thai Veggie Curry Soup! Yum! Have you ever wondered about the history of Thai curry? Curry is popular throughout Asia and can be defined as a savory, stew-like dish with rich flavors coming from different herbs and spices. The method of cooking curry was brought to South East Asia by Indian immigrants. In Thailand, curry is more of a soup than a thicker stew as you would find in India. There are many different types of curry but red, green and yellow are the most common. Besides different herbs and spices, Thai curry consists of coconut milk, vegetables, and sometimes protein. One of the main components of any curry is curry paste which is created using herbs and spices. You can make this from scratch but in the United States, it is easy to find a high-quality curry paste to make whipping up curry a fast and easy task. My absolute favorite curry paste is one by Mike’s Organic Curry Love. It is the best! Super clean, simple, and organic ingredients are all they use. I have one of each (red, green + yellow) on rotation in my fridge. This Thai Veggie Curry Soup is not only delish and nutrient-dense, but it is super easy to make with the help of this wonderful curry paste. Print Thai Veggie Curry Soup Author: Katie at Whole Lovely Life Recipe type: Entree Prep time:  20 mins Cook time:  20 mins Total time:  40 mins Serves: 4-6 cups   Dairy Free, Gluten Free, Vegan, Vegetarian, Keto, Whole 30, Refined Sugar Free, Grain Free Ingredients 1 Red, Yellow, and Orange Pepper 2 Small Zucchini’s 1 Onion 4 Cloves of Garlic Pressed or Finely Chopped 1 Inch Piece of Fresh Ginger Grated -1 Jar of Curry Paste (Yellow, Red, or Green) 4 Cups of Chicken Bone Broth or Veggie Broth (to makeVegan) 1 Can of Full Fat Coconut Milk -3 Tablespoons of Avocado Oil or Oil of Choice Salt to Taste Instructions Press garlic and grate ginger and place it in a small bowl. Allow the garlic to rest at least 15 min to activate the allicin. Slice the onion in medium-size pieces/strips and place in a bowl. Chop peppers and zucchini into medium size pieces and place in a bowl. In a large pot add avocado oil and allow it to heat slightly. Toss in garlic and ginger and sauté until fragrant. Add onions and sauté for 2-3 min. Add…

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Keep Evolving

We are not supposed to be the same person we were 5 years ago. We are supposed to grow, evolve, reshape our belief systems, and become closer to our true authentic selves with each passing day. KEEP EVOLVING! Sometimes it can be hard to realize we are not the same person we used to be. Sometimes we get stuck in the past and what was. Instead, embrace the direction your life is headed. Be proud of who you are at this moment.  Share the story that brought you to where you are.  Continue to move forward in your life unafraid of being one hundred percent you!  Whatever brought you to this moment is pure perfection and what will bring you to the next is too! In Love, Health + Gratitude, Katie

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7 Healthy + Easy After School Snack Ideas

School is out for the day and you hear that little voice (or big voice depending on your kid’s age) that says, “I’m Hungry”! If your kids are anything like my son they probably come home hungry. If you are out of after school snack ideas or never had any in the first place 🙂 here are 7 Healthy + Easy After School Snack Ideas to try. My goal is to always make something that is low in sugar and a good source of healthy fat with a bit of protein. Something that will hold H over until dinner but not fill him up so much that he is not hungry when it is time to eat. 7 HEALTHY + EASY AFTER SCHOOL SNACK IDEAS 1. YOGURT BOWL: Top plain full-fat yogurt with berries and grain-free granola. To add a little sweetness to the yogurt add a little stevia and vanilla extract. Tastes just like sweetened vanilla yogurt but without the sugar. 2. FRUIT PLATE: Arrange berries or any fruit you like on a plate and add a few grain free crackers, slices of organic cheese, or granola on the side. 3. POPSICLE: Make your favorite smoothie and freeze it in a popsicle mold. 4. TRAIL MIX: Instead of buying sweetened trail mix from the store that not only has sugar but inflammatory oils make your own! Mix different types of raw seeds and nuts (or lightly roast in the oven) with low-sugar dark chocolate chips and a little dried fruit. 5. VEGGIES + DIP: Mix your kiddo’s fav herbs and spices into pasture-raised organic sour cream and slice up their fav veggies on the side. 6. GUACAMOLE: Make quick guacamole by mashing an avocado and adding lime juice, onion, cilantro, or whatever you have on hand and serve with grain free crackers or veggie sticks. 7. AVOCADO PUDDING: In a food processor mix avocado with powdered erythritol, vanilla extract, and raw cacao powder. Mix until it is a whipped consistency. Next time you hear the words “I’m Hungry” try one of the healthy + easy after school snacks! In Love, Health + Gratitude, Katie

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WebMD Interview: What I Wish I’d Known About AS

In October of 2021 I had the opportunity to share my Ankylosing Spondylitis story with WebMD. I felt honored and excited when they reached out. Once I said yes I sort of had a freak out moment. The number of hours I have spend on screen equals ZERO. But, you have to push your self out of your comfort zone if you expect to grow. I truly believe that. If something scares you then it is exactly what you need to do. When I do things that make me feel uncomfortable I remind myself why I do what I do and that is to help others. Helping others realize they can heal their bodies if they give their bodies what they need. I also do what I do to give others who are struggling hope. The hope I did not have at the start of my journey. Sharing my story is a big part of why I do what I do. I was nervous when we started filming but the producers where amazing and once we got going I was relaxed and comfortable. I am so happy I said YES to this project because I know this will allow me to reach and inspire more people. Hope you enjoyed a few behind the scenes pictures. Click on the image below to watch! WebMD Interview: What I Wish I’d Known About AS In Love, Health + Gratitude, Katie  

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Cassava Chia Tortillas (Paleo, Gluten Free, Grain Free)

When I was on AIP (Autoimmune Protocol) cassava tortilla’s were a staple. They are a great substitute for bread or taco shells or really anything you can dream up. They are also great with a little maple syrup and fruit along with a sprinkle of cinnamon for a sweet treat. This recipe adds chia seeds to mix things up a bit but the chia can be left out to make AIP compliant. You can also add any seasonings or flavors you like to the base recipe to keep it interesting. These Cassava Chia Tortillas will become a staple no matter how you decide to make them because they are super easy and so good! LOVELY INGREDIENTS FOR VIBRANT HEATH: Cassava: is high in Vitamin C which is great for the immune system as well as building collagen in the body. It is also a good source of fiber and antioxidants including anti-inflammatory phenolic compounds. Chia Seeds: are high in antioxidants, minerals, fiber, and omega-3 fatty acids. They are also a good source of calcium, phosphorus, and magnesium and in addition are a great source of fiber. Print Cassava Chia Tortillas Author: Katie at Whole Lovely Life Prep time:  10 mins Cook time:  20 mins Total time:  30 mins Serves: 6-12 tortillas   Paleo, Gluten Free, Grain Free, Dairy Free, AIP (modification), Whole 30, Vegan, Vegetarian Ingredients 3⁄4 cup cassava flour 1⁄4 teaspoon sea salt 2 Tablespoons chia seeds 2 Tablespoons olive or avocado oil ⅓ cup water + 2 Tablespoons water (add more water as needed) Instructions In a bowl mix cassava flour, sea salt and chia seeds. (omit chia for AIP) Add olive or avocado oil and ⅓ cup water. Add an extra Tablespoon of water at a time, as needed until you have a workable dough. Mix well with a fork. Then, use hands to bring together into a dough ball. Roll small amounts of dough into 6 to 12 round pieces. Use a tortilla press or a rolling pin to flatten. For extra thin, press and then role. Note: When rolling out tortillas use parchment paper or 1 liter bag cut into 2 halves to avoid sticking. Heat a cast iron skillet and carefully place the tortilla into the skillet. If you don’t have a cast iron skillet any will do but you may need to oil your pan to avoid sticking. The easiest way to do this is remove the…

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Breakfast Tacos with Green Chili Cilantro Sauce (Paleo, Gluten Free, Dairy Free)

I have a brand new recipe to share just in time for the upcoming weekend! I am not much of a breakfast person during the week. I love fasting not only for the health benefits but for the simplicity it brings to my life. However, on the weekend when things are slower I love to make a super satisfying breakfast and these Breakfast Tacos with Green Chili Cilantro Sauce are perfect. They are nutrient-dense, simple to make, and can be doused with as little or as much Green Chili Cilantro Sauce as you like. By the way, you should make a double batch because not only is this sauce good on these breakfast tacos but it is delish on pretty much anything. LOVELY INGREDIENTS FOR VIBRANT HEATH: Sweet Potatoes: are a great source of fiber (insoluble + soluble), antioxidants, vitamins, and minerals. They are also high in beta-carotene which converts to Vitamin A making them an immune health superstar. Pasture Raised Eggs: are high in omega-3 fatty acids, vitamin D, antioxidants, and choline. They also help increase levels of HDL (good cholesterol). Cilantro: is powerful at riding the body of heavy metals. It is also high in antioxidants, good for both heart and brain health as well as digestion and may help with lowering blood sugar. Avocado: is an amazing source of healthy fat, vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, lutein, and beta-carotene. Red Onion: is high in vitamins, minerals, antioxidants, cancer fighting compounds, antibacterial, and is great for digestive health. Garlic: is filled to the brim with antioxidants and is anti-inflammatory and amazing for the immune system. Ok! Lets get cooking. You will also need a batch of either Cassava Chia Tortillas or store bought tortillas. Print Breakfast Tacos with Green Chili Cilantro Sauce Author: Katie Faison at WHOLE LOVELY LIFE Recipe type: Breakfast + Brunch Prep time:  20 mins Cook time:  20 mins Total time:  40 mins Serves: 4 tacos   Paleo, Grain Free, Gluten Free, Dairy Free, Vegetarian, Vegan (see modification notes) Ingredients 1 small sweet potato 4 pasture raised eggs sea salt to taste ¼ teaspoon smoked chipotle ¼ of a small red onion chopped ½ an avocado sliced ghee for cooking eggs 2 teaspoon avocado oil sprinkle of sea salt 4 Cassava tortillas (either store bought or see link to recipe in post) GREEN CHILI CILANTRO SAUCE 1 can green chilies 1 bunch…

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Love Yourself Fully

Happy Valentine’s Day! Hoping you all are having a wonderful day. Today is the perfect day to share a part of a document I created called “Mind Body Realizations and Promises To Self” which I give to all my coaching clients at the start of their healing journey. It is not easy but working towards accepting and loving ourselves just as we are is critical to healing. We all are messy and imperfect in the most perfect way. To truly love yourself and accept yourself as you are you need to explore what parts of yourself you may view in a poor light or the parts of yourself that you may not be ready and willing to accept. This can be scary but once you start exploring this area of your life you will find more and more to love. How you do this is up to you but my favorite way is to write. Write without judgment and let your words flow. I love the exercise of rewriting the story you have about certain parts of yourself or the things you consider true about yourself that probably aren’t. Write the story you currently have and then rewrite it showing gratitude and love for the unique person you are. In Love, Health + Gratitude, Katie

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Favorite Autoimmune Protocol (AIP) Compliant Snacks

Whether you are following the Autoimmune Protocol (AIP) or just looking for healthy snack ideas you have come to the right place! The market is flooded with “healthier” snacks these days but so many still have junky oils and added ingredients that take the healthier factor down a notch. These are my absolute favorite brands and items that I turn to when I’m in the mood for something crunchy, salty or convienant. These snacks have minimal clean ingredients and if there is added oil it is a non-inflammatory better for you oil. Jackson’s Honest Sweet Potato Chips : Sea Salt   Lesser Evil Paleo Puffs : Himalayan Pink Salt Artisan Tropic Cassava Chips : Sea Salt Artisan Tropic Plantain Strips : Sweet   Artisan Tropic Plantain Strips : Sea Salt   Sana Coconut Tortilla Chips : Himalayan Pink Salt   Barnana Plantain Chips : Himalayan Pink Salt Epic Bar : Beef Apple and Uncured Bacon Epic: Smoked Salmon Snack Stick   Epic Baked Pork Rinds : Himalayan Sea Salt Dang Coconut Flakes: Lightly Salted Chomps Beef Sticks : Italian Style   Chomps Beef Sticks : Sea Salt Gemini Super Foods : Peeled Tiger Nuts  Sea Snax : Olive Oil  Did I miss any of your favorites? If you have a favorite AIP compliant snack that did not make the list please share in the comments below and I will add. In Health, Love + Gratitude, Katie

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Clean Eating Summit 2020 Interview Videos

In October of 2020, I was a speaker at the Clean Eating Summit along with 15 other experts. I shared the Whole Life Approach that I use to help people reclaim their health and lives. In my interview, I share my story, my Whole Life Approach, and the benefits, and actionable steps you can take right now. Regardless of if you are working to eat cleaner or struggling with chronic illness/autoimmunity, you will find information that you can use starting today to transform your health and life. I also shared two FREE EXERCISES along with printouts that can be used to implement change in your life starting today. Below are the videos from my interview. CLICK EACH IMAGE to WATCH the VIDEOS. If videos aren’t your thing you can READ the INTERVIEW TRANSCRIPT HERE. VIDEO ONE VIDEO TWO VIDEO THREE VIDEO FOUR VIDEO FIVE (SUPPLEMENTAL INFO + FREE EXERCISES) I hope you found this interview helpful! If you are seeking change in your life and are ready to dig deep into why you are suffering with chronic health issues or are simply ready to make improvements to your daily habits consider reaching out or take a look at my coaching offering HERE. In Love, Health + Gratitude, Katie

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