Make Your New Year’s Resolutions Stick: 6 Easy Things To Do This Year

Another year has passed faster than the last and I find myself asking the same question I did last year. Where the heck did the year go? Can you believe Jan 2023 is fast approaching! I love this time of year for obvious reasons but what I love more is to get started on the things I want to work towards in the upcoming year now! There is not a lot of time left in 2022 but there is still time to accomplish anything you want.  I think there are a lot of reasons why we don’t stick to our so-called resolutions. Below I’m sharing how to Make Your New Year’s Resolutions Stick: 6 Easy Things To Do This Year. These tips will help you approach New Year’s resolutions in a different way that may just help them stick this time around. First and foremost let’s start off by not calling them resolutions at all. We should look at our new year’s resolutions as a lifestyle change. It takes more than just saying you are going to do something. You have to actually change your habits and your lifestyle to make them click. Ever find yourself making the same new year’s resolutions year after year. Approach this year as a lifestyle change and things might just turn out different.  We make more goals than we can handle. Setting too many to do’s for yourself can get overwhelming and can make it difficult to focus. Jot down all you want to accomplish in the coming year. Then, take one at a time and build on it throughout the year. Set small goals you can actually achieve along the way. By the end of the year, your small goals will add up to one big lifestyle change. Doing this sets yourself up for success instead of failure! Change your mindset. You have to actually do the hard work to achieve them. They won’t just happen because we say this is what we want to do. If you really want to become more fit or eat healthier you have to be consistent and do the hard work required. Don’t wait! Start now. Don’t wait until January 1. A lot of us like to take this time to just chill and have fun with the intent to get started come January. Just think if you started now! Where could you be by January? What…

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6 Benefits of Water Fasting

I started my water fasting journey in 2015 after seeing Dr. Daniel Pompa speak at the 3rd Annual Bulletproof Conference. As soon as I returned home I joined his Facebook group “Fasting For A Purpose” and completed my first 5 Day Water Fast. I had already been incorporating intermittent fasting into my day for a while so the idea of a full five days didn’t really scare me. So I did what any crazy person would do and I jumped right in. Don’t neccessarily do what I did. Jumping into a 5 day water fast may be too much for some people. Remember we are all biologically different! Exploring shorter extended fasts such as 24 – 72 hours before jumping into a full 5 days may be a better approach.  If you currently are intermintant fasting and eating a healthy diet it will be easier for you than someone who eats a diet filled with processed foods high in refined carbohydrates, sugar and inflammatory oils. And, one thing to note is the more you fast the easier it will be because overtime your body will adapt.  I complete a water fast 4-6 times a year. I listen closely to my body and know when it’s time and aim at the minimum for an extended fast at the start of each new season. The beginning of a new season is the perfect time to do a fast and have a reset. Fasting is an ancient practice that has gained a mass following in recent years. People are widely sharing their personal experiences with water fasting bringing this ancient practice to the mainstream. Water fasting is one of the easiest healing modalities that exists. And, when I say easy I don’t necessarily mean it is easy. There is a mental challenge involved in water fasting. Not eating for 5 days is a long time even for the most seasoned faster.  When you do a 5 day water fast you will move the needle when it comes to realizing what you can accomplish. As a modern society, we are conditioned to think that we need to eat three meals a day. The idea of going without food for just one day let alone five is something most people won’t even attempt. But, the benefits of water fasting are so incredible that I think it is worth giving it a try! And, fasting is completely FREE. It does…

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Sweet and Tangy Napa Cabbage Salad

When I was a kid my Mom used to make a napa cabbage salad for BBQs and family parties that I l loved! The dressing and the crispy topping are what made the salad. However, both sort of brought down the health factor of this salad. I’m not saying you should never enjoy the things you love but I always like to give my favorites a little healthy upgrade so I can eat them more often! One of the best ways to get more nutrients into your daily diet and enjoy what you eat is to recreate your favorite things in a healthier more nutrient-dense way. So I have recreated a childhood favorite into a healthier version of this Sweet and Tangy Napa Cabbage Salad. The salad dressing for the original salad had A LOT and I mean A LOT of sugar! Again, sugar in moderation and in something you love is ok sometimes but I hate to make a healthy salad and then douse it in a sugary dressing. Especially when it’s so easy to swap white sugar out for something like honey, maple syrup, or coconut sugar or ditch the sugar in all forms altogether and use something like erythritol. I love using powdered Swerve in this recipe because it mixes in perfectly! The crunchy topping for the original salad was made mostly of ramen noodles. Not all but most ramen noodles have gluten and other ingredients I don’t love. You can easily use ramen noodles if you eat gluten or grains or try gluten-free ramen noodles but I personally love this recipe without them. Instead I use sliced raw almonds that get toasted in good quality butter. They give you the same yummy crunch and saltiness but from a whole food instead of a processed noodle. I hope you love this recipe as much as I do! Print Sweet + Tangy Napa Cabbage Salad Author: Katie Faison at Whole Lovely life Recipe type: Salads + Sides Prep time:  20 mins Total time:  20 mins Serves: 4 servings   Gluten Free, Dairy Free, Vegan, Vegetarian, Refined Sugar Free, Pescatarian, Keto, Paleo, Grain Free, Gluten Free Ingredients 1 medium head of napa cabbage ½ cup of olive or avocado oil ¼ cup rice wine vinegar ¼ – ½ cup of sweetener of choice (i suggest starting with ¼ cup and adjusting to your prefered sweetness) honey, maple syrup, coconut sugar, powdered erythritol (Swerve).…

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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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