Featured
Breakfast
![LESSONS✨
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What if the thing that is going on in your life is happening FOR you not TO you. When you change that one little word our whole world changes.
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Why is this happening FOR me? [ vs why is this happening TO me? ]
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It takes some time – time gathering, digging, learning, exploring, experimenting – to understand what the things we’re going through mean and what gifts they have (FOR us). Especially when it comes to things going on in the body. We’re not taught how to decode the messages of our body.
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Our symptoms are the way our bodies speak to us. Saying ‘Hey! Something’s not right here please look at this!’ When we look at it this way, how powerful is it that our body is trying to speak to us, not fail us?
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This is what I do: I help you decode what is going on in your body and why it’s happening. And if I can tell you one thing it’s rarely ever JUST about the food. It’s the thoughts, emotions, stories, and lies we’re feeding ourselves. Ones we’ve learned and carried and may not even be aware of. That put stress on the body in a way that we’ve grown used to carrying. That only gets heavier with our busy lives rushing from thing to thing with little time for rest or restoring. (Because we’re told doing nothing is lazy, not productive, useless).
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The root cause – like the deep underlying reason – for most of our health problems isn’t that we don’t know how to eat right or exercise enough. It’s imbalances that build in our bodies from emotional + physical stress & confusion about what to do because we’re taught to shove pain away, pop a pill, eat less, exercise more, and not feel.
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So what do we do? Step one – just start listening. Listen to what your body is saying to you. Make 2 lists: one with everything that is working in your life, the other with everything that is not. This will help you identify where to start first.
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Your heart is always whispering to you we just drown it out with too much noise. If you’re looking for guidance on your health journey, schedule a free 20 minute intro call – link in my bio 🌻#composednutrition
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📷: @morganharpernichols](https://static1.squarespace.com/static/59c6fba0e9bfdfecd26cc85d/5b9012c8f79392a9bffe2f1a/5c6731a6386f579e6f83111d/1550266798778/)
![GF CHOCOLATE BERRY MUFFINS❤️✨
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One of the #1 things I talk to my clients about is blood sugar balance – it’s so important to support our mood, helps ease anxiety (sometimes it’s stress/stuff going on but sometimes it’s really just low blood sugar = hangry), and to support energy levels (anyone sick of saying hi to that 3pm slump? 🙋🏻♀️)
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So how do you balance blood sugar?
1️⃣Eat something every 4-6 hours (no big gaps between meals)
2️⃣Have fat, fiber, + protein at meals + snacks.
It’s really that simple.✨
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These muffins are packed with protein (collagen, almonds, flax), fiber (almonds, flax, banana, oats), & healthy fat (flax, almonds, coconut flakes, ghee). Perfect for Valentine’s Day – make for yourself (celebrate self-love!) or to share. ❤️
[ and makes great meal prep! ]
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RECIPE
2 tbsp Ground Flax Seed (+ 5 Tbsp water for flax egg)
1/2 cup Almonds (I used dry roasted but you can use raw)
1/2 cup Unsweetened Coconut Flakes
3/4 cup All Purpose Gluten-Free Flour
1/2 cup Oats
2 scoops @vitalproteins Chocolate Blackberry Collagen Peptides
1 tsp Baking Soda
1/3 cup Water
1 1/2 Banana (Ripe, Mashed)
1 tbsp @fourthandheart Ghee
1 cup Raspberries (Fresh or Frozen)
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1️⃣Preheat oven to 375 degrees F. Lightly grease a 12-cup muffin tin with coconut oil spray.
2️⃣In a small bowl combine flax seed and water and set aside to form flax egg.
3️⃣Add whole almonds and coconut flakes to a blender and blend briefly until ground and flour-like.
4️⃣In a large mixing bowl combine dry ingredients: almond + coconut blend, gluten-free flour, oats, collagen peptides, and baking soda.
5️⃣In a small bowl combine flax egg, mashed banana, vanilla ghee, and vanilla extract. Add wet ingredients to dry ingredients and stir to combine. Add 1/3 cup water (if needed). Stir in raspberries to muffin batter.
6️⃣Divide batter evenly among 9 muffin cups (about 1/3 cup - 1/2 cup each)
7️⃣Bake for 15-20 minutes or until lightly browned on top and a toothpick comes out clean. Remove from oven and allow to cool for at least 15 minutes before removing from muffin tin.
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#composednutrition ❤️](https://static1.squarespace.com/static/59c6fba0e9bfdfecd26cc85d/5b9012c8f79392a9bffe2f1a/5c65c532cab3399753d11af2/1550173495436/)
![STOVETOP BERRY VANILLA CINNAMON OATS 🍓
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It’s literally 4 degrees outside here in Chicago so smoothies are out and oats are in this week for breakfast. ❄️
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I often hear mixed reviewed on oats for breakfast. They’re a great way to start the day then no they spike your blood sugar too much. What’s the deal?
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My answer: pair with protein + healthy fat and make your own vs instant packets. Protein and fat help to stabilize blood sugar after a meal to prevent a spike and drop that leaves you feeling hungry an hour after eating. Another note is some people experiencing digestive issues can benefit from taking a break from grains while healing the gut. It’s so important to listen to your body and what YOU need. No one food is good or bad – it all depends on how it works for you. ✨
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RECIPE
½ cup rolled oats
¾ cup homemade cashew milk (blend ¼ cup cashews + ¾ cup water for 1-2 minutes until smooth + creamy)
½ scoop @gardenoflife vanilla protein powder
2 tsp cinnamon
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Add all ingredients to a small saucepan and heat over medium until cooked. Add more water/cashew milk for creamier oats. [ you can also do this for overnight oats – combine in a small glass container and store in the fridge overnight ]
Top with toppings: almond butter, pecans, pumpkin seeds, sunflower seeds, frozen raspberries, @purely_elizabeth granola
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How are you staying warm during the Polar Vortex? ⛄️#composednutrition](https://static1.squarespace.com/static/59c6fba0e9bfdfecd26cc85d/5b9012c8f79392a9bffe2f1a/5c535357cab339f99f5ab006/1548964703693/)
Breakfast