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Gluten-Free Pumpkin Spice Waffles
Gluten-Free Pumpkin Spice Waffles
Chocolate Cherry Seed Cycling Smoothie
Chocolate Cherry Seed Cycling Smoothie
Sweet Potato Hash
Sweet Potato Hash
Simple Pumpkin Pancake
Simple Pumpkin Pancake
The Ultimate Avocado Toast
The Ultimate Avocado Toast
Chocolate Banana Peanut Butter Pancakes
Chocolate Banana Peanut Butter Pancakes
Raspberry Tahini Smoothie
Raspberry Tahini Smoothie
Strawberry Shortcake Pancakes
Strawberry Shortcake Pancakes
Composed Blueberry Muffins
Composed Blueberry Muffins
Savory Tahini Pancake w/ Blueberry Sauce
Savory Tahini Pancake w/ Blueberry Sauce
Vanilla Berry Chia Pudding
Vanilla Berry Chia Pudding
Sweet Potato Smoothie Bowl
Sweet Potato Smoothie Bowl
Zucchini Mushroom Egg Muffins
Zucchini Mushroom Egg Muffins
Very Berry Pancakes
Very Berry Pancakes
AB + B Toast : Almond Butter + Blueberries
AB + B Toast : Almond Butter + Blueberries
Double Chocolate Chip Raspberry Pancake
Double Chocolate Chip Raspberry Pancake
Peanut Butter Plum Oats
Peanut Butter Plum Oats
Very Berry Chocolate Chip Pancake
Very Berry Chocolate Chip Pancake
Chocolate Vanilla Raspberry Plum Oats
Chocolate Vanilla Raspberry Plum Oats
Summer Stone Fruit Oatmeal
Summer Stone Fruit Oatmeal
Raspberry Almond Butter Toast
Raspberry Almond Butter Toast
Raspberry Cacao Almond Butter Muffins
Raspberry Cacao Almond Butter Muffins
Cauli-Acai Smoothie Bowl
Cauli-Acai Smoothie Bowl
Chocolate Cherry Banana Pancakes
Chocolate Cherry Banana Pancakes
3-Ingredient Blueberry Smoothie
3-Ingredient Blueberry Smoothie
Carrot Coconut Cacao Muffins
Carrot Coconut Cacao Muffins
Chocolate Raspberry Smoothie
Chocolate Raspberry Smoothie
LET’S TALK ABOUT HAIR ✨ - Hair loss is one of the many seemingly random symptoms my clients encounter – combined with moodiness, low energy, fatigue, & just not feeling good. We’ve been told these things are all in our head, or you’re fine, leaving doctors offices with no answers. But our bodies are trying to tell us something – something is out of balance. We just haven’t learned how to decode these messages. - With any of these symptoms I’m looking at them with two questions in mind: what is the root cause? What lead up to these symptoms presenting in the body? Essentially I’m asking WHY is this happening. Not just: it’s happening, take this medication. Or it’s all in your head. It’s not. - With hair loss there could be something going on hormonally or related to a nutrient deficiency. I recommend a full thyroid panel, iron panel, cbc, and hormone panel that includes cortisol (stress hormone), estrogen, progesterone, DHEA, and testosterone. Once you know the root of the hair loss you can target it with supplements and nutrition/lifestyle. I offer home test kits so you can easily identify any imbalances and then we chat about a plan to find balance that works for you. (more info in link in bio). We target the root cause of the problem. - Switching out the products you use is another important step. Conventional products contain ingredients that strip your hair of its natural oils. I’ve been on a mission for the last couple of years trying and finding the best natural (but like, actually natural) products that work best. I love @theinnatelife – they are super hydrating for my naturally curly/wavy hair that is super prone to getting really dry. - The Rose Hair Elixir I use everyday for my ends and the scalp treatment about 1-2x/week when I wash my hair. Their shampoo/conditioner is amazing too. Use code KRISTA for 15% off your purchase. This is the perfect time to revamp your hair or buy as a gift for someone looking to make the switch to more natural products! - I know how stressful it can feel when we’re experiencing problems like losing our hair or feeling unwell but can’t pinpoint why. Schedule a free call to uncover your why (link in bio) #composednutrition
I RESONATE WITH THIS MANIFESTO SO MUCH ✨ - For too long, we’ve ignored the physical and emotional toll that living in this fast-paced, chaotic world has caused to our mind, body, and spirit. - There are more demands on us today as human beings than at any other time in modern history, which is causing us to feel more stressed and more anxious. - It doesn’t have to be that way. - It doesn’t. But we’re not taught the tools to have it no be this way. You see, our society is built on more productivity, doing more, producing more, consuming more, adding on more things to the to do list or calendar. We do this with exercise. We do this with food – maybe to the point where we then start restricting food. We’re stuck in a loop where our bodies are totally stressed out and the only tools we’re taught or told are to ‘work out more, eat less.’ - But do you know what happens when we do this? We stress out our bodies. What’s going on physically is our cortisol (stress hormone) goes into overdrive trying to keep up the demands. We may not realize we’re overly stressed – we could feel like we have the energy to do it all because of the extra cortisol. Then overtime our body starts to get fatigued from trying to keep up with the demands. Eventually we could burn out. This looks like fatigue, low energy, stubborn weight gain, feeling off, moody, a terrible time of the month – all of these things that we have a hard time putting our finger on what is actually going on or wrong. - We’re told it’s all in our heads, or work harder, or just have more willpower. - This is what I do with clients: look at the root cause to help you heal body imbalances that can be manifesting in the body as symptoms. You learn to decode what your symptoms are telling you. Together we build your toolbox of how to start feeling better today. - Schedule a free intro call (link in bio) to see how you can start feeling energized, vibrant, and confident in your body ✨#composednutrition - Pictured: @idrinkvybes CBD beverage|CBD is cannibidiol – the nonpsychoactive compound of the hemp plant shown to have anti-inflammatory, anti-oxidative, and neuroprotective effects + can help ease stress + anxiety in the body
NEW TRAY MEAL RECIPE✨ - Tray meal is my go-to for something quick when I want something at home but also don’t really want to cook. It’s super simple – really just use any veggies, a sweet potato, fresh/frozen protein of choice, seasonings and throw in the oven at 425 for 20-25 minutes. ✔️ - Sometimes I’ll throw on top of some greens. This time I put on top of chopped red cabbage, and added grainy mustard and horseradish for a kick. Super lazy hacks on this one: didn’t chop Brussels sprouts and couldn’t separate the frozen fish (bottom right) so just threw it on anyway and it worked fine! 👌🏼 - RECIPE 1 large sweet potato, chopped Brussels sprouts 1 onion, sliced cherry tomatoes frozen @traderjoes cod seasoned with: salt, pepper, olive oil, fresh thyme, lemon slices - I got most of the veggies from @imperfectproduce – they deliver fresh produce that would otherwise get discarded but doesn’t meet grocery store standard to your door. Click the link in bio for $10 off your first box – you save time, $$, and the environment – win-win-win. 🌱 - What’re your favorite time saving dinner hacks? ✨ #composednutrition
THE BEST TIME FOR NEW BEGINNINGS IS NOW ✨ - We’re approaching that time where we’re looking back on the year thinking about what we did, what happened, what we accomplished, what goals were met, which weren’t, and how we want to direct the start of 2019. ➡️ - Remember: we can choose to make changes at anytime. We don’t have to wait for the new year or for the next Monday to start the week off ‘right’, or until we feel ready, or that everything is in place. ✔️ - Hint: you’ll never feel fully ready. Ready is an idea our mind creates to keep us in our comfort zone. But any change means a disruption of comfort. I don’t think I’ve ever experienced a totally comfortable change. - It’s easy to view our health journey or eating habits as being ‘on’ or ‘off’. Especially with the holiday season it’s so easy to feel that we’re ‘off’ our game and beat ourselves up for choices we’ve made. - Give yourself permission to let go. Let go of control around food. Let go of the idea that anything will ever look perfect. (Anyone else a recovering perfectionist?🙋🏻‍♀️) Let go of the idea that what you eat, your food choices, or how your body looks has anything to do with your self worth and who you are. Who you TRULY are. 💫 - New beginnings can look different for everyone. Are you looking to support your body better to feel energized + vibrant? Are you looking to change your mindset around food and establish a better body image? Are you looking for a way to feel your best without the cycle of control + guilt/shame? - Whatever it means to you, know that you can start on your path to your new beginning today. With just one simple step, or mind shift. Because it doesn’t have to involve an elaborate plan, a million rules, or beating ourselves up if we do the opposite of what we intended. - Looking for guidance on your new beginning? Schedule a free 20 minute intro call with me to get started today ✨ (link in bio) #composednutrition
PUMPKIN PIE CHEESECAKE BITES 🥧 - Thanksgiving may be over but I still have cans of pureed pumpkin and these are the best variation of my cheesecake bites I’ve made! - If you love desserts, want a healthier version, and don’t want to bake then these are perfect. All you need is a blender and you’re set 👌🏼 - RECIPE •8 Dates (Pitted) •3/4 cup Almonds •1/2 cup Pecans •1/2 cup Unsweetened Coconut Flakes •1 tsp Cinnamon •2 cups Cashews (Soaked) •1/4 cup Pureed Pumpkin •2 1/2 tbsps Coconut Oil •1/2 cup Organic Coconut Milk •2 tbsps Lemon Juice •1/4 cup Maple Syrup •1 tsp Pumpkin Pie Spice - 1️⃣Spray 2 12-cup mini muffin tins with coconut oil. 2️⃣In a blender or food processor blend together dates, almonds, 1/4 cup pecans, coconut flakes, and cinnamon to form crust. 3️⃣Roll crust into 24 balls and press each into the muffin tin. 4️⃣In a blender blend cashews, pumpkin puree, coconut oil, coconut milk, lemon juice, maple syrup, and pumpkin pie spice. Spoon on top of crust (2-3 spoonfuls each). Top each with a pecan. 5️⃣Place in the freezer and freeze for at least an hour. Let thaw for 5-10 minutes before removing from tin. - Vegan + gluten-free ✔️ Find the berry + chocolate mousse versions on my website under Recipes Desserts ✨ #composednutrition
LOOK FOR THE SIGNS ✨ - What are the things you’ve always wanted to do? The things you’ve known but haven’t created space for? The thing that whispers to you to pay attention to it? - I took this picture in Paris in August of 2017 – 3 months before I bought my domain, 6 months before I made the leap from my corporate job, 9 months before I launched my site + this account. A sign on a café that says COMPOSE and GOOD FOOD. 🌻 - I had known that what I was going to create was going to be called Composed Nutrition – we are the composition of the food we eat, thoughts we think, community that supports us, and environment we surround ourselves with. I wanted to show that eating good food doesn’t have to be hard and that healthy food doesn’t equal bland or boring. That we are the composition of all of the things in our life and our body responds accordingly. - The universe will throw reminders at you when you veer off or stop listening. The reminders will pop up in the most random places. And they are signs just for you. Because they wouldn’t make sense to anybody else. They are yours. ✨ - You could argue that it’s just a coincidence or meaningless. But I think those are words we use to write off the magic in the synchronicity. Because it can be scary how much of a coincidence some things are. We say oh it doesn’t mean anything, and hide under the excuse to not take the leap, stay where we are, continue on in the same way. - To me it all has meaning. When I see something I know is a sign I try and listen. And if I don’t then it will pop up in another way. It’s all about how we interpret the situation and what we do with that information. It’s part noticing the signs and then acting on the feeling the sign evokes. - I guess what I’m trying to say is if you see a sign, listen to the message it has for you. And if you keep seeing the same sign over and over – then it’s really time to start listening. - What signs have been popping up for you? ✨ #composednutrition
SUPER GREEN SMOOTHIE 🌱🥑🌿🥒 - Anybody else feel like they haven’t gotten any greens in a while? My body is letting me know it’s time to add in some more greens and one of the easiest ways to do that is to pack them into a smoothie. 🌱 - This recipe is packed with greens, healthy fat, protein, and hydrating fruit + veggies to help support your body during this holiday time. Ginger aids digestion, cucumber provides food-based hydration, lemon adds some vitamin C which helps your body absorb the plant-based iron from spinach better. 🌿 - RECIPE •1 scoop Vanilla Protein Powder @gardenoflife •1/2 cup Pineapple (Frozen) •1 tbsp Ginger (Peeled) •1 cup Baby Spinach •1 Persian Cucumber •1 tbsp Sunflower Seeds •¼ Avocado •1 tbsp Lemon Juice •2 cups Water (Filtered) - What’re some of your favorite ways to boost your greens? 🌱 #composednutrition
POTATO PANCAKES 🥔🥞🌱 - Got tons of leftover mashed potatoes and sick of just heating them up? ✔️ - Every year the morning after Thanksgiving my dad makes potato pancakes with breakfast and it’s SO simple: - Just crack and egg or two (depending on how much you have) and any additional seasoning, mix together, and cook just like pancakes in a greased skillet over medium to medium high heat. - You could even do a vegan / egg-free alternative by adding a flax egg to bind instead (mix 2 Tbsp ground flax + 5 Tbsp water and let sit for 5-6 mins until thick) - What’re some of you favorite ways to use up holiday leftovers? ✨ #composednutrition
PUMPKIN SAGE VEGAN MAC & CHEESE 🎃🌱🧀 - Trying to figure out what to do with leftover pumpkin puree? I got you! (It’s gluten-free too!) - RECIPE •1 Box @eatbanza Chickpea Pasta •1 cup Unsweetened Cashew Milk •1 tsp Garlic Powder •1/4 cup Nutritional Yeast •1 tbsp Fresh Sage •1/2 cup Pureed Pumpkin •Sea Salt & Black Pepper (to taste) •3 tbsps All Purpose Gluten-Free Flour - 1️⃣Bring a large pot of water to a boil and cook pasta per the directions on the package. When finished cooking, strain and run under cold water immediately to prevent from overcooking. 2️⃣Meanwhile, blend together cashew (or coconut) milk, garlic powder, nutritional yeast, pureed pumpkin, sage, salt, and pepper until smooth. Transfer to a small saucepan and heat over medium heat. Once steaming whisk in gluten-free flour 1 Tbsp at a time until clumps are gone. 3️⃣Turn down to low heat and cook until the sauce has thickened, about 5-6 minutes. 4️⃣Pour the pumpkin sauce over the pasta and mix well. Divide into bowls, garnish with additional sage, and enjoy! - What’re you favorite ways to use Thanksgiving leftovers? ✨ #composednutrition
The secret to having it all is knowing you already do ✨ - What are you grateful for today? - Everything we need we have. Even the things we’d rather wish away have gifts. What would you find if you got curious about what’s inside? - Today is a day for gratitude. Take a minute to yourself to think about what you’re grateful for, what you’ve learned this year, who you’re connected with, and how you can share your gratitude with the ones you care about most 🌻✨ #composednutrition - 📷: @curlynikki