Featured
Sunflower Tahini Seed Bombs
Sunflower Tahini Seed Bombs
Pumpkin Flax Seed Bombs
Pumpkin Flax Seed Bombs
Composed Blueberry Muffins
Composed Blueberry Muffins
Vanilla Berry Chia Pudding
Vanilla Berry Chia Pudding
Zucchini Mushroom Egg Muffins
Zucchini Mushroom Egg Muffins
AB + B Toast : Almond Butter + Blueberries
AB + B Toast : Almond Butter + Blueberries
Coconut Granola Chopped Peaches
Coconut Granola Chopped Peaches
Raspberry Cacao Almond Butter Muffins
Raspberry Cacao Almond Butter Muffins
Cookie Dough Bites
Cookie Dough Bites
Carrot Coconut Cacao Muffins
Carrot Coconut Cacao Muffins
healing may not come quickly, but it will come. 🌻 - The worth it things in life don’t come quickly. They don’t come without work. But that’s what makes them so worth it. Because you have a passion inside of you driving you to do better, learn more, grow more, and take the lessons life has taught you with you. - I see this in my own health journey. I see it in my clients’ journeys. The undoing of all the things we’ve learned that keep us small, the things we do to our bodies to fit into this mold that we’re taught we have to fit. That optimal health is at the end of the next diet or intense workout. We’re sold this idea that by doing more, eating less, stretching ourselves in ways we cannot keep up with, that only then will be the thing we’re ‘supposed’ to be. - Only then can we be accepted or accept ourselves? … How did we get here? - It’s the stories we tell ourselves. We develop these stories from being told these stories or something happening to us that creates the story. (I’m not good at X, if I could only look like X, if I just do X then I will be okay). One of the things I’ve noticed is that our stories live in our bodies. The things showing up in the body are closely tied to the things we’ve gone through in life. If we peel back the layers I see so much of it coming back to chronic stress causing a cascade of symptoms in the body. And if we ask where did that stress come from? How long has it been there? We can get to true root of our physical health struggles. - I think our health struggles can be one of our greatest gifts. Because our bodies are doing everything they can to tell us something isn’t right, please take a look at this. - Healing our relationship with food, our bodies, our thoughts – it all takes time. But it STARTS with recognition. That whisper inside starts shouting and cannot be quieted. That there has to be another way. A way to feel free. - Looking for guidance to get started? Join me and @fabgurlfitness at @vivapranachicago March 31 for an Intuitive Eating + Mindful Movement workshop to learn tools to tune into your body + reconnect with yourself. ✨ (register link in bio) - 📷: @pimfeels
SATURDAY BRUNCH 🥞 - Mini White Chocolate Blueberry Pancake Stacks ✔️ - RECIPE: (measurements are approximate) 3/4 cup @traderjoes gf flour 1/2 cup ground flax 1/2 cup almonds + coconut flakes (blended to make flour) 1/4 cup @wildfoodsco cocoa butter wafers (melted) 2 eggs 1 tsp baking powder 1 tsp cinnamon 1 cup cashew milk 1 tsp @fourthandheart ghee (pink Himalayan salt) - Sauce: frozen blueberries - microwave for ~20 seconds - Heat a skillet over medium high heat, add ghee. Combine remaining ingredients. Scoop 1/4 cup of batter per pancake. Serve with blueberry sauce, almond butter, and maple syrup. 👌🏼 - #composednutrition ✨
CHOCOLATE BLUEBERRY OATS 🌻 - It’s common to hear ‘when I have oatmeal for breakfast I’m hungry a couple of hours later’. This is because oats (a carbohydrate that provide energy + fiber) are not going to keep you satisfied unless you pair with protein + healthy fat. The hunger you feel is caused by a blood sugar rise and fall signaling you need to eat again to bring blood sugar back up. Protein + healthy fat help keep you satisfied + prevent blood sugar highs and lows. When our blood sugar is balanced our mood is likely to be more balanced as well. ✔️ - RECIPE ½ cup oats 1 scoop @gardenoflife protein powder 1 tsp cocoa powder 1 cup water 1 tsp almond butter Combine all ingredients in a small saucepan and heat over medium heat. Stir in almond butter last. - Toppings: frozen blueberries, pumpkin seeds, sunflower seeds - protein: protein powder, almond butter, pumpkin + sunflower seeds healthy fat: almond butter, pumpkin + sunflower seeds - Do you notice when your blood sugar changes throughout the day? ✨ #composednutrition
LAZY SATURDAYS ARE FOR WAFFLES ✨ - Weekends are the time to go all out with breakfast + I’ve been putting my waffle iron to good use lately. 👌🏼 - GF CINNAMON BANAN WAFFLES + STEWED APPLES 🍎 - (I didn’t measure so these are approximates): ¾ cup @traderjoes GF flour ½ cup coconut flour ½ cup ground flax 1 tsp baking powder 1 tsp cinnamon 1 egg 1 ripe banana 1 Tbsp coconut oil ¾ cup cashew milk (blend cashews + water for ~1 min, not straining required) ½ cup water (more if needed for batter-like consistency) - Combine all ingredients. Scoop batter to greased waffle iron + cook until desired doneness. - Toppings: ghee, pecans, pumpkin seeds, almond butter, maple syrup, + stewed apples (1 chopped apple, 1 Tbsp ghee, 2 tsp cinnamon, drizzle maple syrup heated on low heat until soft) - What’re your weekend breakfast favorites? ✨ #composednutrition
EASY TOMATO CHICKEN SOUP 🍅 - Soup is perfect for the dead of winter – comforting, warm, and packed with veggies, healthy fat, & fiber to keep you satisfied. ✨ - When building any meal, whether that’s a bowl meal, tray meal, smoothie, SOUP, anything really I like to follow this formula: protein + healthy fat + complex carb + fiber. This is not an absolute, meaning not every meal needs to be perfect or follow this 100% of the time, but rather it’s a tool to make sure I’m getting what I need to feel satisfied, energized, and keep my blood sugar stable (bc no one needs to be around me when I’m hangry). One of the first things I talk about with any client is blood sugar balance. Why? Because when we’re experiencing blood sugar highs and lows it seriously impacts our mood, our energy, and can greatly contribute to our anxiety levels. If there’s two things to remember about balancing blood sugar it’s: 1. Include protein, healthy fat, & fiber with each meal 2. Eat consistent meals/snacks without huge gaps of time between eating (I recommend 4-6 hours, but listen to your body and find what works best for you). - RECIPE 2 Tbsp olive oil 1 red onion, chopped 1 white onion, chopped 4 carrots, chopped 4 russet potatoes, chopped 3-4 boneless chicken thighs 1 Tbsp @fourthandheart ghee salt & pepper (to taste) 2 tsp basil 2 tsp oregano 1 tsp cayenne (optional) 1 6-ounce can tomato paste 1 15-ounce can coconut milk (full fat) 4-6 cups water 2 scoops @vitalproteins collagen peptides 1-2 handfuls spinach - In a large pot heat 1 Tbsp olive oil and onions over medium-high and sauté until translucent. Add carrots and potatoes, sauté for 3-5 minutes. Add chicken thighs, salt, pepper, basil, oregano, additional olive oil, and ghee. Sauté for about 5 minutes. Add tomato paste, coconut milk, and water. Stir to combine. Add collagen peptides and stir. Cover and bring to a boil. When chicken is cooked through, shred with two forks. Stir in spinach last (it will wilt quickly). - Protein: chicken + collagen Healthy fat: olive oil + ghee Complex carb: potatoes Fiber: carrots, onions, spinach, also potatoes - What’re your favorite winter recipes? ✨ #composednutrition
LESSONS✨ - 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. - Why is this happening FOR me? [ vs why is this happening TO me? ] - 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. - 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? - 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). - 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. - 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. - 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 - 📷: @morganharpernichols