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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
if it’s still in your mind it is worth taking the risk. ✨ - What’s that one thing that pulls at you, that you KNOW is yours? But maybe you get stuck in fear, or the how, or the ‘who am I to’, or the when ___ happens then I will? - Consider that if you have something that’s in your mind that keeps coming back that maybe it’s the thing that you’re been searching for. And usually it takes getting really quiet and being WITH yourself to listen to what the thing is. - Maybe it’s your health – maybe you’ve been told that ‘this is the way it’s going to be’ or feel like you have to accept that you will just have low energy, gut issues, anxiety, and just feel like you’re vibrating lower than you know you could be. - Remember confidence does not come before courage (thanks @azitanahai – read her book from Trauma to Dharma for more wisdom 💣s like this one). You will never feel ready. But it is worth the risk. It’s what your soul is earning for. For you to say yes. - I offer free consults to learn more about you and see if we’re a good fit. Most of my clients have tried all the things and just want answers to why something isn’t clicking. You can schedule by going to the link in my bio 🌻 #composednutrition
CHOCOLATE OATS + CINNAMON STEWED APPLES 🍎 - The perfect breakfast for a cold, winter day. I’m finding myself not really gravitating toward a lot of raw fruits + veggies now that it’s so cold out so I’ve been doing more baking, roasting, stewing, & making soups instead. This is totally normal – we’re cyclical and not meant to eat the same way every day or every season. Tap into what your body is wanting + give it that.✨ - CHOCOLATE OATS 🍫 1/3 cup organic rolled oats 1 scoop @gardenoflife raw organic vanilla protein powder 1 Tbsp cacao powder 1 tsp cinnamon water (to desired consistency) heat oats over medium heat in a small saucepan until cooked through + thickens - CINNAMON STEWED APPLES 🍎 1 apple, chopped (I got mine from @imperfectproduce) 1 Tbsp coconut oil 1-2 tsp cinnamon heat all ingredients in a small saucepan over medium-low heat until apples soften (for about 3-5 minutes if you don’t want too soft) - additional toppings: sunflower seeds + pecans - What’re your favorite winter breakfasts? ❄️ #composednutrition
GF CHOCOLATE CHIP PUMPKIN PANCAKES 🥞🍫🎃 - The fluffiest pancakes stack to start your day – gluten-free, no added sugar, & can be made vegan ✔️ - RECIPE ½ cup @traderjoes gluten-free all purpose flour ¼ cup coconut flour ¼ cup ground flax ¼ cup almond flour 1 tsp baking soda 2 eggs (sub flax egg for vegan) ¼ cup pumpkin puree water to desired consistency chocolate chip - Mix all ingredients together in a mixing bowl. Spray a large skillet with coconut oil and heat over medium-high. When the skillet is hot scoop ¼ cup portions of batter. Sprinkle with chocolate chips. Flip with edges form and batter bubbles. - ( makes 4 pancakes ) - Top with favorite toppings: unsweetened coconut flakes, pumpkin seeds, wild blueberries, drizzle of maple syrup (optional). - What’re your favorite pancake flavors? 🥞✨ #composednutrition
OVERNIGHT OATS MEAL PREP 🍓 - Spending some time to prep some meals that you can just grab and go helps you: ✨Have more time throughout the day ✨Not have to think about what you’re going to have ✨Not have to make something for every meal ✨Keep your blood sugar balanced - [ number one before we even deep dive into WHAT foods to eat I always talk about the importance of meal CONSISTENCY – our hangry, awful moods can often be linked to blood sugar imbalance – highs and lows that are only compounded by busy, stressful days. Having meals / snacks easy to grab help so we’re not scrambling to find or make something with the intention of keeping blood sugar balanced so our mood is more balanced and we’re able to take on all the things we handle during the day ] - Oats are a go-to for me – but it’s important to pair them with protein + healthy fat to prevent a blood sugar spike + crash ✔️ - RECIPE: Oats: ½ cup rolled oats ½ scoop @gardenoflife vanilla protein powder ½ - 1 cup homemade cashew milk (blend ½ cup cashews + 1 cup water on high for 1-2 minutes) additional water to desired consistency 1 tsp cinnamon *multiply by the # you want to make and mix together in a large mixing bowl *separate ½ cup servings into each container - Top with your favorite toppings – pictured: frozen blueberries, raspberries, + pumpkin seeds 🍓 - Store in the fridge for 5-6 days ✔️ - What’re your favorite meals to prep? ✨ #composednutrition
RECIPE FOR A #BASIC SATURDAY AFTERNOON: - 🍵 matcha latte ✨ comfy sweater ✔️ fluffy blanket 🕯 @traderjoes gingerbread soy candle ❄️light snowfall outside 🎶@spotify - COMPOSED MATCHA RECIPE 🍵 1 tsp @wildfoodsco matcha 1 scoop @vitalproteins collagen peptides 1 tsp cinnamon 1 Tbsp coconut butter 12 oz warm water - How are you spending your Saturday? ✨ #composednutrition
CUCUMBER MINT MOJITO BLENDER JUICE 🥒🌱 - Anyone else have a harder time getting greens in the wintertime? I gravitate towards warm meals over salads + raw veggies when it’s cold out, so a trick I have to get in more greens is blender juice. Just blend up what you would put in a juice and you get your greens, fiber, + less mess than using the juicer 🙏🏼 - RECIPE ( makes 2 servings ) 🌱 •2 cups Baby Spinach •1 Persian Cucumber •1/4 cup Mint Leaves •½ Lime (Juice) •2 cups Water - Blend for 1-2 minutes until smooth. Enjoy! 🥒🌱 - What’re your favorite green juice combos? 🌱 #composednutrition
If you get tired, learn to REST not to quit. 🌻 - I think REST is becoming one of my words for 2019. It doesn’t align with the ‘traditional’ new years resolutions with themes of ‘getting back on track ‘ or ‘pushing hard’ or ‘seeing results’ or ‘do all you can to reset’ or ‘making up for the holidays’.✨ - Can we let go of the idea that we can either be on or off? ‘On it’ with our routines, workouts, eating, calendars or ‘off’. Can we accept that we ebb and flow and we will never ever reach this state of being ‘on it all the time, nor should we.💫 - That REST is just as important, just as PROCUTIVE as the exercise, the doing things, the working hard. REST doesn’t mean doing nothing, your actually doing a lot.✨ - REST is where the integration happens. Where the culmination of our hard work settles in our bodies and we can feel it, enjoy it, sit with it. It’s why savasana is the most important part of a yoga practice and rest days are a crucial part of any workout routine.✨ - Learning to REST is so important. Keeping the foot on the gas will manifest in the body over time – with gut issues, hormone imbalances (like high cortisol), nutrient depletions – leaving us feeling awful with no energy or drive and stuck in a loop of if I just to more then I will feel better.💫 - Again, REST does not mean doing nothing. It’s giving yourself the space to restore, renew, refresh and emerge again with new motivation for your life.✨ - Where can you let go? If you’re looking for guidance schedule a free 20 minute call via the link in my bio 💫 #composednutrition
TURMERIC LIME BAKED COD 🌱🐟 - Recipe go-to’s: anything I can throw in the oven, forget about, and is done in less than 30 minutes. Use this recipe as the protein for your tray meals! - If you’re looking for easy + healthy recipes to boost your skills in the kitchen, swap out some of the meals you’re eating out all the time, or add some new recipes into your rotation click RECIPES via the link in my bio ✨ - RECIPE •2 Cod Fillets (fresh or frozen) •1 tbsp Extra Virgin Olive Oil •2 tsps Turmeric •1 Lime (Sliced) •1/4 cup Parsley (Finely Chopped) •Sea Salt & Black Pepper (To Taste) •Coconut Oil Spray DIRECTIONS 1️⃣ Preheat oven to 425 degrees F. 2️⃣ Lightly grease a baking sheet with coconut oil spray. 3️⃣ Rinse fresh or thawed cod and place on baking sheet (or cook from frozen). Top with salt, pepper, turmeric, parsley, lime slices, and drizzle with avocado oil. 4️⃣ Bake for 15-20 minutes until easily flakes with a fork. 5️⃣ Enjoy! - What’re your favorite easy go-to meals? ✨ #composednutrition
CHOCOLATE OLIVE OIL MATCHA LATTE 🍵 - Have you ever had chocolate olive oil cake? That’s what inspired this twist on my normal morning matcha when I realize I had run out of coconut oil and coconut butter ✨ - RECIPE 1 tsp @wildfoodsco matcha ½ Tbsp cacao powder 1 scoop @vitalproteins collagen peptides 1-2 tsp olive oil pinch of stevia (optional) warm water blend all ingredients until smooth – top with cacao powder and olive oil drizzle (optional) - Comment with a ⭐️ if this is something you’d try! #composednutrition
REMINDERS FOR 2019 ✨ - I’m back! From spending the holidays with family and traveling to Paris for the New Year and an impromptu Insta hiatus. - Winter is the season for resting + restoring, integrating everything we’ve gathered from the previous seasons, to reflect on what we want to bring in in the coming year. But every new year we’re hit with new year, new you messaging that throws us back into ‘reality’ to ‘get it together’ after spending the holidays ‘indulging’. - I’ve had a slow start to the new year and it’s easy to feel guilt about that when everything you see is about the new cleanse/detox/diet/getting it together in the new year. But this diet culture mentality is what keeps us stuck. It offers promises that keep us stuck in a pendulum of being on or off, not giving ourselves the permission to listen to our bodies and what we need. To push through, work hard, do more to see results. - Spending time in France seeing that not every food is labeled with food claims or diet messaging everywhere and people spending time with their food and enjoying it with the people around them, I gathered a few reminders: - WE NEED TO REMEMBER :: - ✨TO REST MORE - 💫FOOD IS CONNECTION – TO OUR BODIES AND THOSE WE SHARE OUR FOOD EXPERIENCES WITH - ✨SOMETIMES WE NEED TO DO LESS NOT MORE - 💫IT’S OKAY TO TAKE A BREAK - ✨TO GIVE OURSELVES PERMISSION TO LISTEN TO OUR BODIES - 💫THAT RESTRICTION HOLDS US BACK FROM ENJOYING THE THINGS OUR BODIES CRAVE - ✨THAT EVERY BODY IS DIFFERENT AND WHAT YOU NEED MAY BE COMPLETELY DIFFERENT THAN WHAT YOUR BFF / FRIEND / SISTER / MOTHER / ETC NEEDS - If you’re looking for guidance on how to incorporate a more intuitive approach to eating that supports YOUR body schedule a free 20 minute call (link in bio) 🌻 #composednutrition