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How To Achieve Your Goals: Podcast Episode

How To Achieve Your Goals: Podcast Episode

pantry_october 2022 produce guide

Best Tips: How to Create Healthy Meals with Pantry Staples

Choosing Courage Over Fear: Podcast Episode

Choosing Courage Over Fear: Podcast Episode

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#krogerpartner hosting a family bbq soon? let me s

#krogerpartner hosting a family bbq soon? let me show you how Boost by King Soopers allows you to spend more time outside *and* save money in the process.

so, what is Boost by King Soopers? Boost is a must-have membership with many benefits, including free next-day grocery delivery! order your groceries online and your next summer get-together, backyard bbq, or average weekday night dinner is served.

now’s the time to take advantage of the FREE 30-day trial by signing up for Boost by King Soopers TODAY.

with beautiful summer days ahead, plan, shop, and stock your kitchen with the ease of Boost by King Soopers.

@krogerco #kroger #summerbbq #healthydinnerinspo #familydinner #wellnesstips #grocerydelivery #denvercolorado

let’s make a refreshing orange creamsicle smooth

let’s make a refreshing orange creamsicle smoothie! feat. @vimergy PropolisPure and Zinc Sulfate tinctures. #ad

the weather is (finally) warming up in colorado, but supporting my family’s immune health is a year-round affair. thanks to @vimergy, this has never been easier.

this nourishing springtime smoothie is packed with vitamin c and antioxidant-rich ingredients, like ginger, turmeric, and clementines. for an extra boost of immune support, I added @vimergy organic PropolisPure and organic Zinc Sulfate.

have you heard of propolis? made by honeybees, humans have used propolis for thousands of years. it can balance overall well-being, including oral health!

zinc is another crucial micronutrient. in fact, it’s an essential trace mineral—we need it for functions like growing cells and supporting a healthy immune system.

I love adding @vimergy PropolisPure and Zinc Sulfate to smoothies, but you can also add these supplements to water, juice, herbal tea, pesto, and stews.

INGREDIENTS:
• 1 cup unsweetened coconut milk
• 1/3 cup frozen cauliflower
• 1 small frozen banana
• 2 clementines
• 1/4 cup greek yogurt
• 1 tablespoon tahini
• 1 teaspoon fresh ginger
• 1/2 teaspoon fresh turmeric
• 1 dropper @vimergy propolispure
• 1 dropper @vimergy zinc

RECIPE: add all ingredients to a high-powered blender. blend on high for 30-60 seconds. pour into cups. enjoy!

disclaimer: consult your physician before use if you are pregnant, lactating, have a medical condition. or are taking any medication.

#LiveTheVimergyLife #smoothierecipe #springrecipe #healthyrecipe #glutenfree #balancedsmoothie #easyrecipe #immunesupport #antiinflammatory #clementines #tahini #breakfastsmoothie

if one thing’s for certain, it’s that life has

if one thing’s for certain, it’s that life has its fair share of unexpected turns. the tapestry is woven with darkness and light. in a matter of moments, the journey is both devastating AND transformative.

but it’s in these very depths that we discover our capacity for resilience. we grow, tenfold. we heal from heartache and hardship. we unearth grit and inner strength. we learn something profound about ourselves (or the road beneath our feet). we accept that roadblocks are actually turning points, simply propelling us on a different path. a path with an even more beautiful destination.

the past few weeks have felt incredibly tumultuous, but life-altering moments continue to beckon life-altering clarity. and for that, I’m grateful. one by one, they’re becoming timestamps to forge deeper connections with loved ones—but more importantly, with myself.

here’s to a collective strength that grows from the ashes of what we leave behind. onward and upward. 🫶

#turningpoint #lifelessonslearned #lifelessons101 #findingstrength

the toast you didn’t know you needed: salted air

the toast you didn’t know you needed: salted air fryer radishes and cream cheese.

roasted radishes? and cream cheese? the internet is a wild place. but hear me out: salted air fryer radishes are delish. they’re slightly sweet and taste similar to baby potatoes. the magic of roasting! plus, they’re very blood sugar-friendly.

paired with a thick layer of tangy cream cheese, wilted swiss chard, and a drizzle of tahini, this plate is creamy, earthy, and truly delightful.

this is a no-recipe, recipe. make swaps to fit your taste buds—sub swiss chard for spinach or kale, use ricotta or cottage cheese instead of cream cheese, and drizzle your toast with balsamic glaze (or honey or olive oil) instead of tahini. the world’s your oyster.

INGREDIENTS:
• 1 slice toasted bread (I’m using @izzio_artisan_bakery sourdough)
• 2 tablespoons cream choose (I’m using @greenvalleycreeamery)
• 1/2 bunch swiss chard
• 1 small bunch radishes, tops removed
• avocado oil spray
• olive oil, sea salt, black pepp, and onion powder
• fresh garlic
• spoonful pumpkin seeds
• spoonful tahini (hiiii @soomfoods!)

RECIPE:

1. wash + slice radishes into quarters. place them in an air fryer and spray with avocado oil. season with sea salt, pepper, and onion powder. air fry for 8-10 min at 380F.

2. meanwhile, wash + chop swiss chard. sauté in olive oil, garlic, sea salt, and black pepp for 3-5 minutes.

3. layer cream cheese on toast. add swiss chard (drain any excess liquid from the greens before adding them!). top with a few radishes.

4. sprinkle on pumpkin seeds and drizzle tahini.

ENJOY!

#toastgang #creamcheese #swisschard #roastedradishes #airfry #airfryer #airfrying #airfryerrecipes #roasting #easylunch #easylunchideas #easysnack #healthysnacks #seasonaleating #seasonalfood #denverco

is eating a second breakfast normal? in many cases

is eating a second breakfast normal? in many cases, yes! as a nutrition consultant, let’s talk about why a robust morning appetite is a beautiful, healthy need.

first and foremost, a strong morning appetite indicates your body is producing the *right* hormones to regulate appetite and energy levels. in other words, you’re not running on cortisol / adrenaline.

let’s dig into this a bit further:

as you sleep, your body breaks down the meal(s) you ate before bed. from these foods, your liver stores a form of glucose, called glycogen, which can last for approx. 6-8 hours.

so, by the time you wake up, you’re likely in fasting mode. as such, it makes sense to feel hungry shortly after waking!

but, if you aren’t hungry until mid-morning, your body has tapped into its emergency mechanisms to create fuel. in other words, your adrenals (cortisol, adrenaline, etc.) are helping you function.

over time, this can lead to imbalanced hormones, inflammation, and a sluggish metabolism. not to mention, this clouds your innate ability to honor your hunger cues.

to summarize: not having a morning appetite (or suppressing it with caffeine!) isn’t something to celebrate. it’s usually a sign of blood sugar imbalance, high-stress hormones, and a sluggish liver.

ultimately, if you need a second breakfast, eat a second breakfast! there are so many reasons why hunger fluctuates on a daily basis, but the best thing to do is lean into it—get curious about it.

maybe you’re extra hungry because you’re in your luteal phase, or you recently did a longer workout, or you’re navigating postpartum, expending a ton of energy.

to help tide you over—if having a second breakfast feels more like a chore—you likely need more carbs, protein (the most satiating macronutrient), or healthy fats added to your first breakfast. :)

FOOD IS FUEL!

#appetite #metabolism #secondbreakfast #brunchclub #fillingbreakfast #healthybreakfastclub #nutritionconsultant #breakfastfood #breakfasttacos #eattofuel #eattothrive #intuitiveeatingjourney

#ad time is of the essence, so let’s get straigh

#ad time is of the essence, so let’s get straight to the point: while there are no days off as a mom, there are ways to live smarter. hello, Boost by King Soopers!

as a parent, I’m always searching for hacks to add time to our busy days—weekends included. in part, that means getting our groceries delivered (for free!).

Boost by King Soopers is a must-have membership. it saves time, money, and sanity. ;) and good news! you can take advantage of the FREE 30-day trial by signing up TODAY.

3 MEALTIME HACKS FOR BUSY PARENTS:
meal plan: with a bit of foresight, you can minimize stress by always having fresh, nutritious options on hand.

order groceries: when it comes to saving time, this is a no-brainer. Boost by King Soopers makes grocery ordering + delivering a breeze.

create a snack bin for your kids: you choose what goes in the bin, but they have the authority to pick their snack! a win-win.

don’t let the chaos of daily life derail your family’s eating habits! plan, shop, and stock your kitchen with the ease of Boost by King Soopers.

@krogerco #kroger #mealtimehacks #healthymealplanning #mealprep #momhacks #sundayreset #wellnesstips #grocerydelivery #denvercolorado

“in the spring of 2020, I was in the thick of po

“in the spring of 2020, I was in the thick of postpartum, navigating pandemic life as a new mom. everything felt so…uncertain—quite frankly, debilitating. I know I share this sentiment with many of you.

but the irony is this: during an otherwise isolating moment in time, 2020 actually brought us closer together.

we slowed down. we turned inward. we adapted to change. we loved and nurtured and fought and taught and tested our sourdough baking skills, in the very sanctuaries of our homes. we built new lives on the foundation of bravery. and we did it, together.

all the while, the stars were aligning for these two to meet…”

🥂🤍 02.04.23—toasting to my baby sister and the sun to her moon. reminiscing about this day like it was yesterday. love you both, @alexkelleyclancy @bjc_93.

best wedding photog: @_gracegatto

#morrisoncolorado #coloradowedding #coloradoweddings #coloradoweddingvenue #coloradowinter #coloradowinterwedding

self-care = a stack of pancakes before anyone else

self-care = a stack of pancakes before anyone else in your house wakes up. 🤝

a few tips for making boxed pancakes without the typical sugar spike + crash:

1. choose a pancake / waffle mix that’s naturally high in fiber / low in sugar, like @lakanto, @kodiakcakes, or @simplemills.

2. along with whisking an egg into the batter, a scoop of collagen peptides (or any protein powder) will bulk up the protein count. protein is the most satiating macronutrient—which is key for fullness. protein also helps stabilize blood sugar and support a healthy metabolism.

3. toss extra fiber into the mix: my favorites are ground flax and chia.

4. top your stack with low-glycemic fruit, like blueberries, strawberries, blackberries, raspberries, apples, and kiwi.

5. layer on nutritious + filling toppings like greek yogurt, almond butter, and hemp seeds.

6. for natural sweetness, add cinnamon, @beekeepers_naturals bee pollen, or raw honey.

#proteinpancakes #proteinpacked #breakfastinbed #breakfastinspo #healthybreakfastideas #healthybreakfastclub #bloodsugarbalance #bloodsugarcontrol #pcosfighter #pcosfriendly

psa: two shots of espresso + an explicit playlist

psa: two shots of espresso + an explicit playlist + pounding the pavement = cheap thrills AND free therapy. 🫠

I hope your week wasn’t a sh*t show like mine—but if it was, you’re in good company. 🫡 I’m jogging (ungracefully) right alongside you.

#motherhood #motherhoodunplugged #motherhoodjourney #notarunner #realtalk #realwellness #denverco

as I navigate the daily hustle and bustle of entre

as I navigate the daily hustle and bustle of entrepreneurship and motherhood—three-year-old in tow—I often find myself moving at lightning speed.

days feel like a continuous to-do list. between daycare drop-offs, work deadlines, cooking, and bedtime routines, moments of stillness are few and far between. I hate to admit it, but sometimes I'm simply running on adrenaline, fueled by the satisfaction of ticking things off my list.

you too?

anyway, this past monday was a bit of an anomaly from my usual work day. desk chair empty, I found myself in and out of the car, shuffling around town to appointments, errands, and meetings.

dissatisfied by the radio, I clicked on @lindseysimcik’s recent solo podcast ep: If I Slow Down, Will I Fall Behind? and her relatability had me (literally) tapping the brakes.

she spoke openly and candidly about her complex relationship with slowing down—and it struck a cord. somewhere in the beginning of her monologue, she prompted this question:

if you were to remove 80% of the things that occupy your time during the day, what 20% would you keep?

for me, this is mine: family, health, and cultivating a purpose-driven life. lumped into that 80%? things like overcommitting, unkind people, and energy-draining habits.

but the reality is, much of that 80% is hard to get rid of, ignore, or remove entirely. such is life. at any rate, it's a powerful exercise in getting clear on what lights you up vs. what brings you down.

if you’re eager to enter a season of slow and steady, I'm right alongside you. it's a nuanced endeavor, but stamina and perseverance don't come from a constant grind.

you can move into—and are deserving of—a slower pace.

with love and solidarity,

edie

[a note from last week’s newsletter. 📧]

#motherhood #motherhoodunplugged #momlife #mothering #mentalload #mentalloadofmotherhood #unfilteredmotherhood #nutritionconsultant #writer #denvermom #denvermoms

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“Wellness is the complete integration of body, mind, and spirit — the realization that everything we do, think, feel, and believe has an effect on our state of well-being.” ~ Greg Anderson

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