Snack Time!

I apologize for the break I took from blogging! I've recently been finishing my health coaching certification which took up more time than expected. So after much delay here are the snack ideas I promised in my last post!

It can be tricky coming up with quick and healthy snacks, but here are some ideas I've found over the years:



* apple with a raw nut butter pack (Artisana Brand or Justin's) OR

* gluten free crackers (Simple Mills) w/ nut butter

* RX bars

* oatmega bars

* grass fed meat sticks (Trader Joes) and string cheese

* salmon or tuna packs for hiking/on the go like this one

* organic berries

* hard-boiled eggs

* healthy trail mix like this one

The key is to try to combine protein with a little carb or fat...protein and fat will keep you satisfied! Always keep a water bottle or sparkling water with you to stay even more satisfied and hydrated.

Free Tip:  Try to eat four smaller meals a day. Eat like a queen for breakfast, king for lunch, and a pauper for dinner. Throw a snack in there if you get hungry between meals. The more well-balanced each meal is, the more satisfied you will be :)

Do you ever dread meal planning?

I don't know about you, but when I think about meal planning, I get slightly (actually REALLY) overwhelmed (This white table with a lovely latte on it is supposed to conjure up the opposite feelings...peace, simplicity and inspiration :) ). Not only does it take precious allotted time to plan out meals, but most recipes have a long list of ingredients as well. This makes the cooking itself quite time consuming and more often than not, expensive. I'm not saying I don't enjoy great recipes, but in every day life, it's not always practical for me.

After a friend asked me about how to eat well, but less expensively, the wheels in my mind started turning. This is something that's been bothering me for a while. I wish I could eat EVERY health food out there (especially fun snacks and drinks!), but I honestly can't afford it all. I also wish meal planning wasn't so time consuming and complicated. At first I wondered, "Is there even an answer to this"? Maybe being healthy is only for those who are well off financially.

After my post on simplicity, I went back to the idea of keeping everything as simple as possible. I think this could be one of the biggest keys to stress free grocery shopping and cooking. There are plenty of ideas out there on making detailed grocery lists based on current sales, using coupons and extensive meal planning. If you feel you'd like to go this route, I have a few blogs I could recommend. For me though, this was still too elaborate. If you want to know one thing about me: I like to keep things SIMPLE. Most people may not like this idea for meal planning, but I wanted to share it because for the first time I felt excited and less stressed :)

Here is a simple formula I came up with:

1. Have a BRAIN STORMING SESSION. Write down all your favorite whole foods (Proteins, grains, fats, fruits, veggies, etc.) You can refer to my last post to get a better idea of whole foods :) If you haven't tried eating whole foods yet, give yourself permission to experiment. Try a new vegetable out (I tried parsnips for the first time and was amazed how similar they tasted to french fries when they were cooked with coconut oil and salt!) Use this step as a time to discover your favorite nutrient rich foods.

2. Once you have a good idea of what you like and have a good list in front of you, start to think of SIMPLE MEAL IDEAS with these foods; think protein, fat and good carbs (fruit, veggies, grains). The key here is to realize that meals can be simple, and when you're eating high quality foods, you start to appreciate simplicity and savor the beauty on your plate. Another idea for planning dinners, is to make the same meal each day of the week. This way, you always have a "go to" meal and you can switch it out whenever you have extra energy or new ideas :) A book I would recommend for inspiration is Olive Oil, Sea Salt and Pepper by Jenn Crovatto. I would just substitute a different oil for olive (refer to last post) when cooking.

3. SHOP! This is where I have yet to do more research, but I do know you can find decently priced organic food at Trader Joes or Costco. Try out different stores and compare prices. Get a good feel for what stores you like best. Cutting out obscure ingredients and fancy snacks will end up saving you a lot. Remember to shop the perimeter of the store :) Of course you won't be able to buy everything you want, but part of this is about making choices; in my opinion less is always more :)

4. ENJOY the freedom and peace that comes from a fridge stalked with nutrient dense foods that you can make multiple combinations with! Remember it's ok to repeat meals (especially breakfast and lunches). As you stalk up on grains and oils, you won't have to buy them every week. As you learn about different foods and what you like, this whole process will start to become second nature. 


This would be your essential food plan and for those who have a tighter budget, you can stay close to this plan most of the time. If money allows, you can always add in a few more entailed meals depending on your preference and time constraints. You can also add in (what I like to call) "fancy" health food snacks depending on your budget. In my next post I'll give you some fun snack ideas for on the go :)

I know this is a lot of information (especially combined with the last post!), so please feel free to ask me any questions you might have :)

Happy Meal Planning!

Healthy Eating 101

Healthy eating can be a tricky topic. What foods are actually healthy and how do we navigate all the different voices we hear out there? I wanted to give you a little summary to help you cut through some of the confusion.

Basically Healthy eating (as I would describe it) comes down to one thing: getting as close to nature as possible. This means whole foods with very few ingredients and additives. Staying away from food with a long ingredient list or names you can't pronounce is one of the best things you can do. Usually if you shop around the perimeter of the grocery store, you're in good shape.

Things can get more complicated when you get into choosing things like organic, non-GMO, grass fed, etc. These terms just refer to the quality of food you're purchasing. You want to buy food with these types of labels as often as possible, but we all know food can get expensive, so just do the best you can within your budget. :)

Here are some high quality food ideas from the major food groups. You can make a well-rounded meal by choosing one thing from each group :)


FATS

While some people say fat is bad for you, the right kind of fat is essential to have in our diets. It actually INCREASES metabolism. Try to find organic if possible :) Here are some examples. Note: Coconut, Ghee and Avocado oil are the best the cook with because they keep their molecular structure under high heat.

-Coconut Oil
-Extra Virgin Olive Oil
-Ghee
-Grass Fed Butter
-Avocado Oil

PROTEIN

I'm going to list all the labels to look for, but again, if you can only find or afford 'organic' as opposed to 'organic, free range,' don't beat yourself up about it. Just do the best you can :)

-Organic, free range chicken (If you don't have those options, try to find antibiotic/hormone free).

-Organic, nitrate free lunch meats (preferably organic)

-Organic, nitrite free bacon (or turkey bacon)

-Wild caught fish

-Organic, plain greek yogurt

-Organic, grass fed cheese

-Organic, nitrate free sausage

-Organic, grass fed beef

-Bone Broth Protein Powder

-Organic, Free Range (or pasture raised) Eggs

-Skip Jack Tuna


GRAINS

Try to choose organic :)

-Quinoa
-Basmati, brown or wild rice
-Buckwheat noodles
-Oats
-Brown rice pasta
-Non GMO polenta
-Sprouted bread 


FRUITS AND VEGGIES

Have fun looking up all the varieties of fruits and veggies out there :) Note: When you ingest the skin of a fruit or vegetable, try to buy organic. If you don't ingest the skin, it's not as crucial.

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Those are the basics! If you focus on these tips, you are well on your way to a VERY healthy lifestyle :) 

A Simple Life

 Do you ever crave a simple life? One without so many arbitrary demands and hectic schedules? It seems life has sped up and only seems to be moving faster. This is something that's started to eat away at me...my soul longs for something different, something calmer and more meaningful.

The typical lifestyle today is one of constant busyness and fatigue. People are running in 10 different directions, multitasking and trying to keep an impossible pace...and for what? With all that busyness, their lives are usually lacking what's most meaningful. It left me questioning, "Is this the only way to live now?"

I've come to realize that no, it's not the only way. We have the choice to create the lifestyle we want and don't have to give in to the cultural norm. We can choose simplicity instead of complicated, slow over fast-paced, less not more, priorities over multi-tasking and joy over fatigue.

Here are a few practical steps to take in the direction of simplicity:

1. LESS IS MORE

Clutter has a proven effect of making people feel more overwhelmed. Our brains are cluttered when we see too much going on around us. 

Action Step: Let go of anything that doesn't bring you joy or isn't useful. Start with one area (i.e. office or bedroom) and begin thinking to yourself, "What is essential for me to have in here? What do I truly love?" If you ever think, "Well I kind of like it" or "I may use it at some point" just let it go. The more you let go of, the more room you have for what really brings you joy. This step alone has brought me so much more calm, freedom and clarity. Once you start, it's almost addictive...I've gone on to use this method with clothes, apps, and almost anything you can think of :)

2. KNOW YOUR PRIORITIES

This is an essential step to creating the lifestyle you want. If you don't know your priorities, how can you live an intentional life?

Action Step: Write down your top 5 priorities. This will be your filter for all the decisions you make in your life :)

3. SAY NO

We sometimes feel that we have to say yes to everything, when really our lives are so much better when they are filled with the things that are TRULY important & meaningful to us. As we let go of the unnecessary commitments, we find more time and freedom for what matters to us!

Action Step: Say no to anything that doesn't line up with your priorities. Be intentional with how you fill your time. This is your life, and you can choose how to live it :)

4. STOP MULTITASKING

We are not meant to do a million things at once. Our brains are made to focus on one thing at a time. Many times we do something in a distracted, not fully present way because we are doing two things at once (i.e. watching tv while on our phones, listening to someone while texting, etc.). We are so much more focused, calm and able to give our best effort when we do one thing at a time.

Action Step: Practice doing one thing at a time

5. HAVE A SHORTER TO DO LIST

This comes back to your priorities. Try to only have things on your list that are TRULY priorities. People are SO much more motivated to tackle a list when it's short and concise rather than long and vague. Usually once you accomplish one task, it motivates you to do more! If you start with an overwhelming list, it defeats you before you even start.

Action Step: Download Any.Do or create your own to do list with only 3 tasks a day. I love Any.Do because it is such a simple, straightforward format without a lot of complicated stuff :) You can easily write down things when they come into your head and slide them into the today, tomorrow, upcoming or someday slot. That way, you never forget the task you were thinking of, but can easily put it out of mind until you're ready to plan your day. The app also links to your calendar, so the tasks for the day will show up in list format next to your events for the day :) P.S. Always keep tasks and events separate :)

Let me know if you have already tried or decide to try one of these tips! Tell me what worked and what didn't for you. I love hearing feedback and any new thoughts or ideas you have! I hope you're able to get one step closer to your simple life :)


~Katie

How I Switched from Coffee to Matcha and Why

I'm sure many people can relate to this scenario: alarm goes off, every fiber in your body wants to stay in bed, then....coffee!!!!
This was my routine for several years and for a while it worked out ok, until I noticed how it was affecting me.

Over the past three years, my work has been very high stress. Most days coffee was the only thing getting me through. If I didn't have that warm, comforting jolt of energy in my hands by the beginning of my work day, I felt like the life was zapped out of me. When I did have it, I felt ready to take on the day, no matter what challenges it threw at me. Coffee was my life.

Over time, the stress and caffeine started to take it's toll on my body. I felt high strung and tense and like there was an electrical current flowing through me most days. I got headaches whenever I went without the caffeine and I knew I was addicted. I took a stab at quitting coffee (once completely cold turkey which I do not recommend), but was never able to make a lasting change. I resigned to the fact I probably never would.

Enter matcha. I don't know when I first heard about it, but the benefits were enough to grab my attention:

1. High in Antioxidants
2. Cancer fighting
3. Enhances Calm
4. Boosts Memory and Concentration
5. Increases Energy and Endurance
6. Detoxifies the Body
7. Burns Calories
8. Fortifies the Immune System
9. Lowers Bad Cholesterol

I decided to make the switch. The first day is always the worst, but surprisingly I had very few "coffee withdrawal" symptoms. Because matcha has so many nutrients and a caffeine content similar to green tea, the switch wasn't too brutal. Matcha has even more benefits than green tea because you are consuming the entire green tea leaf (ground into a powder), instead of just brewing the leaves.

I was shocked at how great I felt. The buzzing electrical current was gone, and the tension in my body had subsided. Not only that, but I still had amazing energy. The energy was also lasting and sustained compared to the drastic highs and lows of coffee. My head felt clearer and I had less mood swings. This was definitely the way to go.

I've been happy with the Encha brand of matcha, but feel free to try other brands (I would just make sure to do some research on the quality of the matcha you purchase). The only other thing you'll need is a matcha whisk like this one from Amazon. I love the look of them for some reason :)

P.S. Here is my morning matcha latte recipe if you're interested :)

Note: If you want a quicker option, you can get a shaker bottle like this one and add the milk and matcha powder. This one is a little pricey, but there are other similar options.

P.P.S. Be sure to eat something with it, as it's better not to drink it on an empty stomach.

Ingredients:

Around 1 cup of almond milk
1 tsp matcha powder
vanilla extract
cinnamon
nutmeg
raw honey or stevia

Directions:

Measure 1 tsp of matcha into a bowl. Heat up the almond milk in a pan with a little cinnamon, nutmeg and vanilla until its just under boiling. Pour a small amount of the hot almond milk into the bowl with the matcha powder. Whisk with a back and forth motion until it's completely mixed with no small clumps. Then pour that mixture back into the pan with the rest of the milk. Stir gently with a fork or spoon (so the heat doesn't ruin the whisk) and you're done! Pour into a mug and add raw honey or stevia to taste :)

The Sugar Drug

Since it’s now the middle of February and most of us are already losing steam on our good intentions, I thought I’d share a little inspiration from my past experience.

During the end of high school, I began to struggle with my weight after abruptly quitting ballet. Ballet had been my daily routine for ten years, and after stopping something like that, it was difficult to change eating habits that had become second nature to me. Rigorous dancing meant LOTS of food. I loved food; who doesn’t?

After quitting, I had to come up with a plan to maintain my weight without the intense exercise I had been used to. This was not easy. It took me a few years to figure it out. I tried everything, from calorie counting to fad diets. But everything left me frustrated with no results. Where was the answer?

During this time, my mom became really interested in nutrition. She had struggled with different health issues over the years which pushed her to find answers. So she began sharing her knowledge with me and I realized that maybe the answer to weight loss had more to do with real (as opposed to fake) food than I thought. After a couple years of no results, I stumbled across a book by Sarah Wilson called I Quit Sugar. At first, it sounded crazy to me, “What kind of person could really live without sugar?” But as I read what she had to say, a light went on in my head and I realized that this might be the answer I had been looking for. Her book gave practical advice on how to slowly cut out sugar from your diet and eventually get to the point of rarely craving it.

At this point I knew I had to try it, so I did a month long experiment of cutting out sugar. Even after one month I saw huge improvements. Not only was I losing weight, but I had less emotional mood swings, I had more energy and wasn’t as lethargic as I had been. My acne started to clear up and I didn’t have the intense craving for sweets like I used to. I couldn’t believe what a difference it was making.

After that, losing the weight I wanted was so much easier. I was able to control what I ate without “falling off the wagon” so much. I learned that sugar really is an addiction; it keeps us from having control over what we eat because it starts to control us. I felt free.

I went on to learn that most grains also act like sugar in the body and started looking into the Paleo lifestyle. I found a blog called Beyond Diet that really gave me the knowledge and motivation for the way I eat now. This was finally the answer. I no longer had to obsessively count calories, feel guilty about the things I ate and constantly feel discouraged about not making progress.

Now when I eat sugar, I feel terrible. I still eat small amounts every now and then, but mostly natural sources like honey, maple syrup or coconut sugar. My body’s used to not having it anymore, so it doesn’t react well when I start eating it again. This is a good thing though, because now it’s so much easier to resist the bad foods. I also don’t feel deprived at all, since I’ve learned how many amazing things there are to eat that make me feel great! It's like I can taste flavors again too. It’s really all about having the knowledge and changing your habits.

I know this can still seem pretty extreme for some, but I wanted to share my experience because it was so life-changing for me. I never thought I could do it, until I tried. And now I’m not constantly obsessing about weight loss or food; I’m free to enjoy it and not let it control me. Food is a pleasurable, wonderful thing again instead of a burden 

If you have any questions, are wondering how you would start something like this or want any tips, please let me know!

Happy Eating 

~Katie

First Post!

Hi All!

Welcome to Vibrant Living! I'm creating this blog as a way to share my experiences related to health, simplicity and joyful living :) I am not an expert by any means, but I've learned a lot through the ups and downs of life and thought I would pass along what I've learned so far.

My vision is to help people (even if it's only in one small way) in their everyday lives so they can start living the joyful, free and passionate life they want to live.

Feel free to leave any comments of topics you'd be interested in hearing about!

P.S. This picture summarizes my love of matcha green tea. I will definitely be writing a post about that at some point :)