Foodstirs

Another company I am loving:

F O O D S T I R S

Foodstirs sent me some of their products to try, a little bit ago. I was intrigued with their company and wanted to know more. They aren't expecting me to do a post about them at all, but we whipped up their treats a few days ago, had some fun with the frosting, and I loved everything I tasted. That's why I'm sharing them with you!

This company is doing some cool things. Their mottos is to bake life sweet. They want you to be able to enjoy their treats without feeling so much of the "guilt." All of their treats are organic, non-GMO with SIX OR LESS real ingredients, free of artificial preservatives, dyes or flavors. I mean, awesome, right!? I'm always a little bit curious as to how these types of treats are going to taste, but I can honesty give them two thumbs up. So delicious, easy to put together, and fun to have for Valentines Day coming up.

^how fun is that packaging!?

I was able to try the Organic Frosted Sweet Tooth Heart Bundle (and it came with a heart cookie cutter... way cute idea for a Valentines gift!) and the Organic Chocolate Lovers Brownie Mix. I loved both, but the sugar cookies were my favorite. Seriously so delicious and fun to decorate.

Foodstirs offers 3, 6, or 12-month subscriptions to their baking kits. So for subscribers, they'll deliver a brand new surprise kit filled with organic mixes and ingredients + decorative supplies to go along with the holidays, etc. right to your doorstep. Super cute idea! I also love any company that helps to give back to the community, as you know. Each month, Foodstirs donates time and resources to a charitable organization in the community. 

Fun to try some new products from a company who is doing some great things. Check them out!

Happiness Hacks to Beat the Winter Blues

January can be a harder month for me.

In Utah and living in the valley, you get stuck in the inversion (yuck), and getting those blue-sky, sunny days is a rarity. I decided this year to beat the winter blues and create my own sunshine. As I focused on doing one happiness hack a day, I realized how much sunshine I could find, among the gloom. If you weren't able to follow along in January, start today and give these a try for this upcoming month. It will make a difference in your life, I can guarantee it.

1. Clean out a drawer or closet and donate anything excess.

2. Buy happy flowers from Trader Joes and watch them open on your kitchen table.

(This idea came from someone who messaged me about their happiness hack. They shared, "My secret is grabbing daffodils from Trader Joes and watching them open on my kitchen table. It reminds me to be open and watching for the sweet feeling of warmth and sunshine amidst the dreary days of January." How sweet is that. I immediately added it to my list.)

3. Smile and make eye contact with everyone you come across while you're out and about.

4. Visit someone who needs a visit, or call someone who needs a call.

5. Move on Monday! Whatever it is, get in 30 minutes of exercise.

6. Get outside to enjoy the sunshine. Find the mountains.

7. Eat 2.5-3 cups of veggies. A healthy body = a healthy mind.

8. Pamper yourself: Give yourself a spa night at home... face mask, bubble bath, yummy candle, paint nails, and of course a yummy snack. 

9. Express your love to someone outwardly: dip kiss in the kitchen, leave a love note under their pillow, be creative!!

10. Say three positive things about yourself in the mirror as you're getting ready for bed.

11. Get 7-9 hours of sleep and set an alarm not only to wake up, but to remind you to go to bed. It works!!

12. Wake up and DECIDE you're going to have the happiest day. See how that decision affects your next ~15 hours. We decide.

13. Make your bed first thing in the morning.

14. Spend at least 10 minutes reading a book you love. Consciously put away your phone and cozy up with a book.

15. Think of someone who has impacted your life in a positive way, whether from the past or more recent, and write them a handwritten letter to stick in the mail or deliver to their doorstep.. this could be a teacher, a coach, a neighbor, a friend, a coworker... My person was my fourth grade teacher, Mrs. Allard. It had been almost 20 years, but I tracked her down so I could deliver the note personally to her. It made my entire week.

16. Invite some friends over for dinner.

17. Set your table fancy for dinner tonight.

18. Turn off all notifications on your phone for social media. Less updates, less distraction.

19. Wake up 30 minutes earlier. That is YOUR time, so do with it what you want... use it for exercise, reading, studying, stretching, meditation ...

20. Turn on your favorite music and pick ONE room to clean that needs some help. Your car can count as a room. ;)

21. LAUGH. Make sure you laugh today. 

xo

Here are my final words to wrap up January and welcome February with open arms:

I suggest we "...stop seeking out the storms and enjoy more fully the sunlight. I'm suggesting that we accentuate the positive. I'm asking that we look a little deeper for the good, that we still our voices of insult and sarcasm, that we more generously compliment virtue and effort." -Gordon B. Hinckley

BE HAPPY TODAY.

And have a wonderful month of February. 

Silver Fern

I have so much to say about this company and this topic, so I'm going to jump right in. 

Let’s start here. In your gut, you have 100 trillion bacteria that line your intestinal tract. Although you can have bad bacteria in there, you have a whole lot of good bacteria as well. The good bacteria aggressively protects your body from the bad, and we need more of it!! The more good bacteria we have, the better off we’ll be!

So how do we get more good bacteria?

We get more of the “good guys” through a number of ways. Some of these ways include cutting out sugar and processed foods, eating more plant and dietary fiber (the good stuff), limiting antibiotics and antacids, finding ways to lower our stress levels, getting consistent sleep of 7-9 hours a night, and taking a probiotic, to name a few.

What is a probiotic and why do I take one every day?

Probiotics are also the “good guys”: the good live bacteria and yeasts that help you and your digestive system. They help to keep your gut (and other things!) healthy.

I have become more and more interested in gut health, because I’m realizing most diseases we acquire start right there. Around 80% of our immune system is linked to the gut. I’ve also been astonished at how many people I’ve talked to lately, deal with gut issues. As a nurse, every week I work with kids who are experiencing chronic gut diseases and having to deal with the symptoms and side effects that come with that. Many of these gut issues, including gluten intolerance, can be healed and alleviated by managing what we put into our bodies and resetting our gut environment.

Changing your gut bacteria and taking a probiotic, will not only help to reprogram your metabolism, but it will help you to lose weight faster, reduce your sugar cravings, keep your brain healthy and happy, reduce the bad gut bacteria, keep you away from disease, and turn you into a fat-burning machine.

Also, did you realize the connection our brains have to our gut? It’s incredible. Depression, anxiety, ADHD, addition… all of these things can be helped tremendously by having a healthy gut. Scientists have discovered there is a direct pathway from the gut to the brain, known as the gut-brain axis. This pathway gives gut bacteria power to communicate directly with your brain. The more good bacteria we have in there, the less sugary cravings we’ll get, and the better our brains will function.

Fiber, along with a probiotic, is also essential to this plan because it acts as a prebiotic. In short, a prebiotic is fiber that nourishes the good bacteria already in the large intestine. While probiotics give us more of the good bacteria for our gut, prebiotics help nourish what’s already there. Those two together have a powerful force for good! This combination also creates something called short chain fatty acids (SCFAs). SCFAs are what drive the metabolism change in our bodies and help us burn more fat.

Why I choose Silver Fern:

If you're looking to use a probiotic supplement, this is one I'd recommend. Let me tell you why I choose Silver Fern.

There are many probiotics on the market, and going to look for the right one can be overwhelming. The sad truth is, many of the probiotics you find on the shelves at the store don’t work. Only certain strains have been clinically proven to survive the stomach acids and make it all the way to the large intestine where they can colonize (because that’s where we want them to go!). You want to be looking for the Bacillius strains, or strains that will make it all the way to where you need them. The strains with the most powerful benefits include Bacillus Subtilis, Bacillus coagulans, and Bacillus clausii. Silver Fern’s pass this survivability test.

Not only is Silver Fern’s probiotic survivability verified, but it has 8 billion CFU (an adequate, quality daily consumption), it’s DNA verified (which means they’ve listed exactly what you’re taking on the bottle- without this, you have no idea what could be in there), and pharmaceutical grade... all things you want to look for in a good probiotic.

How to benefit most from taking a probiotic:

Silver Fern has their “Elevated 7-Step Plan” that really guides you through this process, but I’ll make it simple: If you are going to take a probiotic and want to reap the benefits, this is what I’d recommend:

1.     Set achievable goals when it comes to diet. I’d have to agree with this short saying … “Eat food. Not too much. Mostly plants.” –Michael Pollan. Keep eating your whole, real foods, and set realistic expectations for yourself. Reduce your added sugar and refined carbs (white breads, pasta, etc.)…Eating too much sugar and not enough fiber will only encourage bad bacteria to grow and this road leadings to obesity and other health problems. As we know, bad bacteria thrives on sugar and cutting down on these foods will help!

2.     Eat more fiber. Once you’ve begun to take a probiotic, as you also increase your fiber intake, you start to reprogram your metabolism for lasting weight loss. The minimum daily requirement of fiber for men is 30 grams and 25 grams for women. Foods that have a lot of fiber include:  raspberries, bananas, mangos, pears, apples, bran muffins/bran flakes, black beans, almonds, peanuts, peas, broccoli, artichokes, corn, or Silver Fern’s Plant-Based Protein Formula / Wai Probiotic Drink Mixes.

3.     Eliminate artificial sweeteners: things like Sucralose (Splenda), Aspartame, Saccharin (Sweet ‘N Low), Neotame, etc. They also encourage growth of bad bacteria and other studies have shown these sweeteners can actually make you MORE hungry! Stay away from them.

4.     Drink water! Try to aim for 100 oz. of water a day, but start with half your body weight, in ounces of water, and go from there.

Silver Fern claims that after 4 weeks of following their Elevated plan, and taking their probiotics, your cravings for sweets and treats will be reduced. They say after just 9 weeks, your metabolism will start to improve drastically. That’s pretty amazing!

If there’s one thing I’ve learned, it’s to protect your gut!! It’s going to be your best defense, and Silver Fern has things right.

Some of their other products if you’re interested:

Wai drink mixes: These are my other favorite product from Silver Fern, next to the probiotic. I don’t mind the taste one bit- in fact, I like it! My husband and my daughter love it too! A great way to get some prebiotics and probiotics in for you and your kids.

Baking mixes: low in sugar and refined carbs and high in fiber and protein. Also, gluten free!

Whey Protein Powder: (I love their chocolate whey protein powder and use it in my chocolate PB almond protein balls (which I'll post soon). Give it a try! 

What I Believe About Women

Something on my mind I thought I'd share:

There are plenty of ever-growing fitness accounts out there, filled with scantily-dressed women, and no other content besides their body image plastered in every square. It makes my heart heavy, because I believe women are much stronger than this. For all you new followers, let me introduce myself by telling you what I, as a wife, mother, daughter, sister, nurse, athlete, and personal trainer, feel about women.

I believe in the woman who might not have her “ideal” body shape, but laces her shoes every morning because she knows she’s worth it. I believe in the woman who knows better than to put herself on hold, and HAPPENS to life instead of letting life happen to her. I believe in the woman who might not have the “pinterest-worthy” home, but fills every hallway and corner with love and kindness. I believe in the mother who may have spit-up down her shirt and marker-stained jeans, but is actively harvesting creative and beautiful moments with her happy children. I believe in the mother who may wet her pillow with tears worrying about her children or husband, yet wakes up with a smile, a forgiving heart, and puts her best foot forward again and again. I believe in the woman who has enough courage to put down her phone and be powerfully present. I believe in the woman who is able to shrug off those feelings of inadequacy and who knows deep down she’s undeniably deserving of all the love and happiness in the world.

We may not always feel put together, polished, or presentable. We may feel the pressure of “being more,” “doing more,” and “having more.” But I believe in the woman who knows who she is, and what she has to offer to her world, is absolutely ENOUGH.

Thank you for joining this MOMSTRONG community. I hope to continue to uplift, inspire, and motivate you to be your healthiest and most confident self. I’m here to offer valid and helpful information to the best of my ability. And for all you creeps who are looking for boobs, butts, and lots of skin, I’m not your girl and I never will be.* Welcome to this Momstrong community, and I hope you’ll stay. *Disclaimer: although you won't see the boobs and butts, you WILL see strong muscles and big smiles. 

Chocolate Chip Coconut Cookies

I modified this recipe only slightly from @littlecoconutty, and it's one I know you'll love. Who knew cookies could be healthy and delicious at the same time? Well, it's true. Give them a try!

Yields 18-24 cookies, depending on how big you make them

Ingredients

1 cup raw almond butter

1 egg

1/2 tsp. vanilla

1/2 tsp. cinnamon

1/4 cup raw honey

1/2 tsp. baking soda

1/4 tsp. salt

3/4 - 1 cup dark chocolate chips/nibs

1/2 cup unsweetened coconut

Instructions:

Heat oven to 350 degrees. Combine all ingredients in a mixer. Drop onto greased pan and bake for 8-10 minutes, or until golden brown. Eat warm out of the oven, or stick in freezer and eat cold. Either way is good!!

Two Skillet Chicken with Lemon Garlic Sauce

6 servings

Ingredients:

3 thick boneless skinless chicken breasts (you will cut them in half the long way to make 6 thinner pieces)

salt and pepper

1 cup low-sodium chicken broth

2 tablespoons lemon juice (about 1 lemon hand-squeezed) + one more lemon

1 tablespoon minced garlic

½ teaspoon red pepper flakes

3 tablespoons olive oil, divided

⅓ cup finely diced red onions

1/2 cup unsweetened vanilla almond milk

Pinch of flour

Optional: 2 tablespoons chopped parsley or basil

Instructions:

1. Slice chicken breasts length-wise so you have 6 thinner pieces. Sprinkle salt and pepper on both sides. 
2. In a small bowl, whisk together the chicken broth, lemon juice, garlic, and red pepper flakes.
3. Using two large skillets over the stove, heat 1 Tbsp. olive oil in each a large skillet over medium high heat and add three pieces of chicken to each skillet. Allow to brown both sides (about 3-5 minutes per side). Don't worry if the chicken isn't cooked completely through because we'll be adding it back in later. Remove chicken and set aside on a plate.
4. Reduce heat to medium and split the remaining olive oil between both pans. Divide the red onions and chicken broth mixture and add to pans. Let sauce reduce for about 8-10 minutes or until about ⅓ cup of the sauce remains.
5. When the sauce has slightly thickened, turn heat to low and whisk in the almond milk and pinch of flour to thicken. Add the chicken back into the pans and mix in with the sauce. Cook until chicken is completely cooked through, about 8-10 minutes. Top with chopped parsley or basil and serve warm with additional lemon slices. I squeezed the other lemon over top and it was SO delicious.

**I diced some of the extra chicken and stuck it in the freezer to use later. I also diced some extra and used some of the leftovers the following day over a salad. It was awesome. Hope you enjoy!

Chocolate Banana Protein Smoothie

One of my all-time favorite post-workout protein smoothies! Easy to throw together, and never seems to get old. Give it a try!

Ingredients:

1/2 frozen banana

1/2-3/4 cup almond milk, *you can always add more to thin it out

1 scoop vanilla @teraswhey protein powder

2 heaping spoonfuls (or Tbsp.) of raw peanut butter

1 tsp. 100% cacao

5-6 ice cubes depending on desired thickness

handful of spinach *optional

Instructions:

Blend in high speed blender until smooth! Enjoy while cold!

Why I Buy Tera's Whey

Are you overwhelmed with where to even start regarding protein powder?

I don't blame you.

There are hundreds, if not thousands of products out there, and each claim to be the "very best." Although I prefer whole, real food to get my macronutrients (carbs, protein, fat), I do use a protein supplement to help retain and build muscle, because it's a little quicker and easier in the morning to throw together.

We need protein to rebuild muscle tissue after it has been broken down, and to retain muscle mass. It is essential in our diet. Thanks to protein, even our skin, hair, and nails benefit from it as well. It helps us manage our weight because it fills us up, and studies show it can even help stabilize our mood through synthesizing hormones like dopamine and serotonin that keep us calm and positive. I guess all the benefits of protein should be another post, because I could ramble on and on about it... but it's GOOD STUFF and we ALL need it!

According to the USDA, the recommended daily intake of protein for adults who are at an average weight and activity level is: 

56 grams per day for men

46 grams per day for women

I recommend trying to eat between 1.2-2 grams of protein/kg/day. So, take your weight in pounds, divide by 2.2 and that will get you your weight in kilograms. Then figure out the math to see what your daily recommended intake should be. I've heard a lot of people just say if you're trying to build muscle mass it's easier if you think of eating 1 gram/pound of protein per day. (**If you are overweight, however, use your "ideal body weight" to figure out that math.)

So, back to protein powder.

Since I am lifting weights regularly and my body is requiring more protein than it has in the past, getting more of that macronutrient in can be a challenge some days. That's why I choose to supplement a little bit.

Tera's Whey is what I use to supplement.

I love Tera's Whey, and once I found it, I've never gone back. I like it best in a protein shake form or in my power bites, but there are countless ways to incorporate it into your diet. With 21 grams of protein in one scoop, it's also some of the cleanest protein I've found. No GMOs, ethically sources from family farms in Wisconsin, grass-fed, gluten free, low in carbohydrates, and low glycemic. Whey protein rebuilds and repairs muscles tissue the fastest above other types of protein. Plus, this stuff tastes AMAZING. I'm realllllly picky when it comes to protein powders, so this is saying something. Trust me on this. 

Here are my two favorite kinds from Tera's that I'd recommend to you:

1. The Active Nutrition Recovery Blend (in vanilla or chocolate!)

and

2. Simply Pure Bourbon Vanilla Whey Protein (in vanilla or chocolate!)

I'd also recommend you read more and watch an awesome video about it here. That link will tell you the other reasons why I choose Tera's Whey over other kinds of protein powder.

Start there, and let me know how you like it!

I get a lot of questions about animal vs. vegetable protein powder, and I'll be honest... I've never had much experience with vegetable protein powder because I'm not vegetarian, whey is fine on my stomach, and it works for me.  

What I do know, is that there are some big differences between animal and vegetable proteins. Animal proteins (and whey protein) are "complete proteins." This means their amino acid structure is all there, or that they have 100% of the essential amino acids that our body needs and can't produce on its own. Vegetable proteins, for the most part, do not. The best source of vegetable proteins would be from rice and other grains. In order to get all the essential amino acids, vegetarians can still get them through other foods: quinoa, buckwheat, lentils, rice, beans, chia, hempseed, etc.

If you are vegetarian and choose to avoid dairy products, dairy-free from allergies, or if whey gives you issues, many doctors and nutritionists actually recommend rice protein, or other types like hemp protein, and pea protein. I would avoid soy protein if possible, for a number of different reasons (maybe another future blog post as well). Bottom line, speak to a licensed nutritionist/doctor about it! And start asking your other vegetarian friends! They might know more about it than you realize.

Hope this post was helpful! Let me know if you have questions.

Corndog Muffins

During my second trimester when I was pregnant with Ellie, I had this week where I became weirdly obsessed with a corndog craving that wouldn't go away. I remember driving down 400 S. in SLC, and nudging Bryson saying, "Pleeeeeeease can we stop at Crown Burger to get a corn dog!?" This isn't something I normally crave, and Bryson laughingly obliged.  Sure enough, although it curbed my craving in the moment, it left me feeling super sick afterward. I've been on the hunt for a healthier alternative ever since, and I believe I've found it! Because who doesn't love a good corndog. We're all just kids stuck in grown-up bodies, right!? It has my stamp of approval, from adulthood, to toddlerhood.

Give it a try!

Yields 9 large muffins, or 18-20 mini muffins

Ingredients:

3 eggs

1/2 cup almond milk

2 Tbsp. raw honey

2 Tbsp. coconut oil

1/2 tsp. apple cider vinegar

1 1/4 cups blanched almond flour

1/2 tsp. tsp. baking powder

1/4 tsp. baking soda

1/4 tsp. salt

2 Tbsp. coconut flour (measure this out really well!)

3 grass-fed all-beef hot dogs, cut into 1-inch slices

ketchup for serving **optional

Instructions:

1. Preheat oven to 350 degrees. Lightly grease your mini muffin pan or regular muffin pan.

2. Combine all ingredients, except for coconut flour, in a blender. Blend on medium speed for 30 seconds until smooth. Add coconut flour and blend on medium for another 30 seconds until smooth.

3. If you are doing mini muffins, scoop about 1 Tbsp. of the batter into each muffin cavity and place one hot dog piece in each. If you're using the large muffin pan, scoop 2 Tbsp. of batter into each cavity and stick 2 hot dog pieces in each. 

4. Bake for 25 minutes, or until golden brown. Cool slightly before serving. Enjoy while warm, and dunk in some ketchup if you desire. ;)

**These can also be stored in an airtight container or bag in the freezer for up to 3 months! To reheat, bake in oven at 400 degrees for 15 minutes.

Some slight modifications from @againstallgrain. 

Her cookbook is amazing. Check it out.

Dump Ranch

I got this #dumpranch recipe from @wholesisters, and have been obsessed ever since. I love it on everything- salads, with veggies, and do I dare say with pizza...? Once you make it, wave store-bought ranch goodbye. 

Ingredients

1 egg (room temperature)

1 cup "light" olive oil

1 Tbsp. lemon juice

2 Tbsp. red wine vinegar

1 tsp. real salt

1 tsp. pepper

3/4 tsp. onion powder

3/4 tsp. garlic powder

1/2 c. full fat coconut milk (*I have used "lite" and it has still been delicious*)

1 handful cilantro or parsley (or herb of choice)

Instructions

Blend with an immersion blender for approximately one minute! Lasts in fridge for up to one week.... that is, if you have any left. ;)

Happy New Year!

Vacuuming up a million pine needles on my carpet yesterday and folding the stockings into large brown boxes along with all my Christmas decor, I couldn't help but smile thinking about our December this year. It was extra special with our little one, and was one I'll never forget.

Our focus was doing fun things as a family with our Twelve Dates of Christmas tradition, serving others and spreading the light of Christ through the #LIGHTtheWORLD campaign, and focusing on being more present. Even through the flurry of it all, we managed to find those moments this year, just the three of us, and it was a beautiful thing. I ended up losing many of my videos from the week of Christmas, and Christmas Eve, but I managed to make a fun little recap of our month with the bits and pieces I had left. Enjoy.

As I reflect on this past year I realize how far this little business has come already and I'm ready to tackle bigger goals, involving you all by my side. It means so much to me to have you following along for the journey. Thank you. It's going to be an amazing year.

Happy New Year!!

xoxo

Meg

Thick Game Day Chili

It's

G A M E  D A Y .

My Utes are playing Indiana in the Foster Farms Bowl tonight, and here's what you're going to want on the menu. (Except, picture a sweet potato below instead of a Russet... my fave.)

Ingredients:

2 Tbsp. avocado oil

1 onion, diced

1 lb. grass-fed ground beef

1 package taco seasoning (or 4 Tbsp.)

1 tsp. salt

2 12-14.5 oz. cans stewed tomatoes

1 6-oz. can tomato paste

2 15-oz. cans kidney beans

Instructions:

1. Sautee diced onions in avocado oil until translucent. Add beef and cook thoroughly. Add taco seasoning and salt.

2. Add tomatoes, paste, and kidney beans and simmer on medium heat for 30 minutes.

3. Top with a dollop of non-fat, plain Greek Yogurt and a sprinkle of cheese if you'd like! I like mine best over a sweet potato. YUM.