Hi fam! 👋🏼 Are you having a good weekend? I hope so. Let’s play healthy swaps! ☺️
⚖️ Sometimes we can make really simple dietary substitutions that have big impacts on our health. 💪🏼
1️⃣ For example: We can substitute egg whites which are basically just protein for whole eggs 🍳 which help us attain our daily value for choline, vitamin B12, selenium, and contain lutein and zeaxanthin, two carotenoids found to help boost brain processing speed by up to 20% (I give you many other tips for boosting brain processing speed in my book Genius Foods).
2️⃣ Or swapping out roasted nuts, which usually are actually fried in unhealthy oils made doubly unhealthy by the heating process (unless they are specifically labeled 'dry roasted').
3️⃣ Or ditching canola oil, which is toxic (and specifically shown recently to impair cognitive function in a mouse model of Alzheimer's disease) in favor of extra-virgin olive oil, which is full of powerful phytochemicals like oleocanthal which has strong anti-inflammatory potential—good for every organ in your body!
4️⃣ And finally, white onions for red onions. White onions are GREAT, but red onions are better, shown to possess significantly stronger anti-proliferative and anti-migratory behavior due to the anthocyanins they contain. I'm all about more nutritional bang for the buck!
❓What are your favorite swaps? Let me know! And tag a friend who would benefit from this. 🙌🏼👇🏼
#lchf #keto #lowcarb #glutenfree #wholefoods #paleo #cleaneats #primal #paleodiet #realfood #grainfree #lowcarbhighfat #healthyeats #ketogenic #whole30 #paleolifestyle #healthyeating #sugarfree #healthyfoodshare #fuelyourbody #fitfood #jerf #eatrealfood #ketosis #nourish #healthyfood #foodisfuel #dairyfree #eatforabs
NEW blog post! This Mason Jar Niçoise Salad is #whole30
and perfect for on-the-go lunches. Go check it out on my blog!
Zucchini, mushroom, green onion, and sausage frittata.... #whole30
Paleo breakfast sausage- 1lb pork, 1 tsp salt, thyme, rosemary, and sage. Pinch of red pepper flakes. Mix well and put in medium high iron skillet. Cook until brown. Add 4 half mooned one inch zucchini, 2 cups baby bella mushrooms. Add sea salt. Cover stirring occasionally for 7 min. Add 5 sliced green onion. Beat 12 eggs with half cup water and poor over mixture. Bake in 350 oven for 40 min or until set in middle.
What food did you cook incorrectly the first time you tried?
In my household, we didn’t know how to cook asparagus. A couple month ago, my fiancé tried making a dish with it and we were left with almost inedible chewy pieces of asparagus. He didn’t know the bottoms should be snapped off, he just dove in and tried cooking with a new food.
So tonight I learned from his mistake and properly cooked asparagus and I even cooked with rhubarb for the first time. I’m enjoying getting out of my comfort zone to try new foods and new cooking techniques. .
#newfood #trynewthings #paleo #glutenfree #whole30 #wholefood #realfood #localfood #learn #rhubarb #asparagus #vanwa #homemade
Well today was Day 1 of #whole30
. I’m doing it! (side note: dinner was WAY BETTER than it looks)
🥞🥓🥚Pancakes, bacon and eggs an undeniable favorite, all the flavor we love, but without the guilt! 🥞🥓
Protein: 30g 🥚Carbs: 20g 🥞Fats:6g🥓
On our signature meal menu ready for you! 👈
We offer pick up locations from Longview, WA to Eugene, OR! 🏘🚗
👉(Link in the bio)
Paleo Coconut Pecan Breakfast Bar Recipe
via Momma Young at Home
¼ cup honey
½ tsp vanilla
⅓ cup coconut flour
1 cup unsweetened shredded coconut
4 Tbsp coconut milk
½ cup chopped pecans
pin it: https://www.pinterest.com/pin/203295370657914950/
While 30 Day 22: One of the freezer meals I put together last weekend - cool ranch shredded chicken tacos. Shredded chicken on a bed of spring mix, salsa, and topped with guacamole. Recipe by @kellymcnelis
of New Leaf Wellness.
Dreaming of when we’ll do this dinner again! Bahn mi salad from #whole30fastandeasy
. It was fun cooking with the huns and it was suuuper flavorful and delicious. I don’t get to have bahn mi sandwiches as someone that is gluten free-so this was a winner! Can’t wait to make it again. Watch us make it in the story ☝🏽☝🏽☝🏽 #outdoorcooking #homecooking #weeknightdinner #whole30
Chickpea Salad with Roasted Red Peppers on a bed of @earthboundfarm
Power Greens and sprinkled with parmesan cheese. Not #paleo
but I tolerate small amounts of legumes and dairy, so my #foodfreedom
allows them. As the weather warms up and we move into farmers market season I'm inspired to incorporate plant based meals into the week.
Little adventurers. Today was pure magic. ✨
Simple (but flavor packed) Turnip Leek Soup with 2 pieces of @pedersonsfarms
🥓 and a sprinkle of fresh parsley from our @officialaerogarden.
This soup is linked in a weird way on Pinterest (you can find it searching “turnip leek marriage”) or follow my adaptation:
Turnip Leek Soup 🌱
• 2 leeks, rinsed and sliced • 3 cloves of garlic, chopped • 1 1/2 cups turnip, peeled and chopped
• Quart of chicken or veggie broth (may not use all) • 1 Tb olive oil + salt and pepper to taste
1. Heat olive oil in a large soup pan (cast iron works well). 2. Sauté garlic and leeks for about 5 mins, stirring frequently, until lightly browned and translucent.
3. Add chopped turnip and season with a pinch of sea salt and a few shakes of pepper. Don’t overdo it! Continue to brown for about 5 mins.
4. Pour broth into the pot until just covering turnips. Turn heat down and cover. Simmer for 10-15 mins until turnips are soft and cooked thoroughly.
5. Let cool and blend with an immersion blender.
6. Enjoy with a drizzle of olive oil, chopped fresh herbs or bacon - the choice is yours!
Makes 2-3 servings
Monday is usually the busiest day for me. It’s so nice to be able to sit down and enjoy my ready to eat meal from @modelmeals.
And it’s yummy too! Get 25% off on your first order using this code: PatriciaO125. #sponsored
Whole 30 Day 22✅
I am in a rut. Or I thought so... I had a mind block around a “need” for something different. I decided that I was having “too much Mexican” and, like- is that even possible? 💁🏻♀️ I pulled my life together and I ate my dinner and was completely satisfied with the textures, strong flavors, and variety in my meal. Instant pot chicken, salsa, guac, tajin, black olives, cilantro, and garlic sauce over a bunch of arugula and spinach because #noromainelettuce
Eat the rainbow! Nothing as refreshing as a massive salad for dinner! 🥗 🥒🥕🍅🥑 •
Here we have romain lettuce, bok choy, spinach, sweet onion, green onion, tomato, avocado, beets, artichoke hearts, salad turnips, pecans, carrot, raisins, apple, and cucumber! All topped with my favorite paleo ranch from @primalkitchenfoods
#dinner #salad #paleo #veggies #eatyourveggies #cleaneating #cleaneats #healthy #dairyfree #grainfree #sugarfree #eattherainbow #fitness #fitfam #girlswholift #momswholift #whole30 #approved #nofilter
this song reminds me of how it feels to be on #whole30
in a house full of sourdough bread and honey nut cheerios
Getting a tan and wearing more crop tops are at the top of my summer goals. To get there I’ll be swapping out peanut butter for kale for the next month 🌱 wish me luck #whole30
Morning tea at a coffee shop in Canberra. They let me order haloumi on its own! 😉
‼️Sugar... we all talk about it but many people are surprised to learn how many names sugar goes by!
✅Be sure to check your labels and keep an eye out for these names🧐 or better yet just👇🏽
EAT REAL FOODS 🤙🏽
Tag a friend to share💖
I know I feel my best when I eat wholesome foods, so tonight I showed myself some love by cooking up delicious apricot lamb mini loafs with a spinach kale salad tossed in lemon juice and olive oil. #healthy #happy #yum #whole30 #whole30approved #paleo
Cauliflower egg muffins for on-the-go breakfasts. Preheat oven to 375 and bake in muffin tin for 20 min. Mix eggs with choice of filling (I went veggie & used riced cauliflower, onions, peppers and jalapeños), and S&P. Great way to sneak in extra veggies for breakfast
I’m going to be meal prepping this week and I’m craving Chinese, so this Paleo Orange Chicken just might have to be on the menu! It’s so good and is made with healthy ingredients to boot 👊 the recipe is on the blog, you can search for it 😘 also, thank you to all of you who have sent me messages about being open about my weight gain. I appreciate all of you more than you know and I am looking forward to getting back on track. With your support, I know I can do it ❤️