Snack Hack for National Nutrition Month!

Happy National Nutrition Month!!

Did you know we have a National Nutrition Month?  It’s always in March and in light of this I wanted to share one of my personal nutrition hacks…. Staying fueled on the go!  I travel quite a bit for work (and pleasure) and have found it is essential to have snacks on hand with clean ingredients.  This way, I am prepared if I have a long time between meals or am too busy to stop when I’d like to.  With a solid snack on hand, I am less likely to experience cravings or drops in energy which may derail me from my focus.  

SimplyProtein has an amazing line of snacks out that fit my needs! Their snacks have 11+ grams of plant based protein and 3 grams of sugar or less!  Their snacks are also NON-GMO, free from gluten, artificial flavors, sweeteners, preservatives and colors.  These are the kind of things you want to look for when seeking out a snack to keep you feeling energized while on-the-go.  The cleaner, the better!!  

Foods with clean ingredients do not have to be boring, though.  With these SimplyProtein snacks.. ALL FOODS CAN FIT!  Some of their available snacks are the Chocolate Chip Baked Bar, the Peanut Butter Cookie Bar and the Sea Salt & Cracked Pepper Crunchy Bites.  These don’t just sound mouth watering either… They taste just as good as they sound and leave me feeling satisfied and energized.  Give @simplyprotein a follow on Instagram for more flavors and snack ideas and have a very satisfying National Nutrition Month, friends!!

Stay Wild,

Danielle

MS, RDN, LDN

Havasupai Falls Adventure

It's that time of year again.. time for Havasupai Falls permits to go on sale!  Have you ever considered going to this bucket list destination? Or maybe you've never heard of it.  Or perhaps you recognize the photos, but weren't sure where this was?   Havasupai Falls is a STUNNING Indian Reservation in the Grand Canyon in Arizona.  It's a hefty backpacking hike into the desert and camping experience in a land of beautiful waterfalls that are a blue like none you've seen before thanks to lime. Many people expressed interest in learning more about this adventure after watching my experience on Instagram so I put this together to help answer some mysteries about the trip.  You can also check out my Highlights on Instagram to see my trip first hand.  Disclaimer that I am by no means an expert and am just going to share my experience. Here I'll break down the information into sections because, quite frankly, there's a lot to cover.

MY STORY:
So first I'll share how my trip to Havasupai Falls came to be.  A couple of years ago I took a southwest road trip with a friend and we had planned to visit her family in Havasu Falls.  Me, knowing nothing about Havasupai Falls, naively thought, "Oh, if we're in Lake Havasu we should swing by Havasupai Falls and check it out!"  You know.. get that IG shot and keep on rolling.  Ohhhh silly rabbit.  I shared this plan to a yoga teacher coworker and she told me that, although she hated to burst my bubble, you can't just "swing through" Havasupai Falls.  Not even close.  Her and her boyfriend had been trying to obtain a permit there for years, in fact.  Every year on February 1st, these permits go on sale.  And they sell out for the entire year in one hour.  ONE.  HOUR.  With this new discovery, I entered "Buy Havasupai Falls permit" into my calendar for Feb 1, 2020.  

Overlooking Havasu Falls.

Hiking into the dessert with a pack as big as me.

Feb 1st, 2020. 9am.  Time to get this permit.  I login (I had set up my account in advance which you'll want to do if you intend on trying to get a permit).  I login aaaand... website crashes.  I keep trying. Multiple browsers.  I get close... then crash. Crash. Crash.  After about 30-40mins of this... I give up.  I spend the next 30ish minutes on other things and then decide I'll give it ONE more attempt.  I login. Get through. Only 1 set of dates left for the ENTIRE year.  Without thinking, I scooped up 2 permits and thanked the universe because this was obviously meant to be.  

THE PERMIT:

Some things to keep in mind about this permit.. you must camp for at least 3 nights.  Day trips are no longer allowed.  The reason for these permit restrictions is to help try and keep the land preserved.  Because of its beauty, the land was getting heavy foot traffic and we know anytime that happens it can have negative consequences on the land.  And this is a reservation where people LIVE.  It's their home. Remember, permits will sell out Feb 1 so be ready.  As far as I know, you cannot purchase and resell these. The person whose name is on the reso must be present.  

WHAT TO PACK:
So maybe you are a big hiker/backpacker and are a pro at this, but I live in the midwest.  I've hiked, but I had never backpacked to camp before.  WOOF.  What a learning experience.  My friend who came with me had a bit more camping experience than me so she was super helpful. 

Necessities:
-sleeping bag (the kind you'll need will seriously depend on what season you're camping). I had a zero degree pack because I'd been watching the nighttime temps and they dropped as low as 11 degrees the week before our trip. Better safe than sorry. 

-sleeping pad

-tent, the lighter the better. And/or a hammock. Again, depending on the season you may even be able to sleep in one and not need to carry a sleeping pad.

-quality backpacking pack

-swimsuit

-hiking boots

-wool compression socks

-water/rock shoes

That Mooney Falls feeling.

-sandals

-shorts/leggings (2-3)

-tank top/tee shirt (2-3)

-water bottle or bladder

-mug for hot bev/food

-hoodie (seasonal)

-sunscreen

-toilet paper/body wipes

-hand warmers

-hat

-camp stove with small canister fuel and waterproof matches

-first aid kit

-flashlight/headlamp

-cash for the Village of Supai

-Daypack for day hikes, you don’t want to bring your huge backpacking pack

-Dry bags

-camera with extra batteries or battery pack for your cell phone

-There are 5 gallon buckets at the sites for food, but you may want to bring other food storage so critters don’t get your food/chew through your pack/tent.

GETTING THERE:

Beginning the journey.

From Chicago, I flew into Las Vegas.  The second closest airport is Pheonix.  It's about a 2-3 hour drive depending on which airport.  I'd recommend staying somewhere nearby the night before.  And I'd plan on getting to the trailhead as early as possible.  You do have options of getting into Havasupai Falls: backpacking in, hiking and renting a pack mule to take your things or by helicopter.  

Backpacking in: This is what we did.  This is a 10 mile hike.  In the desert.  THE DESERT.  While carrying a pack full of everything you need to live for 3-4 days.  I lied to myself and told myself I would do some training hikes throughout the year to prep. I did not. LOLZ.  Thankfully, my regular workouts and living on the 4th floor of my apartment helped a lot. It was not easy, though. It's a real hike.  So you want that pack as light as humanly possible.  You lose the most elevation in the first mile of the hike and there are a lot of switchbacks.  After the first 8 miles you arrive in the town where there are little shops for supplies, WiFi and a restaurant.  It's about another 2 miles to the camp grounds from there.  

Hiking and renting a pack mule: Great option if you want to enjoy the hike a little more.  Although, I'll be honest.. I felt bad for the mules.  Also, it's not cheap. If you have a group of 4 it's most cost effective.  

Helicopter: You'll make it to the town in 15 minutes.  From there it's 2 miles into town.  The down side is that the line gets long and you may wait around for a very long time before you get on that helicopter.  Helicopters are used to take the locals in and out, as well, and they must fuel up frequently.  Again... arrive as early as possible. 

The view from our campsite above Mooney Falls and me below enjoying a peaceful, rare moment alone at the base.

CAMPGROUNDS:

They're lovely.  It is highly stressed that you must be mindful of all of your trash and take out what you take in.  You'll want to put your food items in bucks or tie them above on a rope from a tree, otherwise the critters WILL get them and you will be sad.  There are composting toilets that have staff keeping up with them daily, but you may want to bring an extra toilet paper roll just in case.  There are no showers or sinks.  There is a natural spring for water.  This is important: NO OPEN FLAMES.  Meaning no fire for cooking/heat or just to enjoy a bonfire while you camp.  

WEATHER:

I went in November because those were the only dates available when I got through, so that's all I can really speak to.  The temps dropped to about 35 degrees at night.  It was about 75 during the day, but depending where you're camping the sun sneaks in and out of the canyon pretty quickly.  I imagine and I've heard, summer is quite different and it can be really toasty.  

FOOD:

The base of Havasu Falls.

I had been doing Intermittent Fasting coincidentally and found that really served me for this trip because I didn't require as much food. Intermittent fasting is an entirely different blog and I'm not recommending you do this necessarily, but the lighter you can pack the better.  So choose foods that are light, easy to pack and nutrient dense. You will need your energy.  I packed oatmeal, bars, one jar of nut butter. And a ready to serve quinoa mix that just needed to be boiled. Also, beans.  And trail mix is a good snack. Instant Coffee.  Any medications/supplements you usually take are necessary, of course.  I found digestive enzymes/probiotics especially helpful since I was definitely not eating as I normally do. I, of course, brought some of my essential oils and used them quite a bit.  You can hike to the town for meals at the restaurant or cafe, but as mentioned it's 2 miles from the campground and kind of a waste of your precious time to enjoy the falls.  Although, I did eat there twice to get my veggies... they have pretty decent salads!  And a fairly extensive menu.  

THE HIKES:

-Havasu Falls: You will see this from above on your hike into the campgrounds.  If you're backpacking, it's unlikely you'll want to stop and check it out because you will be so friggin exhausted your only goal will be to get to a camp and not have a pack on your back.  I would recommend going back the next day when you can go down the bottom of the falls and play a little. 

Mooney Falls and Beaver Falls are the big deal hikes.  Mooney Falls is at the end of the campgrounds. I was fortunate enough to score a campsite directly on top of it.  It was an incredible sight to wake up to.  You can also check out it's beauty without hiking down from above.  To get to Beaver you must hike to the bottom of Mooney and both hikes are, well... let me explain.. :) 

-Mooney Falls: You will see people hiking this before you do it and think WTF.  Unless you're a regular hiker and used to climbing with chains in rock.  My midwestern self was thinking... WTF.  However, people of all ages, shapes and sizes were hiking it which comforted me.  You take a few switchbacks down the mountain and arrive at a canyon which you must climb through. As in, inside of the mountain.  Then arrive at a point where you must use metal chains built into the canyon to get the rest of the way down.  Finally, a ladder takes you to the base.  Keep in mind, the huge waterfall is spraying the rock and ladder so they are slippery as you do this.  This is where water/rock shoes served me well. Also, gloves with grips are great for gripping the chains.  Past hikers often leave extra gloves at the hike if you forget yours.

Beaver Falls.

-Beaver Falls: Once you make it to the bottom of Mooney Falls and ooh and ahh and thank whatever higher power you believe in that you didn't fall... The Beaver Falls hike begins.  Some people do Mooney and skip Beaver.  If you have the stamina and desire, I HIGHLY recommend you take the journey to Beaver.  It's... majestic.  There are dirt paths, water crossings, fields of flowers, mountain goats (if you're lucky enough to see them like I was) and so much surreal beauty.  If you didn't like the ladder to Mooney you're kind of SOL. There are several more ladders to Beaver.  My friend only made it with me halfway to Beaver due to some injuries/health issues so I completed most of this hike on my own.  I found this to be its own adventure because I had to find my way on my own.  The path is not always super clear as to whether you're going the right way, but that made it fun.  Again, water/rock were shoes super helpful here.  I could walk through water and climb rock/ladders and run through fields with no problems and without needing to change footwear.  My biggest recommendation would be to begin this hike as early as you can to avoid crazy crowds.  I managed to time this trip so that after I went to Beaver (I didn't hang out too long since I was alone) and got back to the base of Mooney I was shockingly.... completely alone.  I was in between the rush of those climbing in and out and found a magical moment of peace there to myself.  Very rare.  Well, almost to myself.  My friend who was at our campsite above Mooney actually saw me from above and was filming me and taking photos!  Which was really cool.  Of course, what goes up must come down and in this case, vice vera.  You must climb back up the same way you climbed down to get out of Mooney.  It's one trail path so if it's crowded, you will be either waiting in line for a while or trying to move around people while holding chains... not ideal.  So my timing was so amazing.  

There are other falls to hike to and hang out at, but these are the main ones I'd focus on.  The schedule I'd recommend for this would be Havasu Falls on the day after you hike in.  It's not very strenuous, but you can take in some beauty and play a little. This allows you to continue to try to recover from that 10 miler so you have more energy on Day 2 for Mooney/Beaver.  Day 3 was leaving day for us, but you may be staying longer and have more time for more fun to plan differently.

LEAVING:

Same options exist for leaving as for coming in.  We were planning on backpacking both ways, but after backpacking in... NOPE.  We debated mule vs helicopter and decided on helicopter due to my friends injuries.  As with all things about this trip, get there early for the helicopter because wait times will be looooong.  And you've got that 2 mile hike with your pack to where the helicopters take off to complete first.  Once you're on the chopper... you're back to the parking lot in 10-15minutes feeling very accomplished and giddy over this one of a kind experience.

IMPORTANT INFO: The website for Havasupai Falls has all the recommendations for what to pack and what you must NOT bring in.  Pay close attention to that because when you're driving in, they will search your car.  No alcohol/drugs/weapons are allowed.  

To wrap things up, to get to Havasupai Falls and see all these gorgeous landmarks... ya gotta REALLY wanna go.  That being said, it's WORTH IT.  If you're planning on trying to get a permit I wish you the best of luck and an amazing trip! 

Stay Wild,

Danielle

MS, RDN, LDN

Sunday Scaries No More!

CBD me, please! By now you have most likely heard of CBD. From literally everyone everywhere. The stuff has exploded and people are loving it! BUT... most people still have absolutely no idea what it actually is or how to find a quality product. So let's chat, shall we?

What the hell is it?

CBD (Cannabidiol) is a product derived from cannabis that does not create the high we all associate with cannabis.. womp, womp. Sorry, that's THC. You can find products that combine both out there and there may be health benefits found from both combined, but let's say you'd like to not be high at work probably... CBD is what you're looking for.

Why, what does it do?

Did you know you have an Endocannabinoid System (ECS) in your body? Welp, ya do now! When CBD interacts with receptors in our ECS it can provide certain health benefits. For instance, CBD is great at lowering anxiety and stress, is anti-inflammatory and can be used as a sleep aid. It can be used topically for aches and pains, arthritis and sore muscles. Some medical practitioners even use CBD as part of treatment plans for advanced disease states, such as, cancer, multiple sclerosis, epilepsy, etc.

How Much Do I Take?

First things first.. I am not a doctor. I'm just sharing my general knowledge from the research I've done and my personal experience. Always make your doctor aware of what you're taking so they can look into potential adverse outcomes with your health status and other medications. Second things second... most doctors do not study CBD, THC, etc. in their schooling. Just sayin'. So ideally, find a medical practitioner who knows what’s up.

Back to dosing... Dosage varies per person. Start low (something like 5-10mg) and gradually increase as needed and tolerated (10-20mg typically once or twice a day).

So I can pick up CBD from any ol' random shop right now and it'll be all good?

Noooooo. I repeat, no. The world of CBD and THC in general is kind of like the Wild West right now. Similar to vitamins and supplements, it is not regulated. So basically any Joe Shmo can sell a CBD product and if you want to pick up a bottle of who-the-hell-knows-what at the gas station to save a buck, be my guest. Most likely you'‘d be better off just lighting that money on fire, though. As with all things, I'd encourage you to do your research regarding products.

Things to look for when choosing a CBD:

-Does not contain THC (unless you want THC and the high)

-Where it's sourced from

-A guarantee that the dosing is accurate and third party testing to prove the ingredients are accurate

-That it's organic because why add more crap into your body when you're trying to essentially use the product to assist in healing your body?

-Whether it's CBD isolate, broad spectrum or full spectrum

Let's explore that last bullet point more…

-CBD isolate is CBD in it's purest form. Just the cannabidiol. Nothing else.

-Full spectrum contains all of the compounds extracted from the plant, which can include other cannabinoids, flavonoids and fatty acids found in hemp. This form has been linked to having more health benefits than the isolate alone.

-Broad spectrum is a cross between the two-- it contains most of the compounds from the plant to potentially enhance the benefits, but removes the THC. So ya know... you don't get stoned. :)

I've been on the CBD bandwagon for a little over a year now and the brand I love is Sunday Scaries. I use this brand only for several reasons... Aside from my admiration over their witty and smart marketing, Sunday Scaries products are all broad spectrum and organic. This brand also sources from their own family-owned hemp farms in Colorado and goes to the extra mile to have their products third party tested to prove what's in there is what they say. Colorado is probably the only place I want my CBD coming from at the moment because there will be better regulatory requirements than elsewhere. All Sunday Scaries products include supplement facts, suggested use and include Vitamin B12 to regulate the nervous system and D3 to boost the immune system. Also, they have Vegan options which is AWESOME.

Now let's get into the nitty gritty of their products, because I've used them all and even my dogs have used their sister company's dog treats.

CBD Gummies:

-10mg per gummie

-traditional gummie bear taste; aka delicious

Vegan AF Gummies:

-10mg per gummie

-sour patch kids-like flavor; aka even more delicious (my personal fav)

CBD Oil tincture:

-500mg bottle; 10mg per serving

-I've tried other hemp oils, this one has a superior taste

-drop sublingually under the tongue and hold for 30 seconds for best absorption (my favorite way to take it because no added sugars)

-Add to beverages/foods if desired

YOLO Shots:

-Energizing supplement meant to give you energy without the jitters

-200mg caffeine with 50mg CBD

-Flavors include: Coconut Lime, Sour Fruit Punch and Tropical Pineapple

Unicorn Jerky:

-CBD CANDY!

-Taste is sweet and sour

-Each pack contains 10 rainbow belts of candy containing 10mg CBD each

CBD Bath Bombs:

-50mg CBD

-Also contains coconut oil, Italian lemon, lavender, orange and pepperment essential oils

-Fragrance is Black Raspberry & Vanilla

-Fun fact: it comes looking like a rainbow of colors, but dissolves into black bath water and is super duper cool (very scientific term)

At the moment Sunday Scaries has their Holiday Scaries gummies available which make excellent stocking stuffers for others (and more than likely for yourself, too, to deal with said family). ;-)

Use code: DIETITIAN for 15% off at checkout or follow this link https://geni.us/dietitianCBD to automatically apply my code at checkout and say BOY BYE to the Holiday Scaries!

Stay Wild,

Danielle

MS, RDN, LDN

Adventure and Pets

Last weekend I made it out to The Chicago Auto Show with friends to check out some cool new cars and do something a little different.  If you don't know what the auto show is, it's basically exactly as it sounds... the nation's largest and longest running auto show.  They fill a huge convention center with all different kinds of amazing cars and even let you test drive some!  There also happened to be a pet adoption happening with Subaru because "Subaru Loves Pets" and that's generally all it takes to reel me in.  My 2 dogs are adopted.

My new friend, Doughnut, who I fell in love with. <3

So as I was perusing vehicles and puppies, it made me think of a question I get asked a lot, which basically inspired this blog...

"What do you do with your dogs when you travel?"

I get asked this by pet owners who don't travel much because they don't want to leave their furry friends and I get asked this by prospective pet owners who are apprehensive to get a pet for this reason.  As a person whose favorite things about life include my dogs and traveling, I want to encourage ya'll out there that you CAN have pets and travel! 

Depending on the nature of the trip or if it's abroad, I'll get a dog sitter.  However, if I'm being honest one of my favorite ways to travel is a road trip!  Hence, why I wanted to go to an auto show in the first place.  My car, my doggos, cruising somewhere awesome and checking out beautiful scenery along the way...  THE BEST.

Earlier this year I took a trip to a cabin in the woods up north with puppers in tow and it made the trip that much better for me not being a stressed out dog momma worrying how the "kids" were doing back at home.  The only thing that would've made it even better would've been a vehicle better equipped for adventures. Y'all know I love my adventures. ;-)

More of me and Doughnut because I couldn’t let her go. In the Subaru Forester

Since I was already drawn to the Subaru's because of all the doggies, I checked out the Subaru Forester in my favorite car color, Metallic Gray.  I found out that it's actually BUILT for adventures... totally meant to be.  It has symmetrical all-wheel drive, a boxer engine and it's fuel efficient.  It also has larger interior space (for my doggos) and higher visibility over the road (for shorties like me).  And it has a TON of safety features including Eyesight Driver Assist Technology.

Aaaaand did you know Subaru works with Cesar Millan for tips to travel with your dog safely??  FAN GIRLING. If only I could get Cesar to train my boys...

So I said all that to say this... YES, you can be a traveler and save a furbaby by giving them a good home.  Make sure you have a ride built for your family's safety and for adventures, like the Forester.  Get out there on the road so you and your fur or human family can see the world!  Happy adventuring!

The Forester in Metallic Grey is so my style. And Doughnut’s.

Stay Wild,

Danielle

https://www.subaru.com/

Show Off Your Holiday Cookies with Dietitian Gone Wild's Simple Tips

‘Tis the season for baking!   And to try to avoid a growing waistline…

Every year the desire to bake around the holidays creeps up on me.  Thankfully, there are plenty of holiday parties to bring the cookies to so I’m not just sitting at home having cookies for breakfast, lunch and dinner. 

The last couple of years, I’ve decided to take it a step further by making healthier cookies.  I know what you’re thinking… but they taste pretty darn good!  Like the real thing good.  And I’ll list the recipe below for y’all, but since they’re pretty classic chocolate chip cookies I needed to find creative ways to spice up the presentation to give them festive holiday vibes. 

Step 1: Choose a fun platter

Either get a pretty holiday platter (you can find fun ones for low cost at Goodwill) or do as I did and take any platter you have at home and place a decorative towel over it.  I then sprinkled the platter with coconut flakes for some snowy-vibes.   Like a flocked tree… I flocked the tray.

Step 2:  Add a couple not-so-healthy holiday cookies into the mix.

I used these adorable holiday cookie cutters that I DID find at the Goodwill to make Christmas tree and gingerbread man sugar cookies and played with all the colors and sprinkles.  I threw some bright candy canes in, too, for a pop of color.   After all, it’s the holidays… ya gotta indulge a little!

Step 3: Use simple holiday decorations on your tray

Just like you decorate your home, decorate your tray!  Add in a simple fake sprig of holly or a poinsettia. 

Step 4: Serve bevs in festive holiday mugs to accompany your cookies

I’ve got my holiday Naughty or Nice mug filled up with cashew milk (or is it eggnog?) all ready to go, just how Santa would want it.

Again, most of these kitchenware and decorations are super cheap to find at thrift stores like Goodwill, and you never know WHAT you’ll find.  They have so many cool things to help you get creative this holiday season!  And you’ll be supporting a good cause which is really what the season is all about. 😊

Paleo Cacao Chip Christmas Cookie Recipe

-1 cup Cassava flour

-1/4 cup coconut sugar

-1/2 tsp baking powder

-1/2 tsp baking soda

-1/4 tsp pink Himalayan sea salt

-1/2 cup ghee

-1/3 cup manuka honey

-1 egg

-1 cup cacao nibs

Best Part.  I made this in a Vitamix.  SO. EASY.  However, you can of course use a hand mixer, but I like to challenge myself to make basically everything with the Vitamix.  Preheat the oven to 350 degrees.  First add the dry ingredients (cassava flour, coconut sugar, baking powder, baking soda, salt) and blend on regular speed at 1.  Then add in the ghee and honey and blend on 2.  Add in the egg. Continue to blend until smooth consistency.  Transfer the mixture to a bowl and add in the cacao nibs.  Mix it up with a spoon and use a cookie scoop or just a regular spoon like I did to make medium sized dough balls.  Keep them about 2 inches apart on the pan as they will spread out.  Bake for 10 minutes.  Take the trays (I used 2) out of the oven and let them cool 10-20 mins.  Option to chill them in the fridge for an additional 10 minutes to really set the consistency.  If you try to eat these straight out of the oven, they will crumble for sure… the cassava flour doesn’t have the same hold as regular cookies.  Serve with cashew or almond milk (or some nog) and enjoy!

Stay Wild,

Danielle

MS, RDN, LDN

Cryotherapy at CryoLuxe: Is the Juice Worth the Freeze?

I’m about to go full Elsa on you here talkin’ about CRYOTHERAPY.  

Full disclosure: the cold DOES bother me, Elsa.  I’m trying to remember why I still live in Chicago where the weather is cold most of the year, but back to the topic at hand!  With all of the associated health benefits and my curiosity for all that is wellness related, I was super excited to try Cryo at CryoLuxe for the first time. 

Why in tarnation would someone want to do this?

Lots of reasons, actually! Before I dive into my personal experience, let me give you some background on these associated health benefits I just mentioned.  Basically, the science behind the therapy is that being cold will reduce inflammation.  Reducing inflammation helps improve circulation.  You may have heard of athletes taking ice baths or maybe you’ve even put that pack of frozen peas on an injured muscle… same concept. 

Cryo, however, uses nitrogen vapor to get.. well, REALLY friggin’ cold.  Down to temps as low as 200 degrees below zero for up to 3 minutes. Yes, you read that correctly.

There is science behind this therapy, although, more research is needed to support all of the claimed health benefits. For the purposes of this blog, I’m just going to share with you my personal experience and how I felt, but I always encourage you to do your own research! The other suggested benefits straight from CryoLuxe’s website include:

-quicker tissue repair

-less inflammation and/or pain

-sometimes used for treatment of autoimmune disorders (arthritis, MS, fibromyalgia)

-accelerated production of collagen and reduced appearance of cellulite (WHAT?!)

-metabolism boost, burning up to 800cals

What to Expect.

SO. Now to my first visit. I arrived at CryoLuxe in the South Loop of Chicago and was greeted at the desk by a friendly staff member.  Staff members are trained in how to operate the chambers.  I was quickly escorted to the Cryotherapy chamber and provided a gown, socks, boots and gloves to change into.  I was instructed I could keep on undergarments if I wished and guided through what the session would be like.  The staff member then informed me that I would be under supervision for the entire treatment and could ask to stop the treatment at anytime. The last 30 seconds are the coldest, FYI.  You keep the gloves and boots/socks on during treatment and just remove your robe.  Naturally, I chose to keep my beanie on because it couldn’t hurt, right? 

The staff member asked for my height and set up the step inside to make sure my head would remain out of the chamber (much appreciated) and I got in!  Having someone supervise you is awesome because… safety, but also because it’s a distraction!  I was chatty Cathy asking questions to try to distract myself from the severe cold.  However, I pride myself on being a bit of a bad*ss so I was determined to make the full 3 minutes.  I asked questions about recovery, benefits, how often sessions were recommended and then suddenly… my 3 minutes were up!  Seriously, it’s only 3 minutes which is pretty cool!  The cryo chamber was shut off, my gown handed to me and the door opened and the staff member left me to get changed back into my clothes.  Done aaaaand done.

Did I feel any different after?

Afterwards, I immediately felt like I’d been on a run in the cold weather.  You know when your legs are kinda tingly?  Yeah, that.  But I also felt… PUMPED.  Hello endorphins!  Or was that adrenaline?  Probably both.  This mini-high went on for a while after my session.  I also felt a sense of calm as the day went on and by bedtime I was ready for and was ABLE to get a good nights sleep! 

My other sessions following were very similar to this.  I even went on the coldest day so far here in Chicago, but that day I gave myself a break and only did 2 minutes. I still felt pretty great after!  I typically went for a session of cryo after a hard workout or when I was sore.  I remember after one yoga class in particular where my knee had been giving me some trouble… the aching was totally gone after the session.  Kid. You. Not. My muscles were less sore the next day.  And I didn’t have trouble falling asleep which can occasionally be difficult for me!  It’s hard to turn this brain off sometimes... 

Last Word.

SO, final thoughts.  I dug it!  I workout just about every day and an improvement in muscle recovery or achy joints is more than worth it to me. The energy boost after was pretty great, too.  ALWAYS check with your healthcare provider first because there are some health conditions where it may not be advised, but if you’ve ever been curious or have any pesky symptoms, such as achy joints, muscles, headaches… give Cryotherapy a try!!  Elsa would be proud. Please forgive me for all of the Frozen references. Let me know if you’ve ever tried Cryotherapy or would give it a try!

Stay Wild,

Danielle

MS, RDN, LDN

Chill Out and Make the World a Better Place

My session began with the staff offering me tea.  I chose the mint tea.  SO GOOD.  Then I sat in the lounge while the workshop was setup.  I checked out some candles, bath products that all smelled like heaven.  I sat in a chair swing for a bit and zoned out before moving myself into the back room with lounge cushions next to a fountain where I listened to the calming sound of flowing water while sipping my mint tea.  When the workshop was ready I went in the room to discover cushions big enough to lie down on and then I had 60 minutes of pure bliss.  Half of the workshop was just the sound of crystal bowls (which if you don't know what those are, I encourage you to check it out) and half a guided meditation.  A whole hour of meditation was a gift I don't often give myself and it was SO worth it.

This was my recent experience at Chill Chicago (check them out here), a local meditation, yoga and massage center in Chicago.  A peaceful environment, but the real reason I went was to help find the peace within.  

Ahh peace.  Something we're always seeking externally that is actually hidden within.  I've been feeling somewhat turbulent, heavy energy lately.. (since the Mercury Retrograde really, if you're into that sort of thing..) and it's been pushing me towards more grounding activities.  More yoga practice.  More meditation.  More deep breaths and slowing down... which isn't easy for me.  The slowing down.  In times of turbulence in the past I never really used to respond this way.  I responded to overwhelming energies pretty mindlessly, not even thinking about it.  Not that I've mastered the art of constantly being at peace, but I'd say this is growth.  

So in this instance I decided to book myself a Crystal Healing Bowl Meditation workshop over at Chill Chicago and I was inspired to share my experience and journey to meditation with all of you.

I'll spare you the details, but have you ever been through a dark or chaotic time in your life?  OF COURSE YOU HAVE.  We all have.  That's life.  There are highs and lows.  Chaos can come from both.  And sometimes we deal with chaos in not-so-healthy ways.  My whole life I had never really thought about dealing with chaotic times in any way whatsoever.  I was kind of just floating around and dealing with things in probably not-so-healthy ways, without really intended to.  Until I discovered meditation.  And I realized I could calm myself in moments of chaos and choose what energy to take on and what to let go.  HOW. FREEING.  Not that it's that easy in a world of chaos to find the quiet... it's a practice you have to make some time and space for.

Luckily, meditation centers, like Chill Chicago, are popping up and we need them more than ever.  Especially in America!  America is a great country, but I think we are behind in that we still "live to work" rather than "work to live."  We are stressed.  And hurried.  WE NEED TO CHILL.  And enjoy life.  Otherwise, what's the point?

Not to mention the physical and mental effects that not chilling out are having on our health.  As a Registered Dietitian, I am passionate about holistic health and I believe healthcare should focus on mind, body and spirit and sometimes I truly believe stress effects us more than even what we eat or if we exercise.  Obviously, I'm saying that with a grain of salt... nutrition and physical activity are hugely important, but we tend to ignore the stress factor.  Physically stress manifests in increasing cortisol in the body leading to holding on to more adipose tissue along with a number of other issues.  Mentally, stress can manifest in depression, anxiety and, in extreme cases, crazy acts of violence.  

The thing is, when you meditate, it causes you to focus on the present moment.  When you focus on the present moment, it tends to interrupt feelings of depression over things that happened in the past and anxiety over what might happen in the future.  It quiets down that mindless chatter our brains make that cause us to be preoccupied on things that are over or things that haven't even and may never actually happen.  Mediation helps the brain quiet the chatter and feel the joy of just simply being. 

In my own experience, I find myself going towards breath and meditation in times of stress or if someone ticks me off.  I mean, not always.  I still swear a lot in traffic.... it's an ongoing practice... :)  But the fact that I think to do that at all is pretty impressive to me! 

The really cool thing is, this isn't just my opinion, but research studies are looking into the benefits of meditation and yoga on mental health issues and finding positive results!  I'm hoping to see the day where meditation becomes a regular part of the school day and becomes part of the norm. It's becoming more main stream and hell, if this is the newest "trend" so be it!  People are already out there complaining about the commercialization of yoga and I'm sure meditation to follow.  I get where they're coming from to a point, BUT if it helps a whole lot of people WHO GIVES A FLYING F.  Commercialize awayyyy as far as I'm concerned.  Again, people just need something to chatter about.  Less talky, more meditatey please.  

And on that note, I think I should take my own advice and wrap it up here.  But if you can find 10 minutes or more in your day to give to yourself, welcome meditation into your life.  And if you have an amazing center near you like Chill Out Chicago, take your lunch break there!  Meditate, lay back for a couple minutes or just get a chair massage!  Notice how the rest of your day after that changes.  And thank me later for your newfound zen. ;-)  

Wishing you all so much love and light and peace.

Stay Wild,

Danielle

MS, RDN, LDN

Grain-Free Chilaquiles Brunchin'!

Ever have one too many cocktails or glasses of wine and find yourself with a case of the munchies?  Life hack: keep Siete Foods grain-free chips in the house for these emergencies.  Guilt-free pig out!  :-P

But anyway, I eat Siete Foods tortillas and chips daily in one way or another.  I think I might even go as far as to say that this is one of my favorite homemade alternatives thus far.  I love going to an amazing brunch spot and ordering chilaquiles, but since it's a pretty heavy dish this doesn't happen that often.  Thanks to Siete Foods, I made my own version at home with all the healthy alternatives! 

Ingredients:

-1 egg, cooked over-easy

-Better Bean Co black beans

-1/2 avocado

-2 tbsp. diced red onion

-1/2 tsp onion powder

-1/2 tsp cayenne pepper

-1/4 cup fresh salsa

-1/2 jalapeno, sliced

-2 tbsp. cilantro

-10-15 Siete Nacho grain-free tortilla chips

-1/4 cup Siggi's plain Greek yogurt

-Vegan cheese (optional)

Instructions:  So while the egg was cookin on the griddle... I made the guac.  Mash the avo and mix it up with the diced onion, cayenne pepp and onion powder.  When the egg is almost done, throw some Siete Foods grain-free chips on the stove top, too, with coconut or avocado oil until they look a little toasted and browned.  Throw the chips on a plate and pour salsa over them (I used store bought from Whole Foods because I like to be crafty, but I'm also a busy lady).  Plop the egg right over the chips and salsa, sprinkle with jalepnos and greek yogurt, which is replacing sour cream.  Put a dollop of Better Bean Co black beans and your guac on the side (with optional vegan cheese sprinkled over).  Sprinkle cilantro and voila!  Served here with a bulletproof coffee and 1/2 grapefruit with a little coconut sugar because I've been on a grapefruit kick.  Enjoy the guilt-free crunch this weekend, y'all!!

Stay Wild,

Danielle

MS, RDN, LDN

Bedtime Snacking... Yay or Nay?

“So, you’re not supposed to eat after a certain time of night, right?” 

I get asked this ALL. THE. TIME.  And my answer is always the same... “It depends.” 

First of all, if you know me and my nutrition philosophy, you know I don’t think there really is a “supposed to” when it comes to nutrition and, also, that there is no “one-size-fits-all” approach.  However, the answer to this question can depend on what you’ve been eating the rest of the day. 

For instance, are you snacking because you’ve had balanced meals/snacks throughout the day and want something to hold you over through the night?  Do you have a health condition, such as diabetes, which would make bedtime snacking potentially very important?  Or did you skip meals all day and are now starving and just want to cram some junk food down to fill the void from the lack of nutrients all day?   Or are you emotionally eating?   Or maybe something I haven’t listed here, but the point is.. there are a lot of things that can contribute to whether snacking at bedtime is a good or not so necessary idea, but I would always redirect someone back to mindful eating.  Ask yourself if you’re eating because your body is need of some fuel or are you eating because of boredom, stress, etc.? 

All that being said… bedtime snacking CAN be beneficial and even lead to a better night's sleep!  HOORAY (that’s what you wanted to hear, right?)!  Let me tell you how...

Use my code "DGW" for 20% off Drink Sleepy Head

The first thing is… you want to make sure your snacking is part of a balanced day.  Meaning you’ve been eating nutritious, balanced meals/snacks throughout the day and haven’t been over doing it.  The second thing is, making sure the snack is balanced and nutritious itself.  So, probably not ice cream or chips (every now and then.. yes, of course indulge because balance is important, but not on the reg).   When I say “balanced” snack I mean a snack composed of a variety of macronutrients (protein, healthy fat/complex carbs).  This is important because a balanced snack will slow digestion, keeping you satisfied longer, offer more nutrition and regulate blood sugars better throughout the night which can help you sleep better throughout the night, too... wink, wink. 

Here are some ideas for healthy snacking:

-Apple and almond butter

-Grain free crackers or veggies and hummus

-Gran free chips and guac/salsa/bean dip

-Greek yogurt with fruit and grain-free granola

-1/2 a sandwich

-Certain health bars

-Drink Sleepyhead hot bevs along with one of these tasty snacks to help you wind down and get a good night’s rest

-Handful of mixed nuts

-Energy balls

 

 

Stay Wild,

Danielle

MS, RDN, LDN

Sweet Potato Avo Quesadillas

Yeahhhhh baby... THESE. ARE. LIT. 

I got my vegans, my vegetarians and all my foodies that just plain like food because I think these are quite tasty for everyone.  Just like most of my recipes, simple and REAL ingredients.  You can add cilantro if you're a cilantro person.  I feel like most people are strongly for or strongly against it.  I'm pro-cilantro, but just didn't have it on hand.  Still making use of this amazing cashew cheddar, too!  I made another batch just for this. WORTH IT. 

Ingredients:

-1 small sweet potato

-1/2 avocado, sliced

-2 Siete tortillas (I used cassava and chia tortillas)

- Cayenne Pepper

-My Cashew Cheddar (recipe linked here)

On the side: Primal Kitchen RANCH dressing made with Avocado Oil for dipping (*not vegan, but IS Paleo, Whole 30, Keto friendly and dairy-free).  Check out all of Primal Kitchen's tasty products and purchase HERE:

Instructions:

Microwave or bake the sweet potato until it's soft enough to easily cut (approx 3 minutes).  Cut into 1/4 inch chunks.  Put one tortilla down on a skillet or lightly greased pan.  Spread 2 Tbsp of my Cashew Cheddar.  Then add sweet potato chunks and avocado slices.  Spread the cashew cheddar over the other tortilla and top the second tortilla directly over the first, like a lid.  Turn on the burner and grill on one side for approx. 2-3 minutes, flip and cook for 1-2 more minutes.  Carefully transfer to a plate and cut into quarters.  Dip in Primal Kitchen's RANCH dressing and it's EXTRA good.

Stay Wild,

Danielle

MS, RDN, LDN

Cashew Cheesin'

My Vitamix adventures continue!

And I'm a BIG fan of this one... creamy cashew cheddar.  It's seriously amazing.  I try to limit dairy MOST of the time.  Pizza is one of my favorite splurges, as are wine and cheese nights, but in my day-to-day I really don't consume dairy. 

I served mine over lentil pasta (also good) and it totally hit the "mac & cheese" spot. 

Ingredients:

-1 1/3 cup raw unsalted cashews (soaked in water for 8 hours)

-1/2 cup roasted butternut squash

-1/4 cup nutritional yeast

-2 Tbsp olive oil

-1/4 cup canned Pimiento peppers

-lemon juice (1/4 lemon)

-1/4 tsp pink Himalayan sea salt

-1/8 tsp nutmeg

-1 tsp garlic powder

-1/4 cup water

Instructions: Throw everything in the Vitamix or food processor.  Turn on at speed 1 and slowly increase to speed 7.  Then turn on High for 3 minutes.  You will get a hot, creamy faux-cheese.  Pour over your favorite pasta or use as a dip for nachos.  :)

Stay Wild,

Danielle

MS, RDN, LDN

Salmon with Pesto Fettuccine

Since I've gotten my Vitamix, I've been on a mission to try new recipes semi-regularly.  I had my heart set on homemade pesto, but the store was out of basil for 2 weeks.  TWO WEEKS.  I think this is where we hashtag #firstworldproblems but ANYWHO... it was back in stock this week so I made this bomb dish.  It's super simple.  Super basic. And, thanks to Vitamix, super easy to make!

Disclaimer: the pasta is store-bought almond flour (paleo friendly) and the salmon was grilled with just olive oil, salt and pepper.  I seasoned with parsley on top, as well.

Ingredients:

-3 Tbsp pine nuts

-2 cups basil

-1.5 tsp minced garlic

-1/2 cup parmesan cheese

-1/2 cup extra-virgin olive oil

-salt and pepper to taste

Instructions: Throw all of it in the Vitamix/food processor and blend.  For Vitamix, gradually turn up from setting 1 to 7.  For Vitamix, use the Tamper ("wand thingy" as I like to call it) as needed to maneuver all of the basil leaves/nuts into the blades to blend.   Serve over pasta... on homemade pizza.... maybe some pesto chicken... go nuts!

Stay Wild,

Danielle

MS, RDN, LDN

Cranberry Compote Sauce

I didn't know whether to call this, "Cranberry Compote," Or "Cranberry Sauce," soo.... Cranberry Compote Sauce it is!  Some of y'all may LOVE canned cranberry.  I know there's some of you weirdos out there (kidding :P ).  But every year when that cranberry comes to the table I wish I made my dang own.  And I've been majorly procrastinating because I should've made this around Thanksgiving, but point is... I made it!  And it's soooo easy.  Here we go...

Ingredients:

-1 12oz bag cranberries

-1 cup coconut sugar

-1 cup water

-2 Tbsp apple cider vinegar

-dash of pink Himalyan sea salt

-dash of cinnamon

Instructions: In a pot, whisk together water, coconut sugar and apple cider vinegar and bring to a boil over medium-high heat.  Once boiling, whisk in cinnamon and salt.  Then add in cranberries and lower to a simmer for 10 mins, stirring occasionally.  You will hear the cranberries poppin'.  After about 10 minutes, use a potato masher (or a fork like I did) to mash up the cranberries to desired consistency.  Turn off heat, but leave the pot on the burner to cool for 20-30 minutes.   Enjoy as a jam on toast or sauce on meats!

Stay Wild,

Danielle

MS, RDN, LDN

Easy Homemade Hummus

My love affair with the Vitamix continues... 

It's just....

so...

EASY TO USE.  It's almost toooooo easy, but I mean that in a great way.  This time I made some homemade hummus.

Ingredients:

-1 can chickpeas (low-sodium) WITH the liquid

-1/4 cup tahini, stirred (homemade or store bought)

-1/4 cup lemon juice (approx. 2 lemons)

-3 Tbsp extra virgin olive oil

-2 cloves garlic, minced

-1/4 heaping tsp cumin

-1/8 tsp cayenne pepper

-1 tsp salt

Toppings for Serving:

-paprika

-parsley

Instructions:   Set 2 Tbsp chickpeas off to the side for serving.  Place the remaining chickpeas and liquid, along with all of the other ingredients (tahini, lemon juice, olive oil, garlic, cumin, cayenne pepper, salt) into your Vitamix or food processor.  Turn Vitamix on regular setting starting at setting 1 and slowly moving up to 10.   Smooth until well blended; if necessary add in a little more liquid for consistency.  Pour into a serving bowl and place the chickpeas you set aside in the center.  Sprinkle with Paprika and parsley.  Serve with veggies or pita chips or whatever the heck you want! 

Stay Wild,

Danielle

MS, RDN, LDN

Autumn Squash Soup in Winter

YOU GUYS!  Wow.  Merry Christmas!  Happy Holidays!  I can't believe it's almost New Years! This little blog baby always kind of gets the back burner to the business of my life, but I'm going to work on changing that in 2018 (one of my "intentions" because resolutions are so overrated). 

ANYWHO.. for Christmas I got a new Vitamix and I. AM. PUMPED.  I've been wanting to make this healthier version of Panera's delicious Autumn Squash Soup since, well.. autumn.  I didn't think my Nutribullet could handle it, though.  So as soon as I got this baby... SOUP TIME. 

I'm gonna keep it real here.. this is pretty good, but I may tweak something the next time I make it.  Can't quite put my finger on what's missing... maybe if you make this and notice you can let me know what it needs.  Maybe cassava flour.. something to ponder.  Overall, a great homemade soup with healthy, real food ingredients (and less money.. let's be real). 

Ingredients:

-4 to 5 cups cut butternut squash (I got the pre-cut because cutting butternut squash is kind of a pain in the you-know-what)

-1 can pumpkin puree

-2 medium gala apples

-1 small sweet onion

-2.5 cups vegetable or bone broth (I used Vital Proteins Bone Broth)

-1/4 cup Apple Cider Vinegar (or 1 cup apple cider/juice)

-2 Tbsp honey

-2 Tbsp virgin olive oil

-1tsp cinnamon

-1 tsp ginger

-1/2 tsp curry powder

-1/2 tsp turmeric

-few dashes pink Himalayan sea salt

-few dashes black pepper

-1 cup plain Greek yogurt

Instructions: Chop the apples, quarter the onion, chop the squash if not precut).  Drizzle and coat with olive oil.  Place on a baking sheet and roast at 450 degrees for 20 minutes.  Remove and let cool for approx. 10 mins (I removed mine from the pan and let cool back in the bowl (I used to coat with olive oil).  Add pumpkin and apple cider vinegar to the blender (Vitamix, etc).  Once cooled, add the roasted veggies.  Slowly increase Vitamix speed from 1 to 10, then turn to High setting for ~1 minute.  You may need to do this in 2 batches depending on the size of your blender.   Pour pureed mixture into a large stovetop pot.  Add in veggie or bone broth and bring to a boil over medium-high heat).  Once boiling, add in honey and spices.  Lower to a simmer and stir occasionally for another 10 minutes.  Turn off heat and stir in plain greek yogurt (this replaces the heavy cream and butter you might otherwise have added).  Top with pepitas and enjoy! 

Stay Wild and Have a HAPPY NEW YEAR!!!

Danielle

MS, RDN, LDN

Chili Today, Hot Tamale...

I don't know 'bout where y'all are at, but in Chicago it is gloomy and chilly.  The cold and rain have kicked in, the days are getting shorter and darker and I just want to be cozy AF.  But this time of year means at least one awesome thing... CHILI SEASON.  I made this healthier version (which could totally be a vegan version, as well, if you leave out the meat and bone broth).  Now I've got a huge full pot that I will be eating for the next foreseeable future and life is good. 

Ingredients: 

-2.5lbs ground lean turkey

-1 red bell pepper, chopped

-2 green bell peppers, chopped

-1 large jalapeno, diced and seeds removed

-1 medium yellow onion, diced

-4 cloves garlic, diced

-4 cans reduced sodium kidney beans, unstrained

-2 cans diced tomatoes, unstrained

-1 can tomato paste

-1/4 cup organic ketchup

-1 Tbsp light organic maple syrup

-2 Tbsp chili powder

-2 Tbsp coriander

-1 Tbsp cumin

-1/2 tsp salt

-1/4 tsp black pepper

-4 tsp hot sauce (more or less depending how spicy you like it)

-1/2 cup Vital Proteins bone broth (or red wine)

Toppings: Kitehill chive cream cheese, avocado, Nutritional Yeast, Seite Foods Nacho chips

Instructions: I used a Dutch Oven on the stove top.  Brown ground turkey first with seasonings (chili powder, cumin, coriander, sea salt, black pepper and diced onions) for flavor.  Once turkey is browned, stir in other diced veggies (peppers, jalapeno, garlic), light maple syrup and bone broth or red wine.  Once stirred in, add kidney beans, tomatoes, tomato paste, ketchup and hot sauce.  Let simmer on low on the stove top for 1-2 hours.  Then DIG IN.  I topped mine with lots of goodies because loaded chili is what's up. 

Stay Wild,

Danielle

MS, RDN, LDN

Sweet Potato Squash Smoothie

HALLOWEEEEEEN.  So, Halloween is actually my absolute favorite holiday.  I used to throw Halloween parties annually and make jello shots for everyone.  This was quite a few years ago now (so quit judging me), but I still LOVE to celebrate Halloween and fall (when Mother Nature actually gives us fall).  So post my yoga-sculpt class I decided....  It's fall.  It's Halloween.  Time to step away from my green smoothie for a minute and get seasonal with this orangey goodness.  

Ingredients:

-1/2 small organic sweet potato

-6 frozen butternut squash cubes 

-2 diced roasted carrots seasoned in cinnamon and sea salt

-1/2 cup frozen cauliflower

-1/4 cup cashew milk

-1/4 cup water

-dash of pumpkin pie spice

- 1 tbsp maca powder

-1 tbsp ground chia seeds

-1 scoop Vital Proteins Vanilla & Coconut Water Collagen Whey

Instructions: BLEND, BABY, BLEND.  Topped with grain free pumpkin granola and delicious Manna Organics Cinnamon & Date Nut Butter and Coconut flakes.  

Stay Wild,

Danielle

MS, RDN, LDN

Pumpkin Pie Energy Balls

Pumpkin e'rythang, AMIRITE?!  So these are actually SERIOUSLY delish, you guys.  SRSLY.   Like, how can they be good for me and taste this good delish.  If you haven't gotten on the energy ball train yet, hop aboard.  I've made others in the past and just to reiterate.. they make great pre-workout bites and or snacks/desserts.  These particular ones are on the sweeter side, but it's pumpkin season and I have a lot of organic canned pumpkin left over so I gotta get creative and along came these...

Ingredients:

-1/4 cup organic cashews

-1/2 cup oats

-1/4 cup organic canned pumpkin

-1/4 cup organic maple syrup

-2 scoops Vital Proteins Vanilla & Coconut Water Collagen Whey (click here to purchase)

-1/2 cup Nut butter/Peanut butter

-2 teaspoons of pumpkin pie spice

-1 tablespoon ground chia seeds

-1/4 cup almond flour

Instructions: Blend oats and cashews until you get a powder (flour-like consistency).  In a large mixing bowl, combine pumpkin, maple syrup and nut butter.  Stir until combined and then add the oat/cashew powder.  Stir in chia seeds, protein powder, pumpkin pie spice, and almond flour.   Consistency will be stickyyyyy.  So let chill in the fridge for 30-60 mins.  Remove and roll into balls about 3/4" in size.  Store in the fridge and enjoy one before your workout or in between meals as a snack.  Party, party, party....

Stay Wild,

Danielle

MS, RDN, LDN

Holistic Homemade Pumpkin Spice Latte

Speakinig of basic… IT’S FINALLY FALL!!! Bring on bonfires and football (and playoff baseball… I see you, Cubbies <3).  But mostly… Pumpkin Spice Latte madness is upon us and I’m not mad about it.  But TBH, I don’t really ever go out and order a PSL.  They’re usually so loaded with crap that it takes the fun out of it for me.  So this season I decided… PFFT!  I’ll make my own.  Now you can, too!

Ingredients:

-1 good, strong cup o’ joe

-1/2 cup nut milk (I used cashew)

-I scoop Vital Proteins Beef Gelatin (click to get some)

-1 Tbsp canned pumpkin

-1/2 tsp pumpkin pie spice

-2 tsp vanilla extract

-1 tsp organic honey

Instructions: Brew your coffee.  Then add all ingredients to coffee and blend.  The beef gelatin will make your coffee foam right up like a latte.  No whip cream necessary (but totally optional if you’re feelin’ it!  Or use coconut cream).  Pour into your fav mug and add a dash of cinnamon or pumpkin pie spice to the top.  Then get sippin’!

Stay Wild,

Danielle

MS, RDN, LDN

D's Go-To Green Smoothie

Also known as the "Basic AF" smoothie.  I'll be honest, my breakfast and lunch during the week tend to stay prettyyyyyy boring.  I usually have just about the same thing every day during the week.  I do this for a couple of reasons... 1). It doesn't bother me at all.  I don't get bored.  2.) It makes my daily routine and sticking to a healthy game plan that much easier because it takes the "think" out of it.  I'm used to making my go-to smoothie. so I prep it the night before and blend it in the mornin' and off I go.  No time wasted in the AM. 

I do occasionally make modifications to get some new nutrients in there, but for the most part I can trust on old faithful here to get the job done and be on the go.  So now I will share it with you. :)

Ingredients:

-2 cups spinach or kale

-1/2 cucumber

-1/2 green apple

-4-5 frozen pineapple chunks (option to use cauliflower chunks instead for less sugar)

-1 tbsp Spirulina

-1 tbsp maca powder

-1 tbsp ground chia seeds

-3 dashes turmeric

-1/2 tsp black pepper

-2 scoops collagen peptides

-1/4 cup water

Instructions:  Just chop veggies/fruits and blend ingredients.  Because I prep the night before I will add the spinach or kale, cucumber, apple, spirulina, maca, chia and Ashwagandha and leave unblended.  Then in the morning I add the water and blend that.  After blending I add the pineapple, turmeric, pepper and collagen and blend once more. 

Now you may be asking yourself, what the hell is with all the potions and powders?  I'll briefly discuss the benefits of all of these little gems in more detail.

Collagen Peptides:

Collagen is the most abundant protein in the human bod.  As we age, we stop making enough.  Adding collagen into the diet can help replenish some we've lost and is beneficial for gut health, digestion, hair, skin, nails, joints and bones.  

Spirulina:

A high protein, very nutrient-dense algae powder.  It also contains fatty acids which have anti-inflammatory benefits and many antioxidants.  Some studies suggest Spirulina may help with heavy metal toxicity and with allergies.

Maca Powder:

Maca is a cruciferous vegetable and very nutrient dense.  It has been associated with several hormonal balancing benefits.

Chia Seeds:

Another nutrient-dense "superfood," as they say... chia seeds are associated with benefits related to healthier skin, aging, digestion, energy and heart health.

Ashwagandha:

An herb commonly used in Ayurvedic healing or Chinese medicine.  It is often compared to ginseng for it's adaptogenic properties.  Associated benefits range from improved immune system to reductions in stress and anti-inflammatory benefits. 

Feel free to use the "potions" or ditch 'em.  Get creative and add your own!  Feel free to share your recipes/modifications below. :)

Stay Wild,

Danielle

MS, RD, LDN