This post is sponsored by BabbleBoxx

Many of us struggle with staying healthy especially during difficult times. And to say that times have been difficult for most of us lately is an understatement!

That’s why I’m excited to team up with BabbleBoxx and dive in to some awesome nutrition essentials. All of the products sent by BabbleBoxx have made it super easy to focus on nutrition and health in a time when it’s harder than ever.

Keep reading below to learn more about some of these great healthy picks from BabbleBoxx…

Bragg’s Apple Cider Vinegar Refreshers Drinks

I’ve loved Bragg’s products ever since I was a kid. I always used the Bragg’s liquid aminos to spice up meals, I use apple cider vinegar for everything and I have loved these Bragg’s Apple Cider Vinegar Refresher drinks ever since they came out!

These refreshers are a combination of different fruit juices, teas and spices blended with tangy health-supporting apple cider vinegar.

They are a great healthy way to get your daily dose of prebiotic apple cider vinegar to support gut health. Prebiotics feed the healthy probiotics in your digestive system and help them to grow and support overall health.

All of the Bragg’s Apple Cider Vinegar Refresher drink flavors are awesome including Honey & Green Tea or Ginger Lemon Honey which has fresh pressed lemon juice, organic honey and a bit of ginger for a little kick! My favorite flavor is Lime Citrus which only includes a few simple ingredients including water, apple cider vinegar, lime juice, lemon juice and sugar-free monk fruit for sweetener.

Chomps Grass Fed Beef Jerky Sticks

Chomps beef jerky sticks are another snack that I’ve been a fan of for a while. They are such a perfect clean snack that is suitable for paleo, keto and whole30 diets. Unlike the unhealthy gas station snacks filled with preservatives, Chomps on the other hand is free from soy, sugar, fillers or added nitrates. I absolutely love that they are sugar free, made from 100% grass fed beef or other high-quality proteins and only have natural ingredients.

I usually carry them around in my purse so I have a healthy protein-filled snack when I’m on the go. They are also great to have in the house when you need a filling pick-me-up. Not only are they healthy and clean, but they also taste delicious!

I love the smokey original beef flavor but the jalapeño is also super fun for when I want a spicy kick. They also offer free range turkey and grass fed venison.

For a 20% discount off of your chomps order use the coupon code BABBLE20 now through March 31st, 2021. Click here to order now.

Eat This Book by Stacey Michelson

When I received my babble boxx and opened up this book (does anybody else LOVE the smell of a new book or is it just me? haha) it was such a cool sight to see that the whole thing is illustrated and printed in hand writing style.

Not only does Eat This Book have such a visually fun and whimsical vibe, but it’s also chock full of practical knowledge on 99 different pantry items, farmer’s market produce and unique foreign foods.

After leafing through Eat This Book for a few minutes I’ve already found a couple ways to save money on food (like making beans in my pressure cooker instead of buying cans– which are marked up 3x in cost compared to home made dry beans). I also learned how to pick out a nopal (cactus) which is a popular Mexican dish that I’ve always wanted to make, but didn’t quite know how— now I know!

Veestro Meal Delivery

Veestro is a plant-based meal delivery service started by a brother and sister team who wanted to make eating more plants easier. The great thing about Veestro is that there is no cooking, cleaning, chopping or prep work needed. The meals come fully prepared and all you have to do is heat and eat!

Veestro meals are 100% plant-based, chef-crafted meals that are made fresh and then frozen and shipped to your door with dry ice. They ship anywhere in the contiguous United States.

I especially loved the lentil and spinach tagine which was prepared with a delicious and earthy blend of spices!

For a 25% discount off of your Veestro order use the coupon code BABBLE25 now through March 31st, 2021. Click here to order now.

I hope you enjoyed learning about some of these awesome nutrition essentials from BabbleBox!

If you give any of them a try, make sure you comment here and let me know how you liked them!

The post Everyday Nutrition Essentials with BabbleBoxx appeared first on Healy Eats Real.

These gluten free apple muffins are rich with flavors of apple, walnuts, raisins, cinnamon and nutmeg. The fluffy yet moist texture makes for a perfect healthy treat.

An old saying tells us that “An apple a day keeps the doctor away”, but I could never limit myself to only one apple. When I see these colorful, beautiful smelling, ripe fruits in season I start to imagine a lot of recipes and picture myself baking tarts, muffins, cupcakes and many other apple treats.

This recipe uses the perfect apple combination: walnuts, raisins, cinnamon and nutmeg. Apple muffins are great to enjoy with a cup of tea or almond milk. You can serve them for breakfast or as a dessert, in summer or in winter. But I especially adore baking them on rainy autumn days so my kitchen smells insanely delicious. Then I grab a good book and have a muffin near a cup of linden tea. It’s the ultimate cozy and relaxing afternoon.

Why I love this recipe

• These apple muffins are rich with fall spices like cinnamon and nutmeg with a soft and fluffy texture. The shredded apples make this a perfectly moist muffin, plus the addition of walnuts ads a nice crunch and earthiness to this delicious baked treat!
• These muffins are a healthy alternative to regular high sugar, grain-filled muffins. They can be made sugar free and are made with naturally gluten free almond flour and coconut flour.
• These apple muffins can be enjoyed any time of year. They make a great snack or addition to breakfast.

Apple muffin recipe tips

• Use a non-stick muffin pan or silicone molds. Try to keep away from muffin papers since the dough is moist and it will stick to the paper. Last time I prepared them I made this mistake and had to peel off the papers with a knife or to tear them away. I have a muffin pan and usually line it with silicone molds to bake these goodies. If you only have paper muffin liners, you can try to add a bit of oil to them to keep it from sticking.
• The combination of almond flour and coconut flour is what helps make the texture of these muffins so great. What one flour lacks, the other one makes up for. It’s best not to substitute these flours as it will drastically change the texture. Be sure to use blanched almond flour, not almond meal. 
• I used granulated monk fruit sweetener for this recipe to make it sugar free. You can substitute that for any other granulated sweetener such as coconut sugar, swerve or organic cane sugar.
• The eggs are critical to making this recipe work since they are needed as a binder with the coconut flour. They help to make the muffins fluffy. It’s best not to substitute them.
• I cannot attest to any other substitutions apart from the ones mentioned above. Any other changes to the original recipe may change the flavor and/or texture of the muffins. However, if you do experiment and find substitutions that work well, please comment below to help others who may want to make similar changes.
• These muffins can be stored in the refrigerator or can even be frozen to save them for longer!

How to make these gluten free apple muffins

Preheat the oven to 350°F. Line a muffin pan with silicone muffin liners. Since the batter is so moist it sticks to paper liners, but if you need to use paper liners, try to line them with a bit of small amount of oil to prevent sticking.

Peel the apples and grate them with the large part of a cheese grater. You can also use the grating insert on a food processor. In a bowl add the lemon juice to the coconut milk and set aside. Sift the coconut flour and combine it with the almond meal, then add the monk fruit or coconut sugar, baking powder, baking soda, salt, spices, walnuts and raisins. Stir well.

In a separate bowl, beat the eggs, and add the lemon juice coconut milk mixture and grated apples. Pour the wet ingredients over the dry and stir to mix. Divide the dough between the molds, and bake for about 20-25 minutes or until a toothpick inserted comes out clean.

Leave the muffins in the pan for 5 minutes, and then transfer to a wire rack to cool completely. Enjoy with some tea or coffee!

Did you like Healthy Spiced Gluten Free Apple Muffins (Paleo & Sugar Free)? Don’t forget to rate the recipe and leave me a comment below. You can also follow me on Facebook, Instagram, Pinterest!

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Healthy Spiced Gluten Free Apple Muffins (Paleo & Sugar Free)

These gluten free apple muffins are rich with flavors of apple, walnuts, raisins, cinnamon and nutmeg. The fluffy yet moist texture makes for a perfect healthy treat. 

Course Breakfast, Dessert

Cuisine Paleo

Prep Time 20 minutes

Cook Time 25 minutes

Total Time 45 minutes

Servings 12 muffins

Calories 234kcal

Author Madalina Voicu

Ingredients

• 1/4 cup coconut flour
• 1 1/2 cup almond flour
• 1/2 cup granulated monk fruit sweetener or coconut sugar
• 1 tsp baking powder
• 1/2 tsp baking soda
• pinch sea salt
• 2 tsps cinnamon
• 1 tsp nutmeg
• 1/2 tsp ginger powder
• 1/2 cup chopped walnuts
• 1/2 cup raisins
• 1/2 cup coconut milk
• 1 tsp lemon juice
• 2 large eggs (or 3 small)
• 3 large apples peeled and grated

Instructions

• Preheat the oven to 350°F. Line a muffin pan with silicone muffin liners. Since the batter is so moist it sticks to paper liners, but if you need to use paper liners, try to line them with a bit of small amount of oil to prevent sticking.
• Peel the apples and grate them with the large part of a cheese grater. You can also use the grating insert on a food processor.
• In a bowl add the lemon juice to the coconut milk and set aside.
• Sift the coconut flour and combine it with the almond meal, then add the monk fruit or coconut sugar, baking powder, baking soda, salt, spices, walnuts and raisins. Stir well.
• In a separate bowl, beat the eggs, and add the lemon juice coconut milk mixture and grated apples.
• Pour the wet ingredients over the dry and stir to mix.
• Divide the dough between the molds, and bake for about 20-25 minutes or until a toothpick inserted comes out clean.
• Leave the muffins in the pan for 5 minutes, and then transfer to a wire rack to cool completely.

Notes

• Use a non-stick muffin pan or silicone molds. Try to keep away from muffin papers since the dough is moist and it will stick to the paper. Last time I prepared them I made this mistake and had to peel off the papers with a knife or to tear them away. I have a muffin pan and usually line it with silicone molds to bake these goodies. If you only have paper muffin liners, you can try to add a bit of oil to them to keep it from sticking.
• The combination of almond flour and coconut flour is what helps make the texture of these muffins so great. What one flour lacks, the other one makes up for. It’s best not to substitute these flours as it will drastically change the texture. Be sure to use blanched almond flour, not almond meal. 
• I used granulated monk fruit sweetener for this recipe to make it sugar free. You can substitute that for any other granulated sweetener such as coconut sugar, swerve or organic cane sugar.
• The eggs are critical to making this recipe work since they are needed as a binder with the coconut flour. They help to make the muffins fluffy. It’s best not to substitute them.
• I cannot attest to any other substitutions apart from the ones mentioned above. Any other changes to the original recipe may change the flavor and/or texture of the muffins. However, if you do experiment and find substitutions that work well, please comment below to help others who may want to make similar changes.
• These muffins can be stored in the refrigerator or can even be frozen to save them for longer!
• Nutrition facts below are for 1 muffin out of 12 using monk fruit sweetener.

Nutrition

Serving: 1muffin | Calories: 234kcal | Carbohydrates: 27g | Protein: 6g | Fat: 17g | Saturated Fat: 4g | Cholesterol: 31mg | Sodium: 67mg | Potassium: 219mg | Fiber: 5g | Sugar: 7g | Vitamin A: 75IU | Vitamin C: 3mg | Calcium: 68mg | Iron: 2mg

The post Healthy Spiced Gluten Free Apple Muffins (Paleo & Sugar Free) appeared first on Healy Eats Real.

This “Ultimate Keto Gift Guide” post is sponsored by iHerb, but I only recommend products and services that I have personally tried and believe are of value to my readers. All opinions in this post are my own.

These delicious keto gift ideas are sure to wow your low carb friend or loved-one! You can create the perfect personalized keto gift basket for Christmas, Hanukkah, birthdays or any other celebration using this list of keto snacks and treats.

What is the keto diet?

The keto diet is a very low carb and high fat diet that can help with weight loss. You can learn more about the keto diet here.

What do you get someone on a keto diet?

In my opinion, a keto gift basket is the perfect present for someone following a low carb diet. Holidays like Christmas or Hanukkah or any celebration for that matter can be tough if you’re keto. Most of the festive treats available are full of sugar and carbs, so keto people get left out. Giving a huge haul of tasty treats that are keto-friendly are a great way to show that you care!

With a gift basket you can customize exactly what is in it. A personalized gift basket shows that you’ve put some thought and effort into selecting their goodies especially for them and you can get creative in putting it together into a pretty basket.

You can also provide lots of variety when it comes to tasty keto snacks so you know that the person receiving your keto gift basket will get a plethora of fun treats to enjoy!

What can you put in a keto gift basket?

Thankfully there are so many options now for keto snacks and treats. You just have to know where to find them!

I always go with iHerb to get all my favorite keto snacks and supplies. They are going to be waay more affordable than getting these treats at a health food grocery store, plus it’s a one-stop-shop. You wont need to go to different stores to find all the specialty keto foods.

iHerb also has super fast shipping that’s free with orders over $20. Every time I order I usually get it within a few days and most of the time i get it within 1-2 days. They also have lots of baking supplies, vitamins, supplements and natural bath & beauty as well, so if you know your gift recipient likes a certain vitamin or natural bath product, you can throw that in as well!

Get A Discount On Your Keto Gifts and Snacks from iHerb!

When it comes to keto snacks I often order through iHerb. They also offer a ton of healthy keto and gluten free foods, supplements, baking supplies as well as natural skincare products too!

iHerb carries over 30,000 natural products and ships to over 180 countries. All orders are shipped from climate-controlled distribution centers to ensure the quality of products. iHerb also offers customer service 24 hours a day / 7 days a week in 10 different languages.

Customers can get a discount off their iHerb order by clicking here.

Best Keto Gift Ideas:

Below is a huge list of some of my favorite keto goodies that you can include in your gift basket and why they are the perfect choice for someone on the keto diet…

• California Gold Nutrition Organic MCT Oil

  • MCT oil is a must have for anyone on the keto diet. It’s a great way to add fat to your diet and can turn into ketones. It is said to help with energy, fat loss and appetite reduction.

• California Gold Nutrition CocoCeps- Cocoa & Medicinal Mushroom drink

  • Although coffee is allowed on the keto diet, sometimes a sweet chocolatey drink without any added sweetener is a funner option. Plus, this one contains added medicinal mushrooms which are said to help with the immune system, weight loss and energy. You can’t taste the mushrooms at all in this drink… I just add a little sweetener and it tastes just like hot cocoa! Learn more about the incredible health benefits of medicinal mushrooms here.
• California Gold Nutrition Collagen Coconut Creamer
  • This creamer is a great non-dairy alternative to regular creamers that is more gentle on the stomach. It also has the added benefits of collagen which adds a protein boost and helps strengthen hair, nails and teeth.

• Epic Bar Pork Rinds- Sea Salt & Pepper

  • Pork rinds are a great way to add a satisfying crunch to a keto diet. They’re low in carbs and high in fat and protein– a great alternative to regular chips.

• Vital Proteins Collagen Peptides- Unflavored

  • Collagen is such a great way to add protein to your food and get some extra health benefits like gut/digestion support, healthy skin, hair and nails as well as immune support. I like the unflavored kind because it’s so versatile. I add it to smoothies, coffee, yogurt or bake it into recipes!

• SuperFat Keto Cookie Bites- Peanut Butter Chocolate Chip

  • These cookies are another special treat that are the perfect addition to a keto gift basket. They’re gluten-free, sugar-free and have only 2g net carbs per serving.

• SuperFat Keto Nut Butter- Cacao Coconut

  • Getting lots of healthy fats is key when you’re on a keto diet. This superfat nut butter is a delicious way to do it. It’s a combo of smooth and creamy coconut butter, almond and macadamia nut butter with a bit of cacao and stevia. It has only 3g net carbs per pouch. Plus there are additional flavors like macadamia coconut, protein and coffee!

• Nuco Coconut Cassava Wraps 
  • These wraps are a great way to add variety to keto meals since tortillas and grain-based wraps aren’t allowed. I love to make turkey avocado wraps with these, but they can also be used for desserts like these delicious keto crepes.

• Quest Nutrition Protein Bar- Double Chocolate Chunk

  • This is such a perfect bar to have as a sweet treat or to have as a snack on the go. It’s sugar-free and full of protein so it keeps you full. Plus there’s only 4 net carbs per bar. Quest also offers TONS of different flavor protein bars; some of my favorites are S’mores, Cookies & Cream and Birthday Cake.

• Quest Nutrition Protein Cookie- Chocolate Chip

  • This low carb, sugar free, high protein cookie is such a fun treat. And the best part? It tastes like the real thing! I like to dip mine in almond milk or hot coffee. It contains just 3 net carbs per cookie– and the cookies are big! They also have other flavors like peanut butter, double chocolate and peanut butter chocolate.

• Quest Nutrition Tortilla Style Protein Chips- Nacho Cheese

  • I have to say when I tried these chips I kept checking the label to make sure they were really gluten-free and low carb because they taste exactly like the flavored chips you’d buy at the store. With only 4 net carbs per bag and 18 grams of protein, they are such a fun snack if you miss chips but are trying to avoid carbs! They also offer other flavors like ranch and chili lime.

• Julian Bakery Pro Granola- Vanilla Cinnamon Cluster

  • Usually granola has a ton of carbs, grains and sugar, so keto dieters tend to miss out on this breakfast treat. Luckily Julian Bakery has this sugar-free granola made from a combo of coconut, seeds and fiber with only 2 net carbs per serving. I can personally attest to the flavor… it tastes amazing and the texture is perfect! I love having it with a bit of almond milk like cereal or on top of some dairy-free yogurt. They even have different flavors like peanut butter and espresso!

• You can check out even more keto gift basket ideas on iHerb here!

• If you want to add in a few healthy superfoods & supplements into your gift basket, check out some of these:
• • 7 Natural immune boosting supplements
  • 5 Best superfoods for fall & winter.
  • 6 Best supplements for thicker hair
  • 5 Plants to increase metabolism
  • The Best multivitamin guide

How to put together your keto gift basket:

1. First things first, you have to get your gift basket contents and select the right keto snacks and treats. I prefer to order all of my keto snacks and goodies from iHerb because it makes it easy that they have so much of it all in one place, it’s super affordable (more-so than health food stores), and they have fast and free shipping for orders $20+.

2. Make sure you have all your keto gift basket contents before selecting the basket or box to put it in. You want to make sure you get the right size basket to fit everything.

3. Get your basket or box. I love getting cute fabric boxes/bins (like the one in the picture) from stores like ross, tj maxx or marshalls for gift baskets. They’re really nice and sturdy and can even be used for storage after the gift basket contents are gone (it’s like 2 gifts in one!). They usually only run between $3-8 depending on the size. You can also find baskets at thrift stores, garage sales or crafts stores.

4. Arrange all your keto snacks and treats in the basket/box. If you really want to go above and beyond you can use newspaper to stuff the bottom of the basket so that all the gift basket items are visible and arranged in a nice way. If not, you can always arrange the items however you want, just make sure you keep fragile things like bags of chips, pork rinds or cookie bags on the top so they don’t get crushed.

5. Dress up your gift basket. There are several ways to beautify your gift basket. You can add bows or ribbon to it or use plastic or organza/mesh to wrap around the whole basket. These are all available at craft stores. Get creative!

The post The Ultimate Keto Gift Guide for Low Carb Friends! appeared first on Healy Eats Real.

This herb roasted chicken and veggies sheet pan dinner is a healthy, delicious and satisfying meal that’s easy to make. The recipe results in succulent chicken with crispy flavorful skin along with tender herb infused vegetables.

I love roasting sheet pan dinners in the oven instead of spending a lot of time cooking meat and veggies on the stove. When roasting, I just prepare everything, place in the oven, set the timer and can do other things while the oven does all the work!

I’ve been craving roasted tomatoes for a long time so I went for those, together with onion and carrots. I love the flavor and texture of roasted carrots. You can even make them into carrot fries!

However, the true stars in this roasted chicken and veggie sheet pan dinner are the herbs; oregano, thyme and rosemary. By using both fresh and dried you enhance the taste and flavor of the food.

I usually dry my own herbs but I also keep a small green garden on my balcony so I have them near by whenever needed. This way, I’m able to add special flavors to all the foods I cook, but I also keep the mosquitoes and other insects away because they don’t like the smell of aromatic plants.

Why I love this recipe:

• One of the best things about this roasted chicken and veggies sheet pan dinner recipe is that is so easy. You can throw everything into one sheet pan, stick it in the oven and forget about it until it’s done!
• Roasting the chicken, veggies and herbs all together in one pan brings all the different flavors into one. The rich chicken flavor melds into the veggies and the earthy complexity of the veggies soaks into the chicken.
• Using both fresh and dried herbs enhances the taste and flavor of the food.
• This is a complete meal all in one sheet pan, but if you want to add to the meal, this grain free keto bread would go great with it!

Herb Roasted Chicken & Veggies Recipe Tips:

• You can use just about any vegetables you have on hand. You can swap out different veggies depending on your preference like tomatoes, carrots, broccoli, cauliflower, potatoes, eggplant and onion.
• If you are keto you may want to swap out the carrots for something like broccoli or cauliflower.
• The flavor will be better if you use both fresh and dried herbs, but if you only have on on hand you just use that.
• Roasting chicken thighs with the skin on creates delicious crispy skin and juicy meat. Make sure you have the chicken sitting skin side up in the pan and evenly distribute the oil on the skin along with the spices and herbs.
• If you prefer to use skinless and boneless that will work too, but you may not need to cook it as long. Try checking it after 25 minutes with a meat thermometer. It will be done when the meat reaches an internal temperature of 165°F.

How to Make this recipe:

Start by preheating the oven to 400°F. Chop all of the veggies into similarly sized pieces.

Place the chicken thighs on a baking tray then add all of the chopped veggies spread evenly. 

Drizzle the olive oil over the chicken and veggies then sprinkle the dried herbs, garlic powder, salt and pepper over it. Reserve the paprika for later for just the chicken. Use your hands or a wooden spoon to mix everything so that the oil and seasoning is evenly distributed. 

Make sure the chicken thighs are skin side up then sprinkle the skin evenly with the paprika. If you want you can sprinkle a little extra salt and garlic powder on the skin for a flavorful crispy skin. Place the fresh herb sprigs on top, saving a few for garnish.

Roast at 400F for 40 minutes. Check the chicken with a meat thermometer and make sure the internal temperature is at least 165°F. If it’s not, cook a little longer and check every 5 minutes until it has reached 165°F.

Plate your serving, then add the remaining herbs to serve as a garnish if desired.

Did you like Herb Roasted Chicken & Veggies (Paleo, Keto & Whole30)? Don’t forget to rate the recipe and leave me a comment below. You can also follow me on Facebook, Instagram, Pinterest!

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Herb Roasted Chicken & Veggies (Paleo, Keto & Whole30)

This herb roasted chicken and veggies sheet pan dinner is a healthy, delicious and satisfying meal that's easy to make. The recipe results in succulent chicken with crispy flavorful skin along with tender herb infused vegetables.

Course Main Course

Cuisine American

Keyword chicken with veggies, roasted chicken

Prep Time 15 minutes

Cook Time 40 minutes

Total Time 55 minutes

Servings 4 servings

Calories 443kcal

Author Madalina Voicu

Ingredients

• 4 chicken thighs, skin on
• 12 cherry tomatoes, cut into halves
• 4 large carrots, cut into sticks (Replace with cauliflower for keto)
• 2 yellow onions, roughly chopped
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1 tsp sea salt
• 1 tsp freshly ground pepper
• 2 tsp garlic powder
• 1 tsp paprika
• Few sprigs fresh oregano, rosemary and thyme

Instructions

• Pre-heat the oven to 400°F. Chop all of the veggies into similarly sized pieces.
• Place the chicken thighs on a baking tray then add all of the chopped veggies spread evenly. Drizzle the olive oil over the chicken and veggies then sprinkle the dried herbs, garlic powder, salt and pepper over it. Reserve the paprika for later for just the chicken.
• Use your hands or a wooden spoon to mix everything so that the oil and seasoning is evenly distributed.
• Make sure the chicken thighs are skin side up then sprinkle the skin evenly with the paprika. If you want you can sprinkle a little extra salt and garlic powder on the skin for a flavorful crispy skin.
• Place the fresh herb sprigs on top, saving a few for garnish.
• Roast at 400°F for 40 minutes.
• Check the chicken with a meat thermometer and make sure the internal temperature is at least 165°F. If it's not, cook a little longer and check every 5 minutes until it has reached 165°F.
• Plate your serving, then add the remaining herbs to serve as a garnish if desired.

Notes

• You can use just about any vegetables you have on hand. You can swap out different veggies depending on your preference like tomatoes, carrots, broccoli, cauliflower, potatoes, eggplant and onion.
• If you are keto you may want to swap out the carrots for something like broccoli or cauliflower. 
• The flavor will be better if you use both fresh and dried herbs, but if you only have on on hand you just use that.
• Roasting chicken thighs with the skin on creates delicious crispy skin and juicy meat. Make sure you have the chicken sitting skin side up in the pan and evenly distribute the oil on the skin along with the spices and herbs.
• If you prefer to use skinless and boneless that will work too, but you may not need to cook it as long. Try checking it after 25 minutes with a meat thermometer. It will be done when the meat reaches an internal temperature of 165°F.
• Nutrition facts below are an estimate for 1 chicken thigh and 1/4 of the vegetables in the recipe. 

Nutrition

Calories: 443kcal | Carbohydrates: 15g | Protein: 26g | Fat: 31g | Saturated Fat: 8g | Cholesterol: 142mg | Sodium: 744mg | Potassium: 715mg | Fiber: 4g | Sugar: 7g | Vitamin A: 10836IU | Vitamin C: 19mg | Calcium: 63mg | Iron: 2mg

The post Herb Roasted Chicken & Veggies (Paleo, Keto & Whole30) appeared first on Healy Eats Real.

This “5 Best Superfoods to Get You Through Fall & Winter” post is sponsored by iHerb, but I only recommend products and services that I have personally tried and believe are of value to my readers. All opinions in this post are my own.

These five best superfoods will help you get through fall and winter happier, healthier and more energized! Each superfood is simple to include in your diet and chock full of beneficial nutrients.

During fall and winter months the weather gets colder, the days get darker and shorter and we tend to stay inside more. All of this can lead to increased sickness, lack of vitamins, less physical activity and lack of energy. I decided to create this list of some of my favorite healthy superfoods that can help combat all of those fall and winter downsides.

Get A Discount On Your Superfoods, Supplements or Baking Supplies from iHerb!

When it comes to superfoods or supplements I usually order through iHerb. They also offer a ton of healthy keto and gluten free foods and baking supplies as well as natural skincare products too!

iHerb carries over 30,000 natural products and ships to over 180 countries. All orders are shipped from climate-controlled distribution centers to ensure the quality of products. iHerb also offers customer service 24 hours a day / 7 days a week in 10 different languages.

Customers can get a discount off their iHerb order by clicking here.

All of the best superfoods for fall and winter mentioned in this post are available on iHerb…

• Organic OM Reishi Mushroom Powder
• Vital Proteins Collagen Peptides
• Sea Snax Roasted Seaweed Snack
• Eden Foods Kombu
• Sea Tangle Kelp Noodles
• California Gold Matcha Green Tea Powder
• California Gold Nutrition Organic Spirulina Powder

Click here to get a discount on your iHerb order!

5 Best Superfoods to Get You Through Fall & Winter:

1. Medicinal Mushrooms

During the fall and winter months, it’s imperative to keep our immune systems strong and healthy. Enter medicinal mushrooms! These powerful fungi are one of the best immune boosters in addition to many other health supporting properties. The bonus is that they could not be easier to include in your diet even if you’re not a fan of mushrooms.

Thankfully some of the best medicinal mushrooms like reishi, lion’s mane or chaga come in powdered form which makes it super easier to throw into a smoothie, coffee drink, make into a tea or even bake into a treat!

I like this organic OM reishi mushroom powder which has no weird additives, just pure reishi mushroom. Medicinal mushrooms not only support immune health, but offer a whole host of other health benefits as well.

Here are some of the best health benefits of Reishi mushrooms:

• Support the immune system
• Aid in weight loss
• Support mental health
• Promote positive mood
• Promote good sleep
• Support focus

2. Collagen

Many people tend to be a little more sedentary in the colder fall and winter months because they’re not able to get outside as much. Less movement can affect joints and bone density.

Collagen makes up a significant portion of the protein in our bodies, but is not very commonly found in food that we usually eat. That’s why it’s especially great to take collagen in the colder months since it is such an important support for joints and bones. Collagen has been shown to help maintain strong cartilage. Collagen is also thought to reduce inflammation and support strong bones.

As the weather gets colder and dryer in fall and winter, our skin tends to suffer as well. Thankfully collagen helps skin hydration and elasticity.

One of the easiest ways to include more collagen in your diet is with powdered flavorless collagen. My favorite is Vital Proteins collagen peptides. I have at least 2 tbsp every day in my morning smoothie. It’s easy for the body to digest and dissolves in liquids so it’s simple to add to smoothies, coffee, baked goods, yogurt or oatmeal.

Here are some of the best health benefits of collagen:

• Supports healthy skin, nails and hair
• Promotes strong bones and joints
• Supports the digestive system and a healthy gut
• Aids in healthy muscles
• Supports a healthy heart

3. Seaweed

When the days get shorter in fall and winter we tend to stay inside more which can make us more sluggish and tired. Seaweed is rich in tyrosine and is one of the only natural plant-based forms of iodine and omega 3 fatty acids. These elements are important in supporting hormones that affect energy and metabolism.

Seaweed also contains an abundance of vitamins, minerals and antioxidants that support the immune system, heart health and gut health.

There are many different types of seaweed available including nori, wakame, kombu and a multitude of ways to eat it. Some of my favorite ways to enjoy seaweed is these Sea Snax Roasted Seaweed Snack or I also like to add Eden Foods Kombu or Sea Tangle Kelp Noodles to a big pot of soup.

Here are some of the best health benefits of Seaweed:

• Supports healthy thyroid function
• High in fiber
• May lower risk of heart disease
• May promote health blood sugar levels
• High in antioxidants, vitamins & minerals
• Iodine & tyrosine support healthy hormones

4. Matcha Green Tea

When the weather gets colder there’s nothing quite as cozy and soothing as a nice cup of tea. Plus it’s even better if that tea provides smooth energy as well as other health benefits. That’s why matcha green tea is such a perfect superfood for the fall and winter months.

Matcha is a powdered form of green tea with enhanced nutritional properties as a result of the growing process. It’s also very quick and easy to make; Just put a little bit of the powder in a mug and fill with hot water. You can even use the powder to bake into treats or to make a matcha latte.

Here are some of the best health benefits of Matcha:

• High in antioxidants which may lower risk of chronic disease
• Supports a healthy liver which helps flush out toxins
• Promotes a healthy brain and may aid in focus, attention and memory
• May reduce risk of certain cancers
• Promotes a healthy heart
• May support metabolism, energy and weight loss

5. Spirulina

Spirulina is an algae from the sea that is incredibly nutrient dense. It’s generally a perfect superfood to take any time of year, but during fall and winter your body may be more vulnerable to getting sick, so it’s a great time to include immune boosting foods with lots of vitamins and minerals.

Spirulina is notably high in an antioxidant called phycocyanin which helps to fight free radicals and has anti-inflammatory properties which may reduce risk of chronic diseases.

Spirulina comes in powder form which makes it easy to add to smoothies, yogurt, coffee or baked goods.

Here are some of the best health benefits of Spirulina:

• Supports heart and cardiovascular health
• May reduce risk of certain cancers
• May help maintain healthy blood pressure
• May help with allergies
• Supports muscle strength and physical endurance
• Promotes healthy blood sugar levels

Sources:

1. https://www.nature.com/articles/nrgastro.2015.137
2. https://www.ncbi.nlm.nih.gov/pubmed/19651243
3. https://pubmed.ncbi.nlm.nih.gov/22207209/
4. https://www.ncbi.nlm.nih.gov/pubmed/23949208
5. https://www.ncbi.nlm.nih.gov/pubmed/17076983
6. https://www.ncbi.nlm.nih.gov/pubmed/17076983
7. https://www.ncbi.nlm.nih.gov/pubmed/11071580
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3204293/
9. https://www.ncbi.nlm.nih.gov/pubmed/18794778/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465861/
11. https://www.ncbi.nlm.nih.gov/pubmed/26448271
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4538013/
13. https://www.ncbi.nlm.nih.gov/pubmed/28784536
14. https://www.ncbi.nlm.nih.gov/pubmed/11500915/
15. https://www.ncbi.nlm.nih.gov/pubmed/11470725
16. https://www.ncbi.nlm.nih.gov/pubmed/19597519
17. https://www.ncbi.nlm.nih.gov/pubmed/19299804
18. https://www.ncbi.nlm.nih.gov/pubmed/12639401
19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695150/
20. https://www.ncbi.nlm.nih.gov/pubmed/23754631
21. https://www.ncbi.nlm.nih.gov/pubmed/24324897
22. https://www.ncbi.nlm.nih.gov/pubmed/20010119
23. https://www.ncbi.nlm.nih.gov/pubmed/12639401

The post 5 Best Superfoods to Get You Through Fall & Winter appeared first on Healy Eats Real.

This ‘Top Foods Highest in Polyphenols’ post is sponsored by KaraMD, but I only recommend products and services that I have personally tried and believe are of value to my readers. 

Including foods highest in polyphenols in your diet is a great way to aid weight loss as well as support the brain, digestion and heart. Learn which foods and supplements contain the most polyphenols.

What are polyphenols?

Polyphenols are a compound that naturally occurs in certain foods, acting as an antioxidant and reducing damage from free radicals. Polyphenols are found in higher concentrations in foods like coffee, leafy greens, green tea, cocoa powder, and dark berries.

How do polyphenols support health?

Having a diet rich in polyphenols provides many health benefits, such as support for the brain, digestive system, metabolism and heart. While there are many foods that contain polyphenols, very few get a sufficient amount in their diet. In order to receive the incredible health benefits, you will want to ensure that your diet contains a good amount of polyphenols.

How do polyphenols work?

Polyphenols are a naturally occurring compound that neutralizes free radicals, helping to prevent damage to cells that could increase your risk of diabetes, heart disease, and cancer. They also have been shown to reduce inflammation, which can cause a number of chronic illnesses.

There are thousands of types of polyphenols, which are broken down into 4 main groups; phenolic acids, flavonoids, polyphenolic amides, and other. Each of the types of polyphenols are found in a variety of foods and can also be taken in supplement form to ensure you are getting the necessary amount for top health benefits.

Health benefits of polyphenols include:

• The potential to support healthy blood sugar levels.
• The possible reduction of heart disease risk.
• Potential reduction in cancer risk.
• The potential to prevent blood clots.
• The promotion of a healthy brain.
• Aid in proper digestion.

Where are polyphenols found in food?

Ensuring that you have plenty of polyphenols in your diet is key for optimal health and wellness. Here is a list of foods to include in your diet that will help you gain the health benefits of polyphenols:

Vegetables:

• artichokes
• asparagus
• broccoli
• carrots
• endives
• potatoes
• red chicory
• red lettuce
• red and yellow onions
• spinach
• shallots

Fruits:

• apples
• acai
• black chokeberries
• black and red currants
• black elderberries
• black grapes
• blackberries
• blueberries
• cherries
• grapes
• grapefruit
• lemon
• apricots
• peaches
• pears
• pomegranate
• plums
• raspberries
• strawberries

Nuts and seeds:

• almonds
• chestnuts
• hazelnuts
• flax seeds
• pecans
• walnuts

Gluten-Free Grains:

• oats

Legumes:

• black beans
• white beans

Herbs and spices:

• caraway
• celery seed
• cinnamon
• cloves
• cumin
• curry powder
• dried basil
• dried marjoram
• dried parsley
• dried peppermint
• dried spearmint
• lemon verbena
• Mexican oregano
• rosemary
• sage
• star anise
• thyme

Other:

• black tea
• capers
• cocoa powder
• coffee
• dark chocolate
• ginger
• green tea
• olives and olive oil
• rapeseed oil
• red wine
• vinegar

KaraMD Revive Reds – A Polyphenol Supplement

Not everyone is going to get the essential amount of polyphenols in their diet from their foods mostly because todays foods are so nutrient deficient.Take oranges for example. Before the industrial revolution oranges were believed to have 250mg of Vitamin C. Todays oranges top out at around 50-70mg of Vitamin C.

To ensure you’re getting the most optimal health benefits from polyphenols, you can take a natural, quality, Non-GMO polyphenol supplement.

KaraMd Revive Reds is a polyphenol supplement that is specially formulated to help the body’s natural processes in order to increase energy throughout the day, as well as deliver incredible health benefits. And it really works. You just take a serving or two a day, mix it in water as a drink and move on. Any polyphenols you get from food now become a bonus. Most people report having more energy during the day, find losing weight less of a challenge AND you get the amazing health benefits of polyphenols.

This high-antioxidant polyphenol blend includes a combination of superfruits and rare berries, containing some of the world’s most well-known nutrients. Take your Revive Reds as part of your day’s health regimen to restore your energy, combat free radicals, and reduce inflammation.

The post Top Foods Highest in Polyphenols (And why you need them in your diet) appeared first on Healy Eats Real.

These gluten free zucchini fritters with bacon are a flavorful savory and crispy delight! They even have a little kick with the optional addition of chilis.

Why I love this recipe

• These gluten free zucchini fritters are easy and quick. The only time consuming step is setting aside the zucchini to bring out the liquid.
• One great thing about this recipe is that you can tailor it to suit your preferences. I chose dried oregano, cayenne pepper and one dried chili to season the fritters. But you can try onion and garlic powder or other dried herbs.
• I chose to use avocado oil to fry them since its a great healthy high heat oil to use for frying. Learn more about my healthy cooking oil choices here.
• The fritters look great and you can serve them as an appetizer with sour cream, hummus or my delicious paleo ranch! It would also go great as a side dish together with some grilled meat. This is a perfect party finger food as well…for more healthy party food ideas check out my post with over 100 recipes!
• It’s paleo, gluten-free and keto. No wheat flour or any other grain flour is necessary for these zucchini fritters. Coconut flour and tapioca flour will do the trick. Only 1 net carb per serving!

Gluten free zucchini fritters recipe tips

• If you are making this dish for kids or people who don’t like spicy things, just omit the chilies.
• Make sure you allow the salted grated zucchini to sit aside for 30 minutes to release all the liquid and then squeeze out as much liquid out as you can. If you skip this step, the fritters will be mushy rather than crispy.
• You can swap the bacon for any other sliced pork (like prosciutto).
• Don’t make your fritters too big. If they’re smaller they’ll be easier to flip and crispier. The thinner they are the crispier they will be as well.

How to make these gluten free zucchini fritters

Grate the zucchini with a regular grate or with the grate insert on a food processor. Place the grated zucchini in a sieve. Sprinkle the salt and stir a bit. Set aside for about 30 minutes.

Place the grated zucchini on cheesecloth or a thin dish towel, wrap it and squeeze out as much moisture as you can. Set aside. Cook the bacon in a large skillet on medium heat until crispy.

Place the zucchini in a large bowl. Add the coconut flour, tapioca starch, oregano, cayenne, dried chili, salt and pepper.

Mix well. Stir in the beaten egg. Then add the bacon and mix again.

Heat the avocado oil on medium heat in a large skillet. Once the oil is hot, spoon small dollops of batter into the pan and flatten a bit. Cook for about 3-4 minutes on one side, then flip in and cook another 3-4 minutes or until each side is golden-brown.

Place cooked fritters on a paper towel to keep the crispiness. Leave the fritters to cool a bit before serving.

Did you like Gluten Free Zucchini Fritters with Bacon (Paleo & Keto)? Don’t forget to rate the recipe and leave me a comment below. You can also follow me on Facebook, Instagram, Pinterest!

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Gluten Free Zucchini Fritters with Bacon (Paleo & Keto)

These gluten free zucchini fritters with bacon are a flavorful savory and crispy delight! They even have a little kick with the optional addition of chilis. 

Course Appetizer, Side Dish

Cuisine American

Keyword gluten free fritters

Prep Time 10 minutes

Cook Time 20 minutes

Resting Time 30 minutes

Total Time 1 hour

Servings 14 fritters

Calories 60kcal

Author Madalina Voicu

Ingredients

• 2 zucchinis grated
• 4 slices bacon or prosciutto chopped
• 2 tbsp coconut flour
• 1 tbsp tapioca starch
• 1 egg lightly beaten
• 1 tsp dried oregano
• 1 dried chili
• 1/2 tsp salt
• 1/4 tsp cayenne pepper
• 1/4 tsp freshly ground pepper
• 1-3 tbsp avocado oil

Instructions

• Grate the zucchini with a regular grate or with the grate insert on a food processor. Place the grated zucchini in a sieve. Sprinkle the salt and stir a bit. Set aside for about 30 minutes.
• Place the grated zucchini on cheesecloth or a thin dish towel, wrap it and squeeze out as much moisture as you can. Set aside.
• Cook the bacon in a large skillet on medium heat until crispy.
• Place the zucchini in a large bowl. Add the coconut flour, tapioca starch, oregano, cayenne, dried chili, salt and pepper. Mix well. Stir in the beaten egg. Then add the bacon and mix again.
• Heat the avocado oil on medium heat in a large skillet. Once the oil is hot, spoon small dollops of batter into the pan and flatten a bit. Cook for about 3-4 minutes on one side, then flip in and cook another 3-4 minutes or until each side is golden-brown.
• Work in batches. Add some more avocado oil if necessary.
• Place cooked fritters on a paper towel to keep the crispiness. Leave the fritters to cool a bit before serving.

Notes

• If you are making this dish for kids or people who don't like spicy things, just omit the chilies.
• Make sure you allow the salted grated zucchini to sit aside for 30 minutes to release all the liquid and then squeeze out as much liquid out as you can. If you skip this step, the fritters will be mushy rather than crispy.
• You can swap the bacon for any other sliced pork (like prosciutto).
• Don't make your fritters too big. If they're smaller they'll be easier to flip and crispier. The thinner they are the crispier they will be as well.

Nutrition

Serving: 1fritter | Calories: 60kcal | Carbohydrates: 2g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 16mg | Sodium: 134mg | Potassium: 90mg | Fiber: 1g | Sugar: 1g | Vitamin A: 97IU | Vitamin C: 5mg | Calcium: 9mg | Iron: 1mg

The post Gluten Free Zucchini Fritters with Bacon (Paleo & Keto) appeared first on Healy Eats Real.

This turkey and veggie baked frittata recipe is the perfect breakfast or brunch favorite. It’s bursting with fresh flavors and packed with protein!

This is one of my favorite things to make when tomatoes and basil are in season and are so fresh and fragrant. This frittata would go perfectly with some healthy paleo applesauce muffins or easy almond flax bread for a fun breakfast or brunch!

Why I love this recipe

• The combination of fresh basil, juicy tomatoes and rich eggs create a delicious dish packed with dynamic flavors.
• This turkey and veggie baked frittata recipe is a great dish to bring to a potluck. It tastes great served hot or cold and it travels well.
• Many frittata recipes are loaded with dairy and cheese. This one is special for those who are dairy-free or lactose intolerant.
• This recipe can easily be customized. You can swap out the veggies listed for ones you have on hand.

Recipe Tips

• You can swap out the ground turkey for ground beef or broken up chicken sausage, but it will slightly alter the flavor.
• If you’re keto you can substitute almond milk for whole milk. I wouldn’t use coconut milk for this since it will alter the flavor too much.
• You can switch the veggies for ones you have on hand. For example, use bell peppers instead of zucchini or baby kale instead of baby spinach. I do recommend keeping the basil and tomatoes for the rich flavors. You can even add in feta cheese for more flavor or a dairy-free cheese.
• This will last for about 5-7 days in the refrigerator.

How to Make this Turkey & Veggie Baked Frittata Recipe

Start by pre-heating the oven to 415°F. Dice the onions and chop the zucchini into uniform slices. Slice the cherry tomatoes in half. Set veggies aside. Add 1 tbsp refined coconut oil to a large pan on medium-high heat until the oil is hot. Add chopped onions to the pan and cook, stirring occasionally until the onions have started to cook and brown a little (about 2-4 minutes).

Add in the ground turkey, then add in 1 tsp salt, 1 tsp pepper and 1 tbsp garlic powder and mix. Allow to cook, stirring every couple minutes until it has browned and cooked through (about 5-10 minutes).

Once the turkey has cooked through, set aside the turkey and onion mixture in a bowl.

Keep the heat at medium-high and add the sliced zucchini and cherry tomatoes. Let them cook on one side for a couple minutes until the zucchini has a slight golden brown on it, then mix them and cook for another couple of minutes. Add in the basil and spinach and stir until the greens have wilted and cooked down. Turn off the heat.

Add the veggie mixture to the bowl with the turkey. Grease a 9×13 glass baking dish or a 12 inch cast iron skillet. Add whisked eggs, milk and 1 tsp salt and pepper to the bowl with the turkey and veggies and mix together thoroughly.

Pour mixture into baking dish or cast iron skillet.

Bake at 415°F for 20-25 mins or until the eggs are cooked through.

Did you like Turkey & Veggie Baked Frittata Recipe (Paleo & Keto)? Don’t forget to rate the recipe and leave me a comment below. You can also follow me on Facebook, Instagram, Pinterest!

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Turkey & Veggie Frittata Recipe (Paleo & Keto)

This turkey and veggie baked frittata recipe is the perfect breakfast or brunch favorite. It's bursting with fresh flavors and packed with protein!

Course Breakfast, Brunch, Main Course

Cuisine American, French

Keyword Baked Frittata

Prep Time 25 minutes

Cook Time 25 minutes

Total Time 50 minutes

Servings 12 servings

Calories 137kcal

Author Hannah Healy

Ingredients

• 1 tbsp refined coconut oil (or other cooking oil) + extra for greasing the pan
• 12 eggs
• 1 zucchini
• 1 tbsp Garlic powder
• 1 lb ground turkey
• 1 cup cherry tomatoes
• 1 bunch Basil
• 2 cups baby spinach
• 1 cup chopped onions (about 1 medium onion)
• 1/2 cup unsweetened almond milk (or any other type of milk)
• 2 tsp sea salt
• 2 tsp black pepper

Instructions

• Pre-heat the oven to 415°F.
• Dice the onions. Slice the zucchini into uniform sizes. Slice the cherry tomatoes in half.
• Add 1 tbsp refined coconut oil to a large pan on medium-high heat until the oil is hot. Add chopped onions to the pan and cook, stirring occasionally until the onions have started to cook and brown a little (about 2-4 minutes).
• Add in the ground turkey, then add in 1 tsp salt, 1 tsp pepper and 1 tbsp garlic powder and mix. Allow to cook, stirring every couple minutes until it has browned and cooked through (about 5-10 minutes).
• Once the turkey has cooked through, set aside the turkey and onion mixture in a bowl
• Keep the heat at medium-high and add the sliced zucchini and cherry tomatoes. Let them cook on one side for a couple minutes until the zucchini has a slight golden brown on it, then mix them and cook for another couple of minutes. Add in the basil and spinach and stir until the greens have wilted and cooked down. Turn off the heat.
• Add the veggie mixture to the bowl with the turkey.
• Grease a 9x13 glass baking dish or a 12 inch cast iron skillet.
• Add whisked eggs, milk and 1 tsp salt and pepper to the bowl with the turkey and veggies and mix together thoroughly. Pour mixture into baking dish or cast iron skillet.
• Bake at 415°F for 20-25 mins or until the eggs are cooked through.

Notes

• You can swap out the ground turkey for ground beef or broken up chicken sausage, but it will slightly alter the flavor. 
• If you're keto you can substitute almond milk for whole milk. I wouldn't use coconut milk for this since it will alter the flavor too much.
• You can switch the veggies for ones you have on hand. For example, use bell peppers instead of zucchini or baby kale instead of baby spinach. I do recommend keeping the basil and tomatoes for the rich flavors. You can even add in feta cheese for more flavor or a dairy-free cheese. 
• This will last for about 5-7 days in the refrigerator.

Nutrition

Serving: 1slice | Calories: 137kcal | Carbohydrates: 4g | Protein: 15g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 184mg | Sodium: 491mg | Potassium: 303mg | Fiber: 1g | Sugar: 2g | Vitamin A: 844IU | Vitamin C: 8mg | Calcium: 53mg | Iron: 1mg

The post Turkey & Veggie Baked Frittata Recipe (Paleo & Keto) appeared first on Healy Eats Real.

This ‘Healthy Protein Packed Breakfast for Father’s Day’ post is sponsored by iHerb, but I only recommend products and services that I have personally tried and believe are of value to my readers. All opinions in this post are my own.

A special Father’s day breakfast with protein packed sugar free pancakes and granola is the perfect way to combine quality time with a delicious yet healthy meal!

If you’re like me, you sometimes struggle to come up with creative ideas for a good Father’s day present. I know that with my Dad he always values experiences and thoughtfulness over actual material things, so he loves things like home-cooked meals or a freshly baked cake.

Why I love this Father’s Day Breakfast

• The best part is that this whole breakfast is super easy to make. It took me less than 30 minutes to whip up and involved very minimal dishes. I only had to add water to the Pancake Mix.
• If your dad is health conscious, has diabetes or is gluten free or sugar free this is the perfect breakfast. Or if you’re trying to keep him healthy but want to treat him with a fun and special breakfast this is a great choice!
• The pancakes are protein packed but gluten free and sugar free. The maple syrup is sugar free and low glycemic.
• The granola is high protein, low carb and grain-free. The coffee is organic or if he doesn’t do coffee there’s a super tasty chicory coffee substitute that is my favorite! I drink it all the time since I’m sensitive to caffeine. You can combine either the regular coffee or the chicory coffee with superfood collagen dairy-free coconut coffee creamer !

Give Dad a Breakfast Gift Basket or Make Breakfast for Dad!

I love how this present can be a healthy breakfast gift basket for Dad or you can use it to easily make a fun, healthy, hearty and delicious breakfast to enjoy along with your dad!

Get A Discount On Your Supplements, Skincare or Baking Supplies from iHerb!

Even though I often order my supplements and herbs from iHerb, many don’t know that they also carry lots of specialty healthy paleo and gluten free foods and baking supplies as well as natural skincare products too!

I got all of my supplies for this healthy Father’s day breakfast from iHerb!

iHerb carries over 30,000 natural products and ships to over 150 countries. All orders are shipped from climate-controlled distribution centers to ensure the quality of products. iHerb also offers customer service 24 hours a day / 7 days a week in 10 different languages.

Customers can get a discount off their iHerb order by clicking here.

All of the healthy Father’s day breakfast ingredients that I used for this recipe are available on iHerb…

• FlapJacked Gluten Free Pancake Mix
• Pyure Sugar Free Maple Syrup
• Julian Bakery Paleo Granola
• Equal Exchange Organic Coffee
• Teeccino Organic Chicory Herbal ‘Coffee’
• California Gold Nutrition Collagen Coconut Creamer

Click here to get a discount on your iHerb order!

How to Make this Healthy Protein Packed Father’s Day Breakfast

Gather your father’s day breakfast supplies including pancake mix, granola, maple syrup, coffee (or herbal coffee) and creamer.

Start heating a skillet on medium heat and put in 1/2 tbsp coconut oil. Spread the oil evenly once it’s melted.

Combine 2 cups of FlapJacked gluten free pancake mix with 1 ⅓ cups water or almond milk. Combine with a stick blender or electric beater until smooth.

If you feel the heat coming off the skillet when you hover your hand closely over the surface of it, then it’s ready. If it starts smoking, the heat may be too high. Place your desired sizes of batter in the pan (I did a little less than 1/4 cup of batter for each pancake). Don’t place the pancakes too close together.

Let it cook on one side until you see some bubbles forming and the edges start to look a little dry (about 3 minutes). Flip the pancake and cook for a couple minutes until golden brown. Repeat these steps adding more coconut oil to the pan in between as needed until all the batter is gone.

Place some granola in a bowl by itself or with almond milk.

Brew the coffee or the chicory coffee and add the coconut creamer, then put it all together and bring it to Dad for a special Father’s Day breakfast!

Did you like Healthy Protein Packed Father’s Day Breakfast (Gluten-Free & Sugar-Free)? Don’t forget to rate the recipe and leave me a comment below. You can also follow me on Facebook, Instagram, Pinterest!

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FlapJacked Gluten Free Pancakes

These protein packed sugar free pancakes are fluffy and tasty without sacrificing health!

Course Breakfast

Cuisine American

Keyword gluten free pancakes

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Servings 2 people

Calories 420kcal

Author Hannah Healy

Ingredients

• 2 Cups FlapJacked Gluten Free Pancake Mix
• 1 ⅓ Cup Water or Unsweetened Almond Milk
• 1-2 tbsp Refined Coconut Oil (or preferred cooking oil)
• 1/4 cup Pyure Sugar-Free Maple Syrup

Instructions

• Start heating a skillet on medium heat and put in 1/2 tbsp coconut oil. Spread the oil evenly once it's melted.
• Combine 2 cups of FlapJacked gluten free pancake mix with 1 ⅓ cups water or almond milk. Combine with a stick blender or electric beater until smooth.
• If you feel the heat coming off the skillet when you hover your hand closely over the surface of it, then it's ready. If it starts smoking, the heat may be too high.
• Place your desired sizes of batter in the pan (I did a little less than 1/4 cup of batter for each pancake). Don't place the pancakes too close together.
• Let it cook on one side until you see some bubbles forming and the edges start to look a little dry (about 3 minutes). Flip the pancake and cook for a couple minutes until golden brown. Repeat these steps adding more coconut oil to the pan in between as needed until all the batter is gone.

Notes

• People always say that sometimes you have to throw out the first pancake because it's usually a tester and doesn't turn out as good as the others. I've found that the secret to a great 1st pancake is to make sure the pan is properly pre-heated. People often put the batter on when the pan isn't hot enough yet. Heat the pan on medium heat for a few minutes until you feel the heat when you put your hand closely over the pan without touching it.
• Nutrition facts below are for 1 serving (half of this entire recipe) of pancakes made with water. Does not include maple syrup. 

Nutrition

Calories: 420kcal | Carbohydrates: 50g | Protein: 40g | Fat: 8g | Fiber: 10g | Sugar: 14g

The post Healthy Protein Packed Father’s Day Breakfast (Gluten-Free & Sugar-Free) appeared first on Healy Eats Real.

This ‘How Vitamin Deficiency Causes Fatigue’ post is sponsored by Let’s Get Checked, but I only recommend products and services that I have personally tried and believe are of value to my readers. All opinions in this post are my own.

Vitamin deficiency can cause so many symptoms– including fatigue, depression and hair loss–that are often confused for other issues.

Constant fatigue and tiredness is a problem so many people have these days. Of course it can be caused by lack of sleep or too much stress, but one cause for fatigue that is less commonly known is vitamin deficiency.

Vitamin deficiency can cause other issues like depression, lowered immune system and hair loss…

Having low vitamin D can contribute to depression. Since many of us get vitamin D from the sun, we can get depression in winter months when sunshine is scarce and we are therefore getting less vitamin D. Supplementing with vitamin D during winter months or if you live in a cloudy area can help. I tend to notice that I feel more depressed during winter months, so I make sure to supplement with Vitamin D and notice that it’s very helpful.

Three key vitamins that are known to cause fatigue if they are in low supply are folate, vitamin b12 and vitamin D.

I recently got these three vitamins tested by Let’s Get Checked so I wanted to share how vitamin deficiency can really take a toll on your health.

Below are some additional symptoms of vitamin deficiencies:

Folate (folic acid) deficiency symptoms:

• weakness
• fatigue
• gray hair
• anemia
• irritability
• shortness of breath
• reduced sense of taste

B12 deficiency symptoms:

• Fatigue
• Weakness
• depression
• dementia
• Jaundice
• pins and needle sensations
• mouth ulcers
• dizziness
• blurred vision
• fever

Vitamin D Deficiency Symptoms:

• Depression
• Anxiety
• Hair loss
• Lowered immune system
• Fatigue
• Back/bone pain
• muscle pain

How do you know if you have a vitamin deficiency?

Although you may start to show symptoms if you have a vitamin deficiency, it can be confusing because the symptoms–fatigue, back pain, hair loss, depression, anxiety– could be caused by something other than vitamin deficiency.

This is where testing comes in as an important tool to know what’s going on in your body and how best to treat it.

That’s why I love Let’s Get Checked because they offer simple and easy at-home testing with quick results. No need to go to a doctor’s office.

My experience testing my vitamins with Let’s Get Checked

I loved how quick and easy it was to get my vitamin levels checked with Let’s Get Checked.

They sent the vitamin testing package with all the supplies and directions. I registered my test online. For the vitamin test, they provide small lancets similar to a blood sugar check. I cleaned my finger and sanitized it with the wipe provided, then I pricked my finger with the lancet and put the blood droplets into the provided vial. Then I sealed the vial, put it in the provided bag with the stamped envelope and put it in the mailbox.

Once the results were ready I got an email notification. I logged onto my account and was able to see the results online.

I was happy to see that my levels of folate and vitamin D were within the normal range. It did say that my b12 was a little high. I asked my nutritionist about this and she said that if you are taking a daily multivitamin with b12 in it then it will usually show up as high on tests, but it’s nothing to worry about.

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Sources:

• https://articles.mercola.com/sites/articles/archive/2018/07/16/symptoms-of-vitamin-b-complex-deficiency.aspx
• https://www.healthline.com/nutrition/vitamin-b12-deficiency-symptoms#section6
• https://www.merckmanuals.com/home/disorders-of-nutrition/vitamins/folate-deficiency
• https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms#section9
• https://chriskresser.com/why-b12-deficiency-is-significantly-underdiagnosed/https://articles.mercola.com/sites/articles/archive/2018/07/16/symptoms-of-vitamin-b-complex-deficiency.aspx

The post How Vitamin Deficiency Causes Fatigue appeared first on Healy Eats Real.

These chili spiced air fryer chicken drumsticks are crispy, juicy and flavorful with a kick. They can be made quickly for an easy keto lunch or dinner.

Why I love this recipe:

• The best part of this recipe is the crispy skin and the juicy meat on the chicken…all without frying it in oil! The chili spices add so much flavor and depth to it as well.
• I love that this recipe involves very minimal effort. You just toss the drumsticks in a bit of oil, add the spices, then air fry it for less than 20 minutes. Super easy and delicious!
• These drumsticks are a great healthy alternative to fried chicken. It’s also keto and paleo friendly!

Chili spiced air fryer chicken drumsticks recipe tips:

• If you’re sensitive to spicy foods omit the cayenne pepper. The chipotle and chili powder are very mildly spicy. The chili flakes are medium spicy.
• I like to use avocado oil in this recipe because it’s a healthy oil that is liquid at room temperature that’s great to use for high heat cooking. You can use any liquid high heat oil in place of avocado oil. See my list of healthy oils here. I would not recommend canola oil or vegetable oil since they are unhealthy oils.
• Cooking time may vary depending on your air fryer. I used the Ninja Foodi Grill. For me it took about 17 minutes, but it could be anywhere from 15-25 minutes depending on your machine. To be safe it’s best to use a meat thermometer and make sure that the internal temperature is 165°F when it’s done.
• These can be kept in the refrigerator for about 3-4 days. To reheat from the refrigerator, put in the air fryer at 350°F for about 10-20 minutes checking periodically until it’s warm.

How to make these chili spiced air fryer chicken drumsticks:

Start by pre-heating the air fryer to 390°F if necessary for your specific model. Put the chicken into a bowl and gather your oil and spices.

Toss the chicken with oil and coat evenly. Then sprinkle the spices over it and mix until coated evenly.

Once the air fryer is ready, add the drumsticks to the air fryer basket and make sure the chicken has enough space around it to cook evenly.

Cook for about 9 minutes, then turn halfway through and cook the remaining 8 minutes or until the internal temperature of the chicken reaches 165°F. When it’s done remove it from the air fryer and allow to cool a few minutes before eating.

Did you like Easy Chili Spiced Air Fryer Chicken Drumsticks (Keto & Paleo)? Don’t forget to rate the recipe and leave me a comment below. You can also follow me on Facebook, Instagram, Pinterest!

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Easy Chili Spiced Air Fryer Chicken Drumsticks (Keto & Paleo)

These chili spiced air fryer chicken drumsticks are crispy, juicy and flavorful with a kick. They can be made quickly for an easy keto lunch or dinner.

Course Main Course

Cuisine American

Keyword air fryer chicken, Chicken drumsticks

Prep Time 10 minutes

Cook Time 17 minutes

Total Time 27 minutes

Servings 8 servings

Calories 198kcal

Author Hannah Healy

Ingredients

• 2 lbs. Chicken drumsticks
• 1 tbsp avocado oil
• 1/2 tsp sea salt
• 1/4 tsp pepper
• 1/4 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp paprika
• 1/2 tsp chili flakes
• 1 tsp chipotle powder or chili powder
• 1/4 tsp cayenne pepper optional- for hotter spice

Instructions

• If necessary preheat the air fryer to 390°
• While it's preheating put the drumsticks in a bowl and drizzle with avocado oil. Mix to coat evenly.
• In a separate bowl combine all remaining spice ingredients and mix.
• Evenly sprinkle spice mixture over all sides of the chicken.
• Once the grill has preheated open the top and place the drumsticks inside. Leave room so the chicken isn’t crowded to get an even cook and close the lid. Set the time for a total of 17 minutes.
• Cook for 9 minutes, then flip the chicken with a utensil. Cook another 8 minutes and check the chicken to make sure the internal temperature has reached 165°. If not fully cooked yet, check every 3-5 minutes until it has an internal temperature of 165°.
• Remove from the grill and let cool before eating.

Notes

• If you're sensitive to spicy foods omit the cayenne pepper. The chipotle and chili powder are very mildly spicy. The chili flakes are medium spicy.
• I like to use avocado oil in this recipe because it's a healthy oil that is liquid at room temperature that's great to use for high heat cooking. You can use any liquid high heat oil in place of avocado oil. See my list of healthy oils here. I would not recommend canola oil or vegetable oil since they are unhealthy oils.
• Cooking time may vary depending on your air fryer. I used the Ninja Foodi Grill. For me it took about 17 minutes, but it could be anywhere from 15-25 minutes depending on your machine. To be safe it's best to use a meat thermometer and make sure that the internal temperature is 165°F when it's done.
• These can be kept in the refrigerator for about 3-4 days. To reheat from the refrigerator, put in the air fryer at 350°F for about 10-20 minutes checking periodically until it's warm.

Nutrition

Serving: 1drumstick (roughly) | Calories: 198kcal | Carbohydrates: 1g | Protein: 20g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 104mg | Sodium: 270mg | Potassium: 258mg | Fiber: 1g | Sugar: 1g | Vitamin A: 251IU | Calcium: 11mg | Iron: 1mg

The post Easy Chili Spiced Air Fryer Chicken Drumsticks (Keto & Paleo) appeared first on Healy Eats Real.

This easy butternut squash soup recipe can be made in about 25 minutes with a few simple ingredients. It’s rich, creamy, comforting and warm with a little bit of spice!

Why I love this recipe:

• This recipe is super quick and easy to make! You can have it ready in about 20-30 minutes.
• It’s naturally paleo and whole30 friendly and can be made vegan as well!
• It’s a really healthy and comforting meal for cold days. The bone broth adds protein, minerals and gelatin/collagen to support a healthy gut, immune system and good skin, hair and nails.
• The chili flakes add a little heat and flavor without making it too spicy.

Easy Butternut Squash Soup Recipe tips:

• I used frozen cubed butternut squash for this recipe which made it even faster and easier. You can also use canned butternut squash or a fresh butternut squash.
• If you want to use fresh butternut squash I’ve found that the easiest way to cook a butternut squash is to just cook it whole in the oven. Set the oven to 400°F, put the butternut squash whole in the oven on a baking sheet lined with parchment paper and cook it until it’s soft (you can easily pierce it with a fork). It takes about 30-60 minutes depending on the size of the squash. Then let it cool, cut it open lengthwise, remove the inner seeds and membrane, cut off the outer layer, then it’s ready to go!
• 2 lbs. of cubed butternut squash is roughly 3 cups. 1 medium sized butternut squash will yield about this much (2 lb. or 3 cups).
• Real homemade chicken bone broth adds wonderful flavor and lots of nutrient density to this recipe. You can find my recipe for homemade bone broth here. You can also use vegetable broth for a vegan alternative. See my homemade veggie broth here.
• I used an immersion blender for this recipe which makes it easy to puree soups while they’re hot. If you don’t have an immersion blender, you can use a regular blender, but make sure you allow the soup to cool to lukewarm before you transfer it to the blender.
• I’ve found that the soup will last for about 5-7 days in the refrigerator. It can also be frozen for longer storage. I usually freeze it in a jar, but make sure you allow the soup to fully cool before you put it in the jar to prevent the glass from breaking. Also make sure to leave about 2 inches of room at the top of the jar before freezing since the soup will expand in the freezer. It will usually last in the freezer for about 2-3 months.

How to make this easy butternut squash soup:

Gather your ingredients including bone broth, butternut squash, spices and butter or oil.

Add all ingredients into a medium/large pot and mix. Cover and bring to a boil on high heat. Once it has started to boil, bring down to low heat, cover and let simmer until the butternut squash is soft (about 15 minutes). Then turn off the heat.

Use an immersion blender to puree the soup.  If you’re using a regular blender, wait for the soup to cool to lukewarm, then transfer to the blender and puree.

Top with yogurt or sour cream and enjoy!

Did you like Easy Butternut Squash Soup Recipe (Paleo, Whole30 & Vegan)? Don’t forget to rate the recipe and leave me a comment below. You can also follow me on Facebook, Instagram, Pinterest!

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Easy Butternut Squash Soup Recipe (Paleo & Vegan)

This easy butternut squash soup recipe can be made in about 25 minutes with a few simple ingredients. It's rich, creamy, comforting and warm with a little bit of spice!

Course Appetizer, Main Course, Soup

Cuisine American

Keyword butternut squash soup, vegan soup recipe

Prep Time 10 minutes

Cook Time 15 minutes

Servings 4 servings

Calories 180kcal

Author Hannah Healy

Equipment

• Immersion blender or regular blender

Ingredients

• 2 lb butternut squash cubed (about 3 cups)
• 2 cup chicken bone broth or vegetable broth for vegan
• 2 tbsp butter or refined coconut oil for vegan
• 2 tsp sea salt
• 2 tsp garlic powder
• 2 tsp onion powder
• 2 tsp Italian herb seasoning
• 1 tsp pepper
• 1 tsp chili flakes (optional)

Instructions

• Put the butternut squash in a medium-large pot (I used frozen cubed butternut squash. See the recipe notes below on how to prepare from fresh butternut squash).
• Add in the remaining ingredients-- broth, spices and butter or oil. Mix together.
• Turn onto high heat, cover and bring to a boil. Once it has started to boil, turn the heat to low and allow to simmer covered until the butternut squash is soft (about 15 minutes).
• Once the butternut squash is soft and can easily be mushed with a fork, turn off the heat. Use an immersion blender to puree together. If you are using a regular blender, allow the soup to cool until it is lukewarm, then transfer to the blender and puree.
• Top with yogurt or sour cream and enjoy!

Notes

• I used frozen cubed butternut squash for this recipe which made it even faster and easier. You can also use canned butternut squash or a fresh butternut squash.
• If you want to use fresh butternut squash I've found that the easiest way to cook a butternut squash is to just cook it whole in the oven. Set the oven to 400°F, put the butternut squash whole in the oven on a baking sheet lined with parchment paper and cook it until it's soft (you can easily pierce it with a fork). It take about 30-60 minutes depending on the size of the squash. Then let it cool, then cut it open lengthwise, remove the inner seeds and membrane, cut off the outer layer, then it's ready to go!
• 2 lbs. of cubed butternut squash is roughly 3 cups. 1 medium sized butternut squash will yield about this much (2 lb. or 3 cups).
• Real homemade chicken bone broth adds wonderful flavor and lots of nutrient density to this recipe. You can find my recipe for homemade bone broth here. You can also use vegetable broth for a vegan alternative. See my homemade veggie broth here.
• I used an immersion blender for this recipe which makes it easy to puree soups while they're hot. If you don't have an immersion blender, you can use a regular blender, but make sure you allow the soup to cool to lukewarm before you transfer it to the blender.
• I've found that the soup will last for about 5-7 days in the refrigerator. It can also be frozen for longer storage. I usually freeze it in a jar, but make sure you allow the soup to fully cool before you put it in the jar to prevent the glass from breaking. Also make sure to leave about 2 inches of room at the top of the jar before freezing since the soup will expand in the freezer. It will usually last in the freezer for about 2-3 months.
• Nutrition facts below are for 1 serving which is 1/4 of the full recipe. 

Nutrition

Calories: 180kcal | Carbohydrates: 29g | Protein: 7g | Fat: 6g | Saturated Fat: 4g | Cholesterol: 15mg | Sodium: 1269mg | Potassium: 829mg | Fiber: 5g | Sugar: 5g | Vitamin A: 24286IU | Vitamin C: 48mg | Calcium: 113mg | Iron: 2mg

The post Easy Butternut Squash Soup Recipe (Paleo, Whole30 & Vegan) appeared first on Healy Eats Real.

This gluten free matzo recipe is the perfect crispy companion to your passover meal! It’s a quick and easy recipe with only 3 ingredients including oat flour.

If you aren’t familiar with it, matzo (or matzah) is basically unleavened bread that is commonly eaten during the Jewish Passover holiday. You can eat matzo crackers or matzo balls. This is a recipe for matzo crackers. Passover is a holiday that allows us to pass on the story of our ancestors’ escape from slavery during ancient times.

Did you know that it’s actually a mitzvah to eat matzo during passover? A mitzvah is a commandment or a good deed.

In order for your matzo-eating to be a mitzvah, the matzo has to be made from one of the 5 grains including wheat, spelt, rye, barley or oats. Since oats are the only one in that group that can be gluten-free…that’s what I’m using for this gluten free matzo recipe! You also have to get the matzah dough in the oven within 18 minutes of when the flour touches the water.

It is possible to get the dough in the oven within 18 minutes, but make sure you pre-heat the oven and get everything ready beforehand to save time. You may also want to omit cutting the dough into rectangles and pressing on the fork dots to get it in the oven within 18 minutes.

I do want to mention, that if it is important for you to be legitimately kosher for passover or you want to make this from someone who is kosher for passover, you’ll also have to make sure that your kitchen is kosher and that you are using the right utensils. This is usually a very involved process, so make sure you check with the right people to be sure. I’m also not sure if the oat flour is legitimately kosher for passover. The oat flour is kosher, but I don’t know if it has come in contact with moisture before it made it’s way to me.

I did the best I could for my Passover matzo and for me, that’s good enough.

You can also make matzo meal out of these crackers if you blend the crackers in a food processor after making them!

What I love about this Gluten Free Matzo Recipe

• It’s super simple and easy to make. There are just 3 simple ingredients: oat flour, water and sea salt!
• The flavor of the oats and salt are simple but satisfying. This gluten free matzo makes a perfect vehicle for toppings like avocado and salt, almond butter and cinnamon or any other combos you can think of!
• It fulfills the mitzvah of passover to eat matzo made with one of the 5 grains (wheat, spelt, rye, barley or oats).

Did you like Gluten Free Matzo Recipe? Don’t forget to rate the recipe and leave me a comment below. You can also follow me on Facebook, Instagram, Pinterest!

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Gluten-Free Matzo Recipe

This gluten free matzo recipe is the perfect crispy companion to your passover meal! It's a quick and easy recipe with only 3 ingredients including oat flour. 

Course Snacks

Cuisine Jewish

Keyword gluten free snack, matzo recipe

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Servings 4 Sheets

Calories 242kcal

Author Hannah Healy @ Healy Eats Real

Ingredients

• 2 cups oat flour
• 1/2 cup + 4 tsp purified water lukewarm
• 1 tsp kosher sea salt

Instructions

• Preheat the oven to 375°. Prepare a baking sheet with parchment paper. Get your floured working surface and rolling pin ready.
• Place the oat flour and salt in a mixing bowl. Then pour in the water and mix. The mixture should be firm like a ball of dough. It should be a little bit sticky, but not so moist that it is sticking to your hand and it's hard to get it unstuck. If it is crumbling apart, it's too dry add 1 tsp of warm water until it reaches the right consistency.
• Knead the dough for a minute.
• Use the rolling pin to roll out the dough as thin as you can get it. At this point, if you do want to get it in the oven within 18 minutes, you may want to omit cutting it into a rectangles and doing the fork dots (just to make it look like the store-bought matzo). You can put it as is in the oven at this point with the rough corners...it still counts as matzo even though it may not look like the store bought stuff.
• If you want it to look like store bought matzo, cut the rolled out dough into a rectangle, and use a fork to press dotted lines over the dough. Then take the excess dough and roll in into a ball again (add a tsp of water again to the ball of dough if it has dried out), then use the rolling pin to flatten it and repeat the process until all the dough is gone.
• Place the prepared dough onto a cookie sheet and bake for 18-25 minutes until they are firm.

Nutrition

Calories: 242kcal | Carbohydrates: 39g | Protein: 8g | Fat: 5g | Sodium: 594mg | Potassium: 222mg | Fiber: 3g | Calcium: 33mg | Iron: 2.4mg

Click here to Pin It!

This gluten free matzo recipe was originally posted in April of 2016 but has been republished in April of 2020 to include added instruction.

The post Gluten Free Matzo Recipe appeared first on Healy Eats Real.

These top 5 free beginner workout videos can be done at home with no equipment. They helped me when I was just getting started on my fitness and weight loss journey to lose 90 pounds.

When I first started my exercise journey I was 100 pounds overweight with ZERO exercise stamina and I didn’t have any extra money to spend, for me just getting out and moving my body WAS the challenge for me. In the beginning, I set a goal for myself just to move my body in some way for at least 15 minutes for 4 times a week. That was a gradual approach and an attainable goal that helped me just get used to consistent exercise while not overdoing it and causing me to quit.

One thing I did a lot was free workout videos on youtube. I also didn’t want to buy weights yet, so when they had weights in the video I would just use jars filled with water!

My Weight Loss & Fitness Journey

Weight loss is a part of my journey, but it’s not the most important part of it. I’ve lost 90 pounds, but the better gift I received is self-love, compassion and acceptance. I did a lot of internal work before even losing any weight. I lost a lot of resentments, self-loathing and shame. This mindset shift was not brought on by the weight loss. This emotional/spiritual evolution prior to losing weight is precisely the thing that enabled me to love myself enough to take care of myself and my body for myself…not for others.

Normally I don’t like to share before/after weight-loss pictures. I feel that these photos—especially ones intended to sell things— contribute to this public shaming of overweight people– because your brain naturally processes the “before” as “bad” and the “after” as “good”. It unconsciously objectifies people and reduces them to be represented just by their body.

We all see a ton of focus in the media on weight loss and looking a certain way, especially as women…so it’s hard not to feel like it’s the most important thing in the world. But it’s really hard to take care of ourselves when we feel ashamed of ourselves and our bodies.

There is a lot of legitimate prejudice and shame put onto overweight people by society/media and inflicting that kind of emotional pain does not help anyone. I was obese my entire life until recently and I know exactly what that shame feels like. [It feels REALLY BAD and is not motivating or helpful at all]

It’s only by taking the focus OFF of weight loss and dissatisfaction with my body that I was actually able to lose weight. The most transformative thing for me has been loving myself no matter where I’m at and through that I’m capable, willing and able to take care of my body by eating well and exercising.

Starting a beginner workout routine doesn’t have to cost anything!

You DO NOT need money to improve your health and fitness. Don’t get me wrong…money always helps make things easier, but if you really want to, you can make healthy changes without having to spend money.

I had some favorite low-impact beginner videos that I did over and over again when I started my fitness journey. Doing these videos at home gave me confidence with exercise. Doing them over and over also allowed me to see my progress. At first I could only do 10 push ups on my knees, but little by little I grew to 15 push ups on my knees, then 5 push ups on my feet, then 10 then 15.

Top 5 Free Beginner Workout Videos

Below are some of my favorite free beginner workout videos that you can do at home with no equipment or experience!

1. PopSugar Fitness 15-Minute Beginner Workout

I think this is probably the workout I did the most in the beginning. I love how positive and encouraging the instructor is and how inclusive it is for every fitness level. I think I’ve probably done this video at least 50 times!

I love that there are modifications to accommodate every fitness level. When I first started I took all the easier modifications and slowly progressed to the harder modifications. You don’t need any equipment for this workout and it can be done at home!

2. HASfit 15-minute Fat Burning Workout for Beginners

This is another video that I did countless times when I was starting out. It’s challenging but still approachable for beginners. You don’t need any equipment except for a chair or bench. I really like the HASfit videos because the instructor is very encouraging and inclusive of all fitness levels!

3. Fitness Blender Beginner Bootcamp Workout

This workout does use weights, but if you are a total beginner you can not use weights and still do the workout or you can do what I did: fill some jars with water and use those as weights. Water bottles, cans or almond milk boxes also work for weights!

4. BodyFit By Amy 20 Minute Body Weight Beginner Workout

This workout just uses body weight as resistance for the workouts. It focuses on form and is a great slower starting point for those who are just starting out.

5. HASfit 15 minute Beginner Weight Training

Weight training is a great thing to do for building strength and toning. It also improves metabolism. This video from HASfit is another excellent starting point for beginners. It does use weights, but you can use water bottles, cans or jars filled with water as you’re getting started. I used jars of water for a while before I moved onto real weights!

The post Top 5 Free Home Beginner Workout Videos appeared first on Healy Eats Real.

This 2-ingredient instant pot shredded beef tacos recipe is a great quick and simple meal. The tender beef and rich dynamic spices and flavors makes for a perfect taco!

I think tacos are one of my favorite foods. I probably eat tacos at least once a week if not more. That’s why I love this recipe…it’s an easy way to make delicious taco filling that you can keep in the fridge for quick meals through the week! This recipe is also paleo and whole30!

What I love about this recipe:

• My favorite thing about this recipe is that it’s just so dang easy, quick and simple! There’s virtually no prep. You just dump two ingredients in the instant pot and wait.
• On top of it being easy, it’s also so delicious. Cooking the beef in the instant pot with the rich and flavorful salsa really allows it soak up a lot of moisture and dynamic spices and flavors.

2-Ingredient Instant Pot Shredded Beef Taco Recipe Tips:

• I like to choose grass fed when I have beef. It’s healthier for you with high omega-3s & CLAs, it’s more humane and it’s better for the environment. You can read more about it here.
• I like to use beef stew meat for this recipe because it creates really delicious tender pull apart meat for tacos. You can also use other cuts of less expensive beef like bottom round or rump roast, but they may be tougher and not as tender. If you get a less expensive slab of beef, try to cut it up into squares before cooking it.
• The great thing about this recipe is that you can pick whichever salsa you want to change up the flavor. You can pick a spicy or milder salsa depending on your taste or even get a richer flavor with a roasted salsa.
• Even though this recipe is listed as an instant pot recipe, any electric pressure cooker will do. You just have to seal it, and cook it on manual on high for 30 minutes.
• This shredded beef will keep for about 3-5 days in the refrigerator and can be frozen in an airtight container or freezer bag for 2-6 months.

How to Make 2-Ingredient Instant Pot Shredded Beef for Tacos:

Gather your ingredients– stew meat and a jar of salsa. Place the beef stew meat in the pressure cooker, then pour the entire jar of salsa over the meat. Use a spoon to mix evenly.

Did you like 2-Ingredient Instant Pot Shredded Beef for Tacos? Don’t forget to rate the recipe and leave me a comment below. You can also follow me on Facebook, Instagram, Pinterest!

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2-Ingredient Instant Pot Shredded Beef for Tacos

This 2-ingredient instant pot shredded beef tacos recipe is a great quick and simple meal. The tender beef and rich dynamic spices and flavors makes for a perfect taco!

Course Main Course

Cuisine Mexican

Keyword shredded beef, tacos

Prep Time 5 minutes

Cook Time 30 minutes

Total Time 35 minutes

Servings 4 Servings

Calories 192kcal

Author Hannah Healy

Cost $10

Equipment

• Pressure Cooker

Ingredients

• 1 lb. Beef Stew Meat
• 16 oz. Salsa

Instructions

• Place the beef stew meat in the pressure cooker, then pour the entire jar of salsa over the meat. Use a spoon to mix evenly.
• Close the lid of the pressure cooker, then set the pressure valve to 'sealed'
• Put the pressure cooker on the pressure cooking or manual setting for 30 minutes.
• Once it's done cooking, release the pressure valve to let the pressure out.
• Once the pressure has been released, open the lid and use two forks or a potato masher to break up the meat into shreds.
• To thicken the shredded beef, turn on the saute button with the lid open and saute while stirring intermittently until it reaches your desired consistency (usually between 5-10 minutes). Let cool and serve.

Notes

• I like to choose grass fed when I have beef. It's healthier for you with high omega-3s & CLAs, it's more humane and it's better for the environment. You can read more about it here. 
• I like to use beef stew meat for this recipe because it creates really delicious tender pull apart meat for tacos. You can also use other cuts of less expensive beef like bottom round or rump roast, but they may be tougher and not as tender. If you get a less expensive slab of beef, try to cut it up into squares before cooking it. 
• The great thing about this recipe is that you can pick whichever salsa you want to change up the flavor. You can pick a spicy or milder salsa depending on your taste or even get a richer flavor with a roasted salsa.
• Even though this recipe is listed as an instant pot recipe, any electric pressure cooker will do. You just have to seal it, and cook it on manual on high for 20 minutes.
• This shredded beef will keep for about 3-5 days in the refrigerator and can be frozen in an airtight container or freezer bag for 2-6 months.

Nutrition

Serving: 0.25of whole recipe | Calories: 192kcal | Carbohydrates: 8g | Protein: 27g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 70mg | Sodium: 863mg | Potassium: 710mg | Fiber: 2g | Sugar: 4g | Vitamin A: 544IU | Vitamin C: 2mg | Calcium: 56mg | Iron: 3mg

The post 2-Ingredient Instant Pot Shredded Beef for Tacos appeared first on Healy Eats Real.